Start Here

This is your Intro Video! This walks you through all the other info so you know exactly where to go. Follow the steps in order so you know you’re on the right track!

Nutrition Section

How to calculate your calories and automatically make a meal plan!

This is a calorie calculator AND a meal plan maker.
You can use this tool to determine your calories AND generate over 40 meal plan options with the precise amount to hit your goals. Find the file in our Facebook group, under the “Files” section.

How to determine your food types

This food guide can help you understand what are some of the highest-quality foods to choose from. This also introduces you to know the difference between the protein types, and when is a good time to combine them with carbs. Download the whole PDF from the Facebook group under the “Files” section.

How to properly track your calories - Protein vs. Energy Model

This is the ultimate guide to planning your meal plan for yourself. This shows you how to track calories effectively, know the right numbers to look at, and make your food choices fit your protein and calorie goals.

How to lose weight and keep eating cookies!

This training is showing you how to include cookies and still lose body fat! In this chat, we go over many different ways for you to modify your diet to include all sorts of different foods so you don’t feel too restricted in your diet long term.

How do you have a healthy Metabolism?

What does this mysterious word “Metabolism” really mean? Is your metabolism broken? What goes into your metabolism? After you watch this video you’ll realize you have way more of your metabolism in your control than you realize.

Exercise Section

How to choose your weekly schedule and workout split

This video will help you understand what are the different ways you can plan out your different muscle group focuses per day (e.g. Total bodies vs. Lower Upper Total).

How to choose your exercises for the best gains

Here we will help you breakdown what exercises you should put on each respective day. Your goal should be to make sure your whole body is staying balanced with all the different movements you’re doing and this video makes that very clear on how to do that.

How to progressively overload and get strong AF safely

The key to getting stronger is progressing slowly over time. However, you still need to concern yourself with the risk of getting hurt. This video will show you a great system that allows you to be safe, but still get Monster Strong!

How to get your workout in 20 Minutes or Less

Do you need to condense your workouts some days? This is a quickie workout fix guide. In this training, we will go over 4 different workout designs that will make it super simple for you to make a workout fit your schedule in minimal time.

Mindset Section

How To Find Your Best Motivation

Are you lacking motivation? Do you know your Why? What are your pillars of motivation? This video makes it very clear what elements in your life can help clearly motivate you and make sure you’re showing up to be your best self.

Jason Brooks (PhD) - Mindset of Healthy Living

Dr. Jason Brooks is a performance psychologist that helps high-level athletes, doctors, and surgeons across the world perform at their best. He took the time to sit down and chat with our group about the important mindset tips he has for being healthy and staying focused on your goals.

Bonus Videos

This section gives you more background information if you really want to know the WHY things work.

Nutritional Fundamentals

Nutritional Fundamentals

How does all this nutrition stuff work? This video will give you a great breakdown of what matters most in nutrition, what types of foods you should be eating, and how to hit your nutrition goals in the simplest way possible.

What is good food and what is bad food?

Do you get sick of hearing “Didn’t you know that’s bad for you!” What does that mean? Instead of thinking about bad and good food, you can use our system to determine food on a grading scale, and you’ll realize you don’t have to feel so guilty about eating the foods you enjoy.

Where can I get good protein?

Are you having a hard time finding good protein sources? Not all foods with protein are a good source of protein for a fat-loss diet. In this video, you’ll get a huge list of so many different great ideas to make your high-protein meal plan.

Are supplements worth it?

Should you waste your money on supplements? Well, some supplements ARE very valuable and you should probably invest in them. However, it depends on the situation. Review this video and get a solid list of the right stuff so you don’t waste your money.

How to save money eating healthy!

Eating healthy can be expensive, but it could be even better than the standard diet if you do it right! In the Facebook group, download the “Meal Plan Budgeting Tool” and walk through this video to help you save money while hitting your goals!

FAQ Section

Similar questions come up all the time.

So before you drop a question in the group chat, remember to review this second here, as your question very likely has come up!

Exercise

What if something hurts?

Stop doing anything that causes a sharp pain. If it feels like a joint or tendon is being irritated, we do not want to keep doing that movement.

You can either find a supplement movement that doesn’t hurt it (e.g. Dumbbell bench press instead of barbell bench press) or you can skip that movement altogether.

