PERSIST WITH PROTEIN

50 DAYS OF SIMPLE NUTRITION FOR

PEAK PERFORMANCE AND HEALTH

RECIPES
MEAL PREP
RESOURCES
MACROS
& MORE!
VOL. 1
Section 1
Introduction - Why Protein Is So Important……………………………………………………………..2
What Most People Get Wrong………………………………..………………..………………..……………2
The 50-gram Protein Challenge…………………………..………………..………………..………….……4
Protein and Calorie Balance………………………..………………..………………..……………………….5
Your Personal Protein Plan……………………………..………………..…………………….………………..6

Section 2 - Protein Q & A

Common Myths: Absorption limits, kidneys, and plant-based diets……………..………….8
High Protein vs. U.S. Dietary Guidelines…………………………………………………………….…….11
High Protein Without High Calories………………………………………………………….……………..12

Section 3 - High Performance Foods

Eat More - And Lose Weight……………………………………………………………………………..…….13
Tracking Your Food (Or Not)…………………………………..………………..……………………..………14
How to Build a Tasty Plate..…………….………………..………………..…………………………..………16
High Performance Proteins……………………………………..………………..…………………..…..……18
High Performance Vegetables (and Fiber)……………………………..…………………….…………22
High Performance Carbohydrates, Fruits, and Starches………………………………………….23
High Performance Fats………………………………………..………………..……………………………..…26

Section 4 - Timing, Travel, Tips, and Tricks

Beverages and Soda Myths……………………………..………………..……………………………………27
Travel Protein…………………………..………………..………………..………………..…………………….…28
Picking a Protein Powder……………………..………………..………………..…………………….………29
Planning and Shopping………………………..………………..………………..……………………….……30
Protein On a Budget……………………..………………..………………..………………..………….………30
“Cheat Meals” and When to Eat The Real Thing…………………..…………………………………32
Meal Timing Around Training……………………………..………………..………………..……………….33
Resources and Deals…………………………..………………..………………..………………..……………33

Section 5 - Put It Together

What to Focus On First……………………………………..………………..……………………….………..34
When You Get Stuck…………………………..………………..………………..………………..……………34
Where to Go From Here………………………..………………..………………..…………………..………35

Appendix………………………………………………………………………………………….……………………36

1
Introduction - Why Protein Is So Important
I was only 14 years old when my cousin Bryon got me to
start taking protein powder. Bryon was 8 years older
than me, and had a well-muscled physique. He seemed
to know everything about nutrition and training. This was
back in 1999 before social media, and he was my original
influencer. I looked up to him in every way.

One day he said, “If there was one supplement I wish I

took every day since I was your age, it would be whey
protein.” I heard him loud and clear and started that day.

Protein has been a central part of my diet ever since.

Aside from a brief stint in my early 20s when I tried
vegetarianism for a couple of months, I’ve been hitting
my body weight in grams of protein every day for close
to 20 years.

Now I’ve gone from the younger cousin who was the student to teaching tens of thousands
of clients over the years. In the process, I’ve learned so much about what really works time
and time again to change people’s bodies and help them feel better than ever.

Diet fads have come and gone. I’ve explored carb cycling, intermittent fasting, animal-based
eating, macro counting, and more. And if you look at every trend that catches fire closely
enough, you’ll find the same themes:

• An emphasis on PROTEIN

• An abundance of high quality foods

These two things work so well - so why do we overcomplicate it?

Over decades of nutrition experience, I’ve developed simple ways to do these two things
every single day, in every single circumstance. And now I’m sharing them with you.

Use this approach. Adapt it for your life. And you will soon see better metabolism, lean
muscle, less body fat, more energy, fewer cravings, and improved performance in and out of
the gym.

W H AT M O S T P EO P L E G E T W RO N G

For decades, diet culture has focused on eating less and reducing calories. So it’s
understandable that many people underestimate the true impact that eating more of
something can have.

2
 In particular, when you eat more protein, you
stand to see profound benefits. If this is so
consistently true, then why is this so hard to
implement?

First, we have to fight back the narrative that we

should be eating less always. This includes
protein.

If you eat more protein than you are consuming

more calories, at least in the short term. Our
culture unfortunately equates more protein with
eating high-calorie-dense foods. For whatever
reason, people tend to immediately think of more
steak, bacon, burgers, etc to get more protein.
But it’s possible to BOOST protein without adding
a ton of calories to your diet (this book will show
you how).

Protein Keeps You Satisfied

Second, we need to start thinking of nutrition

more as a long game. Starving yourself of calories
now usually means you will make up for them
later.

I see it all too often that people spin around the hamster wheel of slashing calories now, only
to binge them later and make no progress. The switch in mentality has to become, what can
I eat NOW that will help me curb my hunger later?

The answer to that question is in this book. You’ll discover how each time you eat, you have
the power to decrease your future calories and stack nutrition wins. Hint: it involves lots of
protein.

Third, once people start to appreciate the importance of protein, it is difficult to wrap their
heads around how much they need each day. What does enough protein per day look like?
How much protein do I need to put on my plate?

Sadly, the single hard-boiled egg and 1/2 cup of yogurt has been sold as a high-protein
breakfast when it is not nearly sufficient. We will re-write your understanding of protein
quantities and make it easy to know how to get there.

Make It a Daily Habit

Lastly, once you have changed your mindset around protein and have a clear idea of how
much you need, it is hard to make the act of getting enough protein simple and tasty
enough to accomplish consistently in any situation.

3
If you haven’t built this protein habit then it can be daunting. How will I get so much protein?
What about when I’m at work and I don’t have access to my kitchen? If I’m eating out at a
restaurant what should I do? How can I prepare a protein-packed meal for my family?

Let’s take it step by step and build one piece at a time - starting with your breakfast.

THE 50-GRAM PROTEIN CHALLENGE

This book contains my entire nutrition philosophy. But in practice, it can be hard to know
what to do with that exactly.

So let me make it simple.

I challenge you to eat 50 grams of protein for breakfast (before 10am) for 50 days in a row.

This challenge is designed to help you fully enjoy all of the powerful properties of protein -
without an uphill battle. When you consume protein, it begins a positive chain of events in
your body that continues for hours. Protein not only builds muscle; it also helps control
appetite and cravings. And your body uses more energy to digest it.

4
The biggest mistake people often make is NOT getting protein early on in the day. The food
industry has been marketing a low-protein, low-calorie breakfast for decades. But sadly,
without sufficient protein for breakfast, we are missing out on a significant opportunity for
protein to positively impact our bodies.

Why 50 grams? It supports metabolism, lean muscle maintenance, reduced body fat, better
energy levels, fewer cravings, and enhanced training performance. Here’s the breakdown:

1. Muscle Protein Synthesis: Adequate high-quality protein in each meal boosts muscle
mass development and maintenance.

2. Appetite Control: Protein helps regulate hunger hormones, reducing overeating and
cravings for unhealthy snacking, key for weight loss or maintenance.

