GoodFriday: On the inner critic, muscle retirement plan, & 100+ days of logging
Happy GoodFriday!
Here’s something I heard, thought, and did this week.
Something I Heard: The Muscle Retirement Plan
“Muscle is your retirement plan. The more you invest now, the more freedom and vitality you’ll have later.” — Dr. Gabrielle Lyon
Something I Thought: The Inner Critic
The inner critic is always seeking an audience to speak to. Don’t give it a room in your head to hold court, because the more space you give it, the louder it becomes.
Something I’m Doing: 3 Important Things From Over 100 Days of Logging My Food
For the past 100+ days, I’ve been consistently logging my calories on the MyFitnessPal App. It’s the longest streak I’ve had of logging my food, and man has it been eye opening. It hasn’t just been holding me accountable, but it’s taught me an important lesson about how our choices add up. Here are the three biggest takeaways:
1. It’s insanely easy to over-consume fat.
People have this notion that “good fats” are just inherently good for you. They think, “well it’s good fat so it won’t be a problem.” But this is incredibly misleading. “Good fats” are still calorie dense. These calories from fat add up fast. A handful of nuts, an extra drizzle of olive oil, or a few slices of cheese can easily push you over your target. Being mindful of this and adjusting to stay within my fat goal can make a huge difference.
2. Prioritizing high-quality protein is non-negotiable.
Protein is the macro nutrient king. Consistently eating high quality sources of protein with every meal has helped me recover better, maintain muscle, and feel more satisfied throughout the day.
To ensure that I’m eating a sufficient amount of protein, I aim for a range of 1.6–2.2g per kilogram of bodyweight. This range gives me a margin of error on days when I might fall a little short, while still keeping me above the minimum needed for optimal muscle growth. At the same time, it provides room to go higher on days when my training demands are greater or my appetite allows. The key isn’t hitting one exact number every day, it’s consistently staying within the range so my body has what it needs to recover, repair, and build muscle over the long haul.
3. Most of us don’t get nearly enough fiber.
Logging showed me just how little fiber sneaks into the average diet. When I started tracking, I realized I had to make a deliberate effort to eat more vegetables, fruits, and whole grains to get anywhere near the recommended amount. My digestion, energy, and satiety improved as a result.
Tracking doesn’t just keep you “in check”—it reveals patterns, blind spots, and habits you’d otherwise miss. That awareness is what allows you to actually make progress.
Until next week!
-Cameron Harn
