Custom Weekly Meal Plans
Access to STIC Open Forum
...that you’re asking yourself these questions about your diet and workout plan. I’m going to answer your question right now. On this page.
- Where should I turn to, with all of the conflicting information about nutrition?
- Do I need to be really strict with my diet to achieve my goals?
- Is it bad to stuff myself when I do a “cheat meal”?
- Should I be doing a building or a cutting phase?
- Do I have a healthy metabolism?
- Should I do more cardio?
- How often should I change my workout up?
- Which types of workouts truly burn more fat?
- Can I stay shredded all the time?
- Am I eating too much?
- Am I eating too little?
- How do I eat when traveling or on vacation?
- What about intuitive eating, is that okay?
- What bodyfat % should I strive for?
- Can I be “shredded” all year?
- Am I getting enough sleep?
- Should I be taking naps?
- Low energy and motivation levels
- Very stubborn body composition due to reduced production of fat burning hormones, and increased production of fat storing hormones
- A sense of feeling like you failed with your fitness goals
- Accelerated body fat gain with age
- Unnecessarily accelerated hormonal decline
- Sarcopenia (age related muscle loss)
- Lack of sex drive
- Decreased ability to be able to burn bodyfat even if you decide to become dedicated at a future date
- A sense of not being in a good mood
- A feeling that your “best years are behind you”
Answer these questions for yourself now. If you avoid answering these questions now you may try to make the leap later in life, only to find to your horror that it feels like your limbs have went to sleep.
This is a custom diet plan, and that’s why it does not fall under any specific industry buzz word diet name. This custom diet plan will be modified each week by myself and my coaches.
We will read your notes on your weekly reevaluation each week and make any necessary modifications.
Examples of Weekly Modifications:
-Rotating foods in and out of your diet on a weekly basis to create as much variety as possible while still accomplishing your goals
-Addition or subtraction of supplements based on your notes for the week
-Addition or subtraction of the amount of food based on what the short term and long term goal is
-Implementation of different strategies. For instance, if you are traveling and can’t follow a meal plan to the T, i’ll teach you how to implement flexible dieting/IIFYM dieting OR I’ll tell you to just go off plan and indulge a little bit, you gotta live! There are a number of ways to still eat to be lean while traveling, but this is why we lay out your known travel dates in the “diet phase blueprint” at the beginning of the program. I require you to go off plan for a couple weeks out of the year so you can just plan that all in from the beginning. For those that travel more than a couple weeks a year we’ll teach you how to eat to be lean even while doing so.
As much of what you like as possible. During our onboarding call we’ll go through a list of your favorite foods and use those foods in your meal plan as much as possible. You might be surprised at how much you get to eat what you like.
This diet falls under no industry buzzword, but flexible dieting is a tool that you’ll learn how to use in this program. I don’t recommend flexible dieting as a way of life, but it is a great tool to know how to use. IIFYM (If It Fits Your Macros) or “Flexible Dieting” says that as long as you stay at your daily caloric intake number that you can get the calories from the sources you choose.
For instance, if you are following an IIFYM plan that calls for 2500 calories/day and you’ve only consumed 2200 calories, you could theoretically get in 300 calories worth of ice cream at the end of the day to fulfill your daily needs of 2500 calories.
Sounds great right? Well, let’s not jump to conclusions.
Here are 2 disadvantages when it comes to flexible dieting:
1. First, the ice cream will light up the reward center of your brain and make you much more likely to “cheat” or go completely off plan in the hours and days to come.
2. There are a number of subtle hormonal changes that take place in the human body that will cause you to have a less than ideal physique if you substitute ice cream for nutrient dense whole foods on a regular basis so your results could suffer-even if your macros match up.
Here are 3 advantages of flexible dieting:
IIFYM or flexible dieting has its place.
1. There are some people who just can’t stick with a plan or even follow the rules without having some flexibility and I’ve seen some people do great with this approach.
2. Once you get good at it, it can be more enjoyable and allow you to eat socially, (no one likes it when their friends make fun of them for carrying tupperware into restaurants). Flexible dieting is also a great tool for those who do a lot of traveling.
3. Simply following a specific caloric intake is easier for some people. Many times you’ll see IIFYM or flexible dieting as protocols for subscription based websites or coaching programs where you don’t actually get to communicate with a coach. There is nothing wrong with this, and it does work for a lot of people. In fact you can even save money by doing it this way. There are many apps that you can use to track your macros such as FitDay and Myfitnesspal. The disadvantage of not having custom coaching is that success rates are nowhere near as high. Nothing beats getting custom coaching.
So simply put, after talking about the advantage and disadvantages, is flexible dieting a good approach?
I personally stay away from flexible dieting most of the time but as a coach I teach my clients the tools that are most likely to make them successful. Lighting up the reward center of the brain has an effect on the brain that is very underestimated and is not talked about enough in the world of nutrition science and physique transformation.
If someone substitutes salmon for steak, or eggs for avocado, or sweet potato for rice, that’s okay. But eating processed food every day even if macros matchup is DEFINITELY less than optimal. Each client should be able to understand and implement flexible dieting as a tool for when they travel or when they can’t prepare their food. Or if they feel like their diet is too restrictive and making them go insane.
