1 00:00:00,100 --> 00:00:01,800 What's going on? You know Robert Sykes keto 2 00:00:01,800 --> 00:00:04,400 Savage.com. And today I have special guests 3 00:00:04,400 --> 00:00:07,100 me on the line. So I don't think I've ever I 4 00:00:07,108 --> 00:00:10,400 guess I have done a few podcasts in which I am the only person 5 00:00:10,400 --> 00:00:14,100 speaking but I am going to be the only person speaking in 6 00:00:14,100 --> 00:00:15,900 today's episode. This is Camila bit different 7 00:00:15,900 --> 00:00:20,100 than normal podcast episodes. My book ketogenic bodybuilding 8 00:00:20,400 --> 00:00:23,700 is published. It is live as of today, as of 9 00:00:23,700 --> 00:00:27,300 this recording, it is out there to be read it. 10 00:00:27,300 --> 00:00:31,100 Is it is ready to be read? It is eager to Be read my 11 00:00:31,100 --> 00:00:34,800 Publishing Company recommended that I do a podcast and just 12 00:00:34,800 --> 00:00:37,000 simply read the first little bits. 13 00:00:37,200 --> 00:00:40,200 So that is exactly what I'm doing with this podcast episode. 14 00:00:40,200 --> 00:00:43,800 I read the read the disclaimer, a little bit of the 15 00:00:43,800 --> 00:00:46,100 introduction. Just just the first little bit 16 00:00:46,100 --> 00:00:46,900 of the book. Honestly. 17 00:00:46,900 --> 00:00:48,400 I didn't really get into the meat of the book. 18 00:00:48,400 --> 00:00:50,800 I didn't get into the technical aspect of the book, the 19 00:00:50,800 --> 00:00:52,900 calculations, the macro manipulations, etc. 20 00:00:52,900 --> 00:00:55,200 Etc. But this is kind of just a 21 00:00:55,500 --> 00:00:59,000 little teaser or warm-up of the book and this is the first time 22 00:00:59,000 --> 00:01:02,900 I've ever read On a podcast. So I felt kind of awkward. 23 00:01:02,900 --> 00:01:05,500 It's not like a normal podcast conversation, which I'm going 24 00:01:05,500 --> 00:01:08,300 back and forth with a guess and there's just constant flow of 25 00:01:08,600 --> 00:01:10,500 thoughts. I'm just literally reading my 26 00:01:10,500 --> 00:01:13,200 book, so hopefully, I don't bore you with this. 27 00:01:13,200 --> 00:01:17,600 But if there is any interest in my book, ketogenic bodybuilding, 28 00:01:17,600 --> 00:01:21,300 which is all about ketogenic bodybuilding and the subtitle is 29 00:01:21,400 --> 00:01:24,200 a natural athletes guide to competitive savagery. 30 00:01:24,400 --> 00:01:27,900 If any of that excites you, then, hopefully, this podcast 31 00:01:27,900 --> 00:01:30,900 will give you a good little teaser as As to what is to come 32 00:01:30,900 --> 00:01:33,100 with that book? So without further Ado, sit 33 00:01:33,100 --> 00:01:38,000 back, relax and enjoy the reading by me of my book. 34 00:01:48,200 --> 00:01:50,100 All right, here we go. We are live. 35 00:01:50,100 --> 00:01:51,600 I'm about to dive into this book. 36 00:01:51,600 --> 00:01:54,100 This is probably gonna be a little bit of Off Script here 37 00:01:54,100 --> 00:01:56,200 and there because I've never done this before. 38 00:01:56,200 --> 00:01:59,100 I've never read a book for a podcast. 39 00:01:59,400 --> 00:02:01,000 I but we're going. Not with the disclaimer. 40 00:02:01,000 --> 00:02:03,900 So the disclaimer actual just are with the title start. 41 00:02:03,900 --> 00:02:07,700 The title, ketogenic bodybuilding by Robert Sykes, a 42 00:02:07,700 --> 00:02:11,100 natural athletes guide to competitive savagery. 43 00:02:11,200 --> 00:02:12,600 All right, here we go with the disclaimer. 44 00:02:13,100 --> 00:02:15,200 I don't have any acronyms after my name. 45 00:02:15,300 --> 00:02:19,600 No MDS, or phds for some of you that may entirely discredit 46 00:02:19,600 --> 00:02:22,100 everything that follows without a formal credential. 47 00:02:22,300 --> 00:02:25,700 How could I possibly speak on nutrition and body recomposition 48 00:02:26,100 --> 00:02:28,600 to that point? One of my biggest frustrations 49 00:02:28,700 --> 00:02:31,000 has been the utter. Inand malice within the 50 00:02:31,000 --> 00:02:33,300 nutritional and fitness communities lately. 51 00:02:33,600 --> 00:02:36,400 It is Amplified considerably since the introduction of the 52 00:02:36,400 --> 00:02:39,200 internet and social media where everyone has a voice. 53 00:02:39,900 --> 00:02:42,800 It happens on all sides, everyone with a decent physique, 54 00:02:42,800 --> 00:02:46,000 feels qualified to contribute, their two cents, every doctor or 55 00:02:46,000 --> 00:02:48,600 physician turns her nose up at anyone without a formal, 56 00:02:48,600 --> 00:02:51,800 educational background studies, get published left and right, 57 00:02:51,800 --> 00:02:55,100 but they seem to create more confusion than Clarity people. 58 00:02:55,100 --> 00:02:57,600 Cherry-pick studies to support their claims and back their 59 00:02:57,600 --> 00:02:59,800 arguments. I know people on both sides of 60 00:02:59,800 --> 00:03:02,600 the Bactrim and everywhere in between the war doesn't just 61 00:03:02,600 --> 00:03:05,600 rage between those with formal schooling and those without it 62 00:03:05,600 --> 00:03:08,600 exists within many of the same. Peer groups, doctors against, 63 00:03:08,600 --> 00:03:11,800 doctors influencers, against influencers, athletes against 64 00:03:11,800 --> 00:03:14,200 athletes. You've got the vegans against 65 00:03:14,200 --> 00:03:17,300 the carnivores and the flexible. Dieters against the keto groups, 66 00:03:17,500 --> 00:03:19,800 where does it end? I don't know. 67 00:03:19,900 --> 00:03:23,000 I don't know where, when, or how all this division would 68 00:03:23,000 --> 00:03:25,200 disappear. I don't like dealing in 69 00:03:25,200 --> 00:03:27,800 absolutes and I'm not naive enough to suggest that the 70 00:03:27,800 --> 00:03:31,200 ketogenic diet is the best for We won in short. 71 00:03:31,200 --> 00:03:33,800 The best diet is the one most sustainable for you. 72 00:03:34,300 --> 00:03:36,500 That might seem like a cop out, but it's true. 73 00:03:36,800 --> 00:03:39,400 Ideally you should follow a nutritional protocol that you 74 00:03:39,400 --> 00:03:42,400 can adhere to long-term and create a lifestyle around. 75 00:03:42,600 --> 00:03:45,000 It should also improve your health and optimize your 76 00:03:45,000 --> 00:03:48,400 performance as well. It just so happens that for me 77 00:03:48,500 --> 00:03:52,000 and so many others that optimal diet is the ketogenic diet. 78 00:03:52,500 --> 00:03:54,600 Some come to the sceeto lifestyle because they can't 79 00:03:54,600 --> 00:03:56,700 control their binging, Tendencies with processed 80 00:03:56,700 --> 00:03:59,400 carbohydrates and sugar some come as a way of controlling 81 00:03:59,400 --> 00:04:02,200 their blood. In regulating their insulin some 82 00:04:02,200 --> 00:04:05,500 come with a focus on single ingredient Wholesome, foods that 83 00:04:05,500 --> 00:04:08,900 they could procure themselves through hunting or gardening and 84 00:04:08,900 --> 00:04:10,800 others, come because it's relatively easy. 85 00:04:11,000 --> 00:04:13,800 And they like the taste of bacon more than rice, whatever. 86 00:04:13,800 --> 00:04:16,399 The reason it's impossible to ignore the ever growing 87 00:04:16,399 --> 00:04:18,899 demographic of people discovering tremendous success 88 00:04:19,200 --> 00:04:22,500 following a ketogenic diet and lifestyle my motivation for 89 00:04:22,500 --> 00:04:24,500 writing this book. Stems from my love, for the 90 00:04:24,500 --> 00:04:26,800 sport of bodybuilding and my passion for this dime. 91 00:04:27,200 --> 00:04:29,700 This diet liberated me from disordered eating tendencies. 92 00:04:29,900 --> 00:04:32,600 And allowed me to discover true Health leveraging. 93 00:04:32,600 --> 00:04:34,200 The keto diet to excel in a sport. 94 00:04:34,200 --> 00:04:37,000 Traditionally viewed as requiring carbohydrates has been 95 00:04:37,000 --> 00:04:40,000 my major Focus, the principles. I've outlined in this book, 96 00:04:40,000 --> 00:04:43,600 aren't based on epidemiological studies rap models, randomized 97 00:04:43,600 --> 00:04:45,800 controlled experiments. That's not to say those 98 00:04:45,800 --> 00:04:47,100 experiments. Haven't been done. 99 00:04:47,100 --> 00:04:48,900 They just aren't my area of expertise. 100 00:04:49,200 --> 00:04:52,100 I'm a practitioner of what I preach a boots on the ground, 101 00:04:52,100 --> 00:04:54,300 kind of guy. This book is based on the very 102 00:04:54,300 --> 00:04:57,100 protocol that has worked incredibly well for me and the 103 00:04:57,100 --> 00:04:59,800 clients have coached over the years as of this writing. 