http://antidadbod.blogspot.com/

Coach Beef Training, Montreal, QC (2025)

03/09/2024

The weekend is the dagger in most nutrition plans.
We work hard, we’re tired and we want to order take out and we want to go out for food.

I get it but how many calories are in those restaurant meals?

Well it’s impossible to tell but let’s have a look at an approximation.

Bread and butter: 300 calories
2-3 drinks: 350 calories
Appetizer: 500 calories
Main meal: 1000 calories minimum
Desert: 500 calories

Average dinner out 2000-2500 calories x 2 nights

What this does now is it takes all our good efforts from the week and brings the average up by upwards of 750 calories a day. Never mind the fact it’s extremely expensive to eat out.

Tonight I was hungry…really hungry here is a huge meal at home

Air fry potatoes: 300 calories
Eggs: 210 calories
Ranch Greek Yogurt Dip: 150 calories
Italian Sauasge 1/2: 100 calories
Pickled veggies: like no calories

Huge meal: 700 odd calories w 50 protein
Meal Cost: Maybe 10$

I worked 65 plus hours this week and am working 7 days I’m tired too…but I want to live a long and healthy life.

❤️

01/04/2024

Meet my newest client… ME

I am putting myself on a nutrition and workout plan for the first time in 20’years. I always eat and lift quite well but this year I’m taking it up in a notch.

I will be tracking my progress on INBODY and staying very focused. The goal is to keep my muscle mass and lean out without losing strength or energy.

High Protein, carbs and fats for energy.

Who’s with me?

**k

12/31/2023

Some of what I have learned this year.

Special shout out to those who have helped me grow this year. There’s many more but just a few

for helping me I could never do it without your help.

To my PT & coaching clients there are too many to name but thanks for believing in my system. It’s not your typical program but it works for life when you apply it.

My wife it’s been a really really challenging
year but we always get through it.

to all my loyal clients thank you and a special shout out to **tz10 for being my biggest cheerleader!

And to a few who showed up and offered support when I didn’t expect it (there’s more of you im sorry if I forgot you)

“Where you want to go? How much you want to risk? I’m not looking for somebody with some superhuman gifts.”

12/23/2023

Rocky

I told you we would go grey together and you didn’t let me down. My heart hurts but my soul is at peace.

Rocky 2007-2023

When I first got you I had no idea what I was doing. Weeks of sleeping with my fingers in your cage so you could lick them and feel safe. Little did I know was that you would become my protector.

You came with me to work every single day for ten years. You brought chaos and peace at the same time. You were exactly how I try to be. Tough as nails on the outside and soft as s**t emotionally. I know you loved me even tho the second Alex moved in I was second fiddle. You two had a love like I have never seen before. She held you until your last sigh because that’s what you would have wanted.

Things changed for us when I went into a really hard time and deep depression. Wherever I went you were there. When I couldn’t get out of bed for hours on end you lay there pinned up next to me. You helped me find myself after 38 years and I am forever grateful for it.

The past few years have been so hard to watch. You were not the pup you used to be anymore but you so desperately wanted to even up to today when you tried again to jump off the couch like you used to.

As sad as it was to watch you pass today it was the first time I saw you sleep like you used to when you were well..you still. At rest, snoring and with a little piece of that tongue hanging out.

I will miss you licking my ears, dragging my on the longest 1 block walks ever, gnawing on steak bones and just loving me and understanding me when it felt like I couldn’t go on anymore. You were a gift from somewhere special.

I am truly sorry for losing patience and if I ever hurt your feelings. I never meant to and would give anything to spend another day with you how I remember you.

I love you and I will come find you when my work here is done.

I’m broken but I’m so healed

“I gave you the best of me and you said goodbye.”

12/17/2023

Last chance for
Meals
This week.

MAPAQ CERT

Healthy, high protein and low cals

11/19/2023

Scroll post

We are more than our bodies. I don’t train to be big and show off my muscles. I train because it frees me, it helps me deal with my s**t.

I know I’m different because I’m not afraid anymore and I show up when most can’t. I know I make some people uncomfortable and that’s ok too.

I am more than just my body

08/13/2023

This one took a long time but we got it perfect.

If you’re tired of vegan protein powders that taste terrible rejoice.

https://pwr4all.com/products/plant-based-vanilla-cake-batter-protein-proteine-a-base-de-plantes-gateau-vanille

This is one you will not regret

21 grams of protein, 5 grams of fibre, 40% of your iron (which many vegans/vegetarians lack) & 10/10 taste

07/31/2023

Well the cat is out of the bag.

Opening Sept 1 in Golds Gym VSL

“LE PWR BAR”

Smoothies, Coffee, Protein Shakes, Bars, Salads & Sandwiches/Wraps AND a supplement store.

Thanks to for making this a smooth transaction and to everyone who has supported me and believed in me.

07/28/2023

20 years

20 years of work, of early mornings, of late nights, of choosing myself even tho I just wanted to numb the struggle.

20 fu**in years…and I am just getting started. This is why it frustrates me when I see people repeatedly look for shortcuts and fail over and over again.

This is for the rest of your life because this is your life…you have one.

No summer bod, no sweating for the wedding bulls**t, no lean in 15, fruit til noon, cleanse and detox, none.

It’s learning how to eat and allowing yourself to eat everything. It’s hard work and fu**ing up a lot and picking yourself up and never stopping.

We have one crack at this thing called life and I want to be able to throw my grandkids around and wrestle with them one day. I don’t want to be in a wheel chair and walking with a cane. I’m here and I plan on living at my best as long as I can. I owe this to me and I owe this to my family and those few who are still in my corner.

**ker

07/13/2023

The Start Line

A place where you can see an array of every emotion possible.

