Lose 30 Lbs, Flatten Your Stomach, & Build Muscle in 90 Days (Grocery List, Workouts, & Habits) | #374

In 90 days, you could be down 30 pounds, a flatter stomach, and build lean muscle. Show me your habits, and I'll show you your future. Show me your fridge, and I'll show you your body. Losing 30 pounds in 90 days will require you to lose 10 pounds per month. You're gonna have to break some limiting beliefs in order to do this. It's not easy, but it is simple. So here are the two most common limiting beliefs that are holding you back from losing 30 pounds in the next 90 days. I know this, and I know exactly how to do this, because not only have I done this for myself, but I've also done this for countless of individuals, from women to men, from people in their 30s to people in their 60s. So I know this process works. The first limiting belief you have to break before we dive into the actual tactics is the limiting belief that you do not have time. You need to set a non-negotiable time for your shop and get groceries done. You have time to go to the gym and work out, but the thing that slips when your schedule gets busy is your food. And so grocery shopping and getting your meals prepped is one of the most important aspects of being able to lose 30 pounds in the next 90 days, because you can go to the gym, you could work out six, seven days per week, but if your nutrition is not dialed in and you actually don't have a plan or system in order to get your meals, then you will fail. So one of my favorite tactics to overcome a lack of time when it comes to losing weight is actually getting your groceries delivered. And so I love this because not only does this save you time, but also it ends up saving you money. So Walmart grocery delivery is $13 per month. You could get Instacart, which is like $10 per month or $99 per year. You could also even do Target delivery, which is $99 per year or $10 per month. And now you're probably like, but I don't wanna spend that extra money on the grocery delivery. Here's what's cool about grocery delivery is when you do do grocery delivery, you end up buying less junk and foods that you don't need. Because when you go grocery shopping, most of the time people go grocery shopping without a grocery list and you end up buying things based off of how you feel and their cravings. And so you buy the things on the end cap, you buy the extra candy, you buy the extra cookies, and the worst thing happens, you put it in the fridge, you put it in your pantry, you never end up eating it. And so what I love about grocery delivery is you actually get your money back because you end up not buying the random junk that you know you're not gonna even eat or you don't even need in the first place. The other thing that time steals from you is your time to get your workouts in. And so one of my favorite ways to maximize my time, especially because I have four kids, I run a full-time business, actually two businesses, and time is very valuable to me. I schedule all of my fitness activities into my calendar. So instead of being like, oh, I'm gonna fit in my workouts or I'm gonna fit in my cardio or fit in my steps or fit in my meal prepping, I treat my workouts, I treat my meals just like I do any other appointment or any other task I have to do in my business. It is a mandatory task that goes on my calendar. So I get notified when it's time for me to go to the gym. I get notified when it's time for me to meal prep. I get notified when it's time for me to do my cardio. This way, nothing ever gets missed. The second limiting belief you have to overcome is this overcome that you don't have money. You don't need to buy organic foods in order to lose 30 pounds in the next 90 days. What you need to do is you need to start only buying foods you are actually going to eat. Americans waste 30 to 40% of the food supply according to estimates from the USDA and the EPA. This equates to approximately 119 billion pounds of food annually, valued at about $408 billion. And so what's crazy about this is a lot of us feel like we don't have time and we don't have money, but the average American is wasting 30 to 40% of the food that they buy. And so simply by living a healthier lifestyle, you always end up saving more money. Here are five ways that healthier eating actually saves you money more than it costs you money. The first one is you have fewer long-term healthcare costs. So if you have this limiting belief that living healthier or getting in shape is gonna cost you money, think about what it's gonna cost you in the long term. When you don't eat healthy, it increases the risk of chronic diseases that will end up costing you later on down the line. Healthy eating prevents these issues and reduces your long-term healthcare expenses. The second thing is affordable whole foods. So think of staples like rice, beans, oats, potatoes, even frozen vegetables and seasoned fruits are nutrient dense and inexpensive compared to a lot of the other processed junk and pre-packaged convenience foods. Have you ever been to McDonald's recently? Like going to McDonald's is very expensive compared to when you can eat out. The third thing is reducing spending on dining out. So when you decide you're gonna eat healthier, you're gonna eat in a calorie deficit, you actually end up eating out less because you know you have to make healthier decisions and typically those healthier decisions require you to eat at home more. The fourth one is the less food waste. And so whole, unprocessed foods like veggies, fruits, and grains often last longer, especially when you buy them frozen or even canned. And processed junk food, even though it's convenient, often leads to overpurchasing and waste due to large packaging sizes. So maybe you've been to Costco and you've bought like