Don’t Forget, Food = Fuel

So let me set the story here.  It’s Monday morning and I’m hitting the gym ready for my workout.  My plan of attack is as follows:

10 Min Foam Rolling
5 x 5 Squats @80kg
5 x 5 Overhead Press @35kg
1 x 5 Deadlift @80kg

Now nothing out of the ordinary here other than what happened on the two rest days prior to my workout.  And that was the colossal mistake of not eating correctly, I mean we all know how important it is to eat right but it’s easy to say “I know” until you have experienced a complete wall of exhaustion in front of your workout.

Generally I eat 2900 Calories a day with 175 grams of Protein as part of that diet.  Now although I can’t say the exact amount I ate on my rest days I can give a rough estimate.  I’d say around 1500-1800 and would have been lucky if I hit 60 grams of protein.  I honestly didn’t think anything about it at the time, then fast forward to Mondays workout and I’m at the end of my Squats and I’m spent.  When I say “spent” I mean…..well a bit like the guy below:

For the love of all the fitness gods out there, please don’t do what I did and go into a workout when you haven’t taken care of your nutritional needs.  I look back it and now and can say not only could it have hit my confidence for six, I could have really injured myself in the process.


  1. patricia
    February 18, 2016 / 1:53 am

    Good advice.

  2. February 19, 2016 / 4:11 pm

    Great post Ryan, I’ve made that mistake once or twice! Nutrition is such an important part of reaching your goals!

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