The Physique Builder

When I started working with Victoria, she had been eating 1300-1400ish calories a day for quite some time.

Her goal is to compete next year.

We decided that, if she was going to reach that goal, we could no longer continue with that little food.

Eventually, her body and mind would crash out.

She was just coming back from a minor surgery when we got going, so the first week we did not training.

Everything was a focused diet and light walking.

Since she wasn't getting a lot of movement, we went with 1200 cals a day with high protein and fats- to help aid her recovery process.

She recovered very quickly, and by the end of the first week was cleared for light weights.

To be safe, we started with upper body.

The week after that, she moved across the country.

I wrote her a plan that didn't require much, if any, cooking (A VERY TEMPORARY PLAN DO NOT GET IDEAS).

Again, due to lack of movement (driving), I lowered calories and kept her plan low carb.

We left her on that plan for another week while she got moved in and started her new job.

She was on point with her nutrition the entire time.

Just last week, we hit the "full send" button on leg day.

I also ramped calories up to around 1600 and will adjust this as needed, with the goal of adding more cheats/high carb days down the road.

I am super proud of Victoria.

She had a LOT going on, but still remained committed to her nutrition plan.

She was able to make great progress with just one week of "real" training and cardio.

People get caught up on "I have to hit the gym," or eating right as pointless.

The fact is, however, improving body composition has more to do with your food intake and less to do with your training.

Like I tell my weightloss clients, I could care less how often you lift. My concern is how well you're eating and how much you're walking.

Your diet is always the foundation of your results, not your workouts.

“How do you eat clean all the time?”

Drum roll…

Seasonings.

✅ garlic salt

✅ basil

✅ Italian seasoning

✅ oregano

✅ fresh squeezed lemon

I don’t use olive oil or butter.

I also use a flat pan for fish and shrimp, which is great for giving it a nice crust.

I also rinse the shrimp first…this helps big time.

If you want to make exquisite fat loss friendly food, you need to stop rushing.

Take your time and enjoy the process.

This plate is 100g of protein, 16g net carbs (veggies- 6g fiber), and ~4-6g fat. It’s roughly 516 calories.

The fiber will keep me full for several hours and pretty much crushes cravings.

If you struggle to eat clean, learn how to cook.

Your body composition, and your health, will thank you.