Coach’s Top Ten Protein Sources

If you’ve ever been coached by me you’ve heard me say over and over again that protein is THE most important macronutrient for muscle gain, fat loss, and detoxification. Here is a list of my top ten lean protein sources:

  1. 4oz. Elk – 25g
  2. 3.5oz Bison – 29g
  3. 6oz. Lobster – 28g
  4. 3oz. Scallops – 20g
  5. 2 scoops of Ascent Whey Protein – 50g
  6. 3oz. of Roasted Turkey or Chicken Breast – 24g
  7. 3/4 cup Icelandic Provisions Yogurt – 20g
  8. Egg Whites – 6g per egg (i usually eat 2-3 yolks and 5-6 whites)
  9. 3oz. Yellowfin Tuna – 25g
  10. 3oz. Filet Mignon (Beef) – 23g
  11. **Bonus** 1 scoop of Ascent Micellar Casein Protein – 25g

Wondering how much protein is enough protein? If you’re active and do resistance training somewhere between 1.0 – 1.25g/pound of bodyweight should suffice.

12.19.19 Training Sessions (2)

Do a 3-4 minute stagger to create good spacing
Teams of two…
Round 1:
20x Burpee/Pull-ups (7/6″)
80x Goblet Squats (70/53)
40 Calories, any machine (Row/Ski/Air Runner/ Bike)
Round 2:
20x Burpee/Pull-ups
80x Alt. DB Snatches (50/35)
40 Calories, same machine
Round 3:
20x Burpee/Pull-ups
80x DB Box Step-Overs (24/20), same DB
40 Calories, same machine
Round 4:
20x Burpee/Pull-ups
80x Box Jumps (30/24)
40 Calories, same machine
Round 5:
20x Burpee/Pull-ups
80x American KBS (same KB)
40 Calories, same machine
For time
40′ Cap
Fall Down



2×5 Weighted Dislocates
2×15 Low Pulley External Rotation (use COS)
Work up to a starting 3-Rep Close-Grip Fat Bar Bench Press (2-3 sets)
Then, starting with that load…
3x (3-2-1) Bench Press Waves
These are heavy sets, so prepare spotters to help with un-rack and re-rack.
Rest plenty between sets
Stationary Dips
Sassy – 50 reps in as fews sets as possible
Rx – 30 reps in as few sets as possible
Amateur – 20 reps in as few sets as possible
10-12x Feet-Elevated Ring Rows +
5-8x Strict T2B
2-3 sets
Cool Down




Tracking 101

In a previous post I talked about tracking important Biometrics. Now let’s talk about tracking your food…

Phase one of your Body Comp Challenge involves tracking your food in as much detail as possible through an app called Cronometer.

Granted, inaccuracies in food labelling and even your best efforts to track precisely what you’re eating can leave you approx. 25% off what you’re actually consuming. Nonetheless, there is still a ton to be gleaned from the process.

Let me explain…

Tracking teaches you more about the foods you’re already eating and helps guide your eating process. For example:

1. You learn which foods are the best choices for helping you reach your protein and carb goal and which foods can quickly push you over your fat goal (which we generally keep around 30% of total caloric intake).

2. You realize how close or far away you are from the necessary calories you need to support your training/activity level. Phase I of your challenge involves eating ENOUGH calories, ENOUGH protein and ENOUGH carbs to support your current training. One of the first things people discover is that they are almost always over-training and under-eating, a recipe for long term hormonal disarray and poor results. Tracking illustrates this point poignantly.

3. Interestingly you can objectively see that a lot of the foods you thought were “bad” really don’t impact you as negatively as you initially thought. This frees you from many of the “restrictive” ideas you have about dieting.

4. Tracking forces you to pay attention. Any time you pay attention to anything on an above-average level your likelihood of improvement skyrockets. Remember, that which is measured is improved!

5. Tracking highlights potential nutrient deficiencies/imbalances over time. Specific foods provide specific nutrients. For example, Cronometer details all-important omega 3:6 ratios, potassium:sodium ratios, zinc:copper ratios, and even PRAL alkalinity (i.e. whether your diet is overly acidic or alkaline in nature). Seeing these trends over time can be valuable in balancing your overall nutrient profile. The more balanced these ratios the better your results.

6. Tracking in the short term sets you up for success in the long-term. I’ll be the first to admit tracking can be tedious and inconvenient. But once you understand HOW to eat and WHAT to eat it makes it much easier moving forward. So embrace the process in the early stages of your journey, because that’s what it is…a process. The more consistent you can be in the early stages, the less reliant you’ll be on technology as you move forward. It’s simply a tool.