💥 Bounce Back Blueprint

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For today's 3M Insider, I put together a BOUNCE BACK BLUEPRINT. This will be one to save! It's a little tongue and cheek but high potential on kicking right back on if you fall off! 

Bounce Back Blueprint: 5 Tips to Get Back On Track After Falling Off Your Meal Plan” — Each tip comes with a Supercharger to double its power and a Warning to keep the guy from doing something off-course again.

🥩 1. The 24-Hour Rule — Don’t Marinate in the Mistake

Let me tell you about Vince. Guy crushed his first 3 weeks. Meal plan dialed. Workouts tight. Then one late Saturday, his buddy says, “Let’s grab tacos and tequila.” 12 tacos later, Vince is sitting shirtless on the couch with guac in his beard, googling “how long does one binge set you back?”

Here’s the truth: One bad day doesn’t kill you. Sulking for 5 more does. You get 24 hours to feel like a jackass, then it's back in the game. No long emotional spiral. Just a hard reset.

💥 Supercharger: Plan your comeback meal before bed that night. Don’t “start Monday.” Start with a high-protein, low-carb breakfast tomorrow.

⚠️ Warning: Don’t try to starve your way back to redemption. It’s not penance—it’s precision. Punishment isn’t the plan.

🍳 2. Cook Something — Reclaim the Mission

You ever see a guy lose his groove because Uber Eats got too comfy? That’s what happened to Mike. He was all-in until he got promoted and started “just grabbing lunch out” a few days a week. Soon the only thing shredded was his self-respect.

Solution? Get back to the ritual of cooking. Make something primal. Something that smells like progress. Ground beef and eggs, steak and spinach, whatever. When you cook, you reconnect. You’re not just feeding yourself — you’re taking back control.

💥 Supercharger: Film a 15-second video of your meal and send it to your coach or post in the group. Public commitment gets private results.

⚠️ Warning: Don’t fall for the “healthy fast food” trap three days in a row. That’s a slippery slope to dad bod purgatory.

📆 3. Win One Day — Then Repeat

Nate once came to me after a weekend trip with his in-laws. He looked like he’d fought a war — meatless meals, dessert after lunch, passive-aggressive wine pressure from his mother-in-law. “I blew the whole weekend,” he said. I said, “Cool. Let’s win today.”

Don’t plan the perfect week. Just win today.

Keep it simple: 3 clean meals, hit your water goal, walk after dinner, done. Do it once. Then stack it.

💥 Supercharger: Text your coach every night with “W” or “L.” One letter. No excuses. Accountability beats guilt.

⚠️ Warning: Don’t reward one clean day with a cheat meal. That’s like brushing your teeth and then eating Oreos to celebrate.

🧠 4. Rewire the Narrative — You’re Not a Failure, You’re a Fighter

One of my guys, Trey, said, “I always self-destruct after I slip up.”

I said, “You don’t self-destruct. You just narrate your mistakes like a loser.”

Falling off plan isn’t failure — it’s feedback. The best transformations I’ve seen started with a fall. But they rewrote the story: from “I blew it” to “I learned something about my triggers.” Stop saying you’re off track. Say, “I’m course correcting.”

💥 Supercharger: Write a one-sentence journal entry that starts with: “I’m the type of guy who…” and finish it like a champion.

⚠️ Warning: Don’t tell yourself this “always happens.” That mindset is a self-fulfilling prophecy. Tell yourself this is your bounce-back era.

🏋️ 5. Train Today — Even If You Feel Like a Soggy Burrito

There’s a guy named Dan who once said, “I’ll get back to training once I feel better.” I said, “That’s like waiting to be in shape before you start working out.” If you feel bloated, puffy, or weak — even better. The gym is the cure, not the reward. Training reminds your body who’s in charge. 

Even a light lift or 30-minute walk puts you back in motion. The worst workout is still better than the best regret.

💥 Supercharger: Hit a full-body circuit — compound lifts, short rest, get sweaty. Your metabolism needs the fire.

⚠️ Warning: Don’t try to “PR your soul back.” Ego lifting on a bounce-back usually ends in ice packs and excuses

Quick Check-In

📬 Got 10 seconds?
Reply and tell us: What’s one thing that helps you get back on track?

Proud to be in your corner —
— Ryan & the 3M Coaching Team