{"version":"1.0.0","segments":[{"speaker":"[Unknown2]","startTime":27.176000000000002,"endTime":31.416,"body":"happy tuesday friends welcome back to another episode of eat train prosper today"},{"speaker":"[Unknown2]","startTime":31.576,"endTime":35.336,"body":"is brian and myself and what we are going to have is a little bit of a follow up"},{"speaker":"[Unknown2]","startTime":35.496,"endTime":40.456,"body":"episode to two episodes ago we talked about preparing for your summer shreds and"},{"speaker":"[Unknown2]","startTime":40.616,"endTime":45.096000000000004,"body":"in doing so we just find it important anytime we are speaking around something"},{"speaker":"[Unknown2]","startTime":45.336,"endTime":49.896,"body":"like a calorie deficit where there can be a negative aspect to it that we frame"},{"speaker":"[Unknown2]","startTime":49.976,"endTime":53.976,"body":"the conversation a little bit more robustly so today we are going to cover"},{"speaker":"[Unknown2]","startTime":54.696,"endTime":59.496,"body":"basically what limits how long you can be in a deficit and some of our ideas"},{"speaker":"[Unknown2]","startTime":59.896,"endTime":64.136,"body":"around that that may be very beneficial for you in implementing it before we jump"},{"speaker":"[Unknown2]","startTime":64.21600000000001,"endTime":67.656,"body":"into the meat and potatoes of today's episode brian what's going on"},{"speaker":"[Unknown1]","startTime":69.24000000000001,"endTime":70.6,"body":"yeah this is the last"},{"speaker":"[Unknown1]","startTime":71.72,"endTime":79.0,"body":"few hours in san diego for us so tomorrow morning at circa five a m we will be"},{"speaker":"[Unknown1]","startTime":79.16,"endTime":83.8,"body":"leaving for our road trip trying to make it all the way to like moab on the first"},{"speaker":"[Unknown1]","startTime":84.03999999999999,"endTime":89.24,"body":"day which is gonna be like twelve hours with no stops and probably more like"},{"speaker":"[Unknown1]","startTime":89.4,"endTime":93.24,"body":"fourteen with stops so so big day of driving ahead of us"},{"speaker":"[Unknown1]","startTime":94.28,"endTime":99.88,"body":"which also means that today right after we get off this podcast is my very final"},{"speaker":"[Unknown1]","startTime":100.28,"endTime":106.04,"body":"training session in san diego so a little bitter sweet i've i've i've kind of"},{"speaker":"[Unknown1]","startTime":106.92,"endTime":107.96,"body":"began to endure"},{"speaker":"[Unknown1]","startTime":109.0,"endTime":112.92,"body":"being in the commercial gym and kind of absorbing the energy of the people around"},{"speaker":"[Unknown1]","startTime":113.08,"endTime":117.96,"body":"me i think that probably that's my favorite part of being in the commercial gym is"},{"speaker":"[Unknown1]","startTime":118.04,"endTime":120.44,"body":"just that energy that permeates the entire"},{"speaker":"[Unknown1]","startTime":121.64,"endTime":125.56,"body":"building and it almost motivates you to work a little bit harder like that idea"},{"speaker":"[Unknown1]","startTime":125.8,"endTime":129.4,"body":"that someone's watching you even though nobody is and nobody cares right but like"},{"speaker":"[Unknown1]","startTime":129.64,"endTime":133.48000000000002,"body":"yo that swo dude over there that really hot chick over there like is totally"},{"speaker":"[Unknown1]","startTime":133.56,"endTime":138.28,"body":"watching me right now as i do these leg extensions so so that's been kind of cool"},{"speaker":"[Unknown1]","startTime":138.22,"endTime":139.22,"body":"and it's been fun"},{"speaker":"[Unknown1]","startTime":140.12,"endTime":143.56,"body":"just having a different perspective on things and of course i'm going to miss"},{"speaker":"[Unknown1]","startTime":143.8,"endTime":149.07999999999998,"body":"access to some of the prime equipment and stuff like that too but equally excited"},{"speaker":"[Unknown1]","startTime":149.4,"endTime":154.6,"body":"to get back home and have access back to all of the things that i have metrics on"},{"speaker":"[Unknown1]","startTime":154.76,"endTime":159.32,"body":"in diagnostics and i can see how these five weeks have actually gone as far as you"},{"speaker":"[Unknown1]","startTime":159.4,"endTime":163.4,"body":"know whether strength is being gained or lost or stayed the same or whatever it is"},{"speaker":"[Unknown1]","startTime":163.82,"endTime":164.82,"body":"um"},{"speaker":"[Unknown1]","startTime":165.64,"endTime":171.08,"body":"so like i said a bit bitter sweet but um looking forward to my final session today"},{"speaker":"[Unknown1]","startTime":171.56,"endTime":177.24,"body":"i have upper body oh and then yesterday i had a really cool pendulum squat to"},{"speaker":"[Unknown1]","startTime":177.8,"endTime":182.36,"body":"final to as my final session for quads in in san diego so"},{"speaker":"[Unknown1]","startTime":183.56,"endTime":187.08,"body":"you know i have the pendulum at home that i do all the time so it's not like a"},{"speaker":"[Unknown1]","startTime":187.08,"endTime":192.04,"body":"pendulum squat is a new movement that i'm introducing where you necessarily"},{"speaker":"[Unknown1]","startTime":192.12,"endTime":197.96,"body":"wouldn't expect a ton of neural or ski adaptations along the way however it is a"},{"speaker":"[Unknown1]","startTime":198.04,"endTime":202.92,"body":"new brand a different machine so i think that you would expect there to be some"},{"speaker":"[Unknown1]","startTime":203.64,"endTime":209.08,"body":"neural adaptations but either way i basically started in my first week here in san"},{"speaker":"[Unknown1]","startTime":209.16,"endTime":213.32,"body":"diego with four plates on the pendulum and got eight reps and literally almost"},{"speaker":"[Unknown1]","startTime":213.48,"endTime":217.24,"body":"failed the eighth rep like came to a grinding stop in the middle and then somehow"},{"speaker":"[Unknown1]","startTime":217.32,"endTime":221.4,"body":"like pushed my way through um and then this week you know five weeks four and a"},{"speaker":"[Unknown1]","startTime":221.4,"endTime":228.04,"body":"half weeks later i uh put four plates plus fifteen pounds on there and i got eight"},{"speaker":"[Unknown1]","startTime":227.98,"endTime":228.98,"body":"reps with"},{"speaker":"[Unknown1]","startTime":229.88,"endTime":234.12,"body":"maybe one ri r like it didn't come to a stop in the middle but it certainly slowed"},{"speaker":"[Unknown1]","startTime":234.44,"endTime":238.76,"body":"pretty drastically and so i don't know how much of that is in fact like neural or"},{"speaker":"[Unknown1]","startTime":238.92,"endTime":240.44,"body":"skill adaptations to the machine"},{"speaker":"[Unknown1]","startTime":241.56,"endTime":245.64,"body":"versus whether you know i actually made some progress while we were here but um"},{"speaker":"[Unknown1]","startTime":246.04,"endTime":251.08,"body":"for sure i'm up fifteen pounds the effort was equal or slightly less and then on"},{"speaker":"[Unknown1]","startTime":251.16,"endTime":255.8,"body":"top of that ip and my sissy squats for the first time in months like i'd been"},{"speaker":"[Unknown1]","startTime":255.8,"endTime":259.64,"body":"basically just hitting forty five pounds for nine forty five pounds for nine forty"},{"speaker":"[Unknown1]","startTime":259.8,"endTime":264.6,"body":"five pounds for nine week after week after week and then this week i got ten and"},{"speaker":"[Unknown1]","startTime":264.76,"endTime":269.24,"body":"um so that was pretty cool like i don't know if it was just a good day or uh or"},{"speaker":"[Unknown1]","startTime":269.48,"endTime":273.88,"body":"what but increasing pendulum consistently pring the sissi squat"},{"speaker":"[Unknown1]","startTime":275.0,"endTime":279.96000000000004,"body":"it was a really solid quality day of training and uh looking forward to to do"},{"speaker":"[Unknown1]","startTime":280.28,"endTime":282.2,"body":"upper body stuff for the final session"},{"speaker":"[Unknown1]","startTime":286.38,"endTime":287.38,"body":"you're on mute"},{"speaker":"[Unknown2]","startTime":290.236,"endTime":291.236,"body":"updates from me"},{"speaker":"[Unknown2]","startTime":293.976,"endTime":297.816,"body":"i had to deal with the internet of verizon for a very long time last night and it"},{"speaker":"[Unknown2]","startTime":297.956,"endTime":298.956,"body":"it got the best of me"},{"speaker":"[Unknown2]","startTime":300.136,"endTime":305.256,"body":"as much as much as we enjoy the travel lifestyle i have been increasingly looking"},{"speaker":"[Unknown2]","startTime":305.496,"endTime":307.176,"body":"forward to the day when"},{"speaker":"[Unknown2]","startTime":308.216,"endTime":313.976,"body":"i just have a home and i'm not like my my bullshit meter is getting close to"},{"speaker":"[Unknown2]","startTime":314.056,"endTime":319.576,"body":"filled with like dealing with internet things and like stop gap solutions and like"},{"speaker":"[Unknown2]","startTime":319.736,"endTime":323.016,"body":"piecing things together so it's been hitting me a little bit like last night was"},{"speaker":"[Unknown2]","startTime":323.176,"endTime":328.216,"body":"pretty brutal um but but the positive side is i have been i've hit this stretch"},{"speaker":"[Unknown2]","startTime":328.296,"endTime":332.856,"body":"where i am loving working right now i've worked straight through the past two"},{"speaker":"[Unknown2]","startTime":333.016,"endTime":337.336,"body":"weekends um and have just really really been enjoying it i'm feeling super"},{"speaker":"[Unknown2]","startTime":337.496,"endTime":342.456,"body":"creative and super motivated at my positioning in the space and what i'm"},{"speaker":"[Unknown2]","startTime":342.536,"endTime":346.376,"body":"delivering to my clients and i'm really just trying to capitalize on as much time"},{"speaker":"[Unknown2]","startTime":346.536,"endTime":352.056,"body":"as i have doing that so that's been a very very awesome feeling i'm loving the"},{"speaker":"[Unknown2]","startTime":352.056,"endTime":356.056,"body":"standing desk i kind of converted cold turkey i literally don't even have a chair"},{"speaker":"[Unknown2]","startTime":356.136,"endTime":360.216,"body":"here and the only thing that will bother me is like my heels will start to to get"},{"speaker":"[Unknown2]","startTime":360.376,"endTime":364.376,"body":"sore towards the like i mean it's nine ten at night and i'm still standing here so"},{"speaker":"[Unknown2]","startTime":364.536,"endTime":370.376,"body":"that will happen a little bit and then lastly with training i have been really"},{"speaker":"[Unknown2]","startTime":370.936,"endTime":375.736,"body":"enjoying like i'm i'm at this gym that's not well equipped like not by any stretch"},{"speaker":"[Unknown2]","startTime":375.816,"endTime":379.896,"body":"of the imagination but one of the things that i'm really implementing that was a"},{"speaker":"[Unknown2]","startTime":379.976,"endTime":384.856,"body":"big takeaway from the n one practical is when cassim is like just be creative and"},{"speaker":"[Unknown2]","startTime":385.016,"endTime":390.696,"body":"explore and when i now that i know what i am looking for with like positioning and"},{"speaker":"[Unknown2]","startTime":390.856,"endTime":395.656,"body":"and movements i can just i'm just getting creative with with recreating them like"},{"speaker":"[Unknown2]","startTime":395.736,"endTime":400.056,"body":"i don't have a seated row but there's a cable stack and we go well if i pull