1 00:00:00,000 --> 00:00:02,500 Hello, ladies and gents Robert Sykes keto Savage.com. 2 00:00:02,500 --> 00:00:04,000 And today I've got special guest Bronson. 3 00:00:04,000 --> 00:00:07,700 Damn, back on the podcast. If you can recall, the last time 4 00:00:07,700 --> 00:00:10,900 he was on the show, we talked about his intentions and desires 5 00:00:10,900 --> 00:00:13,300 to do a cut with me. We have since done that cut, it 6 00:00:13,308 --> 00:00:16,100 was like a seven-month cut and it's been about two months now 7 00:00:16,100 --> 00:00:19,300 since that cut has concluded. So I wanted to just bring them 8 00:00:19,300 --> 00:00:21,600 on the podcast before too much time had elapsed kind of go over 9 00:00:21,600 --> 00:00:23,400 some of the findings of that cut. 10 00:00:23,500 --> 00:00:26,500 He got freakin shredded kind of just want to pick his brain and 11 00:00:26,500 --> 00:00:28,400 see what he liked about it when he didn't like about it. 12 00:00:28,400 --> 00:00:29,800 What his plans are going forward. 13 00:00:30,000 --> 00:00:32,700 Third with his reverse side and just kind of see how he's doing 14 00:00:32,700 --> 00:00:34,900 and catch up. So without further Ado, sit 15 00:00:34,900 --> 00:00:38,600 back, relax and do the podcast from a good friend, Bronson dant 16 00:00:48,700 --> 00:00:50,400 and we are live. Bronson, how are you brother 17 00:00:50,900 --> 00:00:51,400 doing? Great man. 18 00:00:51,400 --> 00:00:52,700 How are you doing? I'm good. 19 00:00:52,700 --> 00:00:55,400 I'm good. So last time we had a podcast 20 00:00:55,700 --> 00:00:58,300 you were in town, right? Like that's will last time I 21 00:00:58,308 --> 00:00:59,300 recorded. I think when you're at the 22 00:00:59,300 --> 00:01:01,200 compound here. Yeah, it's been a while. 23 00:01:01,300 --> 00:01:03,700 It has been well actually just got done going through all my 24 00:01:03,700 --> 00:01:06,800 podcast and there's a bunch of them that I've done over the 25 00:01:06,800 --> 00:01:08,700 years with you, man. So you are one of the more 26 00:01:08,700 --> 00:01:10,000 frequent guests. I guess. 27 00:01:10,500 --> 00:01:12,900 I'll take that. And be honored to be able to say 28 00:01:12,900 --> 00:01:13,500 that. That's awesome. 29 00:01:14,500 --> 00:01:17,600 So when you were here, we got into a little discussion about 30 00:01:17,600 --> 00:01:21,300 getting you shredded getting you leaned out, you agreed to jump 31 00:01:21,300 --> 00:01:23,900 on a competition prep with me basically. 32 00:01:24,000 --> 00:01:27,100 And I think that was pretty much the premise of the last podcast. 33 00:01:27,100 --> 00:01:28,800 Basically, just saying, what the intention was. 34 00:01:28,800 --> 00:01:31,400 Can you kind of give me a Sure. That listeners are refreshing as 35 00:01:31,400 --> 00:01:33,600 to what the motivation behind. That wasn't the first place. 36 00:01:34,200 --> 00:01:36,600 Yeah, I think it was just to try something different. 37 00:01:36,600 --> 00:01:39,300 I'm a, I mean, obviously, we know that I'm carnivore, right? 38 00:01:39,300 --> 00:01:43,200 I'm totally down with the with the ketogenic low carb, no carb 39 00:01:43,200 --> 00:01:48,100 lifestyle, for all the benefits that it has, but understanding 40 00:01:48,100 --> 00:01:50,600 how your process is, right? Because your process is 41 00:01:50,600 --> 00:01:52,600 different than what I've done traditionally, I'm more of a 42 00:01:52,600 --> 00:01:57,300 high protein, lower fat, methodology for body 43 00:01:57,300 --> 00:01:59,900 composition, so I wanted to see what it was. 44 00:02:00,000 --> 00:02:03,300 Is like going lower protein, higher fat and what that process 45 00:02:03,300 --> 00:02:06,000 was like. So it was really just an 46 00:02:06,000 --> 00:02:09,500 experiment to expose me to a different way of doing things 47 00:02:09,699 --> 00:02:12,400 nice and I appreciate you being open and willing to do that man. 48 00:02:12,400 --> 00:02:15,600 Affect so many people get stuck in their ways and they just 49 00:02:15,600 --> 00:02:17,500 become dogmatic in their approach to the point where 50 00:02:17,500 --> 00:02:19,900 they're not willing to learn that willing to try something 51 00:02:19,900 --> 00:02:20,900 new. So I thought was pretty 52 00:02:21,200 --> 00:02:24,100 admirable that you were willing to just do something that is 53 00:02:24,100 --> 00:02:27,000 outside you Norm. Yeah, I think a lot more people 54 00:02:27,000 --> 00:02:28,200 need to be willing to try things. 55 00:02:28,200 --> 00:02:32,000 Everyone wants that that perfect combination of things and 56 00:02:32,800 --> 00:02:35,900 paralysis by analysis. I think it's a lot of people to 57 00:02:35,900 --> 00:02:37,300 do it. You know, there's so much 58 00:02:37,300 --> 00:02:39,800 information out there. Everybody's trying to find the 59 00:02:39,800 --> 00:02:43,200 perfect way to do it before they even try, and you're never going 60 00:02:43,200 --> 00:02:45,100 to know what's going to work best for you, if you're not 61 00:02:45,100 --> 00:02:48,800 trying things along the way. So from the aspect of, how does 62 00:02:48,800 --> 00:02:50,300 this work, how does this affect me? 63 00:02:50,300 --> 00:02:53,800 I think it's good to experiment but then also being a coach and 64 00:02:53,800 --> 00:02:55,400 being someone who's out there, trying to help people. 65 00:02:56,000 --> 00:02:59,100 Yeah, it just beneficial to me to have an experience of a 66 00:02:59,100 --> 00:03:02,600 different way to do things because not one thing is best 67 00:03:02,600 --> 00:03:04,500 for everyone. So me being able to go through 68 00:03:04,500 --> 00:03:07,600 the process myself and know what it, what it's about. 69 00:03:07,700 --> 00:03:10,400 Helps me potentially have another tool in my toolbox to 70 00:03:10,400 --> 00:03:12,500 help someone down the road. Yeah, 100% agree. 71 00:03:12,500 --> 00:03:13,900 Man. Over the takeaways. 72 00:03:13,900 --> 00:03:15,300 What were things that you liked about? 73 00:03:15,300 --> 00:03:17,200 It didn't like about it. What were some surprising 74 00:03:17,200 --> 00:03:18,200 factors? What worked? 75 00:03:18,200 --> 00:03:19,400 What didn't work? Just kind of give you some 76 00:03:19,400 --> 00:03:22,400 feedback. Yeah, I mean overall, it wasn't 77 00:03:22,400 --> 00:03:26,900 that different the the The difference, I think, between 78 00:03:26,900 --> 00:03:30,600 What I've Done traditionally and what we did, what we did 79 00:03:30,600 --> 00:03:31,800 through, the seven months, right? 80 00:03:31,800 --> 00:03:33,300 Because it was a seven-month process. 81 00:03:34,400 --> 00:03:37,100 We started in October and finished in May. 82 00:03:37,100 --> 00:03:41,800 So, I think the biggest difference was mirrored in the 83 00:03:41,800 --> 00:03:44,700 way I look at it, is it mirrored traditional bodybuilding, 84 00:03:44,700 --> 00:03:51,000 protocols, it just was focused on fat versus focused on carbs, 85 00:03:51,300 --> 00:03:53,100 right? So there was still a general 86 00:03:53,100 --> 00:03:57,100 reduction in overall calories, We're still a general feeling 87 00:03:57,100 --> 00:03:59,300 towards the end, which is different. 88 00:03:59,300 --> 00:04:04,800 So with my protocol, the issues that I had, as I got leaner, had 89 00:04:04,800 --> 00:04:08,600 to do with energy, had to do with feeling lethargic 90 00:04:08,600 --> 00:04:13,800 throughout the day more than anything else, the issues that I 91 00:04:13,800 --> 00:04:17,700 dealt with doing, what we did. Together was more about being 92 00:04:17,700 --> 00:04:22,100 hungry and having a fight, the urge to eat the energy was 93 00:04:22,100 --> 00:04:23,200 great. So that was different, right? 