{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":26.575,"endTime":30.521,"body":"okay so just the heads up as"},{"speaker":"[aaron_straker]","startTime":26.575,"endTime":30.521,"body":"we get in evan i unfortunately left my"},{"speaker":"[aaron_straker]","startTime":30.601,"endTime":32.284,"body":"microphone at home so you may notice"},{"speaker":"[bryan_boorstein]","startTime":32.08,"endTime":32.382,"body":"oh"},{"speaker":"[aaron_straker]","startTime":32.324,"endTime":36.812,"body":"the microphone quality isn't quite as up"},{"speaker":"[aaron_straker]","startTime":32.324,"endTime":36.812,"body":"to par but hopefully my web camp should"},{"speaker":"[aaron_straker]","startTime":36.872,"endTime":36.932,"body":"be"},{"speaker":"[bryan_boorstein]","startTime":36.941,"endTime":37.021,"body":"so"},{"speaker":"[aaron_straker]","startTime":36.992000000000004,"endTime":40.46,"body":"pretty decent as well just give me"},{"speaker":"[aaron_straker]","startTime":36.992000000000004,"endTime":40.46,"body":"some feedback on that once you dig in"},{"speaker":"[aaron_straker]","startTime":40.701,"endTime":47.197,"body":"and let me know here we go"},{"speaker":"[aaron_straker]","startTime":40.701,"endTime":47.197,"body":"what's up guys happy tuesday welcome back to"},{"speaker":"[aaron_straker]","startTime":47.236999999999995,"endTime":50.120999999999995,"body":"another episode of train prosper today brian"},{"speaker":"[aaron_straker]","startTime":47.236999999999995,"endTime":50.120999999999995,"body":"and i"},{"speaker":"[bryan_boorstein]","startTime":50.11,"endTime":50.391,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":50.181,"endTime":55.028999999999996,"body":"are going to dig into a instagram"},{"speaker":"[aaron_straker]","startTime":50.181,"endTime":55.028999999999996,"body":"question that came in from our last week's"},{"speaker":"[aaron_straker]","startTime":55.129000000000005,"endTime":59.176,"body":"june q n episode that we thought"},{"speaker":"[aaron_straker]","startTime":55.129000000000005,"endTime":59.176,"body":"would be a great idea to explode into"},{"speaker":"[aaron_straker]","startTime":59.256,"endTime":62.241,"body":"its own episode and what we have"},{"speaker":"[aaron_straker]","startTime":59.256,"endTime":62.241,"body":"is our top five tips"},{"speaker":"[bryan_boorstein]","startTime":61.99,"endTime":62.555,"body":"my"},{"speaker":"[aaron_straker]","startTime":62.842,"endTime":67.85499999999999,"body":"for a really productive gaining period before"},{"speaker":"[aaron_straker]","startTime":62.842,"endTime":67.85499999999999,"body":"we jump into this we're going to get"},{"speaker":"[aaron_straker]","startTime":67.91499999999999,"endTime":70.68299999999999,"body":"through some up dates brian i have"},{"speaker":"[aaron_straker]","startTime":67.91499999999999,"endTime":70.68299999999999,"body":"so brian why don't you kick us off"},{"speaker":"[bryan_boorstein]","startTime":72.601,"endTime":76.327,"body":"yeah as far as my diet goes"},{"speaker":"[bryan_boorstein]","startTime":72.601,"endTime":76.327,"body":"i think i thought that i was about"},{"speaker":"[bryan_boorstein]","startTime":76.36699999999999,"endTime":81.676,"body":"to start gaining again but realized that"},{"speaker":"[bryan_boorstein]","startTime":76.36699999999999,"endTime":81.676,"body":"it was actually just mistake and i'm still"},{"speaker":"[bryan_boorstein]","startTime":81.71600000000001,"endTime":88.267,"body":"dieting so so in reality what happened"},{"speaker":"[bryan_boorstein]","startTime":81.71600000000001,"endTime":88.267,"body":"here was we had this great discussion on"},{"speaker":"[bryan_boorstein]","startTime":88.34700000000001,"endTime":93.536,"body":"our last e t p and you"},{"speaker":"[bryan_boorstein]","startTime":88.34700000000001,"endTime":93.536,"body":"suggested that i really like dioletin cut the"},{"speaker":"[bryan_boorstein]","startTime":93.596,"endTime":98.567,"body":"fats down cut some carbs down the"},{"speaker":"[bryan_boorstein]","startTime":93.596,"endTime":98.567,"body":"protein a little um and i did that"},{"speaker":"[bryan_boorstein]","startTime":98.627,"endTime":102.156,"body":"for a few days i even said"},{"speaker":"[bryan_boorstein]","startTime":98.627,"endTime":102.156,"body":"a new love i hit one eight four"},{"speaker":"[bryan_boorstein]","startTime":102.236,"endTime":111.351,"body":"point and then it was literally like"},{"speaker":"[bryan_boorstein]","startTime":102.236,"endTime":111.351,"body":"right around that moment where i think whatever"},{"speaker":"[bryan_boorstein]","startTime":111.712,"endTime":117.828,"body":"uphoria i was feeling from dieting and"},{"speaker":"[bryan_boorstein]","startTime":111.712,"endTime":117.828,"body":"you know slowly maneuvering towards the bottom of"},{"speaker":"[bryan_boorstein]","startTime":118.65,"endTime":125.871,"body":"this body weight range that i discussed"},{"speaker":"[bryan_boorstein]","startTime":118.65,"endTime":125.871,"body":"could be optimalum things just kind of shifted"},{"speaker":"[bryan_boorstein]","startTime":125.992,"endTime":131.821,"body":"like really quickly like like almost overnight"},{"speaker":"[bryan_boorstein]","startTime":125.992,"endTime":131.821,"body":"i started having more food focus i had"},{"speaker":"[bryan_boorstein]","startTime":131.901,"endTime":137.671,"body":"diet fatigue my sleep wasn't great and"},{"speaker":"[bryan_boorstein]","startTime":131.901,"endTime":137.671,"body":"this happened like couple days in a row"},{"speaker":"[bryan_boorstein]","startTime":138.893,"endTime":142.699,"body":"i started having cravings i mentioned on"},{"speaker":"[bryan_boorstein]","startTime":138.893,"endTime":142.699,"body":"the last one that i had like a"},{"speaker":"[bryan_boorstein]","startTime":142.76,"endTime":147.067,"body":"bad training session luckily training sessions have"},{"speaker":"[bryan_boorstein]","startTime":142.76,"endTime":147.067,"body":"been great i'll go into that in a"},{"speaker":"[bryan_boorstein]","startTime":147.127,"endTime":153.397,"body":"minute but like the the idea of"},{"speaker":"[bryan_boorstein]","startTime":147.127,"endTime":153.397,"body":"like the juice being worth the squeeze on"},{"speaker":"[bryan_boorstein]","startTime":153.457,"endTime":161.815,"body":"the diet and like know that mental"},{"speaker":"[bryan_boorstein]","startTime":153.457,"endTime":161.815,"body":"desire to pursue continuous weight loss i've just"},{"speaker":"[bryan_boorstein]","startTime":161.875,"endTime":166.562,"body":"lost that like i just don't really"},{"speaker":"[bryan_boorstein]","startTime":161.875,"endTime":166.562,"body":"want to be dieting any more and so"},{"speaker":"[bryan_boorstein]","startTime":166.663,"endTime":169.908,"body":"i don't know whether that's because i'm"},{"speaker":"[bryan_boorstein]","startTime":166.663,"endTime":169.908,"body":"like twelve weeks in whether it's because my"},{"speaker":"[bryan_boorstein]","startTime":169.988,"endTime":174.797,"body":"body fine lee reached this like point"},{"speaker":"[bryan_boorstein]","startTime":169.988,"endTime":174.797,"body":"where maybe i'm now at the like below"},{"speaker":"[bryan_boorstein]","startTime":174.998,"endTime":178.865,"body":"what would be like my optimal body"},{"speaker":"[bryan_boorstein]","startTime":174.998,"endTime":178.865,"body":"weight range there's like a number of factors"},{"speaker":"[bryan_boorstein]","startTime":178.885,"endTime":182.932,"body":"that could go into it but one"},{"speaker":"[bryan_boorstein]","startTime":178.885,"endTime":182.932,"body":"of the things i discussed in the diet"},{"speaker":"[bryan_boorstein]","startTime":182.992,"endTime":186.358,"body":"is i never had to re feed"},{"speaker":"[bryan_boorstein]","startTime":182.992,"endTime":186.358,"body":"this whole time i never oscillated more than"},{"speaker":"[bryan_boorstein]","startTime":186.398,"endTime":190.425,"body":"three hundred calories up or down from"},{"speaker":"[bryan_boorstein]","startTime":186.398,"endTime":190.425,"body":"where my target was at any given time"},{"speaker":"[bryan_boorstein]","startTime":191.466,"endTime":195.052,"body":"i baked this big batch of brownie"},{"speaker":"[bryan_boorstein]","startTime":191.466,"endTime":195.052,"body":"for this social event that i went to"},{"speaker":"[bryan_boorstein]","startTime":195.133,"endTime":200.742,"body":"with some friends this weekend they were"},{"speaker":"[bryan_boorstein]","startTime":195.133,"endTime":200.742,"body":"all drinking beers um you know some some"},{"speaker":"[bryan_boorstein]","startTime":200.822,"endTime":204.148,"body":"chips stuff like that i didn't have"},{"speaker":"[bryan_boorstein]","startTime":200.822,"endTime":204.148,"body":"any of that i didn't have a beer"},{"speaker":"[bryan_boorstein]","startTime":204.348,"endTime":208.815,"body":"i didn't have any chips i literally"},{"speaker":"[bryan_boorstein]","startTime":204.348,"endTime":208.815,"body":"ate like twelve ounces of steak that i"},{"speaker":"[bryan_boorstein]","startTime":208.936,"endTime":214.144,"body":"brought and i was feeling really good"},{"speaker":"[bryan_boorstein]","startTime":208.936,"endTime":214.144,"body":"about myself and then the brownies came out"},{"speaker":"[bryan_boorstein]","startTime":214.505,"endTime":218.552,"body":"and i was like i'm just going"},{"speaker":"[bryan_boorstein]","startTime":214.505,"endTime":218.552,"body":"to have one like teeny nibble the size"},{"speaker":"[bryan_boorstein]","startTime":218.652,"endTime":222.799,"body":"of my my finger nail just because"},{"speaker":"[bryan_boorstein]","startTime":218.652,"endTime":222.799,"body":"i want to know if i made good"},{"speaker":"[bryan_boorstein]","startTime":222.859,"endTime":226.685,"body":"brownies are not you know and turned"},{"speaker":"[bryan_boorstein]","startTime":222.859,"endTime":226.685,"body":"out they were fantastic they were like the"},{"speaker":"[bryan_boorstein]","startTime":226.725,"endTime":230.371,"body":"best brownies i've ever made and before"},{"speaker":"[bryan_boorstein]","startTime":226.725,"endTime":230.371,"body":"i knew it i had eaten like five"},{"speaker":"[bryan_boorstein]","startTime":230.431,"endTime":237.303,"body":"hundred plus calories of brownies and and"},{"speaker":"[bryan_boorstein]","startTime":230.431,"endTime":237.303,"body":"now i'm dealing with the ramifications of that"},{"speaker":"[bryan_boorstein]","startTime":237.503,"endTime":241.85,"body":"so the scale weights been up a"},{"speaker":"[bryan_boorstein]","startTime":237.503,"endTime":241.85,"body":"couple pounds and you know my head i"},{"speaker":"[bryan_boorstein]","startTime":241.951,"endTime":246.218,"body":"know that it's it's five hundred calories"},{"speaker":"[bryan_boorstein]","startTime":241.951,"endTime":246.218,"body":"of brownies it's you know one seventh of"},{"speaker":"[bryan_boorstein]","startTime":246.278,"endTime":249.864,"body":"a pound of fat or whatever that"},{"speaker":"[bryan_boorstein]","startTime":246.278,"endTime":249.864,"body":"is but the scale has all these other"},{"speaker":"[bryan_boorstein]","startTime":250.004,"endTime":255.513,"body":"considerations that that happens though the scale"},{"speaker":"[bryan_boorstein]","startTime":250.004,"endTime":255.513,"body":"as been up a couple of pounds it's"},{"speaker":"[bryan_boorstein]","startTime":255.693,"endTime":259.38,"body":"slowly been working back down so its"},{"speaker":"[bryan_boorstein]","startTime":255.693,"endTime":259.38,"body":"spiked up two pounds to one eight six"},{"speaker":"[bryan_boorstein]","startTime":259.58000000000004,"endTime":262.345,"body":"and then it was like one it"},{"speaker":"[bryan_boorstein]","startTime":259.58000000000004,"endTime":262.345,"body":"five and a half then one eighty five"},{"speaker":"[bryan_boorstein]","startTime":262.385,"endTime":266.251,"body":"and then it's one eighty four and"},{"speaker":"[bryan_boorstein]","startTime":262.385,"endTime":266.251,"body":"a half this morning so it's like slowly"},{"speaker":"[bryan_boorstein]","startTime":266.331,"endTime":272.802,"body":"working its way back down um i'm"},{"speaker":"[bryan_boorstein]","startTime":266.331,"endTime":272.802,"body":"now ten days away from my plan to"},{"speaker":"[bryan_boorstein]","startTime":272.882,"endTime":276.428,"body":"eat up into my photo shoot which"},{"speaker":"[bryan_boorstein]","startTime":272.882,"endTime":276.428,"body":"means i'm like fourteen or fifteen days away"},{"speaker":"[bryan_boorstein]","startTime":276.50800000000004,"endTime":280.712,"body":"from the actual o shot itself i"},{"speaker":"[bryan_boorstein]","startTime":276.50800000000004,"endTime":280.712,"body":"don't like i said i don't really think"},{"speaker":"[bryan_boorstein]","startTime":280.752,"endTime":284.719,"body":"that i gained two pounds from five"},{"speaker":"[bryan_boorstein]","startTime":280.752,"endTime":284.719,"body":"hundred calories of brownies it's just the scale"},{"speaker":"[bryan_boorstein]","startTime":284.819,"endTime":288.525,"body":"playing catch up at this point and"},{"speaker":"[bryan_boorstein]","startTime":284.819,"endTime":288.525,"body":"i think with a little bit of aggression"},{"speaker":"[bryan_boorstein]","startTime":288.645,"endTime":292.832,"body":"and focus i can still get to"},{"speaker":"[bryan_boorstein]","startTime":288.645,"endTime":292.832,"body":"one eighty two and then eat my way"},{"speaker":"[bryan_boorstein]","startTime":292.933,"endTime":297.701,"body":"back up it's just you know one"},{"speaker":"[bryan_boorstein]","startTime":292.933,"endTime":297.701,"body":"of those one of those things that happens"},{"speaker":"[bryan_boorstein]","startTime":297.821,"endTime":303.489,"body":"and i'm susceptible to that i love"},{"speaker":"[bryan_boorstein]","startTime":297.821,"endTime":303.489,"body":"sweets i love brownies and i didn't m"},{"speaker":"[bryan_boorstein]","startTime":303.63,"endTime":307.236,"body":"cheated all the entire diet so here"},{"speaker":"[bryan_boorstein]","startTime":303.63,"endTime":307.236,"body":"we are you know twelve days away from"},{"speaker":"[bryan_boorstein]","startTime":307.296,"endTime":310.661,"body":"the end and i had a whole"},{"speaker":"[bryan_boorstein]","startTime":307.296,"endTime":310.661,"body":"whole whole bunch of brownies and they were"},{"speaker":"[bryan_boorstein]","startTime":310.701,"endTime":316.593,"body":"amazing but that's that's my diet up"},{"speaker":"[bryan_boorstein]","startTime":310.701,"endTime":316.593,"body":"date figured out be as transparent possible any"},{"speaker":"[bryan_boorstein]","startTime":316.653,"endTime":317.597,"body":"thoughts on any of that"},{"speaker":"[aaron_straker]","startTime":318.285,"endTime":324.495,"body":"yeah it's funny that i mean i'm"},{"speaker":"[aaron_straker]","startTime":318.285,"endTime":324.495,"body":"sorry it's not funny but it is funny"},{"speaker":"[aaron_straker]","startTime":325.336,"endTime":325.757,"body":"that you're like"},{"speaker":"[bryan_boorstein]","startTime":325.781,"endTime":325.924,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":325.817,"endTime":327.6,"body":"i did great for twelve weeks then"},{"speaker":"[bryan_boorstein]","startTime":327.52,"endTime":328.142,"body":"oh"},{"speaker":"[aaron_straker]","startTime":327.64,"endTime":330.986,"body":"the right one at the time where"},{"speaker":"[aaron_straker]","startTime":327.64,"endTime":330.986,"body":"i need it the most i like have"},{"speaker":"[aaron_straker]","startTime":331.086,"endTime":335.734,"body":"a have a step of a falter"},{"speaker":"[aaron_straker]","startTime":331.086,"endTime":335.734,"body":"step of i don't want to say commitment"},{"speaker":"[aaron_straker]","startTime":335.774,"endTime":338.658,"body":"but like let's say that's like a"},{"speaker":"[aaron_straker]","startTime":335.774,"endTime":338.658,"body":"will power thing and i've always"},{"speaker":"[bryan_boorstein]","startTime":338.441,"endTime":338.605,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":338.999,"endTime":345.43,"body":"said like i have very average at"},{"speaker":"[aaron_straker]","startTime":338.999,"endTime":345.43,"body":"best will power it's like i plan to"},{"speaker":"[aaron_straker]","startTime":345.51,"endTime":349.376,"body":"not need it and that's generally how"},{"speaker":"[aaron_straker]","startTime":345.51,"endTime":349.376,"body":"i set things up right in high satiety"},{"speaker":"[aaron_straker]","startTime":349.476,"endTime":351.941,"body":"food swaps all of that stuff like"},{"speaker":"[aaron_straker]","startTime":349.476,"endTime":351.941,"body":"the whole"},{"speaker":"[bryan_boorstein]","startTime":351.93,"endTime":352.073,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":351.981,"endTime":353.383,"body":"goals do not need your will power"},{"speaker":"[bryan_boorstein]","startTime":353.725,"endTime":353.786,"body":"ah"},{"speaker":"[aaron_straker]","startTime":355.685,"endTime":356.305,"body":"i mean interesting"},{"speaker":"[bryan_boorstein]","startTime":356.86,"endTime":357.249,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":357.406,"endTime":361.911,"body":"interestingly there yeah it's not like the"},{"speaker":"[aaron_straker]","startTime":357.406,"endTime":361.911,"body":"you had five hundred calories of brownie and"},{"speaker":"[aaron_straker]","startTime":362.271,"endTime":366.807,"body":"brownies and put on two pounds of"},{"speaker":"[aaron_straker]","startTime":362.271,"endTime":366.807,"body":"fat that's like very common misconception that people"},{"speaker":"[aaron_straker]","startTime":366.887,"endTime":372.156,"body":"have you have muscle glycogen increase from"},{"speaker":"[aaron_straker]","startTime":366.887,"endTime":372.156,"body":"all of the carbohydrate right which is then"},{"speaker":"[aaron_straker]","startTime":372.236,"endTime":375.521,"body":"going to pull water into the cell"},{"speaker":"[aaron_straker]","startTime":372.236,"endTime":375.521,"body":"i mean so it's a lot more than"},{"speaker":"[aaron_straker]","startTime":375.581,"endTime":381.665,"body":"just like calories in alors out works"},{"speaker":"[aaron_straker]","startTime":375.581,"endTime":381.665,"body":"over a long enough time horizon it"},{"speaker":"[bryan_boorstein]","startTime":381.67,"endTime":383.26,"body":"oh"},{"speaker":"[aaron_straker]","startTime":381.765,"endTime":386.733,"body":"breaks down in very acute settings of"},{"speaker":"[aaron_straker]","startTime":381.765,"endTime":386.733,"body":"like okay aid an extra two hundred calories"},{"speaker":"[aaron_straker]","startTime":386.853,"endTime":391.401,"body":"over the six hour period like you"},{"speaker":"[aaron_straker]","startTime":386.853,"endTime":391.401,"body":"know when you break it down into those"},{"speaker":"[aaron_straker]","startTime":391.501,"endTime":399.454,"body":"small sub sets the calories in calories"},{"speaker":"[aaron_straker]","startTime":391.501,"endTime":399.454,"body":"loses its it's like i don't say accuracy"},{"speaker":"[aaron_straker]","startTime":399.535,"endTime":405.464,"body":"or efficacy but in very acute situations"},{"speaker":"[aaron_straker]","startTime":399.535,"endTime":405.464,"body":"like that so it's like it's got contents"},{"speaker":"[aaron_straker]","startTime":405.565,"endTime":410.037,"body":"it's potentially inflammation from money may be"},{"speaker":"[aaron_straker]","startTime":405.565,"endTime":410.037,"body":"a large increase how much i remember seeing"},{"speaker":"[aaron_straker]","startTime":410.278,"endTime":412.103,"body":"the ingredient was it was there butter"},{"speaker":"[aaron_straker]","startTime":410.278,"endTime":412.103,"body":"in it"},{"speaker":"[bryan_boorstein]","startTime":413.4,"endTime":417.647,"body":"yeah i mean it was basically butter"},{"speaker":"[bryan_boorstein]","startTime":413.4,"endTime":417.647,"body":"sugar and chocolate like those are the main"},{"speaker":"[aaron_straker]","startTime":417.629,"endTime":417.79,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":417.707,"endTime":418.248,"body":"ingredients"},{"speaker":"[aaron_straker]","startTime":418.565,"endTime":421.67,"body":"it could just be like an increase"},{"speaker":"[aaron_straker]","startTime":418.565,"endTime":421.67,"body":"in food that you don't typically eat you"},{"speaker":"[aaron_straker]","startTime":421.69,"endTime":422.471,"body":"can get some like"},{"speaker":"[bryan_boorstein]","startTime":422.427,"endTime":422.59,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":422.912,"endTime":426.919,"body":"a low grade in tolerance food and"},{"speaker":"[aaron_straker]","startTime":422.912,"endTime":426.919,"body":"tolerance response to that i mean there is"},{"speaker":"[aaron_straker]","startTime":426.979,"endTime":428.601,"body":"a myriad of issues"},{"speaker":"[bryan_boorstein]","startTime":428.691,"endTime":428.814,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":429.002,"endTime":429.583,"body":"or not issues"},{"speaker":"[bryan_boorstein]","startTime":429.49,"endTime":430.27,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":430.244,"endTime":430.707,"body":"marie s"},{"speaker":"[bryan_boorstein]","startTime":431.51,"endTime":435.516,"body":"i mean i had the most fat"},{"speaker":"[bryan_boorstein]","startTime":431.51,"endTime":435.516,"body":"that i've had in like any given sitting"},{"speaker":"[bryan_boorstein]","startTime":435.637,"endTime":439.804,"body":"because brownies like like they're definitely sugar"},{"speaker":"[bryan_boorstein]","startTime":435.637,"endTime":439.804,"body":"dense but they're they're very fat dense right"},{"speaker":"[bryan_boorstein]","startTime":440.144,"endTime":445.213,"body":"and then i had also had twelve"},{"speaker":"[bryan_boorstein]","startTime":440.144,"endTime":445.213,"body":"ounces of steak along with that so like"},{"speaker":"[bryan_boorstein]","startTime":445.353,"endTime":449.84,"body":"i probably digested something like fifty grams"},{"speaker":"[bryan_boorstein]","startTime":445.353,"endTime":449.84,"body":"of fat in a matter of like a"},{"speaker":"[bryan_boorstein]","startTime":450.001,"endTime":453.206,"body":"sitting you know and and fifties usually"},{"speaker":"[bryan_boorstein]","startTime":450.001,"endTime":453.206,"body":"like my daily amount at"},{"speaker":"[aaron_straker]","startTime":453.186,"endTime":453.206,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":453.246,"endTime":454.248,"body":"this point so"},{"speaker":"[aaron_straker]","startTime":454.275,"endTime":457.147,"body":"m hm might just have to"},{"speaker":"[bryan_boorstein]","startTime":457.63,"endTime":457.65,"body":"m"},{"speaker":"[aaron_straker]","startTime":457.748,"endTime":460.493,"body":"up the steps put the hammer down"},{"speaker":"[aaron_straker]","startTime":457.748,"endTime":460.493,"body":"and sleep are"},{"speaker":"[bryan_boorstein]","startTime":460.42,"endTime":461.38,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":460.533,"endTime":464.279,"body":"you have you do you have any"},{"speaker":"[aaron_straker]","startTime":460.533,"endTime":464.279,"body":"like sleep supplementation you're doing or anything like"},{"speaker":"[aaron_straker]","startTime":464.32,"endTime":466.143,"body":"that to help you bridge some of"},{"speaker":"[aaron_straker]","startTime":464.32,"endTime":466.143,"body":"those"},{"speaker":"[bryan_boorstein]","startTime":466.142,"endTime":466.162,"body":"i"},{"speaker":"[aaron_straker]","startTime":466.183,"endTime":466.483,"body":"gaps"},{"speaker":"[bryan_boorstein]","startTime":466.282,"endTime":470.89,"body":"never i never do i actually like"},{"speaker":"[bryan_boorstein]","startTime":466.282,"endTime":470.89,"body":"as we know on this podcast i like"},{"speaker":"[bryan_boorstein]","startTime":470.97,"endTime":478.022,"body":"to