Fit Tip Friday #69

📃Investigating Nutrition, Part 2. 

Welcome to this week's Fit Tip Friday.Two weeks ago, I shared some basic principles and the system I'm using to shed weight slowly and build a lean frame. If you missed it, here's the Spark-Notes version:

• Daily calorie target: 12-14x your bodyweight

• Daily protein target: 1x your bodyweight

Every day, I try to stay below my calorie target and try to hit (and often exceed) my protein target. There are faster ways to lose weight, but I believe that diligence wins out over hastiness in the end (Proverbs 21:5). This week, I want to take this a step further by showing you what an example of a daily meal plan looks like with this system.And then I want to take you one step further than that by sharing with you the surprising realization I learned when following this system. Flexibility. I know it sounds crazy, but I've found more flexibility and freedom by putting these limits on my eating than ever before. It surprised me, and I hope it surprises you. They say discipline is freedom, right? Let's jump in. 

As a qualifier, it's always good to consult with a doctor/nutritionist before totally overhauling your diet, but I've found the following method to work. 

💪A Sample Day: Meal Plan

I'm about 185lbs, so my daily targets are:

• Calories: 2,200 - 2,600

• Protein: 185g (but I like to shoot for 200g)

As previously stated, I've found more flexibility and freedom by putting these limits on my eating than ever before.And here's the secret: treat your calorie range like a budget, and your protein target as a goal. 

In other words, focus on hitting your protein goal first while staying under the top of your calorie range, and then whatever calories you have left within your range... it's yours to spend. But spend them wisely. You're still a steward, and you still need to operate in a calorie deficit to lose weight. But there's more flexibility to this than you think. To illustrate this, I'm going to show you a sample day where I exceed my protein goal while leaving 400 - 800 calories on the table (pun intended), while still having delicious meals.Depending on your range, your meals might be different portions with different numbers. But with trial and error, you can put together a regular meal plan that works for you.  

My Sample DayTotal Calories: 1,833Total Protein: 203g1) Snack: Between 6a - 7a

• Premier Protein Shake (from Costco)

  • 160 calories

  • 30 grams of protein 

2) Breakfast: Between 8a - 10a

• 4 eggs, 4oz black pepper ham slices, 1 tablespoon of salsa (this is spicy)

  • 428 calories

  • 50 grams of protein

3) Lunch: Between 12p - 2p

• 1/2 bag of Cracked Pepper Chopped Salad Kit + 3 pieces of baked chicken thighs

  • 524 calories

  • 54 grams of protein

4) Snack: Between 3p - 5p

• 1 cup of Greek yogurt (sugar-free, plain), 1 medium apple, 1 teaspoon of honey

  • 219 calories

  • 21 grams of protein

5) Dinner: Between 6p - 7p

• 8oz of steak + 1 roasted sweet potato 

  • 502 calories

  • 48 grams of protein

This allows me to operate in a deficit while still being able to enjoy the banana bread (sugar-free) that my daughter likes to make, the chips and salsa at Disciple Group each week, the occasional dessert, and the fruit my body craves throughout the day.As long as I stay under the top of the calorie range, and I crush my protein goal, this method allows for flexibility throughout the day. Hope this serves. 

📃Resources 

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📃Never Skip Dessert: Alex HormoziGotta give credit to this guy... this video is what sparked this investigation into the science behind weight loss. And this system works for me. He also has some great entrepreneurial content, for anyone looking to jump into that rabbit hole. Check out his free trainings here on his website. 

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📃Recommended Home Gym EquipmentAs always, this is my recommended list of home gym equipment.1a. Kettlebell Kings - The Quality Purchase1b. Lifeline Kettlebell - The Budget Purchase2. Pull-Up Bar3. Headphones 4. An Ab Roller5. Exercise Mat6. A Jump Rope7. A Watch Pedometer8. SafeRingz - A Silicone Wedding BandThese are affiliate links, and as an Amazon associate I earn on qualifying purchases. But these are all equipment that I have personally used or highly recommend!

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