Coach Rob (@rob_kandels)

If you’ve cooked chicken and rice and you’re already thinking, “Not this again,” change what you put on it. Pick a flavor from the video before your next grocery trip. If you want taco-style, put salsa, Greek yogurt and lime on your list. You don’t need to buy ingredients for all five at once…

Look at your calendar and pick the three days you can actually get to the gym. Give each day a workout: push, pull or legs. Then you know what you’re going in to do. Write down the weight you use and the reps you finish for each set. The next time you do that workout, you’ve got your last session…

If you're about to buy more chicken and you don't even want to eat it, grab something else. Put one of these protein options on your next grocery list: plain nonfat Greek yogurt, shrimp, pork tenderloin or 93/7 ground turkey. You don't need to buy all four. Pick one you'll actually want to eat…

If you finish a set and can't remember what you lifted last time, write it down while you're still there. A note on your phone, a notebook or your training app is fine. Keep the exercise, weight and reps together so you can check them before you do that exercise again. If you film a set to check…

If you're having an apple for a snack, here's something to scoop up with it. For your grocery list: Greek yogurt, banana, strawberries, blueberries, peanut butter, chia seeds and an apple. Mix the bowl ingredients together, keeping some berries and chia aside for the top. Then use the apple slices…

If the cable row's taken, you don't have to stand there waiting for it. A landmine row gives you another option. Same with the one-arm press when you can't get on the shoulder press machine. Before your next after-work workout, put those alternatives in your workout notes, right beside the…

Which three days are you actually going to lift this week? Put them in your calendar, with a day off between sessions. Keep a note on your phone for your weights and reps so you’re not trying to remember what you did last time. Before you buy groceries, pick the foods you’ll use from the meal card…

If you’re standing in the kitchen thinking, “What am I going to eat today?” here’s one example. Breakfast: 6 oz of 93/7 ground beef and a bowl of oatmeal. Lunch: 8 oz of 93/7 ground beef and a packet of jasmine rice. After work: 8 oz of chicken thighs and some applesauce. Before bed: cereal with…

Meals to rotate when you're trying to lose weight. Weigh everything raw or dry, and drain the canned foods. BREAKFASTS (about 350 calories each) 1. 250 g nonfat Greek yogurt + 100 g blueberries + 20 g almonds → 342 calories • 31 g protein 2. 100 g whole egg + 100 g egg whites + 100 g blueberries +…

A banana with peanut butter doesn’t look like a big breakfast. The smaller plate here is 118 g of banana and 32 g of creamy peanut butter. About 320 calories and 9 g of protein. Here’s what goes into the bigger breakfast: • 200 g egg whites • 200 g nonfat Greek yogurt • 100 g blueberries • 60 g…

If you're having eggs for breakfast, you can get more protein without adding a lot more calories. 150 g whole egg 19 g protein • 222 calories 100 g whole egg + 150 g egg whites 28 g protein • 231 calories 50 g whole egg + 200 g egg whites + 100 g nonfat Greek yogurt 38 g protein • 245 calories All…

Thank the lord for everything today.

If you pour olive oil straight into the pan, how much are you actually using? 15g is about 133 calories. Use that once a day and it adds up to about 930 calories over the week. Next time you cook, put a small bowl on your food scale, zero it, then pour in the oil before adding it to the pan…

If the drive home leaves you wanting to lie down, decide about the gym before you leave the office. If you know you won't want to head back out, bring your gym clothes and shoes to work. Have them with you so you can go straight there when you finish. I go home first to change, eat, and feed Knox…

That lunch went from 1,010 calories to 840 just by changing the drink. It's the same Chick-fil-A sandwich and medium fries, with water instead of a medium Coke. Before you go out, pull up the restaurant's menu and check the calories for the whole order, including the sides, sauce and drink. If…

Here's the full list so you don't have to pause the video. Chicken breast: 22g protein, 106 calories Nonfat Greek yogurt: 10g protein, 61 calories Egg whites: 11g protein, 55 calories Shrimp: 16g protein, 71 calories Cod: 16g protein, 66 calories 2% cottage cheese: 11g protein, 84 calories Pork…

If you're counting every crunch but guessing what you ate today, that's where I'd start looking. You might know you did 300 before bed. Could you tell me what you ate and drank from breakfast through the end of the night? If you're doing those crunches to lose belly fat, I'd want to look at your…

If you're at the gym wondering what to train, here's a full-body workout you can work from. Dumbbell goblet squat Flat dumbbell bench press One-arm dumbbell row Dumbbell Romanian deadlift Seated machine shoulder press Bodyweight walking lunges Machine chest press Decline-bench sit-ups Write down…

If lunch was the last time you ate, I'd have something before heading from work to the gym. Bring something you can eat before leaving the office. It can be part of the food you were already going to eat later. You're just moving it earlier. If eating after your workout works for you, keep doing…

You don’t have to decide how you feel about the whole workout while you’re still in your work clothes. Get ready to leave first. Is getting to the gym the hardest part for you too?

Why am I in the office ?

Can’t be sad at the gym with god

The scale staying the same doesn't tell you that your usual order fits your weight-loss plan. If you're a man here in the U.S. working all week and trying to lose weight, this is worth sorting out before you sit down to eat. When the menu lists calories, check what's included. Does that number…

Before work, both choices can look manageable. After work is when you find out what needs more structure. If you are a man in the U.S. who has been at a desk all day and wants to lose weight, you may know this feeling. You leave work tired. Getting to the gym feels hard. Sticking to your meals…

You will always come back stronger when God is by your side

The softest stool is not automatically the goal. The Bristol stool chart is trending this week. It runs from hard little pebbles to watery stool, but the sweet spot is the middle: Type 3 has cracks, and Type 4 is smooth and soft like a snake. Most Americans get 10–15 grams of fiber, while the…

The softest stool is not automatically the goal. The Bristol stool chart is trending this week. It runs from hard little pebbles to watery stool, but the sweet spot is the middle: Type 3 has cracks, and Type 4 is smooth and soft like a snake. Most Americans get 10–15 grams of fiber, while the…

A new workout is not always the next step in fat loss. Before you change your plan, use this order: 1. Check your calories. 2. Check that you finished your workouts. 3. Check that you used the effort you planned. 4. If your calories and workout effort are on track, keep the workout. 5. If progress…