Planning Ahead: The Key to Nutritional Success

Want to finally break the cycle of diet derailment? It all comes down to organization. The most successful people in weight loss treat their nutrition with the same level of planning they give their professional lives.

When you leave your food choices to chance, you're essentially gambling with your progress. Those unplanned moments when hunger strikes lead to reactive decisions, and one off-plan meal quickly snowballs into "might as well ruin the whole day." The solution? Pre-tracking your meals before the day begins.

By mapping out your nutrition ahead of time, you eliminate the mental gymnastics of calculating macros on the fly. You're no longer making decisions when hungry, stressed, or rushed—you simply execute the plan you created when you were thinking clearly. This approach transforms your relationship with food from one of constant negotiation to simple follow-through.

Morning workouts deserve special consideration in your strategy. While evening sessions might seem convenient, they're vulnerable to the day's unpredictable events. By exercising first thing, you've completed your workout before life has a chance to interfere, and the endorphin boost carries you through the day, making nutritional compliance easier.

For those unavoidable situations where macro-tracking isn't feasible—like business events or travel—fall back on calorie awareness rather than abandoning your plan entirely. Carrying emergency protein options can prevent the desperate hunger that triggers poor choices.

Remember, the goal extends beyond weight loss to how you feel daily. When you're organized with your nutrition, you show up differently everywhere—more confident, energetic, and capable. This positive spiral reinforces itself: feeling good physically leads to better performance in all areas of life.

Ready to approach your week like a pro? Start by planning tomorrow's meals tonight, and watch how quickly your consistency—and results—improve.

Transcript

Approaching Your Week Like a Pro

Speaker 1 0:02

all right , guys . So tonight is about how to really approach your week like an absolute pro um and not leave anything to chance or not leave anything up to uh . Oh , I didn't know what to do in that situation . I didn't know where I was going to be and this happened and blah , blah , blah , blah . I end up eating this because when we're in that situation , what happens is we either get hungry , um , and we're not planned , and then it all falls out the window . And once you've given into that hunger and you're eating something out off plan , then your mind goes well , today's off plan , I may as well just destroy everything , and that's not what we want .

Speaker 1 0:42

So as we go into the next day um , sometimes even the week , but always the next day we need to really understand where we're going to be , what , what's going on like where's , uh , where's , basically , where's the food coming from ? That's how I approach my days . I look at it and go , okay , what am I doing tomorrow ? Am I I in London ? Am I doing this ? Where is the food going to be ? For example , we did a community event recently . So I go right , I've got to be at a community event for 12 . I need to have my breakfast at home and then I need to probably have something to eat before the community event , because I'm going to be two hours and I'm not eating . I'm going to be starving and I'm going to eat , eat after . So I will literally plan my whole day around food , um , and then I can sometimes seem a little bit obsessive , but essentially , if you've got to eat anyways , so you may as well plan it , yeah , um , there's obviously other things that go into that , like working out steps and things that you also we need to tick off , but realistically , the main thing is food , because we could miss a workout , we can miss our steps , we can actually just be sick and have to sit on our ass for a day .

Speaker 1 1:53

As long as that food's in a good place , the body can't really go wrong . Nothing can really happen , because you can pick up the training two days later , you can pick up the activity two days later , but as long as that nutrition's in a good enough place , you're always going to be okay . What happens is , if we can't do our steps , we can't do our workout , and then we go . Well , I can't do them too . So today's a write-off and I eat whatever I want by eating whatever you want , what you're doing is putting loads of calories back in , replenishing that energy , therefore not in a deficit , therefore making this week a hell of a lot harder to to lose weight . So nutrition is always , always , always , always

Planning Meals to Prevent Diet Derailment

Speaker 1 2:27

top , top , top priority , no matter what is going on .

Speaker 1 2:31

So this is how we're going to approach it . We're going to look at like if , as I'm going into tomorrow , I need to be the things that I need to basically tick off and what usually tick off , um , going forward to make sure that actually you know exactly what's going on and you're going to win for that day . So I normally approach the week as a whole , so I'll know what I'm having for dinner on most evenings throughout the week . If I know what I'm having for dinner for most evenings , I can kind of work backwards in my head . Um , obviously I'm very good at that . I've done it for many , many years .

