Hello, ladies and gents Robert Sykes keto Savage.com.
And today I've got special guest Bronson.
Damn, back on the podcast. If you can recall, the last time
he was on the show, we talked about his intentions and desires
to do a cut with me. We have since done that cut, it
was like a seven-month cut and it's been about two months now
since that cut has concluded. So I wanted to just bring them
on the podcast before too much time had elapsed kind of go over
some of the findings of that cut.
He got freakin shredded kind of just want to pick his brain and
see what he liked about it when he didn't like about it.
What his plans are going forward.
Third with his reverse side and just kind of see how he's doing
and catch up. So without further Ado, sit
back, relax and do the podcast from a good friend, Bronson dant
and we are live. Bronson, how are you brother
doing? Great man.
How are you doing? I'm good.
So last time we had a podcast
you were in town, right? Like that's will last time I
recorded. I think when you're at the
compound here. Yeah, it's been a while.
It has been well actually just got done going through all my
podcast and there's a bunch of them that I've done over the
years with you, man. So you are one of the more
frequent guests. I guess.
I'll take that. And be honored to be able to say
that. That's awesome.
So when you were here, we got into a little discussion about
getting you shredded getting you leaned out, you agreed to jump
on a competition prep with me basically.
And I think that was pretty much the premise of the last podcast.
Basically, just saying, what the intention was.
Can you kind of give me a Sure. That listeners are refreshing as
to what the motivation behind. That wasn't the first place.
Yeah, I think it was just to try something different.
I'm a, I mean, obviously, we know that I'm carnivore, right?
I'm totally down with the with the ketogenic low carb, no carb
lifestyle, for all the benefits that it has, but understanding
how your process is, right? Because your process is
different than what I've done traditionally, I'm more of a
high protein, lower fat, methodology for body
composition, so I wanted to see what it was.
Is like going lower protein, higher fat and what that process
was like. So it was really just an
experiment to expose me to a different way of doing things
nice and I appreciate you being open and willing to do that man.
Affect so many people get stuck in their ways and they just
become dogmatic in their approach to the point where
they're not willing to learn that willing to try something
new. So I thought was pretty
admirable that you were willing to just do something that is
outside you Norm. Yeah, I think a lot more people
need to be willing to try things.
Everyone wants that that perfect combination of things and
paralysis by analysis. I think it's a lot of people to
do it. You know, there's so much
information out there. Everybody's trying to find the
perfect way to do it before they even try, and you're never going
to know what's going to work best for you, if you're not
trying things along the way. So from the aspect of, how does
this work, how does this affect me?
I think it's good to experiment but then also being a coach and
being someone who's out there, trying to help people.
Yeah, it just beneficial to me to have an experience of a
different way to do things because not one thing is best
for everyone. So me being able to go through
the process myself and know what it, what it's about.
Helps me potentially have another tool in my toolbox to
help someone down the road. Yeah, 100% agree.
Man. Over the takeaways.
What were things that you liked about?
It didn't like about it. What were some surprising
factors? What worked?
What didn't work? Just kind of give you some
feedback. Yeah, I mean overall, it wasn't
that different the the The difference, I think, between
What I've Done traditionally and what we did, what we did
through, the seven months, right?
Because it was a seven-month process.
We started in October and finished in May.
So, I think the biggest difference was mirrored in the
way I look at it, is it mirrored traditional bodybuilding,
protocols, it just was focused on fat versus focused on carbs,
right? So there was still a general
reduction in overall calories, We're still a general feeling
towards the end, which is different.
So with my protocol, the issues that I had, as I got leaner, had
to do with energy, had to do with feeling lethargic
throughout the day more than anything else, the issues that I
dealt with doing, what we did. Together was more about being
hungry and having a fight, the urge to eat the energy was
great. So that was different, right?
I had way more energy. I never felt like, I He's tired,
but I did feel like I was hungry.
Yeah, which is different than the way I normally do it.
