Lose Weight and Build Muscle with In-Home Personal Training in Omaha, NE

How to WIN with Nutrition: Step #2 – Eat FOOD and eat often!



One of the first things I teach my clients is to EAT FOOD.

Rule #1 Dr. John Berardi

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day” This seems obvious, but you would be surprised how many people just don’t eat enough during the day. Now I’m not talking about eating thousands of calories or go get McDonalds every 3 hours but instead make sure you get enough fuel to your body to sustain the muscle you have or the muscle you want to have. This step seems easy but I know it is hard. The main question I get to this step is…How many calories do I eat? This is one of the main flaws in our nutritional strategies nowadays. We are too hung up on calories!

NOW do not misunderstand me the most proven way to lose weight is being in a calorie deficit. Remember you want less calories coming IN and more calories going OUT if your goal is to lose weight. If you are one of those individuals that like counting their calories down to a T then by all means have at it. You will be able to track your intake in a way that is very detailed and you will be able to make adjustments easily. Most of my clients do not like counting calories. Since this is the case I have to be a little more delicate with these people.

So I want them to follow these simple Steps.



1 – Eat 5 x a day
2 – Eat lean meats, fruits and veggies with every meal
3 – Keep portions low (Ladies 300 kcals per meal) (Men 400 kcal per meal) Generally speaking


I know these are kind of vague but that is on purpose. We have to start somewhere and this is the start. When in doubt always go to the simplest of rules. Notice #3 numbers are involved and that requires counting calories. Yes, there is no way around it you need to know how many calories are coming in to your body. I know I tricked you. I made it sound like I had this new found great idea on how to track calorie intake without actually counting….Sorry for the joke.

 But tracking one meal is easy, so make it baby steps and ladies shoot for 200-300 kcals per meal and men shoot for 300-400 kcals per meal and you will be on your way in establishing to a lifestyle of following these 3 simple rules which will get you on the right path. But know this is only the start; we have a long way to go and lots of important information to implement to these 3 steps. We need to cover good fats vs bad fats, starches, how much fat?, when to eat starches…..the list goes on and on.

My point in saying that is nutrition is a constantly changing part of your healthy lifestyle. It is daunting to think about it sometimes and that is why I recommend starting with these 3 habits to get your nutrition turned around!