I send powerful lessons, stories, and no-BS transformation tips to my private email list 1-2 times per week. Subscribe here to begin your OWN transformation:
A picturesque breakfast
|
How damn good does this look? A quick breakdown:
Pretty damn solid, huh? It depends.What's your goal for the day? If you're just trying to eat as healthy as possible, I'm a fan:
If your goal is fat loss, we may need to think again:
(These numbers aren't 100% perfect, but they're accurate enough. Here's how I quickly estimated things.) Many of my clients need to diet on 1,400-1,700 calories, and most of my clients try to eat 100-120+ grams of protein per day (often more). Meaning after a breakfast like this, here's what the rest of your day may need to look like:
Is this doable? With some planning, for sure. But it's also not a tremendous amount of flexibility to work with. What's my point?"Healthy" is not inherently synonymous with "fat loss friendly." In fact, some damn healthy meals can be calorie bombs. (Talking to you, Cheesecake Factory salad menu.) That's why 90+% of people can't just semi-aimlessly "eat healthy," not consistently track, and expect to lose weight... especially later in a diet. Because whether you want to count them or not: calories count. More than literally any other factor when your goal is weight loss. If tracking is a drag to you, remember this:
Keep this top of mind on the days you feel like negotiating your plan. It'll make a world of difference. Sam P.S. Again, here's how I super quickly (and accurately) estimate meals out. Please don't hesitate to let me know if you have questions on this. |
Sam Forget
I send powerful lessons, stories, and no-BS transformation tips to my private email list 1-2 times per week. Subscribe here to begin your OWN transformation:
I spent Sunday morning coworking with a few new friends in Buenos Aires. In fairly predictable fashion, everybody told me about their diets when I said what I do for work. (Fun fact: some coaches lie about their profession at weddings and parties so they don't have to talk about keto at a bar!) I mention this all in good fun, of course. One gentleman actually told me about a food rule he has that helps him stay lean. Normally, I don't love food "rules"—but this is a rare one I can get behind:...
I hear this at least a few times per week. Especially from people in their 40's, 50's, and 60's. People (understandably) think their metabolism shits the bed when they get older, because that myth has been parroted for decades. But that's all it is: a myth. This is where people typically grab their pitchforks and point out my age—29—but I kindly ask that you don't shoot the messenger. Nothing I say here is a hot take or an opinion. There's a massive body of research that shows our metabolism...
Earlier this week, I told you about "MIDMs," and how they impact client results. (If you missed it, "MIDMs" are just meals you're not personally making. Here's how to navigate them.) I also briefly touched upon other "X Factors": the data points I have all my clients track. Like I said then, they vary at least a little client to client—but these are the most common ones, and what success usually requires: Wake-ups and bedtimes. 7+ hours is ideal for most people, along with as many...