So there were both things that had that I had to deal with
mentally, one was energy on one end.
The other one was, was, was getting, you know, hungry and
fighting that will power issue. So they both kind of ended up
the same way, which is kind of cool, right?
I've got to sub 10 percent body fat and it was a just a
different process of doing it right different way of skinning,
the same cat. Yeah, I feel like there's I mean
there's a lot of different ways to lean out and get get
shredded. You see body butters in all
kinds of different approaches. You get all different types of
backgrounds and I feel like kind of pretty much had to figure
out, you know, what is going to be the greater of the evil so to
speak. Like do you want to sacrifice
satiety? Do you want to sacrifice energy?
Do you want to sacrifice performance during the day?
When you're like that, lean when your sub five percent body fat
especially and your kind of typical on those poverty macros
so to speak. Like you're not going to be
highlighting performance from an optimal standpoint.
I can that's one thing that it's kind of outside your wheelhouse
to and you were really open about that which I thought was
pretty cool. It's like you're typically
training for performance more so than body composition and look.
Right. It was hard for you to be
willing to sacrifice performance for a specific look, which I
think was also pretty commendable.
Yeah, I think it was what like about five and a half six months
in like towards the last month and a half two months.
I was like I just This isn't working for me.
I don't want to do this anymore, like my performance.
I feel like I'm my performance is dropping in the gym, like I
wasn't lifting as much. I was getting, you know, just,
my recovery was in this good. They were just things.
And at that goes towards the protein being lower, right?
Just in general, I felt like I was regressing progress
performance-wise which again like you said I mean that's part
of the give and take of what is the goal and what are you trying
to work for? If I'm trying to get as lean as
possible And get as ripped as possible and we're doing it via
a severe caloric deficit. I like how you said poverty
levels. Yeah, you know that's
essentially what it is. Then those the are going to be
sacrifices that have to be made. Yeah totally and I feel like,
you know, I wouldn't necessarily want it to be any other way
because like that place you have to go to mentally, to get to
that degree of conditioning, just requires you to do things
that are outside of, you know, the norm.
Like it's not normal to be that. I have to kind of go to a place
that is not normal to get there, right?
But I feel like there's so many different ways to go about it.
I feel like in doing it have done in the past you know,
falling more traditional approach in which you know carbs
are very high fat, super low like that that typically has a
more negative effect on me and most of the competitors hormonal
e. So I feel like anything you
could do to kind of Safeguard your Hormone Health in the
context of those extreme deficits is probably the most
bang for your buck so to speak. Yeah, absolutely I think it's
Easier protocol if someone's coming from a traditional
bodybuilding history, right? They've done stuff the
traditional way higher carbs and all that kind of stuff.
Then going through the process that your methodology, your
protocol I think is going to be a lot easier for people to make
that transition into ketogenic bodybuilding, because the
methodology, the concepts are the same.
The implementation is a little bit different, right?
So your they're doing the same stuff they've always done.
Are just replacing fat with carved essentially.
So how the process works to them and what the mental game is of
trying to, you know, getting to that caloric deficit, getting to
that poverty level, cutting back controlling protein.
Like all of those things are basically the same, they're just
swapping out fabric carbs. So I think if you're in
bodybuilding and you're trying to go through that process and
you want to maintain Hormone Health, you want to have a
better rebound after the after you're done cutting after your
competition and your refeeds and all that other kind of stuff, I
think it puts people Bull in a much better metabolic position
post. Post the the cut post the
competition. Then doing anything with carbs.
Good? Yeah.
Totally gay men. I feel like the recourse to
putting on a bunch of unwanted body fat afterwards as minimize
as well. I mean your your how many months
now post cut. So we ended the beginning of
July so it's about two months. Yeah and I mean you haven't
ballooned up like the Goodyear blimp or anything, you're still
looking pretty know you know I'm I've gone up so I'm actually so
this is the cool thing about it, right?
