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What's going on is needs Robert 
Sykes keto, Savage.com. 

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And today I've got special guest
Bronson, dance back on the 

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podcast and this was kind of a 
unique interesting conversation.

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So basically, he is wanting to 
do a sudo competition prep. 

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I'm going to try and talk him on
stage. 

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What kind of see how it goes? 
When that time comes. 

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But he wanted to do my protocol 
for the competition prep. 

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He is typically much much much 
higher in protein relative to 

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dietary fat, so he just wants to
expand his his You know, 

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experience and knowledge and try
this different protocol from a 

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fat loss standpoint. 
So he hit me up and he's like, 

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hey man, let's do a prep. 
So that's exactly what we're 

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going to do. 
So this conversation, basically 

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entails. 
It's kind of like a client call.

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Almost, it's kind of like a 
totally off-the-cuff 

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spur-of-the-moment. 
Hey, this is a random client 

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call. 
These are the questions I asked 

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him how this is, these are the 
questions that I ask all my 

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clients on our initial 
conversation and we just kind of

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went with it. 
So kind of a unique from a, from

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a podcasting. 
But if you have any interest in 

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a ketogenic competition prep 
protocol, how I structure it and

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how that may look for one of my 
clients, this would be a pretty 

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good illustration of just that I
believe we're going to have him 

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come back on the podcast, 
probably on a bi-monthly basis 

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to kind of, do check-ins and see
how things are looking and make 

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all this relatively real time 
for all of you following along. 

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So, super excited about it, and 
it's super excited to unveil 

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what we got cooking. 
So, without further, Do sit 

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back, relax. 
Enjoy the podcast with Bronson. 

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Boom. 
We are live. 

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Bronson, how are you? 
I'm doing great man. 

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How are you doing? 
I'm doing wonderful. 

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Well, we've can't you might have
the record now for the most 

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podcast with me, I'm not quite 
sure that is a, that is a 

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blessed place to be, man, I love
it. 

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We have done quite a few. 
So the last time we spoke, I do 

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remember what our main topic was
the last time we spoke was, I 

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don't know, probably three 
months ago or so. 

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For a podcast, I would guess it 
might have been. 

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Yeah, it might have been longer 
than it's probably been longer 

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than that because time flies, 
man, it definitely does fly. 

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But prior to this conversation, 
we were talking quite a bit 

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about the, we talk about 
CrossFit quite a bit. 

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We dove into that, talk about 
the mechanics of movement. 

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You had all your pillars that 
you look for in a well 

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structured training regiment. 
What do you want to dive into 

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today? 
We're going to talk a little 

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nutrition. 
Little little experiment that we

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have in the work so to speak. 
Yeah. 

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So we've talked about this in 
the past, right? 

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We both have very I would say 
very differing views. 

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I think it's more about our 
focus of what we're trying to do

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in accomplish from the audience 
of people who talk too great. 

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So you know I tend to talk 
towards more just quality of 

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life and improving the body's 
ability to function and you have

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more of a sport bodybuilding, 
focus of trying to get people to

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optimize your body composition. 
Now that doesn't mean you don't 

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cross the you know, have 
overlapping crossover things but

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I think just the difference in 
how we Well, then our protocols.

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There's a, there's a point where
I think we're very similar, but 

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then there's a point where 
you're getting into the 

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specifics of what someone needs 
to do to get on stage. 

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That is completely outside the 
realm of anything I ever deal 

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with. 
Yeah right. 

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So I want to get more 
information on that and I'm 

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thinking not that I'm going on 
stage. 

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But I like to see what that 
process looks like. 

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So I have a better understanding
of it and then it will give me 

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something, you know, you know 
how I am. 

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And I like to experiment with 
things understand how it affects

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me personally, and then I 
started digging into some 

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mechanics behind it and trying 
to understand the mechanisms of 

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how these things work. 
So, totally totally. 

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So, let me ask you this. 
Let's get some some underlying 

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foundational stuff out of the 
way for the audience to get some

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context here. 
How do you again? 

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I'm 49. 
I'll be 50 in May 15 may all 

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right? 
And if we were to, I mean what's

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your so? 
You basically want to do a 

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full-blown competition prep, you
said you don't want to step on 

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stage. 
It's possible. 

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Be said, that's not a guarantee 
but you basically want to go 

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through this as if you were 
stepping on stage. 

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Yeah, I just want to go through 
the process and see if I can 

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actually do it because I know 
there's going to be a point 

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where there's in some mental 
stuff in there. 

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Because I've tried this on my 
tried, this myself at points 

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off, and on and do Ling with the
hunger aspect because there is a

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point I think and correct me if 
I'm wrong, maybe I just did it 

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wrong. 
We're because you're restricting

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calories to a point. 
There's going to be times you 

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need to deal with the hunger. 
Yeah, I'm used to stuffing my 

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face every day, so that's going 
to be something that I need to 

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figure out a deal with but 
outside of that. 

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Yeah, the hunger thing is you 
interesting because a lot of 

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people, I mean, everybody's like
arguing over. 

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What is the most satiating diet 
out there? 

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But the simple fact of the 
matter is, if you're doing a 

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competition prep and you're 
doing it for several, A months 

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and you're in a deficit and 
you're really low on body fat, 

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

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following anyway that says 
otherwise just doesn't have 

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never gotten to that point in a 
prep, right? 

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Right. 
So yeah that's definitely going 

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to be a factor. 
You are typically going for more

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higher protein on the higher 
protein Spectrum than I I would 

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say yet. 
You know that I'm kind of 

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following more of this higher 
dietary fat approach, what in 

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the Old makes you compelled to 
do a prep with me with a totally

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different nutritional 
distribution than you're used 

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to. 
That's why? 

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Because it's different. 
Nice. 

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I don't think, I don't think we 
grow and expand and learn if we 

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don't, if we do things the same 
way all the time. 

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Well, that's I respect the hell 
out of that, man. 

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You know what I mean? 
I think there's there's 

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something to be said, you can't 
look at you. 

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You can't look at your clients. 
You can't look at the people 

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that follow you and do what you 
do and say that it doesn't work,

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hmm? 
Right. 

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Right. 
So understanding what that 

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process looks like and 
understanding how it works is 

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something that I want to try out
and see. 

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Yeah I think that is, I think 
that's great and I think there's

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so many people that they get 
stuck in this you know, Echo 

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chamber of what they think is 
the right way and they only they

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only communicate with people 
that share a similar you know 

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story or a similar outlook on 
things and in doing that they 

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really just they they cut off 
their opportunity for growth and

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I feel like you being willing to
do something Side of your 

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wheelhouse with a totally 
different spectrum and just you 

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know dive in wholeheartedly is 
commendable for sure. 

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Yeah, I can't it's one of those 
things right where we talk about

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people who are bought into and 
dogmatic about calories in 

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calories out, like everything in
moderation. 

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You know. 
There are bodybuilders who eat 

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carbs, we need a ton of carbs, 
you know. 

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But they also do a lot of cardio
and they spend three or four 

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hours a day at the gym. 
They do a lot of things 

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differently and doesn't mean it 
doesn't work. 

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Hmm, right. 
So it's very successful, you Be 

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very successful eating cards, 
you can be very, I know 

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bodybuilders who do it? 
Very ketogenic Lee from a pro 

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high-protein perspective. 
So, you know, I've seen both 

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ends of those of that Spectrum. 
That's, you know, I figured 

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let's try it from the high-fat 
perspective, you see what 

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happens there. 
Yeah, the unique thing is, I 

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mean, people have been stepping 
on stage and looking like a 

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million bucks with a very low 
dietary fat, high protein, high 

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carb approach for years. 
And that's pretty much the 

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standard of what the most 
competitors in the bodybuilding 

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industry are doing. 
So there's no, there's no 

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nobody. 
Is the right to say that. 

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That doesn't work because it 
obviously works. 

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So I think you know, people can 
lose body fat and look great 

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with any type of diets. 
It's just a matter of figuring 

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out, what is the most 
sustainable for that individual?

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And what is ideally the most 
optimal and efficient at 

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reaching the goal and doing? 
So in a healthy as manner as 

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possible, right? 
And I think, if we, as we go 

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this, because this is an 
evolving conversation, right? 

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So I think maybe hopefully 10 
years, 15 years, 20 years, 50 

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years from now. 
Now, people can look at the 

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stuff that you're doing, right? 
This is and I'm being 100% 

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serious with this. 
This is, this is really what 

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it's about for me is I don't see
how the the end goal of getting 

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lean for a show can be done 
multiple different ways, but 

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there is one way in my opinion, 
right? 

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That is the healthier way to do 
it from a mindset around food. 

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From a harm to the body from a 
ability to revert and go back to

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a more normal way of eating 
after the show is done. 

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So there's a lot of other 
aspects of go into it. 

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Beyond just, let's get really 
lean for a show. 

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Yeah, and I think when we look 
at all of those things together,

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there probably is. 
And I would say just like just 

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like dr. 
Barry says there's a proper 

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human diet. 
I think there is a better than 

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the rest way of doing a contest 
prep. 

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Yeah, 100% agree. 
And like The, if I had this 

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conversation a few weeks back 
with something on the podcast 

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but you know humans like if we 
were to look at things from a 

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strictly biological standpoint, 
there is definitely a proper 

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human diet that should, you 
know, check all the boxes for 

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the vast vast vast majority of 
the, the human species. 

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Yes. 
The the variability comes into 

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play. 
When you look at the 

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psychological and emotional 
relationship, people have with 

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food and social Gatherings and 
what is sustainable? 

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What they place. 
M, that's where it all becomes 

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tricky. 
Because you, that's not a closed

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loop system where you can just 
control for the variables in a 

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black-and-white. 
Fasteners so much of a shade of 

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gray. 
Yep, absolutely agree. 

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So let's just hope our slaves, 
man. 

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I'm we're just kind of going off
the cuff here, but I'm going to 

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kind of treat this almost like I
would a client call that I have 

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with my clients. 
I'm going to get some basic 

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information from me. 
That I'll be able to use in 

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getting your initial macros and 
everything set up. 

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Normally, I have my all my 
clients and Go fill out a 

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questionnaire that kind of gives
me some Foundation but we'll 

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just kind of start off the top 
with you here. 

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So 49 years old, do you have any
idea what your current macros 

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and calories have been averaging
over the past several months? 

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Yep. 
I can, we can walk through that 

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real quick if you want. 
Yeah, so I, averaged around 

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calories per day. 
I averaged around over and 

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Shadow between 22 and 24, 24, 
hundred a day. 

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Okay, I'm between 260 to 280 
grams of protein a day. 

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Gotcha. 
And I can on a high day, I might

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be at 15 grams of carbs, 15 
grams of carbs, how many grams 

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of fat that's if the fat is 
usually around about 130 to 140?

