{"version":"1.0.0","segments":[{"speaker":"[Unknown12]","startTime":28.756,"endTime":32.996,"body":"what's up guys happy tuesday welcome back to another episode of eat train prosper"},{"speaker":"[Unknown12]","startTime":33.316,"endTime":37.716,"body":"today is brian and myself and we are going to be talking about preparing for a"},{"speaker":"[Unknown12]","startTime":37.876,"endTime":43.076,"body":"summer shred season so the reason that i wanted to do this episode is far too"},{"speaker":"[Unknown12]","startTime":43.236000000000004,"endTime":48.676,"body":"often i see on social media i hear from clients friends et cetera people think"},{"speaker":"[Unknown12]","startTime":48.836,"endTime":54.275999999999996,"body":"that in like may or late april it's time to like start ding to be like super lean"},{"speaker":"[Unknown12]","startTime":54.356,"endTime":58.596,"body":"and in shape for summer like you've always hoped for and my perspective you're"},{"speaker":"[Unknown12]","startTime":58.756,"endTime":63.796,"body":"generally pretty late to the game at that point so what i wanted to do and wro"},{"speaker":"[Unknown12]","startTime":64.116,"endTime":68.356,"body":"brian into helping me or signing off on this and really talking about it is i"},{"speaker":"[Unknown12]","startTime":68.51599999999999,"endTime":72.116,"body":"want everyone to know about getting started early right like with many other"},{"speaker":"[Unknown12]","startTime":72.27600000000001,"endTime":76.756,"body":"things in life getting started early is generally going to provide the best"},{"speaker":"[Unknown12]","startTime":78.27600000000001,"endTime":82.436,"body":"result for you so we wanted to put this episode out super early in march to help"},{"speaker":"[Unknown12]","startTime":82.596,"endTime":87.076,"body":"all of you out before we jump into the meat and potatoes of today's topic brian"},{"speaker":"[Unknown12]","startTime":87.096,"endTime":88.096,"body":"what's the latest"},{"speaker":"[Unknown11]","startTime":89.16,"endTime":95.08,"body":"well first off i also have been a victim of starting my diet too late and"},{"speaker":"[Unknown11]","startTime":96.36,"endTime":103.08,"body":"so two years ago i had a really successful cut and i started it in the end of may"},{"speaker":"[Unknown11]","startTime":104.2,"endTime":108.6,"body":"last year i bumped it back a month and started it at the end of april and that"},{"speaker":"[Unknown11]","startTime":108.68,"endTime":114.44,"body":"was way better but i think almost that because i started it earlier i like gave"},{"speaker":"[Unknown11]","startTime":114.6,"endTime":120.12,"body":"myself more grace in leeway and i i had more like refd days i even took a two"},{"speaker":"[Unknown11]","startTime":120.2,"endTime":124.28,"body":"week diet break and i actually hit my goal later"},{"speaker":"[Unknown11]","startTime":125.8,"endTime":129.8,"body":"in the second time than i did the first time so i dieted much harder for like"},{"speaker":"[Unknown11]","startTime":130.12,"endTime":134.68,"body":"three and a half months the first time versus the second time where i think i"},{"speaker":"[Unknown11]","startTime":134.76,"endTime":138.76,"body":"died it for four and a half months and it just kind of like neander and felt like"},{"speaker":"[Unknown11]","startTime":138.76,"endTime":144.12,"body":"it was never ending so so there is that too like maybe the the the lesson is more"},{"speaker":"[Unknown11]","startTime":144.51999999999998,"endTime":147.56,"body":"that the diet should be about three months instead of four and a half months but"},{"speaker":"[Unknown11]","startTime":147.64,"endTime":151.48000000000002,"body":"you can still start it earlier and end it earlier right so like my diet didn't"},{"speaker":"[Unknown11]","startTime":151.48000000000002,"endTime":155.24,"body":"end until mid september maybe starting earlier ending it in like late july and"},{"speaker":"[Unknown11]","startTime":155.24,"endTime":157.4,"body":"then i'm still shredded throughout most of the summer"},{"speaker":"[Unknown12]","startTime":158.676,"endTime":162.916,"body":"yeah and that's kind of one of the the notes i have here on my end a reason of"},{"speaker":"[Unknown12]","startTime":163.076,"endTime":166.756,"body":"starting earlier is like let's face it you're gonna have periods where you might"},{"speaker":"[Unknown12]","startTime":166.996,"endTime":172.836,"body":"get sick you have like a work life family thing pop up there might be re feeds"},{"speaker":"[Unknown12]","startTime":172.996,"endTime":178.676,"body":"diet breaks like rarely if i seen and like i obviously people like i literally do"},{"speaker":"[Unknown12]","startTime":178.756,"endTime":183.796,"body":"this for a job rarely do things plan out exactly in the amount of weeks as you or"},{"speaker":"[Unknown12]","startTime":183.956,"endTime":187.556,"body":"turn out exactly the amount of weeks as you plan them for so for that it's"},{"speaker":"[Unknown12]","startTime":187.636,"endTime":190.916,"body":"generally like a one thousand two week diet may end up turning into like a"},{"speaker":"[Unknown12]","startTime":191.076,"endTime":195.556,"body":"seventeen eighteen total like start to finish because there are periods in"},{"speaker":"[Unknown12]","startTime":195.716,"endTime":197.876,"body":"between where progress isn't made something"},{"speaker":"[Unknown11]","startTime":197.58,"endTime":198.58,"body":"yes"},{"speaker":"[Unknown12]","startTime":198.116,"endTime":202.516,"body":"happened there's diet breaks all of these other things so i'm gonna cover this in"},{"speaker":"[Unknown12]","startTime":202.536,"endTime":203.536,"body":"a little bit more depth"},{"speaker":"[Unknown11]","startTime":203.5,"endTime":204.5,"body":"yep yep"},{"speaker":"[Unknown12]","startTime":203.636,"endTime":205.556,"body":"but yeah that's it's a little bit"},{"speaker":"[Unknown11]","startTime":205.26,"endTime":206.26,"body":"yep"},{"speaker":"[Unknown12]","startTime":205.636,"endTime":209.876,"body":"shortsighted to think that like those ten to twelve weeks are gonna be all hands"},{"speaker":"[Unknown12]","startTime":209.956,"endTime":214.356,"body":"on and like really perfectly executed as your plan is laid out"},{"speaker":"[Unknown11]","startTime":214.92,"endTime":218.92,"body":"yeah yeah totally i didn't mean to derail updates into like the actual convo but"},{"speaker":"[Unknown11]","startTime":218.92,"endTime":221.48,"body":"i didn't want to forget that little piece before we moved on"},{"speaker":"[Unknown12]","startTime":221.416,"endTime":222.416,"body":"of course"},{"speaker":"[Unknown11]","startTime":221.72,"endTime":226.84,"body":"so as far as updates for me though i actually uh don't have a whole lot to say at"},{"speaker":"[Unknown11]","startTime":226.92,"endTime":232.04,"body":"the moment uh trainings continuing to go well it's actually kind of funny i uh on"},{"speaker":"[Unknown11]","startTime":232.12,"endTime":237.16,"body":"my follow my program program i uh post five workouts a week but i wrote in the"},{"speaker":"[Unknown11]","startTime":237.16,"endTime":241.4,"body":"write up that the plan is to try and do six every nine days so it actually ends"},{"speaker":"[Unknown11]","startTime":241.48,"endTime":245.88,"body":"up being a little less than five a week but just in case i post five a week and"},{"speaker":"[Unknown11]","startTime":245.96,"endTime":249.56,"body":"i've been without really having to even think about it just kind of following it"},{"speaker":"[Unknown11]","startTime":249.64,"endTime":253.64,"body":"at the rate that i suggested which was four and a half sessions a week so i'm"},{"speaker":"[Unknown11]","startTime":253.72,"endTime":257.56,"body":"still having to go back to like last week's in the app to go look at it and"},{"speaker":"[Unknown11]","startTime":257.64,"endTime":260.68,"body":"people that i know are following the program are like literally sticking to the"},{"speaker":"[Unknown11]","startTime":260.76,"endTime":264.76,"body":"program and are you know five sessions every week no matter what like clockwork"},{"speaker":"[Unknown11]","startTime":264.78,"endTime":265.78,"body":"and so"},{"speaker":"[Unknown11]","startTime":266.52,"endTime":271.08000000000004,"body":"it also makes me think that you know maybe the people following my program are"},{"speaker":"[Unknown11]","startTime":271.15999999999997,"endTime":275.08000000000004,"body":"going to be ready for a de load potentially sooner than i might be because i'm"},{"speaker":"[Unknown11]","startTime":275.08000000000004,"endTime":278.91999999999996,"body":"getting an extra like half rest day each week so for anyone following the program"},{"speaker":"[Unknown11]","startTime":279.24,"endTime":282.52,"body":"something to keep in mind but just something i thought about as i was doing my"},{"speaker":"[Unknown11]","startTime":282.6,"endTime":286.52,"body":"workouts this week and realizing i had to go back to the prior week to go fetch"},{"speaker":"[Unknown11]","startTime":286.46,"endTime":287.46,"body":"those workouts"},{"speaker":"[Unknown11]","startTime":288.52,"endTime":292.76,"body":"but continuing to get more comfortable with training in the commercial gym i'm"},{"speaker":"[Unknown11]","startTime":292.84,"endTime":297.4,"body":"actually kind of starting to dig it i like all of the equipment options still not"},{"speaker":"[Unknown11]","startTime":297.56,"endTime":303.64,"body":"a huge fan of the diagnostic blurring that occurs with having to make equipment"},{"speaker":"[Unknown11]","startTime":303.8,"endTime":307.64,"body":"swaps here and there and it's actually something maybe we talk about at on an"},{"speaker":"[Unknown11]","startTime":307.64,"endTime":311.08,"body":"episode i was having a conversation with ishak about it when we were training"},{"speaker":"[Unknown11]","startTime":311.16,"endTime":315.08,"body":"last week and he was like bro when you train in a gym like this you just don't"},{"speaker":"[Unknown11]","startTime":315.08,"endTime":318.6,"body":"even worry about it like hypertrophy is super forgiving you hit your target ri rs"},{"speaker":"[Unknown11]","startTime":318.6,"endTime":322.04,"body":"and like you have a couple movements that you always make sure you prioritize to"},{"speaker":"[Unknown11]","startTime":322.2,"endTime":326.04,"body":"always do at the same point in your workout but he's like at some level you just"},{"speaker":"[Unknown11]","startTime":326.28,"endTime":329.8,"body":"have to to be okay with it and you know put in the effort and let the effort kind"},{"speaker":"[Unknown11]","startTime":329.88,"endTime":331.16,"body":"of dictate your progress so"},{"speaker":"[Unknown11]","startTime":332.84,"endTime":335.88,"body":"so that's kind of how i'm trying to look at it and as long as i have you know one"},{"speaker":"[Unknown11]","startTime":335.96,"endTime":340.6,"body":"or two main movements that i do say okay i'm going to do these first each session"},{"speaker":"[Unknown11]","startTime":340.68,"endTime":344.52,"body":"and then the rest of it can be a little bit more malleable that's kind of helped"},{"speaker":"[Unknown11]","startTime":344.52,"endTime":348.28,"body":"me keep my head from exploding throughout this whole thing of of this new"},{"speaker":"[Unknown11]","startTime":348.52,"endTime":350.44,"body":"experience so that's where i'm at"},{"speaker":"[Unknown12]","startTime":351.556,"endTime":356.116,"body":"yeah i feel you there there was um in my current program i have incline barbell"},{"speaker":"[Unknown12]","startTime":356.276,"endTime":360.196,"body":"bench again for the first time and i don't even know like months and months and"},{"speaker":"[Unknown12]","startTime":361.316,"endTime":365.476,"body":"towards the end of our time in in arizona i just couldn't get into the gym like"},{"speaker":"[Unknown12]","startTime":365.636,"endTime":370.436,"body":"during like your empty hours and i couldn't it was always like being used and i"},{"speaker":"[Unknown12]","startTime":370.516,"endTime":372.436,"body":"had to like just just move on so my gym"},{"speaker":"[Unknown11]","startTime":372.3,"endTime":373.3,"body":"it is"},{"speaker":"[Unknown12]","startTime":372.516,"endTime":377.476,"body":"session and turn into like an hour and forty minutes on waiting on stuff and it"},{"speaker":"[Unknown12]","startTime":377.556,"endTime":380.756,"body":"was interesting cause i would normally do it like i would do like a warm up"},{"speaker":"[Unknown12]","startTime":380.916,"endTime":384.996,"body":"exercise which was like an anterior dealt like front raised like cable front race"},{"speaker":"[Unknown12]","startTime":385.156,"endTime":389.156,"body":"thing and then i would move right into that but like the last session i couldn't"},{"speaker":"[Unknown12]","startTime":389.156,"endTime":393.236,"body":"get to until like fifth on my exercise list and i was like oh well there goes"},{"speaker":"[Unknown12]","startTime":393.316,"endTime":397.156,"body":"like any hopeful you know hope for progress but it is kind of interesting to see"},{"speaker":"[Unknown12]","startTime":397.316,"endTime":401.316,"body":"too i was only i dropped one rep on my top set even"},{"speaker":"[Unknown11]","startTime":401.3,"endTime":402.3,"body":"oh wow"},{"speaker":"[Unknown12]","startTime":401.556,"endTime":404.836,"body":"only after doing it like that and so i was pretty surprised by that and i was"},{"speaker":"[Unknown12]","startTime":404.916,"endTime":409.636,"body":"like okay there's less uh drop off than