If you are forced to skip the movement because the pain is so bad, it is highly suggested that you see a physical or athletic therapist to get it looked at.

What if I can’t finish the whole day?

That’s totally fine! If you do have to cut it short, be sure to focus on making a safe and effective last-set max effort in reps. As long as you try to push the weights really hard for at least 1-2 sets you can get most of the benefits.

You need to do this safely, so if it’s a heavy lift, you may need to do 1-2 light prep sets, and then the max effort set.

However, once you’ve felt warmer from doing the main lifts, you can likely just do 1-2 sets of the accessory, but make sure you push REALLY hard to make the set worth it.

The program is written in a priority sequence, which means doing the stuff higher on the list first.

What if I miss a day?

Missing a day is not a problem! But try not to skip a day and don't skip a body part. Simply move the day over on the workout schedule.

If you do miss a day, it’s important to note that you want at least 48 hours of rest for strength training in a muscle group.

So if you did legs one day, then you don’t want to have to do legs again the next day.

However, doing a Lower body day, and then an Upper body day works great.

Now if you do need to do back-to-back days, it still works, you just may not feel as strong.

What if I'm falling behind on the workout schedule?

Do Not Skip Body Parts if you can.

So if you miss your lower body on Monday and Tuesday, you feel way behind on Wednesday. A big mistake is just doing the upper body and skipping the lower. (or vice versa)

Instead, you should simply smash the two days together, do the most important exercises from the lower and the upper days, and cut out the accessory exercises.

Here's a video on how to smash days together if you're falling behind.

https://youtu.be/Q-Uu1i4GcEY

Should I do cardio extra?

You DO NOT need cardio for extra calorie burning

You but you do want a consistent step count

Remember to review the “Why and How to do cardio” video in the exercise section.

You do want to do cardio if you want to improve your cardiovascular health.

More cardio for more fat loss can work but it’s usually not sustainable for most people, usually res,ults in fast weight regain after the fat loss, and is only ever recommended for sports competitors in the traditional steady-state cardio approach.

If you want to improve your speed of weight loss, increasing your step count and activity in life is a much more practical and sustainable approach. A great simple goal is at least 10,000 steps a day.

Fitting in walks 2-3x per day will help with a little bit more calorie burning, without the constraints of being in a gym. You can walk with your family, or pet, take walks for yourself throughout the day, park farther from work, and try parking as far as you can when shopping for groceries!

All of these habits have been shown to be impactful over time for consistent calorie output. I highly recommend a step counter.

You can get this really cheap from Amazon. If you want to save money just use your phone as it will automatically track it too!

Aim for 8-12K steps a day, and you’ll be in great shape.

With that being said, if you see the schedule has an off day without strength or conditioning and you still want to be active, doing a mild cardio workout for 30-45 minutes is great for keeping you active and great for heart health.

Try working zone 2 cardio with a low-impact exercise option.

Low-impact exercises include: Incline walking on a treadmill, biking, elliptical, swimming, etc.

A way to know you're in zone 2 is if you can do the movement while it kind of feels hard but you only breathe through your nose to do it.

If you need to open your mouth you’re going too fast.

Keeping to this pace focuses on a specific part of your aerobic system that you want to work on during this active rest day.

I recommend you follow up with a good foam roll and stretch after to aid in more recovery.

Here are some simple videos on how to do both of those!

How to Foam Roll https://youtu.be/o_376IP9O5Q

How to stretch https://youtu.be/DZWNdKVwyHI

Is there a best time to work out?

The most consistent is always the best.

It totally depends on when you can fit it in routinely.

Some people can show up early, get in and done, so they don't have to think about it later. This works great because as the day goes on, there can be more things that come up to make you not able to workout, or just feel too mentally fatigued later in the day.

Some people enjoy the lunch hour workout as a break from work.

Some people only have time at night, because they don't want to wake early, or they just don't have time otherwise.

It is important to be aware that it's NOT a good idea to do high-intensity cardio past 8 PM or close to bedtime. This is because having a high core body temperature and an intense workout too close to sleeping can throw off your sleep cycle.

Can I do other exercises? Like sports? Or an extra strength day?

Hell yeah! Enjoy the things you enjoy in exercise for sure.

If you're doing sport, you can do that instead of your HIIT day if you would like! Because sport essentially is high-intensity interval training. (provided this is an intense sport like hockey or boxing. Golf would not supplement HIIT cardio.)