104 00:04:59,900 --> 00:05:02,600 My Client List comprises over 500 individuals. 105 00:05:02,600 --> 00:05:04,600 Actual people living their day-to-day lives. 106 00:05:05,100 --> 00:05:07,800 They are people, like you and me not patients in a metabolic 107 00:05:07,800 --> 00:05:09,900 Ward, study or mice, and a control group. 108 00:05:10,300 --> 00:05:12,800 These principles have worked exceedingly, well for them and 109 00:05:12,800 --> 00:05:15,700 they have the potential to work incredibly well for you, whether 110 00:05:15,700 --> 00:05:18,100 you find success, with the principles outlined here in or 111 00:05:18,100 --> 00:05:19,800 move on to something completely different. 112 00:05:20,000 --> 00:05:23,800 I asked if you one simple favor, don't contribute to the 113 00:05:23,800 --> 00:05:27,200 negativity that runs rampant out there, be a light in the sea of 114 00:05:27,200 --> 00:05:29,700 Darkness, be brave enough to speak your mind. 115 00:05:29,900 --> 00:05:32,700 And share your thoughts. But rational enough to know that 116 00:05:32,700 --> 00:05:35,200 there are many different ways of doing anything in life, 117 00:05:35,300 --> 00:05:38,700 especially nutrition. Be receptive to others views and 118 00:05:38,700 --> 00:05:41,800 keep an open mind with that said, I hope this book helps you 119 00:05:41,800 --> 00:05:43,700 find the success you're looking for. 120 00:05:44,200 --> 00:05:45,200 All right. So we're going to dive into the 121 00:05:45,200 --> 00:05:47,700 introduction now so introduction. 122 00:05:47,900 --> 00:05:50,900 Why bodybuilding why bodybuilding that a good 123 00:05:50,900 --> 00:05:54,100 question, why would anybody be drawn to a sport where the 124 00:05:54,100 --> 00:05:56,200 payoff comes in? The form of scantily clad 125 00:05:56,200 --> 00:05:59,200 individuals flexing their muscles and front of a panel of 126 00:05:59,200 --> 00:06:01,400 judges? It sounds more like the Prelude 127 00:06:01,400 --> 00:06:03,300 to an R-rated movie than a test of physical. 128 00:06:03,300 --> 00:06:05,900 And mental fortitude. Truth be told the sport of 129 00:06:05,900 --> 00:06:08,700 bodybuilding is widely misunderstood contrary to 130 00:06:08,700 --> 00:06:11,000 popular belief. It is not simply an outlet for 131 00:06:11,000 --> 00:06:13,600 steroid, abusing freaks to Hype themselves, up and gallivant 132 00:06:13,600 --> 00:06:16,300 around and tight-fitting, posing trunks quite the opposite. 133 00:06:16,300 --> 00:06:19,000 Really, I may be a bit biased but I would argue that. 134 00:06:19,000 --> 00:06:21,800 The sport of bodybuilding is one of the most physically and 135 00:06:21,800 --> 00:06:24,000 mentally demanding Sports one. Could presume. 136 00:06:24,300 --> 00:06:26,500 You can't fake your way to success with bodybuilding. 137 00:06:26,500 --> 00:06:29,700 You must put in the work. There is also no off switch. 138 00:06:29,800 --> 00:06:32,700 Which you can't expect to compete at an elite level if you 139 00:06:32,700 --> 00:06:35,500 train hard during the day, but then hit up the bars with your 140 00:06:35,500 --> 00:06:36,900 buddies. When the Sun goes down. 141 00:06:37,300 --> 00:06:39,900 You can't kill it in the gym and then half-assed nutrition. 142 00:06:40,200 --> 00:06:43,100 It's an all-inclusive never-ending ritual that you 143 00:06:43,100 --> 00:06:46,100 must live and breathe day in. And day out, you have to 144 00:06:46,100 --> 00:06:49,500 sacrifice much of what you love to do to be successful to be a 145 00:06:49,500 --> 00:06:51,900 successful bodybuilder. Have to say goodbye to the 146 00:06:51,900 --> 00:06:54,700 all-night keg stands, the tantalizing buffets the Carefree 147 00:06:54,700 --> 00:06:57,600 Outlook towards exercise and your door more demoralizing 148 00:06:57,600 --> 00:07:00,600 circle of friends. You have to push Self harder 149 00:07:00,800 --> 00:07:03,500 than you've ever pushed before physically and mentally and even 150 00:07:03,500 --> 00:07:06,500 emotionally, why would anyone agree to such Madness? 151 00:07:06,700 --> 00:07:10,100 It's simple, the wards instead of satisfaction at the end of it 152 00:07:10,100 --> 00:07:12,700 are all unparalleled to do this properly. 153 00:07:12,700 --> 00:07:15,600 You have to go to a place where you've never been before, you 154 00:07:15,600 --> 00:07:18,600 have to sacrifice more than you ever have and non tear your way 155 00:07:18,600 --> 00:07:21,800 to the top, but it will all be the most incredible thing that's 156 00:07:21,800 --> 00:07:24,300 ever happened to you. I can guarantee this sport will 157 00:07:24,300 --> 00:07:27,800 change your life for the better. If you commit to it, fully if 158 00:07:27,800 --> 00:07:30,500 you give it your everything you've got and you Take zero 159 00:07:30,500 --> 00:07:33,700 shortcuts. We live in a peaceful plush era. 160 00:07:34,000 --> 00:07:35,400 Sure. We all have a hardships. 161 00:07:35,400 --> 00:07:37,700 But when was the last time you really woke up, questioning. 162 00:07:37,700 --> 00:07:40,300 If you would still be alive at the end of the day, we do longer 163 00:07:40,300 --> 00:07:43,100 need to hunt for our food or March into battle sword in hand 164 00:07:43,100 --> 00:07:45,600 to rage against their enemies. Our food is conveniently 165 00:07:45,600 --> 00:07:47,800 prepackaged for us at the nearest convenience store. 166 00:07:48,200 --> 00:07:51,000 Usually the closest thing we get to a raging battle field is our 167 00:07:51,000 --> 00:07:52,500 office. When we disagree with a 168 00:07:52,508 --> 00:07:55,800 co-worker, we live in times, that makes it easy to become 169 00:07:55,800 --> 00:07:58,900 incredibly soft. We are no longer Warriors. 170 00:07:58,900 --> 00:08:01,800 We are Peaceable. Potatoes perusing on Netflix. 171 00:08:02,100 --> 00:08:04,100 The sport of bodybuilding can be our kiram. 172 00:08:04,100 --> 00:08:07,100 It can be our own manufactured hardship, that forces us to 173 00:08:07,100 --> 00:08:09,100 toughen up and rise to meet our challenges. 174 00:08:09,500 --> 00:08:11,400 It can teach discipline and dedication. 175 00:08:11,600 --> 00:08:15,100 It can sharpen, not only our bodies, but also our minds, the 176 00:08:15,100 --> 00:08:18,100 Lessons Learned in bodybuilding transcend, the sport itself and 177 00:08:18,100 --> 00:08:20,100 bleed into all aspects of your life. 178 00:08:20,300 --> 00:08:22,300 With total confidence. I can say that being a 179 00:08:22,300 --> 00:08:24,900 bodybuilder is, what gave me the foundation to become a 180 00:08:24,900 --> 00:08:28,500 successful businessman, husband and contributing member of 181 00:08:28,500 --> 00:08:30,800 society. It gave Be purpose and became 182 00:08:30,800 --> 00:08:33,799 the backbone of my values. It did it for me and has done it 183 00:08:33,799 --> 00:08:36,900 for many others since it can do it for you too. 184 00:08:37,400 --> 00:08:40,400 Why ketogenic? So on top of bodybuilding YB, 185 00:08:40,400 --> 00:08:43,799 ketogenic, the ketogenic diet has not always been popular, but 186 00:08:43,799 --> 00:08:46,100 it has certainly gained popularity in recent years. 187 00:08:46,500 --> 00:08:49,900 If you rewind the clock, back to the 1920s, you'll see that the 188 00:08:49,900 --> 00:08:52,200 ketogenic diet was used, primarily as a method of 189 00:08:52,200 --> 00:08:55,400 treating children with epileptic seizures, rewind a bit further 190 00:08:55,400 --> 00:08:58,300 to say, the dawn of human existence, and you realize that 191 00:08:58,300 --> 00:09:01,900 ketosis is simply an Adaptation for survival in the absence of 192 00:09:01,900 --> 00:09:04,800 carbohydrates and glucose in the earliest days of humanity, 193 00:09:04,800 --> 00:09:07,700 before the Advent of grocery stores and fast-food, we had to 194 00:09:07,700 --> 00:09:10,700 hunt and gather our food to survive depending on location 195 00:09:10,700 --> 00:09:13,500 and seasonality. Our furry four fathers often had 196 00:09:13,600 --> 00:09:16,200 tough times finding sweet potatoes and juicy fruits. 197 00:09:16,700 --> 00:09:18,100 When the megafauna were plentiful. 198 00:09:18,300 --> 00:09:20,600 They would likely have consumed predominantly meat and animal 199 00:09:20,600 --> 00:09:23,000 fats in times of extreme scarcity. 