Nutrition Made Simple – GO!

The topic of food, diets, supplements is a never ending discussion in the gym. I am beyond floored by the fact that the majority of us simply don’t understand how to eat for a healthy body/mind. Before we get crazy with all the nutrient timing and secret hacks out there we must first create an environment of consistency with 1 ingredient – real nutrient dense foods. Here is some direction – I call it nutrition made simple, dive in.

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  1. Educate yourself on what 1 ingredient – real nutrient dense foods are. For the sake of simplicity, here is a shopping list from the WHOLE 30 group.
  2. Understand you need to eat enough “fuel” each day to perform. A good starting point is to make sure you’re getting around 15xBW in Calories. After a few weeks you can adjust up or down accordingly. *Remember, lack of fuel can be a disaster to your hormones and performance/cognitive abilities.
  3. Build balanced meals. Nothing fancy here – just make sure each meal contains a
    -Protein Source
    -Fat Source
    -Vegetable and or/fruit source
    *Little secret here. Want to lose more fat? Opt for more colorful veggies in place of starches/fruits. *You can also use the shopping list to pick a variety of options for each spot in your meal.

Now go cook, enjoy the taste of real food, and be consistent. Oh and watch your energy levels and body change for the better.

One more thing – Supplements…. Ummm.. Ask after the following are in order.

-Sleeping 6-8 hours each night
-Eating the above for an extended period of time.. Not 2 weeks but at least 2 months.
-Daily activity for at least 20-30min
-Staying Hydrated.. Drink your WATER!

healthy-as-fuck

Be a caring human to your body and get after it!

Questions? Contact me below.

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Q&A – Sweet Tooth Cures

The question I received was this “how do you deal with cravings for sweets?”. This got me thinking about what I actually do, and what I recommend – Yes they are two different things. Reason being is I am super hard on myself at times and I turn cravings back around on myself. For example, I may tell myself “am I really going to let this damn cookie occupy my mind? HELL NO!” So when others ask me this I have to remember not everyone handles things the way I do and sweet cravings can really be painful. In those times I have 5 things I like to tell them in hopes at least one of them may actually help.

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Green Strength Training Week For Your Viewing Pleasure

Building a solid base is key in BJJ as I am learning more and more about each day. However the base in strength and conditioning is equally the same as far as importance. Strength is a skill, a mastery of tension – movement, and should be expressed whenever – wherever with aesthetically pleasing form. Here is my last weeks training and keep this in mind…

-was I sore? Yes, but my movement was on point so it was muscular soreness in the correct area.

-did I foam roll? Rarely, I believe its a nice placebo effect but the real warm up comes from joint mobility.

-did I use #herbalife 24 series? Ummm NO. My body is something I respect so I put real food and nutrients in it.

-were my workouts exhausting and leaving me feeling like I was in the finals of the crossfit games? Never, I managed fatigue. That is a skill in itself just like strength.

-was this my only exercise? No, I trained BJJ 3 days, and most every day did at least 100 extra swings, handstands, pull ups crawling, cross crawls, etc. I “grease the groove” throughout the day.

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Day 1 – Sunday

1- Deadlift 415lb 12×1 (60sec rest)

2- Green Strength Special Deadlift 415lbs 3×1

3- Heavy Kettlebell Single Arm Rows 5×3-5/arm w/ 106lb & 150lb

4- 10 Rounds of

-5 Handstand Push Ups from deficit

-5 150lb KB Swings

-5 18lb Tactical Pull Ups

5- 10×10 Power Swing 53lbs

 

Day 2 – Monday

1- Squat Safety Squat Bar 6×2 275lbs

2- Bench Press Close Grip 6×2 225lbs

3- SSB Squat 3×8 215lbs

4- Close Grip Bench 3×8 185lbs

5- 10×10 Power Swings 70lbs

 

Day 3 – Tuesday

1- Deadlift 425 10×1 (60sec rest)

2- Green Strength Special Deadlift 3×1 425lbs

3- Barbell Rows 225lbs 5×3

4- Military Press 175 3×3

5- 8 Rounds of

-5 HSPU

-5 26lb Pull Ups

-5 150lb KB Swing

-5 80lb Ball Shoulders

 

Day 4 – Wednesday

1- Squat Safety Squat Bar 6×6 275lbs

2- Bench Press Close Grip 6×6 225lbs

3- Safety Squat Bar Pause squats 10x various reps (1-3). When did singles paused for close to 10sec, 6 for doubles, 4 for tripes

4- 4 Rounds of

-25 BW Squats

-10 Janda Sit Ups

-25 Ring Push Ups

 

Day 5 – Thursday

1- Deadlift 435 10×1 (60sec rest)

2- Single Arm Deadlift 10×1/hand 203lb Bell

3- 8 Rounds of

-5 HSPU

-5 18lb Chin Ups

-5 80lb Med Ball Shoulders

-5 Beast Swings

 

Day 6 – Friday

1- Safety Squat Bar Squat 6×2 275lbs

2- Close Grip Bench 6×2 225lbs

3- DBL Kettlebell Front Squat 4×8 70lbs

4- DBL Kettlebell Press 4×8 62lbs

5- TGU 5/side 53lbs

6- 50 Rope Pull Ups

7- 1hr Walk through downtown OKC and H&8th.

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Well there you have it, a week in the training life of me. As a bonus I am going to list my two go-to meals.

1- Steak and Eggs

-10oz Grassfed Steak (fattier the better)

-8 Eggs (Whole)

-Peppers and Mushrooms mixed in eggs

-Cook it all in grassed butter

YUM!

2- Green Strength Stir Fry 

-1lb REAL CHICKEN BREAST

-3-4 stalks of broccoli mixed with peppers, mushrooms, sprouts (anything veggie), cooked in grassed butter

-2 cup of white rice or cilantro and lime rice from whole foods.

-1 large avocado

-Pico de Gallo

-Stir Fry it all up with the butter an mix it all together in a LARGE bowl.

There ya go!

Got Any Questions? Let me know!

Not a recipe – But helpful information..

Here you can find and interesting article about the 11 most destructive nutrition lies ever told. 

Basically let me break this down to you from picture art to make it elementary level.

Below you have a picture of our highly educated nutrition dude (remember who funds his education and all the economic control simply controlling what he learns).

long nose monkey

Nose is so long its easy to see he is full of shiz… However, he keeps preaching to the audience. Yet this audience doesn’t seem to buy into his economic run bullshit and is so mad it looks like their heads are going to explode.

red face monkey

Its time to stop standing on a silent platform – Fight the war, F*** the norm!

mic monkey