You eat healthy!? Where's the results?

If you're eating the right foods, but the only thing you've lost is your enthusiasm then you're probably making one of two common mistakes.



MISTAKE 1: Eating too much of it.



Brown Rice and Sweet Potatoes are great for you but not if you're 15 servings of it.

But I've heard preposterous claims by guys such as Jeff Caveliere of Athlean X saying calorie counting is useless and eating the right foods is all that matters. He's not the only one I've heard make claims like this.


Maybe with his genetics that works. But I dare you to try it and see how it works.

More important than what you eat is the amount. If you're trying to lose weight, the number one rule is to be eating at a caloric deficit.

But before you get ahead of yourself I want you to know this. You have to already be eating at an average to above average amount of calories before you cut. Which brings us to...

MISTAKE 2: Not eating enough food



If you're already at an extreme deficit and then try to cut, you'll basically be starving and throw off you metabolism. Making it work against you.

Translation: your body will cling to fat harder than ever.

So that's why I always suggest to people looking to lose weight to exercise more over eat less.



Look at it this way. The more you exercise, the higher your metabolism. The higher your metabolism, the more you can eat. The more you eat, the higher your metabolism.

So if you're having trouble getting results, look into what you're doing and see which of the two mistakes you're making.

You think you are, but you're not

So I'm an avid follower of Chris Aceto and Tom Venuto, so I'll often be regurgitating their words through my own experience. Hey, they're smarter and have been doing it much longer than me so why in the hell would I try to change the game.

So anyway, let's keep it simple and talk about how to break a fat loss plateau.




You're not tracking, but you think you are

I have countless people say they're tracking and eating like I said to but they're really not. Know how I know? They're not getting results!



One mistake a lot of people make is guessing at what they ate. I know it can be tedioius and annoying, but so is making your bed, and paying taxes. But you do it. Well, most of you.



You have to be completely honest and track everything.

I'm not saying you have to track how many milliliters of water you drank or how how many ounces of cabbage you had.

But you better track how many slices of bread or cups of rice you had.

Dietitians were asked to guesstimate their daily caloric intake without the help of any tools. Guess what...they were 85% off.



You think you're better than dietitians?

I'm already in shape, yet I track every single day how many grams of carbs, protein, and fat I get.

You think you're better than me?



This is not a pure science, so you if you want results you better not mess around. Because nothing is guaranteed, which means you really have to work for it.

You want a specific body, make a specific goal, and eat a specific amount.



You want 100% results, give 100 % effort. Damn, I'm starting to sound like a high school football coach.



Don't track the calories after you've already eaten your days worth of food. Yes you're tracking, but the only purpose you're serving that way is confirming why you're not getting results.

Input the food ahead of time then you'll see if it fits you goals for the day. If you need more you add more, if you need less you add less.

 Let me explain it once more so I don't blow your minds.



Let's say I've input all my food for the day and it's 8 pm. I got one last meal left and need to fit in 50 grams of carbs, 50 grams of protein, and 20 grams of fat. Well then I'll make sure I eat food that fills that requirement. Maybe a Lean Double Turkey Burger on Wheat Buns?

See how that works. Didn't have to be that. Anything that fit those requirements.

You see how dumb a lot of these meat heads are walking around this planet. You all make fun of them. Watch countless videos parodying them. Comedians joking about them. SNL made ratings with their skits about them. Jersey Shore shoved them down your throats. A lot of dumb but in shape people out there.



So guess what, you don't have to be a member of MENSA to do this.

You only need to really want it.

I know and you know a lot of people with great bodies that don't count their calories. Guess what, that's not you. That's them. They got the genetics for it. You obviously don't or you wouldn't be reading this. That's okay, I don't either. But that fueled me to work for it and that's how I know so much. Since I know so much I can teach it and have made a good career off of it.


Think about this. If you're going to go through all the pain, effort, money, and time to do this. You may as well get the results.

You Should've Already Got Results

You should see results every week. If you don't, what you're doing is wrong.

How do you actually know if you're doing something wrong. You could try to judge yourself by a mirror, or how you fit in your clothes, or how many times you get hit on Saturday night. 

