![]() Regardless of what your goal is, knowing how many calories, protein, carbs, and fats you are consuming per day is critical to your success. How are you supposed to budget if you don’t even know how much is coming in? It’s like trying to hit a target blindfolded. Why should you track your food intake? The same reason that smart financial people track their income. This is something everyone should do at some point and honestly, it’s pretty easy now with all the apps that are available online. Pillar 2: Track Your Food Intake and Know Your ‘Maintenance Calories’ Adherence is BY FAR the biggest determining factor in how effective a diet strategy is, far more important than your strategy of low carb, low fat, high protein, etc. Gonna try a juice fasting diet? Ok, have fun with that for the 1 week you are able to adhere to it. You want to go on a keto diet? Cool, so long as you can see yourself never having a carb again. This is why the vast majority of people who lose fat will put it ALL back on and then some! Whatever strategy you pick for nutrition, make sure that it’s something that you can see yourself doing for YEARS. Why? Because they are impossible to make into a lifestyle. Juice fasts, quick fat loss schemes, gimmick programs, and magic diet hacks don’t work. They get caught up in trying ‘tricks’ that are completely unsustainable. If there’s one thing my research in nutrition has taught me, it’s that 95% of people never stick to any nutrition program for very long, mostly because people don’t make it a lifestyle. Hell, just go to the supermarket and look at 2 lbs of beef… that is A LOT of tissue! You think synthesizing that happens fast? HELL NO! With that said, here are my 5 nutrition pillars you MUST do as a beginner. So when we talk about building muscle and getting stronger, some people win the genetic lottery, and it happens pretty fast, but for most of you it will mean toiling away for weeks, months, years… decades!įall in LOVE with the process, and in time the outcome will be yours.īut make no mistake, this is going to take time. It wasn’t until almost 10 YEARS LATER that they become what I would call ‘pretty good.’ 15 years after I started that journey to make my legs not suck I hit a world record squat of 668 lbs (303 kg) at 201.5 lbs body weight at the 2015 IPF world championships. When I tell you I busted my ass, I mean I BUSTED MY ASS. A year went by, 2 years, 3 years, 4 years and they were still not very good. At the time my legs were a big weakpoint for me. I started competing when I was 19 years old. If it sounds too good to be true, that’s because IT IS A LIE.Ĭhanging your body takes discipline, hard work, proper guidance, and TIME… a crapload of it. What I really found out though, was that 99% of what you read is bullsh*t. I wanted to learn how to get as jacked and lean as possible, drug-free, using nutrition.ĭid I find some cool information? Sure, and I’ll share some of it with you. So I honestly didn’t go to graduate school with the notion that I wanted to do some awesome deed for mankind and cure some disease. Actually, I HATE losing to be more specific. ![]() Take it from a dude who did a PhD and research for the better part of 10 years attempting to find some magic hack or trick to make myself more jacked because I compete in bodybuilding and powerlifting and trust me when I say you’ve never met someone more competitive than me. Please understand that building a great physique takes TIME, more than anything. Many people will try to take advantage of you by promising you quick fixes, magic tricks, biohacks, and other such buffoonery. One thing I want you to understand before we get started is that you are in a VERY delicate place right now. So, I’m going to attempt to simplify things for you in order to get you jump-started on your quest to get leaner and more jacked. However, that might not be too thrilling for you all. Now, this is an extremely broad topic, and I could spend an entire year attempting to teach you just the basics. I’ll be taking you through your introductory class on nutrition for looking awesome. Layne Norton, but you can just call me Layne. Good morning class, please take your seats.
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