Category Archives: Nutrition

5 More Reasons to Track Your Food Intake, Calories, & Macros

Computer screens don’t laugh at your penis and poop jokes.

That’s the main reason I still work with clients in da gym, and don’t spend all of my time writing online.

A second reason is that there are some hot chicks that work at my gym.

A third reason is that you get to learn about some of the real problems people face in their fitness efforts, try to come up with practical solutions, test and assess and refine your methods, and see how the advice you are giving (both online and off) ultimately impacts people’s real world results.

Some of the writers who devote their whole day, career, life, and afterlife to pontificating about fitness just don’t know what is going on in the Suit-to-Spandex Streets baby.  Off the glossy magazine pages and outside academic circle jerks, busy professionals are struggling to find sustainable fat loss plans.

One of the biggest obstacles people face is figuring out how to integrate an optimized fat loss diet into an overall lifestyle plan. In non-geeky terms, how to get and stay lean without becoming a crazy obsessed fitness person that freaks out if they can’t get tuna or protein shakes every 2.5 hours.

This dietary dilemma on top of career craziness is leading to frustration, struggle, poor results, and people laughing less at my above mentioned penis and poop jokes.  Here’s a quick test to see if you are over-stressed.  Does this photo make you laugh, or sit there stone-faced?

what can your poop tell you

Maybe you’ve grown up too much my friend. Take it down a notch.


While its cool to TALK about living like a caveman, or to HAVE a calculus looking, bio-hacking diet strategy, its even cooler to TAKE the real-world steps necessary to actually reach your physique goals.

And bat shit crazy stuff can work in the short-term, but it rarely sticks as a long-term plan when you have one of those meaningless things called a life.  You know, social shindigs, a significant other, business dinners, hobbies, travel hassle, etc.

So a few weeks ago – damn man, time’s flying – I posted up an article and video about food, calorie, and macronutrient tracking.  I talked about who I thought should do it, when it is useful, why its not just for crazy fitness competitors, and how it can help beginners get started making more informed food choices, etc.

If you missed it, here’s da original post: When and How You Should Track Your Food Intake, Calories, and Macros.

Since that time, I’ve had a lot of interesting conversations with a few of my friends and private clients.  Once they stopped whining about doing something useful rather than looking for the next magic pill, they were stoked about what tracking taught them about implementing practical weight loss strategies in the real world.

They were even more stoked when they discovered that gaining a little nutrition knowledge, empowerment, and a tool to increase dietary flexibility yielded some pretty quick physique results.

Here are five fantastic reasons you should get on the rails of a tracking train: Read the rest of this entry

The Feast Gets First Callout: A Podcast Interview on Intermittent Feasting & Fat Loss Eating

What’s up my beach physique clique? We’ve interrupted our regularly scheduled blog post programming and e-course teachings for some impromptu feasting.  Go ahead and just let that take your imagination wherever it wants to go for a gluttonous or perverted moment.  No judgements here.

I just wanted to share this podcast episode with my friends over at First Callout.  They are some cool dudes and have had some epic guests on their show (at least if you are a bodybuilding, physique, or bikini nerd), so to get to be a part of it was an honor for sure.  Its a show primarily geared towards physique peeps, but don’t let that scare you off.  We covered a broad range of topics that I think will help anyone interested in a practical and sustainable approach to fat loss and physique enhancement.

Here’s the promo for it.  They did a cool job.  And you’ll notice clips scrolling through this very website that you are on right now.  Its like frickin’ Inception — a dream within a dream…

After listening to it (I’m like every other egotistical fitness dude on the planet = I love to hear myself talk), I was actually surprised how much we covered in just over 20 minutes.  Hey man, when I’m excited I ramble, swear, and talk fast.  If you’ve been following this blog for a while, have read any of my books, or are currently taking our Beach Physique course, this podcast provides a nice, precise review of my overall nutrition approach.  Some FitnessCenter highlights:

1. Why targeted calories, macros, and food choices matter more than diet structure, and you should use whatever meal frequency and food distribution pattern makes your plan as practical as possible to follow.  That includes, but is not limited, to my intermittent fasting and feasting approach (and of course when I say my, I mean evolution’s).