3. Body Composition: Protein is essential for muscle growth and repair, which burns
more calories than fat, even at rest. During weight loss, it's vital to lose fat, not
muscle, to keep your metabolism high.

PROTEIN AND CALORIE BALANCE

While enjoying protein's benefits, remember to stay within your daily calorie goals to avoid
unwanted weight gain. The food choices we’ll guide you through in this book will help you
do this without having to pay a lot of attention to tracking.

Here’s how protein aids calorie control:

• Satiety: Protein keeps you fuller longer than carbs or fats, reducing overall calorie
intake and unplanned snacking.

• Thermic Effect: Your body uses more energy to digest protein, helping create a
calorie deficit for weight loss.

• Muscle Preservation: High protein intake, coupled with strength training, maintains
muscle mass during weight loss, important for a higher basal metabolic rate and
increased calorie burn.

By following the 50-gram Challenge, you get all the protein benefits without exceeding your
calorie limit. Choose lean protein sources and pay attention to portions. Plan meals around
protein to balance each meal, making it easier to manage calories and enjoy a protein-rich
diet.

The 50-gram Challenge begins every day with a breakfast that includes 50 grams of protein.
This is going to feel like a shocking amount to many of you. But I promise we have the
blueprint to follow for you that will make this possible.

5
At first, it may feel hard to do. You may not feel hungry for 50 grams of protein for breakfast.
But I assure you that once you implement the challenge you will quickly make the shift. And
the results you experience will make you never want to turn back.

Now you may fall into one of two camps:

• Ready to take action - let’s do this

• I have questions. Can my body really absorb that much? What about X, Y, or Z?
This book will address both - but in either case, don’t let more time go by before you start.
Eat a high protein breakfast - today, or tomorrow morning. See how to make your Personal
Protein Plan below. Then come back to learn and read more, and fill in the details.

YOUR PERSONAL PROTEIN PLAN

Here’s how to kickstart your 50-gram Protein Challenge in just a few minutes:

1. Open the Challenge Log included in this Ebook and enter your name and today’s date
2. Open the Persist Protein Planner in Google Sheets or Excel. Enter your bodyweight to
see your daily protein target.
3. Select how many meals you like to eat in a day.
4. You’ll see an automatic distribution of protein across your daily meals. Select one or two
protein sources for each meal, and you’ll see the quantity you need.
5. Optional: you can also select high performance veggies, fruits, starches, and fats to
round out your meals.

All of your selections will be totaled in the Shopping List tab for your convenience.

Need meal ideas? It doesn’t need to be more complicated than 5 ingredients on a plate. But
the Recipes bundled with this Ebook will give you plenty of breakfast ideas, as well as other
meals, snacks, sauces, and even desserts and treats.

You can also find 7 day sample meal plans and shopping lists for different targets in this
Ebook bundle for more ideas.

Don’t get overwhelmed - just find a few go-to meals that you can repeat over and over and
start eating!

6
Section 2 - Protein Q & A
COMMON MYTHS

Absorption Limits

There’s a long-held misperception that there is a limit to

how much protein can be absorbed by the body. From a
nutritional standpoint, “absorption” describes the passage
of nutrients from the gut into systemic circulation. Based on
this definition, the amount of protein that can be absorbed
is virtually unlimited.

However, researchers have determined that the benefits of

protein in terms of muscle-protein synthesis, or the
anabolic effect of protein (increasing the size and strength
of muscle tissue), max out around 0.4 - 0.6 grams of protein
per kilogram of body weight in a single sitting.

That translates to up to 40 grams of protein per meal1. We still absorb every amino acid and
calorie consumed from protein after that amount; it’s just that the additional protein
absorbed supplies a limited additional effect on strength and muscle growth.

New evidence10 suggests that this number could be even higher. As much as 100 grams of
protein in a single meal showed an increase in MPS for hours after. This study introduces
nuance to the old research. It suggests that these numbers heavily depend on the
composition of a meal. If you eat a meal with slower digesting sources of protein, combined
with fiber and fat that also slow down digestion, you could reap the muscle-building
benefits of a 50-gram protein meal for hours after you eat.

Let’s not forget that protein also helps us manage our appetite, improve body composition,
and aid in recovery2 3 4.

Kidney Function

What about kidney function and overall health? High protein intake has no harmful effects if
you’re healthy. Studies have even explored the effect of up to 400g of protein per day on
various health markers, and found no actual harm from such extreme intakes5 6. Debunking
this myth is straightforward. While a key function of the kidney is to filter excess protein to
create a balance in the blood, eating more protein does not harm your kidneys or health.

Plant-Based Protein

What about plant based diets? Does it matter where protein comes from? A high-protein
plant-based diet can support muscle-protein synthesis as effectively as an omnivorous diet1.

7
Although plant and animal sources of protein differ in terms of their amino-acid profile and
protein density, as long as the total amount of daily protein intake is sufficient (around 1.6
grams of protein per kilogram of body weight or more), and the amino-acid profile is similar,
then there is likely no difference in the proteins’ effectiveness in muscle and strength
growth7 8 9.

So if you are omnivorous, protein from plant-based sources also counts toward your overall
protein intake, and creates more variety. If you’re a vegetarian or vegan, you must be
intentional in your daily eating approach to meet your protein needs without going over
your calorie needs. However, you can still make those gains by focusing on resistance
training and protein intake.

Check out these sample days for three different eating styles. As you can see, you can get
plenty of protein without meat - but you do need be intentional so your carbs and calories
don’t pile up.

VEGAN:

Nutrition Breakdown
Time of Protein Carb Fat
Meal Vegetable (Calories, Protein, Carbs,
Day Source Source Source
Fats)
Tofu
scramble
(250g 1 whole Spinach,
Avocado 650 cal, 50g protein, 60g
8:00 AM Breakfast tofu), grain bell
(1/2) carbs, 25g fats
Vegan toast peppers
protein
shake

Lentil salad Quinoa Mixed

Olive oil 650 cal, 35g protein, 70g
12:00 PM Lunch (1 cup (1/2 greens,
dressing carbs, 25g fats
lentils) cup) cucumber

Edamame
(1 cup),
400 cal, 30g protein, 20g
4:00 PM Snack Almond - - -
carbs, 18g fats
butter (2
tbsp)

Tempeh
Brown Walnuts
(200g), Broccoli, 800 cal, 50g protein, 90g
7:00 PM Dinner rice (1 (1/4
Chickpeas carrots carbs, 25g fats
cup) cup)
(1/2 cup)

Total:
• Calories: ~2500 kcal
• Protein: 165g
• Carbohydrates: 240g
• Fats: 93g

8
V EG E TA R I A N

Nutrition Breakdown
Time of Protein Carb Fat
Meal Vegetable (Calories, Protein,
Day Source Source Source
Carbs, Fats)
Greek yogurt
(1 cup),
Granola Chia seeds 600 cal, 50g protein,
8:00 AM Breakfast Protein -
(1/2 cup) (1 tbsp) 70g carbs, 15g fats
powder (1
scoop)

