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What's going on? 
Ladies and gents Roberts? 

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Thanks. 
Kiddo, Savage.com. 

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And in today's episode, This is 
actually Mike muscles podcast 

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for high-intensity health. 
He had me on his show a couple 

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times. 
The first one the video didn't 

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work. 
So we had the audio. 

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This one is the second retake, 
so I'm not really sure what I'm 

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gonna do. 
I'm not publish them both 

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because they were both great but
they're going to be some 

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overlap, not really sure. 
But all that to say this was a 

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great conversation that I had 
with Mike on his podcast, we do 

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into my book, we do into my 
dining philosophy and how to 

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lean out and do. 
A competition prep with a 

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ketogenic approach. 
We talked about making the whole

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process sustainable. 
We talked about a little bit of 

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everything. 
I've got utmost respect for Mike

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muscle and all he does, he is 
great at assimilating, very 

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complex information and put it 
out there. 

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So if you're not already 
following him and subscribe to 

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his podcast, you are missing out
hundred percent do that. 

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And then without further Ado, 
sit back, relax and enjoy the 

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conversation with Mike and 
myself on his podcast. 

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Robert, what's happening script 
to be back with you again. 

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I would love to pick your brain 
about your new book, ketogenic 

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bodybuilding, and we've talked a
lot in the past before about 

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different strategies for 
preserving muscle, is you diet 

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down and lose body fat and you 
have a lot of great sort of ways

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to explain this caloric Runway. 
And the reason why you got into 

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the kicker genic died in the 
first place and how you continue

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to use this in your 14-year 
career as a natural body 

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builder. 
Let's just sort of back up a 

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little bit. 
I know you've explained this to 

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me before, just so everyone 
knows where you're coming from 

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you. 
Bend your body building for 

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about 7 years and then you start
to learn more about the 

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ketogenic diet. 
You tried it and you haven't 

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turned back. 
And now you wrote this great 

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book and you're helping other 
people realize that they can 

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burn fat and preserve lean mass 
at the same time. 

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And it works out a little bit 
better long-term with After the 

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contest is over, but you don't 
have all those cravings and so 

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forth. 
So what is it about the 

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ketogenic diet that got you 
interested in the first place? 

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Yeah, man, so I don't know like 
when I first started doing it, 

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the ketogenic diet. 
I didn't anticipate it being 

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effective for bodybuilding. 
I just did that as a way to kind

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of circumnavigates all of my 
disordered eating Tennessee's 

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that I was struggling with as a 
result of my traditional 

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bodybuilding nutrition protocol 
with the high carbs, sugary 

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foods and just eating so 
frequently. 

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So, for me, when I started doing
key do all that. 

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That was more or less mitigated,
and that alone made it worth my,

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while worthwhile for me to do a 
kidney diet. 

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But then after I had done it for
a few years, I decided to 

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compete with a kitchenette 
approach and in doing so I found

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out that I was able to preserve 
lean mass just as effectively if

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not more. 
So my Hunger signaling was much 

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more regulated. 
So I wasn't having, I'm still 

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hungry, you're going to be 
hungry, no matter what that 

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you're following, but it wasn't 
the like just total ravenous, 

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you know, Sensation that I was 
experiencing before hand, but 

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the main difference honestly was
that After the show is over. 

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I didn't have near the tendency 
to binge and Purge on everything

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inside. 
Like I had done previously. 

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So I was able to kind of short 
circuit and bypass a lot of the 

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disordered eating 10, see, is 
that most competitive struggle 

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with coming out of the show and 
into the reverse diet. 

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Yeah. 
I definitely want to get get 

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into reverse dieting but you 
mentioned, the post-show sort of

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binging and craving them. 
And I know this is a phenomenon.

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I sort of experience this in 
college when I got into just 

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lifting in general and so forth,
you do a little cut and then you

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like, I remember I was Cold 
Stone ice cream. 

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Like I just crave that and now I
couldn't care less about that 

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now and of course know a lot 
more about nutrition but it 

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seems that there's something 
that gravitates people. 

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Once you go into a caloric 
deficit that you're much more 

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prone to then want to Crave 
these, Ultra palatable processed

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sugar and rich foods. 
And so that's I think a great 

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sort of selling point or future 
or at least consideration, when,

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when trying to lose body fat, 
which approach you want to take,

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you know, the classic calories 
in calories out knowing 

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Potentially, you could create 
these fruits or the ketogenic 

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approach. 
What do you think? 

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It is about the ketones? 
Is it that they suppress 

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appetite that you're just more, 
you're eating cleaner Foods? 

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Because let's face it. 
I mean you eat mostly meat eggs 

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and keto bricks and good fats 
and so forth. 

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Is it? 
This is Heidi aspect of it. 

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What what have you sort of 
thought with regards to? 

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Why that doesn't happen when you
lose weight via a ketogenic 

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approach. 
Yeah. 

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I think it's hard for me to 
differentiate between what of 

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this phenomenon is 
physiological. 

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And what Logical. 
But I feel like a lot of it is 

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definitely psychological. 
And I feel like in the day, the 

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diet that you find most 
sustainable is probably going to

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be your best bet. 
But when you remove all that 

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heavily processed, highly, 
palatable carbohydrates from the

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palette to begin with, it's no 
longer an option in your psyche.

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Like, you don't come out of that
show, feeling like you've 

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sacrificed these foods for so 
long and then just feel 

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compelled to consume them when 
I'm done with the show. 

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I go to a Brazilian steakhouse 
and I go to town and all the 

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meats and fats and that I've got
options, you know, available to 

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me, but that doesn't like, That 
fills my cup just as much as 

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eating a bunch of, you know, 
sugary Foods would. 

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So by doing that, I'm able to 
kind of, you know, bypass all 

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the negative effects that come 
with that rebound. 

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I mean most competitors. 
Post-show they'll just indulge 

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in everything inside 24 like a, 
you know, a weekend or freaking 

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months in and you know months in
a surplus and when you do that 

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depending on how far off the 
rails, you go, you may put on a 

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few pounds, you may put on 20 or
30 pounds. 

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I put on 20 pounds after my 
first show and like two days and

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that's From a psychological 
standpoint, really wrecks, havoc

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on how you think about yourself 
and what you're capable of 

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because you just spent, you 
know, four to six months being 

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the epitome of discipline 
dedicated hard work. 

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And now you have a trouble, you 
know, moderating anything, and 

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it just kind of rips the the it 
rips your, your approach to 

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nutrition totally off of your 
kilter and you don't know what 

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to do. 
Whereas if you can bypass a lot 

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of vent and never have that as 
an option to begin with. 

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But then just simply stick to 
what, you know, has led to your 

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success thus far, you're much 
more likely to moderate. 

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Add and keep it within a 
consistent, you know, tolerable 

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range. 
Yeah, that's a great approach. 

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And one of the things that 
gravitated you towards natural 

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bodybuilding, you've told me is 
that you're doing this for your 

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health, right? 
And so this massive swing. 

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Okay, so you get really cut you 
get lean, you get down. 

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Did you say 3% or 4%? 
I can't remember those, Salinas,

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you been the lowest I've ever 
clocked my stuff in. 

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It was like, 3.2%, I want to say
and I think that was via I'm not

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sure if that was via calipers or
via. 

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An in-body and those, there's 
some inaccuracies that occur 

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with those obviously, but that 
was the lowest I've ever been. 

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I mean, I've got, you know 
striated glutes at that point. 

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Like there's not much fat on you
and your sub five percent body 

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fat. 
That's insane. 

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I mean that is especially doing 
that. 

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Naturally. 
I mean, that is really, really 

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impressive and where I was going
with that is when you go from 3 

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percent, maybe back to 20% in a 
month like you mentioned the 

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example of a competitor who 
gains 20 30 pounds and this is 

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not uncommon. 
I mean if you follow some 

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Fitness competitors and 
bodybuilders on social media, 

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you will Massive, Ebbs and 
flows. 

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And one thing that you spoken 
about is that massive Delta is 

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probably not good for your 
health. 

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I mean you're retaining water, 
your blood pressure probably 

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increases. 
There's probably other issues 

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psychologically, glucose 
regulation the whole thing, 

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right? 
So now obviously you have to 

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gain some offseason, you know, 
weight, but doing it on a keto 

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diet, you definitely gain, you 
know, about you said about 20 

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pounds. 
You're within 20 pounds of your 

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yeah. 
Stage, wait, I think that's a 

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little bit more reasonable. 
In terms of the Delta that you 

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want to shift from, now the 
questions that I have for you 

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there is does that affect your, 
your resting metabolic rate and 

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so forth, like all of that that 
shifting around right? 

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You lose weight. 
You gained 30 pounds lose it. 

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How does that affect your 
metabolism? 

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Because we know a lot of people 
who have been chronically 

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dieting or and they regain the 
weight. 

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Does that sort of throw off your
resting metabolic rate over 

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time? 
Do you think? 

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Yeah. 
Well, I see a lot of people just

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chronically under consuming like
their their goal is to lose body

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fat and they just corn. 
Restrict and they don't ever 

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give themselves time in a 
caloric maintenance or caloric 

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Surplus. 
So, I mean our our metabolism is

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pretty smart. 
Like it's very adaptable. 

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So if you're constantly cutting 
calories, your body's metabolic 

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rate. 
He's going to down regulate and 

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depress to follow suit, having 
that period of returning to a 

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healthy maintenance intake. 
Or ideally? 

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A slight Surplus, is going to 
have a corresponding positive 

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effect on ramping that metabolic
rate back up, which is going to 

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Prime you for building, more 
lean muscle tissue, the more 

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muscle tissue. 
You have the higher, your 

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metabolic rate is going to be to
begin with. 

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So, Not competing every single 
year not spending more time in 

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the deficit than in a surplus is
very, very important. 

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And that's something that 
doesn't get talked about near 

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enough. 
Because everybody wants to 

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highlight their physique, when 
it's at their leanest, everybody

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wants to Showcase their abs on 
Instagram. 

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Nobody likes talking about the 
importance of adding a little 

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bit of body fat and focusing on 
being in a surplus focusing on 

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building more lean tissue and 
really amplifying and maximizing

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that time in a surplus. 
So that's been a big focus of 

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mine trying to bring that 
spring, a light to that concept.

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But yeah, from a metabolic 
standpoint, you're going to 

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Benefit tremendously. 
If you give yourself time and a 

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surplus and then when you do 
transition into a deficit, some 

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point in the future, you're 
going to have a much better 

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starting position more calories 
to work with more more lean mass

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to keep that metabolic rate 
revving at higher rates. 

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So lots of benefits that come 
with having that period in a 

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higher caloric intake. 
I love that. 

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Let's talk about the, the 
Surplus period. 

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It seems that your mindset needs
to be pretty on point with that 

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because you have to look in the 
mirror and realize that yes, 

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there are benefits linked with 
this little bit of cushioning. 

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Around, you know, the waist or 
the midsection or something, 

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because you're in a surplus in 
your building that muscle, so 

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that when you die it down, you 
have more of a physique that's 

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more chiseled. 
That's got to mess with your 

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mind because I know we have 
pictures of bodybuilders, 

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Fitness, competitors, and so 
forth have pictures of when 

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they're at their leanest. 
And they don't look like that 

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when they're building. 
So, how do you coach people 

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through that? 
Because again, you know, we, if 

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your identity is really wrapped 
in to your physique and for a 

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lot of people it is and so forth
in Of worth when you see a 

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slightly or chubby version of 
yourself in a mirror. 

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You like. 
Oh man, maybe I'm not good 

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enough. 
I'm when I doing wrong, like I 

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00:10:01,700 --> 00:10:04,800
got a cut again so you can see 
how that could probably sort of 

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conflict with the long-term 
building process of maintaining 

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muscle mass. 
Do you coach people through? 

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Is that mindset? 
A big aspect of this? 

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Yeah, - it's huge man. 
And I think I think fully 

227
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embracing, this is what helped 
me really get past my disordered

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00:10:18,900 --> 00:10:22,500
eating 10 states to begin with 
because when you think of 

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Leaning out for show and looking
incredibly lean and Having you 

230
00:10:25,200 --> 00:10:27,600
know, all the ABS in the world 
and really looking your 

231
00:10:27,600 --> 00:10:31,900
quote-unquote best, you assume 
that is equates to, you know, 

232
00:10:31,900 --> 00:10:35,400
the premier version of you, but 
once you're able to look on the 

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00:10:35,400 --> 00:10:38,300
opposite and the Spectrum and 
recognize that your ability to 

234
00:10:38,300 --> 00:10:41,100
be the best version of yourself 
in a lean state is only going to

235
00:10:41,100 --> 00:10:43,000
be Amplified. 
If you give yourself enough time

236
00:10:43,000 --> 00:10:46,300
in a surplus, it'll be able to 
kind of bridge that Gap. 

237
00:10:46,300 --> 00:10:49,500
So to kind of look at it from a 
timeline standpoint when I'm 

238
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doing a prep. 
I normally prep for four to six 

239
00:10:51,900 --> 00:10:53,900
months depending on, when the 
show is where, my starting 

240
00:10:53,900 --> 00:10:55,200
position is accepted. 
Etc. 

241
00:10:55,400 --> 00:10:58,000
So 4 to 6 months in a prep will 
just call it six months, make it

242
00:10:58,000 --> 00:10:58,800
easy. 
Then. 

