Here’s the answer! In the first video, I show you how I keep track of ingredients when making a meal like chicken cutlet. In the second video, I screen recorded with audio myself logging it into MyFitnessPal! Have any questions about this process?

Like we talked about yesterday, stress is a killer! And sometimes not tracking is the move. But how can you determine when? Here’s how we decide when to scale tracking back or not: ✅ GREEN LIGHT- Full TrackingUse this when: - Life stress is manageable - Schedule is relatively predictable - You have mental bandwidth - You’re focused on pushing progress (fat loss, performance, precision) Goal: maximize awareness and data. ⚠️ YELLOW LIGHT - Simplified TrackingShift here when: - Stress increases - Work or family demands spike - Tracking starts to feel mentally heavy - You notice adherence slipping What this might look like: - Track only protein + calories (or just calories sometimes) - Track only 1-2 meals/day - Use repeat meals or templates - Plate method for some meals Goal: maintain consistency while reducing cognitive load. 🛑 RED LIGHT - No Tracking (Skill-Based Eating)Move here when: - Life feels overwhelming - Tracking increases stress instead of helping - Consistency drops because expectations are too high What we focus on instead: - Protein anchor at meals - Structured meal timing - Balanced plates - Habits you already know work Goal: protect momentum without adding pressure.

2500 calories and 210 protien

Just a reminder to you all to pre-log your day! Here’s how I did it in under 90 seconds!! Your day will run so much smoother and you will be so much less stress stressed. You’ll also be more consistent at hitting your goals! Let me know if you’re doing this today!

This week we’re tackling why fat loss feels so frustrating sometimes and what you can do differently. Save this post, check in throughout the week, and take action. 1. Under-eating is Slowing You Down. Eating less doesn’t always mean losing more. If you’ve been under-eating for months, your body adapts by slowing down metabolism. 👉 Step 1: Eat enough to hit maintenance calories (fuel + recovery). 👉 Step 2: Once your body feels safe again, then cut strategically. ➡️ Take Action: Track a normal day of eating - are you even close to maintenance? 2. Progressive Overload Beats Random Workouts. Random circuits and HIIT workouts won’t get your body to change. Fat loss is about keeping lean muscle while dropping fat and that requires progressive overload. ➡️ Take Action: Next time you repeat a workout, add 1 more rep or 2–5 lbs. 3. Which Roadblock Is Yours? Here are the 5 biggest reasons fat loss stalls: 1. Undereating too long 2. Chronic stress 3. Hormones off 4. Gut issues 5. Random training ➡️ Drop your number below. Case Study: Nate's Story Nate came to us averaging 2200 calories and his main form of exercise was powerlifting. For his height, weight and age, we he was UNDER- EATING by about 1000 calories. He was also experiencing severe bloating. He had all the roadblocks! So what did he do? We had him: ✔️ Slowly increase food intake + protein to 3200 calories ✔️ Strength train 3x per week with our programming ✔️ Get 80+% of his food come from whole food sources ✔️ Reset his metabolism to prepare for Shred + Burn phase *He also visited a functional doctor to take care of his gut issues. 👉 He's almost a year in and has now dropped 60+ pounds of pure FAT! ➡️ Lesson: Fix the root cause, and fat loss gets way easier. Let's get this week off to a good start!! Happy September!