indulge in in medical mariana and"},{"speaker":"[bryan_boorstein]","startTime":470.97,"endTime":478.022,"body":"and that is just the best thing ever"},{"speaker":"[bryan_boorstein]","startTime":478.202,"endTime":481.207,"body":"for sleep latency that's what you call"},{"speaker":"[bryan_boorstein]","startTime":478.202,"endTime":481.207,"body":"it when you go to sleep right"},{"speaker":"[aaron_straker]","startTime":482.604,"endTime":482.625,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":482.77,"endTime":488.659,"body":"so yeah my sleep latency is never"},{"speaker":"[bryan_boorstein]","startTime":482.77,"endTime":488.659,"body":"ever ever an issue i fall asleep almost"},{"speaker":"[bryan_boorstein]","startTime":488.78,"endTime":493.427,"body":"unprompted at nine p m almost nightly"},{"speaker":"[bryan_boorstein]","startTime":488.78,"endTime":493.427,"body":"and then it's really at that point just"},{"speaker":"[bryan_boorstein]","startTime":493.528,"endTime":497.855,"body":"a matter of whether i get up"},{"speaker":"[bryan_boorstein]","startTime":493.528,"endTime":497.855,"body":"to p and how my body heat is"},{"speaker":"[bryan_boorstein]","startTime":498.135,"endTime":500.962,"body":"at that point when i get up"},{"speaker":"[bryan_boorstein]","startTime":498.135,"endTime":500.962,"body":"to p as far as weather can get"},{"speaker":"[bryan_boorstein]","startTime":501.002,"endTime":502.214,"body":"back to sleep easily or not"},{"speaker":"[aaron_straker]","startTime":504.375,"endTime":505.697,"body":"ye got to understood"},{"speaker":"[bryan_boorstein]","startTime":507.152,"endTime":509.817,"body":"you have some diet up date too"},{"speaker":"[bryan_boorstein]","startTime":507.152,"endTime":509.817,"body":"and then maybe we can jump into some"},{"speaker":"[bryan_boorstein]","startTime":509.857,"endTime":510.458,"body":"training up dates"},{"speaker":"[aaron_straker]","startTime":511.026,"endTime":515.8340000000001,"body":"yeah let's do it so my kind"},{"speaker":"[aaron_straker]","startTime":511.026,"endTime":515.8340000000001,"body":"of diet update is that i am what"},{"speaker":"[aaron_straker]","startTime":515.894,"endTime":521.162,"body":"i call fake re camping which has"},{"speaker":"[aaron_straker]","startTime":515.894,"endTime":521.162,"body":"actually been really really fun so i'm calling"},{"speaker":"[aaron_straker]","startTime":521.203,"endTime":526.231,"body":"it like a fake slash sedorecomp because"},{"speaker":"[aaron_straker]","startTime":521.203,"endTime":526.231,"body":"it's really just muscle that i have already"},{"speaker":"[aaron_straker]","startTime":526.331,"endTime":527.433,"body":"previously like built"},{"speaker":"[bryan_boorstein]","startTime":527.26,"endTime":527.4200000000001,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":527.573,"endTime":532.347,"body":"that i am really reclaiming of sorts"},{"speaker":"[aaron_straker]","startTime":527.573,"endTime":532.347,"body":"and then while i'm also like slowly leaning"},{"speaker":"[aaron_straker]","startTime":532.448,"endTime":536.6379999999999,"body":"out so like my it's been i"},{"speaker":"[aaron_straker]","startTime":532.448,"endTime":536.6379999999999,"body":"just submitted my third check in with alex"},{"speaker":"[aaron_straker]","startTime":537.479,"endTime":540.324,"body":"physique development so that means we've been"},{"speaker":"[aaron_straker]","startTime":537.479,"endTime":540.324,"body":"doing this for four"},{"speaker":"[bryan_boorstein]","startTime":540.31,"endTime":540.551,"body":"oh"},{"speaker":"[aaron_straker]","startTime":540.404,"endTime":544.511,"body":"weeks now my weight is only down"},{"speaker":"[aaron_straker]","startTime":540.404,"endTime":544.511,"body":"on average maybe about a pound and a"},{"speaker":"[aaron_straker]","startTime":544.551,"endTime":548.177,"body":"half from like the high one ninety"},{"speaker":"[aaron_straker]","startTime":544.551,"endTime":548.177,"body":"four like the one like the mid one"},{"speaker":"[aaron_straker]","startTime":548.238,"endTime":552.205,"body":"ninety three's but i've been meaning to"},{"speaker":"[aaron_straker]","startTime":548.238,"endTime":552.205,"body":"put the ether like a post and stuff"},{"speaker":"[aaron_straker]","startTime":552.265,"endTime":558.416,"body":"on social media but i mean the"},{"speaker":"[aaron_straker]","startTime":552.265,"endTime":558.416,"body":"change in the check and photos is very"},{"speaker":"[aaron_straker]","startTime":558.556,"endTime":560.499,"body":"very visible so it's"},{"speaker":"[bryan_boorstein]","startTime":560.381,"endTime":560.504,"body":"wow"},{"speaker":"[aaron_straker]","startTime":560.64,"endTime":565.848,"body":"really really cool how like i was"},{"speaker":"[aaron_straker]","startTime":560.64,"endTime":565.848,"body":"coming off a period like i don't wan"},{"speaker":"[aaron_straker]","startTime":565.868,"endTime":570.095,"body":"to call it my worst but like"},{"speaker":"[aaron_straker]","startTime":565.868,"endTime":570.095,"body":"there was travel for essential kind of like"},{"speaker":"[aaron_straker]","startTime":570.156,"endTime":576.065,"body":"a week and a half right getting"},{"speaker":"[aaron_straker]","startTime":570.156,"endTime":576.065,"body":"your set up circadianrhythm off my training prior"},{"speaker":"[aaron_straker]","startTime":576.146,"endTime":580.453,"body":"to that was not great so there's"},{"speaker":"[aaron_straker]","startTime":576.146,"endTime":580.453,"body":"a lot of like variables i guess stacked"},{"speaker":"[aaron_straker]","startTime":580.733,"endTime":585.421,"body":"away from how i normally would be"},{"speaker":"[aaron_straker]","startTime":580.733,"endTime":585.421,"body":"and then it was a really great time"},{"speaker":"[aaron_straker]","startTime":585.481,"endTime":589.087,"body":"to start because i was like i"},{"speaker":"[aaron_straker]","startTime":585.481,"endTime":589.087,"body":"had a good true evaluation like this is"},{"speaker":"[aaron_straker]","startTime":589.207,"endTime":592.573,"body":"when things are all over the place"},{"speaker":"[aaron_straker]","startTime":589.207,"endTime":592.573,"body":"for my schedules and consistent sort of thing"},{"speaker":"[aaron_straker]","startTime":593.174,"endTime":597.748,"body":"and then he it is like four"},{"speaker":"[aaron_straker]","startTime":593.174,"endTime":597.748,"body":"hard honest weeks back on track even though"},{"speaker":"[aaron_straker]","startTime":597.768,"endTime":600.647,"body":"my weight hasn't change like significantly"},{"speaker":"[bryan_boorstein]","startTime":600.832,"endTime":600.853,"body":"m"},{"speaker":"[aaron_straker]","startTime":601.007,"endTime":605.674,"body":"i have a significant change in representation"},{"speaker":"[aaron_straker]","startTime":601.007,"endTime":605.674,"body":"of that weight which is really really cool"},{"speaker":"[bryan_boorstein]","startTime":606.91,"endTime":611.757,"body":"yeah dude that's really legit i mean"},{"speaker":"[bryan_boorstein]","startTime":606.91,"endTime":611.757,"body":"it was kind of inevitable that once you"},{"speaker":"[bryan_boorstein]","startTime":613.22,"endTime":617.066,"body":"dialed things back in that that that"},{"speaker":"[bryan_boorstein]","startTime":613.22,"endTime":617.066,"body":"muscle was going to come back really quickly"},{"speaker":"[bryan_boorstein]","startTime":617.206,"endTime":622.736,"body":"and that's just a cool testament that"},{"speaker":"[bryan_boorstein]","startTime":617.206,"endTime":622.736,"body":"lie for anybody that's at any intermediate or"},{"speaker":"[bryan_boorstein]","startTime":622.796,"endTime":630.958,"body":"advanced stage of training just how what's"},{"speaker":"[bryan_boorstein]","startTime":622.796,"endTime":630.958,"body":"the word i'm looking for suboptimal you can"},{"speaker":"[bryan_boorstein]","startTime":631.058,"endTime":635.907,"body":"be and a not lose much but"},{"speaker":"[bryan_boorstein]","startTime":631.058,"endTime":635.907,"body":"then whatever you do lose how quickly it"},{"speaker":"[bryan_boorstein]","startTime":635.948,"endTime":636.368,"body":"comes back"},{"speaker":"[aaron_straker]","startTime":636.985,"endTime":639.889,"body":"that's always one of the fun things"},{"speaker":"[aaron_straker]","startTime":636.985,"endTime":639.889,"body":"is like how quickly things come back and"},{"speaker":"[aaron_straker]","startTime":639.929,"endTime":646.337,"body":"then kind of on a very similar"},{"speaker":"[aaron_straker]","startTime":639.929,"endTime":646.337,"body":"avenue to that we are changing my training"},{"speaker":"[aaron_straker]","startTime":646.497,"endTime":651.943,"body":"starting next week so i have been"},{"speaker":"[aaron_straker]","startTime":646.497,"endTime":651.943,"body":"doing like a neurological phase here so four"},{"speaker":"[aaron_straker]","startTime":652.003,"endTime":655.918,"body":"weeks of that and i have interesting"},{"speaker":"[aaron_straker]","startTime":652.003,"endTime":655.918,"body":"thing is like strength comes back"},{"speaker":"[bryan_boorstein]","startTime":655.84,"endTime":656.062,"body":"oh"},{"speaker":"[aaron_straker]","startTime":656.178,"endTime":660.605,"body":"kind of rather quickly once you find"},{"speaker":"[aaron_straker]","startTime":656.178,"endTime":660.605,"body":"like your movement patterns again especially like some"},{"speaker":"[aaron_straker]","startTime":660.646,"endTime":664.752,"body":"of the compounds but one of the"},{"speaker":"[aaron_straker]","startTime":660.646,"endTime":664.752,"body":"things it also is when those look ramp"},{"speaker":"[aaron_straker]","startTime":664.873,"endTime":670.222,"body":"up quickly like some joints aren't quite"},{"speaker":"[aaron_straker]","startTime":664.873,"endTime":670.222,"body":"prepared for that and i've like within like"},{"speaker":"[aaron_straker]","startTime":670.282,"endTime":673.487,"body":"the last two weeks like my lower"},{"speaker":"[aaron_straker]","startTime":670.282,"endTime":673.487,"body":"back has been like tight"},{"speaker":"[bryan_boorstein]","startTime":673.33,"endTime":673.35,"body":"m"},{"speaker":"[aaron_straker]","startTime":673.547,"endTime":679.938,"body":"again like my elbow inner elbow pain"},{"speaker":"[aaron_straker]","startTime":673.547,"endTime":679.938,"body":"is back from pulling really heavy type stuff"},{"speaker":"[aaron_straker]","startTime":680.058,"endTime":683.223,"body":"so we're just going to switch out"},{"speaker":"[aaron_straker]","startTime":680.058,"endTime":683.223,"body":"to a metabolic"},{"speaker":"[bryan_boorstein]","startTime":683.136,"endTime":683.177,"body":"m"},{"speaker":"[aaron_straker]","startTime":683.283,"endTime":688.592,"body":"phase now which is which is going"},{"speaker":"[aaron_straker]","startTime":683.283,"endTime":688.592,"body":"to be interesting let's call it that but"},{"speaker":"[aaron_straker]","startTime":688.792,"endTime":689.954,"body":"one of the things where i'm like"},{"speaker":"[bryan_boorstein]","startTime":689.86,"endTime":690.52,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":690.177,"endTime":694.329,"body":"cool i'm excited right because the whole"},{"speaker":"[aaron_straker]","startTime":690.177,"endTime":694.329,"body":"purpose of this was was to learn more"},{"speaker":"[aaron_straker]","startTime":694.449,"endTime":698.516,"body":"but at the same time i'm like"},{"speaker":"[aaron_straker]","startTime":694.449,"endTime":698.516,"body":"damn i'm just hitting my stride and like"},{"speaker":"[aaron_straker]","startTime":699.237,"endTime":703.124,"body":"adding the interesting thing here is like"},{"speaker":"[aaron_straker]","startTime":699.237,"endTime":703.124,"body":"everything is in kilo so it's like okay"},{"speaker":"[aaron_straker]","startTime":703.164,"endTime":706.009,"body":"i'm gonna put you know five k"},{"speaker":"[aaron_straker]","startTime":703.164,"endTime":706.009,"body":"loads on the bar and like that's another"},{"speaker":"[aaron_straker]","startTime":706.089,"endTime":710.117,"body":"eleven pounds you go upon dumb bells"},{"speaker":"[aaron_straker]","startTime":706.089,"endTime":710.117,"body":"are okay i'm going up in five five"},{"speaker":"[aaron_straker]","startTime":710.197,"endTime":711.86,"body":"key load dumb bells that's eleven"},{"speaker":"[bryan_boorstein]","startTime":711.594,"endTime":712.18,"body":"hm"},{"speaker":"[aaron_straker]","startTime":711.981,"endTime":718.081,"body":"pounds it's like my strength is coming"},{"speaker":"[aaron_straker]","startTime":711.981,"endTime":718.081,"body":"back and i'm like damn it's fun because"},{"speaker":"[aaron_straker]","startTime":718.161,"endTime":722.268,"body":"like i'm like just literally loading things"},{"speaker":"[aaron_straker]","startTime":718.161,"endTime":722.268,"body":"like hey well i'm gonna you know last"},{"speaker":"[aaron_straker]","startTime":722.348,"endTime":727.417,"body":"week i hit the whatever like the"},{"speaker":"[aaron_straker]","startTime":722.348,"endTime":727.417,"body":"forty fives for my last set of five"},{"speaker":"[aaron_straker]","startTime":727.537,"endTime":730.702,"body":"this week i'm going to like the"},{"speaker":"[aaron_straker]","startTime":727.537,"endTime":730.702,"body":"forty seven point five actually have a two"},{"speaker":"[aaron_straker]","startTime":730.762,"endTime":734.609,"body":"point five increase on that one but"},{"speaker":"[aaron_straker]","startTime":730.762,"endTime":734.609,"body":"it's like okay we did that now we're"},{"speaker":"[aaron_straker]","startTime":734.649,"endTime":736.311,"body":"changing years and i'm like but i'm"},{"speaker":"[aaron_straker]","startTime":734.649,"endTime":736.311,"body":"just"},{"speaker":"[bryan_boorstein]","startTime":736.36,"endTime":736.38,"body":"m"},{"speaker":"[aaron_straker]","startTime":736.492,"endTime":739.478,"body":"getting stronger again yeah"},{"speaker":"[bryan_boorstein]","startTime":739.58,"endTime":744.031,"body":"yeah well i mean when the goal"},{"speaker":"[bryan_boorstein]","startTime":739.58,"endTime":744.031,"body":"is hypertrophy then the neurological phase isn't really"},{"speaker":"[bryan_boorstein]","startTime":744.151,"endTime":746.898,"body":"about maximizing strength necessarily"},{"speaker":"[aaron_straker]","startTime":746.525,"endTime":750.092,"body":"exactly and that's what he told me"},{"speaker":"[aaron_straker]","startTime":746.525,"endTime":750.092,"body":"in my check was like it's he's like"},{"speaker":"[aaron_straker]","startTime":750.132,"endTime":754.269,"body":"what i would i'm kind of paraphrasing"},{"speaker":"[aaron_straker]","startTime":750.132,"endTime":754.269,"body":"what he said and not that i speak"},{"speaker":"[aaron_straker]","startTime":754.35,"endTime":758.577,"body":"for him but he's like basically just"},{"speaker":"[aaron_straker]","startTime":754.35,"endTime":758.577,"body":"we only want to take a brief enough"},{"speaker":"[aaron_straker]","startTime":758.897,"endTime":762.704,"body":"period away to re sensitized to hypertrophy"},{"speaker":"[aaron_straker]","startTime":758.897,"endTime":762.704,"body":"so we can get back to the goal"},{"speaker":"[aaron_straker]","startTime":763.465,"endTime":763.606,"body":"and i"},{"speaker":"[bryan_boorstein]","startTime":763.631,"endTime":763.753,"body":"yep"},{"speaker":"[aaron_straker]","startTime":763.687,"endTime":764.331,"body":"totally get that"},{"speaker":"[bryan_boorstein]","startTime":766.051,"endTime":771.56,"body":"totally and the way that like this"},{"speaker":"[bryan_boorstein]","startTime":766.051,"endTime":771.56,"body":"strength neurological phases programme as it's not like"},{"speaker":"[bryan_boorstein]","startTime":771.6,"endTime":774.645,"body":"we've discussed it's not sets up like"},{"speaker":"[bryan_boorstein]","startTime":771.6,"endTime":774.645,"body":"one to three where you're trying to like"},{"speaker":"[bryan_boorstein]","startTime":775.607,"endTime":780.957,"body":"essentially be a power lifter here er"},{"speaker":"[bryan_boorstein]","startTime":775.607,"endTime":780.957,"body":"you're just very gradually slightly lowering rep ranges"},{"speaker":"[bryan_boorstein]","startTime":781.057,"endTime":786.388,"body":"from what are hypertrophy rep ranges and"},{"speaker":"[bryan_boorstein]","startTime":781.057,"endTime":786.388,"body":"mostly using similar exercise selection"},{"speaker":"[aaron_straker]","startTime":788.346,"endTime":792.773,"body":"so like i said everything in mind"},{"speaker":"[aaron_straker]","startTime":788.346,"endTime":792.773,"body":"has been between the fort and eight rep"},{"speaker":"[aaron_straker]","startTime":792.873,"endTime":793.153,"body":"range"},{"speaker":"[bryan_boorstein]","startTime":793.33,"endTime":794.251,"body":"right which is"},{"speaker":"[aaron_straker]","startTime":794.256,"endTime":794.337,"body":"it's"},{"speaker":"[bryan_boorstein]","startTime":794.331,"endTime":794.572,"body":"still"},{"speaker":"[aaron_straker]","startTime":794.398,"endTime":794.745,"body":"been fun"},{"speaker":"[bryan_boorstein]","startTime":794.632,"endTime":797.897,"body":"like that's how i trained with max"},{"speaker":"[bryan_boorstein]","startTime":794.632,"endTime":797.897,"body":"o t for years"},{"speaker":"[aaron_straker]","startTime":797.818,"endTime":798.345,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":797.957,"endTime":801.403,"body":"like all through college i trained max"},{"speaker":"[bryan_boorstein]","startTime":797.957,"endTime":801.403,"body":"o t and literally everything was four to"},{"speaker":"[bryan_boorstein]","startTime":801.463,"endTime":805.189,"body":"eight reps like everything it was a"},{"speaker":"[bryan_boorstein]","startTime":801.463,"endTime":805.189,"body":"hybertrepy program it was just a low rap"},{"speaker":"[bryan_boorstein]","startTime":805.37,"endTime":814.946,"body":"perche program um cool well i have"},{"speaker":"[bryan_boorstein]","startTime":805.37,"endTime":814.946,"body":"some training updates to m since that one"},{"speaker":"[bryan_boorstein]","startTime":815.006,"endTime":818.512,"body":"bad day that i mentioned last week"},{"speaker":"[bryan_boorstein]","startTime":815.006,"endTime":818.512,"body":"on t p where i just had no"},{"speaker":"[bryan_boorstein]","startTime":818.612,"endTime":825.103,"body":"motivation i think it was the saturday"},{"speaker":"[bryan_boorstein]","startTime":818.612,"endTime":825.103,"body":"prior i e had a slew of just"},{"speaker":"[bryan_boorstein]","startTime":825.184,"endTime":837.401,"body":"fantastic training sessions since then the one"},{"speaker":"[bryan_boorstein]","startTime":825.184,"endTime":837.401,"body":"movement that almost ubiquitously is struggles during deficits"},{"speaker":"[bryan_boorstein]","startTime":837.521,"endTime":841.908,"body":"for me over the years has been"},{"speaker":"[bryan_boorstein]","startTime":837.521,"endTime":841.908,"body":"like chest pressing and so i have the"},{"speaker":"[bryan_boorstein]","startTime":842.089,"endTime":846.356,"body":"fly press movement with the dumb bells"},{"speaker":"[bryan_boorstein]","startTime":842.089,"endTime":846.356,"body":"that i use and last diet that thing"},{"speaker":"[bryan_boorstein]","startTime":846.436,"endTime":849.661,"body":"lost two reps across the diet i"},{"speaker":"[bryan_boorstein]","startTime":846.436,"endTime":849.661,"body":"was doing like five for ten and then"},{"speaker":"[bryan_boorstein]","startTime":849.721,"endTime":852.606,"body":"by the end of the diet last"},{"speaker":"[bryan_boorstein]","startTime":849.721,"endTime":852.606,"body":"year it was eighty five for eight and"},{"speaker":"[bryan_boorstein]","startTime":852.666,"endTime":857.574,"body":"both of those were like a zero"},{"speaker":"[bryan_boorstein]","startTime":852.666,"endTime":857.574,"body":"r r set type thing um this time"},{"speaker":"[bryan_boorstein]","startTime":858.175,"endTime":862.962,"body":"i'm putting the fly press second so"},{"speaker":"[bryan_boorstein]","startTime":858.175,"endTime":862.962,"body":"that i don't have the same emotional connection"},{"speaker":"[bryan_boorstein]","startTime":863.022,"endTime":865.624,"body":"to it so i do a bunch"},{"speaker":"[bryan_boorstein]","startTime":863.022,"endTime":865.624,"body":"of cable pressing first and then i do"},{"speaker":"[bryan_boorstein]","startTime":865.684,"endTime":869.788,"body":"the dumb bell fly press after that"},{"speaker":"[bryan_boorstein]","startTime":865.684,"endTime":869.788,"body":"so my top set is with seventy fives"},{"speaker":"[bryan_boorstein]","startTime":870.568,"endTime":878.35,"body":"and i started the diet at ten"},{"speaker":"[bryan_boorstein]","startTime":870.568,"endTime":878.35,"body":"reps it dropped down to nine n i"},{"speaker":"[bryan_boorstein]","startTime":878.43,"endTime":881.475,"body":"can't remember if it dropped to eight"},{"speaker":"[bryan_boorstein]","startTime":878.43,"endTime":881.475,"body":"but it was it's been hovering around nine"},{"speaker":"[bryan_boorstein]","startTime":881.575,"endTime":886.083,"body":"for most of this diet and then"},{"speaker":"[bryan_boorstein]","startTime":881.575,"endTime":886.083,"body":"just yesterday i got ten again so so"},{"speaker":"[bryan_boorstein]","startTime":886.123,"endTime":889.448,"body":"that was pretty cool on like a"},{"speaker":"[bryan_boorstein]","startTime":886.123,"endTime":889.448,"body":"movement that i never progressed on at all"},{"speaker":"[bryan_boorstein]","startTime":890.25,"endTime":895.378,"body":"maybe it's brownie power you know those"},{"speaker":"[bryan_boorstein]","startTime":890.25,"endTime":895.378,"body":"extra calories putting them to good use and"},{"speaker":"[bryan_boorstein]","startTime":895.438,"endTime":904.783,"body":"then i'm also seeing progress on there's"},{"speaker":"[bryan_boorstein]","startTime":895.438,"endTime":904.783,"body":"two movements that the lengthened overload stuff that"},{"speaker":"[bryan_boorstein]","startTime":904.823,"endTime":908.529,"body":"i'm doing on them is progressing so"},{"speaker":"[bryan_boorstein]","startTime":904.823,"endTime":908.529,"body":"i think some of this could be neurological"},{"speaker":"[bryan_boorstein]","startTime":908.59,"endTime":911.875,"body":"so i'm not going to say that"},{"speaker":"[bryan_boorstein]","startTime":908.59,"endTime":911.875,"body":"like i'm sitting here you know gaining muscle"},{"speaker":"[bryan_boorstein]","startTime":912.015,"endTime":917.424,"body":"making hypertry happen in the end of"},{"speaker":"[bryan_boorstein]","startTime":912.015,"endTime":917.424,"body":"my dees but but it's pretty cool because"},{"speaker":"[bryan_boorstein]","startTime":917.464,"endTime":922.513,"body":"here's kind of the way this is"},{"speaker":"[bryan_boorstein]","startTime":917.464,"endTime":922.513,"body":"playing out so on on leg extension i"},{"speaker":"[bryan_boorstein]","startTime":922.673,"endTime":927.802,"body":"do a reverse drop set on one"},{"speaker":"[bryan_boorstein]","startTime":922.673,"endTime":927.802,"body":"of the days and last week when i"},{"speaker":"[bryan_boorstein]","startTime":927.882,"endTime":931.688,"body":"did this reverse drop set i went"},{"speaker":"[bryan_boorstein]","startTime":927.882,"endTime":931.688,"body":"up to two hundred and twenty five for"},{"speaker":"[bryan_boorstein]","startTime":931.728,"endTime":936.115,"body":"the reverse and it's basically just supposed"},{"speaker":"[bryan_boorstein]","startTime":931.728,"endTime":936.115,"body":"to be partial reps that where the range"},{"speaker":"[bryan_boorstein]","startTime":936.155,"endTime":941.74,"body":"emotion drops off and that's exactly how"},{"speaker":"[bryan_boorstein]","startTime":936.155,"endTime":941.74,"body":"went to twenty five it was like