Clif Brooks Online Fitness Coaching & Nutrition

I help moms and dads who have been on multiple diets that didn’t work. They feel like they’ve been trying to lose weight for years.

Parents who have used a couple of in person trainers at the gym that haven’t worked out the way they expected.

Operating as usual

05/22/2024

Last place I wanted to be but I made a commitment to getting my workout in.

It would have been so easy to say “I’ll do it tomorrow”

But we all know tomorrow is the magical, mythical place where nothing ever happens!

How do you build confidence?

Keep your promises to yourself when you don’t want to do them.

Stop letting yourself off of the hook and do what you say you’re going to do!

Photos from Clif Brooks Online Fitness Coaching & Nutrition's post 05/11/2024

Day 4 - I weighed in at 210 pounds again this morning.

The difference was I ate later yesterday than I had been so when I woke up, I could tell that my digestion was a little off.

Took a few more hours for all of my food to digest, but I felt fine after that, and ate all my food again.

So the reason why I’m doing the fasting is because of my digestion.

It has nothing to do with the fact that I think that fasting is a superior way of weight loss.

I personally just feel better if I’m not eating multiple times a day, and never really give my stomach a break.

I’m not recommending everyone to do this. It just works better for me. So everyone has to try different things and figure out what works best for them.

So fasting doesn’t really bother me anymore. Because I’ve gone through this for years with my allergy to onions. And now that I’m older, I have an intolerance to dairy can’t eat that at all.

I can’t even tell you how many times I’ve gone out to eat in the past and I was told there were no onions in my food. I ate it and then had a very bad reaction to it and then I couldn’t eat for up to 72 hours.

So eating for two hours, and then not eating for 22 really is not a big deal for me.

Photos from Clif Brooks Online Fitness Coaching & Nutrition's post 05/10/2024

Day 3. This morning I weighed in at 210. Down 4 pounds from 214 yesterday.

Here’s where you guys are going to f**k up!

You are going to copy or try to copy what you see me eating… but you don’t know exactly what is in these meals or how it’s prepared.

My calories, my macros, split, my workout, The amount of steps I take a day, the intensity at which I train is not the same as yours.

Everything that I am doing is designed to me! I have lived this type of lifestyle since I was 11 years old… I just turned 46.

That is 36 years. My body response completely different at chapter 36 versus your chapter 6.

If you try to copy what I’m doing, it’s gonna be no different than you looking on online, and finding a random program, that’s not designed for you.

How many times have you tried that in the past and been let down?

You may have some results, but you will not get the same results that I do.

I would never tell you not to take control of your health, but don’t mistake copying someone else is taking control of your health.

To get maximum efforts, you need a program that is designed to fit your body, lifestyle, goals, and needs.

05/10/2024

If you’re a parent, do everything you can do to be healthy, energetic, and stay alive for as long as possible…

Your family deserves the best from you!

Photos from Clif Brooks Online Fitness Coaching & Nutrition's post 05/09/2024

Day 2. I’m going to need to add some calories because I was HUNGRY last night and ate some extra protein. I ate about 8 ounces of pulled pork so I failed yesterday at my 2 hour eating window.

I’m adding in 8 ounces of steak today and that should keep me full.

I also had some fruit at my BNI meeting this morning.

I’m not telling you how many calories I’m eating or what my macros are because yours are different than mine.

This is a lot of food but still a calorie deficit for me.

I will be filming some workout videos this weekend and I won’t be wearing a shirt so I’m trying to stay as lean as possible but not lose any significant muscle mass.

Current body weight 214

05/08/2024

“𝐈𝐭’𝐬 𝐭𝐢𝐦𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮 𝐭𝐨 𝐬𝐭𝐞𝐩 𝐮𝐩, 𝐬𝐭𝐨𝐩 𝐟𝐮𝐜𝐤𝐢𝐧𝐠 𝐮𝐩, 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐲𝐨𝐮𝐫 𝐬𝐡𝐢𝐭 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐂𝐥𝐢𝐟!”