243
00:10:58,800 --> 00:11:01,200
I'll spend three months, reverse
dieting, back to a healthy 

244
00:11:01,200 --> 00:11:03,100
maintenance and take. 
So that's nine months out of the

245
00:11:03,100 --> 00:11:05,400
year right there. 
So, if I go right back into 

246
00:11:05,400 --> 00:11:08,000
another Surplus, or right back 
into another competition, prep, 

247
00:11:08,000 --> 00:11:10,600
or a cutting protocol. 
I'm not spending near enough 

248
00:11:10,600 --> 00:11:12,400
time at a surplus to build lean 
mass. 

249
00:11:12,400 --> 00:11:14,100
And especially as a natural 
athlete. 

250
00:11:14,100 --> 00:11:16,500
It takes a long time to build 
lean muscle tissue. 

251
00:11:16,500 --> 00:11:18,500
Like you're not putting on 20 
pounds of solid muscle in a 

252
00:11:18,500 --> 00:11:19,500
year. 
It's just not happening. 

253
00:11:19,600 --> 00:11:22,800
So if I'm spending, you know, 
three months in a surplus and 

254
00:11:22,800 --> 00:11:24,200
then I'm going right back into a
deficit. 

255
00:11:24,200 --> 00:11:27,700
I'm not To look any better. 
The next time I step onstage and

256
00:11:27,700 --> 00:11:29,300
that is the last thing you want 
to do. 

257
00:11:29,300 --> 00:11:31,900
Your goal is a competitor. 
Your goal is a person, should be

258
00:11:31,900 --> 00:11:33,700
to get better and better and 
better with each year that 

259
00:11:33,700 --> 00:11:35,000
passes. 
So if you're not having the 

260
00:11:35,000 --> 00:11:37,900
right Yen and young 
relationship, so to speak 

261
00:11:37,900 --> 00:11:39,700
between the building phase in 
the cutting phase. 

262
00:11:39,900 --> 00:11:41,700
You're just short circuiting 
your own progress. 

263
00:11:42,600 --> 00:11:44,300
That's beautiful. 
I think it's really important 

264
00:11:44,300 --> 00:11:47,500
for people to understand, you 
know, that that ebb and flow 

265
00:11:47,500 --> 00:11:50,100
there that you embody. 
And you're really strict with 

266
00:11:50,100 --> 00:11:53,500
this, you told me, you haven't 
had a high carb meal for like 

267
00:11:53,500 --> 00:11:56,200
the past seven years. 
So, I'm Like, I don't have bread

268
00:11:56,200 --> 00:11:58,200
or pasta or things like that, 
but we'll go out and have ice 

269
00:11:58,200 --> 00:12:00,600
cream periodically and like 
twice a month or something, but 

270
00:12:00,800 --> 00:12:03,500
you are really strict with this 
and you like, eating this way. 

271
00:12:03,500 --> 00:12:04,900
So when was the last time 
Robert? 

272
00:12:05,100 --> 00:12:08,600
You have like a big, big piece 
of bread or pizza, or pasta 

273
00:12:08,600 --> 00:12:09,800
something like that? 
When was that? 

274
00:12:09,900 --> 00:12:11,100
Yeah, man. 
I don't even know, like a lot of

275
00:12:11,100 --> 00:12:13,200
people have their, you know, 
ketover SRI, so to speak where 

276
00:12:13,200 --> 00:12:15,400
they have like a set day and 
time that like, this is when I 

277
00:12:15,400 --> 00:12:17,900
started the ketogenic diet, I 
don't have a day. 

278
00:12:17,900 --> 00:12:22,500
I know it was in 2015 after my 
third competition and I have a 

279
00:12:22,508 --> 00:12:24,500
deviated since then. 
So it's been about seven years. 

280
00:12:24,600 --> 00:12:26,500
For me, being on a strict, 
ketogenic diet. 

281
00:12:26,500 --> 00:12:29,500
I have not had a single 
carbohydrate meal and that 

282
00:12:29,500 --> 00:12:32,100
entire seven-year span. 
I mean, my total carbs have been

283
00:12:32,600 --> 00:12:34,800
maybe size like 50 grams on a 
random day. 

284
00:12:34,800 --> 00:12:39,200
But usually I keep him around 
10, 20, 30 grams total carbs and

285
00:12:39,200 --> 00:12:40,000
I just feel better. 
That way. 

286
00:12:40,000 --> 00:12:41,900
I don't have any issues building
muscle. 

287
00:12:41,900 --> 00:12:43,100
I don't have any issues 
recovering. 

288
00:12:43,400 --> 00:12:47,400
My hormones are all fine. 
I personally want to be, you 

289
00:12:47,408 --> 00:12:48,800
know, a lot of people do keto 
for different reasons. 

290
00:12:48,800 --> 00:12:51,900
Some people do it to mitigate 
against type 2 diabetes. 

291
00:12:51,900 --> 00:12:54,500
Some people do it because they 
have Addiction tour. 

292
00:12:54,800 --> 00:12:56,600
Highly processed carbohydrates 
and sugars. 

293
00:12:56,900 --> 00:12:59,100
Lots of people do it for, lots 
of different reasons for me. 

294
00:12:59,400 --> 00:13:03,600
I could probably go back to 
eating carbs and not have that 

295
00:13:03,600 --> 00:13:06,600
negative relationship that I 
once because it's been so long. 

296
00:13:06,600 --> 00:13:09,800
I could probably do that. 
However, I've kind of found my 

297
00:13:09,800 --> 00:13:13,900
identity in being a light to the
people that can't do that, but 

298
00:13:13,900 --> 00:13:16,000
then letting them know that hey 
look, you can still compete in 

299
00:13:16,000 --> 00:13:18,600
operated in the leet level 
without carbohydrates. 

300
00:13:18,600 --> 00:13:21,600
Like you're not missing out. 
I think a lot of people go 

301
00:13:21,600 --> 00:13:23,700
ketogenic and then they feel 
like their sacrifice. 

302
00:13:23,700 --> 00:13:25,900
They feel like they're not. 
Not becoming the best version of

303
00:13:25,900 --> 00:13:27,700
themselves. 
So I want to be, you know, a 

304
00:13:27,700 --> 00:13:30,400
person that can point to and 
say, hey, look Roberts doing, 

305
00:13:30,400 --> 00:13:32,900
it's obviously working for him. 
I don't have to have 

306
00:13:32,900 --> 00:13:34,700
carbohydrates to function, 
delete levels. 

307
00:13:34,700 --> 00:13:37,100
So that's been my whole 
motivation for staying, strict 

308
00:13:37,100 --> 00:13:40,500
keto through it all. 
I love it, Robert and I spent 

309
00:13:40,600 --> 00:13:43,300
extended periods of times with 
you, you know, out camping at 

310
00:13:43,300 --> 00:13:45,800
your Ranch and doing different 
things and I can attest the fact

311
00:13:45,800 --> 00:13:48,500
that all the food he brought 
there was, there's no carbs and,

312
00:13:48,500 --> 00:13:51,000
and during that time and the 
times I've spent with you, 

313
00:13:51,000 --> 00:13:54,000
eating meals and so forth. 
I never felt deprived or like, 

314
00:13:54,000 --> 00:13:56,300
oh my gosh, I wish I had the 
bread or the pasta or things 

315
00:13:56,300 --> 00:13:58,100
like that. 
So it's definitely achievable, 

316
00:13:58,400 --> 00:14:02,700
you know, part of the impetus to
consume carbohydrates often. 

317
00:14:02,700 --> 00:14:04,600
Wonder if you have thought about
this as well. 

318
00:14:04,900 --> 00:14:06,900
That part of it is just a 
psychological addiction where 

319
00:14:06,900 --> 00:14:10,400
people say, well, I have to have
my carbs because of building 

320
00:14:10,400 --> 00:14:11,600
muscle and I want to get to 
that. 

321
00:14:11,600 --> 00:14:14,600
Like, well, if you, if you have 
more carbs around exercise, you 

322
00:14:14,600 --> 00:14:17,500
can then sort of there's better 
insulin signaling potentially in

323
00:14:17,508 --> 00:14:21,200
the post exercise window. 
There's more glycogen in the 

324
00:14:21,200 --> 00:14:23,800
muscle and all this. 
And so, therefore, you can put 

325
00:14:23,800 --> 00:14:26,400
on more muscle So and I wonder 
if that's just an excuse for 

326
00:14:26,400 --> 00:14:29,700
people to consume a food that 
they might have like a 

327
00:14:29,700 --> 00:14:32,900
subclinical addiction to or a 
proclivity towards. 

328
00:14:33,600 --> 00:14:35,700
So anyway, what are the 
downsides? 

329
00:14:35,700 --> 00:14:37,600
Like people will say? 
Oh, you can't put as much muscle

330
00:14:37,600 --> 00:14:39,500
on what on a ketogenic diet and 
so forth. 

331
00:14:39,900 --> 00:14:42,000
Like, I've trained with you, 
you're a lot stronger than many,

332
00:14:42,000 --> 00:14:44,700
many people that I know and 
you're able to preserve that 

333
00:14:44,700 --> 00:14:46,700
mass, most importantly, as you 
go into a cut. 

334
00:14:46,700 --> 00:14:49,100
So what do you say to someone 
who says don't do keto, it's 

335
00:14:49,100 --> 00:14:51,600
going to crush your testosterone
and you can't build muscle. 

336
00:14:52,200 --> 00:14:54,000
It's interesting, man. 
I mean, there's we live in a 

337
00:14:54,008 --> 00:14:56,700
world where there Many studies, 
there's one study that points to

338
00:14:56,700 --> 00:14:58,300
something saying that this is 
what's going to happen. 

339
00:14:58,300 --> 00:15:00,500
And there's another study that 
totally conflicts with that 

340
00:15:00,500 --> 00:15:02,700
study. 
So I've always just try to focus

341
00:15:02,700 --> 00:15:04,600
more. 
So on how I feel, how I perform 

342
00:15:04,700 --> 00:15:09,800
what I'm noticing in my own end 
of one life, but I do not think 

343
00:15:09,800 --> 00:15:12,500
that I'm missing out by not 
including carbohydrates, as a 

344
00:15:12,500 --> 00:15:15,200
bodybuilder as a natural body 
builder, you know, there may be 

345
00:15:15,200 --> 00:15:17,400
a pretty strong argument for, 
hey, look, if you consume a 

346
00:15:17,408 --> 00:15:19,400
bunch of carbohydrates, you're 
going to have more insulin 

347
00:15:19,400 --> 00:15:20,800
insulin than extreme growth 
agent. 

348
00:15:20,800 --> 00:15:23,600
It's going to cause muscle to 
Grossman cause fat grow because 

349
00:15:23,600 --> 00:15:25,200
everything to grow. 
So there, Could be an argument 

350
00:15:25,200 --> 00:15:28,500
that you're not capitalizing on 
all the growth potential without

351
00:15:28,500 --> 00:15:32,400
higher basal insulin levels. 
However, I feel like it would be

352
00:15:32,400 --> 00:15:36,100
a pretty pretty insignificant 
amounts over the course of, you 

353
00:15:36,100 --> 00:15:38,300
know, building phase in a prep 
for bodybuilder. 

354
00:15:38,600 --> 00:15:41,500
And I feel like when you, you 
know, contrast that over the 

355
00:15:41,500 --> 00:15:43,800
cutting phase, I feel like 
there's a pretty strong argument

356
00:15:43,800 --> 00:15:46,500
to suggest that following a 
ketogenic diet for muscle 

357
00:15:46,500 --> 00:15:49,000
preservation standpoint, with 
higher dietary fat, which is 

358
00:15:49,000 --> 00:15:50,500
going to help. 
Keep your testosterone levels, 

359
00:15:50,500 --> 00:15:53,500
stable, in the context of a 
deficit, which is also very 

360
00:15:53,500 --> 00:15:56,400
muscle preserving. 
Plus ketones are very anti 

361
00:15:56,400 --> 00:15:59,200
catabolic when you, when you 
factor that into the equation as

362
00:15:59,200 --> 00:16:01,700
well on the opposite Spectrum in
the cutting phase. 

363
00:16:01,900 --> 00:16:04,500
I don't feel like any 
competitors that I step on stage

364
00:16:04,600 --> 00:16:07,800
and compete against are coming 
in with more muscle than me. 

365
00:16:07,900 --> 00:16:09,800
They may be able to gain a 
little bit more than offseason, 

366
00:16:09,800 --> 00:16:11,800
but I'm able to preserve more my
cutting phase. 

367
00:16:12,000 --> 00:16:14,700
So at the end of the day, I feel
like it's a wash in that regard 

368
00:16:14,900 --> 00:16:17,400
and I continue to put muscle on 
every year that passes. 

369
00:16:17,400 --> 00:16:19,500
I continue to look better. 
Every time I step onstage. 

370
00:16:19,500 --> 00:16:22,000
It's sustainable for me. 
I feel great doing it. 

371
00:16:22,000 --> 00:16:24,400
I don't have this zombie mode 
that often accompanies. 

372
00:16:24,600 --> 00:16:26,900
He's traditional, you know, 
protocols, which grow Garden 

373
00:16:26,900 --> 00:16:28,400
nutrition. 
So I'm just going to keep doing 

374
00:16:28,400 --> 00:16:30,200
what I'm doing. 
I love that. 

375
00:16:30,600 --> 00:16:33,600
Now you really embody, what what
has been sort of emanating from 

376
00:16:33,600 --> 00:16:36,900
the research and that is the 
anti catabolic effects of 

377
00:16:37,400 --> 00:16:39,700
ketones. 
Namely beta-hydroxybutyrate and 

378
00:16:39,700 --> 00:16:41,300
Italy. 
Logically just quick. 

