What's going on? You know Robert Sykes keto
Savage.com. And today I have special guests
me on the line. So I don't think I've ever I
guess I have done a few podcasts in which I am the only person
speaking but I am going to be the only person speaking in
today's episode. This is Camila bit different
than normal podcast episodes. My book ketogenic bodybuilding
is published. It is live as of today, as of
this recording, it is out there to be read it.
Is it is ready to be read? It is eager to Be read my
Publishing Company recommended that I do a podcast and just
simply read the first little bits.
So that is exactly what I'm doing with this podcast episode.
I read the read the disclaimer, a little bit of the
introduction. Just just the first little bit
of the book. Honestly.
I didn't really get into the meat of the book.
I didn't get into the technical aspect of the book, the
calculations, the macro manipulations, etc.
Etc. But this is kind of just a
little teaser or warm-up of the book and this is the first time
I've ever read On a podcast. So I felt kind of awkward.
It's not like a normal podcast conversation, which I'm going
back and forth with a guess and there's just constant flow of
thoughts. I'm just literally reading my
book, so hopefully, I don't bore you with this.
But if there is any interest in my book, ketogenic bodybuilding,
which is all about ketogenic bodybuilding and the subtitle is
a natural athletes guide to competitive savagery.
If any of that excites you, then, hopefully, this podcast
will give you a good little teaser as As to what is to come
with that book? So without further Ado, sit
back, relax and enjoy the reading by me of my book.
All right, here we go. We are live.
I'm about to dive into this book.
This is probably gonna be a little bit of Off Script here
and there because I've never done this before.
I've never read a book for a podcast.
I but we're going. Not with the disclaimer.
So the disclaimer actual just are with the title start.
The title, ketogenic bodybuilding by Robert Sykes, a
natural athletes guide to competitive savagery.
All right, here we go with the disclaimer.
I don't have any acronyms after my name.
No MDS, or phds for some of you that may entirely discredit
everything that follows without a formal credential.
How could I possibly speak on nutrition and body recomposition
to that point? One of my biggest frustrations
has been the utter. Inand malice within the
nutritional and fitness communities lately.
It is Amplified considerably since the introduction of the
internet and social media where everyone has a voice.
It happens on all sides, everyone with a decent physique,
feels qualified to contribute, their two cents, every doctor or
physician turns her nose up at anyone without a formal,
educational background studies, get published left and right,
but they seem to create more confusion than Clarity people.
Cherry-pick studies to support their claims and back their
arguments. I know people on both sides of
the Bactrim and everywhere in between the war doesn't just
rage between those with formal schooling and those without it
exists within many of the same. Peer groups, doctors against,
doctors influencers, against influencers, athletes against
athletes. You've got the vegans against
the carnivores and the flexible. Dieters against the keto groups,
where does it end? I don't know.
I don't know where, when, or how all this division would
disappear. I don't like dealing in
absolutes and I'm not naive enough to suggest that the
ketogenic diet is the best for We won in short.
The best diet is the one most sustainable for you.
That might seem like a cop out, but it's true.
Ideally you should follow a nutritional protocol that you
can adhere to long-term and create a lifestyle around.
It should also improve your health and optimize your
performance as well. It just so happens that for me
and so many others that optimal diet is the ketogenic diet.
Some come to the sceeto lifestyle because they can't
control their binging, Tendencies with processed
carbohydrates and sugar some come as a way of controlling
their blood. In regulating their insulin some
come with a focus on single ingredient Wholesome, foods that
they could procure themselves through hunting or gardening and
others, come because it's relatively easy.
And they like the taste of bacon more than rice, whatever.
The reason it's impossible to ignore the ever growing
demographic of people discovering tremendous success
following a ketogenic diet and lifestyle my motivation for
writing this book. Stems from my love, for the
sport of bodybuilding and my passion for this dime.
This diet liberated me from disordered eating tendencies.
And allowed me to discover true Health leveraging.
The keto diet to excel in a sport.
Traditionally viewed as requiring carbohydrates has been
my major Focus, the principles. I've outlined in this book,
aren't based on epidemiological studies rap models, randomized
controlled experiments. That's not to say those
experiments. Haven't been done.
They just aren't my area of expertise.
I'm a practitioner of what I preach a boots on the ground,
kind of guy. This book is based on the very
protocol that has worked incredibly well for me and the
clients have coached over the years as of this writing.