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Perfect. 
And you're, you're pretty 

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satiated that intake. 
They don't feel hungry or overly

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stuff to that. 
Yeah, that's that's good. 

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That's yeah, that's that's 
fantastic. 

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And you've been at that intake 
for how long now, roughly 

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several months. 
Several months. 

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Yeah. 
When was the last time you were 

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in a deficit Well, so how are we
going to Define deficit? 

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We talk about just to be a 
maruti, you know, let's let's 

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kind of go as close to the TD as
possible. 

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So like if you're if you're 
maintaining your weight at that 

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2224 hundred intake, when was 
the last time you spend any 

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length of time below 2000, for 
instance, It's been awhile. 

227
00:11:47,200 --> 00:11:50,300
I don't know. 
Okay, I really honestly, it's, 

228
00:11:50,800 --> 00:11:52,800
it's been a long time since I've
tried to do a thing like that, 

229
00:11:52,800 --> 00:11:56,900
probably pre covid. 
Okay, perfect. 

230
00:11:56,900 --> 00:11:58,900
Perfect. 
And you haven't really gone 

231
00:11:58,900 --> 00:12:02,500
north of 2400 calories to any 
extent for any length of time 

232
00:12:02,500 --> 00:12:04,900
here, recently. 
Have you not recently? 

233
00:12:04,900 --> 00:12:07,000
No, I mean, there's been some 
times where I've tried some and 

234
00:12:07,000 --> 00:12:08,200
played around with some 
different things. 

235
00:12:08,200 --> 00:12:11,200
Like overdoing it on protein, 
stuff like that, but nothing, 

236
00:12:11,200 --> 00:12:13,200
that's been long term. 
Okay, cool. 

237
00:12:13,400 --> 00:12:16,400
I had guy, had a couple weeks 
where I was trying to do like 

238
00:12:16,400 --> 00:12:21,400
3,500 to 4,000 a day 10. 
That it was hard. 

239
00:12:21,500 --> 00:12:26,600
Yeah, it is. 
How'd you feel like energy-wise 

240
00:12:26,600 --> 00:12:27,200
with that? 
Was it? 

241
00:12:27,200 --> 00:12:28,700
Would you feel more? 
Energized? 

242
00:12:28,700 --> 00:12:30,400
Great. 
Not that be at that party. 

243
00:12:30,400 --> 00:12:32,400
I feel great. 
It was just hard to get it in 

244
00:12:32,400 --> 00:12:35,500
all the time and how long ago 
was that? 

245
00:12:36,600 --> 00:12:39,100
That probably that might have 
been six months ago. 

246
00:12:39,400 --> 00:12:44,400
Okay, cool cool, cool. 
Have you got any recent blood 

247
00:12:44,400 --> 00:12:46,400
work or anything, down hormone 
panel, anything like that? 

248
00:12:47,200 --> 00:12:49,200
Not recently, it's been a couple
years. 

249
00:12:50,100 --> 00:12:52,500
If you really want to go 
full-blown with this experiment,

250
00:12:52,500 --> 00:12:54,600
that would be a worthwhile 
metric to kind of track. 

251
00:12:54,600 --> 00:12:58,600
Just get like a like a basic 
hormone panel, you know, pre 

252
00:12:58,900 --> 00:13:01,600
deficit pre-cut. 
And then again, when you get to 

253
00:13:01,600 --> 00:13:03,800
your leanest and just kind of 
see how those numbers are 

254
00:13:03,800 --> 00:13:06,200
affected as you get leaner and 
leaner. 

255
00:13:07,100 --> 00:13:10,000
Yeah, it's actually getting a 
full panel has been on my list 

256
00:13:10,000 --> 00:13:13,400
of things to do for a while, but
I just haven't broken it down to

257
00:13:13,400 --> 00:13:14,800
figure out where I should go do 
that. 

258
00:13:14,800 --> 00:13:17,300
Cheapest. 
Yeah, I've tried a few different

259
00:13:17,300 --> 00:13:19,400
places. 
I've ordered a lot of my Lambs 

260
00:13:19,400 --> 00:13:23,600
from like direct labs.com and 
then I'll go into a Quest 

261
00:13:23,600 --> 00:13:26,900
Diagnostic or LabCorp Center and
get the the labs drawn, and then

262
00:13:26,900 --> 00:13:29,700
they usually get the results 
back within 48 hours or so. 

263
00:13:29,900 --> 00:13:32,000
But there's probably a day 
Feldman actually started doing 

264
00:13:32,000 --> 00:13:35,800
it in his own blood work panel 
company, but I'm not really sure

265
00:13:36,200 --> 00:13:38,700
if I think that's live, but I 
never used it yet. 

266
00:13:39,400 --> 00:13:41,200
Okay, checking that cool. 
Thanks. 

267
00:13:41,500 --> 00:13:43,300
What about body fat percentage? 
You know what your body fat 

268
00:13:43,300 --> 00:13:48,700
percentages around depending on 
the day, anywhere from 12 to 15 

269
00:13:49,500 --> 00:13:52,200
12 to 15. 
What my in body says, I got to 

270
00:13:52,200 --> 00:13:55,000
embody that I use every once in 
a while what kind is it. 

271
00:13:55,700 --> 00:13:59,600
It was 1820, got you? 
That's the atom. 

272
00:14:00,800 --> 00:14:02,000
That's not like the the home 
way. 

273
00:14:02,000 --> 00:14:03,400
That's like the commercial 
grade, right? 

274
00:14:04,400 --> 00:14:06,500
No, no, that's the consumer 
product. 

275
00:14:06,500 --> 00:14:11,200
Very nice, nice. 
Alright, 2015 percent. 

276
00:14:11,500 --> 00:14:14,100
Talking about training, man. 
What is training look like right

277
00:14:14,100 --> 00:14:17,100
now for you the training. 
Right now is been a little off 

278
00:14:17,100 --> 00:14:21,500
and on for a while, there still 
may be a month and a half ago. 

279
00:14:21,500 --> 00:14:26,100
I was doing heavy strength, 
training, three to four days a 

280
00:14:26,100 --> 00:14:31,200
week with maybe once a week with
some kind of metabolic 

281
00:14:31,200 --> 00:14:34,000
conditioning, the last month and
a half. 

282
00:14:34,100 --> 00:14:38,700
Purcell, I've just been getting 
things in when I can because 

283
00:14:38,700 --> 00:14:40,400
I've been super busy with other 
stuff. 

284
00:14:41,100 --> 00:14:45,500
So I've been maybe three days a 
week, four days a week doing 

285
00:14:45,800 --> 00:14:48,900
whatever I can think to do. 
When I get there for the day, 

286
00:14:49,700 --> 00:14:52,100
based on how much time I have 
and what else is going on, 

287
00:14:52,100 --> 00:14:54,500
right? 
So it hasn't been anything in 

288
00:14:54,508 --> 00:14:57,600
the system, so it's on, on my 
list of things to do. 

289
00:14:57,900 --> 00:15:00,900
Best part of this is to get back
into a regular string regular 

290
00:15:00,900 --> 00:15:02,600
Street. 
Okay, cool. 

291
00:15:02,600 --> 00:15:03,900
Cool. 
So you're not doing like a 

292
00:15:04,200 --> 00:15:06,600
Specific body part, split or 
anything like that. 

293
00:15:06,600 --> 00:15:12,100
Then, no, I do it more based off
of systems. 

294
00:15:12,600 --> 00:15:17,000
So I do more of a conjugate 
program, so I'll do like, Max 

295
00:15:17,000 --> 00:15:24,400
effort, lower work on a Monday 
and I'll do Dynamic effort upper

296
00:15:24,400 --> 00:15:27,500
on Tuesday, then I'll do some 
carries and pushes and slide 

297
00:15:27,500 --> 00:15:30,900
work on Wednesday, and then Max 
effort upper on Thursday, and 

298
00:15:30,900 --> 00:15:33,200
then Dynamic effort lower on 
Friday. 

299
00:15:33,900 --> 00:15:35,600
Okay perfect. 
What about cardi and why? 

300
00:15:35,600 --> 00:15:38,300
That's my, that's my split and 
then cardio is kind of mixed in 

301
00:15:38,300 --> 00:15:41,500
based on the work sets. 
It's more about the break in 

302
00:15:41,500 --> 00:15:44,100
between the sets and things like
that then it is specifically 

303
00:15:44,100 --> 00:15:46,100
doing great. 
Okay, cool. 

304
00:15:47,100 --> 00:15:51,900
So I I'm not a fan of cardio so 
yeah, me neither most people 

305
00:15:51,900 --> 00:15:56,900
aren't do you have access to 
like, as your gym like a, you 

306
00:15:56,900 --> 00:15:59,700
using like a fully equipped gym 
right now is your gym lockdown? 

307
00:15:59,700 --> 00:16:00,700
Or what's your status? 
There? 

308
00:16:01,500 --> 00:16:03,500
It's a CrossFit gym. 
We've got a ton of bear. 

309
00:16:03,700 --> 00:16:08,000
We don't have any machines, it's
all free weights, but I've got, 

310
00:16:08,000 --> 00:16:09,600
I mean, I've got everything I 
need to do pretty much 

311
00:16:09,600 --> 00:16:13,400
everything I need kettlebells 
dumbbells, plates are Bells, 

312
00:16:13,900 --> 00:16:16,700
their options for cardio. 
Probably are what, like a rower 

313
00:16:16,700 --> 00:16:19,300
and a treadmill. 
Got a rower. 

314
00:16:19,300 --> 00:16:27,300
We've got a What are those that 
true form Runner and that's key 

315
00:16:27,300 --> 00:16:31,300
herbs and we got are bikes. 
Okay, cool, cool, cool, cool. 

316
00:16:32,800 --> 00:16:35,200
All right, and we have a track, 
we have an indoor track to so 

317
00:16:35,900 --> 00:16:38,800
nice. 
Walk me through a typical day 

318
00:16:38,800 --> 00:16:41,400
for you, man, what is 24 hours 
of flight with regards to what 

319
00:16:41,400 --> 00:16:42,800
time you wake up, what time you 
eat? 

320
00:16:42,800 --> 00:16:44,800
What time you sleep? 
What time you train just kind 

321
00:16:44,800 --> 00:16:46,200
of. 
Yes, that's all. 

322
00:16:46,200 --> 00:16:48,400
That's all changing to. 
So, gosh, man. 

323
00:16:49,400 --> 00:16:53,100
So currently I am practicing as 
starting. 

324
00:16:53,400 --> 00:16:56,100
Weak at getting up at 4:00 in 
the morning every morning. 

325
00:16:56,800 --> 00:16:59,700
Because starting next week I 
have a personal training client 

326
00:16:59,700 --> 00:17:01,700
that's going to be three days a 
week at 5:00 a.m. 

