Look - Feel - Perform
Like the Person You Know You're Meant To Be
Years of Wasted Workouts
After 11 years into my fitness journey it felt like I only took a few steps.
I started because I wanted to build muscle- and I definitely did considering I started at 14.
But by the time I was 25 it did not look like I had been trying to gain muscle for the past 11 years.
It was actually kind of embarrassing, being a "skinny" (hate that word) male personal trainer- People would comment about the size of my body and that would remind me that 11 years of lifting hasn't brought me any closer to the goal of my journey.
I will give myself some slack- I didn't always train in the best ways for muscle growth.
I did some...
- Powerlifting
- Olympic lifting
- Athletic Development
Etc.
So it's not like I was always in the gym trying to get the biggest biceps in town.
But still!
After 11 years people still thought of me as Ryan the skinny guy.
Until everything changed.
Nutrition Level Up Journey
In my initial 11 years of training I was pretty nutrition conscious.
I started thinking about protein a lot more.
I knew about the phrase "Eat big to get big".
I even minored in nutrition when I got to college.
I thought I did everything right!
I had the knowledge.
I read nutrition labels.
I ate big meals to stuff myself.
Didn't matter.
Because even though I knew a lot about nutrition- I didn't know what I didn't know.
And that was...
- How many calories I was actually eating.
- How many grams of protein I was actually getting.
My boss challenged my to track my nutrition and I discovered that, despite thinking I was eating what I was supposed to- I wasn't even close.
In retrospect it feels foolish that I didn't realize I wasn't eating how I should- I simply thought I was defying the laws of physiology. (Actually I thought I might have low testosterone or something)
Nope!
Just way too few calories and not enough protein 😅
(By the way- This happens to almost everyone who tracks for the first time. Which is why I created a 5 day nutrition tracking challenge- It's free.)
And once I gained this information- I worked on setting up my nutrition in a way to get me what I needed.
And it was so cool!
After a few months went by people actually started saying things like...
- Looks like you're putting on some size!
- Ryan you've gained some mass!
- Ryan you're looking beefy. (That's my favorite one)
Butt!
We're not here to talk about the compliments I received after my nutrition change.
We're here to talk about how to do a nutrition change.
Because as you'll see here- Nutrition Overhauls don't work.
Nutrition Changes That Last
Along with my personal fitness journey, which started in 2010- I've been an in-person personal trainer since 2017.
Being a personal trainer essentially guarantees people ask / talk about nutrition stuff with me- whether I prompt it or not.
Over the years I've seen a lot of folks go through a nutrition change. (I've done a few myself)
And I've found there are only a few things that make nutrition changes stick around.
- Ease
- Accountability
- Willpower
- Enjoyment
Ease:
If what your changing is easy / convenient- it becomes much more likely that the change will stick around!
Accountability:
I wouldn't have a job if accountability wasn't as important as it is- Here is why.
Willpower:
Some people, with a high enough Constitution Stat, can make changes stick on willpower alone. (Of course motivation plays a big role in this as well)
Enjoyment:
If you like the change you're trying to implement you are much more likely to succeed.
Now I'm not gonna lie.
I want to enjoy my food.
I want changes to be easy to implement.
And I want the same for you.
I'm all for willpower when it's needed- but this is not that time.
So let's focus on ease & enjoyment.
Here's the deal- you already eat. Right?!
So far I have never been wrong in that assumption.
Even if you don't have a ton of time to meal prep- you can still change your nutrition in a way that aligns with your goals.
Step 1:
Pick one meal- The meal you have the most control over. (Typically breakfast or dinner)
Step 2:
Change it in a way that aligns with your goals.
What does that look like?
It depends. I don't know what your nutrition looks like currently.
Odds are you would benefit from one or more of the following...
- More protein
- More fiber
- More fruit or veggies (aka micronutrients)
- A different amount of calories (fewer if you want to lose weight more if you want to gain muscle)
- Consistency
"How do you make these changes?"
That's up to you and the meal you are changing.
Here is a visual guide for some inspiration 🌈
I didn't add calories to the picture above.
How to adjust calories is the same across all meals.
- Swap for alternatives
Eggs to egg whites | Pork sausage to chicken sausage | Peanut butter to peanut powder
- Measure out servings
This is actually how one of my coworkers lost around 50lbs!
She simply started by eating the serving size of the foods she was already eating.
- Eat more or less
I think that is self explanatory but when it comes to eating less- You can eat less calories while still eating more food.
It all depends on the food choices you make!
As for consistency.
Come up with meals that you know align with your goals.
- 3 different meals for each type of meal (breakfast, lunch, dinner) that get the stuff you need.
1. Protein: 30-50 grams per meal
2. Fiber / Micronutrients: 1-5 fruits or veggies
3. Calories: I don't have a specific number here because it depends on your uniqueness!
Step 3:
Actually make the changes.
Once you know what change to make you've still got to do it!
Something simple- remember we aren't trying to overhaul anything.
Do you eat the same thing for breakfast every day?
- If yes, how can you add more protein or fiber?
- If no, why not? Can you make it more consistent?
- Does it have unnecessary calories?
- Should it have more calories?
Step 4:
Wait, rinse, and repeat.
The results you get from the change you make will take time- that's why consistency is so important.
Once the change you've made feels easy / natural > Make your next change!
Examine a different meal.
Or give yourself another option for breakfast, lunch, or dinner so you don't have to eat the same thing every day.
Before you know it you will have completely changed your nutrition while continuing to eat foods you enjoy!
© 2024 Ryan Sandmann - All Rights Reserved
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© 2024 Ryan Sandmann - All Rights Reserved