Welcome to the Nutritional Blueprint. This is different from the typical nutritional programs that you might see on various sites. This doesn’t provide meal plans or specific diets. Nutrition has to be flexible when it comes to creating sustainable results. Let’s face it, you have a lot of other factors in your life that you have to account for. You can’t be weighing every single gram of food and eating out of tupperware 6 times a day. Instead, Spark provides a different nutritional approach that gives you the best bang for your proverbial ‘nutrition’ buck. If you are serious about results, then nutrition has to be prioritized. You can’t out exercise a bad diet. Each nutrition protocol should differ depending on your goals and individual position. However, the principles that create the foundation will always be the same. In this blueprint, we will first discuss the foundational principles around creating nutritional momentum. If it seems a little overwhelming or dense at first just hang in there. The blueprint provides the education and structure necessary for implementing the Nutrition Baby Steps. The Nutrition Baby steps creates a user friendly vehicle in which you can apply these nutritional principles. However, I want you to understand some of the vital concepts before you starting driving!
The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble
-Ralph Waldo Emerson
There are three primary goals that you will encounter along your wellness journey.
Fat Loss
Muscle Gain
Maintenance/Recomposition
In order to achieve these results you need to simplify and organize your nutrition mindset and tactics. Nutrition momentum can be summed up in the Eric Helms Nutrition Pyramid depicted below.
This nutritional pyramid essentially ranks and organizes nutritional concepts from most important/impactful to least important/impactful. The practical application of this pyramid will lead you to either fat loss, maintenance/recomposition, or muscle gain. Before you unpack the power of the pyramid, let’s discuss Pareto’s 80/20 principle. This principle states that 80% of the consequences come from 20% of the causes. That is to say, 80% of the results come from 20% of the actions. This is the underlying principle that you need to understand in nutrition. Not everything is created equal. The bottom of the pyramid is exponentially more important than the top of the pyramid. If you channel and focus the majority of the energy towards the bottom of the pyramid you receive the majority of the benefits while utilizing less structure and will power. This allows you to create consistency and lifestyle friendly systems that provide sustainable results. Let’s lay out the principles that account for 80% of the results.
Behavior and lifestyle
Every single concept in nutrition will always come back to individual behavior and lifestyle. It is your ability to mold the principle around your own unique lifestyle that will make or break your results. I will lay out some practical ways in which you can adjust each principle based on your individual factors. However, you should always be asking yourself these questions along your wellness journey.
How can I make this process more sustainable for myself without altering the principle?
How can I thrive more during this process?
How can I make this simpler?
How can I make this more enjoyable?
These serve as the basis for a successful nutritional protocol. Every principal should be ingrained within your own individual lifestyle.
Energy balance
By far the most important concept you will need to understand in order to reach your goal. This refers to calories in versus calories out. Calories are just a way to measure energy. Quite simply, they are a unit of energy. Due to the Law of Thermodynamics calories create the foundation for transformation. Creating awareness around caloric intake will account for the majority of your results. I can’t put it any other way. Calories matter! There are three different caloric levels that you need to understand.
Caloric Maintenance
The first step in reaching any goal is finding your caloric maintenance. This is the amount of calories that your body burns throughout the day. There are numerous equations and formulas online but most of them are not accurate. However, no matter what equation you use it will not be 100% perfect. The only way to find your true caloric maintenance level is through a lab. Furthermore, every day your caloric maintenance will be slightly different depending on tons of physiological factors. You need to let go of perfection when it comes to calculating caloric targets. To account for this, I have devised several systems that allow us to adjust and dial in caloric targets along your fitness journey. Your caloric maintenance range is the most important because it is the target we build around.
Caloric Deficit
If you know your caloric maintenance number and your goal is fat loss, then you need to create something called a caloric deficit. In order to lose body fat, we place ourselves in an energy (calorie) deficit. With the appropriate protocol, our bodies will tap into fat (stored energy) during this phase which allows us to lose body fat.
Caloric Surplus
If you know your caloric maintenance number and your goal is muscle gain, then we need to enter into something called a caloric surplus. In order to gain muscle, we place ourselves into an energy surplus. By doing this we can create additional tissue (muscle) with adequate water and training stimuli.
We will dive more in depth into these areas but I hope it’s clear that your maintenance target is the key to creating results (because any goal can be calculated from this starting point). There are many online calculators and methods that claim to help find this vital information. However, all of these methods lack the ability to analyze your individual metabolic position (metabolism). The best and most effective method that I've found lies inside of this "two-week table" (found below).
Nutrition Table Example
This is a two-week table that will give you an extremely individualized and accurate window into your metabolism and thus your maintenance target. For two full weeks you will track your calories and weigh yourself first thing in the morning (before you eat or drink anything with limited clothing on). Try and weigh yourself around the same time each morning using the app called “Happy Scale” (this does a good job of creating weight trends which will help eliminate the emotional toll the scale has on some people). You will track your calories with an app such as "MyFitnessPal" for two weeks. During these two weeks try to be as accurate as you can with your caloric intake (even if that means measuring). It’s only 14 days and after this period we will introduce more lifestyle friendly tools that will make tracking calories a lot more sustainable. It is important to not restrict calories during this time period. Eat as you would normally eat but track your calories. The purpose of this table is to find and create your baseline not create results. Try to eat the same amount of calories each day for 2 weeks allowing for a 200-300 calorie range. Again, this will just be for a two week period so don’t think you have to be this meticulous all the time throughout the year. Accuracy with this table allows us to collect reliable data for your nutrition foundation.
After you complete this table we will be able to find your caloric targets depending on your goal. There are three scenarios you will come across when you fill out this table. I will go over each scenario in depth and help you find your caloric target based on your goal (fat loss, recomposition, or muscle gain).
Scenario 1 The table falls into a caloric maintenance If the spread from your week 1 weight averages and week 2 weight averages stay roughly the same then you can assume you are in a caloric maintenance. This is depicted in table one below.
Table 1
In table 1, you are roughly eating 2200 calories per day and your weight is staying around 190. This means the amount of calories your body burns during the day to maintain its current shape is 2200 calories.
Fat Loss For fat loss, subtract 500-600 calories. This puts you in a good position to lose fat while maintaining muscle.