Cottage
Whole
cheese (1
wheat Spinach Olive oil 600 cal, 40g protein,
12:00 PM Lunch cup), Hard-
bread (2 salad dressing 50g carbs, 25g fats
boiled eggs
slices)
(2)

Hummus (1/2
Carrot Almonds 400 cal, 30g protein,
4:00 PM Snack cup), Cheese -
sticks (1/4 cup) 25g carbs, 20g fats
(50g)

Paneer (150g),
Brown rice Mixed Avocado 900 cal, 50g protein,
7:00 PM Dinner Lentils (1/2
(1 cup) vegetables (1/2) 95g carbs, 30g fats
cup)

Total:
• Calories: ~2500 kcal
• Protein: 170g
• Carbohydrates: 240g
• Fats: 90g

9
OMNIVORE

Nutrition
Time of Carb Fat Breakdown
Meal Protein Source Vegetable
Day Source Source (Calories, Protein,
Carbs, Fats)

Scrambled eggs Whole

Spinach (in Avocado 650 cal, 50g protein,
8:00 AM Breakfast (4 large), Greek grain toast
eggs) (1/4) 60g carbs, 25g fats
yogurt (3/4 cup) (2 slices)

Grilled chicken Quinoa (1/2 Mixed Olive oil 600 cal, 40g protein,
12:00 PM Lunch
breast (150g) cup) green salad (1 tbsp) 50g carbs, 20g fats

Protein shake (1
Almonds 300 cal, 30g protein,
4:00 PM Snack scoop protein - -
(1/4 cup) 10g carbs, 15g fats
powder)

Salmon fillet Olive oil

Brown rice Steamed 950 cal, 50g protein,
7:00 PM Dinner (250g), Lentils (for
(1 cup) broccoli 120g carbs, 30g fats
(1/2 cup) cooking)

Total:
• Calories: ~2500 kcal
• Protein: 170g
• Carbohydrates: 240g
• Fats: 90g

H I G H P ROT E I N VS . U. S . D I E TA RY
R EC O M M E N DAT I O N S

It's crucial to hit your daily protein targets for muscle and strength gains, typically between
1.5 g/kg and 2.2 g/kg of body weight. Aim for the higher end, about 1 gram per pound.
Remember, all protein is absorbed, and even more than we used to think is being utilized for
muscle building. We are striving for more than just muscle protein synthesis. All these factors
make 50 grams a good starting point for each meal.

Starting with 50 grams of protein early, like before 10 am, helps meet your daily goals and
boosts muscle protein synthesis. This not only aids in muscle building but also in controlling
appetite and maintaining energy. Plus, it makes hitting your daily total easier.

10
Our recommendations differ from U.S. Dietary Guidelines. We emphasize the importance of
protein for its thermogenic effects and satiety, crucial for preserving lean body mass -
especially as you age. Current research supports higher protein intake than the standard
guidelines for optimal muscle health and appetite control.

HIGH PROTEIN WITHOUT HIGH CALORIES

When it comes to weight loss, the laws of calories in vs.
calories out still apply - even if you’re eating high protein.
Fortunately, high protein can make it even easier to stay
within your daily calorie targets - if you choose your
sources wisely.

By emphasizing protein, you can feel fuller, as well as burn

a few extra calories simply through digestion. Protein also
leads to muscle, and the more lean muscle you carry, the
more calories your body burns at rest.

When you feel more satisfied from your meals, you can
significantly reduce overall calorie intake throughout the
day. You’ll be less likely to indulge in unplanned snacking,
often a source of excess calories. And your cravings may
be diminished too.

Thermic effect of food (TEF) refers to the energy required

for digestion, absorption, and metabolism of nutrients.
Protein has a higher TEF than carbohydrates and fats,
meaning your body uses more energy to process protein. This increased energy
expenditure, however small, still contributes to a calorie deficit, which is essential for
sustainable weight loss and maintaining a healthy body composition. By prioritizing protein,
you increase your body's natural calorie-burning process by digesting and metabolizing the
protein.

When trying to lose weight or change body composition, it’s important to ensure that the
weight lost is predominantly fat and not muscle. Protein is crucial for muscle repair and
growth. A higher protein intake, especially with strength training, helps preserve lean muscle
mass even in a calorie deficit. Preserving muscle mass is important because muscle tissue
burns more calories at rest than fat. This means maintaining or increasing muscle mass can
help increase your basal metabolic rate (BMR), leading to more calories burned throughout
the day, even when you’re inactive.

Even so, not all protein is created equal. Chicken breast and ribeye have drastically different
calorie and fat contents. If weight loss or maintenance is your goal, you’ll need to prioritize
lean protein sources, and also keep an eye on portion size.

11
In the recipes and food lists sections of this book, you’ll find what we call High Performance
Foods. In the case of protein, these are high protein sources that are also lean and low on
calories overall. The amounts vary, but if you select these sources more often, you’ll be able
to more easily stay within your daily calorie targets. Learn more about High Performance
Foods in the next section.

Section 3 - High Performance Foods

E AT M O R E - A N D LO S E W E I G H T
If you’ve ever tried to lose weight, you may
have experienced this problem: eating fewer
calories makes you so dang hungry! So
hungry, in fact, that at a certain point your
biology may simply take over. Willpower has
nothing on ages of evolution that signal our
bodies to seek calories in order to survive.

But we can’t escape the fact that in order to

lose weight, we must consume fewer calories
than we burn on average.

The pharmaceutical industry has tried to address the hunger problem through various means
of controlling appetite. Surgeries, injections, or pills might shrink your stomach, slow down
food absorption, or try to control hunger through other approaches.

Yet there is another way, accessible to everyone, to curb hunger and improve your health
too: choosing high quality foods.

When I chat with people about their approach to food, I often hear some version of “I eat
healthy,” or “I eat clean.” But what does that mean, exactly?

• Eating processed food with “organic” on the label?

• Skipping breakfast, a salad for lunch, then anything goes for dinner?
• Meal prep Monday through Thursday, then “eff it” through the weekend?

My intention here is not to judge, but simply to point out that there’s a huge amount of
confusion out there about how to actually put meals together that work - and continue to
do so easily. And no wonder, when every nutrition study, book, or podcast out there seems
to contradict another.

12
So let’s take it back to basics. If you are trying to lose or maintain weight, it’s a heck of a lot
easier when you feel more full and energized throughout the day.

The qualities of foods that help you do this are:

• High in protein, which also curbs appetite

• Low in calories, so you can eat more volume and physically fill your stomach)\
• High in fiber - a natural appetite suppressant, and good for digestion
• High in vitamins, minerals, and nutrients for energy and overall health
• Simple to prep and put together, to make it more likely you’ll eat them

The classic example of this is a big plate of chicken breast and broccoli, vs. a small bowl of
chips. These can add up to the same amount of calories - but which will keep you fuller and
more energized the longest? The choice is obvious.