This was how the conversation I had with my myself started…

This crucial conversation was the morning of March 17th, 2014 looking into the mirror after throwing up all night long in a hotel bathroom in Louisville Kentucky hungover AF!

I know it’s a lot easier said than done, but how can you get your life to where you want it to be?

This starts with you, making a commitment to yourself and living up to it every day, no more making excuses and negotiating with yourself when you don’t feel like doing it.

You must take 100% accountability and responsibility for where you are in life.

Then understand that if you want to change where you’re at, it all starts with you.

This starts the minute you wake up in the morning…

When your alarm goes off, do you get up?

Or do you negotiate with yourself and hit the snooze button 234 times and then at the end of the day lie to yourself and say “I was too busy and didn’t have time to workout?”

I want you to go into your bathroom, take your shirt off, look in the mirror, and ask yourself these questions…

Score yourself from 0 to 10. With zero being terrible five being average and 10 being it doesn’t get any better.

You’re NOT going to want to do this. You will be resistant to doing this… if you are… you’re going to score on the low side.

🔶Do you truly desire to have more energy?
🔷Do you truly desire to change the way that you feel?
🔶Do you truly desire to be the very best version of yourself?
🔷Do you truly desire to be a better role model for your family?
🔶Do you truly desire to be a better leader for your team at work?
🔷Do you stay out of pictures or hide behind people?
🔶Do you like what you see, I don’t mean do you hate yourself? (This is a yes or no answer no need to negotiate)
🔷Do you truly desire to change your reflection in the mirror?

Finally ask yourself…
🔶Am I setting a high enough standard for my life or am I setting the bar way too low and celebrating the bare minimum?

Those were the hard questions I asked myself when I finally hit rock bottom smelling like booze and puke… I didn’t score above a 3️⃣ on any of those questions.

Start getting raw and real with yourself.

Until you start being honest with yourself and tell the 100% truth nothing will change.

If you are one of the lucky ones who are able to change without being completely honest… unfortunately your results won’t last.

Your version of rock bottom doesn’t have to be as extreme as mine was… you just have to be sick and tired of being “stuck” and want to make a change in your life.

Are you ready to commit to yourself and create lasting change to become the best human, leader, and role model you can be?

I can help you!

05/04/2024

Case Study For Busy Professional Men

Tired of the big ass belly that seems to get bigger no matter what you do? If you are It's time for a change that actually works.

In four short months from now—you’ve burned off that belly fat, your clothes fit better, and you feel healthier than ever.

If you don’t know what to do in the gym to not only look good naked but also feel comfortable in your clothes, or if you don’t know want to eat to strip the fat off your body, you're not alone.

Most men think losing weight means starving yourself and spending a crazy amount of hours in the gym.

But what if you nothing is off limits and you could eat the foods you want and workout 4 days a week?

We’re launching a new Case Study for men.

The Catalyst is for business professionals who want to get fitter, feel better, look younger, have more energy, and get rid of your big ass belly so you can feel more confident taking your shirt off at the pool or the beach.

This is your chance to join us and learn how to get jacked and shredded with short workouts that make you strong and powerful.

You can eat delicious food, burn fat fast, while while getting rid of your dad bod without feeling hungry.

The Catalyst is designed to be the spark in men’s lives to transform their fitness, body, habits, and help them become the role model of strength their family deserves.

Spaces are limited because we want to ensure personalized attention.

This is a unique opportunity for those men dealing with chronic fatigue, diabetes, ED, high blood pressure, or high cholesterol who are ready to transform their bodies and health to not just lose weight, but transform your entire life.

"If you're ready to make a significant change and say goodbye to that big ass belly, DM me 'CATALYST now to to get more info.

RISE to be the man you are called to be!

DM me CATALYST for the details.

Case Study starts Monday June 3rd

05/02/2024

I was NOT a good man when I was drinking… I DESTROYED relationships and friendships.

I’m talking about lighting a match and burning those bridges in such a way that there is no way to ever cross back over.

