Greetings,
Don’t start a silly crash diet until you’re doing these 3 things…
Although we are not a nutrition/weight loss program, we feel that it’s our duty to make sure you have the tools you need to succeed in your strength training journey. The list of things below is certainly not a complete list (hence the reason it’s called “baby steps”), but it’s been our observation that, similar to strength training, some folks are not sure where to start and end up trying to do too many things poorly vs doing a few things well.
Another important note: This list is not in order. We recommend you take a look at these three things and put them in order from ‘easiest’ to ‘hardest’. Start with the easiest thing and put it into practice for at least a month… or until you feel like it has become a habit. Once you’re there, move on to the next thing.
Here we go!
Baby Step 1: Eat One Gram Of Protein Per Pound Of Ideal Body Weight Per Day
This baby step is critical for two main reasons: One, protein is satiating. Adding more of it to your diet will help you feel more full. Remember, nothing screws up a diet faster than being “hungry all the time.” Second, sufficient protein is key to muscle strength/growth as well as muscle repair/recovery. In other words, strength training without eating sufficient protein is like playing a video game on ‘hard mode’. You can still win, but boy oh boy is it tough!
Need help getting more protein? Click Here.
The link above will take you to Thorne Supplements. We use and recommend these products for a variety of reasons… the main one being the exceptional quality (no junk fillers, third-party tested for purity, etc.) Interested in getting 25% off any order on Thorne’s website? Reply to this email and we will set up an account for you and give you your discount!
Baby Step 2: Eat 5 Servings of Fruits/Vegetables Per Day (lean more towards the veg if trying to lose weight)
Eating at least five servings of fruits and vegetables each day is essential for maintaining good health. These nutrient-packed foods provide vital vitamins, minerals, antioxidants, and fiber that support your immune system, boost energy, aid digestion, and reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. By incorporating a colorful variety into your meals, you not only nourish your body but also improve overall wellness and longevity.
We see 5 as a bare minimum (you should be shooting for closer to 8). If that seems like a stretch, you may wish to add a “greens” supplement to a morning smoothie. Click Here to check out this awesome greens powder form Thorne. (And don’t forget to email us for the 25% off!)
To combine baby steps 1 and 2 into one easy smoothie, check out my Power Breakfast Smoothie recipe by Clicking Here.
Baby Step 3: Drink AT LEAST ½ Ounce Of Water Per Pound Of Bodyweight Per Day
To be clear, “water” means any zero-calorie beverage (does that help?). Let’s face it—the vast majority of people who struggle with weight consume too many of their calories through drinks. These liquid calories aren’t processed by the body the same way as food we chew and swallow. For example, 300 calories of sugary soda register very differently than 300 calories of chicken.
Many of us also walk around in a state of perpetual dehydration. Focusing on this key element can have a direct impact on your body composition goals. Drink up!
Important Note: It gets hot here! (I know, shocking revelation) During summer months when you are losing more water (sweating) ½ ounce per pound of bodyweight will probably not do the job. Adjust accordingly. If you are someone who sweats more than average (it’s genetic… sorry), you may wish to add rehydration packets to some of your water to help you put back what you’ve lost during training sessions. Liquid IV and SOS are the two that we recommend.
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The goal of the nutrition baby steps is twofold:
- Keep It Short and Simple:
We’re not trying to overwhelm someone who’s just trying to make a few simple changes. If you’re looking for something more technical than these steps, you’re probably not the intended audience for this document. For example, the serving size of fruits/vegetables can vary greatly depending on the type of food. A serving of leafy greens is a full cup, but a cup of bananas is closer to two servings.
For those of you who own and use a food scale daily, here’s the more precise breakdown:
- A serving of vegetables: ~75 grams
- A serving of fruit: ~150 grams
Many of you probably don’t have a food scale — I didn’t for most of my life. My wife converted me, and now I use one daily. It’s quite educational to learn what a real serving size actually looks like. Spoiler alert: it’s usually less food than you think.
- No Subtraction:
You might have noticed that there’s no “stop eating this” or “cut out that” in the baby steps. In fact, there’s no subtraction at all. The focus is solely on adding (more protein, more hydration, more fruits and veggies).
Nothing sabotages a diet faster than feeling hungry all the time. Most people who “fall off the wagon” do so because they feel deprived of the foods they enjoy, setting themselves up for a binge.
Personally, I eat pizza a couple of times a month. I eat dark chocolate every day. I prefer zero-calorie fizzy soda over water — and yet, I still manage to maintain single-digit body fat.
That said, everyone’s wired differently. If one square of dark chocolate sends you into a full-on binge, then my approach may not work for you — and that’s totally okay. The goal of the baby steps is to focus on adding the foods you should be eating. These foods also happen to be very satiating, which will (hopefully) reduce your cravings for less nutritious options.
If you need more help putting these basics into practice, please reach out to us!
Until Next Time,
Jerry Trubman is a coach, clinician, author, blogger, and powerlifting state champion. With over two decades of lifting experience, he has devoted himself to seeking out better answers, and distilling them into practical programs that produce great results. Jerry has coached “Team Protocol” to 4 National Powerlifting Championships in the 100% Raw federation. He writes an internationally-read blog, and lives in Tucson, Arizona with his wife, Marie, and dog, Asher.
