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5 Hacks to Make Meal Prep Easier · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:06
and fit and stay that way for a really long time.
0:09
I'm coach Sean here with coach Phil.
0:11
How we doing, Phil? I'm good.
0:12
Thank you, Sir. Very good.
0:14
Today we're gonna be talking about some fast and easy meal
0:17
prep hacks for you. OK, Phil, did we put a number on
0:20
it? Is it like 3 or 5 or?
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I've I'd say we got 3 to 5. 3:00 to 5:00.
0:26
Three to five Good. Ones.
0:27
Are we gonna title that three to five good ones.
0:29
That's good 3. To five, yeah.
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Phil's gonna be the presenter in this one.
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I'm gonna be more of like the tangent guy.
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OK, so Phil's gonna present his three to five different hacks
0:39
and I will just come in here with some some anecdotes as I
0:42
see fit. So take it away Phil, Give us
0:45
some meal prep packs. Well, let's set the stage right.
0:47
Why is eating healthy, nutritious food so freaking
0:51
hard? I think it's access to food.
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We're, we're around it all the time.
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It's hard. It's it's always at our
0:59
forefront. It's hard to prep food and take
1:04
time to do it. And so we always end up doing
1:07
things that are a little bit easier and often times easier is
1:10
not the best thing for our goals.
1:12
So what I want to accomplish with this, what we both do is to
1:15
give you guys some actionable tactical tools you can use, like
1:18
starting as soon as you finish this podcast that you can
1:22
implement to help you eat just according to your goals to help
1:25
better support that and give you more autonomy with your
1:29
nutrition. And I always have that, like
1:31
with so many clients, that's always the thing, especially as
1:35
you get a little bit later in the week, you start getting
1:37
tired. It's like, OK, I, I know I
1:39
didn't eat that well. And it's just 'cause I didn't
1:40
really prepare anything. I just kind of like grabbed what
1:42
was there, right? It's really hard if you don't
1:45
take time to like prepare somehow beforehand.
1:47
And there's different ways to prepare, but I'll let you go
1:49
ahead and go. Yeah, we eat out of convenience
1:52
and and emotion, I think more than we all tend to realize.
1:56
We don't tend to think we do a lot of we don't do a lot of
1:59
intuitive eating right. We don't usually ask ourselves
2:02
am I hungry or not evaluate that or even our fullness and
2:05
satiety. And so when we eat the right
2:09
amounts of protein, the right quantities, we stay hydrated, we
2:12
sleep better. Those things all affect our
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hunger hormones and help us do the right things without
2:18
thinking about it. But we're also busy.
2:20
It's really hard to do that. So yeah.
2:24
Now, are we framing this, maybe I missed it, but as as meal prep
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or more as like snack prep or both, you know, because it's a
2:33
big difference. Yes, no, you're right.
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I think this one we want to speak just to like meal prep
2:37
strategies and the reason I kind of want to set the stage is
2:40
because that's what it's designed to do is to help save
2:43
you time. A lot of people can't imagine
2:45
spending two to three hours once a week prepping.
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So you, you have lunches, prep for the week, snacks, you have
2:53
that stuff all done in advance. So some of that's a mentality
2:56
shift, right, is we need to, you're going to spend less time
3:00
overall cooking if you meal prep than if you, if you cook and
3:04
prep every meal. So sometimes it's just a matter
3:08
of what's what's more uncomfortable for you and then
3:11
then decide. But and you don't have to prep
3:14
80 meals like the the dude on Instagram who's got brown rice,
3:17
broccoli and dry cardboard chicken breast.
3:20
You can just prep meals in advance.
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That's the whole idea. Right, exactly.
3:24
And I want people to understand this as well because sometimes
3:26
clients ask me like how I meal prep.
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And I'm like, I actually don't meal prep in the sense that you
3:31
might be thinking like I don't, I don't spend all Sunday
3:34
afternoon like cooking a bunch of chicken or something and then
3:37
like dividing it up into a bunch of Tupperwares that I eat
3:39
throughout the week. You know, I do usually shop for
3:41
groceries on Sunday and I do usually have a pretty good idea
3:44
of like what my game plan is that I'm going to eat throughout
3:46
the week. But I don't, I don't sit there
3:48
and like prep every meal and then just throw it in the
3:50
microwave starting on Monday, you know, So there's different
3:53
ways you can do this, but. I think that deters a lot of
3:55
people is they think I got to do it that way or not at all.
3:58
And that's not, that's not true. Yeah, yeah.
4:00
And that I think leads to one of the big first takeaways and
4:03
things you can do right now is keep it simple.
4:06
Like don't you get decision fatigue when you try to
4:09
incorporate 8 things into one meal, Right.
4:12
So, and we put together these initial meal plans for for
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clients who start, then we'll put together A7 day meal plan
4:18
template. We don't want to fall out to a
4:20
tea necessarily, but it's, you know, breakfast, lunch, dinner,
4:23
snacks, that's what's required. And it's, you don't have to do 7
4:27
different breakfasts. You can do the same one until
4:29
they get bored of it and cycle through.