My Client List comprises over 500 individuals.
Actual people living their day-to-day lives.
They are people, like you and me not patients in a metabolic
Ward, study or mice, and a control group.
These principles have worked exceedingly, well for them and
they have the potential to work incredibly well for you, whether
you find success, with the principles outlined here in or
move on to something completely different.
I asked if you one simple favor, don't contribute to the
negativity that runs rampant out there, be a light in the sea of
Darkness, be brave enough to speak your mind.
And share your thoughts. But rational enough to know that
there are many different ways of doing anything in life,
especially nutrition. Be receptive to others views and
keep an open mind with that said, I hope this book helps you
find the success you're looking for.
All right. So we're going to dive into the
introduction now so introduction.
Why bodybuilding why bodybuilding that a good
question, why would anybody be drawn to a sport where the
payoff comes in? The form of scantily clad
individuals flexing their muscles and front of a panel of
judges? It sounds more like the Prelude
to an R-rated movie than a test of physical.
And mental fortitude. Truth be told the sport of
bodybuilding is widely misunderstood contrary to
popular belief. It is not simply an outlet for
steroid, abusing freaks to Hype themselves, up and gallivant
around and tight-fitting, posing trunks quite the opposite.
Really, I may be a bit biased but I would argue that.
The sport of bodybuilding is one of the most physically and
mentally demanding Sports one. Could presume.
You can't fake your way to success with bodybuilding.
You must put in the work. There is also no off switch.
Which you can't expect to compete at an elite level if you
train hard during the day, but then hit up the bars with your
buddies. When the Sun goes down.
You can't kill it in the gym and then half-assed nutrition.
It's an all-inclusive never-ending ritual that you
must live and breathe day in. And day out, you have to
sacrifice much of what you love to do to be successful to be a
successful bodybuilder. Have to say goodbye to the
all-night keg stands, the tantalizing buffets the Carefree
Outlook towards exercise and your door more demoralizing
circle of friends. You have to push Self harder
than you've ever pushed before physically and mentally and even
emotionally, why would anyone agree to such Madness?
It's simple, the wards instead of satisfaction at the end of it
are all unparalleled to do this properly.
You have to go to a place where you've never been before, you
have to sacrifice more than you ever have and non tear your way
to the top, but it will all be the most incredible thing that's
ever happened to you. I can guarantee this sport will
change your life for the better. If you commit to it, fully if
you give it your everything you've got and you Take zero
shortcuts. We live in a peaceful plush era.
Sure. We all have a hardships.
But when was the last time you really woke up, questioning.
If you would still be alive at the end of the day, we do longer
need to hunt for our food or March into battle sword in hand
to rage against their enemies. Our food is conveniently
prepackaged for us at the nearest convenience store.
Usually the closest thing we get to a raging battle field is our
office. When we disagree with a
co-worker, we live in times, that makes it easy to become
incredibly soft. We are no longer Warriors.
We are Peaceable. Potatoes perusing on Netflix.
The sport of bodybuilding can be our kiram.
It can be our own manufactured hardship, that forces us to
toughen up and rise to meet our challenges.
It can teach discipline and dedication.
It can sharpen, not only our bodies, but also our minds, the
Lessons Learned in bodybuilding transcend, the sport itself and
bleed into all aspects of your life.
With total confidence. I can say that being a
bodybuilder is, what gave me the foundation to become a
successful businessman, husband and contributing member of
society. It gave Be purpose and became
the backbone of my values. It did it for me and has done it
for many others since it can do it for you too.
Why ketogenic? So on top of bodybuilding YB,
ketogenic, the ketogenic diet has not always been popular, but
it has certainly gained popularity in recent years.
If you rewind the clock, back to the 1920s, you'll see that the
ketogenic diet was used, primarily as a method of
treating children with epileptic seizures, rewind a bit further
to say, the dawn of human existence, and you realize that
ketosis is simply an Adaptation for survival in the absence of
carbohydrates and glucose in the earliest days of humanity,
before the Advent of grocery stores and fast-food, we had to
hunt and gather our food to survive depending on location
and seasonality. Our furry four fathers often had
tough times finding sweet potatoes and juicy fruits.
When the megafauna were plentiful.
