The Best Place to Start is HERE
Need to get your nutrition dialed in?
Are you tired of dieting?
Tired of not making progress in the gym?
But even more than anything else, tired of just being tired and feeling like crap everyday?
I sit with people everyday in exactly your position, and I am about to give you exactly what they pay me to give them.
These are literally the first steps you should take in your journey to the body you want, the health you want, and the progress you want.
Let’s get started.
#1 – Know where you’re starting.
Download a nutrition tracking app (myfitnesspal is pretty good). And for three days [only], enter in everything you eat. Don’t cheat it or all of a sudden start eating perfectly. Just get a base line for where you are actually starting.
#2 – Fix the protein first.
If you’re consuming <100 g of protein a day. You’re wrong. Make it your SOLE FOCUS to fix this problem. 100g isn’t an ideal or magic number, but it’s a good place to start (especially if you are working out or cutting calories). Don’t worry about anything else until you’re getting at least 100g of protein per day.
#3 – How many calories are you eating?
If you have your three days of input, you should have more numbers to look at now. If you have huge variations in your days (like 1,200 one day and 1,800 another) fix this first. I’m actually not a fan of counting calories, so fix it by looking at your meal frequency, then size. Are you eating throughout the whole day? Or all at once? Start spacing out your intake throughout the day (really, you probably need to eat more in the morning and less at night!).
*side note here: yes, intermittent fasting can be very good for you… but it’s not the best place to start. We want to learn better habits first. Intermittent fasting can be a good supplement later on when other things are dialed in.
#4 – Be consistent.
The hardest part of this is [actually] getting started. In the beginning you might still be eating too much, or too little. Both of these are bad. But we HAVE TO set a baseline for a week or two before we can adjust. Stay on your routine even if you aren’t sure it’s perfect yet.
#5 – Micro Change. NOT Macro Change (pun intended).
Make small adjustments. Not massive changes. If you’re still not getting enough protein, add in a little at each meal, don’t eat an entire chicken breast at the end of the day. If you’re having trouble snacking at night, have a little more food in the morning and throughout the day. Life is all about adjusting to change, and eating HEALTHY is no different. Be patient, and keep adjusting (not obsessing).
#6 – Don’t get caught up in the Macro debate.
Are carbs good or bad? Is fat healthy, or will it give you a heart attack? Don’t be “that guy/girl.” No one likes them, anyway. Instead, go to war with fake food. Stop eating crap that came out of a factory somewhere and is making some corporation millions of dollars each year.
After all, you are what you eat. So don’t be Fast, Cheap, Easy, or Fake.
#7 – Keep working out!
No matter how many people I talk to, they all say the same thing: “It’s so much easier to eat healthy when I’m working out.” Even day to day, for some reason, on days you exercise, you’re more likely to eat well. Don’t exercise to earn bad food. Exercise to be healthy. AND eat to be healthy.
That’s a great start. More on this later.
And if you have any specific questions, feel free to message me, or email me at firstname.lastname@example.org
I’d be glad to help.
(Same goes for all your friends, feel free to share this and/or my contact info with them)!