327
00:17:03,400 --> 00:17:08,599
So that's new for me. 
So getting up at 4:00 when my 

328
00:17:08,599 --> 00:17:14,500
day's going to start have a 
client and then I start a new 

329
00:17:14,500 --> 00:17:17,000
job, a new contract in a couple 
weeks. 

330
00:17:17,300 --> 00:17:21,800
So from the client I'll be going
to work get off of work. 

331
00:17:21,800 --> 00:17:26,000
I'll probably go to the gym and 
do my workouts have more clients

332
00:17:26,000 --> 00:17:28,700
or coach a class to do something
like that, and then go home and 

333
00:17:28,700 --> 00:17:32,100
do other stuff. 
How many meals are you? 

334
00:17:32,500 --> 00:17:35,100
I eat in a day. 
Few meals. 

335
00:17:35,100 --> 00:17:37,500
And at least one sometimes, two 
shakes. 

336
00:17:38,800 --> 00:17:40,400
All right, and waste on how I 
feel. 

337
00:17:40,500 --> 00:17:42,900
What time are. 
Those probably going to fall in 

338
00:17:42,900 --> 00:17:45,900
with your new protocol. 
This shake the I'll probably 

339
00:17:45,900 --> 00:17:51,100
have a shake in the morning. 
When I first get up, so I'm all 

340
00:17:51,100 --> 00:17:52,500
this stuff happening the same 
time, right? 

341
00:17:52,500 --> 00:17:56,300
So, I stopped drinking coffee 
this week as well, so, it's a 

342
00:17:56,300 --> 00:17:59,300
replace my, the habit of having 
some coffee in the morning. 

343
00:17:59,300 --> 00:18:01,200
I started just having a shake in
the morning instead. 

344
00:18:02,200 --> 00:18:04,700
This is like a protein. 
Something like just, yeah, just 

345
00:18:04,700 --> 00:18:06,200
protein. 
Shake, just a protein shake. 

346
00:18:06,200 --> 00:18:08,500
So I usually do a chocolate or 
strawberry. 

347
00:18:08,500 --> 00:18:14,800
He quit protein with like a 
Chuck flavored element packet. 

348
00:18:15,300 --> 00:18:18,100
Gotcha. 
Nice. 

349
00:18:18,100 --> 00:18:21,500
And then what time is your first
meal probably going to fall my 

350
00:18:21,500 --> 00:18:23,500
first nail. 
I usually eat around like a 

351
00:18:23,500 --> 00:18:26,100
lemon. 
Okay. 

352
00:18:28,200 --> 00:18:30,600
I'm going to unmute and even 
then sometimes I'm not even 

353
00:18:30,600 --> 00:18:32,800
hungry. 
Like, I just, we're getting on 

354
00:18:32,800 --> 00:18:34,700
this call. 
It's, you know, our time on this

355
00:18:34,700 --> 00:18:36,700
call. 
It's 2 o'clock my time and I 

356
00:18:36,700 --> 00:18:38,400
just finished lunch like, an 
hour ago. 

357
00:18:39,300 --> 00:18:41,900
Are you eating pretty much the 
same thing for lunch every day 

358
00:18:41,900 --> 00:18:44,700
and you mix it up quite a bit? 
Yeah, I'm pretty basic. 

359
00:18:44,700 --> 00:18:48,800
So right now, I'm doing ground 
beef and lamb. 

360
00:18:49,700 --> 00:18:52,700
Nice. 
Mixing the two up ground beef 

361
00:18:52,700 --> 00:18:55,500
and ground lamb or like lamb 
chops or some ground beef and 

362
00:18:55,500 --> 00:18:57,500
ground lamb? 
Nice! 

363
00:18:58,300 --> 00:18:59,800
Lots of. 
I don't like saying, man, I love

364
00:18:59,800 --> 00:19:01,600
lamb lot. 
People don't like, really, oh my

365
00:19:01,600 --> 00:19:05,100
God. 
It is, I can't say, I stumbled 

366
00:19:05,100 --> 00:19:07,200
on it, but I saw it in the 
store, like, two weeks ago, as I

367
00:19:07,200 --> 00:19:10,500
got me, try this and I'm like, 
oh my God, this is amazing. 

368
00:19:10,700 --> 00:19:14,100
Yeah, it's kind of very distinct
flavor, for sure it's tender. 

369
00:19:14,100 --> 00:19:19,100
It's like, yeah, it's not gay. 
It's not as But see, I don't 

370
00:19:19,100 --> 00:19:22,200
like the flavor of grass-fed 
beef, if I'm being honest. 

371
00:19:22,300 --> 00:19:23,800
Mmm. 
Right as much. 

372
00:19:23,800 --> 00:19:26,600
So I think this is much better. 
Yeah, it's tight. 

373
00:19:26,700 --> 00:19:30,100
It's tasty for sure. 
When is your second, I'm 

374
00:19:30,100 --> 00:19:32,800
assuming right after you get out
of the gym off of work, 

375
00:19:34,200 --> 00:19:36,200
depending on when I get home. 
Yeah, it depends on when I get 

376
00:19:36,200 --> 00:19:37,900
home from the gym working with 
the class. 

377
00:19:37,900 --> 00:19:40,500
So I do client see evening, a 
coach classes in the evening. 

378
00:19:40,500 --> 00:19:44,500
So usually when I get home from 
that, so that could be, that's 

379
00:19:44,500 --> 00:19:47,800
probably 7:00 ish. 
Catch and my second. 

380
00:19:48,900 --> 00:19:51,700
And when is that second in 
between there I may have a 

381
00:19:51,708 --> 00:19:54,500
shake. 
So like if I'm On the, on the 

382
00:19:54,500 --> 00:19:57,800
way to the gym from work. 
I may have a shake on the way, 

383
00:19:57,800 --> 00:19:59,600
depending on how the day is 
going or whatever. 

384
00:20:00,100 --> 00:20:03,000
Gotcha. 
You ever eat anything after your

385
00:20:03,100 --> 00:20:05,200
meal around seven? 
Like a late-night snack, because

386
00:20:05,200 --> 00:20:08,000
that's pretty much the last not 
usually know. 

387
00:20:09,200 --> 00:20:13,600
Okay, if I give I ever do get a 
hankering for something after my

388
00:20:13,600 --> 00:20:18,000
meal, it might be, I'll make 
cook up some bacon or I might 

389
00:20:18,000 --> 00:20:20,800
have some jerky laying around or
do something like that, but it 

390
00:20:20,800 --> 00:20:22,800
doesn't happen a lot. 
What time do you normally? 

391
00:20:22,800 --> 00:20:28,100
Go to sleep? 
Normally like 12, but I'm trying

392
00:20:28,100 --> 00:20:30,100
to now because of my new 
schedule, trying to start to go 

393
00:20:30,108 --> 00:20:32,800
to bed by 9:00. 
Yeah, might be a little bit of 

394
00:20:32,800 --> 00:20:34,800
an adjustment man going from 12 
to 9. 

395
00:20:35,400 --> 00:20:37,200
That's not that's a lot of 
adjustment. 

396
00:20:37,200 --> 00:20:39,200
Yeah. 
Nice. 

397
00:20:39,700 --> 00:20:42,100
And when does that, that starts 
pretty much like effective 

398
00:20:42,100 --> 00:20:43,400
immediately or when does that 
start? 

399
00:20:43,500 --> 00:20:45,500
Yeah, I started doing that 
beginning of this week. 

400
00:20:46,000 --> 00:20:47,100
Did you wake up at 4:00 today 
then? 

401
00:20:47,800 --> 00:20:51,000
Yep, how you feel with with that
and you feel pretty natural wide

402
00:20:51,100 --> 00:20:54,700
width back. 
So what I'm doing right now Is 

403
00:20:54,700 --> 00:20:57,200
I'm getting up to get used to 
getting up and then I'm doing 

404
00:20:57,200 --> 00:21:00,200
something for the time period 
that I would normally be with my

405
00:21:00,200 --> 00:21:03,200
client and get home. 
And then I'm going back to bed, 

406
00:21:04,000 --> 00:21:07,400
nice. 
So I gotta for, I got up and did

407
00:21:07,400 --> 00:21:08,600
some work at work. 
Through some stuff. 

408
00:21:08,600 --> 00:21:11,500
Did stuff around the apartment 
and 6:30. 

409
00:21:12,000 --> 00:21:17,500
I went back to bed, nice with 
with this shift happening, your 

410
00:21:17,500 --> 00:21:21,300
sleeves kind of all jacked up, 
but generally speaking, do you 

411
00:21:21,300 --> 00:21:23,200
sleep pretty good? 
Like you have a restful night 

412
00:21:23,200 --> 00:21:24,600
sleep? 
Wake up feeling And yeah in 

413
00:21:24,600 --> 00:21:26,300
trouble. 
Yeah, yeah. 

414
00:21:27,200 --> 00:21:28,500
Okay. 
Okay, good. 

415
00:21:29,800 --> 00:21:31,800
What about water intake, man? 
I wish that you getting in. 

416
00:21:32,700 --> 00:21:36,000
Yeah, I do at least three he 
sometimes four liters of water a

417
00:21:36,000 --> 00:21:37,600
day. 
Okay, perfect. 

418
00:21:38,300 --> 00:21:41,100
That's that's the easy one. 
What about electrolytes? 

419
00:21:42,000 --> 00:21:44,500
I got a SodaStream. 
I put in the element in every 

420
00:21:44,500 --> 00:21:46,300
one of those leaders. 
Okay. 

421
00:21:46,300 --> 00:21:48,200
Just that one of those packets. 
Yep. 

422
00:21:49,200 --> 00:21:51,600
All right, so you're getting 
about Four Element packets a day

423
00:21:51,600 --> 00:21:56,300
then yeah on average. 
Are you also salt in your food 

424
00:21:56,300 --> 00:21:57,700
quite a bit? 
In addition to the element, 

425
00:21:57,700 --> 00:22:01,100
packets are now you betcha. 
All right, so salt should be 

426
00:22:01,100 --> 00:22:03,000
totally fine. 
Yeah. 

427
00:22:03,800 --> 00:22:05,500
Are you configure? 
I figure. 

428
00:22:05,500 --> 00:22:07,900
I'm in the five to seven grams a
day range. 

429
00:22:08,300 --> 00:22:09,900
Yeah. 
Because they have 1,000 

430
00:22:09,900 --> 00:22:12,600
milligrams per pack and I'm 
pretty sure right. 

431
00:22:12,600 --> 00:22:15,000
And then I think they get 200 
milligrams of potassium. 

432
00:22:15,700 --> 00:22:17,600
Yep. 
Are you doing anything? 

433
00:22:17,700 --> 00:22:21,100
Additionally for potassium or 
just the element packets. 

