Gett Strong Performance

Dried fruit is totally fine, this isn’t a “look how bad it is compared to real fruit” kind of thing.
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We’re just looking at this from a strategy perspective. If you’re trying to make your calories last as long as possible, feel as full as possible, and eat as much food as possible without breaking your deficit, stick with real fruit. Like I said in the video, tons of fiber, tons of water, you’ll feel nice and full.
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If you’re in a gain phase and trying to consume a large number of daily calories, use dried fruit as snacks or even pre/intra-workout carbs. You’ll digest them way quicker, you’ll still get the calories, but you’ll be hungry much sooner without feeling like you’re overly stuffed.

Is this what they mean by having your cake and eating it too?
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Ingredients:
845g pumpkin puree
200g Optimum Nutrition chocolate whey protein
15g unsweetened cocoa powder
1 cup stevia
3/4 tsp baking powder
1/4 tsp salt
(optional caramel drizzle and fat-free Reddi-wip)
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Instructions:
1) Preheat oven to 350 degrees
2) Mix all ingredients together in a large bowl
3) Spread evenly into round cake pan
4) Bake for 22-25 minutes
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Macros for one slice (makes six slices)
211 calories
30g protein
16g carbs
3g fat

There’s behaviors that, when observed in a vacuum, are counter-productive, but when context is added, ultimately become useful.
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“Eat dessert.” In a vacuum, that goes against the stated goal of fat loss. With added context, in which budgeting enough calories to eat a reasonably-sized dessert every night results in a person adhering to the rest of their diet better, it aids the stated goal of fat loss.
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If we’re gonna call “eating dessert” maybe “one step back”, but “sticking to your plan” is “two steps forward”, and “eating dessert” results in you “sticking to your plan”, then we end up with a net of “one step forward”.

Yes, obviously protein is very important for muscle growth.
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Like most things, however, there’s a point of diminishing returns.
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Going from too little protein to enough protein WILL make a huge difference for muscle growth, recovery, and hunger. There’s significant benefits associated with going from “not enough protein” to “adequate protein”. Going from “adequate protein” to “a sh*tload of protein” doesn’t do much.
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At some point, it takes calories away from carbs and fats, which support energy production, hormone synthesis, and a billion other bodily functions.
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Don’t optimize one variable so hard that you neglect the others.

Popcorn kinda flies under the radar when it comes to snack foods in a fat loss phase. If I had to guess, people might associate it with movie popcorn which, while delicious, is insane high in calories.
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As long as you buy any sort of “light” version of microwave popcorn, the macros are VERY friendly for the amount of food you get.
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If you’re an absentminded slacker and just want something to munch on, or if you’re like me and like stuffing your face as full as possible when you eat, popcorn is elite.

I don’t know where the aversion came from but for the love of god, train your damn glutes, fellas.
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Big backs and big butts. Those are two of the most aesthetically pleasing builds you can have, and way too many of yall are leaving out half of it.
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I promise you, it’s one of the best complements to a proportional, aesthetic physique. Train glutes.

I like to describe tracking calories like this: “it’s more effort than you’d like; it’s less effort than you think”.
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Like yeah, it’s a mild inconvenience, but once you do it for a bit it becomes second nature.
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I think a lot of people get turned off by it because they immediately start tracking and weighing every single morsel of food. There’s nothing wrong with dipping your toe in the water first to get used to it, then scale it up as you see fit.

Not quite a girl scout cookie but pretty damn close.
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Ingredients:
250g 0% FAGE greek yogurt
30g JJ & Erika Peterson thin mint protein powder
7g sugar free chocolate JELL-O pudding mix
2 thin mint Oreos
Fat free reddi wip
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Instructions:
1) Mix everything up except the oreos and reddi whip
2) Crumble up one oreo and fold in
3) Top with reddi whip
4) Crumple up other oreo and sprinkle around
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Macros for the whole thing:
395 calories
40g protein
50g carbs
4g fat

I swear to god if one more 5’10”, 155lb soaking wet 19 year-old asks me how to gain weight and interrupts me halfway through my first sentence to say “but I DO eat a lot”, I’m gonna lose it.
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“i hAvE a fAsT mEtAbOLiSm”. No you don’t.
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People suck at estimating calories; doesn’t matter if you’re training to gain or lose weight. EVERYONE sucks at it.
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Until you have tracked your calories for a significant period of time and eaten in a consistent surplus over that entire time, you do not get to say you have a “fast metabolism”.

A few notes:

- You don’t need fancy heel wedges. 10s or 25s work just fine.
- This is especially useful if you have limited ankle mobility or long femurs (aka tall people).
- Olympic lifting shoes do essentially the same thing.
- No, this isn’t cheating. You’re allowed to use tools to make exercises fit.