the"},{"speaker":"[Unknown2]","startTime":400.056,"endTime":404.616,"body":"bench over here and there's this like two by four then i can shove underneath and"},{"speaker":"[Unknown2]","startTime":404.616,"endTime":410.296,"body":"wedge my feet into like i can recreate that um rear del row like perfectly i just"},{"speaker":"[Unknown2]","startTime":410.376,"endTime":414.296,"body":"grabbed my angles ninety grips and then i attach them to a straight bar and like i"},{"speaker":"[Unknown2]","startTime":414.296,"endTime":418.216,"body":"can set up my angle i'm like this is perfect so it's just like thinking outside"},{"speaker":"[Unknown2]","startTime":418.456,"endTime":424.696,"body":"the box and using your imagination and the knowledge you have of which position"},{"speaker":"[Unknown2]","startTime":425.336,"endTime":430.376,"body":"you want to recreate and then what tools you have at your disposal to recreate"},{"speaker":"[Unknown2]","startTime":430.456,"endTime":431.976,"body":"them and that's been really really fun"},{"speaker":"[Unknown2]","startTime":434.136,"endTime":439.896,"body":"so that's been sweet but other than that um not too much just just enjoy enjoy"},{"speaker":"[Unknown2]","startTime":440.216,"endTime":444.936,"body":"another another opportunity to just continue doing what i do and and and making"},{"speaker":"[Unknown2]","startTime":445.096,"endTime":448.616,"body":"the most out of it i've been really feeling really really grateful for that lately"},{"speaker":"[Unknown1]","startTime":450.2,"endTime":455.0,"body":"yeah totally man i love the the idea of just being creative at the gym it kind of"},{"speaker":"[Unknown1]","startTime":455.08,"endTime":456.12,"body":"makes the process fun too"},{"speaker":"[Unknown1]","startTime":457.32,"endTime":463.0,"body":"so a huge fan of that um i have one more quick update too and uh when we started"},{"speaker":"[Unknown1]","startTime":463.08,"endTime":468.28,"body":"the follow my program program i briefly talked about how we would have to do a"},{"speaker":"[Unknown1]","startTime":468.44,"endTime":472.2,"body":"metabolic phase at some point and i kind of like was like tongue and cheek like oh"},{"speaker":"[Unknown1]","startTime":472.28,"endTime":474.6,"body":"that's you know not really looking forward to that one well"},{"speaker":"[Unknown1]","startTime":475.72,"endTime":481.0,"body":"i'm going to do it starting march twenty eighth we're gonna have a de load week so"},{"speaker":"[Unknown1]","startTime":481.16,"endTime":486.92,"body":"next week um i have a little small mouth surgery thing that's happening next week"},{"speaker":"[Unknown1]","startTime":487.08,"endTime":490.68,"body":"as well so that's just perfect for that to be like a de load week for the program"},{"speaker":"[Unknown1]","startTime":491.56,"endTime":495.56,"body":"and then starting the following monday i think april fourth we're going to jump"},{"speaker":"[Unknown1]","startTime":495.72,"endTime":500.36,"body":"into a what i think will be a four week metabolic phase i'm gonna do two weeks"},{"speaker":"[Unknown1]","startTime":500.6,"endTime":504.76,"body":"systemic where it's kind of like circuit style compound movement type thing just"},{"speaker":"[Unknown1]","startTime":504.84,"endTime":510.52,"body":"kind of increasing work capacity systemically and then the next two weeks after"},{"speaker":"[Unknown1]","startTime":510.68,"endTime":516.2,"body":"that we'll probably be the more like local peripheral um muscle endurance type"},{"speaker":"[Unknown1]","startTime":516.26,"endTime":517.26,"body":"training so"},{"speaker":"[Unknown1]","startTime":518.6,"endTime":521.8,"body":"i'll say three to five weeks i think four is probably going to be the number but"},{"speaker":"[Unknown1]","startTime":522.04,"endTime":527.24,"body":"something like that for a metabolic cycle and that is actually going to coordinate"},{"speaker":"[Unknown1]","startTime":527.64,"endTime":531.56,"body":"with the start of my deficit so this is one of the things we talked about on the"},{"speaker":"[Unknown1]","startTime":531.72,"endTime":536.52,"body":"shreds podcast two episodes ago was you know starting your diet early"},{"speaker":"[Unknown1]","startTime":537.56,"endTime":542.36,"body":"and kind of getting ahead of the curve there and that is something that i think i"},{"speaker":"[Unknown1]","startTime":542.44,"endTime":544.92,"body":"want to do i thought about it i ruminated on it and"},{"speaker":"[Unknown1]","startTime":546.86,"endTime":547.86,"body":"this way"},{"speaker":"[Unknown2]","startTime":547.436,"endTime":548.436,"body":"that's"},{"speaker":"[Unknown1]","startTime":547.8,"endTime":552.92,"body":"starting the diet essentially in the end of march early april is going to give me"},{"speaker":"[Unknown1]","startTime":554.52,"endTime":560.6,"body":"three full months uh to hit it before i go on vacation for july fourth weekend to"},{"speaker":"[Unknown1]","startTime":560.76,"endTime":566.28,"body":"wisconsin and what i would love is to be able to have the diet completed by that"},{"speaker":"[Unknown1]","startTime":566.44,"endTime":570.28,"body":"point instead of having to take like a two week diet break and then jump back into"},{"speaker":"[Unknown1]","startTime":570.44,"endTime":575.64,"body":"the diet so i think that that actually transitions relatively well into our"},{"speaker":"[Unknown1]","startTime":576.68,"endTime":581.88,"body":"discussion of what limits how long you can be in a deficit because for me i know"},{"speaker":"[Unknown1]","startTime":582.28,"endTime":584.36,"body":"that if i'm going three months"},{"speaker":"[Unknown1]","startTime":585.4,"endTime":589.72,"body":"that's pretty much the end of it unless there's a diet break in there so"},{"speaker":"[Unknown1]","startTime":590.84,"endTime":594.12,"body":"the decision for me will essentially have to come if i'm gonna put a diet break in"},{"speaker":"[Unknown1]","startTime":594.12,"endTime":595.32,"body":"there i almost need to do it"},{"speaker":"[Unknown1]","startTime":596.84,"endTime":600.2,"body":"before the fourteen weeks like by the time i get to wisconsin it will have been"},{"speaker":"[Unknown1]","startTime":600.28,"endTime":603.48,"body":"fourteen weeks at that point i don't know if i want to do a diet break and jump"},{"speaker":"[Unknown1]","startTime":603.56,"endTime":607.72,"body":"back into a diet anyways so at some point in the middle of those fourteen weeks"},{"speaker":"[Unknown1]","startTime":607.72,"endTime":613.0,"body":"i'll i'll make a decision as to hey am i behind schedule and i may need that diet"},{"speaker":"[Unknown1]","startTime":613.08,"endTime":616.12,"body":"break in wisconsin well then i probably need another diet break at some point"},{"speaker":"[Unknown1]","startTime":616.28,"endTime":621.16,"body":"earlier on too so i know for me like twelve to fourteen weeks of dieting without a"},{"speaker":"[Unknown1]","startTime":621.24,"endTime":624.92,"body":"small hiatus in there is just too much but what do you think what are your"},{"speaker":"[Unknown1]","startTime":624.82,"endTime":625.82,"body":"thoughts on all that"},{"speaker":"[Unknown2]","startTime":625.976,"endTime":630.136,"body":"yeah what i like is we have a practical example to talk about right so the first"},{"speaker":"[Unknown2]","startTime":630.296,"endTime":636.056,"body":"thing i think that limits not necessarily how long can you but how long should you"},{"speaker":"[Unknown2]","startTime":636.616,"endTime":642.056,"body":"is what is the ambition of your goal right so brian i'm going to pose this to you"},{"speaker":"[Unknown2]","startTime":642.216,"endTime":645.976,"body":"because we have this perfect working example what is the goal of your diet for"},{"speaker":"[Unknown2]","startTime":645.956,"endTime":646.956,"body":"this season"},{"speaker":"[Unknown1]","startTime":647.96,"endTime":651.48,"body":"yeah i mean so last time i got down to one eighty two right and that was pretty"},{"speaker":"[Unknown1]","startTime":651.72,"endTime":656.2,"body":"lean for me but i would say that that's about the goal this time too"},{"speaker":"[Unknown1]","startTime":657.64,"endTime":661.24,"body":"unfortunately i don't have the very important data of what i actually weigh at the"},{"speaker":"[Unknown1]","startTime":661.32,"endTime":665.88,"body":"moment because i haven't had a scale here for five weeks um i've weighed myself"},{"speaker":"[Unknown1]","startTime":666.36,"endTime":672.2,"body":"post workout at the gym but that's you know with liquids and food in me and a pump"},{"speaker":"[Unknown1]","startTime":672.36,"endTime":677.64,"body":"and and clothes and and all that stuff so i think i could render a guess that i'm"},{"speaker":"[Unknown1]","startTime":677.64,"endTime":679.32,"body":"in the mid to high one ninety seconds"},{"speaker":"[Unknown1]","startTime":680.36,"endTime":685.0,"body":"so using that as a a general starting place that would mean that i have"},{"speaker":"[Unknown1]","startTime":686.68,"endTime":691.0,"body":"sixteen pounds to lose or something along those lines and we had the discussion"},{"speaker":"[Unknown1]","startTime":691.16,"endTime":694.2,"body":"the other day about how you know the first five pounds that you lose are really"},{"speaker":"[Unknown1]","startTime":694.28,"endTime":700.76,"body":"fast and they're not really even fat so i may only have twelve pounds of actual"},{"speaker":"[Unknown1]","startTime":700.84,"endTime":705.0,"body":"fat to lose and like four pounds of glycogen and water and food volume and stuff"},{"speaker":"[Unknown1]","startTime":705.16,"endTime":709.8,"body":"like that in which case twelve to fourteen weeks probably seems like a reasonable"},{"speaker":"[Unknown1]","startTime":709.62,"endTime":710.62,"body":"time frame"},{"speaker":"[Unknown1]","startTime":713.22,"endTime":714.22,"body":"yep"},{"speaker":"[Unknown2]","startTime":713.496,"endTime":718.136,"body":"yeah i think that's that's that's perfect so it's it's a really cool talking point"},{"speaker":"[Unknown2]","startTime":718.376,"endTime":722.616,"body":"because like you said those first that first week when you button things up you're"},{"speaker":"[Unknown2]","startTime":722.616,"endTime":726.616,"body":"consistent you're going to drop the most weight that week and like i said weight"},{"speaker":"[Unknown2]","startTime":726.776,"endTime":731.416,"body":"not necessarily fat and then from there you're like hey right uh about a half a"},{"speaker":"[Unknown2]","startTime":731.496,"endTime":737.176,"body":"percent to one percent right even on on average on either end ends up being around"},{"speaker":"[Unknown2]","startTime":737.256,"endTime":740.056,"body":"a pound or so and then you have like i have twelve weeks for that so i think that"},{"speaker":"[Unknown2]","startTime":739.836,"endTime":740.836,"body":"is a very"},{"speaker":"[Unknown1]","startTime":740.14,"endTime":741.14,"body":"y"},{"speaker":"[Unknown2]","startTime":741.496,"endTime":745.976,"body":"it's an easy frame up and it makes sense with the ambition of hey this is about"},{"speaker":"[Unknown2]","startTime":746.136,"endTime":751.976,"body":"how lean i was last time assuming that you may have slightly more ever so slightly"},{"speaker":"[Unknown2]","startTime":752.056,"endTime":756.376,"body":"more tissue or you do a better job at maintaining the tissue that you have as you"},{"speaker":"[Unknown2]","startTime":756.156,"endTime":757.156,"body":"diet"},{"speaker":"[Unknown1]","startTime":756.46,"endTime":757.46,"body":"yeah"},{"speaker":"[Unknown2]","startTime":757.256,"endTime":760.936,"body":"that's