Latest / SOTA Personal Training Podcast / Whole Foods vs. IIFYM: Which Diet Is Better for Body Composition? (Ep. 20)

Transcript

Whole Foods vs. IIFYM: Which Diet Is Better for Body Composition? (Ep. 20) · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:05
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:10
  I am Coach Sean and I'm flying solo in this one because my
• 0:14
  regular Co host, Coach Phil has to take care of his family this
• 0:19
  afternoon. So what a guy.
• 0:21
  He decided he had to be with his wife and kids rather than do the
• 0:23
  podcast. So you got just me today.
• 0:26
  But the good news is this is a topic that I at least like to
• 0:30
  think I have a lot of authority to talk about.
• 0:32
  I'm going to be talking about Whole Foods diet.
• 0:35
  So whole natural foods diet versus IIFYM if it fits your
• 0:42
  macros. OK, so if you're like, what the
• 0:43
  heck is this other? What is all this noise?
• 0:45
  If you if you don't know what those terms mean, I'm going to
• 0:47
  define it in just a second here. OK, So what I'm going to do in
• 0:50
  this episode is I'm going to 1st kind of define these two
• 0:54
  different terms or concept concepts, Whole Foods versus if
• 0:58
  it fits your macros, then I'm going to go through kind of the,
• 1:00
  the pros and cons of each, right?
• 1:03
  And then I'm going to talk about kind of my own experience in my
• 1:07
  own fitness journey and my own dieting, and then also the
• 1:10
  clients that I've worked with, OK.
• 1:12
  And I'm going to focus mainly of unlike from a body composition
• 1:17
  standpoint here, because sometimes when we talk about
• 1:19
  fitness, there's a difference in advice that relates to health,
• 1:24
  just overall general health versus body composition,
• 1:28
  meaning, you know, like what what is your body fat
• 1:30
  percentage? How much muscle do you have?
• 1:31
  Etcetera. Now, obviously they're kind of
• 1:33
  correlated, OK? In general, for most people, we
• 1:35
  want to maintain a fairly low body fat percentage and a decent
• 1:38
  amount of muscle mass, right? But for this episode in
• 1:40
  particular, I'm going to be debating it a little bit more
• 1:43
  from just like a body composition perspective, OK?
• 1:46
  So to define these terms like, you know, Whole Foods diet
• 1:51
  versus if it fits your macros, what is if it fits your macros?
• 1:55
  So this is the thing that became popular.
• 1:57
  I don't know how long ago. I mean, sometime on the
• 2:00
  Internet, probably 10 years or so ago, everybody started
• 2:02
  talking about it. And, you know, all the fitness
• 2:04
  influencers are saying this and whatever.
• 2:06
  And it had been a thing before, but I think it got popularized a
• 2:09
  lot by social media, OK. And essentially all it says is
• 2:14
  if you hit your macros, your macro nutrient targets, meaning
• 2:18
  you eat the right proteins, fats, and carbs, and therefore
• 2:21
  the right amount of total calories for your goals, you're
• 2:24
  good. It doesn't matter.
• 2:26
  Like it doesn't matter what kind of foods it is.
• 2:27
  It could be cheeseburgers and Twinkies and whatever, but as
• 2:30
  long as you hit those macro numbers, you are good and you're
• 2:33
  going to get the body you want. OK, Now at face value that that
• 2:39
  to a certain extent is true, but it's a little bit more
• 2:41
  complicated than that, OK. Now the whole natural foods diet
• 2:44
  just basically says, well, forget about tracking your
• 2:48
  macros, OK? Forget about exactly how many
• 2:50
  calories you're eating. Forget about, you know, just
• 2:52
  don't worry about these numbers and everything.
• 2:54
  Just eat whole natural foods, minimally processed foods, OK.
• 2:59
  And I've really kind of gone back and forth in my own fitness
• 3:03
  journey and my journey as a coach and trainer with these
• 3:06
  because there are pros and cons of both.
• 3:09
  And I've seen both work for myself and for clients depending
• 3:14
  on the situation. OK, So like let's go through
• 3:16
  some of the pros and cons here, OK, Like pros of a whole natural
• 3:20
  foods diet. Like let's say that what you're
• 3:22
  trying to do, as I kind of stated before, is you're trying
• 3:24
  to optimize your body composition, OK?
• 3:26
  So you're trying to, you know, build and maintain a healthy
• 3:28
  amount of muscle mass and maintain a relatively low body
• 3:31
  fat percentage and, and honestly, like just, you know,
• 3:35
  to give it to you straight, like what do 80 plus percent of
• 3:37
  adults want? We want to burn a little body
• 3:39
  fat, right? We we want to tone up, we want
• 3:41
  to get a little bit more, you know, some of the AB muscle
• 3:44
  showing. We want to have a little more
• 3:45
  definition around the body. Most people want to burn a
• 3:48
  little bit of body fat. OK.
