{"version":"1.0.0","segments":[{"startTime":28.93,"endTime":29.66,"body":"What's up guys?"},{"startTime":29.66,"endTime":30.5,"body":"Happy Tuesday."},{"startTime":30.5,"endTime":32.64,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":32.64,"endTime":38.07,"body":"This is episode 154 and we are talking"},{"startTime":32.64,"endTime":38.07,"body":"reverse dieting strategies."},{"startTime":38.07,"endTime":43.83,"body":"So we haven't recorded in about two weeks"},{"startTime":38.07,"endTime":43.83,"body":"as I believe Brian had some travel or was"},{"startTime":43.83,"endTime":47.57,"body":"sick and then I had some travel and now"},{"startTime":43.83,"endTime":47.57,"body":"we're back into it."},{"startTime":47.57,"endTime":50.370000000000005,"body":"So we have some updates to dive into as"},{"startTime":47.57,"endTime":50.370000000000005,"body":"always."},{"startTime":50.370000000000005,"endTime":52.72,"body":"Brian, can you kick us off please?"},{"startTime":53.366,"endTime":55.056,"body":"Yeah, there's actually a lot of updates."},{"startTime":55.056,"endTime":55.966,"body":"It's been a long time."},{"startTime":55.966,"endTime":59.086,"body":"I've missed talking to all of you"},{"startTime":55.966,"endTime":59.086,"body":"beautiful people."},{"startTime":59.086,"endTime":63.566,"body":"So I'll get through a few of them quickly"},{"startTime":59.086,"endTime":63.566,"body":"and then I have a couple longer ones."},{"startTime":63.566,"endTime":69.786,"body":"But starting on 527, we're dropping new"},{"startTime":63.566,"endTime":69.786,"body":"cycles for Paragon."},{"startTime":69.806,"endTime":74.606,"body":"I know that is still a few weeks out, but"},{"startTime":69.806,"endTime":74.606,"body":"it's a strength cycle and it's the first"},{"startTime":74.606,"endTime":78.74600000000001,"body":"strength cycle we've done for a while"},{"startTime":74.606,"endTime":78.74600000000001,"body":"because we're just finishing up a 20 week"},{"startTime":78.74600000000001,"endTime":80.786,"body":"hypertrophy cycle."},{"startTime":81.782,"endTime":87.392,"body":"As usual with all of our strength cycles,"},{"startTime":81.782,"endTime":87.392,"body":"we offer a hypertrophy option as well,"},{"startTime":87.392,"endTime":92.152,"body":"because there's a minority of our members"},{"startTime":87.392,"endTime":92.152,"body":"that prefer not to do strength cycles,"},{"startTime":92.152,"endTime":94.702,"body":"which I totally understand."},{"startTime":94.862,"endTime":100.342,"body":"So yeah, starting 527, we'll have strength"},{"startTime":94.862,"endTime":100.342,"body":"cycles and a correlated kind of"},{"startTime":100.342,"endTime":106.602,"body":"hypertrophy cycle along with that should"},{"startTime":100.342,"endTime":106.602,"body":"be some fun new movements and bit of a"},{"startTime":106.602,"endTime":110.502,"body":"different stimulus than we've been doing,"},{"startTime":106.602,"endTime":110.502,"body":"you know, for the last 20 weeks."},{"startTime":111.702,"endTime":116.882,"body":"Just a little housekeeping note that Erin"},{"startTime":111.702,"endTime":116.882,"body":"and I were discussing before the show, our"},{"startTime":116.882,"endTime":121.702,"body":"buddy Shantae, the movement maestro, let"},{"startTime":116.882,"endTime":121.702,"body":"me know that we still haven't finished our"},{"startTime":121.702,"endTime":124.942,"body":"body part series and she's 100 % right."},{"startTime":124.942,"endTime":131.542,"body":"We have hamstrings and arms still left to"},{"startTime":124.942,"endTime":131.542,"body":"do, assuming we're not really gonna do"},{"startTime":131.542,"endTime":135.982,"body":"calves and traps and shit, just kind of"},{"startTime":131.542,"endTime":135.982,"body":"throwing those in as part of."},{"startTime":136.022,"endTime":139.642,"body":"the larger muscle groups, but yeah, we'll"},{"startTime":136.022,"endTime":139.642,"body":"do hamstrings and arms."