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Well, hello, ladies and gents 
Robert Sykes Quito service.com. 

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Today, I've got special guest, 
David Jordan on the podcast, he 

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and I got introduced via my 
newsletter. 

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He messaged me, it was talking 
about the atg program for 

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developing a better knee Health,
been Patrick program. 

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These overtones guy and he was 
just talking to me about how the

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benefits he's experienced from. 
It just totally transformed his 

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his training Endeavors so he and
I get into deep conversation 

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there on the newsletter and I'm 
like, man, I just got to get you

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in the podcast with Ivan to 
training, without any nutrition.

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We'll just see what all we can 
learn. 

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So that's exactly what we did. 
I thoroughly enjoy the 

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conversation. 
I've got no doubt that you will 

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take something from it. 
So without further Ado, sit back

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relax and do a podcast with 
David Jordan and we are lab. 

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David, how are you men in 
fantastic? 

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Are you up? 
I'm good, but I'm good. 

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So we get in contact because I'd
put on a Loser talking about 

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knees over toes, been Patrick 
program and you responded back 

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and said you've been doing it 
for like close to two years now.

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Right? 
About three, or about three and 

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a half years now. 
Nice, nice. 

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And you saw, you've seen 
tremendous benefit from it. 

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I've been doing it for like four
weeks, maybe six weeks, and I've

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noticed a benefit, but we 
started kind of going down the 

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rabbit hole about, you know, 
reverse Nordic curls and all 

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kinds of other stuff. 
So, I'm kind of curious to pick 

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your brain, man. 
Like what made you dive into 

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that program? 
The first place where you hurt 

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having some, some knee issues 
that we're trying to get 

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resolved. 
Yeah, so I've been lifting, I've

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been a natural body butter for 
about 16 years. 

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I don't really compete. 
I competed once when I was 19 

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but over the years it kind of 
beat me up a little bit and I 

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reached a point where I was 
trying to do, you know the Avro 

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ler where you're on your knees 
and you need to just roll out 

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the Ab Roller and I couldn't 
even do it, because I was in so 

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much knee pain and I didn't even
realize it, it just kind of 

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crap. 
Buy me one day and I just went 

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in search of solutions and I 
tried essentially everything you

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could do just building it on top
of a normal. 

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What? 
I consider a fairly traditional 

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bodybuilding approach to 
training legs, and nothing ever 

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came. 
Close to alleviating my knee 

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pain until I dove into just 
doing the atg program verbatim. 

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Exactly the way that been lays 
it out in his program, where you

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Do the 12 weeks, 20, you do the 
12 weeks of day. 

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That's when you do the 12 weeks 
of Standards. 

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I went from being in constant 
knee pain, where I was just 

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always feeling some nag or pull 
in either of my knees to the 

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point now, where I could just 
get on the floor cold and 

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without reverse nordics with 
zero pain at all, and it's just 

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Nine Dead difference. 
Now, I'd recommend anybody, 

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that's on the fence about trying
H TG Sponsored and paid paid for

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Ben. 
Doesn't pay me to say this, but 

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it is, it has really changed my 
life and it's helped the lives 

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of a lot of people that I've 
known and recommended it to. 

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It is just it builds the 
foundation of the hardware that 

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we don't typically think of as 
bodybuilders, the hip flexor the

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rotator cuff, the quadratus, 
lumborum, the groin, all these 

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things that we never in 
traditional bodybuilding, Think 

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about, but they do play a huge 
role in our overall Health and 

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Longevity. 
So, just building those up 

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through the foundation of atg. 
Is this something that I just 

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can't recommend enough? 
What do you think the initial 

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pain came from that? 
Do you think that's Amplified as

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a result of the bodybuilding 
training that you've been doing?

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Or do you think it's just simply
wear and tear as you've gotten 

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older? 
Like what do you think is the 

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driver for? 
Pain need for there to be an 80 

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g program in the first place. 
I think it comes from a focus on

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the short range of exercises and
with zero little 20 focus on 

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long-range exercises. 
So lot of short-range exercises 

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emphasize muscular growth like a
half squat, essentially where 

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you can load it up pretty well 
and you don't necessarily have 

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to go A full depth, but and that
can build your glutes. 

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It'll build your hamstrings a 
little bit. 

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It'll build your quads, right? 
Just a traditional parallel 

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squat that that will work to 
build muscle. 

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But what that doesn't do, is 
work your knee through the full 

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range of motion, and give you 
all the benefits that are listed

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from something like that. 
Along with a really, really 

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strong emphasis on hamstring 
work and CAD work and strengthen

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Your see once you incorporate, 
that's the biggest thing that a 

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traditional bodybuilding program
is missing, is that it does not 

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have enough emphasis on? 
Well, these mind didn't because 

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my hamstrings were little before
doing atg. 

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So just another side note, is 
you'll get tremendous hamstring 

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growth from it. 
But the the hamstring emphasis 

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where you doing a lot of stiff, 
legged, deadlifts, you know, a 

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lot of calves work and a lot of 
training your feet through the 

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sled work. 
It's just it just night and day.

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What it does for, for your 
joints. 

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Whereas traditional bodybuilding
training. 

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Sure your muscles will get 
bigger. 

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I didn't have small legs for 
bodybuilding when I started her,

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say, I'm 64. 
So my legs aren't huge by any 

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stretch of the imagination. 
I only weigh 210 pounds. 

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But that's just some, some 
context there is. 

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It's just, it's not. 
Not. 

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Necessarily the fault of the 
bodybuilding, it was more the 

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fact that I wasn't incorporating
all these other essential 

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exercises that are 
foundationally covered. 

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If you just do the bare minimum 
of the atg program, it'll cover 

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all those foundational basis for
you without you having to worry 

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about it, like a supplement to 
your bodybuilding training. 

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That just covers your longevity 
for your knees and your lower 

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back. 
Yeah. 

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I feel like if you look at 
bodybuilding especially but Also

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just everyday life for most 
people. 

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There they're activating the 
extension portion of the range 

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of motion within the knee, on a 
regular basis either body. 

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But only got like the quad 
extensions and your work on the 

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extension range for the knee 
there. 

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But there's very little work on 
knee flexion per se. 

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And I think it's just it seemed 
like the pain is Amplified as a 

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result of an imbalance more so 
than anything. 

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I agree and they did. 
You program has a lot of 

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emphasis on unilateral movements
to help fix any potential issues

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from having one side, be more 
dominant than the other key 

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example of that is the atg split
squat, which is the kind of the 

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one that you'll see, if you see 
an advertisement for the 

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program, or if you see a picture
of Ben, oftentimes you'll see 

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him sitting in the bottom of a 
split Squat and there's a very 

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good reason for that. 
That movement alone opens up 

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your hip flexors in a way. 
That no amount of yoga is going 

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to get you to be able to do the 
kind of things that Ben does 

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where you can. 
You can just break down and do a

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split squat, immediately from 
Court, not a split squat AI into

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front splits immediately after 
dunking, just because of the his

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ability to work through these 
foundational movements that he's

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put in this program, in such a 
strategic way that they just 

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build out everything you need. 
Need to not only have and build 

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that strength but also to get 
all that flexibility and that 

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flexibility in the way that they
worded it. 

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Bulletproof your body. 
And I truly, and I've seen it 

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firsthand, it's just the things 
that it does to strengthen your 

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knees and your back, and just 
your body in general, just by 

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following the program, as it is 
from, its, you know, base form 

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without needing to deviate much 
at all. 

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It's just it's life-changing. 
Yeah, I agree. 

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I've only been doing like, said 
for a few weeks, but I'm 

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beginning to recognize that our,
your knees crunchy, like, are 

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they noise that I've noticed 
that when I'm doing like, the 

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Patrick step or the poliquin 
step up like my knees? 

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Just pop with every single 
repetition, it doesn't hurt but 

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they're like incredibly noisy. 
Yes, that that is called 

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crepitus and crepitus does not 
necessarily indicate an issue 

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with your knees at all. 
I still have that significantly 

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as well. 
For example, if If I go into a 

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full atg squat on a slant board,
so you're standing on the slant 

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board facing downward and the 
slant is at about a 45 degree 

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angle and you're squatting on 
that asked to grasp, where 

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essentially your ass is almost 
touching your heels. 

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When you have you near the very,
very bottom of the squat. 

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Not not what you see typically 
in a gym but where your you're 

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fully ass to Grass squatting on 
a slant board. 

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Every single time I get in the 
bottom of that movement, I have 

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that same Thing where I just get
pretty loud crepitus. 

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If I don't have my headphones 
on, I can hear every little 

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Crunch and Munch, but it does 
not, it goes away a little bit. 

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But it once again, it is not an 
indicator of having bad knees, 

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it's just part of what your 
knees do and the more that you 

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do it it's going to get a little
bit better but to say it's going

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to go away entirely is not the 
case and it doesn't necessarily 

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need to go away because I'm at a
point now where I feel like I've

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successfully you know, Air 
quotes bulletproof my knees from

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where they were before but I 
still have pretty loud crepitus.

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Yeah, okay. 
So that's like saying it's not 

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that my niece have hurt but like
the noise itself, doesn't seem 

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to correlate it all with the 
pain. 

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So I'm not really worried about 
the, the noise per se when it 

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comes to the the program. 
So I got the atg a, I've been 

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going through that but I must 
have, I'm really bad at reading 

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directions. 
I just kind of, like, look at my

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picture. 
This is this is saying the 

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truth, everything in life. 
When I get like, When we got our

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crib for the baby, I didn't read
the directions. 

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I just looked at the picture and
went, that's kind of what I've 

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been doing with this program. 
But you mentioned that each one 

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of these is supposed to be 12 
weeks. 

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I think I did the first one for 
four weeks, then moved on to the

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second one. 
So I guess each one is supposed 

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to be 12 weeks. 
Yes, I would recommend that you 

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do the full 12 weeks and the 
reason for this is there is a 

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good reason for this Rob. 
And it's because you're not just

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Building muscle muscle builds 
pretty quickly, but you're 

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building the ligament strength. 
So, for example, hathor 

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bjornsen. 
He just pulled his, you just 

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tore his Peck and he'll probably
never be able to achieve his 

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goal of being, you know, you 
said, originally set out to be 

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one of the best power lifters in
the world in the last year. 

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And he just went straight into 
trying to bench press, I think 

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it was bench pressing around. 
550 pounds at a me and he tours 

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Peck heat or spec because he 
hadn't been building up his 

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foundation of power lifting over
the years and, you know, getting

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all the ligament strength that's
needed from that. 

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It's a similar example to 
Jumping straight into reverse 

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nordiques. 
You don't want to jump straight 

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into reverse nordics, that are 
on the standard program because 

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you need to build the 
foundational. 

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Ligament strength that happens 
through doing the 12 weeks of 0 

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to 12 weeks. 0 will give you the
ligament strength for the 12 

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weeks of dents in the 12 weeks 
of dance will give you the 

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strength that you need for the 
12 weeks of standard. 

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And then once you get in 
standard, then you can 

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essentially stay there. 
But you do need to grind out 

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those first 24 weeks, at least 
in order to build that 

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foundational, that foundational 
ligament strength. 

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It's not something that you want
to rush. 

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Yeah, I don't recommend, I 
recommend that you would stay 

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with the program as its 
intended. 

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Yeah, I'm a car. 
As it's written, that makes 

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sense. 
And I honestly like, I like the 

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zero, it's pretty simple. 
I mean like all the movements, 

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like, I could totally see how 
somebody that's never picked up 

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a weight, a day in their life 
about. 

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Okay. 
Yeah, this is a little 

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challenging and some of the 
movements were little bit chant 

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of the first time, I didn't know
the split squats again. 

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I wasn't reading the directions.
So I just did sets of 25 reps 

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instead of 5 sets of 5 reps, 
which is quite a bit more 

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challenging. 
But I'm going to start reading 

224
00:12:46,300 --> 00:12:49,800
the directions of I promise you,
I'll do the 12 weeks of dance 

225
00:12:49,800 --> 00:12:53,400
and then I saw that you recently
came out with Mm like a back 

226
00:12:53,400 --> 00:12:57,700
program to so he's got like a 04
back Mobility as well. 

227
00:12:58,600 --> 00:13:05,100
So a note to that on my search 
of atg or me, finding atg was 

228
00:13:05,100 --> 00:13:07,800
from back pain as well and I 
work in it. 

229
00:13:07,800 --> 00:13:12,200
So I spend eight hours a day in 
a chair at least I did before I,

230
00:13:13,400 --> 00:13:16,100
you know, changed my entire 
workspace ergonomics. 

231
00:13:16,100 --> 00:13:21,100
But that aside I there at one 
point in my life I was able to I

232
00:13:21,108 --> 00:13:24,000
was focusing. 
You moron like a 531 boring, but

233
00:13:24,000 --> 00:13:26,900
big program, where you it 
emphasizes squat bench and 

234
00:13:26,900 --> 00:13:29,400
deadlift. 
And I was getting to the point 

235
00:13:29,400 --> 00:13:33,400
where I was Della thing around 
500 pounds and at that point, I 

236
00:13:33,400 --> 00:13:38,500
had tweaked my back a little 
bit, nothing severe, but it did 

237
00:13:38,500 --> 00:13:42,700
cause some recurring sciatica 
over about a year span. 

238
00:13:42,800 --> 00:13:46,600
I do remember spending, you 
know, maybe a month or so, you 

239
00:13:46,600 --> 00:13:49,100
know, sleeping on the floor, 
trying to alleviate the pain, 

240
00:13:49,100 --> 00:13:51,600
doing everything that I could 
adjusting my bed. 

241
00:13:51,800 --> 00:13:56,300
Situation, any way you could 
possibly think of and it never 

242
00:13:56,300 --> 00:13:59,000
really alleviate the pain. 
But what did alleviate the pain 

243
00:13:59,000 --> 00:14:01,900
is doing atg. 
Just the way that it's written 

244
00:14:02,100 --> 00:14:06,100
and that new ACG back 
emphasizing program is 

245
00:14:06,100 --> 00:14:09,600
essentially the same thing as 
doing a Gigi, just from the 

246
00:14:09,600 --> 00:14:13,000
start and doing the entire 
program, but you're adding a 

247
00:14:13,000 --> 00:14:19,400
couple key items to it, such as 
the Trap three raise and off the

248
00:14:19,400 --> 00:14:21,200
top of my head, I can't recall 
the other. 

249
00:14:21,300 --> 00:14:25,800
There's He's a kind of like a 
rear delt that you do forgot 

250
00:14:25,800 --> 00:14:28,700
what that exercise was called. 
But there are some additional 

251
00:14:28,700 --> 00:14:30,500
exercises that are added into 
it. 

252
00:14:30,500 --> 00:14:34,000
That I would recommend that you 
incorporate into your overall 

253
00:14:34,000 --> 00:14:39,100
approach of atg, but bare 
minimum just doing 80 g. 

254
00:14:39,100 --> 00:14:42,600
As it's written building up that
foot strength and that cab 

255
00:14:42,600 --> 00:14:45,900
strength and that hamstring 
strength and just overall 10 in 

256
00:14:45,900 --> 00:14:47,900
strength. 
You'll be amazed at how much 

257
00:14:47,900 --> 00:14:51,600
strengthen your big toe impacts 
your lower. 

258
00:14:51,700 --> 00:14:54,500
Back. 
Yeah, not believe it, man. 

259
00:14:54,500 --> 00:14:57,700
I mean, when I have a totally 
swamped at all my Footwear to 

260
00:14:57,700 --> 00:15:01,200
try and improve overall foot 
strength and Mobility, like I 

261
00:15:01,208 --> 00:15:04,700
was using my feeder Jack. 
That man, I used to run in 

262
00:15:04,700 --> 00:15:06,500
cowboy boots. 
I was proud of the fact that I 

263
00:15:06,508 --> 00:15:08,600
didn't own a pair of tennis 
shoes, so I would run five miles

264
00:15:08,600 --> 00:15:11,100
away in cowboy boots and that 
was when I was growing up, that 

265
00:15:11,100 --> 00:15:13,700
probably screwed me up and then 
it's just been downhill since 

266
00:15:13,700 --> 00:15:16,100
then. 
But I've since removed all of 

267
00:15:16,100 --> 00:15:21,200
the Footwear in my closet, that 
was not zero drop wide toe box. 

268
00:15:21,200 --> 00:15:26,200
Now, My own is either an Ultra 
Shoe, a Vivo shoe or limbs shoe.

269
00:15:26,500 --> 00:15:31,100
Even my dress shoes are zero 
drop but I feel like that that's

270
00:15:31,100 --> 00:15:33,500
helped tremendously. 
Like the limbs is by far the 

271
00:15:33,500 --> 00:15:36,900
most comfortable Footwear I've 
ever put on my feet and I don't 

272
00:15:36,900 --> 00:15:40,100
have near as much pain. 
And I think it's because by I 

273
00:15:40,108 --> 00:15:42,800
saw a really good graphic with 
this, but when you look at a 

274
00:15:42,800 --> 00:15:47,400
structural Bridge, like, I'd 
like an arch bridge that bridge 

275
00:15:47,400 --> 00:15:51,500
is able to maintain that 
rigidity because of that Arch. 