You could even just do an additional accessory day instead of the HIIT day if you like. For example, a day focusing on Arms, Shoulders, and Calves, would be a great finish. Just be sure to report that in the accountability report at the end of the week.

The only major concern is if you can recover from it and if you can sustain it.

4 days a week is recommended for most because it’s the most likely people will keep it consistent.

5 workouts a week is a lot of training for most people, and I wouldn't recommend doing more than that unless you're used to it, and/or you're working on a muscle-building phase.

I also only recommend doing 2-3 intense days on, then at least 1 light day where you just go for 1 long walk.

This gives your body even more recovery time, which is really important during a fat-loss phase.

Nutrition

Can I change something on my meal plan?

Of course! It’s YOUR plan.

I am simply giving you a meal plan template to try out.

The main goal is to have the right protein and calorie intake each day.

If you want to make changes, I recommend you use a calorie tracker and make sure it comes close to the same protein and calories recommended.

Use a calorie-tracking app to help you with this. I recommend My Net Dairy to my clients as it's really easy to use and free for most features.

Here’s a video on how to track on My Net Dairy

https://youtube.com/shorts/olbw9vZY5OU?feature=share

What if it feels like too much food?

It’s very normal!

The most common feedback from starting a new meal plan with a lot of protein is “It feels like too much food!”

This is simply because most people are not used to eating enough protein and having low-volume foods that come high in calorie foods. So, it doesn’t feel like you eat a lot but you get a lot of calories from some of the foods you eat without knowing it.

And most people eat too little for breakfast and lunch, so they end up VERY hungry at night and overconsume calories later.

Now when you choose more whole foods, with high protein, and spread this out more throughout your day, you’ll be amazed at how full you can feel and still be in a calorie deficit.

Given it some time. At least 1-2 weeks and you'll notice your appetite comes back. But it should only come back a little bit to feel somewhat hungry at times, but not starving.

What If I get hungry?

Very normal! And eventually, it is expected when you’re in a deficit. The first thing is to make sure it’s real hunger and not just appetite. Often when we are stressed or bored we crave food.

Then make sure you review your meal choice options effectively so that they provide satiety (feeling of fullness).

A food like a white potato when boiled has one of the highest satiety ratings.  

Foods with fiber have been associated with better satiety, so it’s encouraged you use a lot of veggies to complement your meals.

Then, you can try some appetite hacks.

The first would be simply having a diet pop if you enjoy them. Do not worry about any health risks with diet pop. There is a significant amount of research showing it does help in fat-loss diets, but little to no research showing negative health impacts. Just be sure that you caution any diet drinks with caffeine when it is past 1-2 pm, as the caffeine can negatively impact your sleep.

The second tactic is using BCAAs or EAAs to kill appetite. This supplement has been commonly believed to help muscle better, but this has since been disproven. However, many of my clients agree that using BCAAs or EAAs can help ease appetite.

So, it’s recommended you find a flavour you like, ideally, find one with electrolytes like magnesium and potassium, and then sprinkle some salt in the mix. You will notice this can satisfy you quite well.

So EAAs or BCAAs can work well whenever you feel extra snacky but would like to hold off until your next meal.

Third, stay occupied with life!

Being busy may actually even help because if you’re focused on a task, you will forget about food. Ideally, we are just full enough throughout the day and just a bit hungry before bed but it’s not running your energy levels to live life.

Remember, it’s okay to be just a bit hungry. These moments will wave throughout the day, but they will pass if just give it time!

What if I get sick of eating the food?

Very normal. Doing the same anything can be boring, and some people love good variety in their diet. It’s important to know the pros and cons of eating the same food vs. changing your type.

If you eat the same foods and see weight loss, you know you’re in the right number of calories. You can get used to cooking and preparing efficiently.

But then you may begin to not feel as excited about your food and resent it more. Maybe eventually leads to a binge of unhealthy food.

A diet with a lot of variety is a lot of fun and creates excitement when you change your food each day.

However the variation can be difficult to plan, and you may notice less consistent weight loss. This doesn't mean you are not losing body fat but the weight may tracking may be inconsistent.