eighty"},{"speaker":"[bryan_boorstein]","startTime":941.82,"endTime":945.045,"body":"per cent range emotion then seventy you"},{"speaker":"[bryan_boorstein]","startTime":941.82,"endTime":945.045,"body":"know then a sixty and it just kind"},{"speaker":"[bryan_boorstein]","startTime":945.106,"endTime":949.252,"body":"of slowly dropped off well yesterday or"},{"speaker":"[bryan_boorstein]","startTime":945.106,"endTime":949.252,"body":"the day before when i was doing like"},{"speaker":"[bryan_boorstein]","startTime":949.313,"endTime":953.379,"body":"extensions i did the reverse drop set"},{"speaker":"[bryan_boorstein]","startTime":949.313,"endTime":953.379,"body":"with two thirty five so i did ten"},{"speaker":"[bryan_boorstein]","startTime":953.58,"endTime":957.366,"body":"it's more than i did last week"},{"speaker":"[bryan_boorstein]","startTime":953.58,"endTime":957.366,"body":"and it could be argued that i got"},{"speaker":"[bryan_boorstein]","startTime":957.526,"endTime":963.055,"body":"one or two full range of motion"},{"speaker":"[bryan_boorstein]","startTime":957.526,"endTime":963.055,"body":"reps before i even began to drop off"},{"speaker":"[bryan_boorstein]","startTime":963.156,"endTime":967.844,"body":"range of motion so heavier weight and"},{"speaker":"[bryan_boorstein]","startTime":963.156,"endTime":967.844,"body":"potentially more range emotion there and then i"},{"speaker":"[bryan_boorstein]","startTime":967.924,"endTime":972.412,"body":"noticed the same thing on my forty"},{"speaker":"[bryan_boorstein]","startTime":967.924,"endTime":972.412,"body":"five degree hip extension where two weeks ago"},{"speaker":"[bryan_boorstein]","startTime":972.553,"endTime":978.132,"body":"when i did my hundred pound dumb"},{"speaker":"[bryan_boorstein]","startTime":972.553,"endTime":978.132,"body":"bells i got one full range of motion"},{"speaker":"[bryan_boorstein]","startTime":978.212,"endTime":982.84,"body":"rap and then a bunch of partials"},{"speaker":"[bryan_boorstein]","startTime":978.212,"endTime":982.84,"body":"and then this week i i for sure"},{"speaker":"[bryan_boorstein]","startTime":982.94,"endTime":988.789,"body":"got at least two full range of"},{"speaker":"[bryan_boorstein]","startTime":982.94,"endTime":988.789,"body":"motion reps and then the partials thereafter and"},{"speaker":"[bryan_boorstein]","startTime":988.83,"endTime":993.197,"body":"whenever i'm dropping into these partials i'm"},{"speaker":"[bryan_boorstein]","startTime":988.83,"endTime":993.197,"body":"noticing more range of motion on the partial"},{"speaker":"[bryan_boorstein]","startTime":993.978,"endTime":998.205,"body":"uh then i was getting in prior"},{"speaker":"[bryan_boorstein]","startTime":993.978,"endTime":998.205,"body":"weeks too so like my eighth partial this"},{"speaker":"[bryan_boorstein]","startTime":998.325,"endTime":1002.492,"body":"week had more range of motion than"},{"speaker":"[bryan_boorstein]","startTime":998.325,"endTime":1002.492,"body":"my eighth partial last week type thing and"},{"speaker":"[bryan_boorstein]","startTime":1002.552,"endTime":1007.36,"body":"this is you know reviewed on video"},{"speaker":"[bryan_boorstein]","startTime":1002.552,"endTime":1007.36,"body":"and stuff like that too so so it's"},{"speaker":"[bryan_boorstein]","startTime":1007.421,"endTime":1014.402,"body":"cool that whether this is neurological or"},{"speaker":"[bryan_boorstein]","startTime":1007.421,"endTime":1014.402,"body":"whatever this this represents it's just cool that"},{"speaker":"[bryan_boorstein]","startTime":1014.482,"endTime":1019.47,"body":"it's unique and new enough that i'm"},{"speaker":"[bryan_boorstein]","startTime":1014.482,"endTime":1019.47,"body":"able to make progress on something and actually"},{"speaker":"[bryan_boorstein]","startTime":1019.53,"endTime":1025.5410000000002,"body":"pursue progress during this period of being"},{"speaker":"[bryan_boorstein]","startTime":1019.53,"endTime":1025.5410000000002,"body":"in a deficit so so that's all super"},{"speaker":"[bryan_boorstein]","startTime":1025.621,"endTime":1031.476,"body":"positive on the training side and i"},{"speaker":"[bryan_boorstein]","startTime":1025.621,"endTime":1031.476,"body":"am it's now as we're recording this is"},{"speaker":"[bryan_boorstein]","startTime":1031.596,"endTime":1036.605,"body":"june fourteenth and so i'm really approaching"},{"speaker":"[bryan_boorstein]","startTime":1031.596,"endTime":1036.605,"body":"kind of the point now where i'm about"},{"speaker":"[bryan_boorstein]","startTime":1036.685,"endTime":1040.371,"body":"to hit my de load week so"},{"speaker":"[bryan_boorstein]","startTime":1036.685,"endTime":1040.371,"body":"i think what the plan is going to"},{"speaker":"[bryan_boorstein]","startTime":1040.431,"endTime":1046.181,"body":"be is when i begin my eat"},{"speaker":"[bryan_boorstein]","startTime":1040.431,"endTime":1046.181,"body":"up into the photo shoot which is supposed"},{"speaker":"[bryan_boorstein]","startTime":1046.241,"endTime":1050.548,"body":"to start on six twenty four is"},{"speaker":"[bryan_boorstein]","startTime":1046.241,"endTime":1050.548,"body":"ten days from now i think i'm going"},{"speaker":"[bryan_boorstein]","startTime":1050.588,"endTime":1053.914,"body":"to just go into my de load"},{"speaker":"[bryan_boorstein]","startTime":1050.588,"endTime":1053.914,"body":"from that point and take kind of an"},{"speaker":"[bryan_boorstein]","startTime":1053.974,"endTime":1059.222,"body":"extended de load that will go into"},{"speaker":"[bryan_boorstein]","startTime":1053.974,"endTime":1059.222,"body":"the photo shoot and then finish with our"},{"speaker":"[bryan_boorstein]","startTime":1059.402,"endTime":1064.11,"body":"our travels to wisconsin which we're leaving"},{"speaker":"[bryan_boorstein]","startTime":1059.402,"endTime":1064.11,"body":"for wisconsin on june thirtieth we're going to"},{"speaker":"[bryan_boorstein]","startTime":1064.15,"endTime":1068.978,"body":"drive there and so by the time"},{"speaker":"[bryan_boorstein]","startTime":1064.15,"endTime":1068.978,"body":"i get settled in it will be july"},{"speaker":"[bryan_boorstein]","startTime":1069.238,"endTime":1072.884,"body":"second something like that and i'll probably"},{"speaker":"[bryan_boorstein]","startTime":1069.238,"endTime":1072.884,"body":"start my new training cycle in the beginning"},{"speaker":"[bryan_boorstein]","startTime":1072.904,"endTime":1077.592,"body":"of july which will give me from"},{"speaker":"[bryan_boorstein]","startTime":1072.904,"endTime":1077.592,"body":"six twenty four to seven two so eight"},{"speaker":"[bryan_boorstein]","startTime":1077.632,"endTime":1082.701,"body":"or nine days of kind of de"},{"speaker":"[bryan_boorstein]","startTime":1077.632,"endTime":1082.701,"body":"load period of time which i think should"},{"speaker":"[bryan_boorstein]","startTime":1082.761,"endTime":1088.39,"body":"actually facilitate a better photo shoot too"},{"speaker":"[bryan_boorstein]","startTime":1082.761,"endTime":1088.39,"body":"so in prior years i've always trained as"},{"speaker":"[bryan_boorstein]","startTime":1088.45,"endTime":1091.395,"body":"hard as i ever would leading up"},{"speaker":"[bryan_boorstein]","startTime":1088.45,"endTime":1091.395,"body":"into the photo shoot but i think this"},{"speaker":"[bryan_boorstein]","startTime":1091.475,"endTime":1097.345,"body":"time combining the linear load of the"},{"speaker":"[bryan_boorstein]","startTime":1091.475,"endTime":1097.345,"body":"carbs with the decrease in training volume and"},{"speaker":"[bryan_boorstein]","startTime":1097.425,"endTime":1104.497,"body":"intensity may facilitate just better glikage and"},{"speaker":"[bryan_boorstein]","startTime":1097.425,"endTime":1104.497,"body":"retention overall so um that is the plan"},{"speaker":"[bryan_boorstein]","startTime":1104.577,"endTime":1110.828,"body":"going forward for the next two weeks"},{"speaker":"[bryan_boorstein]","startTime":1104.577,"endTime":1110.828,"body":"or so and i actually have a bunch"},{"speaker":"[bryan_boorstein]","startTime":1110.888,"endTime":1115.535,"body":"of other stuff to talk about i"},{"speaker":"[bryan_boorstein]","startTime":1110.888,"endTime":1115.535,"body":"want to save for next episode because it's"},{"speaker":"[bryan_boorstein]","startTime":1116.517,"endTime":1122.925,"body":"some discussion around some stuff i've done"},{"speaker":"[bryan_boorstein]","startTime":1116.517,"endTime":1122.925,"body":"with cass recent podcast i did with him"},{"speaker":"[bryan_boorstein]","startTime":1123.466,"endTime":1126.652,"body":"i also have a follow up to"},{"speaker":"[bryan_boorstein]","startTime":1123.466,"endTime":1126.652,"body":"one of the questions we did on our"},{"speaker":"[bryan_boorstein]","startTime":1126.752,"endTime":1132.16,"body":"instagram q and a last week so"},{"speaker":"[bryan_boorstein]","startTime":1126.752,"endTime":1132.16,"body":"let's save that stuff for for some training"},{"speaker":"[bryan_boorstein]","startTime":1132.241,"endTime":1137.146,"body":"content on next episode and if you"},{"speaker":"[bryan_boorstein]","startTime":1132.241,"endTime":1137.146,"body":"have any more updates feel free to jump"},{"speaker":"[bryan_boorstein]","startTime":1137.286,"endTime":1139.609,"body":"in otherwise we can move into topic"},{"speaker":"[bryan_boorstein]","startTime":1137.286,"endTime":1139.609,"body":"of the day here"},{"speaker":"[aaron_straker]","startTime":1140.387,"endTime":1144.934,"body":"i just have a couple coaching updates"},{"speaker":"[aaron_straker]","startTime":1140.387,"endTime":1144.934,"body":"so i have three spots open for my"},{"speaker":"[aaron_straker]","startTime":1145.034,"endTime":1151.625,"body":"coaching capabilities container that i'm accepting mail"},{"speaker":"[aaron_straker]","startTime":1145.034,"endTime":1151.625,"body":"coaches only right now focusing on what best"},{"speaker":"[aaron_straker]","startTime":1151.726,"endTime":1155.592,"body":"and then we'll open up from there"},{"speaker":"[aaron_straker]","startTime":1151.726,"endTime":1155.592,"body":"i've decided to keep that super super small"},{"speaker":"[aaron_straker]","startTime":1155.832,"endTime":1160.019,"body":"format for the first cohort so it"},{"speaker":"[aaron_straker]","startTime":1155.832,"endTime":1160.019,"body":"will be maxed out at five people and"},{"speaker":"[aaron_straker]","startTime":1160.059,"endTime":1164.006,"body":"then i'll run that first cohort for"},{"speaker":"[aaron_straker]","startTime":1160.059,"endTime":1164.006,"body":"a couple o months before starting a second"},{"speaker":"[aaron_straker]","startTime":1164.086,"endTime":1169.535,"body":"one and then i will also have"},{"speaker":"[aaron_straker]","startTime":1164.086,"endTime":1169.535,"body":"around ten nutrition coaching spots for starting at"},{"speaker":"[aaron_straker]","startTime":1169.575,"endTime":1173.001,"body":"the end of june so i guess"},{"speaker":"[aaron_straker]","startTime":1169.575,"endTime":1173.001,"body":"by the time this episode releases if you're"},{"speaker":"[aaron_straker]","startTime":1173.021,"endTime":1177.569,"body":"listening to this you can reach out"},{"speaker":"[aaron_straker]","startTime":1173.021,"endTime":1177.569,"body":"and pick me that again males that i"},{"speaker":"[aaron_straker]","startTime":1177.629,"endTime":1182.036,"body":"work with be prepared to come learn"},{"speaker":"[aaron_straker]","startTime":1177.629,"endTime":1182.036,"body":"ask a lot of questions we will get"},{"speaker":"[aaron_straker]","startTime":1182.136,"endTime":1186.023,"body":"labs we will get texas will do"},{"speaker":"[aaron_straker]","startTime":1182.136,"endTime":1186.023,"body":"a lot of really cool objective stuff and"},{"speaker":"[aaron_straker]","startTime":1186.083,"endTime":1191.111,"body":"teach you a whole around your body"},{"speaker":"[aaron_straker]","startTime":1186.083,"endTime":1191.111,"body":"and the pursuit of health and"},{"speaker":"[bryan_boorstein]","startTime":1191.58,"endTime":1191.76,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1191.632,"endTime":1195.238,"body":"physique related endeavors at the same time"},{"speaker":"[aaron_straker]","startTime":1191.632,"endTime":1195.238,"body":"so if any of that is interesting to"},{"speaker":"[aaron_straker]","startTime":1195.298,"endTime":1196.44,"body":"you please reach out to me"},{"speaker":"[bryan_boorstein]","startTime":1196.56,"endTime":1196.58,"body":"m"},{"speaker":"[aaron_straker]","startTime":1196.761,"endTime":1200.106,"body":"you can send me an email aron"},{"speaker":"[aaron_straker]","startTime":1196.761,"endTime":1200.106,"body":"at strike or neuter on co dot com"},{"speaker":"[aaron_straker]","startTime":1200.246,"endTime":1204.293,"body":"you can hit my website straker nutrition"},{"speaker":"[aaron_straker]","startTime":1200.246,"endTime":1204.293,"body":"code dot com or you can easily pick"},{"speaker":"[aaron_straker]","startTime":1204.373,"endTime":1210.764,"body":"me on social media as well with"},{"speaker":"[aaron_straker]","startTime":1204.373,"endTime":1210.764,"body":"that brian you're ready to get into our"},{"speaker":"[bryan_boorstein]","startTime":1210.661,"endTime":1210.804,"body":"yes"},{"speaker":"[aaron_straker]","startTime":1211.308,"endTime":1211.694,"body":"five"},{"speaker":"[bryan_boorstein]","startTime":1212.28,"endTime":1213.06,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1212.715,"endTime":1214.161,"body":"plus topics for"},{"speaker":"[bryan_boorstein]","startTime":1214.53,"endTime":1215.28,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1214.884,"endTime":1216.912,"body":"tips for for productive gaming season"},{"speaker":"[bryan_boorstein]","startTime":1217.74,"endTime":1221.486,"body":"yeah totally real quick i just realized"},{"speaker":"[bryan_boorstein]","startTime":1217.74,"endTime":1221.486,"body":"as you were sitting there promoting your coaching"},{"speaker":"[bryan_boorstein]","startTime":1221.526,"endTime":1225.433,"body":"that i should probably promote some of"},{"speaker":"[bryan_boorstein]","startTime":1221.526,"endTime":1225.433,"body":"the stuff that i do that's happening so"},{"speaker":"[aaron_straker]","startTime":1225.515,"endTime":1225.856,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1225.533,"endTime":1226.695,"body":"give me like one minute here"},{"speaker":"[aaron_straker]","startTime":1227.22,"endTime":1227.943,"body":"yeah let's do it"},{"speaker":"[bryan_boorstein]","startTime":1228.057,"endTime":1228.578,"body":"i i"},{"speaker":"[aaron_straker]","startTime":1228.635,"endTime":1229.265,"body":"yah"},{"speaker":"[bryan_boorstein]","startTime":1228.738,"endTime":1231.748,"body":"always forget to do this man i"},{"speaker":"[bryan_boorstein]","startTime":1228.738,"endTime":1231.748,"body":"don't know i don't know i'm just like"},{"speaker":"[bryan_boorstein]","startTime":1231.808,"endTime":1233.474,"body":"focused on the topic at hand but"},{"speaker":"[aaron_straker]","startTime":1234.884,"endTime":1234.905,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1235.52,"endTime":1240.549,"body":"we at paragon are starting new cycles"},{"speaker":"[bryan_boorstein]","startTime":1235.52,"endTime":1240.549,"body":"across all our programs on june twentieth so"},{"speaker":"[bryan_boorstein]","startTime":1240.649,"endTime":1241.751,"body":"basically when this episode"},{"speaker":"[aaron_straker]","startTime":1241.535,"endTime":1241.821,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1241.791,"endTime":1244.856,"body":"comes out on the twenty first will"},{"speaker":"[bryan_boorstein]","startTime":1241.791,"endTime":1244.856,"body":"be one day into the"},{"speaker":"[aaron_straker]","startTime":1244.814,"endTime":1244.835,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":1244.896,"endTime":1249.026,"body":"new cycles all programs are starting new"},{"speaker":"[bryan_boorstein]","startTime":1244.896,"endTime":1249.026,"body":"cycles but"},{"speaker":"[aaron_straker]","startTime":1249.583,"endTime":1249.664,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":1249.969,"endTime":1250.751,"body":"more importantly"},{"speaker":"[aaron_straker]","startTime":1250.775,"endTime":1252.005,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1250.852,"endTime":1259.87,"body":"and probably relevant is that physique programs"},{"speaker":"[bryan_boorstein]","startTime":1250.852,"endTime":1259.87,"body":"hybrid programs are both starting a strength cycle"},{"speaker":"[bryan_boorstein]","startTime":1260.772,"endTime":1266.762,"body":"and our strength cycles are probably a"},{"speaker":"[bryan_boorstein]","startTime":1260.772,"endTime":1266.762,"body":"little more strengthy and the way that none"},{"speaker":"[bryan_boorstein]","startTime":1266.982,"endTime":1270.227,"body":"or alex bush is doing it with"},{"speaker":"[bryan_boorstein]","startTime":1266.982,"endTime":1270.227,"body":"you so we do hang out in what"},{"speaker":"[bryan_boorstein]","startTime":1270.267,"endTime":1275.256,"body":"would be the one to six rep"},{"speaker":"[bryan_boorstein]","startTime":1270.267,"endTime":1275.256,"body":"range and this cycle i'm actually instituting a"},{"speaker":"[bryan_boorstein]","startTime":1275.396,"endTime":1281.05,"body":"wave loading protocol for all of our"},{"speaker":"[bryan_boorstein]","startTime":1275.396,"endTime":1281.05,"body":"string the work so across six weeks reps"},{"speaker":"[bryan_boorstein]","startTime":1281.11,"endTime":1284.977,"body":"are going go six reps in week"},{"speaker":"[bryan_boorstein]","startTime":1281.11,"endTime":1284.977,"body":"one four reps in week two two reps"},{"speaker":"[bryan_boorstein]","startTime":1285.157,"endTime":1290.045,"body":"in week three so six for two"},{"speaker":"[bryan_boorstein]","startTime":1285.157,"endTime":1290.045,"body":"and then the next three weeks it's gonna"},{"speaker":"[bryan_boorstein]","startTime":1290.185,"endTime":1294.441,"body":"wave back through and it's going to"},{"speaker":"[bryan_boorstein]","startTime":1290.185,"endTime":1294.441,"body":"go five three and and then obviously that"},{"speaker":"[bryan_boorstein]","startTime":1294.581,"endTime":1299.59,"body":"one is going to be our max"},{"speaker":"[bryan_boorstein]","startTime":1294.581,"endTime":1299.59,"body":"testing period so the key to the cycle"},{"speaker":"[bryan_boorstein]","startTime":1299.67,"endTime":1303.716,"body":"is the first three weeks because if"},{"speaker":"[bryan_boorstein]","startTime":1299.67,"endTime":1303.716,"body":"you nail the six four two then when"},{"speaker":"[bryan_boorstein]","startTime":1303.756,"endTime":1307.763,"body":"you come back through and you go"},{"speaker":"[bryan_boorstein]","startTime":1303.756,"endTime":1307.763,"body":"five three one you'll essentially do your five"},{"speaker":"[bryan_boorstein]","startTime":1308.284,"endTime":1312.05,"body":"with the four rep weight you'll do"},{"speaker":"[bryan_boorstein]","startTime":1308.284,"endTime":1312.05,"body":"your threes with the two rep weight and"},{"speaker":"[bryan_boorstein]","startTime":1312.09,"endTime":1316.137,"body":"then when you get to one's you'll"},{"speaker":"[bryan_boorstein]","startTime":1312.09,"endTime":1316.137,"body":"basically be primed and ready to go for"},{"speaker":"[bryan_boorstein]","startTime":1316.237,"endTime":1320.685,"body":"some one max testings so the way"},{"speaker":"[bryan_boorstein]","startTime":1316.237,"endTime":1320.685,"body":"we construct our cycles at paragon is in"},{"speaker":"[bryan_boorstein]","startTime":1320.785,"endTime":1325.314,"body":"twenty four week macro cycles so this"},{"speaker":"[bryan_boorstein]","startTime":1320.785,"endTime":1325.314,"body":"is our six weeks strength phase which will"},{"speaker":"[bryan_boorstein]","startTime":1325.334,"endTime":1329.561,"body":"then be followed by six week metabolic"},{"speaker":"[bryan_boorstein]","startTime":1325.334,"endTime":1329.561,"body":"phase and then from there we'll go into"},{"speaker":"[bryan_boorstein]","startTime":1329.621,"endTime":1333.505,"body":"a twelve week hypertrefephase so that's kind"},{"speaker":"[bryan_boorstein]","startTime":1329.621,"endTime":1333.505,"body":"of the twenty four week structure we use"},{"speaker":"[bryan_boorstein]","startTime":1334.166,"endTime":1337.149,"body":"and should be a really cool strength"},{"speaker":"[bryan_boorstein]","startTime":1334.166,"endTime":1337.149,"body":"cycle this time around"},{"speaker":"[aaron_straker]","startTime":1338.686,"endTime":1342.051,"body":"yeah i love that i love how"},{"speaker":"[aaron_straker]","startTime":1338.686,"endTime":1342.051,"body":"i mean i just love everything you do"},{"speaker":"[aaron_straker]","startTime":1342.111,"endTime":1343.273,"body":"brian with how you structure things"},{"speaker":"[bryan_boorstein]","startTime":1343.314,"endTime":1343.396,"body":"ah"},{"speaker":"[aaron_straker]","startTime":1343.353,"endTime":1344.115,"body":"and stuff that i'm"},{"speaker":"[bryan_boorstein]","startTime":1344.1,"endTime":1344.221,"body":"thank"},{"speaker":"[aaron_straker]","startTime":1344.175,"endTime":1344.375,"body":"always"},{"speaker":"[bryan_boorstein]","startTime":1344.261,"endTime":1344.362,"body":"you"},{"speaker":"[aaron_straker]","startTime":1344.395,"endTime":1348.943,"body":"sending people your way because it's one"},{"speaker":"[aaron_straker]","startTime":1344.395,"endTime":1348.943,"body":"of those tingstait's like i know it's done"},{"speaker":"[aaron_straker]","startTime":1349.043,"endTime":1352.11,"body":"right so mike if you if you"},{"speaker":"[aaron_straker]","startTime":1349.043,"endTime":1352.11,"body":"want this go to brian because i know"},{"speaker":"[aaron_straker]","startTime":1352.15,"endTime":1353.906,"body":"it's done well so can"},{"speaker":"[bryan_boorstein]","startTime":1353.89,"endTime":1354.31,"body":"appreciate"},{"speaker":"[aaron_straker]","startTime":1353.986,"endTime":1354.388,"body":"always i'll"},{"speaker":"[bryan_boorstein]","startTime":1354.33,"endTime":1354.451,"body":"that"},{"speaker":"[aaron_straker]","startTime":1354.449,"endTime":1354.65,"body":"always"},{"speaker":"[bryan_boorstein]","startTime":1354.491,"endTime":1354.651,"body":"bud"},{"speaker":"[aaron_straker]","startTime":1355.113,"endTime":1356.4,"body":"co sign for you for sure"},{"speaker":"[bryan_boorstein]","startTime":1357.175,"endTime":1361.963,"body":"yeah man well let's jump into the"},{"speaker":"[bryan_boorstein]","startTime":1357.175,"endTime":1361.963,"body":"to the episode here so should we start"},{"speaker":"[bryan_boorstein]","startTime":1362.023,"endTime":1367.372,"body":"with basically when we broke this down"},{"speaker":"[bryan_boorstein]","startTime":1362.023,"endTime":1367.372,"body":"into the five tips as you may expect"},{"speaker":"[bryan_boorstein]","startTime":1367.572,"endTime":1373.282,"body":"arens tips were mostly nutrition based and"},{"speaker":"[bryan_boorstein]","startTime":1367.572,"endTime":1373.282,"body":"my tips were mostly training based but i"},{"speaker":"[bryan_boorstein]","startTime":1373.342,"endTime":1377.93,"body":"think that a lot of my training"},{"speaker":"[bryan_boorstein]","startTime":1373.342,"endTime":1377.93,"body":"based ones could just be lumped into his"},{"speaker":"[bryan_boorstein]","startTime":1378.211,"endTime":1388.14,"body":"one category called physiological changes that could"},{"speaker":"[bryan_boorstein]","startTime":1378.211,"endTime":1388.14,"body":"enhance your training during a gaining phase or"},{"speaker":"[bryan_boorstein]","startTime":1388.2,"endTime":1392.387,"body":"something along those lines so we're basically"},{"speaker":"[bryan_boorstein]","startTime":1388.2,"endTime":1392.387,"body":"going to put like the four main points"},{"speaker":"[bryan_boorstein]","startTime":1392.407,"endTime":1395.973,"body":"that