You Can't Out Train A Bad Diet | Raw Motion Fitness

1010What do I mean when I say you can't out train a bad diet?

Bob’s Story:


It was early November 2017 and Bob’s alarm went off, 5am, he got up and got going with his normal routine.


He showered, changed, brushed his teeth, made a coffee and grabbed an apple and two chocolate covered rice cakes then left the house. His day ahead was full, early morning heavy training session and then clients and work until 10.30pm.


Bob had just left the house with a gym bag and some munchies, nothing else. His training session was good, very intense, but good. He showered again, recovered with a second cup of coffee and a few more chocolate covered rice cakes.


Bob’s diet was good on the whole. Salads, fresh foods, very few refined foods at meal time. His one treat was chocolate covered rice cakes and as a savoury snack, hummus on rice cakes. Bob’s training schedule was good, he trained 5 days a week, work has him on his feet a lot too. His stress levels were elevated for the latter half of 2017 but heading towards Christmas things were calming down.


January, as with a lot of people, Bob turned to the scales and body tracker to assess his stats. Despite having more ice cream and chocolate treats over the festive season, he was shocked to see that inside a year his fat percentage had gone from 13% up to 21%. His weight had gone up from 84kg to 90kg.


With some digging into Bob’s lifestyle and training habits it was noticeable that there were as few things going on. 1: His training plan was good but too intense given the stress he was already experiencing. 2: He was eating a lot of rice cakes. 3: His visceral fat levels were getting higher.




A deeper look into Bob’s lifestyle showed that he was having about 5-6 rice cakes per day with hummus, each rice cake with hummus being 130 calories. That is excluding the further 80 calories per chocolate rice cake, of which, Bob would routinely have 4 or 6 per day. So, if we look at some basic mathematics:


6 x 120 + 80 x 4 = 1040 calories. Bob was averaging 1000 calories a day on top of all the other food he was eating. Despite his diet being on point, large micronutrient profile, awesome lean meats and fresh produce he was adding over 1000 calories to it each day.


Bob didn’t and still doesn’t calorie count but in this case, he used the calories to understand where he was going wrong.




High stress levels, intense training and higher than normal levels of visceral fat have been known to create a snowball effect. People with high visceral fat levels are susceptible to more stress, the higher the visceral fat levels the more the body craves bad food and the more the body responds to carbohydrates. The more bad carbs you eat with high visceral fat, the less likely your body is to burn it off, in fact you’re probably going to store it as fat.


Let’s not forget that if we are stressed we are more likely to turn to food as an emotional fixer. Eating highly processed sugary foods makes the body feel good, but only for a short time before setting the spiral into play again; the more ups and downs emotionally the more food we eat to feel better.


Bob, ‘rewarding’ himself for hard work out every single day with 20 million rice cakes was not actually helping things.




Bob to snack on an apple instead of rice cakes for a few weeks. He started making fresh smoothies and juices for breakfast to avoid grabbing rice cakes on the go. Bob focused on fresh food in the evenings and stayed well away from the wonderfully sensational taste of hummus on a rice cake. He began taking some time each day before bed to breathe and meditate, some days went well and others did not. He did a few things to tweak his training too which, over the last 7 months have made him fitter too.


Within a few weeks the results started speaking for themselves, and after 7 months this is Bob’s progress.



The point is that you can't out train a bad diet, Bob’s diet was mostly good, snacking made it bad. He was training hard and still seeing no progress. Don’t get me wrong, it isn’t bad to have the occasional ‘cheat’ meal. Bob was having multiple cheat snacks throughout his days, couple that with the stress levels and over training and then you get a naff result.

Nourish your body!

To me it is simple, it’s about sustainably nourishing the body with great food and then once in a while having a dip into some craziness. This is something I talk about in the Kickstart Program and with my 121 clients quite a lot. It is important to reflect on your eating if you would like to understand why or how your body is changing. A simple technique is to spend a week logging your food down, not changing anything, just writing down what you put into your mouth. That includes drinks too, calories in alcohol, coffee and fizzy/squash drinks all add up to the big picture.


One you know where the problem areas are, then you are in a better position to make a choice and get rid of the un-healthy choices. You have to know where you are in order to plan where you want to get to.


I hope that you have found this helpful, if you have then please share it with friends and family too. It is important to help people and sharing is caring. If you have any questions, or would like to be coached in the same way that Bob was then please drop me an email at I will be happy to sit down and have a chat with you over a coffee, but without the rice cakes.


Have a great week ahead, Stay Strong and Keep Moving!