Ryker Coaching (2026)

07/01/2026

Are you in a fat loss phase of life and are flat out starving to ☠️

Add in these low calorie foods and save your sanity.

The last time I did a bodybuilding show I ate a large container of spinach almost everyday during those last few weeks. It was brutal. I was sooooo hungry but it helped me get through 💪

1. 🥒Cucumbers- 16 calories per cup (104g)
2. 🥒Zucchini- 20 calories per cup (124g)
3. 🌱Spinach- 7 calories per cup (30g)
4. 🍅Cherry Tomatoes- 27 calories per cup (149g)
5. 🫑Bell Peppers- 24 calories per cup (92g)
6. 🥦Cauliflower- 25 calories per cup (107g)
7. 🥦Broccoli- 31 calories per cup (91g)
8. 🫛Asparagus- 27 calories per cup (134g)
9. 🍓Strawberries- 49 calories per cup (152g)
10. 🍉Watermelon- 46 calories per cup (154g)

Have a great fat loss phase and be sure that you have an exit plan. You shouldn’t be in a fat loss phase year round your body needs breaks too 🫶

And if you’re not following be sure to follow for more daily tips to lose your next 10 pounds 🥰

06/01/2026

If you’re trying to build muscle, tone up, and stay lean… protein quality matters just as much as quantity.

Some popular “protein options” are either too low in actual usable protein, loaded with junk, or they spike your calories without helping you recover or rebuild.

Let’s break it down 👇🏽

🚫 Deli meats – Full of sodium, nitrates, and preservatives. They technically have protein, but they’re also inflammatory and don’t help with muscle repair long-term.
�✅ I batch cook real protein like grilled chicken thighs, shrimp, or salmon instead.

🚫 Flavored high-protein yogurts – Most are packed with sugar and artificial flavors that can mess with blood sugar and gut health.
�✅ I use plain Greek yogurt and add my own protein (like collagen peptides or a scoop of whey) + berries or cinnamon.

🚫 Canned soups with “meat” – Tiny bits of low-quality meat that barely count toward your muscle goals.
�✅ I make homemade soups with shredded chicken, bone broth, and lentils or quinoa for fiber.

🚫 Protein bars – Most are ultra-processed, low in quality protein, and high in sugar alcohols or fillers that bloat you.
�✅ If I need something quick, I’ll go for a protein shake or real food (boiled eggs, turkey sticks, or leftovers).

🚫 Fast food chicken sandwiches – It might seem high-protein, but most of it is fried breading and processed oil.
�✅ If I’m on the go, I’ll grab a burger, double the meat skip the bun.

🚫 Cheese as a protein – It has protein, but not enough for the calories. It’s mostly fat and doesn’t stimulate muscle growth like lean meat or eggs.
�✅ I know so many of you love cheese. I will only eat the occasional goats milk gouda but not for the protein. Just because I like it.

🚫 Fake vegan meats – Highly processed and usually low in leucine (which is critical for muscle growth).
�✅ These used to be my go to until I started reading the label. If I were to be plant-based again, I stick with whole foods like a high protein tofu, lentils, or tempeh. (Tempeh is gross though btw)

Want more help with what to eat that has protein?
1st follow so I don’t get blocked
2nd comment VEGAS and I’ll send you 7 complete days of meal planning done for you.

06/01/2026

Do you believe that losing inches in 6 weeks impossible? 🧐

Read to the end and save this so you’ll have the blueprint of how to start Monday fresh and ready to go! 🏃‍♂️

🏋️‍♂️Strength train consistently at least 3x per week following a structured program so you can increase your weights week over week. Get tone and look amazing in your dress. If you need help w a starting plan dm me. I got you 😉

🚶🏽‍♂️Increasing your daily steps approximately 2000 more than your baseline so if you’re at 5000 go to 7000.

🧆Increase your protein. Start with a goal of 100 grams per day then slowly continuing to increase to 1gram per pound of your current body weight or goal weight.

🥬 Be sure to eat fiber-rich foods, such as vegetables, fruits, whole grains, legumes, and seeds. They are essential for weight loss & they help you feel fuller for longer, so you can be in a calorie deficit. Fiber also aids digestion and stabilizes blood sugar levels, which can reduce cravings and prevent overeating.