In this section, you’ll see detailed breakdowns of proteins, vegetables, fruits, starches and
carbs, and fat sources. We call these “High Performance Foods” because they give you the
best bang for your buck to control hunger and fuel your energy all day long.

You may find other foods that aren’t on these lists you enjoy as well - and once you know
what to look for, you can continue expanding your personal list of go-to foods.

Remember, you don’t need to eat “perfectly” to stack massive nutrition wins. Nutrition is a
long game - and there’s room for meals or favorite foods that aren’t High Performance too.
Food that’s simply for fun or pleasure has a place for everybody.

So a good place to start is with breakfast. Make that one meal more “high performance,”
more often. Get 50 grams of protein to start your day, round out your plate with other foods
on these lists, and gradually build from there.

TRACKING YOUR FOOD - OR NOT

Protein and calories are the keys to getting the most out of your nutrition. And High
Performance Foods help you get there. But what should you focus on first? And should you
track any or all of your meals?

For the 50-gram Protein Challenge, I recommend the most important habit to start doing is
eating 50 grams of protein for breakfast to set yourself up for the day. Start very simply so
you can build your foundational habits and repeat success day after day.

Once you have the hang of that, here’s what else to pay attention to, piece by piece:

• Meet your daily protein intake target overall (Your bodyweight in pounds in grams of
protein daily. Or fine tune your target with our macro calculator.)

13
• Meet your daily fiber target (15 grams for every 1000 calories of intake)
• Meet your daily fluid intake target (about half your bodyweight in pounds in ounces of
water)
• Meet your daily calorie intake target

FBB Macro Calculator: https://functional-bodybuilding.com/macro-calculator/

Notice how meeting your daily calorie intake target

comes last. That’s because by checking all of the
previous boxes, you will meet your daily calorie intake
target without thinking much about it. However, it will
be useful to have an idea by using a food scale or
simple hand portion measurements.

While this challenge is not about meticulously tracking

everything you eat, tracking your food on a software
tool or spreadsheet is a valuable exercise that everyone
should commit to at some point in their life. What you
can learn from just one week of tracking food can
positively change your relationship with eating forever.

If you feel inspired to get more detailed, you can use an

app like MyFitnessPal or Cronometer to accomplish this.
Tracking in this fashion will help you better understand your calorie consumption, which,
second to protein, could be the biggest hurdle people have to realizing what it takes to
achieve the body weight or health of their dreams.

You can also get a rough idea of quantity by using your hand as a guide. Here’s how:

Portion Measurement Conversion

1 palm (protein) ~4 oz. (115g) cooked meat/tofu, 1 cup of Greek yogurt/cottage

~25 grams of PRO cheese, 1 scoop protein powder, 2 whole eggs

Portion Measurement Conversion

1 cupped hand
~2/3 cup (130g) cooked grains/legumes (i.e., rice, lentils, oats), 1
(carbs)
medium fruit, 1 medium tuber (i.e., potato, yams)
~25g of CHO

14
 Portion Measurement Conversion

1 thumb (fat) ~1 tablespoon (14g) oils, nuts, seeds, nut butters, avocado, cheese
~10 grams of FAT (aged >6mo), dark chocolate

Portion Measurement Conversion

1 fist (veggies) ~1 cup non-starchy vegetables (i.e., spinach, carrots, cauliflower,

~5 grams of CHO peppers)

B U I L D A TA S T Y P L AT E W I T H 5 I N G R E D I E N T
MEALS

When people ask me for recipes, I always say that

I really don’t use them. I simply build a plate for
every meal that has 4–5 things on it. Here’s how I
came to that understanding.

15
Generally, when people want to lose weight, heal a troubled digestive system, uncover what
is causing their allergies, or enhance their performance with food, their meals start to get
super simple. They remove a lot of things from their plates and focus on getting just a few
high-quality ingredients.

When the goal of a nutrition plan is highly specific, the meals usually never have more than
5 ingredients on the plate. I’ve seen it consistently for years across a wide range of goals. If
the tool to help people perform better, lose weight, and heal themselves was simple 5
ingredient meals, then why don’t more people just eat this way year-round?

I noticed this trend for long enough and started to use it regularly for myself and my clients.
It is wildly simple and effective - and also leaves room for having the periodic meal that is
more complex.

Keeping your meals simple, say with just five ingredients or less, can do wonders for your
digestion and overall peace of mind. When you stick to fewer ingredients, your digestive
system doesn't have to work as hard to break everything down. This is super helpful for
anyone who has a sensitive stomach or struggles with digestion.

Plus, let's be real, cooking with fewer ingredients cuts down on the hassle and time spent in
the kitchen. It's all about making healthy eating easier and more manageable. And there's a
bonus: simple meals often highlight the natural deliciousness of whole, unprocessed foods.
It's a more relaxed and enjoyable way to eat, where you get to savor each flavor without the
fuss.

While the Recipes section provides a lot of mouth-watering ideas, you can also build a
filling, nourishing plate of food simply by thinking of ingredients as your building blocks.
Here’s how:

1. Protein - pick 1 from the High-Performance Foods List that gets you 30-50 grams of
protein
2. Vegetables - pick 1-2 from the High-Performance Foods List
3. Carbohydrates - select a 1 fruit and/or 1 starch from the High Performance Foods List
4. Fat - optional - fat is a great nutrient and we need a certain amount. Many of us get
enough through our protein sources, but if you want you can add an appropriate
serving size of Fat to a meal.

Beef up your quantities of each item and you can prep an entire week of meals this way. Or
just focus on protein and fill in the rest based on what looks good and that you have
available.

Wait - isn’t that bland and boring? Where’s the flavor? As someone who loves cooking
shows and idolizes Anthony Bourdain, I’m not about to leave you choking down a bland
chicken breast.

Nobody will stick with food that doesn’t taste good. But store-bought sauces can sneak in a
lot of extra calories and ingredients that might not help you towards your goals.

16
Over the years I’ve developed lots of tips and tricks to pack in flavor - from seasonings and
spices to low-calorie sauces. You can find them in the Sauces and Flavorings section of this
book.

See also: Meal Example section for 5-ingredient breakfasts, lunches, and dinners to give you
an idea what this looks like.

High Performance Proteins

Let’s talk about choosing foods that keep you full on fewer calories. What I look for in a
protein source is a high protein-to-calorie ratio. This ratio describes the amount of calories
from protein relative to the total calories contained in any food item. For example, chicken
breast has a protein-to-calorie ratio of .75. That means 75% of the calories in chicken breast
are from protein.

To simplify this concept and understand it in terms of what you might eat in a meal, let’s look
at the protein-to-calorie ratio for either 30 grams of protein or 50 grams of protein.