But believe it or not there's much better ways of doing this.

Weigh yourself.

Measure your body fat.

I don't care if you use an electronic or analog caliper. Whatever you do use the same measurement method and don't switch, because the measuring tool will then become the variable.

If you're using analog calipers make sure you're using the same person as the measurer.

Also make sure it's you getting measured every time. HAHAHAHA I'm hilarious.

But seriously though folks. You can get yourself one of them hi tech weight scales out of a department store that measures your weight, bf%, LBM, waterweight, etc. all in one. It's 2013! We're living in the future people. 

After you've done that another good idea would be to find your LBM (Lean Body Mass).

Subtract your body fat percentage from your weight and and you'll have that. If you actually need me to explain how that's done then you're not allowed to read my blogs for now on, let alone make eye contact with me.

This way when you lose or gain weight you'll know how much of it was muscle and how much was fat.

I got a guy down 2 lbs one week and he was a little disspointed. Until I pointed out to him that he gained 3 lbs of muscle at the same time, so he actually lost 5 lbs of fat!

That's what sucks about just measuring your weight.

Those girls that are happy about losing weight after being sick for a week and not eating really only lost water weight and muscle, but these are not the girls that measure their body fat and LBM so ignorance is bliss.

Also get your measurements around your waist, hips, arms, etc, and check that out from time to time as well but not as frequently.

That'll do for today. I'm going to start making my blogs shorter but more frequent. 

I'll tell you what to do if you're not getting the correct results in the next blog.

Until then, keep trying to be like me.

Food Formula Fundamentals (F3)

A lot of people find it hard trying to understand how to put meals together. But no matter how many times I do it many people still don't know what the hell they're doing.


IT'S NOT COMPLICATED!!

You just have to know the fundamentals.

Here's a better understanding of how to compose your daily meals.

1: Complex Carbs: (Fibrous)
aka VEGETABLES
Asparagus, Broccoli, Okra

Cauliflower, Green Beans, Brussel Sprouts

Peas, Cucumber, Squash

Collard greens, Mushrooms, Zucchini

Lettuce Salads Pepper, green or red

Tomatoes, pasta sauce, salsa Spinach Kale

2: Natural Simple Carbs (Fruit)

Apples 
Unsweetened applesauce, Blueberries

Bananas, Oranges, Raspberries

Berries, Nectarines, Plums

Grapes, Peaches, Cantaloupe

Grapefruit, Pears 
Jelly (all fruit)

3: Complex Carbs (Starchy)

Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain

Potatoes (white, red)

Yams, sweet potatoes, CARROTS

Beans, lentils, legumes

Brown Rice

100% whole grain dry cereals*

100% whole wheat or whole grain pasta*

100% whole wheat bread & whole grain products*
*In Moderation

4: Lean Proteins:

Chicken breast, Turkey breast

Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)

Shellfish (Lobster, shrimp, Clams, etc.)

Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)

Eggs/Egg whites (One yolk for every six whites)

Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

5: Dairy Products (1% low fat, skim, or non fat)

Milk

Cheese

Greek Yogurt

Cottage cheese

6: Fats

Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat

A simple formula for creating effective, fat-burning meals and menus

Now that I've given the formula from the gods you now have to do something with it. I now deem you worthy of selecting those foods you actually enjoy eating and insert them into your meals. You can now quickly create 6 meals that will give you a 6 pack by following these rules. Like everything else, it's easy once you know what you're doing.

10 Simple Steps for creating a daily menu (50-55% carbs, 30% protein, 15-20% fat)

Step 1: Choose a lean protein from the list for every meal.

Step 2: Choose a starchy carbohydrate from the list for every meal

Step 3: Choose your simple carbohydrates for your breakfasts

Step 4: Choose your fibrous carbs for your lunches and dinners

Step 5: Add essential fats if insufficient quantities are present in your foods

Step 6: Count your meal subtotals and grand totals.

Step 7: Compare your totals to your calorie target and adjust the serving sizes

Step 8: Assign a time a time for each meal

Step 9: Do it now!