They would likely have consumed predominantly meat and animal
fats in times of extreme scarcity.
They would consume nothing at all for extended periods
carbohydrates. Provide fuel for the relatively
short period and we Can only absorb so much for the store for
later if we hadn't adapted to burning fat and ketones for
fuel. We would have become extinct
long ago, and its purest sense. Being ketogenic, or key to
adapted. It is survival mechanism, that
keeps Us Alive. And Well, when food is scarce,
since about 2000 17, the keto diet has started to pick up
speed. Kito has now become a household
name, and many people have either tried it at some point or
know, someone who has companies are coming out of the woodwork
to ride the hype train. And now, seemingly every product
is marketed as Quito friendly in the eye of the Whirlwind of
hype. Are the claims that Kita was a
miracle weight loss diets. Guaranteed to trim inches off
your waist and in some cases even cure brain cancer as it
sounds too good to be true. Yeah, probably.
So, but even if some of the claims are slightly over stated,
there is a glimmer of Truth in them.
When the data is implemented correctly.
In short. Is there truly benefit to
following a ketogenic diet and lifestyle.
Hell yes. There is while it's true.
The ketogenic diet is commonly discussed in weight loss
circles. It is proven.
And many other Arenas as well. It has become popular among
endurance athletes ultrarunners cyclists and swimmers.
It even has momentum in certain CrossFit circles and more
explosive Sports. Is it possible that the
ketogenic diet can be leveraged in the sport of bodybuilding?
Keto has historically gotten a bad rap and bodybuilding
Industries and I'm not entirely sure why?
This is the case Bonnie buildings, bro, diet Dogma is
just so ingrained in the sport that has been hard for athletes
to look outside their nutritional norms for
potentially Superior alternative.
True. Certainly, a good bodybuilding
diet, consisted of whole grains, fiber, and boatloads of protein
for muscle building and Recovery.
Additionally, these diets included minimal dietary fan,
theoretically because Fatma clog your arteries that make it
impossible to get lean these diets.
Typically consists of chicken and rice consumed every two or
three hours to boost the metabolism.
The outcome of it. All.
Is that body butters become slaves to meal plans of extreme
bland food, the If It Fits your Macros, iifym diet, Or flexible.
Dieting is the current reigning champ in bodybuilding circles,
which allows more flexibility and variety than eating, plain
chicken, and rice all the time. My issue with this philosophy is
that it often places minimal attention on nutrient, quality
and puts all the emphasis on calories alone.
However, there is more to the equation than just calories, for
instance, or home. Hormones are often comprised
compromised, when following a stereotypical, If It Fits your
Macros approach because of lower Quality Foods.
And minimal dietary fat. There's a strong argument to be
made. ETA for implementing a
well-formulated a ketogenic diets.
When you look at the science and consider the long-term effects
of a nutritional protocol, but the emphasis there is on
well-formulated. I would never recommend a lazy
key to approach in which the bulk of your calories.
Come from butter cheese and bunless, burger patties.
There's no perfect diet, that works all that works for all
seven billion plus people in this planet.
However, I would argue that it, well formulated keto diet,
comprised of Whole nutrient-dense Foods, gives
human beings the most bang for their proverbial.
Oh Buck. Contrary to what?
You might think we didn't evolve to perform on a Mainline diet of
Hot Pockets and veggie burgers. We ate meat.
A lot of it industrial agriculture is relatively new in
the timeline of human existence. So it only makes sense that our
biology is better position to function on diets that mainly
consists of the foods. We've been consuming for the
last 3 million years, but I digress much has been written on
this topic and the point of this book is not to give you a
history lesson. Instead.
I'd like to turn our attention to how you can leverage the
ketogenic diet to excel. Your transformative money,
building Endeavors while your peers and competitors are
sucking down rice cakes and Bland sweet potatoes.
I'm going to teach you to eat juicy ribeye, steaks and kick
all their asses on stage. Why me?
What makes me qualified to write this book in the first place?
That's a fair question after all, since the ketogenic that
has become popular keto, coaches are now a diamond doesn't?
Everyone seems to know how to coach you on your keto journey
and what meals and macros will help you reach.
The goal still optimizing your nutrition, especially in the
context of preparing for a bodybuilding competition.
Competition shouldn't be taken lightly.
So what makes the principles laid out in the following Pages
more qualified than any other keto resources at?