276
00:15:52,200 --> 00:15:54,900
Formats like your foot, your 
entire skeletal structure built 

277
00:15:54,900 --> 00:15:58,000
from the ground up. 
Like if you have that Arch 

278
00:15:58,000 --> 00:16:00,600
strength, everything else is 
going to be more resilience. 

279
00:16:00,700 --> 00:16:03,500
But the way that Arch is 
strengthened is because the 

280
00:16:03,500 --> 00:16:06,600
front and back portion are solid
their fixed. 

281
00:16:06,700 --> 00:16:09,100
And then you've got, you know, 
that Arch, which is kind of 

282
00:16:09,100 --> 00:16:11,100
compounds on one another. 
When you look at modern-day 

283
00:16:11,100 --> 00:16:14,600
Footwear that has, you know, 
arch support. 

284
00:16:14,800 --> 00:16:18,000
It's basically removing the need
for that natural Arch to be 

285
00:16:18,000 --> 00:16:21,100
strong, and it just causes 
everything to kind of break down

286
00:16:21,100 --> 00:16:23,800
from there, basically. 
Lee your Center. 

287
00:16:23,800 --> 00:16:27,700
Yeah, you should be able to 
maintain that Arch just from the

288
00:16:27,700 --> 00:16:30,700
strength of your feet. 
And the only reason that modern 

289
00:16:30,700 --> 00:16:33,900
day people are not able to do 
that is because, like you said 

290
00:16:34,000 --> 00:16:36,800
all the cushion in the shoe. 
It's just absolutely 

291
00:16:36,800 --> 00:16:40,300
unnecessary. 
Breaking it down to minimum 

292
00:16:40,300 --> 00:16:43,500
Footwear, Vivo Barefoot, feel 
grounds. 

293
00:16:43,500 --> 00:16:47,300
Limbs, like you said, that is 
just, that alone is a game 

294
00:16:47,300 --> 00:16:49,600
changer, but you do have to be 
careful if you're listening and 

295
00:16:49,600 --> 00:16:52,800
you've never done that before. 
And you in If you suffer from 

296
00:16:52,800 --> 00:16:56,800
back pain, you do need to ease 
your way into those things. 

297
00:16:56,800 --> 00:16:59,900
You don't want to just buy a 
pair of them and use them for 

298
00:16:59,900 --> 00:17:01,500
running. 
For example, you could really 

299
00:17:01,500 --> 00:17:04,000
hurt yourself, you need to ease 
yourself in it. 

300
00:17:04,000 --> 00:17:08,000
Took me a couple years I've been
using barefoot shoes exclusively

301
00:17:08,000 --> 00:17:11,000
for about three years now. 
They actually have some that 

302
00:17:11,000 --> 00:17:13,800
aren't ugly. 
If you look at Brands like feel 

303
00:17:13,800 --> 00:17:18,500
grounds, for example, they've 
got a lot of stylish shoes that 

304
00:17:18,500 --> 00:17:22,400
you really can't tell are 
Barefoot, but you Definitely 

305
00:17:22,400 --> 00:17:25,599
wear them out on dates and if 
you just get the you know the 

306
00:17:25,599 --> 00:17:29,700
bare wire the bear black 
leather, look no one's going to 

307
00:17:29,700 --> 00:17:32,100
be able to tell the difference 
and they're really Sleek shoes 

308
00:17:32,500 --> 00:17:36,600
but they have that wide toe box 
that allows you to spread out 

309
00:17:36,600 --> 00:17:41,500
your toes and so your toes just 
should not be cramped up. 

310
00:17:41,500 --> 00:17:45,400
It's it's horrendous to see how 
these people wearing Jordans and

311
00:17:45,700 --> 00:17:49,500
you know that in the gym when 
you just know that they're all 

312
00:17:49,500 --> 00:17:51,800
their toes are just being 
cramped. 

313
00:17:52,100 --> 00:17:55,800
My shoes, they're not able to 
spread out and that they can't 

314
00:17:55,800 --> 00:17:58,200
make contact with the ground and
they're just missing that 

315
00:17:58,200 --> 00:18:01,700
opportunity to strengthen that 
another note to Rob. 

316
00:18:01,700 --> 00:18:06,200
If you haven't ever considered 
this for your own Barefoot 

317
00:18:06,200 --> 00:18:11,900
Journey, they make toe spacers a
brand that I highly recommend. 

318
00:18:11,900 --> 00:18:13,000
I'm actually wearing them right 
now. 

319
00:18:13,000 --> 00:18:16,200
I'm in the office, but I just 
wear them as much as I can. 

320
00:18:16,300 --> 00:18:18,500
I have for the past couple of 
years, they've made a 

321
00:18:18,500 --> 00:18:21,800
significant difference is 
correct toes. 

322
00:18:21,900 --> 00:18:26,300
Correctos maystow spacers that 
are very pliable, the plastic. 

323
00:18:26,300 --> 00:18:29,700
I just, I've tried all kinds of 
toe spacers, but these ones are 

324
00:18:29,700 --> 00:18:33,800
just so comfortable. 
You can wear them all day, you 

325
00:18:33,800 --> 00:18:38,300
can walk in them, you can run in
them and they just passively 

326
00:18:38,300 --> 00:18:41,500
help. 
Spread your toes with in you 

327
00:18:41,500 --> 00:18:44,400
just put put socks over them and
then you wear them in your 

328
00:18:44,400 --> 00:18:49,200
barefoot shoes. 
They passively stretch out your 

329
00:18:49,800 --> 00:18:55,500
the space between your toes. 
So, Your your gate gets fixed to

330
00:18:55,500 --> 00:18:57,000
where it should no more 
naturally. 

331
00:18:57,000 --> 00:18:59,900
Be it straightens out all your 
toes because you're totally your

332
00:18:59,900 --> 00:19:00,900
toes. 
Should be pretty 

333
00:19:00,900 --> 00:19:03,300
straightforward. 
When you when you stand, when 

334
00:19:03,308 --> 00:19:08,900
you stand, you your toe, either 
your big toe or your second so 

335
00:19:09,100 --> 00:19:11,000
should be the ones pointing 
forward. 

336
00:19:11,000 --> 00:19:14,100
If you're standing straight at 
attention, it shouldn't be like 

337
00:19:14,100 --> 00:19:17,400
a lot of these people that you 
see walking duck-footed, because

338
00:19:17,400 --> 00:19:22,400
they just have such weak fee and
they haven't Strengthen them 

339
00:19:22,400 --> 00:19:24,000
ever. 
Yeah, I have it. 

340
00:19:24,000 --> 00:19:26,100
The correct toes. 
Brent I have tried several of 

341
00:19:26,100 --> 00:19:28,600
these ones and then the 
correctos definitely feels 

342
00:19:28,600 --> 00:19:29,800
pretty solid. 
There's another one, but I 

343
00:19:29,808 --> 00:19:31,900
forget the name of it. 
It's blue. 

344
00:19:31,900 --> 00:19:33,400
But I really like that one as 
well. 

345
00:19:34,400 --> 00:19:37,000
And I tried to put them on like,
I would try and sleep with them.

346
00:19:37,500 --> 00:19:40,300
But then my after about like 
four or five hours of sleeping 

347
00:19:40,300 --> 00:19:42,700
with my feet, like the 
circulation and start sucking, 

348
00:19:42,700 --> 00:19:45,400
so I wake up in the night 
because my toes are throbbing. 

349
00:19:45,400 --> 00:19:48,400
And I pull them off, but I've 
read or I've heard I think I had

350
00:19:48,400 --> 00:19:50,900
a podcast on it with the 
podiatrist and she was saying 

351
00:19:50,900 --> 00:19:54,100
that in order for For those to 
really work, you almost have to 

352
00:19:54,100 --> 00:19:57,600
wear them, you know, like 
throughout the day as you're 

353
00:19:57,600 --> 00:20:00,400
putting pressure on your feet, 
otherwise you're not giving your

354
00:20:00,600 --> 00:20:03,800
feet any reason to conform to 
that space, you know, using 

355
00:20:03,800 --> 00:20:07,100
those toe spacers. 
I agree with that. 

356
00:20:07,100 --> 00:20:10,100
I worked my way into them 
through walking. 

357
00:20:10,300 --> 00:20:13,800
Yeah. 
Walking is huge before I forget 

358
00:20:13,800 --> 00:20:16,300
to mention when it comes to 
walking, this is the side 

359
00:20:16,300 --> 00:20:21,000
tangent. 
If anyone listening Every I 

360
00:20:21,000 --> 00:20:23,200
mean, as you go throughout your 
meals throughout the day, 

361
00:20:23,400 --> 00:20:27,100
there's almost no better habit, 
then to have ten minute walks. 

362
00:20:27,100 --> 00:20:29,200
So this is that's a perfect time
to have you here. 

363
00:20:29,200 --> 00:20:32,400
Toto, spacers and you're 
barefoot shoes on after you eat,

364
00:20:32,400 --> 00:20:34,700
whenever you have a meal, you 
should just go out a 10 minute 

365
00:20:34,700 --> 00:20:37,200
walk. 
The IT stand, efforting always 

366
00:20:37,200 --> 00:20:41,100
preaching is for it. 
It was, you know, I believe one 

367
00:20:41,100 --> 00:20:43,000
of the smartest guys in our 
industry. 

368
00:20:43,500 --> 00:20:46,400
He's always huge on 10-minute 
walks after you eat, and I've 

369
00:20:46,400 --> 00:20:48,800
been practicing that 
consistently in my own routine 

370
00:20:48,800 --> 00:20:53,000
for the past. 
Three or four years, take that 

371
00:20:53,000 --> 00:20:56,100
10 minute walk and focus on only
breathing through your nose. 

372
00:20:56,500 --> 00:20:58,600
Do not allow yourself to breathe
through your mouth. 

373
00:20:58,800 --> 00:21:01,300
It'll be slow at first, but 
you'll get better and better at 

374
00:21:01,308 --> 00:21:04,000
breathing through your nose and 
the benefits that you'll get 

375
00:21:04,000 --> 00:21:08,500
from from the insulin response 
from your food because you took 

376
00:21:08,500 --> 00:21:12,200
that time and walk after and 
then breathing through your nose

377
00:21:12,300 --> 00:21:15,900
so that you're relaxing, it's 
just it really changes your 

378
00:21:15,900 --> 00:21:19,100
life. 
And in significant ways if you 

379
00:21:19,400 --> 00:21:22,400
be Isn't with it. 
Yeah, no, I totally agree, man. 

380
00:21:22,400 --> 00:21:24,800
I've been trying to really focus
on nasal breathing. 

381
00:21:24,800 --> 00:21:27,400
I've been mouth taping as I 
sleep. 

382
00:21:27,400 --> 00:21:33,500
I've tried to to, you know, also
train only breathing nasally but

383
00:21:33,500 --> 00:21:36,800
that is rough man, like doing 
doing sets of like heavy 

384
00:21:36,800 --> 00:21:39,600
deadlifts and only breathing 
through your nose is near 

385
00:21:39,600 --> 00:21:42,400
impossible for me. 
Like, I wind up breaking and 

386
00:21:42,400 --> 00:21:44,300
just inhaling through my mouth 
at some point. 

387
00:21:44,300 --> 00:21:48,100
Pretty early on in the world. 
Yeah, it's interesting. 

388
00:21:48,100 --> 00:21:51,600
Yeah, how long have you been 
nasal breathing on your walking 

389
00:21:51,600 --> 00:21:54,100
though? 
On your walking in your cardio? 

390
00:21:55,100 --> 00:21:59,000
I mean pretty and wow man I 
think I made I think I realized 

391
00:21:59,000 --> 00:22:01,400
the significance of nasal 
breathing probably about two 

392
00:22:01,400 --> 00:22:03,100
years ago. 
So I've been consistently mouth 

393
00:22:03,100 --> 00:22:06,900
taping as I sleep since then. 
And I mean pretty much for about

394
00:22:06,900 --> 00:22:09,800
two years now. 
So, you know, I'm pretty 

395
00:22:09,800 --> 00:22:12,500
conscious of it. 
But with the do you have a 

396
00:22:12,500 --> 00:22:15,200
deviated septum? 
Not that I'm aware of no. 

397
00:22:15,800 --> 00:22:20,400
Okay. 
Well, I when you break from the 

398
00:22:20,400 --> 00:22:23,300
nasal breathing during her 
training our, how many reps are 

399
00:22:23,308 --> 00:22:25,500
we to? 
Are you doing like three reps 

400
00:22:25,600 --> 00:22:29,100
and that set? 
No, no, it's usually usually 

401
00:22:29,100 --> 00:22:32,200
north of eight reps. 
Like sometimes usually operating

402
00:22:32,200 --> 00:22:35,200
like 8 to 12 rep ranges. 
Okay. 

403
00:22:35,200 --> 00:22:38,800
I just asked because my training
partner and I both trained 

404
00:22:38,800 --> 00:22:41,600
exclusively through nasal 
breathing for traditional 

405
00:22:41,600 --> 00:22:46,200
bodybuilding training. 
And we never break to mouth 

406
00:22:46,200 --> 00:22:51,100
breathing, except once or twice.
If we're trying to hack squat, 

407
00:22:51,100 --> 00:22:55,800
like four plates and trying to 
do 15 reps with something stupid

408
00:22:55,800 --> 00:22:59,400
like that. 
Then we one of us might break 

409
00:22:59,400 --> 00:23:01,000
the. 
We always give each other a 

410
00:23:01,000 --> 00:23:04,000
really hard time if we do that. 
Come on, calm. 

411
00:23:04,000 --> 00:23:05,000
Shut up. 
Kinds of meat. 

412
00:23:05,400 --> 00:23:06,800
That's what I need man. 
I've seen that a training 

413
00:23:06,800 --> 00:23:09,700
partner. 
That's equally as a fixated on 

414
00:23:09,700 --> 00:23:12,600
breathing nasally that then give
me call me and give me shit. 

415
00:23:12,600 --> 00:23:14,600
And then I probably wouldn't 
wouldn't break as easy. 

416
00:23:15,100 --> 00:23:17,300
Well, when you come over, here 
knows every, I would love to 

417
00:23:17,300 --> 00:23:19,300
train with you. 
Sometime you come in here 

418
00:23:19,300 --> 00:23:22,200
November 4th to Auburn 
Washington, right? 

419
00:23:22,800 --> 00:23:25,100
Yes. 
So I'll be in Washington a few 

420
00:23:25,100 --> 00:23:27,500
times this year. 
I'll be competing in October in 

421
00:23:27,500 --> 00:23:30,800
Washington and likely in 
November as well. 

422
00:23:30,900 --> 00:23:33,600
I think the November shows 
mid-october to mid-november, 

423
00:23:33,600 --> 00:23:37,100
though. 
In November, I looked up the, 

424
00:23:37,200 --> 00:23:42,400
the Auburn show, the natural 
classic in. 2023 is November 3rd

425
00:23:42,400 --> 00:23:46,300
and 4th from what I looked up 
earlier, I could be wrong, I'm 

426
00:23:46,300 --> 00:23:49,200
doing the Washington State 
natural in. 

427
00:23:49,600 --> 00:23:51,600
I forget, what is the change 
locations I believe? 

428
00:23:51,600 --> 00:23:56,600
But that's the 14th of October. 
And then I believe, worlds is in

429
00:23:57,000 --> 00:23:58,300
just outside of Seattle, I 
think. 

430
00:23:58,300 --> 00:24:01,900
And that's the 15 16th of 
November. 

431
00:24:01,900 --> 00:24:03,800
I want to say, I don't remember 
after, okay? 

432
00:24:03,900 --> 00:24:05,900
But they're both. 
I wrote those down again. 

433
00:24:06,000 --> 00:24:08,700
Yeah, but yeah, we'll have to 
link up. 

434
00:24:08,800 --> 00:24:12,900
When you come up here and we'll 
try and some and maybe after, 

435
00:24:13,200 --> 00:24:17,300
you know, celebrate your wins. 
Hey, cam an Absolution, I'd be 

436
00:24:17,300 --> 00:24:19,400
all about that. 
Laughter, that November. 

437
00:24:19,400 --> 00:24:21,500
So, I'm going to be ready to 
slam some food, man. 

438
00:24:21,500 --> 00:24:24,200
We can find like a Brazilian 
Steakhouse or something there. 

439
00:24:24,700 --> 00:24:28,500
Oh, I know the perfect one, I 
just went there for Easter. 

440
00:24:28,500 --> 00:24:30,900
Novello Steakhouse will hit that
up. 

441
00:24:31,100 --> 00:24:32,300
All right, nice. 
I like it. 

442
00:24:32,300 --> 00:24:34,200
I like it. 
I like five pounds of meat. 