i had about training into the"},{"speaker":"[bryan_boorstein]","startTime":1392.407,"endTime":1395.973,"body":"section and just call it like training tips"},{"speaker":"[bryan_boorstein]","startTime":1396.714,"endTime":1401.142,"body":"um so we'll start with that and"},{"speaker":"[bryan_boorstein]","startTime":1396.714,"endTime":1401.142,"body":"then we'll jump into the four nutrition ones"},{"speaker":"[bryan_boorstein]","startTime":1401.182,"endTime":1404.307,"body":"and then aaron and i actually collaborated"},{"speaker":"[bryan_boorstein]","startTime":1401.182,"endTime":1404.307,"body":"on one of the nutrition ones too and"},{"speaker":"[bryan_boorstein]","startTime":1404.327,"endTime":1408.172,"body":"we both had the exact same uh"},{"speaker":"[bryan_boorstein]","startTime":1404.327,"endTime":1408.172,"body":"same answer here"},{"speaker":"[aaron_straker]","startTime":1408.215,"endTime":1408.375,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1408.493,"endTime":1414.941,"body":"so that one should be fun too"},{"speaker":"[bryan_boorstein]","startTime":1408.493,"endTime":1414.941,"body":"but jumping into training i'll just go over"},{"speaker":"[bryan_boorstein]","startTime":1415.081,"endTime":1418.767,"body":"quickly the four that i came up"},{"speaker":"[bryan_boorstein]","startTime":1415.081,"endTime":1418.767,"body":"with and then we can delve into them"},{"speaker":"[bryan_boorstein]","startTime":1418.807,"endTime":1423.595,"body":"a little deeper if we want to"},{"speaker":"[bryan_boorstein]","startTime":1418.807,"endTime":1423.595,"body":"but essentially i have volume or effort could"},{"speaker":"[bryan_boorstein]","startTime":1423.655,"endTime":1429.105,"body":"be slightly higher you could it has"},{"speaker":"[bryan_boorstein]","startTime":1423.655,"endTime":1429.105,"body":"an opportunity to specialize in a muscle group"},{"speaker":"[bryan_boorstein]","startTime":1429.866,"endTime":1435.836,"body":"you can take a more aggressive progression"},{"speaker":"[bryan_boorstein]","startTime":1429.866,"endTime":1435.836,"body":"approach and you could potentially select more lengthened"},{"speaker":"[bryan_boorstein]","startTime":1436.417,"endTime":1441.244,"body":"damaging overload movements so those would be"},{"speaker":"[bryan_boorstein]","startTime":1436.417,"endTime":1441.244,"body":"the four do you want to jump in"},{"speaker":"[bryan_boorstein]","startTime":1441.284,"endTime":1444.108,"body":"at all and thoughts on any of"},{"speaker":"[bryan_boorstein]","startTime":1441.284,"endTime":1444.108,"body":"the four specifically"},{"speaker":"[aaron_straker]","startTime":1446.125,"endTime":1450.993,"body":"yeah i mean the first one number"},{"speaker":"[aaron_straker]","startTime":1446.125,"endTime":1450.993,"body":"one like volume or effort could be slightly"},{"speaker":"[aaron_straker]","startTime":1451.054,"endTime":1454.319,"body":"higher and one of the reasons and"},{"speaker":"[aaron_straker]","startTime":1451.054,"endTime":1454.319,"body":"this is going to be something that kind"},{"speaker":"[aaron_straker]","startTime":1454.359,"endTime":1458.666,"body":"of ties into another one is like"},{"speaker":"[aaron_straker]","startTime":1454.359,"endTime":1458.666,"body":"you have more food you have more recovery"},{"speaker":"[aaron_straker]","startTime":1458.746,"endTime":1464.376,"body":"capacities you can push things a little"},{"speaker":"[aaron_straker]","startTime":1458.746,"endTime":1464.376,"body":"bit and your recovery capacity is increased so"},{"speaker":"[aaron_straker]","startTime":1464.476,"endTime":1468.783,"body":"you can give it a little more"},{"speaker":"[aaron_straker]","startTime":1464.476,"endTime":1468.783,"body":"than you normally would otherwise be able to"},{"speaker":"[aaron_straker]","startTime":1468.863,"endTime":1471.26,"body":"without that onalcovery capacity"},{"speaker":"[bryan_boorstein]","startTime":1473.301,"endTime":1480.633,"body":"yeah exactly and when i wrote this"},{"speaker":"[bryan_boorstein]","startTime":1473.301,"endTime":1480.633,"body":"out initially i didn't put and our effort"},{"speaker":"[bryan_boorstein]","startTime":1481.254,"endTime":1486.102,"body":"i just wrote volumes slightly higher and"},{"speaker":"[bryan_boorstein]","startTime":1481.254,"endTime":1486.102,"body":"then i changed it cause i don't actually"},{"speaker":"[bryan_boorstein]","startTime":1486.242,"endTime":1491.131,"body":"think that that's necessarily the right answer"},{"speaker":"[bryan_boorstein]","startTime":1486.242,"endTime":1491.131,"body":"it might be for some people like slightly"},{"speaker":"[bryan_boorstein]","startTime":1491.191,"endTime":1495.538,"body":"higher volume could could be the approach"},{"speaker":"[bryan_boorstein]","startTime":1491.191,"endTime":1495.538,"body":"that works for you but it very much"},{"speaker":"[bryan_boorstein]","startTime":1495.678,"endTime":1500.947,"body":"could be that you just want to"},{"speaker":"[bryan_boorstein]","startTime":1495.678,"endTime":1500.947,"body":"work with slightly higher efforts and either one"},{"speaker":"[bryan_boorstein]","startTime":1501.007,"endTime":1507.999,"body":"of those can facilitate an increase in"},{"speaker":"[bryan_boorstein]","startTime":1501.007,"endTime":1507.999,"body":"mechanical tension stimulus so i feel much better"},{"speaker":"[bryan_boorstein]","startTime":1508.279,"endTime":1513.888,"body":"kind of providing that option because i"},{"speaker":"[bryan_boorstein]","startTime":1508.279,"endTime":1513.888,"body":"think the pendulum has swung a bit in"},{"speaker":"[bryan_boorstein]","startTime":1513.949,"endTime":1519.558,"body":"the last year or two regarding volume"},{"speaker":"[bryan_boorstein]","startTime":1513.949,"endTime":1519.558,"body":"being the primary driver of hypertrophy thing like"},{"speaker":"[bryan_boorstein]","startTime":1519.598,"endTime":1523.384,"body":"that notion is and it ly still"},{"speaker":"[bryan_boorstein]","startTime":1519.598,"endTime":1523.384,"body":"out there but i think it's it's kind"},{"speaker":"[bryan_boorstein]","startTime":1523.464,"endTime":1531.157,"body":"of swinging to to it being this"},{"speaker":"[bryan_boorstein]","startTime":1523.464,"endTime":1531.157,"body":"like balancing ratio scales thing of volume and"},{"speaker":"[bryan_boorstein]","startTime":1531.297,"endTime":1535.725,"body":"effort so whether you apt to take"},{"speaker":"[bryan_boorstein]","startTime":1531.297,"endTime":1535.725,"body":"that more of like that three to six"},{"speaker":"[bryan_boorstein]","startTime":1535.985,"endTime":1539.872,"body":"r i r approach and just hammer"},{"speaker":"[bryan_boorstein]","startTime":1535.985,"endTime":1539.872,"body":"volume or you want to do a bit"},{"speaker":"[bryan_boorstein]","startTime":1539.932,"endTime":1544.76,"body":"higher effort approach and maybe you know"},{"speaker":"[bryan_boorstein]","startTime":1539.932,"endTime":1544.76,"body":"maybe you're somebody that already trains to wrote"},{"speaker":"[bryan_boorstein]","startTime":1544.98,"endTime":1549.548,"body":"one r r in most cases well"},{"speaker":"[bryan_boorstein]","startTime":1544.98,"endTime":1549.548,"body":"maybe this is an opportunity for you to"},{"speaker":"[bryan_boorstein]","startTime":1549.628,"endTime":1554.116,"body":"experiment and add some of those techniques"},{"speaker":"[bryan_boorstein]","startTime":1549.628,"endTime":1554.116,"body":"that i use with the length and overload"},{"speaker":"[bryan_boorstein]","startTime":1554.156,"endTime":1558.508,"body":"the partial the reverse drop sets one"},{"speaker":"[bryan_boorstein]","startTime":1554.156,"endTime":1558.508,"body":"and a half things like that rest pause"},{"speaker":"[bryan_boorstein]","startTime":1558.548,"endTime":1564.605,"body":"sets where like for example even in"},{"speaker":"[bryan_boorstein]","startTime":1558.548,"endTime":1564.605,"body":"my diet right now like i never push"},{"speaker":"[bryan_boorstein]","startTime":1564.765,"endTime":1568.311,"body":"past one set of any of those"},{"speaker":"[bryan_boorstein]","startTime":1564.765,"endTime":1568.311,"body":"techniques like i'll do straight sets and then"},{"speaker":"[bryan_boorstein]","startTime":1568.371,"endTime":1572.338,"body":"on the final set i'll do one"},{"speaker":"[bryan_boorstein]","startTime":1568.371,"endTime":1572.338,"body":"of those but maybe in a gaining phase"},{"speaker":"[bryan_boorstein]","startTime":1572.398,"endTime":1576.365,"body":"for me i would con it are"},{"speaker":"[bryan_boorstein]","startTime":1572.398,"endTime":1576.365,"body":"adding two sets of those or three sets"},{"speaker":"[bryan_boorstein]","startTime":1576.405,"endTime":1580.211,"body":"of those may be going into partial"},{"speaker":"[bryan_boorstein]","startTime":1576.405,"endTime":1580.211,"body":"for more sets so there's a number like"},{"speaker":"[bryan_boorstein]","startTime":1580.331,"endTime":1584.458,"body":"rest pause sets too like i always"},{"speaker":"[bryan_boorstein]","startTime":1580.331,"endTime":1584.458,"body":"do just one rest pause set so like"},{"speaker":"[bryan_boorstein]","startTime":1584.498,"endTime":1587.724,"body":"somebody d m m esterday i was"},{"speaker":"[bryan_boorstein]","startTime":1584.498,"endTime":1587.724,"body":"like how would you count volume if you're"},{"speaker":"[bryan_boorstein]","startTime":1587.744,"endTime":1590.829,"body":"doing four rest pause sets and i'm"},{"speaker":"[bryan_boorstein]","startTime":1587.744,"endTime":1590.829,"body":"like wait you mean like you do a"},{"speaker":"[bryan_boorstein]","startTime":1590.909,"endTime":1594.735,"body":"buyin set and then you know rest"},{"speaker":"[bryan_boorstein]","startTime":1590.909,"endTime":1594.735,"body":"fifteen seconds and another set and then fifteen"},{"speaker":"[bryan_boorstein]","startTime":1594.775,"endTime":1597.76,"body":"seconds another set and like all the"},{"speaker":"[bryan_boorstein]","startTime":1594.775,"endTime":1597.76,"body":"way down until you've done four those and"},{"speaker":"[bryan_boorstein]","startTime":1597.8,"endTime":1601.206,"body":"he was like yeah yeah and i"},{"speaker":"[bryan_boorstein]","startTime":1597.8,"endTime":1601.206,"body":"was like god that's really hard to say"},{"speaker":"[bryan_boorstein]","startTime":1601.346,"endTime":1604.812,"body":"because you're getting like you know three"},{"speaker":"[bryan_boorstein]","startTime":1601.346,"endTime":1604.812,"body":"to five effective reps every time you do"},{"speaker":"[bryan_boorstein]","startTime":1604.932,"endTime":1608.939,"body":"it but i don't know if i"},{"speaker":"[bryan_boorstein]","startTime":1604.932,"endTime":1608.939,"body":"feel good calling it a full set but"},{"speaker":"[bryan_boorstein]","startTime":1608.959,"endTime":1612.825,"body":"that's like an example of an approach"},{"speaker":"[bryan_boorstein]","startTime":1608.959,"endTime":1612.825,"body":"that i wouldn't take in a deficit that"},{"speaker":"[bryan_boorstein]","startTime":1612.865,"endTime":1617.193,"body":"i think would be something that may"},{"speaker":"[bryan_boorstein]","startTime":1612.865,"endTime":1617.193,"body":"be could could help facilitate growth and be"},{"speaker":"[bryan_boorstein]","startTime":1617.253,"endTime":1621.58,"body":"able to recover from if you're in"},{"speaker":"[bryan_boorstein]","startTime":1617.253,"endTime":1621.58,"body":"a surplus so so that ball it's a"},{"speaker":"[bryan_boorstein]","startTime":1621.64,"endTime":1624.844,"body":"volume and effort is kind of up"},{"speaker":"[bryan_boorstein]","startTime":1621.64,"endTime":1624.844,"body":"to you on how you want to implement"},{"speaker":"[bryan_boorstein]","startTime":1624.884,"endTime":1628.469,"body":"that but you definitely just have more"},{"speaker":"[bryan_boorstein]","startTime":1624.884,"endTime":1628.469,"body":"recovery resources and ways that you can use"},{"speaker":"[bryan_boorstein]","startTime":1628.529,"endTime":1630.594,"body":"that oh"},{"speaker":"[aaron_straker]","startTime":1631.176,"endTime":1633.018,"body":"yeah i don't have anything else to"},{"speaker":"[aaron_straker]","startTime":1631.176,"endTime":1633.018,"body":"add on that one"},{"speaker":"[bryan_boorstein]","startTime":1634.241,"endTime":1639.87,"body":"and then with specialization the reason i"},{"speaker":"[bryan_boorstein]","startTime":1634.241,"endTime":1639.87,"body":"think that that's so relevant here is is"},{"speaker":"[bryan_boorstein]","startTime":1639.93,"endTime":1643.957,"body":"thinking back to like last year and"},{"speaker":"[bryan_boorstein]","startTime":1639.93,"endTime":1643.957,"body":"we did our abs experiment you remember that"},{"speaker":"[bryan_boorstein]","startTime":1644.137,"endTime":1650.67,"body":"we did our abs experiment and i"},{"speaker":"[bryan_boorstein]","startTime":1644.137,"endTime":1650.67,"body":"posted about it on instagram and i had"},{"speaker":"[bryan_boorstein]","startTime":1650.71,"endTime":1654.499,"body":"a couple of critiques that that i"},{"speaker":"[bryan_boorstein]","startTime":1650.71,"endTime":1654.499,"body":"really i like that people provided me this"},{"speaker":"[bryan_boorstein]","startTime":1654.579,"endTime":1658.387,"body":"feedback but they were like you know"},{"speaker":"[bryan_boorstein]","startTime":1654.579,"endTime":1658.387,"body":"can you really expect your abs to grow"},{"speaker":"[bryan_boorstein]","startTime":1659.62,"endTime":1663.406,"body":"by specializing on them or even in"},{"speaker":"[bryan_boorstein]","startTime":1659.62,"endTime":1663.406,"body":"that case it was specializing because i wasn't"},{"speaker":"[bryan_boorstein]","startTime":1663.486,"endTime":1666.812,"body":"training them and then i went to"},{"speaker":"[bryan_boorstein]","startTime":1663.486,"endTime":1666.812,"body":"training them but they're like can you really"},{"speaker":"[bryan_boorstein]","startTime":1666.832,"endTime":1670.358,"body":"expect them to grow because you're in"},{"speaker":"[bryan_boorstein]","startTime":1666.832,"endTime":1670.358,"body":"a deficit and and that that you know"},{"speaker":"[bryan_boorstein]","startTime":1670.458,"endTime":1674.763,"body":"is very relevant because if you're going"},{"speaker":"[bryan_boorstein]","startTime":1670.458,"endTime":1674.763,"body":"to specialize on a muscle group man you"},{"speaker":"[bryan_boorstein]","startTime":1674.863,"endTime":1679.428,"body":"got to give it some nutrition to"},{"speaker":"[bryan_boorstein]","startTime":1674.863,"endTime":1679.428,"body":"be able to support that growth and so"},{"speaker":"[bryan_boorstein]","startTime":1681.123,"endTime":1687.403,"body":"from that experience i now will pretty"},{"speaker":"[bryan_boorstein]","startTime":1681.123,"endTime":1687.403,"body":"much not someone on any sort of specialization"},{"speaker":"[bryan_boorstein]","startTime":1688.425,"endTime":1692.852,"body":"without at least being you know maintenance"},{"speaker":"[bryan_boorstein]","startTime":1688.425,"endTime":1692.852,"body":"or maintenance plus so that you can provide"},{"speaker":"[bryan_boorstein]","startTime":1693.253,"endTime":1698.041,"body":"the nutritional resources that you need to"},{"speaker":"[bryan_boorstein]","startTime":1693.253,"endTime":1698.041,"body":"facilitate that growth so that along the lines"},{"speaker":"[bryan_boorstein]","startTime":1698.081,"endTime":1701.947,"body":"of with specialization like yes you're providing"},{"speaker":"[bryan_boorstein]","startTime":1698.081,"endTime":1701.947,"body":"at the building blocks and the nutrition so"},{"speaker":"[bryan_boorstein]","startTime":1702.008,"endTime":1707.437,"body":"that it can grow but then you"},{"speaker":"[bryan_boorstein]","startTime":1702.008,"endTime":1707.437,"body":"also have the recovery available so that you"},{"speaker":"[bryan_boorstein]","startTime":1707.477,"endTime":1712.585,"body":"can implement some of number one the"},{"speaker":"[bryan_boorstein]","startTime":1707.477,"endTime":1712.585,"body":"volume or the effort on a specific muscle"},{"speaker":"[bryan_boorstein]","startTime":1712.645,"endTime":1716.111,"body":"group so you can kind of you"},{"speaker":"[bryan_boorstein]","startTime":1712.645,"endTime":1716.111,"body":"have more freedom on the way that you"},{"speaker":"[bryan_boorstein]","startTime":1716.151,"endTime":1719.817,"body":"can design your programming and essentially say"},{"speaker":"[bryan_boorstein]","startTime":1716.151,"endTime":1719.817,"body":"like hey i want my arms to grow"},{"speaker":"[bryan_boorstein]","startTime":1720.058,"endTime":1725.607,"body":"so we're going to use some sort"},{"speaker":"[bryan_boorstein]","startTime":1720.058,"endTime":1725.607,"body":"of tactic whether it's like a escalating volume"},{"speaker":"[bryan_boorstein]","startTime":1725.687,"endTime":1732.238,"body":"protocol or an increasing effort protocol or"},{"speaker":"[bryan_boorstein]","startTime":1725.687,"endTime":1732.238,"body":"a combination of the two and and we're"},{"speaker":"[bryan_boorstein]","startTime":1732.278,"endTime":1735.454,"body":"going to put the this food to"},{"speaker":"[bryan_boorstein]","startTime":1732.278,"endTime":1735.454,"body":"good use and we're going to grow a"},{"speaker":"[bryan_boorstein]","startTime":1735.494,"endTime":1735.877,"body":"body part"},{"speaker":"[aaron_straker]","startTime":1739.376,"endTime":1742.34,"body":"yeah i agree there i don't have"},{"speaker":"[aaron_straker]","startTime":1739.376,"endTime":1742.34,"body":"anything to ad on that one i mean"},{"speaker":"[aaron_straker]","startTime":1742.481,"endTime":1745.125,"body":"super straightforward on doesn't make"},{"speaker":"[bryan_boorstein]","startTime":1745.16,"endTime":1745.304,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1745.185,"endTime":1747.329,"body":"the most sense to specialize when you're"},{"speaker":"[bryan_boorstein]","startTime":1747.822,"endTime":1747.842,"body":"h"},{"speaker":"[aaron_straker]","startTime":1747.93,"endTime":1748.891,"body":"even your muscle building"},{"speaker":"[bryan_boorstein]","startTime":1748.629,"endTime":1748.65,"body":"m"},{"speaker":"[aaron_straker]","startTime":1749.092,"endTime":1751.787,"body":"you know resources are very thin"},{"speaker":"[bryan_boorstein]","startTime":1752.96,"endTime":1759.15,"body":"a more aggressive approach to progression is"},{"speaker":"[bryan_boorstein]","startTime":1752.96,"endTime":1759.15,"body":"the third one on training and i think"},{"speaker":"[bryan_boorstein]","startTime":1759.17,"endTime":1763.517,"body":"this one's kind of self explanatory it's"},{"speaker":"[bryan_boorstein]","startTime":1759.17,"endTime":1763.517,"body":"like if you're in a deficit you may"},{"speaker":"[bryan_boorstein]","startTime":1763.597,"endTime":1767.723,"body":"not increase at all or if you"},{"speaker":"[bryan_boorstein]","startTime":1763.597,"endTime":1767.723,"body":"do it's probably mostly neurological and you know"},{"speaker":"[bryan_boorstein]","startTime":1767.803,"endTime":1773.169,"body":"it's a rep here or rep there"},{"speaker":"[bryan_boorstein]","startTime":1767.803,"endTime":1773.169,"body":"when you are giving your body more food"},{"speaker":"[bryan_boorstein]","startTime":1774.432,"endTime":1778.145,"body":"and recovery resources you might be able"},{"speaker":"[bryan_boorstein]","startTime":1774.432,"endTime":1778.145,"body":"to progress a little faster and i would"},{"speaker":"[bryan_boorstein]","startTime":1778.225,"endTime":1786.313,"body":"say that like if you're oscillating on"},{"speaker":"[bryan_boorstein]","startTime":1778.225,"endTime":1786.313,"body":"that spectrum of philosophical approach to progressive overload"},{"speaker":"[bryan_boorstein]","startTime":1786.394,"endTime":1789.719,"body":"of just kind of like sitting there"},{"speaker":"[bryan_boorstein]","startTime":1786.394,"endTime":1789.719,"body":"and waiting for it to happen so that"},{"speaker":"[bryan_boorstein]","startTime":1790.02,"endTime":1793.385,"body":"you know you can then be like"},{"speaker":"[bryan_boorstein]","startTime":1790.02,"endTime":1793.385,"body":"oh shit look i got stronger let's add"},{"speaker":"[bryan_boorstein]","startTime":1793.445,"endTime":1800.584,"body":"some weight versus the more purposeful approach"},{"speaker":"[bryan_boorstein]","startTime":1793.445,"endTime":1800.584,"body":"to progressive overload where you kind of you"},{"speaker":"[bryan_boorstein]","startTime":1800.644,"endTime":1804.689,"body":"know force the hand and maybe every"},{"speaker":"[bryan_boorstein]","startTime":1800.644,"endTime":1804.689,"body":"week you're adding a pound or two pounds"},{"speaker":"[bryan_boorstein]","startTime":1805.71,"endTime":1808.252,"body":"two raps or a wrap or whatever"},{"speaker":"[bryan_boorstein]","startTime":1805.71,"endTime":1808.252,"body":"it is like like you kind of go"},{"speaker":"[bryan_boorstein]","startTime":1808.372,"endTime":1812.777,"body":"into the session with an intention to"},{"speaker":"[bryan_boorstein]","startTime":1808.372,"endTime":1812.777,"body":"increase it's really like a mental state maybe"},{"speaker":"[bryan_boorstein]","startTime":1812.817,"endTime":1817.302,"body":"it's like either i go into the"},{"speaker":"[bryan_boorstein]","startTime":1812.817,"endTime":1817.302,"body":"session to like see what happens or i"},{"speaker":"[bryan_boorstein]","startTime":1817.403,"endTime":1820.388,"body":"go into the session to be like"},{"speaker":"[bryan_boorstein]","startTime":1817.403,"endTime":1820.388,"body":"you i'm going to handle this ship and"},{"speaker":"[bryan_boorstein]","startTime":1820.468,"endTime":1823.292,"body":"i am going to add a wrap"},{"speaker":"[bryan_boorstein]","startTime":1820.468,"endTime":1823.292,"body":"er i'm going to add two point five"},{"speaker":"[bryan_boorstein]","startTime":1823.353,"endTime":1827.96,"body":"pounds or whatever it is so so"},{"speaker":"[bryan_boorstein]","startTime":1823.353,"endTime":1827.96,"body":"maybe your mind set is just such you"},{"speaker":"[bryan_boorstein]","startTime":1828.18,"endTime":1833.567,"body":"are going to push for progression instead"},{"speaker":"[bryan_boorstein]","startTime":1828.18,"endTime":1833.567,"body":"of waiting for progression to come to you"},{"speaker":"[bryan_boorstein]","startTime":1833.868,"endTime":1834.449,"body":"a little bit more"},{"speaker":"[aaron_straker]","startTime":1837.005,"endTime":1842.614,"body":"yeah i mean that it's a perfect"},{"speaker":"[aaron_straker]","startTime":1837.005,"endTime":1842.614,"body":"time for that because of again you you're"},{"speaker":"[aaron_straker]","startTime":1843.015,"endTime":1850.89,"body":"well fed the recovery capacity is there"},{"speaker":"[aaron_straker]","startTime":1843.015,"endTime":1850.89,"body":"the extra resources to facilitate the adaptation are"},{"speaker":"[aaron_straker]","startTime":1851.471,"endTime":1855.642,"body":"there and you can really i mean"},{"speaker":"[aaron_straker]","startTime":1851.471,"endTime":1855.642,"body":"at least i believe you should be pushing"},{"speaker":"[aaron_straker]","startTime":1855.882,"endTime":1857.71,"body":"for that during these times"},{"speaker":"[bryan_boorstein]","startTime":1857.46,"endTime":1857.583,"body":"yep"},{"speaker":"[aaron_straker]","startTime":1858.995,"endTime":1859.303,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1859.601,"endTime":1860.823,"body":"and then the last one on training"},{"speaker":"[aaron_straker]","startTime":1860.825,"endTime":1861.515,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1860.883,"endTime":1865.892,"body":"is selecting more lengthened overload movements and"},{"speaker":"[bryan_boorstein]","startTime":1860.883,"endTime":1865.892,"body":"i think this one at least if