2.We talked about the Belle Curve distribution of meal frequency patterns that I’ve seen work best in my experience. *The reverse of a warning — our conversation was not as boring or geeky as that sounds.

3. Why I don’t believe in either the extreme OCD bodybuilding approach, nor the extreme calorie counting/IIFYM (if it fits your macronutrient)/eat whatever you want as long as it fits your diet numbers approach. Most would best be served following the middle ground approach (well, leaning more towards clean eating) for flexibility, functionality, and overall health (including psychological health).

4. The difference between working with elite athletes vs. the general, busy professional demographic.

5. A step-by-step (oooh baby) guide of how I might transition someone from no nutrition knowledge and out of control Y2K eating into a more targeted fat loss plan, and all the way to intermittent feasting fat away for good, if that is what they so desire.

The goal of this post was to give you a break from having to read my bullshit, and just let you kick back and listen to it.  So I’ll go ahead and remove my pudgy fingers from the keyboard now, and get this podcast party started.  Click on da link below to listen.



When and How You Should Track Your Food Intake, Calories, and Macros

Over the last few posts, we’ve battled through tough times together, and bid farewell to a few that we’ve lost. But dammit, its high time we get back to having a little fun and getting some shit done. So for your fat loss satisfaction, we return to the nutrition action.

As many of you know, the core principle of my intermittent feasting-style diet (Feast Your Fat Away) is to eat lighter during the day, and enjoy your biggest meal — with the majority of your calories and carbs — at night.

As Big Poppa once said, “And if you don’t know, now you know.”

But I’d be lying to you if I said that diet structure is THE most important step to slashing fat and looking dead sexy (or deadly shredded).  It is really just a way to make your fat loss plan a lot more practical, easy to follow, and enjoyable than most traditional fitness or commercial weight loss diets.

But here’s da no bullshit truth — consistently hitting the right diet numbers (calories and targeted macronutrients) is by far the most important step to achieving any higher-level physique goal. I can’t (MC) hammer that point home enough. It’s just too legit to quit (talking about).

When clients ask, “why am I not losing any weight/fat?”, “why have I hit a plateau?”, or “why can’t I lose that last layer, that last 5-10lbs?”, I usually dig into the diet numbers to find the answer. As the great Brian Fantana once said, “60% of the time, it works every time.”

Brian Fantana Quotes

Actually in my experience, it’s been 95% of the time.

With the first day of summer fast approaching, I figured we’d dive into the diggity-details of diet numbers. I want to spend the next few posts helping you get them right. Part of the reason is that my goal with this blog is NOT to make you co-dependent on me. It’s to empower you, and give you the tools you’ll need to coach yourself.

So first things first. To get to where you want to go, you first need to know where you are starting from. How do you figure that out, and ultimately make the dietary adjustments necessary to reach your fat loss goals?


“That’s a pain in the ass Nate.” “I’m not a fitness freak.” “I have a life”. Etc.

Yeah I know, but this is not something I recommend you do indefinitely. Hell, I don’t track my food intake anymore. I gravitate towards certain foods and can now eyeball portion sizes like a hawk. But I highly suggest it at two different points in your fitness journey.

1. When you are first starting out, it’s a great educational tool.

By simply tracking food intake and numbers for a week, I’ve had clients realize their protein intake was paltry, they were committing “carbicide” like Bruno, or they were eating 1000 calories per day above maintenance levels via refined oils.  In short, they were not eating nearly as good as they thought they were.

Bruno Carbicide

This can even happen with “good” food choices. So if you want to get uber-lean, it’s not just about eating low carb, low fat, Paleo, All-Natural, Raw, Whole Foods, Island-style, The All-Weiner Diet, The All-Beaver Diet, or any other approach. Keep eating Costco size bags of nuts like an over-sized squirrel every day, and that spare tire probably ain’t going away.

