The Real Cost of Trying to Out Train a Bad Diet

🍔 Can You Out Train a Bad Diet?

You’ve probably heard it before:

“You can’t out train a bad diet.”

And while many sources will say it’s true… it’s not the full story.

Let’s break it down.

🚨 Truth Bomb: You Can Out Train a Bad Diet

Let me say it straight:

Yes, you can out train a bad diet—under the right conditions.

If you’re eating complete junk every weekend, you’re going to gain weight.
But if you eat with some moderation, and your training output is high enough, you might be surprised at what you can get away with.

Here’s My Real-Life Example:

I’m currently training for a 100-mile ultramarathon (pray for me 😅).

I’ve never ran more than 5 miles before training
I’ve been running only 2–3 months
I’ve been logging tons of miles + strength training 3 days per week

My diet?

Far from perfect.
I’m not eating garbage, but I’m also not dialed in.
I’m not tracking calories. I’ve ditched intermittent fasting. I’m eating when I’m hungry—and I’m hungry a lot.

My estimated daily intake: ~4,000+ calories (more on long run days)
My body weight? Holding steady.
My body composition? Basically unchanged.

Ask Any Teen Athlete:

Can high-output athletes eat whatever they want and stay lean?
Pretty much.

You’ve seen it. You’ve lived it.
Young guys crushing 2-a-days and slamming pizza every night, still walking around shredded.

So yes—it’s possible to out train a bad diet.

🧾 But What’s the Cost?

Here’s the part most people don’t talk about:

You might be able to out train a poor diet…
But it’ll cost you a ton of time and energy.

I’m currently running 6–10+ extra hours per week.
That’s the real tradeoff. And for me? It’s not worth it long-term.

Why spend 10 hours a week training to maintain your weight…
When you could train 3 hours and maintain it with a few smarter nutrition decisions?

That’s time I’d rather spend:

With my wife and kids
Writing or reading
Walking with God
Investing in relationships that matter

💡 Both Paths Require Discipline

Working out more might sound like the “harder” path.
But in my experience?

Restricting food is actually the harder discipline.

Many guys use more training as a way to avoid the real problem—
Which is usually a lack of discipline or emotional regulation around food.

It’s easier to grind for hours than it is to get honest with yourself about why you always “need” that extra meal or treat.

⚖️ The Sustainability Question

Can you out train a bad diet?
Yes.

Should you try to?
Probably not.

It’s not sustainable. It’s not the healthiest long-term strategy.
And it often masks the real issue underneath it all.

🧠 So What’s the Better Path?

If you want to:

Improve metabolism
Look like you train
Feel strong, lean, and confident…

Here’s your game plan:

Strength train 3x/week with moderately heavy weights
Eat a high-protein diet
Move more (aim for 8–10k steps/day—not more workouts)
Sleep, recover, and manage stress

Simple. Sustainable. Effective.

If you me to walk you step by step through the full muscle building/fat burning system I use with clients, sign up for the Body [re]Building email course.

📖 One Final Word

1 Corinthians 10:23 says:

“You say, ‘I am allowed to do anything’—but not everything is good for you. You say, ‘I am allowed to do anything’—but not everything is beneficial.”

Just because you can out train a bad diet…
Doesn’t mean you should.

🛡 The Real Work Starts Within

Instead of running harder to avoid the issue, try confronting what’s been holding you back.

Why haven’t you been able to maintain your ideal body?
What habits are really keeping you stuck?
What’s the battle you’ve been avoiding?

It takes real strength to face the root—not just treat the symptoms.

And that’s a battle worth fighting.

Keep fighting.

If you need someone to walk with you through this process, and give you a proven system to follow, fill out a coaching form and set up a time to talk.