Once upon a time I saved my wife from making a terrible mistake. (In terms of nutrition)
​
​We were cleaning up after dinner and she was prepping her lunch for the next day. (Leftover baked chicken)
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​I walked by and noticed something wrong in her Tupperware...

"Hey uhh, how much chicken did you want?" I asked trepidatiously.
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​"Like 4 ounces." She said.
​
*Phew* "Okay cool."
​Looking more closely, "I don't think that's 4 ounces. Can I weigh it for you?"
​
​"Yeah sure."

You see- 4 ounces is the magic number for most people and their protein source.

But when I looked in her Tupperware I was not confident it was 4 ounces and got worried my wife stopped caring about making gains.​
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​Luckily she didn't mind my double checking and good thing I did because when I weighed it...
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​It was only 2.5 ounces!! 😩
​
​I told her so.
​Added a bit more chicken.
​And we have lived happily ever after since.
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​BUTT- It was a really close call!
​
​Note: I am dramatizing this more than necessary 😁
​
​In reality that one meal was about 10-12 grams of protein less than ideal.
​However, doing that across multiple meals per day throughout the week can make a very big difference on the gains we receive.
​
​In fact- consistently weighing / measuring our food + ingredients is likely the most valuable nutrition habit outside of tracking our food.
​
​
​The Power of Consistency:
​To improve our body composition and or make gains from the gym- We know our nutrition has to be on point, right?
​
​And on point looks like eating...
​- Enough protein
​- The right amount of calories
​- Some micronutrients and fiber
​
​For nutrition to be off point we need to not eat the right amounts of protein, calories, micronutrients, and fiber.
​
​Now- We can be consistently off point: Regularly eating the same wrong amount of food / macros.
​
​Or- We can be inconsistently off point: Regularly eating the wrong amount of food but never in the same way.
​
​You can probably guess that it's better to be consistently wrong than inconsistently wrong.

Analogy Time:
​I don't go bowling very often- so I'm not very good.
​
​But!
​I'm consistent.
​
​I stand in the same spot.
​I take the same steps.
​The ball rolls in a similar path every turn.
​
​I start the game with 6s, 7s, and 8s- But as the game goes on I start getting spares and by the end I'll get a strike or 2.
​
​All by making tiny micro adjustments to my otherwise very consistent throws. (Rolls? Shots? What is it even called in bowling??)
​
​But I'm not here to brag about my bowling game!

​We're talking about nutrition and why consistency is so powerful!

If you're reading this I assume it's because you want to...
​- Change body weight / composition
​- Get healthier.
​Etc.

And to do that you know you have to change your nutrition.

But how do you change your nutrition?
What changes do you make??
​
​Are you going to change everything all at once? (I hope not!)
​
​Tracking your calories and macros would be a great place to start!
​But...
​
​I don't track my food.
​At least not any more.
​
​Tracking is a pain in the butt!
​
​But- It helped me learn that consistency can be just as powerful as tracking.
​
Example: ​If I eat the exact same foods in the same amounts every day- I don't know how many calories or grams of protein I'm eating.

​However, it's the same everyday.
​
​And if I'm not getting the results I want, then I know I'm not eating what I should be.
​
​I don't need to track my food to know I need to change to my nutrition.
​
​So I could...
​- Find ways to add more protein
​- Adjust the portion size of a specific meal or ingredient

Or if nutrition is already pretty good...
​- Continue with nutrition consistency and focus on getting more steps or working out etc.
​
End of example.

The point I'm trying to make is that...
1: Becoming more consistent with nutrition will take out some of the guess work when it comes to making changes.
2: It will also make life more simple- If you find meals you like that align with your goals and regularly eat them.

So we know being consistent with our nutrition is great!
But we are not robots. Beep bap boop 🤖

We're not going to eat the exact same foods every single day- so how do we add consistency?

With commonly eaten foods or ingredients!

Nutrition Quest: Start with just one meal and weigh / measure the ingredients.
​
​Foods like...
​- Yogurt
​- Cereal
​- Oatmeal
​- Peanut butter
​
​Are all great options for foods to measure.
​
Let me tell you this- I eat peanut butter almost every day.

The servings size is 2 table spoons.
Before I ever weighed or measured anything I assumed two table spoons was equivalent to one regular scoop with a normal spoon you eat with.

I was wrong.

One day I actually measured what two table spoons was...
And nearly cried.

A solid scoop with a regular spoon is close to double the actual serving size of peanut butter and a serving of peanut butter has about 180 calories.

Everyday of the week- That's nearly 1400 calories I didn't realize I was eating...
From just peanut butter.​

So start weighing / measuring your food.
Pro Tip: I know it feels like high maintenance but getting and using a food scale is a game changer.

Increase the consistency of your serving sizes and go from there!

Fun fact: This is the first step one of my colleagues took when she decided to make a change and it led to her losing over 50lbs!
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