i had anticipated because of the"},{"speaker":"[Unknown12]","startTime":409.876,"endTime":413.476,"body":"increased fatigue of performing you know four other movements first but"},{"speaker":"[Unknown11]","startTime":413.14,"endTime":414.14,"body":"hm"},{"speaker":"[Unknown12]","startTime":413.556,"endTime":414.916,"body":"i totally get what you're saying"},{"speaker":"[Unknown11]","startTime":415.64,"endTime":420.44,"body":"yeah yeah no totally i mean like i maybe i it is man i wish there was a way we"},{"speaker":"[Unknown11]","startTime":420.52,"endTime":425.8,"body":"had a study like there are studies in in fact discussing like advanced trainees"},{"speaker":"[Unknown11]","startTime":426.2,"endTime":431.08,"body":"doing auto regulated exercise selection versus like a strict regimented exercise"},{"speaker":"[Unknown11]","startTime":430.9,"endTime":431.9,"body":"selection"},{"speaker":"[Unknown11]","startTime":432.76,"endTime":436.44,"body":"i think it was something like you know one group squatted on monday's legg"},{"speaker":"[Unknown11]","startTime":436.52,"endTime":440.76,"body":"pressed on wednesdays and did leg extensions on fridays or something like that"},{"speaker":"[Unknown11]","startTime":440.84,"endTime":444.36,"body":"and that was what they did every week and the auto regulated group could come in"},{"speaker":"[Unknown11]","startTime":444.44,"endTime":447.88,"body":"and choose which one of those three leg exercises they wanted to do on any given"},{"speaker":"[Unknown11]","startTime":448.04,"endTime":451.88,"body":"day based on like how they were feeling and where their motivation was and i"},{"speaker":"[Unknown11]","startTime":452.36,"endTime":454.68,"body":"think that the auto regulated group actually"},{"speaker":"[Unknown11]","startTime":455.8,"endTime":457.56,"body":"had a significant increase in"},{"speaker":"[Unknown12]","startTime":457.336,"endTime":458.336,"body":"see"},{"speaker":"[Unknown11]","startTime":457.64,"endTime":461.96,"body":"response than the group that was forced into doing those movements on those these"},{"speaker":"[Unknown11]","startTime":462.04,"endTime":466.12,"body":"days but anyway i'll to look into that and i can come back and circle back with"},{"speaker":"[Unknown11]","startTime":466.2,"endTime":469.72,"body":"that but it is interesting and maybe something we can spend an episode on down"},{"speaker":"[Unknown11]","startTime":469.8,"endTime":474.2,"body":"the road but i am super curious as i'm sure the listeners are to hear about your"},{"speaker":"[Unknown11]","startTime":474.52,"endTime":478.76,"body":"cross country trek your birthday and where you're settled at for the moment"},{"speaker":"[Unknown12]","startTime":479.556,"endTime":484.196,"body":"yeah so we have settled into a rural part of virginia we're about like i think"},{"speaker":"[Unknown12]","startTime":484.836,"endTime":488.836,"body":"ninety minutes maybe like sixty to ninety minutes i don't really know i'm not"},{"speaker":"[Unknown12]","startTime":488.836,"endTime":493.236,"body":"overly familiar with the area north of richmond i think actually like northwest"},{"speaker":"[Unknown12]","startTime":493.476,"endTime":498.116,"body":"so we are out there the closest gym is the only gym in the county is twenty two"},{"speaker":"[Unknown12]","startTime":498.196,"endTime":503.236,"body":"minutes away each direction it the best the best someone commented on my story"},{"speaker":"[Unknown12]","startTime":503.476,"endTime":507.316,"body":"last night that they said this looks like a high school like a high school"},{"speaker":"[Unknown12]","startTime":507.396,"endTime":510.996,"body":"football weight room and i'm like you know what like this is exactly what it is"},{"speaker":"[Unknown12]","startTime":511.336,"endTime":512.336,"body":"so"},{"speaker":"[Unknown11]","startTime":511.5,"endTime":512.5,"body":"six"},{"speaker":"[Unknown12]","startTime":512.356,"endTime":517.716,"body":"it is very like bare bones um dumbbells up to one hundred"},{"speaker":"[Unknown12]","startTime":518.836,"endTime":526.196,"body":"a leg press a smith machine only once like cable stack and that is what i'm"},{"speaker":"[Unknown12]","startTime":526.2760000000001,"endTime":530.996,"body":"working with but i am i'm excited to just like simplify things and see how"},{"speaker":"[Unknown12]","startTime":531.156,"endTime":535.236,"body":"creative i can get and still provide you know target stimulus and that sort of"},{"speaker":"[Unknown12]","startTime":535.1759999999999,"endTime":536.1759999999999,"body":"thing so"},{"speaker":"[Unknown12]","startTime":536.116,"endTime":537.396,"body":"i'm very excited for the change"},{"speaker":"[Unknown11]","startTime":536.26,"endTime":537.26,"body":"the the print"},{"speaker":"[Unknown11]","startTime":538.84,"endTime":542.76,"body":"the principles from n one that we learned would basically say that any movement"},{"speaker":"[Unknown11]","startTime":542.84,"endTime":546.36,"body":"that you usually use with a dual cable you can just do with a single cable with"},{"speaker":"[Unknown11]","startTime":546.18,"endTime":547.18,"body":"one arm"},{"speaker":"[Unknown12]","startTime":547.556,"endTime":548.756,"body":"yeah and i have done that"},{"speaker":"[Unknown12]","startTime":549.876,"endTime":552.916,"body":"in the past for sure like the press arounds and stuff will get a little bit"},{"speaker":"[Unknown11]","startTime":552.46,"endTime":553.46,"body":"yeah"},{"speaker":"[Unknown12]","startTime":552.996,"endTime":556.116,"body":"harder because there's like nothing to create leverage from or to"},{"speaker":"[Unknown11]","startTime":556.12,"endTime":557.24,"body":"stability yeah yeah"},{"speaker":"[Unknown12]","startTime":556.196,"endTime":561.956,"body":"brace against yeah stability but we'll see we'll see what i end up doing but i'm"},{"speaker":"[Unknown12]","startTime":561.816,"endTime":562.816,"body":"excited just for"},{"speaker":"[Unknown12]","startTime":564.036,"endTime":568.276,"body":"i think i've gone off in a little side here but i think big big long term right"},{"speaker":"[Unknown12]","startTime":568.676,"endTime":572.356,"body":"what jenny and i will come call like our forever home and forever life i think i"},{"speaker":"[Unknown12]","startTime":572.516,"endTime":574.596,"body":"want to live like rurally r"},{"speaker":"[Unknown11]","startTime":574.38,"endTime":575.38,"body":"he"},{"speaker":"[Unknown12]","startTime":574.836,"endTime":578.996,"body":"how you say that word so this is our like test run of like living out in the"},{"speaker":"[Unknown12]","startTime":579.156,"endTime":583.316,"body":"countryside and seeing how that translates because i've you know aside from like"},{"speaker":"[Unknown12]","startTime":583.396,"endTime":587.076,"body":"i grew up like living in the suburbs but ever since like literally for the past"},{"speaker":"[Unknown12]","startTime":588.036,"endTime":590.756,"body":"like twelve years i've lived like in cities"},{"speaker":"[Unknown12]","startTime":592.756,"endTime":595.716,"body":"so this is an interesting trial run into that"},{"speaker":"[Unknown11]","startTime":596.76,"endTime":597.88,"body":"two questions on that"},{"speaker":"[Unknown11]","startTime":599.08,"endTime":603.88,"body":"do you still think as of the moment that utah is where you would like to settle"},{"speaker":"[Unknown12]","startTime":604.276,"endTime":609.076,"body":"yeah if you made me i'm sorry if you made me choose right now yeah"},{"speaker":"[Unknown11]","startTime":604.44,"endTime":605.72,"body":"and two yeah"},{"speaker":"[Unknown11]","startTime":607.88,"endTime":612.68,"body":"and two do you think you're gonna join a a gym in this rural location or"},{"speaker":"[Unknown11]","startTime":612.76,"endTime":614.68,"body":"potentially try to build out your own home gym"},{"speaker":"[Unknown12]","startTime":616.576,"endTime":617.576,"body":"um so"},{"speaker":"[Unknown11]","startTime":617.18,"endTime":618.18,"body":"yeah"},{"speaker":"[Unknown12]","startTime":617.716,"endTime":621.636,"body":"yes if you ask me like right where i want to live long term it would be the salt"},{"speaker":"[Unknown12]","startTime":621.716,"endTime":626.596,"body":"lake area in utah and then two i have a gym there that i love i cannot wait to go"},{"speaker":"[Unknown12]","startTime":626.676,"endTime":628.756,"body":"back to you but long term i want like"},{"speaker":"[Unknown12]","startTime":629.416,"endTime":630.416,"body":"a"},{"speaker":"[Unknown12]","startTime":631.156,"endTime":637.556,"body":"uh a detached barn on the property that houses my gym equipment office et cetera"},{"speaker":"[Unknown12]","startTime":638.676,"endTime":641.956,"body":"and that's my my end goal is to have a basically like a"},{"speaker":"[Unknown13]","startTime":667.166,"endTime":668.206,"body":"okay looks"},{"speaker":"[Unknown13]","startTime":669.726,"endTime":671.886,"body":"looks like i'm back i have no idea what happened"},{"speaker":"[Unknown11]","startTime":672.12,"endTime":674.44,"body":"yeah you were froze on me in the middle of saying"},{"speaker":"[Unknown13]","startTime":674.426,"endTime":675.426,"body":"i just"},{"speaker":"[Unknown11]","startTime":674.52,"endTime":675.56,"body":"ultimately utah"},{"speaker":"[Unknown11]","startTime":676.42,"endTime":677.42,"body":"blank"},{"speaker":"[Unknown13]","startTime":678.586,"endTime":679.586,"body":"okay i"},{"speaker":"[Unknown13]","startTime":683.486,"endTime":685.486,"body":"do you have a time stamp on your end at all"},{"speaker":"[Unknown11]","startTime":685.26,"endTime":686.26,"body":"yeah"},{"speaker":"[Unknown11]","startTime":686.84,"endTime":690.6,"body":"it says eleven o two right now i'm pretty sure you dumped off right around the"},{"speaker":"[Unknown11]","startTime":690.68,"endTime":693.24,"body":"ten minute mark like ten o two nine"},{"speaker":"[Unknown13]","startTime":692.786,"endTime":693.786,"body":"okay"},{"speaker":"[Unknown11]","startTime":693.48,"endTime":694.68,"body":"fifty eight something like that"},{"speaker":"[Unknown13]","startTime":695.966,"endTime":698.286,"body":"ten oh two okay i'm making"},{"speaker":"[Unknown11]","startTime":697.08,"endTime":700.28,"body":"or like nine forty five to ten o two would be like my range"},{"speaker":"[Unknown13]","startTime":699.966,"endTime":704.126,"body":"okay i'm making notes to see hopefully what happens with that"},{"speaker":"[Unknown13]","startTime":704.366,"endTime":709.886,"body":"ins of how it picks back up and stuff okay yeah we'll we'll see what happens"},{"speaker":"[Unknown11]","startTime":704.44,"endTime":707.64,"body":"yeah it's still recording on my end too yeah"},{"speaker":"[Unknown13]","startTime":709.966,"endTime":714.046,"body":"there um it might just be eye drop off and then pop back in and you have like the"},{"speaker":"[Unknown13]","startTime":714.366,"endTime":715.486,"body":"whatever master thing open"},{"speaker":"[Unknown11]","startTime":715.5,"endTime":716.5,"body":"yeah"},{"speaker":"[Unknown13]","startTime":715.506,"endTime":716.506,"body":"hopefully"},{"speaker":"[Unknown13]","startTime":716.786,"endTime":717.786,"body":"so"},{"speaker":"[Unknown13]","startTime":718.626,"endTime":719.626,"body":"ultimately"},{"speaker":"[Unknown13]","startTime":720.926,"endTime":726.606,"body":"my goal is to have a a detached like barn structure on the property where i will"},{"speaker":"[Unknown13]","startTime":726.686,"endTime":731.646,"body":"have like a gym and stuff inside of and then spend all of my free time out there"},{"speaker":"[Unknown13]","startTime":732.686,"endTime":737.966,"body":"doing what i want to do but uh we'll see how that works out in reality once that"},{"speaker":"[Unknown13]","startTime":738.066,"endTime":739.066,"body":"that time comes"},{"speaker":"[Unknown11]","startTime":739.4,"endTime":741.56,"body":"sweet i like it how was"},{"speaker":"[Unknown13]","startTime":741.106,"endTime":742.106,"body":"but"},{"speaker":"[Unknown11]","startTime":741.72,"endTime":744.12,"body":"the the birthday in in nashville and everything"},{"speaker":"[Unknown13]","startTime":745.086,"endTime":749.166,"body":"birthday was cool it's my first time in nashville so it was we went to jeff"},{"speaker":"[Unknown13]","startTime":749.246,"endTime":752.766,"body":"black's gym which is iron house strength and conditioning which was out by like"},{"speaker":"[Unknown13]","startTime":752.846,"endTime":757.566,"body":"the airport super super cool spot like just a really big gym with tons of"},{"speaker":"[Unknown13]","startTime":757.646,"endTime":761.726,"body":"different equipment all the weights in the world type of thing really really like"},{"speaker":"[Unknown13]","startTime":761.886,"endTime":766.766,"body":"the exact type of gym that that i really like to find like i love finding gyms"},{"speaker":"[Unknown13]","startTime":766.766,"endTime":771.246,"body":"like that in any city and stuff we go to it's just so different than you know a"},{"speaker":"[Unknown13]","startTime":771.406,"endTime":777.246,"body":"twenty four hour golds or or an eos something like that so i love one supporting"},{"speaker":"[Unknown13]","startTime":777.326,"endTime":781.086,"body":"like friends and their there businesses i love supporting small gym owners and"},{"speaker":"[Unknown13]","startTime":781.166,"endTime":785.566,"body":"independent gym gym owners and strength and conditioning facilities and the"},{"speaker":"[Unknown13]","startTime":785.726,"endTime":789.486,"body":"energy and vibe and environment in those gyms