• 3:49
  And with a whole natural foods diet, the, I would say, you
• 3:55
  know, from a short term perspective, the the bad thing
• 4:00
  about going the whole natural foods route and not tracking any
• 4:03
  macro nutrients or calories is that you're just kind of
• 4:06
  guessing a little bit in terms of what your diet is going to do
• 4:11
  for your body composition. OK, so the the quickest, most
• 4:15
  guaranteed way to see results, you know, if you want to say,
• 4:19
  OK, I'm going to maintain my muscle mass and burn somebody
• 4:21
  fat and I need it ASAP, The quickest way to do it is by
• 4:25
  tracking your macros, figuring out how many calories you eat,
• 4:29
  what your maintenance calories are to maintain your body weight
• 4:32
  and then you put yourself into a slight calorie deficit with
• 4:35
  enough protein combined with strength training to maintain
• 4:38
  your muscle mass. Simple done easy right?
• 4:41
  Easier said than done. OK.
• 4:43
  The problem with the whole natural foods route, even though
• 4:45
  it's very healthy, is that it doesn't really guarantee a
• 4:48
  result from a numbers perspective because your body
• 4:51
  weight and your body composition, especially in the
• 4:54
  short term, is basically just about those numbers.
• 4:56
  It's calories in versus calories out and kind of the composition
• 5:00
  of those calories, you know, how much comes from protein, carbs
• 5:02
  and fats, which we could get into, but I'm going to stay away
• 5:05
  from that now in terms of the percentages of protein, carbs
• 5:08
  and fats. OK, now the big pro with the
• 5:12
  whole natural foods diet, you know from a short, medium and
• 5:16
  long term perspective, is that it's really good for your
• 5:17
  health. OK?
• 5:18
  It's really, really good to eat as many whole natural foods as
• 5:20
  you can. It's great.
• 5:21
  Be very, very healthy doing that.
• 5:23
  OK, another con, even though I shouldn't call this a con, is
• 5:27
  that it is really freaking hard in the good old US of A to eat a
• 5:32
  whole natural foods diet. Like you can walk through a
• 5:36
  grocery store right now. Like seriously, like I am in, I
• 5:40
  am sitting here at soda personal training in the western suburbs
• 5:44
  of Minneapolis in a relatively affluent part of town and I can
• 5:47
  walk into like 4 grocery stores that market themselves as like
• 5:52
  whole. I mean, one of them would be
• 5:53
  called Whole Foods. OK.
• 5:54
  And you got London Byerly's, you got all these places that look
• 5:56
  like they're super nice and whatever and it's oh beautiful
• 5:59
  and kind of green colored. It looks healthy.
• 6:01
  It looks like a dark leafy green vegetable in there, you know,
• 6:04
  and 80 plus percent of the things that you find in any one
• 6:07
  of those grocery stores is a highly processed food that's
• 6:11
  really not that good for you. OK, Like the the the places that
• 6:14
  you're getting the whole natural foods from is on the periphery.
• 6:16
  OK, The fruits, the vegetables, you know, most of the meats,
• 6:20
  eggs, dairy, things like that. You can find some things in the
• 6:23
  middle, but everything you find in the middle aisles is just
• 6:25
  mostly junk, OK? I mean, go out to a restaurant,
• 6:27
  don't even get me started. Go to fast food.
• 6:29
  It gets worse. Go to your friend's house and
• 6:31
  your friend was really lazy and didn't cook anything from
• 6:33
  scratch, even though it was a big birthday party.
• 6:35
  Like they bought everything at Whole Foods, spending a whole
• 6:38
  lot of money on it, even though none of the foods are whole that
• 6:40
  they bought in the middle aisles of Whole Foods.
• 6:41
  OK, and rent. OK, but it's really hard in the
• 6:45
  USA to eat a whole natural foods diet.
• 6:48
  I'm putting that as a con because it's just hard to do.
• 6:52
  Like it's, it's just hard to do. It's great if you can do it.
• 6:55
  It's great for your health if you can do it, but it's hard to
• 6:57
  do. And also, maybe I'm just going
• 7:00
  to confuse people by saying this, another one of the pros of
• 7:05
  the Whole Foods diet would be that it actually, it
• 7:10
  legitimately is hard to overeat on whole natural foods, which is
• 7:15
  definitely a pro from a, a body composition standpoint.
• 7:18
  And I think I'll try to come back to this a little bit at the
• 7:20
  end when I talk about my own personal experience.
• 7:22
  So, but anyway, the whole natural foods diet, if you can
• 7:24
  pull it off, requires a lot of cooking at home and diligent
• 7:27
  shopping at, you know, grocery stores.
• 7:29
  If you can pull it off, great for your health overall.
• 7:32
  And you'll be like one in the one out of, you know, one out of
• 7:35
  every 100 people in this country eat whole natural foods on a
• 7:37
  regular basis. OK, Or have pretty much all of
• 7:40
  their diet be all natural foods. OK, And I'm not knocking
• 7:43
  anybody. It's just the society we live
• 7:45
  in. It's really freaking hard.
