When new members come to me I get down hearing about all the years they wasted on methods that don’t work.

• If It Fits Your Macros because the cool kids are doing it.
• Vegetarian or vegan diets because they watched Game Changers on Netflix
• High volume workouts because it’s what everyone else mindlessly does.
• Powerlifting because everyone should bench, squat and deadlift all the time.
• And lots of cardio… because you also get sweaty and out of breath and that’s got to be good for you right!?

Most of that doesn’t work, especially on a long enough timeline… Some of the above definitely has it’s merit, but it’s not enough to plant the flag and wave it as an ambassador in a sort of single minded one dimensional kind of way.

This makes me think of this time, when one of our ex-members, left to go to Crossfit and became so good it at she was in the games this year!!! But the thing is, before then, she was working out 3-4 hours a day and still not getting lean.

Her coach at the time (not a coach at our gym) had her on an “if it fits your macros” diet with a lot of sugary fake food because it fit her macros. But the thing is, the body knows when food is quality and when it’s taking in that fake sugar, and not getting the vitamins and minerals it needs to operate effectively and efficiently.

YOU ALWAYS WANT TO BE THINKING ABOUT THIS!

Fast forward 4 years later, she’s super lean, has abs in the Crossfit games, and one of 40th fitness women in the world.

Here’s a sample nutrition plan I gave her for quick weight loss:
1. 3 whole eggs – goat cheese – spinach/peppers (omelette) – 10
almonds 3 oz lakewood pure cranberry juice. (NO CARBS FOR BREAKFAST)
2. 5 oz NY steak. 1/2 orange, whole carrot
3. 2 hr Before workout – 4 oz chicken – 1 small sweet potato
WORKOUT
4. 5 oz bison or quality beef, cooked spinach, chicken bone broth. 3 oz cranberry
juice.
add white rice in here to make up carb macro if short
5. Something to increase calcium like ½ cup lactose free greek yogurt (analyze body to see how it feels)
(include Post workout protein drink if you need additional protein)

Sounds like a lot of food right? That sort of nutrition gets results if you are training frequently.

Here’s how I would change it for someone who’s not working out as much as her:
1. 3 whole eggs – goat cheese – spinach/peppers (omelette)
(NO CARBS FOR BREAKFAST)
2. 5 oz NY steak. 1/2 orange, whole carrot
3. 2 hr Before workout – 4 oz chicken – sauteed veg of choice
WORKOUT
4. 5 oz bison or quality beef, cooked spinach, chicken bone broth – cup of white rice (optional on days when you don’t train)
5. Something to increase calcium like ½ cup lactose free greek yogurt (analyze body to see how it feels)
(include Post workout protein drink if you need additional protein or instead of any of the meals above.

Here’s the changes I made:

• I removed the pure cranberry juice as that was added to ensure she had enough iodine. Cranberries are a great source of iodine which is deficient in most and increase thyroid metabolism and has positive effects on the metabolism. I wouldn’t recommend an insulin spike for most people at breakfast – that will cause you to gain weight. I suggest supplementing with iodine if you are concerned if you are deficient. Eggs, kelp, seaweed, wild caught cod, cranberries, yogurt are a great source of iodine.
• I removed the nuts at breakfast as most people are eating too many calories and I don’t know many people who have abs that eat nuts regularly.
• Took out the carbs in the pre-workout meal.
• Suggested not eating the carbs on days you don’t workout.
• Suggested protein powder as a supplement instead of 1 of the meals if pressed for time.

See, when I work with members we have to use the most time efficient and effective methods. We have to follow a pro-metabolic approach which helps restore the metabolism, thyroid and even sex drive. (Did you know super low carb affects testosterone levels which in turn affects sex drive). Yes, you can reduce calories for the short term, (4-6 weeks), but you’ll be kicking yourself if you do this for an extended period of time… Much of this starts with eating more protein.

Take a look at the suggested meal plan above. Are you eating that much protein?

I believe that protein intake is so important that I would never eat a meal without it present.

And for your health and fitness results, I don’t think you should either.

Protein in Greek (where the word was invented literally means of first importance).

Also did you know:

• The thermic effect of processing protein when you eat it is higher than carbs and fat (so you burn more energy eating it).
• Every catalyst of every reaction in your body is a protein enzyme.
• The first 30 grams of protein eaten every day goes to your immune system and the next goes to detoxifying your liver.
• You want muscle? That’s made of protein too.

If the etymology of the word means of first importance, let’s not get distracted by everything else, it’s the most important macronutrient in your diet.

So the thing with protein though as I’ve alluded to above is that most people aren’t eating enough of it.

Most nutrition folk in the know suggest for most people to eat 1 gram per pound of bodyweight.

• If you are 200 pounds, you eat 200 grams per day.
• Or at bare minimum eating 1 gram per pound of fat free mass. For example, if you are 200lbs and have 30% of bodyfat (60lbs of fat), you have 140 grams of fat free mass and should eat 140 grams of protein per day.

Think you’re eating that much protein? If you find that a tall task, or need some more protein in your daily nutrition, I would suggest supplementing your intake with protein powder.

We’ve got some good options in the gym. Everything we promote is something I use regularly. If you have any questions you know where to find me!

Committed to your success,
Josh Saunders, BS, CSCS, PN-1