How to Eat Like a Lethal Gentleman

The nutrition system that fuels intense training, sharp cognition, relentless energy & peak performance.

A man who chooses to go on a diet, is a man that is setting himself up for failure.

95% of men who go on a ‘diet’ will relapse within years of starting.

They're restrictive, unsustainable, and definitely not catered around the demands of a Lethal Gentleman.

Whether you’re jet lagged in Tokyo settling partnerships over sashimi.

Escaping to Lake Como for your friends wedding at the Villa Erba…

Or just simply juggling life like a Cirque du Soleil professional between business, fitness, travel and relationships.

It’s no wonder you’ve not been able to stick to your chicken & broccoli meal plan beyond a week…

So instead, you're running on fumes by 3 PM, reaching for your fourth coffee just to think straight.

Your energy crashes harder than the markets in '08, and you're packing an extra 20 pounds that betrays your lack of discipline every time you shake hands with a client, step into a boardroom, or catch yourself in a mirror.

Imagine yourself at 35 years young…

You're that guy at the conference who looks 45. Soft around the middle, winded climbing two flights of stairs, while hungrier, younger competitors circle like sharks.

They see a man who can't even manage his own body trying to manage portfolios & business deals.

Your wife stopped looking at you the way she used to.

Your kids see dad as the guy who's "too tired" to play. And you realise that while you were building your empire, you demolished the one that matters most.

Your body.

But none of this is your fault…

The advice you see nowadays is from 22-year-old fitness influencers who meal prep for 3 hours every Sunday, track every macro to the gram, and think their biggest life stress is choosing between chest or shoulders for their second workout of the day.

They aren't serious people, conducting serious business, managing a family or juggling the demands of an aspiring Modern Renaissance Man.

We’ve been sold a lie that we can't have our cake and eat it too.

That achieving your life's ambitions means you need to sacrifice your health, your relationships, your sanity & your happiness at the altar.

But that's bullshit.

There’s plenty of examples that disprove this, especially in 2025.

George Heaton built Represent into a 100MM global fashion empire while maintaining a physique so impressive that guys claim he's on steroids.

Zuckerberg runs a trillion-dollar company and still finds time to train BJJ, surf, and stay in elite shape.

And if they can do it, why the fuck can't you?

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The answer? They have 1 thing you don’t…

A system that works with your ambition, not against it…

The Lethal Fuelling Philosophy is simple

We need to start treating your body like we would a high-performance vehicle.

Do you really want to move through the world like a Toyota?

An average man doing average things, who doesn't stand out, who doesn't turn heads, who doesn't change the temperature of a room when he walks into it?

If you want to be bang average then this system isn't for you, but if you want an elite nutrition system that supports both a Ferrari-tier physique and ambition to match… then continue reading.

Because once you put this system in place, it's the equivalent of having an entire pit crew and engineering team at the Monaco Grand Prix working on your body 24/7.

I've been in the business game for five years now, and I've been able to maintain a top 1% physique once I started implementing this system.

But I had to rebuild this from scratch in 2020 when I put all of my eggs in the basket of making money after my professional sporting career (big mistake).

I also have battle tested this system on both myself & my clients like Conor, Aapo & Nial who are all sporting Ferrari tier physiques while dominating their businesses, travelling the world and embodying the Lethal Gentleman archetype.

THE 5 FERRARI FUELLING RULES

If you successfully implement the following 5 rules, you will have a top 1% physique.

Let’s dive in…

RULE 1: DON’T SKIP BREAKFAST

I get it, you see the intermittent fasting trends, the young guys who are lean & chiselled who promote not eating for 12,14,16 hour windows & you think this fad must be the key to finally losing weight.

Wrong.

What they won’t tell you is:

• They likely have 0 stress in their lives & all they do is train and fast.

• They have flexible waking times to where they can eating a lot of food very late & get away with it not disrupting their sleep.

• They have likely counted calories before so they roughly know how much fuel they’re putting into their body.

The truth is, every overweight client I have worked with & many other world class trainers out there that have done the same, have noticed 1 key pattern.

They SKIP breakfast.

Why is this a problem?

• Back loads your calories to the end of the day, increasing your likelihood to binge & eat more food before bed & exercise.

• Raises your cortisol & stress hormone in the mornings which causes you to crash in the afternoon.

• Increases your changes of binging on snacks throughout the day as you have not fuelled yourself with nutritious foods in the morning.

What are some breakfast rules to follow?