94 00:04:23,200 --> 00:04:26,400 I had way more energy. I never felt like, I He's tired, 95 00:04:26,400 --> 00:04:27,900 but I did feel like I was hungry. 96 00:04:28,100 --> 00:04:29,900 Yeah, which is different than the way I normally do it. 97 00:04:29,900 --> 00:04:32,800 So there were both things that had that I had to deal with 98 00:04:32,800 --> 00:04:36,300 mentally, one was energy on one end. 99 00:04:36,300 --> 00:04:39,300 The other one was, was, was getting, you know, hungry and 100 00:04:39,300 --> 00:04:44,600 fighting that will power issue. So they both kind of ended up 101 00:04:44,600 --> 00:04:47,500 the same way, which is kind of cool, right? 102 00:04:47,500 --> 00:04:52,600 I've got to sub 10 percent body fat and it was a just a 103 00:04:52,608 --> 00:04:54,700 different process of doing it right different way of skinning, 104 00:04:54,700 --> 00:04:56,600 the same cat. Yeah, I feel like there's I mean 105 00:04:56,600 --> 00:04:59,100 there's a lot of different ways to lean out and get get 106 00:04:59,100 --> 00:05:00,500 shredded. You see body butters in all 107 00:05:00,500 --> 00:05:03,100 kinds of different approaches. You get all different types of 108 00:05:03,200 --> 00:05:05,800 backgrounds and I feel like kind of pretty much had to figure 109 00:05:05,800 --> 00:05:09,500 out, you know, what is going to be the greater of the evil so to 110 00:05:09,500 --> 00:05:11,700 speak. Like do you want to sacrifice 111 00:05:11,700 --> 00:05:13,400 satiety? Do you want to sacrifice energy? 112 00:05:13,400 --> 00:05:16,200 Do you want to sacrifice performance during the day? 113 00:05:16,200 --> 00:05:20,200 When you're like that, lean when your sub five percent body fat 114 00:05:20,200 --> 00:05:23,900 especially and your kind of typical on those poverty macros 115 00:05:23,900 --> 00:05:26,400 so to speak. Like you're not going to be 116 00:05:26,800 --> 00:05:29,300 highlighting performance from an optimal standpoint. 117 00:05:29,300 --> 00:05:31,500 I can that's one thing that it's kind of outside your wheelhouse 118 00:05:31,500 --> 00:05:33,400 to and you were really open about that which I thought was 119 00:05:33,400 --> 00:05:35,000 pretty cool. It's like you're typically 120 00:05:35,200 --> 00:05:39,100 training for performance more so than body composition and look. 121 00:05:39,300 --> 00:05:42,000 Right. It was hard for you to be 122 00:05:42,000 --> 00:05:45,100 willing to sacrifice performance for a specific look, which I 123 00:05:45,100 --> 00:05:46,500 think was also pretty commendable. 124 00:05:46,700 --> 00:05:50,500 Yeah, I think it was what like about five and a half six months 125 00:05:50,500 --> 00:05:53,000 in like towards the last month and a half two months. 126 00:05:53,000 --> 00:05:56,800 I was like I just This isn't working for me. 127 00:05:56,800 --> 00:05:59,900 I don't want to do this anymore, like my performance. 128 00:05:59,900 --> 00:06:02,700 I feel like I'm my performance is dropping in the gym, like I 129 00:06:02,700 --> 00:06:05,800 wasn't lifting as much. I was getting, you know, just, 130 00:06:05,800 --> 00:06:08,000 my recovery was in this good. They were just things. 131 00:06:08,200 --> 00:06:11,700 And at that goes towards the protein being lower, right? 132 00:06:12,600 --> 00:06:16,000 Just in general, I felt like I was regressing progress 133 00:06:16,800 --> 00:06:20,100 performance-wise which again like you said I mean that's part 134 00:06:20,100 --> 00:06:22,400 of the give and take of what is the goal and what are you trying 135 00:06:22,400 --> 00:06:25,000 to work for? If I'm trying to get as lean as 136 00:06:25,000 --> 00:06:30,500 possible And get as ripped as possible and we're doing it via 137 00:06:30,500 --> 00:06:33,800 a severe caloric deficit. I like how you said poverty 138 00:06:33,800 --> 00:06:36,700 levels. Yeah, you know that's 139 00:06:36,700 --> 00:06:40,300 essentially what it is. Then those the are going to be 140 00:06:40,300 --> 00:06:43,300 sacrifices that have to be made. Yeah totally and I feel like, 141 00:06:43,600 --> 00:06:45,600 you know, I wouldn't necessarily want it to be any other way 142 00:06:45,600 --> 00:06:48,200 because like that place you have to go to mentally, to get to 143 00:06:48,200 --> 00:06:51,400 that degree of conditioning, just requires you to do things 144 00:06:51,400 --> 00:06:53,600 that are outside of, you know, the norm. 145 00:06:53,600 --> 00:06:56,400 Like it's not normal to be that. I have to kind of go to a place 146 00:06:56,400 --> 00:06:59,100 that is not normal to get there, right? 147 00:06:59,200 --> 00:07:02,100 But I feel like there's so many different ways to go about it. 148 00:07:02,100 --> 00:07:04,700 I feel like in doing it have done in the past you know, 149 00:07:04,700 --> 00:07:07,800 falling more traditional approach in which you know carbs 150 00:07:07,800 --> 00:07:12,200 are very high fat, super low like that that typically has a 151 00:07:12,207 --> 00:07:15,400 more negative effect on me and most of the competitors hormonal 152 00:07:15,400 --> 00:07:16,500 e. So I feel like anything you 153 00:07:16,500 --> 00:07:19,300 could do to kind of Safeguard your Hormone Health in the 154 00:07:19,300 --> 00:07:22,600 context of those extreme deficits is probably the most 155 00:07:22,600 --> 00:07:25,400 bang for your buck so to speak. Yeah, absolutely I think it's 156 00:07:25,900 --> 00:07:28,200 Easier protocol if someone's coming from a traditional 157 00:07:28,200 --> 00:07:31,800 bodybuilding history, right? They've done stuff the 158 00:07:31,800 --> 00:07:35,700 traditional way higher carbs and all that kind of stuff. 159 00:07:35,900 --> 00:07:39,700 Then going through the process that your methodology, your 160 00:07:39,700 --> 00:07:42,700 protocol I think is going to be a lot easier for people to make 161 00:07:42,700 --> 00:07:46,100 that transition into ketogenic bodybuilding, because the 162 00:07:46,100 --> 00:07:49,800 methodology, the concepts are the same. 163 00:07:50,200 --> 00:07:52,400 The implementation is a little bit different, right? 164 00:07:52,400 --> 00:07:55,300 So your they're doing the same stuff they've always done. 165 00:07:55,500 --> 00:07:57,500 Are just replacing fat with carved essentially. 166 00:07:57,600 --> 00:08:01,600 So how the process works to them and what the mental game is of 167 00:08:01,700 --> 00:08:04,100 trying to, you know, getting to that caloric deficit, getting to 168 00:08:04,100 --> 00:08:07,200 that poverty level, cutting back controlling protein. 169 00:08:07,200 --> 00:08:09,700 Like all of those things are basically the same, they're just 170 00:08:09,700 --> 00:08:12,900 swapping out fabric carbs. So I think if you're in 171 00:08:12,900 --> 00:08:15,500 bodybuilding and you're trying to go through that process and 172 00:08:15,500 --> 00:08:17,900 you want to maintain Hormone Health, you want to have a 173 00:08:17,900 --> 00:08:21,400 better rebound after the after you're done cutting after your 174 00:08:21,400 --> 00:08:24,200 competition and your refeeds and all that other kind of stuff, I 175 00:08:24,207 --> 00:08:28,000 think it puts people Bull in a much better metabolic position 176 00:08:28,300 --> 00:08:31,600 post. Post the the cut post the 177 00:08:31,600 --> 00:08:34,100 competition. Then doing anything with carbs. 178 00:08:34,100 --> 00:08:34,900 Good? Yeah. 179 00:08:34,900 --> 00:08:37,600 Totally gay men. I feel like the recourse to 180 00:08:37,600 --> 00:08:40,400 putting on a bunch of unwanted body fat afterwards as minimize 181 00:08:40,400 --> 00:08:42,500 as well. I mean your your how many months 182 00:08:42,500 --> 00:08:47,700 now post cut. So we ended the beginning of 183 00:08:47,700 --> 00:08:50,300 July so it's about two months. Yeah and I mean you haven't 184 00:08:50,300 --> 00:08:52,400 ballooned up like the Goodyear blimp or anything, you're still 185 00:08:52,400 --> 00:08:56,400 looking pretty know you know I'm I've gone up so I'm actually so 186 00:08:56,400 --> 00:08:57,600 this is the cool thing about it, right? 