Dr. Diamonds introduces himself, his experience in getting lean, and outlines the five steps to reduce body fat from 30% to 10%.

• Dr. Diamonds has personally gone from 30% body fat down to 12% multiple times, improving his process each time.
• He emphasizes that understanding the science behind weight loss is crucial, particularly the concept of caloric deficit.
• The five steps he will outline are setting a goal, devising a nutrition and diet plan, creating a cardio routine, utilizing tracking tools, and maintaining consistency.

Dr. Diamonds explains the basics of weight loss science, focusing on Total Daily Energy Expenditure (TDEE).

• The components of TDEE include basal metabolic rate (BMR), physical activity level, and the thermic effect of food.
• BMR is the number of calories your body burns per day to perform basic metabolic functions, accounting for 50-70% of daily energy needs.
• Physical activity level includes formal exercise routines and non-exercise activity thermogenesis (NEAT), which involves subconscious movements and light activity.
• The thermic effect of food burns calories as your body digests, absorbs, transports and stores food.

Dr. Diamonds emphasizes the importance of setting a specific goal, using his client Tori as an example.

• Tori's initial body fat percentage is determined to be 30%, and his goal is to reduce it to 10%.
• The fastest rate of weight loss recommended is 1% of body fat per week. To lose 20%, it will take Tori around 20 weeks.
• It's estimated that Tori will need to lose 2 pounds per week, or a total of 44 pounds to reach his goal.

Dr. Diamonds outlines the nutrition and diet plan for Tori, focusing on caloric intake and macronutrient distribution.

• Tori's maintenance calories are determined to be 2,275 calories per day, created by taking an average from multiple calculators.
• To lose 1 pound of fat per week, Tori needs to create a daily caloric deficit of 500 calories, bringing his daily intake to 1,775 calories.
• Macronutrient distribution for Tori is set at 190g protein, 55g fat, and 235g carbohydrates.

Dr. Diamonds details the exercise routine, particularly the importance of weight training and walking.

• Weight training is important for muscle maintenance or growth, while walking is an effective and sustainable form of cardio.
• Tori starts with 8,000 steps a day, gradually increasing to 20,000 steps by the end of the 20-week period.
• This gradual increase allows Tori's body to adapt to the new stresses and changes, making it a sustainable lifestyle change.

Dr. Diamonds emphasizes the importance of tracking progress consistently and making adjustments as needed.

• Tori takes photos weekly, tracks his weight daily, and measures his body every two weeks to track progress.
• If weight or measurements do not change over a period of 7-10 days, a small adjustment (reducing caloric intake by 100 calories) is recommended.
• Consistency is key: the plan should be easy, repeatable, and enjoyable, ensuring it can be maintained as a lifestyle change.