379
00:16:41,300 --> 00:16:43,000
Sidestep. 
It makes a lot of sense, you 

380
00:16:43,000 --> 00:16:46,600
know, a food is unavailable. 
You need muscle to get more 

381
00:16:46,600 --> 00:16:48,800
food. 
And so if you just trip down all

382
00:16:48,800 --> 00:16:52,300
your muscle to fuel the brain 
for fuel and so forth, and you 

383
00:16:52,300 --> 00:16:56,700
would have no ability to reseed 
and There's been many people, 

384
00:16:56,800 --> 00:16:59,500
volek and Finney, and all these 
folks that have looked at this 

385
00:16:59,700 --> 00:17:03,500
fact that when you go on a 
ketogenic diet, or with as 

386
00:17:03,500 --> 00:17:06,000
fasting, induce ketosis or 
nutritional ketosis from a 

387
00:17:06,008 --> 00:17:10,500
low-carb standpoint, the ketones
have an ability to prevent 

388
00:17:10,599 --> 00:17:14,300
catabolism of muscle. 
And that is really, I think, 

389
00:17:14,300 --> 00:17:16,900
what kind of like your secret 
sauce, what makes you and your 

390
00:17:16,900 --> 00:17:20,900
approach, and helping clients, 
maintain that muscle mass as 

391
00:17:20,900 --> 00:17:22,300
they cut. 
And I think that is so 

392
00:17:22,300 --> 00:17:24,099
important. 
A lot of people don't realize 

393
00:17:24,300 --> 00:17:27,300
that Contribution of muscle 
tissue to metabolic health, and 

394
00:17:27,300 --> 00:17:30,300
phallus, and all that. 
And so let's sort of transition 

395
00:17:30,300 --> 00:17:33,400
to that if we could talk about 
the building and so forth, but 

396
00:17:33,400 --> 00:17:36,500
the the cut, how is that 
different? 

397
00:17:36,500 --> 00:17:39,800
Because what you do is, you're 
able to maintain a higher 

398
00:17:39,800 --> 00:17:42,400
calorie intake so that you can 
train harder. 

399
00:17:42,400 --> 00:17:44,800
I think that is so important is 
the intensity of training. 

400
00:17:44,800 --> 00:17:47,800
So let's talk about, you know, 
you're cutting and how you look 

401
00:17:47,800 --> 00:17:52,400
at your your is it, the on-ramp 
you talk about or the runway 

402
00:17:52,400 --> 00:17:54,000
caloric Runway, then that's an 
awesome point. 

403
00:17:54,000 --> 00:17:55,500
You talked about, in the Because
dive into that. 

404
00:17:55,700 --> 00:17:59,600
So I don't know that I am able 
to consume more calories in a 

405
00:17:59,608 --> 00:18:02,000
cutting phase than I would, if I
was not following a ketogenic 

406
00:18:02,000 --> 00:18:04,900
diet, you know, like when I've 
competed in the past without a 

407
00:18:04,900 --> 00:18:07,200
cage, think that my calories 
still get about as low as they 

408
00:18:07,200 --> 00:18:10,300
do with a ketogenic approach. 
However, in the past, like what?

409
00:18:10,308 --> 00:18:13,000
Traditional dining methods, most
people keep protein incredibly 

410
00:18:13,000 --> 00:18:15,200
high. 
They keep dietary fat, 

411
00:18:15,200 --> 00:18:18,000
incredibly low and then they'll 
titrate carbohydrates up or down

412
00:18:18,000 --> 00:18:20,800
based off of whether trying to 
replenish muscle glycogen, etc. 

413
00:18:20,800 --> 00:18:24,300
Etc, with my Approach via a 
ketogenic diet. 

414
00:18:24,800 --> 00:18:26,900
My carbohydrates are in 
definitely low throughout the 

415
00:18:26,908 --> 00:18:28,600
entire prep. 
I don't even carb up, you know, 

416
00:18:28,600 --> 00:18:32,000
during peak week, but my dietary
fat stays relatively High 

417
00:18:32,000 --> 00:18:35,300
throughout the entirety of the 
prep and my protein, stays at an

418
00:18:35,300 --> 00:18:39,000
Optimum sex that I'm not losing 
muscle as a result of lack of 

419
00:18:39,000 --> 00:18:39,900
protein. 
Consumption. 

420
00:18:40,300 --> 00:18:41,600
What's interesting with my 
knife. 

421
00:18:41,600 --> 00:18:44,700
I believe is that by having the 
higher dietary fat relative to 

422
00:18:44,700 --> 00:18:47,800
other protocols. 
My beta-hydroxybutyrate is 

423
00:18:48,100 --> 00:18:51,300
obviously gonna be higher which 
is anti catabolic, but my 

424
00:18:51,500 --> 00:18:53,900
testosterone levels are also 
going to stay much more higher 

425
00:18:53,900 --> 00:18:56,200
at Baseline. 
Well, because I've competed with

426
00:18:56,200 --> 00:18:58,500
with competitors that have 
literally Stripped Away their 

427
00:18:58,500 --> 00:19:01,900
fish, oil pills to go as far to 
that extent to remove all that 

428
00:19:01,900 --> 00:19:03,600
Arafat and their testosterone 
levels. 

429
00:19:04,000 --> 00:19:07,400
Totally tanked by the end of 
that prep and testosterone is 

430
00:19:07,400 --> 00:19:08,800
obviously very muscle 
preserving. 

431
00:19:08,800 --> 00:19:12,200
It's also going to help you 
train harder and in the context 

432
00:19:12,200 --> 00:19:15,200
of a caloric deficit the harder,
you can train and maintain those

433
00:19:15,200 --> 00:19:17,600
Progressive overload principles.
That's going to send a signal to

434
00:19:17,600 --> 00:19:20,200
your by the hey look, this 
muscle is still in high demand. 

435
00:19:20,300 --> 00:19:22,500
Let's not strip. 
It away to make up this forward 

436
00:19:22,500 --> 00:19:24,300
as a result of lower caloric 
intake. 

437
00:19:24,300 --> 00:19:27,100
So If you continue to train hard
and heavy in the context of a 

438
00:19:27,108 --> 00:19:29,100
deficit, your ability to 
preserve muscle mass. 

439
00:19:29,300 --> 00:19:31,200
It's going to be much more 
Amplified, and I've been able to

440
00:19:31,200 --> 00:19:34,000
do that via the higher dietary 
fat intake, because as a 

441
00:19:34,008 --> 00:19:36,700
ketogenic diet at our athlete, 
that's why I'm getting my energy

442
00:19:36,700 --> 00:19:39,400
to begin with mmm. 
I love that. 

443
00:19:39,400 --> 00:19:41,900
And so, one of the things that 
contrast you compared to other 

444
00:19:41,900 --> 00:19:45,800
coaches is how you start to 
titrate the calories down. 

445
00:19:45,800 --> 00:19:49,100
A lot of people will make these 
big jumps and calorie cutting 

446
00:19:49,100 --> 00:19:52,500
and also add in cardio, but you 
have a great way of talking 

447
00:19:52,500 --> 00:19:57,200
about how why you add in. 
Yelp for sprinkle it in later if

448
00:19:57,200 --> 00:19:59,200
needed. 
So you sort of unpack and you 

449
00:19:59,208 --> 00:20:01,000
talk about it, much more greater
detail in the book, how this, 

450
00:20:01,600 --> 00:20:04,200
how to do this, you know, 
logistically, but just big 

451
00:20:04,200 --> 00:20:06,000
picture overview. 
I think it's a great thing for 

452
00:20:06,000 --> 00:20:07,500
people to learn about. 
Yeah. 

453
00:20:07,500 --> 00:20:10,500
So like, big picture overview, 
my book, the whole, my protocol,

454
00:20:10,500 --> 00:20:12,600
in general is basically, I'm 
starting people with a higher 

455
00:20:12,600 --> 00:20:14,700
fat ratio at around their 
maintenance intake. 

456
00:20:14,700 --> 00:20:16,600
So I can really establish what 
their true maintenance and take 

457
00:20:16,600 --> 00:20:18,900
is, I'll start dropping their 
dietary fat while 

458
00:20:18,900 --> 00:20:21,200
simultaneously. 
Increasing their dietary protein

459
00:20:21,300 --> 00:20:23,700
to figure out what their own 
unique protein threshold is 

460
00:20:23,700 --> 00:20:24,400
because it's going to look 
different. 

461
00:20:24,500 --> 00:20:27,500
And for everybody male female, 
it's just going to be a very 

462
00:20:27,800 --> 00:20:30,000
individualized, you know, 
threshold. 

463
00:20:30,100 --> 00:20:32,200
And then once I reach that 
threshold, I'll start dropping 

464
00:20:32,200 --> 00:20:35,700
both protein and dietary fats 
usually protein at a slightly 

465
00:20:35,700 --> 00:20:37,500
higher rate. 
So that as the calories continue

466
00:20:37,500 --> 00:20:39,700
to decrease towards the latter 
half of the prep. 

467
00:20:39,700 --> 00:20:42,300
Their fat ratio is increasing, 
which is going to result in the 

468
00:20:42,300 --> 00:20:45,500
higher blood circulating. 
Ketone count and better hormonal

469
00:20:45,500 --> 00:20:47,400
Health by and large. 
And then from a cardio 

470
00:20:47,400 --> 00:20:49,900
standpoint. 
I typically recommend having, 

471
00:20:50,000 --> 00:20:53,000
you know, cardio basically be an
inverse relationship to Cal. 

472
00:20:53,000 --> 00:20:56,300
So when you start to the 
calories, Hi cardio is very low 

473
00:20:56,500 --> 00:20:58,500
and then most of your body's 
changes are coming from 

474
00:20:58,500 --> 00:21:01,100
nutritional manipulations as you
start to Plateau from those 

475
00:21:01,100 --> 00:21:03,600
nutritional manipulations. 
Then you can start to titrate 

476
00:21:03,600 --> 00:21:06,100
the cardio up to keep the 
momentum going. 

477
00:21:06,100 --> 00:21:08,900
A lot of people start off doing 
seven days a week and cardio an 

478
00:21:08,900 --> 00:21:10,400
hour a day. 
There's not really room to 

479
00:21:10,400 --> 00:21:12,600
increase upon that further. 
Whereas, if you basically 

480
00:21:12,600 --> 00:21:16,000
treated as a minimum viable dose
and only increase in incremental

481
00:21:16,300 --> 00:21:19,300
amounts when needed, you can 
keep using that as a lever, to 

482
00:21:19,300 --> 00:21:23,500
pull, basically Robert, this is 
so apropos to what's going on 

483
00:21:23,500 --> 00:21:25,700
right now, I guess. 
I know Jim's are reopening and 

484
00:21:25,700 --> 00:21:28,100
so forth, but there was a few 
people that I would see at the 

485
00:21:28,108 --> 00:21:31,400
gym that I used to go to. 
I'm no longer allowed to go 

486
00:21:31,400 --> 00:21:33,300
there because of vaccinations 
stuff. 

487
00:21:33,300 --> 00:21:36,500
But anyhow went there for like, 
almost ten years and there was a

488
00:21:36,500 --> 00:21:39,800
few folks who would go at like, 
5:00 in the morning, do like 

489
00:21:39,800 --> 00:21:43,400
three or four classes then 
continue to train and so they're

490
00:21:43,400 --> 00:21:46,700
they're training volume and the 
cardio was like, 90 plus minutes

491
00:21:46,700 --> 00:21:49,000
a day. 
And I was just wondering, okay. 

492
00:21:49,000 --> 00:21:51,900
This is gonna be interesting 
without access to a gym. 

493
00:21:52,300 --> 00:21:54,200
They're going to have to make 
massive shifts. 

494
00:21:54,800 --> 00:21:57,500
They're gonna have to maintain 
that cardio or make massive 

495
00:21:57,500 --> 00:21:58,700
dietary shift. 
Sits like this. 

496
00:21:58,800 --> 00:22:01,200
Like, you talked about this 
inverse relationship or else 

497
00:22:01,200 --> 00:22:03,600
you're going to gain weight and 
the people, then three months 

498
00:22:03,600 --> 00:22:04,700
later. 
I saw these folks over the 

499
00:22:04,700 --> 00:22:07,700
summer. 
They had put on like 15 20 plus 

500
00:22:07,700 --> 00:22:11,700
pounds and I felt really bad. 
And that was a, you know, subtly

501
00:22:11,700 --> 00:22:14,900
sort of, I inferred and you 
confirm, you know, my thinking 

502
00:22:14,900 --> 00:22:18,100
here is that if your body is 
dependent upon all that cardio 

503
00:22:18,600 --> 00:22:21,700
and you take it away, you go on 
vacation with the family, you're

504
00:22:21,700 --> 00:22:24,300
gonna have to massively shift 
your diet around or else. 

505
00:22:24,400 --> 00:22:25,900
Else you're going to put on some
weight. 

506
00:22:25,900 --> 00:22:29,600
So not that I'm against cardio. 
If it keeps you happy healthy. 

507
00:22:29,600 --> 00:22:32,100
It's good for your brain. 
You got to go out and run and I 

508
00:22:32,100 --> 00:22:34,500
like to hike in the summer and 
so forth, but I'm very mindful 

509
00:22:34,500 --> 00:22:38,000
about my calorie calorie intake 
when I'm doing excessive cardio 

510
00:22:38,000 --> 00:22:41,100
to not get into this vicious 
cycle of increasing my 

511
00:22:41,100 --> 00:22:43,800
maintenance because I know that,
you know, I'm going to put on 

512
00:22:43,800 --> 00:22:46,100
weight. 
If I cut back, if I'm eating the

513
00:22:46,100 --> 00:22:47,500
same and I cut back on that 
cardio. 

514
00:22:47,500 --> 00:22:50,800
So you work with a lot of folks 
who have been doing this. 