about my ballpark again and it's a really really easy plan so i think for"},{"speaker":"[Unknown2]","startTime":757.256,"endTime":760.936,"body":"that's about my ballpark again and it's a really really easy plan so i think for"},{"speaker":"[Unknown2]","startTime":761.096,"endTime":765.496,"body":"that like twelve weeks and that's to get really lean but let's face it brian like"},{"speaker":"[Unknown2]","startTime":761.096,"endTime":765.496,"body":"that like twelve weeks and that's to get really lean but let's face it brian like"},{"speaker":"[Unknown2]","startTime":765.496,"endTime":766.856,"body":"you're already lean you're probably"},{"speaker":"[Unknown2]","startTime":765.496,"endTime":766.856,"body":"you're already lean you're probably"},{"speaker":"[Unknown2]","startTime":767.976,"endTime":770.856,"body":"twelve thirteen percent body fat fourteen maybe"},{"speaker":"[Unknown1]","startTime":770.68,"endTime":772.68,"body":"i don't know i feel like fifteen maybe"},{"speaker":"[Unknown2]","startTime":772.956,"endTime":773.956,"body":"he's"},{"speaker":"[Unknown1]","startTime":773.14,"endTime":774.14,"body":"it's it's just like"},{"speaker":"[Unknown1]","startTime":775.18,"endTime":776.18,"body":"i guess the way you"},{"speaker":"[Unknown2]","startTime":775.836,"endTime":776.836,"body":"me"},{"speaker":"[Unknown1]","startTime":776.2,"endTime":779.8,"body":"define what body fat percentages are and like you know you always have to remember"},{"speaker":"[Unknown1]","startTime":780.04,"endTime":784.76,"body":"that people with a lot of muscle can make higher body fat percentages look good"},{"speaker":"[Unknown1]","startTime":784.54,"endTime":785.54,"body":"still"},{"speaker":"[Unknown1]","startTime":786.44,"endTime":790.92,"body":"so i think with my body fat it's always ambiguous and difficult to tell because i"},{"speaker":"[Unknown1]","startTime":791.08,"endTime":796.6,"body":"hold most of that fat in my glutes and legs which you don't always see um and"},{"speaker":"[Unknown1]","startTime":797.64,"endTime":801.32,"body":"so i can have that six pack and like still have some lines in my delt and stuff"},{"speaker":"[Unknown1]","startTime":801.48,"endTime":804.76,"body":"when i believe i'm probably at fifteen percent body fat so"},{"speaker":"[Unknown1]","startTime":806.12,"endTime":810.44,"body":"if i were to have to render a guess right now i would say fifteen uh is is my"},{"speaker":"[Unknown1]","startTime":810.52,"endTime":814.6,"body":"guess but um i could be wrong on that i don't know you know"},{"speaker":"[Unknown2]","startTime":815.256,"endTime":819.896,"body":"gotcha gotcha yeah it is interesting i'm the complete opposite right i will hold"},{"speaker":"[Unknown2]","startTime":820.056,"endTime":825.816,"body":"mine in that um more android region in my stomach ah like i'm well i'm like in"},{"speaker":"[Unknown2]","startTime":825.896,"endTime":829.096,"body":"like one ninety six one ninety seven right now fasted in the morning like when i'm"},{"speaker":"[Unknown2]","startTime":829.096,"endTime":832.856,"body":"training legs i still have like veins all through my quads and stuff like that but"},{"speaker":"[Unknown2]","startTime":832.936,"endTime":834.216,"body":"my abs are not there"},{"speaker":"[Unknown1]","startTime":835.32,"endTime":839.96,"body":"yeah i don't i don't have veins in my quads yet at a hundred and eighty two pounds"},{"speaker":"[Unknown1]","startTime":840.04,"endTime":843.0,"body":"even like they look more diced obviously and"},{"speaker":"[Unknown1]","startTime":844.52,"endTime":848.52,"body":"separated between the musculature but but i i don't have any veins or anything"},{"speaker":"[Unknown1]","startTime":848.68,"endTime":853.16,"body":"like that so like for me i have an ab vein at you know twelve percent body fat but"},{"speaker":"[Unknown1]","startTime":853.16,"endTime":855.88,"body":"i don't have any quad veins at eight percent body fat"},{"speaker":"[Unknown2]","startTime":856.616,"endTime":861.176,"body":"yes and it's the complete opposite for me like i have to be dumbing before i get"},{"speaker":"[Unknown2]","startTime":861.336,"endTime":865.736,"body":"like actually decent abs and stuff so it's interesting like it's where you're"},{"speaker":"[Unknown2]","startTime":865.736,"endTime":868.936,"body":"gonna we're all gonna have differences in that and that's going to come back to"},{"speaker":"[Unknown1]","startTime":868.54,"endTime":869.54,"body":"okay"},{"speaker":"[Unknown2]","startTime":868.636,"endTime":869.636,"body":"like"},{"speaker":"[Unknown2]","startTime":870.156,"endTime":871.156,"body":"one"},{"speaker":"[Unknown1]","startTime":870.46,"endTime":871.46,"body":"yeah"},{"speaker":"[Unknown2]","startTime":870.936,"endTime":876.056,"body":"male versus female rate fat storage pattern hormone pattern patterning and then"},{"speaker":"[Unknown2]","startTime":876.036,"endTime":877.036,"body":"also just individual"},{"speaker":"[Unknown1]","startTime":876.38,"endTime":877.38,"body":"yeah"},{"speaker":"[Unknown2]","startTime":877.716,"endTime":878.716,"body":"variation too"},{"speaker":"[Unknown2]","startTime":879.116,"endTime":880.116,"body":"so"},{"speaker":"[Unknown1]","startTime":879.58,"endTime":880.58,"body":"yep"},{"speaker":"[Unknown2]","startTime":880.216,"endTime":883.656,"body":"kind of jumping back on track right with with how long you can be in deficit the"},{"speaker":"[Unknown2]","startTime":883.656,"endTime":887.896,"body":"ambition of your goal is the first one right that's obviously going to the more"},{"speaker":"[Unknown2]","startTime":888.036,"endTime":889.036,"body":"ambitious you are"},{"speaker":"[Unknown2]","startTime":890.056,"endTime":893.016,"body":"the longer it will go secondly"},{"speaker":"[Unknown2]","startTime":894.296,"endTime":898.936,"body":"how far are you from that goal right that's a really really big one"},{"speaker":"[Unknown2]","startTime":900.056,"endTime":905.576,"body":"you can have not a very in by the ambition of your goal i really mean how lean do"},{"speaker":"[Unknown2]","startTime":905.656,"endTime":910.056,"body":"you want to be right like an eight percent body fat for a male right we're"},{"speaker":"[Unknown2]","startTime":910.136,"endTime":911.256,"body":"speaking in terms of males"},{"speaker":"[Unknown2]","startTime":912.456,"endTime":914.536,"body":"on this show it's going to be"},{"speaker":"[Unknown2]","startTime":916.056,"endTime":920.216,"body":"a longer attempt just because it takes more to get to those lower body fat"},{"speaker":"[Unknown2]","startTime":920.376,"endTime":922.536,"body":"percentages if your goal is fifteen percent"},{"speaker":"[Unknown2]","startTime":923.816,"endTime":930.456,"body":"i wouldn't consider this like very overly ambitious unless your starting point is"},{"speaker":"[Unknown2]","startTime":930.616,"endTime":934.456,"body":"like maybe thirty percentage something like that like i was just having this"},{"speaker":"[Unknown2]","startTime":934.616,"endTime":938.856,"body":"conversation with a client earlier this morning before we recorded the show and"},{"speaker":"[Unknown2]","startTime":939.016,"endTime":944.376,"body":"mapping out realistically how far away and how long that might take us so ambition"},{"speaker":"[Unknown2]","startTime":944.456,"endTime":948.376,"body":"being the first one second being proximity from your goal"},{"speaker":"[Unknown2]","startTime":949.496,"endTime":955.736,"body":"the because in the earlier weeks right or when you have a larger when you're"},{"speaker":"[Unknown2]","startTime":955.816,"endTime":962.776,"body":"starting at a larger body fat percentage you can lose more with a more body fat"},{"speaker":"[Unknown2]","startTime":962.936,"endTime":971.816,"body":"with less risk of cantabrian body mass as you start at a leaner body weight that"},{"speaker":"[Unknown2]","startTime":972.696,"endTime":979.816,"body":"risk let's call it a risk for sure of catabolism as a fuel substrate goes up it's"},{"speaker":"[Unknown2]","startTime":979.436,"endTime":980.436,"body":"just"},{"speaker":"[Unknown2]","startTime":981.256,"endTime":986.376,"body":"the the nature of the beast right you can't completely there there's some"},{"speaker":"[Unknown2]","startTime":986.376,"endTime":989.176,"body":"strategies you can use which we've covered in different episodes but"},{"speaker":"[Unknown2]","startTime":990.456,"endTime":994.456,"body":"it's wishful thinking to to say i'm going to maintain you know one hundred"},{"speaker":"[Unknown2]","startTime":994.616,"endTime":997.976,"body":"percentage of my lean body masses like diet so that's a second big thing anything"},{"speaker":"[Unknown2]","startTime":998.136,"endTime":999.736,"body":"you wanna add onto that one brian"},{"speaker":"[Unknown1]","startTime":1001.96,"endTime":1007.16,"body":"no i think that that's definitely the the point about how lean uh you're gonna get"},{"speaker":"[Unknown1]","startTime":1007.56,"endTime":1011.96,"body":"is ultimately the biggest thing because we know that as you get closer to that"},{"speaker":"[Unknown1]","startTime":1012.04,"endTime":1016.2,"body":"goal that the percentage of weight loss that you can do week to week without"},{"speaker":"[Unknown1]","startTime":1016.76,"endTime":1020.68,"body":"feeling the compromising effects is going to decrease and i talked about my own"},{"speaker":"[Unknown1]","startTime":1020.76,"endTime":1025.6399999999999,"body":"personal example i think on the last two episodes as well two episodes ago where i"},{"speaker":"[Unknown1]","startTime":1025.72,"endTime":1029.8,"body":"referenced that you know the first ten pounds went off in like six weeks and then"},{"speaker":"[Unknown1]","startTime":1029.96,"endTime":1034.04,"body":"the last ten weeks i lost six pounds so it like completely flip flopped and"},{"speaker":"[Unknown1]","startTime":1034.12,"endTime":1037.88,"body":"reversed and that's just because it gets harder you have to be so much more"},{"speaker":"[Unknown1]","startTime":1038.04,"endTime":1044.52,"body":"adherent you have to be more uncomfortable and just have less overall fat to lose"},{"speaker":"[Unknown1]","startTime":1044.76,"endTime":1049.56,"body":"so um so definitely that goal is super important and so for me going from like"},{"speaker":"[Unknown1]","startTime":1049.72,"endTime":1053.48,"body":"fifteen to eight would be way different than me going from like twenty to twelve"},{"speaker":"[Unknown1]","startTime":1053.56,"endTime":1054.68,"body":"or something along those lines"},{"speaker":"[Unknown2]","startTime":1054.916,"endTime":1055.916,"body":"exactly"},{"speaker":"[Unknown2]","startTime":1057.816,"endTime":1061.096,"body":"the next part that i wanted to talk about is"},{"speaker":"[Unknown2]","startTime":1062.476,"endTime":1063.476,"body":"where"},{"speaker":"[Unknown2]","startTime":1064.216,"endTime":1068.856,"body":"like where in your priority of of life does this come into play right because the"},{"speaker":"[Unknown2]","startTime":1069.016,"endTime":1070.136,"body":"longer it goes"},{"speaker":"[Unknown2]","startTime":1071.256,"endTime":1077.976,"body":"the more of a priority it kind of needs to be because in order to continue to"},{"speaker":"[Unknown2]","startTime":1078.056,"endTime":1084.056,"body":"facilitate fat loss in the later stages it requires you to run a tighter ship so"},{"speaker":"[Unknown2]","startTime":1085.096,"endTime":1087.736,"body":"example being if you are