{"version":"1.0.0","segments":[{"startTime":29.61,"endTime":30.19,"body":"What's up, guys?"},{"startTime":30.19,"endTime":31.05,"body":"Happy Tuesday."},{"startTime":31.05,"endTime":32.992,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":32.992,"endTime":38.175,"body":"This is episode 136 titled Thanksgiving"},{"startTime":32.992,"endTime":38.175,"body":"Strategies."},{"startTime":38.175,"endTime":42.438,"body":"So Brian and I are going to cover some of"},{"startTime":38.175,"endTime":42.438,"body":"the leftover or flow over questions I"},{"startTime":42.438,"endTime":45.3,"body":"should say from last week's November Q\u0026A."},{"startTime":45.3,"endTime":48.542,"body":"And then we're going to talk a little bit"},{"startTime":45.3,"endTime":48.542,"body":"about Thanksgiving, which is one of the"},{"startTime":48.542,"endTime":52.184,"body":"larger, you know, American holidays that"},{"startTime":48.542,"endTime":52.184,"body":"is going to be a few days after this"},{"startTime":52.184,"endTime":53.765,"body":"episode releases."},{"startTime":53.765,"endTime":54.765,"body":"And it is..."},{"startTime":55.474000000000004,"endTime":58.414,"body":"I mean, let's call it for what it is"},{"startTime":55.474000000000004,"endTime":58.414,"body":"purely centered around food."},{"startTime":58.414,"endTime":61.055,"body":"And I know a lot of clients will struggle"},{"startTime":58.414,"endTime":61.055,"body":"with that."},{"startTime":61.055,"endTime":65.536,"body":"So we want to just to get out in front of"},{"startTime":61.055,"endTime":65.536,"body":"it with some strategies that we will use"},{"startTime":65.536,"endTime":67.637,"body":"and recommend to others."},{"startTime":67.657,"endTime":72.678,"body":"Before we jump into today's episode, just"},{"startTime":67.657,"endTime":72.678,"body":"a heads up that next week we will not be"},{"startTime":72.678,"endTime":74.138,"body":"having an episode."},{"startTime":74.419,"endTime":77.759,"body":"I will be taking some personal time in New"},{"startTime":74.419,"endTime":77.759,"body":"Zealand."},{"startTime":77.759,"endTime":82.36099999999999,"body":"And then the following week, we are going"},{"startTime":77.759,"endTime":82.36099999999999,"body":"to, Brian and I are going to have some"},{"startTime":82.36099999999999,"endTime":85.301,"body":"conversation around lining times up."},{"startTime":85.394,"endTime":92.737,"body":"At that point, I will be on the Gold Coast"},{"startTime":85.394,"endTime":92.737,"body":"of Australia, which I think is a 16-hour"},{"startTime":92.737,"endTime":94.697,"body":"time difference from where Brian is."},{"startTime":94.697,"endTime":100.98,"body":"So we're going to have to do some math and"},{"startTime":94.697,"endTime":100.98,"body":"some schedule modification to make that"},{"startTime":100.98,"endTime":101.841,"body":"one work."},{"startTime":101.841,"endTime":104.582,"body":"So that will be a little bit of a TBD."},{"startTime":104.582,"endTime":110.664,"body":"So we may be taking a two-week hiatus"},{"startTime":104.582,"endTime":110.664,"body":"while Aaron is on the far side of the"},{"startTime":110.664,"endTime":113.405,"body":"world and time zones are very challenging"},{"startTime":110.664,"endTime":113.405,"body":"to line up."},{"startTime":113.405,"endTime":114.065,"body":"But..."},{"startTime":114.41,"endTime":117.441,"body":"Before that, Brian, kick us off with some"},{"startTime":114.41,"endTime":117.441,"body":"updates, please."},{"startTime":117.702,"endTime":119.245,"body":"Can we kick it off with your updates?"},{"startTime":119.245,"endTime":122.451,"body":"I mean you just had a perfect lead-in by"},{"startTime":119.245,"endTime":122.451,"body":"talking about how you're gonna be on the"},{"startTime":122.451,"endTime":126.097,"body":"Gold Coast So now I'm sure everyone's"},{"startTime":122.451,"endTime":126.097,"body":"dying to know what your plans are"},{"startTime":126.406,"endTime":130.06799999999998,"body":"Yeah, so I'm doing a little bit of"},{"startTime":126.406,"endTime":130.06799999999998,"body":"personal travel."},{"startTime":131.11,"endTime":133.632,"body":"If I'm being honest, I have planned"},{"startTime":131.11,"endTime":133.632,"body":"absolutely nothing."},{"startTime":133.632,"endTime":136.414,"body":"Jenny and her mom have basically planned"},{"startTime":133.632,"endTime":136.414,"body":"everything."},{"startTime":136.414,"endTime":140.858,"body":"Jenny's mom, Jenny's my girlfriend, her"},{"startTime":136.414,"endTime":140.858,"body":"mom has come to visit us everywhere we've"},{"startTime":140.858,"endTime":141.499,"body":"been, right?"},{"startTime":141.499,"endTime":146.363,"body":"So she came to visit us in Vietnam when we"},{"startTime":141.499,"endTime":146.363,"body":"were in Columbia in South America."},{"startTime":146.363,"endTime":148.16500000000002,"body":"She came to visit us in Mexico."},{"startTime":148.16500000000002,"endTime":150.487,"body":"She came to visit us last year here in"},{"startTime":148.16500000000002,"endTime":150.487,"body":"Bali."},{"startTime":150.487,"endTime":152.909,"body":"And she was like, hey, I wanna go to"},{"startTime":150.487,"endTime":152.909,"body":"Australia."},{"startTime":152.909,"endTime":153.574,"body":"It's really like."},{"startTime":153.574,"endTime":157.456,"body":"Okay, you know, fortunately for us,"},{"startTime":153.574,"endTime":157.456,"body":"Australia is very, very close, you know,"},{"startTime":157.456,"endTime":158.916,"body":"so like, yeah, we can do that."},{"startTime":158.957,"endTime":162.799,"body":"And then we just decided to make it a"},{"startTime":158.957,"endTime":162.799,"body":"bigger trip and see New Zealand as well"},{"startTime":162.799,"endTime":164.2,"body":"while we're, while we're doing it."},{"startTime":164.2,"endTime":165.54,"body":"So they have done everything."},{"startTime":165.54,"endTime":167.741,"body":"I'm pretty much just tagging along."},{"startTime":167.962,"endTime":172.824,"body":"Um, but we're going to spend a couple of"},{"startTime":167.962,"endTime":172.824,"body":"days first in Auckland in New Zealand and"},{"startTime":172.824,"endTime":176.867,"body":"then go up to, oh my goodness, I can not,"},{"startTime":172.824,"endTime":176.867,"body":"I cannot remember the other one."},{"startTime":176.867,"endTime":181.309,"body":"I keep forgetting Queensland potentially"},{"startTime":176.867,"endTime":181.309,"body":"or Queen's town."},{"startTime":181.309,"endTime":182.289,"body":"I'm not sure."},{"startTime":182.33,"endTime":185.87,"body":"One of the two, I apologize for getting it"},{"startTime":182.33,"endTime":185.87,"body":"wrong if anyone's listening."},{"startTime":187.091,"endTime":190.892,"body":"But we're gonna do that for a couple days"},{"startTime":187.091,"endTime":190.892,"body":"and then we're going to head over to the"},{"startTime":190.892,"endTime":194.773,"body":"Gold Coast of Australia and I'll be there"},{"startTime":190.892,"endTime":194.773,"body":"for like six days, I believe."},{"startTime":194.793,"endTime":200.135,"body":"So that, I'm excited to return into, I'll"},{"startTime":194.793,"endTime":200.135,"body":"be more or less on my normal schedule in"},{"startTime":200.135,"endTime":204.696,"body":"the Gold Coast, planning on hitting some"},{"startTime":200.135,"endTime":204.696,"body":"gyms, potentially linking up with some"},{"startTime":205.676,"endTime":209.822,"body":"Instagram friends, previous clients, those"},{"startTime":205.676,"endTime":209.822,"body":"sorts of things, and seeing what."},{"startTime":209.822,"endTime":212.94,"body":"the Gold Coast has to offer for a few"},{"startTime":209.822,"endTime":212.94,"body":"days."},{"startTime":213.342,"endTime":214.431,"body":"Very cool, that's awesome."},{"startTime":214.431,"endTime":216.181,"body":"Is Jenny's mom retired?"},{"startTime":218.034,"endTime":219.096,"body":"Wow, that's amazing."},{"startTime":219.096,"endTime":220.299,"body":"She's getting all these trips in."},{"startTime":220.299,"endTime":221.3,"body":"That's great."},{"startTime":222.444,"endTime":224.349,"body":"Very cool."},{"startTime":224.349,"endTime":224.989,"body":"Yeah."},{"startTime":225.791,"endTime":228.277,"body":"can manage things, but no, she's not"},{"startTime":225.791,"endTime":228.277,"body":"retired yet."},{"startTime":228.278,"endTime":229.258,"body":"Sweet."},{"startTime":229.258,"endTime":229.798,"body":"Cool."},{"startTime":229.798,"endTime":232.779,"body":"Well, I have a few quick training updates."},{"startTime":234.199,"endTime":236.0,"body":"Progress with lifting has been great."},{"startTime":236.0,"endTime":242.821,"body":"It is a, I always note this every year and"},{"startTime":236.0,"endTime":242.821,"body":"I hear other people note this too, but"},{"startTime":242.821,"endTime":247.103,"body":"when you're dieting, it's very easy or"},{"startTime":242.821,"endTime":247.103,"body":"maybe dieting is wrong, but when you're in"},{"startTime":247.103,"endTime":250.083,"body":"a deficit, because I felt like when I was"},{"startTime":247.103,"endTime":250.083,"body":"biking, I wasn't dieting."},{"startTime":250.083,"endTime":251.764,"body":"I was, I was in a deficit."},{"startTime":252.284,"endTime":256.46500000000003,"body":"It's easy to convince yourself that"},{"startTime":252.284,"endTime":256.46500000000003,"body":"everything's great and training is fine"},{"startTime":256.46500000000003,"endTime":257.96500000000003,"body":"and I feel wonderful."},{"startTime":258.246,"endTime":261.988,"body":"And then you actually start eating food"},{"startTime":258.246,"endTime":261.988,"body":"again and having like actually really good"},{"startTime":261.988,"endTime":266.031,"body":"quality training sessions and you're like,"},{"startTime":261.988,"endTime":266.031,"body":"oh, I wasn't totally fine."},{"startTime":266.031,"endTime":270.274,"body":"It's really funny that this happens every"},{"startTime":266.031,"endTime":270.274,"body":"single year and yet every single year I"},{"startTime":270.274,"endTime":272.875,"body":"think that I'm totally fine and it's all"},{"startTime":270.274,"endTime":272.875,"body":"good."},{"startTime":274.156,"endTime":278.959,"body":"And so I've just been kind of laughing and"},{"startTime":274.156,"endTime":278.959,"body":"reflecting on that this week because some"},{"startTime":278.959,"endTime":281.961,"body":"of my training sessions have been so good."},{"startTime":281.961,"endTime":282.701,"body":"I mean."},{"startTime":283.014,"endTime":288.096,"body":"It's like a complete shift of mindset when"},{"startTime":283.014,"endTime":288.096,"body":"I go into the gym for this leg day the"},{"startTime":288.096,"endTime":289.037,"body":"other day."},{"startTime":289.297,"endTime":294.98,"body":"And I was legitimately excited about the"},{"startTime":289.297,"endTime":294.98,"body":"opportunity to add more weight to my hack"},{"startTime":294.98,"endTime":300.583,"body":"squat and push this thing to like zero to"},{"startTime":294.98,"endTime":300.583,"body":"one reps from failure and the confidence"},{"startTime":300.583,"endTime":304.926,"body":"of knowing that I was going to progress"},{"startTime":300.583,"endTime":304.926,"body":"because I felt so good."},{"startTime":304.926,"endTime":310.649,"body":"And it was just this milieu, I keep using"},{"startTime":304.926,"endTime":310.649,"body":"that word every week it seems, of"},{"startTime":310.649,"endTime":312.41,"body":"different things coming together."},{"startTime":312.41,"endTime":315.132,"body":"And it was just such a such a cool"},{"startTime":312.41,"endTime":315.132,"body":"feeling."},{"startTime":315.132,"endTime":318.675,"body":"And I'm really enjoying this period of"},{"startTime":315.132,"endTime":318.675,"body":"time right now."},{"startTime":318.675,"endTime":325.54,"body":"So my body weight is up to 192 this"},{"startTime":318.675,"endTime":325.54,"body":"morning, which is about, you know, 12"},{"startTime":325.54,"endTime":330.244,"body":"pounds up over the lowest that it was"},{"startTime":325.54,"endTime":330.244,"body":"right before the bike race and just"},{"startTime":330.244,"endTime":332.145,"body":"feeling really good filling out."},{"startTime":332.166,"endTime":335.068,"body":"It doesn't even seem like I've put on a"},{"startTime":332.166,"endTime":335.068,"body":"ton of body fat."},{"startTime":335.068,"endTime":339.251,"body":"I just feel like I've been adding slabs of"},{"startTime":335.068,"endTime":339.251,"body":"muscle, which I know isn't true."},{"startTime":339.251,"endTime":342.118,"body":"It's, you know, water and glycogen and"},{"startTime":342.118,"endTime":345.74,"body":"and all that stuff, but getting back to"},{"startTime":342.118,"endTime":345.74,"body":"regular training and having great"},{"startTime":345.74,"endTime":349.163,"body":"sessions, it's all just a snowball effect"},{"startTime":345.74,"endTime":349.163,"body":"that's super positive."},{"startTime":349.163,"endTime":354.406,"body":"And so I've just been really enjoying"},{"startTime":349.163,"endTime":354.406,"body":"training and just wanted to let you guys"},{"startTime":354.406,"endTime":357.548,"body":"know that, you know, it's kind of funny"},{"startTime":354.406,"endTime":357.548,"body":"when you reflect back on things like that,"},{"startTime":357.548,"endTime":359.81,"body":"and then you end up in the moment and it's"},{"startTime":357.548,"endTime":359.81,"body":"just so different."},{"startTime":359.81,"endTime":366.134,"body":"So in this excitement that I have for"},{"startTime":359.81,"endTime":366.134,"body":"lifting now, which I think was a bit muted"},{"startTime":366.275,"endTime":370.177,"body":"during that period of time where I was"},{"startTime":366.275,"endTime":370.177,"body":"training, I"},{"startTime":370.51,"endTime":374.811,"body":"have also been reflecting a lot on"},{"startTime":370.51,"endTime":374.811,"body":"training in my youth and some of the"},{"startTime":374.811,"endTime":380.694,"body":"programs that I used to run in the early"},{"startTime":374.811,"endTime":380.694,"body":"2000s, you know, pre-college during, or I"},{"startTime":380.694,"endTime":383.235,"body":"call it during college and slightly post"},{"startTime":380.694,"endTime":383.235,"body":"college."},{"startTime":383.575,"endTime":387.216,"body":"And I've reflected a lot on my experiences"},{"startTime":383.575,"endTime":387.216,"body":"with the max OT program here on the"},{"startTime":387.216,"endTime":389.938,"body":"podcast, which was kind of like a bro"},{"startTime":387.216,"endTime":389.938,"body":"split."},{"startTime":389.938,"endTime":393.879,"body":"It was a lot of low reps, you know, four"},{"startTime":389.938,"endTime":393.879,"body":"to eight reps of pretty much everything,"},{"startTime":393.879,"endTime":395.9,"body":"all sets to failure type thing."},{"startTime":395.9,"endTime":399.67,"body":"And that was really the program where I"},{"startTime":395.9,"endTime":399.67,"body":"got the best results I've ever had."},{"startTime":399.67,"endTime":404.511,"body":"I've talked about this on Dave McHoney's"},{"startTime":399.67,"endTime":404.511,"body":"podcast and stuff like that as well."},{"startTime":406.372,"endTime":410.394,"body":"And it's tough to say whether it was the"},{"startTime":406.372,"endTime":410.394,"body":"program itself that caused me to get the"},{"startTime":410.394,"endTime":414.896,"body":"greatest results of all time or whether it"},{"startTime":410.394,"endTime":414.896,"body":"was just the timing of when that was in my"},{"startTime":414.896,"endTime":421.559,"body":"life and that I was 19 to 23 or 24 years"},{"startTime":414.896,"endTime":421.559,"body":"old and the testosterone was pumping and I"},{"startTime":421.559,"endTime":426.321,"body":"was eating lots of food and young and"},{"startTime":421.559,"endTime":426.321,"body":"hungry and all of these different"},{"startTime":426.321,"endTime":427.221,"body":"elements."},{"startTime":427.241,"endTime":428.281,"body":"But I really..."},{"startTime":428.882,"endTime":432.024,"body":"I really enjoyed the bro split aspect of"},{"startTime":428.882,"endTime":432.024,"body":"it."},{"startTime":432.024,"endTime":437.529,"body":"And since coming, so I started CrossFit in"},{"startTime":432.024,"endTime":437.529,"body":"2009, and then I came out of CrossFit and"},{"startTime":437.529,"endTime":443.313,"body":"the evidence-based space was super hyped"},{"startTime":437.529,"endTime":443.313,"body":"on this frequency being a huge factor."},{"startTime":443.333,"endTime":447.757,"body":"And it was like, you must train each body"},{"startTime":443.333,"endTime":447.757,"body":"part a minimum of twice a week."},{"startTime":448.057,"endTime":454.483,"body":"And so I haven't run a bro split since"},{"startTime":448.057,"endTime":454.483,"body":"2008, maybe."},{"startTime":454.483,"endTime":458.265,"body":"It's been, what is that, 16 years almost."},{"startTime":458.686,"endTime":461.748,"body":"And I just really want to do it again."},{"startTime":461.848,"endTime":466.632,"body":"And so for the next cycle on Brian's"},{"startTime":461.848,"endTime":466.632,"body":"program, which is still isn't going to be"},{"startTime":466.632,"endTime":471.355,"body":"for a little while, it's probably going to"},{"startTime":466.632,"endTime":471.355,"body":"end up dropping early to mid January,"},{"startTime":471.455,"endTime":475.077,"body":"because I still have another messo cycle"},{"startTime":471.455,"endTime":475.077,"body":"of my PPL split."},{"startTime":475.338,"endTime":480.041,"body":"But I think I'm going to do a bro split"},{"startTime":475.338,"endTime":480.041,"body":"starting in early to mid January."},{"startTime":480.041,"endTime":483.804,"body":"I'm not going to do like a max OT style"},{"startTime":480.041,"endTime":483.804,"body":"where it's four to six reps of most"},{"startTime":483.804,"endTime":486.045,"body":"things, but."},{"startTime":486.138,"endTime":491.421,"body":"I am gonna split it up similarly, and the"},{"startTime":486.138,"endTime":491.421,"body":"way that I always did this was chest,"},{"startTime":491.421,"endTime":495.743,"body":"back, legs, shoulders, arms."},{"startTime":495.943,"endTime":499.045,"body":"And so there's five days with a two-day"},{"startTime":495.943,"endTime":499.045,"body":"weekend off."},{"startTime":499.045,"endTime":503.187,"body":"What I'll likely do this time is split the"},{"startTime":499.045,"endTime":503.187,"body":"legs into two sessions because I just"},{"startTime":503.187,"endTime":504.228,"body":"prefer it that way."},{"startTime":504.228,"endTime":509.131,"body":"I just don't have the gumption to go"},{"startTime":504.228,"endTime":509.131,"body":"attack hams and quads simultaneously and"},{"startTime":509.131,"endTime":510.912,"body":"get the most out of it anymore."},{"startTime":510.912,"endTime":514.673,"body":"So likely I will train six out of seven"},{"startTime":510.912,"endTime":514.673,"body":"days."},{"startTime":514.99,"endTime":518.691,"body":"But literally each session is going to be"},{"startTime":514.99,"endTime":518.691,"body":"45 minutes, which is one of the things I"},{"startTime":518.691,"endTime":521.8109999999999,"body":"loved the most about the Bro Split was,"},{"startTime":518.691,"endTime":521.8109999999999,"body":"hey, today's chest day."},{"startTime":521.8109999999999,"endTime":526.433,"body":"I got six to nine sets of hard work and"},{"startTime":521.8109999999999,"endTime":526.433,"body":"I'm out."},{"startTime":527.773,"endTime":528.8330000000001,"body":"And so it's the same thing."