515
00:22:50,800 --> 00:22:54,300
They've been eating six 700 
calories a day doing tons of 

516
00:22:54,500 --> 00:22:56,200
Mario. 
So let's transition to the 

517
00:22:56,200 --> 00:22:58,900
reverse dieting and helping 
people to unwind from this 

518
00:22:58,900 --> 00:23:03,100
vicious cycle of sort of how our
metabolism becomes altered. 

519
00:23:03,100 --> 00:23:07,200
When we are compressing our 
calorie intake and so forth man,

520
00:23:07,200 --> 00:23:09,600
reverse dieting is a tough one 
because like people would 

521
00:23:09,600 --> 00:23:11,700
typically come to me and they 
say I want to build muscle and 

522
00:23:11,700 --> 00:23:13,000
lose body. 
Fat is what everybody wants to 

523
00:23:13,000 --> 00:23:14,600
do. 
You kind of have to prioritize 

524
00:23:14,600 --> 00:23:16,100
one of the other you don't 
really you're not going to 

525
00:23:16,100 --> 00:23:18,600
optimize for one if you're 
trying to do both the same time.

526
00:23:18,600 --> 00:23:21,700
So that's first and foremost, 
but then if they've come to me 

527
00:23:21,700 --> 00:23:23,800
in there, they've been 
chronically under eating far too

528
00:23:23,800 --> 00:23:26,600
long. 
Eating sub 1,000 calories, doing

529
00:23:26,600 --> 00:23:29,000
a ton of cardio ton of 
resistance training. 

530
00:23:29,200 --> 00:23:31,300
We've got to basically say, hey,
look, we're going to increase 

531
00:23:31,300 --> 00:23:33,200
your your calories. 
We're going to decrease your 

532
00:23:33,200 --> 00:23:35,500
cardio. 
We're going to reset your basal 

533
00:23:35,500 --> 00:23:37,900
metabolic rate, your caloric 
intake, Baseline all that at a 

534
00:23:37,900 --> 00:23:40,700
higher level, but you're 
probably going to gain some body

535
00:23:40,700 --> 00:23:42,900
fat in the process because it 
just kind of comes with the 

536
00:23:42,900 --> 00:23:44,200
territory of increasing 
calories. 

537
00:23:44,200 --> 00:23:46,300
To that extent. 
That's a hard sell for me as a 

538
00:23:46,308 --> 00:23:48,400
coach to try and encourage 
somebody that's trying to lose 

539
00:23:48,400 --> 00:23:50,000
body fat. 
Hey, look, you're not gonna lose

540
00:23:50,000 --> 00:23:53,000
body fat for months. 
We need to gradually increase 

541
00:23:53,000 --> 00:23:56,400
that intake and you need to 
Embracing a little bit of extra 

542
00:23:56,400 --> 00:23:57,700
fat gain, if that's what 
happens. 

543
00:23:58,300 --> 00:24:00,700
But you know, if I break it down
for me, explain to them. 

544
00:24:00,700 --> 00:24:02,000
What's going on, explain to 
them. 

545
00:24:02,000 --> 00:24:03,800
Hey, look what they've done for 
the past several years, 

546
00:24:03,800 --> 00:24:06,000
obviously isn't working for them
anymore. 

547
00:24:06,000 --> 00:24:08,100
Let's try and switch gears and 
do something that's more 

548
00:24:08,100 --> 00:24:10,400
sustainable and kind of get 
their buying there but 

549
00:24:10,400 --> 00:24:12,100
oftentimes ma'am. 
It's interesting. 

550
00:24:12,100 --> 00:24:15,200
I'll have people that will start
increasing their calories and 

551
00:24:15,300 --> 00:24:18,100
they oftentimes gained some 
weight, but it's not as much as 

552
00:24:18,100 --> 00:24:21,200
they fear initially, but the 
feel so much better there. 

553
00:24:21,200 --> 00:24:23,000
There sleeps better. 
Their energies better, their 

554
00:24:23,000 --> 00:24:25,400
recoveries better there. 
Their libidos better 

555
00:24:25,400 --> 00:24:28,000
everything's better. 
And I think this is the dance, 

556
00:24:28,000 --> 00:24:30,300
you know, I suppose a for from 
the conversations, just so 

557
00:24:30,300 --> 00:24:33,700
incredibly important. 
Robert, I love with us is going 

558
00:24:34,400 --> 00:24:38,000
one of the, and I'm guilty of 
promoting fasting, right? 

559
00:24:38,100 --> 00:24:42,200
We hear so much about fasting 
and calorie restriction and I'm 

560
00:24:42,200 --> 00:24:45,200
a huge fan of like inducing a 
toffee but also exercise up 

561
00:24:45,200 --> 00:24:49,800
regulates these processes when I
was really into fasting. 

562
00:24:49,900 --> 00:24:52,400
I feel like I looked at my 
worst, right? 

563
00:24:52,400 --> 00:24:57,200
I was skinny was Eek and in my 
head, I'm thinking while I'm 

564
00:24:57,200 --> 00:24:59,700
gonna live longer and all this 
and I still can press my feeding

565
00:24:59,700 --> 00:25:00,900
window. 
You know, I do it early 

566
00:25:00,900 --> 00:25:03,500
time-shifted fitting but I'm 
I've increased my calorie intake

567
00:25:03,500 --> 00:25:06,900
probably by 800 900, maybe a 
thousand calories a day. 

568
00:25:07,100 --> 00:25:10,000
So that has translated into 
everything that you just talked 

569
00:25:10,000 --> 00:25:12,700
about better strength, more, 
intense workout. 

570
00:25:12,800 --> 00:25:15,200
And to me, I think that's a 
better aspect of longevity and I

571
00:25:15,208 --> 00:25:17,300
know, Health and Longevity is 
really important to you. 

572
00:25:17,600 --> 00:25:20,100
You have a child on the way and 
so forth. 

573
00:25:20,100 --> 00:25:21,900
So, how do you grapple with 
that? 

574
00:25:21,900 --> 00:25:25,200
Just personally like body 
building a sigh side, you know, 

575
00:25:25,200 --> 00:25:28,900
you're eating 3,000 calories a 
day, you go to some of the same 

576
00:25:28,900 --> 00:25:31,000
workshops and seminars that I 
do, listen to a lot of the same 

577
00:25:31,000 --> 00:25:33,700
content where calorie 
restriction is purportedly, 

578
00:25:33,700 --> 00:25:37,300
supposed to enhance longevity. 
How do you think about that and 

579
00:25:37,300 --> 00:25:41,200
rationalize that in your mind, 
you know, from that longevity 

580
00:25:41,200 --> 00:25:43,200
perspective versus strength and 
muscle. 

581
00:25:43,500 --> 00:25:45,000
Yeah. 
I think it's honestly kind of 

582
00:25:45,000 --> 00:25:47,700
using that, you know, Ian and 
young. 

583
00:25:47,800 --> 00:25:50,000
I can't see any young. 
I'm not getting Yang, but that 

584
00:25:50,000 --> 00:25:53,200
whole relationship, that, that 
phase cycling through those 

585
00:25:53,200 --> 00:25:55,800
phases, very important. 
So, You compete and step onstage

586
00:25:55,800 --> 00:25:57,400
or not. 
Your body is going to benefit 

587
00:25:57,400 --> 00:25:59,800
from having periods in a caloric
Surplus and periods in a caloric

588
00:25:59,800 --> 00:26:02,600
deficit for me. 
I don't do extended fasting. 

589
00:26:02,700 --> 00:26:05,400
If I'm in a competition preface 
to many stressors on the body, 

590
00:26:05,600 --> 00:26:08,700
but I will do Synod fasting. 
If I'm in a caloric Surplus, you

591
00:26:08,708 --> 00:26:12,000
know on a quarterly or 
biannually basis or something, 

592
00:26:12,000 --> 00:26:15,300
just to put my body in that 
state for a short period of time

593
00:26:15,500 --> 00:26:18,900
in the context of a few days. 
I don't recommend it. 

594
00:26:18,900 --> 00:26:21,100
Like I said, in the context of a
deficit because there's just too

595
00:26:21,100 --> 00:26:22,200
many stressors on the body 
there. 

596
00:26:22,200 --> 00:26:24,300
But if you're cycling through 
these phases. 

597
00:26:24,400 --> 00:26:28,000
Has at a healthy rate, you know,
say you spend a year or two in a

598
00:26:28,000 --> 00:26:30,600
caloric Surplus, with some 
intermittent or was with some 

599
00:26:30,600 --> 00:26:32,200
extended fasting sprinkled in 
there. 

600
00:26:32,500 --> 00:26:35,100
But then after that time after 
three years, you transition to a

601
00:26:35,108 --> 00:26:38,500
more of a structured regimented 
deficit and cut period and 

602
00:26:38,500 --> 00:26:40,900
really focus on being in that 
deficit and losing as much body 

603
00:26:40,900 --> 00:26:42,900
fat as possible. 
And then returning back that 

604
00:26:42,900 --> 00:26:45,400
healthy Surplus. 
If you cycle through those, that

605
00:26:45,400 --> 00:26:48,000
to me is the Fountain of Youth, 
right there because you're 

606
00:26:48,000 --> 00:26:50,700
getting better with each of the 
passes, you're capitalizing on 

607
00:26:50,700 --> 00:26:52,300
all the positive that comes with
being in the Surplus. 

608
00:26:52,300 --> 00:26:54,300
You're capitalizing capitalizing
on all the positive. 

609
00:26:54,400 --> 00:26:56,800
I was being a deficit but you're
doing both of those in a very 

610
00:26:56,800 --> 00:26:59,300
sustainable fashion. 
That's not just chronically 

611
00:26:59,300 --> 00:27:03,500
fixated on one or the other. 
So when you're in a surplus in 

612
00:27:03,500 --> 00:27:07,100
your building, I know you train 
fasted definitely, you know when

613
00:27:07,100 --> 00:27:09,600
you're cutting but do you still 
train fasted when you're 

614
00:27:09,600 --> 00:27:11,600
building? 
Yeah, so I'll typically train in

615
00:27:11,600 --> 00:27:12,600
the morning. 
So mine. 

616
00:27:12,900 --> 00:27:14,500
I'm in a caloric Surplus 
throughout the course of a 

617
00:27:14,508 --> 00:27:17,900
24-hour, period, but I'll 
typically eats the night prior 

618
00:27:17,900 --> 00:27:21,100
and that acts as my pre-workout 
fuel so to speak for the next 

619
00:27:21,100 --> 00:27:23,300
day's training session. 
So I just got in training few 

620
00:27:23,300 --> 00:27:26,500
moments ago actually and I did 
an arm workout and I hadn't 

621
00:27:26,500 --> 00:27:28,500
eaten it all today. 
So that's basically what I 

622
00:27:28,508 --> 00:27:31,700
structure. 
My training regimen ends and 

623
00:27:31,700 --> 00:27:35,100
then you might eat, you know, so
be about an hour after you know,

624
00:27:35,100 --> 00:27:37,800
as we finish this will you wait 
another hour, you know people 

625
00:27:37,800 --> 00:27:40,100
talk about the importance of the
post-workout window. 

626
00:27:40,400 --> 00:27:42,800
You know, how do you think 
about, you know, because a lot 

627
00:27:42,800 --> 00:27:44,500
of people are slamming protein 
shakes in this. 

628
00:27:44,500 --> 00:27:47,600
How do you view the importance 
of getting amino acids in that 

629
00:27:47,608 --> 00:27:50,600
after training? 
If you're taking enough protein 

630
00:27:50,600 --> 00:27:53,700
enough calories enough nutrients
over the course of a 24-hour 

631
00:27:53,700 --> 00:27:55,600
period in your Surplus and you 
should be fine. 

632
00:27:55,600 --> 00:27:58,100
Like I don't worry about trying 
to slam down a protein shake 

633
00:27:58,100 --> 00:28:02,200
within a 20-minute window to 
maximize that anabolic State, 

634
00:28:02,200 --> 00:28:04,700
you know, I feel like as long as
you're getting enough over the 

635
00:28:04,700 --> 00:28:06,900
course of 24 hour period and 
your body is absorbing it. 

636
00:28:06,900 --> 00:28:08,300
Good. 
You're digesting good. 

637
00:28:08,300 --> 00:28:11,200
Then you should be totally fine.
So I probably won't eat until 

638
00:28:11,300 --> 00:28:14,300
some time after this podcast. 
I'm going to have a bunch of, I 

639
00:28:14,300 --> 00:28:15,400
don't know ground beef and eggs 
or something. 

640
00:28:15,400 --> 00:28:17,200
Probably keto brick and I'll be 
totally fine. 

641
00:28:17,200 --> 00:28:19,400
I'm not worried about its muscle
wasting their, which is honestly

642
00:28:19,400 --> 00:28:21,700
quite liberating back before I 
started doing the ketogenic 

643
00:28:21,700 --> 00:28:23,900
diet. 
If I didn't have a protein shake

644
00:28:23,900 --> 00:28:25,000
with and Three minutes of 
training. 

645
00:28:25,000 --> 00:28:27,100
I just assumed that I was 
wasting away and withering it to

646
00:28:27,108 --> 00:28:29,100
nothing which just takes the fun
out of it. 

647
00:28:29,200 --> 00:28:31,600
This is a lot more, you know in 
tune with what my day-to-day 

648
00:28:31,600 --> 00:28:32,800
schedule is. 
Like I'm able to be more 

649
00:28:32,800 --> 00:28:34,700
productive and it's just more 
sustainable for me. 