},{"startTime":139.642,"endTime":144.30200000000002,"body":"So we have at least, you know, two more"},{"startTime":139.642,"endTime":144.30200000000002,"body":"episodes of that coming up here, down the"},{"startTime":144.30200000000002,"endTime":145.28199999999998,"body":"road."},{"startTime":145.812,"endTime":150.80200000000002,"body":"and then the last of my quick updates is,"},{"startTime":145.812,"endTime":150.80200000000002,"body":"we have our misogi, which I've talked"},{"startTime":150.80200000000002,"endTime":152.442,"body":"about on prior episodes."},{"startTime":152.442,"endTime":155.472,"body":"This is my big challenge."},{"startTime":155.472,"endTime":161.072,"body":"That's supposed to be a 50, 50 chance of"},{"startTime":155.472,"endTime":161.072,"body":"success, a 50 % chance of failure."},{"startTime":161.072,"endTime":165.366,"body":"And, it's a long hike that"},{"startTime":165.366,"endTime":168.896,"body":"I've been planning with a few of my"},{"startTime":165.366,"endTime":168.896,"body":"friends as discussed on prior episodes."},{"startTime":168.896,"endTime":172.256,"body":"I don't think that this is actually a 50"},{"startTime":168.896,"endTime":172.256,"body":"50."},{"startTime":172.256,"endTime":174.276,"body":"I think it's more like a 80 20."},{"startTime":174.276,"endTime":176.266,"body":"Like I'm probably going to succeed."},{"startTime":176.386,"endTime":181.745,"body":"but it is like 17 miles of hiking with 6"},{"startTime":176.386,"endTime":181.745,"body":",000 feet of vert and all being done in"},{"startTime":181.745,"endTime":182.126,"body":"one day."},{"startTime":182.126,"endTime":186.926,"body":"It's like four of the big hikes in Boulder"},{"startTime":182.126,"endTime":186.926,"body":"back to back to back to back."},{"startTime":187.246,"endTime":193.706,"body":"so that's happening on five 19, today as"},{"startTime":187.246,"endTime":193.706,"body":"we record is five seven."},{"startTime":193.706,"endTime":194.816,"body":"So,"},{"startTime":194.902,"endTime":198.062,"body":"I guess it'll be a few days after this"},{"startTime":194.902,"endTime":198.062,"body":"episode comes out."},{"startTime":198.062,"endTime":202.742,"body":"And then I'll update you guys on the next"},{"startTime":198.062,"endTime":202.742,"body":"one about kind of how it went and if we"},{"startTime":202.742,"endTime":204.382,"body":"succeeded and all that good stuff."},{"startTime":204.382,"endTime":207.282,"body":"So I have a few more updates, but I want"},{"startTime":204.382,"endTime":207.282,"body":"to kick it over to Aaron."},{"startTime":207.282,"endTime":212.202,"body":"He has been traveling in Australia and"},{"startTime":207.282,"endTime":212.202,"body":"maybe even somewhere else, somewhere in"},{"startTime":212.202,"endTime":212.582,"body":"Asia."},{"startTime":212.582,"endTime":216.382,"body":"And I don't really know about his trip and"},{"startTime":212.582,"endTime":216.382,"body":"I'm curious."},{"startTime":216.402,"endTime":218.638,"body":"So yeah, tell us how it's been, man."},{"startTime":219.25,"endTime":224.57,"body":"So I was in Melbourne in Australia for"},{"startTime":219.25,"endTime":224.57,"body":"like four days there was supposed to be a"},{"startTime":224.57,"endTime":227.95,"body":"Japan trip on the back of that got"},{"startTime":224.57,"endTime":227.95,"body":"cancelled because of some unfortunate"},{"startTime":227.95,"endTime":235.75,"body":"events with an injury for with it with an"},{"startTime":227.95,"endTime":235.75,"body":"injury in Jackson and so he was planning"},{"startTime":235.75,"endTime":240.33,"body":"to compete in Japan and then obviously"},{"startTime":235.75,"endTime":240.33,"body":"that got kind of taken with with the"},{"startTime":240.33,"endTime":245.21,"body":"injury so yeah it's it's"},{"startTime":245.25,"endTime":250.33,"body":"It's pretty upsetting because it's the"},{"startTime":245.25,"endTime":250.33,"body":"same injury that he suffered like well"},{"startTime":250.33,"endTime":251.8,"body":"over two years ago at this point."