a"},{"speaker":"[Unknown2]","startTime":1089.976,"endTime":1093.576,"body":"let's use brian example right so i mean we've talked about this before that's been"},{"speaker":"[Unknown2]","startTime":1093.896,"endTime":1097.816,"body":"we've had the conversation and you've kind of brought it up or hey you're family"},{"speaker":"[Unknown2]","startTime":1098.056,"endTime":1104.696,"body":"man right and it's like does attaining these leaner body compositions in me having"},{"speaker":"[Unknown2]","startTime":1104.936,"endTime":1109.576,"body":"to further restrict what might be like a date night or a vacation or something"},{"speaker":"[Unknown2]","startTime":1109.736,"endTime":1113.896,"body":"like that like is there a added benefit there and obviously that trade off is"},{"speaker":"[Unknown2]","startTime":1113.976,"endTime":1118.616,"body":"going to be different for every single person but the where you find that answer"},{"speaker":"[Unknown2]","startTime":1118.776,"endTime":1123.576,"body":"and is this just impacting me is this now beginning to impact like my you know my"},{"speaker":"[Unknown2]","startTime":1123.816,"endTime":1129.096,"body":"relationship with my wife or husband or children that comes into play as well so"},{"speaker":"[Unknown2]","startTime":1129.176,"endTime":1135.656,"body":"if you are a fortunate enough to be a a lone wolf like myself per se i can diet it"},{"speaker":"[Unknown2]","startTime":1135.736,"endTime":1138.616,"body":"for pretty much as long as i want it doesn't really impact anyone else because"},{"speaker":"[Unknown2]","startTime":1138.776,"endTime":1142.296,"body":"there's no direct like you know dependencies on me or there's no one who's like"},{"speaker":"[Unknown2]","startTime":1142.456,"endTime":1145.736,"body":"aaron you know but i want to go get pizza this weekend or whatever like it's just"},{"speaker":"[Unknown2]","startTime":1145.896,"endTime":1149.976,"body":"me so where i can diet for like twenty weeks if i wanted to because it's literally"},{"speaker":"[Unknown2]","startTime":1150.056,"endTime":1153.496,"body":"just me that there's no other responsibilities for me to hand off or for me to"},{"speaker":"[Unknown2]","startTime":1153.496,"endTime":1157.736,"body":"take over for anyone else you may not find yourself in that i would say let's call"},{"speaker":"[Unknown2]","startTime":1157.816,"endTime":1163.976,"body":"it a luxury and it's important to realize like your wife your husband probably"},{"speaker":"[Unknown2]","startTime":1164.376,"endTime":1168.536,"body":"doesn't care if you go from like one ten percent body fat to seven percent body"},{"speaker":"[Unknown2]","startTime":1168.616,"endTime":1175.976,"body":"fat but they probably do care the extra you know seven eight weeks that might take"},{"speaker":"[Unknown2]","startTime":1176.376,"endTime":1181.176,"body":"and what that means for like date night flexibility hanging out with friends type"},{"speaker":"[Unknown2]","startTime":1181.256,"endTime":1183.096,"body":"of thing and that one's a really really important"},{"speaker":"[Unknown2]","startTime":1184.936,"endTime":1187.576,"body":"conversation to have with those people that are important in your life"},{"speaker":"[Unknown1]","startTime":1188.92,"endTime":1193.64,"body":"yeah yeah for sure i kind of equate that of like you being you know untied to"},{"speaker":"[Unknown1]","startTime":1193.72,"endTime":1199.88,"body":"children and family as much to like doing the diet without a timeline because if"},{"speaker":"[Unknown1]","startTime":1199.96,"endTime":1204.04,"body":"you just know that it's an open ended period where you you can kind of have these"},{"speaker":"[Unknown1]","startTime":1204.12,"endTime":1208.52,"body":"moments of more freedom than it makes the experience a little bit more like it may"},{"speaker":"[Unknown1]","startTime":1208.6,"endTime":1211.48,"body":"be for you where there's less pressures and things like that because the"},{"speaker":"[Unknown1]","startTime":1211.48,"endTime":1216.04,"body":"occasional going out and things like that doesn't feel like as much of a a break"},{"speaker":"[Unknown1]","startTime":1216.28,"endTime":1218.36,"body":"from protocol so to speak but um"},{"speaker":"[Unknown1]","startTime":1219.64,"endTime":1221.0,"body":"but yeah i mean that's for sure"},{"speaker":"[Unknown2]","startTime":1221.116,"endTime":1222.116,"body":"sounds interesting"},{"speaker":"[Unknown1]","startTime":1221.24,"endTime":1223.08,"body":"something you have to account for and"},{"speaker":"[Unknown1]","startTime":1224.28,"endTime":1230.2,"body":"it also becomes harder as the diet goes on to fit those calories in like for me in"},{"speaker":"[Unknown1]","startTime":1230.28,"endTime":1234.92,"body":"the beginning of a diet especially coming from california right now where i've"},{"speaker":"[Unknown1]","startTime":1234.92,"endTime":1239.8,"body":"been eating out a lot and like putting a lot of you know unknown oils into my body"},{"speaker":"[Unknown1]","startTime":1239.74,"endTime":1240.74,"body":"and things like that"},{"speaker":"[Unknown1]","startTime":1241.88,"endTime":1247.0,"body":"i literally should be able to lose weight for a number of weeks going forward even"},{"speaker":"[Unknown1]","startTime":1247.32,"endTime":1250.92,"body":"continuing to go out to eat once a week because that's less than four times a week"},{"speaker":"[Unknown1]","startTime":1251.96,"endTime":1256.44,"body":"so it's kind of relative to to where you're coming from with that stuff too um but"},{"speaker":"[Unknown1]","startTime":1256.6,"endTime":1261.16,"body":"for sure like the way that i personally deal with the idea of going out and being"},{"speaker":"[Unknown1]","startTime":1261.24,"endTime":1266.04,"body":"a family man during these times is that it's just using the skills that we have"},{"speaker":"[Unknown1]","startTime":1266.04,"endTime":1268.92,"body":"taught here on the podcast and that we've learned ourselves in that"},{"speaker":"[Unknown1]","startTime":1270.12,"endTime":1274.12,"body":"you can balance calories throughout the week and it's not a day to day thing where"},{"speaker":"[Unknown1]","startTime":1274.28,"endTime":1278.36,"body":"oh no i went over today i'm my diet is totally screwed up it's just like hey you"},{"speaker":"[Unknown1]","startTime":1278.52,"endTime":1281.64,"body":"plan for that and you know if you have a date night on friday night that monday"},{"speaker":"[Unknown1]","startTime":1281.72,"endTime":1285.8,"body":"through thursday maybe you cut two hundred calories off of each day so you have an"},{"speaker":"[Unknown1]","startTime":1285.88,"endTime":1290.76,"body":"extra eight hundred to eat on friday and now you have a re feed day and the diet"},{"speaker":"[Unknown1]","startTime":1290.92,"endTime":1293.88,"body":"continues and there's nothing wrong with that you know maybe you even have like a"},{"speaker":"[Unknown1]","startTime":1293.88,"endTime":1297.32,"body":"squat session the day after the refd and you know you put it to good use"},{"speaker":"[Unknown2]","startTime":1298.376,"endTime":1303.416,"body":"exactly exactly yeah the one thing that i will add onto the back of that for"},{"speaker":"[Unknown2]","startTime":1304.536,"endTime":1308.536,"body":"myself because it's i'll obviously share things around like you know my own"},{"speaker":"[Unknown2]","startTime":1308.856,"endTime":1313.576,"body":"periodization and stuff like that on instagram but this is m this is my job you"},{"speaker":"[Unknown2]","startTime":1313.576,"endTime":1317.656,"body":"know what i mean so for me i can internalize things different because"},{"speaker":"[Unknown2]","startTime":1318.696,"endTime":1324.536,"body":"uh i for me been just being fully transparent it's very important to me that i"},{"speaker":"[Unknown2]","startTime":1324.696,"endTime":1329.256,"body":"coach from a place of experience right so if i have a client that wants to get to"},{"speaker":"[Unknown2]","startTime":1329.336,"endTime":1333.736,"body":"like seven percent body fat and i've never been to seven percent body fat i"},{"speaker":"[Unknown2]","startTime":1334.056,"endTime":1337.736,"body":"understand the theory but i don't understand the application i don't have"},{"speaker":"[Unknown2]","startTime":1337.896,"endTime":1341.496,"body":"conviction in the application because i haven't been there yet so for me"},{"speaker":"[Unknown2]","startTime":1342.936,"endTime":1347.016,"body":"there's this blend of like professional and personal type type things where it"},{"speaker":"[Unknown2]","startTime":1347.096,"endTime":1350.776,"body":"might be like yeah like when i when i wrapped up my diet last year like i didn't"},{"speaker":"[Unknown2]","startTime":1350.856,"endTime":1354.616,"body":"really care to get any leaner and that's why i stopped because there's just no"},{"speaker":"[Unknown2]","startTime":1354.616,"endTime":1358.696,"body":"benefit for me but then if there's a point where like let's say eventually i start"},{"speaker":"[Unknown2]","startTime":1358.856,"endTime":1363.896,"body":"taking uh client tell who want to get on stage right that's that last like okay"},{"speaker":"[Unknown2]","startTime":1364.056,"endTime":1368.296,"body":"last last day and i was eight point two one ada going from eight point two to five"},{"speaker":"[Unknown2]","startTime":1368.376,"endTime":1372.776,"body":"is a whole new beast and for me like i would be well i'm i'm compartmentalizing"},{"speaker":"[Unknown2]","startTime":1372.776,"endTime":1374.616,"body":"this is like a three month"},{"speaker":"[Unknown2]","startTime":1375.896,"endTime":1380.136,"body":"you know investment in my coaching experience and business to go through this"},{"speaker":"[Unknown2]","startTime":1380.376,"endTime":1382.936,"body":"myself so that i understand its implications on"},{"speaker":"[Unknown2]","startTime":1383.836,"endTime":1384.836,"body":"um"},{"speaker":"[Unknown2]","startTime":1385.416,"endTime":1388.776,"body":"sex hormones right and the conversations you have to have with your partner on why"},{"speaker":"[Unknown2]","startTime":1388.936,"endTime":1393.016,"body":"you have zero interest in you know having having sex because you're so lean and"},{"speaker":"[Unknown2]","startTime":1393.016,"endTime":1396.856,"body":"you've been dieting for the last like nine months type of thing uh and all these"},{"speaker":"[Unknown2]","startTime":1396.936,"endTime":1401.736,"body":"other things that kind of come out of that so when you are looking at things that"},{"speaker":"[Unknown2]","startTime":1401.896,"endTime":1405.416,"body":"other people are doing or their durations it's important to understand their"},{"speaker":"[Unknown2]","startTime":1405.736,"endTime":1411.176,"body":"specific contexts and they may have reasons that are different for yours so that's"},{"speaker":"[Unknown2]","startTime":1411.336,"endTime":1413.016,"body":"another big part to look into there"},{"speaker":"[Unknown1]","startTime":1413.72,"endTime":1416.84,"body":"yep when uh when you're working with a client"},{"speaker":"[Unknown1]","startTime":1418.04,"endTime":1423.16,"body":"what kind of tools do you use to assess their level of metabolic adaptation that's"},{"speaker":"[Unknown1]","startTime":1423.32,"endTime":1424.68,"body":"occurring throughout the deficit"},{"speaker":"[Unknown2]","startTime":1426.136,"endTime":1431.496,"body":"so what i will do is i will never get don't want to say never because i don't like"},{"speaker":"[Unknown2]","startTime":1431.656,"endTime":1437.976,"body":"speaking