{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":29.567,"endTime":34.269,"body":"Ladies and gentlemen, boys"},{"speaker":"[Aaron Straker]","startTime":29.567,"endTime":34.269,"body":"and girls, individuals of all ages, Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":34.349000000000004,"endTime":41.713,"body":"Prosper proudly presents episode"},{"speaker":"[Aaron Straker]","startTime":34.349000000000004,"endTime":41.713,"body":"126, September Instagram Q\u0026A. Brian, can you"},{"speaker":"[Aaron Straker]","startTime":41.733000000000004,"endTime":43.373999999999995,"body":"kick us off with some updates,"},{"speaker":"[Aaron Straker]","startTime":41.733000000000004,"endTime":43.373999999999995,"body":"please?"},{"speaker":"[Bryan]","startTime":43.542,"endTime":47.663,"body":"Haha, you never know what you're gonna"},{"speaker":"[Bryan]","startTime":43.542,"endTime":47.663,"body":"get here with the intro anymore. It's just"},{"speaker":"[Bryan]","startTime":48.343,"endTime":55.185,"body":"anybody's guess. I love it. Um, so"},{"speaker":"[Bryan]","startTime":48.343,"endTime":55.185,"body":"yeah, we are here. I woke up at 5 56 this morning"},{"speaker":"[Bryan]","startTime":55.245000000000005,"endTime":58.966,"body":"and poor Aaron was already sitting"},{"speaker":"[Bryan]","startTime":55.245000000000005,"endTime":58.966,"body":"here ready waiting for me. So we're running"},{"speaker":"[Bryan]","startTime":59.006,"endTime":65.708,"body":"just a teeny bit late. I rushed down"},{"speaker":"[Bryan]","startTime":59.006,"endTime":65.708,"body":"here and got all my questions in and we are"},{"speaker":"[Bryan]","startTime":65.788,"endTime":71.049,"body":"basically ready to go here. So I'm"},{"speaker":"[Bryan]","startTime":65.788,"endTime":71.049,"body":"kicking it off with some quick updates. I just"},{"speaker":"[Bryan]","startTime":71.089,"endTime":78.606,"body":"spent last Monday and Tuesday in Breckenridge,"},{"speaker":"[Bryan]","startTime":71.089,"endTime":78.606,"body":"which is the mountains around here in Colorado."},{"speaker":"[Bryan]","startTime":78.686,"endTime":83.249,"body":"Actually, there's a lot of mountains,"},{"speaker":"[Bryan]","startTime":78.686,"endTime":83.249,"body":"but that's some of the mountains. And that"},{"speaker":"[Bryan]","startTime":83.269,"endTime":91.373,"body":"was for my 41st birthday. So I'm officially"},{"speaker":"[Bryan]","startTime":83.269,"endTime":91.373,"body":"41 now, making my way into the 40s, very quickly."},{"speaker":"[Bryan]","startTime":92.034,"endTime":97.777,"body":"Luckily, everyone around me is also"},{"speaker":"[Bryan]","startTime":92.034,"endTime":97.777,"body":"getting older, so that keeps things fair. And..."},{"speaker":"[Bryan]","startTime":98.61,"endTime":102.132,"body":"No, it was really cool though. I went"},{"speaker":"[Bryan]","startTime":98.61,"endTime":102.132,"body":"up to Breck with my buddy. I talked about on"},{"speaker":"[Bryan]","startTime":102.372,"endTime":107.195,"body":"the prior episode, I hadn't seen in"},{"speaker":"[Bryan]","startTime":102.372,"endTime":107.195,"body":"a while. It's been six years. So we were able"},{"speaker":"[Bryan]","startTime":107.215,"endTime":111.898,"body":"to connect, which was awesome. Went"},{"speaker":"[Bryan]","startTime":107.215,"endTime":111.898,"body":"for a long hike up in the mountains one of"},{"speaker":"[Bryan]","startTime":111.918,"endTime":118.181,"body":"the days and then just kind of kicked"},{"speaker":"[Bryan]","startTime":111.918,"endTime":118.181,"body":"it around town, did a hot tub sauna. Didn't"},{"speaker":"[Bryan]","startTime":118.221,"endTime":122.044,"body":"bike, which was cool. Actually, that's"},{"speaker":"[Bryan]","startTime":118.221,"endTime":122.044,"body":"actually completely false. I woke up hungover"},{"speaker":"[Bryan]","startTime":122.444,"endTime":127.102,"body":"the first day and did end up doing"},{"speaker":"[Bryan]","startTime":122.444,"endTime":127.102,"body":"an indoor. bike ride to try to sweat it out."},{"speaker":"[Bryan]","startTime":127.162,"endTime":132.54399999999998,"body":"So I didn't completely take time away"},{"speaker":"[Bryan]","startTime":127.162,"endTime":132.54399999999998,"body":"from biking. I got a short bike in, but it"},{"speaker":"[Bryan]","startTime":132.60399999999998,"endTime":136.966,"body":"actually made a huge difference, which"},{"speaker":"[Bryan]","startTime":132.60399999999998,"endTime":136.966,"body":"reminded me of how much I used to love sweating"},{"speaker":"[Bryan]","startTime":136.986,"endTime":142.168,"body":"things out after hangovers in my past"},{"speaker":"[Bryan]","startTime":136.986,"endTime":142.168,"body":"when I used to get hungover and my buddy decided"},{"speaker":"[Bryan]","startTime":142.208,"endTime":146.75,"body":"to sleep until nine instead of doing"},{"speaker":"[Bryan]","startTime":142.208,"endTime":146.75,"body":"the bike ride. And he was hungover all day."},{"speaker":"[Bryan]","startTime":147.23000000000002,"endTime":155.779,"body":"So some benefits there maybe, but overall"},{"speaker":"[Bryan]","startTime":147.23000000000002,"endTime":155.779,"body":"super cool trip, really nice to get away. The"},{"speaker":"[Bryan]","startTime":155.859,"endTime":159.943,"body":"unfortunate thing is my son Bryson"},{"speaker":"[Bryan]","startTime":155.859,"endTime":159.943,"body":"ended up with strep throat and it hit him literally"},{"speaker":"[Bryan]","startTime":159.983,"endTime":164.929,"body":"the day that I left, so my poor wife"},{"speaker":"[Bryan]","startTime":159.983,"endTime":164.929,"body":"was stuck with a kid at home on Monday and"},{"speaker":"[Bryan]","startTime":164.969,"endTime":169.854,"body":"Tuesday, which are like the two busiest"},{"speaker":"[Bryan]","startTime":164.969,"endTime":169.854,"body":"work days of the week. So she was a champion,"},{"speaker":"[Bryan]","startTime":169.974,"endTime":178.326,"body":"she handled that, and I know that could"},{"speaker":"[Bryan]","startTime":169.974,"endTime":178.326,"body":"not have been easy. The. Lifting side of my"},{"speaker":"[Bryan]","startTime":178.366,"endTime":183.849,"body":"life these days, as many of you guys"},{"speaker":"[Bryan]","startTime":178.366,"endTime":183.849,"body":"have heard me discuss on the last two episodes,"},{"speaker":"[Bryan]","startTime":183.99,"endTime":188.832,"body":"I made the switch over to a full body"},{"speaker":"[Bryan]","startTime":183.99,"endTime":188.832,"body":"program. This is something I like to do every"},{"speaker":"[Bryan]","startTime":188.892,"endTime":193.535,"body":"couple years. I think that since the"},{"speaker":"[Bryan]","startTime":188.892,"endTime":193.535,"body":"we've now been on Eat, Train, Prosper here"},{"speaker":"[Bryan]","startTime":193.575,"endTime":197.858,"body":"for over two and a half years, we're"},{"speaker":"[Bryan]","startTime":193.575,"endTime":197.858,"body":"approaching three, and I think there's been"},{"speaker":"[Bryan]","startTime":198.178,"endTime":202.721,"body":"one iteration of my full body program"},{"speaker":"[Bryan]","startTime":198.178,"endTime":202.721,"body":"that I've done in the two and a half years."},{"speaker":"[Bryan]","startTime":202.741,"endTime":209.008,"body":"We've had ETP. And so I am back now"},{"speaker":"[Bryan]","startTime":202.741,"endTime":209.008,"body":"for another iteration of that. I feel like"},{"speaker":"[Bryan]","startTime":209.188,"endTime":216.351,"body":"every couple years I get inspired to"},{"speaker":"[Bryan]","startTime":209.188,"endTime":216.351,"body":"do this full body approach. It's usually for"},{"speaker":"[Bryan]","startTime":216.891,"endTime":221.713,"body":"a couple reasons. One could be that"},{"speaker":"[Bryan]","startTime":216.891,"endTime":221.713,"body":"I'm just looking for a change up and I'm kind"},{"speaker":"[Bryan]","startTime":221.753,"endTime":228.676,"body":"of burnt out on really hammering muscle"},{"speaker":"[Bryan]","startTime":221.753,"endTime":228.676,"body":"groups for whatever reason. Sometimes it's"},{"speaker":"[Bryan]","startTime":228.716,"endTime":233.762,"body":"because I'm looking for more of a systemic"},{"speaker":"[Bryan]","startTime":228.716,"endTime":233.762,"body":"training effect and. You can't argue with the"},{"speaker":"[Bryan]","startTime":233.842,"endTime":239.465,"body":"idea of doing like a lunge and a row"},{"speaker":"[Bryan]","startTime":233.842,"endTime":239.465,"body":"and a press all together in a session. It just"},{"speaker":"[Bryan]","startTime":239.505,"endTime":244.107,"body":"really creates a kind of the systemic"},{"speaker":"[Bryan]","startTime":239.505,"endTime":244.107,"body":"metabolic effect that you can't get by training"},{"speaker":"[Bryan]","startTime":244.207,"endTime":251.27,"body":"back and biceps together or something"},{"speaker":"[Bryan]","startTime":244.207,"endTime":251.27,"body":"like that. And so in this case, I am obviously"},{"speaker":"[Bryan]","startTime":251.31,"endTime":255.892,"body":"prioritizing biking up until at least,"},{"speaker":"[Bryan]","startTime":251.31,"endTime":255.892,"body":"you know, early to mid October when I have"},{"speaker":"[Bryan]","startTime":255.932,"endTime":263.29499999999996,"body":"this bike race. And so, uh, it's, just"},{"speaker":"[Bryan]","startTime":255.932,"endTime":263.29499999999996,"body":"an opportunity for me to create less muscle"},{"speaker":"[Bryan]","startTime":263.315,"endTime":268.097,"body":"damage in a session. And that's really"},{"speaker":"[Bryan]","startTime":263.315,"endTime":268.097,"body":"the main rationale for me right now is that"},{"speaker":"[Bryan]","startTime":268.15700000000004,"endTime":273.039,"body":"I can still get some good quality volume"},{"speaker":"[Bryan]","startTime":268.15700000000004,"endTime":273.039,"body":"in across a week if I'm hitting three full"},{"speaker":"[Bryan]","startTime":273.079,"endTime":278.841,"body":"body sessions, just hitting one exercise"},{"speaker":"[Bryan]","startTime":273.079,"endTime":278.841,"body":"per muscle group per day. But if you were to"},{"speaker":"[Bryan]","startTime":278.901,"endTime":283.603,"body":"extrapolate that out over the course"},{"speaker":"[Bryan]","startTime":278.901,"endTime":283.603,"body":"of a week, you're getting three exercises per"},{"speaker":"[Bryan]","startTime":283.663,"endTime":287.925,"body":"muscle group. And this is three for"},{"speaker":"[Bryan]","startTime":283.663,"endTime":287.925,"body":"quads and three for hams. So it's not like"},{"speaker":"[Bryan]","startTime":288.005,"endTime":292.612,"body":"I'm like three for legs. three for"},{"speaker":"[Bryan]","startTime":288.005,"endTime":292.612,"body":"each area, we're getting three or four for"},{"speaker":"[Bryan]","startTime":292.672,"endTime":297.276,"body":"back, two or three for chest, two or"},{"speaker":"[Bryan]","startTime":292.672,"endTime":297.276,"body":"three for biceps, and two or three for triceps,"},{"speaker":"[Bryan]","startTime":298.016,"endTime":302.58,"body":"three for delts, I think. So still"},{"speaker":"[Bryan]","startTime":298.016,"endTime":302.58,"body":"a decent amount of volume, it's just laid out"},{"speaker":"[Bryan]","startTime":302.68,"endTime":307.825,"body":"differently. And thus far in the two"},{"speaker":"[Bryan]","startTime":302.68,"endTime":307.825,"body":"weeks that I've been doing this, it's actually"},{"speaker":"[Bryan]","startTime":307.845,"endTime":312.589,"body":"been great because I haven't been sore"},{"speaker":"[Bryan]","startTime":307.845,"endTime":312.589,"body":"a single time. Oh, actually backtrack a little."},{"speaker":"[Bryan]","startTime":313.009,"endTime":319.923,"body":"I added in safety bar reverse lunges"},{"speaker":"[Bryan]","startTime":313.009,"endTime":319.923,"body":"last week into the program. and I did in fact"},{"speaker":"[Bryan]","startTime":319.983,"endTime":325.668,"body":"get sore from one top set of those,"},{"speaker":"[Bryan]","startTime":319.983,"endTime":325.668,"body":"but that's sort of the case with any lunge"},{"speaker":"[Bryan]","startTime":325.728,"endTime":330.872,"body":"or single leg squat that you introduce"},{"speaker":"[Bryan]","startTime":325.728,"endTime":330.872,"body":"to a program. And so I'm expecting repeated"},{"speaker":"[Bryan]","startTime":330.932,"endTime":336.117,"body":"bout effect to take care of that for"},{"speaker":"[Bryan]","startTime":330.932,"endTime":336.117,"body":"me. I do have that session today as well. So"},{"speaker":"[Bryan]","startTime":336.737,"endTime":341.822,"body":"after we get off this podcast and I"},{"speaker":"[Bryan]","startTime":336.737,"endTime":341.822,"body":"drop the kids at school, I'll come back and"},{"speaker":"[Bryan]","startTime":341.842,"endTime":345.265,"body":"hit that session that has those reverse"},{"speaker":"[Bryan]","startTime":341.842,"endTime":345.265,"body":"lunges in it. We'll see how they affect me"},{"speaker":"[Bryan]","startTime":345.305,"endTime":350.563,"body":"in week two. But this full body program"},{"speaker":"[Bryan]","startTime":345.305,"endTime":350.563,"body":"is not permanent. It's not forever. It literally"},{"speaker":"[Bryan]","startTime":350.603,"endTime":355.665,"body":"is just for the next five to eight"},{"speaker":"[Bryan]","startTime":350.603,"endTime":355.665,"body":"weeks as I work through the kind of final stages"},{"speaker":"[Bryan]","startTime":355.705,"endTime":360.447,"body":"of preparing for the race and also"},{"speaker":"[Bryan]","startTime":355.705,"endTime":360.447,"body":"wanting to supply training to the people following"},{"speaker":"[Bryan]","startTime":360.467,"endTime":365.129,"body":"Brian's program that I think will be"},{"speaker":"[Bryan]","startTime":360.467,"endTime":365.129,"body":"productive and not just productive on its own"},{"speaker":"[Bryan]","startTime":365.509,"endTime":368.33,"body":"in that I'd be like, hey, you know,"},{"speaker":"[Bryan]","startTime":365.509,"endTime":368.33,"body":"this three times a week full body program is"},{"speaker":"[Bryan]","startTime":368.35,"endTime":373.252,"body":"gonna get you to all of your goals."},{"speaker":"[Bryan]","startTime":368.35,"endTime":373.252,"body":"And that's not necessarily true. But what I"},{"speaker":"[Bryan]","startTime":373.332,"endTime":378.911,"body":"do think is that this three times a"},{"speaker":"[Bryan]","startTime":373.332,"endTime":378.911,"body":"week program sets you up in the year in a periodized"},{"speaker":"[Bryan]","startTime":379.011,"endTime":385.233,"body":"manner to potentially get more out"},{"speaker":"[Bryan]","startTime":379.011,"endTime":385.233,"body":"of our split routine when we go back to that"},{"speaker":"[Bryan]","startTime":385.293,"endTime":389.775,"body":"in five to eight weeks. And so with"},{"speaker":"[Bryan]","startTime":385.293,"endTime":389.775,"body":"that said, I hope some of you guys, some of"},{"speaker":"[Bryan]","startTime":389.815,"endTime":395.217,"body":"you out there will join me on this"},{"speaker":"[Bryan]","startTime":389.815,"endTime":395.217,"body":"full body exploration. I've had a couple people"},{"speaker":"[Bryan]","startTime":395.257,"endTime":399.779,"body":"DM me and tell me they're very interested"},{"speaker":"[Bryan]","startTime":395.257,"endTime":399.779,"body":"already. So I think that that's pretty cool."},{"speaker":"[Bryan]","startTime":400.86,"endTime":407.646,"body":"If you use the code eat, train, prosper,"},{"speaker":"[Bryan]","startTime":400.86,"endTime":407.646,"body":"all one word. When you go to sign up for Brian's"},{"speaker":"[Bryan]","startTime":407.686,"endTime":415.591,"body":"program on the Paragon Training Methods"},{"speaker":"[Bryan]","startTime":407.686,"endTime":415.591,"body":"app or website, then you can receive 20% off"},{"speaker":"[Bryan]","startTime":416.351,"endTime":423.035,"body":"on the program. So it's usually $39"},{"speaker":"[Bryan]","startTime":416.351,"endTime":423.035,"body":"a month. That'll take you down $7.80, so a"},{"speaker":"[Bryan]","startTime":423.075,"endTime":430.299,"body":"little over $30. Code Eat, Train, Prosper"},{"speaker":"[Bryan]","startTime":423.075,"endTime":430.299,"body":"for the full body program. And then last quick"},{"speaker":"[Bryan]","startTime":430.339,"endTime":437.355,"body":"update is biking is continuing to roll."},{"speaker":"[Bryan]","startTime":430.339,"endTime":437.355,"body":"The prior week when we didn't have an ETP because"},{"speaker":"[Bryan]","startTime":437.415,"endTime":441.157,"body":"I was in Breckenridge, I had just finished"},{"speaker":"[Bryan]","startTime":437.415,"endTime":441.157,"body":"the week out there with my biggest week ever."},{"speaker":"[Bryan]","startTime":442.157,"endTime":447.04,"body":"Prior to this week, it had been 154"},{"speaker":"[Bryan]","startTime":442.157,"endTime":447.04,"body":"miles was my biggest week ever. And then I"},{"speaker":"[Bryan]","startTime":447.08,"endTime":453.344,"body":"hit 161 this prior week. I've actually"},{"speaker":"[Bryan]","startTime":447.08,"endTime":453.344,"body":"been meaning to make a post on this on kind"},{"speaker":"[Bryan]","startTime":453.364,"endTime":459.367,"body":"of how I'm approaching putting together"},{"speaker":"[Bryan]","startTime":453.364,"endTime":459.367,"body":"the various cardio sessions as far as intensity"},{"speaker":"[Bryan]","startTime":459.387,"endTime":465.094,"body":"and duration and then working them"},{"speaker":"[Bryan]","startTime":459.387,"endTime":465.094,"body":"around the weightlifting. But one other piece"},{"speaker":"[Bryan]","startTime":465.574,"endTime":469.276,"body":"that I was gonna discuss if and when"},{"speaker":"[Bryan]","startTime":465.574,"endTime":469.276,"body":"I do make a post on this is that I've kind"},{"speaker":"[Bryan]","startTime":469.316,"endTime":476.278,"body":"of been following this progressive"},{"speaker":"[Bryan]","startTime":469.316,"endTime":476.278,"body":"plan of three weeks on where it loads volume"},{"speaker":"[Bryan]","startTime":476.858,"endTime":480.6,"body":"and then a down week where there's"},{"speaker":"[Bryan]","startTime":476.858,"endTime":480.6,"body":"a lot less volume and then you kind of build"},{"speaker":"[Bryan]","startTime":480.64,"endTime":486.262,"body":"back up. So it kind of looks like a"},{"speaker":"[Bryan]","startTime":480.64,"endTime":486.262,"body":"pyramid of sorts where we're. climbing, climbing"},{"speaker":"[Bryan]","startTime":486.302,"endTime":489.683,"body":"for three weeks, doing more and more"},{"speaker":"[Bryan]","startTime":486.302,"endTime":489.683,"body":"volume. So it might look like, you know, 100"},{"speaker":"[Bryan]","startTime":490.083,"endTime":495.024,"body":"miles one week, then 125 another week,"},{"speaker":"[Bryan]","startTime":490.083,"endTime":495.024,"body":"and then 150 the week after that. And then"},{"speaker":"[Bryan]","startTime":495.044,"endTime":499.105,"body":"I'll have a lower week where I'll take"},{"speaker":"[Bryan]","startTime":495.044,"endTime":499.105,"body":"three or four days off and only train half"},{"speaker":"[Bryan]","startTime":499.125,"endTime":506.167,"body":"that week. So I might get 60 miles."},{"speaker":"[Bryan]","startTime":499.125,"endTime":506.167,"body":"And so the graph would drop significantly,"},{"speaker":"[Bryan]","startTime":506.567,"endTime":510.188,"body":"and then I would slowly build back"},{"speaker":"[Bryan]","startTime":506.567,"endTime":510.188,"body":"up over another three weeks. And so this has"},{"speaker":"[Bryan]","startTime":510.208,"endTime":515.702,"body":"been really, really good for me. It's"},{"speaker":"[Bryan]","startTime":510.208,"endTime":515.702,"body":"a program style I read about number of different"},{"speaker":"[Bryan]","startTime":516.3620000000001,"endTime":520.863,"body":"biking pros. And this is kind of how"},{"speaker":"[Bryan]","startTime":516.3620000000001,"endTime":520.863,"body":"they train with this three on one off. In my"},{"speaker":"[Bryan]","startTime":520.903,"endTime":526.005,"body":"mind, I look at it kind of like an"},{"speaker":"[Bryan]","startTime":520.903,"endTime":526.005,"body":"RP style to hypertrophy from when they used"},{"speaker":"[Bryan]","startTime":526.025,"endTime":530.567,"body":"to have their volume ramping approach"},{"speaker":"[Bryan]","startTime":526.025,"endTime":530.567,"body":"where their, their paradigm was four weeks"},{"speaker":"[Bryan]","startTime":530.6469999999999,"endTime":536.048,"body":"on one week off. I think for biking,"},{"speaker":"[Bryan]","startTime":530.6469999999999,"endTime":536.048,"body":"most people find three weeks on one week off"},{"speaker":"[Bryan]","startTime":536.549,"endTime":541.371,"body":"to be the sweet spot. But anyway. I"},{"speaker":"[Bryan]","startTime":536.549,"endTime":541.371,"body":"personally really like this approach. It's"},{"speaker":"[Bryan]","startTime":541.411,"endTime":545.075,"body":"been great for me. If you look at my"},{"speaker":"[Bryan]","startTime":541.411,"endTime":545.075,"body":"graph on Strava of my training, it literally"},{"speaker":"[Bryan]","startTime":545.095,"endTime":548.698,"body":"looks like these building peaks and"},{"speaker":"[Bryan]","startTime":545.095,"endTime":548.698,"body":"then a drop and then a building peak and then"},{"speaker":"[Bryan]","startTime":548.738,"endTime":553.422,"body":"a drop. And so anyway, that's been"},{"speaker":"[Bryan]","startTime":548.738,"endTime":553.422,"body":"the approach. I've been working pretty well."},{"speaker":"[Bryan]","startTime":553.862,"endTime":558.426,"body":"And I will at some point make a post"},{"speaker":"[Bryan]","startTime":553.862,"endTime":558.426,"body":"about how I've been arranging the intensity"},{"speaker":"[Bryan]","startTime":558.466,"endTime":564.031,"body":"of these sessions as well between zone"},{"speaker":"[Bryan]","startTime":558.466,"endTime":564.031,"body":"two, zone one, recovery stuff, and then more"},{"speaker":"[Bryan]","startTime":564.071,"endTime":569.4,"body":"intense interval style training. So"},{"speaker":"[Bryan]","startTime":564.071,"endTime":569.4,"body":"anyway. Those are my updates. What is going"},{"speaker":"[Bryan]","startTime":569.44,"endTime":570.665,"body":"on with you, Mr. Straker?"},{"speaker":"[Aaron Straker]","startTime":571.839,"endTime":574.701,"body":"I'll try and keep mine short"},{"speaker":"[Aaron Straker]","startTime":571.839,"endTime":574.701,"body":"so we can get into the questions. First one,"},{"speaker":"[Aaron Straker]","startTime":575.021,"endTime":579.826,"body":"I have coaching roster spots"},{"speaker":"[Aaron Straker]","startTime":575.021,"endTime":579.826,"body":"available. So I have some long-term clients"},{"speaker":"[Aaron Straker]","startTime":579.846,"endTime":584.61,"body":"that have recently and will"},{"speaker":"[Aaron Straker]","startTime":579.846,"endTime":584.61,"body":"be wrapping up and kind of graduating, moving"},{"speaker":"[Aaron Straker]","startTime":584.73,"endTime":588.313,"body":"on that we've had great success"},{"speaker":"[Aaron Straker]","startTime":584.73,"endTime":588.313,"body":"with. Hopefully some of those will be making"},{"speaker":"[Aaron Straker]","startTime":588.353,"endTime":592.157,"body":"it into my social channels"},{"speaker":"[Aaron Straker]","startTime":588.353,"endTime":592.157,"body":"as I like to obviously share case studies."},{"speaker":"[Aaron Straker]","startTime":592.577,"endTime":596.841,"body":"So I do have coaching roster"},{"speaker":"[Aaron Straker]","startTime":592.577,"endTime":596.841,"body":"spots. I guess this is the first time I am"},{"speaker":"[Aaron Straker]","startTime":596.881,"endTime":601.245,"body":"officially saying like I'm"},{"speaker":"[Aaron Straker]","startTime":596.881,"endTime":601.245,"body":"accepting female clients like openly again."