Coach Ted talks about the importance of macronutrient ratios, but more about commitment to the process.
Introducing Body Recomp Concepts
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Introducing Body Recomp Concepts
Season 8/Episode 54
January 14, 2024
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EPISODE TRANSCRIPT
EPISODE TRANSCRIPT
Introduction
It's gonna happen here we go. That’s the one. Crush it in your hands. Do you like how that feels?
0:16 Jon
Welcome to The Ted O'Neill Program. Perhaps today we'll talk about recipe building tips for the body recomp challenge now this is for our participants in a body recomp challenge who are continuously recomping their body. They know what they're doing. You may get some things here that can refresh, or help tune up some of your concepts and for those of you who are doing your first body recomp challenge this may be an opportunity to introduce you to a way that shapes your nutrition shapes your eating habits, and makes it so that you can you know, I always hate to couch it in a here's what you can do so you can achieve this result (right, right) but this is, in this case, I want to say this because what happens when you tune up your nutrition, your machine performs at a different level. (Yeah) And so all of the things that that plagued me, I won't project this on anybody else. I'll just talk about my own experience all the things that plagued me fatigue during the day, sleep habits that needed correcting all of these things were absolutely helped and adjusted by the fact that I changed the fuel, timing of the fuel my hormonal responses to the timing of the fuel, the proportions, all of those things, made for a more finely tuned performing machine.
1:48 Ted
So then we could say that action is the language of the physical reality. (Okay) So in other words, there was something that you had to engage in that was different as you changed your mind about who you had been being. And then that would look like constructing these meals out of these food choices, because that matched your stated ideals and objectives. (Yes) So as I'm saying that I'm trying really hard not to get distracted by going deeper than on the…
2:14 Jon
Yeah, because we could easily go down that rabbit hole and all of those points are absolutely crucial to success, but I wanted to talk practically about how do we construct a meal or how do we construct a day worth of meals if we're new to this?
2:28 Ted
So let's talk about that for a moment because this is a multi step process. So our recomposition program is not one of these where I print out a list of you're going to eat these meals and you're gonna eat these meals X many times a day, and that's what you get. And then, you know, if someone took your data sheet away, you have no clue as to what was happening and you'd go about eating the pizza and the things that left the art degrees. (Right) So then you're gonna have to learn how to do this by constructing your own meal. So in our ebook, I believe I have a cheat sheet essentially, of foods, high quality foods that are for example, almost exclusively protein. (Yeah) And this would be stuff like egg whites, boneless, skinless chicken breast 99%, lean turkey, etc, etc. So we have these lists that are almost exclusively protein sources. (Yeah) Then we have a list of…
3:19 Jon ‘
Many of them are delicious, by the way.
3:21 Ted
Yeah. And then we have this list of low glycemic for the most part carbohydrates onwards foods that are almost exclusively carbs, they don't have any protein or fat. And then we have a list of what we can call clean fats where it's almost entirely fat as fuel. And the reason we make the list this way is how I construct these nutrition plans. It is one of what I call the Big Four of nutrition. The Big Four nutrition is something that I coined 20 years ago, when I was designing programs nutritionally, I wanted to have something that simplified it. And so, in the Big Four of nutrition, I believe anything you can think of about nutrition will fall into one of those four buckets in some way or another. In other words, it would be a sub segment of one of these four ideas, and the macronutrient ratio per meal and for those unfamiliar, that's the percentage of proteins, carbs and fats. So in other words, what is your meal composed of? And that is one of the big four and in my mind, maybe the most important one because the most misunderstood because we get into this concept of good foods, bad foods. (Yeah) But there's many things that people think are healthy foods and this is when people you know, almost everyone I talked to when I’m talking about nutrition and say, well, I already really good, cool, what does that look like for you? And they'll tell me something and then I can explain perhaps where we might want to redefine what eating good is. (Yeah) Because to me, eating good, would be eating specifically to elicit the biochemical response from your body that matches your desired end objective. So in other words, if you want to build muscle, there's