You don’t see just how wild the crowd is?

Don’t you see just how big my bench is?

I don’t see why I need a spotter,

When I lift so much I can speak Italian?

– Kanye (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

In the world of tracking your nutrition, there are 2 absolute truths you need to understand.

Truth #1: If you don’t know how many calories you are eating each day, you are eating too many.

Truth #2: If you don’t know how many grams of protein you are eating each day, you are eating too few.

There are exceptions to this, but it is very rare.

An exception might be someone who is in a very stressful life situation, whose anxiety or mental health is causing a suppressed appetite – in that specific situation, someone might be under eating and not know it.

But other than that, these truths hold up, every single time.

I speak to a lot of people about their health, and about the requirements of my coaching program.

There are 2 things potential clients must commit to in order to join the program – strength training and tracking your nutrition.

The reasons for this are simple, and numerous.

First, this guarantees your fat loss results.

Yes, there are more factors to fat loss than calories and protein… BUT those are far and away the 2 biggest factors.

I need to be certain if you follow a program I set up for you, you will get results – tracking your nutrition guarantees that happens.

Second, strength training with intensity and eating ample protein guarantees you will sustain your muscle mass (and reduce your hunger).

If you simply dieted by reducing your calories without strength training and a high protein diet, around 50% of the weight you lose will be muscle mass.

This is an alarming statistic, and a big reason why yo-yo dieters see their metabolism drop over the years.

You lose 50 pounds via cardio ONLY, and 25ish of those pounds will be muscle.

Now, at your new, lighter weight, your Basal Metabolic Rate has dropped significantly, making it harder to maintain your new weight.

Your odds for a weight gain rebound are sky high… and then the cycle repeats itself.

We need to avoid this at all costs.

Third, tracking your nutrition guarantees you don’t undereat.

This is just as important as being in a deficit.

Yes, we need to be sure we’re not overeating, but we also need to be sure your diet is sustainable over time.

I speak with people every day who have tried the Keto or Carnivore diets, often combining them with intermittent fasting.

Yes, they lose weight.

But they also lose muscle, and create an unsustainable calorie deficit.

That sort of restriction doesn’t work long term; it might be a pain in the ass, but moderation is the better option for you.

Finally, tracking your nutrition teaches you a great deal, so eventually you don’t have to track your nutrition.

The purpose of tracking your nutrition isn’t to make you a slave to My Fitness Pal.

On the contrary.

I don’t want you to have to track every tablespoon of peanut butter for the rest of your life…

But if you put in the time to learn about nutrition and what actual portion sizes are, eventually, you will be able to estimate accurate nutrition amounts with ease.

In essence, you track now so you don’t have to track any more for the rest of your life.

(I am a great example of this; I tracked my nutrition closely from 2012 – 2015, at that point, I stopped. I didn’t need to any more. I know what I need to do to lose fat without tracking if I happen to gain a few pounds.)

Quick question – how many calories do you eat each day?

How many grams of protein?

Not “well, I eat about” or “I think I eat”… I want to know the exact number range?

Studies have consistently shown human beings underestimate calorie consumption in the food they eat by up to 50%.

Nobody is immune to this; even dietitians have been shown to be lousy estimators.

If you’re not tracking, you’re guessing.

Put in the hard work now, and reap the benefits for the rest of your life.

I currently have a few spots open on my personal, 1:1 roster for coaching.

I team up closely with my 1:1 clients and we work together on an individualized approach for success.

Here’s an example from a recent 1:1 client who lost 68 pounds in my program:

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.

November-28-2025

N.W.A. Tip Of The Week

More AF Content From Around the Web:

Site Links

Coaching

Social