• 7:46
  OK, Now if it fits your macros, OK, the big pro of if it fits
• 7:52
  your macros is it freaking works, at least in the short
• 7:57
  term. OK, Like let's say for example,
• 8:01
  you got a wedding later this summer, right?
• 8:03
  And you're like, OK, right now I weigh 180 lbs and I got to get
• 8:10
  down to 160 lbs. Like absolutely freaking got to
• 8:14
  do it. No, like no ifs, ands, or buts.
• 8:17
  I have got to do it. I got to lose 20 lbs and I will
• 8:20
  do anything I have to do to do it.
• 8:22
  OK, You need to track your macros.
• 8:25
  You need to track your macros. Otherwise we have no guarantee
• 8:28
  that the weight's going to start coming off that quickly.
• 8:30
  And you know, 20 lbs within say, like 3 months is kind of almost
• 8:34
  like the upper limit of what I would say can be done in a
• 8:36
  healthy way and maintaining muscle mass.
• 8:38
  But the point is like, then we figure out, OK, let's say right
• 8:40
  now you're eating 2000 calories to maintain your body weight.
• 8:44
  And then we say, all right, we have to cut that.
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  We have to cut that to 1500 calories a day with enough
• 8:50
  protein ideally to maintain your muscle.
• 8:51
  We've got to cut you to 1500 calories a day.
• 8:54
  And when I say 1500 calories a day, I mean 1500 calories every
• 8:59
  day. I repeat that again for a few
• 9:03
  1500 calories every day. I know it really sucks, OK?
• 9:07
  Like, I'm not just talking about like Monday through Friday, OK?
• 9:09
  I'm talking about like Saturday and Sunday too.
• 9:12
  And yes, the alcohol counts in your calories.
• 9:15
  Yes, I know it's really, really hard, OK.
• 9:17
  And yes, brunch can't just be deleted.
• 9:19
  Like when you go to brunch on Saturday and Sunday, then you do
• 9:22
  bottomless mimosas and whatever kind of pancakes they have.
• 9:24
  Like, it counts. It counts.
• 9:26
  There's not like a free pass, OK?
• 9:28
  But anyway, the point is, is if it fits your macros, it works in
• 9:34
  the short term, OK? Meaning if you say, hey, I eat
• 9:37
  2000 calories a day to maintain my body weight, I'm gonna eat
• 9:40
  1500 calories. And I don't care what it comes
• 9:42
  from. I'm gonna eat 1500 calories
• 9:44
  every day for the next three months.
• 9:47
  I just gotta kind of suck. You're gonna be kind of hungry,
• 9:50
  but you're gonna lose weight. You're gonna do it, OK?
• 9:53
  It's gonna happen physiologically, mathematically.
• 9:55
  It's going to happen thermodynamics.
• 9:57
  That's what all the meathead personal trainers like to say on
• 9:59
  the Internet. The laws of thermodynamics are
• 10:02
  undefeated. Like, it will work if you're in
• 10:05
  a relatively sustainable calorie deficit for that long, OK,
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  You're gonna burn, you know, mostly body fat and maybe lose
• 10:12
  some muscle if you don't strength train and don't need
• 10:13
  protein. But like, you're gonna lose
• 10:15
  weight doing that, OK, regardless of what the foods are
• 10:18
  now, would it be better if you got it from, you know, chicken
• 10:20
  and broccoli and rice as opposed to, like, you know, OK, 1500
• 10:24
  calories of chicken, broccoli and rice is better than 1500
• 10:27
  calories of McDonald's and Doctor Pepper, you know, But
• 10:31
  from a body composition standpoint, in the short term,
• 10:34
  it would have mostly the same effect.
• 10:37
  Like for purposes of this discussion, your body weight
• 10:39
  would be affected the same way regardless of whether or not
• 10:44
  it's the healthiest foods in the world or it's the McDonald's and
• 10:46
  the Doctor Pepper and the Mr. PIB and all that stuff.
• 10:48
  If the calories are equal, your body weight and the macros, I
• 10:51
  should say, are equal, your body weight's going to be the same.
• 10:54
  Now, you're not going to be able to slam that many Doctor Peppers
• 10:56
  and Mr. Pibbs and get to 1500 calories with 120 grams of
• 10:59
  protein. But what I'm saying is
• 11:00
  theoretically, hypothetically, if you did that, if you were
• 11:02
  just eating McDonald's all day and it was 1500 calories with
• 11:06
  120 grams of protein, 120 grams of protein, and it was 1500
• 11:09
  grams of protein, and it's with the same macros as if you're
• 11:11
  eating chicken and broccoli and rice, body composition would be
• 11:14
  about the same in the two cases. OK, So the pro of if it fits
• 11:17
  your macros is it works. It works particularly in the
• 11:20
  short term. OK, now the cons is it's really
• 11:24
  not that good for your health if you choose to do the if it fits
• 11:26
  your macros route and eat a McDonald's everyday, OK.