By getting on track(ing tools), you’ll get to know what your general serving sizes should be in order to hit your optimal fat loss numbers. You’ll also probably see how much extra shit is sneaking in there. After you cut the excess crap and get a good feel for the right portions for you, then you can start to eyeball everything. You don’t have to be a statistician forever.  But it definitely helps educate and guide you in the beginning.

You can also see how where and what you like to normally eat, including restaurant meals in your regular rotation, etc., can fit into your overall fat loss plan. In essence, being more rigid with your tracking allows you to be a little more flexible with your diet, yet still get great results.

Perhaps it is most important from a psychological perspective. Doing something as simple as tracking your food intake forces you to take personal accountability AND some kind of action towards your physique goals. These two steps are necessary to achieve anything in life.

2. When you hit a plateau.

Going from out of shape to decent shape is one thing. But going from good shape to the cover of a fitness magazine, or top of an e-dating site profile page, is a whole other thing. If you want to jump to the next physique class, often times it necessitates being more detailed and consistent with your diet numbers.

Don’t listen to the intellectual pontificators that say “calories don’t count”, and throw around big boy words like “metabolic advantage” to make up for their lack of practical experience.

I don’t care what sounds good in a lab, lecture, or debate. I only care about what works in the real world. And unless you have great genetics or are using physique enhancing drugs, trust me, the numbers absolutely matter if you want to get ripped. Calorie deficits, metabolic advantage of macronutrient amounts and ratios, satiety impacts of food choices, etc., it all frickin’ matters baby.

And I’d say the diet numbers matter a whole hell of a lot more than throwing a bunch of BCAA’s, MCT’s, fat-burning herbs, and other magic pills into some bone broth, and cooking it all up in a caldron like Gargamel.


Busting through plateaus does not always necessitate biohacks, complicated cyclical diet strategies, or being cool and cutting edge.  Sometimes it actually necessitates the opposite — getting back to the boring basics. Maybe you’re underestimating how many carbs or added fats you are taking in. If all is on point, maybe its time to re-assess and adjust the numbers for continued progress, but only if you’re actually sticking to your current ones to begin with.

See what I’m saying?


These days, with food databases and even smart-phone apps, its relatively easy and pain free to track your numbers. Here are a few free resources I recommend:

1. Pen & Paper Food Journal

Go old school and just write things down in a notebook. Use this food database to find the calorie & macronutrient information of any food.

2. Food Tracking Software

Keep track on your computer or smart phone. I suggest the following:


I talked about this topic in the video portion of our Free Beach Physique Guide and ongoing e-course. I think it makes a nice recap to this post.

In the next post, I’m going to dive into protein numbers and research. If you would like more useful fat loss tips and strategies like this, in the same multi-media format, or you don’t have the patience to wait for my next post (with my leisurely working schedule), you can check out The Beach Physique Guide and Ongoing E-course.

Until next time, TRACK IT!

7 Reasons You are Failing with Your Fat Loss & Physique Goals

Summer breeze, flowing like the wind
Boy you need to know that you got a friend
And I’ll always be here — DJ Quick

That’s true.  I’ll always be here. But I can’t frickin’ coach you man (girl, man-girl, or girly man).  My client list is too full and my patience is getting too thin, hahaha.

Nonetheless, I do want to help you.  For the time to hit the beach and Free Little Willy, or Unleash Thelma & Louise, shall soon be upon us.  And I want you to be well prepared.  I’d feel bad if I knowingly let my friends keep spinning their wheels within the fitness industry bullshit, get nowhere with their physique goals, and did nothing about it.

That’s why we put The Beach Physique Guide together.  Its everything I would give you if you were working with me as a private client — from the fat loss nutrition plan to the physique-focused training programs to the research and educational resources I recommend.  Seriously.  I’ve asked 3 people this week why they would want to pay me to tell them what I already wrote in a book, or covered in the multimedia e-course.  I’m cool, but I ain’t that cool.  And unfortunately, I have a conscience.

