2827: The 90-Day Nutrition Strategy That Actually Works

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When it comes to fitness, the exercise part is actually the easy part. It's the diet. That's the hardest part, which is why MindPump is now offering coaching. Nutrition calls with a MindPump coach. We're going to start doing that now.

We're going to talk a little about it. I would argue even more than just that. It's the behavioral psychology that comes along with the Nutrition. That's what it's like. There's layers to it.

There's layers to this. Which is it's not as simple as like, hey, here's the math equation. Or here go follow this thing.

Which is, I mean, admittedly when I was a young trainer and we first started,

that's what we did. You get a client. You get a lesson. Yeah, someone would set some, go to my book and I would break down their weight and then estimate their activity level. And then, you know, they're high all the things.

And it's just like, okay, and how many times we're working out in their goal. And it's like, okay, here's your macro breakdown. And then go from there and go like, what foods do you like? You know, like, okay, then here's your meals.

“And this would they look like, you know, remember the meal plans that we just put out?”

I do. I do remember the day we were generic. They were ridiculous. I mean, diet's really hard. We're going to have salt team craps.

You're going to have two almonds. You can't have a full thing all the time. Yeah. Yeah. Have a tablespoon of peanut butter.

Yeah.

You know, here's the thing, like, uh, there's a lot of confusion around exercise and fitness.

Uh, there's more confusion around diet. No. There's so much confusion. Yeah. Around what works, what doesn't work is it, you know, eating.

This much protein is an animal. Is it vegan? Is it, you know, keto? Is it paleo? It's almost harmful.

It's all this. Like, what are the good, what's bad? It's gluten bad? Like, what's the deal? The fusion.

And so diet and surround nutrition is so important. And, you know, historically, we've never really offered, uh, you know, coaching or guidance on nutrition. Uh, we just didn't. And recently, over the last year and a half, we've, uh, moved in this direction.

And we now have, uh, how many coaches do we have? We have 22. We have 22 coaches that work for my input now. And they're hand picked. And they're really good.

And they, they follow our philosophy and understanding. And a lot of what they do is they help people with nutrition.

Like, okay, you can buy a workout program from us and they're great. Uh, but can we offer something to where you get on a call with a real coach? Mm-hmm. And you spend some time with them. And you leave with a good starting point.

Like a good starting point understanding and strategy that could take you for the next, uh, you know, three months or 12 weeks? Yeah. And it requires a pretty long conversation to get all those details out and be able to actually construct a legit, uh, focused plan for for somebody.

“And I think that's why we haven't really just slapped on some generic advice on a lot of our”

non-programs because it's individual. It requires a conversation. Well, that's, I mean, the workout program can be very direct and straightforward for most people. I mean, even that has some modifications, but to individualize it a little bit.

It's always individual, but diet is very, in fact, diet you can have two people, same weight,

same body fat person, same amount of movement throughout throughout the week, same goals. Yeah. And they're diets are completely different. And the strategy at which you approach their diet could look very different. And a lot of that has to do with the behavioral psychology where they're currently starting from history.

Yeah, but body dysmorphia, relationship with food. Um, all this stuff plays even just the food you like. Yeah. Yeah. Some different matters.

Yeah. Of course a matter. Well, even that, like that was, uh, man, I remember, I remember, um, when I completely shifted from that of, from the trainer who would write meal plans to completely switching over to,

no, I want you to just tell me what you eat first.

And then I'll make modifications to that versus me saying, like, this is what's ideal. Because I realized how unsuccessful writing a meal plan was. Maybe it was, I thought it was successful at first because if you had somebody who had adhered to it, they could see results. So you had someone ridiculous enough to follow the half orange and two almond

type of funny macros split things that would spit out from the computer. Uh, you know, and they were, they were crazy discipline enough to actually do that stuff. Uh, they could get to maybe their results.

“And inevitably, always, just who's going to live that way forever?”

Like nobody's going to do that forever. Yeah. And who wants to live that way forever. And so quickly realize that I had to learn to build nutrition plans around somebody's current lifestyle and how they ate already and give them tools and, and, and, and layer those on,

not just like, hey, go fall the thing. It's like, here's the one thing we're going to do than this thing and that thing. And that's the one thing we're going to do. So it's like, you know, a lot of our coaches that train to work with people regularly. Like, though, somebody will work with them for a year or two years or six months or nine months.

But we wanted to do is have something kind of something like that. You know, like, like, you know, we're going to work with them for a year or two years or six months or nine months. But we wanted to do is have something kind of like, you know, maybe you're not going to work with someone for a while. But can you meet with someone once, get on the phone and they can construct a good starting point and scaffold.

A nice kind of plan for you that's individualized based off some of the stuff that we talked about. That you can follow for the next 12 weeks and have an idea of where to go.

“I mean, this is, this is really important for any goal, but like reverse dining is where things get people get really confused.”