187 00:08:57,600 --> 00:08:59,100 So we talked about experimentation and playing 188 00:08:59,100 --> 00:09:01,900 around with things. I'm taking what I learned from 189 00:09:01,900 --> 00:09:05,400 working with you and modifying my own methodologies and 190 00:09:05,400 --> 00:09:08,700 protocols, right? And now I'm experimenting with a 191 00:09:08,708 --> 00:09:11,500 modification which is kind of a hybrid of what you do and what I 192 00:09:11,500 --> 00:09:16,200 used to do. So I'm going through a Walking / 193 00:09:16,200 --> 00:09:19,600 lean bulky I guess you call it a lean bulk experiment to see if I 194 00:09:19,600 --> 00:09:23,900 can increase my lean mass and maintain my body fat where it 195 00:09:23,900 --> 00:09:27,100 was after the cut nice. So what's that looking like from 196 00:09:27,100 --> 00:09:29,200 you for you like technically speaking what are some? 197 00:09:29,200 --> 00:09:30,800 Some macros you're tweaking and whatnot. 198 00:09:31,200 --> 00:09:35,300 Yeah so basically so when we finished we had me at I'm going 199 00:09:35,300 --> 00:09:41,600 to pull up my sheets here. We had me at 135 grams of 200 00:09:41,600 --> 00:09:46,600 protein Right. I think 135 grams of protein and 201 00:09:46,600 --> 00:09:50,500 110 grams of fat. So basically what I'm so that's 202 00:09:50,900 --> 00:09:53,500 I liked. I still I'm going back to my 121 203 00:09:53,500 --> 00:09:55,800 so I matched my protein with my lean mass. 204 00:09:55,800 --> 00:09:59,400 Smiley mass is about 165. So that's my target for protein 205 00:09:59,400 --> 00:10:05,700 right now is 165 and I've adopted this idea of basically 206 00:10:05,700 --> 00:10:08,500 what I'm calling metabolic energy threshold, or sorry, 207 00:10:08,500 --> 00:10:11,800 maximum energy threshold. So you have in your book, you 208 00:10:11,800 --> 00:10:13,700 talk about the protein threshold, right? 209 00:10:13,700 --> 00:10:16,700 So I think there's very, there's something similar, which I 210 00:10:16,700 --> 00:10:19,000 haven't heard people. Talk about a lot, which is the 211 00:10:19,000 --> 00:10:21,700 maximum energy threshold, how much energy can you actually 212 00:10:21,700 --> 00:10:24,100 take in before your body stops using it? 213 00:10:24,100 --> 00:10:28,600 And that's what I've spent the last kind of eight weeks looking 214 00:10:28,600 --> 00:10:31,400 for. So I started out, we ended my 215 00:10:31,400 --> 00:10:36,000 cut at 110 grams of fat. I bump that up to, I started it 216 00:10:36,000 --> 00:10:42,100 at 125 and work myself back up to about 180 grams of body of 217 00:10:42,100 --> 00:10:46,200 fat per day in. G, before I started looking at 218 00:10:46,200 --> 00:10:48,800 my body composition, and say, okay, I'm starting to gain fat 219 00:10:48,800 --> 00:10:53,500 again and around 180. So, I look at that and saying, 220 00:10:53,500 --> 00:10:58,600 okay 180 175 to 180 grams of fat per day is, where is the most 221 00:10:58,600 --> 00:11:00,900 fuel I can have before my body starts storing. 222 00:11:02,200 --> 00:11:05,200 What L didn't catch after go ahead now. 223 00:11:05,200 --> 00:11:07,900 Okay. So so and I'm using, I'm using 224 00:11:07,900 --> 00:11:09,300 my in body body composition scan. 225 00:11:09,300 --> 00:11:12,300 So I have a scanner scanner at home that I looked at get on it 226 00:11:12,300 --> 00:11:14,600 once a week and I just track the trends of what my body 227 00:11:14,600 --> 00:11:18,400 composition is doing nice. Yeah I think think looking at it 228 00:11:18,500 --> 00:11:21,000 through the lens of an energy threshold is super important 229 00:11:21,000 --> 00:11:23,100 man. Like people at talk about this a 230 00:11:23,100 --> 00:11:25,300 lot in the context of you know, being in a caloric Surplus being 231 00:11:25,300 --> 00:11:27,300 in a caloric deficit. I feel like people need to kind 232 00:11:27,300 --> 00:11:29,700 of figure out where that is for them as opposed to just in, 233 00:11:29,700 --> 00:11:33,700 definitely staying in one or the And the more clarity you have as 234 00:11:33,700 --> 00:11:35,800 to where that threshold lines for you, the more you can kind 235 00:11:35,800 --> 00:11:38,700 of tweak and adjust things and actually get things honed in and 236 00:11:38,700 --> 00:11:41,100 approve your goals. Because I feel like a lot of 237 00:11:41,100 --> 00:11:46,200 people never really push that threshold to, because that 238 00:11:46,200 --> 00:11:48,800 threshold is pretty adaptable. I mean, if your, if your 239 00:11:48,800 --> 00:11:51,800 trainings in t increased, your threshold is going to be higher. 240 00:11:51,800 --> 00:11:54,900 If you're, you know, if you built more lean muscle, tissue 241 00:11:54,900 --> 00:11:57,400 that thresholds going to be hard, lots of variables at play 242 00:11:57,400 --> 00:12:00,600 here, but I feel like a lot of people especially ones that are 243 00:12:00,600 --> 00:12:03,000 constantly. I'm seeking a leaner composition 244 00:12:03,000 --> 00:12:07,500 aren't honestly, never really tap into that threshold and put 245 00:12:07,500 --> 00:12:11,500 themselves in a surplus and honestly, never really take 246 00:12:11,500 --> 00:12:13,200 advantage of all the benefits that come from being in a 247 00:12:13,208 --> 00:12:14,600 surplus. Yeah. 248 00:12:14,600 --> 00:12:18,000 And and the idea and so I like to split things up between 249 00:12:18,000 --> 00:12:20,300 functional calories and fuel calories. 250 00:12:20,600 --> 00:12:23,900 So I look at keeping protein as a base and then modifying the 251 00:12:23,900 --> 00:12:27,300 fuel, the difference, being the way I used to do it is I would 252 00:12:27,300 --> 00:12:30,300 automatically jump to the lowest amount of fuel intake as I 253 00:12:30,308 --> 00:12:31,400 could. Yeah, right. 254 00:12:31,600 --> 00:12:33,500 I would jump to. Okay I'm going, I'm in a cut 255 00:12:33,500 --> 00:12:35,800 now. So I'm gonna go. 256 00:12:35,800 --> 00:12:39,800 Go to 70 grams of fat a day and working with you. 257 00:12:39,800 --> 00:12:43,200 I realize I can lose body fat at 120. 258 00:12:43,200 --> 00:12:45,800 I can lose body fat at 150. Mmm-hmm. 259 00:12:46,100 --> 00:12:48,600 Oh, why? If I'm losing at 150? 260 00:12:48,600 --> 00:12:52,000 Why do I need to kill myself and go to 70 automatically? 261 00:12:52,300 --> 00:12:54,200 Yeah, Bingo. And especially like if you're 262 00:12:54,200 --> 00:12:59,200 driving all of your energy from dietary fat anyways and stored 263 00:12:59,200 --> 00:13:01,400 body fat. And if you start to taper that, 264 00:13:01,500 --> 00:13:04,200 Too aggressively in your energy starts tanking your ability to 265 00:13:04,200 --> 00:13:07,200 perform in the gym and honestly maintain your lean mass in the 266 00:13:07,200 --> 00:13:08,600 context. Of those little calories are 267 00:13:08,600 --> 00:13:10,300 going to be significantly injured as well. 268 00:13:10,800 --> 00:13:12,700 Absolutely. So now what I've noticed over 269 00:13:12,700 --> 00:13:15,100 the past two months that I've been playing around with this is 270 00:13:16,200 --> 00:13:19,400 again I'm at. So I just I just I think I just 271 00:13:19,400 --> 00:13:22,900 found like I said 175 to 180 grams of fat per day is kind of 272 00:13:22,908 --> 00:13:26,800 where my energy threshold is. So I'm looking at shooting for 273 00:13:26,800 --> 00:13:32,900 160. 