Confused About Nutrition? 5 Tips Better Nutrition Decisions

Confused About Nutrition? 5 Tips Better Nutrition Decisions

I get asked every day, numerous times a day about nutrition.

Nutrition for fat loss, nutrition for building muscle, nutrition for bikini competitors, nutrition for our programs etc.

With numerous diet theories and programs such as Paleo, Macros, Atkins, Weight Watchers Points System, Calories Only, Low Carb, No Carb, Timed Carbs, Flexible dieting and more.

Nutrition has become one of the most confusing topics for people.

I saw something the other day that Nutrition for most americans has become as confusing as doing their taxes.

This is wrong.

It doesn’t need to be this way.

I have been around the fitness scene since 1995, and I have competed in 4 bodybuilding shows, 10 powerlifting meets, competed at numerous National Championships and World Championships, coached thousands of people for body transformations and hundreds of people for competitions.

I also have 10 + certifications and about 100 books on Nutrition.  I have been reading on it every day for the last 20 years as well.

Every day I read more articles, blog and books as well.  I always keep learning.

Nutrition for building muscle, losing fat, and being healthy is not new to me.

However, when it comes to my own life and for coaching my clients I want nutrition to be SIMPLE and EASY.

This is MY preference of doing things.

There are MANY ways and different opinions out there, Nutrition has become like religion and if you say something against someone else’s nutrition advice on the internet be careful as you may get burnt at the stake.

So I am writing this so that Nutrition for 99% of the people reading this can make better decisions.

A high end athlete or competitor going for 5-10% body fat needs more attention to detail, the average person who needs to lose fat, build muscle and be healthier does not need to concern themselves with these things.

So here are 5 tips to help you with nutrition so that you can focus on the BIG things in life like being happy, getting strong, enjoying food, and not becoming calorie and food obsessed.

Life is short.



5 Things To Help Simply Nutrition


1. Food is a Drug.

Whoa!  What…  Nice start.

Yes food is a drug. It can make you happy, it an can make you sad, it can change your hormones, it can change your mood.  It can make you fat, it can make you skinny, it can do a lot of crazy things.

I have learned that most people who are over weight struggle with things beyond just “I ate too much”.

So realize that food is very powerful and respect it.

If I have chocolate I go insane.  I can’t stop, it consumes me I have to have it over anything else.

I know it’s making me fat, I know it’s messing with my insulin and could have long term health impact if I have too much every day.  But I don’t care, I eat it.

That is a drug like behavior.

So for me I know chocolate is a trigger.



2.  The Yes or No Test

95% of the food you eat if it’s “good or bad” can be decided with the yes or no test.  Let’s try it.

Apples – Good
Berries – Good
Broccoli – Good
Chicken – Good
Eggs – Good
Sugar Loaded Soda – Bad
Chips – Bad
Nuts – Good
Apples – Good
Cookies – Bad
Fast Food – Bad
Sugar – Bad
Chocolate – Bad
Pizza – Bad
Spinach – Good

How difficult was that?

Did you count calories?

Did it fit your macros?

We don’t have a knowledge problem with food, we have a CHOICES PROBLEM with food.

Make better food choices.


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3. Eat A Little Less – Train A Little More


I can hear some people now freaking out reading this.

I have seen doctors and nutrition experts saying that eating less and training more doesn’t work.


It’s very simple, we all eat too much, food is cheap, it’s everywhere and its damn yummy.

We are also lazier than ever before.  We sit at desks and computers 40-60 hours a week, and let’s not forget TV.

We didn’t have an obesity problem in the 1950’s.

A little over 50 years ago we also didn’t have the amazing crazy food choices we had now, as well we had jobs that were more physical.  We didn’t sit at computers all day and consume more calories than we need.

Train a little more, eat a little less.

Don’t think about over training and I also highly doubt you are going to starve but cutting your calories back a bit.

However… Once you get to a point when you are very fit, lean and strong THEN I recommend train more eat more. But for 95% of us that is not right now.  Can you grab some fat on your belly? This does not apply to you.  Stop eating so many sugars and go workout more.


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4. Find What Works For YOU

We all have 2 arms, 2 legs, 1 head, a digestive system, an endocrine system, a metabolism and a brain.

So we are all pretty damn similar overall.

BUT we all respond differently to food, to stress, to life and drugs (remember I said food was a drug #1).

So I recommend the following.

Start a nutrition plan, FOLLOW IT, Keep a food journal and see what works for you and what doesn’t.

BUT see it through, follow it, don’t stop after 2 days and say it didn’t work.  FINISH THE PROGRAM.

Try new plans, read more books, read nutrition experts.

From my friend Dan John.

1. Plan The Hunt
2. Hunt
3. Discuss The Hunt


1. Plan/Get A Diet
2. Follow The Diet
3. Go Over Your Results What Worked/What Didn’t

Some love macros, some love paleo, some love atkins, some love south beach diet, some loved the Rippedin42 diet.  GOOD FOR YOU.  The plan that works is the plan that you stick to and follow.

For me I HATE to count calories, I hate restrictions, I hate being told what I can’t have.  However, knowing a base of calories and foods is good to know that I need to decrease or increase.  This is me.  Find what works for you.

Simplicity is best, if it’s simple you can STICK TO IT.


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5. Live A Little & Enjoy Food

Food is one of the most enjoyable things in life.  ENJOY IT.

Follow the 90% rule.

You had a great week.  You followed your meal plan, you got your workouts in, you stuck to the plan.  Then IF you want a small reward enjoy it.  Whatever works for you.

NO ONE got fat eating 90% of their meals healthy and working out 6 days a week.  NO ONE.

Have a family dinner out?  Enjoy it.

Have friends over for a bbq?  Enjoy it.

The next day, back on track, hit the gym harder, hit two workouts instead of one, no big deal.

The worst thing you can do is to MENTALLY beat yourself up because you enjoyed a meal.  Get over it.  Move forward, enjoy a little.  Life is short.


We could get very technical on low carbs, no carbs, insulin response, counting calories, macros, timed carbs, hormones like grehlin leptin, carb tolerance and more.

Yes.  I have read the books, yes I get it.

But 95% of people in this world trying to lose fat and build muscle just need to do the following.

1. Respect Food
2. Make Better Food Decisions
3. Eat A Little Less  – Exercise A Bit More
4. Try Programs To See What Works For You
5. Enjoy A Little & Follow the 90% Rule

Eat Good Food – Train Hard – Get Strong – Rest – Repeat

If you enjoyed this post please comment, like & share I’d appreciate it.


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