Turn it up in a simple Google search.
Well, for starters, I'm an actual body builder.
I am a natural athlete and had decided to never introduced
illegal performance-enhancing drugs into my protocol.
I'm also key to adapted and have been for the past seven years.
No falling off the wagon, no carb Latin, uncontrolled, binge
Fest and no compromises. I practice what I preach and I
do so every damn day before finding Quito, And found a
traditional, bro, dining approach to my nutrition.
I would eat every two or three hours and I would count my
calories and macros to the G. I-- follow this protocol for the
first five years of my bodybuilding career.
I experienced success in the sport in the sense of body
building muscle and being able to get incredibly lean for
competition. But that success was
short-lived. It was far from sustainable.
I developed severe eating disorders and I had a terrible
relationship with food. My hormones would take a
nosedive with every prep. I went through.
I all but lost my mental clarity.
Dirty, I was the poster boy example of a stereotypical
bodybuilder chicken and rice at every meal, disordered eating
and a zombie mode toward the latter, half of my prep.
I experienced massive drops and strength and stamina.
I had zero sex drive and I went through a harmful surges of body
fat after shows followed by the negative cycle repeating all
over again. I was not the perfect picture of
health and had no idea where to turn in 2014.
I started dabbling with carb backloading.
A dieting approach in which you remove all carbs during the day
and only They consume meats and veggies at night.
You are supposed to ingest, a large bolus of high glycemic.
Carbohydrates to intentionally Spike insulin and provide fuel.
For the following days work out. This was all fine and dandy, but
I noticed that I had GI distress on the days following the
massive car Buffs. I decided to give them up
entirely and see what happened. Lo and behold.
I felt better in the absence of carbohydrates.
I didn't know if that I didn't know it at the time, but this is
my first foray into the keto diet in 2014.
There was a zero hyper on the QT.
Janek diet, there were no food products.
No podcast notebooks. No, nothing.
I was in unchartered territory, but I was experiencing benefits
and decided to run with him. I noticed an almost immediate
Improvement in relationship with food and my battle with
disordered eating started to subside, that alone was reason
enough for me to stick with it, but that wasn't all that
changed. I experienced a drastic
improvement in my gym performance by inflammation
disappeared and I cut my recovery time in half my energy.
Both physically and mentally shot through the roof.
My strengths too. Improved and it was much easier
to maintain a lean physique without all the chronic calorie
counting. I didn't know exactly what I was
doing. But I knew I was onto something
in 2017. I decided it was time to step on
stage. Again, by that point.
I had been following the keto diet for a few years and I felt
pretty confident about its effect on my overall health.
I was unsure how competitive I would be on a bodybuilding stage
with keto, but I figured it was worth a shot and that I blazed
my trail or die trying, they were no keto coaches at the time
and certainly none that we're competitive bodybuilder.
Hers. So I was Flying Blind and
learning as I went. I tracked every morsel of every
macro that went to my mouth. I tested blood ketones, glucose
hormones. Everything.
I took detailed progress, pictures, and measurements,
tracking my training, and assessing how I felt I left no
stone unturned and document everything in to the best of my
ability. I wanted to turn as much, I
wanted to learn as much as humanly possible and pave the
way to a healthier protocol for competition.
Prep dialing. When the show day, finally
arrived. I was at peace with myself.
I knew I had to put in the work. And I was prepared to let the
judges take it from there. I meditated until it's my turn
to step onstage. Fortunately in the judges, liked
what they saw. I brought a level of
conditioning that I had never achieved before.
My skin was paper-thin, showcasing every artery vein and
capillary that I could possibly be seen.
I filled out and had a crazy pump that took all the other
competitors by surprise, as I watched on the center stage, a
new had just brought a level of conditioning table.
That was going to redefine what was possible in the world of
natural bodybuilding. And what's more?
I did it. Following a strict ketogenic
protocol that I developed myself, through rigorous, trial
and error and self-experimentation.
I earned my bodybuilding Pro card that day from then on I
proudly wore the title of a professional natural ketogenic
bodybuilder. One.
I still hold very dear and carry with prime.
I've since dedicated my life to refining my methods and teaching
others. Those techniques.
I genuinely believe in it to be significantly healthier than
traditional dieting methods. It's incredibly sustainable and
I followed it flawlessly for the past seven years.
