Quit Second-Guessing Your Nutrition. Join Us April 19th For Some Serious Results.
Learn my signature nutrition & training program to get shredded & stay shredded year-round, while continuing to build muscle & strength. I do this through my unique Carb Cycling and Keto Cycling protocols.
NO GENERIC TEMPLATES. NO BS.
Let me teach you all the secrets I've learned over the past 15 years in just the matter of a few weeks! You'll learn all the skills and knowledge you need to create sustainability for life.
+ A MONTH FREE OF MY WORLD-RENOWNED CHALK PERFORMANCE TRAINING PROGRAMMING!!
*Next official 30-day guided challenge will start April 19th. Pre-register now by purchasing either the Carb Cycling or Keto Cycling protocol!
FINALLY... Create Sustainable, Effective Nutrition Habits for LIFE!
Over 50,000 people worldwide have done this program over the past 3 years and seen incredible results. It's become so popular because it truly is easy to follow and ANYONE, ANYWHERE, ANYTIME can do it.
Here's How It Works
Everyone Who Joins Gets All This:
CHOOSE YOUR PROTOCOL - Purchase either the Carb Cycling Guide or Keto Cycling protocol [$99 Value]
Guide purchase is your ticket in to the challenge and grants you one entry into a guided 30-day challenge, one chance to win the cash prize money! (Next group starts April 19th - you can pre-register now & wait for the group or start any time on your own).
LEARN how to create your own macro plan & how to modify it based on your body & goals.
LEARN how to stay on track while enjoying you life
ONE MONTH FREE ACCESS TO MY CHALK PERFORMANCE TRAINING APP :5 daily programs to choose from based on your goals! [$19 value]
LIFETIME PRIVATE COMMUNITY ACCESS: FAQ Videos & LIVE Q&A's inside an INCREDIBLE community of support [$200 Value]
UNLIMITED SUPPORT FROM ME: I'll walk you through it all via the group & you'll be able to email me and my team at any time. [$300 Value]
My Custom Macro Cheat Sheet, Recommended Grocery List & Sample Meal Plan
BONUS: 50% off any 30-day workout eBook [$15 Value]
Chance to Win Ca$h Prize$!
The chance to get all your money back! Stick to the program for 90-days, send me a significant transformation photo + testimonial and you could get your challenge entry money back! [$99 Value]
CHOOSE YOUR PROTOCOL
Carb Cycling OR Keto Cycling
OPTION 1: CARB CYCLING
What is carb cycling? Simply put, 'Carb Cycling' is when your meal plan strategically alternates high-carb and low-carb days. This style of eating is the foundation of my personal nutrition habits. There are many variations of this type of diet, but through years and years of research and trial and error, I've found a routine that seems to work best across the board, for both men & women.
This program teaches 3 different carb cycling formulas:
1. Fat Loss
3. Muscle Gain-
OPTION 2: KETO CYCLING
What is keto cycling? Keto Cycling is like a more advanced version of carb cycling. Rather than having "low carb" and "high carb" days, you'll have "keto" and "refeed" days. We get a little more precise with exactly what and when we eat our carbs throughout the day. Once you get the hang of it, this program is simpler, easier to follow and even more effective than traditional carb cycling.
This program teaches 2 different keto-cycling macro formulas:
1. Fat Loss (primary)
NOT SURE WHICH PROTOCOL IS RIGHT FOR YOU?
Watch this quick video as I explain the differences:
FREQUENTLY ASKED QUESTIONS:
HOW DO I JOIN THE 30-DAY CHALLENGE?
Simply purchase either the Carb Cycling or Keto Cycling guide (or the bundle pack) from this page and you're automatically in! You'll immediately receive your PDF digital guide download and also a welcome email from me explaining all the rest of the details.
CAN I JUST GET THE GUIDE AND NOT BE A PART OF A 30 DAY CHALLENGE?
Yes! The programs are designed to teach you these nutrition practices to implement as a lifestyle. If you don't want to join the group or be part of the 30 day challenge, you don't have to. You can absolutely get your guide and do it on your own. Everything you need to succeed is included in the PDF.
WILL I HAVE LIFETIME ACCESS?
Yes! As soon as you buy it, you'll get to download your guide and have access for LIFE! (one time payment, no subscription or membership is required)
CAN I DO THIS IF I'M QUARANTINED OR HAVE MINIMAL FOOD CHOICES?
Yes! This program teaches you how to create your own macros - there are no specific meal plans or recipes you have to make. You can eat the foods you like to eat and have access to, as long as they fit your macros
DO I HAVE TO WEIGH ALL MY FOOD AND TRACK EVERY BITE?
You will have to track and weigh your food initially, but not for long. most people learn how to eliminate the majority of their weighing/measuring after about a week. (I never weight anything anymore)
WHAT IF I CAN'T WORKOUT (OR DON'T WANT TO)?
No biggie. I give away A LOT of free workouts with the program, but it is optional. With my Free Chalk Online access included in this program, you'll be get new workouts every single day, with 2 options every day for minimal or no equipment.
This is primarily a NUTRITION program, so the workouts are an optional bonus. There are thousands of people who have done this challenge without working out and have still all seen incredible results by just sticking to the nutrition aspect of it.