},{"startTime":528.8330000000001,"endTime":534.9549999999999,"body":"Like not a single day of this program is"},{"startTime":528.8330000000001,"endTime":534.9549999999999,"body":"going to have more than nine sets, except"},{"startTime":534.9549999999999,"endTime":535.875,"body":"maybe the arm day."},{"startTime":535.875,"endTime":539.596,"body":"Potentially the arm day will have 12"},{"startTime":535.875,"endTime":539.596,"body":"because there'll be six for biceps and six"},{"startTime":539.596,"endTime":540.776,"body":"for triceps."},{"startTime":540.797,"endTime":544.577,"body":"But something I've just been thinking a"},{"startTime":540.797,"endTime":544.577,"body":"lot about and really excited."},{"startTime":544.586,"endTime":551.067,"body":"to give it another shot and see if the"},{"startTime":544.586,"endTime":551.067,"body":"magic can happen again, you know, 16 years"},{"startTime":551.067,"endTime":551.387,"body":"later."},{"startTime":551.387,"endTime":557.629,"body":"But there's nothing like in training,"},{"startTime":551.387,"endTime":557.629,"body":"changing some major thing up to elicit"},{"startTime":557.629,"endTime":558.649,"body":"progress."},{"startTime":558.67,"endTime":563.871,"body":"And given that this is something I haven't"},{"startTime":558.67,"endTime":563.871,"body":"done in so long, I think it has all of the"},{"startTime":563.871,"endTime":569.033,"body":"ingredients to potentially spark some"},{"startTime":563.871,"endTime":569.033,"body":"progress or at least, you know, some"},{"startTime":569.033,"endTime":572.594,"body":"interest and reinvigorate training a"},{"startTime":569.033,"endTime":572.594,"body":"little bit."},{"startTime":574.098,"endTime":575.839,"body":"I think it will for you."},{"startTime":576.059,"endTime":581.444,"body":"I think given like it's been so long and I"},{"startTime":576.059,"endTime":581.444,"body":"mean your knowledge now is just so vast"},{"startTime":581.444,"endTime":583.785,"body":"comparatively to those last times."},{"startTime":583.785,"endTime":587.028,"body":"I think you're going to be able to put"},{"startTime":583.785,"endTime":587.028,"body":"together something very, very interesting."},{"startTime":587.028,"endTime":590.651,"body":"And then even once it is put together,"},{"startTime":587.028,"endTime":590.651,"body":"you're going to have some of your, you"},{"startTime":590.651,"endTime":592.433,"body":"know, realizations and those sorts of"},{"startTime":590.651,"endTime":592.433,"body":"things."},{"startTime":592.433,"endTime":596.576,"body":"Like, okay, maybe if I'm training chest,"},{"startTime":592.433,"endTime":596.576,"body":"you know, Monday and then I don't train"},{"startTime":596.576,"endTime":598.857,"body":"it, will this be on a calendar week?"},{"startTime":599.25,"endTime":601.47,"body":"It'll likely be on a calendar week."},{"startTime":601.65,"endTime":603.371,"body":"And I see where you're going with this"},{"startTime":601.65,"endTime":603.371,"body":"point."},{"startTime":603.371,"endTime":607.552,"body":"And so one of the things I always did on"},{"startTime":603.371,"endTime":607.552,"body":"my bro split just intuitively, which I"},{"startTime":607.552,"endTime":611.973,"body":"think speaks to some of the frequency"},{"startTime":607.552,"endTime":611.973,"body":"literature or whatever, is I always felt"},{"startTime":611.973,"endTime":615.735,"body":"like if I trained chest on Monday and I"},{"startTime":611.973,"endTime":615.735,"body":"trained back on Tuesday, they were always"},{"startTime":615.735,"endTime":618.895,"body":"recovered by the time I would get to"},{"startTime":615.735,"endTime":618.895,"body":"Friday for arm day."},{"startTime":619.296,"endTime":623.557,"body":"And I would always make arm day have some"},{"startTime":619.296,"endTime":623.557,"body":"pull-ups and some dips in it."},{"startTime":623.597,"endTime":625.397,"body":"So I would always have."},{"startTime":625.99,"endTime":631.634,"body":"auxiliary work for the back and the"},{"startTime":625.99,"endTime":631.634,"body":"triceps on arm or the back and the chest"},{"startTime":631.634,"endTime":633.234,"body":"on arm day."},{"startTime":633.575,"endTime":637.378,"body":"And so I don't know, to me that always"},{"startTime":633.575,"endTime":637.378,"body":"felt like it made sense."},{"startTime":637.378,"endTime":640.3,"body":"Like I was like, why, why would I not"},{"startTime":637.378,"endTime":640.3,"body":"train chest and back when they're"},{"startTime":640.3,"endTime":640.7,"body":"recovered?"},{"startTime":640.7,"endTime":643.962,"body":"And I have an opportunity here on arm day"},{"startTime":640.7,"endTime":643.962,"body":"where I can both train arms and I can"},{"startTime":643.962,"endTime":645.924,"body":"train more of these torso positions."},{"startTime":645.924,"endTime":648.085,"body":"And then, you know, the shoulders get"},{"startTime":645.924,"endTime":648.085,"body":"trained through everything."},{"startTime":648.085,"endTime":651.107,"body":"They're going to get hit on back day on"},{"startTime":648.085,"endTime":651.107,"body":"chest day on arm day."},{"startTime":651.107,"endTime":653.309,"body":"Like the shoulders are just always going"},{"startTime":651.107,"endTime":653.309,"body":"to get hit."},{"startTime":653.789,"endTime":654.174,"body":"Um,"},{"startTime":654.174,"endTime":655.597,"body":"And then my legs recover slower."},{"startTime":655.597,"endTime":659.484,"body":"So they're the one that may actually need"},{"startTime":655.597,"endTime":659.484,"body":"that full week of recovery."},{"startTime":660.186,"endTime":663.052,"body":"So I think it's gonna work out really"},{"startTime":660.186,"endTime":663.052,"body":"well, but yeah, continue with kind of"},{"startTime":663.052,"endTime":664.293,"body":"where you were going with that."},{"startTime":664.338,"endTime":666.379,"body":"Yeah, that's exactly what I was getting"},{"startTime":664.338,"endTime":666.379,"body":"at."},{"startTime":666.379,"endTime":671.383,"body":"You can sprinkle some things in that are"},{"startTime":666.379,"endTime":671.383,"body":"more of a, you went with dips, I was gonna"},{"startTime":671.383,"endTime":676.348,"body":"say more of like an incline close grip or"},{"startTime":671.383,"endTime":676.348,"body":"something like that that's still going to"},{"startTime":676.348,"endTime":680.711,"body":"be obviously lengthened overload but a"},{"startTime":676.348,"endTime":680.711,"body":"little bit more of a, I'm using air quotes"},{"startTime":680.711,"endTime":684.795,"body":"here for the podcast listeners,"},{"startTime":680.711,"endTime":684.795,"body":"compound-esque tricep exercise."},{"startTime":684.795,"endTime":686.276,"body":"So I think it will be really, really cool."},{"startTime":686.276,"endTime":688.331,"body":"I'm excited to see what you put together."},{"startTime":688.331,"endTime":688.891,"body":"Sweet dude."},{"startTime":688.891,"endTime":689.651,"body":"Awesome."},{"startTime":689.972,"endTime":695.015,"body":"And then my rowing plan, Mike Nelson just"},{"startTime":689.972,"endTime":695.015,"body":"dropped my next, literally I looked in the"},{"startTime":695.015,"endTime":698.618,"body":"app and the next five weeks of my rowing"},{"startTime":695.015,"endTime":698.618,"body":"are all planned out."},{"startTime":698.758,"endTime":702.881,"body":"And literally every week is a replica of"},{"startTime":698.758,"endTime":702.881,"body":"the next one with just intensity"},{"startTime":702.881,"endTime":703.882,"body":"increasing."},{"startTime":703.882,"endTime":710.086,"body":"So I have one session that's a 2K row and"},{"startTime":703.882,"endTime":710.086,"body":"that increase is actually not in intensity"},{"startTime":710.086,"endTime":710.867,"body":"but in distance."},{"startTime":710.867,"endTime":715.349,"body":"So it starts as 2K and then it goes 2.5,"},{"startTime":710.867,"endTime":715.349,"body":"then three, then 3.5, then four."},{"startTime":715.73,"endTime":719.971,"body":"So the 2K row each week increases in"},{"startTime":715.73,"endTime":719.971,"body":"distance, but intensity stays the same."},{"startTime":720.232,"endTime":723.153,"body":"And then I have a 20 minute row that never"},{"startTime":720.232,"endTime":723.153,"body":"changes."},{"startTime":723.153,"endTime":726.554,"body":"It's just a 20 minute row and I guess it's"},{"startTime":723.153,"endTime":726.554,"body":"an RPE seven."},{"startTime":726.554,"endTime":730.516,"body":"So I just try to improve performance while"},{"startTime":726.554,"endTime":730.516,"body":"maintaining RPE."},{"startTime":730.596,"endTime":733.217,"body":"And then I have one day of rowing the"},{"startTime":730.596,"endTime":733.217,"body":"third day."},{"startTime":733.637,"endTime":738.899,"body":"That's I'm going to mispronounce this, but"},{"startTime":733.637,"endTime":738.899,"body":"it's like mid Joel near intervals."},{"startTime":739.06,"endTime":743.801,"body":"M J O L N I R mid Joel near."},{"startTime":744.638,"endTime":748.081,"body":"And I had never heard of these before, but"},{"startTime":744.638,"endTime":748.081,"body":"Mike is a huge fan of them."},{"startTime":748.081,"endTime":753.526,"body":"And apparently they have a lot of really"},{"startTime":748.081,"endTime":753.526,"body":"good research backing them on improvements"},{"startTime":753.526,"endTime":757.509,"body":"across the entire spectrum of energy"},{"startTime":753.526,"endTime":757.509,"body":"systems from, you know, short sprint"},{"startTime":757.509,"endTime":761.632,"body":"energy systems all the way up to the"},{"startTime":757.509,"endTime":761.632,"body":"longer, more aerobic energy systems."},{"startTime":761.873,"endTime":770.4,"body":"And so it's essentially a escalating"},{"startTime":761.873,"endTime":770.4,"body":"ladder of, of time slash distance where."},{"startTime":771.866,"endTime":773.567,"body":"output decreases as you go."},{"startTime":773.567,"endTime":778.789,"body":"So the way it's set up for me is I roll"},{"startTime":773.567,"endTime":778.789,"body":"100 meters at 170% of VO2 max."},{"startTime":778.85,"endTime":781.791,"body":"So that's like just under 500 watts for"},{"startTime":778.85,"endTime":781.791,"body":"me."},{"startTime":782.011,"endTime":786.774,"body":"And then 200 meters and then the watts go"},{"startTime":782.011,"endTime":786.774,"body":"down and then 300 meters and the watts go"},{"startTime":786.774,"endTime":791.096,"body":"down again, and then 400 meters, they go"},{"startTime":786.774,"endTime":791.096,"body":"down again, and then 500 meters and you"},{"startTime":791.096,"endTime":795.819,"body":"know, they're at their lowest, which is"},{"startTime":791.096,"endTime":795.819,"body":"about at my 20 minute row pace."},{"startTime":795.819,"endTime":800.081,"body":"And so I do these series of 100, 200, 300,"},{"startTime":795.819,"endTime":800.081,"body":"400, 500."},{"startTime":800.094,"endTime":801.995,"body":"with 30 seconds rest in between."},{"startTime":801.995,"endTime":806.299,"body":"And then you take a really long rest at"},{"startTime":801.995,"endTime":806.299,"body":"the end of that sequence, and then you do"},{"startTime":806.299,"endTime":807.039,"body":"it again."},{"startTime":807.039,"endTime":808.641,"body":"And then you rest and you do it again."},{"startTime":808.641,"endTime":813.044,"body":"And so the one he programmed for me this"},{"startTime":808.641,"endTime":813.044,"body":"week was two rounds of that, which was"},{"startTime":813.044,"endTime":814.745,"body":"3000 meters of rowing."},{"startTime":814.846,"endTime":818.028,"body":"But over the course of the next five"},{"startTime":814.846,"endTime":818.028,"body":"weeks, it's gonna get all the way up to"},{"startTime":818.028,"endTime":825.715,"body":"four or five rounds of that, which is"},{"startTime":818.028,"endTime":825.715,"body":"gonna be 15,000 meters of rowing in a"},{"startTime":825.715,"endTime":827.736,"body":"session if I do five of those."},{"startTime":827.736,"endTime":828.457,"body":"So."},{"startTime":829.374,"endTime":832.415,"body":"So yeah, the rowing shit is gonna be"},{"startTime":829.374,"endTime":832.415,"body":"ramping up for sure."},{"startTime":832.416,"endTime":838.88,"body":"And we also had a conversation with trying"},{"startTime":832.416,"endTime":838.88,"body":"to set a goal for the end of our time"},{"startTime":838.88,"endTime":843.083,"body":"together, which I think will be in the"},{"startTime":838.88,"endTime":843.083,"body":"spring when I pick biking back up again."},{"startTime":843.463,"endTime":851.329,"body":"And so the goal is to hit a sub seven"},{"startTime":843.463,"endTime":851.329,"body":"minute 2K row, which is gonna be fucking"},{"startTime":851.329,"endTime":852.129,"body":"awful."},{"startTime":852.75,"endTime":857.353,"body":"As soon as he said it, like my face kinda"},{"startTime":852.75,"endTime":857.353,"body":"dropped and I was like, wow, that's really"},{"startTime":857.353,"endTime":858.233,"body":"gonna be painful."},{"startTime":858.233,"endTime":858.873,"body":"So."},{"startTime":859.326,"endTime":865.969,"body":"My all time best was 713, which was in"},{"startTime":859.326,"endTime":865.969,"body":"2011 when we were trying to qualify for"},{"startTime":865.969,"endTime":866.809,"body":"CrossFit competition."},{"startTime":866.809,"endTime":873.432,"body":"I did 723 a couple months ago and then 714"},{"startTime":866.809,"endTime":873.432,"body":"at the beginning of testing two weeks ago."},{"startTime":873.853,"endTime":875.754,"body":"So I have a number of seconds to shave"},{"startTime":873.853,"endTime":875.754,"body":"off."},{"startTime":875.754,"endTime":881.477,"body":"If 714 was my best time a couple of weeks"},{"startTime":875.754,"endTime":881.477,"body":"ago, I got to shave about two to three"},{"startTime":881.477,"endTime":883.637,"body":"seconds per 500 meter."},{"startTime":885.238,"endTime":886.339,"body":"We'll see what happens."},{"startTime":886.461,"endTime":888.324,"body":"Yeah."},{"startTime":889.047,"endTime":889.93,"body":"Should be exciting."},{"startTime":889.93,"endTime":891.253,"body":"Any thoughts on any of that stuff?"},{"startTime":891.253,"endTime":893.337,"body":"I have like two more really quick updates"},{"startTime":891.253,"endTime":893.337,"body":"too."},{"startTime":893.539,"endTime":897.23,"body":"I think it's gonna be hard, but that"},{"startTime":893.539,"endTime":897.23,"body":"doesn't mean it won't be worth it."},{"startTime":897.23,"endTime":900.09,"body":"Yeah, for sure."},{"startTime":900.09,"endTime":901.791,"body":"All right, two more quick updates here."},{"startTime":902.171,"endTime":904.151,"body":"Natural bodybuilding is insane."},{"startTime":904.251,"endTime":907.832,"body":"I don't know how much attention you've"},{"startTime":904.251,"endTime":907.832,"body":"been paying this year to some of the shows"},{"startTime":907.832,"endTime":909.193,"body":"and shit going on."},{"startTime":909.193,"endTime":913.074,"body":"But some of these dudes are just"},{"startTime":909.193,"endTime":913.074,"body":"ridiculous."},{"startTime":913.474,"endTime":918.976,"body":"There's a dude out of Germany Benjamin"},{"startTime":913.474,"endTime":918.976,"body":"something or other who just slayed"},{"startTime":918.976,"endTime":923.277,"body":"everything at WNBF Germany a week or two"},{"startTime":918.976,"endTime":923.277,"body":"ago."},{"startTime":923.297,"endTime":926.177,"body":"And he even beat Dirk Emmerich, which is"},{"startTime":926.306,"endTime":930.208,"body":"savage dude that Nunez trains who"},{"startTime":926.306,"endTime":930.208,"body":"basically went pro in his first season and"},{"startTime":930.208,"endTime":931.95,"body":"then made improvements last year."},{"startTime":931.95,"endTime":936.313,"body":"And he was, he came, like he brought the"},{"startTime":931.95,"endTime":936.313,"body":"package this year and this Benjamin dude"},{"startTime":936.313,"endTime":937.173,"body":"beat him."},{"startTime":938.014,"endTime":942.477,"body":"But you know, with all of that said,"},{"startTime":938.014,"endTime":942.477,"body":"fucking Eric Helms went pro, which is so"},{"startTime":942.477,"endTime":943.158,"body":"dope."},{"startTime":943.158,"endTime":945.639,"body":"I mean, I've been following that dude for"},{"startTime":943.158,"endTime":945.639,"body":"so long."},{"startTime":945.639,"endTime":950.903,"body":"And he's been such a gift to the industry"},{"startTime":945.639,"endTime":950.903,"body":"in so many ways."},{"startTime":951.303,"endTime":954.525,"body":"And it was really cool to see him in his"},{"startTime":954.726,"endTime":959.047,"body":"sixth season of competing, maybe, finally"},{"startTime":954.726,"endTime":959.047,"body":"GoPro."},{"startTime":960.427,"endTime":964.488,"body":"And then on top of that, two days ago,"},{"startTime":960.427,"endTime":964.488,"body":"Eric Helm started following me on"},{"startTime":964.488,"endTime":965.409,"body":"Instagram."},{"startTime":965.409,"endTime":969.149,"body":"So I feel like such a little fan boy right"},{"startTime":965.409,"endTime":969.149,"body":"now because I looked and I was like,"},{"startTime":969.27,"endTime":972.711,"body":"actually I didn't even notice that he"},{"startTime":969.27,"endTime":972.711,"body":"followed me, but he started engaging on my"},{"startTime":972.711,"endTime":973.351,"body":"stories."},{"startTime":973.351,"endTime":977.032,"body":"And I was like, why is Eric Helm"},{"startTime":973.351,"endTime":977.032,"body":"commenting on my stories?"},{"startTime":977.032,"endTime":978.292,"body":"This is so weird."},{"startTime":978.292,"endTime":981.373,"body":"And then I went and scrolled through my"},{"startTime":978.292,"endTime":981.373,"body":"updates and I was like, oh, he started"},{"startTime":981.373,"endTime":981.973,"body":"following me."},{"startTime":981.973,"endTime":983.253,"body":"This is amazing."},{"startTime":983.806,"endTime":987.487,"body":"So I don't know if he's going to keep"},{"startTime":983.806,"endTime":987.487,"body":"following me or if this is just like, just"},{"startTime":987.487,"endTime":989.228,"body":"like, oh no, this guy's not worth it."},{"startTime":989.228,"endTime":991.308,"body":"I'm going to move on now."},{"startTime":992.369,"endTime":995.73,"body":"But in the moment, the last two days has"},{"startTime":992.369,"endTime":995.73,"body":"been cool because he has, he's been"},{"startTime":995.73,"endTime":1000.511,"body":"engaging with me on stories and I don't"},{"startTime":995.73,"endTime":1000.511,"body":"know, it's just really cool."},{"startTime":1000.511,"endTime":1001.632,"body":"It makes me feel really good."},{"startTime":1001.632,"endTime":1004.753,"body":"So wanted to update you guys on all of"},{"startTime":1001.632,"endTime":1004.753,"body":"that."},{"startTime":1005.193,"endTime":1007.013,"body":"And then go ahead."},{"startTime":1007.387,"endTime":1009.249,"body":"No, I was just gonna say that is really"},{"startTime":1007.387,"endTime":1009.249,"body":"cool."},{"startTime":1009.249,"endTime":1013.973,"body":"And I haven't, I have been seeing more of"},{"startTime":1009.249,"endTime":1013.973,"body":"the natural bodybuilding stuff through"},{"startTime":1013.973,"endTime":1016.274,"body":"Brandon Kempter, who we had on the show."},{"startTime":1016.415,"endTime":1020.798,"body":"He, you know, he obviously just coaches"},{"startTime":1016.415,"endTime":1020.798,"body":"all natural bodybuilding competitors."},{"startTime":1020.939,"endTime":1025.663,"body":"And he's through, you know, his work in"},{"startTime":1020.939,"endTime":1025.663,"body":"history and stuff like that."