🤩 You made it to the end! While the strategy is simple, the journey is hard and you’ll often want to quit. The key is to keep doing something rather than NOTHING. Just don’t quit. You CAN do it.

Don’t forget to follow for more 😘

06/01/2026

If you’re going to quit anything this year…
Quit the version of you that backs down the second life gets inconvenient.

Half-workout days still count.
The days you can barely get out of bed but do it anyway still count.
The days you fall short on protein still count.

You don’t need perfect conditions — you need to show up, especially when it’s inconvenient.

Start the week with standards, not excuses.
Happy Monday.

05/01/2026

I’m keeping my life simple in 2026 — train hard, eat real food, stay focused, protect my peace, and love the people God placed in my life.

No drama. No chasing trends. No wasting energy on things that don’t build strength — physically or spiritually.

Because at this point in my life, discipline isn’t punishment… it’s freedom.
Training keeps me grounded. Lifting keeps me sharp. Faith keeps me steady.
And everything else? Background noise.

If you want a year that actually moves you forward, start with the basics and do them better than anyone expects.

This is how I live.
This is how I coach.
This is how I stay strong — inside and out.

If you’re ready to make 2026 your strongest year yet, follow along.

04/01/2026

💾 save this post & share it with a friend.

Beef rice & egg bowl
283cals, 28p, 11f, 18c, 0fiber (per meal)
Ingredients
ground beef (93% lean) 4 oz (114g)
eggs 1/2 large (25g)
long-grain white rice 2 tbsp (23g)

Recipe
1. Cook rice according to package instructions.
2. Heat a non-stick skillet over medium heat. Cook ground beef and break apart. Season with some salt and pepper. Set aside
3. Crack the egg into the skillet and cook until the whites are firm.
4. Combine ingredients & Season with more salt/pepper and serve.

Pulled pork & slaw bowl
450cals, 41p, 28f, 5c, 3fiber (per meal)
Ingredients
vegetable broth 1/8 cup(s) (22ml)
ground cumin 3 dash (1g)
paprika 3 dash (1g)
garlic powder 3 dash (1g)
onion powder 3 dash (1g)
salt 3 dash (2g)
black pepper 3 dash, ground (1g)
coleslaw mix 1/6 package (14 oz) (79g)
pork shoulder 1/2 lbs (227g)

Recipe
1. Rub the seasonings on all sides of the meat.
2. Place pork in a slow cooker and pour the broth around it. Cook in the slow cooker for 4 hours on high or 8 hours on low.
3. Serve pork with a side of coleslaw.

Chicken and vegetable stir fry
358cals, 43p, 9f, 22c, 6fiber (per meal)
Ingredients
stir-fry sauce 2 tbsp (34g)
frozen mixed veggies 1/2 10oz package (142g)
oil, divided 1/4 tbsp (4ml)
black pepper 2 dash, ground (1g)
salt 1 dash (1g)
boneless skinless chicken breast, raw, cubed 6 oz (168g)
Recipe
1. Heat half of the oil in a skillet over medium-high heat. Add in cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
2. Put remaining oil into the skillet and add the frozen vegetables cook. Put chicken back in pan
3. Pour in stir-fry sauce and mix until it is well distributed. Reduce heat to low and simmer until chicken is fully cooked.

Peanut Butter Protein Balls
2 TBSP PB 1/4 scoop protein. 1/2 TBSP maple syrup 3TBSP Quick Oats mix all ingredients and form into balls 🤗🤗

Want more full days of eating
1st follow
2nd comment VEGAS to get a completely new 7 day sample

04/01/2026

POV: You’re a woman over 35 who thinks 2 eggs count as a high-protein breakfast… and then you’re confused why you’re starving by 10am, craving carbs, and feeling like fat loss is an uphill battle.�Let’s fix that.
Here’s the truth:�Two eggs give you about 12–14 grams of protein.�And for women 35+, especially those lifting, stressed, busy, or trying to change their body composition?�That’s simply not enough to anchor your morning or keep cravings under control.
When breakfast is too low in protein, here’s what happens:

🔥 Hunger hits early�🔥 Cravings get louder�🔥 Blood sugar swings�🔥 Mid-morning energy crashes�🔥 Overeating later becomes almost automatic

A high-protein breakfast flips the script completely.�It stabilizes your hunger, your energy, your cravings, AND your metabolism.