165 is my daily goal minute my daily Maximum for back for 274 00:13:32,900 --> 00:13:36,300 fat. So staying around there keeping 275 00:13:36,300 --> 00:13:40,800 my protein around 165 or higher. I think I average about 185 190 276 00:13:40,800 --> 00:13:44,000 per day. I have maintained my body fat 277 00:13:44,000 --> 00:13:45,400 percentage over the past two months. 278 00:13:45,500 --> 00:13:49,800 I've actually gained almost four pounds of muscle and I haven't 279 00:13:49,800 --> 00:13:54,700 lost any performance in the gym, so whatever, whatever. 280 00:13:54,900 --> 00:13:57,200 The deficit I was in before where I was noticing, 281 00:13:57,200 --> 00:13:59,900 performance decreases during the cut. 282 00:13:59,900 --> 00:14:03,200 I've been able to recover from Um and now I'm at a point where 283 00:14:03,200 --> 00:14:06,600 I'm actually maintaining Lee maintaining body fat percentage 284 00:14:06,700 --> 00:14:09,900 and gaining the mass of the same time and I feel fantastic. 285 00:14:09,900 --> 00:14:12,800 I don't have any energy issues. I'm working great in the gym, 286 00:14:12,800 --> 00:14:15,400 Everything feels great and you said you're about one to one as 287 00:14:15,400 --> 00:14:17,300 far as grams of protein and grams of fat. 288 00:14:18,300 --> 00:14:20,900 Yeah. Yeah, my goals are basically 165 289 00:14:20,900 --> 00:14:23,500 165. My protein is usually higher 290 00:14:23,500 --> 00:14:26,400 because I always try to just get more protein when I can. 291 00:14:26,700 --> 00:14:28,300 Yeah. Feel like pretty close to that 292 00:14:28,300 --> 00:14:29,900 one-to-one. Give or take a little bit. 293 00:14:29,900 --> 00:14:33,600 Is is more or less this It's pot from, for most people to perform 294 00:14:33,600 --> 00:14:36,500 at a pretty good level in the context of a healthy intake. 295 00:14:36,500 --> 00:14:39,700 Not so much poverty, macros crazy deficit, but like when 296 00:14:39,700 --> 00:14:42,700 you're more or less back to a healthy Baseline, that's kind of 297 00:14:42,700 --> 00:14:44,400 like the sweet spot as far as the macros go. 298 00:14:46,200 --> 00:14:49,000 Yeah, and you can lose and you can lose and manage without 299 00:14:49,000 --> 00:14:50,500 killing yourself. That's, that's the part. 300 00:14:50,500 --> 00:14:51,800 I like about it. Like I'm, you know, I'm looking 301 00:14:51,800 --> 00:14:54,800 now at over the next four weeks because I found my threshold, I 302 00:14:54,800 --> 00:14:57,800 found what that number is, so if I go a little bit under that 303 00:14:57,800 --> 00:15:00,900 number, then I should start seeing a trend over the next few 304 00:15:00,900 --> 00:15:05,800 weeks of body fat. Decreasing, and that's, that's 305 00:15:05,800 --> 00:15:07,600 what I'm checking that now. That's where I'm checking now. 306 00:15:07,600 --> 00:15:09,600 So, that's the trend I'm looking for over the next month and a 307 00:15:09,608 --> 00:15:12,500 half or so, what is your take on calories? 308 00:15:12,500 --> 00:15:15,800 Now, I feel like it has that changed our has your stance on 309 00:15:16,100 --> 00:15:20,200 The reason many putting caloric intake in the context of binary 310 00:15:20,200 --> 00:15:22,600 composition change, I think I saw somebody message on your 311 00:15:22,600 --> 00:15:24,600 Facebook groups. They were just asking if your 312 00:15:24,800 --> 00:15:28,200 perception of calories in calories out, Synergy balance 313 00:15:28,200 --> 00:15:30,000 has changed at all since doing the cut? 314 00:15:30,500 --> 00:15:33,400 No, not at all. I still think that it's very 315 00:15:33,400 --> 00:15:38,700 much so their calories in calories out is a thing. 316 00:15:38,700 --> 00:15:41,900 It does matter. The issue that I think is 317 00:15:41,900 --> 00:15:45,200 there's a Nuance between which calories were talking about when 318 00:15:45,400 --> 00:15:48,700 we talk. Talk about calories, the way 319 00:15:48,700 --> 00:15:52,200 that I look at it, like I said earlier, is functional calories 320 00:15:52,200 --> 00:15:57,300 versus fuel calories and little majority of what we eat, that's 321 00:15:57,300 --> 00:16:01,000 protein, I don't look as few, I don't look at it as fuel. 322 00:16:01,300 --> 00:16:04,800 So, when I, when I break things down and I'm managing body 323 00:16:04,800 --> 00:16:08,600 composition, I manage a, my caloric intake versus my caloric 324 00:16:08,600 --> 00:16:13,800 output, primarily from the fat in the cards that I eat not 325 00:16:13,800 --> 00:16:16,600 including the protein. So I don't Look at total 326 00:16:16,600 --> 00:16:18,700 calories, right? So if we look at what I just 327 00:16:18,700 --> 00:16:24,000 talked about what I'm doing now, I'm in a total caloric deficit 328 00:16:24,000 --> 00:16:28,900 right now, right? My tdee is about 3500 calories a 329 00:16:28,900 --> 00:16:34,200 day. I'm eating around 1:40, 2400 330 00:16:34,200 --> 00:16:38,200 calories a day. So if we look at that from a 331 00:16:38,200 --> 00:16:41,000 total caloric intake, I should be losing a cracks on a weight 332 00:16:41,000 --> 00:16:44,900 every week, but I'm gaining weight, I'm losing body fat. 333 00:16:44,900 --> 00:16:47,200 I'm gaining muscle. I'm maintaining body fat. 334 00:16:47,200 --> 00:16:51,100 I'm gaining muscle. So I you know everything that 335 00:16:51,100 --> 00:16:54,200 I've seen is that caloric intake matters. 336 00:16:54,600 --> 00:16:58,800 But from the fuel perspective, not from what your body needs to 337 00:16:58,800 --> 00:17:02,400 maintain its metabolism and feel like you and I feel like those 338 00:17:02,600 --> 00:17:07,000 TDE calculators are pretty, pretty janky as well. 339 00:17:07,000 --> 00:17:09,599 Like, I never really, I never really base any of my macaroni 340 00:17:10,000 --> 00:17:13,800 macronutrient manipulations. You know, on what those are 341 00:17:13,800 --> 00:17:15,800 suggesting that my total daily energy expenditure. 342 00:17:16,000 --> 00:17:18,700 Just because they're normally take into account hardly 343 00:17:18,700 --> 00:17:20,800 anything honestly. Yeah. 344 00:17:21,400 --> 00:17:23,300 Yeah. So that even if we just look at, 345 00:17:23,300 --> 00:17:25,700 you know, like when I get on my body composition scan or if I do 346 00:17:25,700 --> 00:17:28,500 the calculators for my BMI just BMR. 347 00:17:28,700 --> 00:17:33,100 My BMR is like 300 calories below. 348 00:17:33,600 --> 00:17:35,600 What? I'm actually eating in a day. 349 00:17:36,000 --> 00:17:39,200 So if we include my daily activity, conclude my workouts, 350 00:17:39,200 --> 00:17:42,100 if we include all the stuff about the day, even if even, if 351 00:17:42,100 --> 00:17:46,300 it were just even, right? Even if we only added that, 300 352 00:17:46,300 --> 00:17:48,500 calorie difference. Then I'd be maintaining, but I'm 353 00:17:48,500 --> 00:17:50,400 actually seeing composition change. 354 00:17:50,400 --> 00:17:53,200 So that tells me there's something more going on than 355 00:17:53,200 --> 00:17:54,800 total calories in total calories out. 356 00:17:55,100 --> 00:17:58,400 Yeah, I definitely feel like a lot of people that are, you 357 00:17:58,400 --> 00:18:01,600 know, in the calories in calories out Spectrum as the 358 00:18:01,600 --> 00:18:04,700 end-all-be-all don't put hardly any emphasis on the types of 359 00:18:04,708 --> 00:18:07,000 those macronutrients. Yeah, and I've always tried to 360 00:18:07,008 --> 00:18:09,800 like bridge the gap because there's a lot of, you know, good 361 00:18:09,800 --> 00:18:12,400 solid wisdom that comes from the calories in, calories out model, 362 00:18:12,400 --> 00:18:15,200 but people are kind of, you know, cutting their nose off, to 363 00:18:15,208 --> 00:18:17,100 spite their face. Face when they don't really take 364 00:18:17,100 --> 00:18:20,400 into consideration, the types of those macronutrients and how the 365 00:18:20,400 --> 00:18:22,400 bodies assimilating and using those. 