},{"speaker":"[Aaron Straker]","startTime":601.986,"endTime":606.431,"body":"I had run a limited number,"},{"speaker":"[Aaron Straker]","startTime":601.986,"endTime":606.431,"body":"kind of the people who had reached out to me"},{"speaker":"[Aaron Straker]","startTime":606.471,"endTime":609.734,"body":"and I'd be like, you know,"},{"speaker":"[Aaron Straker]","startTime":606.471,"endTime":609.734,"body":"okay, let's talk and we'll see. They've all"},{"speaker":"[Aaron Straker]","startTime":609.774,"endTime":614.839,"body":"gone very, very well. And I"},{"speaker":"[Aaron Straker]","startTime":609.774,"endTime":614.839,"body":"might even add that some have become quickly"},{"speaker":"[Aaron Straker]","startTime":614.879,"endTime":617.522,"body":"become some of my favorite"},{"speaker":"[Aaron Straker]","startTime":614.879,"endTime":617.522,"body":"clients, like some of my favorite check-ins"},{"speaker":"[Aaron Straker]","startTime":617.562,"endTime":621.887,"body":"to do each week. So, I'm going"},{"speaker":"[Aaron Straker]","startTime":617.562,"endTime":621.887,"body":"to officially kind of open that. I know we"},{"speaker":"[Aaron Straker]","startTime":621.928,"endTime":627.389,"body":"have a pretty decent sized"},{"speaker":"[Aaron Straker]","startTime":621.928,"endTime":627.389,"body":"female listenership. So if you're interested,"},{"speaker":"[Aaron Straker]","startTime":627.509,"endTime":631.09,"body":"all of my coaching details"},{"speaker":"[Aaron Straker]","startTime":627.509,"endTime":631.09,"body":"are on my website. You can find from our YouTube"},{"speaker":"[Aaron Straker]","startTime":631.13,"endTime":635.292,"body":"links or anywhere if you Google"},{"speaker":"[Aaron Straker]","startTime":631.13,"endTime":635.292,"body":"Straker Nutrition Co. All of my pricing and"},{"speaker":"[Aaron Straker]","startTime":635.332,"endTime":638.813,"body":"everything. I'm very transparent"},{"speaker":"[Aaron Straker]","startTime":635.332,"endTime":638.813,"body":"all up front there. So if that is interesting"},{"speaker":"[Aaron Straker]","startTime":638.853,"endTime":642.414,"body":"to you, reach out, submit an"},{"speaker":"[Aaron Straker]","startTime":638.853,"endTime":642.414,"body":"application, DM me on Instagram, something"},{"speaker":"[Aaron Straker]","startTime":642.434,"endTime":648.352,"body":"like that, and we will go from"},{"speaker":"[Aaron Straker]","startTime":642.434,"endTime":648.352,"body":"there. A quick fat loss camp update, I am down"},{"speaker":"[Aaron Straker]","startTime":648.472,"endTime":654.495,"body":"8.3 pounds in six weeks. Interestingly"},{"speaker":"[Aaron Straker]","startTime":648.472,"endTime":654.495,"body":"enough, I am getting a little impatient with"},{"speaker":"[Aaron Straker]","startTime":654.535,"endTime":658.858,"body":"it where I'm like, I'm ready"},{"speaker":"[Aaron Straker]","startTime":654.535,"endTime":658.858,"body":"to be leaner. Like let's fucking go. Why is"},{"speaker":"[Aaron Straker]","startTime":658.958,"endTime":663.54,"body":"it not moving faster? Because"},{"speaker":"[Aaron Straker]","startTime":658.958,"endTime":663.54,"body":"typically, you know, my last two diets have"},{"speaker":"[Aaron Straker]","startTime":663.58,"endTime":667.683,"body":"both been 20 week long diets,"},{"speaker":"[Aaron Straker]","startTime":663.58,"endTime":667.683,"body":"like five months and I'm like six weeks in"},{"speaker":"[Aaron Straker]","startTime":667.703,"endTime":672.385,"body":"and I'm kind of like, I'm just"},{"speaker":"[Aaron Straker]","startTime":667.703,"endTime":672.385,"body":"like itching already for it to be like, I guess"},{"speaker":"[Aaron Straker]","startTime":672.425,"endTime":677.631,"body":"just like moving along. But"},{"speaker":"[Aaron Straker]","startTime":672.425,"endTime":677.631,"body":"I thought that was just kind of interesting"},{"speaker":"[Aaron Straker]","startTime":678.012,"endTime":683.174,"body":"there. And then kind of like"},{"speaker":"[Aaron Straker]","startTime":678.012,"endTime":683.174,"body":"leading into that, the reason I'm like, I'm"},{"speaker":"[Aaron Straker]","startTime":683.434,"endTime":690.017,"body":"okay with it is because the"},{"speaker":"[Aaron Straker]","startTime":683.434,"endTime":690.017,"body":"training volume and duration and intensity"},{"speaker":"[Aaron Straker]","startTime":690.077,"endTime":696.819,"body":"has dramatically ramped up."},{"speaker":"[Aaron Straker]","startTime":690.077,"endTime":696.819,"body":"And the note that I have here is I found myself"},{"speaker":"[Aaron Straker]","startTime":697.019,"endTime":703.422,"body":"in this very interesting period"},{"speaker":"[Aaron Straker]","startTime":697.019,"endTime":703.422,"body":"of my life where I'm challenging everything"},{"speaker":"[Aaron Straker]","startTime":703.462,"endTime":708.962,"body":"that I, you know... quote unquote,"},{"speaker":"[Aaron Straker]","startTime":703.462,"endTime":708.962,"body":"no to be true with training. And I am really"},{"speaker":"[Aaron Straker]","startTime":709.062,"endTime":715.106,"body":"enjoying the thrill in that"},{"speaker":"[Aaron Straker]","startTime":709.062,"endTime":715.106,"body":"uncertainty of what if. So I'm essentially"},{"speaker":"[Aaron Straker]","startTime":715.146,"endTime":722.352,"body":"following programming from"},{"speaker":"[Aaron Straker]","startTime":715.146,"endTime":722.352,"body":"for someone who's at a much higher level than"},{"speaker":"[Aaron Straker]","startTime":722.392,"endTime":726.855,"body":"myself, let's call it that."},{"speaker":"[Aaron Straker]","startTime":722.392,"endTime":726.855,"body":"And this is from someone who puts people on"},{"speaker":"[Aaron Straker]","startTime":726.875,"endTime":733.671,"body":"the Olympia stage, like consistently."},{"speaker":"[Aaron Straker]","startTime":726.875,"endTime":733.671,"body":"And it's a lot. they're long, but I've already"},{"speaker":"[Aaron Straker]","startTime":733.851,"endTime":741.693,"body":"found how quickly I have adapted"},{"speaker":"[Aaron Straker]","startTime":733.851,"endTime":741.693,"body":"to it. I'm not getting crazy sore, anything"},{"speaker":"[Aaron Straker]","startTime":741.733,"endTime":745.915,"body":"more like that. I mean, I'll"},{"speaker":"[Aaron Straker]","startTime":741.733,"endTime":745.915,"body":"be honest, our leg days are three and a half"},{"speaker":"[Aaron Straker]","startTime":745.935,"endTime":754.177,"body":"hours long, and I'm still pushing"},{"speaker":"[Aaron Straker]","startTime":745.935,"endTime":754.177,"body":"hard in capable three hours into it sort of"},{"speaker":"[Aaron Straker]","startTime":754.197,"endTime":759.258,"body":"thing, and weights are up."},{"speaker":"[Aaron Straker]","startTime":754.197,"endTime":759.258,"body":"So I do think some of it is environment. You"},{"speaker":"[Aaron Straker]","startTime":759.618,"endTime":764.665,"body":"put— similar males together,"},{"speaker":"[Aaron Straker]","startTime":759.618,"endTime":764.665,"body":"it brings out a little bit of, I would say,"},{"speaker":"[Aaron Straker]","startTime":764.685,"endTime":769.467,"body":"the good side of ego of wanting"},{"speaker":"[Aaron Straker]","startTime":764.685,"endTime":769.467,"body":"to challenge yourself and kind of push in that"},{"speaker":"[Aaron Straker]","startTime":769.507,"endTime":774.93,"body":"way. But it has been very interesting."},{"speaker":"[Aaron Straker]","startTime":769.507,"endTime":774.93,"body":"And I'm kind of like in this period where I'm"},{"speaker":"[Aaron Straker]","startTime":774.97,"endTime":780.513,"body":"in what ifs, right? At the"},{"speaker":"[Aaron Straker]","startTime":774.97,"endTime":780.513,"body":"worst cases, it doesn't do anything. I still"},{"speaker":"[Aaron Straker]","startTime":780.533,"endTime":786.056,"body":"need to be 190 pounds to be"},{"speaker":"[Aaron Straker]","startTime":780.533,"endTime":786.056,"body":"lean. And I don't have any new muscle or anything"},{"speaker":"[Aaron Straker]","startTime":786.096,"endTime":789.558,"body":"like that. And I'm like, okay."},{"speaker":"[Aaron Straker]","startTime":786.096,"endTime":789.558,"body":"You know, I've kind of found the proverbial"},{"speaker":"[Aaron Straker]","startTime":789.598,"endTime":794.114,"body":"ceiling. But that's my worst"},{"speaker":"[Aaron Straker]","startTime":789.598,"endTime":794.114,"body":"case scenario. Best case is I learn new things"},{"speaker":"[Aaron Straker]","startTime":794.174,"endTime":797.042,"body":"and potentially find something"},{"speaker":"[Aaron Straker]","startTime":794.174,"endTime":797.042,"body":"new that I didn't know about."},{"speaker":"[Bryan]","startTime":798.618,"endTime":806.702,"body":"I would love to do an episode, maybe"},{"speaker":"[Bryan]","startTime":798.618,"endTime":806.702,"body":"even next week, on your training and this experience"},{"speaker":"[Bryan]","startTime":806.722,"endTime":811.825,"body":"for you in Fatloss Camp and just kind"},{"speaker":"[Bryan]","startTime":806.722,"endTime":811.825,"body":"of explore some of that stuff."},{"speaker":"[Aaron Straker]","startTime":812.447,"endTime":813.233,"body":"Yeah, we could do that."},{"speaker":"[Bryan]","startTime":813.646,"endTime":814.406,"body":"I think that'd be fun."},{"speaker":"[Aaron Straker]","startTime":815.209,"endTime":815.35,"body":"Yeah."},{"speaker":"[Bryan]","startTime":815.767,"endTime":819.769,"body":"And I think the listeners would enjoy"},{"speaker":"[Bryan]","startTime":815.767,"endTime":819.769,"body":"that as well. Cool, are you done? Do you have"},{"speaker":"[Bryan]","startTime":819.809,"endTime":820.129,"body":"another one?"},{"speaker":"[Aaron Straker]","startTime":821.435,"endTime":823.881,"body":"Nah, I just had a little note"},{"speaker":"[Aaron Straker]","startTime":821.435,"endTime":823.881,"body":"about the sauna, but it sounds like we might"},{"speaker":"[Aaron Straker]","startTime":823.901,"endTime":825.586,"body":"talk about it next week, so"},{"speaker":"[Aaron Straker]","startTime":823.901,"endTime":825.586,"body":"we'll push."},{"speaker":"[Bryan]","startTime":826.066,"endTime":830.188,"body":"All right, cool. And then I have one"},{"speaker":"[Bryan]","startTime":826.066,"endTime":830.188,"body":"really quick fix that I need to make here."},{"speaker":"[Bryan]","startTime":830.208,"endTime":837.092,"body":"So a number of episodes ago, I made"},{"speaker":"[Bryan]","startTime":830.208,"endTime":837.092,"body":"a comment about a study that I randomly came"},{"speaker":"[Bryan]","startTime":837.132,"endTime":842.835,"body":"across. It was actually on the news."},{"speaker":"[Bryan]","startTime":837.132,"endTime":842.835,"body":"So it was one of those like overblown publicized"},{"speaker":"[Bryan]","startTime":842.955,"endTime":847.237,"body":"things where it's like this, you know,"},{"speaker":"[Bryan]","startTime":842.955,"endTime":847.237,"body":"the study's like, like weightlifting is better"},{"speaker":"[Bryan]","startTime":847.257,"endTime":851.079,"body":"than cardio or cardio is better than"},{"speaker":"[Bryan]","startTime":847.257,"endTime":851.079,"body":"weightlifting. Like it was this huge exclamatory"},{"speaker":"[Bryan]","startTime":851.119,"endTime":855.926,"body":"title. This one specifically was about"},{"speaker":"[Bryan]","startTime":851.119,"endTime":855.926,"body":"the drinking water in the US. And I noted that"},{"speaker":"[Bryan]","startTime":855.946,"endTime":862.867,"body":"they found these trace chemicals in"},{"speaker":"[Bryan]","startTime":855.946,"endTime":862.867,"body":"something like 50% of our water supply in the"},{"speaker":"[Bryan]","startTime":862.968,"endTime":869.849,"body":"US that are called forever chemicals"},{"speaker":"[Bryan]","startTime":862.968,"endTime":869.849,"body":"or whatever. And so one of the esteemed members"},{"speaker":"[Bryan]","startTime":869.969,"endTime":875.611,"body":"of Paragon actually works in water"},{"speaker":"[Bryan]","startTime":869.969,"endTime":875.611,"body":"quality and felt the need to kind of reach"},{"speaker":"[Bryan]","startTime":875.671,"endTime":880.452,"body":"out to me and correct me or at least"},{"speaker":"[Bryan]","startTime":875.671,"endTime":880.452,"body":"clarify some things, provide a little bit of"},{"speaker":"[Bryan]","startTime":880.492,"endTime":886.955,"body":"clarity on the topic. And so as it"},{"speaker":"[Bryan]","startTime":880.492,"endTime":886.955,"body":"turns out... I probably misspoke or overhyped"},{"speaker":"[Bryan]","startTime":886.995,"endTime":892.918,"body":"that, so I don't wanna get people completely"},{"speaker":"[Bryan]","startTime":886.995,"endTime":892.918,"body":"scared on drinking tap water. As it seems,"},{"speaker":"[Bryan]","startTime":893.699,"endTime":901.743,"body":"it appears as if the stuff found in"},{"speaker":"[Bryan]","startTime":893.699,"endTime":901.743,"body":"this water in the most cases was so trace that"},{"speaker":"[Bryan]","startTime":902.524,"endTime":908.827,"body":"if it was in larger amounts, it could"},{"speaker":"[Bryan]","startTime":902.524,"endTime":908.827,"body":"be carcinogenic, but on its own in these small"},{"speaker":"[Bryan]","startTime":908.887,"endTime":914.655,"body":"doses, it is likely not. And so I think"},{"speaker":"[Bryan]","startTime":908.887,"endTime":914.655,"body":"the way that I would analogize this would be"},{"speaker":"[Bryan]","startTime":914.715,"endTime":920.761,"body":"like, hey, an apple has cyanide in"},{"speaker":"[Bryan]","startTime":914.715,"endTime":920.761,"body":"it. And you could die if you get too much cyanide."},{"speaker":"[Bryan]","startTime":920.821,"endTime":925.125,"body":"But you know, everyone eats apples"},{"speaker":"[Bryan]","startTime":920.821,"endTime":925.125,"body":"and they're very healthy because in small doses,"},{"speaker":"[Bryan]","startTime":925.165,"endTime":929.87,"body":"it has no effect. And so I don't know"},{"speaker":"[Bryan]","startTime":925.165,"endTime":929.87,"body":"if that's a perfect analogy for the drinking"},{"speaker":"[Bryan]","startTime":929.89,"endTime":934.834,"body":"water. But I just wanted to make sure"},{"speaker":"[Bryan]","startTime":929.89,"endTime":934.834,"body":"that I put that out there and didn't have this"},{"speaker":"[Bryan]","startTime":935.074,"endTime":938.197,"body":"fear mongering around drinking tap"},{"speaker":"[Bryan]","startTime":935.074,"endTime":938.197,"body":"water necessarily."},{"speaker":"[Aaron Straker]","startTime":940.095,"endTime":940.737,"body":"Rightfully so."},{"speaker":"[Bryan]","startTime":941.622,"endTime":948.044,"body":"because I've been drinking it my whole"},{"speaker":"[Bryan]","startTime":941.622,"endTime":948.044,"body":"life, so hopefully I'm not dying of fraction"},{"speaker":"[Bryan]","startTime":948.064,"endTime":952.725,"body":"chemical exposure. Okay, so that is"},{"speaker":"[Bryan]","startTime":948.064,"endTime":952.725,"body":"all I have now on the update. Should we jump"},{"speaker":"[Bryan]","startTime":952.785,"endTime":955.006,"body":"into questions? All"},{"speaker":"[Aaron Straker]","startTime":953.888,"endTime":954.366,"body":"Let's do it."},{"speaker":"[Bryan]","startTime":955.206,"endTime":960.868,"body":"right, here. I'll send this one over"},{"speaker":"[Bryan]","startTime":955.206,"endTime":960.868,"body":"to you first. Can the muscle memory theory"},{"speaker":"[Bryan]","startTime":960.948,"endTime":968.56,"body":"applied to muscle loss from a prolonged..."},{"speaker":"[Bryan]","startTime":960.948,"endTime":968.56,"body":"Can the muscle... Can the muscle memory theory"},{"speaker":"[Bryan]","startTime":968.64,"endTime":973.911,"body":"be applied to muscle loss from a prolonged"},{"speaker":"[Bryan]","startTime":968.64,"endTime":973.911,"body":"calorie deficit? If so, how would you tailor"},{"speaker":"[Bryan]","startTime":973.951,"endTime":976.957,"body":"nutrition and training to encourage"},{"speaker":"[Bryan]","startTime":973.951,"endTime":976.957,"body":"regain of lost tissue?"},{"speaker":"[Aaron Straker]","startTime":978.571,"endTime":984.254,"body":"So how I would answer this"},{"speaker":"[Aaron Straker]","startTime":978.571,"endTime":984.254,"body":"is yes, I do believe the theory can be applied"},{"speaker":"[Aaron Straker]","startTime":984.354,"endTime":990.919,"body":"to muscle loss from a prolonged"},{"speaker":"[Aaron Straker]","startTime":984.354,"endTime":990.919,"body":"caloric deficit. The same way it, I mean, atrophy"},{"speaker":"[Aaron Straker]","startTime":990.959,"endTime":997.083,"body":"is pretty much atrophy, right?"},{"speaker":"[Aaron Straker]","startTime":990.959,"endTime":997.083,"body":"Whether that might be injury related, pushing"},{"speaker":"[Aaron Straker]","startTime":997.123,"endTime":999.505,"body":"to extreme low levels of body"},{"speaker":"[Aaron Straker]","startTime":997.123,"endTime":999.505,"body":"fat and the"},{"speaker":"[Aaron Straker]","startTime":1008.035,"endTime":1011.157,"body":"I'm sure the mechanisms may"},{"speaker":"[Aaron Straker]","startTime":1008.035,"endTime":1011.157,"body":"be slightly different, but at the end of the"},{"speaker":"[Aaron Straker]","startTime":1011.177,"endTime":1016.2,"body":"day, from a practicality standpoint,"},{"speaker":"[Aaron Straker]","startTime":1011.177,"endTime":1016.2,"body":"you're effectively looking at the same thing."},{"speaker":"[Aaron Straker]","startTime":1016.981,"endTime":1020.463,"body":"And then, how would I tailor"},{"speaker":"[Aaron Straker]","startTime":1016.981,"endTime":1020.463,"body":"nutrition and training to encourage the regain"},{"speaker":"[Aaron Straker]","startTime":1020.503,"endTime":1025.106,"body":"of lost tissue? Like, I wouldn't"},{"speaker":"[Aaron Straker]","startTime":1020.503,"endTime":1025.106,"body":"tailor it any differently than I would tailor"},{"speaker":"[Aaron Straker]","startTime":1025.2060000000001,"endTime":1029.449,"body":"a, like, a leaning, a lean"},{"speaker":"[Aaron Straker]","startTime":1025.2060000000001,"endTime":1029.449,"body":"gain approach or a build approach or anything"},{"speaker":"[Aaron Straker]","startTime":1029.469,"endTime":1034.28,"body":"like that. Once you... tip"},{"speaker":"[Aaron Straker]","startTime":1029.469,"endTime":1034.28,"body":"the scales north in an actual caloric deficit,"},{"speaker":"[Aaron Straker]","startTime":1034.38,"endTime":1038.121,"body":"assuming that your recovery"},{"speaker":"[Aaron Straker]","startTime":1034.38,"endTime":1038.121,"body":"and sleep and nutrient intake is adequate,"},{"speaker":"[Aaron Straker]","startTime":1038.762,"endTime":1044.404,"body":"you will appear to put on muscle"},{"speaker":"[Aaron Straker]","startTime":1038.762,"endTime":1044.404,"body":"more quickly, but you're really just regaining"},{"speaker":"[Aaron Straker]","startTime":1044.484,"endTime":1047.665,"body":"some of that lost tissue. And"},{"speaker":"[Aaron Straker]","startTime":1044.484,"endTime":1047.665,"body":"then you're going to have this really kind"},{"speaker":"[Aaron Straker]","startTime":1047.705,"endTime":1051.827,"body":"of this golden phase where"},{"speaker":"[Aaron Straker]","startTime":1047.705,"endTime":1051.827,"body":"like weight's increasing but your physique"},{"speaker":"[Aaron Straker]","startTime":1052.227,"endTime":1056.849,"body":"looks better, your lifts are"},{"speaker":"[Aaron Straker]","startTime":1052.227,"endTime":1056.849,"body":"going up, energy is great, like all this kind"},{"speaker":"[Aaron Straker]","startTime":1056.889,"endTime":1061.885,"body":"of golden phase. And then the"},{"speaker":"[Aaron Straker]","startTime":1056.889,"endTime":1061.885,"body":"fat comes on. and you're now just in a build"},{"speaker":"[Aaron Straker]","startTime":1062.066,"endTime":1062.55,"body":"sort of thing."},{"speaker":"[Bryan]","startTime":1064.826,"endTime":1072.27,"body":"Yeah, I think it just happens naturally."},{"speaker":"[Bryan]","startTime":1064.826,"endTime":1072.27,"body":"So if you're in a deficit and then you get"},{"speaker":"[Bryan]","startTime":1072.47,"endTime":1078.154,"body":"out of the deficit and just start training"},{"speaker":"[Bryan]","startTime":1072.47,"endTime":1078.154,"body":"normal again, you should regain back all of"},{"speaker":"[Bryan]","startTime":1078.174,"endTime":1083.737,"body":"that tissue quite quickly. We had a"},{"speaker":"[Bryan]","startTime":1078.174,"endTime":1083.737,"body":"similar question actually yesterday in the"},{"speaker":"[Bryan]","startTime":1083.917,"endTime":1088.24,"body":"Paragon Facebook group where somebody"},{"speaker":"[Bryan]","startTime":1083.917,"endTime":1088.24,"body":"was saying, hey, in theory, if I took a week"},{"speaker":"[Bryan]","startTime":1088.38,"endTime":1092.414,"body":"off thinking it was going to be my"},{"speaker":"[Bryan]","startTime":1088.38,"endTime":1092.414,"body":"deload week, And then right when I got back"},{"speaker":"[Bryan]","startTime":1092.434,"endTime":1097.615,"body":"from that, I got COVID and I was out"},{"speaker":"[Bryan]","startTime":1092.434,"endTime":1097.615,"body":"for another week. How much of my weight loss"},{"speaker":"[Bryan]","startTime":1097.675,"endTime":1103.477,"body":"is muscle loss and how much could I"},{"speaker":"[Bryan]","startTime":1097.675,"endTime":1103.477,"body":"have potentially lost in fat? And our very"},{"speaker":"[Bryan]","startTime":1103.517,"endTime":1108.778,"body":"esteemed and knowledgeable coaches"},{"speaker":"[Bryan]","startTime":1103.517,"endTime":1108.778,"body":"chimed in and were like, hey, probably very"},{"speaker":"[Bryan]","startTime":1108.798,"endTime":1114.34,"body":"little or none of the weight that you've"},{"speaker":"[Bryan]","startTime":1108.798,"endTime":1114.34,"body":"lost has been muscle. And I chimed in and was"},{"speaker":"[Bryan]","startTime":1114.36,"endTime":1120.246,"body":"like, but it's probably also not fat."},{"speaker":"[Bryan]","startTime":1114.36,"endTime":1120.246,"body":"And so then there's this beautiful little thing"},{"speaker":"[Bryan]","startTime":1120.266,"endTime":1126.509,"body":"called like inter muscle fluid, you"},{"speaker":"[Bryan]","startTime":1120.266,"endTime":1126.509,"body":"know, this can be fluid inside the muscle or"},{"speaker":"[Bryan]","startTime":1126.549,"endTime":1130.63,"body":"fluid just outside the muscle. It can"},{"speaker":"[Bryan]","startTime":1126.549,"endTime":1130.63,"body":"be that like inter muscle glycogen, it could"},{"speaker":"[Bryan]","startTime":1130.65,"endTime":1137.354,"body":"be just water balance in the body."},{"speaker":"[Bryan]","startTime":1130.65,"endTime":1137.354,"body":"There's a number of different fluid shifts"},{"speaker":"[Bryan]","startTime":1137.434,"endTime":1143.036,"body":"that occur when you go from being in"},{"speaker":"[Bryan]","startTime":1137.434,"endTime":1143.036,"body":"a surplus or maintenance down into a deficit."},{"speaker":"[Bryan]","startTime":1143.596,"endTime":1148.491,"body":"And especially when you're getting"},{"speaker":"[Bryan]","startTime":1143.596,"endTime":1148.491,"body":"COVID. there's going to be even more shifting"},{"speaker":"[Bryan]","startTime":1148.651,"endTime":1153.593,"body":"of fluids and things like that in your"},{"speaker":"[Bryan]","startTime":1148.651,"endTime":1153.593,"body":"body. And so if you're down a couple of pounds,"},{"speaker":"[Bryan]","startTime":1153.914,"endTime":1158.236,"body":"that's likely just fluid. It's probably"},{"speaker":"[Bryan]","startTime":1153.914,"endTime":1158.236,"body":"not much fat and it's probably not much muscle."},{"speaker":"[Bryan]","startTime":1158.696,"endTime":1164.84,"body":"And as soon as you get back to training"},{"speaker":"[Bryan]","startTime":1158.696,"endTime":1164.84,"body":"and nutrition, as you usually would at maintenance"},{"speaker":"[Bryan]","startTime":1164.9,"endTime":1168.161,"body":"or a slight surplus, that all should"},{"speaker":"[Bryan]","startTime":1164.9,"endTime":1168.161,"body":"kind of correct itself."},{"speaker":"[Aaron Straker]","startTime":1170.378,"endTime":1171.202,"body":"Yeah, pretty much there."},{"speaker":"[Bryan]","startTime":1171.802,"endTime":1176.765,"body":"Yep. Um, this next question, the way"},{"speaker":"[Bryan]","startTime":1171.802,"endTime":1176.765,"body":"it's written confuses me because it says recommendation"},{"speaker":"[Bryan]","startTime":1176.805,"endTime":1182.329,"body":"for pre and post workout training if"},{"speaker":"[Bryan]","startTime":1176.805,"endTime":1182.329,"body":"training at 4 30 AM. So I'm guessing if they're"},{"speaker":"[Bryan]","startTime":1182.349,"endTime":1186.292,"body":"saying pre and post, they're referring"},{"speaker":"[Bryan]","startTime":1182.349,"endTime":1186.292,"body":"to nutrition, but it says recommendation for"},{"speaker":"[Bryan]","startTime":1186.352,"endTime":1189.034,"body":"pre and post workout if training at"},{"speaker":"[Bryan]","startTime":1186.352,"endTime":1189.034,"body":"4 30 AM."