Here’s how to upgrade your breakfast without making it complicated:

🍳 Add more eggs — 3–4 whole eggs or 2 eggs + egg whites
�🍗 Pair with lean protein — turkey bacon, chicken sausage, leftover chicken, even shrimp
�🥛 Add a protein booster — Greek yogurt, cottage cheese, or a scoop of protein powder
�🌱 Plant-based options — tofu scramble, tempeh, quality plant protein powder

Aim for 25–35g of protein at breakfast to set your whole day up to win.

👇 Want me to show you exactly what a balanced day of eating looks like?�Comment VEGAS and I’ll send you a brand-new 7-day sample meal plan — breakfast, lunch, and dinner covered 💛🔥

03/01/2026

Tired of bouncing from keto → paleo → fasting… only to end up restarting every Monday?

It’s not that you’re “doing it wrong.”
�You just never had a structure that works for your real life.

Here’s what finally shifted everything for me (and for the women in my Six Weeks Strong challenge):

🍻 Cutting the booze — less inflammation, clearer thinking, fewer hidden calories�🍔 The 5-ingredient rule — real food, less junk, zero overwhelm�🚶‍♀️ More movement outside the gym — lifting is great, but your steps matter more than you think

And here’s the exact blueprint my clients use to lose 2–5 inches in their first 6 weeks:

1️⃣ Eat 30–50g protein per meal (5–7oz for meat eaters)�2️⃣ Ditch the liquid calories — Starbucks counts�3️⃣ Strength train 3x/week — build the muscle that drives your metabolism�4️⃣ Add +1,500 steps/day — simple, sustainable�5️⃣ Prioritize sleep — recovery = progress�6️⃣ Get sunlight daily — better mood, better cravings, better energy

These are the habits that stick.�The habits that reshape your body.�The habits that make 2026 feel completely different.

And if you want the structure, support, weekly meal guides, strength plan, grocery lists, accountability, and coaching to actually follow through?

My 6 Week Challenge — Six Weeks Strong — is now open.
Comment STRONG and I’ll send you everything you need to get started. 💪

01/01/2026

🍎 REMEMBER! -no fruit on its own will cause fat loss. 🚫 But… fruit absolutely helped me stay full, crush cravings, and these helped me to stay in a calorie deficit (which IS how fat loss happens).

These are my GO-TOs

🍓 Strawberries – low calorie, high fiber, and sooo satisfying for a sweet tooth
�🫐 Blueberries – antioxidant powerhouse and perfect for mixing into yogurt or oats
�🍊 Oranges – hydrating, full of vitamin C, and great for volume eating
�🥭 Mango – a little tropical sweetness that feels like dessert without blowing your calories
�🍏 Apples – the crunch + fiber combo keeps you full for hours
�🍉 Watermelon – super hydrating and low calorie (big portions, few calories 🙌)
�🥝 Kiwi – small but mighty with fiber + vitamin C
�🍈 Cantaloupe – refreshing, sweet, and one of the lowest calorie fruits per serving

👉 Remember: it’s not about magic foods. It’s about choosing foods that help you stay in control of your calories while helping with those sweet cravings. Fruit does exactly that for me and maybe it can help you too💪

Want more fat loss meal ideas?
1st follow
2nd comment PRO10 to get access to 50 macro friendly fat loss meals

01/01/2026

Pilates uses resistance…
but it’s NOT the kind that builds muscle or that will help you truly change your body composition.

And if you’re trying to lose fat (especially in your 30s, 40s, or beyond), muscle matters a lot.

Here’s why strength training wins:

✔️ It helps you build and preserve lean muscle, the organ or longevity.

✔️ Muscle = higher metabolism means you burn more calories at rest

✔️ It improves insulin sensitivity and hormone function

✔️ It gives your body shape, tone, and definition—not just “skinny”

Pilates is great as a supplement.
But if you’re frustrated with stubborn fat, weight that won’t budge, or have low bone density
Lifting weights 3–4x/week can definitely be the piece you’re missing.

If you found this helpful
Don’t forget to follow for more tips to look like a badass naked 💪💪

Ryker Coaching

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