},{"startTime":1025.663,"endTime":1028.345,"body":"He works with like a lot of like really,"},{"startTime":1025.663,"endTime":1028.345,"body":"really good guys."},{"startTime":1028.345,"endTime":1032.909,"body":"And some of them are just insane, insane."},{"startTime":1032.909,"endTime":1033.49,"body":"What?"},{"startTime":1033.49,"endTime":1037.7530000000002,"body":"these dudes, they look like they're not"},{"startTime":1033.49,"endTime":1037.7530000000002,"body":"natty, natural."},{"startTime":1037.7530000000002,"endTime":1039.835,"body":"Like they are freaks."},{"startTime":1039.835,"endTime":1045.059,"body":"And that has been really cool to see like"},{"startTime":1039.835,"endTime":1045.059,"body":"a very, very high level side of it where"},{"startTime":1045.059,"endTime":1049.583,"body":"they're all like, you know, generally"},{"startTime":1045.059,"endTime":1049.583,"body":"winning overalls and the pro cards and all"},{"startTime":1049.583,"endTime":1051.545,"body":"that stuff and then winning the pro shows"},{"startTime":1049.583,"endTime":1051.545,"body":"and stuff."},{"startTime":1051.545,"endTime":1053.926,"body":"But yeah, it's pretty wild."},{"startTime":1053.926,"endTime":1061.653,"body":"Like there is a very impressive, like I"},{"startTime":1053.926,"endTime":1061.653,"body":"don't wanna use the term like league, but"},{"startTime":1061.653,"endTime":1062.733,"body":"caliber."},{"startTime":1062.906,"endTime":1065.107,"body":"of athletes that are floating around."},{"startTime":1065.107,"endTime":1071.43,"body":"Like one that comes to mind to go, any of"},{"startTime":1065.107,"endTime":1071.43,"body":"the listeners to go take a look at, is"},{"startTime":1071.43,"endTime":1075.953,"body":"this dude, we live in this world where I"},{"startTime":1071.43,"endTime":1075.953,"body":"only know people's Instagram handles."},{"startTime":1075.953,"endTime":1081.636,"body":"I believe it's Keefe West, he's in the UK,"},{"startTime":1075.953,"endTime":1081.636,"body":"like we'll train with AJ Morris sometimes."},{"startTime":1081.816,"endTime":1086.939,"body":"He's the only person I've ever seen max"},{"startTime":1081.816,"endTime":1086.939,"body":"out the Cybex hack squat with like seven"},{"startTime":1086.939,"endTime":1088.34,"body":"plates per side."},{"startTime":1088.34,"endTime":1091.67,"body":"As some like, I think he's young too,"},{"startTime":1088.34,"endTime":1091.67,"body":"maybe like 20."},{"startTime":1091.67,"endTime":1099.436,"body":"425 maybe somewhere like that natural dude"},{"startTime":1091.67,"endTime":1099.436,"body":"with like That is an unheard of amount of"},{"startTime":1099.436,"endTime":1100.898,"body":"plates on that hack squad."},{"startTime":1100.898,"endTime":1108.985,"body":"It's particularly heavy and he he's just a"},{"startTime":1100.898,"endTime":1108.985,"body":"freak and it's really Yeah, like absurd"},{"startTime":1108.985,"endTime":1114.489,"body":"numbers, um, so yeah, it is cool to see uh"},{"startTime":1108.985,"endTime":1114.489,"body":"that"},{"startTime":1114.546,"endTime":1116.166,"body":"Man, it makes me feel small though."},{"startTime":1116.166,"endTime":1120.948,"body":"Like there was definitely a period of time"},{"startTime":1116.166,"endTime":1120.948,"body":"a few years ago when I was hanging out"},{"startTime":1120.948,"endTime":1124.57,"body":"with Nunez and Miner and I'd go up there"},{"startTime":1120.948,"endTime":1124.57,"body":"and get my physique assessed and all that"},{"startTime":1124.57,"endTime":1129.032,"body":"stuff where I really thought that if I"},{"startTime":1124.57,"endTime":1129.032,"body":"really dialed it in that I had what it"},{"startTime":1129.032,"endTime":1131.713,"body":"took to go pro natural bodybuilding."},{"startTime":1131.713,"endTime":1136.115,"body":"And now I look at where it is just two"},{"startTime":1131.713,"endTime":1136.115,"body":"years later and it seems like it's leveled"},{"startTime":1136.115,"endTime":1138.776,"body":"up, you know, ding ding, a new level."},{"startTime":1139.257,"endTime":1140.937,"body":"It just, it really feels that way."},{"startTime":1141.522,"endTime":1146.543,"body":"Yeah, I think it's definitely, definitely"},{"startTime":1141.522,"endTime":1146.543,"body":"the jump to like a new caliber of,"},{"startTime":1146.663,"endTime":1150.304,"body":"especially in the past few years, the"},{"startTime":1146.663,"endTime":1150.304,"body":"level of leanness that it takes, right?"},{"startTime":1150.304,"endTime":1154.705,"body":"Like you look like a really good example,"},{"startTime":1150.304,"endTime":1154.705,"body":"look back to where like Lane Norton and"},{"startTime":1154.705,"endTime":1159.187,"body":"stuff, which you know, not to trying to"},{"startTime":1154.705,"endTime":1159.187,"body":"discredit him or anything."},{"startTime":1159.367,"endTime":1162.528,"body":"I want to say in one of those like his"},{"startTime":1159.367,"endTime":1162.528,"body":"like bigger shows where a lot of those"},{"startTime":1162.528,"endTime":1168.809,"body":"photos and stuff are from, he's reported"},{"startTime":1162.528,"endTime":1168.809,"body":"to be 195 pounds on stage at five foot 10."},{"startTime":1168.81,"endTime":1170.99,"body":"which is fucking huge, you know?"},{"startTime":1170.991,"endTime":1176.413,"body":"But like walnut glutes and stuff weren't"},{"startTime":1170.991,"endTime":1176.413,"body":"like a thing then, like they are now."},{"startTime":1176.413,"endTime":1179.855,"body":"So it's like the level of conditioning is"},{"startTime":1176.413,"endTime":1179.855,"body":"insane."},{"startTime":1179.855,"endTime":1185.334,"body":"And I mean, these guys are doing 50 week"},{"startTime":1179.855,"endTime":1185.334,"body":"preps and stuff, which is bonkers, but."},{"startTime":1185.334,"endTime":1189.537,"body":"mean, back in the day, like if you five,"},{"startTime":1185.334,"endTime":1189.537,"body":"six years ago, if you just showed up with"},{"startTime":1189.537,"endTime":1193.139,"body":"walnut glutes, it almost didn't matter"},{"startTime":1189.537,"endTime":1193.139,"body":"what the rest of your physique look like."},{"startTime":1193.139,"endTime":1195.121,"body":"Like they're like, Oh, that guy's going"},{"startTime":1193.139,"endTime":1195.121,"body":"pro."},{"startTime":1195.121,"endTime":1195.941,"body":"He got lean enough."},{"startTime":1195.941,"endTime":1199.804,"body":"You know, now it's now it's like you not"},{"startTime":1195.941,"endTime":1199.804,"body":"just have to have walnut glutes, but you"},{"startTime":1199.804,"endTime":1203.066,"body":"also have to be fucking massive and have"},{"startTime":1199.804,"endTime":1203.066,"body":"perfect proportions and no weaknesses."},{"startTime":1203.066,"endTime":1206.048,"body":"And it's just, yeah, it's, it's a"},{"startTime":1203.066,"endTime":1206.048,"body":"completely different game."},{"startTime":1206.089,"endTime":1207.99,"body":"All right, quick last update for me."},{"startTime":1207.99,"endTime":1212.073,"body":"Paragon will have new cycles starting on"},{"startTime":1207.99,"endTime":1212.073,"body":"November 20th."},{"startTime":1212.073,"endTime":1213.653,"body":"So literally the day"},{"startTime":1213.706,"endTime":1216.727,"body":"this drops or the day before this drops."},{"startTime":1217.948,"endTime":1220.53,"body":"We're starting new strength cycle with"},{"startTime":1217.948,"endTime":1220.53,"body":"hypertrophy option."},{"startTime":1220.53,"endTime":1225.233,"body":"So this is our new way of doing things"},{"startTime":1220.53,"endTime":1225.233,"body":"because not everyone wants to do strength."},{"startTime":1225.233,"endTime":1228.655,"body":"We provide hypertrophy options with"},{"startTime":1225.233,"endTime":1228.655,"body":"hypertrophy rep ranges and different"},{"startTime":1228.655,"endTime":1230.056,"body":"hypertrophy movements."},{"startTime":1230.156,"endTime":1234.599,"body":"We make it pretty seamless in the app so"},{"startTime":1230.156,"endTime":1234.599,"body":"that you can relatively quickly choose"},{"startTime":1234.599,"endTime":1238.101,"body":"which movement and which rep scheme track"},{"startTime":1234.599,"endTime":1238.101,"body":"you wanna follow."},{"startTime":1239.23,"endTime":1243.071,"body":"but those new cycles will be starting on"},{"startTime":1239.23,"endTime":1243.071,"body":"the 20th and it'll just be a six week"},{"startTime":1243.071,"endTime":1249.033,"body":"strength or hypertrophy cycle which will"},{"startTime":1243.071,"endTime":1249.033,"body":"take us literally through Thanksgiving and"},{"startTime":1249.033,"endTime":1249.594,"body":"Christmas."},{"startTime":1249.594,"endTime":1253.095,"body":"So all of the periods of time that you're"},{"startTime":1249.594,"endTime":1253.095,"body":"going to be eating all the food which"},{"startTime":1253.095,"endTime":1257.157,"body":"actually happens to be the center of our"},{"startTime":1253.095,"endTime":1257.157,"body":"conversation today with these Thanksgiving"},{"startTime":1257.157,"endTime":1258.197,"body":"strategies."},{"startTime":1258.437,"endTime":1263.239,"body":"It would be a great time for you to jump"},{"startTime":1258.437,"endTime":1263.239,"body":"on the new cycle and get super yoked as"},{"startTime":1263.239,"endTime":1264.2,"body":"you eat all the food."},{"startTime":1264.2,"endTime":1266.621,"body":"So yeah, that's all I got."},{"startTime":1266.621,"endTime":1269.041,"body":"And if you have any more updates or we can"},{"startTime":1266.621,"endTime":1269.041,"body":"jump into questions."},{"startTime":1269.394,"endTime":1273.177,"body":"just that my diet is progressing very"},{"startTime":1269.394,"endTime":1273.177,"body":"well."},{"startTime":1273.317,"endTime":1281.024,"body":"I'm just about as lean as I've ever been,"},{"startTime":1273.317,"endTime":1281.024,"body":"but things still feel relatively easy, I"},{"startTime":1281.024,"endTime":1286.602,"body":"would say, which leads into kind of into"},{"startTime":1281.024,"endTime":1286.602,"body":"the first question that we have, so."},{"startTime":1286.602,"endTime":1289.704,"body":"Before we jump into that real quick"},{"startTime":1286.602,"endTime":1289.704,"body":"though, I just want to note that those"},{"startTime":1289.704,"endTime":1293.946,"body":"pictures you posted the other day on"},{"startTime":1289.704,"endTime":1293.946,"body":"Instagram were very telling of the"},{"startTime":1293.946,"endTime":1295.107,"body":"progress that was made."},{"startTime":1295.107,"endTime":1299.069,"body":"And so that's got to be really a…"},{"startTime":1301.354,"endTime":1303.597,"body":"for us, but you must feel really good"},{"startTime":1301.354,"endTime":1303.597,"body":"about that."},{"startTime":1303.597,"endTime":1308.585,"body":"And you know, especially across the chest,"},{"startTime":1303.597,"endTime":1308.585,"body":"shoulders and arms that we mentioned, as"},{"startTime":1308.585,"endTime":1312.552,"body":"we were discussing on your post, it just,"},{"startTime":1308.585,"endTime":1312.552,"body":"it looks very different."},{"startTime":1312.552,"endTime":1316.317,"body":"And that's awesome considering the body"},{"startTime":1312.552,"endTime":1316.317,"body":"weight is the same."},{"startTime":1316.562,"endTime":1321.286,"body":"Yeah, yeah, it was cool to have that like"},{"startTime":1316.562,"endTime":1321.286,"body":"final 44 week comparison."},{"startTime":1321.286,"endTime":1325.23,"body":"It's actually funny in my in my check in"},{"startTime":1321.286,"endTime":1325.23,"body":"this week, Jackson made fun of me because"},{"startTime":1325.23,"endTime":1329.433,"body":"he was like, your photos last week are"},{"startTime":1325.23,"endTime":1329.433,"body":"objectively better, because like my"},{"startTime":1329.433,"endTime":1332.556,"body":"stomach was fucked up that morning and I"},{"startTime":1329.433,"endTime":1332.556,"body":"was like, it is what it is."},{"startTime":1332.556,"endTime":1335.799,"body":"I'm a little bit like bloated and watery,"},{"startTime":1332.556,"endTime":1335.799,"body":"like I'm posting the pictures."},{"startTime":1335.799,"endTime":1340.664,"body":"He's like, you would post like the worst,"},{"startTime":1335.799,"endTime":1340.664,"body":"the worst photos just because like it's"},{"startTime":1340.664,"endTime":1342.61,"body":"the weights are identical and stuff like"},{"startTime":1340.664,"endTime":1342.61,"body":"that."},{"startTime":1342.61,"endTime":1343.13,"body":"Right, right."},{"startTime":1343.13,"endTime":1346.92,"body":"have like, oh, last week's photo set is"},{"startTime":1343.13,"endTime":1346.92,"body":"like significantly better."},{"startTime":1346.92,"endTime":1348.625,"body":"But I'm a stickler."},{"startTime":1348.625,"endTime":1350.109,"body":"I'm a stickler for the rules per se."},{"startTime":1350.109,"endTime":1352.273,"body":"Yeah."},{"startTime":1352.283,"endTime":1353.064,"body":"I know."},{"startTime":1353.324,"endTime":1354.945,"body":"All right, cool, well yeah, let's jump"},{"startTime":1353.324,"endTime":1354.945,"body":"into this."},{"startTime":1354.945,"endTime":1355.966,"body":"Do you want me to read this to you?"},{"startTime":1355.966,"endTime":1358.488,"body":"I know it's a question primarily directed"},{"startTime":1355.966,"endTime":1358.488,"body":"at you real quick."},{"startTime":1358.488,"endTime":1363.552,"body":"Yeah, so you've had minimal caloric"},{"startTime":1358.488,"endTime":1363.552,"body":"adjustments this cut."},{"startTime":1363.552,"endTime":1367.475,"body":"Do you attribute the majority of your"},{"startTime":1363.552,"endTime":1367.475,"body":"deficit to the cardio or your training"},{"startTime":1367.475,"endTime":1369.116,"body":"intensity with Jackson?"},{"startTime":1369.116,"endTime":1372.999,"body":"Additionally, how do you feel with this"},{"startTime":1369.116,"endTime":1372.999,"body":"approach in comparison to previous cutting"},{"startTime":1372.999,"endTime":1376.601,"body":"phases if they were standard caloric drop"},{"startTime":1372.999,"endTime":1376.601,"body":"approach?"},{"startTime":1378.246,"endTime":1384.248,"body":"So yeah, I've had two diet adjustments or"},{"startTime":1378.246,"endTime":1384.248,"body":"calorie adjustments."},{"startTime":1384.248,"endTime":1387.91,"body":"The second one just came at the beginning"},{"startTime":1384.248,"endTime":1387.91,"body":"of last week."},{"startTime":1387.91,"endTime":1395.713,"body":"So I have gone basically from 217 pounds"},{"startTime":1387.91,"endTime":1395.713,"body":"down to what let's call it 200 pounds with"},{"startTime":1395.713,"endTime":1399.635,"body":"only one caloric adjustment, which is at"},{"startTime":1395.713,"endTime":1399.635,"body":"the beginning of the diet, right?"},{"startTime":1399.635,"endTime":1401.495,"body":"We just adjusted carbs down."},{"startTime":1402.176,"endTime":1406.757,"body":"And I cruised 17 pounds through that it"},{"startTime":1402.176,"endTime":1406.757,"body":"took me 17 weeks."},{"startTime":1406.946,"endTime":1408.487,"body":"16 weeks, something like that."},{"startTime":1408.487,"endTime":1411.529,"body":"So, or no 15 weeks."},{"startTime":1412.11,"endTime":1420.438,"body":"So I do, I have some notes here that I do"},{"startTime":1412.11,"endTime":1420.438,"body":"attribute the majority of the of the"},{"startTime":1420.438,"endTime":1424.482,"body":"deficit really to consistency, right,"},{"startTime":1420.438,"endTime":1424.482,"body":"brutally consistent."},{"startTime":1424.482,"endTime":1428.766,"body":"And I think this is something that people"},{"startTime":1424.482,"endTime":1428.766,"body":"really, really overstate if you're"},{"startTime":1428.766,"endTime":1432.669,"body":"following like a macronutrient based"},{"startTime":1428.766,"endTime":1432.669,"body":"approach where you're having"},{"startTime":1432.882,"endTime":1437.343,"body":"you know, let's say two or three, let's"},{"startTime":1432.882,"endTime":1437.343,"body":"call it, let's call it like three plus"},{"startTime":1437.343,"endTime":1441.984,"body":"meals, like outside of your home that are"},{"startTime":1437.343,"endTime":1441.984,"body":"not cooked and prepared by you."},{"startTime":1442.624,"endTime":1445.145,"body":"Your accuracy goes down, right?"},{"startTime":1445.145,"endTime":1448.066,"body":"And that's just, we know that's the nature"},{"startTime":1445.145,"endTime":1448.066,"body":"of the game."},{"startTime":1448.066,"endTime":1453.207,"body":"If you're planning more variation in your"},{"startTime":1448.066,"endTime":1453.207,"body":"accuracy goes down, right?"},{"startTime":1453.207,"endTime":1458.389,"body":"Everyone has to have that kind of trade"},{"startTime":1453.207,"endTime":1458.389,"body":"off for that, that spectrum of where fits"},{"startTime":1458.389,"endTime":1459.189,"body":"best for you."},{"startTime":1459.189,"endTime":1461.249,"body":"But just you have to."},{"startTime":1461.374,"endTime":1466.397,"body":"Be honest in that the more variation there"},{"startTime":1461.374,"endTime":1466.397,"body":"is in your diet The less the smaller your"},{"startTime":1466.397,"endTime":1470.78,"body":"margins for success are and that's why"},{"startTime":1466.397,"endTime":1470.78,"body":"people are typically move slower when they"},{"startTime":1470.78,"endTime":1473.241,"body":"take this approach I have not taken that"},{"startTime":1470.78,"endTime":1473.241,"body":"approach."},{"startTime":1473.241,"endTime":1479.185,"body":"I've just followed the exact same meal"},{"startTime":1473.241,"endTime":1479.185,"body":"plan day in day out I get one sushi free"},{"startTime":1479.185,"endTime":1484.028,"body":"meal on the weekend, which is typically"},{"startTime":1479.185,"endTime":1484.028,"body":"over the same thing Anyway, and ever so"},{"startTime":1484.028,"endTime":1486.809,"body":"recently we started adding in a second"},{"startTime":1484.028,"endTime":1486.809,"body":"high day"},{"startTime":1486.866,"endTime":1493.229,"body":"because I was, my fatigue was rapidly kind"},{"startTime":1486.866,"endTime":1493.229,"body":"of catching up to us again and again and"},{"startTime":1493.229,"endTime":1495.21,"body":"again."},{"startTime":1495.43,"endTime":1498.832,"body":"So what do I attribute the majority of the"},{"startTime":1495.43,"endTime":1498.832,"body":"deficit to?"},{"startTime":1498.912,"endTime":1501.073,"body":"We have very long training sessions,"},{"startTime":1498.912,"endTime":1501.073,"body":"right?"},{"startTime":1501.073,"endTime":1503.995,"body":"Every single training session is at least"},{"startTime":1501.073,"endTime":1503.995,"body":"two and a half hours, right?"},{"startTime":1503.995,"endTime":1507.037,"body":"And we're doing that on average four times"},{"startTime":1503.995,"endTime":1507.037,"body":"per week."},{"startTime":1507.037,"endTime":1510.859,"body":"So like four point X, sometimes we end up"},{"startTime":1507.037,"endTime":1510.859,"body":"with a fifth training day in there."},{"startTime":1510.859,"endTime":1515.161,"body":"It's just simply more time of work being"},{"startTime":1510.859,"endTime":1515.161,"body":"done."},{"startTime":1516.198,"endTime":1519.658,"body":"Every single day, whether that's a"},{"startTime":1516.198,"endTime":1519.658,"body":"training day or a non-training day, I am"},{"startTime":1519.658,"endTime":1524.94,"body":"in the sauna or the hot bath for 17 to 18"},{"startTime":1519.658,"endTime":1524.94,"body":"minutes."