• 11:29
  And good luck with that by the way, because McDonald's is gonna
• 11:31
  make you crave more because they're hyper palatable, you
• 11:35
  know, like hyper processed foods that make you crave more of it.
• 11:39
  OK, so your cravings are gonna spike up.
• 11:41
  You're not gonna be able to control yourself, OK?
• 11:42
  It's not gonna be that good for your health overall, OK?
• 11:45
  Your food's gonna lack nutrients, etcetera, right?
• 11:48
  And it's also really freaking hard counting macros.
• 11:50
  Like, in addition to the fact that it sucks, like, you don't
• 11:53
  want to be that guy or that gal that has to go to some family
• 11:56
  gathering and like, count how many of like the meatballs went
• 12:00
  into the pasta that grandma made or something like that.
• 12:02
  And say, like, is that noodle 6 inches or 8 inches long?
• 12:05
  I need to put it in my My Fitness Pal app.
• 12:07
  This is not working. Grandma, how did you do this?
• 12:09
  And grandma's like, what's my friend's pal?
• 12:11
  Anyway, you get my point. You don't want to be that
• 12:14
  person. OK, so life sucks on the one
• 12:17
  hand when you're trying to count calories diligently every day,
• 12:21
  and this is the unfortunate part about it as well, is that even
• 12:24
  the people that have the most like hardcore goals, OK, and I
• 12:29
  put myself in this category, you might have like the most
• 12:30
  hardcore fitness goal ever. You're like, I am 180 lbs right
• 12:35
  now at 35% body fat and hell or high water in October, I'm gonna
• 12:42
  be 160 lbs and 26% body fat. It's gonna happen, OK?
• 12:47
  And you're put you put your whole life into it.
• 12:49
  Like you're willing to do anything.
• 12:51
  You will quit your job. You will.
• 12:53
  No, I'm just kidding. But like, you're serious about
• 12:55
  the goal, OK? Even the people that are the
• 12:58
  most serious about that goal will not be diligent every day
• 13:03
  to the point where they track everything, OK?
• 13:06
  I have never met anyone, anyone who can actually track
• 13:10
  everything for an extended period of time of weeks and
• 13:14
  weeks and months. Never, never, ever, ever, ever,
• 13:17
  OK? I have never.
• 13:18
  And there are people on the Internet that will claim to have
• 13:20
  done it, but they're lying, OK? Because believe me, I have
• 13:24
  tried, OK? And for those of you who know me
• 13:25
  from the gym here, like I have like levels of discipline that
• 13:30
  are so disciplined that they're bad for me.
• 13:32
  Like, it EPS up my life in other ways, OK, Yet I can't pull it
• 13:36
  off OK, You can't track every little thing that you eat
• 13:39
  perfectly for numerous reasons for a long period of time.
• 13:42
  So it works, but it's also a real pain in the ass and is
• 13:47
  almost unrealistic if you plan to have any sort of social life
• 13:50
  whatsoever. OK, so there's that right?
• 13:55
  Now, you ask yourself, all right, well, if both of those
• 14:00
  options kind of suck and don't necessarily get me to my result,
• 14:04
  what do I do? OK, don't thinking, thinking,
• 14:11
  thinking don't really have a great answer for that.
• 14:13
  I mean, guys, fitness is hard. You know, it's not that easy,
• 14:16
  right? Like if it was easy, everybody
• 14:18
  would be walking around, you know, men with a bunch of muscle
• 14:20
  mass and 8% body fat and gals with a bunch of muscle mass and
• 14:24
  18% body fat. If it was really that easy, then
• 14:26
  everybody would have it. I wish I could tell you there
• 14:28
  was an easy answer. Now if you want to optimize your
• 14:33
  health and body composition, and like I said, they're they're
• 14:35
  very much core related in general.
• 14:37
  OK, I distinguish between the two, But for the most part,
• 14:40
  having a healthier body composition is going to be
• 14:42
  healthier for most people. So you should just focus on your
• 14:44
  body composition anyway. OK, In terms of getting the best
• 14:49
  body composition you can get over the long term, this is
• 14:53
  where Phil was here. He would probably have us do
• 14:55
  like a shameless plug where we say come in and do strength
• 14:57
  training. It's sort of personal training.
• 14:59
  It's great and it's fun. And then like clients will be
• 15:02
  like, it's not really actually that fun.
• 15:04
  I don't know. It's like kind of hard and I
• 15:06
  don't like working out anyway. But do strength training, do
• 15:09
  strength training probably 2-3 times a week.
• 15:12
  If you're a real psycho like me and you wanted to work out like
• 15:14
  5-6 times a week, you can split it up in different body parts.
• 15:17
  But like most people doing like a, you know, a full body
• 15:19
  workout, you know, 2-3 times a week, anywhere between 30 to 60
• 15:23
  minutes is great. OK, Build some strength, build
• 15:26
  some muscle. That muscle's gonna help you.