650
00:28:35,300 --> 00:28:38,200
Well, I mean you hit on a great 
point and I don't know how to 

651
00:28:38,200 --> 00:28:42,700
articulate this in a scientific.
Jargon way, but when you're just

652
00:28:42,700 --> 00:28:46,500
focusing on calories and macros 
and eating a lot of carbs, there

653
00:28:46,500 --> 00:28:50,000
is a lot more Ebbs and flows in 
your energy and you get hangry. 

654
00:28:50,400 --> 00:28:52,900
And if you don't have that meal 
that post-workout shake or 

655
00:28:52,900 --> 00:28:56,200
whatever, then you start to get.
Irritable and agitated and 

656
00:28:56,200 --> 00:28:58,800
craving. 
So, you know, again, I can't 

657
00:28:58,800 --> 00:29:01,600
explain this mechanistically 
with with, you know, strict 

658
00:29:01,600 --> 00:29:05,800
scientific terms, but since sort
of reducing carbs and being more

659
00:29:05,800 --> 00:29:10,200
keto / carnivore, I anyone I'm 
around, who isn't eating that 

660
00:29:10,200 --> 00:29:12,500
way. 
They are much more attached to 

661
00:29:12,500 --> 00:29:14,000
food and like, oh my gosh, I 
haven't eaten yet. 

662
00:29:14,000 --> 00:29:16,900
I'm like getting, I gotta go, 
like, just like this, frenetic 

663
00:29:16,900 --> 00:29:20,200
energy, like sort of overwhelms 
them and I used to be like that 

664
00:29:20,200 --> 00:29:21,300
too. 
And now I'm not like that. 

665
00:29:21,300 --> 00:29:24,700
So, so I'm glad that you sort of
resonated that Yeah and 

666
00:29:24,700 --> 00:29:26,400
articulate that yeah, it's 
comical man. 

667
00:29:26,400 --> 00:29:29,000
Like when I'm in a when I'm in a
prep and I'm you know interact 

668
00:29:29,000 --> 00:29:31,700
with other competitors. 
All oftentimes Duo Med towards 

669
00:29:31,700 --> 00:29:34,100
the later phase of the prep 
because I'm taking in few enough

670
00:29:34,100 --> 00:29:36,600
calories where it's just more 
convenient for me to do a nomad 

671
00:29:36,600 --> 00:29:37,500
approach. 
I'd rather. 

672
00:29:37,700 --> 00:29:41,300
I'd rather feel satiated and 
filled with one big meal at you 

673
00:29:41,308 --> 00:29:44,400
know, 1800 calories for the day 
than multiple smaller meals. 

674
00:29:44,400 --> 00:29:46,600
That always leave me wanting 
more so I'll be in the tail end 

675
00:29:46,600 --> 00:29:49,500
of a prep. 
Have a massively successful 

676
00:29:49,500 --> 00:29:53,900
workout session, hit a PR on 
occasion and then I'll do my one

677
00:29:53,900 --> 00:29:55,700
meal. 
Name and then I'll see my other 

678
00:29:55,700 --> 00:29:57,500
competitive friends that are 
following more traditional 

679
00:29:57,500 --> 00:30:00,400
protocols and they're just like 
the definition of hangry 

680
00:30:00,400 --> 00:30:03,000
throughout the day, eating every
two or three hours into me. 

681
00:30:03,300 --> 00:30:05,700
Like I'm not losing any more 
muscle than they are. 

682
00:30:05,700 --> 00:30:07,700
I'm probably preserving muscle 
better than they are. 

683
00:30:07,700 --> 00:30:10,700
So it just kind of flies in the 
face of what we're taught to 

684
00:30:10,700 --> 00:30:14,300
believe from a bodybuilding 
standpoint, but it's proven time

685
00:30:14,300 --> 00:30:15,900
and time again that it's 
effective for me, but I've been 

686
00:30:15,900 --> 00:30:18,200
able to replicate it with other 
client tells when they seem to 

687
00:30:18,200 --> 00:30:19,600
preserve muscle just as 
efficiently. 

688
00:30:19,600 --> 00:30:22,900
So I'm sold on it for sure. 
That's awesome. 

689
00:30:23,100 --> 00:30:25,900
I mean when you're having In the
meal frequency, if you're having

690
00:30:25,900 --> 00:30:29,600
five, six meals a day, what does
that really doing for you? 

691
00:30:29,600 --> 00:30:33,200
I mean, like, you mentioned 
that, this is the habit and so 

692
00:30:33,200 --> 00:30:36,500
forth, but habituates you to 
chronically be thinking about 

693
00:30:36,500 --> 00:30:38,000
food in, you're really obsessed 
with food. 

694
00:30:38,000 --> 00:30:41,500
So, you know, good luck being a 
good parent being engaged with 

695
00:30:41,500 --> 00:30:44,900
your kid or managing your 
business, being a good spouse. 

696
00:30:44,900 --> 00:30:46,900
I mean, there's all these things
that you could be allocating 

697
00:30:46,900 --> 00:30:50,500
that time towards but instead 
it's just all hate to say it's 

698
00:30:50,500 --> 00:30:52,600
selfish, but you're just 
focusing on food for you. 

699
00:30:52,600 --> 00:30:56,500
That's not serving your You know
your neighborhood, your child, 

700
00:30:56,600 --> 00:30:58,400
whereas for you, you like. 
Alright, I'm going to make this 

701
00:30:58,400 --> 00:31:00,500
one meal count and you're going 
to put a lot of time and energy 

702
00:31:00,500 --> 00:31:02,000
into that. 
But the rest of the day, you're 

703
00:31:02,000 --> 00:31:06,300
free to work to be a spouse to. 
So I think that's to me. 

704
00:31:06,600 --> 00:31:09,600
It's very liberating because 
everyone says why I'm short on 

705
00:31:09,600 --> 00:31:11,100
time. 
I don't have enough time to meal

706
00:31:11,100 --> 00:31:12,300
prep. 
I don't have enough time to 

707
00:31:12,300 --> 00:31:14,600
exercise. 
Well, so if you consider buying 

708
00:31:14,600 --> 00:31:16,500
Roberts book and learning a 
little bit more about this, you 

709
00:31:16,500 --> 00:31:19,100
can open up a little bit more 
time, and that's what I found. 

710
00:31:19,100 --> 00:31:21,300
Just eating twice a day. 
It's like, dude, you have way 

711
00:31:21,300 --> 00:31:24,600
more the meal prep, and I used 
to carry tupperware's And in a 

712
00:31:24,600 --> 00:31:27,000
bag and you've done that, it's 
insane. 

713
00:31:28,000 --> 00:31:29,800
So I'm glad that you're sharing 
this message. 

714
00:31:29,800 --> 00:31:32,300
Yeah, so going back to the 
reverse dieting. 

715
00:31:32,500 --> 00:31:36,700
I know that's one way to sort of
help to maintain lean mass and 

716
00:31:37,400 --> 00:31:40,400
and help overcome the so-called 
metabolic adaptations that 

717
00:31:40,400 --> 00:31:42,700
occur. 
When you diet, there's also 

718
00:31:42,700 --> 00:31:46,000
taken weekends off and doing. 
There's all these different 

719
00:31:46,000 --> 00:31:48,000
strategies to sort of 
circumnavigate. 

720
00:31:48,000 --> 00:31:51,000
The reduction in metabolic rate 
that can happen when you cut 

721
00:31:51,000 --> 00:31:53,500
your calories. 
So do you sometimes advise 

722
00:31:53,500 --> 00:31:55,600
people to do? 
She dated, the weekends off. 

723
00:31:55,600 --> 00:31:58,200
Is there any of that? 
Or do you just generally ramp up

724
00:31:58,200 --> 00:32:00,500
the calories and have people 
sort of stay there? 

725
00:32:01,500 --> 00:32:02,900
How do you, how do you navigate 
that? 

726
00:32:03,200 --> 00:32:07,100
So in, I've got my book broke in
my protocol broken and basically

727
00:32:07,100 --> 00:32:09,700
seven phases. 
But during the last little bit 

728
00:32:09,700 --> 00:32:11,700
of a competition prep phase or 
cut phase. 

729
00:32:12,400 --> 00:32:15,300
I start incorporating ketogenic 
caloric refeeds. 

730
00:32:15,300 --> 00:32:17,400
So they're not refeed. 
In the sense of like an all-out 

731
00:32:17,400 --> 00:32:18,600
cheat meal, eat whatever you 
want. 

732
00:32:18,600 --> 00:32:21,400
Not a bunch of carbohydrates or 
anything, but it's a calculated 

733
00:32:21,400 --> 00:32:23,900
increase in dietary, fat and 
protein, and I'll start 

734
00:32:23,900 --> 00:32:26,000
incorporating. 
Operating that a few weeks prior

735
00:32:26,000 --> 00:32:30,000
to the show day or the apex of 
the cut, and then I'll optimized

736
00:32:30,000 --> 00:32:32,200
for that refeed on Peak Week 
itself. 

737
00:32:32,200 --> 00:32:35,700
But then I incorporate those 
refeeds, those ketogenic refeeds

738
00:32:35,700 --> 00:32:38,600
after the show as well. 
And basically, what I have is 

739
00:32:38,600 --> 00:32:43,900
all increased dietary protein 
and dietary fat at a pretty good

740
00:32:43,900 --> 00:32:45,100
clip. 
Post-show. 

741
00:32:45,400 --> 00:32:48,500
And then while those weekly 
macros are increasing, those 

742
00:32:48,500 --> 00:32:51,400
refeed, macros are decreasing. 
So you're still keeping those 

743
00:32:51,400 --> 00:32:53,500
refeeds to kind of help from a 
psychological standpoint, but 

744
00:32:53,508 --> 00:32:56,000
also from a A logical standpoint
and having that surge in 

745
00:32:56,000 --> 00:32:58,800
calories, but basically what's 
happening is, as you transition 

746
00:32:58,800 --> 00:33:00,800
to that reverse, that and your 
weekly and take starts to 

747
00:33:00,800 --> 00:33:03,900
increase, which is the daily 
macros that refit in Tech starts

748
00:33:03,900 --> 00:33:06,100
to decrease until they more or 
less meet in the middle. 

749
00:33:06,300 --> 00:33:09,000
And at that point, you start to 
get closer and closer to your 

750
00:33:09,300 --> 00:33:11,400
new revised maintenance and take
because your maintenance and 

751
00:33:11,400 --> 00:33:12,700
take. 
At the end of the show, is not 

752
00:33:12,700 --> 00:33:14,800
going to be as high as it was at
the beginning of the prep. 

753
00:33:14,900 --> 00:33:16,700
You can't to slowly increase 
that back up. 

754
00:33:16,700 --> 00:33:20,300
But once you do, you can start 
phasing out those refeeds and 

755
00:33:20,300 --> 00:33:23,100
just having a higher Baseline 
intake throughout the day. 

756
00:33:23,700 --> 00:33:25,000
Hmm. 
Love it. 

757
00:33:25,500 --> 00:33:27,400
What about other? 
You know, sort of non 

758
00:33:27,400 --> 00:33:29,000
nutritional things? 
I know you've been doing a 

759
00:33:29,000 --> 00:33:32,400
little bit more cold, plunging, 
things like that, you know, 

760
00:33:32,700 --> 00:33:35,800
academic literature suggests 
that it may enhance the Beijing 

761
00:33:35,800 --> 00:33:38,500
of the white, you know, fat to 
make it behave more like brown 

762
00:33:38,500 --> 00:33:42,300
fat and theoretically, that can 
maybe burn more of 50 calories a

763
00:33:42,308 --> 00:33:45,400
day or who knows. 
What do you think that adding in

764
00:33:45,400 --> 00:33:49,800
these sort of ancillary tactics,
can help people lose more body 

765
00:33:49,800 --> 00:33:50,700
fat? 
Or do you think it's just 

766
00:33:50,700 --> 00:33:54,100
overall sort of a mental grit 
enhancement? 

767
00:33:54,300 --> 00:33:57,400
How do you approach those sort 
of, you know, sort of biohack 

768
00:33:57,400 --> 00:33:59,800
E-Type strategies? 
There's a lot of mental grit 

769
00:33:59,800 --> 00:34:01,300
that comes with it. 
Definitely don't want to, you 

770
00:34:01,300 --> 00:34:03,600
know, discredit that. 
But honestly, one thing that's 

771
00:34:03,600 --> 00:34:06,800
really peaked. 
My interest is allowing myself 

772
00:34:06,800 --> 00:34:10,500
to be in a pretty relaxed 
parasympathetic State when I 

773
00:34:10,500 --> 00:34:13,800
consume my meals in the past, 
you know, I would eat stress 

774
00:34:13,800 --> 00:34:15,600
doubts, and I own several 
businesses. 

775
00:34:15,600 --> 00:34:17,600
So being stressed out, kind of 
just comes to territory. 

776
00:34:17,600 --> 00:34:19,699
I'm about to have a baby, so 
lack of sleep and being 

777
00:34:19,699 --> 00:34:20,699
stressed. 
That's probably just going to 

778
00:34:20,707 --> 00:34:23,100
become Amplified. 
But when you think about it, if 

779
00:34:23,107 --> 00:34:25,500
you're in a caloric deficit you 
To preserve as much muscle mass 

780
00:34:25,500 --> 00:34:27,600
as possible. 
But you're eating your one or 

781
00:34:27,607 --> 00:34:30,199
two meals in an incredibly 
stressed State. 

782
00:34:30,400 --> 00:34:33,199
Your body's ability to fully 
assimilate that nutrition and 

783
00:34:33,199 --> 00:34:35,500
make the most of it is likely 
going to be compromised. 