},{"speaker":"[Aaron Straker]","startTime":1189.395,"endTime":1189.737,"body":"Yeah, I think"},{"speaker":"[Bryan]","startTime":1189.714,"endTime":1190.875,"body":"Um,"},{"speaker":"[Aaron Straker]","startTime":1189.757,"endTime":1190.382,"body":"it means meal."},{"speaker":"[Bryan]","startTime":1190.915,"endTime":1194.057,"body":"got it. Okay. Cool. Do you want to"},{"speaker":"[Bryan]","startTime":1190.915,"endTime":1194.057,"body":"hit that?"},{"speaker":"[Aaron Straker]","startTime":1196.871,"endTime":1203.473,"body":"Yes. So, what I... So, here's"},{"speaker":"[Aaron Straker]","startTime":1196.871,"endTime":1203.473,"body":"the thing. If you're super, super lean, let's"},{"speaker":"[Aaron Straker]","startTime":1203.493,"endTime":1210.876,"body":"say sub 12% body fat, I'm giving"},{"speaker":"[Aaron Straker]","startTime":1203.493,"endTime":1210.876,"body":"you dextrose in EAAs or something like that."},{"speaker":"[Aaron Straker]","startTime":1212.457,"endTime":1215.978,"body":"Assuming that... Because basically,"},{"speaker":"[Aaron Straker]","startTime":1212.457,"endTime":1215.978,"body":"what I'm getting at is if you're already quite"},{"speaker":"[Aaron Straker]","startTime":1216.018,"endTime":1221.18,"body":"lean, we have really good nutrition"},{"speaker":"[Aaron Straker]","startTime":1216.018,"endTime":1221.18,"body":"practices and habits in so we can get away"},{"speaker":"[Aaron Straker]","startTime":1221.22,"endTime":1225.542,"body":"with immediately digesting"},{"speaker":"[Aaron Straker]","startTime":1221.22,"endTime":1225.542,"body":"things. It typically also means if you're already"},{"speaker":"[Aaron Straker]","startTime":1225.622,"endTime":1229.885,"body":"pretty lean... our training"},{"speaker":"[Aaron Straker]","startTime":1225.622,"endTime":1229.885,"body":"intensity is probably higher and more demanding"},{"speaker":"[Aaron Straker]","startTime":1230.046,"endTime":1233.408,"body":"in these sorts of things. So"},{"speaker":"[Aaron Straker]","startTime":1230.046,"endTime":1233.408,"body":"I'm going to take a little bit more of like"},{"speaker":"[Aaron Straker]","startTime":1235.851,"endTime":1240.895,"body":"a bleeding edge kind of use"},{"speaker":"[Aaron Straker]","startTime":1235.851,"endTime":1240.895,"body":"case. If you're more like gym pop sort of thing,"},{"speaker":"[Aaron Straker]","startTime":1241.015,"endTime":1246.52,"body":"or let's say north of 12% body"},{"speaker":"[Aaron Straker]","startTime":1241.015,"endTime":1246.52,"body":"fat, that's for a male. For a female, we'd"},{"speaker":"[Aaron Straker]","startTime":1246.54,"endTime":1252.785,"body":"be talking like 18% more than"},{"speaker":"[Aaron Straker]","startTime":1246.54,"endTime":1252.785,"body":"that. So someone who's quite lean. One of my"},{"speaker":"[Aaron Straker]","startTime":1252.805,"endTime":1256.407,"body":"favorites, I'm like, hey, we're"},{"speaker":"[Aaron Straker]","startTime":1252.805,"endTime":1256.407,"body":"going to do... you know, 30 or 40 grams away"},{"speaker":"[Aaron Straker]","startTime":1256.788,"endTime":1260.189,"body":"and a banana, we're gonna have"},{"speaker":"[Aaron Straker]","startTime":1256.788,"endTime":1260.189,"body":"half of it before, we're gonna have half of"},{"speaker":"[Aaron Straker]","startTime":1260.229,"endTime":1265.072,"body":"it after. You know, on the"},{"speaker":"[Aaron Straker]","startTime":1260.229,"endTime":1265.072,"body":"end, what I say, have that half in the kitchen,"},{"speaker":"[Aaron Straker]","startTime":1265.372,"endTime":1269.074,"body":"drive to the gym sort of thing,"},{"speaker":"[Aaron Straker]","startTime":1265.372,"endTime":1269.074,"body":"have the other half on the way home from the"},{"speaker":"[Aaron Straker]","startTime":1269.094,"endTime":1274.416,"body":"gym, and then let's eat our"},{"speaker":"[Aaron Straker]","startTime":1269.094,"endTime":1274.416,"body":"first meal or our post-workout meal, like real"},{"speaker":"[Aaron Straker]","startTime":1274.456,"endTime":1279.018,"body":"meal immediately upon returning"},{"speaker":"[Aaron Straker]","startTime":1274.456,"endTime":1279.018,"body":"home before showering and stuff. That's typically"},{"speaker":"[Aaron Straker]","startTime":1279.038,"endTime":1279.579,"body":"how I handle it."},{"speaker":"[Bryan]","startTime":1280.87,"endTime":1285.013,"body":"Yeah, I think so as well. I like the"},{"speaker":"[Bryan]","startTime":1280.87,"endTime":1285.013,"body":"context of how lean you are mattering. And"},{"speaker":"[Bryan]","startTime":1285.053,"endTime":1289.657,"body":"then I'll also add that what you ate"},{"speaker":"[Bryan]","startTime":1285.053,"endTime":1289.657,"body":"the night before going to sleep probably matters"},{"speaker":"[Bryan]","startTime":1289.717,"endTime":1296.402,"body":"as well in that if you loaded up on"},{"speaker":"[Bryan]","startTime":1289.717,"endTime":1296.402,"body":"a whole bunch of food and went to bed relatively"},{"speaker":"[Bryan]","startTime":1296.482,"endTime":1303.368,"body":"full, then you may have a lot of that"},{"speaker":"[Bryan]","startTime":1296.482,"endTime":1303.368,"body":"food still kind of toiling around inside your"},{"speaker":"[Bryan]","startTime":1303.388,"endTime":1308.472,"body":"belly at 430 AM. And you can probably"},{"speaker":"[Bryan]","startTime":1303.388,"endTime":1308.472,"body":"just use some of that food for energy."},{"speaker":"[Bryan]","startTime":1311.654,"endTime":1317.299,"body":"Man, I might be wrong on this. Something"},{"speaker":"[Bryan]","startTime":1311.654,"endTime":1317.299,"body":"like 500 grams of glycogen inside our liver."},{"speaker":"[Bryan]","startTime":1317.419,"endTime":1319.941,"body":"So is that right? I'm not"},{"speaker":"[Aaron Straker]","startTime":1319.879,"endTime":1319.999,"body":"If"},{"speaker":"[Bryan]","startTime":1319.981,"endTime":1320.181,"body":"sure."},{"speaker":"[Aaron Straker]","startTime":1320.079,"endTime":1324.985,"body":"you're a big person, you can"},{"speaker":"[Aaron Straker]","startTime":1320.079,"endTime":1324.985,"body":"probably get to 500 grams. Like"},{"speaker":"[Bryan]","startTime":1324.914,"endTime":1325.255,"body":"Well, even"},{"speaker":"[Aaron Straker]","startTime":1325.265,"endTime":1325.565,"body":"people,"},{"speaker":"[Bryan]","startTime":1325.295,"endTime":1326.96,"body":"if it's 250 or whatever, like,"},{"speaker":"[Aaron Straker]","startTime":1326.947,"endTime":1327.528,"body":"yeah, like"},{"speaker":"[Bryan]","startTime":1327.381,"endTime":1327.541,"body":"it-"},{"speaker":"[Aaron Straker]","startTime":1327.568,"endTime":1332.213,"body":"it's like 250 to 400 is like"},{"speaker":"[Aaron Straker]","startTime":1327.568,"endTime":1332.213,"body":"for your abs, like, you know, me, you and I"},{"speaker":"[Aaron Straker]","startTime":1332.253,"endTime":1336.678,"body":"might be like closer to like"},{"speaker":"[Aaron Straker]","startTime":1332.253,"endTime":1336.678,"body":"that 400, someone who's like, you know, a big,"},{"speaker":"[Aaron Straker]","startTime":1336.758,"endTime":1340.142,"body":"big human being might get to"},{"speaker":"[Aaron Straker]","startTime":1336.758,"endTime":1340.142,"body":"500, but it's a lot pretty much."},{"speaker":"[Bryan]","startTime":1340.326,"endTime":1345.169,"body":"Yeah. But either way, like it's very"},{"speaker":"[Bryan]","startTime":1340.326,"endTime":1345.169,"body":"unlikely that anybody, even someone training"},{"speaker":"[Bryan]","startTime":1345.209,"endTime":1348.811,"body":"hard for an hour. And I'm guessing"},{"speaker":"[Bryan]","startTime":1345.209,"endTime":1348.811,"body":"you're not training much longer than that."},{"speaker":"[Bryan]","startTime":1348.851,"endTime":1351.693,"body":"If you're getting up at 430, you're"},{"speaker":"[Bryan]","startTime":1348.851,"endTime":1351.693,"body":"probably, you know, trying to hit it, fit it"},{"speaker":"[Bryan]","startTime":1351.733,"endTime":1355.695,"body":"in before work, something like that."},{"speaker":"[Bryan]","startTime":1351.733,"endTime":1355.695,"body":"I would find it very unlikely that you're going"},{"speaker":"[Bryan]","startTime":1355.715,"endTime":1361.939,"body":"to go through all of the glycogen that"},{"speaker":"[Bryan]","startTime":1355.715,"endTime":1361.939,"body":"you have stored in that 45 to 60 minute training"},{"speaker":"[Bryan]","startTime":1361.979,"endTime":1368.294,"body":"session that you're doing. So I, I"},{"speaker":"[Bryan]","startTime":1361.979,"endTime":1368.294,"body":"do think, you know, Aaron's point about body"},{"speaker":"[Bryan]","startTime":1368.334,"endTime":1373.196,"body":"size matters and you definitely have"},{"speaker":"[Bryan]","startTime":1368.334,"endTime":1373.196,"body":"to take into consideration the pre-bed meal,"},{"speaker":"[Bryan]","startTime":1373.516,"endTime":1379.439,"body":"but overall, I think in most cases,"},{"speaker":"[Bryan]","startTime":1373.516,"endTime":1379.439,"body":"most people will probably be fine, whether"},{"speaker":"[Bryan]","startTime":1379.459,"endTime":1386.442,"body":"they fast or eat some food. My personal"},{"speaker":"[Bryan]","startTime":1379.459,"endTime":1386.442,"body":"preference is always to make a Gatorade and"},{"speaker":"[Bryan]","startTime":1386.522,"endTime":1392.344,"body":"Whey Shake the night before. And so"},{"speaker":"[Bryan]","startTime":1386.522,"endTime":1392.344,"body":"I even do this and I train at 8 a.m., but I'll"},{"speaker":"[Bryan]","startTime":1392.384,"endTime":1396.07,"body":"make one, put it in the fridge, and"},{"speaker":"[Bryan]","startTime":1392.384,"endTime":1396.07,"body":"then when it's time for me to train. I get"},{"speaker":"[Bryan]","startTime":1396.11,"endTime":1399.513,"body":"back from dropping the kids off at"},{"speaker":"[Bryan]","startTime":1396.11,"endTime":1399.513,"body":"school and it's just ready to go. I just grab"},{"speaker":"[Bryan]","startTime":1399.553,"endTime":1403.817,"body":"it out of the fridge and walk downstairs"},{"speaker":"[Bryan]","startTime":1399.553,"endTime":1403.817,"body":"and go train. And so, whey and Gatorade, same"},{"speaker":"[Bryan]","startTime":1403.897,"endTime":1406.96,"body":"idea as what he said with whey and"},{"speaker":"[Bryan]","startTime":1403.897,"endTime":1406.96,"body":"banana. It's literally like the exact same."},{"speaker":"[Bryan]","startTime":1406.98,"endTime":1413.947,"body":"It's just all liquid instead of food"},{"speaker":"[Bryan]","startTime":1406.98,"endTime":1413.947,"body":"plus liquid. So any sort of kind of quick protein"},{"speaker":"[Bryan]","startTime":1414.187,"endTime":1416.949,"body":"and carbohydrate like that would work"},{"speaker":"[Bryan]","startTime":1414.187,"endTime":1416.949,"body":"quite well."},{"speaker":"[Aaron Straker]","startTime":1419.051,"endTime":1426.445,"body":"Yeah. Okay, this next one,"},{"speaker":"[Aaron Straker]","startTime":1419.051,"endTime":1426.445,"body":"so I believe this one is in the context of"},{"speaker":"[Aaron Straker]","startTime":1427.626,"endTime":1431.411,"body":"a cardiovascular or cardio"},{"speaker":"[Aaron Straker]","startTime":1427.626,"endTime":1431.411,"body":"modality, so let's just take that into this."},{"speaker":"[Aaron Straker]","startTime":1432.012,"endTime":1437.98,"body":"Is leg fatigue a sign of overtraining"},{"speaker":"[Aaron Straker]","startTime":1432.012,"endTime":1437.98,"body":"or is it good to train on fatigued legs to"},{"speaker":"[Aaron Straker]","startTime":1438.02,"endTime":1439.662,"body":"prepare them for endurance?"},{"speaker":"[Bryan]","startTime":1441.542,"endTime":1447.145,"body":"It's an interesting question. I've"},{"speaker":"[Bryan]","startTime":1441.542,"endTime":1447.145,"body":"certainly trained over the last year in my"},{"speaker":"[Bryan]","startTime":1447.185,"endTime":1453.208,"body":"endurance work. I've certainly trained"},{"speaker":"[Bryan]","startTime":1447.185,"endTime":1453.208,"body":"on fatigued legs at times. But I don't love"},{"speaker":"[Bryan]","startTime":1453.248,"endTime":1459.431,"body":"it. And I also don't really think that"},{"speaker":"[Bryan]","startTime":1453.248,"endTime":1459.431,"body":"there's a need to prepare them to train on"},{"speaker":"[Bryan]","startTime":1459.471,"endTime":1466.255,"body":"fatigued legs. Because if you're preparing"},{"speaker":"[Bryan]","startTime":1459.471,"endTime":1466.255,"body":"for a race or some sort of event, you're not"},{"speaker":"[Bryan]","startTime":1466.295,"endTime":1470.957,"body":"going to be doing them on fatigued"},{"speaker":"[Bryan]","startTime":1466.295,"endTime":1470.957,"body":"legs. You're going to taper or take some sort"},{"speaker":"[Bryan]","startTime":1471.942,"endTime":1476.884,"body":"endurance based deload week, uh, kind"},{"speaker":"[Bryan]","startTime":1471.942,"endTime":1476.884,"body":"of leading up to whatever event you're talking"},{"speaker":"[Bryan]","startTime":1476.904,"endTime":1482.567,"body":"about. And so there isn't actually"},{"speaker":"[Bryan]","startTime":1476.904,"endTime":1482.567,"body":"a great reason to train on fatigued legs unless"},{"speaker":"[Bryan]","startTime":1483.607,"endTime":1488.89,"body":"somehow you're involved in a sport"},{"speaker":"[Bryan]","startTime":1483.607,"endTime":1488.89,"body":"that you, you have to be good at training on"},{"speaker":"[Bryan]","startTime":1488.91,"endTime":1493.932,"body":"fatigued legs. Um, and I just don't"},{"speaker":"[Bryan]","startTime":1488.91,"endTime":1493.932,"body":"see too many events where that is the case."},{"speaker":"[Bryan]","startTime":1493.952,"endTime":1498.154,"body":"I mean, maybe if you're doing like"},{"speaker":"[Bryan]","startTime":1493.952,"endTime":1498.154,"body":"a multi-day stage race, which I know a lot"},{"speaker":"[Bryan]","startTime":1498.174,"endTime":1501.495,"body":"of people do in these like ultra endurance"},{"speaker":"[Bryan]","startTime":1498.174,"endTime":1501.495,"body":"events where it's like, Hey, we're going for"},{"speaker":"[Bryan]","startTime":1501.535,"endTime":1506.237,"body":"five straight days and we're going"},{"speaker":"[Bryan]","startTime":1501.535,"endTime":1506.237,"body":"to do 50 miles a day for five days or something"},{"speaker":"[Bryan]","startTime":1506.257,"endTime":1510.86,"body":"along those lines. Then yeah, you probably"},{"speaker":"[Bryan]","startTime":1506.257,"endTime":1510.86,"body":"need to prepare yourself to train on fatigued"},{"speaker":"[Bryan]","startTime":1510.88,"endTime":1514.601,"body":"legs. If you're just doing one event"},{"speaker":"[Bryan]","startTime":1510.88,"endTime":1514.601,"body":"that's on one day, then you're going to have"},{"speaker":"[Bryan]","startTime":1514.621,"endTime":1520.984,"body":"a proper taper and you're not going"},{"speaker":"[Bryan]","startTime":1514.621,"endTime":1520.984,"body":"to have fatigued legs going into that. I also"},{"speaker":"[Bryan]","startTime":1521.024,"endTime":1525.206,"body":"think it's important to note like where"},{"speaker":"[Bryan]","startTime":1521.024,"endTime":1525.206,"body":"your primary goal lies. And as I've gotten"},{"speaker":"[Bryan]","startTime":1525.266,"endTime":1530.17,"body":"involved in this whole endurance thing"},{"speaker":"[Bryan]","startTime":1525.266,"endTime":1530.17,"body":"more in this last year, that's been a really"},{"speaker":"[Bryan]","startTime":1530.23,"endTime":1535.854,"body":"important thing to think about is like,"},{"speaker":"[Bryan]","startTime":1530.23,"endTime":1535.854,"body":"Hey, is this in a microcosm, is this week more"},{"speaker":"[Bryan]","startTime":1535.894,"endTime":1540.598,"body":"of a focus on endurance or more of"},{"speaker":"[Bryan]","startTime":1535.894,"endTime":1540.598,"body":"a focus on weights and overall is my next six"},{"speaker":"[Bryan]","startTime":1540.678,"endTime":1544.741,"body":"months, more of a focus on weights"},{"speaker":"[Bryan]","startTime":1540.678,"endTime":1544.741,"body":"or more of a focus on endurance. And then that"},{"speaker":"[Bryan]","startTime":1544.901,"endTime":1550.645,"body":"impacts how I organize my training"},{"speaker":"[Bryan]","startTime":1544.901,"endTime":1550.645,"body":"or should impact how you organize your training."},{"speaker":"[Bryan]","startTime":1551.218,"endTime":1555.339,"body":"so that you can get the most benefit"},{"speaker":"[Bryan]","startTime":1551.218,"endTime":1555.339,"body":"for the thing that you're focusing the most"},{"speaker":"[Bryan]","startTime":1555.679,"endTime":1561.541,"body":"on. And a great example of this is,"},{"speaker":"[Bryan]","startTime":1555.679,"endTime":1561.541,"body":"like Dave McHoney and I often would talk a"},{"speaker":"[Bryan]","startTime":1561.561,"endTime":1565.042,"body":"couple of years ago and be like, man,"},{"speaker":"[Bryan]","startTime":1561.561,"endTime":1565.042,"body":"these people like that, like on Peter Atiyah's"},{"speaker":"[Bryan]","startTime":1565.062,"endTime":1569.083,"body":"podcast, he'll have people on and say,"},{"speaker":"[Bryan]","startTime":1565.062,"endTime":1569.083,"body":"oh yeah, you just go out and you do your endurance"},{"speaker":"[Bryan]","startTime":1569.123,"endTime":1572.684,"body":"work first, and then you make sure"},{"speaker":"[Bryan]","startTime":1569.123,"endTime":1572.684,"body":"you hit your weights afterward. And McHoney"},{"speaker":"[Bryan]","startTime":1572.704,"endTime":1576.505,"body":"and I would always laugh about that"},{"speaker":"[Bryan]","startTime":1572.704,"endTime":1576.505,"body":"and be like, wait, endurance first? Like what"},{"speaker":"[Bryan]","startTime":1576.545,"endTime":1581.232,"body":"in the world? And, and, you know, as"},{"speaker":"[Bryan]","startTime":1576.545,"endTime":1581.232,"body":"somebody pursuing hypertrophy or strength,"},{"speaker":"[Bryan]","startTime":1581.573,"endTime":1586.857,"body":"you know, that being your goal, you"},{"speaker":"[Bryan]","startTime":1581.573,"endTime":1586.857,"body":"don't go do endurance first because it uses,"},{"speaker":"[Bryan]","startTime":1587.077,"endTime":1590.42,"body":"you know, your stored glycogen that"},{"speaker":"[Bryan]","startTime":1587.077,"endTime":1590.42,"body":"you need. It uses your mental focus and your"},{"speaker":"[Bryan]","startTime":1590.5,"endTime":1594.363,"body":"energy reserves and all that stuff."},{"speaker":"[Bryan]","startTime":1590.5,"endTime":1594.363,"body":"So you end up getting less out of your weight"},{"speaker":"[Bryan]","startTime":1594.403,"endTime":1598.406,"body":"training. If you do your endurance"},{"speaker":"[Bryan]","startTime":1594.403,"endTime":1598.406,"body":"first, it also works vice versa. If you do"},{"speaker":"[Bryan]","startTime":1598.447,"endTime":1604.091,"body":"your weights first to protect your,"},{"speaker":"[Bryan]","startTime":1598.447,"endTime":1604.091,"body":"your muscle building capabilities, then you're"},{"speaker":"[Bryan]","startTime":1604.111,"endTime":1610.276,"body":"going to get less adaptation in your"},{"speaker":"[Bryan]","startTime":1604.111,"endTime":1610.276,"body":"end. endurance. And so the organization and"},{"speaker":"[Bryan]","startTime":1610.296,"endTime":1614.62,"body":"the way you prepare this throughout"},{"speaker":"[Bryan]","startTime":1610.296,"endTime":1614.62,"body":"the course of a week, a month, a mesocycle"},{"speaker":"[Bryan]","startTime":1614.76,"endTime":1620.285,"body":"or a macro cycle certainly has an impact."},{"speaker":"[Bryan]","startTime":1614.76,"endTime":1620.285,"body":"But I think when you do this in a somewhat"},{"speaker":"[Bryan]","startTime":1620.325,"endTime":1624.708,"body":"intelligent manner, you can avoid a"},{"speaker":"[Bryan]","startTime":1620.325,"endTime":1624.708,"body":"lot of this overlap and not have to train your"},{"speaker":"[Bryan]","startTime":1624.748,"endTime":1629.993,"body":"endurance work on fatigued legs. And"},{"speaker":"[Bryan]","startTime":1624.748,"endTime":1629.993,"body":"so yeah, unless you're doing a long stage race"},{"speaker":"[Bryan]","startTime":1630.033,"endTime":1633.135,"body":"where you have to train on fatigued"},{"speaker":"[Bryan]","startTime":1630.033,"endTime":1633.135,"body":"legs, I would try and organize things in a"},{"speaker":"[Bryan]","startTime":1633.195,"endTime":1635.517,"body":"manner that mitigates that as much"},{"speaker":"[Bryan]","startTime":1633.195,"endTime":1635.517,"body":"as possible."},{"speaker":"[Aaron Straker]","startTime":1638.739,"endTime":1640.429,"body":"I don't have anything to add"},{"speaker":"[Aaron Straker]","startTime":1638.739,"endTime":1640.429,"body":"on the back end of that one."},{"speaker":"[Bryan]","startTime":1642.227,"endTime":1644.137,"body":"Alright, cool. Um, do you like rack"},{"speaker":"[Bryan]","startTime":1642.227,"endTime":1644.137,"body":"chin ups, Aaron?"},{"speaker":"[Aaron Straker]","startTime":1645.311,"endTime":1650.655,"body":"So basically the question is"},{"speaker":"[Aaron Straker]","startTime":1645.311,"endTime":1650.655,"body":"like, hey, I'm training in a home gym. I can't,"},{"speaker":"[Aaron Straker]","startTime":1650.956,"endTime":1655.76,"body":"I think it's in the context"},{"speaker":"[Aaron Straker]","startTime":1650.956,"endTime":1655.76,"body":"of I cannot yet do pull ups. Are rack chins"},{"speaker":"[Aaron Straker]","startTime":1655.78,"endTime":1659.043,"body":"a good way to include vertical"},{"speaker":"[Aaron Straker]","startTime":1655.78,"endTime":1659.043,"body":"pulling in a home workout? I think they're"},{"speaker":"[Aaron Straker]","startTime":1659.063,"endTime":1663.347,"body":"wonderful, right? I am a big"},{"speaker":"[Aaron Straker]","startTime":1659.063,"endTime":1663.347,"body":"fan of rack chins. I haven't actually done"},{"speaker":"[Aaron Straker]","startTime":1663.367,"endTime":1666.67,"body":"them in quite a while. And"},{"speaker":"[Aaron Straker]","startTime":1663.367,"endTime":1666.67,"body":"when I was reading this question, it kind of"},{"speaker":"[Aaron Straker]","startTime":1666.69,"endTime":1671.674,"body":"took me back to like, there"},{"speaker":"[Aaron Straker]","startTime":1666.69,"endTime":1671.674,"body":"was a period where I just loved them. They..."},{"speaker":"[Aaron Straker]","startTime":1672.487,"endTime":1676.249,"body":"It is a vertical pull. It is"},{"speaker":"[Aaron Straker]","startTime":1672.487,"endTime":1676.249,"body":"going to be like slightly different because"},{"speaker":"[Aaron Straker]","startTime":1676.269,"endTime":1680.512,"body":"your hips are essentially in"},{"speaker":"[Aaron Straker]","startTime":1676.269,"endTime":1680.512,"body":"front of your upper body with your feet up"},{"speaker":"[Aaron Straker]","startTime":1680.552,"endTime":1684.795,"body":"on something. It's a slightly"},{"speaker":"[Aaron Straker]","startTime":1680.552,"endTime":1684.795,"body":"different like, you know, vector of pulling."},{"speaker":"[Aaron Straker]","startTime":1685.235,"endTime":1688.838,"body":"It's a wonderful exercise."},{"speaker":"[Aaron Straker]","startTime":1685.235,"endTime":1688.838,"body":"You can load it, you know, you can micro load"},{"speaker":"[Aaron Straker]","startTime":1688.858,"endTime":1692.62,"body":"it with adding some things,"},{"speaker":"[Aaron Straker]","startTime":1688.858,"endTime":1692.62,"body":"plates into your lap, that sort of thing. But"},{"speaker":"[Aaron Straker]","startTime":1692.66,"endTime":1697.904,"body":"it is a very, very good way"},{"speaker":"[Aaron Straker]","startTime":1692.66,"endTime":1697.904,"body":"to build strength and then continue to progress"},{"speaker":"[Aaron Straker]","startTime":1699.385,"endTime":1703.361,"body":"until you can accomplish, you"},{"speaker":"[Aaron Straker]","startTime":1699.385,"endTime":1703.361,"body":"know, a... traditional bodyweight pull-up,"},{"speaker":"[Aaron Straker]","startTime":1703.801,"endTime":1709.21,"body":"but even then I don't necessarily"},{"speaker":"[Aaron Straker]","startTime":1703.801,"endTime":1709.21,"body":"think even when you can do pull-ups that rack"},{"speaker":"[Aaron Straker]","startTime":1709.23,"endTime":1712.294,"body":"chins lose their utility. I"},{"speaker":"[Aaron Straker]","startTime":1709.23,"endTime":1712.294,"body":"wouldn't say that."},{"speaker":"[Bryan]","startTime":1713.606,"endTime":1719.029,"body":"Yeah, I agree 100%. We had this question"},{"speaker":"[Bryan]","startTime":1713.606,"endTime":1719.029,"body":"as well yesterday in the Facebook group. We"},{"speaker":"[Bryan]","startTime":1719.049,"endTime":1722.451,"body":"have new cycles starting and so there's"},{"speaker":"[Bryan]","startTime":1719.049,"endTime":1722.451,"body":"a lot of these kind of questions coming through."