How are your fitness-related New Year’s Resolutions and other fitness goals going? Whether you’re on track or you’ve fallen off the deep end into a sea of Swedish Fish and pizza (not together hopefully), this article is for you.
Well, sort of. Those of you who are on track, keep up the good work. You’re excused.
For those who find themselves struggling, swimming the aforementioned Swedish Fish (maybe drowning would be more accurate), then reach out your hand. I’m about to throw you a circular floatation device…no, it’s not a donut, you glutton.
It’s never too late to get back on track. Just grab hold of the following knowledge and together, we’ll pull you back on deck. It’s nice up here, you’ll like it. It’s basically a party. Cocktails of BCAAs, Exogenous Ketones, Protein Shakes, and like-minded individuals spending their nights with some meal prep and chill — Netflix can be on in the background.
What You’ll Learn — Get Back On Track
There are several obstacles when starting new habits. Just like any hurdles, when you don’t jump high enough over the first one, it’s entirely possible you’ll fall into the next one, creating a domino effect. Here are the more common ones we’ll go over:
- Dealing with temptation
- Keeping up your energy levels
- How to adjust your routine to fit reality
- How to eat out (fast food) without breaking the caloric bank
And, just so there’s no confusion, I must reiterate that this is a fitness article. Here are some of the New Year’s Resolutions I won’t be addressing:
- Fixing your moral compass: I lost mine years ago
- How to be a good person when Mercury is in retrograde: There’s nothing any of us can do about that. We’re nothing but unwitting victims to the moods of the moon.
- Getting that promotion: No idea. I just work and hope for the best.
- Expanding your mind: Actually, I can help here. Go read a book. (I’m sure I have a few good recommendations, like this funny satire book written by yours truly, Logan Atlas.)
- Breaking free of debt: It’s tax return season still, right? Spend all that money and for a while, I promise you’ll feel like you’re out of debt.
Energy Levels and Adjusting Routines
One of the biggest problems I’ve heard of other people’s clients running into is a general lack of energy when it comes to their diet plan and workout routine or fitness goals. This should not happen on an optimized diet/workout plan. Yes, even in a caloric deficit.
Excluding hormonal anomalies, usually, lack of energy and exhaustion is caused by one of these factors:
- Adrenal Fatigue
- Overtaxing your system
- Lack of sleep
- Not enough nutrients
- All of the above.
More often than not, it’s “all of the above” (or at least a mixture of a few). If it was just one thing, most of us could grit our teeth and keep grinding through, but when the problems compound, it’s like mining for gainz and suddenly the tunnel caves in all around us. Sure, you’re not dead, but you gotta remove the boulders one by one and even that can be daunting in order to achieve your fitness goals.
Parable time: Alex fell off the fitness bandwagon a few years ago, during their freshman year of college. Come New Year’s, Alex decides it’s time to return to physical glory. They do some research, purchase a 12-week workout and diet program from their favorite Instagram model (because said IG celeb claims it’s what he/she does), then Alex commits to their goal. And, of course, Alex also bought the supplements from that model, since every IG celeb has a supplement line now.
Statistically speaking, it’s highly likely that this “program” consists of:
- 5-6 workouts a week
- High-Intensity Interval Training after each workout
- A nutrient deficient diet that cuts into the following budgets
- Financial budget
- Energy budget
- Time budget
- But hey, it has a cheat day!
Sound familiar? Maybe all of this feels familiar, maybe only a little of it does, but in one way or another (and at one time or another), we’ve all experienced a similar experience.
The body requires nutrients, it’s as simple as that. Cutting out nutrients can cause lethargy in itself. Now add in extra work and arduous training sessions on top of that? It’s a recipe for disaster. We need balance.
It makes sense to want to jump all in, and I respect the enthusiasm, but it’s just not maintainable. If you’ve fallen off, more likely than not, it wasn’t that you failed or that you’re a slacker. It’s the opposite. You came in so determined that you burnt yourself out. When it comes to fitness goals/health, maintainability is EVERYTHING.
Adjust Your Routine to Fit Reality
You have to do something you can commit to. That’s abstract, I know. Let’s return to Alex for a second. What if, instead of going into the new year at an all-out sprint, they simply stepped into it, with intention, vision, and a realistic plan.