Yeah, we talked about reverse dining with podcasts. Oh, I would say that's, you know, I would say if I had to put a number on it, that's 80% of our clientele. Yeah. I'd say 80% of our clientele have listened to the podcast long enough. Recognize that they are overtrained under Fed.

They've been in there in a plateau for a really long time. How do we construct this? Yes, so they know that they need to move that direction. But how do they specifically do it from where they're currently at, is where they tend to get lost. Yeah, because the strategy with the first dining is that it's built some muscle and boost from metabolism.

Set you up for some fat loss later on in an effective way.

And the question is always like, well, how, okay, fine, eat more.

How much more? When do I continue to change that? What should I expect? I don't want to gain a bunch of audio. Do I do this?

Yeah. That's right. And so some structure, man, it makes a big big difference. And so these are some of the things that the coach will go over with you when you meet with them. Obviously, they're going to go over your goal.

And this is very important. Obviously, for me to have a good idea of what direction we're going to go. I need to know what your fitness goal is. Are we looking at fat loss? Are we looking at strength gain?

We're looking at metabolism boost athletic performance. This is for longevity. Yeah, like what's the main goal? And that's kind of the starting point. And then you want to start to individualise based off of like biggest obstacles, which is different from person or person.

You'll hear somebody say something like, oh, bigest obstacle for me is time.

“I don't have a lot of time and very rushed or an obstacle might be.”

Boy, when I get home from work, this is when things go kind of crazy or I travel all the time. Or, you know, these are, these are, they're all quite individual. And so what our coaches are trained to do is look at your goal and your biggest obstacles. And then kind of start to figure out how to work around those things for you. Well, this is, I think, the part that I met by I think that you start to realize like, okay,

this is someone's behaviors and patterns and the things that they're most challenged with. If I just lay them out some plan that they have to completely reconstruct their lifestyle around that. It's almost an everly going to fail. So a good coach has the ability to go like, okay, what I'm hearing from this client is,

I'm never going to get them to not go out to eat at lunchtime.

Or rarely ever are they ever going to prep their meal ready for that. So I need to know what are some options in our area and figure out like, okay, let's figure out what it's into. And that salt helping them solve that so they have a go to option. Now, of course, ideally we're always going to recommend whole foods and that you make your meals.

“But as a good coach, you have to recognize or be prepared for that client that that is going to be really difficult to.”

And it doesn't mean you have to completely fall off the wagon or you failed. There's ways to work around that and so adjusting that. That would be an obstacle example. That's right. There's also, let's look and see what's already working. The width you're done, you know, maybe you do start out the day great with a good high protein breakfast. Later on is when things fall apart. Well, let's focus on why that's working.

And let's work around that or maybe you do a good job with avoiding certain foods.

You just have challenges and other directions.

So we're going to look at what's already working because that's also an important piece of information that we need to make this. So make you leave with the plan that's going to work for you. I'll give you an example of something you've probably heard me communicate on the podcast many times. This is why this is a tip that I communicate so often is in my experience. One of the things I've found is working for a lot of people or that people are pretty good at is preparing their dinner.

Yeah, like people tend to like if the one meal people. Yeah, if I could say there's some consistent positive theme in all challenges clients, right, getting to the results. Most of them be like, well, I do I make dinner. You know, we come home and we do that. And so a lot of one of the tips that you hear me communicate a lot is, hey, teaching that client to make

two dinners or double the size or four times the size. And then that now becomes the breakfast with a couple eggs cracked over.

It's like this huge unlock for people that have never thought of it like that.

And it's like, you've already, this is already a behavior you're doing well. You, you, you love me to enjoy making a dinner like you like the rice, sweet potatoes. Why, those are all like choices you love and you don't mind. We're already cooking and preparing onto a 30 consistently. Yeah, you're instead of being just one pound of ground beef, make two or three pounds of ground beef.

And instead of one two cups of rice, now you're making six cups of rice. And then now you've got this, this meal that can be ready for you in the morning time for you to eat. And you can crack two eggs over it, be ready to go in three minutes or that becomes lunch for the next day. And so that's an example of like what I have commonly seen as something that seems to be working for a lot of people is they tend to have a easier time making a good choice for dinner. And so I found ways to build that to help them be successful for breakfast.

That's a great point. That's actually often how I meal prep. Most a lot of my meal preping looks like a big dinner. Yep. And then the leftovers become two or three meals that I have the next day.

“And it's typically how that's what our, so this is what our people have asked this before.”

You know, I hear you talk about how you meal prep on Sundays, right? So Sundays are my grill days. And I grill a lot of meat. That typically only lasts us though till about Wednesday. Then Wednesday night Katrina and I or Katrina tends to make a huge meal in. That takes us for the next, you know, three to four days to get us there.

