How to food shop for fat loss (with a secret announcement at the end)

Abs are built in the kitchen

We have all heard that said before and we all know what it means. _{( secret announcement at the end)}

Nutrition is the key factor to how you look. You cannot out-train a bad diet but a good nutrition plan + any type of training will get you closer to your goals than just killing yourself in the gym.

The thing everyone forgets to mention is… what the hell foods do I put in my kitchen?

I've been there. When I first started to take my nutrition seriously, I did what we all do. I went to the store and bought chicken breast, a bag of white rice, and a big thing of broccoli. I had no idea what I was doing but I said to myself “ This is what ripped people eat. So if I want to get ripped this is how ill do it”

That lasted about a month until I got extremely sick of the same bland meals. The best part, I honestly felt worse during that time.

If you're reading this it means you most likely experienced a similar situation or are currently experiencing it. I had to learn the hard way how to shop for myself ( and now for myself + my girlfriend) & how to make foods taste good but still stay within my goals.

I ended up breaking each of my meals into 3 buckets:

Bucket 1: What is my protein option

Bucket 2: What is my veggie option

Bucket 3: what is my carb option

I started filling ⅓- ½ of my plate with protein, then I would split the rest of the plate- 50% veggies and 50% carbs. I have a tendency to put a lot of carbs on my plate so I always put veggies first.

I chose these options in this specific order because I learned they were the most important. Not getting enough protein throughout the day is step 1. Not doing this when you're trying to burn fat or build muscle is similar to trying to fill a bucket with a hole in the bottom. I chose veggies over carbs because I know for a fact I can eat enough carbs throughout the day. Veggies have always been a struggle for me, if you remember I didn't start eating them till age 18.

If you noticed, i haven't even talked about fats or portion sizes yet. You gotta walk before you run and crawl before you walk. I need to make sure you are learning how to crawl first.

This framework helps me shop because I will write out my grocery list by day.

What am I having for breakfast? = What proteins, veggies, and carbs am I having for this meal?

What am I having for lunch? = What proteins, veggies, and carbs am I having for this meal?

You get the point. When it comes to making a grocery list, figure out these 3 staples per meal and you can mix and match them however you want but the end result will be fat loss and/or muscle gain.

If you're struggling for meals, here's the link to what I call “ Lazy ways to make high protein meals that taste good”

This list will continue to be updated every 2-ish weeks but its a great place for you to start. With most of these meals, you can change your protein, veggie or carb and it becomes a new meal. The permutations are endless.

I haven’t told anyone this yet but I will be running a free 21-day challenge!

Eat More Move More Nutrition Challenge

This challenge isn’t like your classic nutrition challenge. I wanted to do something different and have it be a food-inclusive challenge vs a restrictive one. Instead of giving you a nutrition plan that will force a calorie deficit, I want to show you what it feels like to fuel yourself for movement. This is a free challenge with a grand prize of $250!

Since yall are getting first dibs on this challenge here is a rough timeline for everyone.

Sign-up period: 8/13-8/17

Kick-off call: 8/16 ( this is where I will discuss the challenge, how to win, what you win, and give away freebies. Hint: It’s a free snack guide AND core workouts)

Challenge starts: 8/17

Anyone who signs up from this email will automatically have a chance to win double the weekly prizes!

Sign up here!

Dont forget to call your mom

-Mike

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