So we talked about experimentation and playing
around with things. I'm taking what I learned from
working with you and modifying my own methodologies and
protocols, right? And now I'm experimenting with a
modification which is kind of a hybrid of what you do and what I
used to do. So I'm going through a Walking /
lean bulky I guess you call it a lean bulk experiment to see if I
can increase my lean mass and maintain my body fat where it
was after the cut nice. So what's that looking like from
you for you like technically speaking what are some?
Some macros you're tweaking and whatnot.
Yeah so basically so when we finished we had me at I'm going
to pull up my sheets here. We had me at 135 grams of
protein Right. I think 135 grams of protein and
110 grams of fat. So basically what I'm so that's
I liked. I still I'm going back to my 121
so I matched my protein with my lean mass.
Smiley mass is about 165. So that's my target for protein
right now is 165 and I've adopted this idea of basically
what I'm calling metabolic energy threshold, or sorry,
maximum energy threshold. So you have in your book, you
talk about the protein threshold, right?
So I think there's very, there's something similar, which I
haven't heard people. Talk about a lot, which is the
maximum energy threshold, how much energy can you actually
take in before your body stops using it?
And that's what I've spent the last kind of eight weeks looking
for. So I started out, we ended my
cut at 110 grams of fat. I bump that up to, I started it
at 125 and work myself back up to about 180 grams of body of
fat per day in. G, before I started looking at
my body composition, and say, okay, I'm starting to gain fat
again and around 180. So, I look at that and saying,
okay 180 175 to 180 grams of fat per day is, where is the most
fuel I can have before my body starts storing.
What L didn't catch after go ahead now.
Okay. So so and I'm using, I'm using
my in body body composition scan.
So I have a scanner scanner at home that I looked at get on it
once a week and I just track the trends of what my body
composition is doing nice. Yeah I think think looking at it
through the lens of an energy threshold is super important
man. Like people at talk about this a
lot in the context of you know, being in a caloric Surplus being
in a caloric deficit. I feel like people need to kind
of figure out where that is for them as opposed to just in,
definitely staying in one or the And the more clarity you have as
to where that threshold lines for you, the more you can kind
of tweak and adjust things and actually get things honed in and
approve your goals. Because I feel like a lot of
people never really push that threshold to, because that
threshold is pretty adaptable. I mean, if your, if your
trainings in t increased, your threshold is going to be higher.
If you're, you know, if you built more lean muscle, tissue
that thresholds going to be hard, lots of variables at play
here, but I feel like a lot of people especially ones that are
constantly. I'm seeking a leaner composition
aren't honestly, never really tap into that threshold and put
themselves in a surplus and honestly, never really take
advantage of all the benefits that come from being in a
surplus. Yeah.
And and the idea and so I like to split things up between
functional calories and fuel calories.
So I look at keeping protein as a base and then modifying the
fuel, the difference, being the way I used to do it is I would
automatically jump to the lowest amount of fuel intake as I
could. Yeah, right.
I would jump to. Okay I'm going, I'm in a cut
now. So I'm gonna go.
Go to 70 grams of fat a day and working with you.
I realize I can lose body fat at 120.
I can lose body fat at 150. Mmm-hmm.
Oh, why? If I'm losing at 150?
Why do I need to kill myself and go to 70 automatically?
Yeah, Bingo. And especially like if you're
driving all of your energy from dietary fat anyways and stored
body fat. And if you start to taper that,
Too aggressively in your energy starts tanking your ability to
perform in the gym and honestly maintain your lean mass in the
context. Of those little calories are
going to be significantly injured as well.
Absolutely. So now what I've noticed over
the past two months that I've been playing around with this is
again I'm at. So I just I just I think I just
found like I said 175 to 180 grams of fat per day is kind of
where my energy threshold is. So I'm looking at shooting for
160. 165 is my daily goal minute my daily Maximum for back for
fat. So staying around there keeping
my protein around 165 or higher. I think I average about 185 190
per day. I have maintained my body fat
percentage over the past two months.