443
00:24:34,400 --> 00:24:37,600
It there can't go. 
Wrong at a Brazilian steakhouse 

444
00:24:37,600 --> 00:24:39,000
Man 1. 
That's one thing I've noticed 

445
00:24:39,000 --> 00:24:41,600
post competition you know in the
past or are you a bunch of 

446
00:24:41,600 --> 00:24:43,800
carbs? 
Post-show, I would just like, 

447
00:24:43,800 --> 00:24:47,000
feel like terrible, man. 
I'd put on so much water weight 

448
00:24:47,000 --> 00:24:52,100
overnight and it just was not 
good with going to a Brazilian 

449
00:24:52,100 --> 00:24:53,300
Steakhouse or something like 
that. 

450
00:24:53,300 --> 00:24:57,500
Post-show, and just eating 
ungodly amounts of meat. 

451
00:24:57,600 --> 00:25:01,000
I never felt poorly afterwards. 
Like I never really even gained 

452
00:25:01,000 --> 00:25:03,300
that much water, right? 
Like that's the the easiest 

453
00:25:03,300 --> 00:25:08,100
antidote to bypassing all the 
post-show, you know, downward 

454
00:25:08,100 --> 00:25:11,000
spiral. 
Yeah I haven't competed since I 

455
00:25:11,008 --> 00:25:16,900
was 19 but I have gotten fairly 
lean and I can't agree more the 

456
00:25:17,100 --> 00:25:21,500
that's a something I should have
started with is you know you and

457
00:25:21,500 --> 00:25:25,200
your mission and your messages 
you've been getting out 

458
00:25:25,200 --> 00:25:29,600
regarding Q or what gave me the 
courage to try keto for the 

459
00:25:29,600 --> 00:25:32,900
first time about roughly two 
years ago now. 

460
00:25:33,900 --> 00:25:38,300
And it's changed my life 
dramatically overcoming the 

461
00:25:38,300 --> 00:25:41,200
initial dogma of. 
You need to have your fruits and

462
00:25:41,200 --> 00:25:45,100
vegetables that alone is such a 
game changer. 

463
00:25:45,200 --> 00:25:50,500
Because you can, you the human 
body can really thrive on just 

464
00:25:51,400 --> 00:25:55,400
eating the essentials. 
You know, getting your whole 

465
00:25:55,400 --> 00:26:01,100
foods from, you know, steak 
ground, beef eggs, like those 

466
00:26:01,100 --> 00:26:04,400
three things alone. 
If you if you only We ate steak 

467
00:26:04,400 --> 00:26:06,500
ground, beef and eggs. 
I know that's going to the 

468
00:26:06,500 --> 00:26:10,700
extreme and I'm killing more. 
Do the carnivore fans here but 

469
00:26:10,700 --> 00:26:13,300
you don't have to go that hard 
but just having that be the 

470
00:26:13,300 --> 00:26:17,300
foundation of your diet in a 
bodybuilding sense, controlling 

471
00:26:17,300 --> 00:26:22,100
for your calories. 
That alone is such a huge leg up

472
00:26:22,100 --> 00:26:26,000
on the competition and it just 
personally, it could have 

473
00:26:26,000 --> 00:26:27,900
changed my life for the better 
anymore. 

474
00:26:28,100 --> 00:26:33,500
I just feel so healthy in my 
day-to-day life and I just know.

475
00:26:33,700 --> 00:26:37,800
Inflammation in my body. 
I just I can't recommend it 

476
00:26:37,800 --> 00:26:40,400
enough, and if anyone's 
listening is on offense, then, 

477
00:26:40,700 --> 00:26:43,800
please give more of a key to 
carnivore approaches. 

478
00:26:43,800 --> 00:26:45,500
Try. 
No, we don't have too many 

479
00:26:45,500 --> 00:26:48,200
people listening that are 
probably not eating at least 

480
00:26:48,200 --> 00:26:51,700
somewhat keto, but don't be 
afraid to cut out the fruits and

481
00:26:51,700 --> 00:26:54,400
vegetables on top of the key to 
like I was initially when I 

482
00:26:54,408 --> 00:26:57,700
initially tried Quito, is trying
to still make sure I was 

483
00:26:58,000 --> 00:27:02,000
including as much fruits and 
vegetables as I could, and that 

484
00:27:02,000 --> 00:27:05,800
really hindered my progress. 
Because once I cut those out, I 

485
00:27:05,800 --> 00:27:07,400
just felt a million times 
better. 

486
00:27:07,800 --> 00:27:09,900
I don't know if you're still 
incorporating a little bit of 

487
00:27:09,900 --> 00:27:11,400
fruits and vegetables in your 
diet. 

488
00:27:11,400 --> 00:27:13,700
I'd imagine you are. 
No, not really man. 

489
00:27:13,700 --> 00:27:15,700
Like I don't incorporate any 
fruit. 

490
00:27:15,700 --> 00:27:19,200
I mean, once in a blue moon 
crystal will have some berries 

491
00:27:19,200 --> 00:27:21,700
and then if she has bunch of 
berries, I should put heavy 

492
00:27:21,700 --> 00:27:23,100
cream on it and not even a bunch
of birds. 

493
00:27:23,100 --> 00:27:24,600
I should get like a handful of 
berries. 

494
00:27:25,000 --> 00:27:27,700
Like a really low glycemic Berry
like a raspberry or something 

495
00:27:27,700 --> 00:27:28,800
like that. 
And she'll put heavy cream on 

496
00:27:28,800 --> 00:27:31,600
it. 
I might have literally one 

497
00:27:31,600 --> 00:27:35,200
raspberry and that's probably 
Every six months for me. 

498
00:27:35,200 --> 00:27:37,900
So that's the extent of my food 
consumption and then my 

499
00:27:37,900 --> 00:27:41,800
vegetable consumption is, you 
know, once not so much now and 

500
00:27:41,800 --> 00:27:43,800
prep. 
But on a day-to-day basis 

501
00:27:43,900 --> 00:27:47,500
outside of prep, I may have, you
know, one meal a week, may 

502
00:27:47,500 --> 00:27:50,700
contain some brussels sprouts, 
some asparagus, some broccoli, 

503
00:27:51,000 --> 00:27:54,900
if even that, like it's very, 
very minuscule and when I have 

504
00:27:54,900 --> 00:27:57,900
it it's never like oh I really 
need this to feel better or 

505
00:27:57,900 --> 00:28:00,300
perform better. 
It's just simply a change of 

506
00:28:00,300 --> 00:28:03,500
texture and I like try to get 
fancy with my cooking. 

507
00:28:03,600 --> 00:28:06,700
But I don't ever feel any 
inherent performance benefit 

508
00:28:06,800 --> 00:28:08,700
from incorporating fruits and 
vegetables. 

509
00:28:09,000 --> 00:28:11,700
And more often than not, I feel 
more of a performance detriment,

510
00:28:11,700 --> 00:28:15,300
like my GI is affected, 
negatively, I feel more 

511
00:28:15,300 --> 00:28:18,400
lethargic. 
I just don't feel any benefit 

512
00:28:18,400 --> 00:28:21,400
from the fruits and vegetables. 
And I think most of the studies 

513
00:28:21,400 --> 00:28:25,800
that look at, you know, benefits
of including more fiber from 

514
00:28:25,800 --> 00:28:29,300
vegetation and all of these 
studies those are often times 

515
00:28:29,300 --> 00:28:31,700
done in a population that is 
consuming the standard American 

516
00:28:31,700 --> 00:28:34,200
diet. 
So the fiber helps shunt The 

517
00:28:34,200 --> 00:28:37,400
absorption of those crappy 
standard American diet foods. 

518
00:28:37,700 --> 00:28:41,300
And that makes sense to me. 
Like that that makes sense, but 

519
00:28:41,500 --> 00:28:45,000
compared to a demographic that 
is not eating like that and it's

520
00:28:45,000 --> 00:28:47,500
eating a well formulated 
ketogenic a corner poor diets. 

521
00:28:47,800 --> 00:28:50,800
I don't think those studies 
would stack up to point such a 

522
00:28:50,800 --> 00:28:54,800
favor towards vegetation. 
I couldn't agree more. 

523
00:28:54,800 --> 00:28:59,300
Yeah there's the often cite the 
the microbiome for the reason 

524
00:28:59,300 --> 00:29:03,300
that you need fiber and I just 
don't I don't see it in my 

525
00:29:03,600 --> 00:29:07,900
Anecdotal experience in the 
experience, working with others 

526
00:29:08,400 --> 00:29:13,300
and just and everything. 
I've listened to almost all of 

527
00:29:13,300 --> 00:29:16,400
your bod cast or you bring on 
guests that are, you know, 

528
00:29:16,400 --> 00:29:21,000
you've had some vegan doctors in
here and there, you know, 

529
00:29:21,000 --> 00:29:24,700
spouting their beliefs. 
And, you know, I've never been 

530
00:29:25,000 --> 00:29:29,000
dogmatic necessarily although I 
guess you could kind of, say, I 

531
00:29:29,000 --> 00:29:32,000
am now that I've tried all these
different things. 

532
00:29:32,000 --> 00:29:35,100
I've tried a vegan eating For 
six months and I was never 

533
00:29:35,100 --> 00:29:39,400
weaker or felt more frail after 
trying something like that. 

534
00:29:39,400 --> 00:29:42,800
So, I've gone through the 
wringer, my cell phone on these,

535
00:29:42,800 --> 00:29:47,400
and I just couldn't agree cream 
or to that a question for you? 

536
00:29:47,400 --> 00:29:50,900
Are you doing more of a old mad 
or two meals a day or approach 

537
00:29:50,900 --> 00:29:55,000
now that you're dieting, so it 
all just depends on my total 

538
00:29:55,000 --> 00:29:56,600
consumption. 
When I'm in the building phase, 

539
00:29:56,600 --> 00:29:59,400
like my maintenance and takes 
run 3,000 calories when I'm in a

540
00:29:59,408 --> 00:30:02,200
building phase, that's a more 
aggressive. 

541
00:30:02,200 --> 00:30:05,400
Like I'll typically not. 
Exceed 3,500 calories like 

542
00:30:05,400 --> 00:30:07,000
beyond that. 
I just start putting on Sloppy. 

543
00:30:07,000 --> 00:30:11,300
Wait, so between 3000, 3500 as a
maintenance, or building phase 

544
00:30:11,600 --> 00:30:14,000
at that intake. 
I'm often times break it into 

545
00:30:14,000 --> 00:30:18,000
two larger meals, or sometimes 
three meals throughout the day. 

546
00:30:18,000 --> 00:30:20,900
That's ample, I think with two 
meals a day you're activating 

547
00:30:20,900 --> 00:30:24,800
enough muscle protein synthesis 
with a high enough frequency to 

548
00:30:24,800 --> 00:30:26,500
take advantage of all the 
benefits. 

549
00:30:26,500 --> 00:30:30,900
They're in with a, I challenge 
you on that because I've eaten 

550
00:30:30,900 --> 00:30:33,300
one meal a day for roughly six 
years now. 

551
00:30:33,600 --> 00:30:38,000
Yeah, and regardless of whether 
I'm trying to gain or lose, I 

552
00:30:38,700 --> 00:30:40,700
generally prefer to just eat one
meal. 

553
00:30:40,700 --> 00:30:44,300
Even when I was eating carbs, 
before I started following a lot

554
00:30:44,300 --> 00:30:47,400
of what you preach before, I 
heard about, you know, Keo 

555
00:30:47,400 --> 00:30:49,700
Savage. 
And in exploring keto, for 

556
00:30:49,700 --> 00:30:51,600
myself. 
Yeah, I was eating one meal a 

557
00:30:51,608 --> 00:30:54,800
day back then with carbs to and 
I was Finding success with that.

558
00:30:55,000 --> 00:30:57,800
I certainly don't think there's 
any issue with eating one meal a

559
00:30:57,808 --> 00:31:00,300
day off, from a muscle protein 
synthesis standpoint, I don't 

560
00:31:00,300 --> 00:31:03,100
think you're missing out on 
muscle protein synthesis by only

561
00:31:03,100 --> 00:31:03,400
eating. 
What? 

562
00:31:03,700 --> 00:31:08,200
If you're consuming a protein, I
think there may be some slight 

563
00:31:08,200 --> 00:31:10,400
benefit to having more than one 
meal a day. 

564
00:31:11,500 --> 00:31:14,200
But that doesn't mean that it's 
negating. 

565
00:31:14,200 --> 00:31:16,400
The muscle protein synthesis 
that you're getting with just 

566
00:31:16,400 --> 00:31:19,600
the one meal a day and sometimes
I prefer omed to. 

567
00:31:20,100 --> 00:31:22,200
I don't think there's any 
there's a point of diminishing 

568
00:31:22,200 --> 00:31:24,700
returns basically I don't think 
there's any need to consume six 

569
00:31:24,700 --> 00:31:27,100
meals a day. 
I think that would honestly lead

570
00:31:27,100 --> 00:31:31,400
to more of a detriment in other 
regards like just continued, you

571
00:31:31,400 --> 00:31:36,200
know, glucose response for that.
Feeding frequency for me when 

572
00:31:36,200 --> 00:31:39,800
I'm in a deficit, usually, at my
stats. 

573
00:31:39,800 --> 00:31:42,900
Like, when I get Sub 2000 
calories, that's definitely the 

574
00:31:42,900 --> 00:31:45,600
tail end of my cut. 
And at that point, I'll often 

575
00:31:45,600 --> 00:31:49,200
times transition to a nomad 
because from a psychological 

576
00:31:49,200 --> 00:31:53,200
standpoint, it's more satisfying
for me to have one larger meal 

577
00:31:53,200 --> 00:31:55,100
and then just be done with the 
food for the day and not be 

578
00:31:55,100 --> 00:31:58,500
thinking about it, then to still
have multiple smaller males. 

579
00:31:58,500 --> 00:32:02,200
That never really satisfy me and
keep me thinking about food and 

580
00:32:02,200 --> 00:32:04,900
that constant fix. 
Station of food is when 

581
00:32:04,900 --> 00:32:08,000
oftentimes leads people to 
deviate find it unsustainable 

582
00:32:08,400 --> 00:32:10,500
and, you know, just totally 
binge, which is what I'm trying 

583
00:32:10,500 --> 00:32:14,700
to avoid. 
Yeah, well, I got a couple 

584
00:32:14,700 --> 00:32:17,100
thoughts on that. 
My first thought is a lot of 

585
00:32:17,100 --> 00:32:21,100
people listening, probably 
cringing at the thought of 

586
00:32:21,300 --> 00:32:26,700
eating one meal a day. 
And I was obviously hesitant to 

587
00:32:26,700 --> 00:32:31,700
try that when I first started 
about six years ago to, but if 

588
00:32:31,700 --> 00:32:34,300
you've never tried it, I do. 
Commend. 

589
00:32:34,500 --> 00:32:37,700
If you listen, you never try to 
give it a shot, just make sure 

590
00:32:37,700 --> 00:32:41,500
to take your 10 minute walk 
after because if not, you're 

591
00:32:41,500 --> 00:32:43,000
going to feel a little 
lethargic. 

592
00:32:43,000 --> 00:32:46,400
Regardless, if you're doing this
on a ketogenic approach, if you 

593
00:32:46,408 --> 00:32:52,200
have carbs as your fuel source 
it is, it makes life a lot 

594
00:32:52,200 --> 00:32:54,500
easier. 
If you're a busy person, working

595
00:32:54,500 --> 00:32:56,900
a nine-to-five trying to 
bodybuilding the same time, 

596
00:32:57,400 --> 00:33:01,500
being able to wake up train, eat
once and then go work, your 

597
00:33:01,600 --> 00:33:03,400
eight hours and then be done 
with the day. 

598
00:33:03,500 --> 00:33:05,600
Day. 
It just makes life so much 

599
00:33:05,600 --> 00:33:09,200
easier for me personally, but I 
do see your point there up, 

600
00:33:09,400 --> 00:33:11,300
especially if you're not used 
to. 

601
00:33:11,300 --> 00:33:15,400
If you're in a bulk or if you 
just, you have a lot of calories

602
00:33:15,400 --> 00:33:17,000
in your diet that you need to 
get down. 

603
00:33:17,200 --> 00:33:19,700
It can be more difficult. 
It did take me in quite a few 

604
00:33:19,700 --> 00:33:23,100
years of weekly, skip loading, 
you remember? 

605
00:33:23,100 --> 00:33:24,700
Skip loading from back in the 
day? 

606
00:33:24,800 --> 00:33:27,500
Yeah, yeah. 
That that what, that's what 

607
00:33:27,500 --> 00:33:32,300
built up, my personal ability, 
to eat a lot of calories on one.

608
00:33:32,500 --> 00:33:38,600
Go is When I would diet well 
skip loading is named from the 

609
00:33:38,600 --> 00:33:40,400
strainer. 
His name is Ken, skip Hill. 

610
00:33:40,400 --> 00:33:43,600
He was my first and only ever 
bodybuilding trainer. 