Speaker 1 3:06

But how that looks is like tonight I might be having um steak and mash , yeah , but on wednesday night I'm actually going out for a meal . So I have to think about wednesday night . It's probably going to be a little bit higher in the calories , so that day needs to be a bit of a smarter day beforehand . So I kind of map that um week out , knowing where it's going to be , the opportunities where I can really fuck off , like I'll fuck up that meal and go over the top . I'm basically gonna ruin the the whole , the whole week . So I'll look at , like , what I'm eating . You can ask me at any point throughout the week what you're eating the next day or two days later and I will know , because I'm a creature of routine and it's a little bit like running a business or even being in some kind of operations or having to do meetings or project management .

Speaker 1 3:58

If someone comes up to you and says , hey , what we've got to do on Thursday , like what meetings have we got on Thursday , you would know because you're organized enough to know what's in your diary . But someone says to you , hey , what you having for lunch on thursday , and you go no idea , then why are we putting in so much organization over with our work but yet when it comes to our actually health and well-being , we're not as organized . Like why is that a thing where it's like for work , for this , for the thing that actually stresses us out , gives us money to blow on things that we don't need . We put a lot of project management in and then , when it comes to nutrition , we go fuck it , I'll see what I want , see what happens . And then the byproduct of that is I don't feel good in my body , I feel anxious about my shape , I don't feel healthy , I don't feel good . I all that comes from not putting in the work with your diet . So knowing what you're going to eat is a key . So how you approach that is , yes , pre-tracking is the best thing you can do . Now , obviously , we spend a lot of time fixing that AI tool to help you guys with your tracking . So my fitness power is good if you've got everything logged in there .

Speaker 1 5:07

But before you go bed , this is gonna sound wrong . Before you go bed , have a chat with ai lewy um and figure out what's going on the next day and how can you approach it . Like , hey , I've got this going on . These are my macros . This is what I'm thinking for breakfast . This is what I'm thinking below . Just what I'm thinking for afternoon . Can you set it up in a way where I am Okay ? So then that can really map out a day

Pre-tracking vs. On-the-Fly Food Decisions

Speaker 1 5:31

of exactly what you're going to eat that day If you stick to that , what then happens is you switch off from the opportunity for any other food to come in , for example , tomorrow .

Speaker 1 5:45

I know when I wake up I train in the morning . So in the morning I have a protein bar and I have my rice cakes with jam . I have a coffee with oat milk to add some extra carbs here I have that for my breakfast . When I come back from the gym I have a protein shake and I'll have cream of rice . Horrible , but yes , then I've got a ready meal at one o'clock it's already been made for me from , because I got it from a meal prep company . Four o'clock I have my yogurt with apple and raisins and in the evening I have my evening meal with the family . So tomorrow there isn't an opportunity for any of the food to pop in .

Speaker 1 6:23

I don't walk through the day and go hmm , I really fancy some toast right now . Let me have some toast . Have some toast . Oh , let me track that . Oh shit , I'm over my carbs a little bit . How am I going to ? Let me take away something from my dinner ? Oh , I've taken that away . Oh , that takes away my protein . Oh , let me take . That's just never ending , or walking around and going hey . Or walking around and going hey , I'm gonna get a coffee , I'm gonna have it with oatmeal . Do you know what I might have ? A cheeky croissant . Let me track that . Fuck . I didn't know that I had so many fats in . Now I've got no fats left for the rest of the day .

Speaker 1 6:55

Now , like if you're tracking as you go , if you're tracking the meals as you go , you are literally doing maths all day long in your head and making yourself stir crazy , and what will happen normally is you'll get to a point where their macros will not make sense because you're really struggling to keep a tally of it . Some things you've got to track , some things you did track that by three o'clock you go these macros aren't making sense , so I may as well throw this all out the window , eat what I want and then try again tomorrow , and then that pattern will happen over and over and over again . But if you know what you're having the next day , then there's no opportunity for anything to come in . You wonder if you actually have a black coffee or you have a milk with a dash of skim milk . It's not going to give you any calories , you know . You just don't let any of the food come in .