you"},{"speaker":"[bryan_boorstein]","startTime":1865.952,"endTime":1872.221,"body":"listen to us and follow us s"},{"speaker":"[bryan_boorstein]","startTime":1865.952,"endTime":1872.221,"body":"pretty self explanatory to just when you're in"},{"speaker":"[bryan_boorstein]","startTime":1872.261,"endTime":1876.386,"body":"that fed state you can just recover"},{"speaker":"[bryan_boorstein]","startTime":1872.261,"endTime":1876.386,"body":"from more so you should use more movements"},{"speaker":"[bryan_boorstein]","startTime":1876.406,"endTime":1882.024,"body":"that are more effective not to say"},{"speaker":"[bryan_boorstein]","startTime":1876.406,"endTime":1882.024,"body":"that there is n't advantage to using short"},{"speaker":"[bryan_boorstein]","startTime":1882.104,"endTime":1886.251,"body":"overload movements and that's actually one of"},{"speaker":"[bryan_boorstein]","startTime":1882.104,"endTime":1886.251,"body":"the topics that we're saving for next episode"},{"speaker":"[bryan_boorstein]","startTime":1886.411,"endTime":1892.1,"body":"with the discussion i had with cass"},{"speaker":"[bryan_boorstein]","startTime":1886.411,"endTime":1892.1,"body":"um so so it's not the movements are"},{"speaker":"[bryan_boorstein]","startTime":1892.241,"endTime":1895.426,"body":"the short overload movements are bad and"},{"speaker":"[bryan_boorstein]","startTime":1892.241,"endTime":1895.426,"body":"like one of the really positives of short"},{"speaker":"[bryan_boorstein]","startTime":1895.526,"endTime":1900.975,"body":"overload movements is the way that it"},{"speaker":"[bryan_boorstein]","startTime":1895.526,"endTime":1900.975,"body":"can shuttle blood nutrients and glyogitant stuff into"},{"speaker":"[bryan_boorstein]","startTime":1901.055,"endTime":1907.768,"body":"the muscles a little bit more effectively"},{"speaker":"[bryan_boorstein]","startTime":1901.055,"endTime":1907.768,"body":"and facilitate that and what's at the actual"},{"speaker":"[bryan_boorstein]","startTime":1907.849,"endTime":1908.875,"body":"term i'm looking for there"},{"speaker":"[aaron_straker]","startTime":1909.056,"endTime":1910.018,"body":"glucosryuptake"},{"speaker":"[bryan_boorstein]","startTime":1910.8,"endTime":1916.429,"body":"perfect yeah there we go so so"},{"speaker":"[bryan_boorstein]","startTime":1910.8,"endTime":1916.429,"body":"so i think that that is a reason"},{"speaker":"[bryan_boorstein]","startTime":1916.529,"endTime":1922.299,"body":"to use short overload movements in a"},{"speaker":"[bryan_boorstein]","startTime":1916.529,"endTime":1922.299,"body":"in a gaining phase too but it's more"},{"speaker":"[bryan_boorstein]","startTime":1922.399,"endTime":1927.487,"body":"just like hey you know if you're"},{"speaker":"[bryan_boorstein]","startTime":1922.399,"endTime":1927.487,"body":"going to push the limits on things like"},{"speaker":"[bryan_boorstein]","startTime":1927.588,"endTime":1933.698,"body":"ardls and pendulum squats um and select"},{"speaker":"[bryan_boorstein]","startTime":1927.588,"endTime":1933.698,"body":"more of these like length and bias movements"},{"speaker":"[bryan_boorstein]","startTime":1933.758,"endTime":1938.587,"body":"for other muscle groups then then doing"},{"speaker":"[bryan_boorstein]","startTime":1933.758,"endTime":1938.587,"body":"that and adding volume and effort and the"},{"speaker":"[bryan_boorstein]","startTime":1938.627,"endTime":1944.74,"body":"things that we discussed above in a"},{"speaker":"[bryan_boorstein]","startTime":1938.627,"endTime":1944.74,"body":"gaining phase are just going to be a"},{"speaker":"[bryan_boorstein]","startTime":1944.8,"endTime":1948.208,"body":"more prudent move as far as you"},{"speaker":"[bryan_boorstein]","startTime":1944.8,"endTime":1948.208,"body":"know making sure that you are recovered and"},{"speaker":"[bryan_boorstein]","startTime":1948.729,"endTime":1952.618,"body":"not causing so much damage that you"},{"speaker":"[bryan_boorstein]","startTime":1948.729,"endTime":1952.618,"body":"can't actually facilitate growth"},{"speaker":"[aaron_straker]","startTime":1955.616,"endTime":1956.579,"body":"yeah i agree completely"},{"speaker":"[bryan_boorstein]","startTime":1956.28,"endTime":1956.97,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1956.66,"endTime":1958.506,"body":"on that one i don't have much"},{"speaker":"[aaron_straker]","startTime":1956.66,"endTime":1958.506,"body":"to add on it"},{"speaker":"[bryan_boorstein]","startTime":1958.74,"endTime":1961.206,"body":"cool well let's jump into the first"},{"speaker":"[bryan_boorstein]","startTime":1958.74,"endTime":1961.206,"body":"nutrition category"},{"speaker":"[aaron_straker]","startTime":1961.945,"endTime":1965.872,"body":"yeah and i mean this one isn't"},{"speaker":"[aaron_straker]","startTime":1961.945,"endTime":1965.872,"body":"so much nutrition i guess but what i"},{"speaker":"[aaron_straker]","startTime":1965.972,"endTime":1970.359,"body":"have here is like you just have"},{"speaker":"[aaron_straker]","startTime":1965.972,"endTime":1970.359,"body":"to give yourself enough time to actually create"},{"speaker":"[aaron_straker]","startTime":1970.599,"endTime":1976.893,"body":"a tangible change that's probably not weeks"},{"speaker":"[aaron_straker]","startTime":1970.599,"endTime":1976.893,"body":"that's definitely not six weeks and it may"},{"speaker":"[aaron_straker]","startTime":1976.993,"endTime":1982.205,"body":"not even be potentially twelve weeks like"},{"speaker":"[aaron_straker]","startTime":1976.993,"endTime":1982.205,"body":"the last time i went on a gaining"},{"speaker":"[aaron_straker]","startTime":1982.305,"endTime":1988.095,"body":"phase it was eight months long and"},{"speaker":"[aaron_straker]","startTime":1982.305,"endTime":1988.095,"body":"i put on i was like one ninety"},{"speaker":"[aaron_straker]","startTime":1988.175,"endTime":1992.543,"body":"five i put on about eleven pounds"},{"speaker":"[aaron_straker]","startTime":1988.175,"endTime":1992.543,"body":"eleven to twelve pounds in that eight months"},{"speaker":"[aaron_straker]","startTime":1993.144,"endTime":1996.753,"body":"and it was like it was a"},{"speaker":"[aaron_straker]","startTime":1993.144,"endTime":1996.753,"body":"lot of food at slow obviously at a"},{"speaker":"[aaron_straker]","startTime":1996.834,"endTime":2003.188,"body":"more advanced training age it's going to"},{"speaker":"[aaron_straker]","startTime":1996.834,"endTime":2003.188,"body":"be slower but um it's something that will"},{"speaker":"[aaron_straker]","startTime":2003.915,"endTime":2006.779,"body":"people often try and undershot like i'm"},{"speaker":"[aaron_straker]","startTime":2003.915,"endTime":2006.779,"body":"goin t go on an eight week gaining"},{"speaker":"[aaron_straker]","startTime":2006.839,"endTime":2009.664,"body":"faith and then i'm going to cut"},{"speaker":"[aaron_straker]","startTime":2006.839,"endTime":2009.664,"body":"for six weeks and i'm like you're going"},{"speaker":"[aaron_straker]","startTime":2009.704,"endTime":2013.531,"body":"to end up exactly where you are"},{"speaker":"[aaron_straker]","startTime":2009.704,"endTime":2013.531,"body":"right now at the end of those whatever"},{"speaker":"[aaron_straker]","startTime":2013.991,"endTime":2020.476,"body":"you know fourteen weeks is and it's"},{"speaker":"[aaron_straker]","startTime":2013.991,"endTime":2020.476,"body":"unless you're like a beginner or something like"},{"speaker":"[aaron_straker]","startTime":2020.516,"endTime":2024.741,"body":"that people think things will change much"},{"speaker":"[aaron_straker]","startTime":2020.516,"endTime":2024.741,"body":"faster than they actually do and if you"},{"speaker":"[aaron_straker]","startTime":2024.821,"endTime":2029.846,"body":"do want to create a tangible change"},{"speaker":"[aaron_straker]","startTime":2024.821,"endTime":2029.846,"body":"actually improve your physique or when you do"},{"speaker":"[aaron_straker]","startTime":2030.006,"endTime":2035.375,"body":"deficit and let's say like a year"},{"speaker":"[aaron_straker]","startTime":2030.006,"endTime":2035.375,"body":"from now give yourself four five six seven"},{"speaker":"[aaron_straker]","startTime":2035.515,"endTime":2040.303,"body":"eight months or even up to you"},{"speaker":"[aaron_straker]","startTime":2035.515,"endTime":2040.303,"body":"know a year plus of actually eating for"},{"speaker":"[aaron_straker]","startTime":2040.444,"endTime":2041.292,"body":"changing put man"},{"speaker":"[bryan_boorstein]","startTime":2041.15,"endTime":2045.236,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2042.366,"endTime":2045.182,"body":"significant amount of tissue you think they're"},{"speaker":"[aaron_straker]","startTime":2042.366,"endTime":2045.182,"body":"brian"},{"speaker":"[bryan_boorstein]","startTime":2046.398,"endTime":2051.246,"body":"yeah i fully agree i actually it"},{"speaker":"[bryan_boorstein]","startTime":2046.398,"endTime":2051.246,"body":"makes me think of something else that's kind"},{"speaker":"[bryan_boorstein]","startTime":2051.286,"endTime":2058.458,"body":"of related which is you often hear"},{"speaker":"[bryan_boorstein]","startTime":2051.286,"endTime":2058.458,"body":"this idea of cementing your gains which more"},{"speaker":"[bryan_boorstein]","startTime":2058.518,"endTime":2062.7650000000003,"body":"or less might be this concept of"},{"speaker":"[bryan_boorstein]","startTime":2058.518,"endTime":2062.7650000000003,"body":"you know after you do a gaining phase"},{"speaker":"[bryan_boorstein]","startTime":2063.166,"endTime":2067.673,"body":"you don't want to jump right into"},{"speaker":"[bryan_boorstein]","startTime":2063.166,"endTime":2067.673,"body":"a defi because their potentially is a delayed"},{"speaker":"[bryan_boorstein]","startTime":2068.5550000000003,"endTime":2076.047,"body":"effect of hypertrophy that maybe takes two"},{"speaker":"[bryan_boorstein]","startTime":2068.5550000000003,"endTime":2076.047,"body":"to six weeks to like fully cement what"},{"speaker":"[bryan_boorstein]","startTime":2076.087,"endTime":2079.212,"body":"are your thoughts on that i've heard"},{"speaker":"[bryan_boorstein]","startTime":2076.087,"endTime":2079.212,"body":"mike tell talk a lot about this and"},{"speaker":"[bryan_boorstein]","startTime":2079.553,"endTime":2085.91,"body":"i don't know what if there's scientific"},{"speaker":"[bryan_boorstein]","startTime":2079.553,"endTime":2085.91,"body":"basis for it it's just conjecture yeah"},{"speaker":"[aaron_straker]","startTime":2085.246,"endTime":2091.236,"body":"i don't to my knowledge there's there's"},{"speaker":"[aaron_straker]","startTime":2085.246,"endTime":2091.236,"body":"nothing really supporting it nothing that i've seen"},{"speaker":"[aaron_straker]","startTime":2091.296,"endTime":2099.029,"body":"at least however from from my own"},{"speaker":"[aaron_straker]","startTime":2091.296,"endTime":2099.029,"body":"theory and conjecture standpoint i do somewhat agree"},{"speaker":"[aaron_straker]","startTime":2099.069,"endTime":2102.595,"body":"with it because let's say someone has"},{"speaker":"[aaron_straker]","startTime":2099.069,"endTime":2102.595,"body":"like like i have a client right who"},{"speaker":"[aaron_straker]","startTime":2102.615,"endTime":2105.86,"body":"has a goal weight of like one"},{"speaker":"[aaron_straker]","startTime":2102.615,"endTime":2105.86,"body":"seventy five that was a ten pound gaining"},{"speaker":"[aaron_straker]","startTime":2105.94,"endTime":2109.847,"body":"face if we were to just like"},{"speaker":"[aaron_straker]","startTime":2105.94,"endTime":2109.847,"body":"okay we hit it let's go into a"},{"speaker":"[aaron_straker]","startTime":2109.907,"endTime":2115.436,"body":"deficit now like because your food is"},{"speaker":"[aaron_straker]","startTime":2109.907,"endTime":2115.436,"body":"so high once you know near the end"},{"speaker":"[aaron_straker]","startTime":2115.476,"endTime":2118.962,"body":"of the scanyphase if you're just still"},{"speaker":"[aaron_straker]","startTime":2115.476,"endTime":2118.962,"body":"cut that back down to maintenance or whatever"},{"speaker":"[aaron_straker]","startTime":2119.463,"endTime":2126.334,"body":"you're going no blues at least like"},{"speaker":"[aaron_straker]","startTime":2119.463,"endTime":2126.334,"body":"one to three some pounds just through because"},{"speaker":"[aaron_straker]","startTime":2126.695,"endTime":2129.54,"body":"some of it's gonna be like gout"},{"speaker":"[aaron_straker]","startTime":2126.695,"endTime":2129.54,"body":"content glikaginand"},{"speaker":"[bryan_boorstein]","startTime":2129.445,"endTime":2129.92,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2129.6,"endTime":2134.007,"body":"that sort of thing so like with"},{"speaker":"[aaron_straker]","startTime":2129.6,"endTime":2134.007,"body":"most things on a gaining phase if there"},{"speaker":"[aaron_straker]","startTime":2134.127,"endTime":2137.413,"body":"is a weight target or something like"},{"speaker":"[aaron_straker]","startTime":2134.127,"endTime":2137.413,"body":"that i like to overshoot a little bit"},{"speaker":"[aaron_straker]","startTime":2137.513,"endTime":2140.859,"body":"knowing that when we bring food back"},{"speaker":"[aaron_straker]","startTime":2137.513,"endTime":2140.859,"body":"to an estimated maintenance it's going to drop"},{"speaker":"[aaron_straker]","startTime":2140.919,"endTime":2142.602,"body":"down a little bit to the same"},{"speaker":"[aaron_straker]","startTime":2140.919,"endTime":2142.602,"body":"thing"},{"speaker":"[bryan_boorstein]","startTime":2142.643,"endTime":2143.15,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2142.682,"endTime":2145.987,"body":"vice versa let's say someone has a"},{"speaker":"[aaron_straker]","startTime":2142.682,"endTime":2145.987,"body":"goal of like a hundred and eighty pounds"},{"speaker":"[aaron_straker]","startTime":2146.568,"endTime":2150.435,"body":"for a fat loss phase i'm going"},{"speaker":"[aaron_straker]","startTime":2146.568,"endTime":2150.435,"body":"to recommend we push to like one seventy"},{"speaker":"[aaron_straker]","startTime":2150.735,"endTime":2153.9,"body":"six one seventy seven because i know"},{"speaker":"[aaron_straker]","startTime":2150.735,"endTime":2153.9,"body":"when we reverse"},{"speaker":"[bryan_boorstein]","startTime":2153.74,"endTime":2153.986,"body":"yes"},{"speaker":"[aaron_straker]","startTime":2154.041,"endTime":2157.788,"body":"up we're going to put on two"},{"speaker":"[aaron_straker]","startTime":2154.041,"endTime":2157.788,"body":"three four five pounds from their sort of"},{"speaker":"[aaron_straker]","startTime":2157.849,"endTime":2158.17,"body":"thing so"},{"speaker":"[bryan_boorstein]","startTime":2158.127,"endTime":2158.66,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2159.092,"endTime":2164.486,"body":"yeah to wrap it up nothing that"},{"speaker":"[aaron_straker]","startTime":2159.092,"endTime":2164.486,"body":"i know in the research however do agree"},{"speaker":"[aaron_straker]","startTime":2164.687,"endTime":2169.12,"body":"with some of what mike has you"},{"speaker":"[aaron_straker]","startTime":2164.687,"endTime":2169.12,"body":"know stated in this"},{"speaker":"[bryan_boorstein]","startTime":2170.14,"endTime":2174.066,"body":"gotcha and then i want to also"},{"speaker":"[bryan_boorstein]","startTime":2170.14,"endTime":2174.066,"body":"just pull out one other thing you said"},{"speaker":"[bryan_boorstein]","startTime":2174.126,"endTime":2177.812,"body":"there that i relate to to and"},{"speaker":"[bryan_boorstein]","startTime":2174.126,"endTime":2177.812,"body":"i think is something others should should take"},{"speaker":"[bryan_boorstein]","startTime":2177.832,"endTime":2181.999,"body":"into account is the idea of slow"},{"speaker":"[bryan_boorstein]","startTime":2177.832,"endTime":2181.999,"body":"weight gain over a long period of time"},{"speaker":"[bryan_boorstein]","startTime":2182.38,"endTime":2184.964,"body":"and so you mentioned i think it"},{"speaker":"[bryan_boorstein]","startTime":2182.38,"endTime":2184.964,"body":"was eight months and you gained eleven or"},{"speaker":"[bryan_boorstein]","startTime":2185.004,"endTime":2191.535,"body":"twelve pounds and so when you look"},{"speaker":"[bryan_boorstein]","startTime":2185.004,"endTime":2191.535,"body":"at my last three years of my nutritional"},{"speaker":"[bryan_boorstein]","startTime":2191.595,"endTime":2197.345,"body":"periodization i follow a ver very similar"},{"speaker":"[bryan_boorstein]","startTime":2191.595,"endTime":2197.345,"body":"route to that where i diet for three"},{"speaker":"[bryan_boorstein]","startTime":2197.365,"endTime":2202.654,"body":"to four months and i gain for"},{"speaker":"[bryan_boorstein]","startTime":2197.365,"endTime":2202.654,"body":"eight to nine months and during the period"},{"speaker":"[bryan_boorstein]","startTime":2202.694,"endTime":2209.385,"body":"of gaining it's almost always twelve to"},{"speaker":"[bryan_boorstein]","startTime":2202.694,"endTime":2209.385,"body":"fifteen pounds over eight to nine months and"},{"speaker":"[bryan_boorstein]","startTime":2209.445,"endTime":2212.991,"body":"so you're looking at you know one"},{"speaker":"[bryan_boorstein]","startTime":2209.445,"endTime":2212.991,"body":"and a third one and a half pounds"},{"speaker":"[bryan_boorstein]","startTime":2213.652,"endTime":2217.659,"body":"maybe up to two each month depending"},{"speaker":"[bryan_boorstein]","startTime":2213.652,"endTime":2217.659,"body":"kind of on the month and where i"},{"speaker":"[bryan_boorstein]","startTime":2217.819,"endTime":2223.71,"body":"am and the process obviously the first"},{"speaker":"[bryan_boorstein]","startTime":2217.819,"endTime":2223.71,"body":"pounds from one eighty two to one ninety"},{"speaker":"[bryan_boorstein]","startTime":2223.81,"endTime":2227.036,"body":"are going to come on a lot"},{"speaker":"[bryan_boorstein]","startTime":2223.81,"endTime":2227.036,"body":"faster and then the pounds from one ninety"},{"speaker":"[bryan_boorstein]","startTime":2227.116,"endTime":2232.425,"body":"to one ninety five are going to"},{"speaker":"[bryan_boorstein]","startTime":2227.116,"endTime":2232.425,"body":"come quite a bit slower but but i"},{"speaker":"[bryan_boorstein]","startTime":2232.465,"endTime":2237.012,"body":"think that that's important and it extends"},{"speaker":"[bryan_boorstein]","startTime":2232.465,"endTime":2237.012,"body":"your runway and that's the most important part"},{"speaker":"[bryan_boorstein]","startTime":2237.313,"endTime":2242.462,"body":"when when like in the past i"},{"speaker":"[bryan_boorstein]","startTime":2237.313,"endTime":2242.462,"body":"would get really aggressive with my because either"},{"speaker":"[bryan_boorstein]","startTime":2242.722,"endTime":2245.266,"body":"i was done with the diet and"},{"speaker":"[bryan_boorstein]","startTime":2242.722,"endTime":2245.266,"body":"i was like all the food you know"},{"speaker":"[bryan_boorstein]","startTime":2245.727,"endTime":2249.293,"body":"or it was like there's a massive"},{"speaker":"[bryan_boorstein]","startTime":2245.727,"endTime":2249.293,"body":"change in life style like i remember in"},{"speaker":"[bryan_boorstein]","startTime":2249.473,"endTime":2254.401,"body":"uh in college and post college it"},{"speaker":"[bryan_boorstein]","startTime":2249.473,"endTime":2254.401,"body":"would be like okay dieting time and there"},{"speaker":"[bryan_boorstein]","startTime":2254.442,"endTime":2257.727,"body":"would be like all of this you"},{"speaker":"[bryan_boorstein]","startTime":2254.442,"endTime":2257.727,"body":"know focus on training and eating the right"},{"speaker":"[bryan_boorstein]","startTime":2257.747,"endTime":2261.353,"body":"foods but then also a bunch of"},{"speaker":"[bryan_boorstein]","startTime":2257.747,"endTime":2261.353,"body":"cardio like i would prioritize going for runs"},{"speaker":"[bryan_boorstein]","startTime":2261.433,"endTime":2265.56,"body":"and more bike rides and all of"},{"speaker":"[bryan_boorstein]","startTime":2261.433,"endTime":2265.56,"body":"these different things right and then you go"},{"speaker":"[bryan_boorstein]","startTime":2265.6,"endTime":2268.705,"body":"into gaining phase and suddenly all of"},{"speaker":"[bryan_boorstein]","startTime":2265.6,"endTime":2268.705,"body":"that would stop and it would just be"},{"speaker":"[bryan_boorstein]","startTime":2268.826,"endTime":2276.418,"body":"like okay i'm gaining now and i'm"},{"speaker":"[bryan_boorstein]","startTime":2268.826,"endTime":2276.418,"body":"like a solitary sedentary the sedentary guy who"},{"speaker":"[bryan_boorstein]","startTime":2276.578,"endTime":2279.884,"body":"just like drinks cohol in the weekends"},{"speaker":"[bryan_boorstein]","startTime":2276.578,"endTime":2279.884,"body":"and then trains really hard during the week"},{"speaker":"[bryan_boorstein]","startTime":2280.465,"endTime":2285.073,"body":"and and and though that wasn't super"},{"speaker":"[bryan_boorstein]","startTime":2280.465,"endTime":2285.073,"body":"effective because the scale would just shoot up"},{"speaker":"[bryan_boorstein]","startTime":2285.133,"endTime":2287.437,"body":"and then i would want to diet"},{"speaker":"[bryan_boorstein]","startTime":2285.133,"endTime":2287.437,"body":"again and it would be this like yo"},{"speaker":"[bryan_boorstein]","startTime":2287.537,"endTime":2291.503,"body":"yo ing thing so so taking this"},{"speaker":"[bryan_boorstein]","startTime":2287.537,"endTime":2291.503,"body":"more sustainable long term approach of maybe a"},{"speaker":"[bryan_boorstein]","startTime":2291.583,"endTime":2294.128,"body":"pound a month or a pound and"},{"speaker":"[bryan_boorstein]","startTime":2291.583,"endTime":2294.128,"body":"a half a month or something like that"},{"speaker":"[bryan_boorstein]","startTime":2294.228,"endTime":2298.455,"body":"is going to allow you to continue"},{"speaker":"[bryan_boorstein]","startTime":2294.228,"endTime":2298.455,"body":"gaining over time and maybe some of that"},{"speaker":"[bryan_boorstein]","startTime":2298.575,"endTime":2303.383,"body":"cementing actually happens during the game phase"},{"speaker":"[bryan_boorstein]","startTime":2298.575,"endTime":2303.383,"body":"because it's not like you're going eight to"},{"speaker":"[bryan_boorstein]","startTime":2303.443,"endTime":2306.769,"body":"twelve weeks and then you're like okay"},{"speaker":"[bryan_boorstein]","startTime":2303.443,"endTime":2306.769,"body":"i need to cement it it's like you're"},{"speaker":"[bryan_boorstein]","startTime":2306.809,"endTime":2311.817,"body":"going nine months so whatever cementing was"},{"speaker":"[bryan_boorstein]","startTime":2306.809,"endTime":2311.817,"body":"happening like probably already happened you know"},{"speaker":"[aaron_straker]","startTime":2312.905,"endTime":2313.326,"body":"yeah yeah"},{"speaker":"[bryan_boorstein]","startTime":2313.421,"endTime":2314.45,"body":"may"},{"speaker":"[aaron_straker]","startTime":2313.667,"endTime":2317.353,"body":"i totally agree with that that kind"},{"speaker":"[aaron_straker]","startTime":2313.667,"endTime":2317.353,"body":"of ties into a couple of things that"},{"speaker":"[bryan_boorstein]","startTime":2317.249,"endTime":2317.27,"body":"m"},{"speaker":"[aaron_straker]","startTime":2317.493,"endTime":2321.46,"body":"else we're going to talk about and"},{"speaker":"[aaron_straker]","startTime":2317.493,"endTime":2321.46,"body":"just for that estimating thing like like shameless"},{"speaker":"[aaron_straker]","startTime":2321.54,"endTime":2326.668,"body":"self plug here like i sell muscle"},{"speaker":"[aaron_straker]","startTime":2321.54,"endTime":2326.668,"body":"gain and fat models that do this periodizing"},{"speaker":"[aaron_straker]","startTime":2326.708,"endTime":2331.937,"body":"and estimating for you based on the"},{"speaker":"[aaron_straker]","startTime":2326.708,"endTime":2331.937,"body":"evidence