When you have different foods, this can have different salt, carbs, fiber, and water contents which will affect your weight. If the food variety is still within the same calories and protein, this doesn't stop your fat loss, but it may be confusing if you notice more inconsistency on the scale making you doubt your weight loss.

The most important challenge to think about is your TIME. To cook something new every day takes a big-time commitment. So maybe try to find a good balance of both worlds.

It’s recommended you find 2-3 variations of each meal of the day you can easily cycle through.

Have 2-3 versions of your breakfast, 2-3 for lunch, 2-3 for dinner, and 2-3 versions of your protein shake meal. You can change it up every other day or as often as you think you need to.

But just remember consistency is key.

Whatever you can do routinely matters. Truthfully, a little bit of boring isn’t a bad thing.

A highway is technically boring but it’s usually one of the fastest ways to your destination.

Can I have ‘cheat meals’?

Let’s not call them “cheat meals” but rather “Treat meals” or “Fun food” because you don’t need to reinforce feelings of guilt around those foods more. If you call it ‘cheating’ it will only amplify those feelings of guilt.

So yes! You should have treat foods!

If you intend to have the treat foods in your life even after the fat loss phase, you want to keep them in your routine during your fat loss diet.

Otherwise, you can build up what I call the "Binge Bubble."

You can push away the foods you love, until....BOOM! You pop the bubble at the end of the challenge, and then you always want to overconsume your treat foods any chance you get, and gain all your weight back.

You want to always be practicing balance. And it's a practice and skill to develop over a very long period of time.

The best way to include treat foods is to know how to cut out calories from other meals, keeping protein high, then you'll have a lot of room for many calories for the treat meal later at night!

Here is a video breaking down just that. (Note: it is a detailed video about 30 minutes long so you have time to sit down and learn from it)

https://youtu.be/2ZEEWGAgbhQ

Can I drink alcohol?

This is almost the exact same discussion as above.

The only difference is, the more you drink, the more you want to eat sometimes, AND it can negatively impact your sleep.

So if you do want to include it, just be aware of the risks it can have on your sleep and keep the calories in mind just like any other treat meal.

What do I do when I’m going to social events?

Like the treat meals topic, this comes down to planning!

So, you have a couple of options to think about.

Do you want to enjoy some of the food?

Or did you want to just practice saying no to everything?

What’s more sustainable for you?

Some days you’ll want to say yes, and if so, make sure you watch the video “How to Include Treat Foods” so you know how to make the calories fit in.

I also recommend you watch the “How to enjoy the holidays” video as it goes into a great deal about how to manage eating the right amount and to work around the temptations of eating too much.

If you hope to say “No” more often, just remind yourself it’s normal for it to feel hard.

When you’re in a culture where most people DO NOT worry about this stuff, you have to go against the grain in order to get success.

This is something to be proud of rather than resist against. Be proud of being different and being willing to push yourself through discomfort other people aren’t.

If people are insisting and you’re having a hard time saying “no” because of that, try just to be upfront about being on a challenge. This is very common these days and you may find people are very supportive of it.

Do I weigh the food raw or cooked?

Almost all foods from the suggested meal plan from the meal plan maker will be cooked (except eggs).

It is valuable to know it’s more accurate to weigh food uncooked rather than cooked to be more certain of the calorie content.

However, it’s far less practical and it’s a marginal difference. The meal plan food weights are set up to be measured out as cooked for this reason.

If you’ve decided to use a calorie tracker for yourself and weigh out your food, you always have the choice of weighing cooked or raw, just make sure your calorie app tracker says if the food is cooked or uncooked.

Do I have to weigh everything?

This is your choice as far as how consistent and accurate you hope to be. The more you weigh and track, the more you know very accurately.

However, if you’re a busy person and feel like after a week or so you think you can just eyeball it…Go right ahead!

But I recommend that you first weigh out to practice that skill and evolve it over time.

You would want to start by weighing and tracking.

Then try to practice estimations of sizes of meats or carbs, but still double-check with the scale throughout the first week.

If you feel good about it after about a week or so AND you're noticing the weight loss is going well, then you should be good to go from eyeballing.

But if you notice another weight loss stall, it may be a great time to get back to weighing it again.

Do I have to track calories?

This is up to you!

This is a skill and an education everyone should experience. But depending on where you start and how you feel about using apps, it can be overwhelming.

This is why I offer the meal plan to give you a simple thing to follow that will for sure get you on the right track.