Step 10: Keep doing it

BFFM Breakfasts (meals one and two)

Because you’ll be eating five or six meals a day and the first two meals will

probably be in the morning, we’ll call meals one and two “breakfasts” for simplicity. The

first step in creating a breakfast is to select a lean protein such as egg whites. The second

step is to choose a starchy carbohydrate such as oatmeal. The third step, which is

optional, is to pick a natural simple carbohydrate such as an orange(if you're into that kind of thing). Now all you have to do is adjust your portion sizes to fit your personal calorie needs. There you have it – now you can give flab a right hook to the face as you tone your body with a bad ass breakfast.

Here are several examples.

Example 1 Egg white omelet oatmeal orange

Example 2 Protein Powder Oatmeal banana

Example 3 Egg White Omelet whole wheat toast all-fruit jelly

Example 4 Shredded Wheat Skim Milk protein shake

Listen, you can have cauliflower and turkey for breakfast if that’s what you want. 

However, most people aren't weird enough to consider that an appetizing or “traditional”

breakfast. Most breakfasts usually consist of oatmeal or cereal for complex

carbs, a piece of fruit for simple carbohydrates and egg whites, protein powder or

a dairy product for protein.

BFFM Lunches and dinners (meals three through six)

Meals three through six will typically fall within the afternoon and evening, so let's

group these meals together and name them something crazy like “lunches and dinners”. As with all

meals, start by selecting a lean protein such as fish or chicken breast. Second, you

choose a starchy carbohydrate such as a sweet potato. Third, pick a fibrous

carbohydrate such as asparagus. 

Here are four examples:

Example 1  Chicken breast Baked Potato Broccoli

Example 2 Top Round Steak Yam Green Beans

Example 3 Salmon, Brown Rice, Asparagus

Example 4 Tuna, Low Fat Mayo, Whole Wheat Bread, Salad

The menu template for the baseline diet
You can use this to structure all of your future meals. Just take a food from the appropriate category and plug it into correct slot. Make sure to adjust the portion sizes for your caloric goals.

Meal 1:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 2:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 3:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 4:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 5:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 6:

Lean Protein, Starchy Carb (small serving), Fibrous carb (vegetable/salad), essential fat

A lot of information, maybe too much. Just take it in strides. You'll get addicted once you see the results.


Source for this information came from 'Burn the Fat, Feed the Muscle' by Tom Venuto

Tip of the Week: Don't wait till the New Year to change your program. Do it now! The longer you think about doing something the harder it gets.

Waiting for Perfection

A lot of people do this, me included. In fact this is why it's been so long since my last Blog.


You wait for everything to line up to make your move. But the sad fact is, it never will.

In fact, the worst possible time to do it is most likely the best time to do it.

Are you busy? Stressed? Low on money? Yes those are definitely not on your wish list of things to be experiencing, but in no way does that mean your goal is impossible.


What if I waited on my schedule to get less busy to start eating right. I'm just going be in even worse shape when, if, I ever do start eating correct.

Anything that's important enough to you, you will make time for.

What if someone waited until they were making more money to pay for training. Unless this money is guaranteed to come, then this person may never start on an exercise program. Then maybe much later down the line when they do have the money, now they're in much worse shape.

This person could find a way to cut out money from other things and budget training into their life.

There's always a way to get things done.

I train people at 5am to train everyday. But I also train late at night, then go out and perform stand up comedy. How is this possible? Because I want it to be possible. I'm not even going to mention all the other things I do (trying not to brag).

I hate missing sleep, I hate feeling tired, I'd like to have more free time, but I what I want is more important than what I don't want.

If you want something you'll make it happen. Your excuses are just that, excuses.

Do it now. Stop thinking, and start acting.

10 Commandments of the 6 Pack

I've recently talked a lot about what not to do. How about what TO DO?!

I've got so much information in my head it hurts to decide what to pull out this massive archive.

So I'm going to be nice and as concise as possible and give you THE BEST OF STEVEN FARMER.

Which means, I'm going to tell you exactly what to do to get the quickest and most consistent results and you won't do it. I know most of you won't because I have clients who pay me big money to show them what to do, to get onto them when they don't do it, and kick their ass daily and they still don't do it.

So are you going to the one person out of 100 that's going to do what I say? I doubt it but let's hope for the best.