Performance has only improved in my lifestyle is optimized.
Unfortunately, the industry is still filled with doubters cling
to their dogmatic beliefs about carbohydrates being required in
the sport of performance bodybuilding.
They're ignorant interpretations of the diet can sway you or you
can listen to me. I've coached hundreds of
success, with my methods, many of whom I've have earned their
Pro status and since become coaches themselves, I don't have
all the answers, but I'm confident.
I know one thing pretty damn well, how to optimize your
health and performance by leveraging?
The ketogenic diet. I've quite literally made this
my life's purpose after battling, with his, or eating
for years and being lost. In a sea of endless information
regarding Human Performance. I set out to discover the
solution. Ketogenic natural bodybuilding,
is that solution. So if the possibility of taking
control of your nutrition, removing the guesswork from the
sport of bodybuilding and becoming an overall badass.
Excites you, please continue to the next page.
I'ma go off script for a second here.
So this book is broken down into three primary Parts.
Part one is all the preliminary ground.
They need to kind of use to lay the foundation before you ever
even start to prep. So specifics as it relates to
the ketogenic diet. Specifics, as it relates to body
building your metabolism hormones, etc.
Etc. Phase two is the actual prep
itself. So everything that goes into the
prep. I've broken that section into
seven different phases. Phase one is establishing the
foundation. Basically actually just go to
the table of contents. Will tell you exactly.
What these armed, so Phase 1, establish your Baseline.
So basically all that goes into everything involving your
Baseline. Like what your current body fat
is, what your current metabolism?
Is your metabolic rate. What's your BMR is what your
maintenance intake is? All of that stuff.
Phase two is establishing your protein threshold.
So how to go about establishing that threshold and adjusting
macros? Accordingly phase 3 is about
tapering. Grows, so dropping both proteins
and fats with a specific strategy in mind and then phase
4 is the introduction of ketogenic caloric refeeds.
So I walk you through how to implement those refeeds and use
those strategically for peaking for the prep, our for the
competition, Phase 5 is peak week and showed a, so I break
down everything that goes into Peak weak, electrolyte
manipulations, water manipulations, macro
manipulations, everything, everything that you need to know
with regard to To peeking for the show, Phase, 6 is the
reverse diet refeed. So there's there's two different
phases. Within the reverse Diet.
Phase 6 is still using those reverse diet refeeds, ketogenic,
colloquy feeds. And then phase seven is the
reverse diet Baseline and Beyond.
So basically, how to transition from the reverse diet to a
healthy maintenance or Surplus and put yourself into a building
phase. So, that is basically those
seven phases make up part two of this book.
And then part three is all the different appendices.
So I've got I've got a ton of different appendices in this
book. Some is some are for nutritional
nutrition specific with grocery list meal, prep, Basics recipes,
electrolyte drinks, all that stuff.
And then I've got one for posing and judging appendix.
So that's going to be all the rules and regulations regarding
different posing criteria, and how the judging is taken place.
And then, I've got it. Appendix 4cq.
What's the next one? And appendix for exercise.
So, basically everything with regard to resistance, training
techniques, overload principles, how to manipulate the intensity
in your training, a bunch of sample.
Training, templates, training, cardio templates.
Let's do a whole bunch of resources from a training
perspective. Then I've got a supplements
appendix that breaks down, every single supplement that you would
need and like need to leverage for competition prep.
And then a lot of the In the substance of got one section
dedicated to all the banned substances that you're going to
want to avoid. If you're doing this with a
natural bodybuilding Federation and then I've got a
miscellaneous appendix that goes all into.
You know, how to get your your tanning, you know, tanning for
the show. Dialed in how to get your hair
removal that on how to get them, the, the suits, you know,
whether you're doing a two-piece bikini or, you know, women's
physique competition or men's physique what the regulations
are for the board shorts, or You're doing bodybuilding, a
classic physique, all the different specifics, as it
relates to the suit that you're going to be wearing travel.
All the different ins and outs of travel things.
You need to make sure you're keeping in mind with regard to
travel. I've got just a whole bunch of
appendices here. They're so like half of the book
not quite have the book but almost half the book is just
appendices and resources that you can use specifically for the
sport of competitive competitive bodybuilding.
So I wanted that to be a great resource for yum.
We are I need to see here. It's not gonna lie.