is just barn on in my experience"},{"speaker":"[Unknown11]","startTime":789.66,"endTime":790.66,"body":"yep"},{"speaker":"[Unknown13]","startTime":790.046,"endTime":791.166,"body":"so that was really really cool"},{"speaker":"[Unknown13]","startTime":792.286,"endTime":797.326,"body":"and then saw like downtown of uh nashville that night which is i think broadway"},{"speaker":"[Unknown13]","startTime":797.466,"endTime":798.466,"body":"street and it was"},{"speaker":"[Unknown13]","startTime":799.146,"endTime":800.146,"body":"interesting"},{"speaker":"[Unknown11]","startTime":801.26,"endTime":802.26,"body":"did you hear"},{"speaker":"[Unknown13]","startTime":801.966,"endTime":803.006,"body":"just a lot super"},{"speaker":"[Unknown11]","startTime":802.04,"endTime":803.64,"body":"some country music from every bar"},{"speaker":"[Unknown13]","startTime":804.526,"endTime":808.206,"body":"yeah people tons of live music which was cool tons of people people"},{"speaker":"[Unknown11]","startTime":807.9,"endTime":808.9,"body":"yep"},{"speaker":"[Unknown13]","startTime":808.066,"endTime":809.066,"body":"around"},{"speaker":"[Unknown13]","startTime":810.526,"endTime":814.766,"body":"it's just interesting it i just have zero interest in participating in those"},{"speaker":"[Unknown13]","startTime":814.926,"endTime":818.526,"body":"types of activities at this point in my life like i like seeing it right"},{"speaker":"[Unknown11]","startTime":818.46,"endTime":819.46,"body":"yeah yeah"},{"speaker":"[Unknown13]","startTime":818.686,"endTime":819.966,"body":"because it's a it's a new experience"},{"speaker":"[Unknown13]","startTime":821.086,"endTime":824.526,"body":"but i don't want to just i didn't want to like go in any of them or anything like"},{"speaker":"[Unknown13]","startTime":824.686,"endTime":828.926,"body":"that i was really tired also from like the long driving and and"},{"speaker":"[Unknown11]","startTime":828.54,"endTime":829.54,"body":"yeah"},{"speaker":"[Unknown13]","startTime":829.006,"endTime":833.086,"body":"stuff but it was really cool and the drive was was great you know i was really"},{"speaker":"[Unknown13]","startTime":833.566,"endTime":836.446,"body":"there was a point in my life for like a a cross country drive it was like this"},{"speaker":"[Unknown13]","startTime":836.606,"endTime":839.246,"body":"big daunting like stressful experience but"},{"speaker":"[Unknown13]","startTime":840.606,"endTime":842.846,"body":"it wasn't in in like the slightest bit we"},{"speaker":"[Unknown13]","startTime":844.206,"endTime":848.926,"body":"use the google search along root feature to find exactly the type of food we"},{"speaker":"[Unknown13]","startTime":849.006,"endTime":853.246,"body":"wanted and we would just like plan out okay we're gonna be in like little rock in"},{"speaker":"[Unknown13]","startTime":853.406,"endTime":858.366,"body":"about three hours let's plan for lunch around that time let me look and see if"},{"speaker":"[Unknown13]","startTime":858.446,"endTime":862.046,"body":"there's like you know i just went down like my my list is there a chipotle is"},{"speaker":"[Unknown13]","startTime":861.986,"endTime":862.986,"body":"there a cuo ba"},{"speaker":"[Unknown13]","startTime":864.686,"endTime":869.646,"body":"is there like some asian type of grill mongolian grill we ended up stopping at t"},{"speaker":"[Unknown13]","startTime":869.726,"endTime":873.806,"body":"zeke's mediterranean cafe in two different cities and that's about like the as"},{"speaker":"[Unknown13]","startTime":873.886,"endTime":876.446,"body":"best type of food you could ask for on the road"},{"speaker":"[Unknown11]","startTime":876.3,"endTime":877.3,"body":"yeah"},{"speaker":"[Unknown13]","startTime":876.686,"endTime":881.646,"body":"and we ate really really good like there were zero compromises we ate we stopped"},{"speaker":"[Unknown13]","startTime":881.966,"endTime":886.526,"body":"at a sheet to get like a snack one time and i got a cup of fruit and like a non"},{"speaker":"[Unknown13]","startTime":886.506,"endTime":887.506,"body":"dairy protein"},{"speaker":"[Unknown13]","startTime":888.446,"endTime":892.766,"body":"rtd protein drink and that was like the quote you know air quotes worst meal of"},{"speaker":"[Unknown13]","startTime":892.506,"endTime":893.506,"body":"the entire"},{"speaker":"[Unknown11]","startTime":893.66,"endTime":894.66,"body":"yeah"},{"speaker":"[Unknown13]","startTime":894.186,"endTime":895.186,"body":"four days on the road"},{"speaker":"[Unknown11]","startTime":894.36,"endTime":897.0,"body":"i that would be one of my positive meals on a road chip"},{"speaker":"[Unknown13]","startTime":899.486,"endTime":903.726,"body":"so that's like i've been kind of toying with this this ideas like i would have"},{"speaker":"[Unknown13]","startTime":903.806,"endTime":907.726,"body":"that mindset around it as well and when i have conversations with clients"},{"speaker":"[Unknown13]","startTime":909.326,"endTime":912.126,"body":"that's a big big things that come up on like when people are moving or something"},{"speaker":"[Unknown13]","startTime":912.286,"endTime":916.766,"body":"like that but i was it was like a little bit of planning and that google search"},{"speaker":"[Unknown13]","startTime":916.926,"endTime":921.246,"body":"along root feature is just a game changer so long as you have like some sort of"},{"speaker":"[Unknown13]","startTime":921.326,"endTime":925.726,"body":"of planning and you can be okay you know in about four hours we will be in this"},{"speaker":"[Unknown13]","startTime":925.806,"endTime":929.646,"body":"city let's push lunch from like noonish to tish type of thing"},{"speaker":"[Unknown13]","startTime":930.766,"endTime":934.926,"body":"it really expands your options which i thought was really really cool"},{"speaker":"[Unknown11]","startTime":935.24,"endTime":938.76,"body":"i feel like that probably works for like hotels and stuff too right"},{"speaker":"[Unknown13]","startTime":939.966,"endTime":943.966,"body":"yeah so what we only we only stayed in one hotel um"},{"speaker":"[Unknown13]","startTime":945.726,"endTime":950.366,"body":"and we just one we picked one right next to a cuda because we plan the go okay"},{"speaker":"[Unknown13]","startTime":950.066,"endTime":951.066,"body":"we're"},{"speaker":"[Unknown11]","startTime":950.3,"endTime":951.3,"body":"right"},{"speaker":"[Unknown13]","startTime":950.686,"endTime":955.726,"body":"going to get in late we'll eat dinner at cuda and then jenny picked a restaurant"},{"speaker":"[Unknown13]","startTime":955.726,"endTime":960.286,"body":"or not a restaurant a hotel that had like a a full buffet breakfast so for"},{"speaker":"[Unknown13]","startTime":960.366,"endTime":964.526,"body":"breakfast there i had like black coffee i had a little bit of oats they had uh"},{"speaker":"[Unknown13]","startTime":964.926,"endTime":970.926,"body":"like breakfast potatoes and eggs and ironically they didn't have any fruit so"},{"speaker":"[Unknown13]","startTime":971.006,"endTime":975.486,"body":"that that was probably the worst meal i had which was like eggs um like red"},{"speaker":"[Unknown13]","startTime":975.646,"endTime":978.686,"body":"skinned potatoes and and oats with black coffee that"},{"speaker":"[Unknown11]","startTime":978.62,"endTime":979.62,"body":"could be worse"},{"speaker":"[Unknown13]","startTime":978.686,"endTime":983.166,"body":"was probably like the oh it could be so much worse but i was really surprised"},{"speaker":"[Unknown13]","startTime":983.246,"endTime":987.086,"body":"with how seamless the the meal in eating one with"},{"speaker":"[Unknown11]","startTime":986.94,"endTime":987.94,"body":"cool"},{"speaker":"[Unknown13]","startTime":987.246,"endTime":990.526,"body":"with this with just some basic planning and knowing what we were looking for"},{"speaker":"[Unknown13]","startTime":992.306,"endTime":993.306,"body":"which is cool"},{"speaker":"[Unknown13]","startTime":996.466,"endTime":997.466,"body":"okay"},{"speaker":"[Unknown11]","startTime":1032.1399999999999,"endTime":1033.1399999999999,"body":"y"},{"speaker":"[Unknown14]","startTime":1033.3429999999998,"endTime":1034.3429999999998,"body":"yo"},{"speaker":"[Unknown11]","startTime":1034.3600000000001,"endTime":1035.72,"body":"it was at sixteen o eight"},{"speaker":"[Unknown14]","startTime":1036.3029999999999,"endTime":1037.3029999999999,"body":"okay thank you"},{"speaker":"[Unknown11]","startTime":1038.76,"endTime":1043.1599999999999,"body":"there's three screens open on our panel right now there's you frozen there's you"},{"speaker":"[Unknown11]","startTime":1043.3200000000002,"endTime":1044.6,"body":"in reality and there's me"},{"speaker":"[Unknown14]","startTime":1046.423,"endTime":1047.423,"body":"yeah i"},{"speaker":"[Unknown11]","startTime":1047.56,"endTime":1048.8400000000001,"body":"there you go now you're gone"},{"speaker":"[Unknown14]","startTime":1048.0430000000001,"endTime":1049.403,"body":"okay the other one"},{"speaker":"[Unknown11]","startTime":1049.42,"endTime":1050.42,"body":"yeah"},{"speaker":"[Unknown14]","startTime":1049.563,"endTime":1052.843,"body":"drops i have no idea what's going on"},{"speaker":"[Unknown14]","startTime":1053.583,"endTime":1054.583,"body":"um"},{"speaker":"[Unknown14]","startTime":1056.363,"endTime":1061.563,"body":"it will like stop and restart my internet iming fast dot com everything looks"},{"speaker":"[Unknown14]","startTime":1061.643,"endTime":1062.923,"body":"good i don't know if it's just like"},{"speaker":"[Unknown11]","startTime":1063.26,"endTime":1064.26,"body":"shitty internet"},{"speaker":"[Unknown14]","startTime":1063.323,"endTime":1065.323,"body":"dropping real quick and picking back up"},{"speaker":"[Unknown11]","startTime":1065.1,"endTime":1066.1,"body":"yeah"},{"speaker":"[Unknown14]","startTime":1065.883,"endTime":1069.083,"body":"but i have no idea um so i have ten o two"},{"speaker":"[Unknown11]","startTime":1068.2,"endTime":1071.48,"body":"is this going to be able to be edited together we'll just put in like a strike or"},{"speaker":"[Unknown11]","startTime":1071.54,"endTime":1072.54,"body":"drop he'll be back"},{"speaker":"[Unknown14]","startTime":1073.403,"endTime":1074.523,"body":"no i'll have i'll have"},{"speaker":"[Unknown14]","startTime":1075.883,"endTime":1078.923,"body":"the video editor do it i'm just that's why i'm writ down on the time stamps to"},{"speaker":"[Unknown11]","startTime":1078.44,"endTime":1081.56,"body":"yeah i think that ten o two one was probably a little late cause that's when i"},{"speaker":"[Unknown14]","startTime":1078.663,"endTime":1079.663,"body":"say hey"},{"speaker":"[Unknown11]","startTime":1081.64,"endTime":1084.52,"body":"looked at it when i realized you were gone so it's probably earlier than that"},{"speaker":"[Unknown14]","startTime":1085.723,"endTime":1087.403,"body":"okay so i'll put like nine"},{"speaker":"[Unknown11]","startTime":1086.36,"endTime":1088.68,"body":"i think it's probably like nine hundred forty five would be my guess"},{"speaker":"[Unknown14]","startTime":1089.723,"endTime":1090.923,"body":"okay nine forty five"},{"speaker":"[Unknown11]","startTime":1091.56,"endTime":1094.36,"body":"and sixteen o eight i think it was uh"},{"speaker":"[Unknown14]","startTime":1091.723,"endTime":1094.843,"body":"and then what is the time right now what is the time right now"},{"speaker":"[Unknown11]","startTime":1095.38,"endTime":1096.38,"body":"right now it is"},{"speaker":"[Unknown11]","startTime":1098.66,"endTime":1099.66,"body":"seventeen fifty four"},{"speaker":"[Unknown14]","startTime":1100.783,"endTime":1101.783,"body":"okay"},{"speaker":"[Unknown14]","startTime":1102.583,"endTime":1103.583,"body":"alright"},{"speaker":"[Unknown14]","startTime":1106.443,"endTime":1111.403,"body":"yeah road trip was great and i'm excited excited it's over excited to ho get back"},{"speaker":"[Unknown14]","startTime":1111.563,"endTime":1116.123,"body":"into work i have a standing desk which i'm really really excited about too um"},{"speaker":"[Unknown14]","startTime":1116.923,"endTime":1120.523,"body":"that is one of the downsides of like the the lifestyle and and the travel is like"},{"speaker":"[Unknown14]","startTime":1120.603,"endTime":1124.923,"body":"i'm working at kitchen tables and stuff a lot so uh there was a period oh man"},{"speaker":"[Unknown14]","startTime":1125.083,"endTime":1128.843,"body":"like five years ago when i was at a standing desk full time and like my back and"},{"speaker":"[Unknown14]","startTime":1129.163,"endTime":1132.763,"body":"hips and stuff felt incredible after a couple months of that so i'm really"},{"speaker":"[Unknown14]","startTime":1132.763,"endTime":1136.683,"body":"excited to do that yesterday was my first day like fully standing today will be"},{"speaker":"[Unknown14]","startTime":1136.763,"endTime":1139.803,"body":"my second day and i'm excited just to have that flexibility again"},{"speaker":"[Unknown11]","startTime":1140.44,"endTime":1142.28,"body":"are you standing why you talk to me right now"},{"speaker":"[Unknown14]","startTime":1142.683,"endTime":1145.323,"body":"i'm standing right now while we're recording this"},{"speaker":"[Unknown11]","startTime":1145.4,"endTime":1147.08,"body":"amazing you move a lot less than me"},{"speaker":"[Unknown14]","startTime":1148.683,"endTime":1151.723,"body":"i'm in a power stance so it keeps keeps me kind of locked in"},{"speaker":"[Unknown11]","startTime":1152.28,"endTime":1153.96,"body":"nice i kind of weighed side to