Lesson 21: The “Calorie Deficit” Trap: What It Means, What It Doesn’t, and Why It Could Be Setting You Up for Failure – 30 Lessons In 30 Days

My name is Skip La Cour, and I help older men with busy, productive lives put all the pieces together and end the confusion, frustration, and overwhelm when it comes to getting healthy and fit.

I’ve talked to thousands of older men—hundreds one-on-one—and I know exactly what your biggest fitness challenges are. And let me tell you: they are not the same as a 27-year-old who lives in the gym and eats out of Tupperware. That’s why everything I do—every article, every post, every video—is geared specifically for older men like you.

This is Lesson #21 of 30, and today, we’re going to zero in on a fitness concept that gets thrown around like it’s the magic solution—calorie deficit.

You’ve heard it. You’ve probably said it.

“I need to be in a calorie deficit to lose fat.”

You’re not wrong. But if you don’t truly understand what a calorie deficit means—and what it doesn’t mean—you could be heading straight for long-term failure disguised as short-term success.

Let’s Start With This: What Is a Calorie Deficit?

At its simplest, it means you’re burning more calories than you’re eating. Move more. Eat less. That’s the equation.

But if you’re an older man and that’s all you understand, you’re in trouble. You might think eating 1,000 calories a day is good because you’re “in a deficit.” But another man might be eating 2,500 calories a day, also be in a deficit—and both could be losing fat.

Wait… what?

Yes. Both men are technically in a deficit—but their experiences, results, and long-term outcomes are completely different.

You’ve got to know how many calories you’re eating, not guess based on “portion control” or how disciplined you feel. Because when I talk to men on coaching calls—even smart, successful, motivated men—they don’t know.

And that lack of knowledge leads to burnout, plateaus, and giving up.

Here’s the Dangerous Path Most Older Men Take:

1. You want to lose fat.

2. You hear “calorie deficit” on YouTube or a podcast.

3. You start eating way less, maybe 1,000-1,200 calories a day.

4. You lose some weight. You get compliments. You push harder.

5. Then… your energy crashes. You’re irritable. Work becomes harder. You’re dragging through workouts.

6. The compliments stop. The fat loss stops. You’re miserable.

7. Eventually, you crack. You binge. You stop tracking. You feel like a failure.

8. And worst of all—you think the problem is you… when the truth is, you were just in too much of a deficit.

What I Teach My One-on-One Coaching Clients

When I coach men, I don’t give them a cookie-cutter diet and disappear. I talk to them week after week, making sure they understand the why behind every strategy.

The real key?

Eat as much food as humanly possible while still gradually losing body fat.

Not weight—body fat.

Because if you’re 57 years old, working 10 hours a day, barely sleeping, managing your family… and you’re eating like a bikini competitor two weeks before a show, it’s not going to last.

You need a plan that fits your life. That gives you energy for your workouts, your business, your wife, your kids—and that still burns fat.

Real Talk: Most Diets Work Because They Put You in a Calorie Deficit.

Keto. Carnivore. Intermittent fasting. Atkins. Paleo.

They work not because of the magic of “no carbs” or “special timing,” but because they reduce your calories.
You think it’s the food.
But it’s really the calories.

And because you don’t understand that, you keep eating less and less—until your metabolism crashes, your energy disappears, and you can’t sustain it.

I’ve had men come to me after keto diets who were down to 900 calories a day—and didn’t even realize it.

That’s why I walk them through this process, step-by-step, with accountability, until they have a real, lasting solution for the rest of their lives.

What Should You Do? Start Here:

• Track your calories—even roughly. Don’t be “too smart” to learn this.

• Don’t assume that less food = better results.

• Aim to eat as much food as you can while still making steady progress.

• Don’t trust “portion control” alone. Get the data.

• Avoid crash dieting. It’s not sustainable, especially if you’re over 50.

When I coach men one-on-one, I not only teach them what to do, I hold them accountable. I make sure they don’t fall into the traps that most men fall into. That’s why they succeed—and stay successful.

Final Words

You’ve probably lost fat before. Maybe even a lot. But if you didn’t understand how and why it worked… it didn’t last.

You don’t need a new diet.
You don’t need more motivation.
You need a guide.
Someone who’s helped thousands of men—and can help you.

If this message hit home and you’re tired of feeling stuck, confused, or like you’re doing everything right but still spinning your wheels…

Reach out to me for one-on-one coaching. Let’s talk. Let’s solve this—for the last time.

That wraps up Lesson #21 of 30 in my “30 Lessons in 30 Days” series—specifically created for older men with busy, productive lives who want to cut through the noise and finally get fit.

I’ll see you back here tomorrow for Lesson #22.

Skip La Cour
Workouts for Older Men
Text me at 925-352-4366

Take These Two Easy Steps

1. Text Me Your Picture and Introduce Yourself. Text me a picture at 925-352-4366 so I can see where your body is now. I’ll be able to help you even better. A picture does indeed tell me a “1,000 words” and we’ll be more efficient with our time when we speak on the phone. Whatever you feel comfortable with is fine. I can tell a lot even with your shirt one.

2. Fill Out The Questionnaire Below. This questionnaire will help me learn more about you. Not only will it help me learn more about you and better serve your needs, it will help you gain more clarity as to what you want and what may be stopping you from getting it.

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