IAN CHIRTOACA
NO BULLSHIT
DIETING GUIDE
The Barseagle Way
CONTENT
1
INTRODUCTION
How fitness influencers promote
shit diet plans
7
THE DIET MINDSET
80% of dieting is having the right
mindset
11
THE ECTOMORPH OVERLOAD DIET
Dieting for skinny boy genetics
17
THE ENDOMORPH SHRED DIET
Dieting for fat people
23
HOW TO STAY CONSISTENT WITH
DIET
The proper way to add cheat meals
INTRODUCTION
HOW FITNESS INFLUENCERS
PROMOTE SHIT DIET PLANS
Yoo bro, if you’ve been following me for a
while, then you know that diet has always
been the hardest part of my calisthenics
career to achieving the body, the strength
and the skills that you see in my videos…
… and not only for me…
This is the case for even the top, top
athletes in the sport.
They ALL struggle with diet.
It doesn’t matter if it’s to eat less until they
almost starve, or eat more until they have
to throw up, both are hard (you don’t have
to go this extreme to get good results btw).
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That’s why it is one of the MOST
IMPORTANT Soviet Strength Principles and
why I even made this extra guide, so you
have all the information super clear stepby-step, so it’s easier for you to implement
the knowledge…
… because bro…
There is a lot of bs out there in the fitness
industry when it comes to training and
how to ACTUALLY progress… but when it
comes to diet, maybe it is even worse
😂
Everybody tries to make it sooooo
complicated when it’s actually just as
simple as:
Eat X amount of meals per day
Eat smaller/bigger meals
Weigh yourself every week
Change meal portion/amount
accordingly
2
That’s it bro
Still, you have people who tell you if you
don’t get XYZ supplements, if you don’t
buy their cookbook, if you don’t weigh
every single piece of your food, or track
every single calorie
… that you will always stay fat (or skinny).
If you keep reading, and you implement
the steps I will tell you…
You will quickly realize that most advice
people give is stupid.
Of course, the amount of calories you
consume is important and you should
have an estimate of how much you need
(you can calculate that here by the way).
3
But it is not sustainable or realistic to be
tracking every single calorie you eat
without going insane.
And this is not even taking into account
the TYPE of foods all these fitness
influencers try to get you to eat bro…
They created all this bullshit supplements
with151 chemical ingredients in them you
think that is good for you bro?
Or they show you basically how to eat
processed sugary foods every single day
but “within your macros”.
Yes, maybe you will lose weight (or gain
weight)...
... but in a couple years your health will be
shit and you will be getting all kinds of
diseases.
4
I said this also in the Soviet Strength
Principle video but 9/10 of the diseases of
people come from the FOODS they eat.
Crazy yea?
(click here if you want to see the research
that shows this).
Still, you have these influencers promoting
all types of bullshit
… that’s why I thought making this no BS
dieting guide was so important.
My bad…. intro went a bit long
😂
Let’s get started bro…
I’ll keep it so simple you’ll be like
“What, it’s that simple?”
5
Yes, it’s so simple that if you implement it
properly, you’ll be losing weight every
single week (or gaining weight if you have
the same skinny boy genetics like me).
Plus, if you can combine this with the
other Soviet Strength Principles or even
the Soviet Strength System inside the
plan...
Then you will progress so fast in muscle
and strength that people will start saying
you’re taking something extra...
If you know what I mean
😁.
6
THE DIET MINDSET
80% OF DIETING IS HAVING
THE RIGHT MINDSET
Now, before we dive deeper into the
actual 5-step diet plan we need to talk
about the diet mindset, because yes – the
Barseagle way of dieting is so simple that
even a baby can follow it, but...
That does not mean that it is gonna be
EASY.
I would say 80% of it is just having the
right mindset and discipline, and 20% is
actually doing it.
You see, myself for example I have a fast
metabolism, so I naturally burn more
calories than I eat. If I eat how my body
wants then I would eat like 2, or maybe 3
meals per day – small portions.
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But if I would do that I would have stayed
skinny and weak all my life.
That was obviously not what I wanted.
I wanted to become SUPERHUMAN strong
which not only helped me learn elite-level
skills, like full planche in 3 months, but
also gave me the body that makes people
say I look like a bodybuilder (even though I
never focused on hypertrophy or volume).
What I needed to do to achieve these
goals was to eat 4–5 meals per day – BIG
portions.
If you are more fat and you have a slow
metabolism, and you wanna eat ALL the
time, then it’s the same thing but the
opposite.
You need to eat LESS meals and probably
also smaller portions.