side"},{"speaker":"[Unknown14]","startTime":1155.323,"endTime":1159.243,"body":"yeah cool are you ready to uh jump into today's topic"},{"speaker":"[Unknown11]","startTime":1159.14,"endTime":1160.14,"body":"yeah buddy"},{"speaker":"[Unknown14]","startTime":1161.083,"endTime":1166.123,"body":"cool let's do it so kind of what i alluded to earlier in the episode or when when"},{"speaker":"[Unknown14]","startTime":1166.203,"endTime":1167.563,"body":"we start talking about it is"},{"speaker":"[Unknown14]","startTime":1168.683,"endTime":1173.163,"body":"so by the time we're record us on on march eighth it will release on march"},{"speaker":"[Unknown14]","startTime":1173.323,"endTime":1177.003,"body":"fourteenth by the time you listen to it might be the twenty first something like"},{"speaker":"[Unknown14]","startTime":1177.083,"endTime":1182.123,"body":"that and i want to plant this seed we want to plant the seed kind of early to"},{"speaker":"[Unknown14]","startTime":1182.203,"endTime":1188.683,"body":"help you get ahead of your plans to be in great shape for the summer as with most"},{"speaker":"[Unknown14]","startTime":1188.923,"endTime":1193.963,"body":"things in nutrition and training unfortunately things do not progress quite as"},{"speaker":"[Unknown14]","startTime":1194.123,"endTime":1199.643,"body":"fast as we may hope for them to so in doing so brian and i are hoping to get you"},{"speaker":"[Unknown14]","startTime":1200.203,"endTime":1206.763,"body":"started early so that you can be at the very worst case ready early and then can"},{"speaker":"[Unknown14]","startTime":1207.003,"endTime":1212.923,"body":"feed into summer which will allow you to remain leaner while eating more food"},{"speaker":"[Unknown14]","startTime":1213.723,"endTime":1217.723,"body":"what i refer to as the best of both the world and my favorite nutrition"},{"speaker":"[Unknown14]","startTime":1217.883,"endTime":1222.763,"body":"periodization so when that is the worst case you are in a pretty damn good"},{"speaker":"[Unknown14]","startTime":1223.803,"endTime":1227.723,"body":"spot so what i think is pretty cool when brian and i put together our notes for"},{"speaker":"[Unknown14]","startTime":1227.803,"endTime":1232.843,"body":"this episode we have kind of two slightly different approaches and i think these"},{"speaker":"[Unknown14]","startTime":1233.003,"endTime":1237.883,"body":"are reflective of the way that brian and i do things um a little bit differently"},{"speaker":"[Unknown14]","startTime":1238.683,"endTime":1243.483,"body":"so i am more objective by the book type of approach and brian is a little bit"},{"speaker":"[Unknown14]","startTime":1243.563,"endTime":1247.963,"body":"more i'm going to leverage you know the past twenty five years of eating and"},{"speaker":"[Unknown14]","startTime":1248.123,"endTime":1249.563,"body":"training and subjective"},{"speaker":"[Unknown14]","startTime":1251.083,"endTime":1257.163,"body":"habit routine uh and basically just skill sets that you've acquired to guide you"},{"speaker":"[Unknown14]","startTime":1258.283,"endTime":1262.043,"body":"a little bit more in the beginning so for the listeners we'll provide kind of two"},{"speaker":"[Unknown14]","startTime":1262.203,"endTime":1265.963,"body":"different approaches and then you can find yourself using you know one or the"},{"speaker":"[Unknown14]","startTime":1266.043,"endTime":1269.403,"body":"other or probably a little bit of both what i would imagine most people would do"},{"speaker":"[Unknown14]","startTime":1269.563,"endTime":1272.843,"body":"so brian do you want to kick us with your kind of a high level approach"},{"speaker":"[Unknown11]","startTime":1273.88,"endTime":1279.4,"body":"yeah for sure um many of you guys either seen my post on instagram about this or"},{"speaker":"[Unknown11]","startTime":1279.48,"endTime":1284.76,"body":"heard me discuss it on here about kind of my off season society based tracking"},{"speaker":"[Unknown11]","startTime":1284.92,"endTime":1289.24,"body":"system that i use so just as a refresher for people essentially when i'm in off"},{"speaker":"[Unknown11]","startTime":1289.4,"endTime":1292.28,"body":"season as we would call it where i'm not actually dieting right i'm kind of"},{"speaker":"[Unknown11]","startTime":1292.38,"endTime":1293.38,"body":"trying to gain weight"},{"speaker":"[Unknown11]","startTime":1295.24,"endTime":1301.4,"body":"i usually follow this method of i tracking three variables so each morning i"},{"speaker":"[Unknown11]","startTime":1301.48,"endTime":1306.44,"body":"weigh myself and i make a little note in an excel sheet each day i track my"},{"speaker":"[Unknown11]","startTime":1306.52,"endTime":1310.68,"body":"protein grams just roughly in my head because i know more or less within you know"},{"speaker":"[Unknown11]","startTime":1310.76,"endTime":1314.76,"body":"five grams or ten grams what each thing i put in my body is going to be have as"},{"speaker":"[Unknown11]","startTime":1314.84,"endTime":1319.64,"body":"far as protein goes so i get like a general ballpark number and then i write that"},{"speaker":"[Unknown11]","startTime":1319.72,"endTime":1324.36,"body":"down in my excel sheet and then i also have a subjective measure of satiety where"},{"speaker":"[Unknown11]","startTime":1324.36,"endTime":1330.36,"body":"i basically define my day as being either underfed overfed or satisfied and the"},{"speaker":"[Unknown11]","startTime":1330.44,"endTime":1334.92,"body":"majority of the days just end up satisfied but i do try to skew more to having"},{"speaker":"[Unknown11]","startTime":1335.16,"endTime":1339.16,"body":"more overfed days and less under fed days when i'm in this off season period"},{"speaker":"[Unknown11]","startTime":1340.36,"endTime":1346.84,"body":"so when i do begin to diet the first thing that i like to do is just track two or"},{"speaker":"[Unknown11]","startTime":1346.92,"endTime":1351.48,"body":"three days and get an idea of where my kind of off season calories have been"},{"speaker":"[Unknown11]","startTime":1351.64,"endTime":1356.12,"body":"sitting and uh i don't do much with that aside from just acknowledge that's where"},{"speaker":"[Unknown11]","startTime":1355.82,"endTime":1356.82,"body":"i'm at"},{"speaker":"[Unknown11]","startTime":1357.8,"endTime":1361.24,"body":"and then i go immediately right back to my satiety tracking but now"},{"speaker":"[Unknown11]","startTime":1362.1,"endTime":1363.1,"body":"instead of"},{"speaker":"[Unknown11]","startTime":1364.52,"endTime":1368.36,"body":"focusing on having more overfed days"},{"speaker":"[Unknown11]","startTime":1369.48,"endTime":1374.6,"body":"try to have still the majority satisfied days but i try to have almost all of the"},{"speaker":"[Unknown11]","startTime":1374.76,"endTime":1379.48,"body":"days that aren't satisfied just be underfed so i'm eliminating overfed days i"},{"speaker":"[Unknown11]","startTime":1379.48,"endTime":1383.56,"body":"don't have any days where i'm like uncomfortably full anymore and then i try to"},{"speaker":"[Unknown11]","startTime":1383.64,"endTime":1387.56,"body":"add in one or maybe two underfed days so we're looking at you know five or six"},{"speaker":"[Unknown11]","startTime":1387.72,"endTime":1391.8,"body":"satisfied days and one or two days where i might go to bed a little bit hungry at"},{"speaker":"[Unknown11]","startTime":1391.88,"endTime":1393.56,"body":"the end of the day which is totally fine"},{"speaker":"[Unknown11]","startTime":1395.16,"endTime":1398.52,"body":"and so usually the first thing that i do in this situation"},{"speaker":"[Unknown11]","startTime":1399.34,"endTime":1400.34,"body":"is"},{"speaker":"[Unknown11]","startTime":1402.12,"endTime":1403.48,"body":"manipulate portion size"},{"speaker":"[Unknown11]","startTime":1404.52,"endTime":1410.12,"body":"and the portion size manipulation comes entirely from carbs and fat so i don't"},{"speaker":"[Unknown11]","startTime":1410.2,"endTime":1416.36,"body":"decrease my protein at all i just make sure that the uh carbs and fat are"},{"speaker":"[Unknown11]","startTime":1416.44,"endTime":1421.32,"body":"slightly lower so an example of this that i often use is to think of like the way"},{"speaker":"[Unknown11]","startTime":1421.48,"endTime":1426.12,"body":"that a meal might look for me in the off season and it might have a a double"},{"speaker":"[Unknown11]","startTime":1426.2,"endTime":1432.28,"body":"hamburger so like eight ounces of meat some cheese on there and a bun and then"},{"speaker":"[Unknown11]","startTime":1432.36,"endTime":1439.24,"body":"i'll have a side of mashed potatoes and a vegetable and that's like kind of a"},{"speaker":"[Unknown11]","startTime":1439.24,"endTime":1442.76,"body":"typical off season meal for me well when i begin going into"},{"speaker":"[Unknown11]","startTime":1443.96,"endTime":1449.56,"body":"this cutting phase that meal is going to immediately lose the bun that's the"},{"speaker":"[Unknown11]","startTime":1449.56,"endTime":1452.76,"body":"first thing to go so now it's two hamburger patties with some cheese on them"},{"speaker":"[Unknown11]","startTime":1452.84,"endTime":1454.36,"body":"mashed potatoes and vegetable"},{"speaker":"[Unknown11]","startTime":1455.4,"endTime":1459.4,"body":"the next thing that would go down the road if needed would be to cut the cheese"},{"speaker":"[Unknown11]","startTime":1459.48,"endTime":1463.24,"body":"off so now i have two hamburger patties some mashed potatoes and some veggies and"},{"speaker":"[Unknown11]","startTime":1463.32,"endTime":1468.04,"body":"then if needed down the road from there i would eliminate the mashed potatoes and"},{"speaker":"[Unknown11]","startTime":1468.04,"endTime":1469.64,"body":"they might become like a"},{"speaker":"[Unknown11]","startTime":1470.84,"endTime":1474.52,"body":"a baked potato of some sort you know i like to cut them thin and bake them for"},{"speaker":"[Unknown11]","startTime":1474.6,"endTime":1478.6,"body":"forty minutes or something and they end up kind of crispy so so i'm a huge fan of"},{"speaker":"[Unknown11]","startTime":1478.68,"endTime":1482.28,"body":"that so there's kind of these different small steps that you can take"},{"speaker":"[Unknown11]","startTime":1483.56,"endTime":1487.32,"body":"over the course of time to manipulate what you're eating and putting into your"},{"speaker":"[Unknown11]","startTime":1487.4,"endTime":1492.2,"body":"body as far as total caloric amount without having to necessarily track"},{"speaker":"[Unknown11]","startTime":1492.36,"endTime":1496.36,"body":"everything specifically because you just know that not eating this bun is going"},{"speaker":"[Unknown11]","startTime":1496.44,"endTime":1501.88,"body":"to make this meal significantly less coolly dense so that's kind of the"},{"speaker":"[Unknown11]","startTime":1501.88,"endTime":1505.96,"body":"beginnings of of my setup do you have any thoughts on any of that"},{"speaker":"[Unknown15]","startTime":1507.759,"endTime":1512.319,"body":"yeah what i like is that you kind of have these you have these these are skills"},{"speaker":"[Unknown15]","startTime":1512.399,"endTime":1519.279,"body":"you've acquired right of knowing like hey if i want to easily reduce total you"},{"speaker":"[Unknown15]","startTime":1519.359,"endTime":1523.919,"body":"know caloric content on the day something like removing a bun a and generally"},{"speaker":"[Unknown15]","startTime":1523.919,"endTime":1525.519,"body":"like a hamburger bun is going to be"},{"speaker":"[Unknown15]","startTime":1526.559,"endTime":1531.039,"body":"processed right it's going to be like a white bread style type bunn and it's like"},{"speaker":"[Unknown15]","startTime":1530.739,"endTime":1531.739,"body":"a simple"},{"speaker":"[Unknown15]","startTime":1532.479,"endTime":1536.079,"body":"i wanna say like it's probably forty or fifty grams of cars right"},{"speaker":"[Unknown11]","startTime":1536.2,"endTime":1539.8,"body":"yeah i think it's forty carbs like a hundred and fifty calories or something like"},{"speaker":"[Unknown11]","startTime":1539.42,"endTime":1540.42,"body":"that"},{"speaker":"[Unknown15]","startTime":1540.479,"endTime":1544.959,"body":"yeah yeah so something like that is like it's a simple it it's kind of like a"},{"speaker":"[Unknown15]","startTime":1545.119,"endTime":1551.839,"body":"mindless change that gets gets you moving right and then moving into okay then i"},{"speaker":"[Unknown15]","startTime":1551.919,"endTime":1554.799,"body":"will like remove the cheese right things that are just like not"},{"speaker":"[Unknown15]","startTime":1555.999,"endTime":1560.959,"body":"very satiated or there's not a ton of volume for the caloric content so these"},{"speaker":"[Unknown15]","startTime":1561.119,"endTime":1562.159,"body":"really cool just kind of"},{"speaker":"[Unknown15]","startTime":1563.359,"endTime":1569.199,"body":"swaps and modifications you can make without like playing macro or macro math or"},{"speaker":"[Unknown15]","startTime":1569.279,"endTime":1570.959,"body":"anything like that yet which is really cool"},{"speaker":"[Unknown11]","startTime":1571.8,"endTime":1577.0,"body":"yeah so one of the things that i am a huge proponent of it and i don't ever take"},{"speaker":"[Unknown11]","startTime":1577.16,"endTime":1580.92,"body":"out even it like the depths of a diet is intra workout"},{"speaker":"[Unknown11]","startTime":1581.74,"endTime":1582.74,"body":"nutrition"},{"speaker":"[Unknown11]","startTime":1583.56,"endTime":1587.0,"body":"and i know there's arguments for sure of like you know their liquid calories