avatarMitchell Linn Harris

Free AI web copilot to create summaries, insights and extended knowledge, download it at here

1219

Abstract

r favorite foods enough to stay sane and hit your goals on your timeline.</li></ul><h2 id="9bb6">How to eat.</h2><ul><li>Eat slowly.</li><li>Chew your food well.</li><li>Sit down during meals.</li><li>Eat with other people.</li></ul><h2 id="be9d">How much to eat.</h2><ul><li>Eat 1 gram of protein per pound of bodyweight</li><li>Eat 1–2 fist-sized portions of vegetables</li><li>Eat enough carbs to fuel your activity, but not so much you get fat.</li><li>Eat a small amount of added fat if you’re eating lean proteins. Add no fat if your proteins are higher in fat.</li><li>Drink half your bodyweight in oz every day.</li></ul><h2 id="e672">When to eat.</h2><ul><li>Eat between 2–5x per day when the sun is up.</li><li>Fast between 12–20 hours/day.</li><li>Put the bulk of your daily carbs near your workout.</li></ul><h2 id="e461">How to stick with it (the hardest part).</h2><ul><li>Eat the same thing every day as much as possible. Rotate meals or single ingredients before they get stale.</li><li>Find your favorite meals that fit within the rules, and always have those staples on hand.</li><li>Prepare food in bulk so you don’t run out of healthy stuff.</li><li>Discipline at the grocery store removes the need f

Options

or discipline at home.</li><li>Cook your own food 80–99% of the time.</li></ul><h2 id="bc78">How to adjust your eating</h2><p id="1946">The nutrition plan you start with isn’t the one that will stay with you forever. As your results start coming, you may want to make adjustments to accommodate your life or get better results for your goals.</p><p id="7774">Stick with a plan for 2 weeks before making a change.</p><ul><li>Not losing fat? Decrease intake by 250 cals/day (about 1 serving of carbs OR fat). Don’t cut protein.</li><li>Not gaining muscle? Increase intake by 2–3 total serving of carbs and/or fat.</li><li>Losing muscle? Add 1 serving of lean protein/day.</li><li>Gaining too much fat when adding muscle? Decrease 1 carb or fat serving AND increase lean protein intake.</li></ul><p id="8957">There are a TON of other finer points to nutrition, and I reserve the right to update this sheet as my own knowledge and coaching practice evolves. That said, pretty sure I nailed it.</p><p id="299a">-Coach Mitch</p><p id="3e43">P.S. If you want help navigating this or implementing it in your life, apply for coaching here: <a href="http://strongbox.fit/nutrition">strongbox.fit/nutrition</a></p></article></body>

Eat Like This: Everything You Need to Know About Nutrition on One Page

A lot of nutrition information is designed to confuse you. And a lot of the best minds in the field of nutrition are trying to teach you what they know, rather than show you how to do it. You don’t need a nutrition book, you need to

  1. know what, how much, and when to eat
  2. how to stick with it, and
  3. how to adjust it.

This page will cover a way to eat that will get 90% of people to 90% of their goals of fat loss and performance if they follow it 90% of the time without being neurotic, chasing fad diets, or having people side-eye you at restaurants and family events.

Let’s get to it.

What to eat.

  • Eat protein from animal products.
  • Eat a variety of brightly colored vegetables.
  • Eat single-ingredient carbs from roots, tubers, some grains, and fruit.
  • Eat healthy fats from animals and plants.
  • Drink water.
  • Eat your favorite foods enough to stay sane and hit your goals on your timeline.

How to eat.

  • Eat slowly.
  • Chew your food well.
  • Sit down during meals.
  • Eat with other people.

How much to eat.

  • Eat 1 gram of protein per pound of bodyweight
  • Eat 1–2 fist-sized portions of vegetables
  • Eat enough carbs to fuel your activity, but not so much you get fat.
  • Eat a small amount of added fat if you’re eating lean proteins. Add no fat if your proteins are higher in fat.
  • Drink half your bodyweight in oz every day.

When to eat.

  • Eat between 2–5x per day when the sun is up.
  • Fast between 12–20 hours/day.
  • Put the bulk of your daily carbs near your workout.

How to stick with it (the hardest part).

  • Eat the same thing every day as much as possible. Rotate meals or single ingredients before they get stale.
  • Find your favorite meals that fit within the rules, and always have those staples on hand.
  • Prepare food in bulk so you don’t run out of healthy stuff.
  • Discipline at the grocery store removes the need for discipline at home.
  • Cook your own food 80–99% of the time.

How to adjust your eating

The nutrition plan you start with isn’t the one that will stay with you forever. As your results start coming, you may want to make adjustments to accommodate your life or get better results for your goals.

Stick with a plan for 2 weeks before making a change.

  • Not losing fat? Decrease intake by 250 cals/day (about 1 serving of carbs OR fat). Don’t cut protein.
  • Not gaining muscle? Increase intake by 2–3 total serving of carbs and/or fat.
  • Losing muscle? Add 1 serving of lean protein/day.
  • Gaining too much fat when adding muscle? Decrease 1 carb or fat serving AND increase lean protein intake.

There are a TON of other finer points to nutrition, and I reserve the right to update this sheet as my own knowledge and coaching practice evolves. That said, pretty sure I nailed it.

-Coach Mitch

P.S. If you want help navigating this or implementing it in your life, apply for coaching here: strongbox.fit/nutrition

Recommended from ReadMedium