611
00:33:43,600 --> 00:33:49,500
And I did an experiment with Ken
Hill where he died, add me on 

612
00:33:49,500 --> 00:33:53,200
nothing but a shitty carbs for 
lack of a better word where I 

613
00:33:53,208 --> 00:33:58,100
was essentially, my only fuel 
source besides protein was high 

614
00:33:58,100 --> 00:34:02,700
glycemic carbohydrates, like 
Pop-Tarts Rice Krispies Cereal 

615
00:34:02,900 --> 00:34:05,800
all the worst things that you 
can think of for your long-term 

616
00:34:05,800 --> 00:34:09,699
Health, where my only carb 
source and I dieted for about 10

617
00:34:09,699 --> 00:34:13,800
weeks on those foods and then 
just using the traditional 

618
00:34:13,800 --> 00:34:17,100
protein, powder and chicken 
breast and pretty lean protein 

619
00:34:17,100 --> 00:34:20,500
sources. 
I got pretty lean from doing 

620
00:34:20,500 --> 00:34:26,000
that, but When you're dieting 
like that, you wait until you 

621
00:34:26,000 --> 00:34:29,300
get to your lowest weight and 
then you would skip load on that

622
00:34:29,300 --> 00:34:32,600
day, that you reached a new low 
of your weight and Skip loading 

623
00:34:32,600 --> 00:34:35,699
was just eating as many high 
glycemic carbohydrates as you 

624
00:34:35,699 --> 00:34:38,800
can within a specific window. 
So you have two hours or you 

625
00:34:38,800 --> 00:34:41,300
have three hours or 24 hours 
depending on how lean you've 

626
00:34:41,300 --> 00:34:44,800
got. 
So, as the dike progress that we

627
00:34:44,800 --> 00:34:49,400
would basically be binging more 
and more on carbohydrate and I 

628
00:34:49,408 --> 00:34:53,600
know you have some experience 
with binging to to Rob A that 

629
00:34:53,600 --> 00:34:58,300
kind of got me into wanting to 
binge and then my desire to 

630
00:34:58,300 --> 00:35:01,500
binge kind of turned into me. 
Just making that part of my 

631
00:35:01,500 --> 00:35:04,100
lifestyle where I just eat one 
meal a day. 

632
00:35:04,100 --> 00:35:08,500
And you know, works as long as I
keep keep my food contained, I 

633
00:35:08,500 --> 00:35:13,500
weigh my food every day. 
For the most part, my go-to is a

634
00:35:13,500 --> 00:35:16,600
pound of ground beef and 12 
eggs, and then supplement that 

635
00:35:16,600 --> 00:35:20,400
with, you know, some beef, 
jerky, pork rinds or you know 

636
00:35:20,600 --> 00:35:22,500
kind of go intuitively after 
that. 

637
00:35:22,600 --> 00:35:24,200
At yeah. 
And that makes sense man. 

638
00:35:24,200 --> 00:35:25,700
Like you can't go wrong with 
ground beef and egg. 

639
00:35:25,700 --> 00:35:29,400
That's pretty much the staple of
my mind, attrition right now and

640
00:35:29,400 --> 00:35:31,100
prep, but honestly, even outside
of prep. 

641
00:35:31,200 --> 00:35:33,400
Well, I'm going to prep like my 
food choices, don't really 

642
00:35:33,400 --> 00:35:36,600
change at all, from what they 
are outside of prep. 

643
00:35:36,600 --> 00:35:39,800
It just two quantities change 
and kind of how I distribute the

644
00:35:39,800 --> 00:35:43,100
macros, but it's the same foods 
which I think is also really 

645
00:35:43,100 --> 00:35:44,300
good. 
Like, a lot of people that are 

646
00:35:44,700 --> 00:35:46,800
in a prep, the often times 
sacrifice. 

647
00:35:46,800 --> 00:35:49,200
So many of the foods that they 
used to love eating. 

648
00:35:49,300 --> 00:35:52,200
They do love eating, and they 
just feel incredibly restrictive

649
00:35:52,200 --> 00:35:54,800
which makes Them that much more 
likely to deviate. 

650
00:35:54,800 --> 00:35:58,800
But like, for me, I eat all the 
same Foods whether I'm in or 

651
00:35:58,800 --> 00:36:00,100
out. 
So I don't really ever feel like

652
00:36:00,100 --> 00:36:04,500
I'm missing out necessarily. 
Well, if you cook your ground 

653
00:36:04,500 --> 00:36:10,300
beef in your eggs, if you do it 
and you go all out, like you get

654
00:36:10,300 --> 00:36:15,100
the griddle out and you cook the
food, the way that food should 

655
00:36:15,100 --> 00:36:18,600
be cooked, you get a nice, my 
yard reaction on your ground 

656
00:36:18,600 --> 00:36:22,600
beef and then you don't overcook
it and you scramble your eggs. 

657
00:36:22,600 --> 00:36:25,400
Greg's right? 
And you really do a good job of 

658
00:36:25,400 --> 00:36:29,100
cooking that food for me. 
Personally that is my favorite 

659
00:36:29,100 --> 00:36:33,100
food to eat if I had anything to
choose especially the deeper 

660
00:36:33,100 --> 00:36:36,400
that you get into this the more 
that you at least in my opinion 

661
00:36:36,600 --> 00:36:40,700
the the deeper that I get into 
more of a keto carnivore type of

662
00:36:40,700 --> 00:36:42,600
approach. 
The more that I crave these 

663
00:36:42,600 --> 00:36:44,000
Foods. 
Yeah. 

664
00:36:44,700 --> 00:36:47,400
Yeah. 
That and I'll just mix it up 

665
00:36:47,400 --> 00:36:50,600
with the seasoning component. 
Like I'll try a different type 

666
00:36:50,600 --> 00:36:53,100
of salt or I just Get some of 
that. 

667
00:36:53,100 --> 00:36:55,600
Pluck, organ blend seasoning. 
That's super good. 

668
00:36:55,900 --> 00:36:58,200
I'll just mix up the seasonings.
I don't really use too many 

669
00:36:58,200 --> 00:37:01,900
sauces, but I'll use, you know, 
certain oils. 

670
00:37:02,100 --> 00:37:06,100
And then you start to appreciate
those little Nuance changes so 

671
00:37:06,100 --> 00:37:08,000
much more than you ever would 
have been able to. 

672
00:37:08,500 --> 00:37:11,700
Otherwise because like your 
palate changes, once you once 

673
00:37:11,700 --> 00:37:13,700
you get things dialed in your 
very consistent with your 

674
00:37:13,700 --> 00:37:17,700
intake, you're able to just have
like you become hyper aware of 

675
00:37:17,700 --> 00:37:20,700
all the other little tiny tweaks
and changes that you can make 

676
00:37:22,100 --> 00:37:24,200
Yeah, I can definitely relate on
the palate. 

677
00:37:24,200 --> 00:37:31,200
Especially I tried some What is 
it, Carnival carnivore kitchen 

678
00:37:32,900 --> 00:37:35,400
catch up. 
Whereas this natural, catch up, 

679
00:37:35,400 --> 00:37:38,600
with no added sugar. 
I tried Just a Little Squirts of

680
00:37:38,600 --> 00:37:40,000
that into my eggs. 
The other day. 

681
00:37:40,000 --> 00:37:43,000
It was the sweetest thing I've 
ever had a long time and I was 

682
00:37:43,000 --> 00:37:45,000
just so shocked. 
Yeah. 

683
00:37:45,200 --> 00:37:48,200
I was just so shocked that Hub. 
How sweet that could get. 

684
00:37:48,600 --> 00:37:51,400
So do you do any vegetation? 
Are you hardcore strict 

685
00:37:51,400 --> 00:37:54,100
carnivore? 
I'm pretty strict carnivore. 

686
00:37:54,100 --> 00:37:57,400
Now I've even recently been 
cutting back on me. 

687
00:37:58,100 --> 00:38:01,400
On the different seasonings and 
just sticking to Salt and Pepper

688
00:38:01,400 --> 00:38:05,000
recently just to kind of see 
what it does for my body and see

689
00:38:05,000 --> 00:38:09,500
how it reacts. 
And I feel fantastic. 

690
00:38:09,600 --> 00:38:14,900
I've never felt stronger. 
Yeah, I mean, I've just never 

691
00:38:14,900 --> 00:38:18,200
felt better than just having a 
pretty strict carnivore 

692
00:38:18,200 --> 00:38:22,700
approach. 
I'm just it's so It's so much 

693
00:38:22,700 --> 00:38:27,800
against the natural Dogma or, 
you know, the Perpetual diet 

694
00:38:27,800 --> 00:38:31,500
advice that our society has, you
know, you know, you need to eat 

695
00:38:31,500 --> 00:38:34,800
your fruits and vegetables, but 
just cutting them out as one of 

696
00:38:34,800 --> 00:38:36,800
the best things that have ever 
done for myself. 

697
00:38:37,300 --> 00:38:42,200
As long as you have the 
sufficient quality food sources,

698
00:38:42,500 --> 00:38:44,800
propelling, you forward, then 
you don't need any of that 

699
00:38:44,800 --> 00:38:47,000
stuff. 
No, I totally agree man with 

700
00:38:47,000 --> 00:38:48,900
you. 
Do a nomad and training. 

701
00:38:48,900 --> 00:38:51,800
How do you time that? 
Like when you typically When you

702
00:38:51,800 --> 00:38:55,600
typically have in your meal. 
So what I'm doing right now is I

703
00:38:55,900 --> 00:38:59,500
get up at 4:30, I get to the 
gym, it opens at 5:00 train from

704
00:38:59,500 --> 00:39:05,700
5 to 6, 15 6:30, I get home, I 
make my one meal a day, eat 

705
00:39:05,700 --> 00:39:08,900
that, and then I go to work and 
that that's been worked well for

706
00:39:08,900 --> 00:39:12,200
me, but there have been periods 
in my life, where, you know, 

707
00:39:12,200 --> 00:39:15,600
within the past couple years 
where I would wake up and train 

708
00:39:15,600 --> 00:39:18,500
and then not eat, until you 
know, 4 or 5 p.m. 

709
00:39:18,700 --> 00:39:21,400
I feel that that stresses your 
body at a little bit more. 

710
00:39:21,900 --> 00:39:26,200
It should you should try in my 
opinion to eat as close post 

711
00:39:26,200 --> 00:39:29,600
workout as you can just for not 
necessarily because it's going 

712
00:39:29,600 --> 00:39:31,200
to make that big of a 
difference. 

713
00:39:31,400 --> 00:39:33,600
Physique wise. 
I don't think it did. 

714
00:39:33,600 --> 00:39:37,600
I don't think waiting six or 
seven hours post workout to eat 

715
00:39:37,600 --> 00:39:42,900
my one meal really made any 
difference on my training or my 

716
00:39:43,000 --> 00:39:46,300
muscle gain or my fat loss at 
any point but just 

717
00:39:46,400 --> 00:39:51,400
psychologically it's just so 
much less stress and easier on 

718
00:39:51,400 --> 00:39:53,800
the body. 
Body that have that food that 

719
00:39:53,800 --> 00:39:59,300
just have that post-workout 
really helps a lot. 

720
00:39:59,400 --> 00:40:02,900
Yeah, I can't quantify it better
than that but it just makes you 

721
00:40:02,900 --> 00:40:05,100
feel really good. 
Yeah, totally Green, Man. 

722
00:40:05,100 --> 00:40:08,800
When I get deep into a deficit, 
I try and always have my meal 

723
00:40:09,300 --> 00:40:12,700
within about a two-hour window 
of training usually within one 

724
00:40:12,700 --> 00:40:16,900
hour and I feel like, you know, 
with the anti catabolic nature 

725
00:40:16,900 --> 00:40:20,500
of ketones and how all that 
works. 

726
00:40:20,500 --> 00:40:23,400
I'm not really worried about 
Losing muscle per se but I feel 

727
00:40:23,400 --> 00:40:26,500
like it's just cheap insurance 
to just have that meal and a 

728
00:40:26,500 --> 00:40:28,800
relatively short window post 
training. 

729
00:40:28,800 --> 00:40:30,900
Now that doesn't mean people 
have to rush off and have slept 

730
00:40:30,900 --> 00:40:33,600
a protein shake it made the post
workout or anything like that. 

731
00:40:33,600 --> 00:40:38,400
Like I used to think but I think
just simply having a meal with a

732
00:40:38,400 --> 00:40:41,700
protein and fat in the context 
of a deficit within two hours. 

733
00:40:41,700 --> 00:40:43,300
Post training makes the most 
sense. 

734
00:40:44,000 --> 00:40:50,600
Yeah but that said to don't be 
afraid to have a longer break to

735
00:40:50,600 --> 00:40:54,100
have more quality. 
A food especially if it comes 

736
00:40:54,500 --> 00:40:56,700
between, you know, needing to 
rush this. 

737
00:40:56,700 --> 00:40:59,500
Have a protein shake versus 
waiting an hour or two to have a

738
00:40:59,500 --> 00:41:02,000
whole meal. 
I think the latter is a much 

739
00:41:02,000 --> 00:41:06,800
better option for 99 percent of 
people assuming, you would still

740
00:41:06,800 --> 00:41:09,500
do that ladder if you end up not
getting it at all. 

741
00:41:09,500 --> 00:41:14,300
Well, obviously, that's not 
going to be ideal and honestly, 

742
00:41:14,300 --> 00:41:17,300
I don't ever think having a 
protein shake, I can isolate 

743
00:41:17,300 --> 00:41:21,400
without a dietary fent in. 
Tandem is that beneficial either

744
00:41:21,400 --> 00:41:24,100
like Always recommend people 
having, you know, fat and 

745
00:41:24,100 --> 00:41:26,400
protein in unison, supposed to 
just pure protein. 

746
00:41:27,300 --> 00:41:29,300
I couldn't agree more. 
I think that's part of why I 

747
00:41:29,308 --> 00:41:32,400
like oh, that's so much. 
It's because you're having all 

748
00:41:32,400 --> 00:41:34,600
of your carbs. 
Are you having any in all of 

749
00:41:34,600 --> 00:41:37,400
your Macros out the same time 
and it just makes everything 

750
00:41:37,800 --> 00:41:41,100
that you don't have to worry 
about spiking your insulin from 

751
00:41:41,100 --> 00:41:42,800
just having a protein that mean 
not that. 

752
00:41:42,800 --> 00:41:47,000
That would be a very big spike 
but if you create a huge Spike 

753
00:41:47,000 --> 00:41:50,100
just by eating one meal all at 
once but that one spike is over 

754
00:41:50,100 --> 00:41:52,400
then it's done with and then 
your body can Can just go back 

755
00:41:52,400 --> 00:41:54,900
in there recovering and getting 
ready for the next day. 

756
00:41:55,000 --> 00:41:58,800
So, totally, this is the added 
benefit there that, I'd like to 

757
00:41:58,800 --> 00:42:01,400
switch gears a little bit. 
Pick your brain about training, 

758
00:42:01,800 --> 00:42:04,400
the have very unique approach to
training. 

759
00:42:04,400 --> 00:42:08,700
I don't know if you have, you 
heard of Doug, no lie, I have 

760
00:42:08,700 --> 00:42:12,900
not enlighten me. 
So, Doug brignole E past about a

761
00:42:12,908 --> 00:42:17,800
year or two ago, but he was a 
bodybuilder that was gaining in 

762
00:42:17,800 --> 00:42:23,700
popularity pretty significantly.
And he was on Mark As podcast a 

763
00:42:23,707 --> 00:42:28,700
little bit before he passed away
and Andrew Zaragoza started, you

764
00:42:28,700 --> 00:42:32,300
know, dive in really deep into 
his program and talking about on

765
00:42:32,300 --> 00:42:36,400
the podcast and all that and you
know, and semen, Mark, they all 

766
00:42:36,400 --> 00:42:38,900
kind of delve into some of his 
preachings. 

767
00:42:39,000 --> 00:42:44,300
But the key takeaway from Doug 
brignole E is that he emphasized

768
00:42:44,300 --> 00:42:49,300
that you really don't need more 
than one exercise per body part 

769
00:42:49,800 --> 00:42:53,800
and he has participated 
Particular body exercises for 

770
00:42:53,800 --> 00:42:56,000
each body part that he 
recommends. 

771
00:42:56,200 --> 00:42:58,600
He's for some body parts. 
Like back of course, he's got 

772
00:42:58,600 --> 00:43:02,100
multiple exercises because, you 
know, the back is so complex, 

773
00:43:02,200 --> 00:43:04,600
you got the lads, you got the 
rhomboids, you got the traps, 

774
00:43:04,900 --> 00:43:10,400
all of that, but that really 
resonated with me. 

775
00:43:10,500 --> 00:43:15,000
So I tried that myself. 
So, for the past couple years in

776
00:43:15,000 --> 00:43:19,900
my personal training, I 
generally only do one or two 

777
00:43:19,900 --> 00:43:24,800
exercises per body. 
And focus on Progressive 

778
00:43:24,800 --> 00:43:29,000
overload where I do six weeks of
training and then have a deload.