a way that you would eat, you would probably want to be in some kind of a caloric surplus. And then you'd want to have high quality protein, every meal, etc, etc. If you're using your nutrition as a tool, to maybe lose stored body fat, there's a measure of specificity around that that you would want to engage. So the food itself isn't a magic potion. We're more of the magic lies in food choices is in their proportion. (Sure) So for example, we could have something really basic, we'll say like chicken, quinoa and some kind of a vegetable. (Yeah) What's a good vegetable for this? (broccoli) Broccoli. So if you have two ounces of chicken, and you have maybe a cup of quinoa and a half a cup of broccoli, that's gonna be a really heavy carbohydrate meal, low in protein, and almost devoid of fat. So that's going to be a very different meal nutritionally speaking to your body than if you eat the exact same foods in different proportions. Therefore, you could eat the same foods in different proportions and get a totally different biochemical response. (Yeah) And this is the thing that people don't get. And you know, I hear this even more and more and now people say, Oh, you're on one of those macro plans. Right, you know, because they've heard about tracking ratio, so that this has actually come to the forefront enough that people are beginning to recognize that this is a methodology. Yeah. But everyone's on a macro plan, whether they know it or not your macronutrient ratios are just, that's, I mean, your food is composed of some percentage of proteins, carbs and fats. So then, if that percentage, if the way that those foods are combined is actually tantamount to success, it's vital, then it would seem we would want to be able to have a measure of control over understanding that function. That would be, in my mind, one of the most important things because you could eat good quality foods. And you could go, you know, 12 weeks into something and actually have perfect adherence and see no change, or maybe even at body fat.
7:09 Jon
Yeah, and wonder why Yeah, and then we'll undoubtedly wonder why, why am I eating so much better?
7:15 Ted
Yeah, I'm eating great. I guess I'm just, you know, I must have a slow thyroid. (Yeah) Or whatever nonsense thing. So there is this measure of being ready to receive information and be able to act upon it because just like anything else, there's the best way to do anything. And then there's every other way to do something. (Yeah) So I'm only concerned about the best way for people to say yeah, but I don't want to track numbers. Will they go into cheesecake and the pizza and come back when you're ready? (Yeah) That seems like a simple thing to do. And other words, if you're not willing to put in enough energy to see what it would take to create change and how on earth you're going to create change, that's then waiting for it to happen outside of you. And that's not how it works.
7:58 Jon
That's not how it works.
It's gonna happen here we go. That’s the one. Crush it in your hands. Do you like how that feels?
0:16 Jon
Welcome to The Ted O'Neill Program. Perhaps today we'll talk about recipe building tips for the body recomp challenge now this is for our participants in a body recomp challenge who are continuously recomping their body. They know what they're doing. You may get some things here that can refresh, or help tune up some of your concepts and for those of you who are doing your first body recomp challenge this may be an opportunity to introduce you to a way that shapes your nutrition shapes your eating habits, and makes it so that you can you know, I always hate to couch it in a here's what you can do so you can achieve this result (right, right) but this is, in this case, I want to say this because what happens when you tune up your nutrition, your machine performs at a different level. (Yeah) And so all of the things that that plagued me, I won't project this on anybody else. I'll just talk about my own experience all the things that plagued me fatigue during the day, sleep habits that needed correcting all of these things were absolutely helped and adjusted by the fact that I changed the fuel, timing of the fuel my hormonal responses to the timing of the fuel, the proportions, all of those things, made for a more finely tuned performing machine.
1:48 Ted
So then we could say that action is the language of the physical reality. (Okay) So in other words, there was something that you had to engage in that was different as you changed your mind about who you had been being. And then that would look like constructing these meals out of these food choices, because that matched your stated ideals and objectives. (Yes) So as I'm saying that I'm trying really hard not to get distracted by going deeper than on the…
2:14 Jon
Yeah, because we could easily go down that rabbit hole and all of those points are absolutely crucial to success, but I wanted to talk practically about how do we construct a meal or how do we construct a day worth of meals if we're new to this?