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But it's, it's like eggs, fruit, toast, like simple.
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You can do that with lunch, and you can do that with dinner,
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although that one's a little bit trickier 'cause you're usually
4:38
eating with other people. But you can keep it simple.
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That's gonna just reduce that decision fatigue, that time it
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spends it takes to come up with a meal that you find appetizing.
4:49
Yes, keep it simple as a huge one.
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Yes, it's like especially if you're just if you're on the
4:55
body recomposition trail and you just see like I've talked about
4:58
this 1000 times. I've done 1000 tangents about,
5:01
about a recomp, right? But if you're on, if you're on
5:04
the body recomp warpath and that's just all you're concerned
5:07
about in life, it's OK. How can I get a little more
5:08
muscle mass? How can I tone up, burn somebody
5:10
fat, get shredded? The best thing that you can do
5:13
is keep it simple. Find something that works to hit
5:16
your macro nutrient goals, hit your protein target, get the
5:19
right amount of calories for what you're looking for, whether
5:22
this is to bulk up, add a little muscle, or whether this is to
5:25
cut to burn somebody fat. It's all about simplicity, OK?
5:28
It's all about all right. So what kind of breakfast can I
5:31
eat that's going to get me, as an example, 40 grams of protein,
5:35
30 grams of carbs, 10 grams of fat.
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And it tastes decent enough for me to eat for 3/5 7:30 days in a
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row, right? Until you get sick of it and
5:44
then you can switch to something else.
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But it's all about simplicity, OK?
5:47
Because when we talk about like tracking nutrition, a lot of
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times, you know, people ask us, OK, well, I need to lose 10 lbs
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or whatever the weight may be. How do I do it?
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Unfortunately, which sucks because tracking calories sucks,
6:00
but like, it's inconvenient. But once you do it for a few
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days to a week, you get into a rhythm.
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You're like, oh, now I'm just plugging stuff in.
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This is really easy. It plugged this into My Fitness
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Pal or to macros first. I already did this.
6:11
This is already in there. Plug, plug, plug.
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Again, I know exactly how to eat 500 calories for breakfast with
6:16
the right amount of protein. Whatever, right?
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Very, very simple. So keep it simple and make it
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repetitive until you get bored with stuff.
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And when you get bored with something, then you just add a
6:25
little bit more salt to it and keep eating the same thing.
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Try different hot sauce or something exactly like it's, it
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is that simple. Like I'm about like chicken,
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like chicken, you know, steak, eggs, how can you mix it up?
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Seasoned eggs, sauces like whatever those are, those are
6:40
totally interchangeable and can totally change how it is
6:43
reflected on your palate to keep it interesting.
6:45
Speaking of the pallets, don't let me forget because I'll share
6:48
it like more at the end, but I have I have a like a really
6:52
important thing that I think I need to share with people just
6:54
about the pallet in general, but I'm going to save that one
6:57
you're. You're saving the tan.
6:58
Don't let me forget it. Yeah, I'm, I'm, I'm giving a
7:01
cliffhanger. I'm baiting or whatever the word
7:03
is. Oh, that's good.
7:04
We're 7 minutes in. I'm trying to make sure they
7:05
don't drop off. They're like math, 40 grams
7:07
protein. I get it.
7:09
OK, Sean, I know some of this is redundant, but that's it.
7:13
That's it. OK, so keep it simple.
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That starts even before you think about the idea of of meal
7:18
prepping. That's just in the grocery
7:19
store. So grab things that are quick,
7:21
eggs, you can make smoothies. Don't tell me you don't have 5
7:24
to 10 minutes to make breakfast. They're like, I'm too busy to
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eat breakfast. Grab a piece of fruit, maybe
7:29
some nuts and a protein shake. That's you still have time to do
7:32
that. So there you go, I've got
7:37
another piece, but I've got that as a tangent.
7:39
Let's go down on that later. So that's tactic #1.
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So we're holding 2. I just want to make sure.
7:45
So we're keeping 2 tangents right now.
7:46
We have 2 tangents on hold. OK, that's right.
7:48
All right, what's tactic #2? I'd say tactic #2 is 2.
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I'm going to put this it's tied to #1 which is keep it simple.
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But if you meal prep, those also need to be simple and it can be
8:03
reproducible like protein is the one that's hardest because it
8:07
does require cooking in most cases now now doesn't have to,
8:12
but you'll pay for it. So when we have you get a car,
8:16
you can pick two of these three. Cheap, fast, reliable, OK, you
8:20
can only pick two of those three.
8:22
There's not a car exist that has all three.
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All right, OK, go on. Now you have me interested, very
8:26
interested because, well, you know, I got, I've had some car
8:29
problems going on recently. The guys that Bam know about
8:31
very, very well. Anyway, go on.
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And then I have a few clients who work in like automotive
8:35
marketing, you know, and they're like, hey Sean, I heard you were
8:37
having some car problems. Let's talk about that.
8:39
You know what I mean? Like so anyway, everybody's
8:41
trying to sell me a frickin car right now and I don't
8:44
necessarily want a new one but. Here you need some new wheels.
8:47
Talk to me about this. So all right.