779
00:43:29,100 --> 00:43:32,100
But during those six weeks of 
training, I make sure to note 

780
00:43:32,100 --> 00:43:37,400
Tate every every working set 
what, the way it is, what the 

781
00:43:37,400 --> 00:43:42,600
Reps are and over the six-week 
Period, start the weeks with two

782
00:43:42,600 --> 00:43:44,900
reps in reserve. 
So I'm doing the set where I 

783
00:43:44,900 --> 00:43:48,000
feel like I could do two more 
but I stopped at that point 

784
00:43:48,100 --> 00:43:50,800
which is if you're a beginner 
training listening this that's a

785
00:43:50,808 --> 00:43:53,100
lot harder. 
To do than it sounds because you

786
00:43:53,100 --> 00:43:56,200
need to know you know where your
true failure point is it takes a

787
00:43:56,207 --> 00:43:58,100
couple of years of practice to 
get there. 

788
00:43:58,300 --> 00:44:01,400
Once you do you start the 
mesocycle about to reps and 

789
00:44:01,400 --> 00:44:05,600
Reserve you record the weight 
and then over the six weeks, you

790
00:44:05,600 --> 00:44:10,200
come back in the gym and you're 
repeat the same exercises over 

791
00:44:10,200 --> 00:44:14,000
the same workouts over those six
weeks and you can kind of gauge 

792
00:44:14,000 --> 00:44:17,100
your your personally desired 
volume. 

793
00:44:17,200 --> 00:44:19,800
This depending on what body part
you're trying to make grow the 

794
00:44:19,800 --> 00:44:23,800
most for me personally Since I 
don't compete, I train upper 

795
00:44:23,800 --> 00:44:26,300
body essentially twice a week 
and legs once a week. 

796
00:44:27,400 --> 00:44:31,600
So you progress week after week 
every time you do the same 

797
00:44:31,600 --> 00:44:36,200
exercises and you do this, you 
essentially do the same routine 

798
00:44:36,200 --> 00:44:39,600
multiple times a week but you 
progress over the six weeks. 

799
00:44:39,900 --> 00:44:45,600
So on if I did a bicep curl with
100 pounds on Monday and then I 

800
00:44:45,600 --> 00:44:48,200
did it again on Thursday on 
Thursday. 

801
00:44:48,300 --> 00:44:52,500
If I prepped it for 10 reps on 
Monday. 

802
00:44:52,600 --> 00:44:55,600
I would try to wrap it for 11 
reps on Thursday and then the 

803
00:44:55,600 --> 00:45:00,400
next week I would try to do 13 
reps or 12 reps, you know? 

804
00:45:00,400 --> 00:45:04,400
And then just over time over 
those six weeks, you're building

805
00:45:04,400 --> 00:45:06,800
the intensity that way and 
you're just recording this, you 

806
00:45:06,800 --> 00:45:09,300
can just do it in the notes on 
your phone and just beat your 

807
00:45:09,300 --> 00:45:11,700
numbers over the course of the 
six weeks. 

808
00:45:12,000 --> 00:45:15,900
And then when you deload take 10
15 % off of all those numbers 

809
00:45:15,900 --> 00:45:18,800
when you start the next 
mesocycle and then just rinse 

810
00:45:18,800 --> 00:45:21,500
and repeat and focus on the 
same. 

811
00:45:21,600 --> 00:45:25,800
Exercises for a while. 
Do not be afraid of for example 

812
00:45:26,500 --> 00:45:30,300
doing just bicep curls for 
biceps with dumbbells like that.

813
00:45:30,300 --> 00:45:33,400
That is alone can be a 
sufficient exercise. 

814
00:45:33,400 --> 00:45:36,700
You don't need to switch to a 
ton of different exercises but 

815
00:45:36,700 --> 00:45:41,200
the whole dogmatic approach of, 
you know, muscle confusion and 

816
00:45:41,200 --> 00:45:43,700
all that is is really 
overlooking. 

817
00:45:43,700 --> 00:45:47,900
The the general more important 
part, in my opinion of that 

818
00:45:47,900 --> 00:45:51,500
Progressive overload and just 
focusing on getting better 

819
00:45:51,600 --> 00:45:53,800
Better actually doing the 
movement. 

820
00:45:54,100 --> 00:45:57,000
Yeah, I can totally get behind 
that notion. 

821
00:45:57,000 --> 00:46:00,100
So, like, when you're doing 
upper body twice a week, lower 

822
00:46:00,100 --> 00:46:05,300
body, once a week, are you doing
like, what is a typical day look

823
00:46:05,300 --> 00:46:07,400
like for number by today? 
For instance, how many different

824
00:46:07,400 --> 00:46:12,400
exercises across the board? 
So a typical day starts with it.

825
00:46:12,400 --> 00:46:16,200
Doing atg is my warmup. 
So, I always start with 10 

826
00:46:16,200 --> 00:46:19,800
minutes of sled, forward and 
back, every single time, that 

827
00:46:19,800 --> 00:46:21,400
alone has been a huge game 
changer. 

828
00:46:21,600 --> 00:46:24,900
And then doing the actual atg 
program as my warmup. 

829
00:46:24,900 --> 00:46:27,000
So right now I've just been 
doing standards. 

830
00:46:27,200 --> 00:46:32,300
So you do 12 weeks, 2012 weeks 
of dense and then you the way 

831
00:46:32,300 --> 00:46:35,100
that he's programmed is 12 weeks
of Standards, but I just kept 

832
00:46:35,100 --> 00:46:38,300
doing standards and I just do 
standards as my warm up. 

833
00:46:38,300 --> 00:46:41,900
So I do the atg standards in the
sled before my bodybuilding 

834
00:46:41,900 --> 00:46:44,400
turning and then my bodybuilding
training. 

835
00:46:44,900 --> 00:46:49,500
I just super set everything. 
So today's workout for example, 

836
00:46:49,700 --> 00:46:54,000
let's see today is Tuesday. 
Was pull-downs for lats, 

837
00:46:54,300 --> 00:46:57,200
supersaturated with cable 
crunches for abs. 

838
00:46:57,600 --> 00:47:00,800
So, two body parts that don't 
interact with each other. 

839
00:47:01,000 --> 00:47:05,100
So you in my opinion, if you're 
in the gym training, you should 

840
00:47:05,100 --> 00:47:10,000
always be super setting instead 
of just sitting around and being

841
00:47:10,000 --> 00:47:12,900
on your phone. 
There's no reason for you to not

842
00:47:12,900 --> 00:47:15,300
train a different body part. 
There's no reason for you to not

843
00:47:15,300 --> 00:47:17,200
train abs while your lats are 
resting. 

844
00:47:17,400 --> 00:47:21,000
Yeah, right. 
So then one set of pullovers and

845
00:47:21,000 --> 00:47:25,300
then it goes, Into Super setting
calves with rhomboids for the 

846
00:47:25,300 --> 00:47:29,400
machine, row, and then Super 
setting bicep curls with tricep 

847
00:47:29,400 --> 00:47:32,700
extensions on machine and that's
it. 

848
00:47:32,700 --> 00:47:36,400
How many sets of each exercise, 
how many sets of those pull 

849
00:47:36,400 --> 00:47:39,200
Downs or rows or extensions? 
Are you done? 

850
00:47:40,000 --> 00:47:43,400
So, only four sets of 
pull-downs, and then four sets 

851
00:47:43,400 --> 00:47:46,100
of cable crutches and then one 
set of pullovers. 

852
00:47:46,400 --> 00:47:50,900
So essentially for the major 
muscle groups for sets is really

853
00:47:50,900 --> 00:47:52,900
the high. 
End of everything. 

854
00:47:52,900 --> 00:47:56,400
So if I'm training chest, that's
my only exception because it's 

855
00:47:56,400 --> 00:47:59,900
my lagging body part. 
So, I'll train 8 sets on the 

856
00:47:59,900 --> 00:48:03,800
high end of that, where four of 
those are from flies fly 

857
00:48:03,800 --> 00:48:06,600
movement. 
For me, personally, is the pec 

858
00:48:06,600 --> 00:48:11,400
deck and then five sets on a 
Hammer Strength, flat bench or 

859
00:48:11,400 --> 00:48:13,500
those are my favorite chest 
exercises. 

860
00:48:13,500 --> 00:48:17,100
So forceps, therefore sit there 
and then repeat that. 

861
00:48:17,100 --> 00:48:20,200
So that's eight sets there. 
And then another eight sets 

862
00:48:20,200 --> 00:48:23,100
later in the week for six, In 
total sets over the week, 

863
00:48:23,400 --> 00:48:26,000
focusing on Progressive 
overload, for the back. 

864
00:48:26,100 --> 00:48:28,800
It's four sets four laps and 
four sets of rhomboids. 

865
00:48:28,900 --> 00:48:31,400
So it's still 16 cents for back 
as well. 

866
00:48:31,500 --> 00:48:34,700
So most of the major body parts 
are getting about 16 cents a 

867
00:48:34,700 --> 00:48:38,600
week, but that can also 
progressively be overloaded as 

868
00:48:38,600 --> 00:48:40,500
well. 
If you start the mesocycle up 

869
00:48:40,500 --> 00:48:44,000
three sets and you feel like 
that is something that you're 

870
00:48:44,000 --> 00:48:50,700
not getting a whole lot of dead 
tissue damage from number one, 

871
00:48:50,900 --> 00:48:53,100
just make sure Sure that you are
focusing on a progressive 

872
00:48:53,100 --> 00:48:57,000
overload, but you can feel free 
to add in another, you know, set

873
00:48:57,100 --> 00:49:01,300
or maybe even two depending on 
how advanced you are, but really

874
00:49:01,600 --> 00:49:05,400
most people especially if you're
a natural trainer, you don't 

875
00:49:05,400 --> 00:49:08,200
need nearly as many working sets
as you think you do. 

876
00:49:09,700 --> 00:49:13,400
Yeah, I mean, honestly, I'm 100%
agreement with the progressive 

877
00:49:13,400 --> 00:49:16,600
overload more so than the muscle
confusion is the the main 

878
00:49:16,600 --> 00:49:21,100
driving force in growth. 
And when I'm doing my sets, like

879
00:49:21,300 --> 00:49:25,000
they're almost always four sets 
and less, I'm doing, you know, 

880
00:49:25,000 --> 00:49:28,600
conventional deadlifts or squats
or something like that. 

881
00:49:28,600 --> 00:49:31,900
And I'm pyramiding up from a 
very low, starting weight. 

882
00:49:31,900 --> 00:49:34,600
Like I'll start with 135 that 
will add 25 on each side and 

883
00:49:34,600 --> 00:49:37,800
just keep going up until I'm 
doing four plates or so. 

884
00:49:38,300 --> 00:49:42,600
So I'll do more sets On those 
but most of my movements like my

885
00:49:42,600 --> 00:49:46,800
pull-downs, My Curls are all 
operating within like a four-set

886
00:49:46,900 --> 00:49:50,600
scheme. 
Yeah, the way I see it too. 

887
00:49:50,600 --> 00:49:55,200
Is if you start and you're doing
the movement. 

888
00:49:56,200 --> 00:50:01,000
In a your bodybuilding if you 
are doing bodybuilding, if 

889
00:50:01,000 --> 00:50:04,400
you're trying to make your 
muscle bigger and you are not 

890
00:50:04,800 --> 00:50:06,900
weightlifting and just trying to
get stronger. 

891
00:50:06,900 --> 00:50:09,700
If your main focus is to get 
that muscle bigger and you're 

892
00:50:09,700 --> 00:50:12,900
Contracting properly and working
through the full range of motion

893
00:50:13,100 --> 00:50:18,200
in any given exercise for sets. 
For working sets should be more 

894
00:50:18,200 --> 00:50:22,200
than enough to to get it to the 
point where your by that Force 

895
00:50:22,200 --> 00:50:26,800
set, you're almost 50 percent of
the weight that you were when 

896
00:50:26,800 --> 00:50:31,000
you started like for example, 
this morning I was doing 160. 

897
00:50:31,000 --> 00:50:35,400
I was only doing 165 pounds on 
the pull down because doing 18 

898
00:50:35,400 --> 00:50:39,200
sets, full range of motion, 
getting a nice stretch, and a 

899
00:50:39,200 --> 00:50:42,500
good contraction. 
At the bottom, going through the

900
00:50:42,500 --> 00:50:45,400
full range of motion. 
And I started the first set with

901
00:50:45,400 --> 00:50:47,400
18 reps. 
Then I ended the last of the 

902
00:50:47,400 --> 00:50:51,900
force that with only 13 reps. 
So, if like, what would doing a 

903
00:50:51,900 --> 00:50:54,600
fifth set, really add to that at
that point, I don't think it 

904
00:50:54,607 --> 00:50:57,100
would add much of anything. 
Yeah, I agree. 

905
00:50:57,200 --> 00:51:00,000
I kind of look at, you know, 
like when I'm going through and 

906
00:51:00,000 --> 00:51:03,400
I'm doing, I also do a lot of 
15, 12 10 eight so I'll do 4 

907
00:51:03,400 --> 00:51:05,200
sets. 
Starting with a lighter weight, 

908
00:51:05,500 --> 00:51:08,500
do 15 reps. 
That first set is mostly just 

909
00:51:08,500 --> 00:51:11,300
to, you know, Force blood in 
their warm-up, the ligaments, 

910
00:51:11,300 --> 00:51:14,200
one of the joints and then I get
progressively heavier and little

911
00:51:14,200 --> 00:51:17,700
bit lower on the rep scheme. 
And if I that for set, I should 

912
00:51:17,700 --> 00:51:19,700
barely be able to get eight 
reps. 

913
00:51:19,700 --> 00:51:24,400
If not, you know, be reaching 
near failure at seven reps or 

914
00:51:24,400 --> 00:51:26,400
so. 
But if I strive for that is the 

915
00:51:26,400 --> 00:51:28,200
goal always focusing on the 
form. 

916
00:51:28,500 --> 00:51:31,600
That kind of lets me know that 
I'm upping the ante so speak 

917
00:51:31,600 --> 00:51:36,300
each week. 
Yeah, the someone has made a 

918
00:51:36,300 --> 00:51:41,300
huge difference in my life that 
I've recently discovered is this

919
00:51:41,300 --> 00:51:45,400
guy from Toronto, Canada. 
His name is Mike Van Wyck, he's 

920
00:51:45,400 --> 00:51:49,200
got this, he's got a channel on 
YouTube called wicked training. 

921
00:51:49,600 --> 00:51:55,000
He's actually a trainer, he 
trains Drake the rapper Drake, 

922
00:51:55,700 --> 00:52:01,400
but he's this giant, 330-pound 
completely tatted guy and his 

923
00:52:01,600 --> 00:52:04,300
YouTube. 
I cannot recommend it enough. 44

924
00:52:04,300 --> 00:52:08,600
form because I've always had a 
lacking chest but I've been 

925
00:52:08,600 --> 00:52:12,800
training for 16, maybe even 17 
years and I've never been able 

926
00:52:12,800 --> 00:52:16,600
to get over having a lacking 
chest, but since I've started 

927
00:52:16,600 --> 00:52:21,200
following his YouTube and 
following the way that he, he 

928
00:52:21,200 --> 00:52:26,700
has a very very unique way of 
explaining how to train in any 

929
00:52:26,700 --> 00:52:30,200
given body part that he outlines
in all his YouTube videos. 

930
00:52:30,500 --> 00:52:33,400
He's got videos for each 
individual body. 

931
00:52:33,500 --> 00:52:36,900
Part that I'd highly recommend 
if you have any lagging body 

932
00:52:36,900 --> 00:52:39,700
parts that you check that out, 
even if you don't if you think 

933
00:52:39,700 --> 00:52:43,400
you have a strong body part and 
you just want to see his 

934
00:52:43,400 --> 00:52:46,500
opinion. 
He's a very opinionated person. 

935
00:52:46,500 --> 00:52:50,800
He's always kind of talking shit
about everything but the things 

936
00:52:50,800 --> 00:52:56,300
that he says, and the strategies
that he has to execute lifting 

937
00:52:56,500 --> 00:53:00,800
our Far, and Beyond anything. 
I've ever seen on the internet. 

938
00:53:00,800 --> 00:53:06,200
I cannot recommend it enough, 
it's changed In the last six 

939
00:53:06,200 --> 00:53:10,500
months, I've had more chest 
games personally from following 

940
00:53:10,500 --> 00:53:13,900
his approach on how to do 
presses and flies. 

941
00:53:14,000 --> 00:53:18,200
Then anything else that I've 
ever changed as far as you know,

942
00:53:18,400 --> 00:53:21,500
bulking or trying to do 
exercises and different ways. 