200 00:09:23,100 --> 00:09:25,700 They would consume nothing at all for extended periods 201 00:09:25,900 --> 00:09:28,500 carbohydrates. Provide fuel for the relatively 202 00:09:28,500 --> 00:09:31,800 short period and we Can only absorb so much for the store for 203 00:09:31,800 --> 00:09:34,400 later if we hadn't adapted to burning fat and ketones for 204 00:09:34,400 --> 00:09:35,900 fuel. We would have become extinct 205 00:09:35,900 --> 00:09:39,400 long ago, and its purest sense. Being ketogenic, or key to 206 00:09:39,400 --> 00:09:41,600 adapted. It is survival mechanism, that 207 00:09:41,600 --> 00:09:44,000 keeps Us Alive. And Well, when food is scarce, 208 00:09:44,500 --> 00:09:47,500 since about 2000 17, the keto diet has started to pick up 209 00:09:47,500 --> 00:09:49,900 speed. Kito has now become a household 210 00:09:49,900 --> 00:09:52,700 name, and many people have either tried it at some point or 211 00:09:52,700 --> 00:09:55,800 know, someone who has companies are coming out of the woodwork 212 00:09:55,800 --> 00:09:58,900 to ride the hype train. And now, seemingly every product 213 00:09:58,900 --> 00:10:02,500 is marketed as Quito friendly in the eye of the Whirlwind of 214 00:10:02,500 --> 00:10:04,100 hype. Are the claims that Kita was a 215 00:10:04,100 --> 00:10:06,700 miracle weight loss diets. Guaranteed to trim inches off 216 00:10:06,700 --> 00:10:10,000 your waist and in some cases even cure brain cancer as it 217 00:10:10,000 --> 00:10:12,100 sounds too good to be true. Yeah, probably. 218 00:10:12,100 --> 00:10:15,400 So, but even if some of the claims are slightly over stated, 219 00:10:15,500 --> 00:10:16,900 there is a glimmer of Truth in them. 220 00:10:17,100 --> 00:10:18,700 When the data is implemented correctly. 221 00:10:19,300 --> 00:10:21,900 In short. Is there truly benefit to 222 00:10:21,900 --> 00:10:23,900 following a ketogenic diet and lifestyle. 223 00:10:24,200 --> 00:10:26,000 Hell yes. There is while it's true. 224 00:10:26,000 --> 00:10:28,200 The ketogenic diet is commonly discussed in weight loss 225 00:10:28,200 --> 00:10:29,700 circles. It is proven. 226 00:10:29,800 --> 00:10:32,900 And many other Arenas as well. It has become popular among 227 00:10:32,900 --> 00:10:35,900 endurance athletes ultrarunners cyclists and swimmers. 228 00:10:36,200 --> 00:10:38,600 It even has momentum in certain CrossFit circles and more 229 00:10:38,600 --> 00:10:41,200 explosive Sports. Is it possible that the 230 00:10:41,200 --> 00:10:44,100 ketogenic diet can be leveraged in the sport of bodybuilding? 231 00:10:44,600 --> 00:10:47,200 Keto has historically gotten a bad rap and bodybuilding 232 00:10:47,200 --> 00:10:49,100 Industries and I'm not entirely sure why? 233 00:10:49,100 --> 00:10:52,000 This is the case Bonnie buildings, bro, diet Dogma is 234 00:10:52,000 --> 00:10:55,300 just so ingrained in the sport that has been hard for athletes 235 00:10:55,300 --> 00:10:57,300 to look outside their nutritional norms for 236 00:10:57,300 --> 00:10:59,200 potentially Superior alternative. 237 00:10:59,500 --> 00:11:01,700 True. Certainly, a good bodybuilding 238 00:11:01,700 --> 00:11:05,300 diet, consisted of whole grains, fiber, and boatloads of protein 239 00:11:05,300 --> 00:11:06,800 for muscle building and Recovery. 240 00:11:07,500 --> 00:11:10,500 Additionally, these diets included minimal dietary fan, 241 00:11:10,800 --> 00:11:13,200 theoretically because Fatma clog your arteries that make it 242 00:11:13,200 --> 00:11:15,400 impossible to get lean these diets. 243 00:11:15,400 --> 00:11:17,800 Typically consists of chicken and rice consumed every two or 244 00:11:17,800 --> 00:11:20,400 three hours to boost the metabolism. 245 00:11:20,800 --> 00:11:21,700 The outcome of it. All. 246 00:11:21,700 --> 00:11:24,500 Is that body butters become slaves to meal plans of extreme 247 00:11:24,500 --> 00:11:30,200 bland food, the If It Fits your Macros, iifym diet, Or flexible. 248 00:11:30,200 --> 00:11:34,000 Dieting is the current reigning champ in bodybuilding circles, 249 00:11:34,000 --> 00:11:36,900 which allows more flexibility and variety than eating, plain 250 00:11:36,900 --> 00:11:39,900 chicken, and rice all the time. My issue with this philosophy is 251 00:11:39,900 --> 00:11:42,500 that it often places minimal attention on nutrient, quality 252 00:11:42,500 --> 00:11:45,000 and puts all the emphasis on calories alone. 253 00:11:45,000 --> 00:11:48,300 However, there is more to the equation than just calories, for 254 00:11:48,300 --> 00:11:51,000 instance, or home. Hormones are often comprised 255 00:11:51,000 --> 00:11:54,200 compromised, when following a stereotypical, If It Fits your 256 00:11:54,200 --> 00:11:56,600 Macros approach because of lower Quality Foods. 257 00:11:56,600 --> 00:11:59,600 And minimal dietary fat. There's a strong argument to be 258 00:11:59,608 --> 00:12:00,700 made. ETA for implementing a 259 00:12:00,700 --> 00:12:02,700 well-formulated a ketogenic diets. 260 00:12:02,800 --> 00:12:05,400 When you look at the science and consider the long-term effects 261 00:12:05,400 --> 00:12:08,300 of a nutritional protocol, but the emphasis there is on 262 00:12:08,300 --> 00:12:11,200 well-formulated. I would never recommend a lazy 263 00:12:11,200 --> 00:12:13,400 key to approach in which the bulk of your calories. 264 00:12:13,400 --> 00:12:16,100 Come from butter cheese and bunless, burger patties. 265 00:12:16,300 --> 00:12:19,500 There's no perfect diet, that works all that works for all 266 00:12:19,500 --> 00:12:21,500 seven billion plus people in this planet. 267 00:12:22,100 --> 00:12:25,300 However, I would argue that it, well formulated keto diet, 268 00:12:25,500 --> 00:12:27,600 comprised of Whole nutrient-dense Foods, gives 269 00:12:27,600 --> 00:12:29,600 human beings the most bang for their proverbial. 270 00:12:29,700 --> 00:12:31,200 Oh Buck. Contrary to what? 271 00:12:31,200 --> 00:12:34,200 You might think we didn't evolve to perform on a Mainline diet of 272 00:12:34,200 --> 00:12:37,000 Hot Pockets and veggie burgers. We ate meat. 273 00:12:37,000 --> 00:12:40,100 A lot of it industrial agriculture is relatively new in 274 00:12:40,100 --> 00:12:42,800 the timeline of human existence. So it only makes sense that our 275 00:12:42,800 --> 00:12:46,200 biology is better position to function on diets that mainly 276 00:12:46,200 --> 00:12:48,300 consists of the foods. We've been consuming for the 277 00:12:48,300 --> 00:12:51,800 last 3 million years, but I digress much has been written on 278 00:12:51,800 --> 00:12:54,000 this topic and the point of this book is not to give you a 279 00:12:54,000 --> 00:12:55,800 history lesson. Instead. 280 00:12:55,800 --> 00:12:57,900 I'd like to turn our attention to how you can leverage the 281 00:12:57,900 --> 00:13:00,700 ketogenic diet to excel. Your transformative money, 282 00:13:00,700 --> 00:13:03,200 building Endeavors while your peers and competitors are 283 00:13:03,200 --> 00:13:05,400 sucking down rice cakes and Bland sweet potatoes. 284 00:13:05,700 --> 00:13:08,400 I'm going to teach you to eat juicy ribeye, steaks and kick 285 00:13:08,400 --> 00:13:11,100 all their asses on stage. Why me? 286 00:13:11,500 --> 00:13:14,000 What makes me qualified to write this book in the first place? 287 00:13:14,100 --> 00:13:16,900 That's a fair question after all, since the ketogenic that 288 00:13:16,900 --> 00:13:19,800 has become popular keto, coaches are now a diamond doesn't? 289 00:13:19,900 --> 00:13:22,600 Everyone seems to know how to coach you on your keto journey 290 00:13:22,700 --> 00:13:24,600 and what meals and macros will help you reach. 291 00:13:24,600 --> 00:13:27,800 The goal still optimizing your nutrition, especially in the 292 00:13:27,808 --> 00:13:29,600 context of preparing for a bodybuilding competition. 293 00:13:29,700 --> 00:13:31,900 Competition shouldn't be taken lightly. 294 00:13:32,300 --> 00:13:34,600 So what makes the principles laid out in the following Pages 295 00:13:34,600 --> 00:13:37,400 more qualified than any other keto resources at? 296 00:13:37,400 --> 00:13:39,000 Turn it up in a simple Google search. 297 00:13:39,300 --> 00:13:41,800 Well, for starters, I'm an actual body builder. 298 00:13:42,200 --> 00:13:44,700 I am a natural athlete and had decided to never introduced 299 00:13:44,700 --> 00:13:47,600 illegal performance-enhancing drugs into my protocol. 300 00:13:47,900 --> 00:13:50,600 I'm also key to adapted and have been for the past seven years. 