that huge bag of food where you're like, oh, that looks great. You buy it, you never end up eating it. The fifth one is more sustained energy. So when you have more energy, you snack less, you eat healthier foods which are rich in protein and fiber which makes you less hungry throughout the day. So you're not gonna buy a bunch of random chips and things that you know you shouldn't be eating on a regular basis. Unhealthy processed foods often cause blood sugar spikes and crashes, leading to frequent snacking which adds to the overall food expenses. So now that we've broken down the limiting beliefs that are holding you back from being able to lose the 30 pounds in 90 days, I wanna break down the exact grocery list, meals, and the workouts you should be doing in order to make this happen. So the first thing you need to do is you need to create a grocery list for yourself. Mastering your nutrition is about finding what works best for you and sticking to it on a consistent basis. So my grocery list that I like to stick to is I like to break my meals up into a couple different categories. Proteins, carbs, and fats. And so for your protein sources, my favorite protein sources that you should get at your next grocery haul are gonna be lean ground beef, ideally 90% or higher, personally I go with 93%, Greek yogurt, shrimp, salmon, canned tuna, rotisserie chickens, grass-fed steak, cottage cheese, low-fat cheddar cheese, whey protein, whole eggs, and beef jerky. And so for me, those are some protein items I have stocked up in my fridge and my pantry at all times. Next, when it comes down to your fruits and your vegetables, do not listen to anybody that tells you fruits make you fat because the truth is fruits are a fat loss cheat code because most fruits are packed with nutrients and they're also packed with fiber. And so I would rather you snack on fruits than snack on chips any day of the week. So my favorite fruits to have on deck at all times are gonna be blueberries, raspberries, blackberries, apples, watermelon, kiwi. And then for vegetables, you can pretty much have any type of vegetables that you want. And the benefit of this is I'll talk about watermelon, for example, one pound of watermelon is 140 calories for a whole pound. So let's say you decided you just wanted to eat a whole pound of watermelon all throughout the day for snacks in between your meals. That's only an extra 140 calories that you can snack on pretty much freely all day long. Blueberries, the same exact thing. They're about 130, 140 calories per pound of blueberries. Nobody's eating a pound of watermelon and nobody's eating a pound of blueberries. So when you feel like snacking throughout the day, opt for snacking on fruits or vegetables instead of snacking on chips and high processed carbs. Now when it comes to carbs, you definitely should be stocked up on carbs because carbs are your body's primary source of energy. So my favorite carbs to get from the grocery store are going to be some type of rice. So I prefer jasmine rice. I will also get potatoes. So I will grab sweet potatoes as well as golden potatoes. And then I'll get some type of low carb tortillas. So what I do with the low carb tortillas is I typically will make like a breakfast quesadilla or even a breakfast tacos. Another item I like to get for carbs for my snacks when I do feel like snacking on chips or something like that is going to be some type of low calorie popcorn. And the lesser evil popcorn is something that I can snack on either throughout the day or at night in order to really satisfy my hunger cravings. Now when it comes to other aspects of my grocery shopping, typically I will always have some type of coffee on hand. I got four kids so I definitely need to be caffeinated. Coffee, hot sauce, spices, low fat cheese. And I am a big advocate of diet or zero sodas. And so I make sure my fridge is always stocked with zero sodas and some of my favorites are going to be Coke Zero, Pepsi Zero, Dr. Pepper Zero. And even the studies show that when you use zero sodas or diet sodas on your fat loss journey, you actually end up losing more weight compared to when you just drink water. Now does this mean that diet sodas are better than just drinking water? Absolutely not. All it shows is that when you do drink diet sodas or zero sodas, it satisfies your sweet tooth and it satisfies your hunger to the point where you actually end up eating less calories over a long period of time. So I am a big advocate of this and I definitely believe that you can implement one zero soda per day in order to curb your sweet tooth. Now when it comes to the actual meals itself, the principle you need to follow is boring equals consistent. Boring eating is the key to mastering your nutrition. Now a lot of people, oh I hate eating the same thing every single day or I hate eating boring. But the fact is you already eat five to 10 of the same meals 90% of the time. The difference now is you have to adjust those five to 10 meals to make them meals that work towards your goals, not against them. And so my strategy, and if you look at most of the people you look up to in the fitness space, their meals are very simple and their meals don't really change too often. And that's how I like to approach nutrition. 