2200-600= 1600-1700 calories
Eat this caloric range every day for 4 weeks. After 4 weeks, weigh yourself via happy scale for 7 days in a row (we want consecutive days in order to create averages and trends. This will bypass the frustrations and inaccuracies of natural bodyweight fluctuations). After 7 consecutive weigh ins, look at the weekly rate loss (furthest column to the right on Happy Scale). If the weekly rate loss is between 1.0 - 2.0 pounds per week then we have found the sweet spot.
If the weekly rate loss is below 1.0 pound per week then subtract 100-200 calories and eat this caloric range for another 4 weeks before re-assessing (using the same process of 7 consecutive weigh ins). Rinse and repeat until you fall into the 'sweet spot'.
If the weekly rate loss is above 2.0 pounds per week then add 50-100 calories and eat this caloric range for 4 weeks before re-assessing. Continue this process until you have reached the sweet spot of 1.0-2.0 pounds per week weight loss.
Recomposition For recomposition subtract 100-200 calories on your rest days and add 100-200 calories on your workout days. This puts you in a good position to 'redefine' your physique while staying around the same weight.
Muscle Gain For muscle gain, add 200-300 calories. This puts you in a slight caloric surplus which is ideal for gaining muscle while limiting fat gain.
2200+300= 2400-2500 calories
Scenario 2 The table falls into a caloric deficit If the spread from your week 1 weight and week 2 weight averages decrease then you can assume you are in a caloric deficit. This is depicted in the table two below.
Table 2
In table 2, you are roughly eating 2200 calories but your weight dropped 1.7 pounds (from week 1 to week 2 averages). Right off the bat, you know that you are in a caloric deficit but now you have to figure out how steep that deficit is in order to find your caloric maintenance. If there are 3500 calories in a pound of fat then we know that a rate of 1 pound per week fat loss is a 500 calorie deficit (500 calories per day x 7 days per week equals 3500 calories which equals 1 pound of fat). From that benchmark we can figure out how many calories the caloric deficit is. Using this example, we are at a 1.7 pounds rate of fat loss per week which is roughly a 800 calorie deficit (1,000 calorie deficit would put us at 2 pounds of weight loss per week). Using this logic we know that we are 800 calories away from our caloric maintenance which puts our maintenance around 3000 calories per day. Now that we have this information we can develop our calorie approach. Fat Loss For fat loss, subtract 500-600 calories from the maintenance target. This puts you in a good position to lose fat while maintaining muscle .
3000 - 600 = 2400-2500 calories
Eat this caloric range every day for 4 weeks. After 4 weeks, weigh yourself via happy scale for 7 days in a row (we want consecutive days in order to create averages and trends. This will bypass the frustrations and inaccuracies of natural bodyweight fluctuations). After 7 consecutive weigh ins, look at the weekly rate loss (furthest column to the right on Happy Scale). If the weekly rate loss is between 1.0 - 2.0 pounds per week then we have found the sweet spot (in this specific example, we fall into the sweet spot right off the bat so we could technically just keep the calories the same).
If the weekly rate loss is below 1.0 pound per week then subtract 100-200 calories and eat this caloric range for another 4 weeks before re-assessing (using the same process of 7 consecutive weigh ins). Rinse and repeat until you fall into the 'sweet spot'.
If the weekly rate loss is above 2.0 pounds per week then add 50-100 calories and eat this caloric range for 4 weeks before re-assessing. Continue this process until you have reached the sweet spot of 1.0-2.0 pounds per week weight loss.
Maintenance/Recomposition For maintenance/recomposition subtract 100-200 calories on your rest days and add 100-200 calories on your workout days from the maintenance target. This puts you in a good position to re-define your physique while staying around the same weight.
Muscle Gain For muscle gain, add 200-300 calories from your maintenance target. This puts you in a slight caloric surplus which is ideal for gaining muscle while limiting fat gain.
3000 + 300 = 3200-3300 calories
Scenario 3 The table falls into a caloric surplus If the spread from your week 1 weight and week 2 weight averages increase then we can assume you are in a caloric surplus. This is depicted in table three below.
Table 3
In table 3, you are roughly eating 2200 calories but your weight increased 1.6 pounds (from week 1 to week 2 averages). Right off the bat, we know that you are in a caloric surplus but now we have to figure out how steep that surplus is in order to find your caloric maintenance. If there are 3500 calories in a pound of fat then we know that a rate of 1 pound per week of weight gain is a 500 calorie surplus (500 calories per day x 7 days per week equals 3500 calories which equals 1 pound of fat). From that benchmark we can figure out how many calories the caloric surplus is. Using this example, we are at a 1.6 pounds rate of weight gain per week which is roughly a 700 calorie surplus. Using this logic we know that we are 700 calories above our caloric maintenance target which puts our maintenance around 1500 calories per day. Now that we have this information we can develop our calorie approach.
Fat Loss For fat loss, subtract 500-600 calories from the maintenance target. This puts you in a good position to lose fat while maintaining muscle.
1500-500 = 1000 calories *it is important to note that anything below 1000 calories per day is not safe or recommended. 99% of the time I don't recommend that you drop below 1100-1200 calories per day. If you fall into this category then you need a different system called 'reverse dieting'. See attached file below for explanation.
Eat this caloric range every day for 4 weeks. After 4 weeks, weigh yourself via happy scale for 7 days in a row (we want consecutive days in order to create averages and trends. This will bypass the frustrations and inaccuracies of natural bodyweight fluctuations). After 7 consecutive weigh ins, look at the weekly rate loss (furthest column to the right on Happy Scale). If the weekly rate loss is between 1.0 - 2.0 pounds per week then we have found the sweet spot (in this specific example, we fall into the sweet spot right off the bat so we could technically just keep the calories the same).
If the weekly rate loss is below 1.0 pound per week then subtract 100-200 calories and eat this caloric range for another 4 weeks before re-assessing (using the same process of 7 consecutive weigh ins). Rinse and repeat until you fall into the 'sweet spot'.
If the weekly rate loss is above 2.0 pounds per week then add 50-100 calories and eat this caloric range for 4 weeks before re-assessing. Continue this process until you have reached the sweet spot of 1.0-2.0 pounds per week weight loss.
Maintenance/Recomposition For maintenance/recomposition subtract 100-200 calories on your rest days and add 100-200 calories on your workout days from the maintenance target. This puts you in a good position to redefine your physique while staying around the same weight.
Muscle Gain For muscle gain, add 200-300 calories from your maintenance target. This puts you in a slight caloric surplus which is ideal for gaining muscle while limiting fat gain.