be research we have on natural body"},{"speaker":"[aaron_straker]","startTime":2331.977,"endTime":2335.864,"body":"builders for periods of gaining and fat"},{"speaker":"[aaron_straker]","startTime":2331.977,"endTime":2335.864,"body":"loss so if you want to go on"},{"speaker":"[aaron_straker]","startTime":2335.924,"endTime":2338.81,"body":"a gating pane and you don't know"},{"speaker":"[aaron_straker]","startTime":2335.924,"endTime":2338.81,"body":"how much you should be aiming for per"},{"speaker":"[aaron_straker]","startTime":2338.87,"endTime":2342.94,"body":"week i have something that you can"},{"speaker":"[aaron_straker]","startTime":2338.87,"endTime":2342.94,"body":"find on my socials on my website that"},{"speaker":"[aaron_straker]","startTime":2343.0,"endTime":2347.488,"body":"literally does all that for you and"},{"speaker":"[aaron_straker]","startTime":2343.0,"endTime":2347.488,"body":"then the thing that i like that you"},{"speaker":"[aaron_straker]","startTime":2347.629,"endTime":2351.575,"body":"said um here brian is it ties"},{"speaker":"[aaron_straker]","startTime":2347.629,"endTime":2351.575,"body":"into a little bit of like what we're"},{"speaker":"[aaron_straker]","startTime":2351.615,"endTime":2354.801,"body":"going to talk about on flexibility so"},{"speaker":"[aaron_straker]","startTime":2351.615,"endTime":2354.801,"body":"you said like hey i will diet for"},{"speaker":"[aaron_straker]","startTime":2354.861,"endTime":2356.884,"body":"like three to four months but then"},{"speaker":"[bryan_boorstein]","startTime":2356.81,"endTime":2357.012,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2356.944,"endTime":2361.139,"body":"i will spend to nine months like"},{"speaker":"[aaron_straker]","startTime":2356.944,"endTime":2361.139,"body":"not dieting"},{"speaker":"[bryan_boorstein]","startTime":2360.95,"endTime":2361.61,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2361.199,"endTime":2366.508,"body":"and when you're not dieting and eating"},{"speaker":"[aaron_straker]","startTime":2361.199,"endTime":2366.508,"body":"more we have increased you know let's let's"},{"speaker":"[aaron_straker]","startTime":2366.548,"endTime":2369.573,"body":"just talk about it right now we'll"},{"speaker":"[aaron_straker]","startTime":2366.548,"endTime":2369.573,"body":"flop them so the next one we had"},{"speaker":"[aaron_straker]","startTime":2369.673,"endTime":2375.828,"body":"was like incorporate ting more lifestyle and"},{"speaker":"[aaron_straker]","startTime":2369.673,"endTime":2375.828,"body":"nutrition flexibility i am a very very big"},{"speaker":"[aaron_straker]","startTime":2375.908,"endTime":2381.917,"body":"proponent of when we are dieting the"},{"speaker":"[aaron_straker]","startTime":2375.908,"endTime":2381.917,"body":"outcome of the goal is to get the"},{"speaker":"[aaron_straker]","startTime":2381.957,"endTime":2386.484,"body":"job done right so many people try"},{"speaker":"[aaron_straker]","startTime":2381.957,"endTime":2386.484,"body":"fat loss instead of achieving fat loss because"},{"speaker":"[aaron_straker]","startTime":2386.524,"endTime":2390.411,"body":"they're trying to use the same flexibility"},{"speaker":"[aaron_straker]","startTime":2386.524,"endTime":2390.411,"body":"that they were at you or of surplus"},{"speaker":"[aaron_straker]","startTime":2391.172,"endTime":2393.729,"body":"but we're not we have smaller mark"},{"speaker":"[aaron_straker]","startTime":2391.172,"endTime":2393.729,"body":"and so i'm a big fan of like"},{"speaker":"[aaron_straker]","startTime":2394.265,"endTime":2397.59,"body":"get in we get what we came"},{"speaker":"[aaron_straker]","startTime":2394.265,"endTime":2397.59,"body":"for and we get the fuck out but"},{"speaker":"[aaron_straker]","startTime":2397.65,"endTime":2403.921,"body":"now we have seven eight nine months"},{"speaker":"[aaron_straker]","startTime":2397.65,"endTime":2403.921,"body":"of increased you know flexibility for social events"},{"speaker":"[aaron_straker]","startTime":2404.221,"endTime":2408.688,"body":"family dinners all of these things when"},{"speaker":"[aaron_straker]","startTime":2404.221,"endTime":2408.688,"body":"you're in a calory surplus it is the"},{"speaker":"[aaron_straker]","startTime":2408.788,"endTime":2415.509,"body":"perfect time to leverage a lot of"},{"speaker":"[aaron_straker]","startTime":2408.788,"endTime":2415.509,"body":"this flexibility so um one the last thing"},{"speaker":"[aaron_straker]","startTime":2415.549,"endTime":2419.638,"body":"that i have here before i'll kick"},{"speaker":"[aaron_straker]","startTime":2415.549,"endTime":2419.638,"body":"it over because this is the topic where"},{"speaker":"[bryan_boorstein]","startTime":2419.6,"endTime":2419.72,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2419.679,"endTime":2424.66,"body":"we both have like a similar no"},{"speaker":"[aaron_straker]","startTime":2419.679,"endTime":2424.66,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":2424.55,"endTime":2424.792,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2425.685,"endTime":2432.616,"body":"in a realistic calory surplus scenario you"},{"speaker":"[aaron_straker]","startTime":2425.685,"endTime":2432.616,"body":"may need to break some of your otherwise"},{"speaker":"[aaron_straker]","startTime":2432.857,"endTime":2437.424,"body":"healthy eating habits so the most kind"},{"speaker":"[aaron_straker]","startTime":2432.857,"endTime":2437.424,"body":"of prominent one that i will use here"},{"speaker":"[aaron_straker]","startTime":2437.705,"endTime":2443.995,"body":"is fruit juices and they generally will"},{"speaker":"[aaron_straker]","startTime":2437.705,"endTime":2443.995,"body":"still recommend not from concentrate fruit juices but"},{"speaker":"[aaron_straker]","startTime":2444.015,"endTime":2447.18,"body":"you make it to a period where"},{"speaker":"[aaron_straker]","startTime":2444.015,"endTime":2447.18,"body":"like you're full right you really don't want"},{"speaker":"[aaron_straker]","startTime":2447.241,"endTime":2451.067,"body":"more food but if you're gaining is"},{"speaker":"[aaron_straker]","startTime":2447.241,"endTime":2451.067,"body":"slowing down and in your you know under"},{"speaker":"[aaron_straker]","startTime":2451.127,"endTime":2453.751,"body":"that rate of gain now we may"},{"speaker":"[aaron_straker]","startTime":2451.127,"endTime":2453.751,"body":"incorporate some"},{"speaker":"[bryan_boorstein]","startTime":2453.68,"endTime":2454.31,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2454.513,"endTime":2460.342,"body":"more calorically dense lower volume food items"},{"speaker":"[aaron_straker]","startTime":2454.513,"endTime":2460.342,"body":"and really great one here is like an"},{"speaker":"[aaron_straker]","startTime":2460.543,"endTime":2461.605,"body":"orange juice right"},{"speaker":"[bryan_boorstein]","startTime":2461.51,"endTime":2462.62,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2461.926,"endTime":2466.217,"body":"if you're in a calory deficit lowing"},{"speaker":"[aaron_straker]","startTime":2461.926,"endTime":2466.217,"body":"fifty grams of carbs on orange juice is"},{"speaker":"[aaron_straker]","startTime":2466.257,"endTime":2470.002,"body":"a terrible idea when you're in a"},{"speaker":"[aaron_straker]","startTime":2466.257,"endTime":2470.002,"body":"calory surplus and you don't want to sucking"},{"speaker":"[aaron_straker]","startTime":2470.082,"endTime":2473.666,"body":"eat any more and you still have"},{"speaker":"[aaron_straker]","startTime":2470.082,"endTime":2473.666,"body":"more food to eat orange juice is a"},{"speaker":"[aaron_straker]","startTime":2473.806,"endTime":2474.528,"body":"great idea"},{"speaker":"[bryan_boorstein]","startTime":2474.885,"endTime":2475.4,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2475.349,"endTime":2480.417,"body":"so i just understanding like the appropriateness"},{"speaker":"[aaron_straker]","startTime":2475.349,"endTime":2480.417,"body":"of the context what the end goal is"},{"speaker":"[aaron_straker]","startTime":2480.698,"endTime":2486.046,"body":"and flipping some of those you know"},{"speaker":"[aaron_straker]","startTime":2480.698,"endTime":2486.046,"body":"healthy eating habit now goes to a you"},{"speaker":"[aaron_straker]","startTime":2486.106,"endTime":2487.051,"body":"go or go to"},{"speaker":"[bryan_boorstein]","startTime":2487.435,"endTime":2487.455,"body":"m"},{"speaker":"[aaron_straker]","startTime":2487.876,"endTime":2489.022,"body":"can be beneficial for sure"},{"speaker":"[bryan_boorstein]","startTime":2490.981,"endTime":2496.69,"body":"yeah i always kind of giggle when"},{"speaker":"[bryan_boorstein]","startTime":2490.981,"endTime":2496.69,"body":"people bring up the like things like liquid"},{"speaker":"[bryan_boorstein]","startTime":2496.75,"endTime":2501.017,"body":"calories like you know just guzzle orange"},{"speaker":"[bryan_boorstein]","startTime":2496.75,"endTime":2501.017,"body":"juice or grape juice or whatever and abel"},{"speaker":"[bryan_boorstein]","startTime":2501.078,"endTime":2504.804,"body":"and i actually discussed this on a"},{"speaker":"[bryan_boorstein]","startTime":2501.078,"endTime":2504.804,"body":"podcast we were on a couple weeks ago"},{"speaker":"[bryan_boorstein]","startTime":2505.345,"endTime":2508.951,"body":"but we always find it funny because"},{"speaker":"[bryan_boorstein]","startTime":2505.345,"endTime":2508.951,"body":"neither of us feel like we would have"},{"speaker":"[bryan_boorstein]","startTime":2509.111,"endTime":2513.158,"body":"any problem eating food as long as"},{"speaker":"[bryan_boorstein]","startTime":2509.111,"endTime":2513.158,"body":"you know we don't have to necessarily focus"},{"speaker":"[bryan_boorstein]","startTime":2513.218,"endTime":2518.847,"body":"on food quality and so when you're"},{"speaker":"[bryan_boorstein]","startTime":2513.218,"endTime":2518.847,"body":"when you're talking about just guzzling orange juice"},{"speaker":"[bryan_boorstein]","startTime":2518.887,"endTime":2522.373,"body":"you're literally talking about like you know"},{"speaker":"[bryan_boorstein]","startTime":2518.887,"endTime":2522.373,"body":"taking down fifty grams of sugar so it"},{"speaker":"[bryan_boorstein]","startTime":2522.433,"endTime":2528.023,"body":"doesn't get much lower food quality than"},{"speaker":"[bryan_boorstein]","startTime":2522.433,"endTime":2528.023,"body":"just like guzzling sugar um i mean there"},{"speaker":"[bryan_boorstein]","startTime":2528.063,"endTime":2533.812,"body":"there there there there certainly are ways"},{"speaker":"[bryan_boorstein]","startTime":2528.063,"endTime":2533.812,"body":"you can guzzle sugar and fat together but"},{"speaker":"[bryan_boorstein]","startTime":2535.114,"endTime":2539.987,"body":"but like it's just it's just like"},{"speaker":"[bryan_boorstein]","startTime":2535.114,"endTime":2539.987,"body":"if i have two hundred three hundred calories"},{"speaker":"[bryan_boorstein]","startTime":2541.18,"endTime":2545.187,"body":"instead of guzzling orange juice i'm probably"},{"speaker":"[bryan_boorstein]","startTime":2541.18,"endTime":2545.187,"body":"going to have like a bag and cream"},{"speaker":"[bryan_boorstein]","startTime":2545.267,"endTime":2550.816,"body":"cheese or something along those lines where"},{"speaker":"[bryan_boorstein]","startTime":2545.267,"endTime":2550.816,"body":"i get a similar calory dose but actually"},{"speaker":"[bryan_boorstein]","startTime":2550.917,"endTime":2551.958,"body":"get to eat foods that i"},{"speaker":"[aaron_straker]","startTime":2552.055,"endTime":2552.135,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":2552.078,"endTime":2556.726,"body":"enjoy so i just think that's funny"},{"speaker":"[bryan_boorstein]","startTime":2552.078,"endTime":2556.726,"body":"and able so this conversation came up because"},{"speaker":"[bryan_boorstein]","startTime":2556.766,"endTime":2560.372,"body":"steve hall was talking about it how"},{"speaker":"[bryan_boorstein]","startTime":2556.766,"endTime":2560.372,"body":"he can never get past like four thousand"},{"speaker":"[bryan_boorstein]","startTime":2560.432,"endTime":2565.942,"body":"calories without supplementing with like you know"},{"speaker":"[bryan_boorstein]","startTime":2560.432,"endTime":2565.942,"body":"liquid calories it's a mask gain or like"},{"speaker":"[bryan_boorstein]","startTime":2565.962,"endTime":2569.107,"body":"things like orange sets and stuff like"},{"speaker":"[bryan_boorstein]","startTime":2565.962,"endTime":2569.107,"body":"that and so we were just joking around"},{"speaker":"[bryan_boorstein]","startTime":2569.167,"endTime":2572.312,"body":"what our limit would be an able"},{"speaker":"[bryan_boorstein]","startTime":2569.167,"endTime":2572.312,"body":"was like man it would would be like"},{"speaker":"[bryan_boorstein]","startTime":2572.472,"endTime":2574.957,"body":"six thousand calories or something like that"},{"speaker":"[bryan_boorstein]","startTime":2572.472,"endTime":2574.957,"body":"you know"},{"speaker":"[aaron_straker]","startTime":2575.215,"endTime":2575.42,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2575.518,"endTime":2578.161,"body":"and that was my awful able accent"},{"speaker":"[bryan_boorstein]","startTime":2575.518,"endTime":2578.161,"body":"but"},{"speaker":"[aaron_straker]","startTime":2578.185,"endTime":2578.385,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2581.364,"endTime":2585.268,"body":"but i don't know man i think"},{"speaker":"[bryan_boorstein]","startTime":2581.364,"endTime":2585.268,"body":"there's certainly like a cumulative piece to it"},{"speaker":"[bryan_boorstein]","startTime":2585.328,"endTime":2592.368,"body":"too like like over time um four"},{"speaker":"[bryan_boorstein]","startTime":2585.328,"endTime":2592.368,"body":"thousand calories gets more difficult over time than"},{"speaker":"[bryan_boorstein]","startTime":2592.508,"endTime":2595.853,"body":"five thousand gets more difficult and six"},{"speaker":"[bryan_boorstein]","startTime":2592.508,"endTime":2595.853,"body":"thousand gets more difficult so maybe i could"},{"speaker":"[bryan_boorstein]","startTime":2595.873,"endTime":2599.199,"body":"eat six thousand for like three days"},{"speaker":"[bryan_boorstein]","startTime":2595.873,"endTime":2599.199,"body":"but then the fourth day i would be"},{"speaker":"[bryan_boorstein]","startTime":2599.259,"endTime":2602.251,"body":"like i think i'm just going to"},{"speaker":"[bryan_boorstein]","startTime":2599.259,"endTime":2602.251,"body":"fast because i'm going to die otherwise type"},{"speaker":"[bryan_boorstein]","startTime":2602.332,"endTime":2602.513,"body":"thing"},{"speaker":"[aaron_straker]","startTime":2603.155,"endTime":2603.317,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2604.452,"endTime":2604.694,"body":"go ahead"},{"speaker":"[aaron_straker]","startTime":2604.615,"endTime":2605.156,"body":"and it's also"},{"speaker":"[bryan_boorstein]","startTime":2605.523,"endTime":2605.708,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2605.678,"endTime":2610.73,"body":"it's relative to the distribution of the"},{"speaker":"[aaron_straker]","startTime":2605.678,"endTime":2610.73,"body":"calories there's a lot of people out there"},{"speaker":"[aaron_straker]","startTime":2610.83,"endTime":2618.824,"body":"who will still say like passed a"},{"speaker":"[aaron_straker]","startTime":2610.83,"endTime":2618.824,"body":"certain level like more dietary fats like is"},{"speaker":"[aaron_straker]","startTime":2618.884,"endTime":2622.049,"body":"just not going to fuel your gains"},{"speaker":"[aaron_straker]","startTime":2618.884,"endTime":2622.049,"body":"nearly as much as extra"},{"speaker":"[bryan_boorstein]","startTime":2622.04,"endTime":2622.82,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2622.109,"endTime":2623.993,"body":"carbohydrate wood and that"},{"speaker":"[bryan_boorstein]","startTime":2623.96,"endTime":2624.203,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2624.073,"endTime":2625.675,"body":"was kind of more what i was"},{"speaker":"[aaron_straker]","startTime":2624.073,"endTime":2625.675,"body":"referencing"},{"speaker":"[bryan_boorstein]","startTime":2625.712,"endTime":2625.793,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2625.736,"endTime":2626.196,"body":"to like when"},{"speaker":"[bryan_boorstein]","startTime":2626.35,"endTime":2626.673,"body":"gotcha"},{"speaker":"[aaron_straker]","startTime":2627.058,"endTime":2630.844,"body":"i hit the point where i think"},{"speaker":"[aaron_straker]","startTime":2627.058,"endTime":2630.844,"body":"in my last gaming phase where my carbsereat"},{"speaker":"[aaron_straker]","startTime":2630.884,"endTime":2635.953,"body":"like five fifty is per day and"},{"speaker":"[aaron_straker]","startTime":2630.884,"endTime":2635.953,"body":"i was funking over it and like my"},{"speaker":"[aaron_straker]","startTime":2636.033,"endTime":2639.559,"body":"coach was like let's just we're going"},{"speaker":"[aaron_straker]","startTime":2636.033,"endTime":2639.559,"body":"no i couldn't do any more oats because"},{"speaker":"[aaron_straker]","startTime":2639.599,"endTime":2643.565,"body":"i couldn't digest them and he was"},{"speaker":"[aaron_straker]","startTime":2639.599,"endTime":2643.565,"body":"like let's just i was doing i think"},{"speaker":"[aaron_straker]","startTime":2643.605,"endTime":2648.053,"body":"like seventy five grams of carbs a"},{"speaker":"[aaron_straker]","startTime":2643.605,"endTime":2648.053,"body":"day of orange juice because yeah there was"},{"speaker":"[aaron_straker]","startTime":2648.093,"endTime":2650.238,"body":"just so much in the m of"},{"speaker":"[aaron_straker]","startTime":2648.093,"endTime":2650.238,"body":"carbohydra"},{"speaker":"[bryan_boorstein]","startTime":2650.087,"endTime":2650.6,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2650.278,"endTime":2654.27,"body":"you can all eat so much like"},{"speaker":"[aaron_straker]","startTime":2650.278,"endTime":2654.27,"body":"rice and oats and cream of rice and"},{"speaker":"[aaron_straker]","startTime":2654.37,"endTime":2658.717,"body":"bananas and in different fruits and stuff"},{"speaker":"[aaron_straker]","startTime":2654.37,"endTime":2658.717,"body":"before it it's catch up"},{"speaker":"[bryan_boorstein]","startTime":2658.783,"endTime":2659.33,"body":"hm"},{"speaker":"[aaron_straker]","startTime":2658.797,"endTime":2662.833,"body":"or it's just like you just the"},{"speaker":"[aaron_straker]","startTime":2658.797,"endTime":2662.833,"body":"just digest slow and you're just uncomfortable"},{"speaker":"[bryan_boorstein]","startTime":2663.7,"endTime":2663.9,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2663.725,"endTime":2664.068,"body":"for sure"},{"speaker":"[bryan_boorstein]","startTime":2665.044,"endTime":2671.054,"body":"i think this begs the question though"},{"speaker":"[bryan_boorstein]","startTime":2665.044,"endTime":2671.054,"body":"of like if you're in a gaining phase"},{"speaker":"[bryan_boorstein]","startTime":2671.094,"endTime":2675.466,"body":"and you're giving yourself a cloricseraplus which"},{"speaker":"[bryan_boorstein]","startTime":2671.094,"endTime":2675.466,"body":"is like the ultimate catalyst for growth here"},{"speaker":"[bryan_boorstein]","startTime":2678.002,"endTime":2687.475,"body":"like psychologically there's an argument that trying"},{"speaker":"[bryan_boorstein]","startTime":2678.002,"endTime":2687.475,"body":"to get super specific with sure that maybe"},{"speaker":"[bryan_boorstein]","startTime":2687.535,"endTime":2691.442,"body":"specifics the wrong word but trying to"},{"speaker":"[bryan_boorstein]","startTime":2687.535,"endTime":2691.442,"body":"get so nuance where you know i'm really"},{"speaker":"[bryan_boorstein]","startTime":2691.502,"endTime":2694.707,"body":"working on keeping fats down like i'm"},{"speaker":"[bryan_boorstein]","startTime":2691.502,"endTime":2694.707,"body":"in this gaining phase but i'm still going"},{"speaker":"[bryan_boorstein]","startTime":2694.747,"endTime":2699.755,"body":"to keep my fats under seventy five"},{"speaker":"[bryan_boorstein]","startTime":2694.747,"endTime":2699.755,"body":"or whatever like a reasonable number is and"},{"speaker":"[bryan_boorstein]","startTime":2699.795,"endTime":2704.263,"body":"i'm going to take my carbs up"},{"speaker":"[bryan_boorstein]","startTime":2699.795,"endTime":2704.263,"body":"to like five fifty i mean like psychologically"},{"speaker":"[bryan_boorstein]","startTime":2704.303,"endTime":2710.513,"body":"that takes a lot of work to"},{"speaker":"[bryan_boorstein]","startTime":2704.303,"endTime":2710.513,"body":"to manipulate your diet in a manner that"},{"speaker":"[bryan_boorstein]","startTime":2710.593,"endTime":2715.001,"body":"allows that to happen because you still"},{"speaker":"[bryan_boorstein]","startTime":2710.593,"endTime":2715.001,"body":"have to basically be eating the exact same"},{"speaker":"[bryan_boorstein]","startTime":2715.141,"endTime":2719.208,"body":"foods that you eat when you're dieting"},{"speaker":"[bryan_boorstein]","startTime":2715.141,"endTime":2719.208,"body":"it doesn't really open you up to the"},{"speaker":"[bryan_boorstein]","startTime":2719.248,"endTime":2724.234,"body":"ability to to have a lot of"},{"speaker":"[bryan_boorstein]","startTime":2719.248,"endTime":2724.234,"body":"this nutritional freedom if you're still trying to"},{"speaker":"[bryan_boorstein]","startTime":2724.274,"endTime":2728.859,"body":"hit five hundred and fifty carbs and"},{"speaker":"[bryan_boorstein]","startTime":2724.274,"endTime":2728.859,"body":"seventy five grams of fat a day so"},{"speaker":"[bryan_boorstein]","startTime":2730.051,"endTime":2738.978,"body":"like for me i just wonder whether"},{"speaker":"[bryan_boorstein]","startTime":2730.051,"endTime":2738.978,"body":"that optimality really you know the opportunity cost"},{"speaker":"[bryan_boorstein]","startTime":2739.258,"endTime":2744.447,"body":"of i have to be so focused"},{"speaker":"[bryan_boorstein]","startTime":2739.258,"endTime":2744.447,"body":"on this all the time like basically year"},{"speaker":"[bryan_boorstein]","startTime":2744.507,"endTime":2747.772,"body":"around now because i have the time"},{"speaker":"[bryan_boorstein]","startTime":2744.507,"endTime":2747.772,"body":"where i'm dieting where i have to be"},{"speaker":"[bryan_boorstein]","startTime":2747.812,"endTime":2750.777,"body":"super focused on it and then i"},{"speaker":"[bryan_boorstein]","startTime":2747.812,"endTime":2750.777,"body":"have my gaining phase where i also need"},{"speaker":"[bryan_boorstein]","startTime":2750.838,"endTime":2756.507,"body":"to be super focused on it and"},{"speaker":"[bryan_boorstein]","startTime":2750.838,"endTime":2756.507,"body":"psychologically that's that's burdensome for me so i"},{"speaker":"[bryan_boorstein]","startTime":2756.667,"endTime":2759.893,"body":"find the three or four months ating"},{"speaker":"[bryan_boorstein]","startTime":2756.667,"endTime":2759.893,"body":"period to be the period where i really"},{"speaker":"[bryan_boorstein]","startTime":2759.953,"endTime":2763.078,"body":"want to like dial in and focus"},{"speaker":"[bryan_boorstein]","startTime":2759.953,"endTime":2763.078,"body":"on that and then i use the eight"},{"speaker":"[bryan_boorstein]","startTime":2763.118,"endTime":2769.649,"body":"or nine months of the off season"},{"speaker":"[bryan_boorstein]","startTime":2763.118,"endTime":2769.649,"body":"to kind of psychologically separate from the rigidity"},{"speaker":"[bryan_boorstein]","startTime":2769.849,"endTime":2774.397,"body":"of diet and give myself that freedom"},{"speaker":"[bryan_boorstein]","startTime":2769.849,"endTime":2774.397,"body":"to have more of those foods where the"},{"speaker":"[bryan_boorstein]","startTime":2774.457,"endTime":2777.442,"body":"fats