Something I hear all the time are people "thinking" they eat healthy. Those that think this often say to me, "Chad I eat super clean all the time"....yet these people look the same if not worse every year. **So I through them a coaches learning curve ball and ask them these things: - what current macros you are hitting? - how are you tracking your food & progress? - how compliant are you with your "super clean" plan? - can you tell me what you eat in a day? **The answers I get normally are these: - super defensive and zero feedback to my questions.....finishing with "what do you eat Chad?". - they start to tip over their words and maybe get out 1 or 2 so called healthy foods or meals they know and tell me those. - a good one is, " I start my day really well, but it is the night time and weekends that get me". (But I thought you were "super clean" eater and seeing results?) NOT! ** Did athey answer any of the questions I gave them? NO! They danced around them because they are not doing anything positive and supportive with their nutrition to get any sort of physique progress. Sad but true! HOMEWORK Here is a simply way to get started to see just where you are in the nutrition game. You MUST see what you are eating so take a photo of everything you eat in the day. Here are my photos:
Meal 1
Whole eggs + egg whites Broccoli, tomatoes, chives, mushrooms Sourdough bread Extra virgin olive oil Nutrient yeast Sea salt
Meal 2: Pre Workout Meal
Oatmeal Dark chocolate 95% cocoa Whey protein Walnuts Frozen blueberries
Meal 3: Post workout
Whey protein blueberries EAA's Glutamine Creatine Oats Wheat Germ
Meal 4: 45min later
Steak, chicken Tomatoes, chives, Peas Rice Almonds Brags Amino Soy Sauce
Meal 5
Chicken Yams Tomatoes Nutrient Yeast EVOO Extra virgin olive oil
Meal 6: Flexible meal *This meal changes up all the time. This is one of my faves
Froyo Full fat whipped cream
If you cannot take photos of all your meals you have zero idea of what you are eating and doing for recovery, daily energy, workout fuel and progress! Because I know what food is going into my body, I can easily assess what is going on and make the changes where needed. **If you have not purchased my "3 Meal Undulation Protocol" I go over how to create a deficit from what you are currently eating and not make it feel like you are in a deficit. You can also eat in caloric surplus like I am in now and make some gains! **Go purchase this now for $1!!!!!! Yes it is only $1...get on it! **What I normally see in pictures from people: *I will just write what they are to not take up so much blog space Meal 1 = no food, 3 cups coffee, 3 cream, 3-6 sugars Meal 2 = bagel or some sort of granola and fake yogurt Meal 3 = sneak candy from someplace stashed because your body is so messed up from meals 1 & 2 Meal 4 = dinner at home....this might be ok, meat, salad, veggies, but it cannot play catch up to the lack of effort from meals 1,2,3. All the poor processed and low nutrient foods you ate, 100% WILL make you BINGE eat the rest of the night! Your body is so low in the proper macros, nutrients, mineral, vitamins that it will release a nasty cascade of negative hormones as it searches to try and recover!!! You Did This! Talk about STRESS! Meal 5 = pantry drive bys....yes you have turned into a craving sugar gangster and do multiple fridge and pantry drive bys all night, eating chocolate, peanut butter, nutella, your kids snacks, chips and cookies....you name it, it went down your gullet. I feel sorry for the toilet tomorrow and who walks in after you are done!!!! **My apologies for getting real with you, but I am pretty dam sick and tired of seeing people do this harmful path to themselves, and think they are fine! **Please, do this easy homework. -Take photos of everything you eat in a day. -Even better do this daily for 7 days. -Make a photo folder of all you eat.....take a good hard look....does it look healthy or does it look harmful?
You will have some awesome vital intel on what is going into your body and will learn from this! You Are What You Digest!
Need help?
Please let me make you a Nutrition plan that will be individualize to you!
info@sculptedbybrandt.com
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