Let’s face it.

90% of athletes in this world are underdogs.

There’s only a select few that are born to become phenomenal players.

Everyone else must work overtime if they want to compete against these 10%’ers.

Not only do we need to put the extra time in in the weight room. We must also be diligent in how we fuel our bodies for the ultimate goal of performance.


Not average joes.

When it comes to sports nutrition there is only ONE goal in mind.

To fuel our bodies with enough energy to sustain our activity during lifting, practices, or games. Aesthetics are usually not a concern when an athlete has the goal in mind to become an even better athlete.

All they care about is performance.

But what about the athletes that find it difficult to gain mass or get lean?

As I mentioned earlier 90% of athletes are underdogs, meaning they don’t have the genetic makeup to easily pack on mass or naturally be lean year around.

How can these athletes develop the body they want, while improving their performance and skill level?

It’s simple.

There are 2 methods I always teach my athletes when they come to me looking to burn some body fat or even gain some size.

  1. Improve the Quality of Your Food

Yup. Pretty basic huh?

But you’d be surprised, most people eat like sh!t. Don’t believe me?

Next time you go out, become aware of what people are putting into their mouths. Don’t judge, just observe. Society has made it unbelievably easy to eat. We package everything and put it within arms reach to grab and consume.

Sometimes we’re so on autopilot we don’t even realize that we might be putting something into our bodies that isn’t going to help us in reaching our goals.

So what’s the first step in consuming better quality foods?

Become aware.

All that’s required of you is to realize when you’re about to eat something that will most likely not help you along your journey to becoming a great athlete.

How will you know?

Trust me, you’ll know. If this thought even crosses your mind with what you’re about to eat, then maybe you should think twice before putting it in your mouth. Ask yourself, “is this food going to fuel my body for today’s training/practice/game?”

So what are higher quality foods?

I would like to think this is pretty self-explanatory but I’ve come to realize it’s not.

Some people don’t know the hierarchy of food. From what’s most beneficial to your body to what you should stop consuming today.

So pretty much, the number one rule of thumb is to eat whole foods.

No, not the grocery store, but rather food that’s actually whole and complete, not packaged.

So foods like;


Chicken, beef, lamb, turkey, fish, etc.

Meat that you buy whole is going to be broken down a lot better by your body and used to repair your tissue much more efficiently than getting your source of protein from processed meats.


White rice, sweet potatoes, red potatoes, sprouted grain bread, oatmeal, quinoa, etc.

These sources of carbohydrates are best for replenishing your glycogen stores. Being someone who is highly active (an athlete) you want to make sure your glycogen stores are never on empty.

This ensures you have enough resources for your body to produce ATP quickly, which is the raw energy that your body uses to move your muscular system.


Butter, avocados, fish oil, coconut oil, animal fats, etc.

Fats are actually one of the most important macronutrients known to man. It plays HUGE roles in our bodies, from hormone production to making sure our nervous system is functioning properly.

By consuming your macronutrients (protein, carbs, and fats) through unprocessed/minimally processed foods, our bodies will be able to more easily break them down and use them for what they were intended for.

Repair and fuel of the human body.

2. Enter a G-Flux (Energy Flux) Environment

When you think of the traditional way of getting lean the first thing that comes to mind is eating in a caloric deficit.

Basically, burning more calories than what you consume.

This is what the average joe has to do in order to get lean. He has to eat less and workout more.

But as an athlete, you CAN’T do that. Not if you want to keep your performance up.

So what to do?

Eat more AND train more.

This is what G-Flux is.

Consuming higher calories but also increasing your weekly activities.

John Berardi is one of the main guys who is popularizing this mentality to body recomposition.

Here’s a chart where he compares the effects of the traditional way of losing fat, and using the G-Flux model to transform your body composition. 

Screen Shot 2016-08-30 at 2.08.02 PM

If you’re an overweight athlete or someone who just want to completely transform their bodies into looking like a lean and muscular athletic machine, then make sure you give these two methods a shot.

It’ll guarantee your performance isn’t hindered and give you awesome results with your body composition.

Talk soon,


p.s. Nutrition plays a huge role when it comes to reaching your goals, whether it be performance or aesthetic.

If your nutrition isn’t optimal you’re leaving so much on the table, it’s not even funny.

If you would like to see more nutrition info on OTA, give this post a share.

It would mean a lot to me and it would show me how many people are interested in learning more about the nutrition side of athletic performance.


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