The Consistency Report – Volume 10

How are we doing this week?

Something I’ve been thinking about lately is the importance of stepping outside your comfort zone. Most people only think of this in terms of big-picture stuff, but it can be small things too—speaking up more, trying a new hobby, or just approaching your daily routine with a little more intention.

This is something I’m actively working on: doing one thing each week that puts me in an uncomfortable situation. It’s not always fun, but that’s kind of the point.

Here’s what I have for you this week.

Fitness

Pre-Workout Nutrition: What You Eat Before Training Matters

The goal with pre-workout nutrition is to prevent hunger, fuel performance, support muscle protein synthesis, stay hydrated, and ultimately feel good going into your session.

Start with hydration and drink extra fluids before your workout. Don’t wait until you’re already training to catch up. Even slight dehydration can hinder performance.

• Timing:

  • 0–3 hours before your session is the general range.

  • 1–2 hours out is ideal. You can eat a normal meal with balanced macros.

  • The closer you get to your workout, the smaller and simpler the meal should be.

• Macronutrients:

  • Carbs: Priority #1 pre-workout. Your primary energy source.

  • Protein: A moderate amount to ensure amino acids are available.

  • Fat & Fiber: Don’t worry too much unless you know they sit poorly with you.

• Meal Examples:

  • 1–3 hours out: One of your normal meals. Just ensure it has a solid amount of carbs and some protein. It should be one of your higher-carb meals of the day.

  • <1 hour out: Go light.

    • Option 1: Protein shake + banana

    • Option 2 (“Top-Off Method”): Carb-only snack like a Clif Bar, rice cakes, or even a Pop-Tart.

• Pre-Workout Supplements:
  Take them about 30 minutes before training—ideally finishing them on your drive to the gym. This gives caffeine enough time to kick in. No need to worry about the effects wearing off; caffeine has a long half-life.

I go into more detail on all this in this week’s solo podcast—see below.

Mindset

You Are What You Consume (and I’m not talking about food)

You’ve heard the quote: “You’re the average of the five people you spend the most time with.” True. But today, it’s just as important to consider the content you consume.

What fills your feed fills your mind.
If you’re always scrolling negativity, outrage, or nonsense…don’t be surprised when your mindset reflects that.
If you’re dialed into useful, inspiring, and thought-provoking content, it shapes your thoughts and actions accordingly.

Audit your inputs. Be intentional about what you’re feeding your brain.

What I’m Into

• Hard Knocks: Buffalo Bills
  The first episode dropped this week. As a Bills fan, this is must-watch TV. And the preseason starts this week.

• 2025 CrossFit Games
  I didn’t watch as much this year, but I’m always blown away by the athletes' performances. Watching the CrossFit Games on ESPN in college literally changed some of my views on fitness, performance, and what’s possible.

This Week’s Podcast Episodes

🎙 EP 518: The Natty or Not Debate
Derek and I dive into the ongoing “natty or not” conversation—why it matters, how it affects the fitness industry, and our take on the fake natty callouts.

🎙 EP 517: What to Eat Before, During & After Workouts
A deep dive into peri-workout nutrition and why it still matters if your goal is building muscle and maximizing performance.

Final Thought

The day I bench-pressed 405 lbs for the first time, I ate half a sleeve of Oreos right beforehand. Pre- and intra-workout nutrition is important, but it’s not everything, lol.

Train hard. Stay consistent.

– Kyle

PS – Ready to dial it in?
Let’s work together → Hunt Fitness Coaching