It seems that people are splitting into 2 camps on this issue these days, when in reality you really don’t have to pick one way or the other. The best results come from the best adherence to a plan, and that means being consistent. Simply put, the best results I’ve seen come from a reasonable caloric deficit each day, with well timed, strategic refeed meals, combined with strength/hypertrophy training (more on training below).
1. The most common mistake that I see people make when it comes to doing the refeed meal itself (as opposed to the entire strategy, i’m specifically talking about the moment your sit down to eat the refeed meal) is that people tend to not take in enough calories during the refeed meal, specifically most people actually need to consume MORE carbohydrates during their reefed meals. My clients who reefed the hardest really do get the best results. Those who go “all in” on the refeed find it much easier to adhere to their diet during the rest of the week.
2. Another issue with refeeds is that if the client does not follow their diet strategy during the week, their body is not depleted enough to benefit from a reefed meal/refeed day. In this situation they really should not do a refeed meal. One thing I’ll add to that is that if a client is not eating big enough on their reefed meal, it’s because they don’t trust the science of the refeed, or because they just aren’t that hungry because they’ve cheated throughout the week. Large refeeds without proper diet adherence the rest of the week = fat spillover. I guarantee that you’ll become great at understanding how to do a proper refeed in this program. And once you get to that point, you’ll feel like how you felt when you used to type in cheat codes playing video games, except this is not a game, it’s your life.
1. Embrace the refeed meals. These refeeds allow you to boost your metabolism and get a very full stomach. As humans, we were designed to eat BIG from time to time and if you haven’t been doing that it’s hurting your metabolism. In this program you’ll learn how to refeed the right way.
2. Plan some time off of your diet. Most of my clients take off 2-3 weeks year off from their diet. You may want to take some 3 day weekends, you may want to just take a week off 2 times during the year. We’ll teach you how to plan this out in a smart logical way.
3. Learn why you are doing what you are doing.
It’s as simple as this. We have a spreadsheet that you’ll fill out on your onboarding call that maps out your phases week by week. You simply check the box week by week based on what will be taking place in your life. Have an unpredictable schedule? That’s okay. This can be modified and my team of coaches and I will make sure you know how to map out short term and long term goals.
You’d be amazed at how much clarity and peace of mind you’ll gain by simply planning these phases:
Here is an example:
You have to find your body’s set points and there is a specific way to do this. Some people can stay shredded all the time and others can’t. Some people can’t initially, but after a few years of experience will get to the point that they can.
But what does “shredded” mean? It’s a relative term, relative to the context, and shouldn’t be the focus of your life. If you desire to get “shredded” it’s best to be smart and logical about how you attain that. Getting shredded for summer, a vacation, a photoshoot or a competition is a good thing, but it’s also a good thing to build yourself up for part of the year as well. Once you get good at planning how to do this you can be at your leanest point at the right time and then build yourself up at other times. Many people will be at their leanest during summertime and then build during the winter so they can enjoy more food and build their metabolism. That’s a good life!!
Don’t get too caught up in the numbers, this is just a scenario:
Top fitness models might be 4-5% bodyfat and water depleted in their pics, but at other times during the year they may be 10% bodyfat. Some fitness models do maintain single digit bodyfat all year. A person who is not a fitness model could achieve the same thing, but it’s important to understand that your body’s set point may be 6-7% at a leanest point,which is still shredded, and then 9-12% at other times during the year. Most males don’t need to go above 10% bodyfat very often if ever once they really know what they are doing. This is not an all encompassing statement and depends on many factors including:
-Numbers of years that you’ve been weight training
-Lifestyle-designing a life that allows you to keep stress under control is important
-Level of knowledge
-The list goes on and on
More than 60% of the clients i’ve coached throughout the years have been female. Here’s what I’ve learned. The best way for females to attain peace of mind when it comes to body composition goals is for them to understand their body’s attainable set points. These set points can improve each year with dedication. Understanding these set points is part of what we teach in the STIC program!
Once again don’t get too caught up in the numbers, here is a scenario. We have to add 5-10% body fat for females, or more, because females usually carry more fat in their hips and breast tissue. This is a case by case scenario. There are several hormonal and physiological factors that separate women from men, but this is simply a mechanical snapshot of measuring body fat % so you can understand how to attain peace of mind when it comes to attainable set points.
Female fitness models may touch 13-17% bodyfat during a photoshoot (or lower). There are female fitness models that maintain a body fat in the range of 13-17% (or lower) year round and other female fitness models that fluctuate more and will be at 20% bodyfat or more at times throughout the year. Everyone’s range is different. 18% bodyfat on a female, for instance, is usually a pretty lean look. Most females that are 18% bodyfat have a flat stomach and some visible abs. I have female clients who are over 20% bodyfat as a year round bodyfat who have a flat stomach with the outline of some visible abs showing.
Don’t listen to anyone who tells you an exact bodyfat % that is appropriate for females. Anyone who makes such a rigid rule can be immediately identified as a person who has no understanding of all the implications involved with this equation. It can’t be specifically quantified. It can, however be a starting point and a guideline to guide you through the process. This is an individual thing, and the discovery process of what your personal, attainable setpoints are must be approached from a standpoint of you (and your coaches) looking at YOU as an individual, badass female.