1500 + 300 = 1700-1800 calories
Once we have the foundation of energy balance created, we can begin to see some real results. Now we will begin to move further up the pyramid but it is important to note that the base accounts for the majority of the results. However, there are a few more targets we need to implement in order to get the best bang for the wellness buck... which brings us to macronutrients.
Macronutrients
Macronutrients are categorized into three categories:
Protein
Fats
Carbohydrates
If calories are king, then macronutrients are queen. Like previously mentioned, calories are quite simply just a unit of measurement the same as a mile. A mile is the same distance whether you run on a road or on a beach. However, a mile on the road is a lot easier to run then a mile on the beach. This is where macronutrients come in. Creating some structure around macronutrients allows us to get to our goal much effectively and efficiently.
Protein Protein will be the most important macronutrient that you need to prioritize regardless of your goal. Protein is quite literally the building blocks of muscle. You need adequate protein intake to build and or maintain muscle mass. Among multiple other functions, protein also has the highest thermic effect of digestion. That means protein burns more calories during digestion compared to fats and carbohydrates which makes it a very useful tool for fat loss. Another key attribute to protein is the satiety factor. Protein rich foods help us keep full and satisfied throughout the day. This is extremely important for fat loss and or recomposition. The majority of literature supports adequate protein intake ranging from .7-1.2 grams per pound of bodyweight. I know this seems like a wide range but let me explain further.
.7-.8 grams per pound of bodyweight The lower end of the range (.7) is for individuals who have higher body-fat percentages. This is also good for those who are just beginning their fitness journey or who don’t have a history of eating adequate protein. If you are undereating protein and bump it up too much too fast it can have a negative effect on digestion. If this describes you then I would shoot for the .7 target and increase 10-15 grams of protein per week until you reach it! .7 or .8 is also acceptable if you are trying to gain muscle (caloric surplus). You will most likely be consuming more carbohydrates during this time period so you won’t need as much protein (because carbohydrates are known as protein sparing nutrients).
.9-1.0 gram per pound of bodyweight This target is the ideal protein range for leaner individuals regardless of the goal. This range will be more ideal for losing the last 10-15 pounds of fat or building muscle while limiting fat gain.
1.1-1.2 grams per pound of bodyweight This target is reserved for those who are trying to reach elite levels of physique. 99% of people do not need to consume over 1.0 grams of protein per pound of bodyweight. However, if you are attempting a photoshoot, show, or want to reach elite levels of physique development you will need to consume this range during the last couple weeks leading up to the event. At this point you will probably be reaching extremely low levels of body fat and will need more protein to maintain muscle. Again, I want to reiterate that this is not necessary for 99% of the population.
* It is important to note that we now have plenty of research on high protein diets. There is no research whatsoever to support that high protein diets have a negative effect of any body function (kidney) in an otherwise healthy population.
* Fiber recommendations: 20 grams per day for women and 25-35 grams per day for men as this will increase gut health and satiety.
Protein Source Options
Chicken
Turkey
Lean Beef
Greek Yogurt
String Cheese
Black Bean Noodles
Eggs
Egg Whites
Beef Jerky
Protein Powder
Protein Bars
Protein Pancakes
Fish
Tuna
Sushi
Turkey Bacon
Protein Milks
Vegan Protein Products
Remember Pareto’s 80/20 principle? This applies to macronutrients. Protein is most important domino to knock over first (in doing so create a huge wellness result). Personally, I only have a protein target for my macronutrient consumption (along with my calorie range target). I don’t worry about tracking carbohydrates and fats because I believe it boxes you in too much (especially for high demand lifestyles). It also creates too much structure and regulations around your food intake. On the days that I’m craving carbohydrates I have the flexibility to have a higher carbohydrate intake while staying within my calorie and protein targets. On the days that I want more fat I have the ability to have more fat as long as I stay within my calorie and protein targets. As long as you are hitting your caloric target and protein target you will see phenomenal results. However, I do realize that fats and carbohydrates play extremely important roles and I want to provide some structure for you to shoot for along your journey
Fat Fat intake is well known for its effect on hormonal health. I won’t dive into the details of mono and polyunsaturated fats because it goes away from Spark’s principle of simplicity. However, variety is a powerful tool when it comes to nutrition because it helps eliminate deficiencies. Make sure you are getting a variety of different fats in your diet. Some sources include: Fat Sources
Olive Oil
Coconut Oil
Grapeseed Oil
Nuts
Seeds
Peanut Butter
Sun Butter
Almond Butter
Avocado
Hummus
Animal Fats
Cheeses
If you don’t have any idea where to start with fat intake I would suggest 25% of your total calorie intake. Some people do better with more and some people do better with less. From 25%, make 10-15 gram adjustments up or down depending on your individual preference.
Carbohydrates Whatever calories are left over will be devoted towards carbohydrates. For whatever reason, carbohydrates are demonized in society. There is absolutely no research to support this in an otherwise healthy population. A large chunk of our health dilemmas come from overeating calories and ignoring food quality. With that being said, nutrition is extremely multifactorial so there are a lot of moving parts with societal health concerns. However, there is NO reason to fear carbohydrates when we are controlling calories and protein intake. Carbohydrates will help you feel better, move better, and look better! I’ve been in the fitness industry long enough to know that some people don’t react well with a higher carbohydrate intake. I’m not saying you need tons of carbohydrates everyday but you do not need to fear them. If you react better with a lower carb intake, then hit your protein target and eat a higher fat intake. This will automatically ensure you will hit the lower end of carbohydrates assuming calories are accounted for. It is also important to note that consistent exercise will help you process carbohydrates more efficiently over time (this is known as insulin sensitivity). If you react better with a higher carb intake (or if it increases adherence) then hit your calorie and protein targets while eating more carbohydrates. Think of fats and carbohydrates as dimmer switches. You want to build the foundation around calories and protein while slightly adjusting the carbohydrates and fats to fit your preferences.