But before I let the match I soaked those bridges in napalm… and let them on fire to people who did not deserve to have that happen to them.

I was not a good human being at all.

I can’t tell you what you should do…

I can only tell you what happened to me today.

This morning at my BNI meeting, I saw an ex, that I have not seen in 20 years.

So what happens when your past and your present collide?

I had a very difficult conversation with her today about how much of a bad person I was when I was drinking…

Without going into great detail, and putting her business out there, she should’ve been the first person that I apologized to after I sobered up.

Of all the people that I did the most wrong too, she was the last one that I apologize to.

That apology while decades late was finally delivered today.

I told her I I don’t want you to think that I am trying to get anything from you. I just want to let you know how truly sorry I am. I was hurting and trying to drink away my pain. I caused you pain that you never deserved and thank you for trying to help me.

I don’t expect you to ever forgive me for the things that I did and the way that I treated you…

I want to apologize to you, to your face because you deserve it.

If you decide to accept my apology or if you don’t, that’s completely up to you… I’ve been sober for over 10 years, I’m a changed man, and just know I am so very sorry for everything!

Why am I telling you this?

You can’t solve problems in any area of your life with the same thought process and line of thinking that created them!

Far too many people men and women both are quick to apologize in the heat of the moment and then never change their actions…

That’s manipulation! Stop doing that!

A lot of people wouldn’t have bothered to apologize because it happened so long ago and their ego wouldn’t let them admit they were wrong…

At the end of the day you have to lay your head down on the pillow and only you can decide who you truly are when no one else is around.

I wish I would have reached out to her sooner but in all honesty... I didn’t think she would talk to me.

I have spent the last 15 years working to change my life, to become a better man.

I know who I am…

I know who I am becoming…

I love and respect that man…

I love and respect me!

05/02/2024

A lot of people are talking about renovating their homes. Before you do, look in the mirror and ask yourself if it’s your body that should be renovated 1st or the four walls you call your address? Your body is the only place you’ll ever truly live!

05/01/2024

“Remember when, is the lowest form of conversation any two people can have.”

If this quote sounds familiar, then you’re also a Sopranos fan like me.

Tony said this about people talking about their past glory days because they haven’t done anything significant with their life recently.

For me, working in health and fitness, I hear this all the time:

💭I remember when I used to be 30 pounds lighter
💭I remember when I lettered in every sport I played
💭I remember when I scored four touchdowns in one game at Polk High
💭I remember when I used to be jacked and shredded

We all have great memories from the times that we played sports when we were younger… I know I do.

Let me ask you:

❌When was the last time you were full of energy to play with your kids without getting tired quickly?
❌When was the last time you felt confident when you you looked in the mirror and said “DAMN I LOOK GOOD?”
❌When was the last time you went to the pool and kept your shirt on?
❌When was the last time you put on a suit and it was too small, especially around your stomach?

Yes, I want you to look good to be an example for your family. But it’s not all about just looking good.

I want you to feel good and be proud of yourself.

If you’re going through life, overweight, out of shape, low on energy, and being unhappy, that’s not a good way to live. All of these things affect your mental health.

Looking in the mirror first thing in the morning and not liking what you see as soon as you wake up is a great way for self-esteem and your confidence to disappear.

As men, we’re taught to bottle up our emotions and feelings, and too many of us turn to alcohol, food, S*x, or drugs to make us feel better.

Believe me, I know I was one of those men who self-medicated. If you’re looking to make a change in your life, ask me about:

The Catalyst Program - the spark to ignite your transformation.

I will be doing a case study with a small group of select men teaching them how to feel better, look younger, live longer, regain their confidence, and live longer.

05/01/2024

It is your choices not your circumstances that allow you to win or lose! Don’t be undisciplined and inconsistent.

Don’t base your life, the things you’re going to do or not do every day based on your emotions… if you feel like doing it or not. You’ve gotta show up and do it anyway!

When you live life like this, you are more likely to end up anxious and depressed.