A great sequence to consider is to try to be strict on the meal plan using the Meal Plan Maker for 2 weeks, then slowly add in your food preferences by calorie tracking to make the swaps out effectively.

The great benefit of calorie tracking is the freedom you have to make your meal plan something you enjoy.

It is hard work at first, but just like all the work in a program like this, you get better at it, and it’s so worth it in the end.  

Can I just eyeball and eat healthy food?

It can work, but it usually doesn’t.

Even healthy food can be overconsumed.

If you have never tracked your protein or calories before, I do heavily suggest you do it for at least 2 weeks.

You could get success without it but it is extremely unlikely as most people massively underestimate how much protein they should eat, and underestimate how many carbs and fats they have to eat each day.

See it as an education process to get to know what is in food a little better.

What if I’m getting really bloated?

Consider why foods may be causing this. You may need to look at a low FODMAP diet. Try eliminating these foods for a bit and slowly introduce some of them gradually and you may get a sense of what triggers these symptoms.

Here’s the list of foods to be aware of

- Dairy-based milk, yogurt, and ice cream

- Wheat-based products - breads and cereals

- Beans and lentils

- Veggies - artichokes, asparagus, onions and garlic

- Coniferous Veggies – Broccoli, cauliflower

- Some fruit - apples, cherries, pears, and peaches

- Sweeteners - Erythritol, monk fruit, sorbitol, mannitol

-Carbonated drinks - Diet drinks, pop

It's important not to get 'bloating' confused with being full of food.

Bloating is when there is heavy discomfort coming from lower in the GI tract/stomach. This causes a lot of pressure and commonly leads to people feeling gassy.

If this diet feels initially like a lot more food than you used to, and you're more full than you expect for it being a fat-loss diet, that's quite normal.

Just take note of how you feel about 1-2 hours later. Does it digest well?

And be more concerned about the bloating that leads to the feeling of gas for the most part.

What if I’m constipated?

Consider how much fiber you’re getting in a day.

Ideally, women should be getting 25-35g and Men should be closer to 35-45g+

This should certainly come from having fruits and veggies throughout the meals, but you can try supplementing ground chia seeds or ground flax seeds, or even ground up all bran buds can work well.

This goes well in protein shakes or bowls of yogurt.

Another effective supplement that can help digestion is Magnesium Citrate. This is known to help digestion and it’s an important electrolyte, plus it helps support healthy bones.

Take 1-2 capsules of 150mg spread out through 3 meals in the day.

Lastly, make sure you’re getting enough water, and walking enough throughout the day to encourage better digestion.

What if I don't like to eat much during the day?

This is quite a bit more common than people realize.

Most people are not eating enough during the day, and have no control over their appetite during the day.

Or they may not eat much during the whole week but binge a ton of the weekend.

It's important to realize that whatever eating habit you have right now if you're not losing weight on it, somehow is causing you to gain weight or stop you from losing it differently, so it could be valuable to experience a different style of eating.

With that being said, some people do not have an appetite when they wake up. This is totally fine.

This is the common "intermittent fasting" approach. But you don't need to call it that, because there's no magic to it other than you may enjoy being more consistent with it.

In this scenario, you still want to have 3 meals, but just simply start your first meal later, plan your next one to be about 4-5 hours after, and one last one 4-5 hours after that.

Example

-        Meal 1 – Around 12Pm

-        Meal 2 – 4 PM

-        Meal 3 – 8 PM

You can play around with the specific times, but just be sure not to have heavy digesting foods too close to bedtime as it may disrupt your sleep.

However, something light, like a protein shake mixture can work well even later at night.

Should I get supplements?

There is a supplement suggestion list.

Note there is a full supplement video above in the Bonus Videos section.

These are A class and B class.

A-class – everyone should likely get them.

B-class – most people should consider them but you do not have to get them.

A-class supplements are – Vitamin D3 (unless you get a lot of sun daily), Magnesium, and Omega 3s.

• Vitamin D3 - If you do not get direct sunlight for at least 30-60 minutes a day, aim to supplement 2000 IU per day

• Magnesium - Super hard to get from diet alone. Helps with electrolytes and bone mineral density. Aim for about 350-450mg per day

• Omega 3 - Vital for long-term heart health, and a well-functioning immune system. If you have salmon 2-3x a week this may be unnecessary, but that is a very hard cost for most people, so I would encourage this supplement. Aim for 4-6 capsules spread out throughout the day.

