Remote Programming
ACCOUNTABILITY
Sunday April 26th - 265.4 - Week 1
Sunday May 3rd -262.4 - Week 2 Δ -3.2lbs
Sunday May 10th -Weighed 259 on 5/9 - Big meal brought to 264 5/10 so Δ +2*
Nutrition // Corbin
First of all, thank you for allowing me to be a greater part of your journey.
When we first started, you mentioned you were at 263lbs. With extremely simple, conversational tips you were able to drop 10lbs, while gaining what i’d assume is a significant amount of muscle.
Now, amongst quarantine and these interesting times, we’re back up to 263lbs again.
Worry not, let’s get to work to get you down to our goal of 220!
Goal
An average of 1-2lbs per week, until we reach 220lbs.
Every 12 weeks or so, refuel to allow our body to compensate for the stress associated with losing weight each week.
Weigh once per week (Sunday) in the morning - Do your best to weigh in the same clothes (if any), around the same time.
Accountability + Action Steps
Weigh once per week on Sunday in the morning - Do your best to weigh in the same clothes (if any), around the same time.
Progress picture sent every Sunday (No shirt).
Food log for Monday-Friday, April 27th through May 1st
Key Phrases List on April 27th
Struggles
Social eating with work, sales + family
Read below about key phrases and make sure you plan ahead for future events you know you’ll be splurging
Alcohol
Let’s begin working our way towards drinking only on the weekends, and limiting alcohol consumption to no more than two drinks in the same night
Cleaning the plate
Challenge yourself to leave a small percentage out. Micro dose your way from 1% left, to 2%, up until you’ve desensitized yourself from the money, and the waste component of leftover food. If it doesn’t serve you, it’s not worth it.
Tools
MyFitnessPal is a fantastic, free resource for logging food and counting macronutrients + calories. It’s super user friendly and allows others (coaches) to look at what you’ve logged as well from their own account to check in with you
Renaissance Periodization is very popular for paid, meal plan templates designed around your level of activity. They are incredibly well known for their simple approach, but they are focused around athletes. They also have a cookbook I purchased years ago and I’m happy to send the pdf to you if you’d like it! (Just text me)
Working Against Gravity is a great resource if you’re interested in one-on-one coaching. This is usually pricey, but for those needing a high degree of accountability and ease it may be worth the money for you.
Macronutrients
Fat
Red meat, beef, nuts, nut butter, oils, avocado, egg yolks,
9 calories per gram
Recommended 5-10g per meal~
Key: Remember that is twice as calorically dense as protein and carbs. This is usually leaving you less full with more calories so be mindful of it.
Protein
Chicken, pork, beef, turkey, fish, eggs (white + yolk)
RED MEAT contains fat! Don’t forget about the balance
4.5 calories per gram
Recommended 18-25g per meal~ or 1g per lb of lean body mass (for you, probably around 150-170g)
Key: Eat enough to allow your body to recover from physical stress (workouts)
Carbs
Vegetables are better than fruits are better than grains are better than starch are better than refined sugars.
FAVORABLE: Vegetables (broccoli, asparagus, cauliflower, onions, peppers, green beans, sweet potatoes, potatoes), Fruits (any kind)
LIMITED: Starches (pasta), and Grains (rice and bread)
UNFAVORABLE: Sugar, anything processed (in a box), any dessert or candy
4.5 calories per gram
Recommended 30-45g per meal~Carbs primarily before and after your workouts
Key: Isolate your carbs around workouts to fuel your performance and your recovery. Carbs are crucial in creating protein, as well as preserving it, but too much will be turned into fat.
Dairy
Contains fat, carbs, and protein. Dairy is not inherently bad for you as a generalization, but it is extremely calorie dense and is primarily used for making up for insufficient calories.
Key: For losing weight, the general recommendation is to avoid it all together when appropriate
Alcohol
Interpreted quite literally a “poison” to you body and takes precedence in terms of digestion. This ultimately hinders your basal metabolism and stops you from burning more calories throughout your day.
7 Calories per gram
Muscle + Strength Benefits
Dietary protein stimulates the cellular processes that instigate muscle growth. Taking in adequate protein in a timely manner throughout the day maximizes the muscle-building response.
Enhanced recovery after exercise, which allows you to train harder at future sessions, ultimately driving more muscle growth and performance benefits over time.
Fat-Loss Benefits
Protein digests slowly, which helps you to feel full sooner, and ultimately eat less.
Protein stimulates the release of specific hormones that signal the brain to make you less hungry, which can help you stick to your fat loss plan more easily.
By saving more muscle tissue as you lose weight, a high protein diet maintains metabolic rate (which typically decreases during a diet), further increasing calories burned per day.
By maintaining more muscle mass while dieting, you burn more calories and look better.
Summary: A high-protein diet helps suppress appetite, save hard-earned muscle and increase the number of calories burned—this is a winning combination for fat-loss.
Breakfast: It’s strongly recommended that you eat within 45 minutes of waking. The longer you wait, the longer your body spends in a catabolic state, meaning it’s breaking down muscle for energy. This is not ideal, regardless of your goal. If you do not feel hungry upon waking, try eating something small, simple, and readily available to kick start that metabolism.
Leptin + Ghrelin relationship
Are both hormones that regulate how your body interprets hunger.
If you’re not feeling that “I’m hungry” gurgling in your stomach at least once a day o day you should think about fasting until you feel it again, and then resume like normal afterward.
This is useful after a huge meal the night before or for some event where you obviously overeat. Use this as a signal of your body returning back to it’s baseline before you begin your normal eating routine again. Even if it means fasting for 12-16 hours.
Recovery
Your body is an adapting machine. Stress comes in many shapes and sizes and is plenty. Any amount of progress can be stymied by lack of recovery. If you’re not sleeping well, not drinking enough water, all you’re doing is prolonging your progress.
Sleep 7-9 hours each night
Water.- 1oz per kg (about 120-130oz)
Peeing - Put pink Himalayan salt in your water to balance electrolytes if you’re peeing a lot
Sun - Get 15min/day or as close to it as possible!
Supplements
I’m incredibly minimalist on supplements. I don’t particularly enjoy drinking protein shakes or paying gobs of money for minimal returns on exercise. Not many are cost effective but there are a wide variety of options in improving strength, and supporting performance if you’re interested.
Key Phrases
Often times the first step in nutrition is to looks at meals and change the compositon. My style as of late has leaned away from that and towards lifestyle. I’ve seen significantly more progress from looking at what choices you make and why, as opposed to solely what you’re putting in your mouth and why.
Hunter’s:
Sleep is my priority
I wanted my focus to be on recovery, this is where it starts
Vegetables are my cardio
My metabolism at rest burned more calories than any cardio I could ever do.
Am I hungry or am I thirsty?
Hunger is one of the first signs of possible dehydration
Is my body telling me I need to eat?
I learned to listen to my body. If I wasn’t hungry I didn’t eat
Am I eating enough to sustain my muscle?
Under eating effects muscle first, I want to be strong!
If I do x, am I going to enjoy it?
I had a routine. I didn’t enjoy eating donuts just because it was Friday. I just got used to it.
Do I know what I need to do tomorrow to be successful?
I prepared. I went grocery shopping, I had food, I knew if I had to travel, I’d be ready.
What events are coming up in the future?
Do I have any social events? Holidays? Friends gatherings? I sacrificed to enjoy what mattered.
If I had to submit a progress picture tomorrow morning will I be happy?
I struggle at night. I always feel better and sleep better if I didn’t overeat. This motivated me.