NoMad Fitness

Use the resources around you.

ChatGPT takes 3 seconds to make a perfect meal plan to hit your macros specific to you, you’ve just got to prompt it correctly.

These meals have helped me gain muscle, lose body fat & maintain my current state and it can do the same for you.

Find your maintenance on TDEE.net, enter in food preferences and macro goals, and how many meals you want in your day, then let it rip.

Here it is:
LOSE BODY FAT (-500cals)
~2,200 calories | ~200g P

Breakfast
Rolled oats (dry): 40g
Nonfat Greek yogurt: 225g
Blueberries: 75g
2 whole eggs
Egg whites: 180g

Macros:
520 calories | 48g P | 42g C | 16g F

Lunch
Chicken breast (cooked): 7 oz
Jasmine rice (cooked): 180g
Broccoli: 150g
Olive oil: 5g

Macros:
600 calories | 50g P | 55g C | 12g F

Dinner
Lean ground beef 93/7 (cooked): 7 oz
Potatoes (roasted): 280g
Asparagus: 150g

Macros:
650 calories | 48g P | 45g C | 22g F

Evening protein
Cottage cheese (2%): 225g

Macros:
430 calories | 54g P | 12g C | 10g F

MAINTENANCE (0)
~2,700 calories | ~200g protein

Breakfast
Rolled oats (dry): 60g
Nonfat Greek yogurt: 225g
Blueberries: 75g
2 whole eggs
Egg whites: 180g

Macros:
650 calories | 48g P | 65g C | 16g F

Lunch
Chicken breast (cooked): 8 oz
Jasmine rice (cooked): 240g
Broccoli: 150g
Olive oil: 10g

Macros:
750 calories | 55g P | 65g C | 18g F

Snack
Cottage cheese (2%): 340g
Granola: 30g
Strawberries: 75g

Macros:
400 calories | 35g P | 40g C | 10g F

Dinner
Lean ground beef 93/7 (cooked): 8 oz
Potatoes (roasted): 340g
Cauliflower: 150g

Macros:
650 calories | 45g P | 45g C | 22g F

BUILD MUSCLE (+500cals)
~3,200 calories | ~200g P

Breakfast
Rolled oats (dry): 80g
Nonfat Greek yogurt: 225g
Blueberries: 150g
3 whole eggs
Egg whites: 240g

Macros:
850 calories | 55g P | 90g C | 20g F

Lunch
Chicken breast (cooked): 8 oz
Jasmine rice (cooked): 320g
Broccoli: 150g
Olive oil: 15g

Macros:
900 calories | 55g P | 85g C | 22g F

Snack
Cottage cheese (2%): 450g
Granola: 60g
Strawberries: 75g

Macros:
600 calories | 40g P | 60g C | 15g F

Dinner
Lean ground beef 90/10 or 93/7 (cooked): 8 oz
Potatoes (roasted): 420g
Asparagus: 150g
Olive oil or butter: 5g

Macros:
850 calories | 50g P | 55g C | 25g F

You can have the best plan on paper, but if you don’t do anything, it stays paper.

Take the leap. Be bad. Stick with it. Get better. Repeat the process.

Explore Your Potential

Part 2 of our 30-Minute Full Body Workout

We are rounding out the session with a second 15-Minute EMOM

Minute 1 is going to pump up your back body. Glutes, hips, lats, hamstrings, biceps, traps. We are getting juicy, whilst testing the conditioning.

Minute 2 Reverse Lunges (classic). Challenge your core in the goblet position to stay upright and drive through your heels, get them meat rockets firing 🍗🦿🚀

Minute 3 is burn baby burn. 12 Dragon flags to test your core. Lower abs will be -s c r e a m i n- pull into the kettlebell and embrace the suck.

The workout is as follows:
m1: Bent over Row (3) Gunslinger (2) Clean (1)
[2 Times through sequence]
m2: Alternate Reverse Lunge x6e
m3: Dragon Flag Leg Raise x12
5 Total Rounds, Rest as Needed

Like and Follow the page to see part 1!

Explore Your Potential

Doing the thing, is doing the thing. It is very black & white. No fluff.

I hop on calls ALL the time with prospects that say how insecure they are in their body, no direction/plan of attack with their routine, or have been struggling with their weight for YEARS.

And when push comes to shove, the rubber’s about to hit the road, they regress into old patterns.

Looking up a meal plan online isn’t doing the thing.

Shopping around for workout PDF’s isn’t doing the thing.

Talking about what you WANT TO DO or WHAT YOU’RE GOING TO DO isn’t actually doing the thing.

Some people just like to talk, but like patting themselves on the back more.

If you’re about change and actually doing the thing, comment “NOMAD” and I’ll reach out to you for 1-on-1 coaching

Explore Your Potential

Over the last 10 years, I’ve worked with a lot of different people.

Those that have found results and maintained these results have very similar personality traits and it’s no surprise.

1️⃣ They Learn Fast & Unlearn Faster
- These people are highly adaptable, but what they do better is unlearn patterns and behaviors that failed them in the first place. They are not attached to a particular image or idea.

2️⃣ They don’t mind being bored
- Routine and consistency drives results. They are okay with the same workout plan, same meals to fuel the same goal.

3️⃣ They are Solution-Oriented
- S**t happens. This is a given, but what they do well is observe pitfalls & obstacles as a way to grow, plan and better themselves so it doesn’t routinely set them back.

4️⃣ Actions > Emotions
- They understand emotions come & go. Motivation will come & go. They will not always “want” to do what needs to get done. But they show up and deliver regardless of how they feel. That’s discipline.

5️⃣ Macro Scale
- They know how to zoom out. Day to day things ebb and flow between “good” and “bad”. But what they do well is look at the big picture, am I better than I was last month, last year. Keep marching forward without fixating or ruminating.

These personality traits aren’t only for those successful in their fitness journey, but high performers everywhere.

Which traits do you embody? Comment down below 👇

Explore Your Potential

The Cable Crunch is a great tool to build thick, visible abs, but people butcher them ALL the time.

Common mistakes I see:
- Setting up directly below the tower with the adjustment too low
- Allowing way too much movement in the upper body
- Not going through a full range of motion

This then turns a core movement into a weird lat- pullover, chin-tuck exercise 🤔🤷

Instead:
- Get some good distance from the tower so at the top range of motion, you are reach out and up. Similar that to an ab wheel
- Keep the handles tucked close to your head the entire time, your hands are your anchors in this exercise, your core is driving movement.
- Push your hips forward at the top of the movement, drive your hips backward and SQUEEZE

That’s how you do a proper Cable Crunch.

Hit these heavy and often for sets of 8-15 and watch that definition come through 👊🏼👊🏼

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