I am going to make these action steps dead simple for you all:

• Consume a high protein (30-50g), moderate fat meal 2 hours upon waking.

• Consume carbohydrates IF: training in early afternoon (e.g fruit), to optimise gym & training performance.

• Go for a 5-10 minute walk upon waking to stimulate appetite if you are not hungry in the mornings (Lack of appetite is typically due to late night snacking or disrupted sleep & wake cycle aka circadian rhythm).

Easy Breakfast Options for The Lethal Gentleman:

• Eggs - The Swiss army knife of breakfast. Omelettes with vegetables, fried, poached, scrambled, frittatas. Pair with different carbohydrates and fats to mix things up.

• High-protein yogurts - Skyr, Greek yogurt without additives, you can also add whey protein isolate or whey crispies to make this an easy 50 grams of protein in the morning.

RULE 2: ENGINEER YOUR MEALS

This next rule allows those of you that HATE weighing foods, counting calories or any of the other traditional methods to still get in elite shape & not turn your experience with food into a robotic process.

HERE IS THE 4 STEP PROCESS:

STEP 1: Pick a lean protein source & consume at least 50g of protein per meal.

For those that don’t want to weigh, get the butcher to do it for you, but 250g or 1/2 a pound of lean meat (raw weight) will equal ~50 grams of protein.

Here are my recommended sources of protein:

STEP 1: Pick a fat source

We want fats to take up roughly ~20% of our nutritional intake, and the easiest way to do this is to get those sources from fatty cuts of meat (e.g salmon, chicken thigh) as well as cooking oils.

Here are my favourite fat options:

Note that if you are cooking with a fatty meat or eggs, you want to use as little cooking fat as possible (as there is already fat content in the protein source itself).

STEP 3: Pick a starchy carbohydrate

Carbohydrates get a bad wrap because they are associated with processed sugars (chocolates & lollies). However, if you’re participating in any sport that requries fast acting energy, not using carbohydrates, is like putting ethanol into a V12 engine, it makes 0 sense.

We don’t have time to debunk the ‘carbs are bad’ myth in this article, but the sources of carbohydrates I suggest are as follows:

STEP 4: Pick as many leafy (non starchy) carbohydrates as you want

We have also been sold this narrative that vegetables are toxic & poisonous for you, which so long as you’re eating organic well sourced veg, this is the furthest thing from the truth.

Each of us will have different tolerances to different vegetables, so this is your responsibility to find the ones that work for you, but in this section, use the 80/20 rules (80% of the vegetables you choose here should be leafy greens).

The non starchy carbohydrate options are as follows:

With this 4 step process, you can apply this meta to when you are eating out, when you’re at home making meals or you can give this to your wife, girlfriend, family member to do for you. It’s dead easy and if you want to dial things further you can take the approach of counting your calories & macronutrients.

RULE 3: AUTOMATE YOUR NUTRITION

If you’re reading this you sit in 1 of 2 categories:

• a) You have more money than time (we should all strive to be here).

• b) You have more time than money (younger up & comers).

OPTION A - MORE MONEY THAN TIME

If you *don’t* have time because you’re genuinely so busy with business, kids, family etc. These are your options from most cost effective to most expensive.

OPTION 1: Hire a meal prep company. Every tier 1 city will have this on offer. Some can be really good. Some are terrible. What you want to look for:

• Grass fed, seed oil free & organic produce.

• Store & package their food in glass (not plastic as it will seep into your food).

• Have clear calories, proteins, fats & carb content for each meal (if you’re paying for this service you may as well have this dialled).

I have used these companies successfully with clients & as long as you add enough variety it will get the job done.

OPTION 2: Hire a personal chef. This is for those of you that are well breaded. There’s a couple of ways you can do this (I have done this myself & for my US based clients):

• Email all private chef companies in your area & ask if they do meal prep services.

• Send them the calories, protein, fats & carb requirements you need (ask if they can build your meals out to cater for this).

• Have them either batch cook for half of the week (or whole week depending on your budget).

• Make sure you do a 1-2 week trial with a chef & don’t lock into something beyond that (private chefs can be unreliable, I have learnt this the hard way, so don’t commit to anyone until you’re sure they’ll deliver on a consistent basis).

• To cut costs you can also send them SOPs for exactly what you want to eat so they don’t need to think of recipes & just make what you have built out for them (but if you’re investing in this service, you may as well utilise their culinary skills).