- 3-4 days a week in the gym, maybe some light cardio on the days off
- Eating consciously and doing minimal research about foods to limit (not cut out, just limit)
- Maybe tracking macros two days a week.
Be realistic with where you’re at, and what you can accomplish with what energy and time you have. If you can only make it to the gym 3 days a week, that’s fine. Go in and own those workouts. (Just don’t forget your pre-workout.)
If you can’t afford to eat organic chicken four times a day or work 60 hours a week so lack the time necessary to cook all that meat, it’s fine. You just have to adjust and adapt you fitness goals. And that might include some…heaven forbid, eating out.
Eat Fast Food AND Stay On Track
I’m not talking cheat meals. I’m talking every day of the week. It is absolutely possible to make fast food part of your diet and accomplish your goals. No, not just for bulking. For fat loss too. Whatever your fitness goal may be.
There, I said it. I’m a blaspheming heretic, I know. But guess what, I’m also right (come at me, bro).
Unless you’re prepping for a competition or a photoshoot then fast food won’t kill your fitness goals. The idea that we all need to be as strict as someone whose livelihood depends on their abs is absurd.
Here’s the caveat; you have to be smart about what you order. I’ve provided some common examples as well as their macronutrient profiles in the table below. These are selected from the biggest fast-food chains in America, and I’ve tried to include a wide variety of foods for all fitness goals. The ones I’ve left out are:
- Pizza: the holy grail of cheat foods, keep it where it belongs
- Baked goods: Come on. You must know there’s no utility in a muffin by now (unless maybe as a post legs day treat)
- Ice cream: It should go without saying that Baskin Robbins is not a meal
|
Menu Item |
Calories |
Proteins |
Fats |
Carbs |
Fiber |
|
Wendy’s: Baconator (no bun) |
760 |
53g |
60g |
2g |
0g |
|
KFC: Grilled chicken thigh, breast & drumstick. Green beans |
465 |
46g |
20g |
4g |
2g |
|
Chick-Fil-A: Grilled Chicken Sandwich (stats shown are with bun) |
320 |
28g |
6g |
41g |
4g |
|
Jimmy John’s: The J.J. Gargantuan Umwich (not the best option, but it’s my favorite so…) |
710 |
63g |
47g |
10g |
1g |
|
Chipotle: Keto Salad Bowl (could sub out keto salad for a steak salad with either beans or brown rice) |
590 |
32g |
42g |
15g |
8g |
|
Panda Express: Grilled Teriyaki chicken, and supergreens |
390 |
42g |
15g |
18g |
5g |
|
Starbucks |
JUST |
DRINK |
BLACK |
COFFEE |
(a little cream with stevia is fine) |
You’ll notice most of the options I laid out were more on the keto side. This isn’t because I think the only way to lose fat is by doing low-carb. The carbs you’ll find at fast food joints are often simple carbs and if you’re eating out during the day, simple carbs aren’t remotely ideal for energy — CRASH!
Note: if you’re going the fast-food route, it’s highly suggested that you never forget your Digestive Enzymes. I stand by what I said, you can achieve your goals eating fast food, but that doesn’t mean we shouldn’t optimize it. And fast food isn’t exactly great for gut health.
Dealing With Temptation
Eating Multiple Meals: When it comes to diet, there’s one widely accepted school of thought for adhering to a diet. The meal prep lifestyle. 4-8 small, healthy meals a day. This is often purported as beneficial based on the idea that it speeds up the metabolism. That’s false.
Depending on the person, this does have its benefits. Theoretically, if you’re eating meals that complement your goals throughout the day, then you’re less likely to make a poor dietary decision due to hunger that may jeopardize your fitness goals.
If you don’t have the time to meal prep, however, then this can be a problem. A good workaround would be to mix n’ match lifestyles. Stick primarily to healthy prepped meals such as lean protein, veggies, and clean sources of carbs or fats. But, keep a loose track of your macros and allow for leniency when you need to go out to eat — just be sure to add it into your Myfitnesspal.
Cut back on meals: Personally, I don’t like eating throughout the day. There are scientific reasons (we’ll touch on in later articles) that support the benefits of Intermittent Fasting, but there are also simple reasons.
- Meal prepping kind of sucks (for me): I like cooking my one meal at the end of the day. Feels like I’m feasting after a day spent working. If you go this route, just make sure to take your Phosphatidic Acid 30 minutes beforehand so you’re getting the most out of those nutrients!
