Planning for Weight Los...

Weight loss success is what all of us that were overweight when we started wanted. Some of us had a lot of failure in the area of weight loss. I know I did! I tried a lot. I did the whole “all fat is bad” dieting. Anything that read “No-Fat” on the box was good to...

Tweaking Calories and M...

Before you start plowing ahead with the nutrition guide, it’s important to understand how your nutrition plan will affect your results. Are you wanting to gain muscle? Lose weight? Maintain weight but lose body fat? Gain weight and muscle? These are all very different objectives, and the...

Full?

Last week I talked about the folks who start my 1900 calorie fat shredder diet (designed to maximize body fat loss) and say, “I feel like I’m starving all day long!”.  I addressed why that is and what tips they can use to help. But what about the folks who start the...

Still Hungry?

Hungry on a diet? Hungry on Fat Shredder? There’s a very interesting phenomena that occurs as I make nutrition suggestions to folks starting out with their transformations.  Take for instance my most popular diet – the 1900 calorie fat shredder (designed to maximize body fat...

Body Beast is for LOSER...

Losing weight and getting ripped with Body Beast! Man this a popular post! So I decided to bump it to the top of teamRIPPED again. This hammers home that it’s your NUTRITION that drives your results. See how Body Beast is PERFECT for people that want to lose weight and body fat....

Energy Balance

Folks looking to add mass need not worry about the issue of energy balance.  You have the luxury of eating a ton of food to fuel your muscle building, and you get to enjoy all the energy you get from it. Folks at a maintenance level (like I have been for a while now) also don’t...

Deficit or Surplus?

Deficit or Surplus? One of the common questions I get is, “How can I lose fat and build muscle?” It is a great question, but it is not that easy or straight forward. The two goals in that question are actually pretty opposed. One happens best at a calorie deficit, and the other happens...

Overcoming Temptation o...

The weekend is here! Happy Friday to you! I got a great question in the TR Suggestion box and thought this is a perfect time for the post… right before the weekend! So let’s take a look: Here’s one for you….. Like you I’ve got a lot of kids (4). I’ve...

Eating Back Your Burned...

When people start tracking their nutrition they usually come to the question, “should I eat the calories I burn and workout?” Or, “how do I track my workouts and MyFitnessPal?” Both are good questions but if you don’t completely understand the way you calculated your calorie...

Fake Health Effect

Healthy food. Bad food. Processed food. Clean food. Whole food. Man we come up with a lot of ways to describe food! And for just as many terms we have for different categories of food, we have just as many ideas of what really falls into this or that category of food! Fake Health Effect...

SPOILED!

I have been loving getting to go through some of my older posts! I hope y’all have enjoyed it too. There are some GEMS buried in teamRIPPED! This is still one of my favorites. Look out gang, cuz Coach Wayne is about to go off!!! Granted, I could take the politically correct...

The Winter Bulk

Bulking. Adding muscle. Packing on good weight. At some point in your fitness journey, most people want to add some muscle. You can definitely add muscle and strength while you are cutting body fat, but that really only works for those people that are starting out and relatively...

Dairy??

So what’s my take on “DAIRY”?? This is an oldie but a goodie! For those of you who have followed my diets, you’ll notice I never drink milk, and I hardly ever have cheese.  I do, however, use whey protein every day (which is a protein that comes from milk), and I...

Finding Extra Protein

When you start to track your nutrition seriously, it can be hard to your macros perfectly. A lot times you can use foods that are primarily one macro nutrient and just adjust portion sizes. But when you are running Fat Shredder, it usually tough to hit your protein budget. Sometimes you...

Thanksgiving teamRIPPED...

I love to get to post this each year around this time… why? Cuz it doesn’t change! Holidays are always hard when you are starting out and trying to create and reinforce new habits. I remember the first time I posted this all the grief I got about encouraging people to stick...

Don’t Over Think ...

We love to go all in on teamRIPPED! That is what has made this team great. We have had more daily, monthly, and quarterly winners of the BB Challenge than any other team in all of TBB!!! So there is no doubt that we drop the excuses and we BRING IT! That’s what I did, and that is...

Condiments and Fat Loss

Condiments can really improve a meal. You know this if it is the 16th time this month you’ve had 10 oz. of chicken breast and 2 cups of broccoli for dinner. Sometimes your meals need a little help, but what condiments can you use that won’t be detrimental to your diet or...

Avoiding Temptation At ...

Over the last week or so I have asked you guys and gals what are some of your most challenging temptations. Overwhelmingly, it was “FOOD AT HOME” that seems to be the biggest temptation for most people. So I thought it would be useful to give you some of my tips on how I beat...

Round 1 Nutrition

I’ve been doing Beachbody programs exclusively for over 4 years now (almost 5), and my nutrition plan has changed a few times depending on my goals.  I’ve talked a lot about nutrition for bulking, nutrition for maintaining, etc.  But it’s been a while since I talked...

Counting Calories and T...

Counting calories and tracking nutrition with MyFitnessPal is the best way to get amazing results with any program. The nutrition plans from P90X, Body Beast, The Asylum, etc all do a great job of laying the ground work for your plan. But you have to track what you eat to KNOW you are...

Calorie Calculator

Calorie Calculator? Isn’t that just a regular calculator? Yes, and no. I am sure you have poured over your P90X, Insanity, or Body Beast guidebooks and have come to some equations for calculating your caloric needs for the program. They are all a little different, but they can all...

Staying Motivated on a ...

Staying motivated on a diet can be tough! As with a lot of things, it’s easy to be fired up at the beginning but we tend to lose focus along the way. That is natural, but there is TONS you can do to help avoid it and protect yourself. I want to thank Chris G for the suggestion for...

Coffee…

Coffee, P90X, Insanity, Body Beast… do they go together? Heck, does coffee and health belong in the same sentence? No matter who you are, you probably have an opinion about coffee. It tends to be a love or hate type of thing. With all the opinions out there, I thought it would be...

Don’t Track Your ...

So you have decided to go all-in and track your nutrition.  You want max results.  You are determined to get a plan, track your diet, and hit the correct calorie totals every day.  You will also hit the correct % (or come close!).  Nothing will stop you!! But …. what about tracking...