366 00:18:23,100 --> 00:18:25,900 And there's just so many there's so many more complexities to the 367 00:18:25,900 --> 00:18:29,300 equation than just simply, you know, this plus this equals this 368 00:18:30,100 --> 00:18:32,700 100%. So what's your, what's your 369 00:18:32,700 --> 00:18:34,500 day-to-day look like now from a training standpoint? 370 00:18:34,500 --> 00:18:35,800 Are you, have you changed that much? 371 00:18:35,800 --> 00:18:39,100 Was that pretty much going back to hardcore CrossFit or what are 372 00:18:39,108 --> 00:18:41,400 you doing there? Yeah, I'm actually changed. 373 00:18:41,400 --> 00:18:46,700 I've actually changed that up, so I While we were doing the 374 00:18:46,700 --> 00:18:50,400 cut, I was doing more of a bodybuilding kind of splits with 375 00:18:50,400 --> 00:18:52,100 some CrossFit stuff thrown in there. 376 00:18:52,700 --> 00:18:55,800 And what I decided to do now since I'm focusing specifically 377 00:18:55,800 --> 00:19:01,500 on growth, I decided to start doing a competitive power 378 00:19:01,500 --> 00:19:04,900 lifting program. So I'm focusing on a five, I 379 00:19:04,908 --> 00:19:08,300 have a four-day split right now. That is focused specifically on 380 00:19:08,300 --> 00:19:12,300 getting strong AF in squatting deadlift and benchpress. 381 00:19:12,700 --> 00:19:14,500 And that's kind of where my focus is right now, so it's a 382 00:19:14,508 --> 00:19:18,300 high volume. And you get based system that 383 00:19:19,100 --> 00:19:23,400 frankly I just finished my first week and it kicked my butt so I 384 00:19:23,400 --> 00:19:24,600 think I'm going to enjoy it a lot. 385 00:19:24,800 --> 00:19:27,200 So like what's a day of training? 386 00:19:27,200 --> 00:19:30,400 Look like mint regard because typically powerlifting and you 387 00:19:30,408 --> 00:19:33,300 know strength training, you got much longer, rest sets, you got 388 00:19:33,300 --> 00:19:36,600 a lot, you know, fewer auxiliary movements and you're mostly just 389 00:19:36,600 --> 00:19:39,100 focusing on those big core lifts, which is totally night 390 00:19:39,100 --> 00:19:42,100 and day difference from, you know, crocheting style workouts 391 00:19:42,100 --> 00:19:45,500 especially so we did win the CrossFit very different 392 00:19:45,900 --> 00:19:47,200 Bodybuilding. Yeah. 393 00:19:47,300 --> 00:19:49,200 So, what does that look like now for like, deadlift day for 394 00:19:49,200 --> 00:19:51,100 instance? What does that typically consist 395 00:19:51,100 --> 00:19:51,800 of? Yeah. 396 00:19:51,800 --> 00:19:55,600 So so, usually, there's a, it starts off. 397 00:19:55,600 --> 00:19:57,500 He was usually some kind of a heavy lift. 398 00:19:57,500 --> 00:20:00,900 So, conjugate method is a little bit different than, like, what 399 00:20:00,900 --> 00:20:02,700 you would consider traditional powerlifting. 400 00:20:02,700 --> 00:20:06,800 There's a base lift and there's variations between Max effort, 401 00:20:06,800 --> 00:20:09,700 lifting Dynamic lifting, we're working for Speed, things like 402 00:20:09,700 --> 00:20:12,300 that and then there's always accessory stuff. 403 00:20:12,300 --> 00:20:15,600 So, you know, there's usually a main heavy lift. 404 00:20:15,900 --> 00:20:20,600 That maybe, you know, 4 Dead lift, it may be, you know, do 405 00:20:20,600 --> 00:20:24,700 four sets working up to the heaviest, forward heavy for, 406 00:20:24,800 --> 00:20:27,600 right? You do your warm up sets, you do 407 00:20:27,600 --> 00:20:29,100 some set, you can try to go as heavy as you can. 408 00:20:29,100 --> 00:20:31,700 For may or may not be for a, for rep max, but it's going to be 409 00:20:31,700 --> 00:20:34,000 something that's heavy for four reps. 410 00:20:34,000 --> 00:20:38,400 And then, from there, you may do another variation. 411 00:20:38,400 --> 00:20:41,200 So maybe you did conventional deadlift for your heavy work and 412 00:20:41,200 --> 00:20:44,100 then maybe you do some rack poles for accessory with some 413 00:20:44,100 --> 00:20:49,200 additional. Exercises for other posterior 414 00:20:49,200 --> 00:20:52,300 chain things, maybe some back, maybe some good mornings or 415 00:20:52,300 --> 00:20:55,300 Romanians, or split, and Romanians, or things like that. 416 00:20:55,300 --> 00:20:59,800 So there's, there's always right now, I think on average per day 417 00:20:59,800 --> 00:21:02,300 of work. There's six to seven exercises 418 00:21:02,600 --> 00:21:04,900 for each of the areas that we're focusing on each day. 419 00:21:04,900 --> 00:21:09,400 So, there's plenty of work, a lot of volume, it's always heavy 420 00:21:10,200 --> 00:21:13,300 and the days that aren't necessarily quote-unquote heavy, 421 00:21:13,300 --> 00:21:16,100 our dynamic or speed. So you haven't Better. 422 00:21:16,100 --> 00:21:17,900 Wait, but because you're trying to move faster. 423 00:21:18,100 --> 00:21:22,200 It feels heavy. Mmm, so good variation of all. 424 00:21:22,200 --> 00:21:25,400 That is it, does it feel a lot different than kind of racing 425 00:21:25,400 --> 00:21:27,200 against the clock? Like, why the CrossFit style 426 00:21:27,200 --> 00:21:29,900 movements are? Yeah, oh yeah. 427 00:21:29,900 --> 00:21:31,900 I mean absolutely it's a completely different thing, 428 00:21:31,900 --> 00:21:34,300 right? The volume, the volume is 429 00:21:34,300 --> 00:21:40,200 different with with Crossfit. There's a much broader selection 430 00:21:40,200 --> 00:21:43,000 of the modalities and the metabolic pathways your 431 00:21:43,000 --> 00:21:45,700 training, so your training across power. 432 00:21:45,800 --> 00:21:49,900 Lifting Olympic lifting Plyometrics, kettlebell work, 433 00:21:49,900 --> 00:21:52,500 and gymnastics, and all these different things. 434 00:21:52,700 --> 00:21:56,400 As well as trying to hit three metabolic pathways and use all 435 00:21:56,400 --> 00:21:59,200 seven movements, seven, essential movement. 436 00:21:59,200 --> 00:22:04,000 So the variety that you're dealing with is far greater and 437 00:22:04,000 --> 00:22:06,300 you don't ever really get to focus on any one thing. 438 00:22:06,700 --> 00:22:10,300 When you pair that down to I'm specifically working on strength 439 00:22:10,600 --> 00:22:15,200 and you basically take out two of the metabolic pathways, 440 00:22:15,200 --> 00:22:16,900 right? I'm not Worried about glycolytic 441 00:22:16,900 --> 00:22:18,400 training. I'm not worried about oxidated 442 00:22:18,400 --> 00:22:19,500 training. I'm training. 443 00:22:19,500 --> 00:22:23,500 My phosphagen system to move as much weight as possible when you 444 00:22:23,500 --> 00:22:26,800 take out four of the seven essential movements. 445 00:22:26,800 --> 00:22:30,000 I'm not worried about anything right now other than squat 446 00:22:30,300 --> 00:22:32,800 pushing and hinging. That's all I'm worried about. 447 00:22:32,800 --> 00:22:35,300 So I got seven movements, I'm not were four movements. 448 00:22:35,300 --> 00:22:37,800 I'm not worried about, you know, when we take all, this seems way 449 00:22:37,800 --> 00:22:42,600 when you take out six or seven of the ten components of 450 00:22:42,600 --> 00:22:44,800 fitness, right? I'm only worried about strength 451 00:22:44,800 --> 00:22:47,700 and stamina and our right now and speed. 452 00:22:47,700 --> 00:22:50,300 So four out of six of the ten components of fitness. 453 00:22:50,600 --> 00:22:54,800 So isolating the components of what we would call General 454 00:22:54,800 --> 00:22:58,100 physical preparedness in to a specific area. 455 00:22:58,100 --> 00:23:01,100 That's designed to get me stronger and have them. 456 00:23:01,100 --> 00:23:04,800 We Mass, it's going to be a completely different experience. 