I had a dream I could lift my way to heaven,
When I awoke I started doing bench press.
I told God I’ll be back in a second,
Man it’s so hard not to lift reckless.
– Ye (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
I sometimes think my advice is somewhat redundant.
I feel like I’m repeating myself; saying the same things over and over again, both with my social media content, and with my newsletters.
But the funny thing is, after almost 13 years running AF, I still – to this day – get constant notes from people who appreciate my grounded, straight forward, and down to earth advice.
Fitness isn’t complex.
I know much of the industry is built around the idea that it is.
Everyone claims to have “the secret”, when in reality, here are the 5 things you must do:
- Stay consistent with your calorie intake.
- Consume ample protein.
- Lift weights with intensity 3+ times per week.
- Get at least 6-8k steps per day.
- Sleep 7+ hours per night.
That’s honestly 98% of fitness, right there, in a nutshell.
“But what about fasting, what about peptides, what about hormones, what about menopause, what about… what about… what about…”
Yeah?
What about it?
The basics have always been the basics; the 5 pieces of simple, straight forward advice you see above have created uber-fit people since the dawn of time.
That will never change.
SO, the REAL question for you is… How do I do the 5 items listed “better”?
Because that’s the TRUE measure of your success.
How many days can you consistently do those 5 things?
Well, this newsletter issue is about #1 and #2 – the 2 biggest nutritional items you need to do – control your calories and eat enough protein.
How do you best do this?
I’m glad you asked…
Sometimes, a study comes along that gives me a massive amount of confirmation bias.
And I smile and say, “Hey, lookie there, I really know what I’m doing here!”
This was one of those moments.
A few weeks ago I ran across a study that confirmed exactly what I’ve been telling you all along…
Eating the same meals on repeat is far and away the most effective way to lose body fat and keep it off.
Before I ever started coaching other people, I intuitively realized this.
Once I really dove into the macro tracking deep end, I knew I wanted to make my life easier.
Not harder.
I created a breakfast and a lunch that hit my macros.
And I started eating it every single day.
To many, that sounds boring.
But most people can do pretty darn good eating the same thing each day for breakfast and lunch.
It doesn’t mean I never changed it up… I would eat the same thing for a few weeks. Maybe a few months.
When I’d get sick of a meal, I’d swap it out for something else.
But with this format, meal planning becomes an absolute breeze.
You only need to plan for 7 meals for the entire work week.
A breakfast.
A lunch.
And 5 dinners.
And once you get your “5 dinner rotation” down?
Man, fat loss has never been so easy!
I’ve always eaten like this, and I always recommend it to clients.
It’s a big reason why my clients have such an impressive track record of losing the weight and keeping it off.
I wasn’t exactly surprised to see this study come out, which concluded that eating the same meals on repeat was associated with 40% more weight loss than those who try to “reinvent the wheel” each meal.
There’s a number of reasons this outcome happens.
First, you want to think as little as possible about dieting.
You want to “set it and forget it”.
There’s no better way to “forget it” than to just eat the same meals on repeat.
Second, you want to always be prepared and ready to go.
That’s easy to do when you’re used to the menu, and there are no surprises.
Third, you want to be positive your calories and protein are on point.
When you’re eating the same thing over and over, that’s guaranteed to happen.
Fourth, you want your digestion to be fantastic.
The body loves predictability; eating similar foods at similar times is the most predictable format there is.
Fifth, you don’t want to track your calories/macros long term.
If you’re constantly eating new meals, you’ll always be tracking.
If you eat the same things, there’s no need to track, as you already know the nutritional content.
But hey, who am I to tell you what to do?
As always, your mileage may vary.
But I’ll never stop telling my clients – and everyone who follows me – to try to hit “The Trifecta” with your meals.
Healthy (it hits your numbers)
Tasty (you enjoy it)
Repeatable (you can eat it over and over again and not get sick of it)
Once you find the meals that hit The Trifecta for you, put them on rotation, and you’ve systemized your nutrition for the rest of your life.
Literally.
I’ve been coaching men and women in 1:1, personalized protocols since 2013.
Here’s an example from Sam – he lost 50 pounds in my program and now has a 6 pack at the age of 49:
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
Something I’ve noticed with clients:
My clients track their compliance closely.
You can have “one mess up day” per week.
Not a binge, but a day where you go over.
And you’ll still be fine.
But you can’t have 2.
2 days per week messing up = no results.
It is what it is.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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