434
00:22:22,600 --> 00:22:24,000
Additionally outside of the 
meat. 

435
00:22:24,000 --> 00:22:26,400
No, okay, cool. 
Yeah, that people don't realize 

436
00:22:26,400 --> 00:22:28,000
there's quite a bit of potassium
in red meat. 

437
00:22:28,000 --> 00:22:31,100
So if you're eating that much 
protein, you're probably 

438
00:22:31,100 --> 00:22:33,200
covering your bases from a 
potassium standpoint. 

439
00:22:33,700 --> 00:22:36,700
Yeah, that's it's yeah. 
I haven't had any issues with 

440
00:22:36,700 --> 00:22:40,500
any of that, perfect. 
All right. 

441
00:22:40,500 --> 00:22:42,900
What about supplements, what are
you taking for that? 

442
00:22:43,400 --> 00:22:47,900
If I'm so I do beef, liver 
capsules daily, I think the 

443
00:22:47,900 --> 00:22:49,600
viral proteins beef liver 
capsules. 

444
00:22:49,700 --> 00:22:51,700
Hmm. 
So there's four of those in the 

445
00:22:51,900 --> 00:22:53,400
Ring. 
I do one of the for one serving 

446
00:22:53,400 --> 00:22:56,600
a day. 
I do. 

447
00:22:58,700 --> 00:23:01,300
Whoo, Pew, worry. 
I don't know how they pronounce 

448
00:23:01,300 --> 00:23:03,700
it now. 
Used to be pure Pharma, but they

449
00:23:03,700 --> 00:23:05,200
change their name and I don't 
know how to pronounce it. 

450
00:23:05,200 --> 00:23:11,500
It's pu Ori, but they have a 
magnesium zinc, vitamin D fish 

451
00:23:11,500 --> 00:23:15,000
oil packet that I do every day. 
Nice. 

452
00:23:16,900 --> 00:23:19,200
Any creatine or thinner that? 
Nope. 

453
00:23:20,900 --> 00:23:24,300
All right. 
I've tried creatine in the past 

454
00:23:24,300 --> 00:23:26,200
and it's never seem to do 
anything for me. 

455
00:23:26,700 --> 00:23:28,200
Yeah, create seam is a funny 
one, man. 

456
00:23:28,200 --> 00:23:30,200
Like, I've talked to some people
and they say they can, they can 

457
00:23:30,200 --> 00:23:32,900
tell profound difference. 
When they start taking creatine,

458
00:23:33,200 --> 00:23:36,100
I can never feel a difference 
when I start taking creatine. 

459
00:23:36,100 --> 00:23:39,900
However, the research is pretty 
compelling that it is effective.

460
00:23:39,900 --> 00:23:42,300
So all take it? 
Yeah, daily, like, I'll take 

461
00:23:42,300 --> 00:23:44,900
five grams extra days just 
because, but I don't ever 

462
00:23:44,900 --> 00:23:47,700
anticipate seeing a, you know, 
tangible difference in the 

463
00:23:47,700 --> 00:23:50,300
day-to-day, right? 
I don't have an issue taking it.

464
00:23:50,500 --> 00:23:53,300
I know that a few years ago I 
tried I don't even remember 

465
00:23:53,300 --> 00:23:55,900
which brand it was but after 
about two weeks my nipple 

466
00:23:55,900 --> 00:24:00,100
started hurting that's so I was 
like okay I'm stopping this 

467
00:24:00,100 --> 00:24:04,200
under this brand. 
Yeah and it went away as soon as

468
00:24:04,200 --> 00:24:06,000
I stopped taking it went away. 
It was weird. 

469
00:24:06,200 --> 00:24:09,100
Yeah that is really weird man I 
started using a I bought some 

470
00:24:09,100 --> 00:24:12,800
from first form and it seems to 
work pretty good. 

471
00:24:12,808 --> 00:24:15,700
I mean a good creates him on 100
they're all pretty much the same

472
00:24:15,700 --> 00:24:17,500
thing. 
But the quality you guys matter 

473
00:24:17,500 --> 00:24:20,200
in the the solubility matters. 
Like I hate tasting. 

474
00:24:20,200 --> 00:24:23,500
The The grittiness in my water, 
but they're there. 

475
00:24:23,500 --> 00:24:24,900
Creatine seemed to dissolve. 
Pretty good. 

476
00:24:24,900 --> 00:24:28,700
I don't get any gritty after 
flavor or anything but yeah, I 

477
00:24:28,700 --> 00:24:30,800
got a problem doing it. 
I just didn't ever really felt 

478
00:24:30,800 --> 00:24:34,500
like it did. 
Yeah, I do know that I keep 

479
00:24:34,500 --> 00:24:36,600
hearing more and more people 
talking about all the different 

480
00:24:36,600 --> 00:24:39,400
benefits and you know, people 
that I respect, you know, that 

481
00:24:39,400 --> 00:24:42,500
you and Rob wolf and Rachel 
Gregory. 

482
00:24:42,500 --> 00:24:44,400
And I keep hearing people 
talking about, you need to start

483
00:24:44,400 --> 00:24:46,600
taking it whether you think you 
needed or not, you need it. 

484
00:24:47,000 --> 00:24:50,300
Yeah, at this is one of those 
things that it does work. 

485
00:24:50,500 --> 00:24:52,400
But it's not going to like in 
high school. 

486
00:24:52,400 --> 00:24:54,500
You know, you go to the locker 
rooms and people like, oh, man, 

487
00:24:54,500 --> 00:24:57,500
he's on good that creatine. 
He going to Get Swole, but it's 

488
00:24:57,500 --> 00:25:00,900
like, you're not gonna not gonna
feel any pronounced, crazy 

489
00:25:00,900 --> 00:25:02,900
difference with creatine. 
It just kind of more of like a, 

490
00:25:03,200 --> 00:25:04,800
the compounding effect over 
time. 

491
00:25:04,800 --> 00:25:06,400
You know. 
Right, right. 

492
00:25:06,500 --> 00:25:09,600
Okay. 
All right, so you said, you 

493
00:25:09,608 --> 00:25:12,900
turned 50 in May, right? 
Yep. 

494
00:25:13,300 --> 00:25:15,700
All right, how much time do you 
realistically? 

495
00:25:15,700 --> 00:25:18,900
Have to dedicate to a legitimate
cutting period. 

496
00:25:20,000 --> 00:25:21,800
I got as much time as we need, 
man. 

497
00:25:22,300 --> 00:25:26,200
I generally recommend people 
allocate about four to six 

498
00:25:26,200 --> 00:25:30,100
months worth of time for dieting
down, and then it's going to be 

499
00:25:30,100 --> 00:25:32,800
a little bit depending upon the 
individual, but usually about 

500
00:25:32,800 --> 00:25:35,800
two to three months worth of 
time to reverse die, back up to 

501
00:25:35,800 --> 00:25:38,400
a maintenance, and then from 
there, they would stay at their 

502
00:25:38,400 --> 00:25:41,500
maintenance or Surplus for, you 
know, a year or two. 

503
00:25:42,400 --> 00:25:44,300
Okay, that's typically what I 
would recommend. 

504
00:25:44,300 --> 00:25:47,400
So if we started this little 
experiment. 

505
00:25:47,400 --> 00:25:51,500
Now, for instance, that would 
give us Let's see here, November

506
00:25:51,500 --> 00:25:54,400
December, January February, 
March, April. 

507
00:25:54,800 --> 00:25:59,000
And you'd pretty much be 
finishing up your cut and April 

508
00:26:00,600 --> 00:26:03,200
March, or April, and then coming
back up to you. 

509
00:26:03,200 --> 00:26:06,800
Reverse and back to a somewhat 
degree of normal life by your 

510
00:26:06,800 --> 00:26:12,500
birthday. 
Okay, so That works because the 

511
00:26:12,500 --> 00:26:14,400
long carputer. 
I'm speaking of the long, the 

512
00:26:14,400 --> 00:26:18,400
low-carb, you do cruise in May 
so let's get ripped for the 

513
00:26:18,400 --> 00:26:19,400
cruise. 
I love it. 

514
00:26:19,900 --> 00:26:23,400
Yeah, you would definitely be 
ripping for sure. 

515
00:26:25,200 --> 00:26:26,900
But treatment I'm going to talk 
you into freaking doing a 

516
00:26:26,900 --> 00:26:28,000
competition. 
Like you're going to put all 

517
00:26:28,000 --> 00:26:30,200
this work and you're gonna see 
how you look at the end of it. 

518
00:26:30,200 --> 00:26:32,700
And you're going to, I feel like
I need a lot more mass, man. 

519
00:26:32,900 --> 00:26:35,200
I just don't feel like, I got 
enough lean mass, like I meant 

520
00:26:35,200 --> 00:26:38,400
about 94, 95 pounds of skeletal 
muscle mass right now. 

521
00:26:39,100 --> 00:26:42,100
Yeah, but feel like be on stage.
I feel like I need a lot more 

522
00:26:42,100 --> 00:26:43,900
than that. 
It just depends what what 

523
00:26:43,900 --> 00:26:46,800
division you and I mean you 
would be dangerous on like a 

524
00:26:46,808 --> 00:26:49,900
physique competitor. 
You know, if you went physique 

525
00:26:49,900 --> 00:26:53,700
division, where the war the 
board shorts and still depends 

526
00:26:53,700 --> 00:26:56,100
on how you display. 
That is like you've got a good 

527
00:26:56,100 --> 00:26:57,600
shape. 
So like you would be able to be 

528
00:26:57,600 --> 00:26:59,900
very competitive in a physique 
class, you may not be as 

529
00:26:59,900 --> 00:27:02,900
competitive in that can open 
bodybuilding division, but you 

530
00:27:02,900 --> 00:27:04,000
got to start somewhere, you 
know. 

531
00:27:04,900 --> 00:27:08,000
Yeah. 
Plus I mean you would be able to

532
00:27:08,300 --> 00:27:10,800
I mean you look like you're 
freaking 30, not 50. 

533
00:27:10,800 --> 00:27:13,000
So like you'll be able to just 
freaking dominate all of the 

534
00:27:13,000 --> 00:27:15,800
Masters divisions, you got that 
going for you too. 

535
00:27:17,800 --> 00:27:22,000
Alright, so this is what we're 
going to do the thing about 

536
00:27:22,100 --> 00:27:24,800
competition prep and really 
trying to optimize for body fat 

537
00:27:24,800 --> 00:27:28,400
loss is, you know, track and 
macros getting things dialed in 

538
00:27:28,400 --> 00:27:30,400
and treating it like a 
scientific experiment in which 

539
00:27:30,400 --> 00:27:32,800
you're controlling for as many 
variables as possible. 