• 15:27
  OK. In terms of diet, you should
• 15:30
  probably do a combination of both of these things in order to
• 15:36
  hit your goals. OK.
• 15:38
  I mean honestly, like this is the perfect solution is just do
• 15:42
  both. Say to hell with everything
• 15:44
  else, say to hell with your social life.
• 15:46
  Like if you want to have the best body possible, just forget
• 15:49
  about your friends, your family, your kids, all your other
• 15:51
  commitments. Just do what you got to do.
• 15:53
  Go to work every day and then eat perfectly all natural foods,
• 15:55
  track all the macros and calories and go to bed at 9:00
• 15:58
  PM every night and wake up at 6:00 AM every day.
• 16:00
  And do that seven days a week for 15 years with no days off
• 16:04
  from that. And I guarantee you your body
• 16:06
  will be slightly more better than it is now.
• 16:10
  OK, I'm sorry if I'm acting like an A hole in this episode a
• 16:13
  little bit. It's 'cause I don't have Phil
• 16:14
  here to rein me in, OK? But so, OK yeah, in a perfect
• 16:21
  world, you could do some of both.
• 16:22
  You could eat a bunch of whole natural foods and track your
• 16:25
  macros and your calories. That'd be like the perfect
• 16:27
  solution, all right? And once again, like the number
• 16:28
  of people that are capable of that is like approximately 0,
• 16:31
  OK. You should, however, strive to
• 16:34
  do a mix of both in my opinion, OK.
• 16:38
  And So what I would recommend like in my experience with with
• 16:42
  working with clients, I'm gonna talk about my own personal
• 16:44
  experience here in a minute. But like my experience working
• 16:46
  with clients says that it really depends on a lot of factors
• 16:50
  related to your personality and just your lifestyle and how
• 16:54
  serious you are about like a short term body composition
• 16:57
  goal. But you know, I find that most
• 17:02
  people, especially people who are not, you know, fitness
• 17:05
  fanatics, which 90 some percent of the people that we work with
• 17:07
  here at Soda are not fitness fanatics.
• 17:09
  You know, that's why you pay for a session because you know, you
• 17:13
  wouldn't work out if you didn't come in here with with one of
• 17:16
  our coaches, right? 90 some percent of people here
• 17:20
  are not fitness fanatics. OK.
• 17:22
  And with that in mind, most people just simply do not want
• 17:27
  to have to live a lifestyle where you sit there and track
• 17:29
  your food all the time. It's one thing to have to come
• 17:31
  into a gym for 30 minutes or 60 minutes two or three times a
• 17:34
  week. You don't like doing that.
• 17:35
  You certainly don't want to sit there and weigh your food all
• 17:38
  day every day, right? I mean, if someone like me who
• 17:41
  has like lived, breed, slept fitness for the last five years,
• 17:46
  can't track my macros all the time, you ain't going to be able
• 17:49
  to do it either, right? And so I almost never met
• 17:53
  anybody client or you know, just anybody in my personal life that
• 17:56
  actually can can track for that long.
• 17:59
  With that being said, it is a good tool.
• 18:02
  It's a good tool to get an awareness and see where you're
• 18:06
  at because here's what happens the first time that you download
• 18:09
  the MyFitnessPal app or the macros first app or whatever,
• 18:12
  you're going to like be thinking to yourself, you know, like,
• 18:14
  well, no, I mean, I eat a lot of protein.
• 18:16
  This coach Sean guy is telling me that I should eat more
• 18:18
  protein, but he sees wrong. He doesn't get it.
• 18:20
  Like I eat, I eat a lot of protein.
• 18:21
  I eat like eggs for breakfast sometimes and then like I have
• 18:24
  like a chicken sandwich and then like my wife made me like a
• 18:26
  steak on front. Now I eat protein.
• 18:28
  This guy doesn't know what he's talking about.
• 18:30
  Like, the thing about it is, is most of the time when we tell
• 18:33
  you what macronutrient targets to hit, I'm going to tell you
• 18:37
  for most female clients, I'm going to tell you to eat
• 18:38
  probably more than 100 grams of protein per day, depending on
• 18:41
  your exact, you know, height and everything.
• 18:43
  And for most male clients, I'm going to tell you to eat
• 18:45
  probably 150 grams of protein or more per day.
• 18:47
  OK? That doesn't happen on accident.
• 18:50
  And that's not that easy because hypothetical Steve or Bruce or
• 18:54
  whatever your name, you know, that I was just talking about
• 18:56
  who says I ate a lot of protein. Like when you say you eat that
• 19:00
  protein, it's like, OK, how many eggs did you have for breakfast?
• 19:02
  Two eggs and then some toast. OK, so we got 6 grams of protein
• 19:06
  for each egg. And then the toast probably
• 19:07
  hasn't additional like 4G. We had 16 grams of protein.
• 19:10
  Then for lunch, you maybe had a chicken sandwich on the day that
• 19:12
  you got enough time to eat lunch at the office, right?