Stop accepting mediocrity into your life by making excuses on how you look and how you feel. You have I realized potential but you’ve also given up control in your life and drifting with the current aka other men settling for mediocrity in their lives instead of steering yourself straight to excellence and becoming the highest, best, and most elite version of yourself and become a purpose driven man.

You know you’re meant for more stop playing small.

There is work to be done but instead you constantly choose desire and pleasure over duty and purpose.

You have one shot at this life.

You are only competing with yourself… stop losing to yourself!

It is exciting to see the changes that are taking place in your body when you decide to become the very best version of yourself 🙌🏽

Do the work even if you don’t feel like it.

Do the work even if no one else will do it with you.

04/30/2024

Breakfast this morning. Lemon, poppyseed, protein, pancakes with turkey bacon and regular bacon.

04/30/2024

Didn’t feel like showing up but I did…

04/29/2024

I want to have a real talk with you about something that I know hits close to home for a lot of men… but more often than not it’s never talked about.

How your health affects how you’re seen as leader!

We’re told not to judge a book by its cover but it happens almost 100% of the time when we meet someone new.

Maybe you're feeling some pressure about staying fit and how your appearance reflects on your leadership?

You may also worry about, "If I can't take care of my health, can I be a role model to my team or be the superhero my kids think I am?"

The way you show up in life is how you are perceived…

❌ You’re out of breath
❌ You’re sweating through your clothes
❌ You can’t fasten the buttons on your shirts & suits because they are too small
❌ Your clothes are too big and always become untucked and you look disheveled.

It all makes you think “If I can’t lead myself how can I lead others”

I know this might p**s you off reading this, but it’s true for a lot of people.

You’ve even done it too! If you don’t believe me I’ll prove it to you.

You didn’t meet your wife or husband by seeing their shinning personality across a dark crowded room!

You saw their face and that’s what attracted you to them.

Then their personality is what kept you there. See I told you you’ve done it…

You’re busy AF and that’s why you don’t think you have time to workout.

I get it, we all are. BUT the fact that you think you need to be ready…

… is EXACTLY why you haven’t started getting your physical and mental health in order.

Taking specific and measurable action to improve your health CHANGES YOUR LIFE!

It’s your limiting beliefs that are keeping you overweight, out of shape, unhealthy, and unhappy.

This is why you’re still browsing through the internet looking for free solutions. You may have been doing this for months or maybe even years!

This need to find the “perfect program” that by the way, it doesn’t exist, everyone is a different and needs an individual custom built program!

Is nothing more than you making excuses and becoming a master at procrastination.

Let's be clear here…

Being a leader isn't only about looking like you’re jacked & shredded.

Being a good leader requires you to make smart decisions, understanding your team, and driving results.

But yeah, I get that it feels like your physical state ties into all of this… because it does!

If you don’t have the energy to work hard and negotiate for yourself the team you lead won’t do it either because you are the example they look up to.

The standard in your home is set by you.
The belief of your team is set by you.
The role model your family is a standard you set.

When you are ready to raise the bar, increase your energy, production, and profit my inbox is open let’s chat

P.S. This was me in 2015 at 247 lbs after I hurt my back

04/29/2024

Spicy chicken and pepper pasta.

Don’t let anyone tell you that pasta is off the menu when eating healthy.

Photos from Clif Brooks Online Fitness Coaching & Nutrition's post 04/29/2024

Yesterday I gave myself a cheat day. I woke up 5lbs heavier today than I was yesterday!

208.8 -> 213.8 but I didn’t gain 5 lbs of fat!! It’s mainly water from all the carbs I ate! (Look at my pic I sure didn’t gain 5lbs of fat)

Here’s why I do NOT recommend almost all people to do this… let me explain!

1st most people would lose their minds with waking up 5lbs heavier.

Not a cheat meal but the entire day to eat any thing I wanted and as much as I wanted after my photo shoot.

I ended up eating 5114 calories.
269g protein
421g carbs
130g fat

As you can see I had 2 donuts and 2 cookies those were 1850 of my calories.