they"},{"speaker":"[Unknown11]","startTime":1586.98,"endTime":1587.98,"body":"don't have food value"},{"speaker":"[Unknown11]","startTime":1589.0,"endTime":1593.08,"body":"you know you could you could eat a more complex dense carbohydrate source instead"},{"speaker":"[Unknown11]","startTime":1593.16,"endTime":1594.6,"body":"of gator aid powder or whatever"},{"speaker":"[Unknown11]","startTime":1595.72,"endTime":1602.52,"body":"and i get that but when ultimately the success of your diet is kind of defined by"},{"speaker":"[Unknown11]","startTime":1602.68,"endTime":1607.8,"body":"a reaching your goal and then be reaching your goal without losing much muscle"},{"speaker":"[Unknown11]","startTime":1609.24,"endTime":1611.08,"body":"performance in the gym is the"},{"speaker":"[Unknown11]","startTime":1612.2,"endTime":1617.64,"body":"best proxy we have for ensuring that you've gained muscle or rather not lost"},{"speaker":"[Unknown11]","startTime":1617.64,"endTime":1619.8,"body":"muscle and so for me like"},{"speaker":"[Unknown11]","startTime":1621.56,"endTime":1626.28,"body":"just having that nutrition something to sip on before during and then after the"},{"speaker":"[Unknown11]","startTime":1626.36,"endTime":1630.12,"body":"workout it gives me something to look forward to between sets it keeps me going"},{"speaker":"[Unknown11]","startTime":1630.76,"endTime":1636.36,"body":"and i think this is a great time to reference a study that again man i need i"},{"speaker":"[Unknown11]","startTime":1636.44,"endTime":1639.0,"body":"need to think about these studies before we get it on air so i can actually be"},{"speaker":"[Unknown11]","startTime":1639.0,"endTime":1641.88,"body":"accurate with it because i'm really just like reaching back into the depths of my"},{"speaker":"[Unknown11]","startTime":1642.04,"endTime":1646.52,"body":"brain here but they definitely there was a study that was done where they gave"},{"speaker":"[Unknown11]","startTime":1646.68,"endTime":1652.36,"body":"some people uh no food before a workout they gave some people like a real food"},{"speaker":"[Unknown11]","startTime":1652.6,"endTime":1656.6,"body":"and then they gave some people like a slop that had zero calories in it but it"},{"speaker":"[Unknown11]","startTime":1656.68,"endTime":1661.48,"body":"was sweet and so it it spiked you know the internal sensation of having food in"},{"speaker":"[Unknown11]","startTime":1661.64,"endTime":1666.76,"body":"you and the people that had the real food and the slop both performed equally as"},{"speaker":"[Unknown11]","startTime":1666.92,"endTime":1672.04,"body":"compared to the group with no food that performed not not well so so i think that"},{"speaker":"[Unknown11]","startTime":1672.2,"endTime":1673.56,"body":"you know there is something to having"},{"speaker":"[Unknown11]","startTime":1674.6,"endTime":1679.24,"body":"that continuous supply of glucose going into the body and then i mix it with way"},{"speaker":"[Unknown11]","startTime":1679.4,"endTime":1683.96,"body":"so there's that as well but that's something i never give up on and i think"},{"speaker":"[Unknown11]","startTime":1684.52,"endTime":1687.48,"body":"you've stated your opinion on that do you want to remind us real quick what you"},{"speaker":"[Unknown11]","startTime":1687.3,"endTime":1688.3,"body":"think about that"},{"speaker":"[Unknown15]","startTime":1688.879,"endTime":1695.119,"body":"yeah so it's really contextual so people like brian and myself yes i'm going to"},{"speaker":"[Unknown15]","startTime":1695.199,"endTime":1696.639,"body":"keep my intra workout in"},{"speaker":"[Unknown15]","startTime":1697.919,"endTime":1702.479,"body":"throughout my diet it is liquid calories it is non satiated it will improve"},{"speaker":"[Unknown15]","startTime":1702.879,"endTime":1709.039,"body":"performance that being said waving massive asterisk brian and i are people who do"},{"speaker":"[Unknown15]","startTime":1709.119,"endTime":1713.759,"body":"not have adherence problems when we are dieting brian will talk about i go to bed"},{"speaker":"[Unknown15]","startTime":1713.919,"endTime":1719.519,"body":"hungry when i'm dieting a majority of people an overwhelming majority of people"},{"speaker":"[Unknown15]","startTime":1719.839,"endTime":1723.999,"body":"will crash and burn with that approach right i literally just had a conversation"},{"speaker":"[Unknown15]","startTime":1725.039,"endTime":1729.679,"body":"with a client and this one's funny he ran out of ma he ran out of macros at the"},{"speaker":"[Unknown15]","startTime":1729.459,"endTime":1730.459,"body":"end of the night"},{"speaker":"[Unknown15]","startTime":1731.519,"endTime":1735.679,"body":"and when we did our like kind of triage was like w okay so you were hungry at the"},{"speaker":"[Unknown15]","startTime":1735.679,"endTime":1740.079,"body":"end of the night you ran out of calories like w what did you do and he was like i"},{"speaker":"[Unknown15]","startTime":1740.239,"endTime":1742.479,"body":"had two ice cream sandwiches and i was like"},{"speaker":"[Unknown15]","startTime":1744.159,"endTime":1748.959,"body":"why of all the things you could eat like why would you eat ice vi you like okay"},{"speaker":"[Unknown15]","startTime":1749.039,"endTime":1750.799,"body":"i'm gonna eat ice cream sandwiches so"},{"speaker":"[Unknown11]","startTime":1750.62,"endTime":1751.62,"body":"right right"},{"speaker":"[Unknown15]","startTime":1751.119,"endTime":1754.399,"body":"i think like it comes back to like your skill acquisition your understanding and"},{"speaker":"[Unknown15]","startTime":1754.959,"endTime":1759.599,"body":"ultimately your adherence if adherence is not a problem for you and you're like"},{"speaker":"[Unknown15]","startTime":1759.679,"endTime":1761.279,"body":"yes i am going to"},{"speaker":"[Unknown15]","startTime":1762.639,"endTime":1767.919,"body":"sacrifice satiated foods at the end of the day or some other period of the day so"},{"speaker":"[Unknown15]","startTime":1767.999,"endTime":1772.879,"body":"that i can ensure i get that extra uptick in training performance and i'm willing"},{"speaker":"[Unknown15]","startTime":1772.959,"endTime":1777.439,"body":"to consciously take that trade off yes i think it is beneficial to keep those"},{"speaker":"[Unknown15]","startTime":1777.599,"endTime":1783.119,"body":"those intra workouts in if you're someone who has issues with adherence um i"},{"speaker":"[Unknown15]","startTime":1783.199,"endTime":1787.039,"body":"would recommend that being one of the first things you pulled to be completely"},{"speaker":"[Unknown15]","startTime":1786.779,"endTime":1787.779,"body":"honest"},{"speaker":"[Unknown11]","startTime":1824.06,"endTime":1825.06,"body":"he's back"},{"speaker":"[Unknown11]","startTime":1826.76,"endTime":1828.28,"body":"so twenty nine fifteen"},{"speaker":"[Unknown11]","startTime":1832.54,"endTime":1833.54,"body":"and"},{"speaker":"[Unknown16]","startTime":1832.929,"endTime":1833.929,"body":"oh"},{"speaker":"[Unknown11]","startTime":1833.56,"endTime":1837.8,"body":"your comment at that time was if you're someone that has issues that"},{"speaker":"[Unknown11]","startTime":1838.42,"endTime":1839.42,"body":"drop"},{"speaker":"[Unknown16]","startTime":1838.849,"endTime":1839.849,"body":"okay"},{"speaker":"[Unknown16]","startTime":1842.349,"endTime":1847.949,"body":"so my whole my whole big thing was gone alright so this i guess next week i am"},{"speaker":"[Unknown16]","startTime":1848.269,"endTime":1852.109,"body":"i'm just gonna have to figure it out the ingenue setup somewhere maybe i have to"},{"speaker":"[Unknown16]","startTime":1852.189,"endTime":1856.189,"body":"hard line into wherever the wire comes into the house but this is not gonna work"},{"speaker":"[Unknown16]","startTime":1855.969,"endTime":1856.969,"body":"and"},{"speaker":"[Unknown11]","startTime":1856.34,"endTime":1857.34,"body":"no we can't do this"},{"speaker":"[Unknown11]","startTime":1857.48,"endTime":1859.32,"body":"constantly it's kind of funny for now though"},{"speaker":"[Unknown16]","startTime":1857.769,"endTime":1858.769,"body":"yeah no way"},{"speaker":"[Unknown16]","startTime":1860.349,"endTime":1862.269,"body":"yeah it's very frustrating for me"},{"speaker":"[Unknown11]","startTime":1861.94,"endTime":1862.94,"body":"i know i know"},{"speaker":"[Unknown16]","startTime":1864.029,"endTime":1870.669,"body":"okay so with the in workout if you are someone who has adherence issues to begin"},{"speaker":"[Unknown16]","startTime":1870.369,"endTime":1871.369,"body":"with"},{"speaker":"[Unknown16]","startTime":1872.749,"endTime":1879.549,"body":"i would one hundred percent recommend removing the intra workout from your diet"},{"speaker":"[Unknown16]","startTime":1879.769,"endTime":1880.769,"body":"right and"},{"speaker":"[Unknown16]","startTime":1881.789,"endTime":1886.189,"body":"uh pushing those calories those carbohydrates to like a non or sorry as satiated"},{"speaker":"[Unknown16]","startTime":1886.429,"endTime":1890.109,"body":"carbohydrates something's going to give you some volume that being said if you"},{"speaker":"[Unknown16]","startTime":1890.049,"endTime":1891.049,"body":"are willing to"},{"speaker":"[Unknown16]","startTime":1891.949,"endTime":1897.069,"body":"sacrifice a bit of society and sacrifice of or for in addition"},{"speaker":"[Unknown16]","startTime":1898.429,"endTime":1901.789,"body":"to preserve your training performance and increase that"},{"speaker":"[Unknown16]","startTime":1902.909,"endTime":1908.909,"body":"ultimately i think that is on paper the best move however on paper doesn't"},{"speaker":"[Unknown16]","startTime":1909.069,"endTime":1914.909,"body":"account for adherence satiety and the subjectivity of what it means to be human"},{"speaker":"[Unknown16]","startTime":1915.469,"endTime":1918.909,"body":"so ultimately depending on where you fall in that context is how i would approach"},{"speaker":"[Unknown16]","startTime":1918.929,"endTime":1919.929,"body":"handling that"},{"speaker":"[Unknown11]","startTime":1919.88,"endTime":1924.44,"body":"yep yep one thing i wanted to as well kind of drop in here because you made a"},{"speaker":"[Unknown11]","startTime":1924.52,"endTime":1930.2,"body":"comment about you know me going to bed hungry and one of the best things i did"},{"speaker":"[Unknown11]","startTime":1931.24,"endTime":1935.56,"body":"when i began dieting a couple years ago was just except in my brain that i was"},{"speaker":"[Unknown11]","startTime":1935.64,"endTime":1939.88,"body":"going to be hungry like i had heard so many stories and talked to so many people"},{"speaker":"[Unknown11]","startTime":1940.44,"endTime":1945.32,"body":"that have you know tried all of these like calorie free sweeteners or like quest"},{"speaker":"[Unknown11]","startTime":1945.56,"endTime":1951.64,"body":"protein cakes or like whatever sort of wild other concoctions you can try to whip"},{"speaker":"[Unknown11]","startTime":1951.8,"endTime":1956.68,"body":"up that are going to give you a ton of food volume with very low calories and"},{"speaker":"[Unknown11]","startTime":1958.36,"endTime":1962.76,"body":"it just it ends up almost always backfiring and you just end up being becoming so"},{"speaker":"[Unknown11]","startTime":1963.0,"endTime":1967.88,"body":"food focused that all you're thinking about is is the next fake food that you're"},{"speaker":"[Unknown11]","startTime":1967.88,"endTime":1972.92,"body":"gonna whip up so if you just go into the diet and you're like look this is twelve"},{"speaker":"[Unknown11]","startTime":1973.08,"endTime":1977.8,"body":"weeks or sixteen weeks or whatever it is and at points of this diet i will be"},{"speaker":"[Unknown11]","startTime":1977.96,"endTime":1980.6,"body":"hungry and then embrace the hunger"},{"speaker":"[Unknown11]","startTime":1981.72,"endTime":1986.6,"body":"one of the biggest tricks that works for me is i don't allow myself to be hungry"},{"speaker":"[Unknown11]","startTime":1986.76,"endTime":1991.32,"body":"really during the day so i structure my intake such that i actually feel quite"},{"speaker":"[Unknown11]","startTime":1991.48,"endTime":1995.32,"body":"satiated during the day but then i'll just have my last meal at like you know"},{"speaker":"[Unknown11]","startTime":1995.48,"endTime":2000.44,"body":"five or five thirty or something like that and i will know that by seven p m i'm"},{"speaker":"[Unknown11]","startTime":2000.52,"endTime":2004.2,"body":"going to be hungry and then i'll be hungry until i fall asleep but then i wake up"},{"speaker":"[Unknown11]","startTime":2004.28,"endTime":2007.56,"body":"the next day and i'm not really that hungry anymore and i just kind of get to eat"},{"speaker":"[Unknown11]","startTime":2007.42,"endTime":2008.42,"body":"again so"},{"speaker":"[Unknown11]","startTime":2009.48,"endTime":2013.8,"body":"to be able to relegate that hunger to just this small period of time before bed"},{"speaker":"[Unknown11]","startTime":2014.36,"endTime":2018.28,"body":"works really well for me and i know with others you know they can't go to sleep"},{"speaker":"[Unknown11]","startTime":2018.36,"endTime":2021.56,"body":"if they're hungry or something along those lines which which i get to"},{"speaker":"[Unknown11]","startTime":2022.6,"endTime":2026.2,"body":"but i actually really like that hollow empty kind of stomach feeling before bed"},{"speaker":"[Unknown11]","startTime":2026.36,"endTime":2030.52,"body":"it actually helps me sleep a lot better so um the common sentiment of you