For chicken breast, you only consume about 160 calories for a serving with 30 grams of
protein and 265 calories for a serving with 50 grams of protein. Furthermore, you’ll burn
more calories consuming high-performance foods, especially protein, because of it’s thermic
effect (you burn more energy digesting these foods).

A higher protein-to-calorie ratio (above 20%) signals that the food can be a powerful tool for
meeting your protein needs, staying within your calorie targets, managing your appetite,
reducing cravings, supporting muscle growth and repair, and improving body composition.

Here are protein sources for meat-eaters, vegetarians, and vegans. You’ll see the best
protein-to-calorie ratios towards the top, but that doesn’t mean items lower on the list are
necessarily bad. It’s all about developing a general understanding of how protein and
calories work together.

For example, you may be more motivated to swap out your 93% lean ground beef for 97%
ground beef or turkey once you see the differences.

17
 Protein- Protein Serving Size Total Serving Size Total
Food Item to-Calorie per 100 for 30g Calories for for 50g Calories for
Ratio Calories Protein (g) 30g Protein Protein (g) 50g Protein
Whey
Protein 1 25 33 120 56 200
Isolate
Pea Protein
1 25 37 120 62 200
Powder
HIGH PERFORMANCE PROTEINS

Elk 0.88 22 99 166 136 226

Egg
0.85 21 272 149 460 236
Whites
Seitan 0.81 20 40 148 67 247

Bison 0.78 19 106 176 154 257

Venison 0.76 19 99 166 157 262

Chicken
0.75 19 97 161 160 266
Breast
97%
Ground 0.7 17 115 192 172 287
Beef
Non-fat
Greek 0.7 17 300 500 177 295
Yogurt
97%
Ground 0.62 16 136 227 191 318
Turkey
Pork
0.62 16 134 223 192 319
Tenderloin
1% Lowfat
Cottage 0.61 15 273 454 196 327
Cheese
93%
Ground 0.56 14 118 197 209 347
Beef
Pork Chop 0.55 14 120 200 278 463
Chicken
0.5 12 114 189 238 395
Thigh
Salmon 0.48 12 118 197 246 410
93%
Ground 0.46 12 128 213 218 363
Turkey

18
 Full Fat
Cottage 0.45 11 134 223 230 382
Cheese
80%
Ground 0.42 10 115 192 287 487
Beef
HIGH PERFORMANCE PROTEINS

Skim Milk 0.4 10 882 1471 300 500

Tempeh 0.39 10 158 305 263 508

Edamame 0.36 9 273 455 330 550

Whole
0.33 8 231 384 358 596
Eggs
Lentils 0.31 8 333 556 387 644
Full-fat
Greek 0.3 8 333 556 400 667
Yogurt
Beans 0.24 6 143 238 496 826

Tofu 0.22 6 375 625 540 900

Chickpeas 0.2 5 158 263 574 957

Pumpkin
0.17 4 158 263 704 1173
Seeds
Peanut
0.17 4 120 200 706 1176
Butter
Almonds 0.15 4 142 237 823 1372
Sunflower
0.14 4 143 238 834 1391
Seeds
Sunflower
Seed 0.13 3 150 250 926 1542
Butter

19
High Performance Vegetables (And Fiber)

Veggies and fiber are big players in your overall health, including gut health and digestion.
Vegetables, rich in essential nutrients such as vitamins, minerals, and antioxidants, contribute
significantly to various bodily functions and disease prevention.

They are a cornerstone of the 50-gram Challenge because they slow digestion and help to
manage appetite just like protein. However, the benefits don’t stop there. Vegetables
support immune function and skin health, and reduce the risk of chronic diseases such as
heart disease, diabetes, and certain cancers.

Fiber, abundantly found in vegetables, is particularly vital for gut health and digestion. It
helps to regulate bowel movements, preventing constipation and promoting regularity.
Soluble fiber, a type found in many vegetables, acts as a prebiotic, feeding beneficial gut
bacteria and contributing to a healthy gut microbiome.

This, in turn, influences overall health, including immune function and even mental well-
being. Fiber also increases feelings of fullness, helping you reduce overall calorie intake.
Vegetables and fiber are not just components of healthy eating, but foundational elements
that support your goals.

To help you see the value of high-performing vegetables and other fiber-dense foods, we’ll
use a 300-gram serving size. That’s just under 11 ounces. In the United States, that’s about a
medium-large sized bag of chips - which would have about 1760 calories!

See how you can fill your belly with veggies instead, for a far lower calorie count.

20
 Calories Fiber
Vegetable
(per 300g serving) (G per 300g serving)
Cucumber 45 3
Lettuce 45 3
Celery 48 4.5
Radishes 48 4.5
Zucchini 51 4.5
Tomatoes 54 6
HIGH PERFORMANCE VEGETABLES

Asparagus 60 6
Mushrooms 66 3
Bell Peppers 69 6
Pumpkin 69 6
Spinach 69 9
Eggplant 75 9
Cabbage 75 9
Cauliflower 75 9
Green Beans 93 9
Fennel 93 12
Broccoli 93 9
Carrots 123 10.5
Brussels Sprouts 126 12
Beets 129 10.5
Onions 132 9
Kale 147 9
Leeks 180 9
Artichokes 192 15
Potatoes 231 15
Peas 252 24
Sweet Potatoes 258 15
Butternut Squash 294 12
Corn 297 9
Parsnips 300 15

21
High Performance Carbohydrates, Fruits, and Starches
If you fear that carbs will make you gain weight, you’re not alone. I’ve fallen into this trap
myself - and suffered as a result. There is a lot of misinformation and confusion around the
role of carbohydrates and their benefits. (If you haven’t caught wind of the toxic oatmeal
trend, consider yourself lucky.)

Have you ever tried to diet or reduce your carb intake, only to find yourself dragging
through your day? Gradually, you may be less and less motivated to take that little walk or
get after it in the gym. So weight loss stalls, and you reduce your calories even more - and
the cycle repeats.

Carbohydrates give you energy - which is crucial for people who train and move their
bodies.

For those in Persist or doing any form of physical training, carbohydrates are the primary
fuel source for muscles. Eating enough carbohydrates, particularly around exercise,
enhances performance, delays fatigue, and supports muscle recovery.

Additionally, these foods are packed with essential nutrients like vitamins, minerals, and
antioxidants, contributing to overall health, immune function, and chronic disease
prevention. Whole-food carbohydrates deliver energy and better health.

Whole-food sources of minimally processed carbohydrates, such as fruits, vegetables, whole

grains, and other starches, are high-performing foods because of their ability to support
blood sugar management, digestive health, and physical activity.

These foods are rich in complex carbohydrates, which break down more slowly in the body
compared to simple sugars. This slower breakdown helps maintain steady blood sugar
levels, preventing the spikes and crashes often associated with refined carbs. As a result,
they provide a more consistent source of energy, aiding in appetite control and reducing
cravings. This stability is crucial not only for day-to-day energy balance but also for
preventing or managing conditions like diabetes.