},{"startTime":251.8,"endTime":255.91,"body":"It's like kind of come back to bite him in"},{"startTime":251.8,"endTime":255.91,"body":"the ass again with that like back wound."},{"startTime":256.25,"endTime":261.14599999999996,"body":"So pretty kind of heartbreaking to be"},{"startTime":256.25,"endTime":261.14599999999996,"body":"completely honest there."},{"startTime":264.022,"endTime":270.262,"body":"but no, it was my first time in Melbourne,"},{"startTime":264.022,"endTime":270.262,"body":"second time in Australia and it was, it"},{"startTime":270.262,"endTime":274.86199999999997,"body":"was cool to see, you know, I, I, I always"},{"startTime":270.262,"endTime":274.86199999999997,"body":"feel I, I'm fortunate to be able to just"},{"startTime":274.86199999999997,"endTime":276.582,"body":"like travel and stuff."},{"startTime":276.582,"endTime":281.102,"body":"However, it's, it's kind of ironic is I"},{"startTime":276.582,"endTime":281.102,"body":"love the idea of travel."},{"startTime":281.102,"endTime":285.402,"body":"And then once I get like settled into it,"},{"startTime":281.102,"endTime":285.402,"body":"I realized I just want to go back home."},{"startTime":287.272,"endTime":290.282,"body":"I just thrive on my routine like so much."},{"startTime":290.282,"endTime":292.546,"body":"I hate being away from it."},{"startTime":292.546,"endTime":295.216,"body":"And within like a day and a half, I just"},{"startTime":292.546,"endTime":295.216,"body":"don't feel good."},{"startTime":295.216,"endTime":299.476,"body":"And then like, I'll have that one meal out"},{"startTime":295.216,"endTime":299.476,"body":"that kind of like upsets my stomach."},{"startTime":299.476,"endTime":301.186,"body":"And then I'm like managing that."},{"startTime":301.186,"endTime":305.666,"body":"And it just all happens kind of kind of"},{"startTime":301.186,"endTime":305.666,"body":"quickly."},{"startTime":305.666,"endTime":306.646,"body":"And I'm like, you know what?"},{"startTime":306.646,"endTime":307.866,"body":"I really like my life."},{"startTime":307.866,"endTime":312.426,"body":"I can't wait to like get back to my normal"},{"startTime":307.866,"endTime":312.426,"body":"routine and that sort of thing."},{"startTime":312.426,"endTime":315.686,"body":"But I again, I do feel fortunate."},{"startTime":315.686,"endTime":317.316,"body":"There was the plant."},{"startTime":317.316,"endTime":319.306,"body":"The trip was for numerous reasons."},{"startTime":319.306,"endTime":320.77,"body":"I've put on a bunch of weight."},{"startTime":320.77,"endTime":324.69,"body":"since January, since I started exogenous"},{"startTime":320.77,"endTime":324.69,"body":"testosterone in my build and that sort of"},{"startTime":324.69,"endTime":325.23,"body":"thing."},{"startTime":325.23,"endTime":327.89,"body":"And the biggest clothes sizes here in Bali"},{"startTime":325.23,"endTime":327.89,"body":"don't fit me."},{"startTime":327.89,"endTime":330.57,"body":"I'll order like a double XL and it is way"},{"startTime":327.89,"endTime":330.57,"body":"too tight."},{"startTime":330.57,"endTime":333.17,"body":"And then like, okay, well, I'll just"},{"startTime":330.57,"endTime":333.17,"body":"donate that shirt."},{"startTime":333.17,"endTime":335.25,"body":"So I needed to do shopping."},{"startTime":335.27,"endTime":336.65,"body":"Same thing with the vans."},{"startTime":336.65,"endTime":339.53,"body":"They don't carry vans in my size here."},{"startTime":339.53,"endTime":342.79,"body":"And I was like, okay, I'll go to Australia"},{"startTime":339.53,"endTime":342.79,"body":"and I'll get some vans."},{"startTime":342.79,"endTime":347.866,"body":"I find out being in the van store that"},{"startTime":342.79,"endTime":347.866,"body":"they do not order an 11 and a half."},{"startTime":347.874,"endTime":350.014,"body":"in any of the van stores in Australia."