öttner sealed's list of undisturbed eight Ladies and gentlemen, it's Alan Mike back with another video, video number two, 2020. Welcome to come back. We're fully and I think we're about two, two and a half weeks in. I did get sick. So I'm not a real good at math, but a couple of gym sessions into the new year last time. We talked about kind of where I've been in terms of YouTube, where I've been in terms of my mental space and where I've been in terms of my fitness space. So if you didn't catch that head back to that one to kind of re up on what's going on and what this series is about kind of getting better physically, kind of getting better mentally and finding our own flow, which my flow may not be similar to yours, but something may resonate or you may just like watch and lift and wait. So maybe you can teach us something on the way. Today we're going to talk a little bit about nutrition, my nutrition, general nutrition, some goals for you guys to kind of set for yourselves. That's a little bit more applicable than what I think the general industry is teaching right now. So before we dive in, be sure to give this thing a thumbs up. It really helps me, helps the channel be sure to subscribe. I really appreciate it, man, all the kind words on my Instagram posts and the last video mean a lot. It really does. It feels good to have you all having my back. So nutrition, a lot of you guys might know the basics and so do all these FITSPO Instagram want to be coaches running around. They know the basics and they just keep preaching about it in the same manner over and over. And that's just obviously not working because people aren't reaching their goals. They're going to be able to still obese and you guys are still searching for answers to simplify your nutrition in your life. Now, we all know by this point because of everyone on the internet that a calorie deficit eating less calories than we burn a day is how we burn fat. And that's great. That's like the, you know, the thermogenic is ions behind it. That's how it works. And that's absolutely awesome. And tracking your food, weighing every single thing you eat before you put in your mouth is the most precise way to lose weight. We also a lot of us already know that. And if you don't, that's probably something you should try to weigh and measure every single item of food you eat in a day, track it in an app or write it down and know how many calories you put in your body. You can break it down into macronutrients, protein, carbs, and fat. And then allow yourself to progress probably most optimally that way. But there's habits and things that are probably more important to build into your routine, little things that allow you to progress and stay consistent over time. Everyone's always arguing about these nutritional strategies. And a lot of nutritional strategies work. But the number one thing is adherence. And that's the point of a coach. That's the point of a professional. That's the point of actually knowing a topic. Rather than just regurgitating when I heard from another influencer or coach and spitting it to you guys, knowing how to deal with humans. Once you know a subject, you can break it down and find different ways to coach and help someone along and find troubleshoot what their issues are. And that's the same with lifting. People can see a squat and say, oh, you're supposed to force your knees out because everyone yells, force your knees out in a squat. But that's only a particular cue that is probably only applicable to a certain type of person, not only mentally that can connect to that cue. But secondly, someone who actually needs that cue to fix perhaps a bad habit in their squat. That's not a generic squat cue. I guess it is a generic squat cue. But it's not a particular squat cue, which we're trying to help people. And say one nutrition. So, I've obviously tracked my food for a very long time. I know how to diet. I'm pretty good with my protein carvings and fat when I want to be. I'm highly addicted to food. I love food. I'm a big snacker. And that's one of my downfalls. And that's something I think a lot of people downfalls are. So when we're talking about just simple things to do to lose weight, to build muscle, to stick to our goals nutritionally, some things for me as I always focus on protein first. So I do like to eat out a lot. It's just part of my lifestyle. It's faster. I sometimes going all day long because I have YouTube podcast, my real business and work of coaching and building products. And then also Twitch stream, which I'm live all the time for five, six hours a day. So I don't have time to cook all the time. So I will order out. And then when you look at a menu, which we're going to do a full day of eating soon, kind of show you guys what's up with it and how I order, how I pick things apart. But I'm always focusing protein first. Whether you're going through a fast food joint, maybe even a sit down restaurant. Majority of my plate, I want to be protein and some kind of vegetable. Pass that. You've got aim for some kind of carbohydrate. It depends on your training. It depends on other things. Obviously if you're going to go a little bit higher fat, a little bit lower carb or a little bit higher carb and lower fat, those particular don't matter as much as long as you stick to them. But I try to be moderate everywhere and high issue my protein when I'm ordering out. That's going to be your best bet. The other thing folks, again, on hydration, making sure you're always drinking some kind of liquid. I'm a fan of diet. So everyone talks mess on it. But we can dive into that later if you guys hate on it. Drink plenty of water. But first thing you can do is start to cut out calories from what you drink. If you're a big smoothie person, I get it. There's a lot of micronutrients in there, but it's also insanely calorie dense if you're trying to lose weight. Cutting out your coffees instead of doing a Fropa, Maca, Caramel, Chocolate, Yado, just get a black coffee. Maybe a little bit of milk in there. Maybe a little bit of non-fat milk in there. Maybe just a tad of cream or maybe some low calorie, no calorie sweetener in there. Easy ways to start cut out things. Build habits around that. For me, it seems so simple because I've done it for so long. But a lot of you are still ordering the mocha frappa. You know what I'm talking to. Well, not only are you going to save money because you're spending $20 on a very mediocre cup of coffee, just secondly, you can enjoy what actual coffee tastes like rather than just having a milkshake for breakfast. And thirdly, you're going to lose calories. You're welcome. I just saved your whole 2020. Those are kind of the basic nutritional strategies that I'm going to right now. I don't really want to track. I obviously have gained a lot of weight, but I was eating like a total junk monkey. So I'm trying to total trash bin. So I'm just trying to chill. Eat a little bit of protein. Greek yogurt, something I have around the house. A little bit of cereal for my post workout. Get some of those carbs in. And otherwise, I keep it super simple. I do like to cook. There's about two days I kind of don't stream. We're streaming every Monday to Thursday if you want to hang out. So the other days that I'm not streaming or YouTube, I do have a little bit more time to cook and I might cook up a little bit of ground turkey, ground beef, something like that. Brito bowls. Comment below if you guys want that full day of eating. We were thinking maybe showing you how I eat out what I cook and maybe even grocery store shopping to kind of stick to my plan. Again, I'm no body builder. I'm not sure I did the gills, but just some simple things to allow us all to progress a little bit better together. I got really fat as part of the process that I am dealing with. I know there's a lot of comments like, seems really dumb that your professional therapist told you not to work out anymore. She obviously doesn't know anything. You guys don't know what I'm going through and what's going on through my mental thing. If we're talking about troubleshooting the squat, let's just hypothetically say there's a hundred variables that could go wrong in the squat. Once you know a lot about the squat, you can attack those once you've worked without individual client and their individual issues. We don't know their past knee problems, their past body mechanics, et cetera, et cetera, how they move, what's wrong, what's tight, what's not. Now think of a human psyche and how many things over the 31 years on this planet have built me to be me. So for me, it's taking a step back from the gym, taking a step back from my nutrition and trying to be so meticulous and put so much pressure on myself was what I needed. So just to clarify that a little bit because there's a lot of comments, a lot of really supportive comments, I do appreciate that because it's not always fun to get ridiculed when I'm so vulnerable. But a lot of comments saying you just don't know, you don't know until one, you're gone through the school of psychology and two, until you dealt with the individual because we're so different on what we need and how we need to be fixed. So I took a step back from all that, but we're in it. So I appreciate you, stick around, new video every Monday and new podcasts every Wednesday and we'll be live on Twitch Monday through Thursday. Appreciate you.