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This is very, very important to
understand…
You need to eat not according to how you
FEEL, but according to what you want to
achieve – to your GOALS.
If I ate how I felt like, I would have always
stayed skinny and you would never know
me as “Ian Barseagle” and be reading this
guide.
I had to DISCIPLINE myself to eat those 4–
5 meals, and when I did this for a long
enough time, 1–2 weeks consistently,
I already started to see a MASSIVE
difference, and I was already at a very
high-level in calisthenics.
Be hard on yourself with this...
Because if you follow this plan properly...
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... then you will progress so good that you
will have more than enough motivation to
keep going.
It’s funny though…
How people with fast metabolism always
want a slow metabolism, and people with
slow metabolism want a fast metabolism
😂
I guess the “pain” of staying fat or super
skinny is basically the same.
But thankfully, after today you won’t have
to deal with that pain anymore.
10
THE ENDOMORPH
OVERLOAD DIET
DIETING FOR SKINNY PEOPLE
Alright bro let’s talk about HOW TO GAIN
WEIGHT, STRENGTH and MUSCLE - FAST if
you have the same skinny boy metabolism
like me.
If you are an endomorph, feel free to skip
this chapter and go to the next.
Okay... back to my skinny boy genetics
brothers .
😂
Dieting like a champ ’is very simple and
I’ve already explained the most important
things...
So here I will keep it short:
11
STEP 1: WEIGH YOURSELF EVERY DAY
Some people are like, “No! Weighing
yourself every day is bad because you have
water weight etc. and you will feel
depressed”,
But again...
that’s what happens when you get
attached to feelings.
I would say that you can weigh yourself
every day just as a habit.
The best is if you do it in the morning as
short as possible after waking up, before
eating or drinking anything – same time,
every single day.
STEP 2: CHOOSE YOUR STARTING POINT
Then, what you need to do is basically
choose how many meals and how big
meals you wanna start.
12
So, if right now you are just maintaining,
weighing the same amount every single
week, and you are currently eating 2 antsized meals per day…
Then what you can do, is you can make
those portions bigger: so 2 BIG potions, or
you can do 3x smaller portions – whatever
you prefer
… but it needs to be MORE.
STEP 3: EAT GOOD NUTRITIOUS FOODS
I say this because I know there are people
online who just eat pizza every day, drink
protein shakes and chocolate milk, etc.
But if you do that long enough you will
end up in the hospital.
Like I said, 9/10 of the diseases come from
diet.
13
Ignore that garbage advice, and just
choose good nutritious foods that you
like.
This could be chicken and rice, fish with
vegetables, pasta with tuna and tomato
sauce, a big omelet, cottage cheese with
honey, sushi, etc.
And then you can eat roughly the same
type of meals every day.
That is the easiest way to gain weight AND
stay healthy at the same time.
Of course, it is impossible to eat 100%
clean 100% of the time, so yes you can
have some cheat meals, but you have to
do it properly or you will ruin your entire
progress and discipline.
I will talk more about that at the end.
14
STEP 4: CHECK YOUR PROGRESS WEEKLY
This could be Monday, or Sunday – it
doesn’t really matter,
but have one day when you check if you
made progress or not. If the weight is
going up, good – keep going.
If the weight is going up too fast and you
are gaining too much fat, then do one
meal less, or do smaller portions.
If you are not gaining weight at all? Then
you need to eat more.
Eat bigger meals or add an extra meal to
your day.
STEP 5: STAY CONSISTENT
After you are gaining weight at a good
speed (not too fast but still a healthy
amount), then just stay consistent and
keep going.
15
There’s a reason why CONSISTENCY is the
first Soviet Strength Principle I talk about,
because without consistency...
You will not achieve anything ever in your
life, and you will forever stay skinny.
Of course, you don’t want that.
So, if you really want to become a
Barseagle BEAST, then take this seriously.
16
THE ENDOMORPH
SHREDDING DIET
DIETING FOR FAT PEOPLE
Now, I’ll talk to my endomorph brothers.
in general, being a little bit heavier is not
bad for calisthenics at all. It probably
means that you are already stronger than
the average person...
But of course… if the bodyfat % is too high
and you don’t feel and look good when
you look in the mirror…
Or it’s too much that it makes even
compound movements like dips and pullups a LOT harder...
Then yea you need to shred some fat, but
no worries bro…
17
If you take the steps that I tell you here
seriously, and you have the discipline,
then even after 1–2 weeks you will start to
notice a big difference.
Now, for endomorphs – the diet plan is
basically the same as for ectomorphs but
just the opposite.
Let me guide you through the steps.