},{"startTime":350.014,"endTime":354.574,"body":"They go, they order an 11 and the 12 and"},{"startTime":350.014,"endTime":354.574,"body":"like, it was like a dagger to the heart"},{"startTime":354.574,"endTime":357.534,"body":"when this dude told me this, cause I was"},{"startTime":354.574,"endTime":357.534,"body":"like, I had it in my mind."},{"startTime":357.534,"endTime":358.344,"body":"I'm going to go there."},{"startTime":358.344,"endTime":360.034,"body":"I'm going to get all my staple van shoes."},{"startTime":360.034,"endTime":362.814,"body":"Like I'm going to be set for like six"},{"startTime":360.034,"endTime":362.814,"body":"months, like no problem."},{"startTime":362.814,"endTime":366.974,"body":"And then I was like, of course there's no"},{"startTime":362.814,"endTime":366.974,"body":"11 and a half, right?"},{"startTime":366.974,"endTime":370.234,"body":"And the 11s are too small and the 12s are"},{"startTime":366.974,"endTime":370.234,"body":"like way too big."},{"startTime":370.234,"endTime":372.934,"body":"So that was pretty frustrating."},{"startTime":372.994,"endTime":376.89,"body":"The other part was my body weight just"},{"startTime":372.994,"endTime":376.89,"body":"cratered being over."},{"startTime":377.154,"endTime":382.174,"body":"Even with like trying to like eat late and"},{"startTime":377.154,"endTime":382.174,"body":"I went to the store and got like a bunch"},{"startTime":382.174,"endTime":386.834,"body":"of like oatmeal packs and like fruit to be"},{"startTime":382.174,"endTime":386.834,"body":"able to hodgepodge like meals together at"},{"startTime":386.834,"endTime":387.174,"body":"night."},{"startTime":387.174,"endTime":390.634,"body":"I would eat out like three times per day"},{"startTime":387.174,"endTime":390.634,"body":"and make sure to always eat like the"},{"startTime":390.634,"endTime":392.314,"body":"larger things in it."},{"startTime":392.314,"endTime":397.604,"body":"And I think it was just the extra steps"},{"startTime":392.314,"endTime":397.604,"body":"and how much I actually do eat."},{"startTime":397.604,"endTime":402.674,"body":"I mean, day over day, I was dropping like"},{"startTime":397.604,"endTime":402.674,"body":"another, you know, pretty much kilo as I"},{"startTime":402.674,"endTime":403.934,"body":"was there."},{"startTime":404.114,"endTime":405.114,"body":"Yeah."},{"startTime":405.114,"endTime":406.314,"body":"And now."},{"startTime":406.314,"endTime":408.402,"body":"220 right now, is that right?"},{"startTime":408.931,"endTime":415.098,"body":"this morning I was 218 .4 or whatever, but"},{"startTime":408.931,"endTime":415.098,"body":"last Monday I was 223."},{"startTime":415.158,"endTime":419.738,"body":"Yeah, I mean, dude, I can't imagine how"},{"startTime":415.158,"endTime":419.738,"body":"much food must go into even maintaining"},{"startTime":419.738,"endTime":424.818,"body":"220 pounds of body weight, much less to"},{"startTime":419.738,"endTime":424.818,"body":"gain weight at 220."},{"startTime":424.818,"endTime":430.098,"body":"Because, I mean, for me to even get above"},{"startTime":424.818,"endTime":430.098,"body":"200, I have to feel like I'm constantly"},{"startTime":430.098,"endTime":434.218,"body":"stuffing myself and even kind of go off"},{"startTime":430.098,"endTime":434.218,"body":"the board with some unhealthier food"},{"startTime":434.218,"endTime":435.298,"body":"choices."},{"startTime":435.298,"endTime":439.798,"body":"And yeah, I mean, another 20 pounds of"},{"startTime":435.298,"endTime":439.798,"body":"muscle on top of that is insane."},{"startTime":439.798,"endTime":442.706,"body":"Like, I totally empathize with your"},{"startTime":439.798,"endTime":442.706,"body":"plight."},{"startTime":442.818,"endTime":448.538,"body":"Yeah, I mean, it's it's manageable when I"},{"startTime":442.818,"endTime":448.538,"body":"have my normal schedule, but like I eat,"},{"startTime":448.538,"endTime":457.098,"body":"you know, 7 a 10 a intro workout, 1 p post"},{"startTime":448.538,"endTime":457.098,"body":"workout, like three, six, eight, thirty"},{"startTime":457.098,"endTime":457.328,"body":"nine."