After yesterday's group call a few of you had nutrition questions. I'm no expert, but here's what works for me. Today's prep day so I figured I'd share. - White rice — clean, simple carb, perfect before or after workouts - Black beans — soaking now, cook later. Good carbs, some protein, pairs great with rice post-workout - Chicken breasts — prepped for the next few days. You can't build muscle without quality protein, period. - Hard boiled eggs — always have them ready. Keith's a sourdough guy and so am I — eggs and sourdough is a legit combo - Meal prep doesn't have to be complicated — an hour and a half one day a week sets you up for days. It keeps you on track with your nutrition goals when life gets busy Stop overthinking it. Prep the basics, hit your protein, stay consistent. We're built different men. 💪

At the group call Keith mentioned quality protein with no garbage in it — David bars are one of the cleanest convenient options I've found and worth a look. If you're struggling to hit your daily protein target, this might be your answer. 28 grams of protein at only 150 calories with zero sugar. That's 75% of calories coming from protein — almost unheard of in a bar format. The protein comes from a combination of milk protein isolate, whey concentrate, egg white, and collagen — a complete amino acid profile that scores a perfect 1.0 on the PDCAAS (Protein Digestibility Corrected Amino Acid Score) scale, the gold standard measure of protein quality meaning your body can actually use every gram. No junk fillers, no artificial colors, gluten free, and third-party tested. 65 out of 65 quality checks passed in December 2025. If you have concerns, and you should, about fillers, bad ingredients. They contain maltitol which can cause GI issues in some people if you eat multiple bars daily. They also use sucralose and acesulfame potassium as sweeteners — not dangerous at normal consumption but worth knowing if you're sensitive to artificial sweeteners or prefer to avoid them entirely. Treat them as a convenient protein top-up alongside real food, not a meal replacement. Depending on the day and how busy life can get,, this option should be in your repertoire, one to two bars daily is the sweet spot, I usually have one a day. For us dudes over 50 trying to hit 160-170+ grams of protein daily to preserve and build muscle, these make the target realistic without eating chicken all day. I have no affiliation with David Bars.