Ryker Coaching

You’re not struggling because you’re older. You’re struggling because you’re trying to use the SAME plan from 10 years ago — a plan that no longer fits your hormones, your schedule, your stress levels, your sleep, or your real life.
Here’s what works NOW:

🍗 Protein at every meal — keeps you full + supports your metabolism
🏋️‍♀️ Lifting 3–4x/week — muscle is the engine of fat loss after 35
🚶‍♀️ Walking daily — low stress, high return
🍽️ Eating enough, not under-eating — your metabolism can’t run on fumes
🥔 Balanced meals, not carb-cutting — your hormones NEED carbs

Your body is smarter than any fad diet. Give it structure, give it fuel, give it consistency… and watch how fast it responds. 🔥

If you’re ready for a change comment READY & let’s talk about it

The summer 4 week challenge is coming 🤯🫣❤️

You’ve cleaned up your eating.
You’re working out consistently.
You cut back on snacks, wine, and takeout.

And yet…

The scale won’t move.
Your jeans still pinch.
That muffin top is still clocking in for work. 😩

This isn’t a willpower issue.
It’s a math + structure issue.

👉 You’re not eating the right amount for fat loss.
Not too much.
Not too little.
The right amount for your body.

Let’s fix that.

STEP 1: Set your calories (fat loss)
Take your current bodyweight (lbs) × 10–12

👊Very sedentary → ×10
👊Moderately active (2–3x/week) → ×11
👊Active (4+ workouts/week) → ×12

Example:
180 lbs × 11 = 1,980 calories/day

STEP 2: Protein (non-negotiable)
Aim for 0.8–1g per pound of goal bodyweight
Goal weight 150 lbs → 120–150g protein/day

Protein:
🥩Keeps you full
🍗Protects muscle
🧆Drives metabolism

👉 If that feels overwhelming, start at 100g and build up.

STEP 3: Fats
Set fats at 30–35% minimum
Yes, sometimes up to 40% — context matters and this is individualized.

STEP 4: Carbs
Whatever calories are left go here.
Carbs aren’t the enemy.
Guessing is.

There’s no “perfect” macro split.
There is a correct one for you.

👉 Follow
👉 Comment METQUIZ and I’ll do the math for you ❤️

Because hoping isn’t a strategy —
and you deserve better instructions.

First — the grocery list (yes, it covers protein, carbs, and healthy fats):

🥩 PROTEIN (non-negotiable)
• Steak or lean ground beef
• Boneless chicken thighs
• Shrimp
• Eggs + egg whites
• Greek yogurt (if tolerated)

🍠 CARBS (for fuel, not fear)
• Potatoes (regular + sweet)
• White rice
• Oats
• Fruit (berries, watermelon, apples)
• Vegetables (broccoli, zucchini, spinach, green beans)

🥑 HEALTHY FATS (intentional, not accidental)
• Avocado
• Olive oil
• Nuts (portioned, not handful therapy)
• Natural nut butter

Now the daily routine:

✅ Lift 3–4x per week with progressive overload
✅ Walk 8–10k steps daily
✅ Hit 0.8–1g of protein per pound of goal bodyweight
✅ Structure 3–4 balanced meals (protein first, carbs and fats intentional)
✅ Sleep 7+ hours whenever humanly possible

No detox.
No starving.
No cutting out entire food groups.

Just protein, muscle, steps, and consistency.

You don’t need extreme.
You need structure.

Be sure to hit that follow button for more strength and fat-loss tips that actually work long term 🫶