},{"speaker":"[Bryan]","startTime":1722.811,"endTime":1730.476,"body":"But I, I personally love rack chins."},{"speaker":"[Bryan]","startTime":1722.811,"endTime":1730.476,"body":"Most people do look at them as a, a regression"},{"speaker":"[Bryan]","startTime":1730.596,"endTime":1734.258,"body":"from vertical pulling or from a standard"},{"speaker":"[Bryan]","startTime":1730.596,"endTime":1734.258,"body":"pull up. So they're like, Oh, I can't do pull"},{"speaker":"[Bryan]","startTime":1734.298,"endTime":1739.001,"body":"ups yet. Are rack chins good? And,"},{"speaker":"[Bryan]","startTime":1734.298,"endTime":1739.001,"body":"and I'm like, yes, rack chins are amazing."},{"speaker":"[Bryan]","startTime":1739.281,"endTime":1744.196,"body":"If you do If you want to get better"},{"speaker":"[Bryan]","startTime":1739.281,"endTime":1744.196,"body":"at pull ups, rack chins are probably the best"},{"speaker":"[Bryan]","startTime":1744.236,"endTime":1748.28,"body":"thing you can do to get better at pull"},{"speaker":"[Bryan]","startTime":1744.236,"endTime":1748.28,"body":"ups along with doing negatives like lowers"},{"speaker":"[Bryan]","startTime":1748.52,"endTime":1753.625,"body":"on pull ups. So you would jump to the"},{"speaker":"[Bryan]","startTime":1748.52,"endTime":1753.625,"body":"top and then lower yourself down. But, you"},{"speaker":"[Bryan]","startTime":1753.645,"endTime":1758.829,"body":"know, even for people that can do pull"},{"speaker":"[Bryan]","startTime":1753.645,"endTime":1758.829,"body":"ups, I think that there's probably more benefit"},{"speaker":"[Bryan]","startTime":1758.889,"endTime":1765.375,"body":"for a lot of people in doing rack chins"},{"speaker":"[Bryan]","startTime":1758.889,"endTime":1765.375,"body":"regardless. And the reason is that, say you"},{"speaker":"[Bryan]","startTime":1765.415,"endTime":1770.159,"body":"get to a point where you can do six,"},{"speaker":"[Bryan]","startTime":1765.415,"endTime":1770.159,"body":"maybe eight. strict pull ups, which is extremely"},{"speaker":"[Bryan]","startTime":1770.199,"endTime":1775.343,"body":"respectable number. In most cases,"},{"speaker":"[Bryan]","startTime":1770.199,"endTime":1775.343,"body":"you getting those six to eight reps is gonna"},{"speaker":"[Bryan]","startTime":1775.383,"endTime":1780.988,"body":"require you to use a bunch of different"},{"speaker":"[Bryan]","startTime":1775.383,"endTime":1780.988,"body":"muscles. And there's nothing wrong with using"},{"speaker":"[Bryan]","startTime":1781.008,"endTime":1787.234,"body":"a bunch of different muscles. It's"},{"speaker":"[Bryan]","startTime":1781.008,"endTime":1787.234,"body":"like doing a low bar squat instead of doing"},{"speaker":"[Bryan]","startTime":1787.274,"endTime":1791.637,"body":"like a heels elevated high bar squat"},{"speaker":"[Bryan]","startTime":1787.274,"endTime":1791.637,"body":"with a vertical torso. Like one of them is"},{"speaker":"[Bryan]","startTime":1791.658,"endTime":1796.141,"body":"just gonna slay a whole bunch of muscles"},{"speaker":"[Bryan]","startTime":1791.658,"endTime":1796.141,"body":"at the same time, but not be very specific."},{"speaker":"[Bryan]","startTime":1796.582,"endTime":1800.526,"body":"And then the heels elevated version"},{"speaker":"[Bryan]","startTime":1796.582,"endTime":1800.526,"body":"with the vertical torso is going to just bias"},{"speaker":"[Bryan]","startTime":1800.566,"endTime":1806.152,"body":"the quads a little bit more. And so"},{"speaker":"[Bryan]","startTime":1800.566,"endTime":1806.152,"body":"when you're doing a rack chin, you can execute"},{"speaker":"[Bryan]","startTime":1806.192,"endTime":1813.18,"body":"the movement in the precise manner"},{"speaker":"[Bryan]","startTime":1806.192,"endTime":1813.18,"body":"by which you want to, uh, target specific musculature"},{"speaker":"[Bryan]","startTime":1814.061,"endTime":1821.597,"body":"and So until you get to a point where"},{"speaker":"[Bryan]","startTime":1814.061,"endTime":1821.597,"body":"you can do like 20 pull ups, like even I can"},{"speaker":"[Bryan]","startTime":1821.637,"endTime":1826.56,"body":"do 20 plus pull ups, the last eight"},{"speaker":"[Bryan]","startTime":1821.637,"endTime":1826.56,"body":"that I do are just like, what do I need to"},{"speaker":"[Bryan]","startTime":1826.66,"endTime":1830.523,"body":"use to get up there? It's my rear delts,"},{"speaker":"[Bryan]","startTime":1826.66,"endTime":1830.523,"body":"it's my terries, it's a little bit of lats,"},{"speaker":"[Bryan]","startTime":1830.563,"endTime":1835.347,"body":"it's a little bit of kind of kicking"},{"speaker":"[Bryan]","startTime":1830.563,"endTime":1835.347,"body":"with my knees. Like there's a number of different"},{"speaker":"[Bryan]","startTime":1835.687,"endTime":1840.59,"body":"kind of compensations going on there."},{"speaker":"[Bryan]","startTime":1835.687,"endTime":1840.59,"body":"When I get into rack chins and prop my feet"},{"speaker":"[Bryan]","startTime":1840.65,"endTime":1845.213,"body":"up and drop my hips under, so that's"},{"speaker":"[Bryan]","startTime":1840.65,"endTime":1845.213,"body":"one thing Aaron noted, the hips are in front."},{"speaker":"[Bryan]","startTime":1845.578,"endTime":1849.619,"body":"but I try to get people to push their"},{"speaker":"[Bryan]","startTime":1845.578,"endTime":1849.619,"body":"hips back underneath you as much as possible,"},{"speaker":"[Bryan]","startTime":1849.959,"endTime":1853.82,"body":"because if your hips are very far in"},{"speaker":"[Bryan]","startTime":1849.959,"endTime":1853.82,"body":"front of you, it almost turns into like an"},{"speaker":"[Bryan]","startTime":1853.94,"endTime":1859.682,"body":"inverted row and less like a pull-up."},{"speaker":"[Bryan]","startTime":1853.94,"endTime":1859.682,"body":"And so if you can set yourself up in a manner"},{"speaker":"[Bryan]","startTime":1859.742,"endTime":1865.003,"body":"where the hips drop directly under"},{"speaker":"[Bryan]","startTime":1859.742,"endTime":1865.003,"body":"the torso, and then that emulates the pull-up"},{"speaker":"[Bryan]","startTime":1865.043,"endTime":1871.085,"body":"a lot better, um, you can actually"},{"speaker":"[Bryan]","startTime":1865.043,"endTime":1871.085,"body":"kind of then perform that pull-up either overhand."},{"speaker":"[Bryan]","startTime":1871.105,"endTime":1875.387,"body":"You can still execute it more effectively"},{"speaker":"[Bryan]","startTime":1871.105,"endTime":1875.387,"body":"than you would if your hips were further in"},{"speaker":"[Bryan]","startTime":1875.427,"endTime":1878.789,"body":"front of you because you have that"},{"speaker":"[Bryan]","startTime":1875.427,"endTime":1878.789,"body":"more vertical orientation But you can also"},{"speaker":"[Bryan]","startTime":1878.829,"endTime":1882.75,"body":"do cool things with rack pull-ups like"},{"speaker":"[Bryan]","startTime":1878.829,"endTime":1882.75,"body":"you could slide some D handles or some rings"},{"speaker":"[Bryan]","startTime":1883.351,"endTime":1888.233,"body":"Over the barbell in the rack and you"},{"speaker":"[Bryan]","startTime":1883.351,"endTime":1888.233,"body":"can use a neutral grip and now you can perform"},{"speaker":"[Bryan]","startTime":1888.273,"endTime":1891.915,"body":"that movement more with your elbows"},{"speaker":"[Bryan]","startTime":1888.273,"endTime":1891.915,"body":"traveling directly into your side and make"},{"speaker":"[Bryan]","startTime":1891.935,"endTime":1898.177,"body":"it look more like a kind of lower or"},{"speaker":"[Bryan]","startTime":1891.935,"endTime":1898.177,"body":"mid-lat based pull-down type movement and so"},{"speaker":"[Bryan]","startTime":1898.686,"endTime":1905.189,"body":"The rack pull-up is a great movement"},{"speaker":"[Bryan]","startTime":1898.686,"endTime":1905.189,"body":"to build strength for your pull-ups, and also"},{"speaker":"[Bryan]","startTime":1905.529,"endTime":1910.112,"body":"just a great movement to help you train"},{"speaker":"[Bryan]","startTime":1905.529,"endTime":1910.112,"body":"the musculature of your back a little more"},{"speaker":"[Bryan]","startTime":1910.472,"endTime":1915.075,"body":"targeted than you would when you're"},{"speaker":"[Bryan]","startTime":1910.472,"endTime":1915.075,"body":"just trying to kind of slay that dragon and"},{"speaker":"[Bryan]","startTime":1915.175,"endTime":1920.658,"body":"use as many muscles as you can to get"},{"speaker":"[Bryan]","startTime":1915.175,"endTime":1920.658,"body":"up. So I'm a huge fan of them. I program them"},{"speaker":"[Bryan]","startTime":1920.918,"endTime":1925.561,"body":"even for people that can do regular"},{"speaker":"[Bryan]","startTime":1920.918,"endTime":1925.561,"body":"pull-ups. I just think they have a ton of utility"},{"speaker":"[Bryan]","startTime":1925.621,"endTime":1928.533,"body":"and they're a really great. to incorporate"},{"speaker":"[Bryan]","startTime":1925.621,"endTime":1928.533,"body":"into your programming."},{"speaker":"[Aaron Straker]","startTime":1932.843,"endTime":1935.59,"body":"Yeah, definitely a fan of Raktions"},{"speaker":"[Aaron Straker]","startTime":1932.843,"endTime":1935.59,"body":"for both of us."},{"speaker":"[Bryan]","startTime":1936.022,"endTime":1943.181,"body":"Cool. Protein overfeeding and fat gain"},{"speaker":"[Bryan]","startTime":1936.022,"endTime":1943.181,"body":"while in a deficit versus a surplus."},{"speaker":"[Aaron Straker]","startTime":1945.459,"endTime":1950.822,"body":"So the context of this one"},{"speaker":"[Aaron Straker]","startTime":1945.459,"endTime":1950.822,"body":"is really, really important. And just to, I"},{"speaker":"[Aaron Straker]","startTime":1950.842,"endTime":1955.604,"body":"guess, provide a little bit"},{"speaker":"[Aaron Straker]","startTime":1950.842,"endTime":1955.604,"body":"of context. And IFBB Pro asked this question,"},{"speaker":"[Aaron Straker]","startTime":1955.644,"endTime":1962.568,"body":"right? So we are going to handle"},{"speaker":"[Aaron Straker]","startTime":1955.644,"endTime":1962.568,"body":"that with that probably the more advanced kind"},{"speaker":"[Aaron Straker]","startTime":1962.588,"endTime":1967.691,"body":"of athlete sort of case, and"},{"speaker":"[Aaron Straker]","startTime":1962.588,"endTime":1967.691,"body":"then stray from what probably your gen pop"},{"speaker":"[Aaron Straker]","startTime":1967.731,"endTime":1971.894,"body":"recommendations are. Because"},{"speaker":"[Aaron Straker]","startTime":1967.731,"endTime":1971.894,"body":"context, it's just really, really important,"},{"speaker":"[Aaron Straker]","startTime":1971.934,"endTime":1977.052,"body":"right? And then I think. Hopefully"},{"speaker":"[Aaron Straker]","startTime":1971.934,"endTime":1977.052,"body":"as listeners of Eat, Train, Prosper, Brian"},{"speaker":"[Aaron Straker]","startTime":1977.072,"endTime":1984.437,"body":"and I do a good job of reinforcing"},{"speaker":"[Aaron Straker]","startTime":1977.072,"endTime":1984.437,"body":"and emphasizing on that. So fortunately we"},{"speaker":"[Aaron Straker]","startTime":1984.477,"endTime":1988.46,"body":"have those two protein overfeeding"},{"speaker":"[Aaron Straker]","startTime":1984.477,"endTime":1988.46,"body":"studies, which, you know, Brian and I covered"},{"speaker":"[Aaron Straker]","startTime":1988.48,"endTime":1992.403,"body":"on the podcast, man, like maybe"},{"speaker":"[Aaron Straker]","startTime":1988.48,"endTime":1992.403,"body":"in the fall of 2021 or something like that."},{"speaker":"[Aaron Straker]","startTime":1993.684,"endTime":1999.768,"body":"But it was, it's staggering"},{"speaker":"[Aaron Straker]","startTime":1993.684,"endTime":1999.768,"body":"what you can do with protein overfeeding and"},{"speaker":"[Aaron Straker]","startTime":2000.549,"endTime":2007.473,"body":"the fat gain is pretty much"},{"speaker":"[Aaron Straker]","startTime":2000.549,"endTime":2007.473,"body":"negligent. if any. There does come into question"},{"speaker":"[Aaron Straker]","startTime":2007.493,"endTime":2013.497,"body":"though, when does protein just"},{"speaker":"[Aaron Straker]","startTime":2007.493,"endTime":2013.497,"body":"become an expensive carbohydrate, right? When"},{"speaker":"[Aaron Straker]","startTime":2013.517,"endTime":2018.8,"body":"does your body just going to"},{"speaker":"[Aaron Straker]","startTime":2013.517,"endTime":2018.8,"body":"kick that through gluconeogenesis to convert"},{"speaker":"[Aaron Straker]","startTime":2019.2,"endTime":2023.143,"body":"a non-glucose like structure"},{"speaker":"[Aaron Straker]","startTime":2019.2,"endTime":2023.143,"body":"into a glucose like structure for, you know,"},{"speaker":"[Aaron Straker]","startTime":2024.824,"endTime":2032.227,"body":"energy utilization, you know,"},{"speaker":"[Aaron Straker]","startTime":2024.824,"endTime":2032.227,"body":"fuel substrate, etc., etc. personally and coaching"},{"speaker":"[Aaron Straker]","startTime":2032.567,"endTime":2039.65,"body":"with people who are in both"},{"speaker":"[Aaron Straker]","startTime":2032.567,"endTime":2039.65,"body":"a fat, sorry, not a fat surplus, a calorie"},{"speaker":"[Aaron Straker]","startTime":2039.69,"endTime":2045.131,"body":"surplus and a calorie deficit"},{"speaker":"[Aaron Straker]","startTime":2039.69,"endTime":2045.131,"body":"and going with a higher protein approach. In"},{"speaker":"[Aaron Straker]","startTime":2046.032,"endTime":2050.013,"body":"my justification for there"},{"speaker":"[Aaron Straker]","startTime":2046.032,"endTime":2050.013,"body":"is like, I mean, we get three macronutrients,"},{"speaker":"[Aaron Straker]","startTime":2050.5730000000003,"endTime":2056.815,"body":"right? There isn't many..."},{"speaker":"[Aaron Straker]","startTime":2050.5730000000003,"endTime":2056.815,"body":"Oh. From the last time I looked, which was"},{"speaker":"[Aaron Straker]","startTime":2056.915,"endTime":2062.358,"body":"probably about six months ago,"},{"speaker":"[Aaron Straker]","startTime":2056.915,"endTime":2062.358,"body":"so let's call it the beginning of 2023, I could"},{"speaker":"[Aaron Straker]","startTime":2062.538,"endTime":2068.76,"body":"only find two carbohydrate"},{"speaker":"[Aaron Straker]","startTime":2062.538,"endTime":2068.76,"body":"versus fat overfeeding studies that were performed"},{"speaker":"[Aaron Straker]","startTime":2068.8599999999997,"endTime":2075.083,"body":"on a resistance-trained population."},{"speaker":"[Aaron Straker]","startTime":2068.8599999999997,"endTime":2075.083,"body":"All the rest are on untrained sedentary populations."},{"speaker":"[Aaron Straker]","startTime":2075.503,"endTime":2081.526,"body":"However, even with those, overfeeding"},{"speaker":"[Aaron Straker]","startTime":2075.503,"endTime":2081.526,"body":"on carbohydrate is more advantageous than overfeeding"},{"speaker":"[Aaron Straker]","startTime":2081.706,"endTime":2087.788,"body":"on dietary fat. And if we're"},{"speaker":"[Aaron Straker]","startTime":2081.706,"endTime":2087.788,"body":"in the context of chasing optimality, which"},{"speaker":"[Aaron Straker]","startTime":2087.828,"endTime":2092.391,"body":"I do believe we are with, you"},{"speaker":"[Aaron Straker]","startTime":2087.828,"endTime":2092.391,"body":"know, the person who asked this question, going"},{"speaker":"[Aaron Straker]","startTime":2092.411,"endTime":2099.195,"body":"within a disproportionately"},{"speaker":"[Aaron Straker]","startTime":2092.411,"endTime":2099.195,"body":"high protein and carbohydrate ratio to a fat"},{"speaker":"[Aaron Straker]","startTime":2099.615,"endTime":2105.778,"body":"ratio is likely advantageous"},{"speaker":"[Aaron Straker]","startTime":2099.615,"endTime":2105.778,"body":"in both caloric surplus and in caloric deficit."},{"speaker":"[Aaron Straker]","startTime":2107.659,"endTime":2112.902,"body":"From there, I would recommend"},{"speaker":"[Aaron Straker]","startTime":2107.659,"endTime":2112.902,"body":"and generally take the approach of we know"},{"speaker":"[Aaron Straker]","startTime":2112.962,"endTime":2117.896,"body":"we get... muscle protein synthesis,"},{"speaker":"[Aaron Straker]","startTime":2112.962,"endTime":2117.896,"body":"spiking or increases, right? Essentially spikes"},{"speaker":"[Aaron Straker]","startTime":2117.936,"endTime":2121.617,"body":"from protein ingestion. We"},{"speaker":"[Aaron Straker]","startTime":2117.936,"endTime":2121.617,"body":"get a bit with like the protein and carbohydrate,"},{"speaker":"[Aaron Straker]","startTime":2121.997,"endTime":2126.358,"body":"but the best muscle protein"},{"speaker":"[Aaron Straker]","startTime":2121.997,"endTime":2126.358,"body":"synthesis, you know, increases we get is from"},{"speaker":"[Aaron Straker]","startTime":2126.378,"endTime":2130.659,"body":"a training stimulus, right?"},{"speaker":"[Aaron Straker]","startTime":2126.378,"endTime":2130.659,"body":"And when we have that, what do we know pairs"},{"speaker":"[Aaron Straker]","startTime":2130.719,"endTime":2134.58,"body":"well with that? If you're doing"},{"speaker":"[Aaron Straker]","startTime":2130.719,"endTime":2134.58,"body":"intense training, if chasing optimality, the"},{"speaker":"[Aaron Straker]","startTime":2134.64,"endTime":2139.002,"body":"best physique you can possibly"},{"speaker":"[Aaron Straker]","startTime":2134.64,"endTime":2139.002,"body":"build, these sorts of things are our primary"},{"speaker":"[Aaron Straker]","startTime":2139.042,"endTime":2144.035,"body":"context, our training is going"},{"speaker":"[Aaron Straker]","startTime":2139.042,"endTime":2144.035,"body":"to be very... We might have intensity techniques"},{"speaker":"[Aaron Straker]","startTime":2144.515,"endTime":2149.377,"body":"increased durations these sorts"},{"speaker":"[Aaron Straker]","startTime":2144.515,"endTime":2149.377,"body":"of things and we know that type of training"},{"speaker":"[Aaron Straker]","startTime":2149.437,"endTime":2153.178,"body":"is glycolytic in nature So"},{"speaker":"[Aaron Straker]","startTime":2149.437,"endTime":2153.178,"body":"again, it would make much more sense for the"},{"speaker":"[Aaron Straker]","startTime":2153.258,"endTime":2157.899,"body":"higher carbohydrate The higher"},{"speaker":"[Aaron Straker]","startTime":2153.258,"endTime":2157.899,"body":"protein potentially intro workout these sorts"},{"speaker":"[Aaron Straker]","startTime":2157.919,"endTime":2163.601,"body":"of things because we are essentially"},{"speaker":"[Aaron Straker]","startTime":2157.919,"endTime":2163.601,"body":"swinging for the fences So I mean yes in both"},{"speaker":"[Aaron Straker]","startTime":2163.641,"endTime":2169.768,"body":"contexts. I'm going with a"},{"speaker":"[Aaron Straker]","startTime":2163.641,"endTime":2169.768,"body":"higher protein approach from as my next check"},{"speaker":"[Aaron Straker]","startTime":2169.788,"endTime":2174.272,"body":"down, a higher carbohydrate"},{"speaker":"[Aaron Straker]","startTime":2169.788,"endTime":2174.272,"body":"approach, and then basically settling fats"},{"speaker":"[Aaron Straker]","startTime":2174.312,"endTime":2181.198,"body":"in where we need to cover essentials"},{"speaker":"[Aaron Straker]","startTime":2174.312,"endTime":2181.198,"body":"and necessities, but understanding that the"},{"speaker":"[Aaron Straker]","startTime":2181.258,"endTime":2188.184,"body":"role of fat in both fat loss"},{"speaker":"[Aaron Straker]","startTime":2181.258,"endTime":2188.184,"body":"and caloric surplus for the sole purpose of"},{"speaker":"[Aaron Straker]","startTime":2188.204,"endTime":2194.97,"body":"hypertrophy has the least beneficial"},{"speaker":"[Aaron Straker]","startTime":2188.204,"endTime":2194.97,"body":"lever, I would say, to pull in both situations."},{"speaker":"[Bryan]","startTime":2196.498,"endTime":2200.34,"body":"Yeah, that was super well said. I really"},{"speaker":"[Bryan]","startTime":2196.498,"endTime":2200.34,"body":"don't have a whole lot to add just to more"},{"speaker":"[Bryan]","startTime":2200.38,"endTime":2207.104,"body":"kind of reiterate that those studies"},{"speaker":"[Bryan]","startTime":2200.38,"endTime":2207.104,"body":"were on the protein overfeeding were wild."},{"speaker":"[Bryan]","startTime":2207.484,"endTime":2212.847,"body":"I don't even know. I'd love to see"},{"speaker":"[Bryan]","startTime":2207.484,"endTime":2212.847,"body":"it replicated because I think in one of the"},{"speaker":"[Bryan]","startTime":2212.867,"endTime":2218.27,"body":"studies, it was something along the"},{"speaker":"[Bryan]","startTime":2212.867,"endTime":2218.27,"body":"lines of 800 calories of overfeeding all from"},{"speaker":"[Bryan]","startTime":2218.33,"endTime":2223.113,"body":"protein. So they were eating like an"},{"speaker":"[Bryan]","startTime":2218.33,"endTime":2223.113,"body":"additional 200 grams of protein over whatever"},{"speaker":"[Bryan]","startTime":2223.153,"endTime":2227.455,"body":"period of time. and they literally"},{"speaker":"[Bryan]","startTime":2223.153,"endTime":2227.455,"body":"just gained muscle and didn't gain any fat,"},{"speaker":"[Bryan]","startTime":2227.735,"endTime":2234.538,"body":"like no fat. And so via what Aaron"},{"speaker":"[Bryan]","startTime":2227.735,"endTime":2234.538,"body":"said about the fact that, protein can be converted"},{"speaker":"[Bryan]","startTime":2234.578,"endTime":2238.88,"body":"to carb through gluconeogenesis. And"},{"speaker":"[Bryan]","startTime":2234.578,"endTime":2238.88,"body":"then if that carb isn't being used, it can"},{"speaker":"[Bryan]","startTime":2239.0,"endTime":2245.983,"body":"essentially be stored as excess energy"},{"speaker":"[Bryan]","startTime":2239.0,"endTime":2245.983,"body":"or fat in your body. It just, it blows my mind"},{"speaker":"[Bryan]","startTime":2246.023,"endTime":2250.425,"body":"to be honest, but it's like we see"},{"speaker":"[Bryan]","startTime":2246.023,"endTime":2250.425,"body":"this in real world application too. Like Aaron"},{"speaker":"[Bryan]","startTime":2250.445,"endTime":2255.129,"body":"is a huge fan of high protein diets"},{"speaker":"[Bryan]","startTime":2250.445,"endTime":2255.129,"body":"and he'll generally eat something like 270"},{"speaker":"[Bryan]","startTime":2255.87,"endTime":2256.851,"body":"grams of protein,"},{"speaker":"[Aaron Straker]","startTime":2257.463,"endTime":2257.603,"body":"250."},{"speaker":"[Bryan]","startTime":2257.732,"endTime":2258.954,"body":"especially in what? 250."},{"speaker":"[Aaron Straker]","startTime":2259.346,"endTime":2264.977,"body":"250, it's been, it's been at,"},{"speaker":"[Aaron Straker]","startTime":2259.346,"endTime":2264.977,"body":"I wanna say it might've went to like 260 or"},{"speaker":"[Aaron Straker]","startTime":2264.997,"endTime":2267.903,"body":"something at some point during"},{"speaker":"[Aaron Straker]","startTime":2264.997,"endTime":2267.903,"body":"the build, it's at 250. I've been essentially"},{"speaker":"[Bryan]","startTime":2267.862,"endTime":2269.763,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2267.923,"endTime":2269.546,"body":"250 for, since the beginning"},{"speaker":"[Aaron Straker]","startTime":2267.923,"endTime":2269.546,"body":"of the year."