It's kind of exhausting reading. I'm going to, I'm going to do a
whole audio book for this book. I'm at the get some practice in
just like, simply reading is totally different than the
podcasting vibe that I'm normally used to.
So it's this interesting but let's just go ahead and dive
into. I'll read some of this part one
preliminary groundwork section. Just to kind of give you a
little teaser there. Alright, so part one prep for
prep, psychological prep for prep, as I mentioned earlier.
Is a mental sport, not a physical one.
That said, I feel I would be remiss if I started this manual
by talking about macros protein and Bonnie fan.
No, we must start this off in the actual beginning and lay the
proper Foundation to see success.
We must start with the mind. So let us begin this contest
prep with a psychological prep. Why why do you want to compete
in a bodybuilding show? Maybe it's the look good naked.
Perhaps it's to prove somebody wrong.
Maybe you'd have known of a clue in the concept.
Just sounds cool. I highly encourage you to sit
with yourself and explore your thoughts.
On the topic bodybuilding is not a trivial thing.
It cannot be taken. As such what you are about to
embark on, will change your life.
There is no doubt about it. It's essential to have a strong
enough. Why to sustain you through the
ups and downs, the trials and the tribulations if your why is
not rock-solid, you will fail. You'll crumble at the first sign
of resistance. My, why is simple?
I wanted to create a self-imposed hardship that I can
chip away at every damn day for the purpose of self-discovery.
I genuinely believed by Link to be the ideal vehicle for
learning your capabilities, in understanding your limits.
Nothing embodies the core values of patience discipline
persistence and work ethic quite like this sport.
If your master the sport by definition, you master those
character, traits those trades, then bleed into every other area
of your life and everything begins to flourish body book has
become my life. Hack for being a better person.
It's also the thing, the best thing that you can do for your
health and physical well-being. I've always said that resistance
training paired with a ketogenic It is the closest thing we've
found to the Fountain of Youth consistent training.
Couple with a well-formulated ketogenic diet.
Adhere to daily will compound over time and manifest into
something into true Health that lasts well into your golden
years. I'm confident that I'll have
many more quality years of my loved ones, due to the health
and lifestyle. Decisions.
I've made since adopting this protocol of ketogenic natural
bodybuilding. The point is, simple
established. Your why?
And keep it top of Mind, know what drives and know.
What drives you and hold it. Close.
It will keep you moving in the right direction.
Action. Secondly, you should recognize
and accept the fact that you can't half-ass a competition
prep in. Must consume you and it must
become your main priority. The absolute worst outcome that
could happen is to walk off that stage when it's all said and
done and be filled with regret the regret of knowing that you
cut Corners regret that you didn't go the extra mile when
you should have that. Kind of regret is a cancer that
can spread into the other areas of your life as well.
Don't let it give this prep, your everything and confidently
know within your heart of hearts that you Didn't hold back, do
that. And I promise you, you'll be
able to hold your head high regardless of how you place
giving something or everything requires.
Sacrifice competitive bodybuilding requires a
significant amount of sacrifice. You have to sacrifice many
aspects of your social life. Meal.
Flexibility will become a distant memory.
Skipping a workout because it doesn't jibe with your day is
not an option. Boozing it up with your buddies
is forbidden life, as you know, it is about to change
drastically. Do I say this to scare you?
Not at all many outliers are blessed with fantastic.
X and can play it a bit more Loosely with their meals.
Some competitors. Skip, many training sessions and
still look amazing on show day. However, this book and my
overall philosophy, towards bodybuilding are not geared
towards seeing the, what you can get away with.
Instead, the essence of my message and my prep protocol is
to truly pull out all the stops and optimize your prep and
performance as much as humanly possible to truly optimize.
You must not only accept, but Embrace a certain degree of
sacrifice. Let that fact excite you So many
people desire, an easy life. I encourage you to smile in the
face of adversity. I want to lay down some ground
work in terms of expectations. What are your expectations?
Be honest with yourself. Are you expecting to have six
pack abs and negative 2% body fat and 45 days.
If so, come to grips with the fact that you're in for a rude,
awakening. Do you expect to do your first
show? Go Pro and then beyond Olympia
state within a matter of a few years.
If so, go ahead and pinch yourself because you need to
wake up from your dream, having the right expectation, that the
on Out of this journey is Paramount.