},{"startTime":457.328,"endTime":462.518,"body":"Like that's how every single day is to for"},{"startTime":457.328,"endTime":462.518,"body":"and it's you just can't manage that when"},{"startTime":462.518,"endTime":462.908,"body":"traveling."},{"startTime":462.908,"endTime":465.838,"body":"So that was I'm kind of frustrated, right?"},{"startTime":465.838,"endTime":467.428,"body":"But I mean, it is what it is."},{"startTime":467.428,"endTime":470.138,"body":"And that's just the nature of it."},{"startTime":470.138,"endTime":471.016,"body":"But."},{"startTime":471.202,"endTime":477.222,"body":"kind of shining light of the trip was"},{"startTime":471.202,"endTime":477.222,"body":"there's a pretty pretty cool brand of gym"},{"startTime":477.222,"endTime":482.262,"body":"in Australia called Doherty's in most of"},{"startTime":477.222,"endTime":482.262,"body":"like the major cities and just like cool"},{"startTime":482.262,"endTime":488.582,"body":"bodybuilding you know gyms they had a it's"},{"startTime":482.262,"endTime":488.582,"body":"either gen one or gen two i couldn't tell"},{"startTime":488.582,"endTime":492.902,"body":"based off of like looking up photos"},{"startTime":488.582,"endTime":492.902,"body":"because they they they seemed a little bit"},{"startTime":492.902,"endTime":497.042,"body":"interchangeable but an old school nautilus"},{"startTime":492.902,"endTime":497.042,"body":"leg extension right gen one or gen two so"},{"startTime":497.042,"endTime":497.826,"body":"i'm talking"},{"startTime":497.826,"endTime":502.606,"body":"Literally from like the early 70s,"},{"startTime":497.826,"endTime":502.606,"body":"potentially late 60s."},{"startTime":503.266,"endTime":504.406,"body":"Yes."},{"startTime":504.746,"endTime":506.606,"body":"Yeah."},{"startTime":507.546,"endTime":509.046,"body":"It was amazing."},{"startTime":509.046,"endTime":513.386,"body":"And like my mind, I had seen them on like"},{"startTime":509.046,"endTime":513.386,"body":"Instagram and stuff, but I'd never seen"},{"startTime":513.386,"endTime":516.226,"body":"one in person and I used it when I trained"},{"startTime":513.386,"endTime":516.226,"body":"legs."},{"startTime":516.2860000000001,"endTime":521.646,"body":"And it was so hard for me to like sit"},{"startTime":516.2860000000001,"endTime":521.646,"body":"there and be like, they figured this out"},{"startTime":521.646,"endTime":525.3779999999999,"body":"50 fucking years ago, over 50 years ago."},{"startTime":525.3779999999999,"endTime":530.578,"body":"And we still have like these companies"},{"startTime":525.3779999999999,"endTime":530.578,"body":"producing dog shit leg extension machines"},{"startTime":530.578,"endTime":532.318,"body":"in 2024."},{"startTime":532.318,"endTime":535.178,"body":"And everything about it was wonderful."},{"startTime":535.178,"endTime":540.298,"body":"The seat was like reclined so that you"},{"startTime":535.178,"endTime":540.298,"body":"could get the nice stretch in the rec fam."},{"startTime":540.298,"endTime":541.748,"body":"It would not bottom out."},{"startTime":541.748,"endTime":544.638,"body":"You could, I mean, you could insane"},{"startTime":541.748,"endTime":544.638,"body":"stretch."},{"startTime":544.638,"endTime":545.868,"body":"It wouldn't top out."},{"startTime":545.868,"endTime":549.638,"body":"So you could go like, you could, you could"},{"startTime":545.868,"endTime":549.638,"body":"like hyper extend if you had that kind of"},{"startTime":549.638,"endTime":550.678,"body":"flexibility."},{"startTime":550.678,"endTime":552.648,"body":"It was, you could load it really."},{"startTime":552.648,"endTime":552.994,"body":"I mean,"},{"startTime":552.994,"endTime":554.584,"body":"It was an amazing machine."},{"startTime":554.584,"endTime":557.154,"body":"And I'm like, this thing is literally over"},{"startTime":554.584,"endTime":557.154,"body":"50 years old."