• 19:14
  And the chicken sandwich, you know, since they short you a
• 19:17
  little bit at whatever line you bought it from, instead of like,
• 19:19
  you know, 6 ounces of chicken, they put like 4 oz.
• 19:22
  So it's like 20 grams of protein.
• 19:24
  Add some bread, maybe there's a sloppy American cheese on there.
• 19:26
  You got like 27 grams of protein for your lunch.
• 19:28
  OK, 43g, even if you get lucky and you guys have steak for
• 19:34
  dinner that night, you probably eat 8 ounces of the steak, which
• 19:36
  is going to be like 40 grams of protein.
• 19:37
  You're at 83, OK, And I know that the rest of your dinner did
• 19:41
  not include 67 grams of protein to get you up to 150, OK?
• 19:46
  And that's like on a decent day for most people.
• 19:49
  What I'm saying here is when we talk about the amount of protein
• 19:53
  to optimize your body composition, to build and
• 19:57
  maintain a healthy amount of muscle mass, it's way more than
• 20:01
  you think you need and it's way more than you're eating right
• 20:04
  now, even if you eat a lot of it.
• 20:06
  OK. And once again, just like the
• 20:09
  calorie deficit, to maintain low body fat, the eating protein
• 20:13
  thing has to be seven days a week, seven days a week. 52
• 20:19
  weeks out of the year yes, the birthday weeks, yes, the weeks
• 20:23
  that you go out on Lake Minnetonka and like hang out
• 20:25
  there on the weekend and get wasted for three straight days,
• 20:28
  yes, 4th of July OK, I'm over exaggerating, right?
• 20:32
  But but like, I, I mean, I'm being like a like an A hole when
• 20:35
  I talk about it, but like that, that is the reality.
• 20:38
  It does need to be seven days a week for you to optimize body
• 20:40
  composition. OK, so anyway, back to what
• 20:43
  happens when you log into that macros first app or that my
• 20:46
  fitness pal app for the first time?
• 20:47
  You're like, huh, well, I ate 98 grams of protein that day, but
• 20:51
  then I only had 52 the next day. And then I got 113 that day
• 20:56
  because we had burgers out at the thing and Sean's telling me
• 20:59
  to get 150 every day. What?
• 21:04
  And OK, now this is where things like, well, I'm not going to get
• 21:08
  into the weeds on like, what should your protein sources be?
• 21:10
  You know, you could add in protein shakes.
• 21:12
  You could add in Greek yogurt, You could add in cottage cheese,
• 21:14
  even though you probably don't like the taste of any of that
• 21:15
  stuff. But like, you know, the point is
• 21:18
  most people are under eating protein and over consuming
• 21:21
  calories that I'll just call the junk calories because while
• 21:25
  proteins are excuse me, while carbs and fats are both good
• 21:28
  things, you know, when they come from healthy sources and you
• 21:31
  need some of them in order to optimize your body composition.
• 21:34
  Most people are eating a lot of the junky carbs and the fats,
• 21:37
  right. So what you're going to realize
• 21:39
  when you start logging things into an app like MyFitnessPal or
• 21:42
  Macros first is that whoa, I need way more of X thing,
• 21:48
  probably protein, and way less of X thing, probably saturated
• 21:52
  fat or carbs that come from the Donuts you get at the gas
• 21:55
  station. OK?
• 21:56
  So you're going, it's going to build that awareness.
• 21:59
  And then with that awareness, you're going to say, OK, these
• 22:04
  are the adjustments I need to make.
• 22:06
  And you don't necessarily need to track forever, but you need
• 22:09
  to make a few adjustments. And I recommend that you guys
• 22:11
  prioritize protein early in the day, OK?
• 22:14
  Because if you're going into dinner and you're sitting on 12
• 22:16
  grams of protein, you're not going to get your 120 or 150 or
• 22:20
  60 gram target no matter how hard you try.
• 22:22
  So start your day with some protein, OK?
• 22:25
  Now, in terms of eating whole natural foods, I mean, it's
• 22:29
  hard, I'm not going to lie like it's, it's, it's really hard.
• 22:32
  Do the best you can to prioritize it.
• 22:34
  Just start looking at labels and if the ingredients, if it
• 22:38
  includes ingredients that you can't pronounce or you don't
• 22:40
  know what it is, try to avoid it.
• 22:42
  Look for a better option. Like I said, it's very hard.
• 22:45
  The deck is stacked against you because we live in a country
• 22:47
  where most of the food is highly processed.
• 22:49
  OK, But do your best with it. So some combination of these
• 22:53
  things will work well for most people, OK.
• 22:57
  And my experience with the clients that have the most
• 22:59
  success with this are those who are doing a little bit of both.