943
00:53:21,800 --> 00:53:24,600
Can't recommend that enough. 
And his channel is what he and 

944
00:53:24,600 --> 00:53:28,000
what's it called its called 
wicked training which I believe 

945
00:53:28,000 --> 00:53:32,700
is about Wyck Ed. 
His name, his name is Mike Van 

946
00:53:32,700 --> 00:53:34,700
Wyck. 
Okay, I'll check him out for 

947
00:53:34,700 --> 00:53:38,200
sure because I feel like my 
lagging body parts are my 

948
00:53:38,200 --> 00:53:42,900
hamstrings and my my chest. 
Those are always my to weak 

949
00:53:42,900 --> 00:53:44,500
points. 
And I've been growing in my 

950
00:53:44,500 --> 00:53:47,200
hamster and my chest. 
Both have grown quite a bit as 

951
00:53:47,200 --> 00:53:50,100
of late and I've just been 
murdering them and I think I've 

952
00:53:50,100 --> 00:53:53,200
also been doing like a full-body
split for the past six months or

953
00:53:53,200 --> 00:53:56,100
so and I feel like my body's 
responded really favorably to 

954
00:53:56,100 --> 00:54:00,000
that as well. 
Well once you dive deeper into 

955
00:54:00,000 --> 00:54:04,900
atg and you get through building
up the Strengthen zero which 

956
00:54:04,900 --> 00:54:06,800
what you're going to do, right? 
You're not going to keep 

957
00:54:06,800 --> 00:54:09,700
skipping the remaining nice 
because I'm gonna go back to, 

958
00:54:09,700 --> 00:54:13,800
I'm gonna go back to start week,
5 of 0, perfect. 

959
00:54:13,800 --> 00:54:16,200
So once you finish that and then
you get through 12 weeks of 

960
00:54:16,200 --> 00:54:19,500
dense and then you begin just 
doing standards from then. 

961
00:54:19,500 --> 00:54:23,700
On out the amount of hamstring 
growth that I have gotten. 

962
00:54:23,700 --> 00:54:27,600
And for me, this is a really 
hard thing and I'm putting 

963
00:54:27,600 --> 00:54:29,000
you'll understand this really 
well. 

964
00:54:29,000 --> 00:54:32,000
I'm 64. 
And I'm a natural body builder. 

965
00:54:32,000 --> 00:54:34,000
So my legs are long. 
Fuck. 

966
00:54:34,000 --> 00:54:38,400
But I had zero hamstrings when I
started atg and now I've got a 

967
00:54:38,400 --> 00:54:41,600
pretty good respectable for a 
natural body. 

968
00:54:41,600 --> 00:54:45,800
Builders swoop of my hamstring 
almost exclusively from doing 

969
00:54:45,800 --> 00:54:48,300
atg. 
And from building the full 

970
00:54:48,300 --> 00:54:55,000
Nordic that I can rep out. 
Probably 25 full nordics the way

971
00:54:55,600 --> 00:54:58,700
you know nice. 
It's hard to explain but you 

972
00:54:58,700 --> 00:55:03,000
know just doing a full Nordic is
something that Most people just 

973
00:55:03,000 --> 00:55:07,400
can do unless you're like Tyree 
kill or, you know, or you've 

974
00:55:07,400 --> 00:55:11,500
been just doing a Cheesy 
training, but that exercise 

975
00:55:11,500 --> 00:55:15,100
alone, once you've built up the 
tendon strength to get there, I 

976
00:55:15,107 --> 00:55:17,700
don't recommend starting there 
if you're listening and just 

977
00:55:17,700 --> 00:55:20,500
want to grow your hamstrings, to
do that because you'll probably 

978
00:55:21,000 --> 00:55:25,500
destroy yourself because you 
need that tendon Foundation. 

979
00:55:25,800 --> 00:55:29,100
Otherwise you just you really 
going to hurt yourself. 

980
00:55:29,500 --> 00:55:33,700
But once you have that and you 
maintain them, Through atg the 

981
00:55:33,700 --> 00:55:37,100
amount of torsion and and stress
that you can put on your 

982
00:55:37,100 --> 00:55:40,500
hamstrings through, that one 
exercise is insane and then it 

983
00:55:40,500 --> 00:55:46,200
also has a heavy emphasis in the
program on Roman deadlifts just 

984
00:55:46,200 --> 00:55:47,800
through barbell and through 
dumbbell. 

985
00:55:47,900 --> 00:55:50,800
Yeah, essentially training 
hamstrings like four times a 

986
00:55:50,800 --> 00:55:52,900
week through doing 80 g 
standings. 

987
00:55:53,200 --> 00:55:56,800
Well, I definitely like the all 
things posterior chain, if I 

988
00:55:56,808 --> 00:56:00,000
like, that area does not get 
enough attention, especially 

989
00:56:00,000 --> 00:56:01,900
people sitting at their desk all
day long. 

990
00:56:02,000 --> 00:56:07,000
Just it's just a very hazardous 
environment for proper posture, 

991
00:56:07,000 --> 00:56:11,700
train strength, and development.
So doing, you know, rdls doing 

992
00:56:11,900 --> 00:56:14,600
hip thrusts, doing, deadlifts, 
doing things like that, that 

993
00:56:14,600 --> 00:56:19,700
force that activation is key. 
The, the zero program that's 

994
00:56:19,700 --> 00:56:23,100
literally the same movements 
every single week, every single 

995
00:56:23,100 --> 00:56:25,500
day for the 12 weeks, right? 
Because I think I got to week 

996
00:56:25,500 --> 00:56:27,300
four or five, it was the exact 
same thing. 

997
00:56:27,800 --> 00:56:29,400
And like I said, I didn't read 
the directions. 

998
00:56:29,400 --> 00:56:31,400
So I assumed it was going to 
just continue to be the exact 

999
00:56:31,400 --> 00:56:34,100
same thing. 
Threat 12 crew correct. 

1000
00:56:34,100 --> 00:56:37,400
Yeah. 
The you do the same exercises on

1001
00:56:37,400 --> 00:56:39,800
the same days. 
Okay, cool, cool. 

1002
00:56:40,000 --> 00:56:44,000
So we Monday is always going to 
be extras a b and c and then 

1003
00:56:44,000 --> 00:56:47,000
next time you do Monday, it's 
going to be a b and c again and 

1004
00:56:47,000 --> 00:56:50,400
they do that for 1200 weeks. 
There's not a whole lot of 

1005
00:56:50,400 --> 00:56:53,300
variation, and that's kind of 
what I'm recommending when it 

1006
00:56:53,300 --> 00:56:55,600
comes to the body building 
approach to because it clearly 

1007
00:56:55,600 --> 00:56:58,800
works, it just works. 
You don't need to complicate 

1008
00:56:58,800 --> 00:57:01,700
this people. 
Just overcomplicate all this 

1009
00:57:02,000 --> 00:57:05,800
Just keep it simple. 
Yeah, I don't like my training. 

1010
00:57:06,600 --> 00:57:09,300
I keep Super Simple, Man. 
Like people always ask me about 

1011
00:57:09,600 --> 00:57:11,900
what new training modality, I'm 
doing. 

1012
00:57:12,100 --> 00:57:14,900
But, I mean, I use the basics 
when it comes to the movements. 

1013
00:57:15,400 --> 00:57:18,900
I mean, for I trade, in my own 
gym more often than not, and I 

1014
00:57:18,900 --> 00:57:21,800
just have the basics. 
I just have barbells dumbbells, 

1015
00:57:21,800 --> 00:57:25,200
and a super simple cable setup. 
Like, I don't have anything 

1016
00:57:25,200 --> 00:57:27,300
fancy. 
I love going to gyms and 

1017
00:57:27,300 --> 00:57:30,600
experimenting and playing around
all the fancy equipment, but all

1018
00:57:30,600 --> 00:57:33,500
the growth that I've seen Been 
pretty much using the basic 

1019
00:57:33,500 --> 00:57:37,000
fundamentals and I feel like if 
you do that really, really well 

1020
00:57:37,300 --> 00:57:39,200
then you're going to see a lot 
more growth, you can be able to 

1021
00:57:39,200 --> 00:57:42,000
gauge how you're able to 
progressively overload those 

1022
00:57:42,000 --> 00:57:45,500
loads and I think that's where 
the benefit comes from anyways. 

1023
00:57:45,700 --> 00:57:48,400
Now I do like throwing in a 
little bit of variety just to 

1024
00:57:48,400 --> 00:57:50,400
keep things fun. 
Interesting. 

1025
00:57:50,600 --> 00:57:54,900
And I can definitely feel how 
certain movements like speaking 

1026
00:57:54,900 --> 00:57:58,800
of hamstrings for instance I can
go really heavy on you know, 

1027
00:57:59,100 --> 00:58:02,700
parking lot lunges and that 
Definitely has a lot of 

1028
00:58:02,700 --> 00:58:07,600
translation to laying hamstring 
curls but if I don't ever do 

1029
00:58:07,600 --> 00:58:09,500
laying hamstring curls and just 
focus on Parliament. 

1030
00:58:09,500 --> 00:58:12,200
Lunges, I still feel like I'm 
lacking with the laying 

1031
00:58:12,200 --> 00:58:15,800
hamstring curls and I like to be
able to put some respectable 

1032
00:58:15,800 --> 00:58:18,200
weight on the, on the machine 
with those two, you know. 

1033
00:58:19,600 --> 00:58:25,400
Yeah, one note to, when it comes
to hamstrings, in particular, 

1034
00:58:25,600 --> 00:58:29,200
I've noticed that as I've gotten
deeper into atg training and 

1035
00:58:29,200 --> 00:58:33,700
gotten stronger with exercises, 
like the full Nordic That I can,

1036
00:58:33,700 --> 00:58:38,200
I just have built up inability 
to go more into an anterior 

1037
00:58:38,200 --> 00:58:42,400
pelvic tilt while I'm doing the 
RTL, and I can really just 

1038
00:58:42,400 --> 00:58:46,400
thrash the hamstrings better 
because I'm so flexible. 

1039
00:58:46,400 --> 00:58:50,300
Now, I could be cold and I can 
just take my palms. 

1040
00:58:50,600 --> 00:58:55,500
And I'm 64, I can lock out my 
glutes in my Flex, my quads, I 

1041
00:58:55,500 --> 00:58:59,200
can Flex my quads and my glutes 
and I can still slap the floor 

1042
00:58:59,300 --> 00:59:01,800
because I'm so flexible from 
doing it. 

1043
00:59:02,000 --> 00:59:07,300
Gigi and I feel that that 
flexibility correlates into 

1044
00:59:07,500 --> 00:59:10,300
assuming your approach to 
exercise correctly, being able 

1045
00:59:10,300 --> 00:59:13,400
to work. 
The hamstrings are particular a 

1046
00:59:13,408 --> 00:59:17,200
lot better which is surprising 
and almost counterintuitive when

1047
00:59:17,200 --> 00:59:22,100
you kind of think about it, but 
that's how it's really worked 

1048
00:59:22,100 --> 00:59:23,700
for me. 
Yeah, that makes total sense, 

1049
00:59:23,700 --> 00:59:27,300
man, out of curiosity. 
Why have you not competed at all

1050
00:59:27,300 --> 00:59:29,000
as of late? 
I mean, you said your first only

1051
00:59:29,000 --> 00:59:31,900
competition was back when you 
were 18 or 19 wasn't White. 

1052
00:59:32,000 --> 00:59:35,500
I competed since then, you know,
when I saw that you were 

1053
00:59:35,500 --> 00:59:39,100
competing in November, I'm 
looking at myself and I'm like, 

1054
00:59:39,100 --> 00:59:43,100
you know, I'm not what you said 
it was 25 weeks. 

1055
00:59:43,100 --> 00:59:45,200
I think in your newsletter that 
you have right now. 

1056
00:59:45,300 --> 00:59:47,900
Yeah, 25 house, thinking about 
that myself. 

1057
00:59:47,900 --> 00:59:50,700
And I was like, why don't I 
compete my biggest fear with 

1058
00:59:50,700 --> 00:59:53,300
natural bodybuilding is crashing
your hormones. 

1059
00:59:53,300 --> 00:59:57,200
It is such a because I like 
being in the sweet spot where 

1060
00:59:57,200 --> 01:00:00,300
I'm, you know, constantly about 
as lean as that picture. 

1061
01:00:00,300 --> 01:00:01,700
I showed you. 
Yeah. 

1062
01:00:01,700 --> 01:00:05,200
Or Or, you know, around that 
ballpark, I'm a little bit. 

1063
01:00:05,200 --> 01:00:08,300
I've gained, you know, one or 
two percent body fat from there 

1064
01:00:08,700 --> 01:00:11,600
since then just trying to really
focus on getting my chest 

1065
01:00:11,600 --> 01:00:14,400
bigger. 
But my biggest fear with natural

1066
01:00:14,400 --> 01:00:19,000
bodybuilding is I don't know if 
I'm willing to go into that 

1067
01:00:19,000 --> 01:00:24,900
depth for the show and then have
to deal with the implications 

1068
01:00:24,900 --> 01:00:28,500
that has on your hormones just 
to compete. 

1069
01:00:28,500 --> 01:00:30,900
But so what is your experience 
with that? 

1070
01:00:30,900 --> 01:00:34,300
Been like for yourself? 
Like, how long does it take you 

1071
01:00:34,300 --> 01:00:39,400
to kind of recover from the show
to where you're kind of more 

1072
01:00:39,400 --> 01:00:42,800
into you're coasting? 
Post-show, because I know you 

1073
01:00:42,800 --> 01:00:47,800
said you're going to go through 
a very strategic, what was it 

1074
01:00:48,900 --> 01:00:50,900
counter diet? 
I've had a diverse talent for 

1075
01:00:50,900 --> 01:00:52,100
sure. 
Reverse, that you're going to 

1076
01:00:52,107 --> 01:00:55,700
reverse diet very slowly after 
this show because you've had 

1077
01:00:55,700 --> 01:00:59,300
such success with your female 
competitors, giving it a try, 

1078
01:01:00,200 --> 01:01:04,500
but Do you feel like your libido
and your hormones are going to 

1079
01:01:04,900 --> 01:01:09,400
be in a pretty compromised 
state, for pretty lengthy amount

1080
01:01:09,400 --> 01:01:12,400
of time. 
Post-show, with that is a good 

1081
01:01:12,400 --> 01:01:15,000
question, man. 
So, like when I used to compete 

1082
01:01:15,600 --> 01:01:20,200
pre key, do you know, it was it 
like, and everybody's so does 

1083
01:01:20,200 --> 01:01:22,700
this like, most people, most 
competitors do not leverage, a 

1084
01:01:22,707 --> 01:01:26,500
ketogenic carnivore diet. 
They do the high protein, high 

1085
01:01:26,500 --> 01:01:29,800
carb, very minimal, fat that 
tanks hormones drastically, 

1086
01:01:29,800 --> 01:01:32,300
especially, when you're having 
Being very minimal calories 

1087
01:01:32,300 --> 01:01:35,000
coming in there at the end and 
you're doing, you know, tons of 

1088
01:01:35,000 --> 01:01:38,800
excessive cardio like that is a 
recipe for harm when it comes to

1089
01:01:38,800 --> 01:01:44,500
hormonal health, and when I was 
doing those, I didn't, I was 

1090
01:01:44,500 --> 01:01:45,700
broke, man. 
Like I didn't have a whole lot 

1091
01:01:45,707 --> 01:01:47,500
of money to get routine lab 
work. 

1092
01:01:47,500 --> 01:01:50,400
So I could tell that my libido 
was tanked. 

1093
01:01:50,400 --> 01:01:52,700
I could tell that I had no 
energy like everything was 

1094
01:01:52,700 --> 01:01:55,800
screwed up but I didn't have a 
lot of data to point to. 

1095
01:01:56,000 --> 01:01:58,800
Once I started doing kedo, I was
also broke. 

1096
01:01:58,900 --> 01:02:00,200
So I didn't get a lot of Lamport
time. 

1097
01:02:00,200 --> 01:02:03,000
I got a few panels. 
Done that first year believe and

1098
01:02:03,000 --> 01:02:07,600
my hormones still dropped 
significantly but I believe 

1099
01:02:07,700 --> 01:02:10,300
significantly less so than they 
did when I was following a 

1100
01:02:10,308 --> 01:02:13,100
carbohydrate that simply because
my dietary fat was still 

1101
01:02:13,100 --> 01:02:16,900
relatively High throughout. 
So my total calories, you know, 

1102
01:02:16,900 --> 01:02:18,900
when I was taking it really low 
with you know, 

1103
01:02:18,900 --> 01:02:22,100
carbohydrate-based approach. 
It was about the same caloric 

1104
01:02:22,100 --> 01:02:24,800
low with carbs versus that with 
keto, but the total 

1105
01:02:24,800 --> 01:02:27,200
macronutrient break, you know, 
distribution is far far 

1106
01:02:27,200 --> 01:02:31,400
different and I think having 
higher dietary fat in the Text 

1107
01:02:31,400 --> 01:02:35,100
of those lower calories, really 
helps to protect against, you 

1108
01:02:35,100 --> 01:02:37,300
know, tanking your hormones 
unnecessarily. 

1109
01:02:38,100 --> 01:02:42,200
Now, you still definitely see a 
dip in libido and energy and all

1110
01:02:42,200 --> 01:02:45,300
those things with the ketogenic 
carnivore diet in the context of

1111
01:02:45,300 --> 01:02:49,700
that low calorie range. 
But now with this prep, I'm not 

1112
01:02:49,700 --> 01:02:53,000
quite as broke and I'm doing all
the blood work all the time, and

1113
01:02:53,000 --> 01:02:55,300
I got initial blood work. 
I'm probably going to get blood 

1114
01:02:55,300 --> 01:02:58,500
work every every three months 
for sure, but maybe even more 

1115
01:02:58,500 --> 01:03:01,000
frequently than that, especially
as we get closer. 