8:50
Hold on, there's a right error on this thing.
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Uh oh, we got OK, hold on though.
8:55
Should we keep going? It says right error.
8:56
We've had just to like, I'm going to let Phil, as I talk to
8:59
the audience, I'm going to let Phil look at this thing because
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we've had so many problems with the technology on this frickin
9:03
podcast, but I think we're still rolling right now.
9:06
Here's what I'm going to do, and that's OK.
9:07
I'm going to grab these help microphones.
9:10
Yeah, yeah. I'll tangent these people
9:11
because we're not cutting this, OK?
9:12
We're not cutting this out. I'll tangent these people while
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Phil is working on the microphone setup situation.
9:17
Anyway, so you know what I'll give?
9:19
I'll, I'll give my tangent right now that was about taste buds.
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OK, Palatability. OK, I was going to say this for
9:26
later, but about palatability, right?
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I really like, I really am a believer that the palatability,
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the, the way our taste buds work changes and adapts to what we
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eat. OK, I'll tell a story here.
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OK, this is going to be a super, super duper exciting story, and
9:45
it's about Greek yogurt. OK?
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We got all these frickin crazy stories going on in the world.
9:49
The government shut down, political gridlock for the last
9:52
30 days. Target just laid off like 1000
9:53
frickin workers or whatever. But the most important story you
9:56
can hear today is about Greek yogurt, OK?
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So Greek yogurt is obviously a very good snack option if you're
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looking to have a pretty high protein diet, blah blah blah,
10:06
right? And I've been a big Greek yogurt
10:09
consumer for quite some time now, right?
10:12
And we're going to get into the weeds here because this is
10:13
important for people to understand.
10:15
OK, so 2020, 223, even 2024, I would eat lots of Greek yogurts
10:20
and I would always get them with the the artificially flavored
10:24
ones that would just be like vanilla, right?
10:26
So Oykos is the brand, right? Or however you pronounce it,
10:28
right? So Oykos and it's the ones that
10:30
say 23 grams of protein per serving and it's vanilla
10:33
flavored, right? But it's not actual sugar, OK,
10:37
it's not actual sugar. It's like stevia or whatever the
10:39
heck, might even be monk fruit, whatever the artificial
10:41
sweetener is that make it taste like vanilla.
10:43
OK, so it's not even extra sugar calories, right?
10:46
It's like a 0 calorie sweetener, but it's vanilla flavored.
10:49
Oh, Phil's putting a thing on me.
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We're getting fancy now. OK, so it's the 0 calorie
10:56
sweetener that gives it the vanilla flavor.
10:58
OK. And I used to eat like a frickin
11:00
tub of that per day, right? Trying to build, you know, build
11:02
muscle, bulk up, whatever, right?
11:04
So, and I ate that for like a year straight, like a tub of it
11:07
every day at a couple different times throughout the day, you
11:10
know, like half the tub at 11 AM, half the tub at 3:00 PM,
11:12
whatever the heck, right? And I ate that so much.
11:15
And then late last year, like a year ago, I went on this.
11:20
It started when I went on this no junk November thing where I
11:23
cut out all artificial ingredients from my diet, right?
11:26
And then I started doing the plain Greek yogurts, which makes
11:30
most people just throw up in their mouth, you know, plain
11:34
Greek yogurt. OK, no flavor, not even an
11:36
artificial flavor, not even vanilla.
11:38
OK, not even nothing. Nothing.
11:39
Not even vanilla. Plain nothing, Bill, Nothing.
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Plain Greek yogurt. OK.
11:44
And as everybody here knows, the works here, the coaches, they
11:46
see me put these plain Greek yogurts into the fridge every
11:50
day. And they're like, is that all
11:51
you're going to eat? Right.
11:52
But I got hooked on plain Greek yogurt, OK?
11:56
And now I went back and I ate one of the vanilla flavored
12:00
ones, the ones that I had eaten every day for like the two years
12:03
before that. I tried it and I'm like Oh my
12:06
God, this thing tastes like candy.
12:08
Now cotton candy or something. It tastes like cotton candy
12:11
because I'm more used to the Whole Foods.
12:13
What a treat. Yeah, by the way, is it
12:16
Halloween tomorrow? Maybe for Halloween I'll have
12:18
some. I'll have some vanilla flavored
12:20
yogurt for my Halloween candy, Phil.
12:23
Give it out for the kids. Yogurt kids.
12:27
No, but literally we should be giving kids beef jerky, by the
12:30
way, instead of candy. But that's just my pitch.
12:32
OK, but that's the point of the story is that we're not even
12:37
talking about the highly like sugar full one.
12:39
We're talking about the one that has like 4 grams of sugar, which
12:42
is not very much and the artificial sweetener.
12:45
And after not eating it for a while and just eating the bland
12:48
plain Greek yogurt ones, to me that tasted like freaking cotton
12:51
candy because the taste buds adapt.
12:55
And most people that I know, and then I'm trust me, I'm talking
12:57
about some people I know very personally here, not even just
13:00
clients cannot eat unflavored foods.