And don’t forget about fiber, which these foods can have in abundance.

Remember, not all foods are created equal. If you’ve been shy to eat any carbohydrates, you
may stand to feel a lot more energetic for training and for your everyday life by adding some
back in, compounding your results even more. Take a look at these foods to see how they
stack up in a 200-gram serving for calories and fiber.

22
 Calories Fiber
Food Item
(per 200g serving) (G per 200g serving)
Zucchini Noodles 40 3
Spaghetti Squash 62 4
Acorn Squash 80 4
Butternut Squash 90 6
Oatmeal 142 8
HIGH PERFORMANCE CARBS

Barley 140 16
Oats 148 8
Wild Rice 166 6
Polenta 182 4
Sweet Potatoes 180 6
Millet 208 3.5
Corn 190 5
Sorghum 216 12
Brown Rice 220 3.2
Couscous 224 3.6
Whole Wheat 220 8.4
Lentils 230 15.6
Whole Wheat Pasta 248 6
Black Beans 250 15
Red Kidney Beans 250 15
Pinto Beans 250 15
Buckwheat 258 8
White Rice 260 2.4
Regular Pasta 262 5.2
Legumes 240 15
Quinoa 280 10
Chickpeas 364 17
Teff 360 8
Farro 340 10
Amaranth 374 13
White Potato 154 6

23
Potatoes (with skin) 154 6
Whole Wheat Bread 494 14
White Bread 532 10

High Performance Fats

It’s crazy to look at diet trends over the years and see the swings from non-fat to full on
animal fat and back again. Let me be clear: our bodies, brains, and hormones all need fat to
survive.

Whole-food sources of minimally processed dietary fats, such as olive oil, avocados, and fats
from animal proteins, help your overall health and performance. As you build High-
Performance Plates, these high-performing fats should be included to round out your daily
energy intake and support optimal health.

Did you know your brain is primarily made up of fat? It needs a steady supply of Omega-3
and Omega-6 fatty acids to maintain proper function and support cognitive processes. Olive
oil, particularly extra-virgin olive oil, is rich in monounsaturated fats and antioxidants, which
are known to support cardiovascular health by reducing inflammation and oxidative stress,
supporting heart health. Avocados, similarly, are a great source of heart-healthy
monounsaturated fats, which can help balance cholesterol.

Fats play a vital role in the endocrine system, aiding in the production and balancing of
hormones crucial for numerous body functions. They also contribute to neurological health,
supporting nerve function and aiding in the prevention of neurodegenerative diseases.

Fats are a dense energy source, providing more than double the energy per gram
compared to carbohydrates and proteins. That’s why the volume of dietary fats per serving
is smaller than the other high-performing foods. This makes fats an efficient fuel source,
particularly in endurance sports and physical activities requiring sustained energy output.

Additionally, dietary fats aid in absorbing fat-soluble vitamins (A, D, E, K), essential for various
bodily functions, including bone health, immune function, and blood clotting. So healthy fats
support your day to day health, performance and recovery, and most certainly belong on
your plate.

Here’s where a lot of people get tripped up: many sources of protein, especially animal
protein, are also high in fat. That’s why a lot of people try to increase their protein, and end
up eating too many calories for what they need.

24
 If you have a go-to protein source that makes a regular appearance
in your meals, it’s worth checking into how much fat (and calories)
goes with a typical serving. This isn’t bad per se; just something to
be aware of as you control for your calories overall.

Adding some extra fat to your plate comes in when your protein of
choice is lean. Similarly, if you are a plant-based eater focused on
whole foods, covering your bases with fat will be essential to
ensure you receive enough energy from your foods.

So, to help identify the value of high-performing fats, we use a

calorie comparison to show you how a 1/2 Tablespoon and 1
Tablespoon serving of fats can help you round out your plate - if
your protein source contains little or none on its own.

Food Item Calories (1/2 Tbsp) Fat (1/2 Tbsp) Calories (1 Tbsp) Fat (1 Tbsp)
Full Fat Greek Yogurt 7 0.4 15 1
Avocados 12 1 24 2
Cheese Aged > 6
HIGH PERFORMANCE FATS

30 2 60 5
Months
Pumpkin Seeds 33 1 67 3
Chia Seeds 36 2 73 5
Flaxseeds 40 3 80 6
Almonds 43 4 87 7
Sunflower Seeds 44 4 88 8
Peanut Butter 44 4 88 8
80% Dark Chocolate 45 3 90 6
Almond Butter 46 4 92 8
Walnuts 49 5 98 10
Butter 54 6 108 12
Extra-virgin Olive Oil 66 8 133 15
Avocado Oil 66 8 133 15
Coconut Oil 67 7 134 15

25
Section 4 - Tips, Tricks, and Travel
BEVERAGES AND SODA
MYTHS
I saw a funny post online about how to tell someone is
American. A dead giveaway? They carry a giant water
bottle everywhere they go.

Guilty as charged - but for good reason.

Staying hydrated is as essential as oil in your (non-electric)

car. We simply can’t survive without it. Water helps
digestion, regulating body temperature, and even joint
mobility for your training. It maintains energy, optimizes
muscle function, and preventing fatigue.

Interestingly, thirst can often masquerade as hunger. In

earlier chapters, we talked about how a big benefit of High Performance Foods is keeping
you fuller on fewer calories. Well, water has zero calories at all - but it also plays a role in
how full your stomach feels.

So next time you feel a snack craving, consider a glass of water first; it might just be the
edge you need. Beyond thirst-quenching, staying hydrated contributes to vibrant skin and
efficient kidney function, making it easier for your body to rid itself of what it no longer
needs.

Want to make better decisions? Even mild dehydration can impair concentration and
memory. It can even put you in a better mood and boost mental clarity. So me and my water
bottle will be sticking close together.

How much water do you need? Aim for 1/2 of your body weight (lbs) in ounces of water
daily. For example, if you weigh 150 lbs, aim for at least 75 ounces of fluid daily.

What if you hate plain water? There are more and more tasty ways to hydrate - and I use
them in abundance. Sparkling water, LMNT electrolytes, and even zero calorie soda are all in
rotation here and there. See below for how to sort the good from the bad.

Coffee - for athletes, caffeine can be a performance aid. And it’s actually a myth that caffeine
can dehydrate you. Coffee and tea are mostly water and count towards your daily intake. I’m
talking plain coffee here, not a Starbucks Frappuccino.

Fruits and veggies - can contain a surprising amount of water and also help keep you
hydrated.

26
Alcohol - on the other hand, can dehydrate you and also impact your sleep and recovery,
not to mention decision-making and mood. Though I may have a drink on a special occasion,
tracking my HRV has shown without a doubt the impact this has on my body. The majority of
the time it’s simply not worth it.

