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Nutrition (in summary)


Nutrition (in summary)

TL;DR version:

  1. No matter who you are: Eat lots of protein.
    Shoot for at least your lean body mass (pounds) in grams each day.
    More will not hurt you. Less will.
  2. Animal protein > any other kind of protein.
    Organic/grass-fed meat tastes better and is better for you.
  3. The only valid reason to be a vegan is if you care about animals more than you care about your own health.
    While there’s technically nothing wrong with that, I don’t recommend it.
  4. To reiterate, we are designed to eat LOTS of animals.
    It is the only way the human body functions optimally.
  5. Avoid gluten, legumes, and soy as much as you can.
    Whether or not they’re actually poisonous is debatable, but they are not healthy by any measure.

So simple, so incredibly critical to long-term success, and yet so amazingly easy for people to fuck it up.

Pretty much everyone wants the same end goal–lean, muscular, healthy-looking, and just sexy in general.
However, people’s starting points come from one of two directions on the spectrum of sexy;
either they’re too big and wish to shrink, or they’re too small and wish to grow.
There are a few common themes regardless of whether you’re a shrinker or a grower (wow, that sounds bad).

  • Adequate protein is of the utmost importance.
    A good baseline for protein grams is lean-bodyweight-in-pounds.
    If you’re trying to lose weight you might need slightly more to preserve muscle.
    If you don’t get enough protein, you will stop making progress.
    That’s the way it is. Deal with it. We’ll help you take baby steps if need be.
  • Quality of food is paramount.
    Animal protein has a far higher nutritional value than non-animal protein.
    Organic meat tastes better, comes from better-treated animals, and has way
    less weird crap in it than the factory-farmed stuff.
    Spend the extra couple bucks if you can.
    As far as produce, go organic if you eat the skin; otherwise the regular stuff is fine.
    The nutritional breakdown is identical, but you aren’t putting nearly as much pesticide
    and other unsavory chemicals into your body.
  • If you’re a vegan for your health: You are wrong, very, very wrong,
    and I have never in my life encountered an exception to this rule.
    You’re an animal with pointy teeth. You’re supposed to eat other animals.
    If you’re a vegan because you want to save the animals, here’s some different advice:
    Save yourself instead.
    Animals are gonna die anyway, so we may as well benefit from being at the top of the food chain.
    However, for your conscience and your health, go organic since those animals are better-treated
    and healthier in life and in death.
    If you’re extreme enough to be an animal rights activist, chances are you’re a nutcase so I can’t help you;
    just do the rest of us a favor and stop killing animals to “save” them.
  • Gluten, legumes, and soy are in no way, shape, or form healthy.
    From a botanical perspective they have self-defense mechanisms that specifically
    target the digestive tracts of animals that eat them, interfering with nutrient uptake
    (protein, essential minerals) and irritating the gut lining in the process.
    Plus, soy is a potent endocrine disruptor–it fucks with your hormones,
    though apparently fermentation cancels much of this out.
  • If you don’t have Celiac disease, test out how your body responds to bread and flour.
    If it makes you sluggish/bloated/gassy, that’s your digestive system telling you it’s unhappy.

Now with that out of the way, let’s get down to specifics.
I am an advocate of “Paleo-ish” eating, for the simple reason that it works as a solid starting point for any nutritional recommendation.

To lean out: Eat lots of meat and vegetables, some nuts and berries, and minimal starch, sugar, dairy, and fruit.
Limit nuts to the bare minimum to stave off hunger pangs; I don’t want you getting hangry.
That’s not good for anyone.
Fruit is good for pre- and post-workout, and sweet potatoes/yams are good as a carbohydrate source.
Eat them at breakfast and/or post-workout.
You do need carbs to optimally recover from workouts, but don’t eat more than you need.
Make sure you hit your protein quota, drink plenty of water, and consume just enough
calories from other foods to keep the hangry away.
Aim for 12 calories per pound of bodyweight (+/- 5%).
If you want to lean out at the same weight, eat the same foods but
eat 16 calories per pound of bodyweight (+/- 5%).

To get big: Eat lots of meat and vegetables, milk (if tolerated), rice (if tolerated) and/or potatoes, nuts, fruit and berries, and minimal sugar.
Notice there’s more carbohydrate in this recommendation; this is because body responds to carbs with a few key things:

  • it takes in additional calories, which your body needs to fuel the repair process
  • stimulates appetite, allowing even more calories to be consumed
  • stores glycogen, enabling maximum repair of muscle tissue and replenishing of muscles’ fuel
    for subsequent workouts.

Drink lots of water–you should never feel even slightly thirsty–and eat until discomfort, all the time.
Your target is 20 calories per pound of bodyweight (+/- 5%).

If you follow the appropriate protocol to the letter, you should feel great all the time–
after an initial adjustment period of 2-4 weeks, during which you just might hate the entire world–
and you should also make continuous progress provided you stick to the protocol.

Let me repeat that for emphasis, since your success depends on it.

STICK TO THE PROTOCOL. If you don’t, your progress will falter and you will literally have nobody else to blame but yourself.


…one more time.


Here are some resources to help:

Robb Wolf’s blog

Whole9 blog

Everyday Paleo


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