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Archives for January 2014

Is Breakfast Important – Macro Breakdown

Is breakfast important for fat loss?

There are lots of contradictory beliefs and comments (on the internet) about the importance of breakfast.

Just a quick Google search will show you that some people say it’s the most important meal of the day, while others say you don’t need to eat first thing in the morning.

In this article:

  • I will explain what’s working me, and what I see working for my personal clients
  • My top breakfast foods
  • What you should do if you don’t have time to cook

Consider this…

Let’s get started… I think there are a number of factors that need to be considered when deciding if you should eat breakfast:

  • are you training in the morning?
  • how is your day planned out?
  • are you fasting?
  • what did you eat yesterday?
  • are you traveling?

These and other factors will determine how important breakfast is on any given day.

However, the core point is that you need to fuel your body for the rest of the day. If you have an active day ahead, then you need breakfast, or you will feel fatigued and have to rely on coffee.

My usual breakfast

I usually have breakfast every morning, unless I’m fasting – in which case, I won’t work out that day. I eat breakfast because I feel better, have more energy, and notice that I can reduce my fat levels also.

Obviously, not all breakfast foods are created equal. You need to have to the correct macro breakdown.

The best macro breakdown is 1/3 protein, carbs & fats.

All foods should be whole foods, from as close to nature as possible.

⚡ Related: Try my favorite No Carb Breakfast that is to die for!

Specific breakfast foods 

Here are some tasty and nutritional foods that you can eat:

  • Protein – eggs, organic bacon, turkey bacon, protein drink
  • Carbs – fruits, vegetables, sweet potato hash (my favorite)
  • Fats – avocado, olive oil, grass-fed butter (cook your eggs and bacon in these)

There are other possibilities, but these options are great to get started with.

What to do if you don’t have time to cook

Grab a protein shake. In fact, just today, I ate a grainless granola, some almond milk, and half a banana. I also had a protein shake.

Since I was in a rush, this was a pretty good source of micronutrients, except for the fats – but they will be added later in the day.


The takeaway message is that you think in terms of the 1/3 portion of fats, proteins, and carbs – and then think about balance.

I recommend having breakfast whenever you can, as it sets you up for success during the day and gets your metabolism kick started in the best possible way. I also recommend signing up for a Custom Meal Plan so we can create a custom nutrition program just for you, so you know what you should and should not be eating, according to your personal goals.

Six-Pack Finishers UPDATE

Firstly, thank you to everyone who has supported me with my very first online six-pack program.

It’s already had a bigger impact than I ever imagined.

Special thanks to those who’ve joined me inside my Six-Pack Finishers online membership area.  You’ve made an AWESOME decision to kick off your 2014 with some rapid fat loss results.

I’ve been super busy with helping members, answering questions, and getting people signed up, but I wanted to post a quick update on the blog.

Here’s a little backstory about how the program got started.

Why I decided to put the program together

I thought a lot about just publishing a book, but I wanted to do something unique. My goal, as you may know, is to impact the lives of ONE MILLION people. To make that a reality, I need to break the mold and do things differently to the mainstream.

So, I thought about coaching more people one-on-one. And with the internet, there is a way to do that without traveling around the country.

Anyway, I came up the online membership program so I could give the most detailed, personal fitness and diet advice possible (specific to individual needs and demands).

This is an exclusive online community of go-getters. Everyone gets 24/7 personal access to me. There are dozens of hours of videos, which I’ve been creating over the last few months. Everything is broken down into 4 modules, which have a certain order – so people know the next step to take.

This builds the foundation and ensures that everyone is following the proven fat loss methods I used to lose 27 lbs. of fat in 113 days. (I went from 24% body fat to under 10%.)



Now you can get my Six Pack Finisher anytime, just by clicking here. Six Pack Finishers is the key that unlocks everything you need to make radical changes to how you look both in – and out – of clothes. This includes both training guides, as well as meal guides, to get you to where you want to be!

How To Perform a Perfect PullUp – Start With Resistance Bands

Check out the video below before reading this blog post, then read to learn:

  • How you can do an assisted pull-up
  • Why you should aim for gradual improvement

OK – now that you know the correct way to perform a PullUp and an assisted PullUp, let’s go into more detail on the process involved.

Assisted Pull-ups

If you’re having trouble with PullUps, or simply want to increase your repetitions (and strength) then you should make a big effort with assisted PullUps.

If you persist, you will be shocked at how quickly you advance. You will gain strength, power and build lung capacity (as they tax your core muscles).

* If you don’t have any bands, you can grab one or a whole set on Amazon.

  • The blue band

If you have trouble performing one PullUp at the moment then I would start with at least the blue band.

  • The green and red bands

If you’re doing a few PullUps now, but you want to increase your volume, then you could go with the green or red bands.

Aim for gradual improvement

Essentially your goal should be to move from more resistance to less resistance and then to finally performing PullUps without bands.

Each and every time you perform PullUps, you should always try at the very beginning to perform one or more without the band.

Do not avoid this exercise. We all start somewhere. I couldn’t do PullUps for a very long time. And, even a lot of people who have been doing them for years are still doing them incorrectly. As Ralph Waldo Emerson said, “do the thing, and you shall have the power.”

This couldn’t be truer. Attempt to do some every day, and know that even giving 100% without performing one is creating results.

There is nothing better for your upper body than some hardcore PullUps!

For more challenging workouts, check out HIIT MAX™, a training program based on high-intensity interval training, designed to show you real results!

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