Carbohydrate Source Options
Rice
Oatmeal
Black Bean Pasta
Whole Grain Bars
Ezekiel Bread
Low Cal English Muffins
Protein Pancakes
Protein French Toast
Wraps
Quinoa
Buckwheat
Sweet Potatoes
Beans/Lentils
Berries/Low Cal Fruit
Micronutrients
Micronutrients are categorized as vitamins and minerals. Obviously these are extremely important for internal health. If you think of your body as a car, the calories would be the engine and the macronutrients would be the gas. You need both to see progress. However, micronutrients would be the oil. It makes everything run smoothly and efficiently. You might be able to move and see progress in the short-term without oil but eventually the engine will break down. Again, instead of worrying about every little vitamin and mineral the best advice I can give is to eat variety. You don’t want to stick to the same meal composition every single day. This will eventually lead to deficiencies. Along with variety, we need a system to account for food quality. Although calories are king, they don’t tell the whole story. Calories create the loss/gain of tissue. Food quality is responsible for what type of tissue is lost or gained (fat or muscle).
In order to see long-term results, we need to follow 80/20. That is to say, 80% of your calories should come from natural, whole, nutrient dense, food sources (usually foods with 7 ingredients or less) while consuming at least 1 serving of fruits and/or vegetables during the day. The other 20% can come from other less advantageous foods (more processed sources and cravings). If we can stick within our calorie budget while still eating 80% natural, whole, nutrient dense, foods then we create a cushion to enjoy life and reach our goals. This 20% cushion is extremely important because it allows us to stay consistent with the 80%. Over time, the consistency of 80% will create breathtaking results. I’m not saying that you need to eat 20% of your calories from junk food every day. However, it’s important to know that it's there if you need it. If you try to eat 100% 'clean' every single day, it will eventually lead to intense cravings which will compromise the consistency of the 80%. Remember both sides of this equation are important. 100% nutrition isn’t perfection... it’s prison. I want you to reframe the way you think about nutrition.
Along with micronutrients, I include water because it’s so vital for any goal. There is a lot of debate around water intake but generally you want to float around bodyweight / 2 in ounces. This should be the absolute minimum and can increase depending on other factors. As a general rule of thumb increase this intake by 8-16 ounces for every 1 hour of exercise or physical activity.
Sticking to Pareto’s 80/20 principle, these are the areas that I want you to focus on. Forget everything else for the time being and develop consistency with these 4 areas: behavior/lifestyle, energy balance, macronutrients, and micronutrients. This is what accounts for the majority of results. Not secret foods, secret concoctions, fat burning pills, secret exercises, or special body wraps. Anything beyond this point is only responsible for 5-10% of momentum and should only be used for elite goals and/or as a tool to increase behavior/lifestyle adherence.
supplements and nutrient timing
For simplicity sake, we will lump the rest of the areas into one category. Let’s start with nutrient timing. Nutrient timing is when you eat your meals. This has little to no effect on fat loss/ recomposition/muscle gain because what matters most is the targets (calorie, macro, micro) at the end of the day. As long as you hit your targets it doesn’t matter at what time you eat or drink. With that being said, there is a benefit in terms of recovery/performance. Generally speaking, our nervous system creates two primary states. Rest and digest (parasympathetic) and fight or flight (sympathetic). Carbohydrate intake increases insulin which helps us rest and digest. Lack of carbohydrate intake allows cortisol (stress hormone) to remain elevated which keeps us alert and focused. Knowing this information will help you create appropriate nutrient timing throughout your day. During the times of the day when you want more mental clarity and cognitive focus consume fewer carbohydrates. During the times of the day when you want to rest and digest consume a higher carbohydrate intake. Another key time to implement carbohydrate intake is after exercise. Do you remember the post workout window? The window of time in which you needed to consume a protein shake within 30-60 minutes of your workout or else you lost all your results? That is completely a myth. The real reason you want to have protein and carbohydrates after your workout has more to do with your nervous system and less to do with muscle retention. Exercise is a stressor on the body and induces your sympathetic nervous system (flight or fight). Protein paired with fast acting carbohydrates (simple carbs) will get you out of the sympathetic system and into rest and digest (parasympathetic) allowing you to recover faster and better. Shoot for a 2:1 carbohydrate/protein ratio within 90 minutes of your workout for best results. The last category we will discuss in the pyramid is supplements. Supplements are only used to fill in the small cracks of your nutritional protocol and/or improve adherence. They are not meant to be the foundation. Here is my list of the supplements that are effective. You don’t need anything beyond this list to reach your goals unless otherwise recommended by doctor and/or specialist. Supplements
Protein Powders (natural ingredients; 5 or less)
Protein Bars (natural ingredients; 5 or less)
BCAA’s (natural ingredients; 5 or less)
Creatine
Probiotics
Digestive Enzymes
Caffeine
Multi-Vitamin
Fish Oil
Vitamin D
Vitamin C
* check out labdoor.com for in-depth supplement ratings and science based information.
That wraps up the pyramid principles! I know that's a lot to digest but building education will help you adhere to The Nutrition Baby Steps more effectively (and if you can actually execute them then you will be successful). If you understand the why you will be more likely to work through some of the adversity that comes with behavioral change. Before we end the blueprint I want to add a couple more concepts to the list. Essentially this deals with the base of the pyramid (behavior and lifestyle) but it flows better when we cover all the principles beforehand.
nutritional periodization
The majority of the concepts discussed here on out are tools geared towards fat loss (caloric deficit) goals. This is for a couple reasons. First, eating at maintenance and surplus is A LOT easier than consistently eating in a caloric deficit. When you enter a caloric deficit for a prolonged period of time there will be some metabolic adaptation that occurs. Metabolic adaptation is just a fancy word for your metabolism adjusting to a new set point. This isn’t something to fear but rather something to embrace. These tools help minimize metabolic adaptation and provide the best hormonal position for fat loss goals. Remember this will make sense when we put it all together in the Nutrition Baby Steps. For now, just digest these concepts.
Nutritional Periodization is a way to organize the micro (day to day) to create sustainability in the macro (big picture). It's a a broad term used to describe week to week and month to month nutrition strategy in order to increase adherence. The whole point of these tools is to create long-term consistency. In a perfect world we would be able to hit our targets and stick to our protocol 24/7, 365. Depending on will power reserves (yes willpower is finite and limited) some will be able to stick to the daily targets longer than others. However, there will come a point in time where this becomes mentally and/or hormonally fatiguing. Nutritional periodization allow us to keep moving forward with different caloric strategies. Nutritional periodization will:
Create optimal hormonal health
Keep your metabolism firing properly
Minimize fat gain
Minimize muscle loss
Maximize fat loss
Maximize muscle gain
Create consistency/sustainability
Below are some of the most effective and common nutritional periodization strategies that I've found. Before we dive in, consider your personality type. This is something that is relatively new to the fitness scene but is extremely intriguing to me. Fitness results is 80% application and only 20% information. Your ability to apply something deals a lot more with your personality than you think. In my estimation, we have two types of people. Nerds (which is me) and free spirits. Nerds are by the book. They like systems and are very calculated. They love structure and routine. Free spirits like to go with the flow. They have this "it will all work out" mentality and don't enjoy meticulous schedules. Figure out which one you are (you may even be a combination) as this will help you dial in certain splits.