457 00:23:05,300 --> 00:23:07,400 What was the motivation for Switching gears? 458 00:23:07,400 --> 00:23:10,300 So dress, could you just like get really lean and then feel 459 00:23:10,300 --> 00:23:12,500 like you needed to have more muscle tissue overall. 460 00:23:12,500 --> 00:23:14,200 What was the what was the motivation was? 461 00:23:14,400 --> 00:23:15,700 That wasn't part of it. Yes. 462 00:23:16,300 --> 00:23:18,500 I've always had the goal of my back of my head, right? 463 00:23:18,500 --> 00:23:24,400 So I'm 50 years old, I weigh right now, I'm at 185 and I've 464 00:23:24,400 --> 00:23:26,900 always had this kind of underground. 465 00:23:26,900 --> 00:23:29,200 Thing of I want to have at minimum. 466 00:23:29,200 --> 00:23:33,300 I want to have 100 pounds of skeletal muscle mass, right? 467 00:23:33,300 --> 00:23:38,100 So when we started our but I was at 91 pounds of skeletal muscle 468 00:23:38,100 --> 00:23:40,300 mass. When we finish the cut I was at 469 00:23:40,300 --> 00:23:41,700 91 pounds of skeletal muscle mass. 470 00:23:41,700 --> 00:23:44,100 So that's something I wanted to make sure people understand is 471 00:23:44,500 --> 00:23:46,600 working with your protocol. Your methodology? 472 00:23:46,600 --> 00:23:48,500 I didn't lose any muscle. Yeah, that's huge. 473 00:23:48,500 --> 00:23:52,500 I lost 20 pounds. I lost 20 pounds of fat, 474 00:23:52,500 --> 00:23:55,000 essentially, right? So I my skeletal muscle mass 475 00:23:55,000 --> 00:23:57,000 stayed the same throughout the seven months. 476 00:23:57,300 --> 00:23:59,200 Yeah, that's awesome. Right? 477 00:23:59,200 --> 00:24:03,200 So I'm coming out of that now, at 91 pounds of skeletal muscle 478 00:24:03,200 --> 00:24:04,500 mass. I'm like, I want to put on nine 479 00:24:04,500 --> 00:24:06,500 pounds of muscle. How long is it gonna take me to 480 00:24:06,500 --> 00:24:09,000 do that? And can I do it the way that I 481 00:24:09,008 --> 00:24:12,400 did it, the way that I've used my methodology before, learning 482 00:24:12,400 --> 00:24:16,800 what I learned from working with Rob, do it so that I I can keep 483 00:24:16,800 --> 00:24:20,000 my body fat this where it is and I can have energy, which I 484 00:24:20,008 --> 00:24:22,000 didn't have when I've done this in the past. 485 00:24:22,400 --> 00:24:25,100 So I mean, I'm lean bolt before. That's not that part of. 486 00:24:25,100 --> 00:24:28,100 It is easy to me. But doing it where I had energy 487 00:24:28,100 --> 00:24:30,200 doing it, where I don't feel lethargic doing it, where I 488 00:24:30,208 --> 00:24:34,700 don't feel hungry, that's, that's something that is what 489 00:24:34,700 --> 00:24:38,900 I'm kind of playing with now. So, you know, yeah, it's a it's 490 00:24:38,900 --> 00:24:43,800 crazy how like it's humbling how small you feel when your that 491 00:24:43,800 --> 00:24:45,700 lean? Like every time I do a cut for 492 00:24:45,800 --> 00:24:48,200 Titian and I get down to that crazy low body fat. 493 00:24:48,200 --> 00:24:51,200 Like it's like, it's like if you get close on you don't even look 494 00:24:51,200 --> 00:24:53,400 like a body. They look like emaciate, you 495 00:24:53,400 --> 00:24:55,200 know, blend when you take a close, all right. 496 00:24:55,200 --> 00:24:57,100 Look Jack. But like in normal day-to-day 497 00:24:57,100 --> 00:24:58,900 walking around life. You feel like you're just a 498 00:24:58,908 --> 00:25:04,900 pipsqueak? Yeah, I absolutely hated it, you 499 00:25:04,900 --> 00:25:07,700 know, and it's funny because I look at myself and, you know, 500 00:25:07,700 --> 00:25:11,000 the body dysmorphia is a is a thing. 501 00:25:11,000 --> 00:25:14,800 Everyone has has something that they don't like and for me I 502 00:25:14,800 --> 00:25:16,800 mean it's one of the reasons I Carnivores, begin with. 503 00:25:16,800 --> 00:25:19,700 I got tired of getting smaller every time I got lean and I 504 00:25:19,708 --> 00:25:23,400 really wanted to find a way to be able to cut and not feel like 505 00:25:23,400 --> 00:25:29,500 I lost everything, you know. So I look at myself now and I 506 00:25:29,500 --> 00:25:32,900 look at myself in the mirror and I'm like, God I've got so I've 507 00:25:32,900 --> 00:25:37,100 got so much work to do but then I see myself in a picture, or a 508 00:25:37,100 --> 00:25:40,200 video or something else. And I'm like, that looks totally 509 00:25:40,200 --> 00:25:41,900 different than what I see in the mirror. 510 00:25:41,900 --> 00:25:46,000 Yeah, 100% is crazy. And it felt like a A lot of 511 00:25:46,000 --> 00:25:49,700 people, they, they kind of always half-assed the phase, 512 00:25:49,700 --> 00:25:51,300 they're in so to speak. So, kind of what we're talking 513 00:25:51,300 --> 00:25:53,800 about earlier about, you know, being in a building phase being 514 00:25:53,800 --> 00:25:56,500 a cutting phase. When people are getting into the 515 00:25:56,500 --> 00:26:00,600 cutting face, like before they get crazy lean, they start to 516 00:26:00,608 --> 00:26:03,500 just second-guess their intentions and desires for being 517 00:26:03,500 --> 00:26:05,000 that lie in the first place because they don't really ever 518 00:26:05,000 --> 00:26:07,800 get to that crazy, you know, vascularity point. 519 00:26:07,800 --> 00:26:10,400 They just start to feel really really flat and lose their 520 00:26:10,400 --> 00:26:13,100 fullness. So they wind up, never really, 521 00:26:13,100 --> 00:26:15,500 you know, sinking their teeth fully into the cutting phase. 522 00:26:15,800 --> 00:26:18,100 Then when they're in the building phase they just start 523 00:26:18,100 --> 00:26:20,600 to feel a little bit fluffy and they don't really sink their 524 00:26:20,600 --> 00:26:23,000 teeth fully into the building phase or kind of always in this 525 00:26:23,000 --> 00:26:25,400 Purgatory. Limbo never really maximizing 526 00:26:25,400 --> 00:26:28,300 their muscle building potential or their fat loss potential. 527 00:26:29,000 --> 00:26:31,000 Yeah. And that's what I love about. 528 00:26:31,100 --> 00:26:35,400 You know the understanding of body composition being not total 529 00:26:35,400 --> 00:26:39,800 calorie is there is absolutely no reason why you have to put on 530 00:26:39,800 --> 00:26:41,500 a crap ton of fat to build muscle. 531 00:26:43,300 --> 00:26:45,600 It's something again that I, you know, I've done before. 532 00:26:45,700 --> 00:26:47,600 Or I like documenting what I'm doing now. 533 00:26:47,600 --> 00:26:50,100 I actually started a Blog, that's documented whole process. 534 00:26:50,900 --> 00:26:53,300 And it's something that I've worked with clients in the past. 535 00:26:53,300 --> 00:26:57,700 Like, the idea of getting the, I hate the Jesse the T-shirt all 536 00:26:57,700 --> 00:27:00,700 the time. That drives me crazy, kind of 537 00:27:00,708 --> 00:27:02,400 strong, kind of fat. Yeah. 538 00:27:02,800 --> 00:27:04,700 You know what I mean? And I see it with powerlifters, 539 00:27:04,700 --> 00:27:08,600 mostly, and it's like, guys, you know, the reason you're fat is 540 00:27:08,600 --> 00:27:11,500 because you're eating half a bag of Skittles between every set. 541 00:27:11,700 --> 00:27:14,300 Mmm, right? There's no need for that. 542 00:27:14,300 --> 00:27:16,900 You don't need to do that. And the All debate on. 543 00:27:16,900 --> 00:27:18,700 You need carbs to build muscle at. 544 00:27:19,400 --> 00:27:22,100 I hate to even call it a debate because it's complete fallacy 545 00:27:23,500 --> 00:27:27,500 that you know, it's just there's such a misconception about what 546 00:27:27,500 --> 00:27:31,100 it means to build most of them, what you really need and fat 547 00:27:31,100 --> 00:27:34,100 does not have fat, does not have to come with muscle. 