13:03
They cannot eat non artificially flavored foods because their
13:07
taste buds can't handle it. They're like that is needs more
13:10
flavor, right? But once you do it for long
13:12
enough, the palate truly does adapt and it tastes like
13:16
freaking cotton candy. Anything that has a little
13:18
artificial sweetener in it. Yeah, it's wild.
13:21
Yeah, exactly. Anytime you have like a
13:24
sweetened, I think I mentioned this in the last one, like any
13:26
sort of sweetened drink with, you know, sucralose or
13:30
aspartame, things like that. And then you have something
13:32
that's naturally sweetened. You're like, this is disgusting.
13:35
Yes, but you give it time, it it it will adapt.
13:38
So you, you can handle the unflavored yogurt, everyone can
13:43
you just that's a mindset shift for sure.
13:45
It's a fixed mindset of just not good.
13:48
Just not good. You got to anchor yourself back
13:51
to why you're doing this in the 1st place because that will
13:54
guide everything that will David Goggins your way straight to
13:56
your goals. OK, if you know who David
13:58
Goggins is, look them up. You don't have to go that far,
14:01
but that's that's how you that's discipline right there.
14:04
Exactly. That's a good.
14:07
That's a good when they hit though.
14:08
Yeah, Are we, are we back on hack number 2 1/2 now that we
14:13
have our technical issues solved?
14:14
Yeah, I want to. Say.
14:17
So it was something about it was, I'll be honest, it was like
14:20
the same as #1 you know, we did the thing where we were going to
14:22
have like 3 or 4, but then they're all the same thing.
14:24
Yeah, yeah. Keep it simple.
14:26
Yes, yes. Keep it simpler.
14:27
This was it. So it's it's it has to do with
14:29
the idea of protein because we have to prep it.
14:31
A Greek yogurt is a great one to have on hand 'cause you
14:33
literally open it. It's just alright, it's there.
14:35
Eat some, put it back, get the big one.
14:37
You'll save money but but just having a protein preps like get
14:42
that crock pot off, go get it dusted off and and.
14:48
I distracted Phil again because we keep having these
14:50
technicalers keep going. I don't.
14:51
Know it's, it's still doing something.
14:53
I mean, I've got these other ones.
14:54
Yeah, said something about the crock.
14:56
Pot. Fingers, fingers crossed.
14:57
Why is there always one issue with some of this?
14:59
Tech. I don't know man.
15:00
Yeah. So anyway, just prep the protein
15:04
because that's the hardest thing that takes the most time because
15:06
you can put anything with that. You can put fresh raw veggies,
15:08
you can put some boiled veggies if you want.
15:11
Anything you want, you can grab a carb, you know, just make it
15:14
again, simple. Coming back to that, you know,
15:17
whether it's rice they have, they have.
15:20
I used to eat all those minute rice.
15:21
It was like 2 cups or there was like 1 from Trader Joe's.
15:24
What? Was it like Ben's or Uncle
15:25
Ben's? Benjamin's.
15:26
I don't. Know that was one of them Yep
15:28
and then it got kind of expensive and I was like there's
15:29
a lot of plastic then they have one in a bag at Trader Joe's.
15:32
It's just brown rice it's like 2 cups and I would eat that every
15:36
time you know when I was lifting like every day for 90 minutes
15:40
Yep and that was that was really quick and easy.
15:42
Now you pay for some convenience.
15:44
So back to my, you know, car metaphor, right?
15:48
When it comes to nutrition, you can have two of these three
15:51
things. You can you can have quick or
15:53
convenience, you can have tasty or you can have cheap.
15:57
OK, you can pick two of those 3 so you can pay for convenience,
16:00
then it'll taste good. OK, go on.
16:02
I'm sorry, what were the three again?
16:04
Convenient, tasty or cheap? OK.
16:06
Yeah, yeah, yeah. I'm with you.
16:07
And this, this really seems to hold true is if you don't want
16:11
to cook it, you're like, I hate cooking one.
16:13
That's another mind shift shift. You don't have to become, you
16:17
know, what's the thing like a five star chef or a whatever
16:21
that award is, you need to become a full on chef to know
16:24
how to cook. You do need some of that.
16:27
If you want to hit your goals, you got to you got to know how
16:29
to prep some things to make it easy and and cost effective down
16:33
the road. Yep.
16:34
Now, sorry to butt in, there's one that should be added.
16:37
OK, there's an important other thing to be added to convenient,
16:40
tasty and cheap. And maybe the car metaphor falls
16:42
off on this one. But is healthy?
16:46
OK, now when you have you want convenient, tasty, cheap and
16:51
healthy. I could think of something that
16:53
actually still hits those 4 buckets.
16:56
OK, I like it in in the framework of this, I'm I'm
17:00
pretty much always just want to talk like only healthy food
17:03
'cause that's the challenge. I can't, I can't do it.
17:05
But yeah, what would be the solution?
17:07
What kind of car is it an Acura? It's a Chipotle car.
17:11
Yeah. OK, that's what I'm getting at
17:14
here. I was trying to pause for a
17:17
fact. But then you just Chipotle, OK.