1116
01:03:01,200 --> 01:03:03,700
Closer to the show. 
So I'm curious to see how that 

1117
01:03:03,700 --> 01:03:07,700
is affected, but I mean, I don't
have super high testosterone and

1118
01:03:07,707 --> 01:03:10,800
free testosterone anyways, like,
I think my total testosterone 

1119
01:03:10,800 --> 01:03:13,800
was like 570 or something like 
that. 

1120
01:03:14,000 --> 01:03:17,300
It's usually between five and 
seven hundred is my Norman 

1121
01:03:17,300 --> 01:03:19,000
mines. 
Oftentimes hinders a result of 

1122
01:03:19,000 --> 01:03:22,400
just stress and lack of sleep. 
So I need to get that dialed in 

1123
01:03:22,400 --> 01:03:26,600
to optimize that, but I'm going 
to test that throughout the 

1124
01:03:26,600 --> 01:03:29,400
entirety of the prep and the 
reverse sad to see how low it 

1125
01:03:29,400 --> 01:03:31,900
actually gets at. 
How How long it takes me to 

1126
01:03:31,900 --> 01:03:34,100
recover it in the reverse 
protocol. 

1127
01:03:35,100 --> 01:03:37,900
Yeah, it's gonna be really 
interesting to see that's that's

1128
01:03:37,900 --> 01:03:41,400
always been my main concern 
competing because I'm just 

1129
01:03:41,500 --> 01:03:44,900
trying to consistently progress 
every year. 

1130
01:03:45,200 --> 01:03:48,400
I feel like that's going to 
hinder the progress especially 

1131
01:03:49,000 --> 01:03:52,600
now that I've figured this new 
way out of chest training from 

1132
01:03:52,600 --> 01:03:55,200
Mike Van Wyck. 
I feel like I'm making the best 

1133
01:03:55,200 --> 01:03:58,300
chess games that I've ever had 
and I'm just in a nice caloric 

1134
01:03:58,300 --> 01:04:01,000
Surplus. 
So I don't know if I am willing 

1135
01:04:01,000 --> 01:04:05,600
to Make that sacrifice to get on
stage just to get on stage, but 

1136
01:04:06,300 --> 01:04:10,700
if I do end up, you know, 
creating a social media, I still

1137
01:04:10,700 --> 01:04:13,500
haven't done that. 
It would be a good time to maybe

1138
01:04:13,500 --> 01:04:16,200
document that process. 
And, you know, go through with 

1139
01:04:16,200 --> 01:04:18,400
it. 
If I do end up doing it all, 

1140
01:04:18,700 --> 01:04:20,800
I'll definitely hit you up first
person revised. 

1141
01:04:20,800 --> 01:04:24,600
So probably I don't know why. 
I haven't purchased, I mean I 

1142
01:04:24,600 --> 01:04:26,300
haven't purchased your book 
because I don't compete. 

1143
01:04:26,300 --> 01:04:31,000
You know, you have a undeniable 
undeniably great way of 

1144
01:04:32,000 --> 01:04:35,400
manipulating your Macros going 
into a competition, with the 

1145
01:04:35,400 --> 01:04:39,600
ketogenic approach where you you
lower your protein more than you

1146
01:04:39,600 --> 01:04:44,100
would typically, do your higher,
raise your fats, I have zero 

1147
01:04:44,100 --> 01:04:46,400
doubts. 
That would get you the shredded 

1148
01:04:46,400 --> 01:04:48,400
to the Bone. 
If you followed, if you just 

1149
01:04:48,400 --> 01:04:51,400
purchase that book and followed,
you know, the instructions 

1150
01:04:51,400 --> 01:04:55,500
outlined in it, but that's been 
my my main hesitancy, but we'll 

1151
01:04:55,500 --> 01:04:56,900
see, we'll see. 
I start. 

1152
01:04:56,900 --> 01:05:00,700
Maybe I'll send you some some 
pictures of where I'm at now and

1153
01:05:00,700 --> 01:05:04,400
get your You know, if I should 
compete at all and if I should 

1154
01:05:04,400 --> 01:05:07,700
maybe a step on stage in men's 
physique instead of 

1155
01:05:07,700 --> 01:05:09,300
bodybuilding, because I'm so 
tall, but I don't know. 

1156
01:05:09,400 --> 01:05:12,200
I'm 64 and 210, which I don't 
think it's going to be 

1157
01:05:12,200 --> 01:05:15,700
impressive if I get any leaner 
than I already a.m., you know, 

1158
01:05:15,700 --> 01:05:18,200
hopefully skin bones up there 
but we'll see. 

1159
01:05:18,200 --> 01:05:19,500
I mean, shoot based off of that 
one. 

1160
01:05:19,500 --> 01:05:23,200
Picture you sent, man, you got a
super solid foundation super 

1161
01:05:23,200 --> 01:05:26,400
solid muscular base like you 
would do some damage on stage 

1162
01:05:26,400 --> 01:05:28,000
and I feel like, you know, 
you're absolutely right. 

1163
01:05:28,000 --> 01:05:31,000
I totally get behind what you're
saying and not wanting to say, 

1164
01:05:31,100 --> 01:05:35,300
Suffice your health just to step
on stage and you're right in 

1165
01:05:35,300 --> 01:05:38,100
saying that it's not going to be
out before, you know, hormonal 

1166
01:05:38,100 --> 01:05:42,100
health or you know, to continue 
to add more size to your chest 

1167
01:05:42,300 --> 01:05:45,200
and for me, that's why don't 
compete every single year. 

1168
01:05:45,800 --> 01:05:47,900
I wouldn't recommend anybody 
compete every single year, 

1169
01:05:47,900 --> 01:05:49,500
especially as a natural 
competitor. 

1170
01:05:49,800 --> 01:05:56,100
But the for me, the benefit that
I get psychologically and 

1171
01:05:56,100 --> 01:06:00,700
pushing myself to that level and
seeing what I'm capable of while

1172
01:06:00,700 --> 01:06:04,200
it's not, Optimal from a 
strictly physical standpoint 

1173
01:06:04,500 --> 01:06:07,800
than mental benefit far, 
outweighs, that temporary dip 

1174
01:06:07,800 --> 01:06:10,100
in, you know, physical 
performance. 

1175
01:06:10,100 --> 01:06:13,000
If that makes sense. 
Yeah, absolutely. 

1176
01:06:13,000 --> 01:06:14,300
Absolutely. 
That's why I was still kind of 

1177
01:06:14,308 --> 01:06:16,000
on the fence about it. 
I mean, there's a lot that's 

1178
01:06:16,000 --> 01:06:19,300
appealing to it still. 
Yeah, you know, stepping on 

1179
01:06:19,300 --> 01:06:20,900
stage with you would be a huge 
honor to. 

1180
01:06:20,900 --> 01:06:24,500
So I don't know if I even can't,
can I, if I'm an amateur, can I 

1181
01:06:24,508 --> 01:06:27,800
compete with you in the sea on 
the same stage? 

1182
01:06:27,800 --> 01:06:30,900
Or are you going to be in a 
professional League? 

1183
01:06:31,100 --> 01:06:34,900
Ugh of this competition where 
you can't step on stage and I 

1184
01:06:34,900 --> 01:06:36,700
can forward that completely 
different weight class. 

1185
01:06:36,700 --> 01:06:37,900
Anyway, I don't know what I'm 
talking about. 

1186
01:06:38,100 --> 01:06:43,700
Well, no, if we both won. 
So, my Pro title was earned back

1187
01:06:43,700 --> 01:06:45,800
in 2017 and body, but things 
weird me. 

1188
01:06:45,808 --> 01:06:48,400
Like if you don't compete every 
couple of years, sometimes a, 

1189
01:06:48,400 --> 01:06:51,500
depending on the Federation 
every year then your pro status 

1190
01:06:51,500 --> 01:06:53,800
expires. 
So like depending on how 

1191
01:06:53,800 --> 01:06:56,400
frequently competing, what 
federation you compete in, I'm 

1192
01:06:56,400 --> 01:06:59,800
not even technically qualified. 
Like I have to regain my process

1193
01:06:59,800 --> 01:07:03,400
before I compete on a pro. 
So I never got my Pro card with 

1194
01:07:03,400 --> 01:07:07,000
W NB F, I got it with gbo. 
So now I've got to get I've got 

1195
01:07:07,000 --> 01:07:11,100
to compete as an amateur in the 
eye and bf once I get my Pro 

1196
01:07:11,100 --> 01:07:15,300
card there, then I compete in 
the W and b f which is the iimbs

1197
01:07:15,300 --> 01:07:17,200
pro league. 
And then from there, I'm 

1198
01:07:17,200 --> 01:07:19,800
stepping on stage with other Pro
competitors. 

1199
01:07:20,000 --> 01:07:24,600
So theoretically you could 
compete as an eye on behalf of 

1200
01:07:24,607 --> 01:07:27,800
amateur, I can compete as 9bf 
amateur in different classes. 

1201
01:07:27,800 --> 01:07:30,900
If both of us want our classes, 
then we could compete. 

1202
01:07:31,000 --> 01:07:35,600
In the overall and whoever won, 
that would be gained what are, 

1203
01:07:35,600 --> 01:07:37,500
what are the pro card for that 
Federation? 

1204
01:07:39,400 --> 01:07:44,700
So you're planning to qualify to
become a pro in October and then

1205
01:07:44,700 --> 01:07:47,100
2p as a pro in November. 
Yeah. 

1206
01:07:47,100 --> 01:07:49,300
That's the plan. 
Gotcha. 

1207
01:07:49,700 --> 01:07:51,500
Okay. 
That is the plain and some of 

1208
01:07:51,500 --> 01:07:53,400
these shows have like, super pro
qualifiers. 

1209
01:07:53,400 --> 01:07:57,200
So, some of the way that works 
is, if you have enough 

1210
01:07:57,200 --> 01:08:01,400
competitors in a class like, 
lightweight class middle, Class 

1211
01:08:01,800 --> 01:08:04,500
then if you win that class you 
also earn a pro card. 

1212
01:08:04,800 --> 01:08:07,400
There has to be I believe eight 
competitors in the class for 

1213
01:08:07,400 --> 01:08:11,500
that too and it has been only 
certain shows provide that but 

1214
01:08:11,500 --> 01:08:14,500
then you don't have to win the 
overall amongst all classes, but

1215
01:08:14,500 --> 01:08:17,500
I kind of like earning it via 
the overall route because that 

1216
01:08:17,500 --> 01:08:20,500
to me just is more impressive. 
Like, I want to be the best in 

1217
01:08:20,500 --> 01:08:22,700
the entire line. 
I'm not just those in my class. 

1218
01:08:23,899 --> 01:08:26,800
Hey I'm excited to see the leave
this man alive than October. 

1219
01:08:27,000 --> 01:08:29,399
Yeah, well going back to 
hormonal Health man. 

1220
01:08:29,399 --> 01:08:32,800
Being the last man alive will 
most certainly be an unhealthy 

1221
01:08:32,800 --> 01:08:34,500
Endeavor. 
This is kind of like a classic 

1222
01:08:34,500 --> 01:08:38,300
classic example of do. 
As I say, not as I do kind of 

1223
01:08:38,300 --> 01:08:41,500
scenario because I wouldn't 
recommend, anybody do what I'm 

1224
01:08:41,508 --> 01:08:45,300
about to do to the extent that 
I'm about to do it, but I just 

1225
01:08:45,700 --> 01:08:48,300
want to operate on The Fringe 
extreme there, for a moment in 

1226
01:08:48,300 --> 01:08:50,300
time, you know? 
Yeah. 

1227
01:08:50,300 --> 01:08:51,100
No. 
Yeah. 

1228
01:08:51,100 --> 01:08:53,200
When you're the way that you're 
doing it only competing once 

1229
01:08:53,200 --> 01:08:55,700
every couple of years. 
Give me your chance giving your 

1230
01:08:55,700 --> 01:09:00,000
body to the chance to recover 
and actually put on muscle in 

1231
01:09:00,000 --> 01:09:03,500
between competitions is. 
I think that's the only way to 

1232
01:09:03,500 --> 01:09:05,300
do it if you're competing 
nationally I think if you could 

1233
01:09:05,300 --> 01:09:08,100
be nationally every year you're 
really shooting yourself in the 

1234
01:09:08,100 --> 01:09:13,000
foot and not actually 
bodybuilding, I feel that I 

1235
01:09:13,000 --> 01:09:16,500
believe the need to have the 
competitors. 

1236
01:09:16,500 --> 01:09:19,000
Once they learn their Pro cards 
compete again. 

1237
01:09:19,800 --> 01:09:22,700
As soon as a natural, especially
just doesn't make any sense. 

1238
01:09:22,700 --> 01:09:25,600
But it is what it is. 
They need you to compete. 

1239
01:09:25,600 --> 01:09:30,700
They need you to know because 
you're you're helping the sport 

1240
01:09:30,700 --> 01:09:35,800
by competing and helping them as
promoters, get there event out 

1241
01:09:35,800 --> 01:09:38,800
and make money. 
But it's not best for the 

1242
01:09:38,899 --> 01:09:42,200
individual long-term in my 
opinion especially as a natural.

1243
01:09:42,200 --> 01:09:44,800
But that's a different topic 
altogether. 

1244
01:09:44,899 --> 01:09:47,600
No I totally human. 
That's honestly one like I love 

1245
01:09:47,600 --> 01:09:50,000
natural body but I don't want to
talk down about That at all. 

1246
01:09:50,000 --> 01:09:53,200
But one of the frustrations I 
have with it, is that right 

1247
01:09:53,200 --> 01:09:56,700
there, like forcing competitors 
to compete, so frequently to 

1248
01:09:56,700 --> 01:09:59,800
maintain their Pro status like 
that, I think is no bueno. 

1249
01:10:00,100 --> 01:10:03,300
I think you know I'm not a 
promoter so I maybe I just 

1250
01:10:03,400 --> 01:10:05,900
unaware of what you know 
complications they have when 

1251
01:10:05,900 --> 01:10:09,400
they're in but I would think 
that from a competitor Health 

1252
01:10:09,400 --> 01:10:11,800
standpoint just simply saying 
hey look if you win your pro 

1253
01:10:11,800 --> 01:10:14,700
status you're welcome on a 
similar Pro stage. 

1254
01:10:14,700 --> 01:10:17,200
Any point in the future you 
don't have to compete every year

1255
01:10:17,200 --> 01:10:20,400
to maintain that Pro status. 
Another thing that Bothers me is

1256
01:10:20,400 --> 01:10:24,900
that with natural body buildings
being so incredibly strict 

1257
01:10:24,900 --> 01:10:27,900
towards, you know, abusing 
drugs, which I think is great. 

1258
01:10:28,300 --> 01:10:31,100
It's come to the point where 
like, they're so strict on 

1259
01:10:31,700 --> 01:10:34,600
everything, even like certain 
vitamins and supplements and 

1260
01:10:34,600 --> 01:10:37,000
like, there are many vitamins 
that I think would be 

1261
01:10:37,000 --> 01:10:40,300
advantageous just for overall 
General Health. 

1262
01:10:40,600 --> 01:10:43,700
But it's like I'm scared to even
take them because it's like, 

1263
01:10:43,700 --> 01:10:47,200
this is going to pop on a test 
and then they're going to ban me

1264
01:10:47,200 --> 01:10:50,300
from the sport. 
And here I am taking like In AC 

1265
01:10:50,300 --> 01:10:51,500
or something like that, you 
know. 

1266
01:10:52,400 --> 01:10:55,900
Yeah, yeah you gotta tread 
carefully and up that what these

1267
01:10:55,900 --> 01:10:58,900
Federation, especially as you're
getting into multiple 

1268
01:10:58,900 --> 01:11:01,500
federation's, and you got all 
the different roles in you 

1269
01:11:01,500 --> 01:11:03,300
follow. 
Yeah, for sure. 

1270
01:11:04,200 --> 01:11:05,800
We'll shoot, man. 
I've totally digressed. 

1271
01:11:06,000 --> 01:11:09,300
I've been I've been asking you 
all kinds of questions but I 

1272
01:11:09,300 --> 01:11:11,200
definitely want to. 
I'm gonna go back. 

1273
01:11:11,200 --> 01:11:14,300
I'm gonna do the whole program 
as it's listed as you recommend 

1274
01:11:14,300 --> 01:11:16,700
for sure. 
So I appreciate the nudge there 

1275
01:11:17,000 --> 01:11:19,800
and I'm just excited to keep 
seeing where you take things, 

1276
01:11:19,800 --> 01:11:21,000
man. 
Like I love to see you step 

1277
01:11:21,000 --> 01:11:22,000
onstage if that's the route you 
go. 

