JJ Virgin

We look at the average over a week and then once a week do measurements as well, do that waist and hip to look at it as well. But what we're looking for is am I losing body fat and specifically body fat around my waist? Am I able to hold on to or build muscle? Those are the things we've got to look at and make the decisions based on.

Right. And I think with this tracking, I'm really talking about food tracking, although I really think we should be tracking food, sleep, stress, movement, and body composition. That's a lot. Now, here's the thing. Don't have to track those all forever. However, as you're learning about your body, these things are fantastic. So step one.

Right. And I think with this tracking, I'm really talking about food tracking, although I really think we should be tracking food, sleep, stress, movement, and body composition. That's a lot. Now, here's the thing. Don't have to track those all forever. However, as you're learning about your body, these things are fantastic. So step one.

Right. And I think with this tracking, I'm really talking about food tracking, although I really think we should be tracking food, sleep, stress, movement, and body composition. That's a lot. Now, here's the thing. Don't have to track those all forever. However, as you're learning about your body, these things are fantastic. So step one.

Now, when we talk about tracking food, this doesn't mean you have to track your food forever. But I think as you're starting, you need to track your food for at least a month. And what I like to do is you've got to get a food scale. They're $10. So this isn't something that's hard to do. It's even more important than the measuring. You've got to weigh. So for one month, you start out.

Now, when we talk about tracking food, this doesn't mean you have to track your food forever. But I think as you're starting, you need to track your food for at least a month. And what I like to do is you've got to get a food scale. They're $10. So this isn't something that's hard to do. It's even more important than the measuring. You've got to weigh. So for one month, you start out.

Now, when we talk about tracking food, this doesn't mean you have to track your food forever. But I think as you're starting, you need to track your food for at least a month. And what I like to do is you've got to get a food scale. They're $10. So this isn't something that's hard to do. It's even more important than the measuring. You've got to weigh. So for one month, you start out.

And the first thing I have people do is just... get their protein optimized, eat protein first, and track and focus on that. We haven't changed anything else. All we're focusing on is tracking what you're eating and making sure you're getting the right amount of protein.

And the first thing I have people do is just... get their protein optimized, eat protein first, and track and focus on that. We haven't changed anything else. All we're focusing on is tracking what you're eating and making sure you're getting the right amount of protein.

And the first thing I have people do is just... get their protein optimized, eat protein first, and track and focus on that. We haven't changed anything else. All we're focusing on is tracking what you're eating and making sure you're getting the right amount of protein.

Then I like to upgrade the plate and start to make sure you're getting in five or more servings of non-starchy vegetables, a little bit of healthy fruit, and then we'll start to look at fat. And if someone's looking, they go, okay, I want to actually drop some body fat and either recomp, lose body fat, add muscle, or also lose some overall weight.

Then I like to upgrade the plate and start to make sure you're getting in five or more servings of non-starchy vegetables, a little bit of healthy fruit, and then we'll start to look at fat. And if someone's looking, they go, okay, I want to actually drop some body fat and either recomp, lose body fat, add muscle, or also lose some overall weight.

Then I like to upgrade the plate and start to make sure you're getting in five or more servings of non-starchy vegetables, a little bit of healthy fruit, and then we'll start to look at fat. And if someone's looking, they go, okay, I want to actually drop some body fat and either recomp, lose body fat, add muscle, or also lose some overall weight.

Then we'll start to look at what we need to do to shift calories. But at least at that point, we've been tracking and we know how much you're averagely eating a day. Like I know what my average calories are to maintain my weight. Right? Because I've been doing it for so long. I know just where I need to hit what feels good.

Then we'll start to look at what we need to do to shift calories. But at least at that point, we've been tracking and we know how much you're averagely eating a day. Like I know what my average calories are to maintain my weight. Right? Because I've been doing it for so long. I know just where I need to hit what feels good.

Then we'll start to look at what we need to do to shift calories. But at least at that point, we've been tracking and we know how much you're averagely eating a day. Like I know what my average calories are to maintain my weight. Right? Because I've been doing it for so long. I know just where I need to hit what feels good.

And some days I eat a little more, some days I eat a little less, it's fine. So that's the first place. And honestly, I hear so often people telling me I'm stuck, nothing's happening. And then they'll do that and go, Oh, oops. I thought I was eating a lot more protein than I was. I didn't realize how many carbs I was eating.

And some days I eat a little more, some days I eat a little less, it's fine. So that's the first place. And honestly, I hear so often people telling me I'm stuck, nothing's happening. And then they'll do that and go, Oh, oops. I thought I was eating a lot more protein than I was. I didn't realize how many carbs I was eating.

And some days I eat a little more, some days I eat a little less, it's fine. So that's the first place. And honestly, I hear so often people telling me I'm stuck, nothing's happening. And then they'll do that and go, Oh, oops. I thought I was eating a lot more protein than I was. I didn't realize how many carbs I was eating.

I mean, I think last time I told you the story of my husband who was 25% body fat and he was eating like half a bag of Siete chips every night and a bunch of hummus. And I was like, why are we eating before we're eating? Like this was pre-dinner, didn't make any sense. But that was great feedback for him. And then, of course, the next thing is to make sure you're tracking that body composition.