know"},{"speaker":"[Unknown11]","startTime":2030.6,"endTime":2034.04,"body":"your sleep goes toit when you're dieting and stuff like that i know i haven't"},{"speaker":"[Unknown11]","startTime":2034.04,"endTime":2038.76,"body":"been three percent body fat lean like a a natural bodybuilding competitor i've"},{"speaker":"[Unknown11]","startTime":2038.76,"endTime":2040.2,"body":"been you know seven eight percent but"},{"speaker":"[Unknown11]","startTime":2041.8,"endTime":2043.48,"body":"but i haven't noticed any of that so"},{"speaker":"[Unknown11]","startTime":2044.92,"endTime":2048.2,"body":"so maybe that's something that's unique to me and i know everyone's different in"},{"speaker":"[Unknown11]","startTime":2048.2799999999997,"endTime":2051.4,"body":"that way as well but i just wanted to kind of throw that out there as well and"},{"speaker":"[Unknown11]","startTime":2051.48,"endTime":2053.7200000000003,"body":"then uh do you have any thoughts on that before i move on"},{"speaker":"[Unknown16]","startTime":2054.3289999999997,"endTime":2055.3289999999997,"body":"yeah i"},{"speaker":"[Unknown16]","startTime":2056.2690000000002,"endTime":2060.109,"body":"it's all it's going to be very individual right because someone there are other"},{"speaker":"[Unknown16]","startTime":2060.1890000000003,"endTime":2064.989,"body":"people who like that hunger will really impact their sleep so people like that i"},{"speaker":"[Unknown16]","startTime":2065.149,"endTime":2070.509,"body":"would kind of swap it and that would be a one pretty much the only time i will"},{"speaker":"[Unknown16]","startTime":2070.749,"endTime":2073.069,"body":"recommend people go like an intermittent"},{"speaker":"[Unknown11]","startTime":2072.8599999999997,"endTime":2073.86,"body":"yeah"},{"speaker":"[Unknown16]","startTime":2073.149,"endTime":2077.389,"body":"fasting type thing because what can we do at eight a m that we don't really want"},{"speaker":"[Unknown16]","startTime":2077.549,"endTime":2083.549,"body":"to do at eight p m to help um mitigate hunger caffeine right black coffee"},{"speaker":"[Unknown11]","startTime":2082.44,"endTime":2085.64,"body":"yep well and self control's higher in the morning too"},{"speaker":"[Unknown16]","startTime":2083.549,"endTime":2084.749,"body":"appetite suppressant"},{"speaker":"[Unknown16]","startTime":2086.269,"endTime":2090.429,"body":"exactly so it's easier to be hungry in the morning for most people as opposed to"},{"speaker":"[Unknown16]","startTime":2090.749,"endTime":2095.149,"body":"before bed so that is one of those things that i would generally recommend there"},{"speaker":"[Unknown11]","startTime":2094.94,"endTime":2095.94,"body":"yep"},{"speaker":"[Unknown16]","startTime":2095.309,"endTime":2101.469,"body":"but yes depending on what level of leans you are trying to get to let's say let's"},{"speaker":"[Unknown16]","startTime":2101.469,"endTime":2106.749,"body":"say fifteen percent in under it is likely at some point you will have to deal"},{"speaker":"[Unknown16]","startTime":2106.909,"endTime":2108.749,"body":"with some hunger"},{"speaker":"[Unknown11]","startTime":2109.64,"endTime":2114.04,"body":"yep totally so just to kind of finish up the way that that i do things right now"},{"speaker":"[Unknown11]","startTime":2114.2,"endTime":2118.52,"body":"we're at this period where i've reduced portion sizes from taking hamburger buns"},{"speaker":"[Unknown11]","startTime":2118.6,"endTime":2123.0,"body":"off and then reducing cheeses and things like that so i'll usually keep this up"},{"speaker":"[Unknown11]","startTime":2123.08,"endTime":2126.44,"body":"for four to six weeks still not really tracking food just monitoring portion"},{"speaker":"[Unknown11]","startTime":2126.52,"endTime":2130.84,"body":"sizes keeping protein high and then what's happened in the past is about four to"},{"speaker":"[Unknown11]","startTime":2130.92,"endTime":2134.84,"body":"six weeks into this weight loss begins to stall a little bit"},{"speaker":"[Unknown11]","startTime":2135.96,"endTime":2140.68,"body":"and and if it stalls for ten or fourteen days or so without you know seeing that"},{"speaker":"[Unknown11]","startTime":2140.84,"endTime":2146.28,"body":"kind of catch up in that drop the wh so to speak then i will at that point kind"},{"speaker":"[Unknown11]","startTime":2146.28,"endTime":2149.96,"body":"of begin tracking and i'll initially take a baseline and see where i am as"},{"speaker":"[Unknown11]","startTime":2150.12,"endTime":2155.08,"body":"compared to like my off season typical day and by this point i'll usually have"},{"speaker":"[Unknown11]","startTime":2154.7,"endTime":2155.7,"body":"that"},{"speaker":"[Unknown11]","startTime":2156.28,"endTime":2160.2,"body":"five hundred to seven hundred calories below at least maybe up to a thousand"},{"speaker":"[Unknown11]","startTime":2160.42,"endTime":2161.42,"body":"depending on"},{"speaker":"[Unknown11]","startTime":2162.28,"endTime":2163.96,"body":"wherever i was in the off season"},{"speaker":"[Unknown11]","startTime":2165.0,"endTime":2169.48,"body":"so i'll begin tracking and the first week is mostly just data collection making"},{"speaker":"[Unknown11]","startTime":2169.72,"endTime":2171.0,"body":"sure that i have"},{"speaker":"[Unknown11]","startTime":2173.24,"endTime":2177.32,"body":"the right numbers that i have a good meal structure and set up and that i'm"},{"speaker":"[Unknown11]","startTime":2177.4,"endTime":2179.96,"body":"hitting the objective calories that i'm trying to hit"},{"speaker":"[Unknown11]","startTime":2181.16,"endTime":2185.0,"body":"and usually just by tracking this has happened the last two years just by"},{"speaker":"[Unknown11]","startTime":2185.48,"endTime":2186.84,"body":"beginning to track at all"},{"speaker":"[Unknown11]","startTime":2188.2,"endTime":2192.52,"body":"weight loss begins to pick up again because i have that data and i'm just having"},{"speaker":"[Unknown11]","startTime":2192.92,"endTime":2194.6,"body":"the nature of having to just write something down"},{"speaker":"[Unknown11]","startTime":2195.8,"endTime":2199.32,"body":"is more accountability than just saying i'm gonna take a hamburger bun off or"},{"speaker":"[Unknown11]","startTime":2199.4,"endTime":2201.16,"body":"something along those lines so"},{"speaker":"[Unknown11]","startTime":2203.88,"endTime":2207.72,"body":"as i kind of get deeper in and have started tracking then i usually begin"},{"speaker":"[Unknown11]","startTime":2207.88,"endTime":2213.32,"body":"instituting kind of official structured re feed days where it's like okay you"},{"speaker":"[Unknown11]","startTime":2213.32,"endTime":2217.96,"body":"know i've been hungry now for a few days in a row i'm going to add in one day and"},{"speaker":"[Unknown11]","startTime":2218.04,"endTime":2221.32,"body":"then over the course of another four weeks that might become two days or"},{"speaker":"[Unknown11]","startTime":2221.48,"endTime":2225.8,"body":"something along those lines and as that happens my rate of weight loss slows so"},{"speaker":"[Unknown11]","startTime":2225.88,"endTime":2229.4,"body":"that's one piece too is like in the beginning weight loss just happens rapidly"},{"speaker":"[Unknown11]","startTime":2229.4,"endTime":2232.76,"body":"and i'm not even tracking i'm just doing this por control thing and i'll probably"},{"speaker":"[Unknown11]","startTime":2233.0,"endTime":2235.08,"body":"lose eight to ten pounds in the first"},{"speaker":"[Unknown11]","startTime":2236.28,"endTime":2240.76,"body":"four to six weeks just by being cognizant of that and dropping these more like"},{"speaker":"[Unknown11]","startTime":2240.92,"endTime":2245.64,"body":"kind of carbohydrates simple carbohydrate sources or fat sources like cheese"},{"speaker":"[Unknown11]","startTime":2246.76,"endTime":2252.12,"body":"and so then as i institute these refd days i don't often increase the deficit on"},{"speaker":"[Unknown11]","startTime":2252.12,"endTime":2255.96,"body":"the other days to account for the refd days i kind of just keep the deficit the"},{"speaker":"[Unknown11]","startTime":2255.96,"endTime":2259.32,"body":"same and i understand that by having these refd days that i'm going to slow my"},{"speaker":"[Unknown11]","startTime":2259.4,"endTime":2263.32,"body":"progress down a little bit and that's been valuable for me cause in the past i"},{"speaker":"[Unknown11]","startTime":2263.4,"endTime":2267.0,"body":"would try and be like okay well if i'm gonna have ref days i have to keep the"},{"speaker":"[Unknown11]","startTime":2267.0,"endTime":2271.0,"body":"weekly caloric total lower and i would then compensate on the other days and then"},{"speaker":"[Unknown11]","startTime":2271.0,"endTime":2275.16,"body":"the re feeds would come and i would binge because i was restricting so much so"},{"speaker":"[Unknown11]","startTime":2275.24,"endTime":2279.0,"body":"when i finally just decided that okay you know i'm no longer going to get the"},{"speaker":"[Unknown11]","startTime":2279.08,"endTime":2282.12,"body":"same rate of weight loss i'm just gonna going to accept that it's going to be"},{"speaker":"[Unknown11]","startTime":2282.2,"endTime":2284.04,"body":"half of that or a third of that or whatever it is"},{"speaker":"[Unknown11]","startTime":2285.08,"endTime":2287.88,"body":"then i know that i'm kind of in the grind of it and maybe that's why my diets"},{"speaker":"[Unknown11]","startTime":2287.96,"endTime":2292.12,"body":"tend to drag on a little bit like when we even look at my last one last year"},{"speaker":"[Unknown11]","startTime":2293.16,"endTime":2298.36,"body":"i went down from uh two hundred to one ninety in the first"},{"speaker":"[Unknown11]","startTime":2299.96,"endTime":2305.32,"body":"six weeks i think and then i took a diet break and after the diet break i just"},{"speaker":"[Unknown11]","startTime":2305.4,"endTime":2309.72,"body":"couldn't get going again i couldn't get the momentum going probably because"},{"speaker":"[Unknown11]","startTime":2311.72,"endTime":2315.96,"body":"i was beginning to institute these refd days and just the rate of loss was lower"},{"speaker":"[Unknown11]","startTime":2316.04,"endTime":2319.0,"body":"so you know i ended up getting down to one hundred eighty two but it took me like"},{"speaker":"[Unknown11]","startTime":2319.08,"endTime":2322.52,"body":"to go from one hundred ninety to one hundred eighty two was like twelve weeks"},{"speaker":"[Unknown11]","startTime":2322.52,"endTime":2325.56,"body":"whereas the first ten pounds were like six weeks you know and the whole thing was"},{"speaker":"[Unknown11]","startTime":2325.72,"endTime":2330.6,"body":"eighteen weeks so rate of loss i think is in a yes in go ahead"},{"speaker":"[Unknown17]","startTime":2331.416,"endTime":2334.696,"body":"the only thing i wanted to add there that i don't want people to get hung up on"},{"speaker":"[Unknown17]","startTime":2334.776,"endTime":2339.576,"body":"is that first like ten pounds that you did in those six weeks like arguably four"},{"speaker":"[Unknown17]","startTime":2339.656,"endTime":2343.736,"body":"to five pounds of that are going to be like shifts in fluid glycogen et cetera"},{"speaker":"[Unknown17]","startTime":2343.816,"endTime":2349.656,"body":"it's prob let's say at probably at most sixty percent is like actual fat loss"},{"speaker":"[Unknown11]","startTime":2349.94,"endTime":2350.94,"body":"y yeah"},{"speaker":"[Unknown17]","startTime":2350.216,"endTime":2354.936,"body":"and then that next subset of weight is you don't have those again to go through"},{"speaker":"[Unknown11]","startTime":2355.08,"endTime":2359.08,"body":"i actually would argue that maybe the first four or five pounds like almost none"},{"speaker":"[Unknown11]","startTime":2359.16,"endTime":2363.4,"body":"of it is is actual fat loss because i was you know one hundred ninety nine point"},{"speaker":"[Unknown11]","startTime":2363.56,"endTime":2369.0,"body":"six when i started my diet last year and within i think eight days i was down to"},{"speaker":"[Unknown11]","startTime":2369.24,"endTime":2372.84,"body":"one hundred ninety five point two or something so i'd lost like four pounds in a"},{"speaker":"[Unknown11]","startTime":2372.84,"endTime":2376.28,"body":"matter of eight days which really is just a matter of hey you're eating less"},{"speaker":"[Unknown11]","startTime":2376.36,"endTime":2380.2,"body":"carbs you're carrying less water and retaining less fluid et cetera et cetera and"},{"speaker":"[Unknown11]","startTime":2380.36,"endTime":2381.96,"body":"so so yeah i think you know"},{"speaker":"[Unknown11]","startTime":2383.48,"endTime":2388.04,"body":"i probably really lost five pounds in the first six weeks but on the scale it"},{"speaker":"[Unknown11]","startTime":2388.12,"endTime":2391.16,"body":"says i lost ten pounds in the first six weeks so so you definitely"},{"speaker":"[Unknown17]","startTime":2390.916,"endTime":2391.916,"body":"exactly"},{"speaker":"[Unknown11]","startTime":2391.18,"endTime":2392.18,"body":"a good point there"},{"speaker":"[Unknown17]","startTime":2392.316,"endTime":2393.316,"body":"yeah"},{"speaker":"[Unknown11]","startTime":2392.74,"endTime":2393.74,"body":"yeah and then"},{"speaker":"[Unknown11]","startTime":2395.16,"endTime":2399.0,"body":"so as i kind of said earlier i took a diet break last year after the first ten"},{"speaker":"[Unknown11]","startTime":2399.16,"endTime":2403.0,"body":"pounds i went to wisconsin and i took a diet break and i didn't do that the first"},{"speaker":"[Unknown11]","startTime":2402.7,"endTime":2403.7,"body":"year"},{"speaker":"[Unknown11]","startTime":2404.28,"endTime":2408.12,"body":"so