absolutes it is incredibly rare that i will have a client start with a"},{"speaker":"[Unknown2]","startTime":1440.136,"endTime":1444.216,"body":"with a with a periodization of a calorie deficit right so one thing that i've"},{"speaker":"[Unknown2]","startTime":1444.296,"endTime":1447.656,"body":"really moved to is like a prove to me type of thing like prove to me you can"},{"speaker":"[Unknown2]","startTime":1447.736,"endTime":1452.616,"body":"thrive at maintenance prove to me that you have that you can sustain your body"},{"speaker":"[Unknown2]","startTime":1452.696,"endTime":1457.496,"body":"weight on a high level of maintenance calories because like any coach who's gone"},{"speaker":"[Unknown2]","startTime":1457.576,"endTime":1461.496,"body":"through there their paces i've been down that road before and i've had clients who"},{"speaker":"[Unknown2]","startTime":1461.576,"endTime":1465.016,"body":"we failed to get through fat loss periodizations because there was a bunch of red"},{"speaker":"[Unknown2]","startTime":1465.176,"endTime":1470.776,"body":"flags going off and i just didn't have enough experience to read them so uh"},{"speaker":"[Unknown2]","startTime":1471.816,"endTime":1477.336,"body":"it still is interesting like once you work with enough clients you start to notice"},{"speaker":"[Unknown2]","startTime":1477.416,"endTime":1483.256,"body":"patterns and you'll have like two clients right who are within one to two inches"},{"speaker":"[Unknown2]","startTime":1483.256,"endTime":1488.936,"body":"of each other within a handful of pounds of each other one is losing you know uh"},{"speaker":"[Unknown2]","startTime":1489.256,"endTime":1495.736,"body":"between that point half a percent to one percent total body mass i messed up my"},{"speaker":"[Unknown2]","startTime":1495.736,"endTime":1498.136,"body":"words there but whatever you guys get what i'm saying you're within that"},{"speaker":"[Unknown2]","startTime":1499.336,"endTime":1504.296,"body":"those bounds that we explained earlier at twenty four hundred calories right that"},{"speaker":"[Unknown2]","startTime":1504.856,"endTime":1509.416,"body":"that next client who has the same amount of you know weight approximate same body"},{"speaker":"[Unknown2]","startTime":1509.496,"endTime":1512.856,"body":"fat percentage they're training roughly the same he needs to be at nineteen"},{"speaker":"[Unknown2]","startTime":1513.256,"endTime":1517.736,"body":"hundred right so there are these big gaps between people and that's where things"},{"speaker":"[Unknown2]","startTime":1517.896,"endTime":1521.816,"body":"start going off like that's why now that's why i i want blood work out of my"},{"speaker":"[Unknown2]","startTime":1521.816,"endTime":1523.176,"body":"clients because i wanna be able to"},{"speaker":"[Unknown2]","startTime":1525.016,"endTime":1528.696,"body":"spot these things before we even attempt a fat loss fees because there's no point"},{"speaker":"[Unknown2]","startTime":1528.776,"endTime":1532.216,"body":"in going through it if we know that it's going to be an uphill battle of"},{"speaker":"[Unknown2]","startTime":1532.296,"endTime":1537.336,"body":"testosterone already super low if they are showing signs of like um"},{"speaker":"[Unknown2]","startTime":1538.376,"endTime":1543.176,"body":"adrenal insufficiency or something like that like success leaves clues and as does"},{"speaker":"[Unknown2]","startTime":1543.336,"endTime":1547.896,"body":"failure as well and then it as you spend enough time in you're fortunate enough to"},{"speaker":"[Unknown2]","startTime":1547.896,"endTime":1551.336,"body":"have enough client help to begin looking at trends you can then explain to them"},{"speaker":"[Unknown2]","startTime":1551.496,"endTime":1554.696,"body":"like hey i've been down this road before these are our options you know"},{"speaker":"[Unknown2]","startTime":1555.816,"endTime":1560.376,"body":"and it's one of those things that's the out there there's a lot there uh and you"},{"speaker":"[Unknown2]","startTime":1560.456,"endTime":1563.736,"body":"just have to look at all the clues and put together the pieces really"},{"speaker":"[Unknown1]","startTime":1565.08,"endTime":1569.56,"body":"yeah so but does does when someone spends this time at maintenance with you does"},{"speaker":"[Unknown1]","startTime":1569.72,"endTime":1573.32,"body":"that give you a sense of how adaptive their metabolism is because wouldn't that"},{"speaker":"[Unknown1]","startTime":1573.48,"endTime":1577.32,"body":"more be a reflection of whether they're gaining weight losing weight at different"},{"speaker":"[Unknown1]","startTime":1577.46,"endTime":1578.46,"body":"calorie amounts right"},{"speaker":"[Unknown2]","startTime":1579.336,"endTime":1581.016,"body":"yeah so people with the like"},{"speaker":"[Unknown2]","startTime":1583.016,"endTime":1589.016,"body":"most adaptive i should say is you will continuously keep feeding them right and"},{"speaker":"[Unknown2]","startTime":1589.096,"endTime":1590.536,"body":"their weight to staying the same"},{"speaker":"[Unknown2]","startTime":1591.656,"endTime":1596.696,"body":"and you have to reduce different things like i have a client right now i had to"},{"speaker":"[Unknown2]","startTime":1596.696,"endTime":1600.056,"body":"tell him like listen you need to stop walking like your step count is just too"},{"speaker":"[Unknown2]","startTime":1600.136,"endTime":1603.736,"body":"high or else we're just gonna have to keep putting food in you but like eventually"},{"speaker":"[Unknown2]","startTime":1604.536,"endTime":1607.336,"body":"our digestion and stuff is going to tank right we can only put so many"},{"speaker":"[Unknown2]","startTime":1607.416,"endTime":1610.936,"body":"carbohydrates in you before it starts to become a problem for digestion like it's"},{"speaker":"[Unknown2]","startTime":1610.936,"endTime":1616.376,"body":"easier for you just to get less steps than for me to continue feeding you i mean"},{"speaker":"[Unknown2]","startTime":1616.456,"endTime":1619.896,"body":"we're already i think this client we're at like a twenty four x body weight"},{"speaker":"[Unknown2]","startTime":1620.056,"endTime":1621.176,"body":"multiplier and we're only"},{"speaker":"[Unknown1]","startTime":1620.9,"endTime":1621.9,"body":"wow"},{"speaker":"[Unknown2]","startTime":1621.156,"endTime":1622.156,"body":"averaging like"},{"speaker":"[Unknown2]","startTime":1623.336,"endTime":1630.136,"body":"point eight pound you know a week on average and it's it's yeah it needs a lean"},{"speaker":"[Unknown2]","startTime":1630.296,"endTime":1633.416,"body":"too so i'm like listen dude you just gotta stop walking so much"},{"speaker":"[Unknown1]","startTime":1634.3,"endTime":1635.3,"body":"that's a huge"},{"speaker":"[Unknown2]","startTime":1634.796,"endTime":1635.796,"body":"um"},{"speaker":"[Unknown1]","startTime":1635.22,"endTime":1636.22,"body":"multiplier"},{"speaker":"[Unknown2]","startTime":1637.016,"endTime":1639.176,"body":"yeah it's absurd uh"},{"speaker":"[Unknown1]","startTime":1638.86,"endTime":1639.86,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1639.896,"endTime":1643.096,"body":"so it's really really interesting like the adaptive um"},{"speaker":"[Unknown2]","startTime":1644.616,"endTime":1648.856,"body":"uh metabolism it it it's it's going to vary person to person generally"},{"speaker":"[Unknown2]","startTime":1649.796,"endTime":1650.796,"body":"sorry go ahead"},{"speaker":"[Unknown1]","startTime":1651.32,"endTime":1656.2,"body":"yes with that person who is eating that many calories using him as the avatar like"},{"speaker":"[Unknown1]","startTime":1656.28,"endTime":1660.92,"body":"would you because it's so adaptive going up would you then expect it to be just as"},{"speaker":"[Unknown1]","startTime":1661.08,"endTime":1665.72,"body":"adaptive going down so maybe this duet on like an absurdly low amount of calories"},{"speaker":"[Unknown1]","startTime":1665.72,"endTime":1668.84,"body":"or like how what kind of clues do we find to be able to figure that out"},{"speaker":"[Unknown2]","startTime":1670.296,"endTime":1674.056,"body":"the clues for those that's going to be very person to person"},{"speaker":"[Unknown2]","startTime":1675.036,"endTime":1676.036,"body":"the"},{"speaker":"[Unknown2]","startTime":1677.336,"endTime":1683.416,"body":"so it is a possibility however the upside is when you've spent the last nine ten"},{"speaker":"[Unknown2]","startTime":1683.656,"endTime":1689.336,"body":"months eating an absurd amount of food you are in a very very leveraged position"},{"speaker":"[Unknown2]","startTime":1690.056,"endTime":1695.656,"body":"to then start a calorie deficit because you know i mean i mean you can know or or"},{"speaker":"[Unknown2]","startTime":1695.816,"endTime":1699.656,"body":"you can assume but like i we that exact client we literally just grabbed labs last"},{"speaker":"[Unknown2]","startTime":1699.736,"endTime":1703.336,"body":"week everything looks great right like hormones are fantastic thyroid is"},{"speaker":"[Unknown2]","startTime":1703.576,"endTime":1708.136,"body":"absolutely fantastic there are zero red flags so when he is ready we know that"},{"speaker":"[Unknown2]","startTime":1708.216,"endTime":1711.656,"body":"things are or when he does want to change his goals or whatever like we know he's"},{"speaker":"[Unknown2]","startTime":1711.556,"endTime":1712.556,"body":"in a good spot"},{"speaker":"[Unknown2]","startTime":1713.816,"endTime":1715.576,"body":"the people the client tell who"},{"speaker":"[Unknown2]","startTime":1717.736,"endTime":1722.776,"body":"whose weight is stable on a what would be considered like a low estimation of"},{"speaker":"[Unknown2]","startTime":1722.856,"endTime":1726.456,"body":"their maintenance calories those are the ones that those are where you have to"},{"speaker":"[Unknown2]","startTime":1726.316,"endTime":1727.316,"body":"really be"},{"speaker":"[Unknown1]","startTime":1728.46,"endTime":1729.46,"body":"it is"},{"speaker":"[Unknown2]","startTime":1729.896,"endTime":1733.096,"body":"like metabolic resiliency isn't there those are the people who like"},{"speaker":"[Unknown2]","startTime":1734.216,"endTime":1738.376,"body":"their weight fluctuates wildly after like a meal or two out on the weekend they're"},{"speaker":"[Unknown2]","startTime":1738.376,"endTime":1742.136,"body":"up five or six pounds come monday that sort of thing like those are the clues that"},{"speaker":"[Unknown2]","startTime":1742.216,"endTime":1746.776,"body":"i'm talking about and you're like you know with those calorie deficits you want to"},{"speaker":"[Unknown2]","startTime":1747.016,"endTime":1751.096,"body":"be really really cognizant and have that clear communication with them of like hey"},{"speaker":"[Unknown2]","startTime":1752.056,"endTime":1756.056,"body":"now that we're dieting like we want tighten the ship because the last thing and"},{"speaker":"[Unknown2]","startTime":1756.136,"endTime":1760.936,"body":"this is really the part of the reason i wanted to have this this episode is once"},{"speaker":"[Unknown2]","startTime":1760.996,"endTime":1761.996,"body":"you get into that"},{"speaker":"[Unknown2]","startTime":1762.936,"endTime":1767.336,"body":"those waters considered like you're around oh i'm at a calorie deficit but like my"},{"speaker":"[Unknown2]","startTime":1767.336,"endTime":1770.616,"body":"weight's not changing i'm not losing fat like now you're just under feeding"},{"speaker":"[Unknown2]","startTime":1770.696,"endTime":1775.336,"body":"yourself