I've actually gained almost four pounds of muscle and I haven't
lost any performance in the gym, so whatever, whatever.
The deficit I was in before where I was noticing,
performance decreases during the cut.
I've been able to recover from Um and now I'm at a point where
I'm actually maintaining Lee maintaining body fat percentage
and gaining the mass of the same time and I feel fantastic.
I don't have any energy issues. I'm working great in the gym,
Everything feels great and you said you're about one to one as
far as grams of protein and grams of fat.
Yeah. Yeah, my goals are basically 165
165. My protein is usually higher
because I always try to just get more protein when I can.
Yeah. Feel like pretty close to that
one-to-one. Give or take a little bit.
Is is more or less this It's pot from, for most people to perform
at a pretty good level in the context of a healthy intake.
Not so much poverty, macros crazy deficit, but like when
you're more or less back to a healthy Baseline, that's kind of
like the sweet spot as far as the macros go.
Yeah, and you can lose and you can lose and manage without
killing yourself. That's, that's the part.
I like about it. Like I'm, you know, I'm looking
now at over the next four weeks because I found my threshold, I
found what that number is, so if I go a little bit under that
number, then I should start seeing a trend over the next few
weeks of body fat. Decreasing, and that's, that's
what I'm checking that now. That's where I'm checking now.
So, that's the trend I'm looking for over the next month and a
half or so, what is your take on calories?
Now, I feel like it has that changed our has your stance on
The reason many putting caloric intake in the context of binary
composition change, I think I saw somebody message on your
Facebook groups. They were just asking if your
perception of calories in calories out, Synergy balance
has changed at all since doing the cut?
No, not at all. I still think that it's very
much so their calories in calories out is a thing.
It does matter. The issue that I think is
there's a Nuance between which calories were talking about when
we talk. Talk about calories, the way
that I look at it, like I said earlier, is functional calories
versus fuel calories and little majority of what we eat, that's
protein, I don't look as few, I don't look at it as fuel.
So, when I, when I break things down and I'm managing body
composition, I manage a, my caloric intake versus my caloric
output, primarily from the fat in the cards that I eat not
including the protein. So I don't Look at total
calories, right? So if we look at what I just
talked about what I'm doing now, I'm in a total caloric deficit
right now, right? My tdee is about 3500 calories a
day. I'm eating around 1:40, 2400
calories a day. So if we look at that from a
total caloric intake, I should be losing a cracks on a weight
every week, but I'm gaining weight, I'm losing body fat.
I'm gaining muscle. I'm maintaining body fat.
I'm gaining muscle. So I you know everything that
I've seen is that caloric intake matters.
But from the fuel perspective, not from what your body needs to
maintain its metabolism and feel like you and I feel like those
TDE calculators are pretty, pretty janky as well.
Like, I never really, I never really base any of my macaroni
macronutrient manipulations. You know, on what those are
suggesting that my total daily energy expenditure.
Just because they're normally take into account hardly
anything honestly. Yeah.
So that even if we just look at,
you know, like when I get on my body composition scan or if I do
the calculators for my BMI just BMR.
My BMR is like 300 calories below.
What? I'm actually eating in a day.
So if we include my daily activity, conclude my workouts,
if we include all the stuff about the day, even if even, if
it were just even, right? Even if we only added that, 300
calorie difference. Then I'd be maintaining, but I'm
actually seeing composition change.
So that tells me there's something more going on than
total calories in total calories out.
Yeah, I definitely feel like a lot of people that are, you
know, in the calories in calories out Spectrum as the
end-all-be-all don't put hardly any emphasis on the types of
those macronutrients. Yeah, and I've always tried to
like bridge the gap because there's a lot of, you know, good
solid wisdom that comes from the calories in, calories out model,
but people are kind of, you know, cutting their nose off, to
spite their face. Face when they don't really take
into consideration, the types of those macronutrients and how the
bodies assimilating and using those.