Re-feeds
The first periodization tool I want to share is something called a re-feed. Re-feed’s are an extremely useful tool when it comes to fat loss and creating consistency. A re-feed is a day in which you eat to maintenance calories. This essentially acts as a 'refresh' and helps revitalize some hormones that get affected when we enter into a caloric deficit for a prolonged period of time. A re-feed essentially gives you a day in which you have more flexibility (and can enjoy more food). For example, let’s say Saturday night is the night you enjoy going out to eat with your friends. This would be a great day to implement a re-feed because it gives you extra calories to enjoy in social settings without feeling off track. You can also implement two day re-feeds which are two back to back days in which you eat to maintenance. This has been shown to further slow down metabolic adaptation (revitalize fat loss hormones) and increase adherence (although recent research is suggesting more psychological benefits as opposed to physiological benefits). A re-feed is NOT a step back. There should be zero guilt associated with re-feeds! If you find yourself feeling guilty after a re-feed reach out to me (We need to combat this right away or else your ability to maintain and create results becomes greatly diminished)! It allows you to keep moving forward consistently. Implement re-feeds when it best fits your individual lifestyle.
Weekly Periodization Splits The second periodization tool I want to share is weekly periodization splits. This essentially helps us create enjoyment and the thrive mentality throughout each week (which increases consistency long-term). The important thing to remember is you do not have to use a re-feed. Just know that it's there if you need it. This will definitely benefit 'nerds'.
6/1 Split: the 6/1 split is 6 consecutive days in a caloric deficit followed by 1 re-feed day.
5/2 Split: The 5/2 split is 5 consecutive days in a caloric deficit followed by 2 back to back re-feed days.
4/3 Split: The 4/3 split is 4 consecutive days in a caloric deficit followed by 3 maintenance (re-feed) days in a row.
Monthly Periodization Splits The next periodization tool I want to share organizes your protocol into monthly windows. Some people do very well with monthly periodization becomes it allows you to have longer periods of time dedicated towards re-feeds. This is extremely useful for vacations and special events. This can be beneficial for nerds but also give more freedom to the 'free spirts' of the world.
3/1 Split: The 3/1 split is 3 weeks in a caloric deficit followed by a full week in maintenance (re-feeds).
6/2 Split: The 6/2 split is 6 weeks in caloric deficit followed by 2 full weeks at maintenance (re-feeds)
Matador Split: The Matador split is 2 weeks in a caloric deficit followed by 2 weeks at caloric maintenance (re-feeds).
Reactive Periodization Reactive periodization is effective for the "free spirits" of the world. This allows them to 'go with the flow' and build their own systems.
Reactive Periodization: Stick to your caloric deficit the majority of the time and implement re-feed days as needed (when life gets in the way or you just feel like it)
Again, the point is to always feel like you are on track. Pick a method that works for you and/or create your own!
Stress management tactics
This will make sense when we piece everything together in the nutrition baby steps. But after creating nutrition targets and picking a periodization scheme it's important to develop some key stress management tactics. The key to adaptation (fat loss, muscle gain, recomposition) is understanding the relationship between stress and recovery. For every stressor on our body we need an equal amount of recovery in order for adaptation to take place. Biological this is how our bodies are made!
Selye's adaptation model shows 4 distinct phases. Think of the Y axis as your ability to achieve your goal (resistance = adaptation). As we introduce stressors into our lives we enter the alarm and resistance stages (taking steps towards our goal). This is how are bodies adapt. However, if we don't balance out the stressors with equal amounts of recovery then we will eventually enter into the exhaustion stage. If we can introduce adequate recovery then our model will look more like this!
This is how our bodies were made to adapt. Many times people only view this model through the lens of exercise. However, the same principle applies to our nutrition. When we enter into a caloric deficit we actually place stress on our body but that's okay because we need to move away from homeostasis in order to achieve our goal. Just realize that eating less calories than our body burns (caloric deficit) is a stressor by definition! Nutrition Periodization helps to balance out some of the long-term stress which will help us continue to see results. However, it is imperative that we focus on these key aspects to provide long-term consistent recovery!
sleep
The next strategy places importance on the para-sympathetic nervous system. I know this seems unrealistic with high demand and fast paced lifestyles but I would be lying to you if I told you sleep didn't have an effect on fat loss. There have been ample studies to support higher rates of fat loss with adequate sleep (7+ hours per night) as opposed to sleep deprivation (<5 hours per night). My first suggestion is to re-prioritize your evening schedule. Put all the effort you can into carving out this crucial 7 hour window for sleep. Secondly, find small windows throughout your low stress/low demand days where you can implement short naps. Lastly, if you are still struggling with sleep quantity then triple down on sleep quality. Research supports dark and cold sleeping environments. Create a "wind down" hour before bed free of screens and other stimuli.
Stress Management Tactics
Along with sleep we want to utilize hand to hand combat stress management techniques. These can be considered things such as water therapy, heat therapy, epsom salt baths, essential oils, massages, stretching, yoga, sensory strategies, meditation, breathing, and/or foam rolling.
INtentional leisure/relaxation
We want to make sure that we are pushing the para-sympathetic nervous system in other areas as well. Intentionally creating time for fun, leisure, relaxation, hobbies, and exploration will help to promote the rest and digest nervous system as well as decrease cortisol/stress levels. I know this sounds cliche and unrealistic (especially if you have a fast paced lifestyle) but it's so important! Try it for one month! Intentionally put leisure/relaxation time into your weekends and/or week and watch the difference. Start small! Even getting 30-60 minutes here and there will go a long ways.
