Monthly Archives: September 2016

Nutrition Individulization

No singular diet is best. What works for one person may not work for the next.


I eat heavy at night and drink coffee and eat less in the beginning of my day. I feel more cognitive and energized this way. I always try to eat protein first, good fats second, carbs last. I eat like a carnivore on high intensity weight training days with carb intake in the both the morning and post work out. I eat more like a vegetarian with very small if any carbs on lower intensity cardio/movement days. I cheat 1 x a week for a meal. Not a whole day. I dont go nuts. Always pushing water. This is what works for me. What works for you may be different.

Spend some time being consistent. Testing. Giving things a shot. Most importantly collecting personalized data on how your NUTRIENTS are effecting your behavior and outcomes.

When you eat before bed how do you sleep and feel the next day? What about if you don’t eat before bed? When you eat small feedings every 2 to 5 hours how does your body respond? What about when you eat larger more caloric meals and space them out when further. How is your training performance/activity levels effected from what you are eating? Is the style & foods you chose helping you to refuel/recover properly? Is your body susceptible to small doses of complex carbs? Do they fit you best in the morning?


My Keto Diet Experience


About 6 months ago I started eating the Ketosis Diet. I tend to try as many work out plans and diets as possible so I not only can indulge in the research from others but mine as well. This makes it easier to give a stance or input on things to my clients.


Please keep in mind that no one diet works for each individual. Every person is different. What may work for one person may not work and/or be suitable for the next. Also if you ask 6 different people about a diet you may get 6 different answers. This is how I did it and my experience that I am sharing with you. There is no right or wrong per say….

Being a trainer get a really misconceived rap. We are humans at the end of the day. Sometimes us busy trainers/biz owners can have little time for food prep and working out believe it or not. For me personal I am a food addict. I rely on food when sad, angry, stressed etc. So I wanted to try something that would help my cognitive skills, energy levels, and nutrient dense options being that I am prone to eat often.


I didn’t have much body fat to lose or weight to lose but I lost 8lbs of and dropped 2% body fat in a good way. I had no crashes throughout the day and felt much better each morning when I woke up do to what I consider to improved sleep habits. Also my joints never felt puffy and throbbed from what I think was a huge decrease in sodium and sugar!


A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. So if dropping body fat is the goal this could be a negative thing.

Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.


Normally, anywhere between 20-5

0g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup)

There are a total of 6g carbohydrates in 1 cup.

There’s also 2g of fiber in 1 cup.

So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).

This will give us our net carbs of 4g

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit. Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.



Since you won’t be getting your sugar fix you will want to keep eating to get that full sensation that sugar often provides. Be careful you don’t over indulge in calories even though the food choices are very healthy for you.


Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.

Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.

Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.


You may see some limitations on your performance when you first begin a keto diet, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.

Many people ask if carbs are needed to build muscle. Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is a great way to build muscle, but protein intake is key.

In the first 10 days or so before your body goes into keto you may experience Headaches,

Mental fogginess, Flu-like symptoms (known as the “keto-flu”), Dizziness, Aggravation. Sounds horrible? It’s not that bad and when I say the grass is greener on the other side with this diet it sure is. For me at least. I felt phenomenal.


I don’t do the keto diet TECHNICALLY anymore. However it for sure opened my eyes to amount of sugar intake that can go under the radar. An apple, kiwi, banana protein shake can be a huge sugar bomb. A protein bar with high net carbs for lunch. Whole wheat pasta for dinner and boom you just ate enough sugar for 3 days technically. So now I now favor lots of protein 1st. Next fats and greens then try to keep my carbs to ¾ x a week coming during breakfast or post exercise only. Hope this helps guys! Give it a shot if you want. Just wanted to give you guys some options. Any questions let me know!