548 00:27:34,300 --> 00:27:35,700 They don't have to happen together. 549 00:27:36,000 --> 00:27:39,400 Yeah, I feel like, I mean, you get a to maximize muscle 550 00:27:39,400 --> 00:27:41,800 building potential, you're gonna have to be in somewhat of a 551 00:27:41,900 --> 00:27:44,400 surplus overall, as you're not going to really maximize for 552 00:27:44,400 --> 00:27:46,700 that, but what people fail to realize Eli's is that Surplus 553 00:27:46,700 --> 00:27:50,800 doesn't have to equate to, you know, 50 pounds of extra walking 554 00:27:50,800 --> 00:27:52,400 around way like I used to that as well. 555 00:27:52,400 --> 00:27:56,000 Like I'm booked up to 20 or 30 pounds in a prior off season, 556 00:27:56,000 --> 00:27:59,600 and it's just so incredibly, unnecessary, your health 557 00:27:59,600 --> 00:28:02,900 declines, your Hormone Health declines, your confidence 558 00:28:02,900 --> 00:28:06,100 declines like, everything kind of goes on the Wayside. 559 00:28:06,900 --> 00:28:11,400 Now I'm steadily within, you know, 15, 20 pounds tops of my 560 00:28:11,400 --> 00:28:14,300 competition weight. And I feel like that's all that 561 00:28:14,300 --> 00:28:17,600 anybody would ever need to go. As far as you know, an offseason 562 00:28:17,600 --> 00:28:20,100 healthy offseason weight, I feel like there's anything beyond 563 00:28:20,100 --> 00:28:21,900 that. It's just going to make the 564 00:28:21,908 --> 00:28:25,800 dieting phase that much more burdensome because you have to 565 00:28:25,800 --> 00:28:28,400 diet more aggressively, if you have unnecessary body fat to 566 00:28:28,400 --> 00:28:29,900 lose. Yeah. 567 00:28:30,300 --> 00:28:32,700 Yeah. And I try and I would, I would, 568 00:28:32,700 --> 00:28:37,400 I would say it it may or may not even need to be that. 569 00:28:37,400 --> 00:28:39,800 And that's kind of what I'm looking at over the next few 570 00:28:39,800 --> 00:28:44,400 months to kind of demonstrate is that the body fat Mass doesn't 571 00:28:44,400 --> 00:28:47,800 necessarily and my My theory. And what I want to prove is that 572 00:28:47,800 --> 00:28:51,100 the body fat mass does not have to go up, is that it's possible 573 00:28:51,100 --> 00:28:56,200 to be in a fuel calorie deficit. But a functional calorie 574 00:28:56,200 --> 00:28:59,500 Surplus, and there's a difference and that's kind of 575 00:28:59,500 --> 00:29:01,800 where the separation is that. I'm trying to work through right 576 00:29:01,800 --> 00:29:03,200 now, you know, it makes sense, man. 577 00:29:03,200 --> 00:29:05,900 I've got this one climbs Marjorie, she's been working for 578 00:29:05,900 --> 00:29:09,300 years and she did something crazy interesting after her last 579 00:29:09,300 --> 00:29:14,900 competition, we just reverse that her like incredibly slowly 580 00:29:14,900 --> 00:29:19,000 like slower than Every reverse that anybody and she continued 581 00:29:19,000 --> 00:29:21,900 to lose weight as the calories continue to increase. 582 00:29:21,900 --> 00:29:24,400 Now, she started to tip the scales in the actually gaining 583 00:29:24,400 --> 00:29:28,800 weight now but she's still hardly any over her, her 584 00:29:28,800 --> 00:29:31,700 competition weight, but her calories are significantly 585 00:29:31,700 --> 00:29:33,600 higher than they were at her leanest. 586 00:29:33,900 --> 00:29:37,400 She continues to get stronger with every week that passes, you 587 00:29:37,400 --> 00:29:39,900 know, she just, she just was, really, really strict with the 588 00:29:39,900 --> 00:29:41,400 whole reverse. I didn't face and I feel like 589 00:29:41,400 --> 00:29:44,900 that type of psychological response to it is where a lot of 590 00:29:44,900 --> 00:29:47,500 people kind of fall. Off the wagon, and they realize 591 00:29:47,500 --> 00:29:50,400 that the show is over, that the cutting phase is over the photo 592 00:29:50,400 --> 00:29:53,200 shoots with his over, whatever is that they're cutting for and 593 00:29:53,200 --> 00:29:55,000 then they just start to get sloppy with it. 594 00:29:55,000 --> 00:29:57,300 Whereas I think if you're able to keep things pretty, you know, 595 00:29:57,300 --> 00:30:00,500 honed in dialed in, you're going to certainly minimize any 596 00:30:00,500 --> 00:30:03,300 unnecessary body fat gain, you can stay looking marvelous. 597 00:30:04,100 --> 00:30:08,200 Yeah, yeah and that's why I like looking at body, composition to 598 00:30:08,200 --> 00:30:11,600 break things down and understand what's actually happening a lot 599 00:30:11,600 --> 00:30:13,100 more than just looking at weight. 600 00:30:13,100 --> 00:30:15,600 Because, like I said, I've gained 10 pounds, but I haven't, 601 00:30:15,700 --> 00:30:18,100 Gained 10 pounds of fat. Yeah, right. 602 00:30:18,100 --> 00:30:20,400 I'm being a little guy, having a little bit of fact, it added, 603 00:30:20,400 --> 00:30:24,400 but my body fat percentage is still in that 10% range, which 604 00:30:24,400 --> 00:30:27,600 is where I want it to be. But I've gained almost four 605 00:30:27,600 --> 00:30:31,100 pounds of skeletal muscle. So I know that, you know, lean 606 00:30:31,100 --> 00:30:32,900 mass is increased obviously water. 607 00:30:32,900 --> 00:30:36,000 There's a lot of stuff that goes into lean body mass but my lean 608 00:30:36,000 --> 00:30:40,100 body mass has gone up since our cut, but my body fat percentage. 609 00:30:40,100 --> 00:30:42,700 Has it? Yeah, that's good stuff, man. 610 00:30:42,800 --> 00:30:45,500 It's good stuff. I got one more soup. 611 00:30:45,600 --> 00:30:46,700 Important question for you brother. 612 00:30:47,100 --> 00:30:49,200 Yeah. Was it like being a published 613 00:30:49,200 --> 00:30:53,400 author? It's a, it's kind of weird. 614 00:30:53,400 --> 00:30:57,700 Like, I don't know what I expected, right. 615 00:30:57,800 --> 00:31:00,000 You know. And you can, you can you have 616 00:31:00,000 --> 00:31:01,600 you being a published author as well? 617 00:31:02,200 --> 00:31:05,200 Which I want to thank you. By the way, I stole a lot of the 618 00:31:05,200 --> 00:31:09,700 promotional ideas from which you did so having you kind of paved 619 00:31:09,700 --> 00:31:10,800 the way for me. I appreciate that. 620 00:31:10,800 --> 00:31:14,600 Yeah, for sure it was helpful to have some kind of cuz you know I 621 00:31:14,700 --> 00:31:17,300 no idea what I'm doing when it comes to this stuff. 622 00:31:17,300 --> 00:31:19,400 So going through the process, trying to figure out, okay, how 623 00:31:19,400 --> 00:31:23,100 do I get people to even know that I'm writing a book, it was 624 00:31:23,100 --> 00:31:26,500 very it was very cool and your book, dude. 625 00:31:26,500 --> 00:31:30,000 So much information like I don't know how long it took you to 626 00:31:30,008 --> 00:31:33,100 write that but there's so much stuff in there that you know is 627 00:31:33,100 --> 00:31:38,100 just a is applicable and I think the information that that people 628 00:31:38,100 --> 00:31:41,700 need to have to understand, you know, one of the most effective 629 00:31:41,700 --> 00:31:44,200 tools that are out there. I think the way that you do 630 00:31:44,200 --> 00:31:47,000 things is super super cool. You'll appreciate that man. 631 00:31:47,300 --> 00:31:49,900 When did you write like, when did your writing process kind of 632 00:31:49,900 --> 00:31:51,600 start and stop? Like when was that really the 633 00:31:51,608 --> 00:31:55,500 main focus? So it's actually because the 634 00:31:55,500 --> 00:31:59,700 book literally is just a compilation of the last 10 years 635 00:31:59,700 --> 00:32:03,200 of my coaching. I, you know, having owned a gym, 636 00:32:03,400 --> 00:32:08,100 having been a coach for a while. I started writing blogs way back 637 00:32:08,100 --> 00:32:12,400 in the day and I basically just kind of sat back one day and 638 00:32:12,400 --> 00:32:15,100 looked at everything that I'd written and realized I think I 639 00:32:15,100 --> 00:32:16,800 found it. Rectory somewhere in the bunch 640 00:32:16,800 --> 00:32:19,100 of old stuff that I'd written, it was like, man, I've got all 641 00:32:19,100 --> 00:32:22,600 this stuff and I had a mentor several years ago, when I own my 642 00:32:22,600 --> 00:32:26,300 gym say that the best way to write a book is to just take all 643 00:32:26,300 --> 00:32:28,200 the collections of things you've already written and put them 644 00:32:28,200 --> 00:32:30,600 together. So that's kind of what I did. 645 00:32:30,600 --> 00:32:34,500 I basically just took the ten years plus of stuff. 