and when you get in that cycle you're just kind of digging that hole"},{"speaker":"[Unknown2]","startTime":1775.896,"endTime":1781.016,"body":"whatever whatever the reasons of why you have that whole of y the deficit isn't"},{"speaker":"[Unknown2]","startTime":1781.096,"endTime":1783.976,"body":"quite working as well for you you're just digging that whole deeper you're just"},{"speaker":"[Unknown2]","startTime":1784.136,"endTime":1787.976,"body":"like you know um uh burning time type of deal"},{"speaker":"[Unknown1]","startTime":1787.66,"endTime":1788.66,"body":"yes"},{"speaker":"[Unknown2]","startTime":1788.536,"endTime":1792.136,"body":"so with those clients it's important to frame that's like hey we've just reversed"},{"speaker":"[Unknown2]","startTime":1792.156,"endTime":1793.156,"body":"and we were"},{"speaker":"[Unknown2]","startTime":1794.536,"endTime":1798.136,"body":"things are any good a better spot now but we want to be really cognizant of like"},{"speaker":"[Unknown2]","startTime":1798.296,"endTime":1804.296,"body":"digestion now is not the time to be super flexible with your you know lifestyle"},{"speaker":"[Unknown2]","startTime":1804.376,"endTime":1809.496,"body":"type thing like let's get in let's get our fat loss and let's get the hell out and"},{"speaker":"[Unknown2]","startTime":1809.576,"endTime":1814.136,"body":"those clients may need a few iterations of like your nutritional periodization"},{"speaker":"[Unknown2]","startTime":1814.376,"endTime":1818.696,"body":"loops to really get themselves into like a more much more like resilient metabolic"},{"speaker":"[Unknown2]","startTime":1818.316,"endTime":1819.316,"body":"position"},{"speaker":"[Unknown1]","startTime":1820.12,"endTime":1823.96,"body":"yeah interesting yeah so i guess when you're looking at the different avatars of"},{"speaker":"[Unknown1]","startTime":1823.96,"endTime":1828.36,"body":"metabolic adaptation like you have that guy who you know he can eat a lot of food"},{"speaker":"[Unknown1]","startTime":1828.44,"endTime":1832.68,"body":"on the higher end and we don't exactly know yet but you could suspect that he"},{"speaker":"[Unknown1]","startTime":1832.76,"endTime":1836.28,"body":"won't be super adaptive on the way down like he'll still get a decent amount of"},{"speaker":"[Unknown1]","startTime":1836.44,"endTime":1840.52,"body":"calories i guess on the flip side of that you have the person that is super"},{"speaker":"[Unknown1]","startTime":1840.76,"endTime":1845.4,"body":"adaptive going down and has to like diet on super low calories and then is not as"},{"speaker":"[Unknown1]","startTime":1845.56,"endTime":1849.4,"body":"adaptive going up and they don't even get to eat that many calories when they're"},{"speaker":"[Unknown1]","startTime":1849.48,"endTime":1851.48,"body":"when they're balking so to speak which"},{"speaker":"[Unknown1]","startTime":1852.84,"endTime":1854.28,"body":"that's quite unfortunate i think"},{"speaker":"[Unknown2]","startTime":1855.576,"endTime":1857.576,"body":"yeah it's like they can their bulk happens"},{"speaker":"[Unknown1]","startTime":1857.26,"endTime":1858.26,"body":"what"},{"speaker":"[Unknown2]","startTime":1857.976,"endTime":1860.136,"body":"more easily which is like a slippery"},{"speaker":"[Unknown1]","startTime":1859.98,"endTime":1860.98,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1860.136,"endTime":1863.736,"body":"slope because you don't want to put weight on too fast because we just"},{"speaker":"[Unknown1]","startTime":1863.42,"endTime":1864.42,"body":"right"},{"speaker":"[Unknown2]","startTime":1863.896,"endTime":1867.096,"body":"busted our ass to to have it come off type of thing yep"},{"speaker":"[Unknown1]","startTime":1867.72,"endTime":1873.8,"body":"yeah so in regards to this idea of how long you can be in a deficit like we can"},{"speaker":"[Unknown1]","startTime":1873.88,"endTime":1878.76,"body":"look at you know the godfather jeff albert says an example of somebody that has"},{"speaker":"[Unknown1]","startTime":1878.92,"endTime":1880.52,"body":"gone through multiple diets"},{"speaker":"[Unknown2]","startTime":1880.396,"endTime":1881.396,"body":"see"},{"speaker":"[Unknown1]","startTime":1880.78,"endTime":1881.78,"body":"contest"},{"speaker":"[Unknown2]","startTime":1881.596,"endTime":1882.596,"body":"nice"},{"speaker":"[Unknown1]","startTime":1881.64,"endTime":1885.64,"body":"preps where he's done it over the course of a year and of course there have been"},{"speaker":"[Unknown1]","startTime":1885.88,"endTime":1889.48,"body":"like you know a couple diet breaks and there's been re feed days and and stuff"},{"speaker":"[Unknown1]","startTime":1889.64,"endTime":1893.8,"body":"like that but i know we've mentioned this on the podcast way long ago but since we"},{"speaker":"[Unknown1]","startTime":1893.8,"endTime":1898.12,"body":"haven't addressed it in a number of months maybe even six months here what are"},{"speaker":"[Unknown1]","startTime":1898.2,"endTime":1900.6,"body":"your thoughts on kind of that idea as it applies"},{"speaker":"[Unknown1]","startTime":1901.88,"endTime":1905.96,"body":"i don't think anyone that isn't getting on stage would would apply that to like"},{"speaker":"[Unknown1]","startTime":1906.12,"endTime":1909.8,"body":"their life and be like i'm just going to diet for the next year but maybe somebody"},{"speaker":"[Unknown1]","startTime":1910.12,"endTime":1913.72,"body":"would extrapolate that out and like you know i'd rather diet over six months and"},{"speaker":"[Unknown1]","startTime":1913.88,"endTime":1918.44,"body":"take three diet breaks for two weeks each then try to do that diet in three or"},{"speaker":"[Unknown1]","startTime":1918.42,"endTime":1919.42,"body":"four months you know"},{"speaker":"[Unknown1]","startTime":1920.6,"endTime":1923.96,"body":"so what about the applicability or your thoughts on that approach"},{"speaker":"[Unknown1]","startTime":1925.46,"endTime":1926.46,"body":"versus"},{"speaker":"[Unknown1]","startTime":1927.64,"endTime":1933.08,"body":"a more like directed approach where there's less kind of flip flopping of the the"},{"speaker":"[Unknown1]","startTime":1933.16,"endTime":1934.52,"body":"diet breaking and stuff like that"},{"speaker":"[Unknown2]","startTime":1935.096,"endTime":1941.656,"body":"yeah what i would say is does this six month diet stand to dramatically improve"},{"speaker":"[Unknown2]","startTime":1941.976,"endTime":1948.056,"body":"your health right if we're talking around a five foot ten to six foot male who's"},{"speaker":"[Unknown2]","startTime":1948.056,"endTime":1953.016,"body":"starting at two hundred eighty pounds at thirty five percent body fat a six month"},{"speaker":"[Unknown2]","startTime":1953.336,"endTime":1958.216,"body":"outlook of a diet to maybe a to and their goal is to get to eighteen percentage"},{"speaker":"[Unknown2]","startTime":1958.296,"endTime":1964.136,"body":"body fat will dramatically improve their health in that context yes six months of"},{"speaker":"[Unknown2]","startTime":1964.216,"endTime":1970.296,"body":"dieting dieting right calorie deficit but it's for the outlook of dramatically"},{"speaker":"[Unknown2]","startTime":1970.456,"endTime":1974.936,"body":"improving your health in biology as a human being yes that is"},{"speaker":"[Unknown1]","startTime":1974.62,"endTime":1975.62,"body":"yeah"},{"speaker":"[Unknown2]","startTime":1974.916,"endTime":1975.916,"body":"a fantastic approach"},{"speaker":"[Unknown2]","startTime":1977.336,"endTime":1981.336,"body":"if you think that you need six months of dieting because when you go to the beach"},{"speaker":"[Unknown2]","startTime":1981.416,"endTime":1985.656,"body":"in june that the girls are gonna want you i i got i got news for you"},{"speaker":"[Unknown2]","startTime":1986.696,"endTime":1987.976,"body":"they don't they don't give a f"},{"speaker":"[Unknown2]","startTime":1989.416,"endTime":1993.096,"body":"so in that case it's probably going to detract more from your life"},{"speaker":"[Unknown2]","startTime":1994.296,"endTime":2001.736,"body":"but with that when you don't have as much of a gap to close with the deficit it"},{"speaker":"[Unknown2]","startTime":2001.976,"endTime":2003.016,"body":"becomes hard to"},{"speaker":"[Unknown2]","startTime":2004.856,"endTime":2010.376,"body":"discern your progress well right you're if you're only losing fifteen pounds right"},{"speaker":"[Unknown2]","startTime":2011.176,"endTime":2016.296,"body":"let's say that and you and you extrapolate that over six months and you're taking"},{"speaker":"[Unknown2]","startTime":2016.536,"endTime":2020.616,"body":"like multiple like weeks like a three weeks in a row of a diet break"},{"speaker":"[Unknown2]","startTime":2021.556,"endTime":2022.556,"body":"now it's been"},{"speaker":"[Unknown2]","startTime":2023.496,"endTime":2025.176,"body":"let's say six weeks you're"},{"speaker":"[Unknown2]","startTime":2026.456,"endTime":2028.376,"body":"sure for four five weeks even"},{"speaker":"[Unknown2]","startTime":2029.416,"endTime":2035.736,"body":"the the delta between the the start and end like it's really not much and you're"},{"speaker":"[Unknown2]","startTime":2035.896,"endTime":2039.896,"body":"kind of getting into like what i call that like around period where it would be"},{"speaker":"[Unknown2]","startTime":2039.976,"endTime":2045.736,"body":"beneficial to like either return calories to maintenance like deliberately or"},{"speaker":"[Unknown2]","startTime":2046.536,"endTime":2049.8959999999997,"body":"choose a shorter timeline um where you won't have like"},{"speaker":"[Unknown2]","startTime":2051.176,"endTime":2054.056,"body":"vacations you know uh trips plans sort of thing"},{"speaker":"[Unknown1]","startTime":2055.66,"endTime":2056.66,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2055.8360000000002,"endTime":2056.8360000000002,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2056.3599999999997,"endTime":2061.3199999999997,"body":"i like that i was also thinking about this on like a personal level as far as like"},{"speaker":"[Unknown1]","startTime":2061.4,"endTime":2065.56,"body":"if i were to ever take it to stage like what would be the approach that i would"},{"speaker":"[Unknown1]","startTime":2065.6400000000003,"endTime":2068.92,"body":"implement and i don't think i would ever get to the point where i was large enough"},{"speaker":"[Unknown1]","startTime":2069.08,"endTime":2072.76,"body":"to warrant like a year long diet kind of like jeff was doing you know i think he"},{"speaker":"[Unknown1]","startTime":2072.92,"endTime":2076.6,"body":"started at something like two ten and got to one hundred seventy so he was like"},{"speaker":"[Unknown1]","startTime":2076.68,"endTime":2081.64,"body":"forty pounds over the course of a year but i do think that the way i probably"},{"speaker":"[Unknown1]","startTime":2081.88,"endTime":2083.64,"body":"would approach it would be to take like"},{"speaker":"[Unknown1]","startTime":2085.08,"endTime":2089.32,"body":"three or four months and get down to like one eighty ish and then take like a"},{"speaker":"[Unknown1]","startTime":2089.4,"endTime":2094.12,"body":"month ish and build back up and above maintenance maybe maintenance or a"},{"speaker":"[Unknown1]","startTime":2094.2,"endTime":2099.56,"body":"maintenance in a little higher just to potentially get out of that deficit and put"},{"speaker":"[Unknown1]","startTime":2099.72,"endTime":2105.32,"body":"out the fire maybe so to speak and then take like another three or four months