WHAT IF I WANT TO DO BOTH PROTOCOLS?
Awesome. many people do both and see great results (not at the same time though). Some people start with the Carb Cycling and then graduate to Keto Cycling. Other people like to use Keto Cycling for cutting fat, and Carb Cycling for maintaining and building muscle. That's why I offer the bundle pack - so you can get both programs together now and save some cash. When you buy both you'll also get immediate access to both Facebook groups.
CAN I BE A PART OF THE CHALLENGE IF I DON'T GO TO CHALK?
Yes! This can literally be done by anyone, anywhere in the world since it's all online-based and completely catered to you!
IS THE FOOD EXPENSIVE?
Depends on you! You will be learning to create your own macro-based meal plan. You just have to learn to hit your numbers. The quality of foods you choose and how much you spend on them is completely up to you - any budget can fit this in! (Trust me, i've been broke AF and made this work)
HOW DO I GET MY FREE WORKOUTS?
Immediately upon purchase you will receive a welcome email with all the challenge information, including the details on how to access your free month of Chalk Online for your workouts.
ACHIEVE THE RESULTS YOU WANT. FOR LIFE.
“You give a poor man a fish and you feed him for a day. You teach him to fish and you give him an occupation that will feed him for a lifetime.”
I've created my Earn Your Carbs lifestyle challenge to be like this quote. I want to to set you up for success, for life!
CARB CYCLING PROTOCOL
KETO CYCLING PROTOCOL
CARB + KETO BUNDLE
"I've been wanting to do the Carb Cycling challenge forever, and I figured why not during a pandemic? Bit the bullet, threw the platinum numbers down, and was on my way to bulking. It turned into a maintenance phase, as my body's metabolism said fuck you new cals, see you later.
Overall ended up leaning out, I lost 7 lbs total (3 was in the beard) and dropped 4% body fat. While I'm excited for avoiding the Quarantine15, I'm even more grateful for the knowledge you gave!"
"My health and fitness is a KEY component to my overall mental health. As a former Green Beret I prized myself on being fit. I was retired because of a Free Fall parachute incident, and was out of commission for a while. Then I had 2 kids. It seemed like I was NEVER going to get back into the shape I was in... I finally did this challenge and my life is forever changed.
Thank you Ryan, you’re the real deal. No cookie cutter BS. Simple dude stuff."
"Crazy what you can do in 30 days! Baby abs are peeking through, pretty motivating considering I’ve never had abs. This stuff works if you trust the process.
Starting weight: 230lbs
Ending weight: 213lbs
- Ulysses C.
"First time in my life I succeeded following a nutrition program.
I started at 1.81m and my weight was at 87.5kg, now I'm at 83.6kg.
My training was awesome this month - was close to my best strength level, and my engine was much better. Feel lighter and more energized!"
"I’ve been on your programming for just over a year now and there’s never a dull moment! Naturally, I was amped to see what your diet/daily consumption routine could do for me. I was not disappointed - even hit a snatch PR near the end of the month... Thanks for the banging Bod!!"
"I’ve done paleo, keto, zone… you name it. I’ve never done carb cycling and always wanted to. I can say now that this is by far my favorite way of eating. Thank you for using your voice to educate all of us. "
- Daniella A.
"3 Weeks in and far from over. But happy with the progress so far as I move further away from the Dad-Bod. I Joined this program and 100% dedicated to the macros. I don't question it. I simply believe in it and follow it to the letter. I Have seen fat disappear. Starting to slowly see some of the muscle I have worked at for years!"
"This is definitely the most drastic 1 month transformation I’ve ever seen in myself. I’ve enjoyed this eating program. Those high carbs days are so rewarding and prevent me from feeling deprived. Looking forward to the 2 month transformation!"
"Proud of what I accomplished and can’t wait to continue this journey. Dropped 7 lbs and only had access to a pair of dumbbells and a resistance band. Cheers!"
LET'S DO THIS!
There's no better time than right now to crack down on your diet
Choose your challenge protocol and let's get started!!
I have spent the last 18 years in the fitness industry, with a primary focus on functional fitness. In 2010 I trained with the U.S. Olympic Skeleton and Bobsled Team, qualifying for Olympic Trials in both sports. I have also competed at CrossFit Regionals seven times.
I created the interval bodybuilding trend (HIIB), 'BuddyBuilding,' and I operate some of the biggest nutrition challenges on social media including: Carb Cycling, Keto Cycling, and IntermittentFasting.
My workout programs have recently been part of the physical fitness protocols for the U.S. Military, used by large corporations, and have helped thousands of gym owners and individual athletes around the globe.
Besides competing and creating programming,I host one of the largest podcasts in health and fitness called “Real Chalk”, I have a rapidly growing YouTube channel, and I also currently own and operate Chalk Performance Training (considered the MECCA of functional fitness) in Orange County, CA.
Bachelor Degrees in Kinesiology from the University of Utah
Bachelor Degree in Nutrition from the University of Utah
USAW Olympic Weightlifting and Performance Coach
CrossFit Football Coach Certification
CrossFit Coach Certification
I've been in the fitness game for a LONG time and I absolutely love sharing my knowledge with the world to help people finally achieve their goals!
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 😉