I've known many a competitor who started their prep with
delusions of grandeur only to hit a wall one month in and
become discouraged and depressed.
I can't promise you that this book will guarantee you a pro
status. I can't promise that you'll be
the next Arnold Schwarzenegger, making your living as a
competitive bodybuilder, but I can promise you this, you'll be
given the tools to push your body further than it has ever
been tested before. He'll have the guidance
necessary to optimize your competition prep.
While following a ketogenic diet and lifestyle, you'll be
equipped. Opt to continue improving your
body. Your body long after your prep
is over, and you'll be capable of bringing your absolute best
package to the stage with time. And resources.
You have at your disposal. I'll even take it one step
further. If you follow my protocol to the
absolute best of your ability and push yourself beyond what
you thought possible, you have something to show for it.
You'll be proud of what you've accomplished with those
expectations. You cannot fail, one more piece
of psychological prep before we commence.
We are all. Was the macros that work?
Well for me may not be appropriate for you whatsoever.
The time is true with our mindset.
The same is true with our mindset and our outlook on life,
my approach to something may be different than what you respond
to still with each prep. I've gone through a made,
massive advancements in my mindset.
I want to share some with you and set you up for success.
As I mentioned in the beginning, bodybuilding is a mental sport.
Not a physical one. Wrap your mind around these
concept and you'll be primed for The diversities that arise play
the long game. What does that mean?
Exactly. It means to be patient, never
make a rusted shizen that sacrifices your integrity health
or moral code of ethics, be excited about how you look feel
and perform when you're 80 years old.
Not just the summer, don't opt for a quick win, only to sell
yourself, short down the road. As I said before, natural
bodybuilding paired with the ketogenic diet is the closest
thing. I found the Fountain of Youth
and you should throw that away and you shouldn't throw that
away, especially when you don't have to.
Eat Right, train hard, and repeat, repeat.
Repeat, if you do that. You cannot fail.
This is a lifestyle in which the, by The Victors are the most
disciplined. And the most consistent.
You don't have to be blessed with the best genetics or be
born with exceptional natural skills.
You just have to embrace the daily habits and routines that
move you in the right direction. If you commit to daily habits
and routines in line with your nutritional and training
guidelines, you will succeed. The old adage that you can't
rush. Greatness is nowhere truer than
a natural bodybuilding in the cuticle.
Down building quality. Muscle takes time.
There are no quick fixes becoming deeply key to adapted
as an Ever improving physiological phenomenon.
Being strict the key to adapted for six years, is significantly
different than six months. It just keeps getting better and
better. No, and accept this fact, be
excited for the journey. If you want instant
gratification, you should put this book down now, for best
results with this guy'd be a stoic.
What is stoicism is a philosophy of personal ethics informed by
its system of logic and its views on the net.
For world, I would describe a stoic individual as someone who
doesn't let circumstances outside their control with
negatively impact their emotions and actions.
It is the ability to analyze your current situation.
Make the most of it based on reason.
And then be at peace with that decision.
My introduction to stoic thinking came from the obstacle,
is the way by Ryan holiday. The book had a profound impact
on how I view the world and my place in it.
It is guided me in times of adversity and I listen to it in
audio format every single time. I go through a competition prep
as I've It's firsthand their hardships during prep just as
their hardships in life, knowing how to interpret them, and make
reasonable judgments on how to move forward is crucial.
And a stoic mindset is your key. The final suggestion.
I'd like to make. Is this find your Stillness.
We live in a world in which everyone and everything seems to
be in a Perpetual state of chaos.
We're constantly jumping between tasks.
And this trend has only been Amplified by the rise of social
media. We're constantly Tethered to our
devices and we are never able to be alone.
With our thoughts, a competition prep has a funny way of forcing
silence upon us. And breaks it with open arms,
perhaps. It's because Cal to get so low
that we have little energy for anything else, or perhaps.
It's the laser focus on a goal. Whatever it is take full
advantage of it. I fully tapped into the
Stillness during my last month my competition prep after every
training session. I would go to the park and run a
mile or two as a means of light cardio and meditation time.
After that run. I would sit against a tree and
just be present, totally completely.
It was beautiful. While I was in that state, the
rat race of the world had. No, hold on me instead.
I began to see things more clearly.