Sugary drinks - might taste great, but they're loaded with sugar and can actually dehydrate
you.

What about artificial sweeteners? There have been a number of studies on the health
effects of aspartame, stevia, and other zero-calorie sweeteners often used in diet sodas or
flavored additives to water. Are they really that bad? My take is that if these sweeteners help
you switch away from high-sugar, high-calorie drinks, they can be part of a balanced
approach. If on the other hand they lead to more and more cravings, consider cutting them
back or out of your routine.

T R AV E L P ROT E I N
Taking nutrition on the road is always a challenge. Some
people take a carry-on on the plane; I bring a cooler. But
even if you didn’t plan ahead, you don’t have to toss out
your nutrition plans to make it work on the road. Here
are my top travel tips:

•Scope out a store - Find a grocery store and stock up

on non-perishable protein snacks like protein bars, jerky,
and tuna if you weren’t able to bring these with you. If
you have access to a fridge or mini fridge (many hotels
will supply one on request) you can also grab cottage
cheese, Greek yogurt, string cheese, and deli meat.
Veggies and fruits that travel easily like bananas and
carrot sticks round out carbohydrate and fiber.

•Scout out the menu for protein - choose steamed,

grilled, or baked over fried. Ask for no sauce or on the
side if you can.

• Stick to the 50 Gram Before 10AM Challenge to start your day making a dent in your
daily protein intake goal and maintain a feeling of fullness as you begin your travels.

• Keep a baggie of protein powder in your travel bag.

27
PICKING A PROTEIN POWDER
If you’ve checked out the High Performance Protein section, you’ll see that protein powder
is number one on the list for protein to calorie ratio. There’s a reason protein powder quickly
becomes a staple for anyone who trains - it is so convenient and helpful for meeting your
daily targets.

But with a million protein powders out there, how do you choose?

Here’s what to look for:

1. Quality - Quality of protein powder varies - third party testing ensures your powder is
pure Here are some resources if you’re not sure if your brand of choice is tested or
certified:

◦ https://info.nsf.org/certified/dietary/

◦ https://sport.wetestyoutrust.com/

2. Ingredients - pure why isolate or pea protein isolate are two good places to start. Being
an isolate, they typically contain 90% or more protein. Protein isolate is low in fats,
carbohydrates, and other additives.

Pure whey protein isolate is also generally low in lactose, which can be advantageous for
individuals with lactose intolerance, as it minimizes the risk of gastrointestinal discomfort
commonly associated with dairy products. Similarly, pea protein isolate is lower in sugars
and more easily digested.

Protein isolate is also rich in essential amino acids, including branched-chain amino acids
(BCAAs). These are crucial for muscle growth, maintenance, and overall body function. The
isolate form of whey and pea protein are rapidly absorbed by the body, making them
effective for post-workout consumption to quickly deliver amino acids to muscles.

3. Taste and Texture - Choose a protein that you can tolerate, or even enjoy, the taste. You
want a protein that you can add to a protein shake, smoothie, or Ninja Creami recipe, and
find the flavor and texture a pleasant addition. This may take some trial and error, but most
good brands have decent return policies if you’re not satisfied.

Check the resources page on our website for my favorites and any current deals you may be
able to take advantage of.

28
PLANNING AND SHOPPING
The last thing you need while participating in the 50-gram Challenge, or adhering to any
nutrition plan, is to end up wandering around the grocery aisle hungry and having all kinds of
items “accidentally” fall into your cart. So go in with a plan - and time your trip for after a
nice filling protein-heavy meal.

You’ll find most of the items you’ll need around the edges of the store: the meat counter, the
dairy case, and the produce aisle. But here are a few tips and tricks you may not have
considered.

1. Stick to Seasonal - go with nature and choose seasonal fruits and veggies. They’re often
fresher, tastier, and cheaper. And they can even contain more nutritional value from foods
that have traveled a long way and been treated to stay fresh.

2. Frozen Is Fine - frozen berries and vegetables are often higher quality than canned, and
still nutritious and delicious overall. Check labels to make sure there’s no added
ingredients you don’t want.

3. Explore More - while streamlining your routine is great, sometimes stumbling into a new
store is a gold mine. I’ve found unbelievable deals at the grocery outlet, sniffed out new
spices at the Indian store, and explored exotic fruit at the local farmer’s market.

4. Or Avoid the Store - on the other hand, nothing beats showing up from a long day at
the gym to a box full of frozen MEAT on my doorstep. You can order a huge amount of
awesome things online these days, and it also helps you plan ahead so you don’t get
tempted in the checkout line or blow your budget at the store. Check the Resources
page on my site for some ideas.

PROTEIN ON A BUDGET
It’s a common misconception that eating healthy is more expensive. As much as fitness
influencers are spotted in fancy grocery stores, you do not need to shop there to make
progress on your nutrition and support your health. In fact, when you prep more simple
meals at home you can often save money.

While there are health benefits to choosing higher quality foods with more healthy forward-
sourcing practices, it can truthfully put the old pocketbook in a chokehold. So here are some
ways to eat protein and other High Performance Foods and still save cash.

• If you have the storage space, shop at big box stores (like Costco) to achieve
economy of scale and buy in bulk

29
 • A chest freezer can also be a great investment (like when I hit the ground beef jackpot
at the Grocery Outlet!)

• Narrow your shopping list to the essentials for the 50 Gram Challenge, keep it simple,
and minimize additional impulse purchases. If you tend to overspend, check out
whether your store lets you shop online and do curbside pickup.

• Prepare most meals at home - avoid ordering delivery and takeout

• Use timing to your advantage - the farmer’s market always has deals towards the end
of the day, or see what’s on special at your local store that you can possibly freeze
and use later.

What About Organic?

If you have the budget for some organic foods and that’s important to you, use the
Environmental Working Group’s Clean Fifteen and Dirty Dozen lists to prioritize your choices.
Pro tip - these are updated each year, so check for the latest versions at ewg.org.

How Much Will It Cost?

Assuming you shop for non-organic, non specialty items, the cost of high quality food is
surprisingly affordable - especially if you can buy and prep some items in bulk. Here’s a
comparison:

Item Average Price in America*

Beans $1.00/lb
Lentils $1.50/lb
1% Lowfat Cottage
$2.50/16 oz. container
Cheese
Tofu $2.00/lb
Chicken Thigh $3.50/lb
Canned Tuna $3.50/lb
Tempeh $3.50/lb
Edamame $4.00/bag
Pork Chop $4.00/lb
Egg Whites $4.00/carton
A dozen eggs $3.50
93% Ground Turkey $6.00/lb

30
Non-fat Greek Yogurt $6.00/16 oz. container
Chicken Breast $6.00/lb
Pork Tenderloin $5.00/lb
1 lb of lean ground beef $5.99
80% Ground Beef $4.50/lb
93% Ground Beef $6.50/lb
Seitan $4.50/lb
97% Ground Beef $7.50/lb
97% Ground Turkey $7.00/lb
Salmon $15.00/lb
Bison $15.00/lb

* Pricing naturally fluctuates based on inflation and other factors, and is different across
various regions. However, this table serves to illustrate that it may be less expensive than
you think to source protein, especially in bulk.