and"},{"speaker":"[Unknown1]","startTime":2105.48,"endTime":2108.84,"body":"get from that like one hundred eighty five to one hundred seventy or whatever the"},{"speaker":"[Unknown1]","startTime":2108.92,"endTime":2112.28,"body":"number is where i would need to be on stage and so at that point you're looking at"},{"speaker":"[Unknown1]","startTime":2112.36,"endTime":2115.8,"body":"like three or four months plus a month diet break and then another three or four"},{"speaker":"[Unknown1]","startTime":2115.96,"endTime":2120.28,"body":"months and that could be eight or nine months you know so um that's kind of how i"},{"speaker":"[Unknown1]","startTime":2120.36,"endTime":2124.12,"body":"look at it for myself but that's certainly a lot of time of being on fire"},{"speaker":"[Unknown2]","startTime":2124.716,"endTime":2125.716,"body":"yeah and that's"},{"speaker":"[Unknown1]","startTime":2126.78,"endTime":2127.78,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2127.176,"endTime":2131.976,"body":"it's a but the the ambition is huge right it's natural body building which is you"},{"speaker":"[Unknown2]","startTime":2132.056,"endTime":2137.176,"body":"need to be stupid lean and you don't have any of the help of exogenous hormone"},{"speaker":"[Unknown2]","startTime":2137.076,"endTime":2138.076,"body":"replacement"},{"speaker":"[Unknown1]","startTime":2137.58,"endTime":2138.58,"body":"hey"},{"speaker":"[Unknown2]","startTime":2137.896,"endTime":2141.896,"body":"that keeps your muscle mass or even increases your muscle mass as you go in right"},{"speaker":"[Unknown2]","startTime":2137.896,"endTime":2141.896,"body":"that keeps your muscle mass or even increases your muscle mass as you go in right"},{"speaker":"[Unknown2]","startTime":2141.976,"endTime":2146.296,"body":"so it's that is it's an ex i mean i don't know if extreme is a great term to use"},{"speaker":"[Unknown2]","startTime":2141.976,"endTime":2146.296,"body":"so it's that is it's an ex i mean i don't know if extreme is a great term to use"},{"speaker":"[Unknown2]","startTime":2146.456,"endTime":2150.616,"body":"but it is it is a unicorn use case right that many people will never find"},{"speaker":"[Unknown2]","startTime":2146.456,"endTime":2150.616,"body":"but it is it is a unicorn use case right that many people will never find"},{"speaker":"[Unknown2]","startTime":2150.676,"endTime":2151.676,"body":"themselves in"},{"speaker":"[Unknown2]","startTime":2150.676,"endTime":2151.676,"body":"themselves in"},{"speaker":"[Unknown1]","startTime":2151.3,"endTime":2152.3,"body":"yeah yeah"},{"speaker":"[Unknown2]","startTime":2152.696,"endTime":2155.576,"body":"for me with that approach w i think what i would do is"},{"speaker":"[Unknown2]","startTime":2156.616,"endTime":2159.096,"body":"at that starting point dex a scan right and obviously"},{"speaker":"[Unknown1]","startTime":2158.94,"endTime":2159.94,"body":"yes"},{"speaker":"[Unknown2]","startTime":2159.416,"endTime":2163.176,"body":"like it would be i wouldn't recommend living my lifestyle where you're getting dex"},{"speaker":"[Unknown2]","startTime":2163.256,"endTime":2165.896,"body":"of scans at different places like you go back to the same place and your"},{"speaker":"[Unknown1]","startTime":2165.58,"endTime":2166.58,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2166.056,"endTime":2170.856,"body":"reports are there dex a scan when you start you diet it for twelve weeks okay how"},{"speaker":"[Unknown2]","startTime":2171.016,"endTime":2177.896,"body":"much lean body mass have i lost between day my start dea in nestea i'm gonna spend"},{"speaker":"[Unknown2]","startTime":2178.456,"endTime":2182.936,"body":"six weeks trying to only put on enough weight to reclaim all of that lean body"},{"speaker":"[Unknown2]","startTime":2183.016,"endTime":2188.296,"body":"mass and now i've reclaimed it but i have six seven pounds less fat great i have"},{"speaker":"[Unknown2]","startTime":2188.376,"endTime":2192.776,"body":"all of my gains less of my fat and then use that iterative approach because"},{"speaker":"[Unknown2]","startTime":2193.816,"endTime":2198.776,"body":"like with natural body building and now i'm speaking outside of where i feel very"},{"speaker":"[Unknown2]","startTime":2199.656,"endTime":2203.816,"body":"convicted in my views because i've no experience doing it"},{"speaker":"[Unknown2]","startTime":2204.856,"endTime":2210.776,"body":"the the best natural bodybuilders right on stage are able to maintain his more"},{"speaker":"[Unknown2]","startTime":2211.016,"endTime":2215.896,"body":"lean body mass as they diet because like at the in the in the in the later stages"},{"speaker":"[Unknown2]","startTime":2215.976,"endTime":2220.456,"body":"of it once like as a natural like you once you crossing a certain threshold of"},{"speaker":"[Unknown2]","startTime":2220.536,"endTime":2227.096,"body":"leans you start sacrificing a decent a bit of lean body mass to further facilitate"},{"speaker":"[Unknown2]","startTime":2227.176,"endTime":2228.296,"body":"those lower numbers of"},{"speaker":"[Unknown2]","startTime":2229.336,"endTime":2234.376,"body":"body fat percentage so the better you can maintain as you get to that maintain the"},{"speaker":"[Unknown2]","startTime":2234.536,"endTime":2239.176,"body":"the the the gains you already had made that's really really good"},{"speaker":"[Unknown1]","startTime":2240.2,"endTime":2246.04,"body":"yeah i feel like uh the last thing that i have on this is to speculate"},{"speaker":"[Unknown1]","startTime":2247.16,"endTime":2251.32,"body":"on this idea that you brought up earlier of you know an advanced athlete that's"},{"speaker":"[Unknown1]","startTime":2251.4,"endTime":2254.52,"body":"dieting down like if i get back to one hundred eighty two"},{"speaker":"[Unknown1]","startTime":2255.64,"endTime":2257.08,"body":"would you feel more confident"},{"speaker":"[Unknown1]","startTime":2258.84,"endTime":2263.96,"body":"estimating or guessing that my one hundred eighty two looks better because i put"},{"speaker":"[Unknown1]","startTime":2264.2,"endTime":2269.48,"body":"more muscle on during my gaining phase or that i got better at dieting and have a"},{"speaker":"[Unknown1]","startTime":2269.48,"endTime":2273.48,"body":"little more muscle at one eighty two because i lost less muscle on the way down"},{"speaker":"[Unknown1]","startTime":2273.72,"endTime":2277.8,"body":"right so they're basically the same thing and at an advanced level it could be"},{"speaker":"[Unknown1]","startTime":2279.4,"endTime":2280.76,"body":"half a pound of each you know"},{"speaker":"[Unknown1]","startTime":2282.12,"endTime":2285.88,"body":"but anyway do you have any thoughts on speculating on that or is it just that like"},{"speaker":"[Unknown1]","startTime":2285.96,"endTime":2287.64,"body":"a speculation and a guess at best"},{"speaker":"[Unknown2]","startTime":2288.396,"endTime":2289.396,"body":"yeah what"},{"speaker":"[Unknown2]","startTime":2290.856,"endTime":2296.136,"body":"my like my ego and w and what i want to be true is the former right no dude you"},{"speaker":"[Unknown2]","startTime":2296.216,"endTime":2298.776,"body":"just put more bott you just got more jack than you were last"},{"speaker":"[Unknown1]","startTime":2298.46,"endTime":2299.46,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2298.856,"endTime":2303.656,"body":"year but like the like the the pragmatic in me is like he probably just got a"},{"speaker":"[Unknown2]","startTime":2303.736,"endTime":2305.176,"body":"little bit refined your dieting"},{"speaker":"[Unknown2]","startTime":2306.936,"endTime":2310.776,"body":"expertise right or precision in and we're able to maintain more of it"},{"speaker":"[Unknown1]","startTime":2311.02,"endTime":2312.02,"body":"yes"},{"speaker":"[Unknown2]","startTime":2311.816,"endTime":2317.416,"body":"as you dieted realistically i think it's a combination of both right and and you"},{"speaker":"[Unknown2]","startTime":2317.496,"endTime":2321.896,"body":"know we're like we're splitting hairs here but like i still like i'm still getting"},{"speaker":"[Unknown2]","startTime":2322.136,"endTime":2325.576,"body":"better right like i'm i'm like i'm the best i've ever looked at one hundred ninety"},{"speaker":"[Unknown2]","startTime":2325.656,"endTime":2330.376,"body":"six now like when i die it down the weight the numbers stay about the same they"},{"speaker":"[Unknown2]","startTime":2330.456,"endTime":2334.136,"body":"don't really don't change much but i'm like i didn't have these veins when i was"},{"speaker":"[Unknown2]","startTime":2334.036,"endTime":2335.036,"body":"here last year"},{"speaker":"[Unknown1]","startTime":2334.86,"endTime":2335.86,"body":"right right"},{"speaker":"[Unknown2]","startTime":2335.096,"endTime":2339.976,"body":"type of thing like okay i'm you know i'd never had veins in my legs until like"},{"speaker":"[Unknown2]","startTime":2340.136,"endTime":2344.456,"body":"last year so and now i have them in the one hundred ninety sixes where like the"},{"speaker":"[Unknown2]","startTime":2344.536,"endTime":2348.696,"body":"first time i died down to like the one ninety i didn't have them so like okay well"},{"speaker":"[Unknown2]","startTime":2349.176,"endTime":2353.656,"body":"doing i'm figuring something out it's just over like from from an absolute"},{"speaker":"[Unknown2]","startTime":2354.136,"endTime":2360.536,"body":"standpoint those differences are marginal but from a relative standpoint the"},{"speaker":"[Unknown2]","startTime":2360.616,"endTime":2361.816,"body":"differences are noticeable"},{"speaker":"[Unknown1]","startTime":2364.18,"endTime":2365.18,"body":"do you think"},{"speaker":"[Unknown2]","startTime":2364.216,"endTime":2368.616,"body":"i think i think i got that right i might have that up but got that point across"},{"speaker":"[Unknown2]","startTime":2364.216,"endTime":2368.616,"body":"i think i think i got that right i might have that up but got that point across"},{"speaker":"[Unknown1]","startTime":2366.6,"endTime":2372.12,"body":"yeah no no i i know she i know what you mean do you think that part of the"},{"speaker":"[Unknown1]","startTime":2372.6,"endTime":2373.8,"body":"increased vascularity"},{"speaker":"[Unknown1]","startTime":2375.0,"endTime":2380.44,"body":"could be related to just aging processes of like you know skin thinning and veins"},{"speaker":"[Unknown1]","startTime":2380.52,"endTime":2386.84,"body":"moving closer to the surface and i'm not trying to just say this to to be contrary"},{"speaker":"[Unknown1]","startTime":2387.16,"endTime":2390.76,"body":"but it's something that i was thinking about literally just the other day so it's"},{"speaker":"[Unknown1]","startTime":2390.84,"endTime":2394.52,"body":"really funny that you brought it up but i was walking around and you know non"},{"speaker":"[Unknown1]","startTime":2394.6,"endTime":2399.16,"body":"workout situation just hanging out at the beach with the kids and i've been eating"},{"speaker":"[Unknown1]","startTime":2399.24,"endTime":2401.0,"body":"you know plenty but i noticed"},{"speaker":"[Unknown2]","startTime":2400.556,"endTime":2401.556,"body":"yes"},{"speaker":"[Unknown1]","startTime":2401.08,"endTime":2406.04,"body":"that i had a cross vein in my bicep like i always have the one that goes up the"},{"speaker":"[Unknown1]","startTime":2406.2,"endTime":2411.0,"body":"vertical but i usually have to get quite lean to see the cross vein and i was just"},{"speaker":"[Unknown1]","startTime":2411.08,"endTime":2414.44,"body":"hanging out and