11. How to Make Your Own Meal Plan

This week on the pod, Coach Sam & Coach Dylan break down an article D wrote on how to make your own meal plan. They get into the nitty gritty of why meal plans don't work for long-term success, the important of "teaching a man to fish" and how to approach your own day to day meal planning.

Roses & Thorns:

• Dylan’s driving win, tackling limiting beliefs, the fear of asking for help, and the never-ending struggle of doing too much
• Sam’s SAD and sick of winter, the 30th birthday existential fiasco, the pressure & expectations placed on women, and the grief of evolution

Black History Month Recos:
(yes, we're late, forgive us)

• “Somebody’s Daughter” by Ashley C. Ford
• F.D Signifier on Youtube: https://www.youtube.com/c/FDSignifire

The Meat of It

• Why we don’t recommend them & don’t find them to be effective
• Dylan’s first & only meal plan experience
• People don’t need to be told what to do, they need to be taught why they’re doing it
• Why personal trainers aren’t all the same, and definitely are not equally qualified
• Why there’s no such thing as a magic number when it comes to your macros
• Maintenance is a range, and it isn’t static
• The impact of flexible dieting on Sam’s journey
• Why having a macro range instead of a set target might be more helpful
• Why we preach trial and error
• Why you NEED to understand energy balance to achieve flexibility + nutritional competence
• The reason why calorie calculators don’t always guess your maintenance calories correctly
• How to find your maintenance calories without a calorie calculator - which will *actually* be accurate to your unique body
• Why accurately inaccurate is good enough

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Post-production, music & overall wizardry by Jonathan Gavin @gonathanjavin