can get up to like a"},{"speaker":"[bryan_boorstein]","startTime":2774.457,"endTime":2777.442,"body":"hundred or a hundred and twenty and then"},{"speaker":"[bryan_boorstein]","startTime":2777.522,"endTime":2781.809,"body":"therefore the carbs can stay at four"},{"speaker":"[bryan_boorstein]","startTime":2777.522,"endTime":2781.809,"body":"hundred or something like that and they don't"},{"speaker":"[bryan_boorstein]","startTime":2781.849,"endTime":2785.758,"body":"need get all the way up to"},{"speaker":"[bryan_boorstein]","startTime":2781.849,"endTime":2785.758,"body":"five fifty to to facilitate that gaining phiz"},{"speaker":"[aaron_straker]","startTime":2786.835,"endTime":2789.739,"body":"i agree with that and i think"},{"speaker":"[aaron_straker]","startTime":2786.835,"endTime":2789.739,"body":"there's definitely like a threshold i think that"},{"speaker":"[aaron_straker]","startTime":2789.799,"endTime":2795.076,"body":"like one hundred to one hundred and"},{"speaker":"[aaron_straker]","startTime":2789.799,"endTime":2795.076,"body":"twenty is probably like nearing the top of"},{"speaker":"[aaron_straker]","startTime":2795.136,"endTime":2800.265,"body":"that threshold but i know people who"},{"speaker":"[aaron_straker]","startTime":2795.136,"endTime":2800.265,"body":"we be like i can't confidently say enough"},{"speaker":"[aaron_straker]","startTime":2800.365,"endTime":2806.576,"body":"myself but i do know of people"},{"speaker":"[aaron_straker]","startTime":2800.365,"endTime":2806.576,"body":"who understand like the biochemistry of certain like"},{"speaker":"[aaron_straker]","startTime":2806.676,"endTime":2810.968,"body":"pathways much better than i do who"},{"speaker":"[aaron_straker]","startTime":2806.676,"endTime":2810.968,"body":"we could bring on the podcast to really"},{"speaker":"[aaron_straker]","startTime":2811.048,"endTime":2814.838,"body":"say like this is why you push"},{"speaker":"[aaron_straker]","startTime":2811.048,"endTime":2814.838,"body":"carbohydrate as hard as you can and you"},{"speaker":"[aaron_straker]","startTime":2814.898,"endTime":2819.759,"body":"want to limit fat i do know"},{"speaker":"[aaron_straker]","startTime":2814.898,"endTime":2819.759,"body":"people where they're like they'll just push fats"},{"speaker":"[aaron_straker]","startTime":2819.859,"endTime":2821.902,"body":"up to like the two hundreds the"},{"speaker":"[aaron_straker]","startTime":2819.859,"endTime":2821.902,"body":"two twenties"},{"speaker":"[bryan_boorstein]","startTime":2821.94,"endTime":2822.104,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2822.263,"endTime":2828.253,"body":"and at that rate like you're not"},{"speaker":"[aaron_straker]","startTime":2822.263,"endTime":2828.253,"body":"using it it's not optimal for for replenishment"},{"speaker":"[aaron_straker]","startTime":2828.854,"endTime":2831.618,"body":"of clycogen and fueling your trading sessions"},{"speaker":"[bryan_boorstein]","startTime":2831.5,"endTime":2832.16,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2831.678,"endTime":2831.979,"body":"anyway"},{"speaker":"[bryan_boorstein]","startTime":2832.221,"endTime":2832.384,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2832.5,"endTime":2838.79,"body":"it's already coming in in the same"},{"speaker":"[aaron_straker]","startTime":2832.5,"endTime":2838.79,"body":"you know like chemical make up that you"},{"speaker":"[aaron_straker]","startTime":2838.85,"endTime":2842.777,"body":"stored anatopose tissue you're just going a"},{"speaker":"[aaron_straker]","startTime":2838.85,"endTime":2842.777,"body":"get fat faster but it's like"},{"speaker":"[bryan_boorstein]","startTime":2842.751,"endTime":2842.915,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2842.877,"endTime":2845.22,"body":"where is that threshold you know and"},{"speaker":"[aaron_straker]","startTime":2842.877,"endTime":2845.22,"body":"i don't"},{"speaker":"[bryan_boorstein]","startTime":2845.23,"endTime":2845.391,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2845.761,"endTime":2847.063,"body":"i can't confidently say where"},{"speaker":"[bryan_boorstein]","startTime":2847.076,"endTime":2847.158,"body":"ah"},{"speaker":"[aaron_straker]","startTime":2847.103,"endTime":2847.404,"body":"that is"},{"speaker":"[bryan_boorstein]","startTime":2847.58,"endTime":2852.688,"body":"yeah well i know it's like there's"},{"speaker":"[bryan_boorstein]","startTime":2847.58,"endTime":2852.688,"body":"certainly experts that i respect on both sides"},{"speaker":"[bryan_boorstein]","startTime":2852.748,"endTime":2858.378,"body":"of that spectrum because you know like"},{"speaker":"[bryan_boorstein]","startTime":2852.748,"endTime":2858.378,"body":"erick helms is a perfect example of somebody"},{"speaker":"[bryan_boorstein]","startTime":2858.418,"endTime":2861.483,"body":"who always takes that like out of"},{"speaker":"[bryan_boorstein]","startTime":2858.418,"endTime":2861.483,"body":"middle of the road like it may not"},{"speaker":"[bryan_boorstein]","startTime":2861.543,"endTime":2865.489,"body":"move the needle that much approach and"},{"speaker":"[bryan_boorstein]","startTime":2861.543,"endTime":2865.489,"body":"it bothers me when he does it with"},{"speaker":"[bryan_boorstein]","startTime":2865.57,"endTime":2870.197,"body":"training sometimes where he's like yeah just"},{"speaker":"[bryan_boorstein]","startTime":2865.57,"endTime":2870.197,"body":"sit down and stand up you're squatting you"},{"speaker":"[bryan_boorstein]","startTime":2870.237,"endTime":2874.37,"body":"know it's cool and so there's like"},{"speaker":"[bryan_boorstein]","startTime":2870.237,"endTime":2874.37,"body":"no no nuance there and i'm like but"},{"speaker":"[bryan_boorstein]","startTime":2874.47,"endTime":2878.953,"body":"dude like come on you know but"},{"speaker":"[bryan_boorstein]","startTime":2874.47,"endTime":2878.953,"body":"like then when when he aligned with the"},{"speaker":"[bryan_boorstein]","startTime":2878.973,"endTime":2881.757,"body":"way that i look at things like"},{"speaker":"[bryan_boorstein]","startTime":2878.973,"endTime":2881.757,"body":"like every time he talks about the off"},{"speaker":"[bryan_boorstein]","startTime":2881.857,"endTime":2885.003,"body":"season and he's like yeah just carbis"},{"speaker":"[bryan_boorstein]","startTime":2881.857,"endTime":2885.003,"body":"and fat however you want him is fine"},{"speaker":"[bryan_boorstein]","startTime":2885.103,"endTime":2888.448,"body":"you know pproachinat body weight like don't"},{"speaker":"[bryan_boorstein]","startTime":2885.103,"endTime":2888.448,"body":"don't over think it too much and so"},{"speaker":"[bryan_boorstein]","startTime":2888.489,"endTime":2892.173,"body":"when he says that like he had"},{"speaker":"[bryan_boorstein]","startTime":2888.489,"endTime":2892.173,"body":"to totally like i fully aligned with you"},{"speaker":"[bryan_boorstein]","startTime":2892.193,"endTime":2900.042,"body":"you know so so his kind of"},{"speaker":"[bryan_boorstein]","startTime":2892.193,"endTime":2900.042,"body":"middle of the road approach i guess it"},{"speaker":"[bryan_boorstein]","startTime":2900.102,"endTime":2902.948,"body":"just depends if you want to aline"},{"speaker":"[bryan_boorstein]","startTime":2900.102,"endTime":2902.948,"body":"with it or not in either case and"},{"speaker":"[bryan_boorstein]","startTime":2902.968,"endTime":2903.088,"body":"then"},{"speaker":"[aaron_straker]","startTime":2903.235,"endTime":2904.585,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2903.329,"endTime":2905.894,"body":"you have someone like steve and dr"},{"speaker":"[bryan_boorstein]","startTime":2903.329,"endTime":2905.894,"body":"mike on the other side that are like"},{"speaker":"[bryan_boorstein]","startTime":2905.934,"endTime":2908.178,"body":"yes pushed the carbis for all of"},{"speaker":"[bryan_boorstein]","startTime":2905.934,"endTime":2908.178,"body":"those reasons that you said"},{"speaker":"[aaron_straker]","startTime":2909.155,"endTime":2912.961,"body":"and i mean there's more not to"},{"speaker":"[aaron_straker]","startTime":2909.155,"endTime":2912.961,"body":"really you know go down the rabbit hole"},{"speaker":"[aaron_straker]","startTime":2913.001,"endTime":2918.651,"body":"here but there's going to be genetic"},{"speaker":"[aaron_straker]","startTime":2913.001,"endTime":2918.651,"body":"differences person to person where if fats go"},{"speaker":"[aaron_straker]","startTime":2918.751,"endTime":2922.563,"body":"above a certain level your liquids are"},{"speaker":"[aaron_straker]","startTime":2918.751,"endTime":2922.563,"body":"going start to tank or i guess by"},{"speaker":"[aaron_straker]","startTime":2922.844,"endTime":2926.888,"body":"by the ould be the complete opposite"},{"speaker":"[aaron_straker]","startTime":2922.844,"endTime":2926.888,"body":"tank they're going to take off your deal"},{"speaker":"[bryan_boorstein]","startTime":2926.873,"endTime":2927.057,"body":"right"},{"speaker":"[aaron_straker]","startTime":2926.948,"endTime":2929.252,"body":"is going to be super higher traglisritis"},{"speaker":"[aaron_straker]","startTime":2926.948,"endTime":2929.252,"body":"going to be super high"},{"speaker":"[bryan_boorstein]","startTime":2929.581,"endTime":2930.41,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2929.953,"endTime":2933.098,"body":"if you were to take that same"},{"speaker":"[aaron_straker]","startTime":2929.953,"endTime":2933.098,"body":"you know calories and now it"},{"speaker":"[bryan_boorstein]","startTime":2933.08,"endTime":2933.95,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2933.178,"endTime":2938.408,"body":"becomes an opportunity cost push those over"},{"speaker":"[aaron_straker]","startTime":2933.178,"endTime":2938.408,"body":"to carbo hydrate let's you're insolent sensitive in"},{"speaker":"[aaron_straker]","startTime":2938.489,"endTime":2942.734,"body":"your glucose what's the word i'm looking"},{"speaker":"[aaron_straker]","startTime":2938.489,"endTime":2942.734,"body":"for your"},{"speaker":"[bryan_boorstein]","startTime":2942.95,"endTime":2943.213,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2945.005,"endTime":2946.347,"body":"let's go with insolent sensitivity"},{"speaker":"[bryan_boorstein]","startTime":2946.172,"endTime":2946.334,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2947.389,"endTime":2951.636,"body":"is you know sufficient you're not going"},{"speaker":"[aaron_straker]","startTime":2947.389,"endTime":2951.636,"body":"to get that scene where i don't want"},{"speaker":"[aaron_straker]","startTime":2951.676,"endTime":2955.763,"body":"to speak in absolute you may not"},{"speaker":"[aaron_straker]","startTime":2951.676,"endTime":2955.763,"body":"get that same negative impact on lipids by"},{"speaker":"[aaron_straker]","startTime":2955.903,"endTime":2960.17,"body":"taking that same out of calories and"},{"speaker":"[aaron_straker]","startTime":2955.903,"endTime":2960.17,"body":"pushing it over to carbohydrate and then vice"},{"speaker":"[aaron_straker]","startTime":2960.25,"endTime":2964.738,"body":"versa there's going to be people who"},{"speaker":"[aaron_straker]","startTime":2960.25,"endTime":2964.738,"body":"have insolent sensitivity issues and when their carbs"},{"speaker":"[aaron_straker]","startTime":2964.818,"endTime":2969.385,"body":"go up past a certain threshold they"},{"speaker":"[aaron_straker]","startTime":2964.818,"endTime":2969.385,"body":"get like elevated liver ends s and things"},{"speaker":"[aaron_straker]","startTime":2969.425,"endTime":2975.235,"body":"like that their fasting insolence starts to"},{"speaker":"[aaron_straker]","startTime":2969.425,"endTime":2975.235,"body":"rise their fasting luco starts to rise there"},{"speaker":"[aaron_straker]","startTime":2975.375,"endTime":2980.023,"body":"may be other reasons you know why"},{"speaker":"[aaron_straker]","startTime":2975.375,"endTime":2980.023,"body":"these are the cases but for those people"},{"speaker":"[aaron_straker]","startTime":2980.143,"endTime":2984.511,"body":"if that's all they if those are"},{"speaker":"[aaron_straker]","startTime":2980.143,"endTime":2984.511,"body":"the only tools you know disposable disposable to"},{"speaker":"[aaron_straker]","startTime":2984.551,"endTime":2989.599,"body":"them or available to them at this"},{"speaker":"[aaron_straker]","startTime":2984.551,"endTime":2989.599,"body":"time it may not be optimal but they"},{"speaker":"[aaron_straker]","startTime":2989.699,"endTime":2993.165,"body":"should push the fats because one of"},{"speaker":"[aaron_straker]","startTime":2989.699,"endTime":2993.165,"body":"the things i have"},{"speaker":"[bryan_boorstein]","startTime":2993.29,"endTime":2993.513,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2993.546,"endTime":2994.348,"body":"one of my last"},{"speaker":"[bryan_boorstein]","startTime":2994.25,"endTime":2994.493,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2994.468,"endTime":2999.879,"body":"tip is like health needs to be"},{"speaker":"[aaron_straker]","startTime":2994.468,"endTime":2999.879,"body":"should be a priority for you know a"},{"speaker":"[aaron_straker]","startTime":2999.939,"endTime":3001.983,"body":"lot of these considerations still so it's"},{"speaker":"[aaron_straker]","startTime":2999.939,"endTime":3001.983,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":3002.801,"endTime":3002.945,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3003.135,"endTime":3006.812,"body":"just it's a it's a lot to"},{"speaker":"[aaron_straker]","startTime":3003.135,"endTime":3006.812,"body":"unfold is basically what what we're getting at"},{"speaker":"[bryan_boorstein]","startTime":3007.76,"endTime":3013.369,"body":"ah no i fully agree man i"},{"speaker":"[bryan_boorstein]","startTime":3007.76,"endTime":3013.369,"body":"fully agree i think like ultimately to boil"},{"speaker":"[bryan_boorstein]","startTime":3013.449,"endTime":3017.356,"body":"it down for me it's really like"},{"speaker":"[bryan_boorstein]","startTime":3013.449,"endTime":3017.356,"body":"a psychological piece of i don't think that"},{"speaker":"[bryan_boorstein]","startTime":3017.416,"endTime":3022.603,"body":"this is sustainable for me if i"},{"speaker":"[bryan_boorstein]","startTime":3017.416,"endTime":3022.603,"body":"had to be diet brian mind set twelve"},{"speaker":"[bryan_boorstein]","startTime":3022.663,"endTime":3026.93,"body":"months a year and so for diet"},{"speaker":"[bryan_boorstein]","startTime":3022.663,"endTime":3026.93,"body":"brian mind set to exist for three to"},{"speaker":"[bryan_boorstein]","startTime":3027.01,"endTime":3031.037,"body":"four months a year then free living"},{"speaker":"[bryan_boorstein]","startTime":3027.01,"endTime":3031.037,"body":"brian has to exist the other eight or"},{"speaker":"[bryan_boorstein]","startTime":3031.097,"endTime":3034.289,"body":"nine months a year and that's i"},{"speaker":"[bryan_boorstein]","startTime":3031.097,"endTime":3034.289,"body":"kind of i guess the sacrifice that i've"},{"speaker":"[bryan_boorstein]","startTime":3034.329,"endTime":3035.515,"body":"decided is okay to make"},{"speaker":"[aaron_straker]","startTime":3036.156,"endTime":3040.06,"body":"and and i completely agree with that"},{"speaker":"[aaron_straker]","startTime":3036.156,"endTime":3040.06,"body":"and everyone is going to have that it's"},{"speaker":"[aaron_straker]","startTime":3040.12,"endTime":3043.763,"body":"a spectrum right and everyone is going"},{"speaker":"[aaron_straker]","startTime":3040.12,"endTime":3043.763,"body":"to exist on that spectrum in different"},{"speaker":"[aaron_straker]","startTime":3046.918,"endTime":3047.96,"body":"tendencies or"},{"speaker":"[bryan_boorstein]","startTime":3048.321,"endTime":3048.485,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3048.422,"endTime":3050.146,"body":"ratios i guess are percentage"},{"speaker":"[bryan_boorstein]","startTime":3049.906,"endTime":3050.44,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3050.487,"endTime":3051.229,"body":"in either direction"},{"speaker":"[bryan_boorstein]","startTime":3052.304,"endTime":3052.607,"body":"for sure"},{"speaker":"[aaron_straker]","startTime":3053.376,"endTime":3057.832,"body":"o i think we kind of hammered"},{"speaker":"[aaron_straker]","startTime":3053.376,"endTime":3057.832,"body":"that one down so the"},{"speaker":"[bryan_boorstein]","startTime":3058.18,"endTime":3058.465,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3058.613,"endTime":3064.867,"body":"fourth one we have is that have"},{"speaker":"[aaron_straker]","startTime":3058.613,"endTime":3064.867,"body":"here and quotes lean gains are actually the"},{"speaker":"[aaron_straker]","startTime":3064.927,"endTime":3072.018,"body":"goal right so it often gets bastardized"},{"speaker":"[aaron_straker]","startTime":3064.927,"endTime":3072.018,"body":"into thinking that like you are going to"},{"speaker":"[aaron_straker]","startTime":3072.059,"endTime":3076.927,"body":"put on one hundred percent lean body"},{"speaker":"[aaron_straker]","startTime":3072.059,"endTime":3076.927,"body":"mass and not add any body fat which"},{"speaker":"[aaron_straker]","startTime":3077.067,"endTime":3084.239,"body":"is not the case for us natural"},{"speaker":"[aaron_straker]","startTime":3077.067,"endTime":3084.239,"body":"trainings but that doesn't mean that you need"},{"speaker":"[aaron_straker]","startTime":3084.319,"endTime":3090.573,"body":"to go to g f r or"},{"speaker":"[aaron_straker]","startTime":3084.319,"endTime":3090.573,"body":"g f h method which get fucking huge"},{"speaker":"[aaron_straker]","startTime":3090.914,"endTime":3097.469,"body":"and just eat everything and get overly"},{"speaker":"[aaron_straker]","startTime":3090.914,"endTime":3097.469,"body":"fat because the interesting thing i guess it's"},{"speaker":"[aaron_straker]","startTime":3097.509,"endTime":3102.237,"body":"not really interesting it's kind of sad"},{"speaker":"[aaron_straker]","startTime":3097.509,"endTime":3102.237,"body":"is you cannot force feed hypertrophy so if"},{"speaker":"[aaron_straker]","startTime":3102.618,"endTime":3108.229,"body":"let's say based on your training age"},{"speaker":"[aaron_straker]","startTime":3102.618,"endTime":3108.229,"body":"your exercise modality or genet in your lifestyle"},{"speaker":"[aaron_straker]","startTime":3108.269,"endTime":3113.84,"body":"you can put on a maximum of"},{"speaker":"[aaron_straker]","startTime":3108.269,"endTime":3113.84,"body":"zero point four pounds per month of actual"},{"speaker":"[aaron_straker]","startTime":3113.98,"endTime":3118.688,"body":"lean body mass and that's not all"},{"speaker":"[aaron_straker]","startTime":3113.98,"endTime":3118.688,"body":"going to be like actual tensile tissue some"},{"speaker":"[aaron_straker]","startTime":3118.728,"endTime":3123.396,"body":"of that's going to be interacellular fluid"},{"speaker":"[aaron_straker]","startTime":3118.728,"endTime":3123.396,"body":"which is technically you know the body mess"},{"speaker":"[aaron_straker]","startTime":3124.038,"endTime":3128.787,"body":"if you put on half a pound"},{"speaker":"[aaron_straker]","startTime":3124.038,"endTime":3128.787,"body":"per month and zero point four of that"},{"speaker":"[aaron_straker]","startTime":3128.967,"endTime":3131.029,"body":"goes to lean body mass that is"},{"speaker":"[aaron_straker]","startTime":3128.967,"endTime":3131.029,"body":"an incredible"},{"speaker":"[bryan_boorstein]","startTime":3131.2,"endTime":3131.38,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3131.47,"endTime":3137.678,"body":"partitioning ratio p ratio if you put"},{"speaker":"[aaron_straker]","startTime":3131.47,"endTime":3137.678,"body":"on three pounds o wait month and you're"},{"speaker":"[aaron_straker]","startTime":3137.758,"endTime":3142.757,"body":"only putting on four pounds of lean"},{"speaker":"[aaron_straker]","startTime":3137.758,"endTime":3142.757,"body":"body mass you are just getting fatter faster"},{"speaker":"[bryan_boorstein]","startTime":3142.59,"endTime":3143.053,"body":"point far"},{"speaker":"[aaron_straker]","startTime":3144.025,"endTime":3151.039,"body":"right for thank you brian you're just"},{"speaker":"[aaron_straker]","startTime":3144.025,"endTime":3151.039,"body":"getting faster you're just getting fatter faster than"},{"speaker":"[aaron_straker]","startTime":3151.079,"endTime":3155.426,"body":"you really need to so you do"},{"speaker":"[aaron_straker]","startTime":3151.079,"endTime":3155.426,"body":"not you will put on some body fat"},{"speaker":"[aaron_straker]","startTime":3155.487,"endTime":3160.475,"body":"that's just the nature of the beast"},{"speaker":"[aaron_straker]","startTime":3155.487,"endTime":3160.475,"body":"and the more advanced do you get the"},{"speaker":"[aaron_straker]","startTime":3160.575,"endTime":3165.103,"body":"worst that kind of ratio becomes and"},{"speaker":"[aaron_straker]","startTime":3160.575,"endTime":3165.103,"body":"you need to put on more body fat"},{"speaker":"[aaron_straker]","startTime":3165.303,"endTime":3170.772,"body":"to you know facilitate more of those"},{"speaker":"[aaron_straker]","startTime":3165.303,"endTime":3170.772,"body":"gains but you do not want to necessarily"},{"speaker":"[aaron_straker]","startTime":3170.812,"endTime":3174.217,"body":"try and force feed your height pertrofee"},{"speaker":"[aaron_straker]","startTime":3170.812,"endTime":3174.217,"body":"because you are just going to have to"},{"speaker":"[aaron_straker]","startTime":3174.297,"endTime":3178.583,"body":"deal with that then on the back"},{"speaker":"[aaron_straker]","startTime":3174.297,"endTime":3178.583,"body":"end and make your diet much harder than"},{"speaker":"[aaron_straker]","startTime":3178.663,"endTime":3179.584,"body":"it needs to be"},{"speaker":"[bryan_boorstein]","startTime":3181.452,"endTime":3186.811,"body":"yeah i mean a super good example"},{"speaker":"[bryan_boorstein]","startTime":3181.452,"endTime":3186.811,"body":"of this is like in college when i"},{"speaker":"[bryan_boorstein]","startTime":3186.911,"endTime":3191.379,"body":"gained thirty pounds in freshman ear and"},{"speaker":"[bryan_boorstein]","startTime":3186.911,"endTime":3191.379,"body":"i was not doing it healthfully i was"},{"speaker":"[bryan_boorstein]","startTime":3191.419,"endTime":3196.648,"body":"eating all the crappy food that there"},{"speaker":"[bryan_boorstein]","startTime":3191.419,"endTime":3196.648,"body":"was and i would guess random guests looking"},{"speaker":"[bryan_boorstein]","startTime":3196.688,"endTime":3201.121,"body":"back in history that it was probably"},{"speaker":"[bryan_boorstein]","startTime":3196.688,"endTime":3201.121,"body":"like half and half fifteen fat fifteen muscle"},{"speaker":"[bryan_boorstein]","startTime":3202.426,"endTime":3207.463,"body":"if i even at the amount of"},{"speaker":"[bryan_boorstein]","startTime":3202.426,"endTime":3207.463,"body":"calories i was eating then right now not"},{"speaker":"[bryan_boorstein]","startTime":3207.543,"endTime":3210.946,"body":"even to mention the quality of food"},{"speaker":"[bryan_boorstein]","startTime":3207.543,"endTime":3210.946,"body":"like say i was even doing it clean"},{"speaker":"[bryan_boorstein]","startTime":3211.066,"endTime":3215.275,"body":"and i was eating as many calories"},{"speaker":"[bryan_boorstein]","startTime":3211.066,"endTime":3215.275,"body":"as i was doing back then i would"},{"speaker":"[bryan_boorstein]","startTime":3215.315,"endTime":3220.025,"body":"be gaining almost all that like i"},{"speaker":"[bryan_boorstein]","startTime":3215.315,"endTime":3220.025,"body":"think of the thirty pounds that i gained"},{"speaker":"[bryan_boorstein]","startTime":3220.045,"endTime":3226.055,"body":"it would be like three to five"},{"speaker":"[bryan_boorstein]","startTime":3220.045,"endTime":3226.055,"body":"would