},{"startTime":1525.54,"endTime":1530.501,"body":"So higher body temperature and in higher"},{"startTime":1525.54,"endTime":1530.501,"body":"prolonged heart rate from those, I am"},{"startTime":1530.501,"endTime":1535.723,"body":"regularly sweating like an hour and a half"},{"startTime":1530.501,"endTime":1535.723,"body":"later still sitting once I'm home eating"},{"startTime":1535.723,"endTime":1537.843,"body":"breakfast or whatever after those, I'm"},{"startTime":1535.723,"endTime":1537.843,"body":"still sweating."},{"startTime":1537.843,"endTime":1539.644,"body":"So there's that."},{"startTime":1539.904,"endTime":1544.425,"body":"And then I have 30-minute cardio, sorry, I"},{"startTime":1539.904,"endTime":1544.425,"body":"lied, 40-minute cardio sessions three"},{"startTime":1544.425,"endTime":1545.522,"body":"times per week."},{"startTime":1545.522,"endTime":1546.302,"body":"in the morning, right?"},{"startTime":1546.302,"endTime":1550.764,"body":"And those are, I am very, very sweaty"},{"startTime":1546.302,"endTime":1550.764,"body":"there."},{"startTime":1550.764,"endTime":1553.026,"body":"And it's pretty much hot here most of the"},{"startTime":1550.764,"endTime":1553.026,"body":"time."},{"startTime":1553.026,"endTime":1556.127,"body":"So I'm, I'm generally sweaty a lot."},{"startTime":1556.248,"endTime":1562.311,"body":"So I think between those three, I do"},{"startTime":1556.248,"endTime":1562.311,"body":"attribute that to why we could, I just"},{"startTime":1562.311,"endTime":1567.153,"body":"have a lot more activity, you know, being"},{"startTime":1562.311,"endTime":1567.153,"body":"done in hard activity."},{"startTime":1567.554,"endTime":1570.915,"body":"Hard is in terms of like just relative"},{"startTime":1567.554,"endTime":1570.915,"body":"intensity."},{"startTime":1571.096,"endTime":1574.377,"body":"So I do attribute a lot of that to it."},{"startTime":1575.582,"endTime":1577.843,"body":"And everything comes back to the"},{"startTime":1575.582,"endTime":1577.843,"body":"consistency."},{"startTime":1577.843,"endTime":1583.225,"body":"I've never been as consistent as I am"},{"startTime":1577.843,"endTime":1583.225,"body":"right now or in this year."},{"startTime":1583.685,"endTime":1586.446,"body":"And I think that really does change"},{"startTime":1583.685,"endTime":1586.446,"body":"everything."},{"startTime":1586.446,"endTime":1590.808,"body":"It absolutely changes everything because"},{"startTime":1586.446,"endTime":1590.808,"body":"it just removes decision-making and you're"},{"startTime":1590.808,"endTime":1594.009,"body":"just copy pasta every single day, right?"},{"startTime":1594.009,"endTime":1596.63,"body":"And it makes it very, it's bulletproof."},{"startTime":1596.63,"endTime":1604.313,"body":"So now how do I feel with this approach in"},{"startTime":1596.63,"endTime":1604.313,"body":"comparison to previous cutting phases?"},{"startTime":1604.77,"endTime":1609.513,"body":"I will say I prefer the cardio over the"},{"startTime":1604.77,"endTime":1609.513,"body":"steps because I feel like I can"},{"startTime":1609.513,"endTime":1611.295,"body":"compartmentalize it, right?"},{"startTime":1611.295,"endTime":1616.899,"body":"On my non-training days, I wake up, I'm at"},{"startTime":1611.295,"endTime":1616.899,"body":"the gym by 7.30, I do my cardio, some abs,"},{"startTime":1616.899,"endTime":1621.062,"body":"sauna stuff, I'm home by like 9.30, 10,"},{"startTime":1616.899,"endTime":1621.062,"body":"and I have this whole day to work and I"},{"startTime":1621.062,"endTime":1622.583,"body":"don't have to leave again."},{"startTime":1623.284,"endTime":1626.466,"body":"I don't personally don't like the like,"},{"startTime":1623.284,"endTime":1626.466,"body":"oh, it's 2 p.m."},{"startTime":1626.466,"endTime":1630.229,"body":"I need to go for this like 30 minute walk"},{"startTime":1626.466,"endTime":1630.229,"body":"again or anything like that."},{"startTime":1630.229,"endTime":1630.749,"body":"I"},{"startTime":1631.398,"endTime":1634.641,"body":"Especially if you're just doing like laps"},{"startTime":1631.398,"endTime":1634.641,"body":"in the neighborhood, it's I've just never"},{"startTime":1634.641,"endTime":1635.902,"body":"really loved it."},{"startTime":1635.962,"endTime":1641.028,"body":"Um, for me, I rather just get my heart"},{"startTime":1635.962,"endTime":1641.028,"body":"rate up and get a little bit sweatier."},{"startTime":1641.028,"endTime":1646.213,"body":"And I think from an overall health"},{"startTime":1641.028,"endTime":1646.213,"body":"perspective, I think the zone to ask"},{"startTime":1646.333,"endTime":1652.98,"body":"cardio sessions are more correlative with"},{"startTime":1646.333,"endTime":1652.98,"body":"better overall health than just the steps."},{"startTime":1656.786,"endTime":1657.426,"body":"Yeah."},{"startTime":1657.586,"endTime":1662.249,"body":"And I think just, no, we planned having"},{"startTime":1657.586,"endTime":1662.249,"body":"plenty of time, right?"},{"startTime":1662.249,"endTime":1665.191,"body":"So it's not like, Hey, we're going to diet"},{"startTime":1662.249,"endTime":1665.191,"body":"for eight weeks, or we're going to diet"},{"startTime":1665.191,"endTime":1666.592,"body":"for six weeks."},{"startTime":1666.592,"endTime":1668.534,"body":"It's, we're going to start a diet."},{"startTime":1668.534,"endTime":1669.754,"body":"We're going to make some adjustments."},{"startTime":1669.754,"endTime":1673.277,"body":"We're going to keep training and we're"},{"startTime":1669.754,"endTime":1673.277,"body":"just going to, it was open-ended."},{"startTime":1673.277,"endTime":1677.6,"body":"I said, Hey, majority of my diets have"},{"startTime":1673.277,"endTime":1677.6,"body":"been about 20 weeks, but let's just, let's"},{"startTime":1677.6,"endTime":1678.36,"body":"just see what happens."},{"startTime":1678.36,"endTime":1681.122,"body":"This one will end up being longer than 20"},{"startTime":1678.36,"endTime":1681.122,"body":"weeks."},{"startTime":1681.122,"endTime":1684.825,"body":"But like I said earlier in the episode,"},{"startTime":1681.122,"endTime":1684.825,"body":"I'm already about as lean as I ever have"},{"startTime":1684.825,"endTime":1685.505,"body":"been."},{"startTime":1687.062,"endTime":1689.425,"body":"So we'll just keep pushing it."},{"startTime":1689.425,"endTime":1693.932,"body":"And I decided I'll push it till I'm a"},{"startTime":1689.425,"endTime":1693.932,"body":"little bit miserable because I'm still"},{"startTime":1693.932,"endTime":1696.214,"body":"essentially having fun right now."},{"startTime":1696.235,"endTime":1701.201,"body":"So I feel like it would be kind of a waste"},{"startTime":1696.235,"endTime":1701.201,"body":"to cut it early here."},{"startTime":1701.802,"endTime":1702.983,"body":"Yeah, that's awesome, man."},{"startTime":1702.983,"endTime":1710.189,"body":"I actually recently was thinking a lot"},{"startTime":1702.983,"endTime":1710.189,"body":"about this idea of steps versus cardio"},{"startTime":1710.189,"endTime":1711.81,"body":"when it comes to dieting."},{"startTime":1712.391,"endTime":1713.452,"body":"And I was talking about it."},{"startTime":1713.452,"endTime":1718.376,"body":"I was on a round table with Dave and Abel"},{"startTime":1713.452,"endTime":1718.376,"body":"a week ago, and we were talking about that"},{"startTime":1718.376,"endTime":1719.157,"body":"as well."},{"startTime":1719.157,"endTime":1722.94,"body":"And somebody in the comments of the"},{"startTime":1719.157,"endTime":1722.94,"body":"YouTube clip that Dave posted actually"},{"startTime":1722.94,"endTime":1728.325,"body":"brought up that there's like some studies"},{"startTime":1722.94,"endTime":1728.325,"body":"showing that appetite regulation is better"},{"startTime":1728.325,"endTime":1729.645,"body":"with cardio."},{"startTime":1729.978,"endTime":1732.158,"body":"like when you actually do proper cardio."},{"startTime":1732.339,"endTime":1736.101,"body":"And I was, because this was on the heels"},{"startTime":1732.339,"endTime":1736.101,"body":"of me noting on the podcast that, you"},{"startTime":1736.101,"endTime":1741.043,"body":"know, last, the cuts that I've done over"},{"startTime":1736.101,"endTime":1741.043,"body":"the prior years, when I would do caloric"},{"startTime":1741.043,"endTime":1744.245,"body":"deficit and steps, I was always hungry."},{"startTime":1744.245,"endTime":1747.906,"body":"I just felt like very food focused and"},{"startTime":1744.245,"endTime":1747.906,"body":"hungry all the time."},{"startTime":1748.587,"endTime":1751.288,"body":"Even if I was trying to convince myself"},{"startTime":1748.587,"endTime":1751.288,"body":"that I wasn't."},{"startTime":1752.269,"endTime":1754.046,"body":"And this time,"},{"startTime":1754.046,"endTime":1758.009,"body":"doing the cardio, even though my cardio"},{"startTime":1754.046,"endTime":1758.009,"body":"was excessive, but doing cardio and not"},{"startTime":1758.009,"endTime":1762.674,"body":"focusing on steps, it felt like my hunger"},{"startTime":1758.009,"endTime":1762.674,"body":"was much more manageable."},{"startTime":1762.814,"endTime":1766.898,"body":"And maybe there was just enough metabolic"},{"startTime":1762.814,"endTime":1766.898,"body":"activity going on in my body that I was"},{"startTime":1766.898,"endTime":1769.321,"body":"able to eat enough so that I didn't feel"},{"startTime":1766.898,"endTime":1769.321,"body":"hungry."},{"startTime":1769.321,"endTime":1771.202,"body":"I didn't feel quite as restricted."},{"startTime":1771.343,"endTime":1772.404,"body":"So that's interesting."},{"startTime":1772.404,"endTime":1775.687,"body":"And then second, you mentioned eating"},{"startTime":1772.404,"endTime":1775.687,"body":"meals out."},{"startTime":1776.047,"endTime":1778.449,"body":"How often, or is it just on your?"},{"startTime":1779.198,"endTime":1782.768,"body":"refuel day or whatever you want to call it"},{"startTime":1779.198,"endTime":1782.768,"body":"where you would eat something out or like"},{"startTime":1782.768,"endTime":1786.297,"body":"how often in a week are you Eating"},{"startTime":1782.768,"endTime":1786.297,"body":"something that's not prepared at home"},{"startTime":1787.806,"endTime":1790.489,"body":"So this is a really good question."},{"startTime":1790.489,"endTime":1793.973,"body":"And I'm kind of eating my words or"},{"startTime":1790.489,"endTime":1793.973,"body":"becoming a hypocrite here a little bit."},{"startTime":1794.315,"endTime":1799.781,"body":"I have one meal out that is sushi weekly."},{"startTime":1800.864,"endTime":1802.345,"body":"That is my meal out."},{"startTime":1802.926,"endTime":1806.427,"body":"I cook my own breakfast every morning,"},{"startTime":1802.926,"endTime":1806.427,"body":"which I post a lot on Instagram, which you"},{"startTime":1806.427,"endTime":1811.568,"body":"guys see every other meal I eat comes from"},{"startTime":1806.427,"endTime":1811.568,"body":"two restaurants."},{"startTime":1811.788,"endTime":1815.809,"body":"One is a place here called macro kitchen,"},{"startTime":1811.788,"endTime":1815.809,"body":"which is run by our friends, Matt and"},{"startTime":1815.809,"endTime":1816.569,"body":"Hennem."},{"startTime":1816.629,"endTime":1819.77,"body":"They are Hennem does the majority of it."},{"startTime":1819.77,"endTime":1822.571,"body":"She is super anal about everything."},{"startTime":1822.571,"endTime":1824.351,"body":"Everything is down to the gram, right?"},{"startTime":1824.351,"endTime":1829.133,"body":"So and they've prepared my meals for the"},{"startTime":1824.351,"endTime":1829.133,"body":"entirety of the year, right?"},{"startTime":1829.133,"endTime":1831.373,"body":"And I just on repeat order every week."},{"startTime":1831.373,"endTime":1832.354,"body":"I play, you know."},{"startTime":1832.354,"endTime":1834.996,"body":"they or they deliver me the exact same"},{"startTime":1832.354,"endTime":1834.996,"body":"food."},{"startTime":1835.117,"endTime":1839.521,"body":"So while I'm not cooking it myself, it"},{"startTime":1835.117,"endTime":1839.521,"body":"doesn't change right and I know exactly"},{"startTime":1839.521,"endTime":1839.922,"body":"what that is."},{"startTime":1839.922,"endTime":1843.505,"body":"It's been in for literally 11 months now."},{"startTime":1844.086,"endTime":1848.271,"body":"The second place I will order from is Pump"},{"startTime":1844.086,"endTime":1848.271,"body":"Kitchen, which is owned by Jackson."},{"startTime":1848.271,"endTime":1850.853,"body":"So again, he's anal on the"},{"startTime":1850.95,"endTime":1854.011,"body":"macronutrients and everything being"},{"startTime":1850.95,"endTime":1854.011,"body":"incredibly precise."},{"startTime":1854.011,"endTime":1857.133,"body":"That is essentially the crux of these two"},{"startTime":1854.011,"endTime":1857.133,"body":"businesses."},{"startTime":1857.133,"endTime":1862.596,"body":"So I guess I am being slightly"},{"startTime":1857.133,"endTime":1862.596,"body":"hypocritical there in that I don't prepare"},{"startTime":1862.596,"endTime":1867.579,"body":"them, but they come from the exact same"},{"startTime":1862.596,"endTime":1867.579,"body":"chefs who make my same order every single"},{"startTime":1867.579,"endTime":1867.979,"body":"week."},{"startTime":1867.979,"endTime":1870.0,"body":"It's been completely dialed in."},{"startTime":1870.04,"endTime":1874.083,"body":"And people that I really respect have put"},{"startTime":1870.04,"endTime":1874.083,"body":"their name on it."},{"startTime":1874.083,"endTime":1875.423,"body":"This is what's in it."},{"startTime":1875.423,"endTime":1878.945,"body":"And I do believe that because I order the"},{"startTime":1875.423,"endTime":1878.945,"body":"exact same things."},{"startTime":1879.818,"endTime":1881.98,"body":"things have worked, you know, from that."},{"startTime":1882.214,"endTime":1885.855,"body":"Yeah, I mean, it's essentially home"},{"startTime":1882.214,"endTime":1885.855,"body":"cooking in that you trust them that"},{"startTime":1885.855,"endTime":1888.677,"body":"they're being accurate with what they're"},{"startTime":1885.855,"endTime":1888.677,"body":"putting in there that you're not going to"},{"startTime":1888.677,"endTime":1893.339,"body":"a restaurant that's going to be pouring"},{"startTime":1888.677,"endTime":1893.339,"body":"oil that's untracked onto everything, et"},{"startTime":1893.339,"endTime":1894.12,"body":"cetera, et cetera."},{"startTime":1894.12,"endTime":1896.841,"body":"I mean, you're pretty confident where the"},{"startTime":1894.12,"endTime":1896.841,"body":"macros are coming from."},{"startTime":1896.841,"endTime":1901.603,"body":"So it's almost as if it's home cooking,"},{"startTime":1896.841,"endTime":1901.603,"body":"but in someone else's kitchen."},{"startTime":1901.603,"endTime":1902.384,"body":"Yeah, cool."},{"startTime":1902.384,"endTime":1902.824,"body":"That makes sense."},{"startTime":1902.824,"endTime":1903.224,"body":"All right."},{"startTime":1903.224,"endTime":1904.645,"body":"That's all I got on that one."},{"startTime":1905.225,"endTime":1906.485,"body":"Uh, you done with that question?"},{"startTime":1906.622,"endTime":1907.311,"body":"Yeah."},{"startTime":1908.718,"endTime":1913.611,"body":"Tips on managing eating protocols that"},{"startTime":1908.718,"endTime":1913.611,"body":"differ from partners or families wishes"},{"startTime":1913.611,"endTime":1914.693,"body":"and needs"},{"startTime":1915.03,"endTime":1919.038,"body":"I think this one, I think we may answer"},{"startTime":1915.03,"endTime":1919.038,"body":"this in kind of a few different ways, and"},{"startTime":1919.038,"endTime":1923.286,"body":"I think you would have some very good"},{"startTime":1919.038,"endTime":1923.286,"body":"perspective on this one, Brian, as having"},{"startTime":1923.286,"endTime":1925.851,"body":"like a family, and you know, wife,"},{"startTime":1923.286,"endTime":1925.851,"body":"children, those sorts of things."},{"startTime":1925.851,"endTime":1927.473,"body":"What are your thoughts here?"},{"startTime":1927.634,"endTime":1933.257,"body":"Well, so we did cover this in a sense in"},{"startTime":1927.634,"endTime":1933.257,"body":"the episode that we did about when your"},{"startTime":1933.257,"endTime":1937.259,"body":"significant other doesn't have the same"},{"startTime":1933.257,"endTime":1937.259,"body":"goals or objectives as you."},{"startTime":1937.259,"endTime":1941.921,"body":"And I think we centered more on that with"},{"startTime":1937.259,"endTime":1941.921,"body":"like training than we did lifestyle."},{"startTime":1941.921,"endTime":1946.844,"body":"Um, but I do think that we covered the"},{"startTime":1941.921,"endTime":1946.844,"body":"lifestyle piece as well in that episode."},{"startTime":1946.844,"endTime":1951.446,"body":"So we'll have to, um, find what episode"},{"startTime":1946.844,"endTime":1951.446,"body":"number that was and drop it into the show"},{"startTime":1951.446,"endTime":1952.187,"body":"notes."},{"startTime":1952.187,"endTime":1957.429,"body":"But um, my thoughts on this are that"},{"startTime":1958.53,"endTime":1968.894,"body":"when you prepare food for your family, it"},{"startTime":1958.53,"endTime":1968.894,"body":"is relatively easy to prepare things in a"},{"startTime":1968.894,"endTime":1975.336,"body":"manner where you can eat certain parts of"},{"startTime":1968.894,"endTime":1975.336,"body":"the meal and not other parts of the meal."},{"startTime":1977.257,"endTime":1982.419,"body":"So as an example, let me think for a"},{"startTime":1977.257,"endTime":1982.419,"body":"second."},{"startTime":1982.439,"endTime":1987.721,"body":"I often eat chicken, rice, and a veggie or"},{"startTime":1982.439,"endTime":1987.721,"body":"a fruit."},{"startTime":1988.01,"endTime":1991.752,"body":"as like at least one, maybe two meals a"},{"startTime":1988.01,"endTime":1991.752,"body":"day."},{"startTime":1991.973,"endTime":1999.099,"body":"And my family is not always a huge fan of"},{"startTime":1991.973,"endTime":1999.099,"body":"eating the exact same thing as me."},{"startTime":1999.099,"endTime":2004.463,"body":"My wife's not a huge fan of large portions"},{"startTime":1999.099,"endTime":2004.463,"body":"of chicken, and my son won't eat chicken"},{"startTime":2004.463,"endTime":2006.765,"body":"at all unless it's in a chicken nugget."},{"startTime":2008.547,"endTime":2013.511,"body":"And so it's a process of kind of preparing"},{"startTime":2008.547,"endTime":2013.511,"body":"four things."},{"startTime":2013.511,"endTime":2017.31,"body":"So my meal is chicken, rice, and a veggie"},{"startTime":2013.511,"endTime":2017.31,"body":"or a fruit."},{"startTime":2017.31,"endTime":2022.656,"body":"But oftentimes there's then a fourth item"},{"startTime":2017.31,"endTime":2022.656,"body":"prepared that I probably won't be eating,"},{"startTime":2023.157,"endTime":2028.162,"body":"depending on where I am in my goals for"},{"startTime":2023.157,"endTime":2028.162,"body":"the season."},{"startTime":2028.784,"endTime":2033.589,"body":"And so maybe that meal is chicken rice, a"},{"startTime":2028.784,"endTime":2033.589,"body":"veggie and..."},{"startTime":2035.734,"endTime":2042.898,"body":"pizza or chicken rice, veggie and pasta"},{"startTime":2035.734,"endTime":2042.898,"body":"with butter or I mean, whatever, whatever"},{"startTime":2042.898,"endTime":2048.08,"body":"it is, a lot of that is what Kim is going"},{"startTime":2042.898,"endTime":2048.08,"body":"to eat or what Bryson is going to eat."},{"startTime":2049.201,"endTime":2050.001,"body":"And"},{"startTime":2051.942,"endTime":2054.343,"body":"Yeah, it's very complicated."},{"startTime":2054.343,"endTime":2058.544,"body":"I'm stumbling over my thoughts and words"},{"startTime":2054.343,"endTime":2058.544,"body":"here because there isn't like a super easy"},{"startTime":2058.544,"endTime":2063.466,"body":"solution to it aside from kind of"},{"startTime":2058.544,"endTime":2063.466,"body":"accepting sometimes that maybe you have to"},{"startTime":2063.466,"endTime":2065.827,"body":"make an additional food item."