And so that's a strategy that has worked really well for us to be successful. Prepare me because obviously if I prepare on Sunday by Friday that food's not very good. I'm not a big fan of eating something that's five days old or what I like that. But it'll get me at least till Wednesday and then Wednesday. If we cook again a meal and then we just, and that's like that's why I love ground beef because you can make it in bulk and it's so easy.

That tends to be kind of a ground beef meal. Or we a lot of times we'll do tacos and I'll do taco salad and then I'll have that taco meat is what I had this morning. I don't know if you saw rice or something like that. Yeah, whether if you saw what, so what I did this today. Literally was last night Katrina and Max and I had had, they had tacos.

I had a taco big old taco salad. And then we had we made bulk of ground turkey and then when then what I did was through beans that are already cooked and from a can. Added it to that with some rice sprinkle some cheese over it and then this morning.

And so these are examples just some examples of not only how I've applied it to myself but how a trainer when you when you get on calls and you and you learn from the client like what are the things that they're doing really well.

Working it's like, okay, I can work with this.

I can work with this. So how you're doing this and it's like becomes huge unlocks for people and it's not asking them to do something so out of the ordinary for them. And then why that so important is the success rate of them being consistent. Yeah, which actually leads to this the set this other part that our coaches do a really good job of doing is they help. In this call they help people put together what it called anchor meals so these are like five or six kind of go to meals.

“Yes, and why is this important because here's the thing meal plans.”

There is a positive to meal plans. I don't like meal plans where I'm like this is what you're eating for the next 12 weeks every single day like that doesn't work. But the value with meal plans oftentimes for people was, oh, this is what 45 grams of protein a 30 grams of protein 50 grams of carbs and 20 grams of fat. Looks like like that. You know, if I'm working within these parameters, what does a meal look like for these parameters for me, right?

And so what they'll do in this call is they'll put together five or six anchor meals and these are meals that these are your go to meals. These are meals that you can go to and know that it's balanced it's going to fit within what my goals are. And I'm going to be able to work with these meals through the next 12 weeks, especially for people like me.

“It's so creative with food, like it's one of a few staple meals that will carry me.”

But I mean, then to that gives you like a good consistent framework, so then you can kind of vary off of that down the road. But to have those and know exactly like portioning wise works best for you to start off is great.

I don't know who coined anchor meals first, but I love that term.

Because this is this is what it looks like in my house is every month we have our big Costco grocery shopping list. And then we have our like kind of weekly where we get like vegetables and fruit small small ors. And in the big Costco run is when Katrina and I normally talk to each other and go like, hey, what do you want and we don't use the term anchor meals, but I love anchor meals. You know, what are the four or five major meals that we're going to make because she's going to go buy that in bulk.

And she goes to Costco. And so that sets us up for the entire month of like, okay, these are all the main rotations doesn't mean we don't have things outside of that.

“It's like if I have a good solid four to five go to meals and we like to rotate that's what's like this all this month we're eating these.”

And then the next month it might be a different four or five anchor meals, but that's the big Costco run that we do when we first start the month start the month off and then everything is kind of built around that. Boy, does it just makes it easy simplifies and these are meals that you'll eat that you like yes, sit within what your fitness goals are like here. This is some options like some ideas like these are my I have my anchor meals and they typically look like this there's ground beef and rice or ground beef and baked potato or try tip and rice or try tip and sweet potato.

I always have frozen broccoli so we'll make a big batch of frozen broccoli that I can mix in with all that.

Or it's also land shops and gluten-free pasta with pesto. There's like that's like four options that every month I'm going to have a decent amount of times they're delicious. I know what the macros and calories generally look like they work for what my goals are they're healthy the rest of my family eats them. Yeah, and so with what you're going to leave with and this could be this very individualized you guys so it's not going to be what I said because that's mine. But what your coach is going to help you do in this call is put together these anchor meals so that you have a plan because not having a plan with durations very difficult very difficult to navigate without a plan.

Otherwise in that case you're left to your own devices you're left to eating out and that's when things go haywire. Yeah, but when you have these kind of anchor setups these meals that are your go to makes a big difference with you being consistent. Yeah, with good eating. And now there are four. This is what we've identified ourselves as trainers and that our coaches have identified as the four kind of areas of stress or areas of challenge when it comes to nutrition. The first one is travel. Yeah, cool.

Travel makes things very difficult. So, okay, what do I do when I travel? Well, let's come up with some strategies and options for you when you travel. For example, you could double the size of protein, cut the source of carbohydrates down in half or only choose one source of carbohydrates. In other words, I might order a meal that is, you know, chicken, rice, and it comes with bread. Well, I'm going to only have the rice. I'm going to cut out one of the carbs sources and I'll double the chicken type of deal.