Pride for those who have trained for months and are reflecting on their journey.

Fear of a distance unknown or a possible injury.

Sadness for many are running to remember someone they have lost.

Hope to accomplish something that nobody thought they could ever do.

If you ever have the courage to train for a race I explore you to spend a minute at the line looking around. You will see smiles, tears, prayers, people singing and many anxious jitters. For the start line is the most important point of the race. It’s the point that takes the most courage to show up to. It’s a collection of eager souls running for themselves, for those who can’t and for those who can’t…yet.

It’s leaving your comfort zone and going to a scary place but looking around and realizing there’s hundreds or thousands of other people doing the same thing. That in fact, despite your negative self talk, you’re not alone, you’re not the only one.

This is not about the distance, it’s not about winning. It’s about a collection of small steps, it’s pain, it’s power in the ability to tell your caveman brain that “fight or flight” is not an option. You’ve shown up to the Colosseum with no armour on. You’re ready to face and fight the demons and the voices that you know are waiting on your shoulder to pay you that familiar visit when it starts to hurt.

“Quit now and all the pain will go away.” But, you’re not that person anymore and you have an army around you of people who have a battle to win. The medal isn’t a participation trophy, it’s evidence that you went to war with yourself and you went the distance.

I can’t wait to go back to this scary place soon. To remind myself who the f**k I am. To stack proof and to validate yet again the 20 relentless years of work I’ve put into myself and to honour the kid who didn’t think he was worth anything. Finally for those who can’t, whether it’s disease or disability, others would give everything for this opportunity and this is something I don’t take lightly.

07/01/2023

For Those Who Can’t

This quote rang true to me the second I heard it. We’re very quick to compare what we have to what others choose to show us. Meanwhile, while most stew in endless anxiety, sadness and comparison other people would give everything they had to be in your shoes.

You see, life is a privilege, a winning lottery ticket with a one in multiple billions chance of happening. If my time on this planet is short I cannot sit idle and let it pass by.

I must squeeze every last drop out of my potential. I must push my abilities or lack there of to their limits. I must fail and fail spectacularly on my way to success. I must face my most terrifying fears head on when every single ounce of developed courage I have.

As hard as I have worked I have still left plenty of potential on the table and I owe that to myself and my family to be the best partner; father, friend, mentor and provider possible. I must lead the way for those other broken souls who believe that they can’t.

This mission does not require money, flash, showing off, the approval of others or shiny things. This mission requires self love, self respect, power and grit. The ability to walk the demons down as a bigger, more empathetic and controlled dangerous demon. If others can see the possibility there is always hope for more for them.

For those who can’t

❤️

06/25/2023

Swipe to Build

Sunny Side Up Eggs & Potato Hash

Ingredients

100-150g 🥔
2-3 🍳
Fruits, Veggies & Sides of choice (I added some smoked salmon)
Spices of choice (salt & garlic)

Make me

1. Dice potatoes into small pieces and fry on medium in a small pan.

2. Once 🥔 are cooked push them to the outside of the pan and add eggs & cover pan.

3. Remove once cooked and plate with sides of choice.

06/09/2023

Just popping on to reintroduce myself. My name is Ryan Schwartz, I am a certified strength & nutrition coach & naturopath.

I specialize in getting healthy for life (both fat loss and muscle gain). In 2003 I lost over 100 pounds and have kept it off ever since.

If I can be of any assistance to anyone I’m always looking to grow my business and help more people.

06/08/2023

Another Inexpensive High Protein Meal

🍳 🍳
🇬🇷 yogurt ranch dip
💨 paprika 🥔
🥗

Another solid meal under 5$

- Air fry potatoes with olive oil, garlic & smoked paprika

- Mix Greek Yogurt with ranch spice.

- Fry 2 eggs and mixed veggies in 1 TBSP olive oil and season w salt.

Done… 40 grams protein, 10 grams fibre

05/07/2023

HIGH FIBRE EDITION

Ingredients

1 cup 🍓
1/2 medium 🍌
1/2 cup 🫐
1 Tbsp 🥜 butta
1/4 cup All Bran Buds
Water to desired smoothness

Throw in blender and blend

47g Protein
16g Fibre

04/24/2023

THE DAY I QUIT BECAUSE OF SOMEONE ELSE

This was the last one…the last time I would ever be able to achieve this task with my sister

I believed what the doctor said, “it will heal but you will never run again the pain will be too extreme for a human to handle.”

Well that day I QUIT

I got a free pass to not have to run ever again. It wasn’t the pain or the injury it was my weak mind and fear.

At 41 we’re back.

In 6 weeks I will be running the 21km in Ottawa as a means to show other people that no matter what they say, we can achieve it.

Scar tissue in my right adductors and abdomen which tore through

A sports hernia that resulted from the injury

Fear that I can’t do this

I have 6 weeks to train and I’m 40 pounds heavier than I was for race day.

Bring it. This is gonna be emotional, messy, scary and fun. I will bring you all along for the ride.

03/16/2023

Vegan Recipe Alert

20g Protein, 20g Fibre

Chocolate PB & Jacked Breakfast Bowl

1/3 cup oat bran
1 Tbsp h**p hearts
2 Tbsp chia seeds
1 Tbsp cocoa powder
1 Tbsp Natural PB
1 Tbsp maple flakes or other sugar
1/2 cup frozen blueberries

Complicated instructions

Put all this in a bowl…add boiling water mix and eat.

Coach Beef Training

03/09/2024

01/04/2024

12/31/2023

12/23/2023

12/17/2023

11/19/2023

08/13/2023

07/31/2023

07/28/2023

07/13/2023

07/01/2023

06/25/2023

06/09/2023

06/08/2023

05/07/2023

04/24/2023

03/16/2023

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