17:19
So Chipotle, now it hits. This is why I still advocate for
17:23
people to eat Chipotle if they're, you know, looking for a
17:25
meal and like relatively like it.
17:27
It hits all of those those buckets relatively well.
17:29
Now we could complain about, well, in 2016 it was $7.00 for a
17:33
burrito bowl and now it's 1375 and by a Glock it's 15.
17:36
But like, OK, it's still relatively cheap compared to all
17:39
the other meals you're going to have.
17:40
It's definitely relatively healthy.
17:42
People be like, well, it's got too much sodium.
17:44
It's better than 80% of the stuff on the aisles in the
17:46
middle aisles of the grocery stores case.
17:47
It's freaking fast. God almighty, the only place in
17:51
town that works faster than me and Blake putting away dumbbells
17:53
and kettle bells is the people that Chipotle.
17:55
When there's 12 people in the line, two people work OK, and
17:58
they're just ripping burrito after burrito and they're like,
18:00
how do you freaking do this? Slapping them together.
18:02
And what was the 4th thing? Convenient.
18:04
Did I say convenient? I don't know, but it hits all.
18:06
Fours. They're they're everywhere in
18:07
the twins of this metro. Yeah, and taste, taste was the
18:10
other one. It tastes good.
18:11
If you don't think Chipotle tastes good, get out there.
18:14
Then you need to add guac mug because.
18:16
All right. Does that make it too expensive?
18:18
No. Well, it does add like two or
18:20
three dollars. Just just ask for a little
18:21
dollop. Just see what you can get for
18:23
free. You, well, you get extra rice
18:26
for free, but you double, you double chicken.
18:28
You might as well double chicken when you're in there.
18:29
OK, everybody who's going to Chipotle, you might as well
18:32
double chicken because it's going to give you like 20 more
18:34
grams of protein. Yes, they charge you an extra
18:37
$2.00, but protein costs a lot of money, however you buy it.
18:39
So most of us could use some more protein.
18:41
Double chicken it. You should probably guac it if
18:43
you want to be any sort of a respectable human being.
18:46
I'm just kidding. Guac makes the taste very much
18:47
better. You can get the bowl if you
18:49
don't want to go too crazy in the calories or you could just
18:52
save it for later. That's a good thing anyway,
18:54
'cause that's probably going to be a it can be a 700 calorie
18:58
bowl. It could be a 2000.
18:59
OK, when I was trying to gain weight lifting, I, I tracked
19:04
this. I'm like how much?
19:05
1000 calories? What's the most calories you
19:08
ever went up to trying to bulk? In a single day.
19:12
Not on a regular basis. Like, did you have a a 'cause I
19:15
can talk through some numbers here that will piss the audience
19:17
off. When I was trying to, then
19:20
there's a caveat to that too, as to why you shouldn't scold us
19:23
or, or say, wow, good for you. Yeah, 'cause I was trying to map
19:27
out, 'cause all of the armor calculators for me were wrong,
19:30
right. My height and weight will say I
19:33
I'll gain weight. I'll gain weight if I eat 2800
19:36
calories. Right.
19:37
Which is why we need to look through those things with a fire
19:39
tooth comb, correct. I maintained weight at at 4000
19:43
calories. OK.
19:45
And then I found one Calories. Yeah, yeah, yeah.
19:46
Or even 4500. I'm stuffed.
19:48
Yeah. Yeah, I could do it by eating
19:50
pizza. Feel like garbage.
19:52
Yeah. Yeah.
19:53
So I don't do that. That was about it for me
19:56
basically, especially when I was trying to bulk in 20/21/22 and a
20:00
little of 23. It was 4000 would be maintenance
20:03
and it probably still is maintenance because I burned
20:05
calories all day long in here too.
20:06
But like, but it was what was needed.
20:09
I I brought it on us, Phil, but like.
20:11
But here's what's important to clarify, you guys understand,
20:14
like we talked about metabolism is, is the machine of things.
20:17
And when you have tons of lean muscle and you lift all the
20:21
time, you've prioritized strength over most other things.
20:24
You, you increase the number of calories you burn, you increase
20:28
your activity outside of exercise without realizing it.
20:32
There's so many things that happen that allow that to
20:34
happen. There is a lot of genetics
20:36
behind us. There's different body shapes
20:38
and types and tolerance to carbohydrates and how it's
20:40
stored. But the theme there is still
20:43
when you train a lot, you can kind of eat a little bit more of
20:47
whatever you want without. Oh man, I'm really packing it on
20:52
'cause it's getting put to use. Correct.
20:54
Yep. And this is OK.
20:55
So this will be useful. Keep in mind most of you in the
20:57
audience, your numbers are not my numbers, right?
20:59
So, you know, if I say, you know, I was eating 4000 calories
21:03
is what it would take to maintain my body weight and I
21:05
was trying to bulk up. So I would have to go to 4500
21:08
right now. If for most people this would be
21:10
say like going from 2500 to 2800 or something like that.
21:15
But then if you go too far, 'cause if I were to go up to
21:18
5000, right, Like you talked about, which is freaking
21:22
terrible because you spend your entire day trying to figure out
21:25
how to eat that much, trying to figure out how to stomach it.