646 00:32:34,500 --> 00:32:37,900 I've already written updated, some of it reworded. 647 00:32:37,900 --> 00:32:40,300 Some of it kind of made things, more applicable based on new 648 00:32:40,300 --> 00:32:42,700 information that I've learned wrote. 649 00:32:42,700 --> 00:32:45,000 A there are three or four chapters in there that are or 650 00:32:45,000 --> 00:32:47,800 new Intent that I had not written stuff before, but I felt 651 00:32:47,800 --> 00:32:50,600 needed to be said and just kind of put it all together. 652 00:32:50,600 --> 00:32:54,200 So it took me it's I don't know it because a lot of it was 653 00:32:54,200 --> 00:32:57,100 written already, it wasn't like a labor of, you know, multiple 654 00:32:57,100 --> 00:32:58,700 years. It was probably about six to 655 00:32:58,700 --> 00:33:01,100 eight months of work. So kind of bring everything 656 00:33:01,100 --> 00:33:04,400 together and make it look and and flow. 657 00:33:04,400 --> 00:33:07,700 So it kind of made sense and something I think a lot of 658 00:33:07,708 --> 00:33:09,900 people can benefit from no man I think it's awesome. 659 00:33:09,900 --> 00:33:14,000 I feel like writing a book is no trivial Endeavor and I feel like 660 00:33:14,500 --> 00:33:17,800 having the skill It in the ability to take thoughts in your 661 00:33:17,800 --> 00:33:22,400 mind and put them into a format that is easy to flow and 662 00:33:22,400 --> 00:33:25,900 comprehend, and be a resource to people as a very, very valuable 663 00:33:25,900 --> 00:33:27,600 skill set. So, I feel like, you know, like 664 00:33:27,600 --> 00:33:29,800 you said, you've been writing, articles, and blog posts for 665 00:33:29,800 --> 00:33:31,600 years, man. I feel like you've got a lot of 666 00:33:32,000 --> 00:33:33,800 great information out there that's positively impact. 667 00:33:33,800 --> 00:33:35,800 A lot of people's Health Journey, so I think it's awesome 668 00:33:35,800 --> 00:33:37,800 that you haven't booked. Appreciate it. 669 00:33:37,900 --> 00:33:40,300 Appreciate, yeah, it's fun. It's called being able to say, 670 00:33:40,300 --> 00:33:45,000 hey, there's something that's able to be that can reach people 671 00:33:45,000 --> 00:33:47,300 outside. I'd of like you don't have to 672 00:33:47,300 --> 00:33:49,300 follow me on my YouTube. You don't have to follow me in 673 00:33:49,300 --> 00:33:51,400 Instagram. Like people have never heard of 674 00:33:51,700 --> 00:33:54,000 heard of me before, can just do a search for something on 675 00:33:54,000 --> 00:33:56,400 Amazon. And then boom, there's something 676 00:33:56,400 --> 00:33:57,800 some way that I can impact our life. 677 00:33:57,800 --> 00:34:01,400 So it's kind of cool 100% man, and you're going to be speaking 678 00:34:01,400 --> 00:34:02,700 at kyoko's. Well, right? 679 00:34:03,100 --> 00:34:05,300 Yeah, absolutely. What will be there with you? 680 00:34:05,400 --> 00:34:06,500 Yeah. Well we'll be on the fitness 681 00:34:06,500 --> 00:34:07,700 panel. Are you speaking? 682 00:34:08,199 --> 00:34:12,900 What does your topic on? I'm talking about how to avoid 683 00:34:12,900 --> 00:34:15,300 stall avoid plateaus and never stall again. 684 00:34:15,600 --> 00:34:16,199 Nice. Nice. 685 00:34:16,199 --> 00:34:18,000 This will be the first conference involvement in a 686 00:34:18,000 --> 00:34:21,300 while, man. Yeah, so I was on the crew. 687 00:34:21,300 --> 00:34:25,600 Did the low-carb crews. In May we're doing this and then 688 00:34:25,600 --> 00:34:27,300 there's a couple other things that are happening throughout 689 00:34:27,300 --> 00:34:29,699 the year that we're going to. I won't be speaking at but will 690 00:34:29,699 --> 00:34:31,500 be attending. Are you going to the summit 691 00:34:31,500 --> 00:34:35,500 Omaha? Omaha, may not happen, but we're 692 00:34:35,500 --> 00:34:38,400 doing PhD and in Memphis with dr. 693 00:34:38,400 --> 00:34:42,000 Barry and we're probably going to do Vegas as well in October, 694 00:34:42,000 --> 00:34:43,400 I think. Nice nice. 695 00:34:43,400 --> 00:34:45,800 Yeah, it's it's good to see the conference is back in action, 696 00:34:45,800 --> 00:34:46,900 man. Like I was missing him for so 697 00:34:46,900 --> 00:34:48,800 long, it's Gotta Have. You gotta have that 698 00:34:48,800 --> 00:34:51,199 face-to-face, camaraderie you don't really get that through 699 00:34:51,199 --> 00:34:55,100 Zoom call. 100%. Yeah, and there's just so many 700 00:34:55,100 --> 00:34:57,100 of them now. It's like I can't go to all of 701 00:34:57,100 --> 00:34:59,200 them. I want to go to all of them but 702 00:34:59,200 --> 00:35:03,000 I mean there's Orlando, there's San Diego, there's Boca there's 703 00:35:05,000 --> 00:35:08,500 you know Omaha there's just so much going on. 704 00:35:08,600 --> 00:35:10,100 Yeah, it's awesome. That's good though. 705 00:35:10,100 --> 00:35:12,100 It's better to have options and not having options. 706 00:35:12,900 --> 00:35:15,200 Absolutely. I'm yeah, definitely want to be 707 00:35:15,200 --> 00:35:18,400 able to having things to choose from is better than everything 708 00:35:18,400 --> 00:35:20,700 being shut down. And you gotta text people to get 709 00:35:20,700 --> 00:35:22,300 unique Community, kind of percent, man. 710 00:35:22,600 --> 00:35:24,100 Well sure. Brother where people go to find 711 00:35:24,100 --> 00:35:25,800 out more about you and get the book man. 712 00:35:27,100 --> 00:35:31,200 Yeah, so you can follow me on YouTube you to all of the stuff 713 00:35:31,200 --> 00:35:32,200 basically. If you go anywhere on the 714 00:35:32,200 --> 00:35:35,500 internet and search up ultimate ketogenic Fitness, you're going 715 00:35:35,500 --> 00:35:40,200 to find my YouTube channel, my Facebook group, the book, some 716 00:35:40,200 --> 00:35:42,200 form of something that I have out there because that's kind of 717 00:35:42,200 --> 00:35:43,300 the brand that have fallen under. 718 00:35:43,300 --> 00:35:45,900 So, ultimate ketogenic Fitness on YouTube. 719 00:35:45,900 --> 00:35:48,400 The book is called the ultimate ketogenic Fitness book. 720 00:35:48,400 --> 00:35:52,700 It's on Amazon, and I have a Facebook group called Ultimate 721 00:35:52,700 --> 00:35:55,800 key, A genetic fitness, so those are probably the best three ways 722 00:35:55,800 --> 00:35:57,100 to get a hold of me. Awesome in. 723 00:35:57,100 --> 00:35:58,300 Well, I will certainly linked out. 724 00:35:58,300 --> 00:36:00,900 Make it easy for people to find you and keep in touch, man. 725 00:36:00,900 --> 00:36:03,300 Always excited to see what you got cooking up, excited to see 726 00:36:03,300 --> 00:36:05,100 the conference here in just a few more days. 727 00:36:05,600 --> 00:36:07,700 Yeah, we'll have to meet up for some some barbecue, some good 728 00:36:07,700 --> 00:36:11,600 old Texas barbecue, you Batman, take a Bronson, take it easy.