90% of the time I eat the same exact thing with slight variations and then I give myself 10% flexibility to have more fun foods, like foods I see on Instagram and different meals I wanna try out and eating out and things like that. Now when it comes to breakfast, I do believe that eggs are gonna be one of the best breakfasts for you to have. So what I do is I like to have a combination of whole eggs with egg whites. And I'll add some veggies for some extra volume. If you're not a big fan of eggs, something else you could do is you could do a Greek yogurt bowl of protein powder or you could do some type of protein smoothie for breakfast. The key here is I wanna shoot for 30 to 50 grams of protein just in my breakfast alone. Now when it comes to lunch, you're gonna do some type of chicken and fish meal with rice or potatoes or you could do a massive chicken salad depending on where your carbs are for the day. So I like to have some type of protein source so I'm gonna look for, let's say 40 to 50 grams of protein just in my lunch alone. Now when it comes to dinner, shoot for some type of lean ground beef using that 90% lean ground beef we talked about earlier or you could even have a steak at this time with a carb source and a vegetable. That's gonna be your breakfast, lunch, and dinner. And if you get hungry in between meals, the thing I want you to do is I either want you to use protein shakes and fruit are gonna be great options to have in between meals. The fruit will help with the fiber intake to keep you full. The protein shakes will help also keep you full and help you hit your protein goals. If you're dead serious about losing 30 pounds in 90 days, not only do you need to get these foods and eat these meals, but you need to be able to track your macros to ensure you are in a calorie deficit which is the only way for you to lose this 30 pounds. And so I wanna make sure I'm tracking my macros and I know exactly what my calorie intake is on a daily basis. So if you wanna lose 30 pounds, you're gonna have to lose 10 pounds in a month for three months straight which means you need to lose about two and a half pounds per week. So I need to set up my calorie deficit where I'm in a big enough calorie deficit with my eating and I'm also in a big enough calorie deficit with the calories that I'm burning. People that have a higher body fat percentage are going to have an easier time to lose this 30 pounds in 90 days, but if you're starting at a lower body fat percentage, you maybe should shoot for about 20 pounds in 90 days. Not only do I need to track my macro so I know exactly what my calorie intake is on a daily basis, but I need to make sure I'm lifting weights on a structured plan four to five times per week. I'm doing zone two cardio and you're also increasing your movement by doing 10 to 12,000 steps per day. Doing 6,000 or 8,000 is good, but if you're really serious about losing 30 pounds, you should increase that to 10,000, 12,000, or even I have some clients doing 15,000 steps in a day. The third thing you need to do is you need to track your progress and get some accountability. So you don't just wanna track your scale weight, you also wanna make sure you're tracking your weights lifted in the gym, you're taking progress pictures, and you're tracking your waist measurements to make sure that you're losing body fat around your midsection. Losing 30 pounds in 90 days is gonna take brutal consistency. And so don't think you're just gonna be able to do this alone. You have to have some type of accountability. So you gotta have either a friend that's gonna really hold you to a higher standard, you need a coach, you need a mentor, or you need someone that's gonna really push you at the next level. The habits needed to lose 30 pounds in 90 days is you need to weigh yourself daily because this is gonna be super important to track that you're progressing at the right rate. You need to drink half your body weight and ounces of water, and you need to definitely wake up and go to bed about the same time every single day. Sleep is going to be a massive fat loss cheat code for you because if you're not getting your six to eight hours of sleep per night, you will feel extra hungry and you also will struggle with motivation as the time goes on. So make sure you're prioritizing your sleep by waking up and going to bed at the same time daily. You need to limit or cut out as much alcohol as possible. Now how many drinks can you have if you're trying to lose weight? Get that number to as close to zero as you can. Another habit you need to implement is you need to implement the flexible dieting lifestyle. So what this means is 90% of your daily calories come from nutrient-dense foods. 10% of those calories can come from more fun foods. So by nutrient-dense foods, I mean things like chicken breast, whole eggs, steak, potatoes, et cetera. So the ingredients that just have one thing in them. The 10% flexible foods can be foods like chips or Oreos or popcorn or ice cream. So let's say for example, you're trying to eat about 2,000 calories in a day. That means 90% of those calories can come from nutrient-dense foods, which is 1,800 calories. But that also means that 10% of those calories can be fun foods like the Oreos, which is 200 calories. This is gonna help you stay more consistent over time versus having this all or nothing approach. I truly believe that flexible dieting is the best and most sustainable weight loss strategy, especially for busy individuals that love real food, just because it helps you stay more consistent long-term and it truly helps you enjoy the process. The last thing you need to do is you need to stop doing the bare minimum. If you truly are committed to losing as much weight as you can while building some lean muscle in the next 90 days, you can't just do the bare minimum standard. You can't just show up and go through the motions. You have to push the steps. You have to push the workouts. You have to push the food. You have to be absolutely all in on your goals if you're truly committed to making this happen. I hope you got some value from this. I can't wait to see where you're at in the next 90 days. If this was valuable to you at all, make sure you engage on this, so either by liking, subscribing, or following, and I'll see you on the next one.