21:27
And then you're like, Oh my God, I don't have any more money
21:29
because every 100 calories, this is about $1.00 in today's world.
21:32
So it costs 20 more dollars to eat per day than it does for the
21:35
average person. So you people who are
21:37
complaining about why is my metabolism not that fast, just
21:39
remember it costs you $20 less per day to eat.
21:42
OK? So your wallet will thank you.
21:44
OK. But once you go, if I go to 5000
21:47
instead of 4500, then I start getting fat, then I start
21:51
getting body fat because we can only go into so much of A
21:54
surplus, right? So for a while I was kind of
21:56
dirty bulk in there. I was just like, let's throw in
21:58
5000. I'm like, alright, I'm starting
21:59
to get a little chubby. We need to like, not do this
22:02
quite as much. That's what happened too.
22:03
Yeah, yeah, yeah, yeah. I bulked up to like 200 lbs, but
22:07
I'm gonna say bulk, like the guy was working for us is not what
22:10
you do. Is a gym owner.
22:11
He was like fail. He's like, he's like, you're
22:13
getting kind of fat. French.
22:15
Dude, he straight up said that to me and I was like, oh, oh,
22:17
OK, yeah, I'll probably tune it up a little bit.
22:20
Well, what's? So how much do you weigh?
22:22
Like normally like 1. 80, like I said it like 175 yeah, like a a
22:26
good range for me is like 180 to 192 hundred is kind of pushing
22:29
it for my frame unless I'm really getting after it.
22:32
I I want to get back there though and get it that way.
22:34
If you can, well, I mean, if you can get to 200 and lean and be
22:37
like 10% body fat, that's. Yeah, good luck.
22:41
That'll be a lot. Good luck.
22:42
Be thick. Thick.
22:43
Phil, I gotta move away from. That Coach Blake would like to
22:46
see that I, Coach Blake would like to see thick Phil.
22:48
That's 200. Balance with two C's.
22:54
There you go. Oh my God.
22:56
OK, so back on track. Back on track, One thing you
23:00
said I think is important to note, and this is like my last
23:03
tangent on this and then we'll get right back on track, is
23:06
metabolism, like our body adapts to how much we eat both
23:10
directions. So when you eat more, we do burn
23:12
more calories because there's more thermodynamics going on in
23:16
our body through metabolism, but also it will, it will adapt to
23:20
lower calorie amounts. So when people be are like, my
23:23
metabolism is broken, It's, it's not broken, it's just adaptable.
23:26
So it will, it will adjust to such.
23:28
And This is why if you have chronically under eaten, you've
23:31
eaten 1000 calories for four weeks on end, you feel horrible,
23:34
you're lethargic, you're angry at your spouse, things like
23:38
that. You want to do a bit of like a
23:40
reverse, a reverse diet for a while.
23:42
You want to eat back at maintenance for a while and then
23:44
you can return to it. You can't do that perpetually
23:47
either direction. So just remember that your
23:50
metabolism is adaptable to your habits.
23:53
Why are you laughing? I was like about the spouse
23:55
thing. Yeah, yeah, yeah, yeah.
23:57
OK, so. Habit number no hack #3.
24:00
Yes, exactly. You only got 2 written down on
24:04
that little notepad. So I'm curious.
24:05
What you got to pull out here? One of them is another tangent,
24:07
but so following a plan, so to speak, Like when you come up
24:14
with meal prep, again, it's decision fatigue.
24:16
It's like, how do I, what should I make to meal prep?
24:18
I don't know, a bunch of chicken.
24:20
So like follow a recipe on or member vault?
24:23
I have a ton of nutrition resources.
24:25
Shameless plug. Yeah, this is, this is good.
24:28
I, I don't know people even look at this page, but I put a lot of
24:31
work in every single one of these guys and they're all, they
24:34
all have a place. So please go on there, that way
24:36
Phil's work can be worth. Something I'm on there right,
24:38
please, and then tell me that something was beneficial.
24:41
So we have I have recipe guides. There's six different ones for
24:45
different emphasis of diet. There's like low carb, there's
24:48
smoothie recipe packs, so that one's very applicable in the
24:51
morning. If you are short on time, blend
24:53
it up. There's one that is A5
24:55
ingredient recipe plan so it it gives you the grocery shopping
24:59
list. Sounds about right.
25:00
So done. It gives you.
25:02
Ingredients. Right.
25:03
Five ingredients, Like, are you kidding me?
25:04
We can all do that. It has a a meal plan that you
25:08
can follow like Monday, Tuesday, Wednesday, XYZ.
25:11
Yeah, I don't recommend trying to do that forever.
25:14
You should try to learn about why those things are working and
25:17
why they're convenient for you. Yeah, but that's a that's can be
25:20
an OK place to start, so you don't have to think about it.
25:23
Yeah, Take the thinking out of it.
25:24
Yeah. All aspects of this are to take
25:26
the thinking out of it. Keep it simple.