realized oh my god like it's there and it's not just like kind of"},{"speaker":"[Unknown1]","startTime":2414.44,"endTime":2418.12,"body":"there it's like really there and so my first thought was what you said to be like"},{"speaker":"[Unknown1]","startTime":2418.68,"endTime":2422.68,"body":"i've put muscle on you know like absolutely like my biceps have grown type thing"},{"speaker":"[Unknown1]","startTime":2422.92,"endTime":2426.68,"body":"um and then i kind of thought about it reflected on it and tried to to look at it"},{"speaker":"[Unknown1]","startTime":2426.76,"endTime":2430.2,"body":"from the the other side and i was like maybe it's like the skin is thinning you're"},{"speaker":"[Unknown1]","startTime":2430.2,"endTime":2433.56,"body":"getting older the veins are being pushed more to the surface like i don't i don't"},{"speaker":"[Unknown1]","startTime":2433.56,"endTime":2434.6,"body":"know these things you know but"},{"speaker":"[Unknown2]","startTime":2436.056,"endTime":2439.896,"body":"i don't i don't have an opinion on that right and i think we'll have to have"},{"speaker":"[Unknown2]","startTime":2439.976,"endTime":2441.176,"body":"someone on maybe we'll bring"},{"speaker":"[Unknown1]","startTime":2440.94,"endTime":2441.94,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2441.336,"endTime":2445.416,"body":"on like a like like n no or something like that who knows that you know and can"},{"speaker":"[Unknown2]","startTime":2445.116,"endTime":2446.116,"body":"speak"},{"speaker":"[Unknown1]","startTime":2445.42,"endTime":2446.42,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2445.816,"endTime":2450.776,"body":"to it but i just i mean to me with mine it's like my legs right and i'm like i've"},{"speaker":"[Unknown2]","startTime":2450.856,"endTime":2455.576,"body":"finally after years of years of trying like i finally learned how to train quads"},{"speaker":"[Unknown2]","startTime":2455.916,"endTime":2456.916,"body":"you know properly"},{"speaker":"[Unknown2]","startTime":2458.056,"endTime":2463.176,"body":"properly and it cause it's like always a moving target but like they are way"},{"speaker":"[Unknown2]","startTime":2463.416,"endTime":2467.496,"body":"better than they used to be and this is where it kind of it c it gets hard to"},{"speaker":"[Unknown2]","startTime":2467.576,"endTime":2470.056,"body":"discern because then we'll have like conversations with dave"},{"speaker":"[Unknown1]","startTime":2472.7,"endTime":2473.7,"body":"correct"},{"speaker":"[Unknown2]","startTime":2473.496,"endTime":2476.296,"body":"and they don't really change that much and we kind of know"},{"speaker":"[Unknown1]","startTime":2475.98,"endTime":2476.98,"body":"right"},{"speaker":"[Unknown2]","startTime":2476.456,"endTime":2480.776,"body":"but it's like if the last time i measured my quad at when i was like fifteen"},{"speaker":"[Unknown2]","startTime":2481.096,"endTime":2485.816,"body":"percent body fat now i'm at ten like they're gonna be smaller to some degree"},{"speaker":"[Unknown2]","startTime":2486.136,"endTime":2490.936,"body":"because i have less fat in them too so when you're taking measurements it's there"},{"speaker":"[Unknown2]","startTime":2491.176,"endTime":2495.336,"body":"you need to bring in the context of your body fat percentage at those measurements"},{"speaker":"[Unknown1]","startTime":2494.52,"endTime":2498.6,"body":"or body weight yeah like me at one ninety five compared to me at one ninety five"},{"speaker":"[Unknown2]","startTime":2495.236,"endTime":2496.236,"body":"as well because"},{"speaker":"[Unknown1]","startTime":2498.76,"endTime":2500.04,"body":"type thing but"},{"speaker":"[Unknown2]","startTime":2499.676,"endTime":2500.676,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2500.12,"endTime":2506.04,"body":"yeah he always wants that concrete data and i'm just like i'm like dude i don't i"},{"speaker":"[Unknown1]","startTime":2506.12,"endTime":2510.6,"body":"don't have it you know so so yeah i mean like for me the comparison is the"},{"speaker":"[Unknown1]","startTime":2510.92,"endTime":2515.08,"body":"pictures under the same lighting from the prior year compared to the pictures the"},{"speaker":"[Unknown1]","startTime":2515.16,"endTime":2519.72,"body":"same lighting from this year but like to his point you know it's not the exact"},{"speaker":"[Unknown1]","startTime":2520.36,"endTime":2525.16,"body":"same like there are differences potentially in like like even if i'm a half hour"},{"speaker":"[Unknown1]","startTime":2525.24,"endTime":2528.36,"body":"off and the sun is in like a different place in the sky or something along those"},{"speaker":"[Unknown1]","startTime":2528.52,"endTime":2531.24,"body":"lines like that can change the way it look it looks so"},{"speaker":"[Unknown2]","startTime":2531.516,"endTime":2532.516,"body":"yep"},{"speaker":"[Unknown1]","startTime":2531.88,"endTime":2533.4,"body":"yeah it's just super ambiguous"},{"speaker":"[Unknown2]","startTime":2533.736,"endTime":2536.296,"body":"yeah but i mean that is why as i"},{"speaker":"[Unknown2]","startTime":2538.856,"endTime":2544.136,"body":"i because i i my my biggest fear the biggest thing that i never want is to be like"},{"speaker":"[Unknown2]","startTime":2544.136,"endTime":2548.056,"body":"a like a charlotte in or someone who's just like well this is what i think and it"},{"speaker":"[Unknown2]","startTime":2548.216,"endTime":2552.056,"body":"it's this way belief you know believe me type thing i want to be able to have"},{"speaker":"[Unknown2]","startTime":2552.936,"endTime":2556.696,"body":"backup data i'm like okay this is and that's why whenever i i'll make posts"},{"speaker":"[Unknown2]","startTime":2556.696,"endTime":2560.296,"body":"they'll be like this is what i did with my dex right they're always at nine a m"},{"speaker":"[Unknown2]","startTime":2560.456,"endTime":2563.896,"body":"they're always fast uh i always take the day off training you know before i just"},{"speaker":"[Unknown2]","startTime":2563.896,"endTime":2568.456,"body":"try and minimize my my variables because i don't want to be promoting bad"},{"speaker":"[Unknown2]","startTime":2568.516,"endTime":2569.516,"body":"information because"},{"speaker":"[Unknown2]","startTime":2570.536,"endTime":2576.216,"body":"one thing is it's hard when it's yourself because you have an emotional investment"},{"speaker":"[Unknown2]","startTime":2576.536,"endTime":2582.456,"body":"into the outcome right if i go into to get a dex scan and it tells me i have i put"},{"speaker":"[Unknown2]","startTime":2582.616,"endTime":2588.216,"body":"on muscle and i'm leaner right i am emotionally invested the positivity of that"},{"speaker":"[Unknown2]","startTime":2588.296,"endTime":2589.576,"body":"outcome of course i want it"},{"speaker":"[Unknown2]","startTime":2590.616,"endTime":2593.336,"body":"but it's i do try and do my best to be"},{"speaker":"[Unknown1]","startTime":2593.02,"endTime":2594.02,"body":"yeah"},{"speaker":"[Unknown2]","startTime":2593.416,"endTime":2597.256,"body":"like okay well i don't want to like prote you know misinformation am i checking"},{"speaker":"[Unknown2]","startTime":2597.256,"endTime":2601.176,"body":"and i crossing my teeth and dotting my eyes here did i do my due diligence in"},{"speaker":"[Unknown2]","startTime":2601.256,"endTime":2606.376,"body":"preparing or preparing or did i load more glycogen the night before so it's like"},{"speaker":"[Unknown2]","startTime":2606.456,"endTime":2609.096,"body":"really important for me so that's where the data thing is"},{"speaker":"[Unknown2]","startTime":2610.136,"endTime":2614.936,"body":"i've gotten a lot better at at collecting it for those reasons specifically and"},{"speaker":"[Unknown2]","startTime":2615.016,"endTime":2618.936,"body":"kind of earlier in the podcasts when i talked about how i'm like as much as the"},{"speaker":"[Unknown2]","startTime":2619.016,"endTime":2624.136,"body":"travel lifestyle is fun i'm really excited for when we settle down is because i'm"},{"speaker":"[Unknown2]","startTime":2624.136,"endTime":2629.576,"body":"gonna go to that dex scan place every three months and this is stack data you know"},{"speaker":"[Unknown2]","startTime":2629.516,"endTime":2630.516,"body":"and get"},{"speaker":"[Unknown1]","startTime":2630.1,"endTime":2631.1,"body":"yeah yeah"},{"speaker":"[Unknown2]","startTime":2630.376,"endTime":2636.376,"body":"labs and stuff and it i i'll be very excited um just to even further uh"},{"speaker":"[Unknown2]","startTime":2637.496,"endTime":2641.256,"body":"refine my own b scientist methodologies"},{"speaker":"[Unknown1]","startTime":2642.28,"endTime":2643.32,"body":"yeah buddy i'm gonna"},{"speaker":"[Unknown1]","startTime":2644.36,"endTime":2647.96,"body":"try and find the time to go get to dea next week when i'm on my de load week"},{"speaker":"[Unknown1]","startTime":2648.2,"endTime":2652.92,"body":"before my diet starts or right when my diet starts and do a dex of then and then"},{"speaker":"[Unknown1]","startTime":2653.0,"endTime":2657.56,"body":"try to do the blood work as well and have those comparisons pre in post and see"},{"speaker":"[Unknown2]","startTime":2657.116,"endTime":2658.116,"body":"yeah"},{"speaker":"[Unknown1]","startTime":2657.62,"endTime":2658.62,"body":"how it goes so"},{"speaker":"[Unknown2]","startTime":2659.976,"endTime":2663.496,"body":"if you do them on the same day dex a first then blood work"},{"speaker":"[Unknown1]","startTime":2663.64,"endTime":2667.72,"body":"yeah i remember i remember that cause you lost muscle in one limb because it took"},{"speaker":"[Unknown2]","startTime":2667.016,"endTime":2671.336,"body":"yeah my my like it was like two pounds less than the other one and i was like holy"},{"speaker":"[Unknown1]","startTime":2667.8,"endTime":2668.84,"body":"blood out of it yeah"},{"speaker":"[Unknown1]","startTime":2671.24,"endTime":2672.6,"body":"it's crazy yeah"},{"speaker":"[Unknown2]","startTime":2672.616,"endTime":2675.496,"body":"yeah all right be anything else you wanna add onto this one"},{"speaker":"[Unknown1]","startTime":2675.66,"endTime":2676.66,"body":"no"},{"speaker":"[Unknown2]","startTime":2677.336,"endTime":2682.056,"body":"fantastic as always guys hope this was a fun and informative episode any follow up"},{"speaker":"[Unknown2]","startTime":2682.136,"endTime":2687.096,"body":"questions you have for brian or i please send them over to us on instagram and"},{"speaker":"[Unknown2]","startTime":2687.176,"endTime":2691.336,"body":"then lastly if this has been something that you find valuable please share it with"},{"speaker":"[Unknown2]","startTime":2691.076,"endTime":2692.076,"body":"your friends"},{"speaker":"[Unknown2]","startTime":2693.176,"endTime":2697.576,"body":"family even or anyone you think that would benefit and then brian and i don't ask"},{"speaker":"[Unknown2]","startTime":2697.736,"endTime":2702.616,"body":"for this often because personally i hate when people do it so i try not to but if"},{"speaker":"[Unknown2]","startTime":2702.696,"endTime":2708.296,"body":"you have the time and would like to leave us a review on apple podcasts or spotify"},{"speaker":"[Unknown2]","startTime":2708.776,"endTime":2713.656,"body":"we would love an honest review of how we are doing and if you are enjoying it so"},{"speaker":"[Unknown2]","startTime":2713.816,"endTime":2718.536,"body":"with that guys thank you for listening as always brian and i will talk to you next"},{"speaker":"[Unknown2]","startTime":2743.266,"endTime":2744.266,"body":"week"}]}