Everything else I ate was pretty healthy.

Most people eat junk food all day long and can’t get back on track with their nutrition and end up having a few cheat days trying to get back on track if not an entire cheat week and never getting back on track.

Once you eat all that sugar your body craves more! I’m no different I want to eat more sugar today BUT I have the discipline built over many years not to eat it.

To get back on track it only takes 1 meal or 1 workout and you’re back on track. I’ll post my breakfast later to show you I’m back on track

Photos from Clif Brooks Online Fitness Coaching & Nutrition's post 04/29/2024

Yesterday I gave myself a cheat day. I woke up 5lbs heavier today than I was yesterday!

208.8 -> 213.8 but I didn’t gain 5 lbs of fat!! It’s mainly water from all the carbs I ate! (Look at my pic I sure didn’t gain 5lbs of fat)

Here’s why I do NOT recommend almost all people to do this… let me explain!

1st most people would lose their minds with waking up 5lbs heavier.

Not a cheat meal but the entire day to eat any thing I wanted and as much as I wanted after my photo shoot.

I ended up eating 5114 calories.
269g protein
421g carbs
130g fat

As you can see I had 2 donuts and 2 cookies those were 1850 of my calories.

Everything else I ate was pretty healthy.

Most people eat junk food all day long and can’t get back on track with their nutrition and end up having a few cheat days trying to get back on track if not an entire cheat week and never getting back on track.

Once you eat all that sugar your body craves more! I’m no different I want to eat more sugar today BUT I have the discipline built over many years not to eat it.

To get back on track it only takes 1 meal or 1 workout and you’re back on track. I’ll post my breakfast later to show you I’m back on track

04/28/2024

Meals for the week are ready to go!

04/27/2024

I want to use this picture as a teaching moment for not quitting on yourself when you don’t reach your fitness goals!

On April 12th my birthday I posted the picture on the left.

I was NOT happy with the outcome of my birthday shred challenge!

I had food poisoning from shrimp right before I took the picture.

As you can see I was pretty puffy and swollen still but since I said I was going to post my pic on my bday I did.

I could’ve gotten mad and said f**k it it’s not my fault I got food poisoning and blamed my circumstances, and quit my shred… that’s what most people would have done…

Instead, I simply scheduled a photo shoot for Sunday the 28th which is tomorrow morning.

I decided was gonna make sure that I showed up in the best condition that I could.

The picture on the right is from this morning, I still have some time to Dial things in today so tomorrow morning is a great shoot.

No matter what happens never quit on yourself!

Now most people are going to be like why can’t I have results like that as quickly?

Well, the main reason is that I’m not afraid to be hungry.

If you are in a calorie deficit, you were going to be somewhat hungry… and most people don’t like that feeling.

They have been over eating for a while, that’s why they have weight they want to lose.

Honestly, I don’t like it either, but I can stick through it temporarily because I know what the outcome will be.

So, if you have set an end date to reach a goal, and you didn’t succeeded, like I didn’t… Do not quit keep going, and you will eventually reach your goal.

04/26/2024

If you’re reading this… I have a question for you…

Do you still have goals and dreams that you want to go after?

When you look in the mirror do you want to change the reflection looking back at you…

… but you’re “too busy” adulting.

You think that ship has sailed and you don’t have time to change your body.

That the time for goals and dreams has passed and that you’re trapped in your body.

Do you look at shows on tv or pictures online and see others who are happy, healthy, and full of energy and ask yourself what’s wrong with me that I don’t have that?

WHY can’t I have that?

Then you justify to yourself why you can’t do it.

Reinforcing your beliefs that it’s not possible for you.

Don’t let your beliefs stop you from having what you want.

It is possible no matter why you think it isn’t… don’t stop believing and dreaming.

Don’t give a job 50, 60, 70+ hours without taking time to give back and invest into yourself.

All those hours you put in, if you were to have something happen to you…

Do you think that job would keep your desk open or replace you if you couldn’t produce for them?