• 23:02
  Yes, they've done some tracking to get kind of a baseline and
• 23:05
  figure out where they're at and figure out what adjustments they
• 23:07
  need to make. And then they do their best to
• 23:09
  prioritize whole natural foods. OK, Now in my own personal
• 23:15
  experience, which we probably shouldn't even include in this
• 23:18
  because I'm a little bit of a fitness psycho who doesn't
• 23:20
  really relate to the average person when it comes to diet and
• 23:22
  I sold my taste buds to the devil years and years ago.
• 23:25
  But it may be worth talking about because people might
• 23:27
  simply ask, well, like, what do you eat child?
• 23:28
  I'm like, how? How does this work in your
• 23:30
  experience? OK so for me personally, I found
• 23:37
  the best success in gaining muscle, which I built about 15
• 23:43
  to 20 lbs of muscle from age 30 to 35.
• 23:47
  I found the most success with that when I was tracking fairly
• 23:51
  regularly, OK and eating astronomical amounts of protein.
• 23:56
  I'm not gonna lie about it, but you know, keep in mind I'm a
• 23:59
  taller than average individual and have a little bit of a
• 24:01
  naturally high metabolism, OK? And you know, every time I've,
• 24:09
  you know, needed to every time I've been truly trying to make a
• 24:12
  change. Let's say I have like a three to
• 24:13
  six month goal of, OK, I want to put on 5 lbs of muscle.
• 24:16
  Or maybe, you know, all right, I bulked up 10 or 12 lbs, but I
• 24:19
  gained a little extra body fat. Now I'm going to go into a
• 24:21
  cutting phase. Like every time I've had to do
• 24:24
  that, I have tracked pretty diligently for a period of
• 24:27
  several months and it works right.
• 24:31
  With that being said, I've also started to find because I've
• 24:36
  been eating like real hardcore, like almost like a freaking
• 24:39
  psychopath over the last six months in terms of like not
• 24:42
  allowing any processed foods into my diet or at least what I
• 24:46
  consider processed foods. And I've even eliminated protein
• 24:49
  shakes and protein bars because obviously those are considered
• 24:51
  processed foods. OK, now over the last, I guess
• 24:56
  it's been like 8 months now, I haven't really had any Whole
• 24:58
  Foods in my diet or excuse me, any Whole Foods, any processed
• 25:02
  foods in my diet. And honestly like before I go
• 25:05
  any further with this, everybody listening right now, I don't
• 25:08
  recommend that you do this. Like I don't recommend it.
• 25:11
  OK, life is better probably if you live by, you know what Phil
• 25:14
  likes to call the 8020 rule, OK, Like you're your life quality is
• 25:18
  going to be better, OK, Because you're going to say, you know
• 25:20
  what, I'm here at the restaurant with friends.
• 25:22
  Let's have a burger. Let's have, you know, a glass of
• 25:24
  wine or something like that. It's fine.
• 25:25
  Your quality of life is going to be better.
• 25:27
  OK? So don't stress yourself out.
• 25:29
  I'm trying to go like I'm doing and having 100% whole natural
• 25:33
  foods or as as many, you know, like essentially I'm not even
• 25:37
  allowing any what I consider artificial ingredients into my
• 25:40
  foods right now. And they've been pretty diligent
• 25:42
  about that over the last eight months.
• 25:43
  There's been a few times where I've eaten at restaurants where
• 25:45
  I'm like, well, I don't know exactly what they put in that,
• 25:47
  but I'm picking like the healthiest option.
• 25:49
  I was telling a client in here the other day, this is real
• 25:51
  talk. Like there was, I was doing one
• 25:52
  of my small groups and you know, Coach Blake, this is my dig at
• 25:55
  Coach Blake for this episode. He asked one of those questions
• 25:58
  a day and of course, as usual, it's like a food related
• 26:00
  question. Like why are you asking so many
• 26:01
  questions about junk food? Coach Blake?
• 26:03
  We're trying to promote health here.
• 26:05
  But anyway, he's like, build your perfect burger.
• 26:08
  This is the question of the day, OK, right.
• 26:09
  And I'm like, OK, here we go again, Coach Blake, promoting
• 26:12
  not so healthy foods, right? And so everybody was talking
• 26:14
  about their perfect burger. And I'm like, you guys know
• 26:16
  something. This is going to sound sad, but
• 26:18
  I don't remember the last time I had a burger.
• 26:22
  I don't remember the last time I had a burger, and I don't
• 26:23
  remember the last time I had a pizza.
• 26:24
  Both have probably been about a year ago or more.
• 26:28
  OK, And I don't plan to start again anytime soon.
• 26:30
  OK, now I know you're like, well, that sucks, Sean.
• 26:32
  Life would probably suck that way.
• 26:33
  And yes, you're kind of right. OK, my point with all this is,
• 26:41
  yeah, I've been like when I go to restaurants nowadays, I've
• 26:43
  been literally ordering what I consider to be like the
• 26:45
  healthiest thing on the menu, even if it's like the salmon and
• 26:47
  it costs like triple the price that it should because it's
• 26:49
  salmon. Like my point is I have been
• 26:51
  going like over the top healthy. OK?
