Cardio: the five-letter word that strikes fear into the hearts of tall men everywhere. Maybe it’s the knees. Maybe it’s the treadmill that feels like it was built for hobbits. Or maybe — just maybe — you’ve always suspected there had to be a better way to get lean than turning into a sweaty gazelle six days a week.
Well, you were right.
Despite what every gym bro on a stationary bike would have you believe, you don’t need endless cardio to lose fat, especially if you’re tall. Most tall guys who try to run their way to leanness end up skinny-fat, sore, and confused why the belly stayed put while their biceps ghosted them.
Now, to be clear: I’ve never battled with being overweight. My struggle was more about filling out sleeves than slimming down. But after earning multiple nutrition certifications, coaching hundreds of clients, and nerding out on every bit of fat loss science I could find, I’ve built a lean-body formula that works.
So, if you’re done jogging for joyless miles and ready for a smarter, saner way to drop fat without losing muscle, this one’s for you.
Let’s break it down.
This article will answer the following 8 questions:
- How much should I eat?
- How much protein should I eat? Carbs? Fats?
- What does a day of eating look like?
- What supplements should I take?
- What does a week of training look like?
- How often should I train?
- Where can I find activewear clothing that actually fits me?
- How much can I expect to lose?
Alright, let's dive in.
How much should I eat?
If fat loss had a secret sauce, it wouldn’t be some fancy detox tea or 30-minute fat-blasting workout — it’d be a good old-fashioned calorie deficit.
To lose fat, you have to burn more than you eat. Period. Not some days. Not just Monday through Thursday. Every damn day.
Tall guys often think they can “eyeball it” because of their height, but it's best to have a precise plan, not a prayer.
Let’s simplify things.
Daily Calories = Body Weight (lbs) x 13
Using this calculation should put you at approximately 20% below your calorie maintenance, and it will ensure that fat (not muscle) is what you lose.
Six weeks in, you can drop your calories by another 200 to maintain a moderately aggressive approach and bust through any potential plateaus.
Let's say you weigh 235 lbs and would like to return to your playing days weight.
Example: 235 x 13 = 3000 (rounded)
3000 daily calories week(s) 1-6
2800 daily calories week(s) 7-12
How much protein should I eat? Carbs? Fats?
Here’s the deal: if you don’t get your protein right, the rest of your macros don’t matter.
When you're in a calorie deficit, your body’s looking for energy wherever it can get it — including that hard-earned muscle. Protein is your insurance policy. It keeps the muscle on your frame while the fat melts off.
Carbs and fats matter too, but protein is the priority. Let’s break it all down.
Aim for 0.7 to 0.9 grams of protein per pound of body weight — that's the sweet spot for preserving muscle while cutting fat. Setting your protein intake at 30% of your total calories will land you safely in that range.
Protein: 30% (225g) Fat: 40% (133g) Carbs: 30% (225g)
You can punch those numbers into your food tracking app. Cronometer (free version) is an excellent option for tracking. Yes, you should track your food daily.
What does a day of eating look like?
Forget rabbit food and starvation vibes. The goal is to stay full, fuel your training, and keep your metabolism humming while trimming the fat.
Here’s what a real day of eating looks like in a calorie deficit — no sad salads required.
Supplements won't do the work for you, but they can make the work easier. Think of them as support players in your fat loss journey: not essential, but helpful when used right.
Here are the three worth considering:
1. High-Quality Protein Powder
Whether it’s Whey or a Pea & Rice combo, a good protein powder helps you hit your daily protein target without cooking yet another chicken breast.
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Look for 20g+ protein per serving
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Minimal added sugars
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Strong amino acid profile (especially leucine)
2. Fish Oil (Omega-3)
Supports heart health, reduces inflammation, and may even help with body composition.
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Aim for 1–2g combined EPA/DHA per day
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Go for brands with third-party testing for purity
3. Magnesium Glycinate
Most people are deficient — and if you train hard, you’re probably burning through even more. Magnesium supports recovery, sleep, and muscle function.
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Glycinate form = easier on the stomach and better absorbed
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Take it at night to help with sleep and muscle relaxation
You can find all three — Metagenics Perfect Protein (Whey or Pea/Rice blend), Metagenics EPA/DHA 1000 Fish Oil, and Pure Encapsulations Magnesium Glycinate — in my supplement store with a 10% discount and FREE shipping.
What does a week of training look like? How often should I train?
The goal isn’t just to lose fat — it’s to reveal the muscle underneath, not shrink down to a smaller version of yourself. That means keeping your workouts centered on resistance training, not just calorie burn.
I recommend lifting 4–5 days per week, using supersets to keep the intensity high and your heart rate up. It’s the most efficient way to build muscle, burn fat, and finish before your gym crush leaves the squat rack.
Also, aim for 7,000-10,000 steps per day. No cardio doesn't mean you can sit at your desktop all day. Walk more.
Push Day: 3 supersets each. Dumbbell Bench Press / Tricep Skull Crush superset; Dumbbell Incline Press / Dumbbell Overhead Tricep Press superset; Machine Chest Fly / Tricep Rope Pull Down superset
Pull Day: 3 supersets each. Wide Grip Lat Pulldown / Reverse Barbell Bicep Curl superset; Back Row / Barbell Bicep Curl; Close Grip Lat Pulldown / Wide Grip Barbell Bicep Curl
Legs & Shoulders: 3 sets each. No supersets for legs. Squats, Leg Press, Leg Extensions, Reverse Leg Curls, Calf Raises, Shoulder Press / Lateral Raises superset
Where can I find activewear clothing that actually fits me?
Tired of joggers that prep you for a flash flood or tees that double as crop tops when you lift? Check out our Lean By Design Collection — premium activewear for the vertically gifted man.
How much can I expect to lose?
For tracking purposes, aiming to lose 1-2 pounds per week is a solid target. If you're consistently in that range, chances are you're in a proper calorie deficit and burning fat, not muscle.
Give it 12 weeks of consistency, and you could drop around 15 pounds — not of random weight, but of the stuff that’s been hiding your hard-earned muscle. You won’t just look leaner — you’ll start feeling like you’re back at your playing weight, only smarter, stronger, and better dressed.