784
00:34:35,600 --> 00:34:38,199
Whereas if you can truly relax, 
truly kind of engage that 

785
00:34:38,199 --> 00:34:40,900
parasympathetic State and eat in
that relaxed State. 

786
00:34:40,900 --> 00:34:42,800
You're probably going to make 
the most of those calories. 

787
00:34:42,800 --> 00:34:45,300
The most that nutrition, and 
you'll be able to keep that. 

788
00:34:45,300 --> 00:34:47,300
You're gonna be able to keep 
that metabolic rate functioning 

789
00:34:47,300 --> 00:34:50,199
at a higher level throughout the
entirety of the prep. 

790
00:34:50,199 --> 00:34:52,500
So, I think that's going to be 
probably the area where I focus 

791
00:34:52,500 --> 00:34:55,300
most going forward. 
I love this. 

792
00:34:56,699 --> 00:34:59,500
Actually, there's some studies 
that have shown in obese 

793
00:34:59,500 --> 00:35:03,500
individuals using vagal nerve 
activation techniques. 

794
00:35:03,500 --> 00:35:06,000
Like with an electronic. 
I can remember the details of 

795
00:35:06,000 --> 00:35:08,100
the study. 
But I do remember reading about 

796
00:35:08,100 --> 00:35:10,500
how they inserted some sort of 
electrode to stimulate that 

797
00:35:10,500 --> 00:35:13,800
vagal nerve, which would then 
activate all of the gut hormones

798
00:35:13,800 --> 00:35:16,800
and the the gastrointestinal 
parasol tests and so forth and 

799
00:35:16,800 --> 00:35:19,400
it helped people lose weight. 
They were overweight. 

800
00:35:19,800 --> 00:35:22,000
And so I think, you know what, 
you're speaking to is very 

801
00:35:22,000 --> 00:35:24,200
important and it's sort of a 
hard concept. 

802
00:35:24,400 --> 00:35:27,200
To sell people on because they 
have to worry about their macros

803
00:35:27,200 --> 00:35:28,900
and meal timing. 
And then it's like, oh you gotta

804
00:35:28,900 --> 00:35:31,400
get into a good mental state. 
When you're eating that like, oh

805
00:35:31,400 --> 00:35:32,500
my gosh. 
This is becoming too 

806
00:35:32,500 --> 00:35:35,500
challenging, right? 
But we're not doing what and I 

807
00:35:35,508 --> 00:35:39,700
hate to save our ancestors did, 
but like we would eat with other

808
00:35:39,700 --> 00:35:42,400
people and now we're not doing 
that we're eating by ourselves. 

809
00:35:42,400 --> 00:35:44,600
And so sometimes I even catch 
myself. 

810
00:35:44,600 --> 00:35:46,400
I'm scrolling on social media. 
I'm like, Mike, what are you 

811
00:35:46,400 --> 00:35:48,300
doing? 
Like, you know that it's that's 

812
00:35:48,300 --> 00:35:51,000
not mindful eating. 
So I think this is so important 

813
00:35:51,000 --> 00:35:54,000
and I know some of the meals 
that I've had with you phones 

814
00:35:54,000 --> 00:35:55,000
are away. 
Way, we're sitting there were 

815
00:35:55,000 --> 00:35:56,300
chatting. 
We're having a good time. 

816
00:35:56,300 --> 00:35:59,300
We're talking to your taking 
time in between those bites, 

817
00:35:59,300 --> 00:36:02,200
you're chewing masticating the 
food, but stimulates digestion. 

818
00:36:02,200 --> 00:36:04,700
So, I'm glad you mentioned that 
because that's such an important

819
00:36:04,700 --> 00:36:07,200
point to assimilating this 
protein. 

820
00:36:07,200 --> 00:36:08,600
Like we talked about. 
Oh, you got to get enough 

821
00:36:08,600 --> 00:36:11,000
protein, but what, if you're not
digesting that protein because 

822
00:36:11,000 --> 00:36:13,400
you're eating it when you're 
driving 70 miles an hour on the 

823
00:36:13,400 --> 00:36:14,800
freeway, right? 
Yeah, totally man. 

824
00:36:14,800 --> 00:36:17,700
I feel like you know, for me 
when I'm in a prep, I mean you 

825
00:36:17,700 --> 00:36:19,400
fixate on food more. 
Anyways, when you're in a 

826
00:36:19,408 --> 00:36:21,300
deficit like you just think 
about food your more hungry. 

827
00:36:21,300 --> 00:36:23,600
It's more top of Mind, 
especially if you're eating 

828
00:36:23,600 --> 00:36:25,400
several times a day. 
Because you have to be conscious

829
00:36:25,400 --> 00:36:29,000
of when that next meals coming. 
But in the past I would I would 

830
00:36:29,000 --> 00:36:31,900
not really out throw caution to 
the wind when it comes to my 

831
00:36:31,900 --> 00:36:34,000
mental state around consumption.
And then I would just become 

832
00:36:34,000 --> 00:36:37,900
like this Feeding Frenzy Maniac,
which you leave the table and 

833
00:36:37,900 --> 00:36:39,000
you're not even satiated after 
that. 

834
00:36:39,000 --> 00:36:43,300
Whereas now I'll make myself a 
walk around the block, focus on 

835
00:36:43,300 --> 00:36:46,500
the birds chirping, focus on 
whatever in seemingly 

836
00:36:46,500 --> 00:36:49,100
insignificant details were in my
surrounding, but then, when I 

837
00:36:49,100 --> 00:36:52,200
actually sat down to consume the
food, I just felt much better 

838
00:36:52,200 --> 00:36:54,000
for enough. 
I left the table more. 

839
00:36:54,200 --> 00:36:56,000
A shaded even though the 
calories were acquainted for. 

840
00:36:56,500 --> 00:36:58,700
So I think that psychological 
aspect of it that 

841
00:36:58,700 --> 00:37:01,600
parasympathetic state is so 
incredibly important. 

842
00:37:02,200 --> 00:37:05,400
That's huge and you mentioned 
like a post mail walk. 

843
00:37:05,900 --> 00:37:08,600
It's so amazing what that does 
for your blood sugar, you know, 

844
00:37:08,600 --> 00:37:12,200
I mean just keeping it flat and 
that probably helps with 

845
00:37:12,200 --> 00:37:14,800
cravings and things like that. 
I've noticed, we have a new 

846
00:37:14,800 --> 00:37:16,600
puppy. 
Her name is Roxy. 

847
00:37:16,600 --> 00:37:19,500
We got her in December and she's
half German Shephard and she's 

848
00:37:19,500 --> 00:37:21,300
just full of energy. 
Like, if you could bottle that 

849
00:37:21,300 --> 00:37:24,000
up in a pill, you'd be living on
a beach somewhere. 

850
00:37:24,000 --> 00:37:27,300
Ben. 
So I always take her any time. 

851
00:37:27,300 --> 00:37:29,400
I eat. 
I go for a walk and it's just 

852
00:37:29,400 --> 00:37:31,700
amazing. 
Like, I sleep so much better and

853
00:37:31,700 --> 00:37:34,800
Robert I've started for me 
getting abs is always been 

854
00:37:34,800 --> 00:37:37,800
difficult even in high school. 
And so I'm trying to get more 

855
00:37:37,800 --> 00:37:40,200
ABS again just that's it. 
Like I'm not doing anything 

856
00:37:40,200 --> 00:37:43,900
differently outside of that. 
So I think it's interesting. 

857
00:37:43,900 --> 00:37:46,500
A lot of people I see in my 
neighborhood. 

858
00:37:46,900 --> 00:37:49,100
They order takeout. 
They stay home. 

859
00:37:49,200 --> 00:37:51,600
They don't walk out. 
Were the only family out of like

860
00:37:51,700 --> 00:37:53,700
12 different homes. 
Here that is always walking. 

861
00:37:53,700 --> 00:37:55,400
And I think it's Really 
under-recognized but the 

862
00:37:55,408 --> 00:37:58,700
importance is dropping that 
glucose and a percent a couple 

863
00:37:59,300 --> 00:38:01,700
couple of final questions here. 
I want to get into training 

864
00:38:01,700 --> 00:38:04,000
frequency, just real quick. 
A lot of people have different 

865
00:38:04,000 --> 00:38:07,300
ideas about hitting the muscle 
several times a week, you know. 

866
00:38:07,300 --> 00:38:10,200
Again your you maintain a lot of
strength and I heard you say, 

867
00:38:10,200 --> 00:38:14,000
you get a sometimes you'll have 
a PR during a cut which is super

868
00:38:14,000 --> 00:38:16,700
impressive. 
So, training frequency for 

869
00:38:16,700 --> 00:38:19,800
specially like a lagging body 
part, whether it's dealt arms, 

870
00:38:19,800 --> 00:38:22,300
abs, whatever. 
What do you think about, how 

871
00:38:22,300 --> 00:38:24,100
many times a week? 
Should you hit a? 

872
00:38:24,300 --> 00:38:28,100
So, yeah, so as a natural body 
butter, most the research seems 

873
00:38:28,100 --> 00:38:31,300
to point to you needing to have 
that Target muscle, hit, you 

874
00:38:31,300 --> 00:38:33,500
know, on a twice a week. 
Ideally. 

875
00:38:34,000 --> 00:38:36,300
So when I've done, I mean, you 
basically have three primary 

876
00:38:36,300 --> 00:38:37,900
levers to pull. 
You've got the frequency. 

877
00:38:37,900 --> 00:38:40,800
You've got the intensity. 
You've got the volume, and some 

878
00:38:40,800 --> 00:38:41,800
of those kind of go hand in 
hand. 

879
00:38:41,800 --> 00:38:43,600
What I've done. 
What I've implemented is 

880
00:38:43,600 --> 00:38:46,500
basically a, an eight-day 
training split, which I've been 

881
00:38:46,500 --> 00:38:48,100
using for the past several 
years. 

882
00:38:48,100 --> 00:38:51,600
Now, with great success and over
that, Eighth Day cycle. 

883
00:38:51,600 --> 00:38:53,800
I'm training, six days and have 
to off dates. 

884
00:38:54,200 --> 00:38:57,800
In that six day training span 
basically each muscles getting 

885
00:38:57,800 --> 00:39:01,200
targeted twice one of which is 
more of a hypertrophy focus with

886
00:39:01,200 --> 00:39:03,100
a little bit lower weights High 
repetitions. 

887
00:39:03,400 --> 00:39:05,700
And one of those days is more of
a heavy, you know, strength 

888
00:39:05,700 --> 00:39:10,400
focus with heavier weights, but 
fewer reps and by doing that I'm

889
00:39:10,400 --> 00:39:13,900
able to Target each muscle 
differently, but more frequently

890
00:39:13,900 --> 00:39:16,900
with that two times in that 
Eighth Day cycle, kind of split 

891
00:39:17,100 --> 00:39:20,100
and it keeps things interesting.
It allows me to recover fully 

892
00:39:20,100 --> 00:39:22,700
between targeting that same 
muscle again, and I just 

893
00:39:22,700 --> 00:39:24,500
honestly really enjoyed it. 
So that's what I Certainly, 

894
00:39:24,500 --> 00:39:25,600
there's a lot of different ways 
to do it. 

895
00:39:25,600 --> 00:39:28,700
Some people do like a push-pull 
leg split, some people do upper 

896
00:39:28,700 --> 00:39:31,300
body lower body. 
I don't generally recommend full

897
00:39:31,300 --> 00:39:32,900
body days. 
Because if you're doing a full 

898
00:39:32,900 --> 00:39:34,100
body, let's training for 3 
hours. 

899
00:39:34,100 --> 00:39:35,600
At a time. 
You're not really going to have 

900
00:39:35,600 --> 00:39:39,400
enough Focus towards any single 
muscle group to really maximize 

901
00:39:39,400 --> 00:39:41,800
that intensity. 
So I like doing more of the 

902
00:39:41,800 --> 00:39:43,800
Eighth Day. 
Rotational split with each 

903
00:39:43,800 --> 00:39:46,400
muscle group getting a heavy and
hypertrophy focus and it's 

904
00:39:46,400 --> 00:39:48,500
worked very well for me. 
That's awesome. 

905
00:39:48,900 --> 00:39:52,100
Now the fitness Community has 
really evolved in the past 

906
00:39:52,100 --> 00:39:54,100
couple years. 
I mean with chains. 

907
00:39:54,200 --> 00:40:00,000
These bands, sort of progressive
different techniques with, with 

908
00:40:00,000 --> 00:40:01,800
regards to that. 
Have you Incorporated any of 

909
00:40:01,808 --> 00:40:04,500
those sort of modalities in your
training? 

910
00:40:04,700 --> 00:40:07,500
I'm pretty old school man. 
Like I like the blood and guts 

911
00:40:07,500 --> 00:40:10,000
old school style of training. 
Like I lifted high like lifting 

912
00:40:10,000 --> 00:40:12,300
hard like the heavy, like, 
cranking the music up and just 

913
00:40:12,300 --> 00:40:14,600
get on with it. 
I've done chains. 

914
00:40:14,600 --> 00:40:17,100
I changed pretty cool. 
Because, as you like squats for 

915
00:40:17,107 --> 00:40:19,600
instance, if you put a chain on 
each side of the squat bar, the 

916
00:40:19,600 --> 00:40:23,400
higher up you go, which is 
typically easier on the body, 

917
00:40:23,400 --> 00:40:26,100
once you get past the Sticking 
point, there's more chains 

918
00:40:26,100 --> 00:40:28,700
lifted from the ground to the 
weight is increasing throughout 

919
00:40:28,700 --> 00:40:30,600
the web, the repetition, which 
is pretty cool. 