301 00:13:50,700 --> 00:13:53,700 No falling off the wagon, no carb Latin, uncontrolled, binge 302 00:13:53,700 --> 00:13:56,600 Fest and no compromises. I practice what I preach and I 303 00:13:56,600 --> 00:14:00,200 do so every damn day before finding Quito, And found a 304 00:14:00,208 --> 00:14:02,700 traditional, bro, dining approach to my nutrition. 305 00:14:03,000 --> 00:14:05,000 I would eat every two or three hours and I would count my 306 00:14:05,000 --> 00:14:08,100 calories and macros to the G. I-- follow this protocol for the 307 00:14:08,100 --> 00:14:10,300 first five years of my bodybuilding career. 308 00:14:11,200 --> 00:14:14,000 I experienced success in the sport in the sense of body 309 00:14:14,100 --> 00:14:16,600 building muscle and being able to get incredibly lean for 310 00:14:16,600 --> 00:14:18,600 competition. But that success was 311 00:14:18,600 --> 00:14:20,900 short-lived. It was far from sustainable. 312 00:14:21,400 --> 00:14:23,600 I developed severe eating disorders and I had a terrible 313 00:14:23,600 --> 00:14:25,900 relationship with food. My hormones would take a 314 00:14:25,908 --> 00:14:27,900 nosedive with every prep. I went through. 315 00:14:28,200 --> 00:14:29,600 I all but lost my mental clarity. 316 00:14:29,700 --> 00:14:32,700 Dirty, I was the poster boy example of a stereotypical 317 00:14:32,700 --> 00:14:35,900 bodybuilder chicken and rice at every meal, disordered eating 318 00:14:36,200 --> 00:14:38,700 and a zombie mode toward the latter, half of my prep. 319 00:14:39,000 --> 00:14:41,400 I experienced massive drops and strength and stamina. 320 00:14:41,400 --> 00:14:44,600 I had zero sex drive and I went through a harmful surges of body 321 00:14:44,600 --> 00:14:48,100 fat after shows followed by the negative cycle repeating all 322 00:14:48,100 --> 00:14:50,200 over again. I was not the perfect picture of 323 00:14:50,200 --> 00:14:53,800 health and had no idea where to turn in 2014. 324 00:14:53,800 --> 00:14:56,300 I started dabbling with carb backloading. 325 00:14:56,400 --> 00:14:59,100 A dieting approach in which you remove all carbs during the day 326 00:14:59,400 --> 00:15:02,400 and only They consume meats and veggies at night. 327 00:15:02,400 --> 00:15:04,900 You are supposed to ingest, a large bolus of high glycemic. 328 00:15:04,900 --> 00:15:08,400 Carbohydrates to intentionally Spike insulin and provide fuel. 329 00:15:08,400 --> 00:15:12,300 For the following days work out. This was all fine and dandy, but 330 00:15:12,300 --> 00:15:14,800 I noticed that I had GI distress on the days following the 331 00:15:14,800 --> 00:15:17,700 massive car Buffs. I decided to give them up 332 00:15:17,700 --> 00:15:20,300 entirely and see what happened. Lo and behold. 333 00:15:20,300 --> 00:15:22,400 I felt better in the absence of carbohydrates. 334 00:15:22,600 --> 00:15:25,300 I didn't know if that I didn't know it at the time, but this is 335 00:15:25,300 --> 00:15:28,300 my first foray into the keto diet in 2014. 336 00:15:28,300 --> 00:15:29,500 There was a zero hyper on the QT. 337 00:15:29,700 --> 00:15:31,500 Janek diet, there were no food products. 338 00:15:31,500 --> 00:15:33,400 No podcast notebooks. No, nothing. 339 00:15:33,800 --> 00:15:36,800 I was in unchartered territory, but I was experiencing benefits 340 00:15:36,800 --> 00:15:40,000 and decided to run with him. I noticed an almost immediate 341 00:15:40,000 --> 00:15:42,600 Improvement in relationship with food and my battle with 342 00:15:42,600 --> 00:15:46,000 disordered eating started to subside, that alone was reason 343 00:15:46,000 --> 00:15:48,800 enough for me to stick with it, but that wasn't all that 344 00:15:48,800 --> 00:15:50,400 changed. I experienced a drastic 345 00:15:50,400 --> 00:15:53,100 improvement in my gym performance by inflammation 346 00:15:53,100 --> 00:15:56,100 disappeared and I cut my recovery time in half my energy. 347 00:15:56,100 --> 00:15:58,500 Both physically and mentally shot through the roof. 348 00:15:58,800 --> 00:16:01,000 My strengths too. Improved and it was much easier 349 00:16:01,000 --> 00:16:04,000 to maintain a lean physique without all the chronic calorie 350 00:16:04,000 --> 00:16:06,300 counting. I didn't know exactly what I was 351 00:16:06,300 --> 00:16:08,000 doing. But I knew I was onto something 352 00:16:08,400 --> 00:16:10,900 in 2017. I decided it was time to step on 353 00:16:10,908 --> 00:16:13,000 stage. Again, by that point. 354 00:16:13,000 --> 00:16:15,900 I had been following the keto diet for a few years and I felt 355 00:16:15,900 --> 00:16:18,700 pretty confident about its effect on my overall health. 356 00:16:19,100 --> 00:16:21,900 I was unsure how competitive I would be on a bodybuilding stage 357 00:16:21,900 --> 00:16:24,500 with keto, but I figured it was worth a shot and that I blazed 358 00:16:24,500 --> 00:16:27,800 my trail or die trying, they were no keto coaches at the time 359 00:16:27,800 --> 00:16:29,500 and certainly none that we're competitive bodybuilder. 360 00:16:29,600 --> 00:16:31,400 Hers. So I was Flying Blind and 361 00:16:31,400 --> 00:16:34,200 learning as I went. I tracked every morsel of every 362 00:16:34,200 --> 00:16:37,500 macro that went to my mouth. I tested blood ketones, glucose 363 00:16:37,500 --> 00:16:38,600 hormones. Everything. 364 00:16:38,900 --> 00:16:40,900 I took detailed progress, pictures, and measurements, 365 00:16:41,000 --> 00:16:44,100 tracking my training, and assessing how I felt I left no 366 00:16:44,100 --> 00:16:47,000 stone unturned and document everything in to the best of my 367 00:16:47,000 --> 00:16:49,200 ability. I wanted to turn as much, I 368 00:16:49,208 --> 00:16:52,000 wanted to learn as much as humanly possible and pave the 369 00:16:52,000 --> 00:16:54,200 way to a healthier protocol for competition. 370 00:16:54,200 --> 00:16:56,600 Prep dialing. When the show day, finally 371 00:16:56,600 --> 00:16:58,300 arrived. I was at peace with myself. 372 00:16:58,400 --> 00:17:01,100 I knew I had to put in the work. And I was prepared to let the 373 00:17:01,100 --> 00:17:04,200 judges take it from there. I meditated until it's my turn 374 00:17:04,200 --> 00:17:06,800 to step onstage. Fortunately in the judges, liked 375 00:17:06,800 --> 00:17:08,500 what they saw. I brought a level of 376 00:17:08,500 --> 00:17:10,400 conditioning that I had never achieved before. 377 00:17:10,400 --> 00:17:13,400 My skin was paper-thin, showcasing every artery vein and 378 00:17:13,400 --> 00:17:15,400 capillary that I could possibly be seen. 379 00:17:15,800 --> 00:17:18,400 I filled out and had a crazy pump that took all the other 380 00:17:18,400 --> 00:17:21,500 competitors by surprise, as I watched on the center stage, a 381 00:17:21,508 --> 00:17:24,000 new had just brought a level of conditioning table. 382 00:17:24,300 --> 00:17:26,900 That was going to redefine what was possible in the world of 383 00:17:26,900 --> 00:17:29,000 natural bodybuilding. And what's more? 384 00:17:29,200 --> 00:17:30,800 I did it. Following a strict ketogenic 385 00:17:30,800 --> 00:17:33,400 protocol that I developed myself, through rigorous, trial 386 00:17:33,400 --> 00:17:34,900 and error and self-experimentation. 387 00:17:35,100 --> 00:17:38,300 I earned my bodybuilding Pro card that day from then on I 388 00:17:38,300 --> 00:17:41,500 proudly wore the title of a professional natural ketogenic 389 00:17:41,500 --> 00:17:42,700 bodybuilder. One. 390 00:17:42,700 --> 00:17:44,900 I still hold very dear and carry with prime. 391 00:17:45,500 --> 00:17:48,300 I've since dedicated my life to refining my methods and teaching 392 00:17:48,300 --> 00:17:49,400 others. Those techniques. 393 00:17:49,900 --> 00:17:52,800 I genuinely believe in it to be significantly healthier than 394 00:17:52,800 --> 00:17:56,900 traditional dieting methods. It's incredibly sustainable and 395 00:17:56,900 --> 00:17:59,100 I followed it flawlessly for the past seven years. 396 00:17:59,700 --> 00:18:02,600 Performance has only improved in my lifestyle is optimized. 397 00:18:02,600 --> 00:18:05,700 Unfortunately, the industry is still filled with doubters cling 398 00:18:05,700 --> 00:18:08,300 to their dogmatic beliefs about carbohydrates being required in 399 00:18:08,308 --> 00:18:09,800 the sport of performance bodybuilding. 