And there's just so many there's so many more complexities to the
equation than just simply, you know, this plus this equals this
100%. So what's your, what's your
day-to-day look like now from a training standpoint?
Are you, have you changed that much?
Was that pretty much going back to hardcore CrossFit or what are
you doing there? Yeah, I'm actually changed.
I've actually changed that up, so I While we were doing the
cut, I was doing more of a bodybuilding kind of splits with
some CrossFit stuff thrown in there.
And what I decided to do now since I'm focusing specifically
on growth, I decided to start doing a competitive power
lifting program. So I'm focusing on a five, I
have a four-day split right now. That is focused specifically on
getting strong AF in squatting deadlift and benchpress.
And that's kind of where my focus is right now, so it's a
high volume. And you get based system that
frankly I just finished my first week and it kicked my butt so I
think I'm going to enjoy it a lot.
So like what's a day of training?
Look like mint regard because typically powerlifting and you
know strength training, you got much longer, rest sets, you got
a lot, you know, fewer auxiliary movements and you're mostly just
focusing on those big core lifts, which is totally night
and day difference from, you know, crocheting style workouts
especially so we did win the CrossFit very different
Bodybuilding. Yeah.
So, what does that look like now for like, deadlift day for
instance? What does that typically consist
of? Yeah.
So so, usually, there's a, it starts off.
He was usually some kind of a heavy lift.
So, conjugate method is a little bit different than, like, what
you would consider traditional powerlifting.
There's a base lift and there's variations between Max effort,
lifting Dynamic lifting, we're working for Speed, things like
that and then there's always accessory stuff.
So, you know, there's usually a main heavy lift.
That maybe, you know, 4 Dead lift, it may be, you know, do
four sets working up to the heaviest, forward heavy for,
right? You do your warm up sets, you do
some set, you can try to go as heavy as you can.
For may or may not be for a, for rep max, but it's going to be
something that's heavy for four reps.
And then, from there, you may do another variation.
So maybe you did conventional deadlift for your heavy work and
then maybe you do some rack poles for accessory with some
additional. Exercises for other posterior
chain things, maybe some back, maybe some good mornings or
Romanians, or split, and Romanians, or things like that.
So there's, there's always right now, I think on average per day
of work. There's six to seven exercises
for each of the areas that we're focusing on each day.
So, there's plenty of work, a lot of volume, it's always heavy
and the days that aren't necessarily quote-unquote heavy,
our dynamic or speed. So you haven't Better.
Wait, but because you're trying to move faster.
It feels heavy. Mmm, so good variation of all.
That is it, does it feel a lot different than kind of racing
against the clock? Like, why the CrossFit style
movements are? Yeah, oh yeah.
I mean absolutely it's a completely different thing,
right? The volume, the volume is
different with with Crossfit. There's a much broader selection
of the modalities and the metabolic pathways your
training, so your training across power.
Lifting Olympic lifting Plyometrics, kettlebell work,
and gymnastics, and all these different things.
As well as trying to hit three metabolic pathways and use all
seven movements, seven, essential movement.
So the variety that you're dealing with is far greater and
you don't ever really get to focus on any one thing.
When you pair that down to I'm specifically working on strength
and you basically take out two of the metabolic pathways,
right? I'm not Worried about glycolytic
training. I'm not worried about oxidated
training. I'm training.
My phosphagen system to move as much weight as possible when you
take out four of the seven essential movements.
I'm not worried about anything right now other than squat
pushing and hinging. That's all I'm worried about.
So I got seven movements, I'm not were four movements.
I'm not worried about, you know, when we take all, this seems way
when you take out six or seven of the ten components of
fitness, right? I'm only worried about strength
and stamina and our right now and speed.
So four out of six of the ten components of fitness.
So isolating the components of what we would call General
physical preparedness in to a specific area.
That's designed to get me stronger and have them.
We Mass, it's going to be a completely different experience.
What was the motivation for Switching gears?
So dress, could you just like get really lean and then feel
like you needed to have more muscle tissue overall.
What was the what was the motivation was?