540
00:27:32,800 --> 00:27:37,800
So you kind of I mean, you you 
tend to eat fairly intuitively 

541
00:27:37,800 --> 00:27:38,800
right? 
Like, you've been able to just 

542
00:27:38,800 --> 00:27:43,200
eat till satiety with a higher 
protein, ample fat, very low 

543
00:27:43,200 --> 00:27:45,600
carb approach. 
You haven't probably needed to 

544
00:27:45,600 --> 00:27:48,200
track macros religiously over 
the past several months. 

545
00:27:50,000 --> 00:27:51,900
Yeah, no, that dude. 
Yeah, because I get to a point. 

546
00:27:51,900 --> 00:27:54,400
So, I tracked, Mac Pro's, 
whenever I'm changing something 

547
00:27:55,200 --> 00:27:57,900
to kind of do a tester 
experiment, to see where I'm at 

548
00:27:57,900 --> 00:28:00,200
with different things. 
But once I get to what I'm happy

549
00:28:00,200 --> 00:28:03,100
with, and I do that for a while,
then I kind of know where I'm 

550
00:28:03,100 --> 00:28:04,300
at. 
Then I stopped tracking and I'm 

551
00:28:04,300 --> 00:28:08,300
usually Pretty good, you know? 
And then I also, because of been

552
00:28:08,300 --> 00:28:10,300
doing it for so long. 
I can get on the embodying, 

553
00:28:10,300 --> 00:28:12,200
Lego, my body fats going up a 
little bit. 

554
00:28:12,200 --> 00:28:13,800
I need to adjust here just 
there. 

555
00:28:13,800 --> 00:28:17,900
I can, I can kind of manage on 
the fly, so, but tracking I'm 

556
00:28:17,900 --> 00:28:19,400
comfortable with tracking if 
needed. 

557
00:28:19,700 --> 00:28:22,700
Yeah, I'm definitely a huge 
advocate for tracking win in a 

558
00:28:22,700 --> 00:28:25,400
prep simply because it has the 
calories drop. 

559
00:28:25,500 --> 00:28:28,400
You're not really going to be 
able to lean on your intuition, 

560
00:28:28,400 --> 00:28:31,500
to eat properly because you're 
going to get hungry or so if you

561
00:28:31,500 --> 00:28:34,300
start eating until you're 
satisfied, you just simply never

562
00:28:34,300 --> 00:28:37,300
going to Reach the level of a 
deficit you would need to be to 

563
00:28:37,300 --> 00:28:40,100
really optimize for losing as 
much body fat as possible, 

564
00:28:40,700 --> 00:28:43,400
right? 
So yeah, I'm glad we're on the 

565
00:28:43,400 --> 00:28:47,800
same page here and with regard 
to the training, you know, you 

566
00:28:47,800 --> 00:28:50,000
kind of want to standardize, you
want to standardize everything, 

567
00:28:50,000 --> 00:28:52,900
you can when you're in a prep. 
Like you don't want to, you 

568
00:28:52,900 --> 00:28:55,300
know, come out the gate guns 
blazing doing a ton of cardio 

569
00:28:55,300 --> 00:28:57,300
because then you don't want to 
have any room to scale that 

570
00:28:57,300 --> 00:28:59,800
cardio up. 
You do want to be pretty 

571
00:28:59,800 --> 00:29:02,700
consistent with your training 
and then you want to maintain 

572
00:29:03,100 --> 00:29:07,900
that degree of Density and, you 
know, frequency and volume 

573
00:29:07,900 --> 00:29:11,600
throughout the prep if possible,
because as your body dips into a

574
00:29:11,600 --> 00:29:14,700
deeper and deeper deficit, your 
body is going to want to become 

575
00:29:14,700 --> 00:29:17,400
catabolic. 
But one way to combat against 

576
00:29:17,400 --> 00:29:21,100
that is to continue to subject 
your muscles to The Strain that 

577
00:29:21,100 --> 00:29:23,800
you've been subjecting them to 
thus far and basically give your

578
00:29:23,800 --> 00:29:26,500
body reason to maintain that 
lean mass as the calories 

579
00:29:26,500 --> 00:29:30,200
continue to drop. 
So we may have to kind of get 

580
00:29:30,200 --> 00:29:34,200
some type of you know, split or 
formulated. 

581
00:29:34,700 --> 00:29:36,800
Sure with your training that way
you don't have to feel locked 

582
00:29:36,800 --> 00:29:39,000
into a training protocol but I 
want to make sure that we've got

583
00:29:39,000 --> 00:29:42,600
some benchmarks to training and 
we can kind of have something 

584
00:29:42,600 --> 00:29:46,400
solid to intangible to know that
we're hitting the right metrics.

585
00:29:46,900 --> 00:29:49,300
Yeah I think that's going to be 
the hardest part of all. 

586
00:29:49,400 --> 00:29:51,700
Well besides dealing with the 
hunger I think that's to be the 

587
00:29:51,700 --> 00:29:58,300
second hardest part because I 
tend to Enjoy some flexibility 

588
00:29:58,300 --> 00:30:02,100
in my program so I don't usually
go into a day of workouts with 

589
00:30:02,300 --> 00:30:04,100
these are the five or six 
exercises. 

590
00:30:04,100 --> 00:30:06,000
I'm going to do. 
These are the set Sansa reps. 

591
00:30:06,000 --> 00:30:09,300
It's more like I go in with 
here's the concept of the 

592
00:30:09,300 --> 00:30:11,700
stimulus. 
I'm looking for today and then I

593
00:30:11,700 --> 00:30:15,600
go in and I get that and I kind 
of just go with where I do. 

594
00:30:15,600 --> 00:30:18,400
What I know I need to do to get 
where I want to be for the day 

595
00:30:19,200 --> 00:30:22,700
when I whenever I followed a 
training program, I usually, 

596
00:30:22,700 --> 00:30:24,600
after about three weeks, I'm 
just off. 

597
00:30:25,200 --> 00:30:27,300
Yeah. 
And I totally respect that. 

598
00:30:27,300 --> 00:30:31,100
Like I don't want anybody to 
feel confined to a very specific

599
00:30:31,100 --> 00:30:33,300
training protocol because then 
they're not going to enjoy it as

600
00:30:33,300 --> 00:30:37,300
much and they're going to 
probably start slacking on it as

601
00:30:37,300 --> 00:30:40,100
specially as the calories, get 
lower in the energy decreases 

602
00:30:40,400 --> 00:30:42,100
because they don't really love 
what they're doing. 

603
00:30:42,100 --> 00:30:45,500
So I'd much rather you continue 
to love your training style. 

604
00:30:46,500 --> 00:30:49,100
I just want to make sure we have
some type of, you know, 

605
00:30:49,100 --> 00:30:51,700
benchmark in that training. 
So that we can ensure that we're

606
00:30:51,700 --> 00:30:55,600
not losing any intensity or 
volume or frequency for the 

607
00:30:55,800 --> 00:30:57,600
Stimulus that you're subjecting 
your muscles to. 

608
00:30:58,100 --> 00:31:00,700
Okay. 
So we can kind of play that by 

609
00:31:00,700 --> 00:31:01,700
ear. 
And kind of see how your body 

610
00:31:01,700 --> 00:31:07,600
responds as we go there with 
regard to Foods, you're pretty 

611
00:31:07,600 --> 00:31:09,600
much doing like a carnival 
approach, like you're not doing 

612
00:31:09,600 --> 00:31:11,500
a whole lot of veggies or 
anything like that, right? 

613
00:31:11,600 --> 00:31:13,600
Yeah man. 
I'm too lazy for all that stuff.

614
00:31:13,800 --> 00:31:15,500
Yeah, totally get that totally 
get that. 

615
00:31:15,500 --> 00:31:17,800
You're gonna love your 
micronutrient. 

616
00:31:17,800 --> 00:31:19,300
Needs it, right? 
Like you're not missing 

617
00:31:19,300 --> 00:31:22,100
anything. 
You know, blatantly obvious 

618
00:31:22,300 --> 00:31:22,800
thing there. 
Okay. 

619
00:31:22,800 --> 00:31:24,300
Nope. 
Perfect. 

620
00:31:26,000 --> 00:31:29,600
All right. 
So as far as the nutrition goes,

621
00:31:29,600 --> 00:31:32,000
just kind of give you a high 
level view of what you can 

622
00:31:32,000 --> 00:31:35,500
expect going forward, if we take
the next five months, for 

623
00:31:35,500 --> 00:31:39,300
instance, to cut, I'm going to 
start your calories, probably at

624
00:31:39,300 --> 00:31:44,400
about said you go up no higher 
than 2400 on average here 

625
00:31:44,400 --> 00:31:46,900
lately, right? 
Yeah. 24. 

626
00:31:46,900 --> 00:31:50,400
Maybe 25 one a day, but I'm 
usually not that much higher 

627
00:31:50,400 --> 00:31:51,800
than that. 
Okay, cool. 

628
00:31:52,000 --> 00:31:54,900
I'm probably going to start you 
right at 2500 and we'll just 

629
00:31:54,900 --> 00:31:57,700
start there. 
But I'm going to start you at a 

630
00:31:58,100 --> 00:32:01,400
higher fat protocol considerably
higher than you're currently 

631
00:32:01,400 --> 00:32:05,600
doing as high as, probably 80 
percent of your calories coming 

632
00:32:05,600 --> 00:32:08,800
from fat which is going to be a 
significant drop in protein than

633
00:32:08,800 --> 00:32:10,200
what you are currently 
consuming. 

634
00:32:10,200 --> 00:32:13,400
However, don't let that don't 
let that shock you because I'm 

635
00:32:13,400 --> 00:32:17,600
going to increase your protein 
and drop your fat week after 

636
00:32:17,600 --> 00:32:20,300
week as we go throughout this 
this protocol. 

637
00:32:21,000 --> 00:32:24,600
So we'll start you off the low 
protein that may cause some 

638
00:32:24,600 --> 00:32:27,200
initial GID. 
Grass may cause some initial 

639
00:32:27,400 --> 00:32:30,100
just adjustment and finding the 
types of foods that hit those 

640
00:32:30,100 --> 00:32:33,500
numbers, but worry, not because 
I guarantee we're going to start

641
00:32:33,500 --> 00:32:36,600
increasing the protein and 
simultaneously dropping the fat 

642
00:32:36,700 --> 00:32:39,900
to figure out what your protein 
threshold is. 

643
00:32:39,900 --> 00:32:43,300
So to speak. 
All that, while your total 

644
00:32:43,300 --> 00:32:46,000
calories are going to be 
dropping, and then I'm going to 

645
00:32:46,008 --> 00:32:48,700
start once once we reach that 
threshold on your protein, I'm 

646
00:32:48,708 --> 00:32:51,800
gonna start dropping your 
protein as well, so they can. 