920
00:40:31,100 --> 00:40:33,900
So, I'll do that on occasion. 
The resistance bands are really 

921
00:40:33,900 --> 00:40:35,500
nice. 
I like traveling with those 

922
00:40:35,500 --> 00:40:38,000
because I'm able to stimulate 
the muscle without, you know, 

923
00:40:38,000 --> 00:40:39,500
bringing a bunch of Weights 
along with me. 

924
00:40:39,500 --> 00:40:42,700
So just in spans, a really nice 
from a convenient standpoint. 

925
00:40:42,700 --> 00:40:45,500
While on the road, The bfr Blood
Flow Restriction Training is 

926
00:40:45,508 --> 00:40:48,600
also pretty compelling, but 
honestly, I just keep it pretty 

927
00:40:48,600 --> 00:40:50,200
simple. 
Like I like the free weights. 

928
00:40:50,200 --> 00:40:52,300
I like doing the basic 
movements, a lot of the primary 

929
00:40:52,300 --> 00:40:54,000
compound movement, squats, bench
deadlift. 

930
00:40:54,200 --> 00:40:57,200
Overhead, press things of that 
nature, and that just continues 

931
00:40:57,200 --> 00:40:59,000
to work for me. 
That's awesome. 

932
00:40:59,100 --> 00:41:00,600
It's worked for so many people 
over the years. 

933
00:41:01,000 --> 00:41:02,800
I asked that because I spoke 
with Stan. 

934
00:41:02,800 --> 00:41:04,300
Efforting. 
We had them on the podcast few 

935
00:41:04,300 --> 00:41:06,800
years ago and he'll do these 
Cycles where he'll do like a 

936
00:41:06,800 --> 00:41:09,300
power lifting type block and 
then a body building approach 

937
00:41:09,300 --> 00:41:11,800
and go back and forth. 
And I think that's kind of 

938
00:41:11,800 --> 00:41:13,600
interesting. 
Some other people, you know, 

939
00:41:14,600 --> 00:41:17,100
Marcus Philly does like a 
functional body building where 

940
00:41:17,100 --> 00:41:19,500
he'll even a little bit of 
CrossFit style stuff into 

941
00:41:19,500 --> 00:41:21,300
bodybuilding. 
So anyway, it's interesting to 

942
00:41:21,300 --> 00:41:23,900
follow different people and see 
what works for them. 

943
00:41:23,900 --> 00:41:27,100
And So on, and the cool part is 
like, there's so many options 

944
00:41:27,100 --> 00:41:29,700
now, like, if you don't like 
bodybuilding, but you can do 

945
00:41:29,700 --> 00:41:31,500
other things. 
You can do kettlebells or this, 

946
00:41:31,500 --> 00:41:34,300
or you can cycle through, which 
is really right, Robert. 

947
00:41:34,300 --> 00:41:35,400
Let's finish up on the 
nutrition. 

948
00:41:35,400 --> 00:41:38,700
On the nutrition side. 
You mentioned eggs, and ground 

949
00:41:38,700 --> 00:41:40,800
beef. 
Favorite around here. 

950
00:41:40,900 --> 00:41:42,100
You also mention the key to 
break. 

951
00:41:42,100 --> 00:41:45,000
Let's talk about how best to use
the key to break for someone 

952
00:41:45,000 --> 00:41:47,700
who's bulking and cutting with 
protein and fat. 

953
00:41:47,700 --> 00:41:49,600
I know you have a lot of details
in the book, but just sort of 

954
00:41:49,600 --> 00:41:51,300
high-level overview. 
Yes. 

955
00:41:51,300 --> 00:41:54,500
I mean when it comes to having a
specific composition of Oh, go 

956
00:41:54,500 --> 00:41:56,700
like a competition prep. 
We're trying to maximize fat 

957
00:41:56,700 --> 00:41:59,900
loss and maximize muscle 
retention having things that are

958
00:41:59,900 --> 00:42:03,800
easily tracked and manipulated 
seems to work best and it 

959
00:42:03,800 --> 00:42:06,000
doesn't get any easier than 
ground beef and eggs. 

960
00:42:06,000 --> 00:42:09,100
I'll typically start at a higher
fat ratio, increased protein, 

961
00:42:09,100 --> 00:42:11,800
drop fat, and then start 
dropping both protein and fat 

962
00:42:12,100 --> 00:42:14,300
and to make sing make things 
super simple. 

963
00:42:14,300 --> 00:42:17,700
I'll start with like a 75/25 
ground beef and as my protein 

964
00:42:17,700 --> 00:42:21,200
increases transition to an 
80/20, 85/15, maybe even 90/10 

965
00:42:21,400 --> 00:42:24,400
and then start going back as a 
fat ratio increases over the The

966
00:42:24,400 --> 00:42:26,700
prep. 
So that makes it super simple to

967
00:42:26,700 --> 00:42:30,000
manipulate the macros. 
I typically recommend adjusting 

968
00:42:30,000 --> 00:42:31,900
macros and five or ten gram, 
increments. 

969
00:42:31,900 --> 00:42:35,500
Most eggs are about, you know, 
56 grams of protein, 56 grams of

970
00:42:35,500 --> 00:42:37,700
fans. 
So it makes that very easy 

971
00:42:37,700 --> 00:42:40,400
manipulation there. 
And then, the keto brick is just

972
00:42:40,400 --> 00:42:42,900
a really good source of quality 
dietary fat in the form of 

973
00:42:42,900 --> 00:42:46,000
stearic acid, which is a lot of 
information about stearic acid. 

974
00:42:46,000 --> 00:42:49,100
All the benefits that a company 
that plus, it tastes pretty 

975
00:42:49,100 --> 00:42:51,100
good. 
I'm all for doing something 

976
00:42:51,100 --> 00:42:54,300
super simple, like carnivore 
approach, but I'm I get or if 

977
00:42:54,300 --> 00:42:56,100
I'm just eating meat 
indefinitely. 

978
00:42:56,100 --> 00:42:58,200
So having the keto brick makes 
it more sustainable more 

979
00:42:58,200 --> 00:43:00,600
enjoyable for me. 
So I'll typically have that as 

980
00:43:00,600 --> 00:43:03,500
my primary fat source, and 
that's pretty much the 

981
00:43:03,500 --> 00:43:06,600
foundation of my, my 
nutritional, you know, pics and 

982
00:43:06,600 --> 00:43:08,500
choices. 
And I'll just add in some oil or

983
00:43:08,500 --> 00:43:11,000
add in some vegetables on 
occasion to hit the numbers and 

984
00:43:11,000 --> 00:43:13,400
provide some variety. 
I love that. 

985
00:43:14,200 --> 00:43:16,200
What about chicken? 
A lot of people are doing 

986
00:43:16,200 --> 00:43:18,500
chicken and tilapia in the 
fitness space and recommending 

987
00:43:18,500 --> 00:43:21,500
that I think I know your answer 
to that. 

988
00:43:21,500 --> 00:43:23,200
But what are you eating? 
A lot of chicken? 

989
00:43:24,200 --> 00:43:26,800
Crystal loves chicken like she 
actually, she's kind of strange.

990
00:43:26,800 --> 00:43:28,700
She doesn't like red meat, but 
she loves chicken. 

991
00:43:28,700 --> 00:43:32,000
So, when she cooks chicken, I'll
eat chicken. 

992
00:43:32,100 --> 00:43:34,300
I don't really do that so much 
when I'm in a prep because I 

993
00:43:34,308 --> 00:43:37,700
don't really have protein that's
that high relative to my fan but

994
00:43:37,700 --> 00:43:39,600
I haven't, I can't tell you. 
Last time I had tilapia. 

995
00:43:39,600 --> 00:43:41,300
It's been a long time and back 
in the day. 

996
00:43:41,500 --> 00:43:43,100
All I was eating was chicken 
tilapia. 

997
00:43:43,100 --> 00:43:45,000
So I probably kind of burnt 
myself out on it for a while. 

998
00:43:45,600 --> 00:43:48,100
I know, I mean, it's so hard to 
get even good tilapia. 

999
00:43:48,100 --> 00:43:50,100
Anyway, a lot of its 
farm-raised, which is, which is 

1000
00:43:50,100 --> 00:43:53,000
no good, but I got to say, we've
really been enjoying the key 

1001
00:43:53,000 --> 00:43:55,900
tobruk. 
Ashley traveling hiking being 

1002
00:43:55,900 --> 00:43:57,900
outdoors. 
Like, it's so easy to get really

1003
00:43:57,900 --> 00:44:00,700
good calories and so forth and I
find myself, you know, when I 

1004
00:44:00,700 --> 00:44:03,800
have have it around, if I'm a 
little hungry, like, in the 

1005
00:44:03,800 --> 00:44:05,700
evening time. 
It's not quite dinner time. 

1006
00:44:05,700 --> 00:44:07,300
I'll just like, cut a little 
square off. 

1007
00:44:07,300 --> 00:44:10,600
It's way better than having 
chips or anything like that. 

1008
00:44:10,600 --> 00:44:13,300
It's very satiating. 
So, hats off to you on that. 

1009
00:44:13,300 --> 00:44:16,200
A lot of great flavors. 
I'll put links below, folks want

1010
00:44:16,200 --> 00:44:18,300
to check it out. 
So you do seasonal launches, 

1011
00:44:19,300 --> 00:44:21,000
right? 
I know there's a maple pecan 

1012
00:44:21,000 --> 00:44:23,700
that recently launched and I 
know you do these big launches. 

1013
00:44:24,200 --> 00:44:26,300
What's the next flavor that you 
guys are working on? 

1014
00:44:26,600 --> 00:44:29,000
So I'm gonna divulge too much 
information, but we got a 

1015
00:44:29,008 --> 00:44:30,900
nootropic brick that will work 
going on. 

1016
00:44:30,900 --> 00:44:33,000
So we're going to have like a 
brain brick so to speak. 

1017
00:44:33,600 --> 00:44:35,000
But yeah, we're super excited 
about that one. 

1018
00:44:35,600 --> 00:44:38,900
Heck, yeah, that is a really 
good idea, you know these these 

1019
00:44:38,900 --> 00:44:41,900
mushroom coffees and sort of 
nootropic coffees. 

1020
00:44:41,900 --> 00:44:45,400
Like what a great way to weave 
in Alpha GMC or mushrooms or 

1021
00:44:45,408 --> 00:44:47,800
whatever. 
I love a man. 

1022
00:44:47,800 --> 00:44:51,800
That's really great approach. 
So Robert, I like to ask people,

1023
00:44:51,800 --> 00:44:54,000
you know, there's one exercise. 
I think I know the answer. 

1024
00:44:54,100 --> 00:44:55,900
Sure here, but if there's one 
exercise. 

1025
00:44:56,500 --> 00:44:58,400
It's the only one who can do 
right. 

1026
00:44:58,400 --> 00:45:00,200
You're on a desert island. 
Right? 

1027
00:45:00,300 --> 00:45:03,600
What would that one exercise be?
And why man, if I had to pick 

1028
00:45:03,600 --> 00:45:06,900
one, I'd probably be dead lifts 
because you're going to work a 

1029
00:45:06,900 --> 00:45:09,600
little bit of everything with 
deadlifts and you can also have 

1030
00:45:09,600 --> 00:45:12,100
so much Variety in the technique
behind your deadlift. 

1031
00:45:12,100 --> 00:45:14,200
You can do Sumo deadlifts to 
kind of engage more of the 

1032
00:45:14,200 --> 00:45:16,000
glutes and hamstring. 
You can do conventional 

1033
00:45:16,000 --> 00:45:17,500
deadlifts to work. 
On more the back. 

1034
00:45:17,800 --> 00:45:19,200
You can do straight leg dead 
lifts. 

1035
00:45:19,200 --> 00:45:22,000
You can do all kinds of, you 
know, deadlift variations. 

1036
00:45:22,300 --> 00:45:25,000
And if I had to pick one, it 
would 100% be dead lifts with 

1037
00:45:25,000 --> 00:45:28,900
squats in a close. and, I did 
some Sumo deadlifts this morning

1038
00:45:28,900 --> 00:45:31,000
before this call, which was very
committed. 

1039
00:45:31,000 --> 00:45:34,400
Yeah, I mean it works, your 
arms, your back, your traps legs

1040
00:45:34,400 --> 00:45:35,300
glutes. 
All that. 

1041
00:45:35,500 --> 00:45:39,000
I did a little wide stance with 
with some bands and so forth. 

1042
00:45:39,000 --> 00:45:41,000
So that was cool. 
Have you done it with it? 

1043
00:45:41,000 --> 00:45:43,600
Legitimate deadlift and bar as 
opposed to just a standard 

1044
00:45:43,600 --> 00:45:45,000
Olympic Bar. 
What? 

1045
00:45:45,000 --> 00:45:48,900
So I have X bar in a regular, 
you know, 45 pound bar. 

1046
00:45:48,900 --> 00:45:52,000
So I'm normally do Hex far 
deadlift just because I injured 

1047
00:45:52,000 --> 00:45:56,900
my back doing Sumo, deadlifts in
college and for me just X and so

1048
00:45:56,900 --> 00:45:58,400
forth. 
My spine is a little bit longer 

1049
00:45:58,400 --> 00:46:01,200
than is my legs. 
And so when I do just a straight

1050
00:46:01,200 --> 00:46:04,400
bar dead, unless I go Sumo and 
use good form. 

1051
00:46:04,400 --> 00:46:06,700
I'm usually my back hurts my 
back. 

1052
00:46:06,700 --> 00:46:08,700
So I'm like it, I'm going to be 
40 this year. 