},{"speaker":"[Bryan]","startTime":2269.823,"endTime":2274.767,"body":"So you stay high protein, like super"},{"speaker":"[Bryan]","startTime":2269.823,"endTime":2274.767,"body":"high protein, whether it's a deficit or a surplus,"},{"speaker":"[Bryan]","startTime":2274.807,"endTime":2280.272,"body":"it doesn't really seem to matter. And"},{"speaker":"[Bryan]","startTime":2274.807,"endTime":2280.272,"body":"so my inclination is generally to lean on higher"},{"speaker":"[Bryan]","startTime":2280.312,"endTime":2285.737,"body":"protein during a deficit, just because"},{"speaker":"[Bryan]","startTime":2280.312,"endTime":2285.737,"body":"it's protective of catabolism. And then I tend"},{"speaker":"[Bryan]","startTime":2285.937,"endTime":2290.401,"body":"to use a little bit less protein in"},{"speaker":"[Bryan]","startTime":2285.937,"endTime":2290.401,"body":"the building phases, because I feel like if"},{"speaker":"[Bryan]","startTime":2290.421,"endTime":2294.844,"body":"you're spiking insulin through carbohydrate"},{"speaker":"[Bryan]","startTime":2290.421,"endTime":2294.844,"body":"intake, that it's a bit protective against"},{"speaker":"[Bryan]","startTime":2295.225,"endTime":2300.489,"body":"muscle loss as well. or it's anabolic"},{"speaker":"[Bryan]","startTime":2295.225,"endTime":2300.489,"body":"if you want to say it that way. And then, you"},{"speaker":"[Bryan]","startTime":2300.509,"endTime":2307.654,"body":"know, it's, you look at people like"},{"speaker":"[Bryan]","startTime":2300.509,"endTime":2307.654,"body":"Jeff Alberts and Bill Campbell, who are both"},{"speaker":"[Bryan]","startTime":2307.954,"endTime":2313.378,"body":"pretty prominent figures in the natural"},{"speaker":"[Bryan]","startTime":2307.954,"endTime":2313.378,"body":"bodybuilding space. And both of those guys"},{"speaker":"[Bryan]","startTime":2313.539,"endTime":2317.321,"body":"have now discussed in depth in the"},{"speaker":"[Bryan]","startTime":2313.539,"endTime":2317.321,"body":"last couple of years about how they're using"},{"speaker":"[Bryan]","startTime":2317.402,"endTime":2324.618,"body":"significantly lower protein. Eric Trexler,"},{"speaker":"[Bryan]","startTime":2317.402,"endTime":2324.618,"body":"actually same thing. they're down now to kind"},{"speaker":"[Bryan]","startTime":2324.638,"endTime":2331.223,"body":"of this, the science basically showing"},{"speaker":"[Bryan]","startTime":2324.638,"endTime":2331.223,"body":"that 1.6 grams per kilo, which is a little"},{"speaker":"[Bryan]","startTime":2331.263,"endTime":2336.627,"body":"under 0.8 grams per pound. That seems"},{"speaker":"[Bryan]","startTime":2331.263,"endTime":2336.627,"body":"to be the lower end of where it's like, hey,"},{"speaker":"[Bryan]","startTime":2336.648,"endTime":2341.111,"body":"that is sufficient. And then there"},{"speaker":"[Bryan]","startTime":2336.648,"endTime":2341.111,"body":"might be these like marginal gains by getting"},{"speaker":"[Bryan]","startTime":2341.171,"endTime":2345.654,"body":"more protein after that. But there"},{"speaker":"[Bryan]","startTime":2341.171,"endTime":2345.654,"body":"does seem to be very marginal gains after you"},{"speaker":"[Bryan]","startTime":2345.674,"endTime":2351.582,"body":"get to that, like, hey, 0.8 times,"},{"speaker":"[Bryan]","startTime":2345.674,"endTime":2351.582,"body":"times body weight number. And so Jeff Alberts"},{"speaker":"[Bryan]","startTime":2352.103,"endTime":2356.206,"body":"is now like 180 pounds as he's preparing"},{"speaker":"[Bryan]","startTime":2352.103,"endTime":2356.206,"body":"for competition. And he said most days he's"},{"speaker":"[Bryan]","startTime":2356.226,"endTime":2361.33,"body":"eating like 140 or 150 in protein."},{"speaker":"[Bryan]","startTime":2356.226,"endTime":2361.33,"body":"And Bill Campbell will regularly say that he's"},{"speaker":"[Bryan]","startTime":2361.35,"endTime":2365.614,"body":"down to like 120, 130. John Meadows"},{"speaker":"[Bryan]","startTime":2361.35,"endTime":2365.614,"body":"used to say the same thing while he was here,"},{"speaker":"[Bryan]","startTime":2366.254,"endTime":2370.198,"body":"rest in peace. He used to say that"},{"speaker":"[Bryan]","startTime":2366.254,"endTime":2370.198,"body":"in the last decade or so, he's significantly"},{"speaker":"[Bryan]","startTime":2370.218,"endTime":2374.341,"body":"reduced his protein and not noticed"},{"speaker":"[Bryan]","startTime":2370.218,"endTime":2374.341,"body":"any negative effects from that either. And"},{"speaker":"[Bryan]","startTime":2374.361,"endTime":2377.664,"body":"so I'm not sitting here trying to argue"},{"speaker":"[Bryan]","startTime":2374.361,"endTime":2377.664,"body":"that everyone should reduce their protein,"},{"speaker":"[Bryan]","startTime":2378.184,"endTime":2382.54,"body":"but I do find it interesting. when"},{"speaker":"[Bryan]","startTime":2378.184,"endTime":2382.54,"body":"we see these like relatively prominent figures,"},{"speaker":"[Bryan]","startTime":2382.581,"endTime":2389.529,"body":"whether they're bodybuilders themselves"},{"speaker":"[Bryan]","startTime":2382.581,"endTime":2389.529,"body":"or scientists in the community kind of backtracking"},{"speaker":"[Bryan]","startTime":2389.669,"endTime":2393.614,"body":"on the protein thing just a little"},{"speaker":"[Bryan]","startTime":2389.669,"endTime":2393.614,"body":"bit. And so I do co-sign everything Aaron said."},{"speaker":"[Bryan]","startTime":2393.674,"endTime":2396.317,"body":"I just think, you know, playing devil's"},{"speaker":"[Bryan]","startTime":2393.674,"endTime":2396.317,"body":"advocate is an interesting approach here as"},{"speaker":"[Bryan]","startTime":2396.357,"endTime":2396.497,"body":"well."},{"speaker":"[Aaron Straker]","startTime":2397.459,"endTime":2403.362,"body":"Yeah, yeah, that one. It's"},{"speaker":"[Aaron Straker]","startTime":2397.459,"endTime":2403.362,"body":"a hard one because you have one side, some"},{"speaker":"[Aaron Straker]","startTime":2403.382,"endTime":2406.584,"body":"of the researchers coming out"},{"speaker":"[Aaron Straker]","startTime":2403.382,"endTime":2406.584,"body":"and people like Jeff Alberts and that sort"},{"speaker":"[Aaron Straker]","startTime":2406.604,"endTime":2411.327,"body":"of thing versus the other side"},{"speaker":"[Aaron Straker]","startTime":2406.604,"endTime":2411.327,"body":"of the bodybuilding world, which is still,"},{"speaker":"[Aaron Straker]","startTime":2411.967,"endTime":2417.611,"body":"you know, engulfed in a lot"},{"speaker":"[Aaron Straker]","startTime":2411.967,"endTime":2417.611,"body":"of bro science. However, they do produce the"},{"speaker":"[Aaron Straker]","startTime":2417.671,"endTime":2422.494,"body":"best physiques in the world."},{"speaker":"[Aaron Straker]","startTime":2417.671,"endTime":2422.494,"body":"So you run that, not even the risk. It's hard"},{"speaker":"[Aaron Straker]","startTime":2422.534,"endTime":2427.05,"body":"to argue with the results."},{"speaker":"[Aaron Straker]","startTime":2422.534,"endTime":2427.05,"body":"And oftentimes they go off, I mean, the deep"},{"speaker":"[Aaron Straker]","startTime":2427.15,"endTime":2432.336,"body":"end of 400 plus grams per day"},{"speaker":"[Aaron Straker]","startTime":2427.15,"endTime":2432.336,"body":"and like five of, you know, way shakes per"},{"speaker":"[Aaron Straker]","startTime":2432.356,"endTime":2437.403,"body":"day sort of thing. So you don't"},{"speaker":"[Aaron Straker]","startTime":2432.356,"endTime":2437.403,"body":"find yourself in either end of the extremes"},{"speaker":"[Aaron Straker]","startTime":2437.443,"endTime":2440.166,"body":"is what I generally try and"},{"speaker":"[Aaron Straker]","startTime":2437.443,"endTime":2440.166,"body":"recommend across all things."},{"speaker":"[Bryan]","startTime":2440.766,"endTime":2444.23,"body":"Yeah. And I think if you're, if in"},{"speaker":"[Bryan]","startTime":2440.766,"endTime":2444.23,"body":"doubt, higher protein is probably a safer move"},{"speaker":"[Bryan]","startTime":2444.27,"endTime":2445.952,"body":"than higher of any other macronutrient."},{"speaker":"[Aaron Straker]","startTime":2446.376,"endTime":2453.0,"body":"Exactly. Okay, so this next"},{"speaker":"[Aaron Straker]","startTime":2446.376,"endTime":2453.0,"body":"one I'll kind of frame up because I was DMing"},{"speaker":"[Aaron Straker]","startTime":2453.06,"endTime":2458.922,"body":"with this person to get a little"},{"speaker":"[Aaron Straker]","startTime":2453.06,"endTime":2458.922,"body":"bit more context on it. So basically the frame"},{"speaker":"[Aaron Straker]","startTime":2458.962,"endTime":2467.525,"body":"here is going on a build or,"},{"speaker":"[Aaron Straker]","startTime":2458.962,"endTime":2467.525,"body":"going on a build or gain phase for six months"},{"speaker":"[Aaron Straker]","startTime":2467.665,"endTime":2474.107,"body":"and then six months into a"},{"speaker":"[Aaron Straker]","startTime":2467.665,"endTime":2474.107,"body":"intense race prep for an ultra marathon. So,"},{"speaker":"[Aaron Straker]","startTime":2474.227,"endTime":2478.59,"body":"this intense race prep is inherently"},{"speaker":"[Aaron Straker]","startTime":2474.227,"endTime":2478.59,"body":"going to bring fat loss with it of logging"},{"speaker":"[Aaron Straker]","startTime":2478.63,"endTime":2483.213,"body":"all these miles, these sorts"},{"speaker":"[Aaron Straker]","startTime":2478.63,"endTime":2483.213,"body":"of things. So if this individual were to put"},{"speaker":"[Aaron Straker]","startTime":2483.233,"endTime":2487.676,"body":"your body or their body under"},{"speaker":"[Aaron Straker]","startTime":2483.233,"endTime":2487.676,"body":"this intense building phase and then go straight"},{"speaker":"[Aaron Straker]","startTime":2487.756,"endTime":2494.861,"body":"into the intense strict six-month"},{"speaker":"[Aaron Straker]","startTime":2487.756,"endTime":2494.861,"body":"race prep, is it wise to take a month off or"},{"speaker":"[Aaron Straker]","startTime":2494.921,"endTime":2500.825,"body":"have a largely reduced training"},{"speaker":"[Aaron Straker]","startTime":2494.921,"endTime":2500.825,"body":"load for a month or an extended training or"},{"speaker":"[Aaron Straker]","startTime":2500.905,"endTime":2508.116,"body":"extended period of time? in"},{"speaker":"[Aaron Straker]","startTime":2500.905,"endTime":2508.116,"body":"between those two goals to allow the body to"},{"speaker":"[Aaron Straker]","startTime":2508.537,"endTime":2509.318,"body":"quote unquote work."},{"speaker":"[Bryan]","startTime":2510.986,"endTime":2517.289,"body":"So I don't see the in between those"},{"speaker":"[Bryan]","startTime":2510.986,"endTime":2517.289,"body":"goals. I see it insinuated, but the question"},{"speaker":"[Bryan]","startTime":2517.309,"endTime":2522.571,"body":"doesn't seem to specifically specify"},{"speaker":"[Bryan]","startTime":2517.309,"endTime":2522.571,"body":"that. So they're saying, hey, I'm gonna accumulate"},{"speaker":"[Bryan]","startTime":2522.651,"endTime":2527.154,"body":"all this fatigue through this building"},{"speaker":"[Bryan]","startTime":2522.651,"endTime":2527.154,"body":"growing period. And so maybe I should take"},{"speaker":"[Bryan]","startTime":2527.274,"endTime":2533.417,"body":"a month off or a month of recovery"},{"speaker":"[Bryan]","startTime":2527.274,"endTime":2533.417,"body":"based approach before then going into this"},{"speaker":"[Bryan]","startTime":2533.457,"endTime":2534.897,"body":"six month intense race prep."},{"speaker":"[Aaron Straker]","startTime":2536.543,"endTime":2538.576,"body":"Yeah, or should I just, you"},{"speaker":"[Aaron Straker]","startTime":2536.543,"endTime":2538.576,"body":"know, cut"},{"speaker":"[Bryan]","startTime":2538.282,"endTime":2538.742,"body":"Go straight"},{"speaker":"[Aaron Straker]","startTime":2538.636,"endTime":2538.858,"body":"this?"},{"speaker":"[Bryan]","startTime":2538.782,"endTime":2539.142,"body":"into it."},{"speaker":"[Aaron Straker]","startTime":2539.421,"endTime":2539.562,"body":"Yeah."},{"speaker":"[Bryan]","startTime":2540.822,"endTime":2545.643,"body":"Yeah, so I don't think like my thought"},{"speaker":"[Bryan]","startTime":2540.822,"endTime":2545.643,"body":"would be that if you're in a build grow phase,"},{"speaker":"[Bryan]","startTime":2545.724,"endTime":2551.325,"body":"then you're giving your body all of"},{"speaker":"[Bryan]","startTime":2545.724,"endTime":2551.325,"body":"the nutrients and recovery assets that it needs."},{"speaker":"[Bryan]","startTime":2551.865,"endTime":2557.187,"body":"So you should be at almost like prime"},{"speaker":"[Bryan]","startTime":2551.865,"endTime":2557.187,"body":"recovery at that point before you begin your"},{"speaker":"[Bryan]","startTime":2557.227,"endTime":2563.568,"body":"six month race prep. So I don't necessarily"},{"speaker":"[Bryan]","startTime":2557.227,"endTime":2563.568,"body":"think you need to take a month for the purpose"},{"speaker":"[Bryan]","startTime":2563.628,"endTime":2569.634,"body":"of recovery per se. The one thing that"},{"speaker":"[Bryan]","startTime":2563.628,"endTime":2569.634,"body":"And this, I don't know if this is, this is"},{"speaker":"[Bryan]","startTime":2569.654,"endTime":2575.176,"body":"not really backed up by science. I"},{"speaker":"[Bryan]","startTime":2569.654,"endTime":2575.176,"body":"would call it conjecture, uh, is the idea that"},{"speaker":"[Bryan]","startTime":2575.216,"endTime":2580.759,"body":"you could cement your gains by having"},{"speaker":"[Bryan]","startTime":2575.216,"endTime":2580.759,"body":"that sort of month of maintenance before moving"},{"speaker":"[Bryan]","startTime":2580.839,"endTime":2586.441,"body":"into intense race prep. So we know"},{"speaker":"[Bryan]","startTime":2580.839,"endTime":2586.441,"body":"that there's a little bit of a delayed effect"},{"speaker":"[Bryan]","startTime":2587.001,"endTime":2591.563,"body":"of super compensation. So of those"},{"speaker":"[Bryan]","startTime":2587.001,"endTime":2591.563,"body":"six months where you're building, growing and"},{"speaker":"[Bryan]","startTime":2591.603,"endTime":2595.425,"body":"working out really intensely, it's"},{"speaker":"[Bryan]","startTime":2591.603,"endTime":2595.425,"body":"unlikely that at the moment you finish your"},{"speaker":"[Bryan]","startTime":2595.465,"endTime":2602.365,"body":"six months that you've maxed out. your"},{"speaker":"[Bryan]","startTime":2595.465,"endTime":2602.365,"body":"growth and build, it's more likely that a few"},{"speaker":"[Bryan]","startTime":2602.405,"endTime":2608.389,"body":"weeks after you finish your build and"},{"speaker":"[Bryan]","startTime":2602.405,"endTime":2608.389,"body":"grow is when you would be at maximum, maximum"},{"speaker":"[Bryan]","startTime":2608.429,"endTime":2612.872,"body":"gains from that experience. And so"},{"speaker":"[Bryan]","startTime":2608.429,"endTime":2612.872,"body":"that would fit into this idea that you might"},{"speaker":"[Bryan]","startTime":2612.912,"endTime":2618.737,"body":"want to cement those gains, so to speak,"},{"speaker":"[Bryan]","startTime":2612.912,"endTime":2618.737,"body":"by doing, you know, a period of maintenance"},{"speaker":"[Bryan]","startTime":2618.757,"endTime":2623.82,"body":"or something like that before going"},{"speaker":"[Bryan]","startTime":2618.757,"endTime":2623.82,"body":"directly into the cut, I could see if you go"},{"speaker":"[Bryan]","startTime":2623.86,"endTime":2629.539,"body":"directly into it, that your body is"},{"speaker":"[Bryan]","startTime":2623.86,"endTime":2629.539,"body":"still trying to send signals for anabolism"},{"speaker":"[Bryan]","startTime":2629.579,"endTime":2635.222,"body":"because of this delayed super compensation"},{"speaker":"[Bryan]","startTime":2629.579,"endTime":2635.222,"body":"response. And if you're already going immediately"},{"speaker":"[Bryan]","startTime":2635.362,"endTime":2643.025,"body":"into a deficit with all this intense"},{"speaker":"[Bryan]","startTime":2635.362,"endTime":2643.025,"body":"cardio, you could be risking, um, not manifesting"},{"speaker":"[Bryan]","startTime":2643.145,"endTime":2648.588,"body":"all of the gains that you should have"},{"speaker":"[Bryan]","startTime":2643.145,"endTime":2648.588,"body":"from that six month build. Um, hopefully that"},{"speaker":"[Bryan]","startTime":2648.608,"endTime":2653.586,"body":"makes sense, but I don't think that"},{"speaker":"[Bryan]","startTime":2648.608,"endTime":2653.586,"body":"the month off would be necessary for as much"},{"speaker":"[Bryan]","startTime":2653.626,"endTime":2658.25,"body":"as it would be to cement the gains"},{"speaker":"[Bryan]","startTime":2653.626,"endTime":2658.25,"body":"from the prior period. And then my sense would"},{"speaker":"[Bryan]","startTime":2658.29,"endTime":2663.533,"body":"be that your recovery period would"},{"speaker":"[Bryan]","startTime":2658.29,"endTime":2663.533,"body":"probably come after the race, after those six"},{"speaker":"[Bryan]","startTime":2663.573,"endTime":2667.496,"body":"months of building and then the race."},{"speaker":"[Bryan]","startTime":2663.573,"endTime":2667.496,"body":"And then now your body needs recovery before"},{"speaker":"[Bryan]","startTime":2667.536,"endTime":2671.799,"body":"it can kind of get back into a growing"},{"speaker":"[Bryan]","startTime":2667.536,"endTime":2671.799,"body":"phase again. Although I do think you need to"},{"speaker":"[Bryan]","startTime":2671.819,"endTime":2679.644,"body":"get back into surplus relatively quickly"},{"speaker":"[Bryan]","startTime":2671.819,"endTime":2679.644,"body":"after the race. I think there would be rationale"},{"speaker":"[Bryan]","startTime":2679.664,"endTime":2681.565,"body":"for having a recovery period there"},{"speaker":"[Bryan]","startTime":2679.664,"endTime":2681.565,"body":"as well."},{"speaker":"[Aaron Straker]","startTime":2682.847,"endTime":2686.97,"body":"Yeah, that's where my thought"},{"speaker":"[Aaron Straker]","startTime":2682.847,"endTime":2686.97,"body":"process was. The rationale for a recovery,"},{"speaker":"[Aaron Straker]","startTime":2687.73,"endTime":2692.855,"body":"you know, period post-race"},{"speaker":"[Aaron Straker]","startTime":2687.73,"endTime":2692.855,"body":"before embarking upon, I'm gonna get huge jacked"},{"speaker":"[Aaron Straker]","startTime":2692.875,"endTime":2699.24,"body":"and strong again, has a much"},{"speaker":"[Aaron Straker]","startTime":2692.875,"endTime":2699.24,"body":"more probably practical implementation. But"},{"speaker":"[Aaron Straker]","startTime":2699.3,"endTime":2702.903,"body":"I did like what you said of"},{"speaker":"[Aaron Straker]","startTime":2699.3,"endTime":2702.903,"body":"instead of, hey, peak body weight tomorrow,"},{"speaker":"[Aaron Straker]","startTime":2702.963,"endTime":2707.326,"body":"I start ramping up my running"},{"speaker":"[Aaron Straker]","startTime":2702.963,"endTime":2707.326,"body":"volume and stuff, having a period of, I mean,"},{"speaker":"[Aaron Straker]","startTime":2707.346,"endTime":2710.309,"body":"maybe it's just three weeks"},{"speaker":"[Aaron Straker]","startTime":2707.346,"endTime":2710.309,"body":"or something like that where you reduce training"},{"speaker":"[Aaron Straker]","startTime":2710.349,"endTime":2713.983,"body":"intensities. Maybe you're not"},{"speaker":"[Aaron Straker]","startTime":2710.349,"endTime":2713.983,"body":"training to failure. Maybe you just reduce"},{"speaker":"[Aaron Straker]","startTime":2714.023,"endTime":2717.726,"body":"your food to what would be"},{"speaker":"[Aaron Straker]","startTime":2714.023,"endTime":2717.726,"body":"an estimated maintenance at this new highest"},{"speaker":"[Aaron Straker]","startTime":2717.806,"endTime":2722.268,"body":"body weight and you kind of,"},{"speaker":"[Aaron Straker]","startTime":2717.806,"endTime":2722.268,"body":"you know, quote unquote, lock in those gains"},{"speaker":"[Aaron Straker]","startTime":2722.308,"endTime":2726.691,"body":"a little bit and allow that"},{"speaker":"[Aaron Straker]","startTime":2722.308,"endTime":2726.691,"body":"super compensation to occur before, you know,"},{"speaker":"[Aaron Straker]","startTime":2727.031,"endTime":2731.814,"body":"ripping the calories down and"},{"speaker":"[Aaron Straker]","startTime":2727.031,"endTime":2731.814,"body":"ramping up the intensity of the cardiovascular"},{"speaker":"[Aaron Straker]","startTime":2732.194,"endTime":2732.934,"body":"training modality."},{"speaker":"[Bryan]","startTime":2733.542,"endTime":2740.488,"body":"Yep. Cool. All right, we have a few"},{"speaker":"[Bryan]","startTime":2733.542,"endTime":2740.488,"body":"more questions to get through here. Snatch"},{"speaker":"[Bryan]","startTime":2740.508,"endTime":2747.054,"body":"grip deadlift for hypertrophy on back"},{"speaker":"[Bryan]","startTime":2740.508,"endTime":2747.054,"body":"pull day for upper back. Personally, not a"},{"speaker":"[Bryan]","startTime":2747.094,"endTime":2753.18,"body":"huge fan of the snatch grip deadlift"},{"speaker":"[Bryan]","startTime":2747.094,"endTime":2753.18,"body":"for hypertrophy. I don't really think that"},{"speaker":"[Bryan]","startTime":2753.5,"endTime":2760.53,"body":"any form of kind of conventional deadlifting"},{"speaker":"[Bryan]","startTime":2753.5,"endTime":2760.53,"body":"for back hypertrophy is a great idea. I do"},{"speaker":"[Bryan]","startTime":2760.59,"endTime":2768.632,"body":"tend to use the snatch grip RDL at"},{"speaker":"[Bryan]","startTime":2760.59,"endTime":2768.632,"body":"times for hypertrophy. When it come, and that's"},{"speaker":"[Bryan]","startTime":2768.672,"endTime":2773.634,"body":"for more hamstring glute hypertrophy"},{"speaker":"[Bryan]","startTime":2768.672,"endTime":2773.634,"body":"more than back. The snatch grip does challenge"},{"speaker":"[Bryan]","startTime":2773.674,"endTime":2780.776,"body":"the upper back more isometrically than"},{"speaker":"[Bryan]","startTime":2773.674,"endTime":2780.776,"body":"a standard RDL, but we know the gains from"},{"speaker":"[Bryan]","startTime":2780.896,"endTime":2789.203,"body":"isometric training aren't going to"},{"speaker":"[Bryan]","startTime":2780.896,"endTime":2789.203,"body":"be huge in most cases. And so I think that"},{"speaker":"[Bryan]","startTime":2790.044,"endTime":2796.147,"body":"if you're looking for hypertrophy on"},{"speaker":"[Bryan]","startTime":2790.044,"endTime":2796.147,"body":"upper back or on pulling muscles, there's just"},{"speaker":"[Bryan]","startTime":2796.207,"endTime":2803.612,"body":"probably better choices than using"},{"speaker":"[Bryan]","startTime":2796.207,"endTime":2803.612,"body":"a snatch grip deadlift. And, and yeah, I don't"},{"speaker":"[Bryan]","startTime":2803.632,"endTime":2805.653,"body":"know that I have much to add up beyond"},{"speaker":"[Bryan]","startTime":2803.632,"endTime":2805.653,"body":"that. How about you, Aaron?"},{"speaker":"[Aaron Straker]","startTime":2806.995,"endTime":2813.607,"body":"Yeah, it's an opportunity cost"},{"speaker":"[Aaron Straker]","startTime":2806.995,"endTime":2813.607,"body":"on what you could choose instead. I can't say"},{"speaker":"[Aaron Straker]","startTime":2813.827,"endTime":2815.471,"body":"I think it's a good exercise"},{"speaker":"[Aaron Straker]","startTime":2813.827,"endTime":2815.471,"body":"for that,"},{"speaker":"[Bryan]","startTime":2815.43,"endTime":2816.09,"body":"it just so"},{"speaker":"[Aaron Straker]","startTime":2816.092,"endTime":2816.212,"body":"for"},{"speaker":"[Bryan]","startTime":2816.11,"endTime":2816.73,"body":"fatiguing."},{"speaker":"[Aaron Straker]","startTime":2816.232,"endTime":2816.813,"body":"hypertrophy."},{"speaker":"[Bryan]","startTime":2816.81,"endTime":2821.453,"body":"I mean, you're, you're doing a conventional"},{"speaker":"[Bryan]","startTime":2816.81,"endTime":2821.453,"body":"deadlift and it works your entire body, including"},{"speaker":"[Bryan]","startTime":2821.473,"endTime":2825.415,"body":"your like glutes, hamstrings, quads,"},{"speaker":"[Bryan]","startTime":2821.473,"endTime":2825.415,"body":"like low back, everything. And you're getting"},{"speaker":"[Bryan]","startTime":2825.455,"endTime":2830.739,"body":"like a little bit of upper back, but"},{"speaker":"[Bryan]","startTime":2825.455,"endTime":2830.739,"body":"it would be like, I don't know. To me, it sounds"},{"speaker":"[Bryan]","startTime":2830.779,"endTime":2835.461,"body":"like, Hey, should I do back squats"},{"speaker":"[Bryan]","startTime":2830.779,"endTime":2835.461,"body":"for hamstrings? And you're like, eh, like the"},{"speaker":"[Bryan]","startTime":2835.501,"endTime":2840.785,"body":"hamstrings get worked, but I don't"},{"speaker":"[Bryan]","startTime":2835.501,"endTime":2840.785,"body":"know, probably better choices out there. Yeah."},{"speaker":"[Aaron Straker]","startTime":2839.774,"endTime":2840.227,"body":"Exactly."},{"speaker":"[Bryan]","startTime":2840.905,"endTime":2842.405,"body":"All right."},{"speaker":"[Aaron Straker]","startTime":2843.179,"endTime":2847.605,"body":"This next one I will kick over"},{"speaker":"[Aaron Straker]","startTime":2843.179,"endTime":2847.605,"body":"to you. So I'm running one to two times per"},{"speaker":"[Aaron Straker]","startTime":2847.625,"endTime":2851.61,"body":"week. What would be a good"},{"speaker":"[Aaron Straker]","startTime":2847.625,"endTime":2851.61,"body":"approach to build to five or six times per"},{"speaker":"[Aaron Straker]","startTime":2851.65,"endTime":2851.81,"body":"week?"