Many individuals are working hard to build a better body. And they’re doing things totally backwards.

The popular notion is eat LESS and exercise MOREWhile this is true for those who are sedentary and overweight, there are some who need to do the complete opposite. Some folk need to eat more and exercise less. This is the case more often than not.


Everyday we receive emails from people concerned about their lack of progress….

“I weight train 5 days a week… I do cardio 4 times per week… I eat 1800 calories from clean foods… I want to tone up… I am discouraged because I am not seeing the results I want”… hmmm ok scattycats…

There are many fitness enthusiasts out there who are following “scatty cat scriptures” and eating too little and exercising too much. Sure, this may help them lose fat and gain momentum but after awhile they get burned out. After eating too little for too long, and performing grueling workouts too frequently, the results come to a screeching halt, energy levels plummet, gym performance wanes, and enthusiasm for training is extinguished. Not exactly a recipe for success.

For them (and quite possibly you) the solution is simple . . .

Eat MORE and Exercise LESS

Now we’ll dive into the specifics if you’ve been eating too little and working out too frequently.

Eat More:

Initially some are terrified to start eating more calories. Some of our clients think we’re insane when they receive their nutirtion program. But since they’re paying us, they decide to go along with the madness. We must remember food is not an enemyand it shouldn’t be treated like one. Eating enough high quality real food will allow for positive physique changes to occur. It’ll allow them to accomplish their performance goals. It’ll give them more energy throughout the day along with a host of other benefits.

So I say again – food is not the enemy.

We shouldn’t look at food, or specific food groups or macronutrients, thinking, “Oh, this may make me fat”. Instead, we should look at food in a positive aspect like, “This is gonna help me set a new deadlift PR” or “This is going to give me enough energy to tackle the busy day ahead.” Yeah, it may sound totally silly, but many people desperately need to tweak their mindset and shift toward a positive mentality.

Exercise Less:

The other part of our equation is to exercise LESS.

First off I despise the term exercise. It sounds like a chore, like something you’re obligated to do even if you don’t want to. The term exercise reminds of me the term dish washing or bathroom cleaning. Those are chores I have to do, even though I don’t want to.

Simply put chores suck. Don’t allow your strength training routine, or any component of it, to become a chore.

Here’s a glimpse at how we set up the training for my clients who need to scale back their workout frequency and duration:

They strength train 3-4 times per week and are encouraged to participate in fun, recreational activities and NOT more “exercise”. The workout program (depending on experience level, workout equipment and goals) revolves around big compound exercises focused on performance and nothing else. They also only weight train  3-4 times per week.

So in order to accomplish your training and physique goals you must eat the proper food levels for your body and train with the correct intensity and volume. The key to to eat more and exercise less FTW! (FTW=for the win) Simple is sexy.

Crispy Crunchy Vanilla Coconut Cookies: Makes 6 cookies


100g rolled oats

40g coconut flakes

45g melted coconut oil

35g unsweetened applesauce

25g stevia

2g vanilla extract

50g ON vanilla whey


1. Combine all ingredients. With wet hands (make sure their cold and wet) form into 6 cookies. Bake at 375F on a greased cookie sheet for 12 minutes.

MACROS: Fat 10g, Carb 13g, Protein 11g

With love from the Trench Kitchen,