647
00:32:52,200 --> 00:32:56,400
The total caloric intake will 
continue to decrease All the 

648
00:32:56,408 --> 00:33:00,900
while your body fat will be 
dropping and we will get you 

649
00:33:00,900 --> 00:33:04,200
pretty lean when I found. 
This is kind of super high level

650
00:33:04,200 --> 00:33:08,400
for people at listening is that,
you know when you're when you're

651
00:33:08,400 --> 00:33:14,200
starting a prep, I find it's 
very conducive to start with a 

652
00:33:14,208 --> 00:33:17,300
higher fat protocol at the 
onset, which is basically going 

653
00:33:17,300 --> 00:33:23,000
to ramp up your fat metabolism. 
And a lot of people have made 

654
00:33:23,000 --> 00:33:25,500
post and showcased Research 
indicates that. 

655
00:33:25,500 --> 00:33:28,400
Hey, If you eat more fat, you 
burn more fat, but you're also 

656
00:33:28,400 --> 00:33:31,100
more likely to store more fat 
and all that is true. 

657
00:33:31,200 --> 00:33:34,500
However, within the context of 
these very acute changes that 

658
00:33:34,500 --> 00:33:36,500
we're making it such a finite 
period of time. 

659
00:33:36,900 --> 00:33:39,400
That's not necessarily going to 
be playing Us by any means. 

660
00:33:39,400 --> 00:33:42,000
So we'll start with the higher 
fat protocol and then 

661
00:33:42,000 --> 00:33:45,100
immediately start increasing 
protein thereafter. 

662
00:33:45,500 --> 00:33:49,200
And then, once the protein 
starts to decrease later on into

663
00:33:49,200 --> 00:33:52,900
this prep, you're basically 
going to prefer the higher fat 

664
00:33:52,900 --> 00:33:55,500
ratio from a muscle preservation
stem. 

665
00:33:55,700 --> 00:33:57,500
A point. 
And from a hormonal hormonal 

666
00:33:57,500 --> 00:33:59,200
standpoint, you know, 
standpoint. 

667
00:33:59,200 --> 00:34:02,000
Because when your body fat gets 
really like, when you start 

668
00:34:02,000 --> 00:34:05,400
getting sub five percent body 
fat, you know, you're not taking

669
00:34:05,400 --> 00:34:06,300
in. 
If you're doing a whole bunch of

670
00:34:06,300 --> 00:34:09,199
high protein, and this is what 
most body builders are doing. 

671
00:34:09,800 --> 00:34:12,000
This is kind of my issue with a 
lot of the traditional 

672
00:34:12,000 --> 00:34:14,600
protocols. 
These guys that are doing very, 

673
00:34:14,600 --> 00:34:17,500
very high protein with the 
intention of preserving as much 

674
00:34:17,500 --> 00:34:20,600
lean mass as possible because 
protein is muscle sparing. 

675
00:34:20,600 --> 00:34:22,900
Absolutely. 
But if you don't have hardly any

676
00:34:22,900 --> 00:34:26,199
diet, anybody fats on you two, 
To work with. 

677
00:34:26,199 --> 00:34:29,400
Anyways, you'll harm hormones 
are going to tank and I mean 

678
00:34:29,400 --> 00:34:31,400
satiety is all screwed up style 
is going to be screwed up. 

679
00:34:31,400 --> 00:34:34,000
Anyways, because you going to be
hungry, but it really makes 

680
00:34:34,000 --> 00:34:37,199
muzzle preservation harder in 
the context of the lower 

681
00:34:37,199 --> 00:34:39,199
calories. 
If you have very little body fat

682
00:34:39,199 --> 00:34:41,699
to begin with and you're not 
taking it hardly any dietary 

683
00:34:41,699 --> 00:34:43,500
fat. 
So keeping that variable right? 

684
00:34:43,500 --> 00:34:47,000
As high as feasibly possible, 
seems to bode pretty well for 

685
00:34:47,000 --> 00:34:50,900
competitors following a 
ketogenic prep protocol, okay. 

686
00:34:51,000 --> 00:34:52,699
Cool. 
That was a little bit of a 

687
00:34:52,699 --> 00:34:55,000
mouthful here, you'll understand
a lot more as we get into this 

688
00:34:55,000 --> 00:34:58,000
but No, it makes sense because 
whenever I've done low protein, 

689
00:34:58,000 --> 00:35:01,800
I've got down to just doing a 
high-protein low-fat. 

690
00:35:01,800 --> 00:35:04,200
I've gotten down to like eight 
percent. 

691
00:35:05,200 --> 00:35:09,900
And I stopped because it lid, I 
just got to a point where I was 

692
00:35:09,900 --> 00:35:13,800
tired like, no matter what I 
did, I was just exhausted all 

693
00:35:13,800 --> 00:35:14,800
the time. 
Hmm. 

694
00:35:15,400 --> 00:35:17,000
You know? 
And I was like, okay, this is 

695
00:35:17,000 --> 00:35:20,100
got to just be because I just 
have no fuel in my system. 

696
00:35:20,100 --> 00:35:24,400
Unless I start eating more fat, 
it was just like, you know, by 

697
00:35:24,400 --> 00:35:27,600
1:00 in the afternoon. 
Every day as I just want to take

698
00:35:27,600 --> 00:35:28,800
a nap. 
This is ridiculous. 

699
00:35:28,900 --> 00:35:31,600
Mmm, Yeah. 
And honestly, man, like, when 

700
00:35:31,600 --> 00:35:35,400
you're, I mean, you've got, 
you've got protein as an amino 

701
00:35:35,400 --> 00:35:39,000
acid, you've got protein, as a, 
as a building block, for, for 

702
00:35:39,000 --> 00:35:41,500
recovering, from your training, 
from for building, more muscle 

703
00:35:41,500 --> 00:35:43,600
tissue. 
But when you're in a deficit, 

704
00:35:43,600 --> 00:35:45,300
when you're in a competition 
prep, you're not really trying 

705
00:35:45,300 --> 00:35:48,400
to build more muscle tissue. 
The focus then becomes to 

706
00:35:48,400 --> 00:35:51,500
preserve as much, lean muscle 
tissue as possible that you've 

707
00:35:51,500 --> 00:35:55,400
built up to that point Brandon. 
There's several different ways 

708
00:35:55,400 --> 00:35:55,800
to do. 
That. 

709
00:35:55,800 --> 00:36:00,500
So, you know, Simply Having more
calories is very muscle sparing.

710
00:36:00,500 --> 00:36:02,500
Like if you're in a caloric 
Surplus your likelihood of 

711
00:36:02,500 --> 00:36:05,800
losing muscle is significantly 
decreased, but since that's not 

712
00:36:05,800 --> 00:36:07,900
going to be the case, what other
variables do? 

713
00:36:07,900 --> 00:36:11,000
We have to pull one of which is 
simply continued resistance 

714
00:36:11,000 --> 00:36:12,500
training. 
So if you continue to subject 

715
00:36:12,500 --> 00:36:15,200
the body and the muscles to the 
resistance, that you've been 

716
00:36:15,200 --> 00:36:18,700
training at thus far, you're 
going to, you know, convince 

717
00:36:18,700 --> 00:36:21,700
your by that needs that lean 
mass and preserve it 

718
00:36:21,700 --> 00:36:25,300
accordingly. 
Another factor is to try and 

719
00:36:25,300 --> 00:36:29,300
keep your Testosterone as high 
as possible in the context of a 

720
00:36:29,308 --> 00:36:31,700
very low, calorie diet and low 
body fat. 

721
00:36:31,900 --> 00:36:35,000
And one great way of doing that,
in the context of low body fat 

722
00:36:35,000 --> 00:36:38,400
is to take in more dietary fat. 
So having that variable a little

723
00:36:38,400 --> 00:36:41,300
bit higher is going to help with
the muscle preservation and 

724
00:36:41,300 --> 00:36:44,900
overall energy as well. 
So kind of optimizing for these 

725
00:36:44,900 --> 00:36:48,700
variables as we go through and 
see how your body individually 

726
00:36:48,700 --> 00:36:50,200
responds to it, all is going to 
be. 

727
00:36:50,500 --> 00:36:51,700
That's what that's what it's all
about, man. 

728
00:36:54,900 --> 00:36:59,600
That is what it's all about. 
So a couple other things that I 

729
00:36:59,607 --> 00:37:02,800
would encourage you to do. 
So just to kind of give you an 

730
00:37:02,800 --> 00:37:06,500
idea of what to expect on my 
end, I'm going to make this and 

731
00:37:06,500 --> 00:37:08,100
then I do this, I do this for 
all my clients, I'm going to 

732
00:37:08,107 --> 00:37:10,900
make you a Google spreadsheet 
and it spreadsheets going to 

733
00:37:10,900 --> 00:37:13,700
have your Macros, which I'll 
adjust on a weekly basis 

734
00:37:14,000 --> 00:37:16,000
typically. 
I adjust those Max, okay, 

735
00:37:16,400 --> 00:37:18,900
awesome. 
Friday for the coming week. 

736
00:37:19,400 --> 00:37:23,000
So you'll see those every every 
Friday or Saturday get updated. 

737
00:37:23,100 --> 00:37:25,100
For the coming week because 
we'll be changing macros every 

738
00:37:25,100 --> 00:37:27,300
single week. 
Basically, with the intention of

739
00:37:27,300 --> 00:37:31,300
applying a steady consistent 
pressure over the course of the 

740
00:37:31,300 --> 00:37:34,400
entire prep. 
And so you just take those 

741
00:37:34,400 --> 00:37:37,800
numbers, those gold, macros plug
that into your macro tracker and

742
00:37:37,800 --> 00:37:41,600
then try and get within about 5 
grams of those goal, macros 

743
00:37:41,800 --> 00:37:44,300
every single day, every single 
week as we go forward. 

744
00:37:45,100 --> 00:37:46,000
Okay? 
Sounds good. 

745
00:37:47,300 --> 00:37:49,000
I'll send you a sample meal plan
as well. 

746
00:37:49,000 --> 00:37:52,100
That matches your first weeks 
macros, but don't feel like 

747
00:37:52,100 --> 00:37:54,300
you're obligated. 
Gated to stick to a sample meal 

748
00:37:54,300 --> 00:37:56,100
plan by any means as long as 
you're hitting the numbers and 

749
00:37:56,100 --> 00:37:57,800
it's all coming from good 
quality sources. 

750
00:37:57,800 --> 00:38:01,900
I'm happy, right? 
And then you said, you have 

751
00:38:01,900 --> 00:38:03,900
access to an embodies that at 
the gym. 

752
00:38:03,900 --> 00:38:06,400
Is that at your house that sits 
at home? 

753
00:38:06,600 --> 00:38:07,100
Okay. 
Perm. 

754
00:38:07,100 --> 00:38:11,700
About, do you weigh yourself 
pretty regularly or no? 