2:28 Ted
So let's talk about that for a moment because this is a multi step process. So our recomposition program is not one of these where I print out a list of you're going to eat these meals and you're gonna eat these meals X many times a day, and that's what you get. And then, you know, if someone took your data sheet away, you have no clue as to what was happening and you'd go about eating the pizza and the things that left the art degrees. (Right) So then you're gonna have to learn how to do this by constructing your own meal. So in our ebook, I believe I have a cheat sheet essentially, of foods, high quality foods that are for example, almost exclusively protein. (Yeah) And this would be stuff like egg whites, boneless, skinless chicken breast 99%, lean turkey, etc, etc. So we have these lists that are almost exclusively protein sources. (Yeah) Then we have a list of…
3:19 Jon ‘
Many of them are delicious, by the way.
3:21 Ted
Yeah. And then we have this list of low glycemic for the most part carbohydrates onwards foods that are almost exclusively carbs, they don't have any protein or fat. And then we have a list of what we can call clean fats where it's almost entirely fat as fuel. And the reason we make the list this way is how I construct these nutrition plans. It is one of what I call the Big Four of nutrition. The Big Four nutrition is something that I coined 20 years ago, when I was designing programs nutritionally, I wanted to have something that simplified it. And so, in the Big Four of nutrition, I believe anything you can think of about nutrition will fall into one of those four buckets in some way or another. In other words, it would be a sub segment of one of these four ideas, and the macronutrient ratio per meal and for those unfamiliar, that's the percentage of proteins, carbs and fats. So in other words, what is your meal composed of? And that is one of the big four and in my mind, maybe the most important one because the most misunderstood because we get into this concept of good foods, bad foods. (Yeah) But there's many things that people think are healthy foods and this is when people you know, almost everyone I talked to when I’m talking about nutrition and say, well, I already really good, cool, what does that look like for you? And they'll tell me something and then I can explain perhaps where we might want to redefine what eating good is. (Yeah) Because to me, eating good, would be eating specifically to elicit the biochemical response from your body that matches your desired end objective. So in other words, if you want to build muscle, there's a way that you would eat, you would probably want to be in some kind of a caloric surplus. And then you'd want to have high quality protein, every meal, etc, etc. If you're using your nutrition as a tool, to maybe lose stored body fat, there's a measure of specificity around that that you would want to engage. So the food itself isn't a magic potion. We're more of the magic lies in food choices is in their proportion. (Sure) So for example, we could have something really basic, we'll say like chicken, quinoa and some kind of a vegetable. (Yeah) What's a good vegetable for this? (broccoli) Broccoli. So if you have two ounces of chicken, and you have maybe a cup of quinoa and a half a cup of broccoli, that's gonna be a really heavy carbohydrate meal, low in protein, and almost devoid of fat. So that's going to be a very different meal nutritionally speaking to your body than if you eat the exact same foods in different proportions. Therefore, you could eat the same foods in different proportions and get a totally different biochemical response. (Yeah) And this is the thing that people don't get. And you know, I hear this even more and more and now people say, Oh, you're on one of those macro plans. Right, you know, because they've heard about tracking ratio, so that this has actually come to the forefront enough that people are beginning to recognize that this is a methodology. Yeah. But everyone's on a macro plan, whether they know it or not your macronutrient ratios are just, that's, I mean, your food is composed of some percentage of proteins, carbs and fats. So then, if that percentage, if the way that those foods are combined is actually tantamount to success, it's vital, then it would seem we would want to be able to have a measure of control over understanding that function. That would be, in my mind, one of the most important things because you could eat good quality foods. And you could go, you know, 12 weeks into something and actually have perfect adherence and see no change, or maybe even at body fat.
7:09 Jon
Yeah, and wonder why Yeah, and then we'll undoubtedly wonder why, why am I eating so much better?
7:15 Ted
Yeah, I'm eating great. I guess I'm just, you know, I must have a slow thyroid. (Yeah) Or whatever nonsense thing. So there is this measure of being ready to receive information and be able to act upon it because just like anything else, there's the best way to do anything. And then there's every other way to do something. (Yeah) So I'm only concerned about the best way for people to say yeah, but I don't want to track numbers. Will they go into cheesecake and the pizza and come back when you're ready? (Yeah) That seems like a simple thing to do. And other words, if you're not willing to put in enough energy to see what it would take to create change and how on earth you're going to create change, that's then waiting for it to happen outside of you. And that's not how it works.
7:58 Jon
That's not how it works.
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