400 00:18:10,500 --> 00:18:13,900 They're ignorant interpretations of the diet can sway you or you 401 00:18:13,900 --> 00:18:15,900 can listen to me. I've coached hundreds of 402 00:18:15,908 --> 00:18:18,500 success, with my methods, many of whom I've have earned their 403 00:18:18,500 --> 00:18:21,700 Pro status and since become coaches themselves, I don't have 404 00:18:21,700 --> 00:18:23,300 all the answers, but I'm confident. 405 00:18:23,300 --> 00:18:26,200 I know one thing pretty damn well, how to optimize your 406 00:18:26,200 --> 00:18:27,600 health and performance by leveraging? 407 00:18:27,600 --> 00:18:30,300 The ketogenic diet. I've quite literally made this 408 00:18:30,300 --> 00:18:32,800 my life's purpose after battling, with his, or eating 409 00:18:32,800 --> 00:18:35,700 for years and being lost. In a sea of endless information 410 00:18:35,900 --> 00:18:38,400 regarding Human Performance. I set out to discover the 411 00:18:38,400 --> 00:18:40,700 solution. Ketogenic natural bodybuilding, 412 00:18:40,700 --> 00:18:43,800 is that solution. So if the possibility of taking 413 00:18:43,800 --> 00:18:46,500 control of your nutrition, removing the guesswork from the 414 00:18:46,500 --> 00:18:49,200 sport of bodybuilding and becoming an overall badass. 415 00:18:49,200 --> 00:18:51,900 Excites you, please continue to the next page. 416 00:18:52,200 --> 00:18:53,600 I'ma go off script for a second here. 417 00:18:53,600 --> 00:18:57,400 So this book is broken down into three primary Parts. 418 00:18:57,600 --> 00:18:59,500 Part one is all the preliminary ground. 419 00:18:59,700 --> 00:19:02,700 They need to kind of use to lay the foundation before you ever 420 00:19:02,700 --> 00:19:05,700 even start to prep. So specifics as it relates to 421 00:19:05,700 --> 00:19:07,900 the ketogenic diet. Specifics, as it relates to body 422 00:19:07,900 --> 00:19:10,300 building your metabolism hormones, etc. 423 00:19:10,300 --> 00:19:13,800 Etc. Phase two is the actual prep 424 00:19:13,800 --> 00:19:16,400 itself. So everything that goes into the 425 00:19:16,400 --> 00:19:19,100 prep. I've broken that section into 426 00:19:19,100 --> 00:19:24,100 seven different phases. Phase one is establishing the 427 00:19:24,100 --> 00:19:26,300 foundation. Basically actually just go to 428 00:19:26,300 --> 00:19:28,900 the table of contents. Will tell you exactly. 429 00:19:29,600 --> 00:19:35,900 What these armed, so Phase 1, establish your Baseline. 430 00:19:35,900 --> 00:19:40,100 So basically all that goes into everything involving your 431 00:19:40,100 --> 00:19:42,100 Baseline. Like what your current body fat 432 00:19:42,100 --> 00:19:44,300 is, what your current metabolism? 433 00:19:44,300 --> 00:19:47,500 Is your metabolic rate. What's your BMR is what your 434 00:19:48,200 --> 00:19:50,000 maintenance intake is? All of that stuff. 435 00:19:50,100 --> 00:19:53,400 Phase two is establishing your protein threshold. 436 00:19:53,400 --> 00:19:56,100 So how to go about establishing that threshold and adjusting 437 00:19:56,100 --> 00:19:58,900 macros? Accordingly phase 3 is about 438 00:19:58,900 --> 00:20:01,500 tapering. Grows, so dropping both proteins 439 00:20:01,500 --> 00:20:05,500 and fats with a specific strategy in mind and then phase 440 00:20:05,500 --> 00:20:08,500 4 is the introduction of ketogenic caloric refeeds. 441 00:20:08,500 --> 00:20:11,200 So I walk you through how to implement those refeeds and use 442 00:20:11,200 --> 00:20:14,400 those strategically for peaking for the prep, our for the 443 00:20:14,400 --> 00:20:19,100 competition, Phase 5 is peak week and showed a, so I break 444 00:20:19,100 --> 00:20:22,200 down everything that goes into Peak weak, electrolyte 445 00:20:22,200 --> 00:20:26,700 manipulations, water manipulations, macro 446 00:20:26,700 --> 00:20:28,900 manipulations, everything, everything that you need to know 447 00:20:28,900 --> 00:20:33,900 with regard to To peeking for the show, Phase, 6 is the 448 00:20:33,900 --> 00:20:36,500 reverse diet refeed. So there's there's two different 449 00:20:36,500 --> 00:20:37,800 phases. Within the reverse Diet. 450 00:20:37,800 --> 00:20:41,800 Phase 6 is still using those reverse diet refeeds, ketogenic, 451 00:20:41,800 --> 00:20:44,500 colloquy feeds. And then phase seven is the 452 00:20:44,500 --> 00:20:46,500 reverse diet Baseline and Beyond. 453 00:20:46,700 --> 00:20:50,300 So basically, how to transition from the reverse diet to a 454 00:20:50,300 --> 00:20:54,500 healthy maintenance or Surplus and put yourself into a building 455 00:20:54,500 --> 00:20:56,900 phase. So, that is basically those 456 00:20:56,900 --> 00:20:59,400 seven phases make up part two of this book. 457 00:21:00,000 --> 00:21:03,100 And then part three is all the different appendices. 458 00:21:03,100 --> 00:21:06,600 So I've got I've got a ton of different appendices in this 459 00:21:06,600 --> 00:21:08,700 book. Some is some are for nutritional 460 00:21:09,800 --> 00:21:15,500 nutrition specific with grocery list meal, prep, Basics recipes, 461 00:21:16,100 --> 00:21:18,000 electrolyte drinks, all that stuff. 462 00:21:18,300 --> 00:21:21,200 And then I've got one for posing and judging appendix. 463 00:21:21,400 --> 00:21:24,300 So that's going to be all the rules and regulations regarding 464 00:21:24,600 --> 00:21:28,300 different posing criteria, and how the judging is taken place. 465 00:21:28,900 --> 00:21:30,700 And then, I've got it. Appendix 4cq. 466 00:21:31,900 --> 00:21:36,600 What's the next one? And appendix for exercise. 467 00:21:36,600 --> 00:21:40,000 So, basically everything with regard to resistance, training 468 00:21:40,000 --> 00:21:44,000 techniques, overload principles, how to manipulate the intensity 469 00:21:44,000 --> 00:21:46,300 in your training, a bunch of sample. 470 00:21:46,300 --> 00:21:50,200 Training, templates, training, cardio templates. 471 00:21:50,200 --> 00:21:52,100 Let's do a whole bunch of resources from a training 472 00:21:52,100 --> 00:21:54,500 perspective. Then I've got a supplements 473 00:21:54,500 --> 00:21:57,500 appendix that breaks down, every single supplement that you would 474 00:21:57,500 --> 00:22:01,100 need and like need to leverage for competition prep. 475 00:22:01,800 --> 00:22:04,700 And then a lot of the In the substance of got one section 476 00:22:04,700 --> 00:22:06,900 dedicated to all the banned substances that you're going to 477 00:22:06,908 --> 00:22:08,500 want to avoid. If you're doing this with a 478 00:22:08,508 --> 00:22:11,100 natural bodybuilding Federation and then I've got a 479 00:22:11,108 --> 00:22:13,500 miscellaneous appendix that goes all into. 480 00:22:14,000 --> 00:22:18,000 You know, how to get your your tanning, you know, tanning for 481 00:22:18,000 --> 00:22:19,500 the show. Dialed in how to get your hair 482 00:22:19,500 --> 00:22:23,400 removal that on how to get them, the, the suits, you know, 483 00:22:23,400 --> 00:22:27,500 whether you're doing a two-piece bikini or, you know, women's 484 00:22:27,500 --> 00:22:31,700 physique competition or men's physique what the regulations 485 00:22:31,700 --> 00:22:34,100 are for the board shorts, or You're doing bodybuilding, a 486 00:22:34,100 --> 00:22:35,800 classic physique, all the different specifics, as it 487 00:22:35,800 --> 00:22:40,100 relates to the suit that you're going to be wearing travel. 488 00:22:40,400 --> 00:22:42,200 All the different ins and outs of travel things. 489 00:22:42,200 --> 00:22:44,100 You need to make sure you're keeping in mind with regard to 490 00:22:44,100 --> 00:22:47,700 travel. I've got just a whole bunch of 491 00:22:47,700 --> 00:22:49,900 appendices here. They're so like half of the book 492 00:22:50,000 --> 00:22:52,600 not quite have the book but almost half the book is just 493 00:22:52,600 --> 00:22:56,400 appendices and resources that you can use specifically for the 494 00:22:56,400 --> 00:22:58,500 sport of competitive competitive bodybuilding. 495 00:22:58,500 --> 00:23:01,300 So I wanted that to be a great resource for yum. 496 00:23:02,700 --> 00:23:07,000 We are I need to see here. It's not gonna lie. 497 00:23:07,000 --> 00:23:09,100 It's kind of exhausting reading. I'm going to, I'm going to do a 498 00:23:09,100 --> 00:23:13,100 whole audio book for this book. I'm at the get some practice in 499 00:23:13,100 --> 00:23:15,700 just like, simply reading is totally different than the 500 00:23:15,700 --> 00:23:17,900 podcasting vibe that I'm normally used to. 501 00:23:17,900 --> 00:23:21,300 So it's this interesting but let's just go ahead and dive 502 00:23:21,300 --> 00:23:24,000 into. I'll read some of this part one 503 00:23:24,100 --> 00:23:26,300 preliminary groundwork section. Just to kind of give you a 504 00:23:26,308 --> 00:23:31,300 little teaser there. Alright, so part one prep for 505 00:23:31,300 --> 00:23:35,300 prep, psychological prep for prep, as I mentioned earlier. 