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So, what can you get from my website? Not only do I have the best supplements (and hint, watch for new products) available on the market; True Meal Protein Powder, True Pre Workout, and True Super Greens, I also supply you with a free calorie calculator, a free fat loss plan, and free workouts. Additionally, check out my line of accessories, apparel, and available custom meal plans. You heard that right, a lot of my features on the site are FREE.
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]]>Net carbs are when you read a label and it says it has 10g of carbs and 4g of fiber you subtract the fiber from the 10 and now you have 6g of net carbs some people even will subtract sugar alcohols as well from the carbs.
All carbs are when the label says 10 g of carbs you add that 10g of carbs to your macronutrients you don’t do any subtraction adding what the label says is what you ate
Three years ago when I started doing keto, I was tracking my blood sugars and my ketones with the strips. Everyone says you can have as many veggies as you want, It won’t kick you out of ketosis because of all the fiber. So I had an entire bag of green beans check my blood sugars. Then after that meal checked my levels and they had spiked and I was kicked out of ketosis and it was from the green beans cause what I had with it was a steak. So with that conclusion, I found that I needed to count all carbs and not net carbs and to stay around 20g of carbs. My blood sugars were never spiked doing this. I then stayed in ketosis with only taking in veggies to be my carbs and still staying around 20g of carbs, not net.
People are struggling and hitting stalls all the time and what I have found with all carbs vs net carbs. I ask them “ are you doing all carbs or net carbs”? When they say they are doing net carbs I have them switch over to all cards. What do you know, the stalls are broken and the fat starts falling off the body.
I feel as net carbs it gives people more of an opportunity to take in more carbohydrates and have a higher chance of spiking insulin and getting kicked out of ketosis. People are making more sweets and pastries with the keto bread‘s and can load up on a lot of carbs doing this.
Making it simple by not subtracting all of the fiber and sugar alcohols can make it a lot easier to hit your 20g of carbs and not giving yourself an opportunity to mess up and take in more carbs than you should be taking in, to keep your blood sugar is down.
All carbs versus net carbs, I do all carbs do to people breaking stalls going from net carbs to all carbs and from one bag of green beans kicking me out of ketosis. I will always do all carbs instead of net carbs keep tracking calories and macronutrients simple, no subtractions just adding. See what you can do this week with all carbs and not net.
]]>There are so many different proteins out there Different colors shapes sizes grams of protein what really is the best, what are you supposed to look for in a protein?
The most important thing you should look at when you’re reading a label on a protein supplement bottle is other ingredients. If protein is not the first ingredient don’t even pick it up put it right back where you got it.
How nutrition facts labels work are the highest amount of ingredients are listed first and go down from the least amount of ingredients.
So if your protein shake does not have protein as its first ingredient it’s not a good one.
So when you’re reading the list of different protein ingredients you will see that there are tons of different types of proteins that are funny named and it’s hard to know what is best.
There are so many different kinds of concentrated whey proteins, isolate whey, hydrolyzed way, casein protein, soy protein, pea protein, rice protein, hemp protein.
This is just a list of a few you will see in a lot of protein shakes.
Only shakes with the first ingredient isolate whey or hydrolyzed whey protein. Those two are the best quality of whey proteins. They are a smaller more pure protein molecule, the carbs fats and lactose are filtered out of the whey molecules. So it leaves you with just the protein.
This is why I have seen people who are lactose intolerant be able to drink whey protein shakes when it’s an isolate whey or hydrolyzed whey.
You have more pure filtered molecule the body absorbs it quicker so it goes in and repairs the muscles and used as energy quicker.
I like to have a casein protein in it as well, Casein protein is a more dense molecule of protein and takes longer to digest so it feeds you longer and you can feel fuller longer as well.
Concentrated whey protein concentrate is the raw form right from the cow and the Lowest quality protein.
This protein is what gives Whey protein a bad name because people will get bloated gassy right after drinking a shake.
No one likes feeling bloated.
You’ll find a concentrated whey in most of the protein shakes you can find at the stores and supplement shops or even the network marketing companies at that.
And why is that?
It’s the cheapest protein that you can Have in a supplement. It’s not filtered from the lactose the carbs and fats. It’s such a big molecule that your shake can say 30g of protein and it’s a concentrated whey it could really only be 9g of protein, do to concentrate always being about 30% to 80% actual protein. Because the molecules are so big they’re not filtered from the carbs fats and lactose.
Be careful though some companies will have a concentrated whey and an Isolate Whey. But they can have 28 g of concentrate away and add 1g of isolate whey and still say it has isolate way.
Even If it has the cliché grass fed whey protein marketing all over it you still don’t want to do a concentrated way even if it’s grass fed. Grass fed can be a little bit better than non-grass fed concentrated whey but an isolate or hydrolyzed whey means nothing if it’s grass-fed or not.
I don’t like plant-based proteins especially soy protein. what it does to estrogen levels for men and even women are absolutely terrible and I will not put that stuff in my body. Having high estrogen levels can cause weight gain and lower testosterone levels.
I get it some people are vegetarian, some people are vegan, and some people are meat eaters but the genetic makeup of plant protein versus animal protein there’s one gene missing. It is a very beneficial building block that you need and that is why I will never do a plant-based protein.
Why do you think doctors don’t recommend someone who is pregnant to be vegan?
This is the breakdown of what I look for in protein and meal replacement shakes.
I only drink protein shakes that are isolate or hydrolyze whey.
I do not do concentrator whey due to being the lowest quality and cheapest protein you can find.