755
00:38:12,400 --> 00:38:15,300
Not reused. 
Again most of the data Gathering

756
00:38:15,300 --> 00:38:17,800
that I do is more when I'm 
trying to change or experiment. 

757
00:38:17,800 --> 00:38:24,900
Something so honored regular 
basis, I don't I can, but when 

758
00:38:24,900 --> 00:38:26,900
I'm curious about what's 
happening because I made a 

759
00:38:26,900 --> 00:38:29,300
change or something like that, 
they don't have on there so I 

760
00:38:29,300 --> 00:38:31,700
can hop on there and then we can
get a baseline set of numbers 

761
00:38:31,700 --> 00:38:34,000
and go from there. 
Okay, perfect, perfect. 

762
00:38:34,400 --> 00:38:37,600
So yeah, there's a column in 
that spreadsheet with your 

763
00:38:37,600 --> 00:38:41,500
Macros for your daily weight. 
So as you step on the scale, you

764
00:38:41,508 --> 00:38:43,900
know, first thing in the 
morning, just throw that number 

765
00:38:43,900 --> 00:38:45,400
in that spreadsheet. 
Call them as well. 

766
00:38:46,100 --> 00:38:48,100
Graduates going to fluctuate 
like it's going to go up. 

767
00:38:48,100 --> 00:38:49,900
It's gonna go down. 
You can do a heavy leg day, it's

768
00:38:49,900 --> 00:38:52,400
going to go up the next day. 
From water retention if you're 

769
00:38:52,400 --> 00:38:53,600
traveling, or if you don't 
sleep. 

770
00:38:53,800 --> 00:38:55,300
Good. 
It's going to go up from water 

771
00:38:55,300 --> 00:38:59,100
retention so don't let that that
weight, fluctuation. 

772
00:38:59,300 --> 00:39:01,500
I mean, you know, this still not
that that dress is your head or 

773
00:39:01,500 --> 00:39:03,700
anything. 
But it's good information for me

774
00:39:03,700 --> 00:39:06,500
to have because I can kind of 
see, you know, how how the 

775
00:39:06,500 --> 00:39:10,800
different factors from a macro 
standpoint or responding with 

776
00:39:10,800 --> 00:39:13,100
your body and then we can make 
better adjustments for you going

777
00:39:13,100 --> 00:39:16,700
forward. 
All let's see, what else? 

778
00:39:16,700 --> 00:39:19,600
What else? 
Yeah man. 

779
00:39:19,600 --> 00:39:22,600
I mean that's pretty much all 
the information I need to get 

780
00:39:22,600 --> 00:39:24,100
started. 
I'll build That this 

781
00:39:24,100 --> 00:39:26,000
spreadsheet, I'll get your 
initial macros. 

782
00:39:26,100 --> 00:39:28,600
I'll get all that sent to you 
and then we can just freaking 

783
00:39:28,600 --> 00:39:31,000
hit the ground running and and 
awesome. 

784
00:39:31,300 --> 00:39:36,100
How do you deal with? 
Because I'm expecting, if I get,

785
00:39:36,400 --> 00:39:39,300
you know, one of the things from
an aesthetic clinic view that 

786
00:39:39,300 --> 00:39:42,200
you that I hear a lot people, 
that lose a lot of weight, is, 

787
00:39:42,200 --> 00:39:46,100
what do you do about loose skin?
Chances are that I will pray 

788
00:39:46,100 --> 00:39:49,000
will be something that I'll 
probably deal with two degree 

789
00:39:49,500 --> 00:39:51,800
getting this low. 
Because I know just the way that

790
00:39:51,800 --> 00:39:54,800
I've lost over the past few 
years, I still have Some some 

791
00:39:54,800 --> 00:39:58,600
bagginess I've never been able 
to get rid of what do you tell 

792
00:39:58,600 --> 00:40:03,000
people when it comes to you know
they get really lean or they 

793
00:40:03,000 --> 00:40:05,000
lose a lot of weight. 
They've got this extra skin what

794
00:40:05,000 --> 00:40:06,800
do they do with it? 
Yes I'm in. 

795
00:40:06,800 --> 00:40:09,900
A lot of people honestly just 
kind of view that extra skin. 

796
00:40:09,900 --> 00:40:12,700
It's like a badge of honor and I
can totally respect that 

797
00:40:12,700 --> 00:40:15,300
mentality. 
There's not really any like 

798
00:40:15,300 --> 00:40:18,300
supplement or you know cream or 
lotion that's going to, you 

799
00:40:18,300 --> 00:40:19,900
know, make it disappear by any 
means. 

800
00:40:20,600 --> 00:40:23,400
Honestly, the best thing you can
do is just continue to build 

801
00:40:23,400 --> 00:40:24,800
more. 
Muscle over time and that will 

802
00:40:24,800 --> 00:40:27,900
help fill out that skin. 
Yeah, I've even got some loose 

803
00:40:27,900 --> 00:40:29,400
skin. 
Every time I do a competition 

804
00:40:29,400 --> 00:40:32,500
prep because I used to be 20 or 
30 pounds at one point. 

805
00:40:32,500 --> 00:40:34,000
So I've got some loose skin from
that. 

806
00:40:34,200 --> 00:40:38,200
Now as you do get into a deficit
like it will shrink up a bent 

807
00:40:38,200 --> 00:40:42,400
for sure but it's not going to 
be like stretch super tight 

808
00:40:42,400 --> 00:40:47,100
because you know skin is not as 
malleable and that regard over a

809
00:40:47,100 --> 00:40:51,000
very short, prep protocol 
period, right? 

810
00:40:51,000 --> 00:40:53,600
So I would just kind of, you 
know, take it as it comes and 

811
00:40:53,800 --> 00:40:56,200
And just embrace it when it does
get there. 

812
00:40:57,500 --> 00:41:01,400
Cool sounds good? 
Yeah, I'm excited, man. 

813
00:41:01,400 --> 00:41:04,900
It's gonna be cool to see see 
what happens to I'm curious to 

814
00:41:04,900 --> 00:41:08,700
see, like, a lot of people with 
bodybuilding and with like, 

815
00:41:09,000 --> 00:41:11,400
competition, perhaps on stuff. 
Like there's not really any 

816
00:41:11,900 --> 00:41:15,300
magic or Miracle or quickfix 
cure total, it's just simply the

817
00:41:15,900 --> 00:41:20,700
the consistency and the 
discipline Illustrated out over 

818
00:41:21,000 --> 00:41:23,500
you know weeks and months 
without for you. 

819
00:41:23,800 --> 00:41:28,600
And a lot of times people, man, 
they are Rock Solid for weeks 

820
00:41:28,600 --> 00:41:30,600
and then maybe even a month or 
two and then all of a sudden 

821
00:41:30,700 --> 00:41:33,500
they have to go to a party and 
something happened and they wind

822
00:41:33,500 --> 00:41:35,800
up totally going off the rails 
and eating everything in sight, 

823
00:41:36,700 --> 00:41:38,800
which all kind of plays into 
that sustainability Factor. 

824
00:41:38,800 --> 00:41:41,700
You know, you got to find, you 
got to dig deep to find that 

825
00:41:41,700 --> 00:41:43,600
motivation as to why you're 
doing this in the first place. 

826
00:41:43,600 --> 00:41:48,800
So for me, having actual show 
date on the calendar that says 

827
00:41:48,800 --> 00:41:50,700
hey look, I'm going to be 
stepping on stage in front of 

828
00:41:50,700 --> 00:41:52,900
all these people come hell or 
high water on this date, no 

829
00:41:52,900 --> 00:41:56,000
matter what. 
Is always in the back of my mind

830
00:41:56,000 --> 00:41:58,000
and ensures that I don't ever 
deviate. 

831
00:41:58,600 --> 00:42:00,700
Yeah. 
So like I don't know what your 

832
00:42:01,200 --> 00:42:05,600
grounding, you know, pillar is 
going to be but definitely have 

833
00:42:05,600 --> 00:42:08,400
something that's going to keep 
you accountable so that you 

834
00:42:08,408 --> 00:42:12,000
don't start straying as things 
start to get right monotonous, 

835
00:42:12,000 --> 00:42:12,900
right? 
Yeah. 

836
00:42:12,900 --> 00:42:15,100
No. 
I think honestly, I think the, 

837
00:42:15,300 --> 00:42:19,700
the cruise is what's comes up to
comes in my mind first awesome. 

838
00:42:19,700 --> 00:42:22,000
Just thinking about just think 
about the cruise and thinking 

839
00:42:22,000 --> 00:42:25,500
about that being the Showcase. 
This is gonna be the Savage 

840
00:42:25,500 --> 00:42:27,700
protocol showcase, man. 
There you go man. 

841
00:42:27,700 --> 00:42:29,900
There you go. 
Well, if you if you nail my 

842
00:42:29,900 --> 00:42:32,300
macros and I know I mean I know 
you know what you're doing with 

843
00:42:32,300 --> 00:42:34,900
regard to the training. 
I know, you know how to move. 

844
00:42:34,900 --> 00:42:36,900
I don't know how to train. 
I know you had, I don't know how

845
00:42:36,900 --> 00:42:39,500
to do all these things. 
So if you do my macros and you 

846
00:42:39,500 --> 00:42:42,800
do so over the next several 
months, I can 100% guarantee. 

847
00:42:42,800 --> 00:42:45,600
You you're gonna look freaking 
shredded on that cruise. 

848
00:42:46,300 --> 00:42:48,500
All right, let's do it. 
Awesome, man. 

849
00:42:49,100 --> 00:42:51,100
I'm not going to say. 
I'm not little scared. 

850
00:42:51,800 --> 00:42:53,000
Hey, don't be scared. 
Don't be scared. 

851
00:42:53,000 --> 00:42:55,400
Just you're gonna do. 
Just he's just gonna be so 

852
00:42:55,400 --> 00:42:57,600
different from what you're used 
to, because you're so much 

853
00:42:57,600 --> 00:43:02,500
higher protein then and there's 
gonna be a time in this prep, 

854
00:43:02,600 --> 00:43:05,900
where the fat is dropping in the
protein is rising. 

855
00:43:05,900 --> 00:43:09,500
So, there might be a time where 
your Macros, in the this 

856
00:43:09,500 --> 00:43:11,900
protocol are not too different 
from what, your Macros are 

857
00:43:11,900 --> 00:43:15,800
currently, probably different 
lower calories, obviously, but 

858
00:43:15,800 --> 00:43:19,400
probably pretty similar ratio, 
but it's honestly, just a simply

859
00:43:19,400 --> 00:43:22,300
simply a matter of getting to 
that point when it comes, you 

860
00:43:22,300 --> 00:43:24,600
know, right? 
Okay. 