B Class

• Creatine - Helps you get stronger. You do HAVE to get this, but this would improve your power output during strength training.

• Whey Protein - Amazing supplement for increasing protein (I recommend a whey isolate)

• Veggie Greens Blend - Awesome for improving anti-oxidant status and improving your resistance to illness. Do NOT buy the most expensive kind. Any fundamental kind will do.

Weight loss

Why isn’t the scale going down?

This is normal!

First, you need to know how to look at weight. Your body weight will vary so much from day to day, depending on so many variables.

It could be water retention from more salt, more carbs, and more food, for women during a menstrual cycle, or if you didn’t get a lot of sleep, it would increase cortisol which increases water retention. Or maybe you just need a good poop.

So give your body time. You should weigh in every day, but do not get obsessed at all with the day-to-day difference.

Compare the average of the week. You add up your weight for all 7 days and divide by 7. You’ll see the trend and that’s what you focus on.

Second, how consistent you have been with your training and diet? Are you eating the same calories, and portion sizes consistently? Are you maybe just rough estimating your calories rather than weighing and tracking? If you’re not sure about your consistency, how can you be frustrated with your success?

Third, Have you had a treat meal recently?

Similar to the 1st and 2nd notes mentioned above, if you change your food type, especially with treat foods, the food will not digest the same.

Treat foods are high in fat, sugar, and salt. this combination of food doesn't move through your digestive tract fast and will pull in more water.

As long as you go right back to your plan, if you give it 1-3 days, the weight will come right back off.

Fourth, let’s say you are very consistent with your diet and exercise. You still do not see the weight loss, and maybe even weight gain.

If you’re new to strength training or protein intake or both, you’re likely getting recomposition!

This means your body is gaining muscle and burning body fat at the same time.

This only happens for a month or so and eventually, your body weight will start to drop again.

In this case, just try checking your waist measurements every 2 weeks.

You can also try wearing clothes you almost fit, but they are a bit too tight for comfort. It could be a shirt or a pair of pants.

Try them on near the start of the challenge, and then try them on every once in a while, and you should see them start to fit better and better regardless of that scale!

It's important to take all of these into consideration before getting too worried about the scale.

Why is the scale going so slow?

Weight loss is a slow process. It’s helpful to know how the calories balance out to lose body fat.

If you have a 500 calorie deficit 7 days a week, that adds up to 3500 calories which is equal to 1 pound of body fat.

The meal plan suggested puts you near that pace. If you want to increase that pace, it’s encouraged to simply step more to increase your calorie output (see 'Should I do cardio' for more guidance).

But it’s normal if it's slow, as long as it’s moving in the right direction. Aiming for 1 pound per week is an awesome weight loss pace most people should aim for. Especially if you feel you're enjoying the diet and exercise routine in your life.

And as stated above ‘What if the scale isn’t moving’ – you may be experiencing recomposition.

Either way, just stay patient and know if you’re doing the right training, walking, sleeping, and diet, it will work out. Just takes time!

When should I weigh myself?

Every morning after you go to the bathroom.

This is the most likely time to have a consistent measurement each day. It’s highly encouraged you simply do this every day rather than once a week.

Once a week won’t give you a good idea of your weekly average and that tells you whether you’re on the right track or not.

When should I do my waist measurement?

Once a week, first thing in the morning.

Ideally, try to do this on a day after you’ve felt good digestion and meal choices for the last couple of days. If you had a very bloating meal over the weekend it may not be very accurate.

Do I have to do "Progress Photos"?

Not at all.

This is your fat loss phase and you need to be comfortable with what your process is.

But you need to have some ways to measure success.

Using the scale and waist measurements are the easiest and most certain tools to help you with this.

However, consider the benefit of photos.

When people start saying to you "You look like you've lost weight!" You may not see the difference because you see the mirror every day.

But if you look at the photos after 1 month you will very likely see that difference.

The first photo is always the hardest, but trust me, you won't regret taking that photo once you get to see the success. See the photo just like any other measurement tool for taking in information.

It is always your choice, but you can't go back and redo the photo, so it is recommended you do a simple one to give you a baseline point to see progress.

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