25:28
Follow me. Like, follow a recipe book or
25:30
whatever. Just like, take the thinking out
25:32
of it. Don't get done with work on a
25:34
Wednesday night at 5:00 PM when you're tired and hungry and be
25:36
like, uh oh, what should I do? There's Culver's.
25:39
You know, that's trouble. Yeah, don't.
25:41
Don't do that. That's what gets you into
25:42
trouble. You.
25:43
Know watch out for that butter burger Yep, that's you correct.
25:47
You know, the other ones worth mentioning are the there's a
25:50
like a 500 calorie meal prep cookbook.
25:52
So the whole thing is full of 500 calorie meals.
25:56
So if your goals call for, you know, 1500 calories or so, you
26:00
can count 3 meals instead of trying to count every macro.
26:03
And these are all high protein. They're all, you can freeze
26:07
them. You can do the crock pot thing.
26:08
They're they're for later. It's a meal prep focus.
26:12
So yeah, check that out. If it's beneficial, it's not
26:14
going to hurt. It won't be a waste of your
26:16
time. Yeah.
26:17
So yeah. OK.
26:19
Were there more? Was it 3?
26:20
Because I feel like there's a few other things we should say.
26:23
I have one more. I have one more tip to make it
26:25
easy. You can hire this entire process
26:28
out. Oh.
26:29
OK, wow. Yep.
26:31
If you want to pay up and you need, and this is totally the
26:34
case with a lot of people, if you need your time and your
26:39
energy so much that you're willing to delegate this to
26:42
someone else, there are a few options.
26:44
You can do the services that will just mail you the meals
26:49
themselves. Now they're not perfect, none of
26:51
them are, but we have a list also in our member vault.
26:55
It's called the meal prep service guide.
26:57
So you can pay it's going to be 10 to 15 bucks a meal.
27:00
They'll mail it to you, throw it in the fridge, you eat them that
27:02
week. Austin's gotten great results.
27:05
I'll give him a shout out by by just eating factor meals twice
27:09
a. Day.
27:09
Yeah, yeah. Yeah, he's just like, otherwise,
27:12
if we're gonna eat a butter burger, Yeah, that sort of
27:14
thing. So again, doesn't it be forever?
27:16
It can be an insurance policy if you don't have the time.
27:20
I have to vent about Austin again.
27:22
I love talking about him on this podcast because, you know, if
27:24
you don't, if you guys don't know Austin, he's the one who
27:26
works over at BAM, the auto shop next door, and he works out here
27:29
too fairly regularly. And that dude like, oh, the NVIF
27:33
for him, he could like not work out for six months and then do
27:37
like 1 push up and then his like shoulders and chest and back
27:41
blown up looks like a freaking OK.
27:43
It's hilarious. He made this joke the other day.
27:45
Some me and some other client were talking about whether or
27:48
not Sasquatch was real, right? And then Austin just looks right
27:51
over us and goes, you're looking at him, but he's so big.
27:56
Like, God, he's such a freaking monster.
27:58
He's so freaking big. Built like a tank?
28:00
Yes, he. Is it's great God Almighty.
28:03
Oh, I love that. Oh man.
28:05
Anyway. Oh, and he's been getting some
28:07
good results, definitely. I was looking through my
28:09
computer. It's been, it's been like
28:11
slowing down. So I was like, let me delete
28:12
these videos. They're all old soda videos.
28:14
And it was a stumble of the one of Austin who was like, let me
28:18
just see if I can backsquat like 500.
28:21
He just was like, let me, I just don't.
28:22
I just got to see if I can do that.
28:25
And he's like, Yep. And then he did a bench and
28:26
deadlift and was like, he's like, OK.
28:28
And then he left. That's all he did.
28:30
He didn't even warm up. 1400 for me.
28:33
Did he squat 500? No, I'd like to see the video.
28:36
It was. I still have.
28:38
I'm sure it's 3:15. I've seen him do 315 easy.
28:40
I mean like I can I. Think he did around 3 like 50.
28:43
The deadlift was another, maybe close to 400, and then the bench
28:47
was maybe the bench was 2:50-ish.
28:50
Well, he can do more than Yeah, I've seen him do 2. 75 for five.
28:52
He hit the number. Yeah.
28:54
And he was like, OK, cool. Yeah, I know we can bench
28:56
plenty. Yeah.
28:59
So anyway, back to nutrition hacks, folks, rather than
29:01
talking about Austin's bench press.
29:02
So you can hire out those meals. OK, might cost you a little bit.
29:06
You can also do the meals where they send them to you and you do
29:09
the cooking. OK, That's still about the same
29:11
price though. OK, so we'll e-mail you the
29:13
spinach last opulent, but you can hire a, a chef to get your
29:19
groceries, bring them to you meal prep in your house and make
29:23
them how you want. There's a guy in our network who
29:27
will do that for you. And the cost is the cost of
29:30
groceries and about 12:00-ish bucks a meal, which is not that
29:35
much in the grand scheme of things if it saves you time.
29:38
So that's what you got to look at is what is most valuable.
29:41
All right, is it my time? Is it, am I on a budget or do I
29:45
need it to taste so delicious that I, I can't have anything
29:49
else, right? So just questions to to ask
29:51
yourself as you're trying to put this all together.