Speaker 1 7:40

If you've got a busy day of work you go right from nine till three , for example . Okay , how am I going to approach this ? Am I going to be able to eat for that time ? Not really . So what would be the smart thing to do ? Have a big breakfast beforehand , have a snack at three and then have a big dinner . That would be the smartest way to approach it . Okay , what am I having for that big breakfast and is it going to make sense ? What you don't do is rock up to work not having eaten , thinking shit , I need to get something to eat , going to prayer , getting something , and then all for that thing . Not eating , not eating .

Speaker 1 8:12

And then at two o'clock , when you're absolutely starving , john comes in with a plate of fucking croissants and snack bars and says , hey guys , I've got this if anyone's hungry , and you go , I'm starving , I'm not eating all day , and that's what you dig into , these mistakes , just because you're not being set up . So if I'm having a day like that or I've got meetings all day , I'm even a big breakfast then meetings they could bring out bloody victoria sponges , whatever they want . I'm not even looking at it because I know my meals at three o'clock , I've got protein bar in my bag and I'm having that protein bar in my bag and that's what I'm going to have and I'm suited to it . Be really , really , really , really organized with your food . It doesn't even matter if you are tracking . Let's say you go , oh , but I track every day and it works out Great . Just pre-track , then at least you don't have to play all day tracking or be on this technique . Just pre-track . If you want a bit of balance , have a little evening meal . We've just got a little bit of balance in . But like , pre-track your day so it is set out , rather than just kind of take a chance on . Let me see if I can make this work today .

Morning Workouts: The Success Advantage

Speaker 1 9:21

Steps are a hard one to get in if we get through the day and they're not happening . Like , let's say , you get to three o'clock and it's like I'm on two thousand steps to nightmare . So sometimes , if you want to because I think steps are really important for , especially for weight loss if you want to make sure them steps again , and I assume you might not have a step issue , but if you do , just put some time in before work , 30 minutes before get off a stop early . Get that little 3 000 steps in for 30 minutes . Lunch time , go out for a walk . Three lots of 30 minutes a day will make your steps completely sorted out . So if you're struggling with steps , put them in your diary . Organize your day so your day's really set out around your stuff . Workouts , now workouts .

Speaker 1 10:05

Obviously we have to train when we can , but if you train in the morning , you are way more likely to have a good session than you are in the evening . Hear me out , even people that work out in the evening , anything can happen in that day that can throw you off . You can have an argument with someone at work , you can have a really bad day , you can all of a sudden get cramp and you still let them feel a bit sick and think , oh , I can't train tonight so we can go on with the kids . Anything can happen in that day . You could have a get to lunch and lose your shit with food and have a little bit of a binge , but even you're not going to want to train . So if you don't train in the morning , what you're doing is leaving all these opportunities for fuck-ups throughout the day .

Speaker 1 10:53

Now , if you don't train in the morning . What you're doing is leaving all these opportunities for fuck-ups throughout the day . Now , if you train in the morning now , this is obviously only if you can , if you can't ignore this completely If you train in the morning , what tends to happen is one , that's out of the way . Two , you're going to have a lift of hormones endorphins , post-workout them endorphins are going to carry you to at least one or two o'clock . So you're already ahead of the game because in that time you're not likely to binge or eat and things , because you're off the endorphins of training .