},{"speaker":"[Bryan]","startTime":2852.754,"endTime":2857.077,"body":"Yeah, this was basically me last year"},{"speaker":"[Bryan]","startTime":2852.754,"endTime":2857.077,"body":"in my biking adventure, you know, starting"},{"speaker":"[Bryan]","startTime":2857.157,"endTime":2861.901,"body":"out with, Hey, I'll do two zone two"},{"speaker":"[Bryan]","startTime":2857.157,"endTime":2861.901,"body":"sessions a week. And then now I'm doing six"},{"speaker":"[Bryan]","startTime":2861.941,"endTime":2866.805,"body":"or seven sessions a week and it's not"},{"speaker":"[Bryan]","startTime":2861.941,"endTime":2866.805,"body":"even all zone two. And so the first thing I"},{"speaker":"[Bryan]","startTime":2866.825,"endTime":2871.69,"body":"would say to this, or two, two first"},{"speaker":"[Bryan]","startTime":2866.825,"endTime":2871.69,"body":"things, one is running is not biking, uh, running"},{"speaker":"[Bryan]","startTime":2871.73,"endTime":2876.534,"body":"as we've discussed many a time is an"},{"speaker":"[Bryan]","startTime":2871.73,"endTime":2876.534,"body":"eccentric, uh, it has eccentric loading. So"},{"speaker":"[Bryan]","startTime":2876.574,"endTime":2880.237,"body":"basically what that means is you're"},{"speaker":"[Bryan]","startTime":2876.574,"endTime":2880.237,"body":"creating impact with the ground on the down"},{"speaker":"[Bryan]","startTime":2880.277,"endTime":2887.881,"body":"stroke each time. This has impact on"},{"speaker":"[Bryan]","startTime":2880.277,"endTime":2887.881,"body":"your joint structure, but also has muscle damage"},{"speaker":"[Bryan]","startTime":2887.921,"endTime":2892.664,"body":"components. So where biking is concentric"},{"speaker":"[Bryan]","startTime":2887.921,"endTime":2892.664,"body":"only, you're basically just pushing. There's"},{"speaker":"[Bryan]","startTime":2892.704,"endTime":2897.666,"body":"no lowering of the weight. Running"},{"speaker":"[Bryan]","startTime":2892.704,"endTime":2897.666,"body":"has the opposite. You do have to resist for"},{"speaker":"[Bryan]","startTime":2897.766,"endTime":2902.069,"body":"impact. You will get sore. You will"},{"speaker":"[Bryan]","startTime":2897.766,"endTime":2902.069,"body":"cause joint fatigue and things like that. So"},{"speaker":"[Bryan]","startTime":2902.089,"endTime":2907.392,"body":"you do have to be very, very careful"},{"speaker":"[Bryan]","startTime":2902.089,"endTime":2907.392,"body":"about how you incorporate increased running"},{"speaker":"[Bryan]","startTime":2907.432,"endTime":2911.878,"body":"mileage. First thing I would say is"},{"speaker":"[Bryan]","startTime":2907.432,"endTime":2911.878,"body":"it needs to be extremely gradual. Um, even"},{"speaker":"[Bryan]","startTime":2911.938,"endTime":2916.34,"body":"on my biking, I went gradual. It was"},{"speaker":"[Bryan]","startTime":2911.938,"endTime":2916.34,"body":"two times a week. Then it was three times a"},{"speaker":"[Bryan]","startTime":2916.36,"endTime":2918.881,"body":"week for a couple of weeks and then"},{"speaker":"[Bryan]","startTime":2916.36,"endTime":2918.881,"body":"four times a week for a couple of weeks and"},{"speaker":"[Bryan]","startTime":2918.901,"endTime":2922.743,"body":"then five times a week for a couple"},{"speaker":"[Bryan]","startTime":2918.901,"endTime":2922.743,"body":"of months. And then just recently in the last"},{"speaker":"[Bryan]","startTime":2922.783,"endTime":2926.965,"body":"couple of months, I've gone up to six"},{"speaker":"[Bryan]","startTime":2922.783,"endTime":2926.965,"body":"times a week. And even in those six sessions,"},{"speaker":"[Bryan]","startTime":2927.025,"endTime":2932.167,"body":"it's very, very important to have a"},{"speaker":"[Bryan]","startTime":2927.025,"endTime":2932.167,"body":"plan about how you're going to approach these"},{"speaker":"[Bryan]","startTime":2932.247,"endTime":2936.389,"body":"runs. So it's not just like, Hey, I'm"},{"speaker":"[Bryan]","startTime":2932.247,"endTime":2936.389,"body":"going to run six times a week and every time"},{"speaker":"[Bryan]","startTime":2936.409,"endTime":2940.243,"body":"I'm just going to go out and. run 20"},{"speaker":"[Bryan]","startTime":2936.409,"endTime":2940.243,"body":"minutes as hard as I can or 40 minutes as hard"},{"speaker":"[Bryan]","startTime":2940.263,"endTime":2945.226,"body":"as I can or whatever. I mean, there"},{"speaker":"[Bryan]","startTime":2940.263,"endTime":2945.226,"body":"needs to be serious planning going on here"},{"speaker":"[Bryan]","startTime":2945.286,"endTime":2949.189,"body":"to make sure that you're not over training."},{"speaker":"[Bryan]","startTime":2945.286,"endTime":2949.189,"body":"I mean, even if you're somebody that's not"},{"speaker":"[Bryan]","startTime":2949.229,"endTime":2953.152,"body":"lifting weights, and you're just running,"},{"speaker":"[Bryan]","startTime":2949.229,"endTime":2953.152,"body":"you still need to take these considerations."},{"speaker":"[Bryan]","startTime":2953.492,"endTime":2956.674,"body":"Somebody that's lifting weights as"},{"speaker":"[Bryan]","startTime":2953.492,"endTime":2956.674,"body":"well, you have even more considerations to"},{"speaker":"[Bryan]","startTime":2956.714,"endTime":2964.011,"body":"take. And so, you know, what does this"},{"speaker":"[Bryan]","startTime":2956.714,"endTime":2964.011,"body":"look like across a week? Probably Like I ascribe"},{"speaker":"[Bryan]","startTime":2964.051,"endTime":2968.154,"body":"to the polarized training model, which"},{"speaker":"[Bryan]","startTime":2964.051,"endTime":2968.154,"body":"basically says that you spend 80% of your time"},{"speaker":"[Bryan]","startTime":2968.254,"endTime":2973.819,"body":"in zone two or below, and then you"},{"speaker":"[Bryan]","startTime":2968.254,"endTime":2973.819,"body":"spend 20% of your time in zone four, zone five."},{"speaker":"[Bryan]","startTime":2976.381,"endTime":2981.986,"body":"I actually really like the pyramidal"},{"speaker":"[Bryan]","startTime":2976.381,"endTime":2981.986,"body":"model, which is similar to the polarized model,"},{"speaker":"[Bryan]","startTime":2982.046,"endTime":2985.349,"body":"which allows you to spend a little"},{"speaker":"[Bryan]","startTime":2982.046,"endTime":2985.349,"body":"bit more time at what would be called race"},{"speaker":"[Bryan]","startTime":2985.389,"endTime":2989.973,"body":"pace. So the polarized model essentially"},{"speaker":"[Bryan]","startTime":2985.389,"endTime":2989.973,"body":"has you either going really easy or really"},{"speaker":"[Bryan]","startTime":2990.013,"endTime":2994.21,"body":"hard. pure middle is, hey, you still"},{"speaker":"[Bryan]","startTime":2990.013,"endTime":2994.21,"body":"spend most of your time going really easy,"},{"speaker":"[Bryan]","startTime":2994.611,"endTime":2998.872,"body":"but of that hard time, you get some"},{"speaker":"[Bryan]","startTime":2994.611,"endTime":2998.872,"body":"of it really, really hard and you get some"},{"speaker":"[Bryan]","startTime":2998.912,"endTime":3003.493,"body":"of it like kinda hard. And so I like"},{"speaker":"[Bryan]","startTime":2998.912,"endTime":3003.493,"body":"that approach because I think the kinda hard"},{"speaker":"[Bryan]","startTime":3003.533,"endTime":3008.834,"body":"stuff emulates race pace much more"},{"speaker":"[Bryan]","startTime":3003.533,"endTime":3008.834,"body":"and specifically for a runner. Most runners"},{"speaker":"[Bryan]","startTime":3008.854,"endTime":3013.116,"body":"are going to race pace right in that"},{"speaker":"[Bryan]","startTime":3008.854,"endTime":3013.116,"body":"middle zone where it's not really, really hard"},{"speaker":"[Bryan]","startTime":3013.136,"endTime":3019.657,"body":"and it's not really, really easy. So"},{"speaker":"[Bryan]","startTime":3013.136,"endTime":3019.657,"body":"maybe you're running weak. Looks like four."},{"speaker":"[Bryan]","startTime":3020.762,"endTime":3028.247,"body":"zone two or easier sessions. So these"},{"speaker":"[Bryan]","startTime":3020.762,"endTime":3028.247,"body":"could be heart rate at 70% or easier. And then"},{"speaker":"[Bryan]","startTime":3028.707,"endTime":3032.71,"body":"you have one session that's really,"},{"speaker":"[Bryan]","startTime":3028.707,"endTime":3032.71,"body":"really hard, interval style, and then you have"},{"speaker":"[Bryan]","startTime":3032.81,"endTime":3038.254,"body":"one session that's more moderately"},{"speaker":"[Bryan]","startTime":3032.81,"endTime":3038.254,"body":"hard, but for duration. And so I think taking"},{"speaker":"[Bryan]","startTime":3038.274,"endTime":3042.417,"body":"an approach like that could work. You"},{"speaker":"[Bryan]","startTime":3038.274,"endTime":3042.417,"body":"may also wanna consider of those five to six"},{"speaker":"[Bryan]","startTime":3042.457,"endTime":3047.5,"body":"times a week of cardio, maybe they're"},{"speaker":"[Bryan]","startTime":3042.457,"endTime":3047.5,"body":"not all running. Like maybe you can do some"},{"speaker":"[Bryan]","startTime":3047.54,"endTime":3052.959,"body":"cross training so that you don't get"},{"speaker":"[Bryan]","startTime":3047.54,"endTime":3052.959,"body":"a ton of joint fatigue. And so maybe you can"},{"speaker":"[Bryan]","startTime":3052.999,"endTime":3058.182,"body":"do like some of your more specific"},{"speaker":"[Bryan]","startTime":3052.999,"endTime":3058.182,"body":"runs, like the two easier runs, one or two"},{"speaker":"[Bryan]","startTime":3058.222,"endTime":3063.225,"body":"harder runs, and then three biking"},{"speaker":"[Bryan]","startTime":3058.222,"endTime":3063.225,"body":"or rowing sessions, where you don't get any"},{"speaker":"[Bryan]","startTime":3063.305,"endTime":3068.088,"body":"impact. And so a number of ways to"},{"speaker":"[Bryan]","startTime":3063.305,"endTime":3068.088,"body":"kind of go about that. But the number one thing"},{"speaker":"[Bryan]","startTime":3068.108,"endTime":3072.73,"body":"would just be to do it gradually. And"},{"speaker":"[Bryan]","startTime":3068.108,"endTime":3072.73,"body":"make sure that most of your training still"},{"speaker":"[Bryan]","startTime":3072.75,"endTime":3078.193,"body":"falls on that like easy or zone two"},{"speaker":"[Bryan]","startTime":3072.75,"endTime":3078.193,"body":"style, or the side of the spectrum."},{"speaker":"[Aaron Straker]","startTime":3081.499,"endTime":3085.072,"body":"Yeah, I don't have anything"},{"speaker":"[Aaron Straker]","startTime":3081.499,"endTime":3085.072,"body":"I could add to that one, unfortunately."},{"speaker":"[Bryan]","startTime":3086.511,"endTime":3091.381,"body":"Cool. Any tips for getting deeper sleep,"},{"speaker":"[Bryan]","startTime":3086.511,"endTime":3091.381,"body":"supplements, strategies, or nutrition timing?"},{"speaker":"[Aaron Straker]","startTime":3092.883,"endTime":3096.729,"body":"Yeah, so this one I actually"},{"speaker":"[Aaron Straker]","startTime":3092.883,"endTime":3096.729,"body":"do. Like this has been, I haven't talked about"},{"speaker":"[Aaron Straker]","startTime":3096.769,"endTime":3102.098,"body":"this. I am in this golden phase"},{"speaker":"[Aaron Straker]","startTime":3096.769,"endTime":3102.098,"body":"of sleep in my life and I'm not gonna lie to"},{"speaker":"[Aaron Straker]","startTime":3102.119,"endTime":3106.095,"body":"you guys, it feels fucking"},{"speaker":"[Aaron Straker]","startTime":3102.119,"endTime":3106.095,"body":"amazing. I have been sleeping through the night"},{"speaker":"[Aaron Straker]","startTime":3106.335,"endTime":3111.098,"body":"literally for the first time"},{"speaker":"[Aaron Straker]","startTime":3106.335,"endTime":3111.098,"body":"in my adult life. So it's hard in, I mean,"},{"speaker":"[Aaron Straker]","startTime":3111.178,"endTime":3114.24,"body":"potentially you can ascribe"},{"speaker":"[Aaron Straker]","startTime":3111.178,"endTime":3114.24,"body":"to this too, Brian. I can't really remember"},{"speaker":"[Aaron Straker]","startTime":3114.32,"endTime":3117.782,"body":"back to like high school or,"},{"speaker":"[Aaron Straker]","startTime":3114.32,"endTime":3117.782,"body":"I mean, college days are hard because you're"},{"speaker":"[Aaron Straker]","startTime":3117.802,"endTime":3120.383,"body":"obviously like drinking and"},{"speaker":"[Aaron Straker]","startTime":3117.802,"endTime":3120.383,"body":"that sort of thing. But what I really consider"},{"speaker":"[Aaron Straker]","startTime":3120.403,"endTime":3124.866,"body":"like where I can remember back"},{"speaker":"[Aaron Straker]","startTime":3120.403,"endTime":3124.866,"body":"to the beginning of my adult life, the summer"},{"speaker":"[Aaron Straker]","startTime":3125.126,"endTime":3129.548,"body":"of, you know, I'm 23 at this"},{"speaker":"[Aaron Straker]","startTime":3125.126,"endTime":3129.548,"body":"point, you know, out on my own, my first time"},{"speaker":"[Aaron Straker]","startTime":3130.609,"endTime":3134.819,"body":"in San Diego. I have been up"},{"speaker":"[Aaron Straker]","startTime":3130.609,"endTime":3134.819,"body":"peeing in the middle of the night. very light"},{"speaker":"[Aaron Straker]","startTime":3134.859,"endTime":3141.806,"body":"sleeper literally for 12 years."},{"speaker":"[Aaron Straker]","startTime":3134.859,"endTime":3141.806,"body":"What it's been for me, and it's kind of ridiculous"},{"speaker":"[Aaron Straker]","startTime":3141.826,"endTime":3145.269,"body":"that I need to do all these"},{"speaker":"[Aaron Straker]","startTime":3141.826,"endTime":3145.269,"body":"things, but I need to stop caffeine by like"},{"speaker":"[Aaron Straker]","startTime":3145.469,"endTime":3150.694,"body":"1 p.m. at the absolute latest."},{"speaker":"[Aaron Straker]","startTime":3145.469,"endTime":3150.694,"body":"And that needs to be on a training day where"},{"speaker":"[Aaron Straker]","startTime":3150.895,"endTime":3156.5,"body":"I am increasing my, you know,"},{"speaker":"[Aaron Straker]","startTime":3150.895,"endTime":3156.5,"body":"I'm beating myself up training hard, which"},{"speaker":"[Aaron Straker]","startTime":3156.54,"endTime":3161.905,"body":"makes me obviously more fatigued"},{"speaker":"[Aaron Straker]","startTime":3156.54,"endTime":3161.905,"body":"and tired. I need a night mask on because I"},{"speaker":"[Aaron Straker]","startTime":3162.085,"endTime":3166.508,"body":"am a very light sensitive sleeper."},{"speaker":"[Aaron Straker]","startTime":3162.085,"endTime":3166.508,"body":"And unless I'm literally in the woods or something"},{"speaker":"[Aaron Straker]","startTime":3166.528,"endTime":3171.853,"body":"like that, there's going to"},{"speaker":"[Aaron Straker]","startTime":3166.528,"endTime":3171.853,"body":"be peripheral light. I need silicone or wax"},{"speaker":"[Aaron Straker]","startTime":3171.973,"endTime":3176.536,"body":"earplugs because I'm a very,"},{"speaker":"[Aaron Straker]","startTime":3171.973,"endTime":3176.536,"body":"very sound sensitive sleeper. Those help. The"},{"speaker":"[Aaron Straker]","startTime":3176.596,"endTime":3180.379,"body":"last thing that's really been"},{"speaker":"[Aaron Straker]","startTime":3176.596,"endTime":3180.379,"body":"the kicker for me is the sauna. and I have"},{"speaker":"[Aaron Straker]","startTime":3180.459,"endTime":3184.602,"body":"literally been for like three"},{"speaker":"[Aaron Straker]","startTime":3180.459,"endTime":3184.602,"body":"weeks now sleeping through the night, not peeing"},{"speaker":"[Aaron Straker]","startTime":3184.622,"endTime":3188.864,"body":"in the middle of the night,"},{"speaker":"[Aaron Straker]","startTime":3184.622,"endTime":3188.864,"body":"which I literally have done for 12 years or"},{"speaker":"[Aaron Straker]","startTime":3188.924,"endTime":3192.747,"body":"longer, because that's as far"},{"speaker":"[Aaron Straker]","startTime":3188.924,"endTime":3192.747,"body":"as I can remember back, and I'm sleeping through"},{"speaker":"[Aaron Straker]","startTime":3192.787,"endTime":3198.03,"body":"the night. And I've done multiple"},{"speaker":"[Aaron Straker]","startTime":3192.787,"endTime":3198.03,"body":"supplements and different things. I don't handle"},{"speaker":"[Aaron Straker]","startTime":3198.05,"endTime":3202.073,"body":"melatonin well. I'm insanely"},{"speaker":"[Aaron Straker]","startTime":3198.05,"endTime":3202.073,"body":"groggy for the next day if I have even the"},{"speaker":"[Aaron Straker]","startTime":3202.113,"endTime":3206.864,"body":"slightest amount of melatonin."},{"speaker":"[Aaron Straker]","startTime":3202.113,"endTime":3206.864,"body":"I would start before you go down the supplement"},{"speaker":"[Aaron Straker]","startTime":3206.904,"endTime":3210.385,"body":"routes and that sort of thing."},{"speaker":"[Aaron Straker]","startTime":3206.904,"endTime":3210.385,"body":"Look at habits, look at your caffeine cutoff"},{"speaker":"[Aaron Straker]","startTime":3210.425,"endTime":3216.288,"body":"time, look at, you know, and"},{"speaker":"[Aaron Straker]","startTime":3210.425,"endTime":3216.288,"body":"the earplugs are dirt cheap. The sauna is potentially"},{"speaker":"[Aaron Straker]","startTime":3216.348,"endTime":3219.89,"body":"not accessible for everyone,"},{"speaker":"[Aaron Straker]","startTime":3216.348,"endTime":3219.89,"body":"but start with the basic things. But that is"},{"speaker":"[Aaron Straker]","startTime":3219.95,"endTime":3221.85,"body":"what has helped me the most."},{"speaker":"[Bryan]","startTime":3223.55,"endTime":3230.312,"body":"That's awesome, dude. I have heard"},{"speaker":"[Bryan]","startTime":3223.55,"endTime":3230.312,"body":"so much good stuff about sauna. And I find"},{"speaker":"[Bryan]","startTime":3230.352,"endTime":3233.494,"body":"myself very intrigued by it. Like,"},{"speaker":"[Bryan]","startTime":3230.352,"endTime":3233.494,"body":"there's even a part of me that wants to like"},{"speaker":"[Bryan]","startTime":3233.514,"endTime":3236.855,"body":"buy and build my own one at my house,"},{"speaker":"[Bryan]","startTime":3233.514,"endTime":3236.855,"body":"kind of like, you know, a number of other people"},{"speaker":"[Bryan]","startTime":3236.875,"endTime":3244.878,"body":"have done Danny Matronga, etc. But"},{"speaker":"[Bryan]","startTime":3236.875,"endTime":3244.878,"body":"I am like you in your history, I wake up every"},{"speaker":"[Bryan]","startTime":3244.938,"endTime":3250.961,"body":"night, one to two times to go pee,"},{"speaker":"[Bryan]","startTime":3244.938,"endTime":3250.961,"body":"it just is the way it is. The things that seem"},{"speaker":"[Bryan]","startTime":3251.001,"endTime":3258.2,"body":"to help me the most with my sleeping"},{"speaker":"[Bryan]","startTime":3251.001,"endTime":3258.2,"body":"seem to be nutrition timing. The more and more"},{"speaker":"[Bryan]","startTime":3258.24,"endTime":3266.345,"body":"that I focus on stopping food consumption"},{"speaker":"[Bryan]","startTime":3258.24,"endTime":3266.345,"body":"at three hours before I lay down to go to bed,"},{"speaker":"[Bryan]","startTime":3266.885,"endTime":3272.949,"body":"that seems to be the magic for me."},{"speaker":"[Bryan]","startTime":3266.885,"endTime":3272.949,"body":"If I even go two or one and a half hours, I"},{"speaker":"[Bryan]","startTime":3272.989,"endTime":3276.612,"body":"don't sleep as well. And I tend to"},{"speaker":"[Bryan]","startTime":3272.989,"endTime":3276.612,"body":"wake up in the middle of the night pretty hot"},{"speaker":"[Bryan]","startTime":3276.672,"endTime":3283.367,"body":"and bothered sometime between, you"},{"speaker":"[Bryan]","startTime":3276.672,"endTime":3283.367,"body":"know, two and four a.m. And so nutrition, avoiding"},{"speaker":"[Bryan]","startTime":3283.407,"endTime":3289.572,"body":"food close to bedtime is huge. Obviously"},{"speaker":"[Bryan]","startTime":3283.407,"endTime":3289.572,"body":"alcohol close to bed, huge alcohol in general,"},{"speaker":"[Bryan]","startTime":3289.612,"endTime":3297.479,"body":"probably not good. The sauna would"},{"speaker":"[Bryan]","startTime":3289.612,"endTime":3297.479,"body":"be a great thing to add in as well. And I never"},{"speaker":"[Bryan]","startTime":3297.519,"endTime":3302.703,"body":"have caffeine after 7 a.m. I just have"},{"speaker":"[Bryan]","startTime":3297.519,"endTime":3302.703,"body":"one dose in the morning. So that doesn't seem"},{"speaker":"[Bryan]","startTime":3302.743,"endTime":3308.107,"body":"to be an impact, but I know everybody"},{"speaker":"[Bryan]","startTime":3302.743,"endTime":3308.107,"body":"is a different speed metabolizer of caffeine,"},{"speaker":"[Bryan]","startTime":3308.167,"endTime":3312.971,"body":"like Aaron, I think you're a slow metabolizer."},{"speaker":"[Bryan]","startTime":3308.167,"endTime":3312.971,"body":"The fact that you can even do caffeine up until"},{"speaker":"[Bryan]","startTime":3313.232,"endTime":3318.696,"body":"one is kind of nuts to me. Whereas,"},{"speaker":"[Bryan]","startTime":3313.232,"endTime":3318.696,"body":"you know, I must be a really slow metabolizer"},{"speaker":"[Bryan]","startTime":3318.856,"endTime":3323.34,"body":"because if I have caffeine after this"},{"speaker":"[Bryan]","startTime":3318.856,"endTime":3323.34,"body":"seven, eight, nine AM time where I usually"},{"speaker":"[Bryan]","startTime":3323.52,"endTime":3328.184,"body":"have it, um, I seem to, to have some"},{"speaker":"[Bryan]","startTime":3323.52,"endTime":3328.184,"body":"negative impacts from that too. And so, uh,"},{"speaker":"[Bryan]","startTime":3328.224,"endTime":3332.828,"body":"sauna, maybe a great idea to do, uh,"},{"speaker":"[Bryan]","startTime":3328.224,"endTime":3332.828,"body":"there's a ton of really good research on how"},{"speaker":"[Bryan]","startTime":3332.868,"endTime":3336.691,"body":"sauna can help sleep. Most of these"},{"speaker":"[Bryan]","startTime":3332.868,"endTime":3336.691,"body":"studies are done with it being specifically"},{"speaker":"[Bryan]","startTime":3336.831,"endTime":3340.85,"body":"before bedtime. So there's something"},{"speaker":"[Bryan]","startTime":3336.831,"endTime":3340.85,"body":"about raising your body temperature. super"},{"speaker":"[Bryan]","startTime":3340.91,"endTime":3346.275,"body":"high and then letting it come down"},{"speaker":"[Bryan]","startTime":3340.91,"endTime":3346.275,"body":"and that Helping you fall asleep better. So"},{"speaker":"[Bryan]","startTime":3346.315,"endTime":3351.72,"body":"that would be more sleep latency as"},{"speaker":"[Bryan]","startTime":3346.315,"endTime":3351.72,"body":"far as getting to sleep I have no problem ever"},{"speaker":"[Bryan]","startTime":3351.76,"endTime":3356.124,"body":"getting to sleep My problem is more"},{"speaker":"[Bryan]","startTime":3351.76,"endTime":3356.124,"body":"staying asleep. And so that's interesting that"},{"speaker":"[Bryan]","startTime":3356.144,"endTime":3357.865,"body":"that's had that positive impact on"},{"speaker":"[Bryan]","startTime":3356.144,"endTime":3357.865,"body":"there as well"},{"speaker":"[Aaron Straker]","startTime":3359.615,"endTime":3365.557,"body":"The last thing I will say there,"},{"speaker":"[Aaron Straker]","startTime":3359.615,"endTime":3365.557,"body":"room temperature, making it colder,"},{"speaker":"[Bryan]","startTime":3365.242,"endTime":3365.484,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3365.857,"endTime":3372.179,"body":"that's another one. As crazy"},{"speaker":"[Aaron Straker]","startTime":3365.857,"endTime":3372.179,"body":"as it potentially may seem, the research that"},{"speaker":"[Aaron Straker]","startTime":3372.279,"endTime":3377.681,"body":"I saw or most recently read"},{"speaker":"[Aaron Straker]","startTime":3372.279,"endTime":3377.681,"body":"was about 65 degrees Fahrenheit for optimal"},{"speaker":"[Aaron Straker]","startTime":3377.741,"endTime":3379.902,"body":"sleep temperature, which is"},{"speaker":"[Aaron Straker]","startTime":3377.741,"endTime":3379.902,"body":"quite chilly."},{"speaker":"[Bryan]","startTime":3381.266,"endTime":3388.192,"body":"We keep ours at 68 and I find that"},{"speaker":"[Bryan]","startTime":3381.266,"endTime":3388.192,"body":"it's great in the first half and the last quarter"},{"speaker":"[Bryan]","startTime":3388.252,"endTime":3392.116,"body":"of the night, but something about the"},{"speaker":"[Bryan]","startTime":3388.252,"endTime":3392.116,"body":"middle period between that like two and four"},{"speaker":"[Bryan]","startTime":3392.216,"endTime":3398.162,"body":"a.m. time, I still wake up hot most"},{"speaker":"[Bryan]","startTime":3392.216,"endTime":3398.162,"body":"nights at 68. And so I would love to be able"},{"speaker":"[Bryan]","startTime":3398.202,"endTime":3402.826,"body":"to reduce that, but maybe it's time"},{"speaker":"[Bryan]","startTime":3398.202,"endTime":3402.826,"body":"to invest in one of those like eight sleep"},{"speaker":"[Bryan]","startTime":3402.866,"endTime":3406.029,"body":"mattresses or something, because Kim"},{"speaker":"[Bryan]","startTime":3402.866,"endTime":3406.029,"body":"definitely doesn't want it quite that cold."