29:54
Where'd you come from? OK, it just just I guess came to
29:56
me. It's an interesting one.
29:57
Don't get to use that word spell.
29:59
That one out and use it in a sentence.
30:01
I did use it in a sentence. I was an IB English high school
30:03
student so wow, I've read it enough I guess.
30:06
OK. Ambulance.
30:08
Pretty cool, all right? What else do we have on this
30:12
one? Do you have any other big tips
30:14
or tricks for the well as you? Know, I could like talk for
30:17
hours and hours about nutrition, but we don't want to do that.
30:19
I mean, I do think that there's something to be said about the
30:23
unfortunate reality is most people are going to have to
30:25
sacrifice taste a little bit. You're going to have to
30:27
sacrifice taste and convenience a little bit and maybe even a
30:31
lot. But like it, it is hard to
30:33
follow a diet where you have relatively high protein and
30:36
fiber and eat mostly whole natural foods.
30:39
Like it's going to come at some sort of an inconvenience.
30:41
It's not going to taste quite as good as you would like most of
30:44
the time. Not saying you can't have any,
30:46
you know. Yeah, you're going to have
30:47
plenty of foods that taste good on a whole natural foods diet,
30:49
right. But it's not going to taste
30:50
quite as good. It's not going to have a bunch
30:51
of sugar, not going to have a bunch of artificial ingredients
30:53
in general. Yes, it's going to require some
30:56
prep. Yes.
30:56
It's going to require you to probably cook or like Phil said,
30:59
you're going to pay somebody to do it for you.
31:00
But it's just it's not going to be that convenient for you.
31:03
You know, like I, I will reiterate this for people just
31:06
because I like to share my personal experience is, you
31:08
know, you know, like in my personal life, it's, it's by no
31:11
means like a convenient life in terms of my food in grocery
31:16
store, like a regular person, you know, but like twice a week,
31:18
you know, make sure everything is stocked.
31:20
You know, I take a decent amount of time.
31:22
I probably spend, I don't know, call it 20 to 30 minutes cooking
31:25
per day when you combine breakfast and dinner or
31:27
whatever, you know, it's there's, there's planning,
31:30
there's planning. There's, it's not just like, oh,
31:32
hey, I got a 5 minute break here.
31:33
I'm gonna whip up to the gas station and grab a doughnut.
31:35
You know, like there's, there's planning involved in it.
31:37
It's inconvenient in certain ways.
31:39
Trying to change your body in a certain way by the way you eat
31:42
is never gonna be super convenient.
31:44
It's never gonna be the tastiest diet you could ever have.
31:47
But it will pay off in the long run just based on your energy
31:50
levels, the way your body feels and the way your body looks.
31:52
So. Yeah, I think to build off of
31:55
that, a lot of people look at nutrition like, well, what's the
31:58
easiest way for me to do this? And I I think it might be worth
32:02
considering a different opinion or a different outlook, which is
32:05
what is the least like uncomfortable to do or like
32:09
what, what is the thing that is most uncomfortable?
32:11
Can I eliminate that instead to make it easier at the same time?
32:17
And then, you know, my last tangent is when it comes to all
32:21
this stuff, everyone has the capacity.
32:23
This will come back to this mindset piece of eating for
32:27
results. Like you can do anything if it's
32:30
important enough and don't tell yourself otherwise.
32:33
So you can eat the Sean diet, you can eat the whatever diet
32:38
you want. If it's, if you're anchored to
32:40
it, you're going to do it. And it's going to become an
32:43
undeniable truth about you and your value and your and your
32:47
whole persona. If you can adopt it, you can
32:50
fake it till you make it. Just say this is who I am and
32:52
what I do. And there's there's science and
32:55
psychology studies that show this.
32:57
Just tell yourself that you're that person and that will make
33:00
it easier as well. I just broke this pen.
33:02
I was so angry. So just ask yourself, is this
33:06
going to get me closer to my goals?
33:09
Or is it going to take me further away with a lot of
33:12
things? But nutrition specifically?
33:14
Make that decision and then just own it.
33:15
Either way, it's OK if you're like, Nah, gonna have a cost to
33:18
it as well. But decide what's more more you
33:22
know, convenient or uncomfortable work from there.
33:26
Yep, Yep. Excellent.
33:28
You are what you eat, folks. I guess I don't know if that's a
33:30
good sign off. Yeah, well, I think we should
33:33
keep it at that. Anything.
33:34
Anything else to add? No, just check out that member
33:37
vault. Just do it.
33:38
For the 4th time. Just.
33:39
Peruse around. Check out the member vault.
33:41
There's more than just recipe guides in there.
33:44
Seriously, there's a workout of the day that's back on there and
33:47
there's got a a local restaurant guide and a chain restaurant
33:49
guide. If you don't do anything, we say
33:51
you can still make informed choices.
33:53
So check it out and thank you. Yeah.
33:55
Thank you guys for. Listening.
33:56
Love it. Thanks, Phil.
33:57
Thanks guys. Love it.
33:58
Bye, Team Peace.