Most of the things we put out are for everyone; young, old, new to working out, or a weathered vet. Not today – I’m tired. Tired of hearing excuses from men about why they aren’t hitting their goals, having great energy on a daily basis, or why they can’t lose their dad bod. If you have the first ingredient complete – the fitness component, it’s time for the (not so) secret sauce – your nutrition.
The 4 Rules of Male Nutrition
Stop relying on your wife, girlfriend, boyfriend, or chipotle to cook for you. Take it into your own hands and stop the excuses. When we were hunter gathers, sure we would go kill some shit and bring it back to the village for the women to cook. Unless your name is Cameron Hanes and you actually are killing quadrupeds to put on the table, your buying you’re food from a grocery store. It’s not that hard and likely you still aren’t even doing that. The least you can do is cook it up for yourself and/or your family.
Take the primary role in your and your family’s nutrition. Cooking for yourself is an amazing gift that you can give your body and your family. Take responsibility that you all are properly fed with nutritious ingredients, giving the gift of health, energy, and eventually, amazing meals. If you don’t currently cook, start by cooking once a week. Then add in another day. And another. Soon, you’ll be cooking the majority of what goes into your body. Don’t be too hard on yourself either – if this is something you never learned how to do, search some recipes and start experimenting. You’re going to fuck up a lot of meals before you get the hang of this shit. Use the internet, but don’t be too egocentric to ask for help from the women in your life who have likely been doing this for longer. Your mom, wife/girlfriend, or other lady friend will be stoked to share her two cents with you. Plus, if I were single, cooking together, then eventually cooking for her, would be a solid date night.
You aren’t a 100-lb woman, so don’t eat like one. Once you start cooking for yourself – with real and quality ingredients, you’ll quickly realize that brown rice, vegetables, and braised chicken breast really don’t add up to that many calories. The days of getting too many calories when you are cooking for yourself are likely over – now we need to ensure we are getting enough nutrition to support our muscle mass, energy output, and hormonal demands.
Ensure you are getting enough nutrients by keeping a food log for a few days (MyFitnessPal is easiest). Protein, the alpha male’s favorite macronutrient, is important, but doesn’t replace fats and carbohydrates. Fats are going to ensure proper cell health, transportation of vitamins, and energy. Carbohydrates will give us the immediate energy to lift heavy and train hard. Don’t overemphasize protein. Yes, it’ll aid in muscle repair and building, but is only vital in usable quantities.
Food is Fuel
You wouldn’t put E-85 ethanol in your diesel truck, so stop putting shit fuel in your body. Quality nutrients are like an octane booster to our male health. They will give us more energy – allowing us to work harder at the gym and at home for our family. They will also improve our hormonal health and provide a natural alternative to testosterone therapy. Occasionally, we can look at food as a pleasurable item – but reserve this for date night, special occasions, or Sunday football with the boys.
Balance Your Shit
Looking at everything you just read can be overwhelming. Balance is key! I want you to cook the majority of your meals – but don’t miss out on lunch when the boss is in town because you meal prepped for the week or skip chips and guac at Taco Tuesday because it doesn’t fit your macros. Make this work for you and make it a lifestyle. We aren’t doing this to look good for the wedding, we are doing this to be healthy, to get after it in the gym, crush your work to do list, live to see your kids (human or dog) grow older, and be the best man we can be. Oh, and being the most ripped dude at the 4th of July beach party doesn’t hurt either.