In that spirit, instead of some flashy marketing, I figured I’d just post up an excerpt from Da Guide so you can decide whether it sounds like something you are into or not.  The first section ended up basically being a summary of the 7 most common mistakes, or reasons I’ve seen people fail with their fat loss and physique goals.  I know them well, because I’ve made many of them myself at one point in my career (except following the mystical holistical guy — I could never really get down with that higher-than-thou style). Read the rest of this entry

Introducing the New Free Beach Physique Guide

Holy shit man, summer is right around the corner!!!

And any honest fitness dude or diva will tell you that if you want to make a dramatic visual difference in your physique before the summer days start drifting away, you need to start on a targeted training and nutrition plan RIGHT FREAKING NOW.

Because Summer Loving happens so fast…

You know by now that your People’s Nutrition Educator can’t stand da bullshit that plagues our beloved fitness industry.  So I’m here to tell you the truth – losing fat, building some lean muscle, and transforming your physique takes time.

Forget about waiting until the last minute and thinking following some crash diet, extreme training protocol, or miracle detox/cleanse program is gonna get the job done. How many times has that actually worked for you or anyone you know?  Most just end up losing a bunch of muscle and looking softer and flabbier.  They certainly don’t end up with a Goldmember or Austin Powers-style “tight body”.

You want to be "tight like a tiger."

You want to be “tight like a tiger.”

The scale may say you are winning with that crap, but the mirror will show you that you are losing.  Because remember, muscle is what provides your body with its shape, tightness, tone, and definition (yes, you too ladies).

And then of course there is the equally fast weight rebound that happens afterwards, which of course no one talks about.  It’s a pointless roller coaster ride without the cool hands in the air, blood rushing to your red face, screaming photo at the end of it. But I digress…

The main point I’m trying to get across is that if you want to be ready for some summer loving, and maybe even some bedroom fireworks on da 4th of July, you need to get on a better, more efficient plan.  And you need to start putting in the work on that plan now.  That’s why we put together our Free Beach Physique Guide.

Some of you sneaky bastards have already seen it and downloaded it.  Hope you dig it.  But for the rest of you, today is the official launch of it.

What is this glorious Beach Physique Guide all about?

It’s basically everything I think you need to know to lose fat, build some lean muscle mass, transform your physique, and look awesome in a bikini, board shorts, or walking around naked.  It consists of 3-parts.


For the go-getters, we dropped everything down into a PDF file that you can download immediately.  You can read it in one sitting and get started with your plan today.


But sometimes with anything new or challenging, it’s easy to get overwhelmed.  And when that happens, you end up doing nothing. We ain’t down with that.  Although we’re about having a little fun along the way here, we’re also about getting shit done.

So what we did is break the guide up into smaller, more digestible, more manageable chunks.  We cover the most important strategies one topic at a time, and send them over email lessons.  We then give you a few practical action steps to take, and some time to go out and apply them before we dive into the next lesson.

And in case you hate reading emails, the majority of the lessons also come with the option of watching it as a video tutorial.

Think of it as an ongoing, multimedia, Beach Physique E-course.  Some people learn, absorb, and apply better this way.  If that’s you, great!  I’m down for whatever gets you to where you want to go.


Fitness and physique is our passion.  We practice what we preach, we do what we teach, and we want to provide you with the ongoing support and advice you’re going to need to perfect your beach physique.

Here’s the deal. I still train private clients offline (and am forced to find new ways of overcoming roadblocks and plateaus), speak at conferences and corporate wellness programs, do interviews and podcasts, write articles for most of the major fitness magazines, and update this blog regularly.

In action at Paleo Fx

In action at Paleo Fx

I also consider myself a lifelong student and am learning and growing every day as an athlete and educator. I’m constantly reading new resources, attending conferences and seminars, and absorbing techniques and strategies from trusted colleagues.

When I’ve learned something new, and think it can help you, I want to share that with you.  This newsletter is how I can do that.


If all of that sounds good to you, I invite you to sign up for the guide, e-course, and ongoing newsletter today.  Here’s where you can do that.  If you scroll down a little, there’s a video of me explaining a little bit more about what the guide is about, and why it was created: