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 what I have coached so many on the team to do.
But can you get in your own way? Can you overthink your diet? YOU BET IT!! I love the phrase “paralysis by over analysis.” You get SOOOO much information in that you don’t make any meaningful gains. You are so set on getting things exactly right that you don’t ever get going. Bottom line, there is no 1 perfect plan. There is definitely truths about nutrition and exercise that will work for everyone but you aren’t going to lose all your gainz if you don’t eat your cup of cottage cheese before bed… or if you miss your shake in the anabolic window. :) That just isn’t the case!
Get Your Foundation!Here’s where I want to encourage you and get you off to the right start. Get your CALORIES down first. I will even go as far to say, I don’t care what you eat. Start tracking and make sure you aren’t going over calories.
Right after that, jump on MACROS! You know how to use MyFitnessPal and start tracking what you eat for your specific macros. Get all your PROTEIN in first even. That is often the biggest change for people. Then hit those carbs and fats without going over your calorie goals. If you don’t have the P/C/F in your budgets, don’t eat it.
If you build this foundation in your diet, you will be on the road to REAL and RIPPED results!
Tweaks From That Foundation
If you have a good foundation, and it’s strong (like 4 weeks of perfect tracking)… now we can start tweaking what you eat to maximize your results. What are some tweaks I would do?
- Break out your protein into pretty even meals about 3-4 hours apart (better protein synthesis)
- Move more carbs post workouts
- If you have the budgets in your carbs, put some before your workout
- Make sure FIBER is 30-40g for a man, 20-30g for a woman
- Keep fats low post workout (slows digestion and you don’t want that)
All of those tweaks should only come AFTER you have a great foundation. Don’t get worried! You will have great results even if you never tweak your nutrition. If you hit your macros and stay in your calorie goal, each day, for your program… YOU WILL BE RIPPED!
Back to basics!
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