Gratitude
After we have our foundation built on sleep, stress management, and leisure we can begin to promote recovery through other funnels. One of those being from the pre-frontal cortex! Due to the size of the amygdala, human beings can turn on the stress response by thought alone. Essentially, we can increase stress just by the thoughts we think. However, the same is true about recovery. If our thoughts can make us sick then our thoughts can also make us well. One of the most researched and proven methods for generally contentment is gratitude. Everyday make a list of 3 things that you are thankful for. Try it for 30 days. I promise you... a lot more than your fitness will change.
celebrate the wins
Here is another pre-frontal cortex tool. It can be extremely de-motivating and stressful when you start a wellness journey because it LOOKS overwhelming. However, when we think about the process of losing fat, gaining muscle, or recomposition, it becomes very simple. We can only control our day to day actions. Everything else is out of our control. Instead of focusing on the past of the future, focus on the now. Focus on that day's journey. Celebrate the daily wins and the little things that you are doing well. This will create more momentum than you think.
adherence tools
Adherence tools are practical techniques to increase consistency and adherence. Remember everything you implement should be through the lens of the base principle (behavior and lifestyle portion of the pyramid). If calories, macros, and micros are the basis for results then we need to find ways to make those targets as enjoyable as humanly possible. With that being said, it can be challenging to create consistency without some practical vehicles. I want to share some of the most powerful tools I've learned and created over the past 10 years.
More Refeeds
We already talked about re-feeds but this should be the first option when it comes to creating more adherence. Implement more re-feeds into your specific periodization split.
resets
The second tool I want to share is something I call a reset. No matter how disciplined and focused you are with your nutrition protocol there will be times when you can’t stick to your targets within an 80/20 structure. There will be circumstances such as vacations, parties, holidays, and other situations where hitting your protocol won’t be feasible. First, let’s accept this and plan for it. There should be no shame, stress, and/or guilt associated with enjoying these areas of life. Instead, this should be a time to ‘reset’. During these occasions only focus on 3 areas. Ensure you are hitting your water target, protein target, and eating at least 1 palm size of fruits and/or vegetables with each meal. Forget everything else. Use the extra fluctuation of calories to fuel your workouts and stay active. One reset a month won’t have a long-term effect on results. Just don’t weigh yourself after a reset day because the scale will lie to you. You will see big fluctuations due to sodium and carb intake.
Free foods
The third tool I want to share with you is called free foods. These are foods that have such a low caloric value that I consider them 'free'. That is to say you can eat these foods and not track them in your overall daily caloric intake. This will inherently help you eat more micronutrients and it will help you feel less restrictive when it comes to hitting your nutrition targets. When you lose the restriction mindset, then you can actually take steps towards building a lifestyle and not just another 'diet'. Below is a list of free foods you can implement in your diet. With that being said, these foods still contain low amounts of calories so you need some responsibility with the quantity. You can’t have extremely high amounts of these foods without it affecting your caloric target. To account for this, you can only have up to 2 cups total of the following fruits in order for it to be considered free. Anything above that you will need to include the caloric value. Due to its caloric and fiber composition vegetables are UNLIMITED. Don't down play sparkling beverages. These are a life saver for me. Low to no calorie drinks can help reduce cravings, keep you full, and taste amazing so you never feel like you are missing out.
Low Calorie Foods
The fourth tool is a distant cousin of free foods. These are foods that are counted in your daily caloric intake but provide a lot of bang for your calorie buck. If you find it difficult to stick to your caloric targets then try implementing more low calorie foods (usually 150 cal or less). Remember the goal is to make the principles as enjoyable as possible. Low calorie foods will drastically enhance your ability to stay consistent with your nutrition protocol. Explore the grocery store and play around with certain combinations of food. Here are some of my favorites:
Smart Pop Popcorn (15 calories per cup)
Oikos Triple Zero Yogurt (110 calories per cup)
preloading
The fifth tool I want to discuss revolves around the day to day organizational method of calories. Both concepts are ways to strategically organize your calories in order to provide the most satisfaction. Pre-loading is a concept that I personally use as it allows me to stick to my caloric targets more consistently. Pre-loading is the method in which you intentionally push the majority of your water, protein, and micronutrients (the 80%) early on in the day. This allows you to save the majority of your carbohydrates and the 20% foods (treats) for your evenings. This strategy helps me feel on track during the day (which build momentum) and allows me to consume higher amounts of carbohydrates during the night time which helps me to rest and digest before bed. Pre-loading also helps promote moderation. When you consume treats or rich carbohydrate foods on an empty system it can be extremely difficult to know when you are full. If you already have a system full of water, micronutrients, and protein it allows you to enjoy your treats and know when you are satisfied. The majority of your cravings either come from nutrient deficiencies, boredom, or dehydration. Pre-loading allows your body to actually register what is going on.
mindfulness
This strategy also builds off of overconsumption. This is another huge component of Precision Nutrition's foundation. I'll admit I wasn't a big fan of this strategy at first. I thought this concept was too 'pie in the sky' for me but it truly has the power to break plateaus. Mindfulness means becoming aware of your thoughts and feelings surrounding nutrition. Like previously mentioned, nutrition is more of an emotional process rather than a physical process. Brain chemistry, social experiences, childhood experiences, and other emotional attachments drive nutrition decisions. That's why templates and nutritional numbers don't work in of themselves. The magic is in the skill development and application of nutritional principles. Intentionally think about your meals when you are consuming them. How are you feeling? Are you full? Are you satisfied? Eat away from distractions such as work or TV and pay attention to your biofeedback signals. Creating emotional awareness around nutrition allows you to create more satisfaction and satiety. Awareness also allows you to make adjustments and see areas for improvement (you can't fix problems if you don't know where they are).
Eat Slowly
One of the most important aspects of mindfulness and adherence. I wanted to create a separate tactic for this one because it holds a lot of weight. You want to intentionally think about your food but you also want to develop the skill of eating slowly. This helps nutrition connect with your brain and makes everything else 100x easier to implement. I can't stress that enough!
Adjustments
If you are following the Nutritional Baby Steps you will have the right information and principles working for you. With that being said, you might have to make small adjustments depending on your progress. First we need to define when we actually need to make adjustments. Before we adjust anything, you need to follow these two rules!
Rule 1: The 80% rule
Before you adjust ANYTHING you need to account for consistency. Like previously mentioned, if you are following the Nutrition Baby Steps then you have the right weapon. You just have to make sure you are actually pulling the trigger on it. Look back over the last 4 weeks. Were you at least 80% consistency with your protocol? In other words, did you stick to the plan for at least 24 days? If not then you are not in the position to make adjustments. You need to spend another 4 weeks on your game plan making sure you are executing at least 80% of the time.
