Nutrition 101: The No B.S. Guide to Nutrition

This is the information I wish someone gave me 8-10 years ago when I embarked on my quest to transform my body & finally take control of my health.

It would have saved me a lot of time, energy and money.

Time wasted that I could have been spending with friends & family or other hobbies...

Energy misused focusing on the minutia or being frustrated about not seeing my abs yet...

& money wasted on expensive diet books, workout programs & supplements that really didn't do anything!

Losing weight is not rocket science!


Too many people put their focus in the wrong places which leads them to failure & frustration. Things like supplements, which workouts are the best, and is this food good or bad for you are way less important than the what, the how much, and the when. 


The #1 area to focus on when trying to lose weight though is how much you eat, everything else is  is secondary!

WHAT IS PROPER NUTRITION?

Proper nutrition is giving your body the right foods, in the right amounts, at the the right times based on your goals and activity levels. 

There are 5 components of every diet/nutrition program out there that are manipulated. 

Some are  worth putting a lot of focus into and others a lot less, and most people have it backwards.

THE LEAST IMPORTANT! - SUPPLEMENTS - AKA  THE EXTRAS

I used to be like a lot of other folks out there, searching for the magic pill or potion that would magically transform my body overnight. 

I tried fat burners, pre-workouts, mass gainers, detox teas, greens drinks, expensive protein powders, super-potent vitamins and even went as far to have a daily pill organizer just like my grandfather's which was full of pills, capsules and powders.

Can you guess what got lighter?

NOT ME!!!!! My wallet did though!

It took me a while to figure this out, but supplements are really only there to bridge the gaps in our nutrition and should only be used whenever absolutely necessary.

THE TRUTH...

You can get almost everything you need from a properly balanced diet.

ARE ALL SUPPLEMENTS WORTHLESS?

In my opinion most are, but not all. Fish oils, a high-quality multivitamin, creatine and protein powders can come in handy.

Supplements can sometimes be used for convenience (like a protein shake on a busy morning) but should never replace whole foods when possible.

NEXT UP - MEAL TIMING 

What is the best time to eat? 

Will I lose more fat faster if I...

skip carbs in the morning and save them till night?

skip breakfast all together?

eat 2 big meals or 6 small meals?

I get these questions a lot and the answer is simple!!!!

WHATEVER WORKS BEST FOR YOU!

You can eat fewer bigger meals if you are stressed for time like me (and most people out there), or you can eat smaller meals if you can't manage your hunger all that well.

You can get similar results either way.

It's really comes down to whatever works best for your needs, your schedule, and your lifestyle. 

Now meal timing can be important as you get SUPER-LEAN and "advanced" with your nutrition, but if everything else isn't in order, you won't get the results you are looking for.

NOW WE ARE TALKING! WHAT YOU EAT - FOOD QUALITY

This would be whole(apple)  vs processed(apple pie) foods. 

Minimally processed foods will always have you feeling more satisfied, more energized and more balanced.

Processed foods like bread, crackers, bagels, cereals, pizza, sandwich meat, chicken tenders, etc. digest faster meaning you will be more likely to have cravings.

Eating less processed foods like chicken breast, brown rice and steamed broccoli with butter will digest slower, allowing you to feel more satisfied while eating less.

Food choices are also important because every BODY is different.

Some foods work better for some people than others. Some people do better with carbs, some do better with fats.

Some people can have gluten, some people can’t.

Some people are okay with dairy, and some people (like me and most of the 25yr+ population) end up with serious stomach issues when they drink milk.

Pick the foods that are best for you and try to keep them minimally processed. You'll do way better! 

Does this mean you should never enjoy pizza or cake ever again? 

No, just eat them in moderation.

Think 80/20. 

Eat real foods most the time & sprinkle in some of the other foods you enjoy!

VERY IMPORTANT- THE FOOD CHOICES YOU MAKE

Some foods are worth more than others. 

We are referring to the protein (chicken, fish, eggs), carbs (potatoes, grains, fruits), fiber(colorful veggies), fats(oils, butter & nuts), vitamins & minerals you consume.

The foods that you consume will have a huge impact on the change you see in your body. 

Get the right balance of proteins carbs, & fats and you will feel healthy, have strong bones, be able to lose fat and build muscle whenever you want.

Eat the opposite way and the opposite will happen

CALORIE BALANCE IS KING! 

How much you eat & drink is the #1 most important factor in transforming your body. 

Eat too much and you will gain weight...

...​​​​eat just the right amount and you stay the same...

...eat less, and BAM, weight loss!

You can eat too many healthy foods and get fat, and you can eat a lot of shitty foods and lose weight. 

That's it, it is that simple! Not easy though. Eating less requires conscious effort.

You can do it though!

NUTRITION IN A NUTSHELL

In a nutshell, eating the right amounts of the right foods, at the right times, as minimally processed as possible, in a way that works best for you is the way to great health, energy, and a lean muscular body.

You can eat whatever you want as long as you CONSISTENTLY supply it with what it needs. Some foods will make the process easier.

Enjoying what you eat is important too, so pick foods that you enjoy and then feel free to have some less than "healthy" foods from time to time!

JUST WATCH YOUR TOTAL INTAKE!!!

I hope this helps you prioritize and focus your efforts. If you have any questions, post them below. There is no stupid question.

And if you are interested in 1:1 coaching, I have 3 spots available for in-person or online coaching right now. I can dive into each of these aspects with you personally and help you come up with a blueprint that will work for you.

OVER & OUT!
-Coach Ryan

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