Rhude Fit, Yakima, WA (2026)

12/05/2022

Another great testimonial, message me if you need help with getting healthy, strong & fit (863) 349-0431 or schedule a call with me here - https://calendly.com/elocoaching

12/05/2022

Another great testimonial, message me if you need help with getting healthy, strong & fit (863) 349-0431 or schedule a call with me here - https://calendly.com/elocoaching

12/05/2022

1. Intermittent Fasting: Fast Until 11am Each Day (First Meal: Make sure the meal is healthy & Has Fiber (Oatmeal, fruit, vegetables / salad - eat a huge salad)

2. Stop eating at 8pm every night to allow digesting to occur

3. Between 11am and 6pm Eat 2 meals (You can eat whatever you want at these meals, just make sure that they have fiber at each meal)

4. Drink as much black coffee, sparkling water & regular water as you want when you wake up till when you have your first meal. Avoid bottled water.

5. If you get hungry before your first meal at 11am, have your favorite apple (this will subside the hunger) and have a low insulin spike

When you Intermittent Fast, your insulin levels stay low and your body start to revert to body fat as fuel. Also your growth hormone starts to spike at all time highs around 10am / 11am, so not eating until 11am is very important for us males.

I would try to avoid snacking, just focus on eating 2 massive meals that have a lot of vegetables in each of them and have the first meal be the healthiest at 11am.

12/05/2022

I love to eat! How can I lose weight, get healthier if I absolutely love to eat?

I love to eat too and so does all the other 37 men that are in the ELO program.

They love to fuel their bodies with fuel to power their days, their workouts, their crazy busy lives!

So why can’t you?

Just make sure you’re fueling your body with the correct foods that your body loves, not what your body hates** (we do lab testing in ELO to identify this).
Immediately takes your from a… what should I eat? To an extreme confidence mindset of knowing EXACTLY what you should eat

Once you know what foods you love to eat and your body loves… the guessing game stops and the gainz begin :)

Let’s get you into outstanding shape so you can start living life to the max in all areas… not just in business but in health, wealth and relationships.

Let’s go!

08/08/2021

“I used to”

-

You used to what?

That’s usually how I respond..

Because “used to” doesn’t mean anything.

You used to do this, used to do that.

That doesn’t matter anymore because you aren’t doing it.

Why aren’t you doing it anymore?

Well.... no accountability, sustainability and results.

So why should you have even tried that way.. why not just find a system that actually works and follow that?

I’ve got a new system that will literally take you from 10-50lbs overweight and shred you down to your bodyweight that you were once at & felt amazing at.

It’ll only take 12-16 weeks too.

If you’re tired of trying new things, going to the gym mindlessly, taking supplements, working with a PT who doesn’t get you results.

Message me, I want to send you a free training on the system that is changing the game 👊🏼

08/07/2021

60 day difference 🚀

Picture on the left was when I wasn’t tracking macros and only eating 2 times a day but massive meals

Picture on the right, I’m 10lbs heavier, pure muscle & I tracked my calories / macros. All my lifts have gone up 10+lbs since tracking.

Get your macros dialed in. There is an incredible massive difference once you do.

Feel better & Look better

New You, New Body, New Life

07/28/2021

The other day I saw this chart...

This chart was a killer example of weight loss vs fat loss

There was 2 lines on the chart, both headed in the downward direction.

One of the lines was going up and down and up and down all the way down... kinda like a heart monitor on a downward direction.

The other was just a straight line at a downward angle.

Can you guess which line was the weight loss line & which was the fat loss line?

The straight one... was fat loss

The jagged one.. weight loss.

Don’t beat yourself up when you step on the scale and don’t see that number go down right away.

Forsurely don’t quit when that number on the scale goes up a few pounds.

It’s all apart of the process.

Just know that everyday when you’re putting in work, that downward straight line (fat loss line) is what actually matters.

You’ll hit your weight loss goal.

Just don’t quit too early 🔱💯

New Body New Mind New You

07/27/2021

Wanna know a secret?

Actually... it’s not really a secret because you know the answer deep down inside...

But it is really important that I bring this awareness to you.

Those cheat days that you’re having 1-2 times a week.

The days when you and the family order pizza or grab Chinese.

Yea... those nights.

Those are the nights that are truly holding you back.

Those 2 refeed days (technically) are what are not allowing you to stay in a deficit for an entire week which results in.... drum roll please!

Weight gain or a plateau 😐

To lose weight and lose it consistently you need to be in a deficit all week along. The cheat meals... you can have them, but you need to be very careful and make sure you are measuring and precise.

If you don’t take a cheat meal.. that’s even better. That means you’ve got that burning desire to get shredded.

The guys that are shredded af... they don’t take the cheat meals.

They work around the clock 24/7

So next time the family wants to order pizza or the wife texts you & asks if you want Chinese... think twice.

Becuase following with your meal plan is what is going to get you to your goal sooner than later

Not following it... that’s only going to prolong the process and eventually have you burning out & blaming the meal plan.. or workouts... or perhaps your PT at the gym 🤐

Remember... New Body New Mind New You

It starts with the body, then the mind, then you become the savage 🔥💯

07/05/2021

It’s amazing what guys will do to reduce their gut size...

Sweat suits in the sauna

Eat only fruit

Go vegan

Workout 7 days a week

Only chicken & broccoli

It’s crazy what guys will do to reduce their gut size...

Seriously though.. all the above will not get rid of it.

If you want to reduce your stomach size, DM me “gut health” and i will give you a 3 step process to follow to reduce your gut drastically in the next 30 days

PS: this is Andy, he is still working with me for the next 8 months to get him completely shredded. But check out his before working with me and 90 days into it.

No more gut...

Like I said, if you want to reduce your belly and get to an extremely low body fat percentage.. you gotta fix your gut

Dm me “gut health”

07/04/2021

Dialing in your macros

It’s not easy doing this and it takes a lot of practice to get it just right. I’ve been doing it for years so i can get it dialed in pretty damn quick.

Here’s what you need to do:

First, go google TDEE CALCULATOR.

Type in all your information into the calculator and have it tell you exactly how much calories you need to eat in order to maintain your current size.

Now... take 500 calories off of that and you have your “caloric deficit”.

Now let’s say you need to eat 1500 calories a day in order to drop body-fat.

So always start out with your protein.

You want around .8 of your weight to be protein. So if you weigh 200lbs, you want to have about 160 grams of protein per day. Now with that, you need to find how many calories that is.

There are 4 calories in every gram of protein, so... (4 x 160) = 640 calories.

Great.. now you have your protein.

Next is FATs.

So you want between .25 and .3 of your total calories (1500 calories) to be fat.

So take .28 and multiply by 1500 to get your answer.

420 calories of fat.

Now fat has 9 calories per gram, so take 420 and divide by the 9 calories..

This gets you about 46 grams of fat per day.

Perfect! Now the carbs.

You need carbs.. why? It helps with healthy natural testosterone production.

So take your fat calories and add them to your protein calories.. bringing you to 1,060 calories. Take the 1500 total calories and subtract the 1,060 from that brining you to 440 calories left for carbs.

There are 4 calories per gram of carbs so take 440 / 4 = 110 grams of carbs.

BOOM...

160 grams of protein
46 grams of fat
110 grams of carbs

Now create your meal plans around that and you’ll be cutting body-fat while maintaining muscle mass.

If you found this helpful, comment below! If you need help with this stuff, reach out!

Rhude Fit

12/05/2022

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