- The statistical likelihood of cheating decrease: The more times I eat in the day, the more decisions that need to be made about what to eat. For me, it’s far easier to make that one conscious decision to eat only quality nutrients.
This isn’t for everyone. Some people would have an incredibly difficult time with the idea of not having food the entire day. But there’s a way to make it easier on yourself. You’ll still technically not be eating but you’ll intake nutrients.
Start off the day with something like our Exogenous Ketones or something fatty and delicious like one of my favorite recipes (Coffee with a half scoop of KETO PROTEIN and a half scoop of MCT Oil Powder). Either of these will give you the energy to get through the morning and more likely than not, the afternoon.
When the afternoon comes around, skip the lunch and drink a Keto Protein shake. The quality of fats and protein are great for mental faculties,* energy,* and cognitive function.* If you’re not doing keto, and are wary of fats, then try the BUCK FEED grass-fed whey protein — you could even add in a piece of fruit.
Finally, when the day is over and you’ve slain your workout, then cook up some delicious dinner and chow down. I suggest something nutrient-dense otherwise you aren’t as optimally set up for the next day. This can help you achieve your fitness goals.
Give In. But Indulge With Intention.
Not all indulgences are created equal, both in flavor and in quality. I’m not a big proponent of most sweets or salty snacks but if you need something throughout the day or a dessert at the end of the night, these are some good options:
- Protein bar: check the nutrition label. The sugar should be no higher than 5 grams, and there should be plenty of dietary fiber to slow down digestion.
- Any form of nuts, but preferably walnuts, macadamia nuts, or almonds: nuts are a great source of healthy fats. They’re also satiating.
- Dark chocolate: Must be over 72% cocoa for the lovely antioxidants. Hold off on eating this until the end of the night since sugar in general causes crashes.
- One of the low-carb ice creams is fine, but again, only at dinner.
- If you’re on keto, go for some pork rinds. If you have 4505 Chicharrones at your store, grab them. They’re delicious.
- If pork rinds aren’t your thing, there are plenty of other options out there like Wilde Chips. I still think they’re suboptimal but what’s worse; suboptimal solution or substantial setbacks?
Supplementation For Your Goals:
No one wants to spend all their time overthinking what supplements to take. You already know you want pre-workout, that’s easy. But deciding the best stack for your fitness goals can be a daunting task.
Good thing we already did that for you, huh?
-
- Healthy Weight Loss Stack: Mild fat burner so you shred fat, but gently, perfect pre-workout, RACKED BCAA to help you recover between workouts and burn fat for energy,* then Deer Antler Spray and STAG Multi-Vitamin to aid suboptimal side effects often associated with calorie deficits.*
- Muscle Building Stack: BCAAs for recovery,* pre-workout for killing training sessions, RUT Testosterone booster,* and Deer Antler Spray for optimizing hormones.*
- Keto Stack: The keto pit crew to keep you on your fat-for-fuel game. Exogenous ketones, a keto-specific multi-vitamin, a nootropic pre-workout, keto-friendly protein powder, and high-quality MCT Oil powder.
Make The Decision Every Morning — Lifestyle — Daily Resolutions
The problem with New Year’s Resolutions is the mindset. The quest for betterment in all things — fitness, health, career, family, mind — is not meant to be considered once a year. Self-growth is day-to-day, and meal by meal. The decisions we make every hour add up and it’s that compound effect that leads us to greatness.
And it all starts with supplements. Kidding. It starts with you. We’re just here to help. You just have to be comfortable enough to reach out (by clicking this link), let our products take you to that next level, and also…enjoy this sweet deal we have going on. You ready? I thought so.
For a limited time, our entire clearance section is 40% OFF. Additional promo codes aren’t valid on clearance, but you probably guessed that. Again, the entire clearance section is 40% OFF. Awesome apparel, multi-vitamin, and my favorite…D-Aspartic Acid (this raw ingredient is killer for boosting testosterone and since it’s unflavored it can be added into your stack easily by throwing a scoop into your pre-workout).
Here’s that link again, just click here. (The blue part)
Keep up the good work. Or if you haven’t been putting in good work, get back to putting in good work! Good luck with your fitness goals.
Peace, love, and most importantly, GAINZ. Speaking of GAINZ, what to bulk up your arms? Check our this guide to bigger arms.
-Buck
IG: loganlpeterson