1278
01:11:22,800 --> 01:11:25,300
But if it's not I love to see, 
just keep building and getting 

1279
01:11:25,300 --> 01:11:28,400
better and better with dialing 
in your corner of your diet. 

1280
01:11:28,400 --> 01:11:30,900
Your oh, Matt approach, your new
training philosophy here with 

1281
01:11:30,900 --> 01:11:34,000
the one exercise per body part 
like, I think they call that 

1282
01:11:34,000 --> 01:11:36,900
makes a ton of sense to me, I 
appreciate that. 

1283
01:11:36,900 --> 01:11:38,500
Yeah, we'll see. 
We'll see. 

1284
01:11:38,500 --> 01:11:41,400
I got it. 
I'll send you some pictures, 

1285
01:11:41,700 --> 01:11:45,200
I'll probably have my training 
partner, shoot some, and I'll 

1286
01:11:45,200 --> 01:11:48,800
get you opinion on if you think 
I should step on stage and if 

1287
01:11:48,800 --> 01:11:51,600
so, what class you would 
recommend, because I'm excited 

1288
01:11:51,600 --> 01:11:55,100
64. 
Or it's hard for me, I'm going 

1289
01:11:55,100 --> 01:11:59,100
to be competing against people 
that are, you know, quite a bit 

1290
01:11:59,100 --> 01:12:01,000
shorter than I am. 
So they could fill out the frame

1291
01:12:01,000 --> 01:12:03,100
quite a bit more. 
So I don't know how competitive 

1292
01:12:03,100 --> 01:12:07,500
like be and by living but will 
see I just told myself the 

1293
01:12:07,508 --> 01:12:09,400
hardest, high standard if I'm 
going to compete. 

1294
01:12:09,400 --> 01:12:11,100
I want to compete the win. 
You know. 

1295
01:12:11,100 --> 01:12:13,700
I don't want to just get on 
stage and get blown out. 

1296
01:12:13,700 --> 01:12:16,700
So how cuddly will see what 
physique, classic physique. 

1297
01:12:16,700 --> 01:12:19,000
I mean, I can see doing either 
those for sure, but I mean 

1298
01:12:19,100 --> 01:12:20,400
bodybuilding potentially as well
man. 

1299
01:12:20,400 --> 01:12:24,100
I mean I'm definitely other 
Spectrum of you know whopping 

1300
01:12:24,100 --> 01:12:28,600
five seven and a half so I'm not
too tall at all but each 

1301
01:12:28,600 --> 01:12:31,300
different by type brings with it
its own strong points and weak 

1302
01:12:31,300 --> 01:12:34,400
points, you know? 
Yeah that's the one thing that I

1303
01:12:34,400 --> 01:12:37,400
do have come for me as if you 
got some just some body parts 

1304
01:12:37,400 --> 01:12:40,700
that look bigger because they 
got just really full because 

1305
01:12:40,700 --> 01:12:44,700
they've actually got some size 
despite being long as hell told 

1306
01:12:44,700 --> 01:12:47,800
him and you said you don't have 
an Instagram so I can't 

1307
01:12:47,800 --> 01:12:50,000
recommend people follow you any 
particular place, right? 

1308
01:12:50,100 --> 01:12:53,000
Unfortunately, not I'd failed. 
My homework and getting that 

1309
01:12:53,000 --> 01:12:56,400
started but I will get that 
started especially if I do start

1310
01:12:56,400 --> 01:13:01,300
competing but I do you have any 
recommendations on getting 

1311
01:13:01,300 --> 01:13:02,400
started with something like 
that? 

1312
01:13:02,400 --> 01:13:04,300
I guess the whole thing is just 
getting started. 

1313
01:13:04,300 --> 01:13:06,900
The first place kind of 
committing to how you want to 

1314
01:13:06,900 --> 01:13:10,800
convey your message and just 
just jumping in, right? 

1315
01:13:11,200 --> 01:13:12,900
Yeah, pretty much man. 
I mean you're you're very 

1316
01:13:12,900 --> 01:13:15,700
well-spoken knowledgeable, guys.
So I would think that, you know,

1317
01:13:15,700 --> 01:13:18,300
Instagram even podcast a man. 
Like, I feel like you'd be able 

1318
01:13:18,300 --> 01:13:21,600
to, you know, you've carried 
yourself one, this podcast, so 

1319
01:13:21,600 --> 01:13:24,500
start upon And cast on Instagram
and just simply documenting your

1320
01:13:24,500 --> 01:13:26,500
journey bring people on pick 
their brain about. 

1321
01:13:26,500 --> 01:13:28,800
There's and just, you know, 
create content. 

1322
01:13:28,800 --> 01:13:30,100
Ma'am. 
That's the name of the game. 

1323
01:13:30,800 --> 01:13:35,100
Yeah, I gotta get into it before
you wrap a one question for you 

1324
01:13:35,100 --> 01:13:41,100
rub, and That is why with the 
keto brick? 

1325
01:13:41,300 --> 01:13:46,900
What is your hesitancy to 
pushing a product that you have 

1326
01:13:46,900 --> 01:13:49,100
the key to break? 
But it's in different forms. 

1327
01:13:49,200 --> 01:13:53,800
Like I saw in your post, you had
a way to mold it for cereal, 

1328
01:13:54,000 --> 01:13:58,600
which I think would be just a 
game changer or even just have 

1329
01:13:58,600 --> 01:14:02,200
it in my peanut butter cup 
serving sizes, and then just 

1330
01:14:02,200 --> 01:14:05,400
have it be molded from the 
manufacturer, from your company,

1331
01:14:05,600 --> 01:14:10,200
and delivered, that way, is it? 
Logistically they melt, or is it

1332
01:14:10,200 --> 01:14:12,500
just that much more 
manufacturing cost? 

1333
01:14:12,500 --> 01:14:16,000
What is the hesitancy on on 
doing that? 

1334
01:14:16,300 --> 01:14:18,800
So the main thing is that, like 
we produce them all, so we can 

1335
01:14:18,800 --> 01:14:21,300
make technically anything, any 
shape any size. 

1336
01:14:21,600 --> 01:14:24,500
The thing is what we have now. 
That's what all of our 

1337
01:14:24,500 --> 01:14:27,600
infrastructure is built on and 
it's going to create the most 

1338
01:14:27,700 --> 01:14:30,400
cost-effective option for the 
consumer. 

1339
01:14:31,300 --> 01:14:33,600
So, like, right now, they're 
able to get 1,000 calories that 

1340
01:14:33,600 --> 01:14:36,000
are very cost. 
Effective price point like the 

1341
01:14:36,000 --> 01:14:41,900
keto brick, Technically cheaper 
cost per calorie than any other 

1342
01:14:41,900 --> 01:14:43,900
bar out there. 
Like. 

1343
01:14:43,900 --> 01:14:47,300
No questions asked and it's 
significantly higher in quality 

1344
01:14:47,300 --> 01:14:50,000
ingredients. 
The problem is, if we were to do

1345
01:14:50,000 --> 01:14:53,800
the same, you know, formula but 
in like a, you know, Reese's cup

1346
01:14:53,800 --> 01:14:55,700
size packaging. 
We've got more packaging. 

1347
01:14:55,700 --> 01:14:58,700
We got to, like, Distributing to
smaller molds package. 

1348
01:14:58,700 --> 01:15:00,800
Those with it's just much more 
touch points. 

1349
01:15:01,000 --> 01:15:03,500
So, the cost per calorie 
increases. 

1350
01:15:03,700 --> 01:15:08,500
So people are getting less food 
for A higher price point and I 

1351
01:15:08,508 --> 01:15:11,900
totally get that people want to 
pay for convenience, but my 

1352
01:15:11,900 --> 01:15:14,500
perspective has been just like, 
hey, I want to give people the 

1353
01:15:14,500 --> 01:15:18,600
absolute highest quality, the 
most cost-effective, and the 

1354
01:15:18,608 --> 01:15:21,400
best bang for their proverbial 
buck as I possibly can. 

1355
01:15:21,700 --> 01:15:24,900
And then if they want to change 
the shape size or whatever, they

1356
01:15:24,900 --> 01:15:27,000
can just easily do. 
So, after the fact with whatever

1357
01:15:27,000 --> 01:15:29,800
mold their heart desires at 
home, that's kind of been my 

1358
01:15:29,800 --> 01:15:34,400
reasoning with it. 
I think I think you should pull 

1359
01:15:34,700 --> 01:15:39,400
pull everyone in the newsletter 
to see There are other people 

1360
01:15:39,400 --> 01:15:43,500
like me, that really enjoy the 
keto brick product, but don't 

1361
01:15:43,500 --> 01:15:46,600
want the inconvenience of having
to mold it to what they want 

1362
01:15:46,600 --> 01:15:49,100
themselves. 
And there would be willing to 

1363
01:15:49,100 --> 01:15:54,700
pay more for that convenience 
factor because that there is a 

1364
01:15:54,700 --> 01:15:56,200
significant convenience factor 
that. 

1365
01:15:56,200 --> 01:16:00,400
But I 100% respect and 
appreciate the approach that you

1366
01:16:00,400 --> 01:16:02,800
have towards keeping a cheap 
with the same time. 

1367
01:16:02,800 --> 01:16:06,800
I would definitely pay a premium
for you to deliver it to me in a

1368
01:16:06,800 --> 01:16:10,500
more More like a peanut butter 
cups if you had those, if you 

1369
01:16:10,500 --> 01:16:13,900
had your peanut butter flavored,
keto brick in the peanut butter 

1370
01:16:13,900 --> 01:16:18,000
cup format already. 
I mean, I really love the keto 

1371
01:16:18,000 --> 01:16:21,200
brick and I highly recommend if 
anyone listening, hasn't tried 

1372
01:16:21,200 --> 01:16:26,500
it, it's fantastic. 
But yeah, I would just die for 

1373
01:16:27,000 --> 01:16:31,100
the convenience of just being 
able to buy it in a in a already

1374
01:16:31,100 --> 01:16:33,300
cut format, but that's just my 
two cents. 

1375
01:16:33,500 --> 01:16:35,300
I get it, man, I crush it either
way. 

1376
01:16:35,300 --> 01:16:38,700
I love it all, the feedback I 
can get Plus I just freaking eat

1377
01:16:38,700 --> 01:16:40,400
a whole brekkie to work at one 
sitting. 

1378
01:16:40,400 --> 01:16:43,400
Like I opened it up, eat the 
whole thing as if it was a 

1379
01:16:43,400 --> 01:16:47,700
normal size you know, snack bar.
Because I want those calories, I

1380
01:16:47,700 --> 01:16:50,600
want that stearic acid. 
I want that nutrition and shoot 

1381
01:16:50,600 --> 01:16:51,800
man. 
You, you're probably taking them

1382
01:16:51,800 --> 01:16:53,400
more calories. 
To me, you'd be home brick at a 

1383
01:16:53,407 --> 01:16:56,200
time. 
Anyways, to well, I thought 

1384
01:16:56,200 --> 01:17:00,600
about that I couldn't so I 
currently base my diet on a 

1385
01:17:00,608 --> 01:17:02,300
pound of ground beef and 12 
eggs. 

1386
01:17:02,600 --> 01:17:06,300
And that's that's my Foundation.
Each one of those are about 

1387
01:17:06,300 --> 01:17:09,800
1,200 calories. 
He's, I couldn't afford to add a

1388
01:17:09,808 --> 01:17:14,000
whole nother 1,000 calories from
Quito brick, without being 

1389
01:17:14,300 --> 01:17:19,400
getting a lot of body fat, but I
could substitute out the 12 eggs

1390
01:17:19,400 --> 01:17:22,800
for that, but in your opinion, 
does the stearic acid have a 

1391
01:17:22,800 --> 01:17:28,800
similar benefit of what you'd be
replacing from either of those? 

1392
01:17:28,800 --> 01:17:32,000
So how much what are your total 
calories and macros with the 

1393
01:17:32,000 --> 01:17:33,600
pound of ground beef and dozen 
eggs? 

1394
01:17:33,600 --> 01:17:34,900
That what does that break down 
to for you? 

1395
01:17:36,000 --> 01:17:40,300
Once I add the Pork rinds in the
cheese and the butter I'm 

1396
01:17:40,300 --> 01:17:46,000
looking at. 
Hi 2000's, probably around 3,000

1397
01:17:46,000 --> 01:17:48,000
average. 
I just eat intuitively now that 

1398
01:17:48,000 --> 01:17:51,600
I'm not prepping yet. 
Might be it sounds like, but 

1399
01:17:51,700 --> 01:17:54,900
yeah, I would probably just, you
know, if it was me I would keep 

1400
01:17:54,900 --> 01:17:59,200
the ground beef and eggs skip 
the butter and, you know, pork 

1401
01:17:59,200 --> 01:18:02,200
rinds because though, I mean 
those I didn't Rishon, I love 

1402
01:18:02,200 --> 01:18:04,400
pork rinds and butter as well, 
but from a nutritional 

1403
01:18:04,400 --> 01:18:06,900
standpoint, the bulk of that 
nutrition is coming from the 

1404
01:18:06,900 --> 01:18:08,000
ground beef. 
Legs obviously. 

1405
01:18:08,000 --> 01:18:10,400
So if you had that, you're not 
really getting anything 

1406
01:18:10,400 --> 01:18:13,600
inherently. 
Additionally from the pork rinds

1407
01:18:13,600 --> 01:18:16,100
and butter. 
So you could just have the 12 

1408
01:18:16,400 --> 01:18:19,400
eggs, the pound of ground beef, 
and then the key tobruk. 

1409
01:18:19,400 --> 01:18:22,000
And then, depending on what your
caloric needs were, you could 

1410
01:18:22,000 --> 01:18:25,100
either do an 80/20 ground beef 
or an 85/15 ground beef. 

1411
01:18:25,100 --> 01:18:27,500
Like, if you wanted to have 
lower calories, just simply do a

1412
01:18:27,500 --> 01:18:29,900
leaner ground Bo. 
I didn't think about that. 

1413
01:18:29,900 --> 01:18:34,600
Yeah, so as I die, I could just 
lean up my ground beef and then 

1414
01:18:34,600 --> 01:18:37,700
keep Aikido brick. 
There. 

1415
01:18:37,900 --> 01:18:39,300
Yeah. 
Or it's that's what I know 

1416
01:18:39,300 --> 01:18:40,900
portion of. 
That's exactly what I do. 

1417
01:18:40,900 --> 01:18:43,200
Like, I'm gonna eat an entire 
brick throughout the entirety of

1418
01:18:43,200 --> 01:18:47,200
my prep every single day without
fail because I noticed that much

1419
01:18:47,200 --> 01:18:51,000
benefit from the stearic acid, 
but I'm also prioritizing 

1420
01:18:51,000 --> 01:18:53,000
everything else I'm consuming 
and getting the most 

1421
01:18:53,000 --> 01:18:56,000
nutrient-dense foods I can. 
So ground beef eggs. 

1422
01:18:56,000 --> 01:18:59,500
All oftentimes throw in like 
liverwurst or venison that I've 

1423
01:18:59,500 --> 01:19:02,800
harvested, you know, the stuff 
that I know is like the crème de

1424
01:19:02,800 --> 01:19:06,300
la crème, high quality food, but
that intent with the brick and 

1425
01:19:06,300 --> 01:19:09,400
all the stearic acid that Vines,
that's my sweet spot. 

1426
01:19:10,900 --> 01:19:13,500
You got me sold, I'm gonna get 
off here and buy some work. 

1427
01:19:13,500 --> 01:19:15,000
You do bricks. 
I love it. 

1428
01:19:15,000 --> 01:19:16,900
That was not my intention man, 
but I certainly prefer. 

1429
01:19:17,400 --> 01:19:19,900
I definitely just want to see 
how you do throughout the 

1430
01:19:20,300 --> 01:19:22,200
building or cutting phase. 
Whichever one you want. 

1431
01:19:22,200 --> 01:19:24,200
And I'm going for man. 
So keep me posted. 

1432
01:19:24,200 --> 01:19:25,500
There's everything I can do for 
you. 

1433
01:19:25,900 --> 01:19:28,700
Just let me know brother. 
I appreciate y'all. 

1434
01:19:28,700 --> 01:19:33,700
Send you send you an email with 
some updated photos and my 

1435
01:19:33,700 --> 01:19:36,900
contact information will link 
later this year in October, 

1436
01:19:36,900 --> 01:19:39,200
regardless, whether or not I 
compute, I love to see you and 

1437
01:19:39,200 --> 01:19:42,500
hang out and I hate you. 
Your win is letting this man 

1438
01:19:42,500 --> 01:19:44,700
alive. 
Both show sounds great man. 

1439
01:19:44,700 --> 01:19:47,400
Will slam some will slam some 
meat down will get a workout in 

1440
01:19:47,400 --> 01:19:49,600
and it'll begin. 
Fantastic. 

1441
01:19:49,800 --> 01:19:50,900
See you soon. 
Rob. 

1442
01:19:50,900 --> 01:19:52,500
Thank you for your time. 
You bet. 

1443
01:19:52,500 --> 01:19:53,000
Bye.