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2,500 and 2,500… but not the same experience

Same number
completely different outcome

One side is low volume
easy to eat
calorie-dense
poor macros
and it leaves you feeling like garbage after

energy crashes
still hungry
bloated
and right back looking for more

The other side?
high volume
more food
better macros
higher protein
and carbs that actually fuel you

Now your energy is steady
you feel full
your body performs
and you actually recover

So yeah… both are 2,500

But how you feel
and how you look?

Not even close

That’s how people stay stuck
eating 2,500
but getting completely different results

Eat more food.
Just make it real food.

Drop a 🔒 if you locking in your nutrition

3,200 calories and 3,200 calories

Same number. Completely different outcome.

One fuels your body. Gives you energy. Helps you recover. Keeps you moving right.

Better macros too. Around 210g of protein. Only 80g of fat. And those fats are healthy fats.

The other?

Heavy. Processed. Easy to overeat. Leaves you feeling off.

So yeah… you can lose weight eating both.

But how you feel. How you perform. And how you look?
That’s a different story.

Calories matter.

But what those calories are made of matters too.

Eat more food.
Just make it real food.

Drop a 🔒 if you locking in your nutrition this month

People ask me all the time…

“Coach, I eat so little… I don’t even eat that much.”

But what does “little” actually mean?

Because this right here is 200 calories…
and this is also 200 calories.

Same calories.
Completely different volume.

This is where most people get confused.

It’s not always about how much you’re eating…
it’s about what those calories are made of.

Some foods are calorie-dense = small, easy to overeat
Some foods are high-volume = big, filling, and easier to manage

So you can feel like you’re eating “nothing”…

…and still be taking in more calories than you think.

👇🏿👇🏿

Calories matter.

But understanding volume vs calorie density is what actually helps you stay consistent.

Eat more food.
Just make it real.

Drop a “💪🏿” if you need help getting LEAN

I practice what I preach 🙏🏿😤

The Calorie King 🤴🏿 💪🏿 🍲

Oftentimes I talk about how I stay6–7% body fat year round.

My bodyweight and LOOK can fluctuate ALOT, but my fat and muscle tissue doesn’t really.

So I don’t let the scale  psyche me out. I know the scale doesn’t tell the whole picture.

Part of this is being disciplined enough to give my body what it’s craving naturally.

Like this Greek yogurt bowl

Does it taste EXACTLY like ice cream or something?

Nah fam 😆

But it tastes good ENOUGH
fills me up
handles the craving
and keeps me from wanting the other stuff.

That’s how I can do this year round.

So just because you’re “dieting”
doesn’t mean you have to suffer
or eat bland food with no flavor.

This tastes good!! Especially when you’re nutrition is as dialed as mine

Eat more food
just make it real food.

🔒 Who’s locked in? 👀

Current Stats:
Natural
Height: 6’3
Weight: 238 lbs
Body Fat: 7%
Bicep: 18.5 (cold)
Last Stage Weight: 236 lbs

Inspired by what I saw this week @pittpowerfit

10 Weeks out from earning my IFBB Pro Card at the NPC USA Championships

Nationals in Las Vegas, Nevada baby!! July 25th 🏆 🥇 😤💪🏿

We’re locked in 🔒🤞🏿😤

Here’s how I stay in the 6–7% body fat range year round while still eating the foods I enjoy.

In this case, I wanted that restaurant style cheat meal everybody loves…yes I love that restaurant too lol, the burritos and burrito bowls, the rice bowls..

Buttt, you can also make it yourself instead and control the sodium, the fats, the ingredients, and the macros.

Everything on this table is mostly organic, single ingredient, unprocessed, and homemade with controlled macros.

Same concept as a cheat meal…
just better execution.

I don’t panic over temporary weight gain or chase the scale the next morning. On my higher calorie days, I train hard that day and train hard again the next day.

I drink more water than usual to keep everything moving.

High protein.
High fiber.
High volume food.

I stay full, the cravings get handled, and I’m right back to my programming the next day.

That’s the difference.

It’s not about restriction.
It’s about control.

That’s what happens when you eat real food.

Eat more food.
Just make it real food.

Who’s locked in 🤨🔒🗣️

Everybody got choices..!!!

