 Ladies and gentlemen, sound like back with another video video number two 2020 welcome to come back. We're fully and I think we're about two two and a half weeks in I did get sick So I'm not real good at math But a couple of gym sessions into the new year last time we talked about kind of where I've been in terms of YouTube Where I've been in terms of my mental space where I've been in terms of my fitness space So if you didn't catch that head back to that one to kind of re-up on what's going on and what this series is about Kind of getting better physically kind of getting better mentally and finding our own flow Which my flow may not be similar to yours, but something may resonate or you may just like watching lifting weights Or maybe you can teach you something on the way today. We're gonna talk a little bit about nutrition my nutrition general nutrition some goals for you guys to Kind of set for yourselves. That's a little bit more applicable than what I think the the general Industry is teaching right now So Before we dive in be sure to give this thing a thumbs up. It really helps me helps the channel Be sure to subscribe. I really appreciate it man all the kind words on my Instagram posts And the last video mean a lot. It really does. It feels good to have y'all I have in my back. So Nutrition a lot of you guys might know the basics and so do all these fits bow Instagram want to be coaches running around They know the basics and they just keep preaching about it in the same manner over and over And that's just obviously not working because people aren't reaching their goals America's still obese and you guys are still searching for answers to simplify your nutrition in your life now We all know by this point because of everyone on the internet that a calorie deficit eating less calories than we burn a day It's how we burn fat and that's great. That's like the the you know Thermogenic is science behind it. That's how it works and that's absolutely awesome and tracking your food Weighing every single thing you eat before you put it in your mouth is the most precise way to lose weight We also a lot of us already know that and if you don't that's probably something you should try To weigh and measure Every single item of food you eat in a day track it in an app or write it down and know how many calories you put in your body You can break it down into macronutrients protein carbs and fat and Then allow yourself to progress probably most optimally that way But there's habits and things that are probably more important to build into your routine little things that allow you to progress and stay Consistent over time. Everyone's always arguing about these nutritional strategies and a lot of nutritional excuse me nutritional strategies work Well, the number one thing is adherence and that's the point of a coach That's the point of a professional That's the point of actually knowing a topic rather than just regurgitating when I heard from another influencer or coach and spitting it to you guys Knowing how to deal with humans Once you know a subject you can break it down and find different ways to Coach and help someone along and find troubleshoot what what their issues are and that's the same with lifting people can See a squat and say oh you're supposed to force your knees out because everyone yells force your knees out in a squat But that's only a particular queue that is probably only applicable to a certain type of person not only mentally that can connect to that queue But secondly someone who actually needs that queue to fix perhaps a bad habit in their squat That's not a generic squat queue I guess it is a generic squat queue, but it's not a particular squat queue Which we're trying to help people and same with nutrition. So I've obviously tracked my food for a very long time I know how to diet. I'm pretty good with my protein carbs and fat when I want to be I'm highly addicted to food I love food. I'm a big snacker and that's one of my downfalls and that's something I think a lot of people downfalls are So when we're talking about just simple things to do to lose weight to build muscle to stick to our goals nutritionally Some things for me is I always focus on protein first So I do like to eat out a lot. It's just part of my lifestyle. It's faster I sometimes going all day long because I have YouTube podcast my real business and work of coaching and building products And then also twitch stream, which I'm live all the time for five six hours a day So I don't have time to cook all the time So I'll order out and then when you look at a menu, which we're gonna do a full day of eating soon Kind of show you guys what's up with it and how I order how I pick things apart But I'm always focusing protein first whether you're going through a fast foods joint Maybe even a sit-down restaurant majority of my plate. I want to be protein and some kind of vegetable Past that you got aim for some kind of carbohydrate It depends on your training It depends on other things obviously if you're gonna go a little bit higher fat a little bit Lower carb or a little bit higher carb and lower fat those particulars don't matter as much as long as you stick to them But I try to be moderate everywhere and highest show my protein when I'm ordering out That's gonna be your best bet the other thing focusing in on hydration making sure you're always drinking some kind of liquid I'm a fan of diet so everyone talks mess on it But we can dive into that later if you guys hate on it drink a plenty of water But first thing you can do is start to cut out calories from what you drink if you're a big smoothie person I get it. There's a lot of micronutrients in there But it's also insanely calorie-dense if you're trying to lose weight cutting out your coffees instead of doing a Fropa Macca Caramel chocolate yato just get a black coffee. Maybe a little bit of milk in there Maybe a little bit of non-fat milk in there. Maybe just a tad of cream or maybe some You know locale or no Cal sweetener in there These are ways to start cut out things build habits around that for me It seems so simple because I've done it for so long But a lot of you are still ordering the mocha frappa, you know, you know I'm talking to not only you're gonna save money because you're spending $20 on a very mediocre cup of coffee Just secondly, you can enjoy what actual coffee tastes like rather than just having a milkshake for breakfast And thirdly, you're gonna lose calories. Yes, you're welcome. I just saved your whole 2020 Those are kind of the basic nutritional strategies that I'm going to right now I don't really want to track. I obviously have gained a lot of weight, but I was eating like a total, you know, junk monkey So I'm trying to total trash bin. So I'm just trying to chill eat a little bit of protein Greek yogurt something I have around the house a little bit of cereal for my post workout get some of those carbs in In otherwise I keep it super simple. I do like to cook. There's about two days I kind of don't stream we're streaming every Monday through Thursday if you want to hang out So the other days that I'm not streaming or YouTubeing I do have a little bit more time to cook and I might cook up a little bit of ground turkey ground beef Something like that burrito bowls comment below if you guys want that full day of eating We were thinking maybe showing you how I eat out what I cook and maybe even grocery store shopping To kind of stick to my planet again. I'm no bodybuilder. I'm not shredded to the gills But just some simple things to allow us all to progress a little bit better together I got really fat as part of the process that I am dealing with I know there's a lot of comments like seems really dumb that your professional Therapist told you not to work out anymore. She obviously doesn't know anything You guys don't know what I'm going through and what's going on through my mental thing if we're talking about troubleshooting the squat Let's just hypothetically say there's a hundred variables that could go wrong in this squat And once you know a lot about the squat You can attack those once you've worked without individual client and their individual issues We don't know their past knee problems their past, you know, body mechanics, etc. etc. How they move what's wrong. What's tight? What's not now think think of a human psyche and how many things over the 31 years on this planet have built me to be me So for me it's taking a step back from the gym taking a step back from my nutrition and trying to be so meticulous And putting so much pressure on myself was what I needed. So just to clarify that a little bit because there's a lot of comments a Lot of really supportive comments. I do appreciate that because it's not always fun to get ridiculed when I'm so vulnerable, but a Lot of comments saying you just don't know you don't know until one you're you know Gone through the school of psychology and two until you've dealt with the individual because we're so Different on what we need and how we need to be fixed. So it took a step back from all that But we're in it. We're in it. So appreciate you stick around new video every Monday and New podcasts every Wednesday and we'll be live on Twitch Monday through Thursday. Appreciate you