That is the reason why you need to focus on your health because if you don’t look out for yourself and your family no one else will.

Don’t work on someone else’s dream so much that you don’t have any time left for yourself!

Don’t let the life you are “building”

Kill the dreams & goals that are already in your soul

Reaching your goals and dreams and being successful in transforming your body is not who you are… it’s what you know.

Old keys do not open new doors.

If you’ve been at a “plateau” and you’re still overweight, out of shape, and unhappy…

… what you know is not working! It’s time to do things a different way than you’ve always done them.

Maybe you came to my profile to get motivated, I do not know…

I don’t want you to come to my profile to get motivated!

I want you to get inspired!

For that inspiration to move you into taking action!

Taking action changes your situation and ultimately your life.

Having knowledge without applying it, is 100% useless!

Do you know what it takes to make your dreams of feeling better, looking younger, having more energy and living longer possible?

If you are not currently working towards a healthier body, your answer no matter what you believe is NO!

If that sounds like you… you and I should talk, my inbox is always open!

04/23/2024

How many times have you started a new fitness program and “this time you were going to go all in and change your life” only to throw the towel in after a few weeks?

Or you stuck it out for a couple of months? Don’t feel bad… you’re not alone.

Now that you’re not being defensive because I attacked you, you can read this with an open mind.

No 2 people have the same lifestyle, body, goals, or needs. A cookie-cutter one size fits all program won’t fit into your busy life.

Real talk… most fitness programs don’t take into account your day-to-day life and are setting you up to fail.

How many times have you missed a workout because work ran late or you had to catch up with family stuff?

When your calendar is packed with back-to-back meetings and running your kids’ all over town to their activities, these plans fall apart and you don’t know how to make the necessary changes to get things done.

Most fitness plans will sell you the dream of overnight transformations without making any changes to your daily life. Of course, that is what you want to hear so drink the Kool-aid thinking you’ll become a new man doing the exact same things that kept you from reaching your goals 1st place.

Quick fixes don’t work. Period. End of story!

Real sustainable lifestyle change takes time and needs to fit into your life. You’re not just looking for a quick fix to get you lean for summer and then gain all the weight back in the fall like last year… and ever year before that.

It’s tough to stay motivated when you’re going at it alone. Without a coach pushing you, it’s easy to fall off track and not get the results you’re working towards.

Also when you do hire a coach and insist on doing things your own way… you are not going to get the results you want.

If you could have gotten in shape without the coach you wouldn’t have hired them. Old keys do NOT open new doors!

For a fitness plan to truly serve you, it must be both be realistic about your time, customized to your specific needs, blends with your lifestyle, and the focus is long-term success while still being able to balance everything on your plate.

04/22/2024

75 hard is a mental & discipline challenge not a weight loss challenge.

Weight loss can be a side effect of doing it but it’s not the main reason you should do it.

Eating healthy doesn’t mean you will lose weight especially if you are eating too many calories of healthy food.

As you can see from this text from a new client and his wife, having a specific nutrition & workout plan will get you results so much faster.

What he lost in 75 days he lost in less than 2 weeks with me

04/20/2024

Only 4 people got the answer from yesterday’s question. The majority of diets that I review simply lack enough 𝐏𝐑𝐎𝐓𝐄𝐈𝐍!

Here’s why protein is really important.

Men, yes you can eat too much of it. But we know that protein is the building block of muscle tissue and so you can get strong and lean.

Ladies, I promise you’re not gonna get super jacked and be bulky like a man.

We know that keeping your muscle will help you lose fat.

One thing I’ve done for clients is put together a protein packed recipe guide with easy to make meals.

If I shared that publicly would anyone want it?

👇 𝙅𝙐𝙎𝙏 𝘾𝙊𝙈𝙈𝙀𝙉𝙏 𝘽𝙀𝙇𝙊𝙒 👇

04/19/2024

The worst enemy you can meet will always be yourself.

If you aren't where you want to be in life it's only for 1 reason.

Look in the mirror, the reflection you see in the mirror... he or she is the reason.