If there’s enough interest in this concept, I can share with you the operating procedures I provide chefs whether I have an international client interested in setting this up, just comment on this post so I can get a gauge.

OPTION B - MORE TIME THAN MONEY

If you’re a young buck, an up comer & an aspiring Lethal Gentleman, this section is for you.

Before I begin. There are a tonne of young guys spending stupid money on a Rolex they can’t afford, on leased supercars & other dumb flexing expenses.

A far bigger flex is having the means to hire a chef to cook for you (and it will be a far better long term investment. A 6 pack is the new Rolex fyi, you can’t fake that shit).

Your option here is to learn 3-5 solid meals that you build on rotation (which I can provide for you guys if there’s enough interest).

Your options:

• Learn 3-5 solid meals on rotation

• Delegate to family member for a fraction of private chef cost

• Get your girlfriend/wife to help

• Batch prepare 1-2x per week

The key: You need to get good at cooking. If it tastes like shit, is bland & mid, you won't stick with it.

Being a gastronomy wizard & culinary artist is one of the best dating strategies that exist.

You don’t need to throw the few hundred $ on a night out and you have her back at your place.

The key wth food is to have fun with it.

Pop a bottle of Spanish Red, build connects with the farmers markets, butchers & Italian deli’s. Experiment with different dishes, curate your own signature meals, get your girl to join in & help (best way to eventually get her to do it for you if its a collaborative effort from the start).

Strip down to your tank with the kitchen tea towel draped over your shoulder like Marlon Brando in a street car named desire.

Build undefeated dishes, and use them as your staple for meal prep throughout the week.

This is how you turn a bland ‘boring’ process, into opportunities. Whether you have international businessmen come & dine at your place. Where your family is always looking forward to you hosting with another 3 course culinary masterclass.

Food brings people together, and being a master chef sets the tone for relationships where you both eat healthy & build a positive relationship with food while turning every dinner into a seduction masterclass.

RULE 4: THE 90% RULE

Life is too short to be that weirdo that shows up with tuppaware everywhere he goes, who will not come out to social events & have a drink, who will avoid business dinners like the plague because he’s on a ‘diet’.

Every single person I have seen get onto a super strict diet, and eat ‘clean’ 100% of the time, the first time they deviate from the plan, they go on an all out binge and completely fuck up the entire 3 week prior that they built momentum in 1 sitting.

For this reason, we’re not going to do that.

We are smarter than this.

And the 90% rule is going to allow you to enjoy social events, not be a neurotic weirdo about seed oils & actually not feel the guilt that comes with ‘breaking’ your diet plan.

The rule is simple: Get 90% of your nutritional intake from whole foods of the highest quality (organic, grass fed & finished, pesticide free etc).

The other 10%? Do whatever the fuck you want with 0 remorse or feeling of guilt.

This isn’t an open invitation to go out to a business dinner every single night & eat like absolute shit (we will cover strategies around this in the upcoming rules), but eating some ice-cream here or there, a dessert out with your girl or a couple of drinks on vacation will not break the bank if its only done sparingly.

RULE 5: ANTI-FRAGILE FUELLING

The biggest grope I have with diets, is they are not tailored to the international man of mystery.

For the guy who is across 3 continents in a single week.

Who is wheeling & dealing over Michelin star candlelit dinners.

For this type of man (business professional & entrepreneurs), we need systems in place for every contingency…

This means:

• Airport & Flight Lounge Protocols: This is one of the rare occasions I will get my clients to fast if there’s nothing solid on offer in the airport (but all lounges will have something solid).
  

• AirBnB Protocols (places with cooking equipment): Front loading breakfast & lunch with 90% of our protein requirements so we can go out for dinner & not have to worry too much.
  

• Hotel Protocols (with only fridge access): Leveraging high protein yoghurts, the deli section for pre-cooked foods (canned sardines, tuna etc).
  

• Restaurant Protocols: opting for the steak house, sushi bars & modern mexican (burrito bowls) to fuel our business dealings.

You want your nutritional system to be anti-fragile just like a solid business has an impenetrable moat. So should the protocols and systems you have in place when travelling the globe. You will see in the coming months full breakdowns & strategies for the 4 scenarios, but you get the idea.

Building a Custom Nutrition System

If you want a completely done for you nutrition framework where I help you build:

• Meal plans, find meal prep companies or hire & vet a personal private chef for you

• If you want to have 6 pack year round while travelling the world (help several clients do this)

DM me ‘Lethal’ to work with me directly to build these systems for you.

J.Krucial.