STEP 1: WEIGH YOURSELF EVERY DAY
Same thing as for ectomorph, weigh
yourself every day,
don’t worry too much about it. The weight
will go down soon enough, but you need
the habit.
STEP 2: CHOOSE YOUR STARTING POINT
Here too, you need to choose how many
meals and how big meals you wanna start.
18
So if right now you eat like 4 meals with
pretty big portions, then you just need to
make it LESS.
So either less meals or smaller portions
(or both).
Maybe start with one meal less, so 3
meals or same amount of meals but
smaller portions.
Again, the most important thing is that
you eat LESS.
STEP 3: EAT GOOD NUTRITIOUS FOODS
Same thing here as for ectomorph,
although for you there are less excuses to
eat bad foods, because they will make it
10X harder for you to lose weight.
Of course, that doesn’t mean you can
NEVER EVER eat something bad...
19
That would be unrealistic.
We’ll talk about cheat meals after this...
But the biggest part of your diet should be
good healthy nutritious foods.
Foods like chicken and rice, fish with
vegetables, pasta with tuna and tomato
sauce, a big omelet, cottage cheese with
honey, sushi, etc. whatever good foods
you like most.
STEP 4: CHECK PROGRESS EVERY WEEK
This could be Monday or Sunday, doesn’t
really matter, but have one day when you
check if you made progress.
If the weight is going down, good – keep
going.
If the weight is going down too fast?
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And you are starving yourself, then eat a
little more...
Because it’s going to be hard to keep that
up.
In the first 1–2 weeks it’s okay, but not for
longer.
If you are not losing weight at all?
Then you need to eat less.
Eat smaller portions, or eat one meal less
per day.
STEP 5: STAY CONSISTENT
Just like I said to my ectomorph bro’s,
when you are losing weight at a good
speed (so not too fast)...
Then the most important thing is to just
stay consistent.
21
You may think “well no shit”...
...but nobody does it
😂
That’s why I repeat it constantly.
If you cannot stay consistent with this
then 6 months from now...
1 year from now, you will still be fat...
And all the other Barseagle Bro’s who took
this seriously are in the best shape of their
life, smashing their PRs.
Make sure that you stay AHEAD, not
behind.
22
HOW TO STAY
CONSISTENT WITH DIET
THE PROPER WAY TO ADD
CHEAT MEALS
Now, you are almost at the end of the
guide.
Congratulations bro!
Because now we can talk about the good
stuff…
Cheat meals
😂.
Of course, most of your diet should be
only good healthy foods but it is
unrealistic to eat 100% clean foods ALL
the time yea...
23
… especially for younger people.
Maybe your mother makes french fries or
pancakes sometimes...
... or maybe you and your wife go out to
have dinner every week (for the boys that
have a wife), so it would not be smart to
not incorporate that into the diet plan.
Myself, I eat a cheat meal like 1x every 3–4
days.
I don’t really plan this, I just feel it.
Maybe sometimes I will go to a restaurant
and think, “Okay, I ate clean for like the
last couple days, I can eat something bad
now if I want.”
The best thing about this approach is that
you don’t have to force it.
24
I know a lot of fitness influencers do like a
cheat meal every week, which is a bit
unrealistic in my opinion...
I know only very few people who were
actually able to keep that up for longer
than a couple weeks...
But yea… this way people feel FORCED to
cheat on their diet.
I think this is not the best, and most
sustainable way to do it.
The proper way, the Barseagle way ;) is
just to feel it and allow yourself to eat
what you want once every couple days.
Maybe you feel like eating something bad,
but you already cheated yesterday?
Then just discipline yourself, and forget
about it.
25
Sometimes you go like one week without
wanting anything bad...
That’s okay too.
Just keep 3–4 days in between so you
don’t get super addicted to the bad foods
and go overboard and get fat again or get
health problems.
Of course, you can also eat something
very small every single day,
if you can do that and you don’t need
more than “one chocolate” every day, or
one “ice cream”, then you can do that too.
But it’s important that you don’t eat more
than that, that’s the danger of that.
So be careful.
And that’s it bro.
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That’s the “No Bullshit Dieting Guide” in
the Barseagle way.
I know it sounds super simple, but that is
all you need.
This is why I never really make crazy diet
plans, because it’s not that complicated.
The most important thing is that you have
something that WORKS and that you can
STICK to forever. For myself and a lot of
people inside the SSS plan, THIS is that
diet plan.
So take the knowledge, implement it and
definitely let me know in the Academy if
this guide helped you, that would be good
to know.
Thank you bro, and I will see you inside
💪🏼
Ian
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