Your nutrition habits will determine your overall success & results on any training program. That's why I've created a comprehensive nutrition plan that will ensure you reach your goals in an easy & sustainable way, whether you're trying to get stronger, bulk up, lean out or just maintain & optimize your current physique.
THERE'S NO BETTER TIME THAN RIGHT NOW TO CRACK DOWN ON YOUR DIET!
The number 1 question I get everywhere I go is, "Ryan, What Do You Eat?!?!" Nutrition is complicated enough. Let me teach you the one simple rule I follow when it comes nutrition: EARN YOUR CARBS!!
Instead of throwing together some generic 'meal plan,' my Earn Your Carbs nutrition programs teach you exactly how to create your own macro based meal plan that is specific to your body, fitness level & goals. It also teaches you exactly how to adjust your program as your body & goals change over time!
Everyone who joins gets all this:
CHOOSE: Carb Cycling Guide or Keto Cycling Guide
3 Different Formulas: fat loss, muscle gain, or maintenance
Learn how to create your own macrosbased around carb cycling and how to modify it based on your body & goals.
Paleo Recipe Book
30 Days Free Access to Chalk Online: 5 new workouts daily (The Daily D, BodyWork, Full Body Aesthetics, Sweat, and Strength & Conditioning)
COMMUNITY SUPPORT: Lifetime access to our private facebook group
UNLIMITED EMAIL SUPPORT: Unlimited access to my and my team via email.
Macro Cheat Sheet & Recommended Grocery List
Sample Meal Plan
FREE Recipes: my Dude Meals guide + a Paleo Recipe book (both w/macro breakdowns for each meal)
Exclusive Macro Calculator to eliminate confusion and make sure you're numbers are perfect (no one else in the world has access to this calculator)
Ca$h Prize$for the Winners of each designated 30-day challenge group! (I'll choose 3 winners)
... and SO MUCH More!!
Quit second-guessing your nutrition and training plan and sabotaging your results. Let me teach you all the secrets I've learned over the past 15 years in just the matter of a few weeks!
Plus, The results are ALWAYS amazing:
The next Earn Your Carbs community challenge starts on Monday, March 15th!
P.S. You’re just only allowed 1 challenge entry to try and win the cash! So whether you choose to join late or take your before and after for the next challenge, is totally up to you! And as always, if you do not want to participate at all in the actual challenge part of it, then just start right away.
Regardless of when you start or if you choose to join a challenge group, you’ll immediately have access to the protocols, freebies and private community group for support!
Should you alternate sides or just stay on 1 side for the entire set?? I get this question a lot and it’s actually something I changed for myself recently without ever really questioning it at any point in my career as an athlete or coach. My answer is... Stay on one side for the entirety of the set before switching. Here’s why ⬇️: 1.) It takes a few reps to get situated into a position you’re really comfortable with. Best to stay there and take advantage of a good position. 2.) Time under tension is an extremely important factor when trying to build muscle or build muscular endurance. When you alternate between sets, you are breaking up that tension and creating a different stimuli. 3.) You create a better mind to muscle connection. Seems a little overkill to mention, but this is a serious factor that helps a ton in growing muscles. Mentally focusing on what you should be lifting creates a massive difference in how you recruit that muscle group during a set. Have you ever tried doing all your reps on just 1 side versus alternating before? Although both styles have their own advantages and disadvantages, I still prefer staying on 1 side for aesthetic goals. Then I’d choose alternating for more of a strength goal or to change up stimuli every once in a while. Share your thoughts or experiences below ⬇️
We all need to recharge from time to time... With everything that’s been going on, I’ve been dying to get out of town and do SOMETHING. Decided to do a boys trip to Lake Tahoe and Mammoth Mountain to do some biking, relax for once, and just be around my second love to the beach... The mountains... Anyone else go anywhere this weekend!? If so, where!? What did you do!? I’m always taking notes 📝 If you have any questions for me about either of these places, go ahead and shoot them below and I’ll give you the deets on my favorite things! ⬇️
I get messages every single day from people who want to open their own gym. Here’s some questions I get: 1.) Should I be a CrossFit gym or do my own thing? 2.) Should I take on an investor? 3.) What kind of programming does best at your gym with your clientele? 4.) How do I get into the online space? Or how to become more than just a gym? Answers ⬇️ 1.) If you like that style of training and you think your people will love it, then yes. BUT, I suggest just paying the affiliation and using a name that sounds good alone without the word “crossfit” attached. Better for longevity. I’ve always wondered why more people never thought that way. 2.) I absolutely think yes. Because you can leverage them to spend way more than you ever could while simultaneously putting most of the risk on them as well. Never settle for your first opportunity though. Many will come along if this is your true calling. 3.) My people and my affiliates around the world all equally love everything. And people tend to go in waves from 1 program to another. Which is normal and we all go through these phases in our training. Which is why I think it’s great to be your own brand and create/offer different styles. 4.) This one is simple. Believe in yourself. Believe in your brand. Show relentless passion towards these 2 things... And what’s meant to happen will. Opportunity comes to those who are prepared. And hopefully, you’ve been preparing your whole life. Podcast with @chase_chewning
Winner #1 (@cookie_monster814) of this “Earn Your Carbs Challenge” This is by far one of my favorite winners because she’s an in house member here in Newport Beach, CA. I’ve watched her stay after and put extra work in for weeks now. She’s one of the sweetest girls in the gym. And in her recent post, she speaks on what nutrition was like as a child in an Indian household. Some great notes in there for many of you out there with different ethnic backgrounds. Overall, we are ALL dealing with a lot right now during this pandemic, but our health in my community has been stronger than ever. In the gym and online. I’m so happy and fulfilled knowing that I’ve been part of this journey for so many ❤️ Winners #2 and 3 will be announced throughout the day today! If you’d like to sign up for my next challenge and be like the thousands of bodies I’ve posted over the years... Click the link in my bio and get ready for an Aug 3rd start date. The first step is committing 😉
Tested some new workouts in the gym today for future programming. I know everyone is gunna love this one: 15 Cal Assault Bike 12 Toes-To-Bar 9 Deadlifts 6 Hang Power Cleans 3 Push Press Rest 60sec. Repeat for 10 Rounds. I used 135lbs and it was totally fine. I planned on going to 185, but nope... 😂 Goal: Try to complete each round in about 2:30. That way you’ll be done in just about 30min and it’s fast enough, where at round 5... It gets pretty hard to hold on... One of the most fun functional ones I’ve done in a while. Enjoy! Won’t be in the programming for @chalk.performance.training for a while, but it’s coming at some point. Another heads up... In 2 weeks we start the 20 rep back squat cycle again on the strength & conditioning program 😳. Get ready for it.
Winner #3 of the the Earn Your Carbs Challenge and the recipient of $1000 is this man. He wrote me an incredible letter with his photo that got me a little around the part where he said: “I think it is crazy how a guy I’ve never met has impacted my life in such a big way.” That’s what it’s all about ❤️ After almost 10 years of this stuff, I still get excited about a badass transformation and success story. All of you are equally my inspiration from day to day ❤️ So... What’s your next 30 days looking like? Wanna get leaner? Send me a before and after that you don’t even recognize? Maybe win some cash and get a bunch of free stuff? Click the link in my bio. That’s the first step 😉