HERE ARE THE 10 COMMANDMENTS


1) Thou Shalt Not Diet

Dieting is something temporary. Do you want abs for the weekend?

When it comes to looking good I prefer to do that 24/7. Call me a workaholic.

Diets are almost always too low in carbs and too few in calories. Who do you want to listen to?
A) a magazine has something new every month,
or
B) the real advice backup by science that always works.


2) Thou Shalt Get a LiveStrong account

Why? Because I said so! Are you questioning my authority?

You'll see as the list goes on why you need it, but as for right now JUST DO IT!



3) Thou Shalt Get your Caloric Requirements

Get your weight, body fat percentage(either have a trainer measure it, or get it from obtaining an electronic caliper), and enter the necessary information at http://www.cordianet.com/calculator.htm

There will be a box that says Estimated Daily Caloric Need For Weight Loss

a) Multiply that number by 50%(.5 for those not in the know), then divide the solution by 4.
That will be your daily carbohydrate goal.
b) Now do this all over again by multiplying .3 this time. Then divide this solution also by 4.
That will be your daily protein goal.
c) Finally, do this one last time by multiplying it by .2, then divide by 9. This is your daily fat goal.

EX. If I needed to eat 2630 calories I would
a) Multiply by .5 giving me 1315, then divide by 4 giving me 329 for carbs.
b) Multiply by .3 giving me 789, then divide by 4 giving me 197 for protein
c) Multiply by .2 giving me 526, then divide by 9 giving me 58 for fat

Follow these goals as closely as possible.


4) Thou Shalt Eat every 3 Hours

Or else you'll go into starvation mode which will interfere with your blood sugar levels.

Your body is a fat burning furnace, LITERALLY. Protein is highly thermic and burns lot's of your calories off your body just keeping up it's intake.

By consistently feeding yourself every 3 hours your body will reward you by looking it's best.

Think of it like one of those old train engineers shoveling coal in the train to get it to keep running. That's you and good food.


5) Thou Shalt Log your Calories

I eat a similar meal everyday and already have a great body, BUT I STILL LOG MY CALORIES DAILY.

So don't even try to say you don't need to.

I don't care how much you think you know. I don't care if you're following a similar plan to yesterday. Things can get off track quick so LOG YOUR CALORIES.

It's just like taking one wrong turn in the woods without a compass, a few steps on the wrong path can lead you into the wrong territory.



6) Thou Shalt Taper Your Calories

Get most of your carbs out of the way during breakfast, since you'll be burning them off throughout the rest of the day and you've been starving all night during sleep.

Get another big portion out of the way post-workout. Your body needs refueled so give it what it wants.

The rest of the time, eat smaller as the day goes by.

There's an old saying 'Eat like a King for Breakfast, Prince at Lunch, Pauper at Supper'.

Live by that.

7) Thou Shalt Eat Real Food

Real food actually has nutrients and isn't full of harmful and fattening ingredients.

Wheat bread over white bread, Natural Peanut Butter over Peanut Butter, etc.

Your body can tell the difference, so why can't you?

8) Thou Shalt Not Eat Close to Bed

Your body will be at it's most inactive state, this is the worst time to be full of carbs that need burned off. Try to keep a distance of around 2 hours after your last meal.

If starving have a protein shake or just lean protein in general. Stay away from carbs.

9) Thou Shalt Plan Ahead

No Excuses. I cook my food in bulk during the weekend and keep it in tupperware so it's always ready.

I don't care if you're travelling.  Bring your food in a cooler or ziploc, and know what's healthiest at the drive-thru in case you have to eat there.

10) Thou Shalt Lift Weights

Cardio is great for accelerating your calorie deficit, but lifting is where the big results are.

You burn more calories from doing nothing that when you work out.

Your body's daily routines such as making new cells, cleansing itself, etc. burns a lot of calories. By adding muscle you've increased that amount a lot. So now you burn more and more with each additional pound of muscle.

And if you're going to be training I couldn't think of a better way to do this than going to www.atxfitbootcamp.com and training with me.

Shameless plug but I know my stuff.

There you go. Follow these rules or forever live with a mediocre to even embarrassing body.