By doing the same. You'll be able to pick out the
meaningful from The Superficial, rather than skating from one -
objective to the next. You can take the time to pause
and reflect everything you do, has a purpose.
This Stillness is powerful and you'll know when you feel it.
Please take full advantage of it and don't squander the moment.
Breathe it in and let it awakened you leverage its power
long after the Over life is too short, not be present in the
moment fashion your day-to-day so that it contributes to the
future but don't live mindlessly.
Soak it up every second of that journey and learn from every
lesson, it teaches you tap into your Stillness and let it
transcend the prep. Let it into your entire life.
Let it become your voice of clarity.
All right. So now is the technical prep for
prep section and this is going to be like nearly impossible to
really read online. I mean, I'm going to read it
when I do that. Audio book.
But this is when I start getting into some of the calculations
like, macro manipulations, things of that nature.
So I'm not so sure that it would make sense to read this as
opposed. You actually reading it and
going through the calculations. So I won't.
But all that to same, then is a very, very quick little intro.
That's basically just the disclaimer and the introduction
chapter. So, hopefully that's at least,
grab drinks. Just a little bit.
The rest of this book is incredibly detailed as far as
specific macronutrient manipulations, caloric,
calculations types of foods, to consume types of fats, to
consume types of proteins, to consume types of carbs to avoid
all kinds of details specific to the art of competition
bodybuilding. So I'm super excited about this.
Again this kind of weird to read in, this was just a
recommendation from my publishing company.
They said, hey, you know you want to Read the first little
bit of your book, put it on a podcast and let people know
where to get it. So I'm gonna have to work on my,
my reading skills for podcast form.
There's no doubt about it. I do not feel confident not
recording my audio book just yet.
But I'm gonna get this dialed in.
And the audio version will be in my own voice because I like it
so much better when the author reads the book, but that will
come out at some points in the hopefully not too distant
future, but if you are so inclined, please go to It
ketogenic bodybuilding.com and get the book.
It links out to Amazon. It's sold on Amazon.
That when this podcast goes live on the 31st.
I believe the book will be live. So is ready to rumble.
Ketogenic bodybuilding.com is where like the that's like the
main website for the book since that is the title of the book
and you can get it on Amazon. I think also have it available
at like Barnes & Noble as well in the near future, but there
should be Be paperback, versions hard cover versions.
All that good stuff. Also, if you do go to ketogenic
bodybuilding.com, there is a link where you can put in your
name and email and when you do that and hit submit, you get a
email that sends that basically sends you a spreadsheet that
I've made as a free companion spreadsheet that you can
download yourself and use personally, if you were to go
through this prep protocol. So basically, it's very similar
to what I use with my one-on-one coaching clients.
It allows you to Plug in your daily weight, your macronutrient
goals. See the trend line see how your
body is adjusting as time goes by and really get things dialed
in and tracked for a competition prep.
So by all means go to Q. Jake bodybuilding.com putting
that information get that free companion spreadsheet and make
full use of vent. It's going to be a little while
but I also am working on a full-blown competition.
Prep course, like an online course that is specifically
using this protocol. Of mine, I'm very, very excited
about. This will be without a doubt the
most detail-oriented course. Online course, for bodybuilding.
Like, I feel 100% confident in saying been so that will come
out sometime later this year, but that is, that's what's in
the works right. Now.
The book itself has been the vast majority of my, my efforts
as of the past two years. So, super excited about that.
If you do get the book, please, please, please take the time to
throw me a review on Amazon. I don't know how the whole
algorithm. Expect from what my Publishing
Company tells me the the more views or download our purchases.
And then corresponding reviews. I get on Amazon, the better that
works from the algorithm and it gets the book in front of more
people and at the end of the day, I'm just super passionate
about this message. And what it does from a health
standpoint for natural competitive bodybuilders, that
could benefit from it. So, I'm highly motivated to
spread the word, and I truly, truly, do.
Hope that all of you that read the book find Value in it.
Find benefit in it and put its principles into practice and are
able to reach your goals with it.
So that said, thank you so much for taking the time to listen to
this. Hopefully, I didn't bore you too
much with my reading. I've got my baby on the way,
Robert rigel Sykes, and have to get better at reading him
bedtime stories. So, this is practice for that.
Thank you again. And until next time, you'll have
a great one. Love you much.
Take care. And audios.