},{"startTime":2065.907,"endTime":2069.849,"body":"And then you have to abstain from eating"},{"startTime":2065.907,"endTime":2069.849,"body":"that item yourself depending on where you"},{"startTime":2069.849,"endTime":2072.23,"body":"are in your nutritional periodization."},{"startTime":2073.59,"endTime":2077.672,"body":"Or you can find ways to make the food that"},{"startTime":2073.59,"endTime":2077.672,"body":"you're making appropriate for you."},{"startTime":2077.672,"endTime":2081.453,"body":"So say we're having pasta for dinner and"},{"startTime":2081.474,"endTime":2087.197,"body":"I know that my son is gonna put butter and"},{"startTime":2081.474,"endTime":2087.197,"body":"Parmesan cheese on his pasta."},{"startTime":2088.138,"endTime":2091.561,"body":"But I'm gonna prepare mine differently"},{"startTime":2088.138,"endTime":2091.561,"body":"because I'm gonna have some sort of meat"},{"startTime":2091.561,"endTime":2096.885,"body":"in there and, and maybe like some broccoli"},{"startTime":2091.561,"endTime":2096.885,"body":"or whatever other vegetable wants to be"},{"startTime":2096.885,"endTime":2098.106,"body":"included in there."},{"startTime":2098.106,"endTime":2099.567,"body":"And I know he's not going to eat that."},{"startTime":2099.567,"endTime":2103.69,"body":"But the base of the meal being the pasta"},{"startTime":2099.567,"endTime":2103.69,"body":"can still be the base of the meal because"},{"startTime":2103.69,"endTime":2105.091,"body":"everybody's gonna eat the pasta."},{"startTime":2105.091,"endTime":2107.252,"body":"It's just prepared slightly differently."},{"startTime":2107.312,"endTime":2108.333,"body":"And so I don't know."},{"startTime":2108.333,"endTime":2109.333,"body":"I find it."},{"startTime":2109.75,"endTime":2113.052,"body":"not overly complicated and I try not to"},{"startTime":2109.75,"endTime":2113.052,"body":"overthink it."},{"startTime":2113.192,"endTime":2116.794,"body":"Um, I just really focus on what I need to"},{"startTime":2113.192,"endTime":2116.794,"body":"consume."},{"startTime":2116.794,"endTime":2122.879,"body":"And then I make enough options for others"},{"startTime":2116.794,"endTime":2122.879,"body":"to consume too, so that they're, they're"},{"startTime":2122.879,"endTime":2123.879,"body":"content as well."},{"startTime":2123.879,"endTime":2126.681,"body":"And yeah, I mean, those are, those are my"},{"startTime":2123.879,"endTime":2126.681,"body":"thoughts on it."},{"startTime":2126.681,"endTime":2127.661,"body":"What do you think?"},{"startTime":2128.294,"endTime":2132.635,"body":"Okay, yeah, I was interested to hear,"},{"startTime":2128.294,"endTime":2132.635,"body":"because you have like practical real world"},{"startTime":2132.635,"endTime":2136.217,"body":"experience with like a more family dynamic"},{"startTime":2132.635,"endTime":2136.217,"body":"per se."},{"startTime":2136.217,"endTime":2141.879,"body":"Well, the conversation that I have with"},{"startTime":2136.217,"endTime":2141.879,"body":"clients when this comes up is, you need to"},{"startTime":2141.879,"endTime":2147.562,"body":"communicate with your wife, husband,"},{"startTime":2141.879,"endTime":2147.562,"body":"partner, however that dynamic is in"},{"startTime":2147.562,"endTime":2148.482,"body":"family."},{"startTime":2148.522,"endTime":2152.864,"body":"And the most common time we're really"},{"startTime":2148.522,"endTime":2152.864,"body":"talking here is a calorie deficit, we're"},{"startTime":2152.864,"endTime":2153.764,"body":"dieting, right?"},{"startTime":2153.764,"endTime":2154.985,"body":"Let's be honest."},{"startTime":2155.065,"endTime":2157.018,"body":"And you just explain it as such as like,"},{"startTime":2157.018,"endTime":2161.48,"body":"If it's coming, like if we are having, if"},{"startTime":2157.018,"endTime":2161.48,"body":"we are in the calorie deficit because we"},{"startTime":2161.48,"endTime":2166.763,"body":"have like a health concern, we are 30%"},{"startTime":2161.48,"endTime":2166.763,"body":"body fat, we have bad biomarkers and we"},{"startTime":2166.763,"endTime":2172.786,"body":"need to get into a healthier standpoint,"},{"startTime":2166.763,"endTime":2172.786,"body":"it is very easy to frame that as such as"},{"startTime":2172.786,"endTime":2178.509,"body":"saying, I am taking this big health"},{"startTime":2172.786,"endTime":2178.509,"body":"initiative because I am concerned about,"},{"startTime":2178.629,"endTime":2179.409,"body":"you know,"},{"startTime":2180.338,"endTime":2186.387,"body":"my longevity in life being a head of this"},{"startTime":2180.338,"endTime":2186.387,"body":"household, I need to make some changes."},{"startTime":2186.387,"endTime":2192.016,"body":"When you frame something as such, it's"},{"startTime":2186.387,"endTime":2192.016,"body":"very unreasonable for your wife, husband,"},{"startTime":2192.016,"endTime":2193.394,"body":"partner, whatever to be like."},{"startTime":2193.394,"endTime":2197.235,"body":"that's ridiculous, you need to eat this"},{"startTime":2193.394,"endTime":2197.235,"body":"pasta that I'm making for the family,"},{"startTime":2197.235,"endTime":2197.855,"body":"right?"},{"startTime":2197.855,"endTime":2201.717,"body":"So I think everything, when I approach"},{"startTime":2197.855,"endTime":2201.717,"body":"this conversation with clients, always"},{"startTime":2201.717,"endTime":2207.159,"body":"comes back to clearly communicating,"},{"startTime":2201.717,"endTime":2207.159,"body":"right, it's not, I can't eat this, it's"},{"startTime":2207.159,"endTime":2212.381,"body":"not on my planet, many times people don't"},{"startTime":2207.159,"endTime":2212.381,"body":"understand why, right, or it's only one"},{"startTime":2212.381,"endTime":2214.441,"body":"meal per day, why can't you eat?"},{"startTime":2214.826,"endTime":2219.349,"body":"blah for three meals per day and eat this"},{"startTime":2214.826,"endTime":2219.349,"body":"for the one meal per day."},{"startTime":2219.349,"endTime":2221.731,"body":"Well, it's a 1500 calorie meal."},{"startTime":2221.731,"endTime":2223.352,"body":"That's fucking why."},{"startTime":2223.533,"endTime":2229.618,"body":"And many times it's people that aren't"},{"startTime":2223.533,"endTime":2229.618,"body":"intimately familiar with many of these"},{"startTime":2229.618,"endTime":2234.262,"body":"conversations that Brian and I have with"},{"startTime":2229.618,"endTime":2234.262,"body":"all the listeners every week just don't"},{"startTime":2234.262,"endTime":2235.322,"body":"understand."},{"startTime":2235.823,"endTime":2241.107,"body":"So what I say is you need to just clearly"},{"startTime":2235.823,"endTime":2241.107,"body":"and effectively communicate the reason"},{"startTime":2241.107,"endTime":2241.908,"body":"why."},{"startTime":2241.908,"endTime":2243.949,"body":"Say this isn't forever."},{"startTime":2244.154,"endTime":2250.176,"body":"It might be we're starting with this"},{"startTime":2244.154,"endTime":2250.176,"body":"16-week dieting phase or whatever it is,"},{"startTime":2250.536,"endTime":2254.718,"body":"and we would typically have something"},{"startTime":2250.536,"endTime":2254.718,"body":"like, okay, what are the non-negotiables"},{"startTime":2254.718,"endTime":2256.379,"body":"in your relationship?"},{"startTime":2256.379,"endTime":2259.28,"body":"The wife wants a date night, wonderful."},{"startTime":2259.28,"endTime":2264.222,"body":"We can work in a date night once every two"},{"startTime":2259.28,"endTime":2264.222,"body":"weeks, maybe once every week, but we're"},{"startTime":2264.222,"endTime":2269.204,"body":"gonna try and steer those things to these"},{"startTime":2264.222,"endTime":2269.204,"body":"sorts of restaurants, not the fucking"},{"startTime":2269.204,"endTime":2272.925,"body":"chicken sandwich waffle place down the"},{"startTime":2269.204,"endTime":2272.925,"body":"street sort of thing."},{"startTime":2272.925,"endTime":2273.545,"body":"So."},{"startTime":2273.758,"endTime":2277.905,"body":"I always approach it from such, what is"},{"startTime":2273.758,"endTime":2277.905,"body":"the context of the goal?"},{"startTime":2277.905,"endTime":2283.774,"body":"How long might that goal take us to"},{"startTime":2277.905,"endTime":2283.774,"body":"achieve in presenting it at as such there"},{"startTime":2283.774,"endTime":2286.077,"body":"and just being open and communicating."},{"startTime":2287.27,"endTime":2291.451,"body":"Yeah, that's a good point that you brought"},{"startTime":2287.27,"endTime":2291.451,"body":"up there about the health initiative"},{"startTime":2291.451,"endTime":2296.552,"body":"piece, because that wasn't the framework"},{"startTime":2291.451,"endTime":2296.552,"body":"by which I was answering the question."},{"startTime":2296.552,"endTime":2298.773,"body":"I think that it's tough."},{"startTime":2298.773,"endTime":2302.174,"body":"Like it's easier when it's a health"},{"startTime":2298.773,"endTime":2302.174,"body":"initiative, I think, because then you have"},{"startTime":2302.174,"endTime":2306.976,"body":"a legit, like, stand, you can stand on a"},{"startTime":2302.174,"endTime":2306.976,"body":"podium and be like, look, this is this is"},{"startTime":2306.976,"endTime":2308.796,"body":"the most important thing right now."},{"startTime":2309.676,"endTime":2312.837,"body":"When you're doing it for a goal oriented"},{"startTime":2309.676,"endTime":2312.837,"body":"purpose, I think it complicates things a"},{"startTime":2312.837,"endTime":2313.737,"body":"little bit."},{"startTime":2313.75,"endTime":2318.012,"body":"And I just keep reflecting on a"},{"startTime":2313.75,"endTime":2318.012,"body":"conversation that I heard Steve Hall have"},{"startTime":2318.012,"endTime":2322.494,"body":"with on one of his podcasts relatively"},{"startTime":2318.012,"endTime":2322.494,"body":"recently, where he was talking about how"},{"startTime":2322.614,"endTime":2327.937,"body":"his macro plan for the year, like he plans"},{"startTime":2322.614,"endTime":2327.937,"body":"out his entire year of periodization for"},{"startTime":2327.937,"endTime":2329.338,"body":"nutrition and training."},{"startTime":2329.598,"endTime":2332.42,"body":"And he said, well, the way I wrote this"},{"startTime":2329.598,"endTime":2332.42,"body":"plan up was that I'm supposed to do a"},{"startTime":2332.42,"endTime":2334.621,"body":"three-week mini cut over Christmas."},{"startTime":2334.881,"endTime":2338.643,"body":"And he was like, I don't know how that's"},{"startTime":2334.881,"endTime":2338.643,"body":"going to go because I'm like going with my"},{"startTime":2338.643,"endTime":2341.965,"body":"girlfriend to visit her parents and we're"},{"startTime":2338.643,"endTime":2341.965,"body":"going to be going out to eat a lot and"},{"startTime":2341.965,"endTime":2343.545,"body":"like all these different things."},{"startTime":2343.77,"endTime":2352.415,"body":"And so it's important to follow your goals"},{"startTime":2343.77,"endTime":2352.415,"body":"for sure and to follow your plan to get"},{"startTime":2352.415,"endTime":2353.896,"body":"you to your goals."},{"startTime":2354.077,"endTime":2358.259,"body":"But I think that it also is very important"},{"startTime":2354.077,"endTime":2358.259,"body":"that if it's not a health initiative and"},{"startTime":2358.259,"endTime":2363.323,"body":"it literally is a matter of your goals and"},{"startTime":2358.259,"endTime":2363.323,"body":"you're still eight months out from"},{"startTime":2363.323,"endTime":2367.446,"body":"competing or whatever it is, like maybe"},{"startTime":2363.323,"endTime":2367.446,"body":"you just don't do that mini cut over"},{"startTime":2367.446,"endTime":2372.248,"body":"Christmas because it's gonna be easier on"},{"startTime":2367.446,"endTime":2372.248,"body":"your life and your family in that way."},{"startTime":2372.389,"endTime":2373.649,"body":"And you know."},{"startTime":2374.014,"endTime":2379.417,"body":"you do your best to not completely screw"},{"startTime":2374.014,"endTime":2379.417,"body":"yourself up and overboard things, but at"},{"startTime":2379.417,"endTime":2381.899,"body":"the same time, a mini cut is uber"},{"startTime":2379.417,"endTime":2381.899,"body":"aggressive."},{"startTime":2381.899,"endTime":2385.602,"body":"I mean, you're talking like 800 to 1200"},{"startTime":2381.899,"endTime":2385.602,"body":"calorie deficit in a mini cut, it's not"},{"startTime":2385.602,"endTime":2387.003,"body":"even a regular cut."},{"startTime":2387.143,"endTime":2390.345,"body":"So you're going into a Christmas vacation"},{"startTime":2387.143,"endTime":2390.345,"body":"in a mini cut."},{"startTime":2390.485,"endTime":2394.168,"body":"That's pretty restrictive and in some"},{"startTime":2390.485,"endTime":2394.168,"body":"ways, like could be deemed as being quite"},{"startTime":2394.168,"endTime":2395.128,"body":"selfish."},{"startTime":2395.469,"endTime":2400.973,"body":"So I do think there's a piece of trying to"},{"startTime":2395.469,"endTime":2400.973,"body":"meet your family and significant others in"},{"startTime":2400.973,"endTime":2402.193,"body":"the middle somewhere."},{"startTime":2405.042,"endTime":2410.384,"body":"Yeah, I think it's really, it comes back"},{"startTime":2405.042,"endTime":2410.384,"body":"to relationship dynamics."},{"startTime":2410.465,"endTime":2413.086,"body":"I think that's really how it is."},{"startTime":2413.246,"endTime":2416.188,"body":"And what's most important to you there,"},{"startTime":2413.246,"endTime":2416.188,"body":"right?"},{"startTime":2416.188,"endTime":2419.99,"body":"Gonna be honest, my mom might cry if she"},{"startTime":2416.188,"endTime":2419.99,"body":"listened to this."},{"startTime":2419.99,"endTime":2421.991,"body":"I'm not a big family person, right?"},{"startTime":2421.991,"endTime":2425.053,"body":"That's just how my life has kind of turned"},{"startTime":2421.991,"endTime":2425.053,"body":"out."},{"startTime":2425.133,"endTime":2428.495,"body":"I will diet through Thanksgiving and"},{"startTime":2425.133,"endTime":2428.495,"body":"Christmas and those sorts of things, but"},{"startTime":2428.495,"endTime":2432.557,"body":"that's how I have structured my life sort"},{"startTime":2428.495,"endTime":2432.557,"body":"of thing."},{"startTime":2432.817,"endTime":2433.574,"body":"I wouldn't..."},{"startTime":2433.574,"endTime":2439.599,"body":"Recommend it needlessly doing that unless"},{"startTime":2433.574,"endTime":2439.599,"body":"you felt that it was very beneficial to"},{"startTime":2439.599,"endTime":2444.503,"body":"you and wouldn't necessarily You know"},{"startTime":2439.599,"endTime":2444.503,"body":"negatively impact those who are important"},{"startTime":2444.503,"endTime":2445.564,"body":"to you, right?"},{"startTime":2445.564,"endTime":2448.947,"body":"Jenny's not gonna give a shit that I'm not"},{"startTime":2445.564,"endTime":2448.947,"body":"having we're not having some like"},{"startTime":2448.947,"endTime":2453.051,"body":"Christmas dinner or anything like that"},{"startTime":2448.947,"endTime":2453.051,"body":"Like Christmas will be another day of my"},{"startTime":2453.051,"endTime":2458.656,"body":"diet for me But that might be different in"},{"startTime":2453.051,"endTime":2458.656,"body":"your personal relationships, right?"},{"startTime":2458.656,"endTime":2460.457,"body":"And that's the most important thing"},{"startTime":2461.78,"endTime":2461.941,"body":"Yep."},{"startTime":2461.941,"endTime":2462.462,"body":"All right, cool."},{"startTime":2462.462,"endTime":2463.204,"body":"Next question."},{"startTime":2463.204,"endTime":2467.313,"body":"I feel like this has been answered prior"},{"startTime":2463.204,"endTime":2467.313,"body":"in a Q and a, or maybe even an entire"},{"startTime":2467.313,"endTime":2471.641,"body":"podcast, but how to know when it's time to"},{"startTime":2467.313,"endTime":2471.641,"body":"end a gaining phase."},{"startTime":2473.206,"endTime":2474.712,"body":"my most."},{"startTime":2476.582,"endTime":2483.063,"body":"The answer I like to use most is when the"},{"startTime":2476.582,"endTime":2483.063,"body":"timeline for what it takes will take you"},{"startTime":2483.063,"endTime":2487.885,"body":"to get back to whatever the ultimate, not"},{"startTime":2483.063,"endTime":2487.885,"body":"the ultimate dream physique, but whatever"},{"startTime":2487.885,"endTime":2493.986,"body":"the physique is that you want becomes"},{"startTime":2487.885,"endTime":2493.986,"body":"larger than you for you to wrap your head"},{"startTime":2493.986,"endTime":2494.807,"body":"around."},{"startTime":2495.067,"endTime":2501.929,"body":"Let's say we push the gain phase to the"},{"startTime":2495.067,"endTime":2501.929,"body":"dream or bulk sort of thing."},{"startTime":2501.929,"endTime":2504.809,"body":"Then you run the numbers and you're"},{"startTime":2501.929,"endTime":2504.809,"body":"looking at things and you're like..."},{"startTime":2505.37,"endTime":2509.593,"body":"I have seven and a half months of dieting,"},{"startTime":2505.37,"endTime":2509.593,"body":"you know, ahead to get to like the"},{"startTime":2509.593,"endTime":2510.854,"body":"physique I want."},{"startTime":2510.914,"endTime":2516.378,"body":"That's probably more than you intended to"},{"startTime":2510.914,"endTime":2516.378,"body":"bite off to chew, bite off, bite off and"},{"startTime":2516.378,"endTime":2517.719,"body":"chew, whatever."},{"startTime":2518.74,"endTime":2521.322,"body":"So, I think that's a really, really good"},{"startTime":2518.74,"endTime":2521.322,"body":"one."},{"startTime":2521.322,"endTime":2527.868,"body":"If you're looking for a little bit more"},{"startTime":2521.322,"endTime":2527.868,"body":"subjective of a definition, one thing I"},{"startTime":2527.868,"endTime":2529.389,"body":"find is like bicep, right?"},{"startTime":2529.389,"endTime":2534.453,"body":"When the bicep vein completely disappears,"},{"startTime":2529.389,"endTime":2534.453,"body":"that's a typical..."},{"startTime":2535.334,"endTime":2537.895,"body":"you might be pushing that a little bit."},{"startTime":2537.895,"endTime":2542.237,"body":"Because even at like, let's call it like a"},{"startTime":2537.895,"endTime":2542.237,"body":"20% body fat for something like that, a"},{"startTime":2542.237,"endTime":2546.419,"body":"male who's training, you know, pretty"},{"startTime":2542.237,"endTime":2546.419,"body":"intensely and has built a decent amount of"},{"startTime":2546.419,"endTime":2551.701,"body":"muscle, you should still have some bicep"},{"startTime":2546.419,"endTime":2551.701,"body":"vein, like the one, not many, but like the"},{"startTime":2551.701,"endTime":2553.802,"body":"primary one that runs down the front."},{"startTime":2553.802,"endTime":2557.364,"body":"No, yeah, just, but you should still have"},{"startTime":2553.802,"endTime":2557.364,"body":"some of that visible, I mean, if that's"},{"startTime":2557.364,"endTime":2561.225,"body":"completely gone, and you have maybe like"},{"startTime":2557.364,"endTime":2561.225,"body":"a..."},{"startTime":2561.566,"endTime":2565.549,"body":"if weight is starting to like hang over,"},{"startTime":2561.566,"endTime":2565.549,"body":"you know, your belt line or something like"},{"startTime":2565.549,"endTime":2565.789,"body":"that."},{"startTime":2565.789,"endTime":2574.616,"body":"Once we have like the hanging body fat in"},{"startTime":2565.789,"endTime":2574.616,"body":"the Android region, that might be another"},{"startTime":2574.836,"endTime":2576.297,"body":"quite telling cutoff."