That wasn't part of it. Yes.
I've always had the goal of my back of my head, right?
So I'm 50 years old, I weigh right now, I'm at 185 and I've
always had this kind of underground.
Thing of I want to have at minimum.
I want to have 100 pounds of skeletal muscle mass, right?
So when we started our but I was at 91 pounds of skeletal muscle
mass. When we finish the cut I was at
91 pounds of skeletal muscle mass.
So that's something I wanted to make sure people understand is
working with your protocol. Your methodology?
I didn't lose any muscle. Yeah, that's huge.
I lost 20 pounds. I lost 20 pounds of fat,
essentially, right? So I my skeletal muscle mass
stayed the same throughout the seven months.
Yeah, that's awesome. Right?
So I'm coming out of that now, at 91 pounds of skeletal muscle
mass. I'm like, I want to put on nine
pounds of muscle. How long is it gonna take me to
do that? And can I do it the way that I
did it, the way that I've used my methodology before, learning
what I learned from working with Rob, do it so that I I can keep
my body fat this where it is and I can have energy, which I
didn't have when I've done this in the past.
So I mean, I'm lean bolt before. That's not that part of.
It is easy to me. But doing it where I had energy
doing it, where I don't feel lethargic doing it, where I
don't feel hungry, that's, that's something that is what
I'm kind of playing with now. So, you know, yeah, it's a it's
crazy how like it's humbling how small you feel when your that
lean? Like every time I do a cut for
Titian and I get down to that crazy low body fat.
Like it's like, it's like if you get close on you don't even look
like a body. They look like emaciate, you
know, blend when you take a close, all right.
Look Jack. But like in normal day-to-day
walking around life. You feel like you're just a
pipsqueak? Yeah, I absolutely hated it, you
know, and it's funny because I look at myself and, you know,
the body dysmorphia is a is a thing.
Everyone has has something that they don't like and for me I
mean it's one of the reasons I Carnivores, begin with.
I got tired of getting smaller every time I got lean and I
really wanted to find a way to be able to cut and not feel like
I lost everything, you know. So I look at myself now and I
look at myself in the mirror and I'm like, God I've got so I've
got so much work to do but then I see myself in a picture, or a
video or something else. And I'm like, that looks totally
different than what I see in the mirror.
Yeah, 100% is crazy. And it felt like a A lot of
people, they, they kind of always half-assed the phase,
they're in so to speak. So, kind of what we're talking
about earlier about, you know, being in a building phase being
a cutting phase. When people are getting into the
cutting face, like before they get crazy lean, they start to
just second-guess their intentions and desires for being
that lie in the first place because they don't really ever
get to that crazy, you know, vascularity point.
They just start to feel really really flat and lose their
fullness. So they wind up, never really,
you know, sinking their teeth fully into the cutting phase.
Then when they're in the building phase they just start
to feel a little bit fluffy and they don't really sink their
teeth fully into the building phase or kind of always in this
Purgatory. Limbo never really maximizing
their muscle building potential or their fat loss potential.
Yeah. And that's what I love about.
You know the understanding of body composition being not total
calorie is there is absolutely no reason why you have to put on
a crap ton of fat to build muscle.
It's something again that I, you know, I've done before.
Or I like documenting what I'm doing now.
I actually started a Blog, that's documented whole process.
And it's something that I've worked with clients in the past.
Like, the idea of getting the, I hate the Jesse the T-shirt all
the time. That drives me crazy, kind of
strong, kind of fat. Yeah.
You know what I mean? And I see it with powerlifters,
mostly, and it's like, guys, you know, the reason you're fat is
because you're eating half a bag of Skittles between every set.
Mmm, right? There's no need for that.
You don't need to do that. And the All debate on.
You need carbs to build muscle at.
I hate to even call it a debate because it's complete fallacy
that you know, it's just there's such a misconception about what
it means to build most of them, what you really need and fat
does not have fat, does not have to come with muscle.