Other strategies are, alright, well, let's look at the areas you travel to and let's find research ahead time. Research and complex good options for you. That is going to fit within what your fitness goals are. Let's set you up for breakfast. This is a tough one. Sometimes travel for me at least when I travel the most difficult meal tends to be breakfast.

Well, I think this was the motivation behind the door-guide that we created not that long ago was so many of our coaches and trainers found that this was one of the challenges that clients are

flying traveling. We have a lot of clients that do business and have to fly a lot and so how do we help them with a tool like door dash to give them good options? And so that was the real motivation originally was to serve our clients and then we figured, oh, we may as well give away a free guide to our audience.

“And so that's how that happened. That happened because so many of our coaches, this is one of the number.”

And that's an easy way and they just needed something that they can lean on to. It's like, okay, I'm in this city now pull up door dash. What's around me. Okay, look at the guide. Okay, here's the process like that.

And again, this is individualized because this is a call. You're going to make with your coach. So they're going to work with you specifically.

Another one. This is probably the most common one is a short on time. What are some quick meals that I can put together in eat when I'm in a rush breakfast is a big one.

“What's a fast quick high protein or breakfast that works with my goals? What about lunchtime oftentimes I'm in meetings or oftentimes I'm, you know, I got 10 minutes to eat. What does that look like?”

What are good short on time options for me? So I don't go off the rails when I'm trying to eat in a way that you know, accomplishes my goals. This isn't helpful. Yeah, because I mean, that's usually where most people slip totally when they're like reaching. There's nothing there. You know, immediately all that's around you're like snack options and you process food. This is where it goes back to kind of what I was sharing with what how Katrina and I do it is I mean, she works a lot. I work a lot. We're busy. We have kid. Right. So we're on the we are on the go and we move a lot.

And so what is worked really well is that dedicating that Sunday afternoon or evening towards, you know, prepping for the first three days and then when's it get that way. It's like I'm only really carving off two days where I have to focus on that and then the rest of the time I can fill in the gaps and in cooking. Well, so this I'll just again, this is a personal one. So this is all individualized again. You're on a call with a coach for yourself, but just from in my examples. I have like a I have a 16 year old daughter. She plays sports.

The morning trying to get her to spend extra time to make breakfast is like good luck. And if you have teenagers, you know what that's like, but she's also really pretty focused on her fitness. She's pretty focused on being good or being able to perform at her sport. And so we've come up with a great option for her in the morning. What it looks like is those high protein yogurt. And so she'll have a couple of those throw some berries in there. And she's like, this is could be by this. I'm like, yeah.

Yeah, 35 grams of protein with some berries. You've just started your day off with a good breakfast rather than skipping breakfast or getting a pastry or something like that. So another one is stress eating. This is a big one.

“Like, what about strategies around stress eating? How do I identify when I'm in that place? What the types of foods on her reach for? Can I avoid eating with stress when I'm stressed or what are better options?”

You know, when I'm stressed out, I tend to like to eat sweets. Are there good options that I can put together that fit within my fitness goals that are kind of satisfy what I'm looking for? And again, the coach is going to individualize this around the things that you're challenged for. Some of that, too, is just a good coaching on the call, too, that you'll get from them is if a client expresses that they get poor sleep and know that sometimes just communicating them, the awareness around that, like,

and we've talked about this on the podcast before is like, hey, be prepared for the day that you know you get poor sleep. The cravings are going to be harder than before. And a lot of times me just communicating to my client and letting them know that that is something to be aware of helps them with that. When you know it's coming, like, oh, man, I got poor sleep today. Today is going to be that day where that thing that I have a hard time saying to kicks in. And so having stuff prepared or even again, just being aware of it and know it's like, okay, I can, I'm not going to do it today because I know that I want it so bad and tomorrow that'll pass and it won't be that bad.

That awareness and that coaching from somebody who hears that from a client who expresses that is huge. That's right. And then the last one, one more common ones again is what if I miss a meal, okay? I'm supposed to be reverse dieting. I'm supposed to eat 2, 200 calories. I just miss lunch. What do I do now? Do I just go in a huge meal? Do I plan it out later? Do I make up for tomorrow? Do I just chalk it up? Like, what does this look like for me? And so again, strategies around these challenges which are individualized, which again, the coach will be helping you with on this call.

And here's what you're going to leave with with this call. So it's a 45 minute call. It's with a real coach. It's not AI. It's a real mind pump coach that we again, we handpicked.

And after you leave that call, here's what you're left with. You have a calorie and macro structure with individualized advice for the next 90 days. That's what you're going to leave with. You're going to leave with a 90 day plan of how can I do this reverse diet, cut, bulk, athletic performance lunch.

But if you go to mind pumpnutrition.com, use the code April 50, it's 50% off. So things like $48 and 50 cents is what will cost you for this call with a mind pump coach.

“And again, you'll leave with the next 90 days planned out for you. Thank you for listening to mind pump.”

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