1053
00:46:08,700 --> 00:46:11,100
I'm like dude. 
There's I don't care about you 

1054
00:46:11,100 --> 00:46:15,300
setting a PR on a straight bar. 
Like I'm mentally, okay, doing X

1055
00:46:15,300 --> 00:46:18,000
bar, deadlifts or also have the 
BC. 

1056
00:46:18,100 --> 00:46:18,900
Yeah. 
Brett contrast. 

1057
00:46:18,900 --> 00:46:20,700
The tea Bell. 
Have you seen that little thing?

1058
00:46:20,900 --> 00:46:23,800
I have not seen that know, so 
it's just it's just basically, 

1059
00:46:23,800 --> 00:46:26,500
it's a rod that is fits 
full-size plane. 

1060
00:46:26,700 --> 00:46:28,800
It's on it and you can, but load
it up with 35. 

1061
00:46:28,800 --> 00:46:33,400
So I put like 165 170 on that 
and you can easily do t-bar. 

1062
00:46:33,400 --> 00:46:36,800
Deadlifts. 
Are t-bar sumo deadlifts if you 

1063
00:46:36,800 --> 00:46:40,600
will, so I guess. 
Yeah, or it kind of like a 

1064
00:46:40,607 --> 00:46:44,700
goblet style you can you do a 
lot of things with the BCT Bell.

1065
00:46:44,900 --> 00:46:46,800
I've shared folks a little bit 
more about that. 

1066
00:46:46,800 --> 00:46:49,400
But you know, if you have a 
small home gym, for example a 

1067
00:46:49,408 --> 00:46:51,600
minimal equipment. 
You don't have room for a hex 

1068
00:46:51,600 --> 00:46:53,800
bar or a straight bar. 
The BCT bill is nice because you

1069
00:46:53,808 --> 00:46:56,500
can just load it up with 35. 
So we're 25 and you. 

1070
00:46:56,600 --> 00:46:57,900
I can do a lot. 
You can do kettlebells 

1071
00:46:57,900 --> 00:47:01,100
kettlebells like swings and you 
can adjust the handle, so you 

1072
00:47:01,107 --> 00:47:02,900
can go pretty deep and make it 
lower. 

1073
00:47:04,200 --> 00:47:06,500
So, I like that. 
Yeah, I'm, I'm like a gym 

1074
00:47:06,500 --> 00:47:07,300
equipment. 
Junkie. 

1075
00:47:07,300 --> 00:47:09,500
So I like trying new things, 
heck. 

1076
00:47:09,500 --> 00:47:10,700
Yeah. 
Well, that was gonna be my next 

1077
00:47:10,700 --> 00:47:12,500
question. 
So what's next for you, for the 

1078
00:47:12,500 --> 00:47:16,900
home gym, honestly, so, I've got
to prep that I'm probably going 

1079
00:47:16,900 --> 00:47:18,900
to start later this year. 
So I actually just got 

1080
00:47:18,900 --> 00:47:22,100
membership Aunt, like this, you 
know, how to lift her body, but 

1081
00:47:22,100 --> 00:47:23,600
her style Jim. 
And I pretty much just go there 

1082
00:47:23,600 --> 00:47:26,100
for leg day because we don't 
have all the leg equipment that 

1083
00:47:26,100 --> 00:47:27,800
I would. 
We've got a pretty good setup 

1084
00:47:27,800 --> 00:47:29,500
here at the compound, but we're 
going to be adding more 

1085
00:47:29,500 --> 00:47:31,300
equipment. 
My next thing on the the 

1086
00:47:31,300 --> 00:47:33,500
compounds. 
Jim list is probably going to be

1087
00:47:33,800 --> 00:47:35,500
either a vertical hack, squat or
a leg. 

1088
00:47:35,500 --> 00:47:38,400
Press just I can bring in some 
more that lower body movements 

1089
00:47:38,400 --> 00:47:42,100
into what we've got here, but 
that probably be my next 

1090
00:47:42,100 --> 00:47:43,800
purchase for sure. 
Hmm. 

1091
00:47:44,500 --> 00:47:48,100
Yeah, and those are spendy they 
are you know, we've got this 

1092
00:47:48,100 --> 00:47:49,300
space forward. 
So we're going to Emma. 

1093
00:47:49,300 --> 00:47:51,000
We're going to have a pretty 
awesome gym when it's all said 

1094
00:47:51,000 --> 00:47:53,300
and done but we're just chipping
away at it day at a time. 

1095
00:47:53,900 --> 00:47:56,400
Yeah. 
There was a gym in Toronto and 

1096
00:47:56,400 --> 00:47:58,000
I'll I have to get you the name 
on, I'll put it in the show 

1097
00:47:58,000 --> 00:48:01,500
notes that had this hack squat 
that was unlike any other hack 

1098
00:48:01,500 --> 00:48:02,900
squat that I've ever used 
before. 

1099
00:48:02,900 --> 00:48:04,400
And I can't remember the piece 
of equipment. 

1100
00:48:04,400 --> 00:48:07,800
I want to say was made somewhere
in Australia, but this hack 

1101
00:48:07,800 --> 00:48:09,400
squat. 
I got to send it to you. 

1102
00:48:09,408 --> 00:48:11,200
I'll put in the show notes. 
Maybe I'll throw in a picture. 

1103
00:48:11,300 --> 00:48:15,000
Starburns can see it was the 
best one I've ever used. 

1104
00:48:15,000 --> 00:48:19,600
And yeah, you can just really 
your quads after we're just 

1105
00:48:19,600 --> 00:48:21,600
crushed like a chain and the 
river. 

1106
00:48:21,600 --> 00:48:26,100
What wasn't it was this? 
I want to say was a some company

1107
00:48:26,100 --> 00:48:27,700
in Australia. 
Yeah, but it was a gym in 

1108
00:48:27,700 --> 00:48:30,300
Toronto and there were hyping it
up and they had this is a 

1109
00:48:30,300 --> 00:48:34,100
boutique E-Type Jim two hundred 
dollar one on one training 

1110
00:48:34,100 --> 00:48:38,200
session type setup and they had 
some really great equipment. 

1111
00:48:38,400 --> 00:48:42,200
I want to say is maybe Elko or 
another one of those brand you 

1112
00:48:42,200 --> 00:48:45,900
really high-end. 
But anyway, for a hack squat, 

1113
00:48:46,000 --> 00:48:47,200
that would be, that'd be pretty 
cool. 

1114
00:48:47,200 --> 00:48:51,200
My wife actually during koban 
bought a leg press and got it 

1115
00:48:51,200 --> 00:48:54,700
for a great. 
It was like $700 and now for I 

1116
00:48:54,700 --> 00:48:56,900
thought, oh my gosh, this thing 
is going to be like Rickety a 

1117
00:48:56,908 --> 00:48:58,800
little leg. 
Press, you know, I know for a 

1118
00:48:58,800 --> 00:49:02,600
lot of people 7:00 lot, but leg 
presses could be like 2,500 like

1119
00:49:02,600 --> 00:49:05,700
you could send a 5k. 
So she told me the price, she 

1120
00:49:05,700 --> 00:49:08,400
knows the guy that was a 
distributor of this equipment 

1121
00:49:08,400 --> 00:49:11,200
and said it was a great deal. 
Someone had it is a ding or a 

1122
00:49:11,207 --> 00:49:13,800
dent type of situation and I 
thought, come on Diana. 

1123
00:49:13,800 --> 00:49:16,700
This is not going to be 
sufficient, but it has great 

1124
00:49:16,700 --> 00:49:19,400
angles and it's Vic. 
You can load it up and I put 

1125
00:49:19,400 --> 00:49:22,600
bands on it too. 
And anyway, so there's great 

1126
00:49:22,600 --> 00:49:24,500
deals to be had Facebook 
Marketplace. 

1127
00:49:24,500 --> 00:49:27,500
I'm always looking there. 
We bought a Hyper on Facebook 

1128
00:49:27,500 --> 00:49:30,300
Marketplace and some other sort 
of like posterior chain type 

1129
00:49:30,300 --> 00:49:32,700
stuff. 
So, it's still a good time. 

1130
00:49:32,700 --> 00:49:35,300
You know, a lot of people that 
that spend a lot of money during

1131
00:49:35,300 --> 00:49:38,400
covid for home gym equipment. 
Sometimes I'm like, they're not 

1132
00:49:38,400 --> 00:49:40,400
using it now. 
Yeah, they're selling all sorts 

1133
00:49:40,400 --> 00:49:42,800
Open Marketplace, this stuff. 
Yeah. 

1134
00:49:42,800 --> 00:49:45,400
So definitely check it out. 
And also check out Roberts book,

1135
00:49:45,400 --> 00:49:48,800
ketogenic bodybuilding and also 
Robert you have like I said 

1136
00:49:48,800 --> 00:49:50,700
several different businesses, 
we've talked about the keto 

1137
00:49:50,700 --> 00:49:53,600
brick, folks want to connect 
with you and maybe your coaching

1138
00:49:53,600 --> 00:49:55,700
program and so forth. 
What's the best way to do that? 

1139
00:49:56,500 --> 00:49:59,100
We threw keto Savage like keto 
Savage not calm and then ketose 

1140
00:49:59,100 --> 00:50:00,900
Amazon social. 
That's pretty much my main 

1141
00:50:00,900 --> 00:50:04,500
ketogenic content Hub and then 
keto break.com for the bricks. 

1142
00:50:04,500 --> 00:50:06,500
But yeah, if you go to Quito 
Savage.com that kind of links 

1143
00:50:06,500 --> 00:50:08,400
out to everything. 
That's awesome. 

1144
00:50:08,700 --> 00:50:10,900
By the way. 
I just you reminded me. 

1145
00:50:10,908 --> 00:50:13,200
I'm wearing your keto, Savage 
shorts right now. 

1146
00:50:13,400 --> 00:50:15,900
And I love these things. 
Well, we're about to really ramp

1147
00:50:15,900 --> 00:50:17,700
up the apparel. 
We actually, I'm going to Austin

1148
00:50:17,700 --> 00:50:19,200
this weekend. 
I'm picking up all kinds of 

1149
00:50:19,200 --> 00:50:21,400
screen-printing equipment. 
And then after we bring that in,

1150
00:50:21,400 --> 00:50:22,900
and we're going to just be 
printing all of our own stuff, 

1151
00:50:22,900 --> 00:50:25,900
so it's about to be ramped up 
for sure again in house. 

1152
00:50:26,000 --> 00:50:28,400
Yeah. 
All in House, that's amazing. 

1153
00:50:28,800 --> 00:50:30,500
That's got to be a large 
undertaking, right? 

1154
00:50:30,500 --> 00:50:32,000
Because the volumes in the 
equipment. 

1155
00:50:32,000 --> 00:50:34,500
I mean, that's yeah, that's 
what's it's, I mean, I don't 

1156
00:50:34,500 --> 00:50:36,800
know man, like I just love 
having all these creative 

1157
00:50:36,800 --> 00:50:39,900
Outlets like all perfect. 
One thing and then get bored 

1158
00:50:39,900 --> 00:50:41,100
with it. 
Moved the next thing, so, I'm 

1159
00:50:41,100 --> 00:50:43,200
about to be learning how to 
screen print here soon. 

1160
00:50:43,200 --> 00:50:45,300
So get ready. 
That is really cool. 

1161
00:50:45,600 --> 00:50:47,200
Robert is always, it's great to 
talk with you. 

1162
00:50:47,200 --> 00:50:49,300
Thanks for sharing such great 
information coming from the 

1163
00:50:49,300 --> 00:50:51,400
heart. 
I learn a lot from you every 

1164
00:50:51,400 --> 00:50:54,600
time and I do want to thank you 
for introducing me to archery 

1165
00:50:54,600 --> 00:50:57,500
back in 2018. 
Now we have targets all over the

1166
00:50:57,508 --> 00:50:59,800
backyard and I bought a bow last
year. 

1167
00:50:59,800 --> 00:51:03,500
So if it weren't for that, what 
sounds kind of sketchy, you 

1168
00:51:03,508 --> 00:51:06,800
know, just telling people, but 
we're shooting in a parking lot 

1169
00:51:06,800 --> 00:51:09,100
that the on the property there 
was nothing behind it. 

1170
00:51:09,100 --> 00:51:10,400
Right? 
So don't think we're shooting 

1171
00:51:10,400 --> 00:51:14,100
near people, but I remember how 
terrible of a shot. 

1172
00:51:14,100 --> 00:51:16,000
I was and I was so embarrassed 
afterwards. 

1173
00:51:16,000 --> 00:51:16,600
I'm like rose. 
Yeah. 

1174
00:51:17,600 --> 00:51:20,700
I think I broke when it. 
Yeah, my dude, I have to, I got 

1175
00:51:20,700 --> 00:51:23,500
to be able to figure this thing 
out and I feel like I've gotten 

1176
00:51:23,500 --> 00:51:26,800
a lot closer to figuring it out 
since that time, so, Before 

1177
00:51:26,800 --> 00:51:28,100
that. 
Thanks for your friendship and 

1178
00:51:28,100 --> 00:51:29,500
sharing such great info. 
Yeah, man. 

1179
00:51:29,500 --> 00:51:31,000
Well, you're always welcome 
here. 

1180
00:51:31,000 --> 00:51:32,200
We're going to do another Farm 
trip. 

1181
00:51:32,200 --> 00:51:33,700
We'll go hunting again. 
Always a pleasure when we do 

1182
00:51:33,700 --> 00:51:35,300
that. 
We'll do it buddy. 

1183
00:51:35,300 --> 00:51:37,100
Sounds good. 
Take care of an awesome day.