506 00:23:35,900 --> 00:23:38,000 Is a mental sport, not a physical one. 507 00:23:38,200 --> 00:23:41,100 That said, I feel I would be remiss if I started this manual 508 00:23:41,300 --> 00:23:43,900 by talking about macros protein and Bonnie fan. 509 00:23:44,300 --> 00:23:47,800 No, we must start this off in the actual beginning and lay the 510 00:23:47,800 --> 00:23:49,500 proper Foundation to see success. 511 00:23:49,600 --> 00:23:52,400 We must start with the mind. So let us begin this contest 512 00:23:52,400 --> 00:23:56,600 prep with a psychological prep. Why why do you want to compete 513 00:23:56,600 --> 00:23:59,400 in a bodybuilding show? Maybe it's the look good naked. 514 00:23:59,500 --> 00:24:01,100 Perhaps it's to prove somebody wrong. 515 00:24:01,300 --> 00:24:03,600 Maybe you'd have known of a clue in the concept. 516 00:24:03,600 --> 00:24:05,700 Just sounds cool. I highly encourage you to sit 517 00:24:05,700 --> 00:24:07,500 with yourself and explore your thoughts. 518 00:24:07,500 --> 00:24:10,300 On the topic bodybuilding is not a trivial thing. 519 00:24:10,600 --> 00:24:12,900 It cannot be taken. As such what you are about to 520 00:24:12,900 --> 00:24:14,500 embark on, will change your life. 521 00:24:14,700 --> 00:24:17,200 There is no doubt about it. It's essential to have a strong 522 00:24:17,200 --> 00:24:19,500 enough. Why to sustain you through the 523 00:24:19,500 --> 00:24:22,900 ups and downs, the trials and the tribulations if your why is 524 00:24:22,900 --> 00:24:26,300 not rock-solid, you will fail. You'll crumble at the first sign 525 00:24:26,300 --> 00:24:28,500 of resistance. My, why is simple? 526 00:24:28,800 --> 00:24:31,400 I wanted to create a self-imposed hardship that I can 527 00:24:31,400 --> 00:24:34,300 chip away at every damn day for the purpose of self-discovery. 528 00:24:34,700 --> 00:24:38,300 I genuinely believed by Link to be the ideal vehicle for 529 00:24:38,300 --> 00:24:40,600 learning your capabilities, in understanding your limits. 530 00:24:40,600 --> 00:24:43,800 Nothing embodies the core values of patience discipline 531 00:24:43,800 --> 00:24:46,300 persistence and work ethic quite like this sport. 532 00:24:46,600 --> 00:24:49,500 If your master the sport by definition, you master those 533 00:24:49,500 --> 00:24:53,100 character, traits those trades, then bleed into every other area 534 00:24:53,100 --> 00:24:55,800 of your life and everything begins to flourish body book has 535 00:24:55,800 --> 00:24:58,300 become my life. Hack for being a better person. 536 00:24:58,800 --> 00:25:01,300 It's also the thing, the best thing that you can do for your 537 00:25:01,300 --> 00:25:04,200 health and physical well-being. I've always said that resistance 538 00:25:04,200 --> 00:25:06,800 training paired with a ketogenic It is the closest thing we've 539 00:25:06,800 --> 00:25:09,000 found to the Fountain of Youth consistent training. 540 00:25:09,000 --> 00:25:11,000 Couple with a well-formulated ketogenic diet. 541 00:25:11,000 --> 00:25:14,200 Adhere to daily will compound over time and manifest into 542 00:25:14,200 --> 00:25:17,300 something into true Health that lasts well into your golden 543 00:25:17,300 --> 00:25:20,000 years. I'm confident that I'll have 544 00:25:20,000 --> 00:25:22,300 many more quality years of my loved ones, due to the health 545 00:25:22,300 --> 00:25:23,300 and lifestyle. Decisions. 546 00:25:23,300 --> 00:25:26,800 I've made since adopting this protocol of ketogenic natural 547 00:25:26,800 --> 00:25:28,700 bodybuilding. The point is, simple 548 00:25:28,800 --> 00:25:29,800 established. Your why? 549 00:25:29,800 --> 00:25:32,700 And keep it top of Mind, know what drives and know. 550 00:25:32,700 --> 00:25:34,200 What drives you and hold it. Close. 551 00:25:34,600 --> 00:25:35,700 It will keep you moving in the right direction. 552 00:25:35,900 --> 00:25:38,200 Action. Secondly, you should recognize 553 00:25:38,200 --> 00:25:40,600 and accept the fact that you can't half-ass a competition 554 00:25:40,600 --> 00:25:42,700 prep in. Must consume you and it must 555 00:25:42,700 --> 00:25:45,900 become your main priority. The absolute worst outcome that 556 00:25:45,900 --> 00:25:48,700 could happen is to walk off that stage when it's all said and 557 00:25:48,700 --> 00:25:51,900 done and be filled with regret the regret of knowing that you 558 00:25:51,900 --> 00:25:54,800 cut Corners regret that you didn't go the extra mile when 559 00:25:54,800 --> 00:25:58,400 you should have that. Kind of regret is a cancer that 560 00:25:58,400 --> 00:26:00,600 can spread into the other areas of your life as well. 561 00:26:00,800 --> 00:26:03,600 Don't let it give this prep, your everything and confidently 562 00:26:03,600 --> 00:26:06,900 know within your heart of hearts that you Didn't hold back, do 563 00:26:06,900 --> 00:26:08,800 that. And I promise you, you'll be 564 00:26:08,800 --> 00:26:11,200 able to hold your head high regardless of how you place 565 00:26:12,100 --> 00:26:13,700 giving something or everything requires. 566 00:26:13,700 --> 00:26:16,100 Sacrifice competitive bodybuilding requires a 567 00:26:16,100 --> 00:26:19,000 significant amount of sacrifice. You have to sacrifice many 568 00:26:19,000 --> 00:26:20,600 aspects of your social life. Meal. 569 00:26:20,600 --> 00:26:22,300 Flexibility will become a distant memory. 570 00:26:22,600 --> 00:26:24,900 Skipping a workout because it doesn't jibe with your day is 571 00:26:24,900 --> 00:26:27,200 not an option. Boozing it up with your buddies 572 00:26:27,200 --> 00:26:30,200 is forbidden life, as you know, it is about to change 573 00:26:30,200 --> 00:26:32,600 drastically. Do I say this to scare you? 574 00:26:32,800 --> 00:26:35,600 Not at all many outliers are blessed with fantastic. 575 00:26:35,900 --> 00:26:38,200 X and can play it a bit more Loosely with their meals. 576 00:26:38,200 --> 00:26:40,700 Some competitors. Skip, many training sessions and 577 00:26:40,700 --> 00:26:44,200 still look amazing on show day. However, this book and my 578 00:26:44,200 --> 00:26:47,200 overall philosophy, towards bodybuilding are not geared 579 00:26:47,300 --> 00:26:50,000 towards seeing the, what you can get away with. 580 00:26:50,100 --> 00:26:53,200 Instead, the essence of my message and my prep protocol is 581 00:26:53,200 --> 00:26:56,700 to truly pull out all the stops and optimize your prep and 582 00:26:56,700 --> 00:27:00,200 performance as much as humanly possible to truly optimize. 583 00:27:00,200 --> 00:27:02,900 You must not only accept, but Embrace a certain degree of 584 00:27:02,900 --> 00:27:06,100 sacrifice. Let that fact excite you So many 585 00:27:06,100 --> 00:27:09,200 people desire, an easy life. I encourage you to smile in the 586 00:27:09,200 --> 00:27:12,300 face of adversity. I want to lay down some ground 587 00:27:12,300 --> 00:27:15,400 work in terms of expectations. What are your expectations? 588 00:27:15,500 --> 00:27:17,900 Be honest with yourself. Are you expecting to have six 589 00:27:17,900 --> 00:27:20,900 pack abs and negative 2% body fat and 45 days. 590 00:27:21,200 --> 00:27:23,900 If so, come to grips with the fact that you're in for a rude, 591 00:27:23,900 --> 00:27:26,800 awakening. Do you expect to do your first 592 00:27:26,800 --> 00:27:28,800 show? Go Pro and then beyond Olympia 593 00:27:28,800 --> 00:27:30,300 state within a matter of a few years. 594 00:27:30,400 --> 00:27:32,700 If so, go ahead and pinch yourself because you need to 595 00:27:32,700 --> 00:27:35,500 wake up from your dream, having the right expectation, that the 596 00:27:35,500 --> 00:27:37,800 on Out of this journey is Paramount. 597 00:27:37,800 --> 00:27:40,200 I've known many a competitor who started their prep with 598 00:27:40,200 --> 00:27:43,100 delusions of grandeur only to hit a wall one month in and 599 00:27:43,100 --> 00:27:44,700 become discouraged and depressed. 