The quick answer is that most people who are trying to reduce fat grossly overdue steady state cardio and do not use enough weight in their resistance training to create new lean tissue. Muscle is a metabolically expensive tissue. Muscle is hungry. Also, breaking down muscle during strength training requires a repair process that leaves your metabolism elevated for 2 days and beyond. Existing body fat is the primary tissue used to fuel this process. If you use endurance training to try to improve body composition, you are burning your lean muscle tissue for energy and losing any chance to increase muscle mass and “employ” your metabolism. There are some benefits to endurance training. Long term improved body composition is not one of them. The initial loss of glycogen combined with the initial motivation to “eat clean” tricks many endurance runners into thinking that they losing fat. But what they are missing out on is that they are not BUILDING metabolism. They are breaking it down over time. Those that use endurance training as a way to lose body fat will find that the second they miss a workout or two they are already gaining weight. If this sounds familiar to you, start lifting weights.
If you believe that every action either takes you one step towards your goals or one step further away, why would you even take a minor step back from what your goals are? If you love to run that is okay, but you should also know what the physiological implications are. I ran cross country and wrestled in high school and love them both. I was also a pitcher in college and used endurance training to make sure I could pitch I was just as sharp in the seventh inning as in the first inning. But if the goal is improving body composition, there is only so much energy to go around and at the very least it’s important to use your energy wisely. Lift weights, build muscle, get on the right nutrition plan. I can tell you from competing in physique competitions myself (I’m an IFPA natural pro/NPC physique competitor) and from working with clients on body composition for fitness competitions that cardio is not the answer to improving a physique. Many runners who consider themselves to be in shape would be shocked if they actually took a bodyfat test. Even if they appear in shape at a quick glance, they are often “skinny fat.”
According to researchers from the School of Psychology at Flinders University in Australia, “A new biological process (called Process O suggests that sleep onset followed by only 7–10 minutes of sleep can result in a substantial increase of alertness.”)
The hormonal benefits of regular naps, even once every four hours, even for 7-10 minutes can completely change your life and your hormones. Often people don’t take naps because they either “feel groggy afterward” or because they “don’t have time.”
Try this. Set an alarm for 20 minutes, put on some comedy, yes comedy. Laughter reduces stress and relaxes you. You’ll often only fall asleep for the last 7 minutes of a 20 minute time period, and that’s all it takes. If your schedule doesn’t allow you to nap-problem solve. Crawl under your desk or go out to your car, you can disappear for 20 minutes if you do some problem solving.
Is there a limit to the number of people you’ll accept in the STIC program?
Yes. At this time we do have spots available but you shouldn’t delay at all for the following reasons:
- There are limited spots available at this time, if your purchase is made and we are above capacity you’ll receive an immediate refund.
- The price is the best it is ever going to be right now. It will only go up as demand for the program goes up.
- This program was designed based on an overwhelming demand to get custom coaching as well as a community for support at the specific price point that my team and I have set the price at. If you are reading this it’s because you have indicated that you are a great fit for it. You are one of the first to hear about this program. Know a great opportunity when you see it and take action!
By signing up below you agree to a 1 year (12 month)
investment for ONLY $227/mo* with the following benefits:
✓ access to the our expert STIC coaching team on a members-only forum
✓ weekly meal plans
✓ weekly reevaluation
✓ a one-on-one call with David that you can schedule immediately upon purchase
✓ and more!
*that's less than $8 a day to change your body, and your life.
Let me get this straight, I pick the foods I want, I don’t have to do cardio all day everyday, I’m in a reasonable calorie deficit, I get periodic refeeds and I get to take time off for vacation? This sounds too good to be true.
This is not an easy program. Doing it for a day is not hard, but being consistent day in and day out can be challenging when life gets busy. We don’t make it any harder than it has to be, though. Make no mistake there will be challenging moments when it comes to learning to operate while being hungry sometimes, or when detoxing from sugar, or at the peak of a cut phase.
Once you become good at this, you will find that living a lean n’ mean life is easier than what you’ve been doing. Any time you break old habits or change routines there’s a learning curve. It’s not easy! But it is worth it 100 times over.
This program has one flaw, and that is that it does not come with 1 on 1 calls, outside of the onboarding call. 1 on 1 calls can be purchased as add ons. It’s not just about the information you get from 1 on 1 coaching, it’s the transfer of energy and self belief that can make the difference between success and failure. If you are going to join this program you have to come into the situation with a “whatever it takes” mentality. You can rely on the community, on the coaches but at the end of the day you have to do whatever it takes to stay connected to your vision, and I urge you to make a final promise to yourself. The last promise that you’ll ever have to make-and that is that you’ll leave no room for self doubt ever again. That no matter what your current circumstances are, that you will make a promise to yourself to always believe that you have what it takes, that you’re smart enough to find solutions in every problem, that everything that is put into your path is actually an instrument for power. When you make this unwavering promise to yourself to always show up, no matter what, it will be the final promise you have to make to yourself.