861
00:43:24,900 --> 00:43:27,900
Yeah, so I actually just 
ordered, I think I would like a 

862
00:43:27,908 --> 00:43:31,100
month supply of Peter brick. 
So I got that coming in shortly 

863
00:43:33,200 --> 00:43:35,600
and then I guess we'll just go. 
And so I'm assuming I'm going to

864
00:43:35,600 --> 00:43:37,200
be eating one of those, a day at
least, right? 

865
00:43:37,700 --> 00:43:41,300
I wanted a, I never. 
I never, you know, say that 

866
00:43:41,300 --> 00:43:43,800
people have to eat bricks to 
follow this protocol because 

867
00:43:43,800 --> 00:43:47,100
that's certainly not a 
requirement, they're so good. 

868
00:43:47,800 --> 00:43:49,300
Well, I'm pretty, I'm pretty 
fond of. 

869
00:43:49,300 --> 00:43:51,700
I mean, honestly, that this is 
the reason the bricks are even a

870
00:43:51,700 --> 00:43:55,500
thing because of my competition 
prep It economy, they just right

871
00:43:55,500 --> 00:43:58,400
for me to get my Pro card and 
get freaking shredded. 

872
00:43:59,100 --> 00:44:02,100
And it provides like if you 
don't eat carbs and you don't 

873
00:44:02,100 --> 00:44:04,900
need a lot of veggies. 
I love me just as much as the 

874
00:44:04,900 --> 00:44:06,900
next person. 
But every once in a while, it's 

875
00:44:06,900 --> 00:44:09,100
kind of nice to have a different
taste or Texture. 

876
00:44:09,100 --> 00:44:12,000
And the brick satisfy that 
craving of mine, you know, 

877
00:44:12,000 --> 00:44:14,400
perfectly so I don't ever feel 
like that missing anything. 

878
00:44:15,100 --> 00:44:17,700
Yeah. 
Yeah, awesome, Aunt. 

879
00:44:17,700 --> 00:44:19,600
Well, I'll start getting this 
spreadsheet built out. 

880
00:44:19,600 --> 00:44:22,400
I'll start getting this sample 
meal plan built out of get all 

881
00:44:22,400 --> 00:44:25,500
your Macros to you. 
Um, I'm going to basically treat

882
00:44:25,500 --> 00:44:26,800
you. 
Like, I do all my other clients,

883
00:44:26,800 --> 00:44:29,400
so there's a software. 
Appreciate it Slack. 

884
00:44:29,500 --> 00:44:32,900
Are you familiar with slack? 
Yes, perfect, perfect. 

885
00:44:32,900 --> 00:44:35,500
So, that's what I use for my 
daily client communication. 

886
00:44:35,700 --> 00:44:38,600
So, I'll send you an invite to 
my slack Channel. 

887
00:44:38,900 --> 00:44:42,400
And then anytime you have any 
questions about, you know, a 

888
00:44:42,408 --> 00:44:44,500
certain ingredient or certain 
foods or how things are 

889
00:44:44,500 --> 00:44:46,600
affecting your digestion, or 
what your training is doing, 

890
00:44:46,600 --> 00:44:48,600
like anything at all. 
By all means, just shoot me a 

891
00:44:48,600 --> 00:44:51,700
message in slack and I'll get 
you answered man. 

892
00:44:52,500 --> 00:44:53,600
Awesome dude. 
Appreciate it. 

893
00:44:55,300 --> 00:44:58,100
This is going to be interesting.
Yeah I'm excited. 

894
00:44:58,200 --> 00:45:03,800
Oh one more thing try and take 
bi-weekly and by that I mean 

895
00:45:03,800 --> 00:45:08,100
every other week progress 
pictures under similar lighting 

896
00:45:08,300 --> 00:45:12,300
and background you know try and 
find us a consistent spot in 

897
00:45:12,300 --> 00:45:15,300
your house or Jam or something 
where you can take just, you 

898
00:45:15,300 --> 00:45:19,000
know, front side back pictures 
every two weeks just as so that 

899
00:45:19,000 --> 00:45:22,000
we can see how things are 
changing independent of, what 

900
00:45:22,000 --> 00:45:26,300
the Awaits doing okay sure. 
Okay. 

901
00:45:27,300 --> 00:45:29,500
What are some of the end? 
We don't need to go into this 

902
00:45:29,500 --> 00:45:31,600
now, but there's going to be a 
point. 

903
00:45:31,600 --> 00:45:37,800
I can guarantee you where I'm 
going to need some Mental, some 

904
00:45:37,800 --> 00:45:41,900
mental tools added to my toolbox
to deal with the challenges that

905
00:45:41,900 --> 00:45:43,600
the hunger is going to be the 
biggest thing for me. 

906
00:45:43,800 --> 00:45:45,200
Mhm. 
Yeah. 

907
00:45:45,200 --> 00:45:49,000
So that's, that's something I 
need to will need to talk about 

908
00:45:49,000 --> 00:45:52,100
100% minutes and that's why I 
that's one of the reasons why I 

909
00:45:52,100 --> 00:45:56,700
always view this sport, the 
sport of bodybuilding as a 

910
00:45:56,800 --> 00:45:59,500
mental support more so than a 
physical one, I mean this you're

911
00:45:59,500 --> 00:46:02,100
going to learn more about who 
you are at the freaking core of 

912
00:46:02,100 --> 00:46:04,700
your being over the next five 
months than you. 

913
00:46:04,900 --> 00:46:07,500
Lies or that's not ominous at 
all. 

914
00:46:09,700 --> 00:46:10,700
It's good though, man. 
That's good. 

915
00:46:10,700 --> 00:46:14,800
It's a gift of adversity right 
there, brother, right? 

916
00:46:14,800 --> 00:46:16,100
Okay. 
Cool man. 

917
00:46:16,100 --> 00:46:19,900
Appreciate it. 
Well, I think I'm ready to go if

918
00:46:19,900 --> 00:46:22,200
you got anything else. 
What are we going to adders? 

919
00:46:22,200 --> 00:46:26,200
We good, we good man. 
Go ahead and try and take those 

920
00:46:26,200 --> 00:46:30,000
initial progress, pictures and 
shoot those over to me. 

921
00:46:30,008 --> 00:46:33,100
That way, I can kind of have 
those as I'm building out your 

922
00:46:33,100 --> 00:46:34,900
Macros, your initial macros. 
Yes. 

923
00:46:35,200 --> 00:46:38,300
And you have that data, that you
have handy, just shoot that over

924
00:46:38,300 --> 00:46:40,200
to me. 
I'll get all your Macros builds 

925
00:46:40,200 --> 00:46:43,500
up and I'll send all that 
spreadsheet, slack, invite Etc, 

926
00:46:43,700 --> 00:46:47,100
and everything to you through 
there, and then for the purpose 

927
00:46:47,100 --> 00:46:51,300
of documenting, all this on this
podcast and just going forward, 

928
00:46:51,500 --> 00:46:55,000
we had to do like a, you know, 
every two months or something 

929
00:46:55,200 --> 00:46:57,900
updated podcast, interviewing. 
You kind of tell us how things 

930
00:46:57,900 --> 00:46:59,800
are going. 
We can go over this, do that 

931
00:46:59,800 --> 00:47:01,600
stuff like that. 
Okay, the other thing too, I'm 

932
00:47:01,600 --> 00:47:03,600
thinking this is just popping, 
my head is. 

933
00:47:03,600 --> 00:47:05,900
What if we did? 
I mean I Is my channel but what 

934
00:47:05,900 --> 00:47:09,400
if there was a hashtag, I'll 
just hash tag The Savage 

935
00:47:09,400 --> 00:47:13,100
protocol Ketone cutout star 
trap, or something like that. 

936
00:47:13,100 --> 00:47:17,300
So again, Dukey do contest prep 
you do contest prep. 

937
00:47:17,400 --> 00:47:20,100
Yeah, you know, a ketogenic 
bodybuilding or any of that 

938
00:47:20,100 --> 00:47:22,800
stuff. 
I mean that would harm test prep

939
00:47:23,700 --> 00:47:24,600
hashtag. 
Okay? 

940
00:47:24,900 --> 00:47:28,100
And I will start documenting 
what I'm doing. 

941
00:47:29,400 --> 00:47:34,000
And shouting you out on, on the 
social medias awesome. 

942
00:47:34,000 --> 00:47:36,100
And I'm excited to roll up my 
sleeves and see what we can do 

943
00:47:36,100 --> 00:47:39,800
with this. 
Damn show though, man, you're 

944
00:47:39,800 --> 00:47:42,600
going to be doing that. 
That 50-plus Masters Division, 

945
00:47:42,600 --> 00:47:44,800
and you're going to be just 
taking names and kicking but 

946
00:47:47,200 --> 00:47:51,400
we'll see, we'll see, I'm not 
going to say no, but I don't 

947
00:47:51,400 --> 00:47:53,300
don't, don't be surprised. 
It never happens. 

948
00:47:53,600 --> 00:47:55,500
All right, we'll just see where 
that, where that when that time 

949
00:47:55,500 --> 00:47:57,900
comes. 
Alright man. 

950
00:47:57,900 --> 00:47:59,700
Thank you very much. 
You bet, man, for anybody, 

951
00:47:59,700 --> 00:48:02,300
that's listening to this and 
doesn't know about you or where 

952
00:48:02,300 --> 00:48:04,100
to find you. 
Where's what's your platform? 

953
00:48:04,900 --> 00:48:07,600
Oh, for me. 
So if you go to the Apex 

954
00:48:07,600 --> 00:48:10,200
Training, system.com, you'll 
find my website. 

955
00:48:10,600 --> 00:48:15,500
If you go to Facebook and look, 
forward, Apex health and fitness

956
00:48:15,900 --> 00:48:18,900
that is the group that I support
people. 

957
00:48:20,000 --> 00:48:23,000
And on YouTube, my YouTube 
channel is get fit with Coach, 

958
00:48:23,000 --> 00:48:24,900
Bronson. 
Awesome, man, I'll be turning 

959
00:48:24,900 --> 00:48:27,100
Lincoln to those platforms as 
well. 

960
00:48:28,400 --> 00:48:29,800
And yeah, man. 
Just if definitely keep in 

961
00:48:29,800 --> 00:48:31,000
touch. 
You'll get all that stuff 

962
00:48:31,000 --> 00:48:32,300
through. 
Slack, I'll send you an invite 

963
00:48:32,300 --> 00:48:35,500
through your email and then 
we'll just keep Keep on rockin 

964
00:48:35,500 --> 00:48:37,600
and Rollin, brother whom I 
appreciate it. 

965
00:48:37,700 --> 00:48:38,800
Take care Bronson. 
I was a pleasure. 

966
00:48:38,800 --> 00:48:40,500
Ma'am, thanks a lot. 
See you?