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A Guide to Eating Properly
I’ve been asked a lot lately how I ate to get into the best shape of my life. It took 14 years, trying every diet out there, and honestly, the past few months has been the easiest plan I’ve ever followed, because I based it all on how I felt. My goal was to FEEL GOOD!
You don’t need to suffer; you just need to make small adjustments over time to find the routine that feels best for you. Obviously, I coupled this with supplements that made it easier to follow my plan and achieve my goals, but here are the nutrition basics of what I truly believe in… all in one place.
Also, to make clear, I am not a nutritionist or health coach and have no intention to be. This is just my real trial and error experience with some of the toughest genetics (body type and health challenges) I’ve seen in comparison to the thousands of people I’ve worked with.
Eating properly is a journey that involves understanding your body's needs, experimenting with different foods, and creating a sustainable routine. Here's a step-by-step guide to help you get started:
1. Frequency of Meals: Eat 5-6 Times Per Day
- Eating smaller, more frequent meals can help regulate blood sugar levels and manage hunger.
- This approach can boost metabolism and aid in better digestion.
2. Timing: Eat Approximately Every 3 Hours
Regular intervals help maintain energy levels and prevent overeating.
This habit can also support muscle growth and fat loss by providing a constant supply of nutrients.
3. Choose Whole Foods
- Focus on unprocessed foods like meat, fish, eggs, vegetables, fruits, Greek yogurt, nuts, and whole grains.
- Whole foods are more nutrient-dense and less likely to contain added sugars and unhealthy fats.
4. Learn Your Macros
- Learn what macronutrients are in each food: protein, carbs, and fats.
- Find a ratio that feels good to you. For example, Advanced Supps owner, Trevor Nolan Bower, feels his best when eating approximately 30-35% protein, 40% carbs, and 20-25% fats.
5. Find Your Maintenance Level of Calories
- Use an online calorie calculator to estimate your maintenance level – the amount of calories where you neither gain nor lose weight.
- Adjust the calories based on your personal experience and how you feel.
6. Use the Scale Sparingly & Strategically
- Weigh yourself once per week, first thing in the morning the same day every week. Your weight staying the same means you're maintaining and you've found your maintenance level of calories.
- Be sure your last meal the previous day is always about the same size and time to keep your weight the following day most informative.
7. Personalize Your Food Choices
- Learn what foods work best for your body and lifestyle.
- Consider ease of preparation and personal taste preferences to make your diet sustainable.
8. Lifestyle Assessment
- Evaluate how much your current lifestyle aligns with your dietary goals.
- Be prepared to make necessary changes, like scheduling time for meal prep or modifying social eating habits.
9. Adjust Volume of Food Based on Goals
- If you want to build muscle, aim for a 500 calorie surplus to gain 1lb of weight per week. Any faster will cause you to gain unnecessary fat.
- If you want to lose fat, aim for a 500 calorie deficit to lose 1lb of weight per week. Any faster will cause your metabolism to slow down and cause you to lose muscle.
10. Don't Forget Your Water
- Always have water on you and try to drink it frequently throughout the day. A 1-2 liter water container can be very helpful.
- Target about 1 gallon of water per day and adjust this based on how you feel.
11. Be Patient and Persistent
- Remember, finding the right diet for you is a gradual process.
- Make small, incremental changes and observe how your body responds.
12. Seek Support
- Don’t hesitate to ask for help. Reach out to nutrition experts or support groups for guidance.
- Trevor Nolan Bower and the Advanced Supps team can be great resources for personalized advice.
- Listen to Your Body: Pay attention to how different foods make you feel.
- Flexibility: It's okay to have treats occasionally. Balance is key.
- Stay Informed: Keep learning about nutrition and adapting your diet.