},{"startTime":2577.574,"endTime":2579.695,"body":"Yeah, that's the one that I was gonna go"},{"startTime":2577.574,"endTime":2579.695,"body":"with the most."},{"startTime":2579.695,"endTime":2582.097,"body":"I mean, everybody holds body fat in"},{"startTime":2579.695,"endTime":2582.097,"body":"different areas."},{"startTime":2582.097,"endTime":2586.001,"body":"Women sometimes will hold it more in their"},{"startTime":2582.097,"endTime":2586.001,"body":"thighs and glutes and guys more in their"},{"startTime":2586.001,"endTime":2587.502,"body":"abdomen or low back."},{"startTime":2587.622,"endTime":2593.167,"body":"And so for me, it's primarily, well,"},{"startTime":2587.622,"endTime":2593.167,"body":"actually, what's funny is what I see and"},{"startTime":2593.167,"endTime":2596.769,"body":"what bothers me is the low back and love"},{"startTime":2593.167,"endTime":2596.769,"body":"handles area."},{"startTime":2596.87,"endTime":2602.735,"body":"But when I do my DEXAs, the area that"},{"startTime":2596.87,"endTime":2602.735,"body":"shows the most body fat relatively is"},{"startTime":2602.735,"endTime":2605.377,"body":"actually my thighs and glutes."},{"startTime":2606.846,"endTime":2609.747,"body":"So that's interesting because those areas,"},{"startTime":2606.846,"endTime":2609.747,"body":"they don't bother me."},{"startTime":2609.747,"endTime":2614.729,"body":"Like I don't notice them being fat, so to"},{"startTime":2609.747,"endTime":2614.729,"body":"speak."},{"startTime":2615.069,"endTime":2616.71,"body":"I can be the biggest that I ever am."},{"startTime":2616.71,"endTime":2619.891,"body":"And I still am like, wow, my legs look"},{"startTime":2616.71,"endTime":2619.891,"body":"muscular and pretty solid."},{"startTime":2619.891,"endTime":2623.052,"body":"Like, yeah, they're losing some"},{"startTime":2619.891,"endTime":2623.052,"body":"definition, but they don't feel fat per"},{"startTime":2623.052,"endTime":2623.812,"body":"se."},{"startTime":2624.493,"endTime":2632.376,"body":"But when I get to a point where I am with"},{"startTime":2624.493,"endTime":2632.376,"body":"my shirt off and I can feel that bulge of"},{"startTime":2632.376,"endTime":2636.037,"body":"stuff on my low back, love handle area."},{"startTime":2636.542,"endTime":2640.865,"body":"And I pull my pants up and I'm like, oh,"},{"startTime":2636.542,"endTime":2640.865,"body":"that is just not feeling the way that it"},{"startTime":2640.865,"endTime":2642.305,"body":"was feeling before."},{"startTime":2642.926,"endTime":2647.87,"body":"Those are the things that convince me that"},{"startTime":2642.926,"endTime":2647.87,"body":"it's kind of time to turn around."},{"startTime":2647.87,"endTime":2650.131,"body":"So everyone holds body fat in different"},{"startTime":2647.87,"endTime":2650.131,"body":"places."},{"startTime":2650.131,"endTime":2656.175,"body":"And I think assessing for you where that"},{"startTime":2650.131,"endTime":2656.175,"body":"point is, where it's just too much and you"},{"startTime":2656.175,"endTime":2657.356,"body":"don't enjoy it anymore."},{"startTime":2657.356,"endTime":2662.76,"body":"And then also just keep in mind that like,"},{"startTime":2657.356,"endTime":2662.76,"body":"with all the new research we have on, like"},{"startTime":2662.76,"endTime":2665.481,"body":"Helms just put out a long study about"},{"startTime":2665.502,"endTime":2671.703,"body":"bulking and how much of a caloric excess"},{"startTime":2665.502,"endTime":2671.703,"body":"you actually need to gain muscle."},{"startTime":2671.703,"endTime":2673.464,"body":"And it's a lot smaller than we think."},{"startTime":2673.464,"endTime":2677.825,"body":"And so, like we already knew the dreamer"},{"startTime":2673.464,"endTime":2677.825,"body":"bulk probably wasn't necessary."},{"startTime":2677.825,"endTime":2682.786,"body":"Now it seems like even a 500 calorie"},{"startTime":2677.825,"endTime":2682.786,"body":"surplus isn't necessary."},{"startTime":2682.786,"endTime":2689.328,"body":"So if you're trying to chase maximum"},{"startTime":2682.786,"endTime":2689.328,"body":"muscle gain, you don't have to get fat to"},{"startTime":2689.328,"endTime":2689.628,"body":"do it."},{"startTime":2689.628,"endTime":2694.889,"body":"Um, I, yeah, I mean, you just need time."},{"startTime":2695.446,"endTime":2696.066,"body":"as Aaron said."},{"startTime":2696.066,"endTime":2700.848,"body":"So I would just encourage you maybe to not"},{"startTime":2696.066,"endTime":2700.848,"body":"get to the point where you're like, oh"},{"startTime":2700.848,"endTime":2702.228,"body":"shit, I'm fat now."},{"startTime":2702.408,"endTime":2706.21,"body":"Because there's a number of downstream"},{"startTime":2702.408,"endTime":2706.21,"body":"ramifications of that too, aside from, oh"},{"startTime":2706.21,"endTime":2708.511,"body":"crap, I have to diet for eight months now."},{"startTime":2710.111,"endTime":2714.713,"body":"There's the health concerns and just the"},{"startTime":2710.111,"endTime":2714.713,"body":"fact that it's unnecessary to get you"},{"startTime":2714.713,"endTime":2715.713,"body":"where you wanna be."},{"startTime":2719.038,"endTime":2722.502,"body":"This one, let's kick this one over to you"},{"startTime":2719.038,"endTime":2722.502,"body":"first, Brian."},{"startTime":2722.804,"endTime":2727.01,"body":"With the new research on deloads, have you"},{"startTime":2722.804,"endTime":2727.01,"body":"considered changing the way you program"},{"startTime":2727.01,"endTime":2729.433,"body":"deloads for your group programs?"},{"startTime":2731.278,"endTime":2736.22,"body":"So this question came from an advanced"},{"startTime":2731.278,"endTime":2736.22,"body":"trainee that's been following my"},{"startTime":2736.22,"endTime":2738.54,"body":"programming for a number of years now."},{"startTime":2739.201,"endTime":2745.624,"body":"And we had did a whole episode on deloads,"},{"startTime":2739.201,"endTime":2745.624,"body":"episode 129, where we talked about"},{"startTime":2745.624,"endTime":2748.745,"body":"deloads, and then we also talked about"},{"startTime":2745.624,"endTime":2748.745,"body":"training age, dependent proximity to"},{"startTime":2748.745,"endTime":2749.225,"body":"failure."},{"startTime":2749.225,"endTime":2751.786,"body":"So it was kind of like a double topic"},{"startTime":2749.225,"endTime":2751.786,"body":"episode."},{"startTime":2752.167,"endTime":2755.408,"body":"So I would encourage you to go back and"},{"startTime":2752.167,"endTime":2755.408,"body":"listen to that episode if you are"},{"startTime":2755.408,"endTime":2757.609,"body":"questioning what we think about deloads."},{"startTime":2757.609,"endTime":2759.149,"body":"And this all is..."},{"startTime":2759.242,"endTime":2763.765,"body":"based on that research that we covered in"},{"startTime":2759.242,"endTime":2763.765,"body":"that episode where I think it was Max"},{"startTime":2763.765,"endTime":2769.85,"body":"Coleman and his group for his part of his"},{"startTime":2763.765,"endTime":2769.85,"body":"PhD project."},{"startTime":2771.352,"endTime":2776.196,"body":"They basically had two groups go through"},{"startTime":2771.352,"endTime":2776.196,"body":"nine weeks of training and one group just"},{"startTime":2776.196,"endTime":2780.019,"body":"trained for nine weeks straight and the"},{"startTime":2776.196,"endTime":2780.019,"body":"other group did four weeks and then took a"},{"startTime":2780.019,"endTime":2782.061,"body":"week off and did another four weeks."},{"startTime":2782.281,"endTime":2786.585,"body":"And all the headlines around the study,"},{"startTime":2782.281,"endTime":2786.585,"body":"especially like Menno Henselman's just put"},{"startTime":2786.585,"endTime":2787.566,"body":"one out that I seem."},{"startTime":2787.566,"endTime":2791.467,"body":"seemed to grab a lot of attention and he"},{"startTime":2787.566,"endTime":2791.467,"body":"loves these really catchy headlines."},{"startTime":2791.467,"endTime":2797.048,"body":"And so I think his headline was something"},{"startTime":2791.467,"endTime":2797.048,"body":"along the lines of like, deloads hurt your"},{"startTime":2797.048,"endTime":2801.129,"body":"progress or it was literally it was"},{"startTime":2797.048,"endTime":2801.129,"body":"something crazy like that."},{"startTime":2801.129,"endTime":2807.091,"body":"It wasn't exactly those words, but it's"},{"startTime":2801.129,"endTime":2807.091,"body":"like he completely changed the way that"},{"startTime":2807.091,"endTime":2809.912,"body":"the that I would interpret the study."},{"startTime":2809.912,"endTime":2815.733,"body":"So the way that I interpret the study when"},{"startTime":2809.912,"endTime":2815.733,"body":"you look at the results is that"},{"startTime":2816.638,"endTime":2822.721,"body":"the group that did the deload ended up"},{"startTime":2816.638,"endTime":2822.721,"body":"with the same results at the end."},{"startTime":2823.202,"endTime":2831.248,"body":"So it's like the data is skewed slightly"},{"startTime":2823.202,"endTime":2831.248,"body":"such that it does seem in an insignificant"},{"startTime":2831.248,"endTime":2835.811,"body":"manner that there was a slight increase"},{"startTime":2831.248,"endTime":2835.811,"body":"for those that didn't do the deload that"},{"startTime":2835.811,"endTime":2837.973,"body":"trained nine weeks all the way through."},{"startTime":2837.973,"endTime":2843.997,"body":"And then the group that did the deload,"},{"startTime":2837.973,"endTime":2843.997,"body":"insignificantly had slightly less total"},{"startTime":2843.997,"endTime":2845.397,"body":"muscle mass gain."},{"startTime":2845.638,"endTime":2846.879,"body":"But again, insignificant."},{"startTime":2846.879,"endTime":2848.38,"body":"So it didn't actually show up in the"},{"startTime":2846.879,"endTime":2848.38,"body":"study."},{"startTime":2848.38,"endTime":2850.762,"body":"You would have to read much further to see"},{"startTime":2848.38,"endTime":2850.762,"body":"that."},{"startTime":2851.443,"endTime":2855.407,"body":"And so the way I interpret that is you can"},{"startTime":2851.443,"endTime":2855.407,"body":"take a week off and end up at the same"},{"startTime":2855.407,"endTime":2857.469,"body":"place as if you didn't take the week off."},{"startTime":2857.469,"endTime":2862.254,"body":"Um, on top of that, the way the study was"},{"startTime":2857.469,"endTime":2862.254,"body":"done was that the D load was an entire"},{"startTime":2862.254,"endTime":2862.734,"body":"week off."},{"startTime":2862.734,"endTime":2867.679,"body":"It wasn't actually a D load where you're"},{"startTime":2862.734,"endTime":2867.679,"body":"going to still continue training."},{"startTime":2867.679,"endTime":2870.681,"body":"Um, but you're just going to train."},{"startTime":2870.91,"endTime":2874.071,"body":"with less intensity or less volume,"},{"startTime":2870.91,"endTime":2874.071,"body":"because that's the way most people deload."},{"startTime":2874.071,"endTime":2876.953,"body":"Most people aren't like, oh, four weeks,"},{"startTime":2874.071,"endTime":2876.953,"body":"time to take a week off."},{"startTime":2876.953,"endTime":2878.174,"body":"Okay, four more weeks."},{"startTime":2878.174,"endTime":2879.714,"body":"Now I need another week off."},{"startTime":2881.816,"endTime":2890.2,"body":"So I think that the misinterpretation of"},{"startTime":2881.816,"endTime":2890.2,"body":"that study is important to note, because"},{"startTime":2890.2,"endTime":2897.564,"body":"in that same conversation we had about"},{"startTime":2890.2,"endTime":2897.564,"body":"deloads in episode 129, I also commented"},{"startTime":2897.564,"endTime":2900.305,"body":"on the Oga-Sawara study that was..."},{"startTime":2901.294,"endTime":2904.975,"body":"I think pretty poignant in that it showed"},{"startTime":2901.294,"endTime":2904.975,"body":"that you could train six weeks on, three"},{"startTime":2904.975,"endTime":2908.456,"body":"weeks off, six weeks on, three weeks off,"},{"startTime":2904.975,"endTime":2908.456,"body":"six weeks on, and get the same results as"},{"startTime":2908.456,"endTime":2911.837,"body":"people that trained 24 weeks all the way"},{"startTime":2908.456,"endTime":2911.837,"body":"through."},{"startTime":2912.017,"endTime":2916.638,"body":"So both of these studies seem to point to"},{"startTime":2912.017,"endTime":2916.638,"body":"the fact that taking time off doesn't"},{"startTime":2916.638,"endTime":2922.28,"body":"negatively impact your results or"},{"startTime":2916.638,"endTime":2922.28,"body":"potentially that it impacts them so little"},{"startTime":2922.28,"endTime":2925.301,"body":"that you gain it all back when you start"},{"startTime":2922.28,"endTime":2925.301,"body":"training again."},{"startTime":2925.441,"endTime":2927.782,"body":"And so one person could look at that and"},{"startTime":2925.441,"endTime":2927.782,"body":"be like,"},{"startTime":2927.782,"endTime":2928.902,"body":"why would I do load?"},{"startTime":2928.902,"endTime":2930.302,"body":"It seems like it's unnecessary."},{"startTime":2930.302,"endTime":2933.403,"body":"Whereas another person might look at it"},{"startTime":2930.302,"endTime":2933.403,"body":"and be like, this is really freeing"},{"startTime":2933.403,"endTime":2936.944,"body":"because now I can take D loads or I can"},{"startTime":2933.403,"endTime":2936.944,"body":"take a week off and it's not a big deal"},{"startTime":2936.944,"endTime":2939.485,"body":"because I'm going to end up at the same"},{"startTime":2936.944,"endTime":2939.485,"body":"place anyways."},{"startTime":2940.285,"endTime":2943.886,"body":"And so when you look at this extrapolated"},{"startTime":2940.285,"endTime":2943.886,"body":"out over long term, like this study was"},{"startTime":2943.886,"endTime":2944.987,"body":"nine weeks long."},{"startTime":2944.987,"endTime":2948.248,"body":"If you're looking at a year of training or"},{"startTime":2944.987,"endTime":2948.248,"body":"two years of training or three years of"},{"startTime":2948.248,"endTime":2953.309,"body":"training, nobody's going to go that length"},{"startTime":2948.248,"endTime":2953.309,"body":"of time and not take time off or not take"},{"startTime":2953.309,"endTime":2954.249,"body":"a D load."},{"startTime":2954.282,"endTime":2957.542,"body":"The problem with the study was that they"},{"startTime":2954.282,"endTime":2957.542,"body":"forced you to take a deload after four"},{"startTime":2957.542,"endTime":2959.203,"body":"weeks."},{"startTime":2959.363,"endTime":2962.684,"body":"The better option, of course, is to"},{"startTime":2959.363,"endTime":2962.684,"body":"auto-regulate deloads, which was the"},{"startTime":2962.684,"endTime":2966.565,"body":"second part of the question is, has this"},{"startTime":2962.684,"endTime":2966.565,"body":"changed the way that maybe you'll program"},{"startTime":2966.565,"endTime":2970.846,"body":"for your group programs by instituting"},{"startTime":2966.565,"endTime":2970.846,"body":"auto-regulation for your deloads?"},{"startTime":2970.846,"endTime":2974.647,"body":"And no, you can't, you can't auto-regulate"},{"startTime":2970.846,"endTime":2974.647,"body":"deloads for a group program."},{"startTime":2974.647,"endTime":2978.868,"body":"When we have 3000 plus people following a"},{"startTime":2974.647,"endTime":2978.868,"body":"program, I can't just be like, here's your"},{"startTime":2978.868,"endTime":2982.349,"body":"program and whenever you feel you need it,"},{"startTime":2978.868,"endTime":2982.349,"body":"take a deload week."},{"startTime":2984.366,"endTime":2990.507,"body":"It takes an advanced trainee with a lot of"},{"startTime":2984.366,"endTime":2990.507,"body":"self-awareness to understand when and"},{"startTime":2990.507,"endTime":2993.228,"body":"where the application of a deload would"},{"startTime":2990.507,"endTime":2993.228,"body":"be."},{"startTime":2994.408,"endTime":2999.21,"body":"But the way that I program my group"},{"startTime":2994.408,"endTime":2999.21,"body":"programs is that we increase intensity and"},{"startTime":2999.21,"endTime":3001.911,"body":"a little bit of volume week to week."},{"startTime":3002.591,"endTime":3006.332,"body":"And then we take a deload once the"},{"startTime":3002.591,"endTime":3006.332,"body":"intensity and the volume is at the highest"},{"startTime":3006.332,"endTime":3007.132,"body":"point."},{"startTime":3007.952,"endTime":3011.953,"body":"That highest point is likely to correlate"},{"startTime":3007.952,"endTime":3011.953,"body":"with your need to deload for."},{"startTime":3012.698,"endTime":3015.358,"body":"it was 80% of the people following the"},{"startTime":3012.698,"endTime":3015.358,"body":"program."},{"startTime":3015.358,"endTime":3021.14,"body":"Maybe 20% needed to deload earlier, or 10%"},{"startTime":3015.358,"endTime":3021.14,"body":"needed to deload earlier and 10% probably"},{"startTime":3021.14,"endTime":3022.6,"body":"could have deloaded later."},{"startTime":3022.6,"endTime":3026.561,"body":"But my goal in a group program is to"},{"startTime":3022.6,"endTime":3026.561,"body":"program for the masses in the best"},{"startTime":3026.561,"endTime":3027.842,"body":"possible way."},{"startTime":3028.282,"endTime":3033.003,"body":"And so the way I do it is five weeks of"},{"startTime":3028.282,"endTime":3033.003,"body":"accumulation and one week of deload."},{"startTime":3034.063,"endTime":3037.324,"body":"Even in the deload, it's not like we're"},{"startTime":3034.063,"endTime":3037.324,"body":"taking a week off like they did in the"},{"startTime":3037.324,"endTime":3037.884,"body":"study."},{"startTime":3037.884,"endTime":3041.874,"body":"We're still training short overload"},{"startTime":3037.884,"endTime":3041.874,"body":"movements to two reps from failure."},{"startTime":3041.874,"endTime":3045.195,"body":"and we're training length and movements to"},{"startTime":3041.874,"endTime":3045.195,"body":"four or five reps from failure."},{"startTime":3045.195,"endTime":3048.996,"body":"So it's not even that we're not getting"},{"startTime":3045.195,"endTime":3048.996,"body":"effective reps, even in our D load, we're"},{"startTime":3048.996,"endTime":3050.297,"body":"still getting effective reps."},{"startTime":3050.297,"endTime":3054.758,"body":"We're just doing it with a little bit less"},{"startTime":3050.297,"endTime":3054.758,"body":"intensity and volume than we would in"},{"startTime":3054.758,"endTime":3055.719,"body":"other weeks."},{"startTime":3055.719,"endTime":3059.28,"body":"And so I, I'm not going to change the way"},{"startTime":3055.719,"endTime":3059.28,"body":"that I program this."},{"startTime":3059.32,"endTime":3062.521,"body":"And I don't think there's a better way to"},{"startTime":3059.32,"endTime":3062.521,"body":"do it at this point."},{"startTime":3062.521,"endTime":3064.281,"body":"So that's where I stand on it."},{"startTime":3064.89,"endTime":3067.457,"body":"wonderfully answered question there,"},{"startTime":3064.89,"endTime":3067.457,"body":"Brian."},{"startTime":3067.574,"endTime":3068.435,"body":"Cool."},{"startTime":3068.435,"endTime":3069.838,"body":"All right, last one."},{"startTime":3069.838,"endTime":3072.663,"body":"I don't, I guess I do have some thoughts"},{"startTime":3069.838,"endTime":3072.663,"body":"on this."},{"startTime":3072.663,"endTime":3076.63,"body":"Pros and cons of barbell hip thrust versus"},{"startTime":3072.663,"endTime":3076.63,"body":"plate loaded hip thrust machine is one"},{"startTime":3076.63,"endTime":3078.052,"body":"better for hypertrophy."},{"startTime":3078.052,"endTime":3080.416,"body":"I've always used a barbell, but I'm"},{"startTime":3078.052,"endTime":3080.416,"body":"wondering if I should switch to the"},{"startTime":3080.416,"endTime":3081.477,"body":"machine version."