},{"speaker":"[Aaron Straker]","startTime":3407.701,"endTime":3408.385,"body":"Yeah, yeah."},{"speaker":"[Bryan]","startTime":3408.982,"endTime":3415.286,"body":"All right. So the next question asks"},{"speaker":"[Bryan]","startTime":3408.982,"endTime":3415.286,"body":"me if I'm gonna change any of my deload programming"},{"speaker":"[Bryan]","startTime":3415.326,"endTime":3419.329,"body":"based on new research. And I actually"},{"speaker":"[Bryan]","startTime":3415.326,"endTime":3419.329,"body":"think this is a great question and part of"},{"speaker":"[Bryan]","startTime":3419.369,"endTime":3424.033,"body":"me kind of wants to do a deeper dive"},{"speaker":"[Bryan]","startTime":3419.369,"endTime":3424.033,"body":"into this when we have more time because we"},{"speaker":"[Bryan]","startTime":3424.073,"endTime":3428.777,"body":"are just slightly rushed today. What"},{"speaker":"[Bryan]","startTime":3424.073,"endTime":3428.777,"body":"I will say is that I think that a lot of people"},{"speaker":"[Bryan]","startTime":3428.817,"endTime":3433.0,"body":"are misperceiving this deload study"},{"speaker":"[Bryan]","startTime":3428.817,"endTime":3433.0,"body":"or maybe the better way of saying it is that"},{"speaker":"[Bryan]","startTime":3433.08,"endTime":3437.202,"body":"it could be perceived two different"},{"speaker":"[Bryan]","startTime":3433.08,"endTime":3437.202,"body":"ways. And so essentially what they did is they"},{"speaker":"[Bryan]","startTime":3437.242,"endTime":3442.386,"body":"had two groups, one group trained for"},{"speaker":"[Bryan]","startTime":3437.242,"endTime":3442.386,"body":"nine weeks with no deload and the other group"},{"speaker":"[Bryan]","startTime":3442.426,"endTime":3445.628,"body":"trained for nine weeks and they took"},{"speaker":"[Bryan]","startTime":3442.426,"endTime":3445.628,"body":"a week off in the middle. So they trained for"},{"speaker":"[Bryan]","startTime":3445.668,"endTime":3451.893,"body":"four, took a week off and then trained"},{"speaker":"[Bryan]","startTime":3445.668,"endTime":3451.893,"body":"for another four. And it seems that the general"},{"speaker":"[Bryan]","startTime":3452.393,"endTime":3460.099,"body":"view of this study outcome in the evidence-based"},{"speaker":"[Bryan]","startTime":3452.393,"endTime":3460.099,"body":"space is like, why would you deload? Because"},{"speaker":"[Bryan]","startTime":3460.839,"endTime":3465.03,"body":"you can get the same results without"},{"speaker":"[Bryan]","startTime":3460.839,"endTime":3465.03,"body":"deloading so you don't need to. And the way"},{"speaker":"[Bryan]","startTime":3465.15,"endTime":3469.612,"body":"I look at that is, well, you can get"},{"speaker":"[Bryan]","startTime":3465.15,"endTime":3469.612,"body":"the same results and take a week off. So why"},{"speaker":"[Bryan]","startTime":3469.652,"endTime":3474.895,"body":"wouldn't you? And if you look deeper"},{"speaker":"[Bryan]","startTime":3469.652,"endTime":3474.895,"body":"into the study, I think one of the reasons"},{"speaker":"[Bryan]","startTime":3474.915,"endTime":3483.4,"body":"people took the perspective they do"},{"speaker":"[Bryan]","startTime":3474.915,"endTime":3483.4,"body":"on it is because in the post study questionnaire,"},{"speaker":"[Bryan]","startTime":3484.981,"endTime":3492.125,"body":"most in the post exercise or the post"},{"speaker":"[Bryan]","startTime":3484.981,"endTime":3492.125,"body":"study questionnaire, most people that took"},{"speaker":"[Bryan]","startTime":3492.165,"endTime":3496.431,"body":"the deload said that they struggled"},{"speaker":"[Bryan]","startTime":3492.165,"endTime":3496.431,"body":"with training motivation after the deload."},{"speaker":"[Bryan]","startTime":3496.732,"endTime":3499.853,"body":"So it was like they had this great"},{"speaker":"[Bryan]","startTime":3496.732,"endTime":3499.853,"body":"momentum going and then they took a week off"},{"speaker":"[Bryan]","startTime":3499.873,"endTime":3504.075,"body":"and then they were like the last four"},{"speaker":"[Bryan]","startTime":3499.873,"endTime":3504.075,"body":"weeks kind of felt like this big grind. Because"},{"speaker":"[Bryan]","startTime":3504.115,"endTime":3508.338,"body":"maybe mentally, you know, they got"},{"speaker":"[Bryan]","startTime":3504.115,"endTime":3508.338,"body":"that time and it was hard for them to reengage"},{"speaker":"[Bryan]","startTime":3508.458,"endTime":3514.301,"body":"or whatever. But when you look at the"},{"speaker":"[Bryan]","startTime":3508.458,"endTime":3514.301,"body":"actual physical results of muscle gain associated"},{"speaker":"[Bryan]","startTime":3514.321,"endTime":3518.423,"body":"with the study, like you can get the"},{"speaker":"[Bryan]","startTime":3514.321,"endTime":3518.423,"body":"same gains training eight weeks, as you can"},{"speaker":"[Bryan]","startTime":3518.463,"endTime":3527.675,"body":"training nine weeks more or less. And"},{"speaker":"[Bryan]","startTime":3518.463,"endTime":3527.675,"body":"so I just don't see this as a big win for,"},{"speaker":"[Bryan]","startTime":3528.175,"endTime":3532.256,"body":"hey, you don't need to deload at all"},{"speaker":"[Bryan]","startTime":3528.175,"endTime":3532.256,"body":"anymore. I don't think my deload programming"},{"speaker":"[Bryan]","startTime":3532.276,"endTime":3536.178,"body":"changes at all because the way that"},{"speaker":"[Bryan]","startTime":3532.276,"endTime":3536.178,"body":"I use deload programming is more as a reset."},{"speaker":"[Bryan]","startTime":3536.538,"endTime":3540.459,"body":"So it's not like I'm sitting there"},{"speaker":"[Bryan]","startTime":3536.538,"endTime":3540.459,"body":"and I'm like, hey, I trained four weeks, now"},{"speaker":"[Bryan]","startTime":3540.499,"endTime":3543.84,"body":"I get this week off and then I'm gonna"},{"speaker":"[Bryan]","startTime":3540.499,"endTime":3543.84,"body":"do another meso and train another four weeks."},{"speaker":"[Bryan]","startTime":3544.941,"endTime":3550.598,"body":"This study was a bit confounded in"},{"speaker":"[Bryan]","startTime":3544.941,"endTime":3550.598,"body":"the sense that. Uh, most people don't take"},{"speaker":"[Bryan]","startTime":3550.618,"endTime":3555.282,"body":"a full week off every four weeks anyways."},{"speaker":"[Bryan]","startTime":3550.618,"endTime":3555.282,"body":"Like that's not the way people deload in practice."},{"speaker":"[Bryan]","startTime":3555.522,"endTime":3559.945,"body":"Uh, if I was training nine weeks or"},{"speaker":"[Bryan]","startTime":3555.522,"endTime":3559.945,"body":"any of my clients are training nine weeks,"},{"speaker":"[Bryan]","startTime":3560.525,"endTime":3564.828,"body":"there might be a three or four day"},{"speaker":"[Bryan]","startTime":3560.525,"endTime":3564.828,"body":"period where we either reduce intensity or"},{"speaker":"[Bryan]","startTime":3564.868,"endTime":3569.972,"body":"take time off, but we definitely would"},{"speaker":"[Bryan]","startTime":3564.868,"endTime":3569.972,"body":"not take an entire week off of training after"},{"speaker":"[Bryan]","startTime":3570.132,"endTime":3574.715,"body":"four weeks of training. When I reach"},{"speaker":"[Bryan]","startTime":3570.132,"endTime":3574.715,"body":"a point in my training or in my client's training"},{"speaker":"[Bryan]","startTime":3574.735,"endTime":3580.207,"body":"where we take a week off, that's usually"},{"speaker":"[Bryan]","startTime":3574.735,"endTime":3580.207,"body":"because we did a seven or eight week build."},{"speaker":"[Bryan]","startTime":3580.587,"endTime":3585.429,"body":"Then we did a slight deload, not a"},{"speaker":"[Bryan]","startTime":3580.587,"endTime":3585.429,"body":"full week off. And then we did another seven"},{"speaker":"[Bryan]","startTime":3585.449,"endTime":3589.772,"body":"to eight week build. And then we're"},{"speaker":"[Bryan]","startTime":3585.449,"endTime":3589.772,"body":"like, hey, we just trained for 15 or 16 weeks."},{"speaker":"[Bryan]","startTime":3590.292,"endTime":3595.034,"body":"Let's shift focus. So we'll take a"},{"speaker":"[Bryan]","startTime":3590.292,"endTime":3595.034,"body":"few days off, maybe not even a full week. And"},{"speaker":"[Bryan]","startTime":3595.054,"endTime":3598.536,"body":"then we'll kind of build back up again."},{"speaker":"[Bryan]","startTime":3595.054,"endTime":3598.536,"body":"So that's one use case where I would use a"},{"speaker":"[Bryan]","startTime":3598.576,"endTime":3602.879,"body":"deload. And I don't think that would"},{"speaker":"[Bryan]","startTime":3598.576,"endTime":3602.879,"body":"change it all. And then the second use case"},{"speaker":"[Bryan]","startTime":3602.979,"endTime":3607.981,"body":"would be, it's like a reset for a new"},{"speaker":"[Bryan]","startTime":3602.979,"endTime":3607.981,"body":"meso cycle. So, hey, you know, we've been training"},{"speaker":"[Bryan]","startTime":3608.662,"endTime":3612.563,"body":"X number of weeks on these specific"},{"speaker":"[Bryan]","startTime":3608.662,"endTime":3612.563,"body":"movements with these specific rep schemes in"},{"speaker":"[Bryan]","startTime":3612.663,"endTime":3616.524,"body":"this exercise order. And now we're"},{"speaker":"[Bryan]","startTime":3612.663,"endTime":3616.524,"body":"going to shift things up. Maybe we change the"},{"speaker":"[Bryan]","startTime":3616.624,"endTime":3621.665,"body":"split. Maybe we're changing our exercise"},{"speaker":"[Bryan]","startTime":3616.624,"endTime":3621.665,"body":"selection, introducing some new movements,"},{"speaker":"[Bryan]","startTime":3621.805,"endTime":3626.866,"body":"stuff like that. So now we'll do load"},{"speaker":"[Bryan]","startTime":3621.805,"endTime":3626.866,"body":"as a introduction to the new movements. It's"},{"speaker":"[Bryan]","startTime":3626.906,"endTime":3631.908,"body":"a way to establish working loads on"},{"speaker":"[Bryan]","startTime":3626.906,"endTime":3631.908,"body":"these new movements, um, use a little bit less"},{"speaker":"[Bryan]","startTime":3631.948,"endTime":3636.069,"body":"intensity, but still kind of go through"},{"speaker":"[Bryan]","startTime":3631.948,"endTime":3636.069,"body":"the motions and, and get your body comfortable"},{"speaker":"[Bryan]","startTime":3636.509,"endTime":3641.733,"body":"with, with the new exercises. And so,"},{"speaker":"[Bryan]","startTime":3636.509,"endTime":3641.733,"body":"so no, my, my D-Load programming will not change"},{"speaker":"[Bryan]","startTime":3641.753,"endTime":3646.979,"body":"at all based off of this study, because"},{"speaker":"[Bryan]","startTime":3641.753,"endTime":3646.979,"body":"I don't think I was ever instituting D-Load"},{"speaker":"[Bryan]","startTime":3646.999,"endTime":3652.185,"body":"programming like this study did. And"},{"speaker":"[Bryan]","startTime":3646.999,"endTime":3652.185,"body":"I don't think most people really will in general"},{"speaker":"[Bryan]","startTime":3652.245,"endTime":3652.765,"body":"across the board."},{"speaker":"[Aaron Straker]","startTime":3654.203,"endTime":3656.625,"body":"Brian I think you hit the nail"},{"speaker":"[Aaron Straker]","startTime":3654.203,"endTime":3656.625,"body":"on the head right there. I don't I don't have"},{"speaker":"[Aaron Straker]","startTime":3656.665,"endTime":3661.408,"body":"anything else to say and that's"},{"speaker":"[Aaron Straker]","startTime":3656.665,"endTime":3661.408,"body":"pretty much Yeah, I don't D load or have clients"},{"speaker":"[Aaron Straker]","startTime":3661.448,"endTime":3666.192,"body":"to load in the manner that"},{"speaker":"[Aaron Straker]","startTime":3661.448,"endTime":3666.192,"body":"the study was I'm very Reactionary with D loads"},{"speaker":"[Aaron Straker]","startTime":3666.252,"endTime":3671.817,"body":"I would say as opposed to being"},{"speaker":"[Aaron Straker]","startTime":3666.252,"endTime":3671.817,"body":"proactive And that is when I will use them"},{"speaker":"[Aaron Straker]","startTime":3671.857,"endTime":3673.198,"body":"and that is what I will continue"},{"speaker":"[Aaron Straker]","startTime":3671.857,"endTime":3673.198,"body":"to do"},{"speaker":"[Bryan]","startTime":3673.814,"endTime":3679.655,"body":"Cool. The next question is on flywheel"},{"speaker":"[Bryan]","startTime":3673.814,"endTime":3679.655,"body":"training and hypertrophy. This person's considering"},{"speaker":"[Bryan]","startTime":3679.695,"endTime":3685.437,"body":"buying one for a home gym. And I personally"},{"speaker":"[Bryan]","startTime":3679.695,"endTime":3685.437,"body":"don't have a lot of experience with flywheel"},{"speaker":"[Bryan]","startTime":3685.457,"endTime":3689.238,"body":"training. I don't know a ton about"},{"speaker":"[Bryan]","startTime":3685.457,"endTime":3689.238,"body":"it. I tried it at N1 when I was there with"},{"speaker":"[Bryan]","startTime":3689.278,"endTime":3696.32,"body":"Cass a few months ago. It seems to"},{"speaker":"[Bryan]","startTime":3689.278,"endTime":3696.32,"body":"be a very effective tool in that the more you"},{"speaker":"[Bryan]","startTime":3696.36,"endTime":3702.301,"body":"put into it, the more resistance it"},{"speaker":"[Bryan]","startTime":3696.36,"endTime":3702.301,"body":"provides you. And so it could be a great tool"},{"speaker":"[Bryan]","startTime":3702.321,"endTime":3707.29,"body":"to work. lengthened range of movements."},{"speaker":"[Bryan]","startTime":3702.321,"endTime":3707.29,"body":"Like I've seen it being used very effectively"},{"speaker":"[Bryan]","startTime":3707.31,"endTime":3712.332,"body":"for things like lateral raises, where"},{"speaker":"[Bryan]","startTime":3707.31,"endTime":3712.332,"body":"you're literally just pushing out in maybe"},{"speaker":"[Bryan]","startTime":3712.412,"endTime":3716.013,"body":"20 degrees, like you're not even going"},{"speaker":"[Bryan]","startTime":3712.412,"endTime":3716.013,"body":"all the way up to like a full lateral raise,"},{"speaker":"[Bryan]","startTime":3716.033,"endTime":3719.254,"body":"you're just kind of pushing out and"},{"speaker":"[Bryan]","startTime":3716.033,"endTime":3719.254,"body":"coming back and pushing out and coming back."},{"speaker":"[Bryan]","startTime":3719.734,"endTime":3725.456,"body":"And so it probably has some cool use"},{"speaker":"[Bryan]","startTime":3719.734,"endTime":3725.456,"body":"case for working the lengthened range of movements"},{"speaker":"[Bryan]","startTime":3725.496,"endTime":3729.217,"body":"and things like that. I think if you"},{"speaker":"[Bryan]","startTime":3725.496,"endTime":3729.217,"body":"got to understand it and learn about it really"},{"speaker":"[Bryan]","startTime":3729.277,"endTime":3733.752,"body":"well, you probably could have a ton"},{"speaker":"[Bryan]","startTime":3729.277,"endTime":3733.752,"body":"of great use cases for it. I just don't have"},{"speaker":"[Bryan]","startTime":3733.792,"endTime":3736.097,"body":"the knowledge base to discuss it much"},{"speaker":"[Bryan]","startTime":3733.792,"endTime":3736.097,"body":"further."},{"speaker":"[Aaron Straker]","startTime":3737.267,"endTime":3741.691,"body":"Yeah, the only things I will"},{"speaker":"[Aaron Straker]","startTime":3737.267,"endTime":3741.691,"body":"say, completely in line with Brian, I'm very,"},{"speaker":"[Aaron Straker]","startTime":3742.211,"endTime":3748.017,"body":"I'm not unaware, I know they're"},{"speaker":"[Aaron Straker]","startTime":3742.211,"endTime":3748.017,"body":"out there, but just unexperienced. My initial"},{"speaker":"[Aaron Straker]","startTime":3748.037,"endTime":3750.639,"body":"thought, and I could be wrong"},{"speaker":"[Aaron Straker]","startTime":3748.037,"endTime":3750.639,"body":"in here, so take this with a grain of salt,"},{"speaker":"[Aaron Straker]","startTime":3751.26,"endTime":3755.984,"body":"tracking progressions, I feel"},{"speaker":"[Aaron Straker]","startTime":3751.26,"endTime":3755.984,"body":"like would be very difficult because it's reactionary"},{"speaker":"[Aaron Straker]","startTime":3756.024,"endTime":3759.488,"body":"to the force that you put in,"},{"speaker":"[Aaron Straker]","startTime":3756.024,"endTime":3759.488,"body":"how you quantify that, how you overload that"},{"speaker":"[Aaron Straker]","startTime":3759.548,"endTime":3763.559,"body":"could be potentially difficult."},{"speaker":"[Aaron Straker]","startTime":3759.548,"endTime":3763.559,"body":"The other thing that comes to mind is like"},{"speaker":"[Aaron Straker]","startTime":3763.619,"endTime":3767.663,"body":"price. I remember seeing one"},{"speaker":"[Aaron Straker]","startTime":3763.619,"endTime":3767.663,"body":"maybe about a year ago now, and I was kind"},{"speaker":"[Aaron Straker]","startTime":3767.723,"endTime":3773.448,"body":"of taken aback at how expensive"},{"speaker":"[Aaron Straker]","startTime":3767.723,"endTime":3773.448,"body":"it was in my thought process. And this is obviously"},{"speaker":"[Aaron Straker]","startTime":3773.488,"endTime":3777.952,"body":"relative to size and space"},{"speaker":"[Aaron Straker]","startTime":3773.488,"endTime":3777.952,"body":"in your garage. But if you're gonna buy two"},{"speaker":"[Aaron Straker]","startTime":3777.992,"endTime":3783.553,"body":"flywheels to do lateral raises"},{"speaker":"[Aaron Straker]","startTime":3777.992,"endTime":3783.553,"body":"and they're like. $600 each, like I would be"},{"speaker":"[Aaron Straker]","startTime":3783.593,"endTime":3788.099,"body":"on Facebook Marketplace looking"},{"speaker":"[Aaron Straker]","startTime":3783.593,"endTime":3788.099,"body":"for like a used free motion or something like"},{"speaker":"[Aaron Straker]","startTime":3788.139,"endTime":3792.926,"body":"that. That's going to be have"},{"speaker":"[Aaron Straker]","startTime":3788.139,"endTime":3792.926,"body":"a better utility, but obviously requires more"},{"speaker":"[Aaron Straker]","startTime":3792.966,"endTime":3793.266,"body":"space."},{"speaker":"[Aaron Straker]","startTime":3797.639,"endTime":3802.945,"body":"Okay, how many minutes should"},{"speaker":"[Aaron Straker]","startTime":3797.639,"endTime":3802.945,"body":"I train in zone four and zone five intervals?"},{"speaker":"[Aaron Straker]","startTime":3803.085,"endTime":3804.646,"body":"I can only last one minute."},{"speaker":"[Bryan]","startTime":3806.182,"endTime":3811.884,"body":"Yeah, this is a bit ambiguous of a"},{"speaker":"[Bryan]","startTime":3806.182,"endTime":3811.884,"body":"question because it depends how hard you're"},{"speaker":"[Bryan]","startTime":3811.964,"endTime":3817.146,"body":"actually going. Zone four is quite"},{"speaker":"[Bryan]","startTime":3811.964,"endTime":3817.146,"body":"different than zone five. And so when you're"},{"speaker":"[Bryan]","startTime":3817.246,"endTime":3823.689,"body":"in zone five on a five zone system,"},{"speaker":"[Bryan]","startTime":3817.246,"endTime":3823.689,"body":"you're more or less entirely anaerobic and"},{"speaker":"[Bryan]","startTime":3824.029,"endTime":3829.572,"body":"you're sprinting. And so it doesn't"},{"speaker":"[Bryan]","startTime":3824.029,"endTime":3829.572,"body":"surprise me that you can only last one minute"},{"speaker":"[Bryan]","startTime":3829.832,"endTime":3836.839,"body":"and a zone five interval. Like that's"},{"speaker":"[Bryan]","startTime":3829.832,"endTime":3836.839,"body":"more or less 90. 3% of your heart rate or higher"},{"speaker":"[Bryan]","startTime":3836.939,"endTime":3844.226,"body":"or something along those lines. As"},{"speaker":"[Bryan]","startTime":3836.939,"endTime":3844.226,"body":"far as interval training in general, the intervals"},{"speaker":"[Bryan]","startTime":3844.246,"endTime":3854.674,"body":"that you use can span so many different"},{"speaker":"[Bryan]","startTime":3844.246,"endTime":3854.674,"body":"approaches. And so like somebody who is an"},{"speaker":"[Bryan]","startTime":3854.734,"endTime":3858.938,"body":"explosive anaerobic athlete probably"},{"speaker":"[Bryan]","startTime":3854.734,"endTime":3858.938,"body":"should be spending more time at that super"},{"speaker":"[Bryan]","startTime":3858.978,"endTime":3863.926,"body":"high intensity doing these 30 to 60"},{"speaker":"[Bryan]","startTime":3858.978,"endTime":3863.926,"body":"second, like all out intervals. where you're"},{"speaker":"[Bryan]","startTime":3863.946,"endTime":3868.929,"body":"going to get a ton of rest in between."},{"speaker":"[Bryan]","startTime":3863.946,"endTime":3868.929,"body":"So you might work for a minute and rest for"},{"speaker":"[Bryan]","startTime":3870.73,"endTime":3874.532,"body":"three minutes or two and a half or"},{"speaker":"[Bryan]","startTime":3870.73,"endTime":3874.532,"body":"whatever. So you're having more rest time than"},{"speaker":"[Bryan]","startTime":3874.612,"endTime":3880.636,"body":"work time. And that's pretty typical"},{"speaker":"[Bryan]","startTime":3874.612,"endTime":3880.636,"body":"of these all out efforts. On the other side"},{"speaker":"[Bryan]","startTime":3880.656,"endTime":3885.638,"body":"of the spectrum, you have high intensity"},{"speaker":"[Bryan]","startTime":3880.656,"endTime":3885.638,"body":"intervals that mostly reside in zone four."},{"speaker":"[Bryan]","startTime":3886.159,"endTime":3890.341,"body":"And so for those ones, you should be"},{"speaker":"[Bryan]","startTime":3886.159,"endTime":3890.341,"body":"able to go a lot longer. There's a classic"},{"speaker":"[Bryan]","startTime":3890.381,"endTime":3894.92,"body":"study. that was done, I think, by Steven"},{"speaker":"[Bryan]","startTime":3890.381,"endTime":3894.92,"body":"Seiler, who I still really want to get on the"},{"speaker":"[Bryan]","startTime":3894.96,"endTime":3899.382,"body":"podcast because he's a he's an endurance"},{"speaker":"[Bryan]","startTime":3894.96,"endTime":3899.382,"body":"guy, but he has a weightlifting strength training"},{"speaker":"[Bryan]","startTime":3899.442,"endTime":3903.905,"body":"background. And so he I think he'd"},{"speaker":"[Bryan]","startTime":3899.442,"endTime":3903.905,"body":"be a great scientist to bring on and discuss"},{"speaker":"[Bryan]","startTime":3904.325,"endTime":3910.708,"body":"kind of the convergence of these two"},{"speaker":"[Bryan]","startTime":3904.325,"endTime":3910.708,"body":"worlds. But through listening to him and reading"},{"speaker":"[Bryan]","startTime":3910.748,"endTime":3915.131,"body":"some of the studies that he's done,"},{"speaker":"[Bryan]","startTime":3910.748,"endTime":3915.131,"body":"he did a really classic study where they compared"},{"speaker":"[Bryan]","startTime":3916.131,"endTime":3922.302,"body":"four by four, so four rounds of four"},{"speaker":"[Bryan]","startTime":3916.131,"endTime":3922.302,"body":"minute intervals. four by eight, so you do"},{"speaker":"[Bryan]","startTime":3922.342,"endTime":3926.565,"body":"four rounds of eight minute intervals,"},{"speaker":"[Bryan]","startTime":3922.342,"endTime":3926.565,"body":"and four by 16, where you do four rounds of"},{"speaker":"[Bryan]","startTime":3926.605,"endTime":3932.488,"body":"16 minute intervals. The longer the"},{"speaker":"[Bryan]","startTime":3926.605,"endTime":3932.488,"body":"interval goes, the less rest time you would"},{"speaker":"[Bryan]","startTime":3932.528,"endTime":3936.711,"body":"get between it, because in theory,"},{"speaker":"[Bryan]","startTime":3932.528,"endTime":3936.711,"body":"you're not working as hard. So like on these"},{"speaker":"[Bryan]","startTime":3936.751,"endTime":3940.973,"body":"16 minute intervals, you're probably"},{"speaker":"[Bryan]","startTime":3936.751,"endTime":3940.973,"body":"in zone three, zone four most of the time."},{"speaker":"[Bryan]","startTime":3941.393,"endTime":3945.316,"body":"On the eight minute interval, you're"},{"speaker":"[Bryan]","startTime":3941.393,"endTime":3945.316,"body":"probably steadfast in zone four most of the"},{"speaker":"[Bryan]","startTime":3945.356,"endTime":3949.502,"body":"time. And then for the four minute"},{"speaker":"[Bryan]","startTime":3945.356,"endTime":3949.502,"body":"interval, you're probably starting in zone"},{"speaker":"[Bryan]","startTime":3949.542,"endTime":3953.906,"body":"four and finishing in zone five. But"},{"speaker":"[Bryan]","startTime":3949.542,"endTime":3953.906,"body":"what you have to remember about training any"},{"speaker":"[Bryan]","startTime":3953.946,"endTime":3958.831,"body":"intervals is that the length in which"},{"speaker":"[Bryan]","startTime":3953.946,"endTime":3958.831,"body":"you can go is dependent upon the intensity"},{"speaker":"[Bryan]","startTime":3958.891,"endTime":3962.414,"body":"that you're using. If you're going"},{"speaker":"[Bryan]","startTime":3958.891,"endTime":3962.414,"body":"out and you're sprinting as hard as you can,"},{"speaker":"[Bryan]","startTime":3962.694,"endTime":3966.638,"body":"then you won't even last a minute."