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 routine built around eggs (raw or cooked), with four phases for losing, maintaining, bulking or recomping. The exact numbers, phase rules and sample days are inside the guide.
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 John's own estimates. Everyone's different, so results vary and aren't guaranteed.
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 core + 25 bonus recipes take 10–20 minutes, and a carton of eggs costs less than one takeout meal.
Easy math
Your calories and protein come from one number: your body weight. No apps, no weighing every bite. The exact numbers, phase rules and sample days are inside the guide.
Fits your day
A simple routine you can keep up, with room for food you enjoy. The full day, step by step, is in the guide.
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
- Bonus for buyers: a private calorie calculator and day tracker
Four phases & your routine
- The four phases: Fat Loss, Maintain, Lean Bulk and Recomp, with worked examples and sample days
- Tips for sticking with it
- 5 core + 25 bonus recipes, with calories and protein (bonus recipes unlocked when you buy)
Food you enjoy & troubleshooting
- Meals you enjoy, fast food included
- 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 serving · 30 min
Ingredients
- Large eggs (the guide shows how many for your phase)
- 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 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. Count them in your day.
Unlocked when you buy
- The full ebook
Letter-size PDF, mobile PDF and EPUB - Your calorie & protein calculator
Personal numbers for your phase - Daily egg tracker
Log your day and see what's left - Bonus egg recipes
Quick egg meals with calories and protein - Free lifetime updates
Every new version of the guide, at no cost
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Eating eggs daily isn't for everyone. Check with your doctor if you have a health condition. Full disclaimer.
Coming soon: a workout plan and a recipe book.
FAQ
What does a day look like?
The full day, step by step, is in the guide.
Is this right for me?
Eating eggs daily and fasting aren't for everyone. If you have a health condition, are pregnant, or take medication, check with your doctor first.
Are eggs bad for cholesterol?
Eating eggs every day adds a lot of dietary cholesterol. 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.
How much weight will I lose?
That's up to you. This guide teaches you how to take control of your body: how to lose the fat, keep the muscle, and decide whether you want to lean out, hold steady, or build. Once you know how it works, you're the one in charge of the scale. Results vary, but if you follow it, you'll see them.
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.
Do I get updates?
Yes. Every future update of the guide is free. Download the latest version anytime from Lemon Squeezy My Orders (app.lemonsqueezy.com/my-orders); sign in with the email you used at checkout.
Will there be more books?
Yes. More books are on the way: a workout plan and a recipe book.