},{"startTime":3083.518,"endTime":3087.881,"body":"This is a big it depends and I apologize"},{"startTime":3083.518,"endTime":3087.881,"body":"that we're answering in that context."},{"startTime":3087.881,"endTime":3092.425,"body":"And the reason being not all hip thrust"},{"startTime":3087.881,"endTime":3092.425,"body":"machines are created equal."},{"startTime":3092.425,"endTime":3097.529,"body":"Some of them are made amazingly right"},{"startTime":3092.425,"endTime":3097.529,"body":"where you have a very, very tight support"},{"startTime":3097.529,"endTime":3098.61,"body":"on the hip."},{"startTime":3098.61,"endTime":3103.854,"body":"The way that the foot plate angle in the"},{"startTime":3098.61,"endTime":3103.854,"body":"distance from where the foot plate is to"},{"startTime":3103.854,"endTime":3108.837,"body":"where the load is distributed across your"},{"startTime":3103.854,"endTime":3108.837,"body":"waist is wonderful."},{"startTime":3109.71,"endTime":3113.591,"body":"and you get like a very solid, you know,"},{"startTime":3109.71,"endTime":3113.591,"body":"back support and you get a very good"},{"startTime":3113.591,"endTime":3114.392,"body":"hinging angle."},{"startTime":3114.392,"endTime":3115.552,"body":"Some of them are great."},{"startTime":3115.692,"endTime":3117.313,"body":"Other ones are dog shit, right?"},{"startTime":3117.313,"endTime":3120.654,"body":"Especially where like hip thrust and"},{"startTime":3117.313,"endTime":3120.654,"body":"building your butt is like very popular"},{"startTime":3120.654,"endTime":3120.895,"body":"now."},{"startTime":3120.895,"endTime":3125.156,"body":"So the market gets saturated with people"},{"startTime":3120.895,"endTime":3125.156,"body":"trying to make a quick buck or pump out"},{"startTime":3125.156,"endTime":3127.317,"body":"equipment and you get some shitty ones."},{"startTime":3127.317,"endTime":3132.64,"body":"So that is unfortunately the answer is it"},{"startTime":3127.317,"endTime":3132.64,"body":"really depends and it depends on your"},{"startTime":3132.64,"endTime":3133.3,"body":"size, right?"},{"startTime":3133.3,"endTime":3134.981,"body":"And your anthropometrics."},{"startTime":3135.021,"endTime":3136.534,"body":"So if you're gym,"},{"startTime":3136.534,"endTime":3140.275,"body":"has some or a hip thrust machine, test it"},{"startTime":3136.534,"endTime":3140.275,"body":"out, see how it feels, right?"},{"startTime":3140.275,"endTime":3145.236,"body":"Set up the same thing, the same kind of"},{"startTime":3140.275,"endTime":3145.236,"body":"setup cues that you would with the hip,"},{"startTime":3145.236,"endTime":3150.277,"body":"with the barbell version, right, we want"},{"startTime":3145.236,"endTime":3150.277,"body":"that load or the force of the load to be"},{"startTime":3150.277,"endTime":3154.758,"body":"moving in a direct, you know, force in"},{"startTime":3150.277,"endTime":3154.758,"body":"line with gravity."},{"startTime":3154.758,"endTime":3159.58,"body":"You should be able to reach a fully"},{"startTime":3154.758,"endTime":3159.58,"body":"shortened glute or close to a fully"},{"startTime":3159.58,"endTime":3160.62,"body":"shortened glute."},{"startTime":3160.62,"endTime":3166.301,"body":"And then one that I see people botch a lot"},{"startTime":3160.62,"endTime":3166.301,"body":"is you don't want your"},{"startTime":3166.49,"endTime":3171.211,"body":"lumbar spine doing a lot of degree of"},{"startTime":3166.49,"endTime":3171.211,"body":"motion, right?"},{"startTime":3171.211,"endTime":3175.372,"body":"Like that should be pretty much fixed in"},{"startTime":3171.211,"endTime":3175.372,"body":"your extending at the hip."},{"startTime":3175.592,"endTime":3180.553,"body":"Ones that have kind of like the seatbelt"},{"startTime":3175.592,"endTime":3180.553,"body":"strap around, it can be a little bit of"},{"startTime":3180.553,"endTime":3185.035,"body":"like you move into like thoracic, or"},{"startTime":3180.553,"endTime":3185.035,"body":"sorry, not thoracic, lumbar flexion and"},{"startTime":3185.035,"endTime":3190.556,"body":"lumbar extension and that movement happens"},{"startTime":3185.035,"endTime":3190.556,"body":"each rep as opposed to, because when"},{"startTime":3190.556,"endTime":3193.777,"body":"that's happening, like that's not, you're"},{"startTime":3190.556,"endTime":3193.777,"body":"not putting that force through the glutes."},{"startTime":3193.777,"endTime":3195.157,"body":"That force is going through"},{"startTime":3196.094,"endTime":3198.797,"body":"you know, abs and hip flexors to a degree."},{"startTime":3199.698,"endTime":3201.3,"body":"Pay mind of that."},{"startTime":3201.401,"endTime":3204.104,"body":"I see people botch that one all the time."},{"startTime":3204.385,"endTime":3207.028,"body":"Even, and that's with the machine and the"},{"startTime":3204.385,"endTime":3207.028,"body":"barbell."},{"startTime":3207.028,"endTime":3210.833,"body":"So that's one to pay attention to, but"},{"startTime":3207.028,"endTime":3210.833,"body":"you're really just gonna have to see what"},{"startTime":3210.833,"endTime":3214.277,"body":"works best for you based off the equipment"},{"startTime":3210.833,"endTime":3214.277,"body":"that your gym has."},{"startTime":3214.77,"endTime":3215.87,"body":"Yeah, no, I agree."},{"startTime":3215.87,"endTime":3217.331,"body":"That's really, really well said."},{"startTime":3217.331,"endTime":3219.172,"body":"You took most of the words out of my"},{"startTime":3217.331,"endTime":3219.172,"body":"mouth."},{"startTime":3220.913,"endTime":3224.875,"body":"The nice thing about the barbell setup is"},{"startTime":3220.913,"endTime":3224.875,"body":"that you can set it up perfectly for your"},{"startTime":3224.875,"endTime":3225.295,"body":"size."},{"startTime":3225.295,"endTime":3229.298,"body":"So you can find the right bench height, or"},{"startTime":3225.295,"endTime":3229.298,"body":"use a block, or whatever it is, so that"},{"startTime":3229.298,"endTime":3233.04,"body":"you make sure that you're in this perfect"},{"startTime":3229.298,"endTime":3233.04,"body":"tabletop position when you get to"},{"startTime":3233.04,"endTime":3239.583,"body":"extension, so that you're not in any sort"},{"startTime":3233.04,"endTime":3239.583,"body":"of lumbar extension at the top of the rep."},{"startTime":3240.464,"endTime":3242.465,"body":"So that's really nice about the barbell."},{"startTime":3242.465,"endTime":3244.206,"body":"The downside of the barbell."},{"startTime":3244.206,"endTime":3246.687,"body":"is that you have to set everything up."},{"startTime":3246.687,"endTime":3251.21,"body":"You have to drag a bench over and drag a"},{"startTime":3246.687,"endTime":3251.21,"body":"bar over and get the hip thrust pad and"},{"startTime":3251.21,"endTime":3252.812,"body":"like load the bar."},{"startTime":3252.812,"endTime":3256.894,"body":"I mean, loading the bar, depending on how"},{"startTime":3252.812,"endTime":3256.894,"body":"strong you are is a massive undertaking."},{"startTime":3257.015,"endTime":3261.217,"body":"So the nice thing about the machine is"},{"startTime":3257.015,"endTime":3261.217,"body":"that it mitigates a lot of that necessity"},{"startTime":3261.217,"endTime":3263.819,"body":"and you just kind of strap yourself in and"},{"startTime":3261.217,"endTime":3263.819,"body":"go."},{"startTime":3264.2,"endTime":3268.763,"body":"But I've noticed like, I've never tried"},{"startTime":3264.2,"endTime":3268.763,"body":"one of these hip thrust machines ever, but"},{"startTime":3268.763,"endTime":3270.764,"body":"I've coached enough people that do."},{"startTime":3271.004,"endTime":3272.945,"body":"And I would say it's"},{"startTime":3273.058,"endTime":3274.219,"body":"less than 50-50."},{"startTime":3274.219,"endTime":3278.225,"body":"It's like a 30-70 proposition that most of"},{"startTime":3274.219,"endTime":3278.225,"body":"my clients will find one that fits them"},{"startTime":3278.225,"endTime":3279.787,"body":"really well and works well."},{"startTime":3279.928,"endTime":3285.215,"body":"So like Aaron said, you just have to kind"},{"startTime":3279.928,"endTime":3285.215,"body":"of get in there and experiment and see"},{"startTime":3285.215,"endTime":3285.756,"body":"what it looks like."},{"startTime":3285.756,"endTime":3287.237,"body":"Send a video to your coach."},{"startTime":3288.258,"endTime":3292.54,"body":"One thing I will say, a decent happy"},{"startTime":3288.258,"endTime":3292.54,"body":"medium is using the Smith machine, because"},{"startTime":3292.54,"endTime":3298.863,"body":"that you don't have to balance like the"},{"startTime":3292.54,"endTime":3298.863,"body":"barbell and your bar path is completely"},{"startTime":3298.863,"endTime":3299.283,"body":"fixed."},{"startTime":3299.283,"endTime":3305.206,"body":"So it does remove some degrees of freedom"},{"startTime":3299.283,"endTime":3305.206,"body":"from you and you do have the kind of"},{"startTime":3305.206,"endTime":3310.209,"body":"flexibility to set it up with the bar"},{"startTime":3305.206,"endTime":3310.209,"body":"bench height and where your feet are and"},{"startTime":3310.209,"endTime":3311.309,"body":"that sort of thing."},{"startTime":3311.398,"endTime":3312.158,"body":"Yep."},{"startTime":3312.459,"endTime":3312.68,"body":"Cool."},{"startTime":3312.68,"endTime":3318.209,"body":"Well, we are an hour in and so it's just"},{"startTime":3312.68,"endTime":3318.209,"body":"enough time for us to attack some brief"},{"startTime":3318.33,"endTime":3320.053,"body":"strategies on Thanksgiving here."},{"startTime":3320.053,"endTime":3323.137,"body":"So you want to kick us off with some"},{"startTime":3320.053,"endTime":3323.137,"body":"things and we'll go back and forth."},{"startTime":3323.326,"endTime":3324.787,"body":"Yeah, so I have some notes here."},{"startTime":3324.787,"endTime":3330.472,"body":"And the first one that I would say is know"},{"startTime":3324.787,"endTime":3330.472,"body":"the periodization that you are in."},{"startTime":3330.472,"endTime":3333.795,"body":"If you are in maintenance, it is going to"},{"startTime":3330.472,"endTime":3333.795,"body":"be very auto-regulatory."},{"startTime":3333.795,"endTime":3339.82,"body":"And what that might mean is maybe you skip"},{"startTime":3333.795,"endTime":3339.82,"body":"breakfast, you know, Thursday morning,"},{"startTime":3339.82,"endTime":3343.523,"body":"something like that, just to free up more"},{"startTime":3339.82,"endTime":3343.523,"body":"space later in the day, or you can take a"},{"startTime":3343.523,"endTime":3348.848,"body":"very, very kind of acute spur of the"},{"startTime":3343.523,"endTime":3348.848,"body":"moment sort of strategy there."},{"startTime":3348.848,"endTime":3350.669,"body":"If you're in a gaining phase,"},{"startTime":3351.006,"endTime":3355.028,"body":"I would say maybe in the days leading up"},{"startTime":3351.006,"endTime":3355.028,"body":"to it, in the days post, you might train a"},{"startTime":3355.028,"endTime":3356.248,"body":"little bit harder, right?"},{"startTime":3356.248,"endTime":3362.071,"body":"Put a little bit of that extra food and"},{"startTime":3356.248,"endTime":3362.071,"body":"caloric resources coming in to good use."},{"startTime":3362.071,"endTime":3366.854,"body":"In the event that you are in a calorie"},{"startTime":3362.071,"endTime":3366.854,"body":"deficit, which is the most kind of common"},{"startTime":3366.874,"endTime":3371.016,"body":"concern of people heading into"},{"startTime":3366.874,"endTime":3371.016,"body":"Thanksgiving, know that you are probably"},{"startTime":3371.016,"endTime":3375.179,"body":"not going to have a net positive fat loss"},{"startTime":3371.016,"endTime":3375.179,"body":"week."},{"startTime":3375.179,"endTime":3378.8,"body":"And that's just the nature of some of the"},{"startTime":3375.179,"endTime":3378.8,"body":"holidays, right?"},{"startTime":3381.458,"endTime":3385.179,"body":"not chalking the week up as a loss and"},{"startTime":3381.458,"endTime":3385.179,"body":"trying to see how much damage you can do,"},{"startTime":3385.179,"endTime":3391.701,"body":"but you may not be setting new lows in the"},{"startTime":3385.179,"endTime":3391.701,"body":"five days post-Thanksgiving sort of thing,"},{"startTime":3391.701,"endTime":3393.921,"body":"and that's perfectly fine."},{"startTime":3394.421,"endTime":3399.903,"body":"It could end up being a slight refeed or"},{"startTime":3394.421,"endTime":3399.903,"body":"what I use, the terms I use with my"},{"startTime":3399.903,"endTime":3406.225,"body":"clients, or a temporary physiologic and"},{"startTime":3399.903,"endTime":3406.225,"body":"psychological reprieve from the"},{"startTime":3406.265,"endTime":3409.146,"body":"adaptations of the calorie deficit."},{"startTime":3409.146,"endTime":3411.75,"body":"and it's nothing that we cannot account"},{"startTime":3409.146,"endTime":3411.75,"body":"for on the back end."},{"startTime":3411.75,"endTime":3417.54,"body":"So that is the first thing that I wanted"},{"startTime":3411.75,"endTime":3417.54,"body":"to start off with is understanding your"},{"startTime":3417.54,"endTime":3419.101,"body":"current periodization."},{"startTime":3422.37,"endTime":3424.631,"body":"Yeah, no, that's a really good point."},{"startTime":3425.792,"endTime":3429.575,"body":"So weird right now, you're moving in like"},{"startTime":3425.792,"endTime":3429.575,"body":"extreme slow motion in your screen."},{"startTime":3429.575,"endTime":3431.496,"body":"It looks like you're still talking."},{"startTime":3432.117,"endTime":3440.963,"body":"Okay, so I don't wanna minimize this"},{"startTime":3432.117,"endTime":3440.963,"body":"because I know that it is important and it"},{"startTime":3440.963,"endTime":3444.905,"body":"feels very significant to many people in"},{"startTime":3440.963,"endTime":3444.905,"body":"the midst of."},{"startTime":3445.562,"endTime":3448.409,"body":"of Thanksgiving and you know, how am I"},{"startTime":3445.562,"endTime":3448.409,"body":"going to handle this?"},{"startTime":3448.409,"endTime":3451.959,"body":"And I don't want to gain all this weight"},{"startTime":3448.409,"endTime":3451.959,"body":"or I don't want to ruin my completely"},{"startTime":3451.959,"endTime":3453.401,"body":"kibosh my goals."},{"startTime":3457.663,"endTime":3460.784,"body":"I just think of it as one day and that you"},{"startTime":3457.663,"endTime":3460.784,"body":"should just go out and enjoy yourself and"},{"startTime":3460.784,"endTime":3468.047,"body":"that one day of eating isn't going to"},{"startTime":3460.784,"endTime":3468.047,"body":"change what happens the other 364 days of"},{"startTime":3468.047,"endTime":3468.508,"body":"the year."},{"startTime":3468.508,"endTime":3473.71,"body":"And so like one of the strategies Aaron"},{"startTime":3468.508,"endTime":3473.71,"body":"mentioned is potentially not eating"},{"startTime":3473.71,"endTime":3474.671,"body":"breakfast that day."},{"startTime":3474.671,"endTime":3477.632,"body":"And now you have potentially double the"},{"startTime":3474.671,"endTime":3477.632,"body":"amount of calories you could eat in the"},{"startTime":3477.632,"endTime":3480.493,"body":"afternoon, potentially doing a big"},{"startTime":3477.632,"endTime":3480.493,"body":"training session."},{"startTime":3480.493,"endTime":3481.393,"body":"I remember"},{"startTime":3481.706,"endTime":3484.626,"body":"back when I was growing up, we would"},{"startTime":3481.706,"endTime":3484.626,"body":"always have a Thanksgiving football game."},{"startTime":3484.626,"endTime":3488.287,"body":"So we'd wake up in the morning and we'd go"},{"startTime":3484.626,"endTime":3488.287,"body":"out and we'd basically exercise for two"},{"startTime":3488.287,"endTime":3489.928,"body":"hours and play football."},{"startTime":3489.948,"endTime":3494.129,"body":"And then we'd come back and we'd be"},{"startTime":3489.948,"endTime":3494.129,"body":"famished and we would eat a bunch of food"},{"startTime":3494.129,"endTime":3496.669,"body":"because that's what you do."},{"startTime":3496.67,"endTime":3498.99,"body":"And it was the food served a purpose."},{"startTime":3498.99,"endTime":3500.251,"body":"It was there to recover."},{"startTime":3500.251,"endTime":3504.052,"body":"Now as adults, I don't have that football"},{"startTime":3500.251,"endTime":3504.052,"body":"game with my friends that we play in the"},{"startTime":3504.052,"endTime":3508.433,"body":"morning, but I always get up and I always"},{"startTime":3504.052,"endTime":3508.433,"body":"make sure I have a really big workout."},{"startTime":3508.453,"endTime":3511.293,"body":"And I do tend to graze or eat."},{"startTime":3511.418,"endTime":3514.319,"body":"mostly protein throughout the earlier part"},{"startTime":3511.418,"endTime":3514.319,"body":"of the day."},{"startTime":3514.319,"endTime":3516.78,"body":"And then the latter part of the day comes."},{"startTime":3516.78,"endTime":3521.122,"body":"And it's like there are plenty of choices"},{"startTime":3516.78,"endTime":3521.122,"body":"you can make on Thanksgiving that are that"},{"startTime":3521.122,"endTime":3522.122,"body":"are poor choices."},{"startTime":3522.122,"endTime":3527.204,"body":"Like you can eat a entire apple pie with"},{"startTime":3522.122,"endTime":3527.204,"body":"ice cream or, you know, you can eat too"},{"startTime":3527.204,"endTime":3532.466,"body":"much of whatever side item, the breading"},{"startTime":3527.204,"endTime":3532.466,"body":"thing that people eat."},{"startTime":3532.906,"endTime":3538.909,"body":"But you can also not like you can have a"},{"startTime":3532.906,"endTime":3538.909,"body":"whole big bunch of turkey and you can have"},{"startTime":3538.909,"endTime":3539.789,"body":"some mashed"},{"startTime":3540.402,"endTime":3545.106,"body":"and you can have some cranberry sauce and"},{"startTime":3540.402,"endTime":3545.106,"body":"you can have a slice of apple pie."},{"startTime":3545.106,"endTime":3551.073,"body":"And it really isn't going to completely"},{"startTime":3545.106,"endTime":3551.073,"body":"demolish you or your goals as much as it"},{"startTime":3551.073,"endTime":3554.616,"body":"would if you were to just say, hey, fuck"},{"startTime":3551.073,"endTime":3554.616,"body":"it, it's Thanksgiving."},{"startTime":3554.616,"endTime":3557.259,"body":"I'm gonna just go YOLO on it."},{"startTime":3557.259,"endTime":3562.344,"body":"So yeah, I know I probably covered a bunch"},{"startTime":3557.259,"endTime":3562.344,"body":"of things there but I'll send it back over"},{"startTime":3562.344,"endTime":3564.085,"body":"to you for some structure here."},{"startTime":3564.422,"endTime":3567.644,"body":"Yeah, one of the other notes I had is"},{"startTime":3564.422,"endTime":3567.644,"body":"like, choose your battles, right?"},{"startTime":3567.644,"endTime":3571.648,"body":"Brian kind of brought up, I believe"},{"startTime":3567.644,"endTime":3571.648,"body":"stuffing was potentially the word that you"},{"startTime":3571.648,"endTime":3572.788,"body":"were looking for."},{"startTime":3575.331,"endTime":3577.473,"body":"So like, choose your battles, right?"},{"startTime":3577.473,"endTime":3580.675,"body":"And some of the Brian also brought that up"},{"startTime":3577.473,"endTime":3580.675,"body":"like apple pie."},{"startTime":3581.136,"endTime":3582.257,"body":"Don't like..."},{"startTime":3583.378,"endTime":3586.279,"body":"If we're gonna drink, we're going to be"},{"startTime":3583.378,"endTime":3586.279,"body":"drinking then."