How I Lost It With Eggs: John's Shake, Fast & Eggs Method
The easy guide for the average Joe.
Want to control how much fat and muscle you gain, without looking like a bodybuilder? Pick your phase, give more sets to the muscles you want bigger, and steer how you look, on easy mode. Follow this guide and you'll see results.
A simple daily system. In the Fat Loss phase: a protein shake when you wake up, nothing else until 2 pm, 10–12 eggs (raw or cooked), then eat what you like at night. Calories set from your body weight, in four phases: Fat Loss, Maintain, Lean Bulk and Recomp.
John's results over 5 years (he's 34): 75 kg (165 lb) at 35% body fat → cut to 65 kg (143 lb) at 16% → lean bulked to 87 kg (192 lb) at 22% → now 82 kg (181 lb) at 17%, with roughly 19 kg (~42 lb) more lean mass. Body fat figures are his own estimates. Results vary, and none are promised.
Photos taken near the end of each stage; table shows each stage's lowest/peak weight.
Why eggs?
Filling protein
About 6 g of high-quality protein per large egg for roughly 72 kcal, helping you feel full on fewer calories.
Cheap & fast
Most of the 5 egg recipes take 10–20 minutes, and a dozen eggs costs less than one takeout meal.
Easy math
Fat Loss: 12 × your weight in lb. Maintain: 15 × lb. Lean Bulk: 15 × lb + 300. Recomp: 15 × lb + 300 on workout days (with a ~400 kcal morning meal), 15 × lb on rest days (no morning meal). Protein: 1 g per lb (0.7 g per lb on Lean Bulk).
Built-in fasting
In the Fat Loss phase (and Lean Bulk, and Recomp rest days), it's a morning shake, then nothing until 2 pm, a big egg meal and a flexible dinner. Maintain and Recomp workout days add a ~400 kcal morning meal instead of the fast.
What's inside
The method & your numbers
- Why John eats this way, and the method on one page
- Calories, fat and exercise
- Why eggs (and why the number can flex), plus eggs & cholesterol: the honest facts
- Your numbers
Four phases & the fast
- The four phases: Fat Loss, Maintain, Lean Bulk and Recomp, with worked examples and sample days
- Getting through the fast to 2 pm (Fat Loss, Lean Bulk and Recomp rest days)
- 5 egg recipes for 2 pm, with calories and protein
- Plus 25 bonus 2 pm egg recipes, free on the Recipes page
Nights & troubleshooting
- Night meals and fast food
- Prep, plateaus and switching phases
- FAQ and quick reference
- A final word from John
Sample recipe from the book: Ham & Cheese Egg Muffin Cups (batch)
Recipe 3 of 5 · one 2 pm serving = all 12 cups · ≈ 1,039 kcal & 89 g protein · 30 min
Ingredients
- 12 large eggs (864 kcal, 72 g protein)
- 2 oz (55 g) deli ham, diced
- ¼ cup (1 oz) shredded cheddar
- Butter or cooking spray for the tin
Method
- Heat the oven to 350 °F (175 °C) and grease a 12-cup muffin tin.
- Divide the ham among the cups, pour in the whisked eggs, and top with cheese.
- Bake 20–22 minutes. They keep 3–4 days in the fridge.
The add-ins are about 175 kcal. Take them out of your night calories.
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FAQ
What does a day look like?
Fat Loss phase: a 40 g protein shake when you wake up, fast until 2 pm, 10–12 eggs at 2 pm (John eats his raw for speed and fullness, but boiled or scrambled work too and your body absorbs more protein from cooked eggs), and the rest of your calories at night from any food. Maintain adds a morning meal; Lean Bulk adds a mass gainer after the eggs.
Isn't fasting or 12 eggs a day risky?
They aren't right for everyone. If you have diabetes, heart or kidney disease, high cholesterol, are pregnant, or have a history of disordered eating, check with your doctor first.
Are eggs bad for cholesterol?
10–12 eggs is about 1,850–2,200 mg of cholesterol a day, far more than 'moderate.' Some people's LDL rises noticeably. Get a lipid panel before you start and after a couple of months, and talk to your doctor. Chapter 5 covers this honestly.
Over 50 or on medication (statin, blood pressure)?
Good news: plenty of people over 50 can use this way of eating. Because fasting and 10–12 eggs a day can interact with medications like statins and blood-pressure pills, check with your doctor (or pharmacist) before you start. Get a blood test (lipid panel) before you begin and again after a couple of months, so you and your doctor can see how your body is responding and adjust if needed.
How much weight will I lose?
Results vary. It depends on your starting point. If 12 × your weight falls below 1,200 kcal (women) or 1,500 kcal (men), the calculator builds your plan at that minimum instead and tells you to check with a doctor.
I have an egg allergy. Is this for me?
No. If you're allergic to eggs, this guide is not for you.
How do I get the book?
After checkout you get an instant download link by email.