},{"speaker":"[Bryan]","startTime":3962.694,"endTime":3966.638,"body":"But if you go out and you're like, I'm gonna"},{"speaker":"[Bryan]","startTime":3966.658,"endTime":3973.344,"body":"go at 85 to 90% of my all out pace,"},{"speaker":"[Bryan]","startTime":3966.658,"endTime":3973.344,"body":"then you can probably last six to eight, 10"},{"speaker":"[Bryan]","startTime":3973.384,"endTime":3977.558,"body":"minutes, something along those lines."},{"speaker":"[Bryan]","startTime":3973.384,"endTime":3977.558,"body":"And so when you say this thing that you can"},{"speaker":"[Bryan]","startTime":3977.678,"endTime":3981.2,"body":"only last one minute, it just tells"},{"speaker":"[Bryan]","startTime":3977.678,"endTime":3981.2,"body":"me that your intensity is too high. And so"},{"speaker":"[Bryan]","startTime":3981.541,"endTime":3986.003,"body":"you need to lower your intensity a"},{"speaker":"[Bryan]","startTime":3981.541,"endTime":3986.003,"body":"little bit. I look at intervals as ramping."},{"speaker":"[Bryan]","startTime":3986.403,"endTime":3991.566,"body":"So you'll want to start like, like"},{"speaker":"[Bryan]","startTime":3986.403,"endTime":3991.566,"body":"if I'm doing a eight minute interval, say I"},{"speaker":"[Bryan]","startTime":3991.626,"endTime":3995.969,"body":"start at zone four, low end zone four."},{"speaker":"[Bryan]","startTime":3991.626,"endTime":3995.969,"body":"And then over the course of the interval, my"},{"speaker":"[Bryan]","startTime":3996.009,"endTime":4000.831,"body":"heart rate climbs and I usually finish"},{"speaker":"[Bryan]","startTime":3996.009,"endTime":4000.831,"body":"the interval at low zone five. So it'll climb"},{"speaker":"[Bryan]","startTime":4000.871,"endTime":4001.492,"body":"from, say."},{"speaker":"[Bryan]","startTime":4004.894,"endTime":4010.497,"body":"5% of my max heart rate to 93% of my"},{"speaker":"[Bryan]","startTime":4004.894,"endTime":4010.497,"body":"max heart rate over the course of eight minutes."},{"speaker":"[Bryan]","startTime":4011.718,"endTime":4015.94,"body":"And so you don't need to start the"},{"speaker":"[Bryan]","startTime":4011.718,"endTime":4015.94,"body":"interval already at the hardest possible pace."},{"speaker":"[Bryan]","startTime":4016.261,"endTime":4021.304,"body":"You can kind of ramp into these and"},{"speaker":"[Bryan]","startTime":4016.261,"endTime":4021.304,"body":"build up and you're still spending that time"},{"speaker":"[Bryan]","startTime":4021.384,"endTime":4026.427,"body":"in zone. And so when they talk about"},{"speaker":"[Bryan]","startTime":4021.384,"endTime":4026.427,"body":"interval training for aerobic pursuits, and"},{"speaker":"[Bryan]","startTime":4026.467,"endTime":4030.549,"body":"this would be this more like this eight"},{"speaker":"[Bryan]","startTime":4026.467,"endTime":4030.549,"body":"four by eight type range, something like that."},{"speaker":"[Bryan]","startTime":4031.222,"endTime":4036.645,"body":"Um, you generally want to accumulate"},{"speaker":"[Bryan]","startTime":4031.222,"endTime":4036.645,"body":"between 30 and 40 minutes of interval time."},{"speaker":"[Bryan]","startTime":4036.885,"endTime":4040.307,"body":"Of course, that would be crazy if you're"},{"speaker":"[Bryan]","startTime":4036.885,"endTime":4040.307,"body":"doing all out sprints where you're going as"},{"speaker":"[Bryan]","startTime":4040.327,"endTime":4044.029,"body":"hard as you can for 30 seconds and"},{"speaker":"[Bryan]","startTime":4040.327,"endTime":4044.029,"body":"resting three minutes, you're not going to"},{"speaker":"[Bryan]","startTime":4044.049,"endTime":4048.151,"body":"be able to accumulate 30 to 40 minutes"},{"speaker":"[Bryan]","startTime":4044.049,"endTime":4048.151,"body":"of interval time. In those cases, you might"},{"speaker":"[Bryan]","startTime":4048.211,"endTime":4052.313,"body":"only accumulate 10 minutes of interval"},{"speaker":"[Bryan]","startTime":4048.211,"endTime":4052.313,"body":"time, because you might do 20 rounds of like"},{"speaker":"[Bryan]","startTime":4052.353,"endTime":4057.756,"body":"30 seconds on with two or three minutes"},{"speaker":"[Bryan]","startTime":4052.353,"endTime":4057.756,"body":"off in between. And so just keep in mind that"},{"speaker":"[Bryan]","startTime":4057.836,"endTime":4062.517,"body":"as you're constructing intervals, the"},{"speaker":"[Bryan]","startTime":4057.836,"endTime":4062.517,"body":"length by which you go is dependent upon the"},{"speaker":"[Bryan]","startTime":4062.557,"endTime":4069.026,"body":"intensity by which you use. And so"},{"speaker":"[Bryan]","startTime":4062.557,"endTime":4069.026,"body":"anywhere between 30 seconds and 10 plus minutes"},{"speaker":"[Bryan]","startTime":4069.486,"endTime":4075.174,"body":"are acceptable intervals to use. You"},{"speaker":"[Bryan]","startTime":4069.486,"endTime":4075.174,"body":"just need to kind of be cognizant of how hard"},{"speaker":"[Bryan]","startTime":4075.194,"endTime":4077.397,"body":"you're pushing depending on the length"},{"speaker":"[Bryan]","startTime":4075.194,"endTime":4077.397,"body":"of that interval."},{"speaker":"[Aaron Straker]","startTime":4080.223,"endTime":4083.368,"body":"Very comprehensive answer there,"},{"speaker":"[Aaron Straker]","startTime":4080.223,"endTime":4083.368,"body":"Brian. Nicely done."},{"speaker":"[Bryan]","startTime":4084.559,"endTime":4088.403,"body":"Cool. So I, Aaron, I actually need"},{"speaker":"[Bryan]","startTime":4084.559,"endTime":4088.403,"body":"to bounce. Do you want to take this last one?"},{"speaker":"[Bryan]","startTime":4088.543,"endTime":4091.586,"body":"And I, I'll leave the screen open."},{"speaker":"[Bryan]","startTime":4088.543,"endTime":4091.586,"body":"All right. Yep. All"},{"speaker":"[Aaron Straker]","startTime":4090.707,"endTime":4091.47,"body":"Yeah, let's do that."},{"speaker":"[Bryan]","startTime":4091.726,"endTime":4094.89,"body":"right."},{"speaker":"[Aaron Straker]","startTime":4091.872,"endTime":4093.459,"body":"Read it out to me and I'll"},{"speaker":"[Aaron Straker]","startTime":4091.872,"endTime":4093.459,"body":"take it home."},{"speaker":"[Bryan]","startTime":4094.95,"endTime":4098.373,"body":"How does training change for a client"},{"speaker":"[Bryan]","startTime":4094.95,"endTime":4098.373,"body":"in a deficit? If at all."},{"speaker":"[Aaron Straker]","startTime":4099.307,"endTime":4104.651,"body":"Really good question. So I'm"},{"speaker":"[Aaron Straker]","startTime":4099.307,"endTime":4104.651,"body":"going to answer this from a very, very high"},{"speaker":"[Aaron Straker]","startTime":4104.691,"endTime":4110.0560000000005,"body":"level perspective first and"},{"speaker":"[Aaron Straker]","startTime":4104.691,"endTime":4110.0560000000005,"body":"then give a context of where I do or will actually"},{"speaker":"[Aaron Straker]","startTime":4110.236,"endTime":4115.6810000000005,"body":"change training. So from a"},{"speaker":"[Aaron Straker]","startTime":4110.236,"endTime":4115.6810000000005,"body":"first like high level, I'm going to say that"},{"speaker":"[Aaron Straker]","startTime":4116.002,"endTime":4120.045,"body":"training just because a client"},{"speaker":"[Aaron Straker]","startTime":4116.002,"endTime":4120.045,"body":"is in a deficit shouldn't really change, right?"},{"speaker":"[Aaron Straker]","startTime":4120.0650000000005,"endTime":4125.05,"body":"You're still chasing overload,"},{"speaker":"[Aaron Straker]","startTime":4120.0650000000005,"endTime":4125.05,"body":"you know, training close in proximity to failure."},{"speaker":"[Aaron Straker]","startTime":4126.331,"endTime":4131.715,"body":"The when it may in that is"},{"speaker":"[Aaron Straker]","startTime":4126.331,"endTime":4131.715,"body":"when because we're in a deficit, our food is"},{"speaker":"[Aaron Straker]","startTime":4131.756,"endTime":4136.22,"body":"coming down, therefore our"},{"speaker":"[Aaron Straker]","startTime":4131.756,"endTime":4136.22,"body":"recovery capacity is diminishing if we're unable"},{"speaker":"[Aaron Straker]","startTime":4136.24,"endTime":4141.865,"body":"to recover at a rate that the"},{"speaker":"[Aaron Straker]","startTime":4136.24,"endTime":4141.865,"body":"structure of the program, you know, asks for,"},{"speaker":"[Aaron Straker]","startTime":4141.985,"endTime":4146.569,"body":"right? Let's say we were on"},{"speaker":"[Aaron Straker]","startTime":4141.985,"endTime":4146.569,"body":"like a PPL, a push pull legs or something like"},{"speaker":"[Aaron Straker]","startTime":4146.589,"endTime":4151.42,"body":"that, six days per week. quite"},{"speaker":"[Aaron Straker]","startTime":4146.589,"endTime":4151.42,"body":"demanding your training legs on essentially"},{"speaker":"[Aaron Straker]","startTime":4151.44,"endTime":4155.301,"body":"like Monday and then again"},{"speaker":"[Aaron Straker]","startTime":4151.44,"endTime":4155.301,"body":"on like what would be essentially Thursday"},{"speaker":"[Aaron Straker]","startTime":4155.381,"endTime":4159.523,"body":"or Friday. If your legs are"},{"speaker":"[Aaron Straker]","startTime":4155.381,"endTime":4159.523,"body":"not recovered again before training, then we"},{"speaker":"[Aaron Straker]","startTime":4159.563,"endTime":4164.705,"body":"need to change training or"},{"speaker":"[Aaron Straker]","startTime":4159.563,"endTime":4164.705,"body":"reduce the number of probably lengthened sets"},{"speaker":"[Aaron Straker]","startTime":4164.745,"endTime":4168.467,"body":"first like these sorts of things."},{"speaker":"[Aaron Straker]","startTime":4164.745,"endTime":4168.467,"body":"But from a just because someone starts a deficit,"},{"speaker":"[Aaron Straker]","startTime":4168.727,"endTime":4173.349,"body":"it does not warrant a change"},{"speaker":"[Aaron Straker]","startTime":4168.727,"endTime":4173.349,"body":"in training. This is a time where I with, you"},{"speaker":"[Aaron Straker]","startTime":4173.369,"endTime":4176.57,"body":"know, clients, I'm going to"},{"speaker":"[Aaron Straker]","startTime":4173.369,"endTime":4176.57,"body":"be more reactionary because something that"},{"speaker":"[Aaron Straker]","startTime":4176.59,"endTime":4181.744,"body":"you're going to find. Clients"},{"speaker":"[Aaron Straker]","startTime":4176.59,"endTime":4181.744,"body":"recover at different rates. There's other aspect"},{"speaker":"[Aaron Straker]","startTime":4182.004,"endTime":4190.749,"body":"of a client's life that impact"},{"speaker":"[Aaron Straker]","startTime":4182.004,"endTime":4190.749,"body":"their recovery, a capacity sort of thing. What"},{"speaker":"[Aaron Straker]","startTime":4190.789,"endTime":4195.551,"body":"are the stressors like in their"},{"speaker":"[Aaron Straker]","startTime":4190.789,"endTime":4195.551,"body":"life? Where are you starting a calorie deficit"},{"speaker":"[Aaron Straker]","startTime":4195.591,"endTime":4201.735,"body":"from? What is their metabolic"},{"speaker":"[Aaron Straker]","startTime":4195.591,"endTime":4201.735,"body":"flexibility like? That is an impactful factor"},{"speaker":"[Aaron Straker]","startTime":4201.755,"endTime":4207.958,"body":"there. Changing into the context"},{"speaker":"[Aaron Straker]","startTime":4201.755,"endTime":4207.958,"body":"of where I may change it, if I have a client"},{"speaker":"[Aaron Straker]","startTime":4207.998,"endTime":4216.954,"body":"who comes to me, I and is,"},{"speaker":"[Aaron Straker]","startTime":4207.998,"endTime":4216.954,"body":"let's say, overweight, right? Male 23, 22%"},{"speaker":"[Aaron Straker]","startTime":4217.014,"endTime":4222.996,"body":"plus body fat for a female,"},{"speaker":"[Aaron Straker]","startTime":4217.014,"endTime":4222.996,"body":"that's maybe about 30, 31, sort of, and up,"},{"speaker":"[Aaron Straker]","startTime":4224.057,"endTime":4229.079,"body":"doesn't have a great history"},{"speaker":"[Aaron Straker]","startTime":4224.057,"endTime":4229.079,"body":"of great food sources, those sorts of things."},{"speaker":"[Aaron Straker]","startTime":4230.48,"endTime":4233.941,"body":"For these types of clients,"},{"speaker":"[Aaron Straker]","startTime":4230.48,"endTime":4233.941,"body":"sometimes things can be a little bit more,"},{"speaker":"[Aaron Straker]","startTime":4233.981,"endTime":4241.97,"body":"like, sticky while you're working"},{"speaker":"[Aaron Straker]","startTime":4233.981,"endTime":4241.97,"body":"through... What's largely years of poor food"},{"speaker":"[Aaron Straker]","startTime":4242.01,"endTime":4246.894,"body":"planning and just choices and"},{"speaker":"[Aaron Straker]","startTime":4242.01,"endTime":4246.894,"body":"that sort of thing, with these clients, I find"},{"speaker":"[Aaron Straker]","startTime":4246.914,"endTime":4252.139,"body":"that fat loss can be a little"},{"speaker":"[Aaron Straker]","startTime":4246.914,"endTime":4252.139,"body":"bit slower and to help kind of encourage that"},{"speaker":"[Aaron Straker]","startTime":4252.179,"endTime":4259.225,"body":"along with basically trying"},{"speaker":"[Aaron Straker]","startTime":4252.179,"endTime":4259.225,"body":"to preference higher glucose uptake and those"},{"speaker":"[Aaron Straker]","startTime":4259.265,"endTime":4263.429,"body":"sorts of things, I will use"},{"speaker":"[Aaron Straker]","startTime":4259.265,"endTime":4263.429,"body":"more of a metabolic style training. So from"},{"speaker":"[Aaron Straker]","startTime":4263.629,"endTime":4267.936,"body":"things, from us having like."},{"speaker":"[Aaron Straker]","startTime":4263.629,"endTime":4267.936,"body":"podcasts on the podcast and stuff from N1,"},{"speaker":"[Aaron Straker]","startTime":4268.476,"endTime":4273.419,"body":"more of what they call like"},{"speaker":"[Aaron Straker]","startTime":4268.476,"endTime":4273.419,"body":"an incomplete rest method where it's essentially"},{"speaker":"[Aaron Straker]","startTime":4273.539,"endTime":4279.262,"body":"shorter rest intervals, lower"},{"speaker":"[Aaron Straker]","startTime":4273.539,"endTime":4279.262,"body":"loads, and we're just basically turning it"},{"speaker":"[Aaron Straker]","startTime":4279.302,"endTime":4284.165,"body":"into not really like a CrossFit"},{"speaker":"[Aaron Straker]","startTime":4279.302,"endTime":4284.165,"body":"style workout, but like eight by eight, six"},{"speaker":"[Aaron Straker]","startTime":4284.185,"endTime":4291.849,"body":"by eight, five sets of 10 with"},{"speaker":"[Aaron Straker]","startTime":4284.185,"endTime":4291.849,"body":"only 30, 40, maybe max 60 seconds of rest in"},{"speaker":"[Aaron Straker]","startTime":4291.889,"endTime":4298.152,"body":"between just to promote much"},{"speaker":"[Aaron Straker]","startTime":4291.889,"endTime":4298.152,"body":"more. glucose uptake into the muscles and get"},{"speaker":"[Aaron Straker]","startTime":4298.252,"endTime":4304.094,"body":"the heart rate consistently"},{"speaker":"[Aaron Straker]","startTime":4298.252,"endTime":4304.094,"body":"higher sort of thing. So it's a strategy that"},{"speaker":"[Aaron Straker]","startTime":4304.194,"endTime":4307.715,"body":"I will use with some of these"},{"speaker":"[Aaron Straker]","startTime":4304.194,"endTime":4307.715,"body":"clients where things are a little bit like"},{"speaker":"[Aaron Straker]","startTime":4308.095,"endTime":4314.717,"body":"stickier and where I do feel"},{"speaker":"[Aaron Straker]","startTime":4308.095,"endTime":4314.717,"body":"that things should move faster than they currently"},{"speaker":"[Aaron Straker]","startTime":4314.917,"endTime":4319.619,"body":"are. But you obviously want"},{"speaker":"[Aaron Straker]","startTime":4314.917,"endTime":4319.619,"body":"to cross your T's and dot your I's on. food"},{"speaker":"[Aaron Straker]","startTime":4319.679,"endTime":4325.984,"body":"sourcing, adherence, checking"},{"speaker":"[Aaron Straker]","startTime":4319.679,"endTime":4325.984,"body":"alcohol intake, right? That's one that people"},{"speaker":"[Aaron Straker]","startTime":4326.004,"endTime":4331.828,"body":"just seem to kind of leave"},{"speaker":"[Aaron Straker]","startTime":4326.004,"endTime":4331.828,"body":"out. So cross all your big blocks first before"},{"speaker":"[Aaron Straker]","startTime":4331.868,"endTime":4335.711,"body":"moving someone into like a"},{"speaker":"[Aaron Straker]","startTime":4331.868,"endTime":4335.711,"body":"needless metabolic style phase just because"},{"speaker":"[Aaron Straker]","startTime":4336.251,"endTime":4339.554,"body":"you think things are sticky"},{"speaker":"[Aaron Straker]","startTime":4336.251,"endTime":4339.554,"body":"but really they're not reporting any alcohol"},{"speaker":"[Aaron Straker]","startTime":4339.894,"endTime":4343.797,"body":"intake or something like that."},{"speaker":"[Aaron Straker]","startTime":4339.894,"endTime":4343.797,"body":"So that's like the one context I generally"},{"speaker":"[Aaron Straker]","startTime":4344.197,"endTime":4349.599,"body":"will. Or If someone has, let's"},{"speaker":"[Aaron Straker]","startTime":4344.197,"endTime":4349.599,"body":"say we've run the same training program for"},{"speaker":"[Aaron Straker]","startTime":4349.619,"endTime":4356.841,"body":"an entire build phase and they've"},{"speaker":"[Aaron Straker]","startTime":4349.619,"endTime":4356.841,"body":"made great stretches of progressions, it's"},{"speaker":"[Aaron Straker]","startTime":4357.562,"endTime":4361.783,"body":"highly unlikely that they are"},{"speaker":"[Aaron Straker]","startTime":4357.562,"endTime":4361.783,"body":"going to continue to make great stretches of"},{"speaker":"[Aaron Straker]","startTime":4361.843,"endTime":4367.324,"body":"progressions now into the fat"},{"speaker":"[Aaron Straker]","startTime":4361.843,"endTime":4367.324,"body":"loss phase, maybe minus the first three or"},{"speaker":"[Aaron Straker]","startTime":4367.364,"endTime":4372.626,"body":"four weeks because we've had"},{"speaker":"[Aaron Straker]","startTime":4367.364,"endTime":4372.626,"body":"such a long runway on this training block anyway."},{"speaker":"[Aaron Straker]","startTime":4373.186,"endTime":4377.391,"body":"That would be a time where"},{"speaker":"[Aaron Straker]","startTime":4373.186,"endTime":4377.391,"body":"we're changing because... we were nearing the"},{"speaker":"[Aaron Straker]","startTime":4377.511,"endTime":4381.512,"body":"end of those adaptations on"},{"speaker":"[Aaron Straker]","startTime":4377.511,"endTime":4381.512,"body":"that program anyway, and now we've just slashed"},{"speaker":"[Aaron Straker]","startTime":4382.552,"endTime":4387.254,"body":"20% of our recovery capabilities"},{"speaker":"[Aaron Straker]","startTime":4382.552,"endTime":4387.254,"body":"or something like that. In that context, I"},{"speaker":"[Aaron Straker]","startTime":4387.274,"endTime":4392.475,"body":"will change it as well, but"},{"speaker":"[Aaron Straker]","startTime":4387.274,"endTime":4392.475,"body":"if someone's maybe just a few months in or"},{"speaker":"[Aaron Straker]","startTime":4392.495,"endTime":4396.276,"body":"whatever, I don't think that"},{"speaker":"[Aaron Straker]","startTime":4392.495,"endTime":4396.276,"body":"just because someone is in a calorie deficit"},{"speaker":"[Aaron Straker]","startTime":4396.716,"endTime":4402.778,"body":"warrants a change in training."},{"speaker":"[Aaron Straker]","startTime":4396.716,"endTime":4402.778,"body":"If anything, I find that it more often than"},{"speaker":"[Aaron Straker]","startTime":4402.838,"endTime":4408.797,"body":"not is like a... it kind of"},{"speaker":"[Aaron Straker]","startTime":4402.838,"endTime":4408.797,"body":"mentally takes them out of the game per se,"},{"speaker":"[Aaron Straker]","startTime":4408.937,"endTime":4415.382,"body":"where still for four, five,"},{"speaker":"[Aaron Straker]","startTime":4408.937,"endTime":4415.382,"body":"six, eight weeks, someone can continue to progress"},{"speaker":"[Aaron Straker]","startTime":4415.662,"endTime":4421.226,"body":"in, you know, a caloric deficit"},{"speaker":"[Aaron Straker]","startTime":4415.662,"endTime":4421.226,"body":"if we're intelligent with the placement of"},{"speaker":"[Aaron Straker]","startTime":4421.246,"endTime":4424.588,"body":"their carbohydrate and those"},{"speaker":"[Aaron Straker]","startTime":4421.246,"endTime":4424.588,"body":"sorts of things. So instead of distributing"},{"speaker":"[Aaron Straker]","startTime":4424.749,"endTime":4428.731,"body":"evenly throughout the day,"},{"speaker":"[Aaron Straker]","startTime":4424.749,"endTime":4428.731,"body":"we can, you know, very heavily load pre-workout,"},{"speaker":"[Aaron Straker]","startTime":4428.771,"endTime":4434.255,"body":"post-workout. Maybe we take"},{"speaker":"[Aaron Straker]","startTime":4428.771,"endTime":4434.255,"body":"steel, the final meal of the days. carbohydrate"},{"speaker":"[Aaron Straker]","startTime":4434.375,"endTime":4437.718,"body":"in its entirety and move that"},{"speaker":"[Aaron Straker]","startTime":4434.375,"endTime":4437.718,"body":"to pre-workout. That's what mine looks like."},{"speaker":"[Aaron Straker]","startTime":4438.278,"endTime":4444.682,"body":"My final meal's a protein and"},{"speaker":"[Aaron Straker]","startTime":4438.278,"endTime":4444.682,"body":"a green vegetable so that I can train really,"},{"speaker":"[Aaron Straker]","startTime":4444.722,"endTime":4448.805,"body":"really hardly and still make"},{"speaker":"[Aaron Straker]","startTime":4444.722,"endTime":4448.805,"body":"progress, but I just have that trade-off in"},{"speaker":"[Aaron Straker]","startTime":4448.825,"endTime":4453.808,"body":"the final meal of the night."},{"speaker":"[Aaron Straker]","startTime":4448.825,"endTime":4453.808,"body":"So to kind of sum this one up, I don't think"},{"speaker":"[Aaron Straker]","startTime":4453.848,"endTime":4457.851,"body":"it needs to change. There are"},{"speaker":"[Aaron Straker]","startTime":4453.848,"endTime":4457.851,"body":"contexts that warrant it. It's knowing when"},{"speaker":"[Aaron Straker]","startTime":4457.891,"endTime":4462.714,"body":"to kind of pull those levers."},{"speaker":"[Aaron Straker]","startTime":4457.891,"endTime":4462.714,"body":"And I would say do your check downs first."},{"speaker":"[Aaron Straker]","startTime":4463.395,"endTime":4467.757,"body":"and don't kind of jump the"},{"speaker":"[Aaron Straker]","startTime":4463.395,"endTime":4467.757,"body":"gun there. Because if a client was progressing"},{"speaker":"[Aaron Straker]","startTime":4467.817,"endTime":4471.779,"body":"well through their build or"},{"speaker":"[Aaron Straker]","startTime":4467.817,"endTime":4471.779,"body":"maintenance or whatever previous phase you"},{"speaker":"[Aaron Straker]","startTime":4471.819,"endTime":4477.583,"body":"were at, I wouldn't change"},{"speaker":"[Aaron Straker]","startTime":4471.819,"endTime":4477.583,"body":"things just because the nutritional periodization"},{"speaker":"[Aaron Straker]","startTime":4477.623,"endTime":4482.005,"body":"is changing because you may"},{"speaker":"[Aaron Straker]","startTime":4477.623,"endTime":4482.005,"body":"be shortchanging some of those training adaptations"},{"speaker":"[Aaron Straker]","startTime":4482.025,"endTime":4487.779,"body":"that could take place on that"},{"speaker":"[Aaron Straker]","startTime":4482.025,"endTime":4487.779,"body":"existing training. So hope that one is helpful"},{"speaker":"[Aaron Straker]","startTime":4487.799,"endTime":4492.38,"body":"there. As always, guys, thank"},{"speaker":"[Aaron Straker]","startTime":4487.799,"endTime":4492.38,"body":"you for submitting questions for the podcast."},{"speaker":"[Aaron Straker]","startTime":4492.42,"endTime":4496.782,"body":"Thank you for just listening"},{"speaker":"[Aaron Straker]","startTime":4492.42,"endTime":4496.782,"body":"and supporting Brian and myself and Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":4496.802,"endTime":4500.383,"body":"Prosper for these approximate"},{"speaker":"[Aaron Straker]","startTime":4496.802,"endTime":4500.383,"body":"two and a half years or two and a half years"},{"speaker":"[Aaron Straker]","startTime":4500.443,"endTime":4503.344,"body":"plus. And with that, we will"},{"speaker":"[Aaron Straker]","startTime":4500.443,"endTime":4503.344,"body":"be back next week."}]}