To get an idea of macro-nutrient foods that can help you reach your targets, here is a cheat sheet. The cheat sheet provides examples of proteins, carbohydrates, and fats. Now remember, these aren't necessarily "clean foods" per say, but foods that are macro-nutrient dense. These macro-nutrient dense foods will keep you fuller for longer. For example, a poptart won't keep you as full due to the fast digesting carbohydrates (sugars) in it versus oatmeal, rice or potatoes. The overall principle is that you can choose to eat the poptart, as long as it fits into your macro-nutrient targets that we calculated. Keep in mind though, that poptart won't keep you as full for the rest of the day or night and once you hit your targets for the day, you won't be consuming any other food. Included in the diagram below are general food timing suggestions that can help boost your workouts. http://www.truehealthtrifecta.com/macronutrient-cheat-sheet/  Posted: March

For many people, getting enough protein in the day is the toughest challenge. The following linked resource and pictures provide an idea of how to get this macro-nutrient in easier. The images provide a variety of foods that will help you reach your goal every day while tracking your calories and macro-nutrients. I find that if I have a list of foods that I enjoy eating and are macro-nutrient dense, I am able to hit my targets for the day and won't be stressed out thinking about what to eat. I tend to make many recipes that are high in protein and the images below are ways in which you can increase your protein intake. https://www.wellnessresources.com/health-topics Posted: March 17, 2:15pm.

The fourth step on this journey is tracking progress. A weight scale is one way of tracking progress, it won't always be reliable as our weight fluctuates everyday based on a variety of human functions. It is one tool in tracking progress and we need to consider other options to get a well-rounded idea of how much progress we are making or not making. Taking progress photos are a great way of doing this as well as using a body scanner that measures the amount of water in the body,  percentage of body fat, and total muscle mass. Pictured below is an InBody Scanner I use at a local supplement shop that gives me a report on where I'm currently at versus the month before. Posted: March 17, 2018. 2:01pm.

When it comes to workout splits, I generally stick to a few options and change it up every 8 to 12 weeks. Depending on how many days you can make it to the gym and how long you've been working out for, depends on the workout split you should try. I generally like either a Full-Body Split 3 days a week, an Upper Body / Lower Body Split 4 days a week, or a Push / Pull / Legs split 6 days a week. This all is based on how long you've been lifting, although you can try any one of these as long as you don't feel too exhausted throughout the week. Below is a sample of the Upper / Lower Split I follow 4 times a week because of how often I can get into the gym. Posted: March 17, 2018. 1:45pm.