},{"startTime":3586.359,"endTime":3590.221,"body":"Maybe you have crazy uncles who are so"},{"startTime":3586.359,"endTime":3590.221,"body":"much fun to drink with and that's"},{"startTime":3590.221,"endTime":3591.561,"body":"something that you're looking forward to."},{"startTime":3591.561,"endTime":3592.742,"body":"That's perfectly fine, right?"},{"startTime":3592.742,"endTime":3597.264,"body":"Let's do that, spend the time with those"},{"startTime":3592.742,"endTime":3597.264,"body":"uncles drinking, but then don't have three"},{"startTime":3597.264,"endTime":3604.227,"body":"slices of apple pie and your one crazy"},{"startTime":3597.264,"endTime":3604.227,"body":"uncle's aunt who brings a chocolate cake"},{"startTime":3604.227,"endTime":3604.987,"body":"or something like that."},{"startTime":3604.987,"endTime":3606.147,"body":"You need to choose your battles, right?"},{"startTime":3606.147,"endTime":3611.249,"body":"You can't have six alcoholic drinks, like"},{"startTime":3606.147,"endTime":3611.249,"body":"four slices of pie."},{"startTime":3611.698,"endTime":3615.3,"body":"you know, whatever chocolate cake and then"},{"startTime":3611.698,"endTime":3615.3,"body":"be like, I don't know how the scales up,"},{"startTime":3615.3,"endTime":3616.94,"body":"you know, seven pounds the next day."},{"startTime":3616.94,"endTime":3619.062,"body":"Like you do know sort of thing."},{"startTime":3619.062,"endTime":3623.844,"body":"So choose your battles there of the things"},{"startTime":3619.062,"endTime":3623.844,"body":"that are more indulgent."},{"startTime":3624.465,"endTime":3626.846,"body":"But like Brian said, have the turkey,"},{"startTime":3624.465,"endTime":3626.846,"body":"right?"},{"startTime":3626.846,"endTime":3629.347,"body":"Have the big main staples, right?"},{"startTime":3629.347,"endTime":3632.829,"body":"And it's okay, yes, to have seconds in"},{"startTime":3629.347,"endTime":3632.829,"body":"these sorts of things."},{"startTime":3632.829,"endTime":3636.891,"body":"Like Brian did say, it's only one day, but"},{"startTime":3632.829,"endTime":3636.891,"body":"you want to choose your battles like"},{"startTime":3636.891,"endTime":3640.986,"body":"within the what I will refer to as like"},{"startTime":3636.891,"endTime":3640.986,"body":"the caloric damaging."},{"startTime":3640.986,"endTime":3641.926,"body":"sort of things."},{"startTime":3641.926,"endTime":3645.467,"body":"Just because we're drinking, which is"},{"startTime":3641.926,"endTime":3645.467,"body":"fine, doesn't mean that we have to have"},{"startTime":3645.467,"endTime":3649.249,"body":"like, I don't know, like apple cider is a"},{"startTime":3645.467,"endTime":3649.249,"body":"really good one, right?"},{"startTime":3649.249,"endTime":3651.43,"body":"I think people have like hot apple cider."},{"startTime":3651.43,"endTime":3654.311,"body":"Apple cider is like a liquid carbohydrate,"},{"startTime":3651.43,"endTime":3654.311,"body":"you know what I mean?"},{"startTime":3654.311,"endTime":3658.553,"body":"So if you're having like glasses of that"},{"startTime":3654.311,"endTime":3658.553,"body":"with the alcohol, like you're going to be"},{"startTime":3658.553,"endTime":3659.913,"body":"putting down like"},{"startTime":3660.126,"endTime":3664.589,"body":"loads of liquid carbohydrate and that will"},{"startTime":3660.126,"endTime":3664.589,"body":"accumulate like rather quickly."},{"startTime":3664.589,"endTime":3668.893,"body":"So like knowing your battles and then"},{"startTime":3664.589,"endTime":3668.893,"body":"choosing them as opposed to trying to"},{"startTime":3668.893,"endTime":3673.817,"body":"abstain from all it's like pick which you"},{"startTime":3668.893,"endTime":3673.817,"body":"will participate in and which ones you"},{"startTime":3673.817,"endTime":3674.597,"body":"will not."},{"startTime":3675.322,"endTime":3677.263,"body":"Yeah, really good point."},{"startTime":3677.263,"endTime":3681.186,"body":"I was out laughing because when I was"},{"startTime":3677.263,"endTime":3681.186,"body":"younger, I remember we used to actually"},{"startTime":3681.186,"endTime":3684.77,"body":"try to see how much we could get the scale"},{"startTime":3681.186,"endTime":3684.77,"body":"to jump up the next day."},{"startTime":3684.77,"endTime":3686.911,"body":"So I'd be like, oh, I'm starting this meal"},{"startTime":3684.77,"endTime":3686.911,"body":"at 195."},{"startTime":3687.252,"endTime":3691.295,"body":"Let's see if I can get to 202 tomorrow"},{"startTime":3687.252,"endTime":3691.295,"body":"morning or something along those lines."},{"startTime":3691.295,"endTime":3696.88,"body":"And so it's just a very different"},{"startTime":3691.295,"endTime":3696.88,"body":"objective if you're going into it with the"},{"startTime":3696.88,"endTime":3700.923,"body":"semblance of trying to be healthy or even,"},{"startTime":3696.88,"endTime":3700.923,"body":"you know, I mean, a caloric deficit type"},{"startTime":3700.923,"endTime":3704.062,"body":"thing versus, you know, I..."},{"startTime":3704.062,"endTime":3708.045,"body":"just embracing that this is a day that"},{"startTime":3704.062,"endTime":3708.045,"body":"this is gonna happen and fuck it."},{"startTime":3708.045,"endTime":3712.068,"body":"Let's just go YOLO and literally try to"},{"startTime":3708.045,"endTime":3712.068,"body":"eat as much as we possibly can and see"},{"startTime":3712.068,"endTime":3713.189,"body":"what happens."},{"startTime":3713.59,"endTime":3715.992,"body":"And so both ways can work."},{"startTime":3715.992,"endTime":3718.954,"body":"It just really depends, like Aaron said,"},{"startTime":3715.992,"endTime":3718.954,"body":"where you are in your nutritional"},{"startTime":3718.954,"endTime":3720.315,"body":"periodization."},{"startTime":3720.575,"endTime":3727.001,"body":"Another thing that I think is relevant, at"},{"startTime":3720.575,"endTime":3727.001,"body":"least for me, I find that alcohol fills me"},{"startTime":3727.001,"endTime":3727.641,"body":"up."},{"startTime":3727.902,"endTime":3733.045,"body":"And so if I'm on a mission to try and eat"},{"startTime":3727.902,"endTime":3733.045,"body":"a bunch of food for Thanksgiving,"},{"startTime":3733.314,"endTime":3739.395,"body":"I almost will never drink or I'll have one"},{"startTime":3733.314,"endTime":3739.395,"body":"beer, maybe one drink of some sort,"},{"startTime":3739.395,"endTime":3743.836,"body":"because as soon as I start having two,"},{"startTime":3739.395,"endTime":3743.836,"body":"three drinks, I get into that meal and I'm"},{"startTime":3743.836,"endTime":3747.578,"body":"like, oh, like, you know, one piece of"},{"startTime":3743.836,"endTime":3747.578,"body":"turkey and some mashed potatoes and I'm"},{"startTime":3747.578,"endTime":3748.958,"body":"already full."},{"startTime":3749.258,"endTime":3750.538,"body":"So maybe that's a strategy."},{"startTime":3750.538,"endTime":3754.98,"body":"Like if you're like me and you get full"},{"startTime":3750.538,"endTime":3754.98,"body":"from drinking alcohol, maybe you do drink"},{"startTime":3754.98,"endTime":3759.121,"body":"some alcohol right before, fill your"},{"startTime":3754.98,"endTime":3759.121,"body":"stomach up and then you're less hungry for"},{"startTime":3759.121,"endTime":3762.041,"body":"more of the calorically dense food because"},{"startTime":3759.121,"endTime":3762.041,"body":"having a..."},{"startTime":3762.666,"endTime":3766.369,"body":"couple light beers or a couple mixed"},{"startTime":3762.666,"endTime":3766.369,"body":"drinks could be three, four or 500"},{"startTime":3766.369,"endTime":3770.934,"body":"calories, but eating all the slices of"},{"startTime":3766.369,"endTime":3770.934,"body":"apple pie and all the Thanksgiving food"},{"startTime":3770.934,"endTime":3773.316,"body":"could be 1500 or 2000 calories."},{"startTime":3773.316,"endTime":3779.782,"body":"And so the potentially using liquid as a"},{"startTime":3773.316,"endTime":3779.782,"body":"filling strategy could actually work for"},{"startTime":3779.782,"endTime":3780.003,"body":"you."},{"startTime":3780.003,"endTime":3783.345,"body":"So there's a number of different ways you"},{"startTime":3780.003,"endTime":3783.345,"body":"can approach that."},{"startTime":3783.858,"endTime":3787.239,"body":"I like you, Brian, here, thinking outside"},{"startTime":3783.858,"endTime":3787.239,"body":"the box on that one."},{"startTime":3787.239,"endTime":3788.099,"body":"Nice."},{"startTime":3789.04,"endTime":3792.621,"body":"The last one that I have, and I think this"},{"startTime":3789.04,"endTime":3792.621,"body":"one is really, really important."},{"startTime":3793.842,"endTime":3795.743,"body":"Thanksgiving is a day, right?"},{"startTime":3795.743,"endTime":3802.105,"body":"It does not need to turn into Thanksgiving"},{"startTime":3795.743,"endTime":3802.105,"body":"weekend of food deviations."},{"startTime":3802.726,"endTime":3807.948,"body":"Choose which day you will return to your"},{"startTime":3802.726,"endTime":3807.948,"body":"regularly scheduled programming, and then"},{"startTime":3807.948,"endTime":3811.249,"body":"get rid of the food that doesn't align"},{"startTime":3807.948,"endTime":3811.249,"body":"with that."},{"startTime":3811.634,"endTime":3815.875,"body":"This is something that a conversation I'll"},{"startTime":3811.634,"endTime":3815.875,"body":"have oftentimes with clients is it's like"},{"startTime":3815.875,"endTime":3821.476,"body":"Tuesday now after Thanksgiving, they're"},{"startTime":3815.875,"endTime":3821.476,"body":"like, ah, well I had to finish my wife's"},{"startTime":3821.616,"endTime":3823.997,"body":"aunt's famous mac and cheese."},{"startTime":3823.997,"endTime":3826.678,"body":"And I'm like, the fuck you did not, throw"},{"startTime":3823.997,"endTime":3826.678,"body":"it out."},{"startTime":3826.678,"endTime":3829.599,"body":"You had it for four days, you don't need"},{"startTime":3826.678,"endTime":3829.599,"body":"to have it for six."},{"startTime":3829.599,"endTime":3832.619,"body":"Throw it out and let's get back to it."},{"startTime":3833.039,"endTime":3835.52,"body":"Choose which day you will return to it."},{"startTime":3835.52,"endTime":3840.101,"body":"Because you can always play that leftover"},{"startTime":3835.52,"endTime":3840.101,"body":"game of well I have it and these sorts of"},{"startTime":3840.101,"endTime":3840.85,"body":"things."},{"startTime":3840.85,"endTime":3843.771,"body":"It's just you justifying it when you don't"},{"startTime":3840.85,"endTime":3843.771,"body":"need it."},{"startTime":3843.771,"endTime":3848.573,"body":"Get rid of it, maybe put it in your kids'"},{"startTime":3843.771,"endTime":3848.573,"body":"food for lunch or whatever, but give it to"},{"startTime":3848.573,"endTime":3853.096,"body":"anyone else except for you and get back to"},{"startTime":3848.573,"endTime":3853.096,"body":"the regularly scheduled programming."},{"startTime":3853.096,"endTime":3855.517,"body":"But like I said, pick which day."},{"startTime":3855.517,"endTime":3857.557,"body":"And if I'm being honest, I wouldn't."},{"startTime":3858.162,"endTime":3859.722,"body":"I probably wouldn't recommend Friday."},{"startTime":3859.722,"endTime":3863.384,"body":"I would say at the earliest, Saturday,"},{"startTime":3859.722,"endTime":3863.384,"body":"give yourself Friday as well because many"},{"startTime":3863.384,"endTime":3868.066,"body":"times you might be sleeping over at"},{"startTime":3863.384,"endTime":3868.066,"body":"whoever's house or having further get"},{"startTime":3868.066,"endTime":3869.407,"body":"togethers and stuff."},{"startTime":3869.407,"endTime":3874.209,"body":"I would say Saturday at the earliest,"},{"startTime":3869.407,"endTime":3874.209,"body":"probably Monday at the latest."},{"startTime":3874.209,"endTime":3877.531,"body":"There's a couple clients who I've"},{"startTime":3874.209,"endTime":3877.531,"body":"specifically told them I don't want"},{"startTime":3877.531,"endTime":3882.033,"body":"anything tracked, Thursday through Sunday,"},{"startTime":3877.531,"endTime":3882.033,"body":"but choose your day there."},{"startTime":3882.033,"endTime":3884.494,"body":"I feel like that's very, very important."},{"startTime":3885.402,"endTime":3886.543,"body":"Yeah."},{"startTime":3886.543,"endTime":3887.603,"body":"Super good point."},{"startTime":3887.603,"endTime":3894.689,"body":"I actually find that when I do leftovers,"},{"startTime":3887.603,"endTime":3894.689,"body":"I try to stick mostly to just turkey,"},{"startTime":3895.05,"endTime":3896.971,"body":"maybe some mashed potatoes too."},{"startTime":3897.051,"endTime":3902.836,"body":"But I really try not to have a bunch of"},{"startTime":3897.051,"endTime":3902.836,"body":"the more indulgent side items and desserts"},{"startTime":3902.836,"endTime":3904.357,"body":"on the subsequent days."},{"startTime":3904.357,"endTime":3908.22,"body":"And I find that if I just allow myself to"},{"startTime":3904.357,"endTime":3908.22,"body":"enjoy the Turkey, which is a mostly"},{"startTime":3908.22,"endTime":3912.544,"body":"healthy food, I mean, even the dark meat"},{"startTime":3908.22,"endTime":3912.544,"body":"is going to be pretty healthy in"},{"startTime":3912.544,"endTime":3914.605,"body":"comparison to a lot of other things."},{"startTime":3915.306,"endTime":3919.888,"body":"I try to stick with mostly turkey and I"},{"startTime":3915.306,"endTime":3919.888,"body":"find that is satisfying enough for me."},{"startTime":3919.888,"endTime":3924.11,"body":"It's definitely hard when there is apple"},{"startTime":3919.888,"endTime":3924.11,"body":"pie and cake and all these other things in"},{"startTime":3924.11,"endTime":3925.151,"body":"the fridge for sure."},{"startTime":3925.151,"endTime":3926.312,"body":"Like I resonate with that."},{"startTime":3926.312,"endTime":3927.652,"body":"I understand that."},{"startTime":3928.373,"endTime":3930.454,"body":"But it could be one bite of that."},{"startTime":3930.454,"endTime":3933.875,"body":"Like I'll have my turkey with whatever"},{"startTime":3930.454,"endTime":3933.875,"body":"side item I'm having."},{"startTime":3934.276,"endTime":3937.478,"body":"And then at the end, maybe I'll reach in"},{"startTime":3934.276,"endTime":3937.478,"body":"and I'll have like one bite of the apple"},{"startTime":3937.478,"endTime":3940.039,"body":"pie to just have the taste in my mouth."},{"startTime":3940.039,"endTime":3943.961,"body":"But I won't often cut myself like a huge"},{"startTime":3940.039,"endTime":3943.961,"body":"slice and put whipped cream or ice cream"},{"startTime":3943.961,"endTime":3944.901,"body":"on top"},{"startTime":3944.926,"endTime":3945.766,"body":"something like that."},{"startTime":3945.766,"endTime":3950.589,"body":"And so thinking about your post"},{"startTime":3945.766,"endTime":3950.589,"body":"Thanksgiving strategy in that manner might"},{"startTime":3950.589,"endTime":3951.55,"body":"be helpful."},{"startTime":3951.55,"endTime":3955.152,"body":"And then the last thing I'll say, it looks"},{"startTime":3951.55,"endTime":3955.152,"body":"like was skipped over in our notes here"},{"startTime":3955.152,"endTime":3957.914,"body":"that you made a really good point about"},{"startTime":3955.152,"endTime":3957.914,"body":"going for walks."},{"startTime":3958.074,"endTime":3965.259,"body":"And that is just, I'm just such a huge fan"},{"startTime":3958.074,"endTime":3965.259,"body":"of walks after big meals anyways, that"},{"startTime":3965.259,"endTime":3968.902,"body":"it's something that I always will do on"},{"startTime":3965.259,"endTime":3968.902,"body":"Thanksgiving too as soon as I finish my"},{"startTime":3968.902,"endTime":3973.965,"body":"last bite of dessert or whatever the last"},{"startTime":3968.902,"endTime":3973.965,"body":"thing I'm gonna eat that afternoon evening"},{"startTime":3973.965,"endTime":3974.585,"body":"is."},{"startTime":3975.078,"endTime":3976.678,"body":"and we get everything cleaned up."},{"startTime":3977.099,"endTime":3980.362,"body":"I'll usually just go out and take like a"},{"startTime":3977.099,"endTime":3980.362,"body":"10 to 20 minute brisk walk and just get"},{"startTime":3980.362,"endTime":3981.303,"body":"everything moving."},{"startTime":3981.303,"endTime":3984.525,"body":"It helps with glucose control and appetite"},{"startTime":3981.303,"endTime":3984.525,"body":"control."},{"startTime":3984.525,"endTime":3986.787,"body":"And it separates you from the table."},{"startTime":3986.787,"endTime":3989.99,"body":"So it's really easy if you're just sitting"},{"startTime":3986.787,"endTime":3989.99,"body":"at the table to just keep eating and keep"},{"startTime":3989.99,"endTime":3991.151,"body":"eating and keep eating."},{"startTime":3991.151,"endTime":3994.513,"body":"But if you're like, hey, I'm full, I'm"},{"startTime":3991.151,"endTime":3994.513,"body":"gonna get up and take a walk."},{"startTime":3994.513,"endTime":3997.216,"body":"By the time you get back from that walk,"},{"startTime":3994.513,"endTime":3997.216,"body":"you'll usually find that you're not"},{"startTime":3997.216,"endTime":3998.797,"body":"actually hungry anymore."},{"startTime":3998.977,"endTime":3999.757,"body":"And so."},{"startTime":4000.87,"endTime":4004.588,"body":"if that's socially acceptable within your"},{"startTime":4000.87,"endTime":4004.588,"body":"family, once the meal is over to get up"},{"startTime":4004.588,"endTime":4006.013,"body":"and take a brisk walk."},{"startTime":4009.81,"endTime":4011.731,"body":"Yeah, can't believe I forgot that one."},{"startTime":4012.912,"endTime":4015.854,"body":"I think that's it from what I have on"},{"startTime":4012.912,"endTime":4015.854,"body":"Thanksgiving."},{"startTime":4016.074,"endTime":4020.477,"body":"Is there anything, nothing else you want"},{"startTime":4016.074,"endTime":4020.477,"body":"to add on this one?"},{"startTime":4021.31,"endTime":4021.93,"body":"I don't think so."},{"startTime":4021.93,"endTime":4023.09,"body":"Thanksgiving's a great holiday."},{"startTime":4023.09,"endTime":4023.61,"body":"I love it."},{"startTime":4023.61,"endTime":4028.952,"body":"It's, you framed it as being mostly about"},{"startTime":4023.61,"endTime":4028.952,"body":"food, but I think that if you go into"},{"startTime":4028.952,"endTime":4032.733,"body":"Thanksgiving with the mindset of it being"},{"startTime":4028.952,"endTime":4032.733,"body":"mostly about food, then it is gonna be"},{"startTime":4032.733,"endTime":4034.053,"body":"mostly about food."},{"startTime":4034.053,"endTime":4038.094,"body":"If you go into it and it's more about"},{"startTime":4034.053,"endTime":4038.094,"body":"watching football and being with family"},{"startTime":4038.094,"endTime":4042.095,"body":"and connecting with people and things like"},{"startTime":4038.094,"endTime":4042.095,"body":"that, then maybe that changes the"},{"startTime":4042.095,"endTime":4046.357,"body":"framework by which you approach"},{"startTime":4042.095,"endTime":4046.357,"body":"Thanksgiving and maybe you end up with"},{"startTime":4046.357,"endTime":4049.797,"body":"kind of a better end result as a result of"},{"startTime":4046.357,"endTime":4049.797,"body":"that."},{"startTime":4050.11,"endTime":4051.791,"body":"Very, very well said."},{"startTime":4051.871,"endTime":4055.034,"body":"All right guys, so as always, thank you"},{"startTime":4051.871,"endTime":4055.034,"body":"for listening and just a final reminder"},{"startTime":4055.034,"endTime":4059.537,"body":"that next week we will be taking a break,"},{"startTime":4055.034,"endTime":4059.537,"body":"potentially two weeks if we cannot figure"},{"startTime":4059.537,"endTime":4063.2,"body":"out the timing and schedule lineup."},{"startTime":4063.641,"endTime":4064.601,"body":"Talk to you then."}]}