They don't have to happen together.
Yeah, I feel like, I mean, you get a to maximize muscle
building potential, you're gonna have to be in somewhat of a
surplus overall, as you're not going to really maximize for
that, but what people fail to realize Eli's is that Surplus
doesn't have to equate to, you know, 50 pounds of extra walking
around way like I used to that as well.
Like I'm booked up to 20 or 30 pounds in a prior off season,
and it's just so incredibly, unnecessary, your health
declines, your Hormone Health declines, your confidence
declines like, everything kind of goes on the Wayside.
Now I'm steadily within, you know, 15, 20 pounds tops of my
competition weight. And I feel like that's all that
anybody would ever need to go. As far as you know, an offseason
healthy offseason weight, I feel like there's anything beyond
that. It's just going to make the
dieting phase that much more burdensome because you have to
diet more aggressively, if you have unnecessary body fat to
lose. Yeah.
And I try and I would, I would,
I would say it it may or may not even need to be that.
And that's kind of what I'm looking at over the next few
months to kind of demonstrate is that the body fat Mass doesn't
necessarily and my My theory. And what I want to prove is that
the body fat mass does not have to go up, is that it's possible
to be in a fuel calorie deficit. But a functional calorie
Surplus, and there's a difference and that's kind of
where the separation is that. I'm trying to work through right
now, you know, it makes sense, man.
I've got this one climbs Marjorie, she's been working for
years and she did something crazy interesting after her last
competition, we just reverse that her like incredibly slowly
like slower than Every reverse that anybody and she continued
to lose weight as the calories continue to increase.
Now, she started to tip the scales in the actually gaining
weight now but she's still hardly any over her, her
competition weight, but her calories are significantly
higher than they were at her leanest.
She continues to get stronger with every week that passes, you
know, she just, she just was, really, really strict with the
whole reverse. I didn't face and I feel like
that type of psychological response to it is where a lot of
people kind of fall. Off the wagon, and they realize
that the show is over, that the cutting phase is over the photo
shoots with his over, whatever is that they're cutting for and
then they just start to get sloppy with it.
Whereas I think if you're able to keep things pretty, you know,
honed in dialed in, you're going to certainly minimize any
unnecessary body fat gain, you can stay looking marvelous.
Yeah, yeah and that's why I like looking at body, composition to
break things down and understand what's actually happening a lot
more than just looking at weight.
Because, like I said, I've gained 10 pounds, but I haven't,
Gained 10 pounds of fat. Yeah, right.
I'm being a little guy, having a little bit of fact, it added,
but my body fat percentage is still in that 10% range, which
is where I want it to be. But I've gained almost four
pounds of skeletal muscle. So I know that, you know, lean
mass is increased obviously water.
There's a lot of stuff that goes into lean body mass but my lean
body mass has gone up since our cut, but my body fat percentage.
Has it? Yeah, that's good stuff, man.
It's good stuff. I got one more soup.
Important question for you brother.
Yeah. Was it like being a published
author? It's a, it's kind of weird.
Like, I don't know what I expected, right.
You know. And you can, you can you have
you being a published author as well?
Which I want to thank you. By the way, I stole a lot of the
promotional ideas from which you did so having you kind of paved
the way for me. I appreciate that.
Yeah, for sure it was helpful to have some kind of cuz you know I
no idea what I'm doing when it comes to this stuff.
So going through the process, trying to figure out, okay, how
do I get people to even know that I'm writing a book, it was
very it was very cool and your book, dude.
So much information like I don't know how long it took you to
write that but there's so much stuff in there that you know is
just a is applicable and I think the information that that people
need to have to understand, you know, one of the most effective
tools that are out there. I think the way that you do
things is super super cool. You'll appreciate that man.