Speaker 1 11:22

Then you get in the afternoon . Once you've clocked off for work , all you need to do is put your dinner in your mouth and go to bed and relax , get a good sleep , go again the next day . So you're leaving your opportunities for messing up a lot later yeah , a lot so that you get it done earlier . There's no opportunity to fuck it up because if you've got training at eight , nine o'clock , so much things that can happen . So if you're not really a morning person and you've been leaving them to the evening , you're finally a bit sticky really . Just try and get up in the morning , like even if you get up at 5 am and you're in the gym at 6 . You've done the gym , done the shower , got to work for eight , nine o'clock . I promise you first two days will be hard . By friday you'll be like it's the best thing I've ever done . Yeah , it's a bit hard now it's dark , but I promise you it will change your day . If you're organized on your food , you walk to that gym in the morning with a backpack full of food and you train and you've got all your lunchbox sorted . You're laughing for the day , absolutely laughing for the day .

Handling Events and Eating Out

Speaker 1 12:31

Now , one thing that can sometimes pop up in some of you guys' lives is obviously events , or like eating out at work . Um , and in these occasions where macros tend to not be as available to us , like obviously we want a high protein diet , yeah , but if that isn't available to us because the food there is , just it is what it is , and that is nothing you can do . Like , let's say , you've gone away for an event , there's no way to prep , it is what it is , the food's just there . You , you know , you've asked me . There's no way around it , it's just food's there . You know I'm at an event .

Speaker 1 13:03

You go back to calories . Yeah , macros first , because obviously macros equal calories . But you can't hit the macros , you go back to calories . What you don't do is go , oh , because I can't hit my macros , I'm going to just do what I want and call this an off day . Too many off days lead to you actually not feeding great . So what we do is go . Okay , I can't hit my macros . But what I'm going to do is I'm going to try and keep my calories within the amount that I need .

Speaker 1 13:31

Let's say it's a lunchtime event . You go for 500 calories there . If you don't know how to measure 500 calories , just get a little snap of your phone . Everyone takes pictures of stuff at events , so it's not like you're doing anything different . Get a little snapshot 500 calories , boom , you're going to be absolutely fine . How do you know you're eating enough ? Because 500 calories is your normal meal . So therefore you're not under eating . Yeah , because that's going to be like your normal lunchtime meal .

Speaker 1 13:59

Most of you are on about 1,400 to 1,700 calories . That means you've got a good 500 block of calories that you can take and still have enough for dinner , still have enough for a snack and a good breakfast . But going back to calorie counting , essentially weight loss or weight gain is calories in , calories out . Essentially , we can tackle these and go okay , it wasn't the best , but my calories were in place . So when we look at the tracking , we go , okay , protein wasn't great on Thursday , but your calories were there . It's not the end of the world because essentially it is calories in , calories out . And if's not the end of the world Because essentially it is calories in , calories out . And if you're used to burning the same amount of calories , your body will use that quite well . What happens is if we can't do the macros and we then just say , fuck it , I'm going to eat what I want and you go really over the calories , you're screwed . So when we can't control macros , the best thing to do is fall back on them .

Speaker 1 14:53

Colors If you're on the go , very , very similar . Most places will have a Marks and Spaces Waitrose . Even Tesco do some okay stuff , but , like most places , you'll find a Marks and Spaces or Waitrose . Yeah , when you're out and about , you can get things that are real simple . Simple , you get a box of couscous and some ready-made prawns . You bang it in . Yes , it's not going to be the highest protein meal but again , the calorie is going to be good . It's whole foods , it's fresh , might have a bit of salt in it , but it is what it is . But it just , even if it can keep you going for a few hours , is perfect . Yeah , so where we might be out the house and doing something and on the go we go right .

Speaker 1 15:37

I had breakfast at eight . It's now 11 . I don't think I'm going to be back till three . What the best thing to do is get something that can offset the time for around two or three hours . Sometimes that could be a protein bar , sometimes that could be a little light dinner . Offset the time until them three hours are done , because then you're not going to get into a state of like I'm starving .

Speaker 1 16:00

Because when hunger hits true hunger , where you're like , really hungry not I've just finished one minute and I still feel hungry , but like where true hunger hits is very difficult to make good decisions because in that moment what's happening is your hunger hormones are telling your body we need to survive , we need to do this , we need to do x , y , z , like . They're basically pushing you towards food , like , and it's making you feel certain things . That's why , in a moment she's like I need to eat , it's your hunger hormones . They're doing the job that they're supposed to do and say , hey , you haven't eaten five hours . Go eat whatever you can . You're going . No , I'm supposed to be healthy . No , he said high protein .