I’m not going to be doing plant-based proteins due to the lack of amino acid that your body needs and the risk of estrogen levels changing due to soy protein
There are so many brands out there, be sure to read the first ingredients at the very bottom when it says "other ingredients".
But really if it doesn’t say Fullerton Nutrition it’s not the best
You can check it out here
What are macros nutrients?
You might hear people talking about it there macros and if they go over or under there macros.
Fats, Proteins, carbs, are what make up your macronutrients.
What my macro breakdown for keto low carb
The journey
It started back right when I got out of high school. I Graduated at only 130lb pounds and 5,6 tall. As my goal of wanting to go play college football, that weight was not gonna cut it. Long story short I took a year off to gain weight and put on muscle, I ended up getting to about 160 pounds. But with this story, this isn’t the reason why I wanted to be a trainer it wasn’t that I love fitness.
So with seeing how this made me feel I just graduate high school had no idea what I wanted to do in life but because of him, I wanted to be a personal trainer and help as many people as possible get healthy and confident again.
most people usually have the weekend as their cheat day a Saturday or a Sunday.
But can that one day ruin your entire week of keto low carb eating and hard work at the gym?
You eat clean all week but then on your cheat day, you eat the food loaded in carbs and sugary. Your body has such high blood sugar levels to where insulin and glucose levels go through the roof.
You think it’s OK because it’s just one day of eating bad right?
The problem with this.
Sure you eat all of that and just have one cheat day, but for how long is it gonna take the body to regulate blood sugar all the way back down to get that insulin down and start to use your own fat as energy instead of glucose. I take about 3 to 4 days for my body to start using fat as energy and fuel for the body instead of glucose.
I make my cheat day on a Sunday as most people have it.
I have as much Dr. Pepper as I want, a bouzouki, french fries, and a big fat cheeseburger.
I am not going to be burning fat as energy for the next 3 to 4 days.
So Monday to Thursday I’ll be eating clean low-carb but still not be burning the fat as I should be.
So from Thursday to Saturday, I will finally be in fat burning mode.
So from one cheat day a week and eating clean for six days I will only be fat adapted for three out of the seven days.
It seems to me it is not worth it at all and who really likes feeling bloated and sick to your stomach from all of the carbs and sugars.
Sure it tasted good but it is not worth it when you were trying to achieve those goals.
when you realize you have to eat to live than live to eat, you look at food completely differently. You look at a good healthy plate of protein and vegetables and know those nutrients your body is going to use and it’s going to help become more healthy, then you look at a piece a cake than realize, "yeah it’ll taste good for a little bit" but you’ll feel terrible after and it is going to negatively affect your goals.
Is one day of eating bad really worth only burning fat for three days out of seven?
Having one cheat day a week can significantly slow down your results for your weight-loss goals.
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This one thing, this one simple thing can be what holds you to your diet. It can help you accomplish any weight loss goal. It's so powerful it can get you to accomplish all of your dreams.
It's you're "why"
Before you start anything before you think about setting goals, you have a "why" you want to accomplish those goals
You're "why" is what will hold you to whatever goal you have set. It's going to push you every day to do the thing you need to do to accomplish your goals.
I'm not talking about " I want to get healthy"
I'm talking about "why do you want to get healthy?"
These are great "whys"
They all have a purpose behind them.
I Truly believe when you have a great "why" you will be able to think of that your "why" whenever you are about to eat those cookies in the cabinet or, at the office party they have the cake out. You will not want to eat it when you think about your "why".
This even works best when you have to do the thing to accomplish your why.
Find your "why" really sit down and think about it. You're why is what will get you what you want with any goals in life.
If you want please share you're why in the comments below, comment on the post comment on the video. you just writing it down can make you realize that you have to start with your "why".
Everyone needs to start with a "why"
Please share you don't know who in your friends can use this to hit their goals you never know who it may change.
Grocery shopping for keto and low carb food to hit calories (most important to hit goals is to hit calories) you have to spend a lot of money on high priced meats and veggies.
People say they can't eat low carb, keto due to the price of food.
Look I get it, I was thinking the same thing!
No, I don't mean cut coupons and look at all the adds.
Make a list of keto, low carb meals that you are going to get.
When you go in having a plan, it is much easier to stick to the items on your list and stay within your budget.
When you have your keto, low carb list. I found a site that you can enter in your "Ground Beef" and enter your Zip Code and it will show you the sales that are going around your local grocery stores.
Find the best deals and write the store down, along with the sale item. Do this for the rest of your items. You will be shocked by how much you will save!
Now that you have your game plan, you have the stores with the sales, GO shopping! I normally go to 2 or 3 Grocery stores, but there are times that the best deals are all at one! I have my list, so I know what I am at each store for, this allows me to be in and out of the store quickly. Having the Keto Low carb grocery list I grab and go, not being lost in the store. It takes me more time packing the frig with all the meats in the containers that I love.
For my veggies, I always just get the Great value freezer veggies.
You will find that my meals are super simple! Because let's be real...We should all "Eat to live, not live to eat!"
Make a list of Keto Low carb groceries for the week, have a game plan.
Find grocery stores with the best prices.
Go and shop, keep to your list and you will be in and out of the stores.
I tend to go to 3 different stores but that is it, they are all super close to each other so it's not a bad day trip will get done in just an hour! Now go out and get your weeks worth of Groceries!
One Meal of the day you never have to grocery shop for is TRUE MEAL a keto low carb meal replacement that can be a fully satisfying meal in less than 30sec you can order now! LEARN MORE HERE
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