be like glycagin and other fluids and"},{"speaker":"[bryan_boorstein]","startTime":3226.115,"endTime":3232.306,"body":"then maybe like one pound of muscle"},{"speaker":"[bryan_boorstein]","startTime":3226.115,"endTime":3232.306,"body":"and like twenty four pounds of fat and"},{"speaker":"[bryan_boorstein]","startTime":3232.386,"endTime":3238.156,"body":"so this kind of just speaks into"},{"speaker":"[bryan_boorstein]","startTime":3232.386,"endTime":3238.156,"body":"you know the way that this happens as"},{"speaker":"[bryan_boorstein]","startTime":3238.276,"endTime":3241.922,"body":"we become more advanced and so when"},{"speaker":"[bryan_boorstein]","startTime":3238.276,"endTime":3241.922,"body":"i the thirty pounds you know i was"},{"speaker":"[bryan_boorstein]","startTime":3242.323,"endTime":3246.83,"body":"in my fourth year of training so"},{"speaker":"[bryan_boorstein]","startTime":3242.323,"endTime":3246.83,"body":"i was able to really realize a lot"},{"speaker":"[bryan_boorstein]","startTime":3246.89,"endTime":3252.319,"body":"of that food into growth whereas now"},{"speaker":"[bryan_boorstein]","startTime":3246.89,"endTime":3252.319,"body":"like i would even venture that when i"},{"speaker":"[bryan_boorstein]","startTime":3252.439,"endTime":3257.267,"body":"go from one eighty two to one"},{"speaker":"[bryan_boorstein]","startTime":3252.439,"endTime":3257.267,"body":"ninety five over my eight or nine months"},{"speaker":"[bryan_boorstein]","startTime":3257.347,"endTime":3261.862,"body":"gaining period a i would still say"},{"speaker":"[bryan_boorstein]","startTime":3257.347,"endTime":3261.862,"body":"the same that may be three to five"},{"speaker":"[bryan_boorstein]","startTime":3261.922,"endTime":3266.567,"body":"pounds or like like a gin and"},{"speaker":"[bryan_boorstein]","startTime":3261.922,"endTime":3266.567,"body":"fluid retention and food volume and stuff like"},{"speaker":"[bryan_boorstein]","startTime":3266.607,"endTime":3272.446,"body":"that and then maybe there's half a"},{"speaker":"[bryan_boorstein]","startTime":3266.607,"endTime":3272.446,"body":"pound of muscle maybe a pound and then"},{"speaker":"[bryan_boorstein]","startTime":3272.746,"endTime":3276.372,"body":"the other half pound or so is"},{"speaker":"[bryan_boorstein]","startTime":3272.746,"endTime":3276.372,"body":"realized when i diet because maybe i do"},{"speaker":"[bryan_boorstein]","startTime":3276.432,"endTime":3280.399,"body":"a better job dieting than i did"},{"speaker":"[bryan_boorstein]","startTime":3276.432,"endTime":3280.399,"body":"the last time i dieted right so i"},{"speaker":"[bryan_boorstein]","startTime":3280.519,"endTime":3285.708,"body":"do all of this this this oscillating"},{"speaker":"[bryan_boorstein]","startTime":3280.519,"endTime":3285.708,"body":"up of nutrition and the coming down and"},{"speaker":"[bryan_boorstein]","startTime":3285.728,"endTime":3288.873,"body":"the up and down and all of"},{"speaker":"[bryan_boorstein]","startTime":3285.728,"endTime":3288.873,"body":"that for like a total net gain of"},{"speaker":"[bryan_boorstein]","startTime":3288.973,"endTime":3293.1,"body":"half a pound to a pound of"},{"speaker":"[bryan_boorstein]","startTime":3288.973,"endTime":3293.1,"body":"muscle over the course of a year so"},{"speaker":"[bryan_boorstein]","startTime":3293.441,"endTime":3299.43,"body":"in my case it makes zero sense"},{"speaker":"[bryan_boorstein]","startTime":3293.441,"endTime":3299.43,"body":"for me to do anything above the bare"},{"speaker":"[bryan_boorstein]","startTime":3299.591,"endTime":3304.499,"body":"minimum above maintenance right like it could"},{"speaker":"[bryan_boorstein]","startTime":3299.591,"endTime":3304.499,"body":"even be argued that me going from one"},{"speaker":"[bryan_boorstein]","startTime":3305.02,"endTime":3309.487,"body":"to one ninety five over nine months"},{"speaker":"[bryan_boorstein]","startTime":3305.02,"endTime":3309.487,"body":"is too fast like i'm getting too much"},{"speaker":"[bryan_boorstein]","startTime":3309.567,"endTime":3313.133,"body":"fat during that time and i would"},{"speaker":"[bryan_boorstein]","startTime":3309.567,"endTime":3313.133,"body":"probably be better off going from like one"},{"speaker":"[bryan_boorstein]","startTime":3313.213,"endTime":3317.02,"body":"eighty two to one eighty eight and"},{"speaker":"[bryan_boorstein]","startTime":3313.213,"endTime":3317.02,"body":"just kind of hanging out between like one"},{"speaker":"[bryan_boorstein]","startTime":3317.08,"endTime":3321.587,"body":"eighty seven and one ninety most of"},{"speaker":"[bryan_boorstein]","startTime":3317.08,"endTime":3321.587,"body":"the time because there probably isn't a whole"},{"speaker":"[bryan_boorstein]","startTime":3321.708,"endTime":3327.317,"body":"lot of muscle to be gained as"},{"speaker":"[bryan_boorstein]","startTime":3321.708,"endTime":3327.317,"body":"the body weight creeps up so anyway that"},{"speaker":"[bryan_boorstein]","startTime":3327.718,"endTime":3331.524,"body":"that's my thought on the mat and"},{"speaker":"[bryan_boorstein]","startTime":3327.718,"endTime":3331.524,"body":"i think that it very much is individual"},{"speaker":"[bryan_boorstein]","startTime":3332.185,"endTime":3334.168,"body":"and depends on where you are in"},{"speaker":"[bryan_boorstein]","startTime":3332.185,"endTime":3334.168,"body":"your training journey"},{"speaker":"[aaron_straker]","startTime":3335.625,"endTime":3339.088,"body":"yeah it definitely is going to be"},{"speaker":"[aaron_straker]","startTime":3335.625,"endTime":3339.088,"body":"individualized like i said and like you said"},{"speaker":"[aaron_straker]","startTime":3339.168,"endTime":3344.313,"body":"with your training age um but there's"},{"speaker":"[aaron_straker]","startTime":3339.168,"endTime":3344.313,"body":"there's information on it if you go looking"},{"speaker":"[aaron_straker]","startTime":3344.393,"endTime":3347.355,"body":"which is pretty cool yeah"},{"speaker":"[bryan_boorstein]","startTime":3346.52,"endTime":3347.185,"body":"yep for sure"},{"speaker":"[aaron_straker]","startTime":3347.925,"endTime":3353.694,"body":"the last thing that i have here"},{"speaker":"[aaron_straker]","startTime":3347.925,"endTime":3353.694,"body":"number five is keep your health a priority"},{"speaker":"[aaron_straker]","startTime":3353.915,"endTime":3358.622,"body":"this is something that like brian was"},{"speaker":"[aaron_straker]","startTime":3353.915,"endTime":3358.622,"body":"just alluding to with the whole gaming thirty"},{"speaker":"[aaron_straker]","startTime":3358.703,"endTime":3364.49,"body":"pounds it is thing that i have"},{"speaker":"[aaron_straker]","startTime":3358.703,"endTime":3364.49,"body":"bastardized really really poorly in the past and"},{"speaker":"[aaron_straker]","startTime":3364.65,"endTime":3370.156,"body":"really it was a permabulk that i"},{"speaker":"[aaron_straker]","startTime":3364.65,"endTime":3370.156,"body":"had went on for and like two and"},{"speaker":"[aaron_straker]","startTime":3370.196,"endTime":3371.781,"body":"a half years minus some time"},{"speaker":"[bryan_boorstein]","startTime":3371.803,"endTime":3371.865,"body":"ah"},{"speaker":"[aaron_straker]","startTime":3372.082,"endTime":3378.9,"body":"spent recovering from a ne surgery that"},{"speaker":"[aaron_straker]","startTime":3372.082,"endTime":3378.9,"body":"really it gave me the the opportunity to"},{"speaker":"[aaron_straker]","startTime":3378.94,"endTime":3384.77,"body":"really start learning about some of these"},{"speaker":"[aaron_straker]","startTime":3378.94,"endTime":3384.77,"body":"things so we have quote here from from"},{"speaker":"[aaron_straker]","startTime":3385.33,"endTime":3389.097,"body":"brandon the cruise who's a friend and"},{"speaker":"[aaron_straker]","startTime":3385.33,"endTime":3389.097,"body":"and some on hand the blockpodcast before as"},{"speaker":"[aaron_straker]","startTime":3389.838,"endTime":3393.986,"body":"something he says often is a healthy"},{"speaker":"[aaron_straker]","startTime":3389.838,"endTime":3393.986,"body":"body is a responsive body so if your"},{"speaker":"[aaron_straker]","startTime":3394.046,"endTime":3400.737,"body":"diet quality absolutely tanks and you're a"},{"speaker":"[aaron_straker]","startTime":3394.046,"endTime":3400.737,"body":"bloated inflamed mess don't mistake the importance of"},{"speaker":"[aaron_straker]","startTime":3400.978,"endTime":3404.444,"body":"optima of an optimallyfunctioning body for your"},{"speaker":"[bryan_boorstein]","startTime":3404.44,"endTime":3404.704,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3404.524,"endTime":3405.766,"body":"goal of hypertrophy if you"},{"speaker":"[bryan_boorstein]","startTime":3405.79,"endTime":3406.39,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3405.826,"endTime":3408.37,"body":"are super inflamed if you're not digesting"},{"speaker":"[bryan_boorstein]","startTime":3408.01,"endTime":3408.79,"body":"okay"},{"speaker":"[aaron_straker]","startTime":3408.41,"endTime":3412.717,"body":"your food if you're having super loose"},{"speaker":"[aaron_straker]","startTime":3408.41,"endTime":3412.717,"body":"valve movements your super super gas and stuff"},{"speaker":"[aaron_straker]","startTime":3413.318,"endTime":3418.106,"body":"do not mistake that you think that"},{"speaker":"[aaron_straker]","startTime":3413.318,"endTime":3418.106,"body":"you will be you know assimilating those nutrients"},{"speaker":"[aaron_straker]","startTime":3418.307,"endTime":3423.898,"body":"and functioning well with these things going"},{"speaker":"[aaron_straker]","startTime":3418.307,"endTime":3423.898,"body":"on those are signals from your body saying"},{"speaker":"[aaron_straker]","startTime":3424.24,"endTime":3428.072,"body":"asshole what's going on can you please"},{"speaker":"[bryan_boorstein]","startTime":3428.14,"endTime":3428.83,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3428.192,"endTime":3432.103,"body":"fucking stop it would behove you to"},{"speaker":"[aaron_straker]","startTime":3428.192,"endTime":3432.103,"body":"listen"},{"speaker":"[bryan_boorstein]","startTime":3433.57,"endTime":3436.735,"body":"a lot of that happens downstream too"},{"speaker":"[bryan_boorstein]","startTime":3433.57,"endTime":3436.735,"body":"so like you have one of those"},{"speaker":"[aaron_straker]","startTime":3436.965,"endTime":3437.248,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3436.976,"endTime":3440.281,"body":"things that you know like you're eating"},{"speaker":"[bryan_boorstein]","startTime":3436.976,"endTime":3440.281,"body":"all this food so then the downstream"},{"speaker":"[aaron_straker]","startTime":3439.897,"endTime":3440.685,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":3440.341,"endTime":3443.827,"body":"effect is you know loose bowels and"},{"speaker":"[bryan_boorstein]","startTime":3440.341,"endTime":3443.827,"body":"then down stream effect of that is you"},{"speaker":"[bryan_boorstein]","startTime":3443.887,"endTime":3448.315,"body":"know your body temperature as you're regulated"},{"speaker":"[bryan_boorstein]","startTime":3443.887,"endTime":3448.315,"body":"while you're sleeping so you're constantly up and"},{"speaker":"[bryan_boorstein]","startTime":3448.395,"endTime":3452.962,"body":"like your stomach is constantly turning stuff"},{"speaker":"[bryan_boorstein]","startTime":3448.395,"endTime":3452.962,"body":"over and then you're going into your workouts"},{"speaker":"[bryan_boorstein]","startTime":3453.063,"endTime":3458.852,"body":"and you're you're underslaped you're under focused"},{"speaker":"[bryan_boorstein]","startTime":3453.063,"endTime":3458.852,"body":"under recover your body is using all of"},{"speaker":"[bryan_boorstein]","startTime":3458.892,"endTime":3462.799,"body":"these resources to try and figure out"},{"speaker":"[bryan_boorstein]","startTime":3458.892,"endTime":3462.799,"body":"what's happening in your gut and maybe you're"},{"speaker":"[bryan_boorstein]","startTime":3462.839,"endTime":3467.427,"body":"losing some of the mental acuity where"},{"speaker":"[bryan_boorstein]","startTime":3462.839,"endTime":3467.427,"body":"you would have energy to support brain function"},{"speaker":"[bryan_boorstein]","startTime":3468.689,"endTime":3475.42,"body":"so i think that there is a"},{"speaker":"[bryan_boorstein]","startTime":3468.689,"endTime":3475.42,"body":"ton of downstream effects associated with with putting"},{"speaker":"[bryan_boorstein]","startTime":3475.54,"endTime":3480.548,"body":"chitty food into your body and i"},{"speaker":"[bryan_boorstein]","startTime":3475.54,"endTime":3480.548,"body":"know that i can feel it like fun"},{"speaker":"[bryan_boorstein]","startTime":3481.029,"endTime":3484.415,"body":"i had i had brownies and in"},{"speaker":"[bryan_boorstein]","startTime":3481.029,"endTime":3484.415,"body":"twelve weeks i hadn't had any like high"},{"speaker":"[bryan_boorstein]","startTime":3484.515,"endTime":3489.383,"body":"fat high sugar foods and then boom"},{"speaker":"[bryan_boorstein]","startTime":3484.515,"endTime":3489.383,"body":"i have brownies and like literally the next"},{"speaker":"[bryan_boorstein]","startTime":3489.483,"endTime":3495.48,"body":"day i woke up and just brain"},{"speaker":"[bryan_boorstein]","startTime":3489.483,"endTime":3495.48,"body":"fog and felt off and it's kind of"},{"speaker":"[bryan_boorstein]","startTime":3495.52,"endTime":3499.547,"body":"funny how if you do that enough"},{"speaker":"[bryan_boorstein]","startTime":3495.52,"endTime":3499.547,"body":"i remember looking back in my youth you"},{"speaker":"[bryan_boorstein]","startTime":3499.607,"endTime":3503.474,"body":"know my earlier days that if you"},{"speaker":"[bryan_boorstein]","startTime":3499.607,"endTime":3503.474,"body":"eat enough really shifty food and back to"},{"speaker":"[bryan_boorstein]","startTime":3503.534,"endTime":3507.36,"body":"back to back to back days then"},{"speaker":"[bryan_boorstein]","startTime":3503.534,"endTime":3507.36,"body":"that just becomes your new normal just kind"},{"speaker":"[bryan_boorstein]","startTime":3507.4,"endTime":3510.946,"body":"of feel like that's the way it"},{"speaker":"[bryan_boorstein]","startTime":3507.4,"endTime":3510.946,"body":"is and you don't realize that there's there's"},{"speaker":"[bryan_boorstein]","startTime":3511.287,"endTime":3516.195,"body":"better out there that that you can"},{"speaker":"[bryan_boorstein]","startTime":3511.287,"endTime":3516.195,"body":"feel a ton better have more energy more"},{"speaker":"[bryan_boorstein]","startTime":3516.295,"endTime":3520.162,"body":"mental focus and stuff like that and"},{"speaker":"[bryan_boorstein]","startTime":3516.295,"endTime":3520.162,"body":"then all of that has those cascading down"},{"speaker":"[bryan_boorstein]","startTime":3520.242,"endTime":3522.948,"body":"stream effects into like the quality of"},{"speaker":"[bryan_boorstein]","startTime":3520.242,"endTime":3522.948,"body":"your training and stuff like that"},{"speaker":"[aaron_straker]","startTime":3526.516,"endTime":3529.661,"body":"you really hit the nail on the"},{"speaker":"[aaron_straker]","startTime":3526.516,"endTime":3529.661,"body":"head there i mean it's really really important"},{"speaker":"[aaron_straker]","startTime":3529.741,"endTime":3534.99,"body":"the thing you said about that sliding"},{"speaker":"[aaron_straker]","startTime":3529.741,"endTime":3534.99,"body":"cascade effect there's a call that the diminishing"},{"speaker":"[aaron_straker]","startTime":3535.11,"endTime":3539.738,"body":"subjective state of well being so you"},{"speaker":"[aaron_straker]","startTime":3535.11,"endTime":3539.738,"body":"think is normal but it's really just you"},{"speaker":"[aaron_straker]","startTime":3539.778,"endTime":3545.047,"body":"have subjectively been i guess objectively been"},{"speaker":"[aaron_straker]","startTime":3539.778,"endTime":3545.047,"body":"sliding in your perception of what normal is"},{"speaker":"[aaron_straker]","startTime":3545.147,"endTime":3548.953,"body":"has been sliding with that into where"},{"speaker":"[aaron_straker]","startTime":3545.147,"endTime":3548.953,"body":"you just feel normal when you're bloated in"},{"speaker":"[aaron_straker]","startTime":3549.174,"endTime":3551.477,"body":"you know inflamed sort of thing so"},{"speaker":"[bryan_boorstein]","startTime":3551.971,"endTime":3552.113,"body":"yep"},{"speaker":"[aaron_straker]","startTime":3552.379,"endTime":3556.586,"body":"uh yeah so those are the top"},{"speaker":"[aaron_straker]","startTime":3552.379,"endTime":3556.586,"body":"five from brian and we got some notable"},{"speaker":"[aaron_straker]","startTime":3556.666,"endTime":3559.972,"body":"mentions here but i think we kind"},{"speaker":"[aaron_straker]","startTime":3556.666,"endTime":3559.972,"body":"of ended up covering them in in our"},{"speaker":"[aaron_straker]","startTime":3560.072,"endTime":3569.867,"body":"correspond from each so the last thing"},{"speaker":"[aaron_straker]","startTime":3560.072,"endTime":3569.867,"body":"i will have that i feel like maybe"},{"speaker":"[aaron_straker]","startTime":3569.908,"endTime":3573.937,"body":"we didn't cover is we kind of"},{"speaker":"[aaron_straker]","startTime":3569.908,"endTime":3573.937,"body":"covered it at the end pay attention to"},{"speaker":"[aaron_straker]","startTime":3573.977,"endTime":3578.221,"body":"your g i your gas to test"},{"speaker":"[aaron_straker]","startTime":3573.977,"endTime":3578.221,"body":"and track the quality of free digestion that"},{"speaker":"[aaron_straker]","startTime":3578.261,"endTime":3585.74,"body":"is something that eventually will kind of"},{"speaker":"[aaron_straker]","startTime":3578.261,"endTime":3585.74,"body":"put the breaks on your gaining phase because"},{"speaker":"[aaron_straker]","startTime":3585.78,"endTime":3589.166,"body":"there comes a time where your body"},{"speaker":"[aaron_straker]","startTime":3585.78,"endTime":3589.166,"body":"can really only digest so much food there's"},{"speaker":"[aaron_straker]","startTime":3589.206,"endTime":3593.914,"body":"only so much time in the day"},{"speaker":"[aaron_straker]","startTime":3589.206,"endTime":3593.914,"body":"that sort of thing just now that pay"},{"speaker":"[aaron_straker]","startTime":3593.934,"endTime":3597.66,"body":"attention you can always pull back a"},{"speaker":"[aaron_straker]","startTime":3593.934,"endTime":3597.66,"body":"little bit get things moving a little bit"},{"speaker":"[aaron_straker]","startTime":3597.72,"endTime":3601.001,"body":"better and then slowly tightrate up again"},{"speaker":"[bryan_boorstein]","startTime":3602.961,"endTime":3603.125,"body":"cool"},{"speaker":"[aaron_straker]","startTime":3603.805,"endTime":3604.086,"body":"anything"},{"speaker":"[bryan_boorstein]","startTime":3603.97,"endTime":3604.176,"body":"yea"},{"speaker":"[aaron_straker]","startTime":3604.126,"endTime":3606.093,"body":"else you want to add on the"},{"speaker":"[aaron_straker]","startTime":3604.126,"endTime":3606.093,"body":"back end of this one brian"},{"speaker":"[bryan_boorstein]","startTime":3606.85,"endTime":3609.674,"body":"no i think we're good on this"},{"speaker":"[bryan_boorstein]","startTime":3606.85,"endTime":3609.674,"body":"i'll just tease the next episode real quick"},{"speaker":"[bryan_boorstein]","startTime":3609.735,"endTime":3613.521,"body":"with the three points that i want"},{"speaker":"[bryan_boorstein]","startTime":3609.735,"endTime":3613.521,"body":"to discuss at least as part of updates"},{"speaker":"[bryan_boorstein]","startTime":3613.601,"endTime":3617.467,"body":"next week if not as part of"},{"speaker":"[bryan_boorstein]","startTime":3613.601,"endTime":3617.467,"body":"the topic of the day but we have"},{"speaker":"[bryan_boorstein]","startTime":3617.507,"endTime":3618.409,"body":"some discussion around"},{"speaker":"[aaron_straker]","startTime":3618.495,"endTime":3618.758,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3618.529,"endTime":3620.773,"body":"short overload movements and the utility of"},{"speaker":"[bryan_boorstein]","startTime":3618.529,"endTime":3620.773,"body":"them"},{"speaker":"[aaron_straker]","startTime":3621.405,"endTime":3621.606,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3621.795,"endTime":3626.723,"body":"we have something i've really been intrigued"},{"speaker":"[bryan_boorstein]","startTime":3621.795,"endTime":3626.723,"body":"about recently that i mentioned i think on"},{"speaker":"[bryan_boorstein]","startTime":3626.783,"endTime":3632.014,"body":"the last episode here which is the"},{"speaker":"[bryan_boorstein]","startTime":3626.783,"endTime":3632.014,"body":"idea of grinding reps versus kind of this"},{"speaker":"[bryan_boorstein]","startTime":3632.174,"endTime":3636.271,"body":"more stop and release and kind of"},{"speaker":"[bryan_boorstein]","startTime":3632.174,"endTime":3636.271,"body":"some insights into that through a discussion with"},{"speaker":"[bryan_boorstein]","startTime":3636.332,"endTime":3640.976,"body":"cass and then the guy that asked"},{"speaker":"[bryan_boorstein]","startTime":3636.332,"endTime":3640.976,"body":"on our last instagram q and a last"},{"speaker":"[bryan_boorstein]","startTime":3641.056,"endTime":3647.803,"body":"week about whether there's a minimum session"},{"speaker":"[bryan_boorstein]","startTime":3641.056,"endTime":3647.803,"body":"volume he had a follow up question about"},{"speaker":"[bryan_boorstein]","startTime":3648.925,"endTime":3652.03,"body":"how to know when a muscle is"},{"speaker":"[bryan_boorstein]","startTime":3648.925,"endTime":3652.03,"body":"recovered and making sure that you're not waiting"},{"speaker":"[bryan_boorstein]","startTime":3652.111,"endTime":3656.157,"body":"too long to hit that muscle group"},{"speaker":"[bryan_boorstein]","startTime":3652.111,"endTime":3656.157,"body":"again so i think that those three can"},{"speaker":"[bryan_boorstein]","startTime":3656.257,"endTime":3660.57,"body":"create some some injury seeing discussion for"},{"speaker":"[bryan_boorstein]","startTime":3656.257,"endTime":3660.57,"body":"next week and i'm sure we'll have a"},{"speaker":"[bryan_boorstein]","startTime":3660.61,"endTime":3662.917,"body":"couple other things to add to that"},{"speaker":"[bryan_boorstein]","startTime":3660.61,"endTime":3662.917,"body":"pot as well"},{"speaker":"[aaron_straker]","startTime":3664.286,"endTime":3667.236,"body":"yeah i'm pumped that that some of"},{"speaker":"[aaron_straker]","startTime":3664.286,"endTime":3667.236,"body":"them got pushed next week because i haven't"},{"speaker":"[aaron_straker]","startTime":3667.296,"endTime":3672.379,"body":"finished part two of the come at"},{"speaker":"[aaron_straker]","startTime":3667.296,"endTime":3672.379,"body":"me bro episodes with you"},{"speaker":"[bryan_boorstein]","startTime":3672.72,"endTime":3673.043,"body":"nice"},{"speaker":"[aaron_straker]","startTime":3673.021,"endTime":3677.03,"body":"you able cast and dave so give"},{"speaker":"[aaron_straker]","startTime":3673.021,"endTime":3677.03,"body":"me time to finish that and we can"},{"speaker":"[aaron_straker]","startTime":3677.351,"endTime":3677.953,"body":"talk about stuff"},{"speaker":"[bryan_boorstein]","startTime":3678.82,"endTime":3679.672,"body":"i like it sounds good"},{"speaker":"[aaron_straker]","startTime":3680.465,"endTime":3684.477,"body":"awesome so as always everyone thank you"},{"speaker":"[aaron_straker]","startTime":3680.465,"endTime":3684.477,"body":"so much for listening to eat train prosper"},{"speaker":"[aaron_straker]","startTime":3684.637,"endTime":3686.282,"body":"brian and i will talk to you"},{"speaker":"[aaron_straker]","startTime":3684.637,"endTime":3686.282,"body":"next week"},{"speaker":"[aaron_straker]","startTime":3689.568,"endTime":3690.154,"body":"i couldn't find this"}]}