Blog
How the Shake, Fast & Eggs method works, and how to do it safely.
I Eat 12 Eggs a Day. Here's the Whole System (and Why It's Not Magic)
An egg diet for weight loss, explained by the guy who does it: a 40 g protein shake, fasting until 2 pm, 10-12 eggs, and flexible night meals sized to your bodyweight, with four phases.
12 Eggs a Day vs. My Cholesterol: The Honest Answer
Eggs and cholesterol, honestly, from someone who eats 12 a day: what has changed in nutrition guidance, why individual responses vary, and who should talk to a doctor first.
How I Survive Till 2 PM Hanging Drywall (12 Tips)
Intermittent fasting tips from a drywaller who fasts until 2 pm every day: the morning protein shake, hydration, black coffee, hunger, training, and when to stop.
Your Weight x 12 = Your Fat Loss Calories. That's the Whole Math.
How to calculate calories for weight loss in one line: your weight x 12. Step-by-step: calculate your daily calories and protein from bodyweight for the Fat Loss, Maintain, Lean Bulk and Recomp phases, with worked examples.
Fat Loss, Lean Bulk or Recomp? Pick Your Phase in 30 Seconds
Not sure whether to cut, maintain, lean bulk or recomp? A practical guide to choosing your phase on John's Shake, Fast & Eggs Method, with calorie and protein targets.