When did you write like, when did your writing process kind of
start and stop? Like when was that really the
main focus? So it's actually because the
book literally is just a compilation of the last 10 years
of my coaching. I, you know, having owned a gym,
having been a coach for a while. I started writing blogs way back
in the day and I basically just kind of sat back one day and
looked at everything that I'd written and realized I think I
found it. Rectory somewhere in the bunch
of old stuff that I'd written, it was like, man, I've got all
this stuff and I had a mentor several years ago, when I own my
gym say that the best way to write a book is to just take all
the collections of things you've already written and put them
together. So that's kind of what I did.
I basically just took the ten years plus of stuff.
I've already written updated, some of it reworded.
Some of it kind of made things, more applicable based on new
information that I've learned wrote.
A there are three or four chapters in there that are or
new Intent that I had not written stuff before, but I felt
needed to be said and just kind of put it all together.
So it took me it's I don't know it because a lot of it was
written already, it wasn't like a labor of, you know, multiple
years. It was probably about six to
eight months of work. So kind of bring everything
together and make it look and and flow.
So it kind of made sense and something I think a lot of
people can benefit from no man I think it's awesome.
I feel like writing a book is no trivial Endeavor and I feel like
having the skill It in the ability to take thoughts in your
mind and put them into a format that is easy to flow and
comprehend, and be a resource to people as a very, very valuable
skill set. So, I feel like, you know, like
you said, you've been writing, articles, and blog posts for
years, man. I feel like you've got a lot of
great information out there that's positively impact.
A lot of people's Health Journey, so I think it's awesome
that you haven't booked. Appreciate it.
Appreciate, yeah, it's fun. It's called being able to say,
hey, there's something that's able to be that can reach people
outside. I'd of like you don't have to
follow me on my YouTube. You don't have to follow me in
Instagram. Like people have never heard of
heard of me before, can just do a search for something on
Amazon. And then boom, there's something
some way that I can impact our life.
So it's kind of cool 100% man, and you're going to be speaking
at kyoko's. Well, right?
Yeah, absolutely. What will be there with you?
Yeah. Well we'll be on the fitness
panel. Are you speaking?
What does your topic on? I'm talking about how to avoid
stall avoid plateaus and never stall again.
Nice. Nice.
This will be the first conference involvement in a
while, man. Yeah, so I was on the crew.
Did the low-carb crews. In May we're doing this and then
there's a couple other things that are happening throughout
the year that we're going to. I won't be speaking at but will
be attending. Are you going to the summit
Omaha? Omaha, may not happen, but we're
doing PhD and in Memphis with dr.
Barry and we're probably going to do Vegas as well in October,
I think. Nice nice.
Yeah, it's it's good to see the conference is back in action,
man. Like I was missing him for so
long, it's Gotta Have. You gotta have that
face-to-face, camaraderie you don't really get that through
Zoom call. 100%. Yeah, and there's just so many
of them now. It's like I can't go to all of
them. I want to go to all of them but
I mean there's Orlando, there's San Diego, there's Boca there's
you know Omaha there's just so much going on.
Yeah, it's awesome. That's good though.
It's better to have options and not having options.
Absolutely. I'm yeah, definitely want to be
able to having things to choose from is better than everything
being shut down. And you gotta text people to get
unique Community, kind of percent, man.
Well sure. Brother where people go to find
out more about you and get the book man.
Yeah, so you can follow me on YouTube you to all of the stuff
basically. If you go anywhere on the
internet and search up ultimate ketogenic Fitness, you're going
to find my YouTube channel, my Facebook group, the book, some
form of something that I have out there because that's kind of
the brand that have fallen under.
So, ultimate ketogenic Fitness on YouTube.
The book is called the ultimate ketogenic Fitness book.
It's on Amazon, and I have a Facebook group called Ultimate
key, A genetic fitness, so those are probably the best three ways
to get a hold of me. Awesome in.
Well, I will certainly linked out.
Make it easy for people to find you and keep in touch, man.
Always excited to see what you got cooking up, excited to see
the conference here in just a few more days.
Yeah, we'll have to meet up for some some barbecue, some good
old Texas barbecue, you Batman, take a Bronson, take it easy.