• 26:55
  I've also, the reason I share this is because my body fat
• 26:58
  percentage right now is really, really low.
• 27:02
  And I've kind of determined that it is virtually impossible to
• 27:07
  gain body fat on a diet that does not include artificial
• 27:11
  foods virtually. I like it's really, really hard.
• 27:14
  And I say this because IA lot of times like I slam three
• 27:20
  ingredients that are very high calorie and wouldn't be
• 27:24
  considered good for body composition.
• 27:25
  What do I mean by that? I eat a ton of peanut butter,
• 27:30
  honey and olive oil. But the peanut butter that I
• 27:33
  have is from a brand called It's Crazy Richard.
• 27:35
  It's 100% peanuts. So peanuts is the only
• 27:37
  ingredient. Honey is obviously a single
• 27:39
  ingredient food, and so is olive oil.
• 27:40
  OK. Those three things are like, not
• 27:42
  recommended at all for anyone who's trying to optimize body
• 27:46
  composition, OK. They're, you know, they're high
• 27:48
  fat and sugar, not that much protein.
• 27:50
  People say peanut butter is good for you with protein.
• 27:51
  No, it's not. It's not very much protein, OK.
• 27:53
  But I eat a ton of those foods to, you know, just fill myself
• 27:59
  up, you know, sometimes with my dinner and stuff like that, like
• 28:02
  peanut butter and honey, like on bread, you know, sourdough, like
• 28:05
  low ingredients, sourdough bread for dessert and olive oil on a
• 28:09
  whole bunch of random stuff. OK, Like those three ingredients
• 28:12
  are not good for most people for body composition.
• 28:14
  And I eat a ton of them, OK. But because of the fact that I'm
• 28:19
  on this whole natural foods diet, you know, it's a multi
• 28:22
  factorial thing. But like my body fat percentage
• 28:24
  is, is lower than it's ever been right now.
• 28:27
  And I almost, it seems almost impossible for me to gain body
• 28:30
  fat on a whole natural foods diet.
• 28:33
  It just if you eat all whole natural foods, it's really hard.
• 28:38
  And I know some of you out there will say, you know, I've tried,
• 28:41
  I've tried if OK, I'll, I'll, I'll make you this deal.
• 28:43
  If there is any client listening to this that says, Sean, I have
• 28:46
  tried to eat all whole natural foods and I'm still gaining body
• 28:49
  fat or I can't burn body fat. I challenge you.
• 28:53
  I, I, I, I'm not trying to say it to be like an, A hole, but I
• 28:56
  want you to come in and talk to me about it.
• 28:58
  Because if you're really, really doing it, like First off, I said
• 29:00
  it's almost impossible to do. It's very hard to do in this
• 29:02
  country to eat purely what I consider whole natural foods
• 29:06
  that don't have any artificial ingredients.
• 29:09
  If that's you and you're still somehow gaining body fat on a
• 29:13
  regular basis, then let's talk like it's really, really hard.
• 29:19
  It's really hard to do because I try to eat like tons when I eat
• 29:23
  from my whole natural foods. And you just, it's hard to gain
• 29:26
  weight. Now, the caveat to that is that
• 29:29
  I, you know, have a pretty high metabolism.
• 29:31
  And I also working as a trainer, I'm on my feet all day long, you
• 29:34
  know? So it's.
• 29:35
  Yeah. So I burn more calories than
• 29:37
  most people do, but I still challenge anybody out there
• 29:40
  who's like, I, I don't know. I just, I keep gaining weight.
• 29:42
  I challenge you. It's going to be very hard, but
• 29:45
  I challenge you to eat all whole natural foods and to eliminate
• 29:49
  artificial ingredients from your diet, OK?
• 29:51
  And you know, if you want more details, I can talk to you about
• 29:54
  what exactly that means, like what I consider artificial
• 29:56
  ingredients. But the point is try to
• 30:00
  eliminate all, all artificial ingredients from your diet, OK?
• 30:04
  Try it. It's like those $0.50
• 30:06
  commercials. Vitamin water, try it or
• 30:08
  something like that. Whole natural foods, try it.
• 30:10
  OK, I think I'm going to end that on this.
• 30:14
  So I hope that clears things up a little bit as it relates to,
• 30:17
  you know, what is the whole natural foods diet versus if it
• 30:20
  fits your macros. I hope you learned something in
• 30:23
  this. OK.
• 30:24
  And yeah, once again, whatever you're doing, just keep trying
• 30:28
  to get a little better at it every day, whether it's more
• 30:30
  whole natural foods, whether it's a diet, the tired protein,
• 30:34
  whether it's lifting some heavier weights, you know, give
• 30:36
  us a shout out when you're in here.
• 30:38
  I thank you guys very much for listening and yeah, I think
• 30:42
  that's all for today. So we'll talk again soon.
• 30:44
  See you guys in the gym soon, OK?
• 30:46
  Love you all. Peace.