What is it that you want that you are stopping yourself from doing?

I'm talking to myself as much as you think I'm talking to you…

Did you already or do you have plans to workout today?

04/18/2024

I’ve assessed hundreds of diets in the last couple years as a coach. And there’s 1 common theme of most diets I review.

Comment below if you think you know what it is 👇

04/17/2024

I was NOT happy with the results of my birthday shred.

I could say it was the food poisoning from the previous weekend that caused me to have inflammation, feel bloated, and look soft.

I could say that I didn’t do what I was supposed to do and go back to work, and make myself proud.

One is a victim mentality where I take no responsibility and blame life’s circumstances, even though they may be “valid.”

The other one is a winners mindset, where I decide to do what needs to be done.

If you know me, you know which one I chose.

I’m taking 100% accountability for not reaching my goal.

I am far from perfect.
I’m not a fitness robot.
I did not go 100% all in on my transformation.

Doesn’t matter what the reason was so I scheduled a photo shoot for Sunday, April 28.

This gives me time to put the work strip away, some body fat and take the pictures that I initially planned.

I want this to be a learning lesson to everyone.

The goal ALWAYS remains the same.

Even if you don’t reach it when you planned on it.

What will I look like in less than two weeks?

(What I do know, is that if you want faster results… You have to be OK with being hungry! And I am)

I have no idea but, we will all find out together!

04/15/2024

I was HUNGRY and had an early dinner today.

Ground Turkey & Rotini Pasta

790 Calories
126g protein
46g carbs
13g fat

04/15/2024

𝐎𝐇 𝐌𝐘 𝐆𝐎𝐃 𝐈 𝐆𝐀𝐈𝐍𝐄𝐃 𝟏𝟏 𝐏𝐎𝐔𝐍𝐃𝐒 𝐎𝐕𝐄𝐑 𝐓𝐇𝐄 𝐖𝐄𝐄𝐊𝐄𝐍𝐃!!!!

This is what most people would say… then they’d flip out!!

I weighed 218lbs on Friday
Today I weigh 229lbs on Monday

It was my birthday and I went out to eat MULTIPLE times.

Saturday night I went to an all you can eat Brazilian steakhouse called Chima, and I ate A LOT!

I had multiple desserts over the weekend too.

It was my birthday and it only comes around 1 time a year so I got after it and I’m not ashamed.

When you go out to eat, restaurants put lots of salt in their food. The extra salt causes you to retain water so the scale goes up.

I ate A LOT of starchy carbohydrates too.

Your body’s primary energy source is glycogen.
Glycogen is found in starchy carbs.
Your body stores glycogen in your liver and muscles.
For every gram of glycogen in your body, it bonds to at least 3 grams of water
�So most of if not all of the 10 pounds of weight I gained was WATER and NOT fat.

Just because the scale goes up doesn’t mean that it’s the worst case scenario.

That’s NOT how your body works.

To gain body fat, you would need to eat more calories than your body can burn for energy.

For example if your body had maintenance calories of 2000 (meaning you need to eat 2000 calories for your weight to stay the same)

To gain body fat you would need to eat any amount of calories above 2000. Let’s use 2500 for this example.

That’s 500 calories extra a day which is very easily done because most people DO NOT WEIGH, MEASURE, and TRACK their calories and macros ACCURATELY!

If you eat 500 extra calories a day for 7 days you will gain 1 pound of fat.

Even if you are “eating healthy” you will still gain body fat because you are eating more calories than your body can use.

This is because you are guesstimating how many calories you are eating.

I’m not going to say f*ck it and just eat anything and everything because my weight went up.

That’s like getting a flat tire and then stabbing the other 3 with a knife because you got mad you hit a pit hole.

STOP sabotaging yourself!

My water weight will disappear in a couple of days.

My weight will go back down in a couple of days

That’s how the human body works.

Have patience, FOLLOW THE PLAN, and you will get results.

If you need help putting together a plan… my inbox is always open!

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Sterling, VA
20166

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