I wake up, all veggies no eggs,
I hit the gym, all chest no legs…
– 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
Before we discuss today’s topic, I need you to know this:
If you are dining out on a regular basis, it is going to be more difficult to lose body fat.
Much more difficult.
Dining out should be a 1-2 time per week treat.
It should not be a regular occurrence.
It’s crazy to me there are people out there who will go out and grab lunch every single day instead of making their own food.
Dining out daily is not only an unhealthy habit, but an expensive habit at that.
Every diet that actually works requires you to eat whole foods and make your meals at home.
BUT that being said… you shouldn’t have to be a recluse and never dine out.
You need to have a social life and unwind from the week’s stressors.
Here are 6 rules for you to be able to dine out and not wreck your fat loss progress:
Rule #1: Check the menu before hand and decide what you will eat.
This is crucial – it’s Rule #1 for a reason.
Always have a game plan for success; even when you are dining out.
You do not want to get to the restaurant, open up the menu, and get “FOMO” when you see the barbecued ribs and french fries.
Look at the menu online.
Decide what you’ll get.
And when the waitress hands you the menu, don’t even open it.
You already know what you’re going to eat.
Rule #2: Never eat a “freebie”.
This means bread baskets, chips and salsa – whatever.
If it’s a freebie and the waitress plops it down in front of you, push it off to the side and ignore it.
Eating a basket of tortilla chips before your meal adds roughly 1,000 calories to your daily total; it will destroy your daily intake in one, fell swoop.
Rule #3: Emphasize LEAN protein.
Notice the “Lean” part.
No ribeyes.
No ribs.
No sausages.
LEAN.
Chicken breast.
Strip steak.
Pork chops.
Fish/shrimp/scallops.
Get a lean protein dish and try to minimize your fats and carbs.
Rule #4: Choose a healthy app, a small dessert, OR an alcoholic beverage.
But not all 3.
Just one of them.
The trick here is to not go crazy; share the app with the table.
Share the dessert with your significant other.
Use moderation (and if you can’t be moderate, then skip Rule #4 and just stick to your main meal).
Rule #5: Get all sauces and dressings on the side.
Calories add up QUICKLY if your meal is slathered in barbecue sauce or ranch dressing.
Liquid calories should be used as sparingly as possible.
Get them on the side and use just enough to make your food palatable (bonus points if you skip the liquid calories altogether).
Rule #6: Customize your order if necessary.
Remember, YOU are the customer!
Get a salad with triple chicken breast and no croutons.
Get double veggies instead of a loaded baked potato.
Get 2 extra scoops of steak with your Chipotle.
Do you!
Order what YOU want, and customize that order to maximize your protein and minimize your calories.
I’ve been known to order the “2 for $20” at Applebees with 2 sirloin steaks and 4x broccoli for sides.
Just for me.
They look at me weird, but whatever, that’s what I want, and so be it.
What did I miss?
What strategies do YOU use to eat healthier when you dine out?
I’ve been coaching men and women in 1:1, personalized protocols since 2013.
Here’s an example from Tres – he lost 30 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:
Not sure who needs to hear this but I try to aim for 2300-2400 cals per day when losing fat.
I’ve been doing this a long time so I don’t track super closely.
But when I start to stall, I start tracking closely.
Using spoons and cups. Weighing meats and pastas.
Tracking every sauce and oil.
And wouldn’t you know it.
I was actually eating 3k calories.
This happens to everyone.
Even the professionals.
Tighten your tracking up.
You’ll lose weight faster.
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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