Same cravings
different decision

Craving a chicken sandwich?
have some real chicken

Craving french fries?
have some sweet potato fries

Craving fruit snacks?
grab some fresh fruit

Craving a milkshake?
make your own protein shake with ice

Not gonna lie though fam…
it doesn’t hit EXACTLY the same at first

But when I changed what I eat
and rewired my brain?

it did

Just like watermelon stopped tasting “boring”
and started tasting sweet

And I’ll tell you this…

I wasn’t still craving sugar after
I wasn’t still craving fast food after

Once your body detoxes from sugar
it starts appreciating natural sugars differently

That’s the difference

One route is a quick fix

grease
sugar spike
feels good for a second

then you feel it

tired
sluggish
low energy
wanting more

The other?

whole unprocessed foods
foods your body can actually break down
use
and discard what it doesn’t need

Give it a second fam…
it settles in

It handled the craving
and that was enough

Now you’ve got energy
to hit the gym
move
train
do cardio
lift

This is how I blunt my cheat meal cravings
and stay shredded year round
at 6-7% digit body fat

Everybody got choices

Choose what fuels you

🔒 if you locked in 🔒🗣️

Everything I ate today (600g carb day)‼️

Total Caloric Intake: 3,278 Cal

Protein: 226 G
Carbs: 559 G
Fats: 25 G

Protein Source: Protein powder and Cod 🐟
Carbohydrate Source: Rice, cream of rice, honey, jelly, rice cakes, syrup
Fats: a little here a little there

Lock In 🔒🗣️

Every day is leg day

10 Weeks out from Nationals on July 24th in Las Vegas

It’s go time 🥇🏆

The Calorie King 💪🏿🤴🏿🥞

Same body
Different look

I will post a Physique update Monday 5/18 at Noon.

And miss me with that “it’s an old video”talk 😂

It will be one week from the first video that made some to question whether my body fat is even under 15%

Those last two videos sparked a lot of debate, speculation, and opinions

“double digit body fat”
“Not lean”
“Joke”

Let me make something clear

I said I was in the 6–7% body fat range
and I stand on that.

I weigh less than what I did on stage March 28th

What changed was not my actual body fat
it was my presentation

At 6’3, 225-245 pounds LEAN, I can carry up to 25+ pounds on my frame that has nothing to do with actual meaningful fat mass

I’m talking about:
glycogen and the water it binds
subcutaneous water retention
gut content (food, fluid, digestion)
Easily 20 pounds here on someone that is 6’3 around 240 pounds on stage

Other factors include
inflammation
stress and cortisol
sleep quality

All of these can change FAST

What you saw was:
smooth
watery
no veins

That wasn’t body fat

That was:
high fat + higher fiber intake
slower digestion
more gut content
elevated stress
lack of sleep
water sitting under the skin instead of in the muscle

Now compare that to what happens when I ran a depletion protocol:
lower fats
lower fiber
deplete
then carb refeed (low fat, low fiber)

Now glycogen fills, water shifts INTO the muscle, digestion clears

Its the same tissue weight
completely different presentation

And here’s the part people miss

One week is NOT enough time for meaningful changes in actual fat mass or lean muscle tissue at my level

Physiologically, those don’t swing like that

But your LOOK absolutely does

So don’t confuse visual fluctuation
with actual changes in body composition.

Stage body fat is hard to read

🚨 Monday 5/18 at 12PM

You’ll see it for yourself

Drop a 🔒 if you’re paying attention

This is how I’m able to say I stay 6–7% body fat all year round…
more on that later

2,700 and 2,700 calories … but not the same experience

Same number
completely different outcome

One side is lower volume
easy to eat
calorie dense
leaves you feeling like garbage

energy crashes
still hungry
bloated
right back looking for more

The other side?

high volume
more food
higher protein
better fats
carbs that actually fuel you

energy steady
your full
you perform
you recover

So yeah… both are 2,700

But how you feel
and how you look?

Not even close

That’s how people stay stuck
eating 2,700
getting completely different results

Eat more food
just make it real food

🚨 PS

The other day I posted how I stay around 6–7% body fat year round
and a lot of people had something to say

If you don’t understand how the body can fluctuate day to day…
check back on my next reel in 48 hours

and tell me my body fat changed physiologically. It won’t

Bloating, high fat, and fiber

Dehydration
inflammation
fatigue
cortisol
LIGHTING!

all of that can change how you LOOK
without changing body fat physiologically

If I wanted a stage look right now?

drop water
lower fiber
run a low day of carbs
Refeed carbs but stay low fat
hit the right “aesthetic”lighting

completely different look

same body 48 hours later without being in a deficit. Which means fat loss reduction was not possible in a surplus right?

So tell me? What’s my body fat % in this video? And then tell me what it is Sunday Morning.

If you know… you know

Back to regularly scheduled programming.

Sincerely- your 4X Classic Physique medalist “The Calorie King” 🤴🏿 💪🏿

Drop a 🔒 if you locking in your nutrition