Feeling Good: The Ultimate Goal

Speaker 1 16:40

Hunger hormones say , nah , just go , survive . And as women , your bodies will do that . So what we need is something to give them hunger hormone . Just a little of that for a few hours . Give me a bit of time to rest , boom , and then you get your , your next meal when you can .

Speaker 1 17:00

So , going into the next few days , putting my fitness powder aside , the best thing you can do is go right , look at my diary tomorrow . What am I eating ? And if you go in your notes on your phone and just write down what you're eating , that'll be the best thing you do . You then take that snapshot of what you wrote down , what you think you want to eat , put it into the nbm ai and say , hey , this is what I want to eat . Put it into the NBM AI and say , hey , this is what I want to eat . Let me make it work for my macros . It'll give you the grammage yeah , or I'm out and about . I want to get this at Niva . So when you go to tomorrow , you know exactly what you're eating . Susan brings in biscuits at work Nah , I'm sorted .

Speaker 1 17:41

John's birthday . Here's a cake Nah , I'm sorted . I'm at an event and this is going on . I'm just going to have this protein bar in my bag , nip to the toilet , eat a fucking protein bar in the toilet , come back . You've got two hours now to spare with 200 calories in your belly .

Speaker 1 17:56

Be smart , but don't go into your day all frugal . Hey , I'm just going to see what happens today . I'm going to try and track and it's four o'clock , I'm not tracking . The partner rings and say , hey , how's your day , but you go shit . Oh , you want to get a Chinese ? Well , yeah , fuck it . Yeah , go on , I'm Chinese . Not tracked today . Anyway . Next thing , you know Chinese and feel like shit the next day .

Speaker 1 18:20

It's just if you're still feeling like you know what , I can't get that organized . I can hear what you're saying , but that doesn't work for my lifestyle . Text me , because I'll then give you a full game plan of how it is , because I know all of your lifestyles , all 100 of you . Yeah , not 100 of you on the call right now , but I definitely know your 10 lifestyles . There is a lifestyle in yours that you can't organize yourself . So when you're telling yourself that you can't organize yourself , you're actually just giving yourself a way out of I couldn't do this , I was too busy . That's your way out . Yeah , what you want to be doing is giving you a way to say no , I did it , I got it done and that's why I'm getting results and that's why I'm feeling good . That's right , because we want to feel good . Yeah , weight loss is kind of a key . Of course we want to . The bodies we all want to trim up , yeah , whatever . But feeling good is key . And sometimes the decisions we make when we're out and about and not organized are not making us feel good . And if it's not making us feel good , why do we keep doing it ? So here's a game plan on how to feel good , how to get through your week and feel like , oh , I feel great .

Speaker 1 19:28

Like all of you guys are very driven in your own ways , in your own different businesses . Some of you are self-employed , some of you own businesses , some of you , you know , do different jobs , whatever . Like you're driven in that aspect . Get driven with how you are , because that only adds to your that how , if you feel wicked in yourself , you feel confident . You feel like you're smashing your diet . You feel really good hitting the gym , all that stuff .

Speaker 1 19:50

You're turning up to work rocking it out . You're smashing it . What you're not doing is smashing it when you're feeling like shit because you've had a chinese last night and your soul is drying your face out and you can see all the puffiness in your face and you turn up to work thinking , oh , I don't feel great , you know , and all the people around you that may be eating foods that you don't really want and you're going , oh , but they're all eating bloody shortbread , this and that . Oh , they brought cake in that I haven't seen in a week . So , trust me , they're going home and feeling fucking awful and eventually they pick up the same phone and want to lose weight . It's just how the game goes . So really anticipate how you're going to feel and you want to feel good . Therefore , we need to do a little bit of pre-work to get us there . All right , that is my rant over .