600 00:27:44,900 --> 00:27:47,400 I can't promise you that this book will guarantee you a pro 601 00:27:47,400 --> 00:27:49,700 status. I can't promise that you'll be 602 00:27:49,700 --> 00:27:51,900 the next Arnold Schwarzenegger, making your living as a 603 00:27:51,908 --> 00:27:55,200 competitive bodybuilder, but I can promise you this, you'll be 604 00:27:55,200 --> 00:27:57,800 given the tools to push your body further than it has ever 605 00:27:57,800 --> 00:28:00,100 been tested before. He'll have the guidance 606 00:28:00,100 --> 00:28:02,400 necessary to optimize your competition prep. 607 00:28:02,600 --> 00:28:05,300 While following a ketogenic diet and lifestyle, you'll be 608 00:28:05,300 --> 00:28:08,000 equipped. Opt to continue improving your 609 00:28:08,000 --> 00:28:09,900 body. Your body long after your prep 610 00:28:09,900 --> 00:28:13,500 is over, and you'll be capable of bringing your absolute best 611 00:28:13,500 --> 00:28:16,000 package to the stage with time. And resources. 612 00:28:16,000 --> 00:28:19,300 You have at your disposal. I'll even take it one step 613 00:28:19,300 --> 00:28:21,500 further. If you follow my protocol to the 614 00:28:21,500 --> 00:28:24,400 absolute best of your ability and push yourself beyond what 615 00:28:24,400 --> 00:28:27,100 you thought possible, you have something to show for it. 616 00:28:27,300 --> 00:28:29,800 You'll be proud of what you've accomplished with those 617 00:28:29,800 --> 00:28:32,800 expectations. You cannot fail, one more piece 618 00:28:32,800 --> 00:28:34,600 of psychological prep before we commence. 619 00:28:35,100 --> 00:28:37,500 We are all. Was the macros that work? 620 00:28:37,500 --> 00:28:40,100 Well for me may not be appropriate for you whatsoever. 621 00:28:40,600 --> 00:28:43,300 The time is true with our mindset. 622 00:28:43,300 --> 00:28:46,000 The same is true with our mindset and our outlook on life, 623 00:28:46,500 --> 00:28:49,800 my approach to something may be different than what you respond 624 00:28:49,800 --> 00:28:52,700 to still with each prep. I've gone through a made, 625 00:28:52,700 --> 00:28:54,600 massive advancements in my mindset. 626 00:28:54,900 --> 00:28:57,700 I want to share some with you and set you up for success. 627 00:28:58,500 --> 00:29:01,500 As I mentioned in the beginning, bodybuilding is a mental sport. 628 00:29:01,500 --> 00:29:03,800 Not a physical one. Wrap your mind around these 629 00:29:03,800 --> 00:29:07,700 concept and you'll be primed for The diversities that arise play 630 00:29:07,700 --> 00:29:09,200 the long game. What does that mean? 631 00:29:09,200 --> 00:29:11,600 Exactly. It means to be patient, never 632 00:29:11,600 --> 00:29:14,900 make a rusted shizen that sacrifices your integrity health 633 00:29:14,900 --> 00:29:18,100 or moral code of ethics, be excited about how you look feel 634 00:29:18,100 --> 00:29:19,900 and perform when you're 80 years old. 635 00:29:20,000 --> 00:29:23,200 Not just the summer, don't opt for a quick win, only to sell 636 00:29:23,200 --> 00:29:26,300 yourself, short down the road. As I said before, natural 637 00:29:26,300 --> 00:29:28,600 bodybuilding paired with the ketogenic diet is the closest 638 00:29:28,600 --> 00:29:30,100 thing. I found the Fountain of Youth 639 00:29:30,100 --> 00:29:33,500 and you should throw that away and you shouldn't throw that 640 00:29:33,500 --> 00:29:35,600 away, especially when you don't have to. 641 00:29:36,800 --> 00:29:39,100 Eat Right, train hard, and repeat, repeat. 642 00:29:39,100 --> 00:29:41,500 Repeat, if you do that. You cannot fail. 643 00:29:41,600 --> 00:29:44,600 This is a lifestyle in which the, by The Victors are the most 644 00:29:44,600 --> 00:29:46,900 disciplined. And the most consistent. 645 00:29:46,900 --> 00:29:49,400 You don't have to be blessed with the best genetics or be 646 00:29:49,400 --> 00:29:51,000 born with exceptional natural skills. 647 00:29:51,400 --> 00:29:53,900 You just have to embrace the daily habits and routines that 648 00:29:53,900 --> 00:29:56,600 move you in the right direction. If you commit to daily habits 649 00:29:56,600 --> 00:29:58,800 and routines in line with your nutritional and training 650 00:29:58,800 --> 00:30:02,400 guidelines, you will succeed. The old adage that you can't 651 00:30:02,400 --> 00:30:04,400 rush. Greatness is nowhere truer than 652 00:30:04,400 --> 00:30:06,000 a natural bodybuilding in the cuticle. 653 00:30:06,200 --> 00:30:08,700 Down building quality. Muscle takes time. 654 00:30:08,700 --> 00:30:11,200 There are no quick fixes becoming deeply key to adapted 655 00:30:11,200 --> 00:30:14,000 as an Ever improving physiological phenomenon. 656 00:30:14,400 --> 00:30:17,200 Being strict the key to adapted for six years, is significantly 657 00:30:17,200 --> 00:30:19,900 different than six months. It just keeps getting better and 658 00:30:19,900 --> 00:30:22,400 better. No, and accept this fact, be 659 00:30:22,400 --> 00:30:24,500 excited for the journey. If you want instant 660 00:30:24,500 --> 00:30:28,300 gratification, you should put this book down now, for best 661 00:30:28,300 --> 00:30:30,400 results with this guy'd be a stoic. 662 00:30:30,600 --> 00:30:34,100 What is stoicism is a philosophy of personal ethics informed by 663 00:30:34,100 --> 00:30:36,000 its system of logic and its views on the net. 664 00:30:36,100 --> 00:30:39,100 For world, I would describe a stoic individual as someone who 665 00:30:39,100 --> 00:30:41,400 doesn't let circumstances outside their control with 666 00:30:41,400 --> 00:30:43,600 negatively impact their emotions and actions. 667 00:30:44,000 --> 00:30:46,500 It is the ability to analyze your current situation. 668 00:30:46,600 --> 00:30:48,100 Make the most of it based on reason. 669 00:30:48,400 --> 00:30:49,900 And then be at peace with that decision. 670 00:30:50,700 --> 00:30:53,000 My introduction to stoic thinking came from the obstacle, 671 00:30:53,000 --> 00:30:56,300 is the way by Ryan holiday. The book had a profound impact 672 00:30:56,300 --> 00:30:58,800 on how I view the world and my place in it. 673 00:30:58,900 --> 00:31:02,100 It is guided me in times of adversity and I listen to it in 674 00:31:02,100 --> 00:31:04,900 audio format every single time. I go through a competition prep 675 00:31:05,500 --> 00:31:08,600 as I've It's firsthand their hardships during prep just as 676 00:31:08,600 --> 00:31:12,000 their hardships in life, knowing how to interpret them, and make 677 00:31:12,000 --> 00:31:14,600 reasonable judgments on how to move forward is crucial. 678 00:31:15,000 --> 00:31:18,800 And a stoic mindset is your key. The final suggestion. 679 00:31:18,800 --> 00:31:21,600 I'd like to make. Is this find your Stillness. 680 00:31:21,900 --> 00:31:24,900 We live in a world in which everyone and everything seems to 681 00:31:24,900 --> 00:31:26,700 be in a Perpetual state of chaos. 682 00:31:27,000 --> 00:31:29,100 We're constantly jumping between tasks. 683 00:31:29,100 --> 00:31:32,000 And this trend has only been Amplified by the rise of social 684 00:31:32,000 --> 00:31:33,900 media. We're constantly Tethered to our 685 00:31:33,900 --> 00:31:36,000 devices and we are never able to be alone. 686 00:31:36,100 --> 00:31:39,300 With our thoughts, a competition prep has a funny way of forcing 687 00:31:39,300 --> 00:31:41,700 silence upon us. And breaks it with open arms, 688 00:31:42,100 --> 00:31:44,100 perhaps. It's because Cal to get so low 689 00:31:44,200 --> 00:31:46,700 that we have little energy for anything else, or perhaps. 690 00:31:46,800 --> 00:31:50,000 It's the laser focus on a goal. Whatever it is take full 691 00:31:50,000 --> 00:31:52,300 advantage of it. I fully tapped into the 692 00:31:52,300 --> 00:31:55,600 Stillness during my last month my competition prep after every 693 00:31:55,600 --> 00:31:57,700 training session. I would go to the park and run a 694 00:31:57,700 --> 00:32:00,900 mile or two as a means of light cardio and meditation time. 695 00:32:01,400 --> 00:32:03,200 After that run. I would sit against a tree and 696 00:32:03,208 --> 00:32:05,100 just be present, totally completely. 697 00:32:05,300 --> 00:32:08,400 It was beautiful. While I was in that state, the 698 00:32:08,400 --> 00:32:10,900 rat race of the world had. No, hold on me instead. 699 00:32:10,900 --> 00:32:12,400 I began to see things more clearly. 700 00:32:12,900 --> 00:32:14,900 By doing the same. You'll be able to pick out the 701 00:32:14,900 --> 00:32:19,000 meaningful from The Superficial, rather than skating from one - 702 00:32:19,000 --> 00:32:21,800 objective to the next. You can take the time to pause 703 00:32:21,800 --> 00:32:24,400 and reflect everything you do, has a purpose. 