Rule 2: Re-track
If you have an 80% consistency rating then we can move on. The next main culprit is inconsistency with tracking calories. This should be the second option before making any adjustments. The majority of the time, our targets are the right targets but we either lack consistency, skill, or motivation to accurately hit these targets on a regular basis. Intentionally place more effort into tracking and ensure that you are actually hitting your nutrition protocol before adjusting other variables. We don't want to fix anything if it's not broken. I can't tell you how many times this simple tool has helped me personally. The extra 5 minutes of effort dedicated to intentionally tracking calories each day will exponentially outweigh the frustration that accrues with inconsistent results.
If you can pass these rules then you have the right to make adjustments. To do this we have to look at five different areas (not just one). The scale, measurements, progress photos, biofeedback and performance (found in the progress point page).
1.) The scale
If you are following the progress point outline then you should only be weighing yourself 7 days in a row and then waiting 4 weeks before weighing yourself for another 7 days in a row. Track this data on the free app scaled 'Happy Scale'. Once you have a couple weeks of data points in happy scale you will be able to see the weekly rate of loss/gain (depending on your goal).
"For Fat Loss" Sweet Spot = 1.0-2.0 pounds of weight loss per week
If the weekly rate loss is between 1.0 - 2.0 pounds per week then we have found the sweet spot. Stick to this protocol for another 4 weeks.
If the weekly rate loss is below 1.0 pound per week then subtract 100-200 calories from your target range and eat this caloric range for another 4 weeks before re-assessing (using the same process of 7 consecutive weigh ins). Rinse and repeat until you fall into the 'sweet spot'.
If the weekly rate loss is above 2.0 pounds per week then add 50-100 calories to your target range and eat this caloric range for 4 weeks before re-assessing. Continue this process until you have reached the sweet spot of 1.0-2.0 pounds per week weight loss.
"For Muscle Gain" Sweet Spot = .2-.5 pounds of weight gain per week
Muscle gain is tricky because you want to have extremely patience. Sometimes even more so than fat loss goals. You don't want to gain weight too fast or else you will be putting on significant amounts of fat. Shoot for no more than .5 pounds of weight gain per week (that should be the absolute max).
If the weekly rate gain is between .2-.5 pounds per week then we have found the sweet spot. Stick to this protocol for another 4 weeks.
If the weekly rate gain is above .5 pounds per week then subtract 100-200 calories from your target range and eat this caloric range for another 4 weeks before re-assessing (using the same process of 7 consecutive weigh ins). Rinse and repeat until you fall into the 'sweet spot'.
If the weekly rate gain is below .2pounds per week then add 50-100 calories to your target range and eat this caloric range for 4 weeks before re-assessing. Continue this process until you reach the 'sweet spot'.
"Recomposition" For recomposition, I don't suggest that you pay much attention to the scale. Make sure you aren't gaining tons of weight or losing tons of weight but the main goal with recomposition is muscle gain and fat loss. If you are doing this correctly, the scale won't fluctuate too much (maybe 5 pounds in either direction). Instead of focusing on the scale, I would suggest primarily focusing on the other progress points (especially progress photos).
2.) Measurements/Progress photos
When it comes to measurements/progress photos I would encourage you to create MORE patience. Measurements/photos should be happening every 12 weeks. I would give it at least 24 weeks before you starting hyper analyzing these progress points. You have to allow time for your body to adapt (change). After the 24 week period then you can start making some adjustments if you are unhappy with these areas. However, we don't necceassary alter nutrition targets. The scale adjustments will dial those areas in. Measurements and progress photo adjustments shift more towards the gym.
"For Fat Loss/Muscle Gain/Recomposition"
These adjustments are unique because they are very similar for all goals. First, keep having patience! Allow time for adaptation. After the 24 week period you can start shifting volume into your stubborn areas. If you want to focus more on the legs, start increasing volume (sets/reps) around lower body movements. If you want to focus more on the arms/chest/shoulders, then start shifting more volume (sets/reps) towards upper body movements. The caloric deficit, surplus, or recomposition protocol will determine if you gain size, recompose body tissue, or tone those areas. But increasing some volume will help drive improvements in measurements and progress photos regardless of the goal!
* Side Note for Fat Loss ONLY: Toning the abdominal section only comes from the caloric deficit. You can add some extra core work but remember the scale adjustments is what will account for fat loss in the mid section.
3.) Biofeedback/Performance
The last set of adjustments revolves around bio-feedback and performance. These areas go hand in hand. If your biofeedback is poor then usually your performance (gym) is lacking. Regardless of your goal (fat loss, recomposition, muscle gain, longevity) you want to have optimal biofeedback and performance inside of the gym. That doesn't mean that life doesn't get in the way or that you have a stressful week or a bad week in the gym from time to time. What this does mean is that you are RESILIENT. You can adapt and bounce back relatively quickly. If you have consistently low biofeedback scores and performance issues for more than 4-6 weeks then you need to adjust something.
Sleep: The first adjustment should be to prioritize sleep. This is non-negotiable. Try to find ways to add an extra hour or two on a regular basis. Revert back to the stress management section.
Self-Care: The next adjustment should be to prioritize your parasympathetic nervous system when you are awake. This is your rest and digest state. Find ways to intentional refresh, relax, and laugh. In order to decrease cortisol levels you usually need to increase leisure, fun, and/or relaxation. It's okay to prioritize this... especially when your body is telling you to! Revert back to the stress management section.
Exercise: The next step would be to relieve physical stress. Choose less intense exercise options or less frequency (the amount of days you workout per week). You can also make the workouts shorter. Anything you can do to relieve some of that physical stress will help. You need to be able to adapt and shift depending on biofeedback. I like to set my foundation with 4 workouts per week usually lasting around an hour. If my biofeedback drops then I decrease to 3 workouts per week usually lasting 45 minutes which helps me reprioritize until biofeedback improves. Create similar systems that work with your individual lifestyle.
Calories: If biofeedback/performance is still poor after these adjustments then you need to consider diet. If you are in a fat loss phase, consider adding some more calories (100-300 per day) and intentionally increasing carbohydrates as this will help decrease cortisol. If you are in a muscle gain phase/recomposition, then make sure you are eating 80/20 and prioritizing micronutrients. You might have enough calories but you could be undernourished. Intentionally prioritizing food QUALITY will help with everything.
Okay so there are some general rules for adjustments during this process. Now let's jump into plateau breakers. These are to be used in conjunction with your adjustments. These can help shift momentum. When it comes to nutrition, the small things account for big results. Don't forget that!
