Nutrition 101

This is a cut and paste from an email I received today from a PT (Ricky Long – check him out on Instagram @rickylong42) …


17 ways to lose body fat

– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend
– Eat less calories than you expend

You can create this calorie deficit in 2 ways.
– Food intake decreasing. Eat less mate.
– Exercise activity increase. Move more mate.

There are 1000’s of different training methods and dietary choices you can use to follow the above two principles.

The principle will not change

Calorie Deficit

How you achieve the deficit is where you have choice for your lifestyle.

Make it achievable

Make it safe. One method I champion to keep within calorie goals:

The original Handjob diet, by Ricky Long. 

I get emails regularly around the counting of macros.
– You do not need to count macros
– It’s a very accurate way of measuring your food
– It’s also time consuming and could potentially ruin your enjoyment of food.
– You can instead use the Hand Job Method measurement scale. Something I made up 5 years ago and named 6 months ago.
– Eat 1 handful protein
– Eat 2 handfuls veg
– Make the veg have 2 colours.
– Do this 3 times day
– One of those times add in a big carb, like rice, pasta, bread. Again just one handful
– If you feel tired you’ve eaten too much
– If you feel hungry you haven’t eaten enough
– Hand Job Diet established 2018, creator and author Ricky Long WTG – Weeker Trainer Guy


I have a lot of conversations with people about food.

So often people over concern themselves with macro splits, shakes and supplements, meal timings, how certain combinations of foods might affect the metabolism or hormones.  They often suspect the reason they can’t change their body composition is that they haven’t quite nailed one or more of these.

What they haven’t sorted is the bottom of the nutrition pyramid – Energy in v Energy out and they are either eating too much or too little in comparison to what they expend.

If you are an elite athlete, training for a comp or have very specific nutrition needs you may well need to concern yourself with more very precise details relating to your nutrition.

In actual reality for the majority of us who just want to be a bit smaller or even a bit bigger than we are you really just need to focus on the amount of calories you eat and that will largely do the job.

If you feel rubbish when you eat more carbs and less fat adjust that, if you feel good on a higher amount of protein do that, if you stay within your calorie goal the reality is for the vast majority of us the actual split isn’t too important (well eating enough protein is important – aim for 1-2g per kg of weight, the more active you are the closer to 2g you want to get, but not hitting this number in itself will not affect weight loss or gain).  If some protein shakes help you hit you calorie goal have them, if being Vegan, vegetarian, Intermittent fasting suit your life and help you hit your calorie goal then do them.

Essentially I’m saying as humans we have a tendency to assume our pain points (in this case nutrition and weight wise) must require very complicated solutions, when often the issue is we don’t do the basics very well and instead focus on the things that don’t really matter.

I’m not saying you will never want to look at the finer details in your diet.  I am saying that until you master the basics there just isn’t much point.  I’m also saying that unless you really want to spend your whole time calculating macro splits you really probably don’t need to.

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