704 00:32:25,200 --> 00:32:28,900 This Stillness is powerful and you'll know when you feel it. 705 00:32:28,900 --> 00:32:32,200 Please take full advantage of it and don't squander the moment. 706 00:32:32,200 --> 00:32:35,100 Breathe it in and let it awakened you leverage its power 707 00:32:35,100 --> 00:32:39,000 long after the Over life is too short, not be present in the 708 00:32:39,000 --> 00:32:41,900 moment fashion your day-to-day so that it contributes to the 709 00:32:41,900 --> 00:32:44,100 future but don't live mindlessly. 710 00:32:44,400 --> 00:32:48,100 Soak it up every second of that journey and learn from every 711 00:32:48,100 --> 00:32:51,000 lesson, it teaches you tap into your Stillness and let it 712 00:32:51,000 --> 00:32:54,000 transcend the prep. Let it into your entire life. 713 00:32:54,000 --> 00:32:56,400 Let it become your voice of clarity. 714 00:32:56,900 --> 00:32:58,900 All right. So now is the technical prep for 715 00:32:58,900 --> 00:33:03,100 prep section and this is going to be like nearly impossible to 716 00:33:03,100 --> 00:33:05,700 really read online. I mean, I'm going to read it 717 00:33:05,700 --> 00:33:06,700 when I do that. Audio book. 718 00:33:06,700 --> 00:33:11,400 But this is when I start getting into some of the calculations 719 00:33:11,400 --> 00:33:13,600 like, macro manipulations, things of that nature. 720 00:33:14,400 --> 00:33:19,100 So I'm not so sure that it would make sense to read this as 721 00:33:19,100 --> 00:33:20,600 opposed. You actually reading it and 722 00:33:20,600 --> 00:33:23,100 going through the calculations. So I won't. 723 00:33:23,100 --> 00:33:27,700 But all that to same, then is a very, very quick little intro. 724 00:33:27,700 --> 00:33:32,800 That's basically just the disclaimer and the introduction 725 00:33:33,000 --> 00:33:35,500 chapter. So, hopefully that's at least, 726 00:33:35,500 --> 00:33:37,100 grab drinks. Just a little bit. 727 00:33:37,500 --> 00:33:40,600 The rest of this book is incredibly detailed as far as 728 00:33:40,600 --> 00:33:44,700 specific macronutrient manipulations, caloric, 729 00:33:44,700 --> 00:33:48,500 calculations types of foods, to consume types of fats, to 730 00:33:48,500 --> 00:33:52,800 consume types of proteins, to consume types of carbs to avoid 731 00:33:53,100 --> 00:33:57,100 all kinds of details specific to the art of competition 732 00:33:57,100 --> 00:34:00,000 bodybuilding. So I'm super excited about this. 733 00:34:00,500 --> 00:34:02,600 Again this kind of weird to read in, this was just a 734 00:34:02,608 --> 00:34:04,200 recommendation from my publishing company. 735 00:34:04,200 --> 00:34:06,900 They said, hey, you know you want to Read the first little 736 00:34:06,900 --> 00:34:10,199 bit of your book, put it on a podcast and let people know 737 00:34:10,600 --> 00:34:13,500 where to get it. So I'm gonna have to work on my, 738 00:34:14,000 --> 00:34:16,000 my reading skills for podcast form. 739 00:34:16,000 --> 00:34:18,500 There's no doubt about it. I do not feel confident not 740 00:34:18,500 --> 00:34:20,800 recording my audio book just yet. 741 00:34:20,800 --> 00:34:22,900 But I'm gonna get this dialed in. 742 00:34:22,900 --> 00:34:25,400 And the audio version will be in my own voice because I like it 743 00:34:25,400 --> 00:34:28,500 so much better when the author reads the book, but that will 744 00:34:28,500 --> 00:34:31,300 come out at some points in the hopefully not too distant 745 00:34:31,300 --> 00:34:36,400 future, but if you are so inclined, please go to It 746 00:34:36,400 --> 00:34:40,300 ketogenic bodybuilding.com and get the book. 747 00:34:40,300 --> 00:34:42,900 It links out to Amazon. It's sold on Amazon. 748 00:34:43,600 --> 00:34:47,300 That when this podcast goes live on the 31st. 749 00:34:47,400 --> 00:34:51,800 I believe the book will be live. So is ready to rumble. 750 00:34:52,400 --> 00:34:55,500 Ketogenic bodybuilding.com is where like the that's like the 751 00:34:55,500 --> 00:34:58,900 main website for the book since that is the title of the book 752 00:34:59,200 --> 00:35:02,900 and you can get it on Amazon. I think also have it available 753 00:35:02,900 --> 00:35:05,500 at like Barnes & Noble as well in the near future, but there 754 00:35:05,500 --> 00:35:08,700 should be Be paperback, versions hard cover versions. 755 00:35:08,700 --> 00:35:12,100 All that good stuff. Also, if you do go to ketogenic 756 00:35:12,100 --> 00:35:16,100 bodybuilding.com, there is a link where you can put in your 757 00:35:16,100 --> 00:35:19,700 name and email and when you do that and hit submit, you get a 758 00:35:19,700 --> 00:35:23,700 email that sends that basically sends you a spreadsheet that 759 00:35:23,700 --> 00:35:26,400 I've made as a free companion spreadsheet that you can 760 00:35:26,500 --> 00:35:29,100 download yourself and use personally, if you were to go 761 00:35:29,100 --> 00:35:32,300 through this prep protocol. So basically, it's very similar 762 00:35:32,300 --> 00:35:34,500 to what I use with my one-on-one coaching clients. 763 00:35:35,300 --> 00:35:39,000 It allows you to Plug in your daily weight, your macronutrient 764 00:35:39,000 --> 00:35:41,100 goals. See the trend line see how your 765 00:35:41,100 --> 00:35:44,200 body is adjusting as time goes by and really get things dialed 766 00:35:44,200 --> 00:35:46,500 in and tracked for a competition prep. 767 00:35:46,700 --> 00:35:50,100 So by all means go to Q. Jake bodybuilding.com putting 768 00:35:50,100 --> 00:35:53,300 that information get that free companion spreadsheet and make 769 00:35:53,300 --> 00:35:56,500 full use of vent. It's going to be a little while 770 00:35:56,500 --> 00:36:00,200 but I also am working on a full-blown competition. 771 00:36:00,200 --> 00:36:04,400 Prep course, like an online course that is specifically 772 00:36:04,400 --> 00:36:08,200 using this protocol. Of mine, I'm very, very excited 773 00:36:08,200 --> 00:36:10,200 about. This will be without a doubt the 774 00:36:10,200 --> 00:36:14,700 most detail-oriented course. Online course, for bodybuilding. 775 00:36:14,700 --> 00:36:18,100 Like, I feel 100% confident in saying been so that will come 776 00:36:18,100 --> 00:36:21,200 out sometime later this year, but that is, that's what's in 777 00:36:21,200 --> 00:36:22,000 the works right. Now. 778 00:36:22,400 --> 00:36:26,600 The book itself has been the vast majority of my, my efforts 779 00:36:26,600 --> 00:36:29,600 as of the past two years. So, super excited about that. 780 00:36:29,600 --> 00:36:33,000 If you do get the book, please, please, please take the time to 781 00:36:33,400 --> 00:36:35,500 throw me a review on Amazon. I don't know how the whole 782 00:36:35,500 --> 00:36:37,500 algorithm. Expect from what my Publishing 783 00:36:37,500 --> 00:36:42,500 Company tells me the the more views or download our purchases. 784 00:36:42,500 --> 00:36:46,000 And then corresponding reviews. I get on Amazon, the better that 785 00:36:46,000 --> 00:36:48,700 works from the algorithm and it gets the book in front of more 786 00:36:48,700 --> 00:36:51,600 people and at the end of the day, I'm just super passionate 787 00:36:51,600 --> 00:36:54,600 about this message. And what it does from a health 788 00:36:54,600 --> 00:36:57,900 standpoint for natural competitive bodybuilders, that 789 00:36:57,900 --> 00:37:00,600 could benefit from it. So, I'm highly motivated to 790 00:37:00,600 --> 00:37:02,400 spread the word, and I truly, truly, do. 791 00:37:02,400 --> 00:37:05,900 Hope that all of you that read the book find Value in it. 792 00:37:06,100 --> 00:37:11,200 Find benefit in it and put its principles into practice and are 793 00:37:11,200 --> 00:37:12,200 able to reach your goals with it. 794 00:37:12,200 --> 00:37:15,300 So that said, thank you so much for taking the time to listen to 795 00:37:15,300 --> 00:37:16,600 this. Hopefully, I didn't bore you too 796 00:37:16,600 --> 00:37:19,500 much with my reading. I've got my baby on the way, 797 00:37:19,500 --> 00:37:22,400 Robert rigel Sykes, and have to get better at reading him 798 00:37:22,400 --> 00:37:24,600 bedtime stories. So, this is practice for that. 799 00:37:24,900 --> 00:37:26,700 Thank you again. And until next time, you'll have 800 00:37:26,700 --> 00:37:28,100 a great one. Love you much. 801 00:37:28,100 --> 00:37:30,200 Take care. And audios.