it is something that i'm probably going to end up doing again this year"},{"speaker":"[Unknown11]","startTime":2408.28,"endTime":2412.92,"body":"because we are doing another trip to wisconsin the potential alternative and i'm"},{"speaker":"[Unknown11]","startTime":2413.08,"endTime":2417.16,"body":"considering this though not committed yet is that our trip to wisconsin's a"},{"speaker":"[Unknown11]","startTime":2417.24,"endTime":2423.16,"body":"little later this year it's in early july instead of mid june so it's only three"},{"speaker":"[Unknown11]","startTime":2423.32,"endTime":2428.52,"body":"weeks but if i start my diet earlier then maybe i can gain four weeks on the"},{"speaker":"[Unknown11]","startTime":2428.6,"endTime":2432.84,"body":"front end gain three weeks on the back end and then maybe my diet can just be"},{"speaker":"[Unknown11]","startTime":2433.0,"endTime":2436.28,"body":"over when i go to wisconsin instead of that being a diet break"},{"speaker":"[Unknown11]","startTime":2438.04,"endTime":2442.2,"body":"so if i were to do that i would need to start my diet here basically as we're"},{"speaker":"[Unknown11]","startTime":2442.28,"endTime":2446.52,"body":"saying in this episode at the end of march instead of at the end of april and"},{"speaker":"[Unknown11]","startTime":2446.6,"endTime":2449.72,"body":"then if i start at the end of march and then i have through the end of june"},{"speaker":"[Unknown11]","startTime":2450.04,"endTime":2455.0,"body":"that's three months plus a couple days in july so if i was were pretty aggressive"},{"speaker":"[Unknown11]","startTime":2455.0,"endTime":2458.12,"body":"with it i could probably do it um the other side of that coin is i'm actually not"},{"speaker":"[Unknown11]","startTime":2458.2,"endTime":2461.56,"body":"as big right now as i was last year so last year i got up to like i said one"},{"speaker":"[Unknown11]","startTime":2461.64,"endTime":2464.68,"body":"hundred ninety nine point six i think i'm right around one hundred ninety five or"},{"speaker":"[Unknown11]","startTime":2464.76,"endTime":2469.24,"body":"one hundred ninety six right now so that could also be another tool that i can"},{"speaker":"[Unknown11]","startTime":2469.32,"endTime":2471.88,"body":"use to kind of facilitate a shorter cut this year"},{"speaker":"[Unknown11]","startTime":2473.24,"endTime":2476.52,"body":"but yeah those are kind of my main points and"},{"speaker":"[Unknown11]","startTime":2477.96,"endTime":2480.6,"body":"yeah let's let's hear how you do it a little more objectively"},{"speaker":"[Unknown17]","startTime":2481.896,"endTime":2489.096,"body":"so i'm not going to actually talk about my personal approach as much as kind of"},{"speaker":"[Unknown17]","startTime":2488.796,"endTime":2489.796,"body":"big"},{"speaker":"[Unknown17]","startTime":2490.936,"endTime":2494.776,"body":"big impacting factors and considerations that i wanted listeners to take away"},{"speaker":"[Unknown17]","startTime":2497.416,"endTime":2505.496,"body":"i generally in my personal life we will take long diets and cover big grounds"},{"speaker":"[Unknown17]","startTime":2505.976,"endTime":2509.736,"body":"like i've really only been through three dieting phases in my life the first one"},{"speaker":"[Unknown17]","startTime":2509.816,"endTime":2513.176,"body":"i lost like twenty eight pounds and that's when like everything and nutrition"},{"speaker":"[Unknown17]","startTime":2513.256,"endTime":2519.576,"body":"really clicked for me um and i was like re lean for the first time uh second was"},{"speaker":"[Unknown17]","startTime":2519.656,"endTime":2524.776,"body":"this past year when you know right after we we had started et p i went from about"},{"speaker":"[Unknown17]","startTime":2525.176,"endTime":2529.336,"body":"two hundred seven to a seven and a half i think was the highest down to like one"},{"speaker":"[Unknown17]","startTime":2529.416,"endTime":2534.456,"body":"hundred ninety one ninety one actually and that was about like pe sixteen week"},{"speaker":"[Unknown17]","startTime":2534.696,"endTime":2538.056,"body":"diet the first one was i think about sixteen or eighteen weeks or something like"},{"speaker":"[Unknown17]","startTime":2538.136,"endTime":2542.136,"body":"that and then i did like a like a ten week one like a one year in the one but i'm"},{"speaker":"[Unknown17]","startTime":2542.216,"endTime":2544.456,"body":"talking like those are three diets from"},{"speaker":"[Unknown17]","startTime":2546.056,"endTime":2551.176,"body":"twenty eighteen until now and it's you know twenty twenty two too so i don't even"},{"speaker":"[Unknown17]","startTime":2551.256,"endTime":2556.856,"body":"really do one per year um the way i wanted to talk about this is really just in"},{"speaker":"[Unknown17]","startTime":2556.936,"endTime":2562.616,"body":"terms of adding some numbers to help solidify your approach so generally speaking"},{"speaker":"[Unknown17]","startTime":2563.816,"endTime":2569.016,"body":"about half eight percent to one percent of your total body mass so it's not like"},{"speaker":"[Unknown17]","startTime":2569.096,"endTime":2573.336,"body":"lean body mass that's you basically your body weight per week is a really really"},{"speaker":"[Unknown17]","startTime":2573.496,"endTime":2578.136,"body":"good target now using some examples here at two hundred pounds that's"},{"speaker":"[Unknown17]","startTime":2578.296,"endTime":2582.056,"body":"approximately one to two pounds per week if you're only one hundred and fifty"},{"speaker":"[Unknown17]","startTime":2582.296,"endTime":2586.856,"body":"pounds that's approximately half a pound to one pound per week it's also"},{"speaker":"[Unknown17]","startTime":2587.096,"endTime":2592.376,"body":"important to note that as your weight will decrease over time that half a percent"},{"speaker":"[Unknown17]","startTime":2592.776,"endTime":2599.576,"body":"to one percent will also decrease over time the next i wanted to talk about is"},{"speaker":"[Unknown17]","startTime":2600.216,"endTime":2606.536,"body":"estimate how much you think you like want slash need to lose to hit your target"},{"speaker":"[Unknown17]","startTime":2606.776,"endTime":2611.736,"body":"body composition and then i recommend realistically adding fifty percent to that"},{"speaker":"[Unknown17]","startTime":2612.456,"endTime":2617.016,"body":"it is just human nature to think oh i need you know ten pounds to get you know"},{"speaker":"[Unknown17]","startTime":2617.176,"endTime":2621.336,"body":"shredded realistically it's probably fifteen to eighteen or something like that"},{"speaker":"[Unknown17]","startTime":2622.836,"endTime":2623.836,"body":"similarly"},{"speaker":"[Unknown17]","startTime":2625.416,"endTime":2631.416,"body":"for a timeline right i i alluded to this in the in the beginning of the episode"},{"speaker":"[Unknown17]","startTime":2633.256,"endTime":2638.296,"body":"take your basic timeline that you are thinking right a really really good way to"},{"speaker":"[Unknown17]","startTime":2638.376,"endTime":2644.936,"body":"create a very rough estimate of that timeline is the plan for one pound of loss"},{"speaker":"[Unknown17]","startTime":2645.336,"endTime":2651.096,"body":"per week now i know we have a decent amount of female listeners to this podcast"},{"speaker":"[Unknown17]","startTime":2651.256,"endTime":2655.896,"body":"and for you guys that are on the smaller side just note that that one pound per"},{"speaker":"[Unknown17]","startTime":2656.056,"endTime":2660.936,"body":"week may be unrealistic if you are one hundred ten pounds one hundred thirty"},{"speaker":"[Unknown17]","startTime":2661.176,"endTime":2664.616,"body":"pounds or something like that it might be a little bit unrealistic um in the"},{"speaker":"[Unknown17]","startTime":2664.696,"endTime":2670.536,"body":"later parts of your dieting or even in the beginning so let's plan i said with"},{"speaker":"[Unknown17]","startTime":2670.616,"endTime":2675.016,"body":"that example if you have like think like i have ten you know ten to twelve pounds"},{"speaker":"[Unknown17]","startTime":2675.096,"endTime":2678.696,"body":"to lose and i'll be lean realistically let's make that about eighteen for a"},{"speaker":"[Unknown17]","startTime":2678.776,"endTime":2683.256,"body":"conservative effort then we're looking at approximately eighteen weeks to really"},{"speaker":"[Unknown17]","startTime":2683.976,"endTime":2689.896,"body":"hit that total goal and then the reason i say that is i'm really i prefer to be"},{"speaker":"[Unknown17]","startTime":2689.976,"endTime":2697.336,"body":"conservative with my estimates and the worst case scenario there is you you're"},{"speaker":"[Unknown17]","startTime":2697.416,"endTime":2701.096,"body":"ready early and the reason i say that is there are many things that could come up"},{"speaker":"[Unknown17]","startTime":2701.256,"endTime":2704.456,"body":"you might get sick and then you might have a week that's a push you might have"},{"speaker":"[Unknown17]","startTime":2704.536,"endTime":2708.536,"body":"like a wedding weekend where you're traveling or some family trip plan like brian"},{"speaker":"[Unknown17]","startTime":2708.616,"endTime":2712.616,"body":"was just talking about the the weekly e sorry the yearly family vacation that"},{"speaker":"[Unknown17]","startTime":2712.696,"endTime":2716.376,"body":"might be another week where it's kind of a push and i think it's just"},{"speaker":"[Unknown17]","startTime":2717.096,"endTime":2722.856,"body":"realistically five out of every six or four out of every six weeks might be super"},{"speaker":"[Unknown17]","startTime":2723.016,"endTime":2730.456,"body":"consistent progress weeks and then lastly with that worst case scenario if you're"},{"speaker":"[Unknown17]","startTime":2730.536,"endTime":2735.016,"body":"ready early and it's the end of may right summer's not even there and you're like"},{"speaker":"[Unknown17]","startTime":2735.176,"endTime":2740.696,"body":"hey i'm lean i don't really care to get any leaner and i'm ready for summer you"},{"speaker":"[Unknown17]","startTime":2740.776,"endTime":2745.656,"body":"can start your recovery diet process earlier and start increasing your food"},{"speaker":"[Unknown17]","startTime":2745.816,"endTime":2749.576,"body":"intake and then you know like i've talked about on the podcasts many times before"},{"speaker":"[Unknown17]","startTime":2749.736,"endTime":2753.576,"body":"this is what i consider like the holy grail of periodization you're lean your"},{"speaker":"[Unknown17]","startTime":2753.736,"endTime":2758.056,"body":"energy levels are improving your food volumes improving trainings improving your"},{"speaker":"[Unknown17]","startTime":2758.136,"endTime":2763.256,"body":"muscles are filling out as glycogen and fluids begin to replenish in them and"},{"speaker":"[Unknown17]","startTime":2763.656,"endTime":2768.696,"body":"then you can maintain an overwhelming majority of that fat loss but then return"},{"speaker":"[Unknown17]","startTime":2768.936,"endTime":2773.096,"body":"your calories back up to maintenance through summer so that you're not"},{"speaker":"[Unknown17]","startTime":2773.096,"endTime":2777.416,"body":"necessarily like living in restriction through summer you are incrementally"},{"speaker":"[Unknown17]","startTime":2777.816,"endTime":2782.216,"body":"increasing your food throughout summer while your physique kind of improves"},{"speaker":"[Unknown17]","startTime":2782.456,"endTime":2787.176,"body":"throughout it so that is what i would consider the worst case scenario which is"},{"speaker":"[Unknown17]","startTime":2787.256,"endTime":2793.016,"body":"kind of also the best case scenario so just some numbers to help you wrap your"},{"speaker":"[Unknown17]","startTime":2793.176,"endTime":2795.656,"body":"head around putting together a plan"},{"speaker":"[Unknown17]","startTime":2797.016,"endTime":2798.056,"body":"over the coming months"},{"speaker":"[Unknown11]","startTime":2799.96,"endTime":2805.0,"body":"yeah for sure i love that the the holy grail of nutritional periodization that"},{"speaker":"[Unknown11]","startTime":2805.16,"endTime":2809.96,"body":"period of time where you're eating more food and looking better it's amazing"},{"speaker":"[Unknown11]","startTime":2810.04,"endTime":2815.72,"body":"right so um yeah i mean i i feel like both of us have have seen this happen in"},{"speaker":"[Unknown11]","startTime":2815.8,"endTime":2820.44,"body":"pictures and in our experiences too where you look so flat at the end of the diet"},{"speaker":"[Unknown11]","startTime":2820.6,"endTime":2824.28,"body":"and then so even if you do something like you know you have a week long like pe"},{"speaker":"[Unknown11]","startTime":2824.52,"endTime":2828.52,"body":"week protocol where you're adding in carbs progressively or whatever your"},{"speaker":"[Unknown11]","startTime":2828.68,"endTime":2832.6,"body":"approach is and then you look great at the end of that week but then it's like"},{"speaker":"[Unknown11]","startTime":2833.08,"endTime":2836.44,"body":"even the next like two to three weeks after that if you don't go completely"},{"speaker":"[Unknown11]","startTime":2836.52,"endTime":2840.28,"body":"overboard and do like cheeses steaks and apple pies and on all that stuff then"},{"speaker":"[Unknown11]","startTime":2840.44,"endTime":2845.32,"body":"then you do get progressively like filled out bigger and you still have apps