The Food Journal

At this point in the program, we’ve covered our base nutrition philosophy.

Let’s do a quick review.


Every meal should consist of (for guys, cut these in half for girls):

  • 2 palms of protein
  • 2 fists of veggies
  • 2 thumbs of fats
  • 2 cupped handfuls of carbs

Planning, shopping, and preparing

You’ve got to at least loosely plan your week.  You know how much structure you need, or don’t need.

But what we can’t argue is that if you don’t have the right foods, the right tools, you’ll struggle.

So craft a plan.  Shop for the plan.

And unless you work from home or have a sweet  kitchen in your gym where you can make food all throughout the day- prep your food.

Start with your “biggest struggles.”

Listen to how you feel

We don’t listen to what other people say we have to eat.  We listen to our bodies.

Am I stopping at 80% full?

How’s your energy before a meal.  How is it after?

Is your stomach upset?

Mood swings after certain foods?

Listen.  Adjust accordingly

Increase fats OR carbs based on satiation to gain muscle

Which did you respond better to?

Small increases.

Continue with the mindfulness explained above!

That’s a lot of crap to keep in your head, right?

Well, I’ve got a secret.

I keep a diary.

I write about things like how I felt, what I did for the day, what I ate…

Wait,crap… that’s Lola’s diary.

Who’s Lola?  She’s my fiery red-nosed pit bull.

Mine looks more like this:

In case you didn’t notice, you can scroll down and see what I’ve eaten from Thursday, right through to this morning as I’m writing this lesson.

There’s a few things I could get better at tracking.  Water intake, fish oil and other supplements, more detail about portions, etc…

Is everything on there perfect?


And that’s okay!

“Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.”
- Natalie Goldberg

What are we looking for?

The food journal is simple really…

  • When did you eat/drink
  • What did you eat/drink
    • Try and provide as much detail here as possible
      • [I could, and will, improve on this myself]
    • How  much?
    • Brand?
    • Organic?
  • What your training was for the day
    • Since you’re in Strength Faction, that’s as simple as writing “Workout A” at the top
    • On your “off days” where you just got out and do something off the plan, provide a little detail

Why are we asking you to do this?

We (all of us, as coaches) hold people accountable on a daily basis.

But who’s holding us accountable?

No, no- not some big brother bullshit.  More like a GPS.

When you make a wrong turn on the GPS, it simply says, “recalculating.”

The trip is not over.  The destination is not gone forever.

The GPS helps us to navigate our goal.

“You are here.
You say you want to go here.
This is the best route.”

Just like the GPS, we are simply going to provide simple feedback.

Further, ask yourself this…

“Hey sexy, what did we have for dinner last Thursday?”

You probably don’t recall!  And if you do, there’s probably some details you’re forgetting.

So, at least for now, let’s track it and have a real-time running list of what we are truly putting in our bodies.

Outside of our feedback, you’re going to become more self-aware of things that you were maybe doing on autopilot previously.


When and how?

Start now!  Begin tracking your intake, today!

Do it as you eat, right after your meals.  Don’t try and recap at the end of the day.  Trust me, you’ll forget stuff!

Use whatever you’d like to track your intake…

  • Pen and paper
  • Word document
  • Notes on your phone
  • Pictures of your meals with some written detail to go along
  • Whatever works for you

Then, on Thursday next week, send us your journals to

We will discuss big concepts in the Q&A, as well as follow up with you individually, as needed…

“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.”
- Robin S. Sharma


Also, we are playing around with logos- what do you guys think of this?

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