Plateau Breakers
The last concept I want to talk about is something called plateau breakers. In baseball, they have an area called the Bullpen. It's where the team has back up pitchers warming up and staying loose in case they need to receive the pitcher during the game. If the pitcher gets in trouble, injured, or fatigued, they have a backup plan. We also have a back up plan when it comes to wellness results. We will inevitably see ups, downs, and plateaus during our journey. However, it is important to note that this is a completely normal process and shouldn't be considered discouraging. Instead, we should account for and accept this physiological truth by having systems and strategies in place to work in conjunction with our body's natural responses. Below is a list of my favorite plateau breakers to implement when results become stagnant. It is important to note that these tactics are primarily centered towards fat loss and should only be utilized when results have plateaued for at least 21 days with >80% consistency. Don't throw in the relief pitcher in the 2nd inning. Remember that fat loss takes patience and consistency. If you can't stay patient and consistent for at least 3 weeks then you have no business throwing plateau breakers into the mix. I have intentionally ordered these tactics based on the levels of stress it places on your body. That is to say, the strategies discussed initially have less stress demands than the strategies towards the end. I would encourage you to implement the plateau breakers starting from the top and work your way down the list. The less amount of stress we can place on the body the more sustainable the end result will be.
implement the light system
Another reason for plateaus is over-consuming and bingeing. To account for this we have 'the light' system. This is one of Precision Nutrition's favorite tactics. Red light foods are foods that lead to intense bingeing and cravings based on your individual palate. Keep these foods out of the house and only order these items sparingly. Yellow light foods are foods in which you can control urges the majority of the time but still really enjoy. Keep low to moderate amounts of these foods in your kitchen and opt for small packaged options. Green light foods are foods that you have no problem eating in moderation. You don't have intense cravings or binge sessions with these particular foods. Fill the majority of your kitchen with green light foods.
stay away from large Packages
This is a distant cousin of the previous strategy but it's funny how many times this strategy has worked. Ditch the large packaged food items in your kitchen such as chips, nuts, seeds, or anything that can be found in large quantities. Access to these items can lead to mindless eating and thus inconsistent calorie awareness. Instead, buy smaller packaged items so you can eat the whole package and still be satisfied without compromising caloric awareness.
combat boredom
In the same regard, diabolically rage against boredom. Boredom will make fat loss exponentially harder. You need to find excitement in other areas in your life outside of eating. I'm not saying that you can't enjoy and create satisfaction around your nutrition but just don't let that be the driving force. Many times sheer boredom is the sole reason for inconsistencies and plateaus. We are so bored that we hyper-analyze progress, over-consume our nutrition targets, and disrespect patience. Instead of feeding the process our boredom feeds anxiety and stress and thus decreases consistency. What you feed becomes what you get.
Adjust to Bio-feedback
Along the same lines, pay attention to your biofeedback levels (what your body is trying to tell you). Like previously mentioned, wellness results are 80% application and 20% information. You need to have an idea of your physical, mental, and emotional capacity in order execute. If you are constantly stressed or have a lot of lifestyle transitions or issues happening it is almost impossible to create consistent progress without adjusting some factors. Rank these 5 categories on a scale of 1 to 5 (SparkThrive Training already does this for you) with 5 being the most optimal. Sleep, mood, energy, stress, and soreness. Keep track of these scores on a weekly basis. If you find yourself with consistently low scores for more than a couple weeks your body is telling you something. Usually this indicates your stimulus to recovery relationship is overwhelmed. If this is you then prioritize more self care, pick less intensive (higher calorie) periodization splits, get more sunlight, and pick less intensive exercise options (SparkThrive Training has several different ability options). Adjusting to individual bio-feedback is absolutely the key to thriving for the rest of your life becomes stress will natually ebb and flow.
Increase water
If you know you are hitting your targets and allowing for adequate sleep/recovery then we can begin shifting some other factors. First, make sure you are consistently hitting your water target. Once you know you are getting adequate water in your system then play around with water timing. I would encourage you to drink a small glass before and after each meal to help with satiety and ensure that you aren't confusing thirst with hunger (which actually happens a lot). This will only help increase consistency.
Increase Liss
LISS stands for low intensity steady state cardio. This means cardiovascular based activities that you can perform while holding a conversation. If you run into some roadblocks, start intentionally increasing low intensity cardio activities such as walking, gardening, recreation, jogging, or hiking. Sometimes our body will decrease NEAT (non exercise activity thermogenesis) during a caloric deficit to account for the lack of incoming energy. This is common especially the longer you stay in a caloric deficit but can be combated by intentionally increasing LISS. More movement is usually a good thing. Set your baseline steps at least 7,000-8,000 per day. Make this your foundation and something that you engrain into your lifestyle. Put it on autopilot. If you need some extra help busting through a plateau then I would suggest increasing steps to 9,000-10,000 per day and maintaining that activity level for a month or two. If it feels sustainable and something that you enjoy then you can increase to 10,000+ steps each day just to help drive that extra momentum. Just be aware of driving steps up too fast. You want something that you can be consistent with. Walking 8,000 steps per day for a year beats the person that walks 14,000 for a couple months. Consistent steps paired with effective resistance training and the Nutrition Baby Steps will create breathe taking results.
Increase protein
After increasing activity, slightly increase the amount of protein you are currently eating (10-15 gram increments every 1-2 weeks) while sticking to the same caloric target (which by default will lower either carb or fat intake). The fiber and satiety from protein will help aid in breaking through plateaus by creating additional consistency with the caloric deficit. Also, protein has an incredibly high thermic effect during digestion. That means you burn more calories when you eat protein as opposed to fats and carbohydrates. This small change might be enough to create momentum and get fat loss moving again. Also, when in doubt over consume protein!Due to its chemical structure it's super hard to store excess protein as body fat. When you overeat protein, the excess calories may slow down fat loss but the protein will not be stored as fat. It will help maintain or even build lean muscle mass.
This brings us to the end of the nutritional blueprint. Nutrition is a rabbit hole in which we can spend hours discussing the science and application of nutrition. Don't let information overload stop you from practical execution! This nutritional blueprint zeros in on the most important factors involved with nutritional momentum. Now that you know this information you will understand and be more likely to execute the nutritional tactics inside of the Nutrition Baby Steps. The blueprint acts as the information and The Baby Steps provides the vehicle in which you can apply that information advantageously. You have everything you need. Now let's go execute!