so"},{"speaker":"[Unknown11]","startTime":2846.2,"endTime":2850.76,"body":"it really is like the coolest most exciting period and it's one of those things"},{"speaker":"[Unknown11]","startTime":2851.08,"endTime":2855.8,"body":"that is is so cool and something so fun to look forward to that it almost like"},{"speaker":"[Unknown11]","startTime":2856.52,"endTime":2862.6,"body":"makes the diet worth it with this end in sight thing where you know you get this"},{"speaker":"[Unknown11]","startTime":2862.68,"endTime":2866.6,"body":"like uptick at the end it's a it's really a really cool thing and a motivating"},{"speaker":"[Unknown11]","startTime":2866.3,"endTime":2867.3,"body":"factor"},{"speaker":"[Unknown17]","startTime":2868.136,"endTime":2872.936,"body":"yeah i mean to me i think like i look at the diet is like the ha like the calorie"},{"speaker":"[Unknown17]","startTime":2873.016,"endTime":2876.776,"body":"deficit right the the the bottom the lowest amount of calories during your"},{"speaker":"[Unknown17]","startTime":2876.936,"endTime":2880.296,"body":"calorie deficit is kind of like i want to call it the halfway mark i would call"},{"speaker":"[Unknown17]","startTime":2880.376,"endTime":2884.376,"body":"it maybe like your sixty sixty five percent mark now we have like another thirty"},{"speaker":"[Unknown17]","startTime":2884.236,"endTime":2885.236,"body":"to"},{"speaker":"[Unknown17]","startTime":2886.296,"endTime":2889.656,"body":"thirty five to forty percent left to like complete everything"},{"speaker":"[Unknown17]","startTime":2890.776,"endTime":2893.976,"body":"and when we released this episode next week maybe i'll put some stuff up on my"},{"speaker":"[Unknown17]","startTime":2894.136,"endTime":2898.936,"body":"story but like last year when i i wrapped my diet the last week of july last year"},{"speaker":"[Unknown17]","startTime":2899.176,"endTime":2904.376,"body":"twenty twenty one my calories were the lowest that was like one ninety one ninety"},{"speaker":"[Unknown17]","startTime":2904.456,"endTime":2909.816,"body":"one inch in change um i wrapped my recovery diet in the like"},{"speaker":"[Unknown17]","startTime":2910.936,"endTime":2916.216,"body":"man probably early october and i look better i'm eating like nine hundred"},{"speaker":"[Unknown17]","startTime":2916.456,"endTime":2920.776,"body":"calories more per day and my weight is within a pound of of the dieting"},{"speaker":"[Unknown17]","startTime":2920.776,"endTime":2925.656,"body":"phase so it's like i and i went and i got dex and i got lab work and all that"},{"speaker":"[Unknown11]","startTime":2920.92,"endTime":2922.12,"body":"i know it's insane"},{"speaker":"[Unknown17]","startTime":2925.816,"endTime":2929.256,"body":"stuff um so it it's this is something that"},{"speaker":"[Unknown17]","startTime":2930.536,"endTime":2935.096,"body":"i don't find a lot of people coaches and stuff in the space talking about it's"},{"speaker":"[Unknown17]","startTime":2960.206,"endTime":2964.126,"body":"generally like oh after the diet return to maintenance as fast as possible and"},{"speaker":"[Unknown17]","startTime":2965.166,"endTime":2970.0460000000003,"body":"there's there's trade offs in any direction but i personally and this is what i"},{"speaker":"[Unknown17]","startTime":2970.126,"endTime":2975.4860000000003,"body":"generally do with my clients as well take the approach of reversing more slowly"},{"speaker":"[Unknown17]","startTime":2976.0460000000003,"endTime":2983.0060000000003,"body":"so that we can you know keep greater control and a more fat loss over that period"},{"speaker":"[Unknown11]","startTime":2982.75,"endTime":2988.27,"body":"hm yeah i think that as as we've discussed in prior episodes that the the way in"},{"speaker":"[Unknown11]","startTime":2988.3500000000004,"endTime":2993.4700000000003,"body":"which you decide to implement calorie increases after the diet depends on how"},{"speaker":"[Unknown11]","startTime":2993.63,"endTime":2995.71,"body":"lean you got and if you're"},{"speaker":"[Unknown17]","startTime":2995.266,"endTime":2996.266,"body":"yes"},{"speaker":"[Unknown11]","startTime":2995.8700000000003,"endTime":3001.55,"body":"at seven eight percent that's that's that's lean that's super lean um but it's"},{"speaker":"[Unknown11]","startTime":3001.63,"endTime":3004.03,"body":"not like three to five percent and like the"},{"speaker":"[Unknown17]","startTime":3003.786,"endTime":3004.786,"body":"exactly"},{"speaker":"[Unknown11]","startTime":3004.11,"endTime":3008.8300000000004,"body":"way that you had to dig to get those last couple percentage points off so so i"},{"speaker":"[Unknown11]","startTime":3008.9900000000002,"endTime":3013.4700000000003,"body":"fully agree like at eight percent body fat like you're just beginning to catch on"},{"speaker":"[Unknown11]","startTime":3013.63,"endTime":3017.9500000000003,"body":"fire so you can kind of put that fire out just with a little bit of calories but"},{"speaker":"[Unknown11]","startTime":3018.11,"endTime":3021.3900000000003,"body":"when you're straight up burning for like weeks at a time you need to just like"},{"speaker":"[Unknown11]","startTime":3021.8700000000003,"endTime":3025.7900000000004,"body":"pummels with food and and can do this use the sledgehammer approach"},{"speaker":"[Unknown17]","startTime":3026.5260000000003,"endTime":3030.286,"body":"i agree a hundred percent yeah the context of getting on stage versus not getting"},{"speaker":"[Unknown17]","startTime":3030.5260000000003,"endTime":3035.246,"body":"on stage really does change the game in that final like ninety percentage of the"},{"speaker":"[Unknown17]","startTime":3035.0260000000003,"endTime":3036.0260000000003,"body":"diet even"},{"speaker":"[Unknown11]","startTime":3035.4900000000002,"endTime":3036.4900000000002,"body":"hmm"},{"speaker":"[Unknown17]","startTime":3035.8860000000004,"endTime":3038.606,"body":"maybe eighty five the nine hundred or whatever like"},{"speaker":"[Unknown11]","startTime":3038.21,"endTime":3039.21,"body":"yeah"},{"speaker":"[Unknown17]","startTime":3038.686,"endTime":3040.366,"body":"yeah very really good point there"},{"speaker":"[Unknown11]","startTime":3041.15,"endTime":3046.27,"body":"so last year before my diet you encouraged me to do that full blood work panel"},{"speaker":"[Unknown11]","startTime":3046.75,"endTime":3051.3100000000004,"body":"and then uh i did it again after the diet and so i'm going to do the same thing"},{"speaker":"[Unknown11]","startTime":3051.4700000000003,"endTime":3057.8700000000003,"body":"again this year through the life extension and you also sent me the link to the"},{"speaker":"[Unknown11]","startTime":3057.8500000000004,"endTime":3058.8500000000004,"body":"dea"},{"speaker":"[Unknown11]","startTime":3059.63,"endTime":3064.3500000000004,"body":"place in boulder that you found so aaron's been doing all my research for me so"},{"speaker":"[Unknown11]","startTime":3064.4300000000003,"endTime":3069.15,"body":"that we can actually get like some real data here and uh so hopefully before i"},{"speaker":"[Unknown11]","startTime":3069.3100000000004,"endTime":3075.07,"body":"actually officially start dieting here whenever that is i have some blood work"},{"speaker":"[Unknown11]","startTime":3075.3100000000004,"endTime":3077.55,"body":"and ad dea for us to kind of cover on the show"},{"speaker":"[Unknown17]","startTime":3078.606,"endTime":3084.766,"body":"very cool yes yes i i just love the data i love the the decisions it helps you"},{"speaker":"[Unknown17]","startTime":3085.4060000000004,"endTime":3091.806,"body":"make and some of the um like subjective subjective fear and in what's word i'm"},{"speaker":"[Unknown17]","startTime":3091.806,"endTime":3096.766,"body":"looking for it just helps so i love it and so i'm all for it so i'm glad glad you"},{"speaker":"[Unknown17]","startTime":3096.846,"endTime":3099.326,"body":"take you take you appreciate the my interest"},{"speaker":"[Unknown11]","startTime":3099.65,"endTime":3100.65,"body":"for sure"},{"speaker":"[Unknown17]","startTime":3099.9860000000003,"endTime":3100.9860000000003,"body":"in it"},{"speaker":"[Unknown11]","startTime":3100.4300000000003,"endTime":3103.9500000000003,"body":"no no and i think it'll be good content for the show too especially considering"},{"speaker":"[Unknown11]","startTime":3103.9500000000003,"endTime":3107.3100000000004,"body":"i've never had a dex i'm actually kind of nervous that like maybe i'm actually"},{"speaker":"[Unknown11]","startTime":3107.4700000000003,"endTime":3110.9100000000003,"body":"way fatter than i think i am you know so maybe i'm like sitting at a hundred and"},{"speaker":"[Unknown11]","startTime":3110.9100000000003,"endTime":3113.7900000000004,"body":"ninety five pounds and i think that um you know"},{"speaker":"[Unknown11]","startTime":3114.9100000000003,"endTime":3119.07,"body":"fourteen percent body fat or something cause i still have a six pack and then the"},{"speaker":"[Unknown11]","startTime":3119.3100000000004,"endTime":3123.15,"body":"freaking dex comes back and says i'm like eighteen percent body fat you know"},{"speaker":"[Unknown17]","startTime":3124.4460000000004,"endTime":3130.126,"body":"if as long as so i actually had this happen with a client really recently where"},{"speaker":"[Unknown17]","startTime":3130.5260000000003,"endTime":3135.166,"body":"he's man i would put a lot of my money on that that dex is just wrong"},{"speaker":"[Unknown17]","startTime":3136.286,"endTime":3140.206,"body":"and the hard thing is is like sometimes the dex are like old and they're at like"},{"speaker":"[Unknown17]","startTime":3140.286,"endTime":3143.4860000000003,"body":"a university or something like that and maybe they haven't been calibrated in a"},{"speaker":"[Unknown17]","startTime":3143.4860000000003,"endTime":3148.366,"body":"while but this client is like lean like his checking photos full o bleak things"},{"speaker":"[Unknown17]","startTime":3148.606,"endTime":3153.246,"body":"like that his like in his like his like separation between back muscles and stuff"},{"speaker":"[Unknown17]","startTime":3153.4060000000004,"endTime":3155.5660000000003,"body":"like that and it put him at like seventeen point"},{"speaker":"[Unknown11]","startTime":3155.4100000000003,"endTime":3156.4100000000003,"body":"whoa"},{"speaker":"[Unknown17]","startTime":3155.806,"endTime":3159.166,"body":"six percent or whatever and he was like super bummed out and i was like listen"},{"speaker":"[Unknown17]","startTime":3159.806,"endTime":3161.646,"body":"it's wrong like i will i will"},{"speaker":"[Unknown11]","startTime":3160.67,"endTime":3162.8300000000004,"body":"does he hold it in his glutes and legs maybe"},{"speaker":"[Unknown17]","startTime":3163.706,"endTime":3164.706,"body":"no he's lean"},{"speaker":"[Unknown11]","startTime":3164.77,"endTime":3165.77,"body":"yeah"},{"speaker":"[Unknown17]","startTime":3166.0460000000003,"endTime":3171.0060000000003,"body":"and and i was like i just you i was i was i told him i was like at the highest i"},{"speaker":"[Unknown17]","startTime":3171.0860000000002,"endTime":3173.806,"body":"think you're probably like maybe high thirteens"},{"speaker":"[Unknown11]","startTime":3173.8100000000004,"endTime":3174.8100000000004,"body":"yes"},{"speaker":"[Unknown17]","startTime":3174.0660000000003,"endTime":3175.0660000000003,"body":"um"},{"speaker":"[Unknown17]","startTime":3175.8860000000004,"endTime":3181.0060000000003,"body":"but uh as long but i found with like the newer more like you know people like you"},{"speaker":"[Unknown17]","startTime":3181.0860000000002,"endTime":3186.0460000000003,"body":"and i like fat loss you know body composition aimed like privatized dex type"},{"speaker":"[Unknown17]","startTime":3186.286,"endTime":3191.4860000000003,"body":"stuff those places the machines are generally newer and they're generally more"},{"speaker":"[Unknown17]","startTime":3191.3860000000004,"endTime":3192.3860000000004,"body":"reliable"},{"speaker":"[Unknown11]","startTime":3192.8300000000004,"endTime":3196.59,"body":"sweet well i'm excited and when i get back to boulder i'm gonna i'm gonna go get"},{"speaker":"[Unknown11]","startTime":3196.67,"endTime":3197.7900000000004,"body":"that done and we'll get some data"},{"speaker":"[Unknown17]","startTime":3198.846,"endTime":3201.4060000000004,"body":"definitely anything else you want to add on this one brian"},{"speaker":"[Unknown11]","startTime":3201.55,"endTime":3203.07,"body":"no man all good"},{"speaker":"[Unknown17]","startTime":3204.0460000000003,"endTime":3207.5660000000003,"body":"all right as always guys thank you for listening i hope you guys find this"},{"speaker":"[Unknown17]","startTime":3207.726,"endTime":3213.5660000000003,"body":"episode helpful and can get started and timeline out your diets a little bit so"},{"speaker":"[Unknown17]","startTime":3213.646,"endTime":3214.766,"body":"that you can be ready for"},{"speaker":"[Unknown17]","startTime":3215.9660000000003,"endTime":3219.646,"body":"whatever look you are looking for this summer if you have any questions about any"},{"speaker":"[Unknown17]","startTime":3219.806,"endTime":3223.9660000000003,"body":"of this feel free to reach out to brian and i or leave some comments on this"},{"speaker":"[Unknown17]","startTime":3224.0460000000003,"endTime":3228.846,"body":"episode on youtube where we can find them easily and get you as always context"},{"speaker":"[Unknown17]","startTime":3229.0860000000002,"endTime":3233.326,"body":"appropriate and nuanced responses thanks for listening have a great week"}]}