“C H E AT M E A L S ” A N D W H E N TO E AT T H E
REAL THING
The 50-gram Challenge is not a quick fix crash diet or a
short-term shred. It is designed to help you build
sustainable nutrition habits that deliver results for years
and years to come. As you learn more and try more, the
way you eat will change shape.

A nutrition plan you can stick to for years should - even

must - have room for your favorite foods, no matter
the calorie, protein, and fiber count. Food is more than
fuel for your body and your health. It is social, cultural,
pleasurable, and even emotional.

I recommend choosing one to two “treat” meals per

week to enjoy the foods you love with higher-calorie
ingredients. This amount of deviation will not derail
your progress. On the contrary, enjoying more
indulgent foods from time to time can help you stay on
track over the long run.

31
Note I didn’t use the word “cheat.” When your nutrition feeds your whole self, there’s simply
nothing to cheat on. Including foods you love takes away the mental fixation on “forbidden
foods” that you end up wanting more and more.

Personally, I find great pleasure in fun, tasty foods that also happen to be High Performance
- like seasoned air-popped popcorn, and Ninja Creami protein ice cream. These are treats in
my book that I enjoy daily. But I also go out with my wife for date nights and have pizza or
restaurant meals out where anything goes. These are always occasions I look forward to, and
I feel confident knowing they won’t impact my body composition or health in the big
picture.

MEAL TIMING AROUND TRAINING

There’s a two hour window around your training that provides a good opportunity to
energize your workout and recover well afterward.

A pre-workout meal with carbohydrates and a moderate amount of protein supports muscle
repair and growth. And your muscles will immediately use the glucose from carbohydrates
for energy. For strength training especially, you’ll tend to have a better session if you go in
fueled.

In the two hours after training, carbohydrates replenish the glycogen stores in your muscles
and liver, which may have become depleted. And post-workout carbohydrates help kickstart
the recovery process by promoting the release of insulin, which helps transport nutrients to
muscle cells. Protein is also key - it supplies necessary amino acids for muscle repair,
growth, and development.

What matters most for your training performance and recovery is your total daily intake. But
thoughtful protein and carbohydrate-based meals before and after training definitely help,
along with hydration.

If you feel overly full or nauseous training, try eating half your meal before training and half
after, and try to allow enough time for digestion. Protein shakes can also be helpful here.

RESOURCES AND DEALS

I have an ever-evolving list of favorite items. And when I work with brand partners, I always
ask for special deals for the Functional Bodybuilding community. You can find the latest list
on the Resources page on my website, which will be kept updated regularly:

https://functional-bodybuilding.com/resources-and-deals/

32
Section 5 - Put It Together
W H AT TO F O C U S O N F I R S T
This book contains a ton of information, food lists, resources,
recipes, and examples. But don’t let an abundance of information
get in the way of taking simple steps today.

If you haven’t already, start now with the 50-gram Protein

Challenge. If you find that your consistency slips, simplify your
steps even further until you can eat 50 grams of protein for
breakfast more days than not. Then you can layer on food
choices, consider calories, and build up your nutrition
knowledge with practice.

WHEN YOU GET STUCK

The 50-gram Challenge may change how you look and feel surprisingly fast. And it may not -
because it’s designed to build a foundation rather than deliver a quick, but short-lived, fix.

Nobody wants to work at their nutrition and not see any benefits. So here are the items that
tend to cause the biggest changes for most.

1. Adequate protein - stick to the Challenge and eat 50 grams for breakfast and for dinner
especially. Choose High Performance foods more often than not, but make sure you hit
your overall protein target daily.

2. Resistance training - work on building muscle at least 3 days per week. The Persist 3
day full body workouts are a terrific start. Work hard when you’re in the gym and don’t
phone it in.

3. Move your body - even if you train intensely, you may be more sedentary than you
realize if you sit at your desk for the rest of the day. Work on getting your average step
count up, even with short 10-minute walks throughout your day.

4. Sleep - has a huge impact on your decision making, recovery, cravings, and more.
Tracking your sleep can be a major…wake up call.

5. Overall calories - if you eat mostly High Performance foods, this tends to take care of
itself. If you’re not seeing the changes you’d like though, it’s time to take a closer look. A
period of tracking your food very closely (log everything with as much accuracy as you

33
 can) will give you a good idea of what’s happening. Some tips:

• Weigh yourself daily, but work with your average weight over a week

• With accurate food tracking, if your weight goes down, you’re in a deficit. If it goes up,
you’re in a surplus. No change means you’re maintaining. Adjust your calories
accordingly in reasonable increments.

• Ignore extra calories your fitness tracker or app says you burned. This isn’t as accurate as
tracking your food closely and seeing what happens over a week’s time as a result.

WHERE TO GO FROM HERE

Working on your health, nutrition, and fitness is more fun when you’re not alone. And we’re
here to support you every step of the way. Join the Functional Bodybuilding Facebook
Group to meet fellow participants.

Subscribe to the Functional Bodybuilding newsletter for free articles, meals, and more, and
to be notified of upcoming events.

And join Persist if you’re not already a member - so you can look good and move well with
flexible fitness plans.

Try Persist Free

34
Appendix

1. Brad Jon Schoenfeld & Alan Albert Aragon (2018) How much protein can the body use
in a single meal for muscle-building? Implications for daily protein distribution, Journal
of the International Society of Sports Nutrition, 15:1, DOI: 10.1186/s12970-018-0215-1

2. Emily Arentson-Lantz, Stephanie Clairmont, Douglas Paddon-Jones, Angelo Tremblay,

and Rajavel Elango. 2015. Protein: A nutrient in focus. Applied Physiology, Nutrition,
and Metabolism. 40(8): 755-761. https://doi.org/10.1139/apnm-2014-0530

3. Thomas M Longland, Sara Y Oikawa, Cameron J Mitchell, Michaela C Devries, Stuart M

Phillips, Higher compared with lower dietary protein during an energy deficit
combined with intense exercise promotes greater lean mass gain and fat mass loss: a
randomized trial12, The American Journal of Clinical Nutrition, Volume 103, Issue
3,2016, Pages 738-746, ISSN 0002-9165, https://doi.org/10.3945/ajcn.115.119339.

4. Cintineo HP, Arent MA, Antonio J and Arent SM (2018) Effects of Protein
Supplementation on Performance and Recovery in Resistance and Endurance Training.
Front. Nutr. 5:83. doi: 10.3389/ fnut.2018.00083

5. Alvirdizadeh, S. et al. (2020) “A prospective study on total protein, plant protein and
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