},{"startTime":557.154,"endTime":560.434,"body":"And he had it perfected so long ago."},{"startTime":560.434,"endTime":563.534,"body":"And then I put this up on my Instagram"},{"startTime":560.434,"endTime":563.534,"body":"stories."},{"startTime":563.534,"endTime":567.974,"body":"I had my entire leg day, almost my entire"},{"startTime":563.534,"endTime":567.974,"body":"leg day in that room."},{"startTime":568.134,"endTime":573.624,"body":"I watched no less than eight to 10"},{"startTime":568.134,"endTime":573.624,"body":"different people do leg extensions."},{"startTime":573.624,"endTime":577.754,"body":"Only me and one other dude who was a"},{"startTime":573.624,"endTime":577.754,"body":"little bit older than me and a bodybuilder"},{"startTime":577.754,"endTime":578.754,"body":"used the Nautilus."},{"startTime":578.754,"endTime":581.718,"body":"Everyone else was using like the shitty"},{"startTime":578.754,"endTime":581.718,"body":"techno gym."},{"startTime":581.718,"endTime":582.318,"body":"Mm -hmm."},{"startTime":582.318,"endTime":582.986,"body":"Mm -hmm."},{"startTime":582.986,"endTime":585.706,"body":"was really hard for me to wrap my head"},{"startTime":582.986,"endTime":585.706,"body":"around."},{"startTime":585.966,"endTime":589.746,"body":"But I feel fortunate that I'm privy to"},{"startTime":585.966,"endTime":589.746,"body":"this information now."},{"startTime":589.746,"endTime":591.146,"body":"I get what I want out of it."},{"startTime":591.146,"endTime":593.786,"body":"My clients get what they need out of it."},{"startTime":593.786,"endTime":596.986,"body":"Everyone learns on their own time or never"},{"startTime":593.786,"endTime":596.986,"body":"does."},{"startTime":596.986,"endTime":598.746,"body":"And that's just the way it works."},{"startTime":598.746,"endTime":605.806,"body":"Yeah, I feel like the new wave of machines"},{"startTime":598.746,"endTime":605.806,"body":"is really targeting more gen pop, where"},{"startTime":605.806,"endTime":609.646,"body":"they want it to be almost this spaceship"},{"startTime":605.806,"endTime":609.646,"body":"experience, where they're going for"},{"startTime":609.646,"endTime":615.006,"body":"comfort and visual appeal over function."},{"startTime":615.366,"endTime":616.526,"body":"Yeah, yeah, yeah."},{"startTime":616.526,"endTime":619.906,"body":"And so, yeah, I see this all across gyms"},{"startTime":616.526,"endTime":619.906,"body":"now."},{"startTime":619.906,"endTime":623.726,"body":"These machines are getting bigger and"},{"startTime":619.906,"endTime":623.726,"body":"cushier and comfier, almost like they look"},{"startTime":623.726,"endTime":626.486,"body":"like a first -class seat on an airplane."},{"startTime":626.486,"endTime":627.696,"body":"or something like that."},{"startTime":627.696,"endTime":631.946,"body":"And what you really just need is that"},{"startTime":627.696,"endTime":631.946,"body":"super compact one that actually has the"},{"startTime":631.946,"endTime":636.726,"body":"dimensions and the function to get the"},{"startTime":631.946,"endTime":636.726,"body":"ranges of motion that you want and load it"},{"startTime":636.726,"endTime":637.156,"body":"properly."},{"startTime":637.156,"endTime":639.102,"body":"And it's just, yeah, it's unfortunate."},{"startTime":639.298,"endTime":644.72,"body":"Yeah, but it was very cool for me from"},{"startTime":639.298,"endTime":644.72,"body":"that experience."},{"startTime":644.766,"endTime":647.786,"body":"other quality training sessions there?"},{"startTime":647.786,"endTime":650.206,"body":"Or what was like, did you trade with some"},{"startTime":647.786,"endTime":650.206,"body":"of your boys there?"},{"startTime":650.206,"endTime":651.65,"body":"Or what was the story?"},{"startTime":651.65,"endTime":656.43,"body":"Yeah, I trained with a friend Cade the"},{"startTime":651.65,"endTime":656.43,"body":"first day the other two sessions I decide"},{"startTime":656.43,"endTime":663.73,"body":"I trained by myself And I had really"},{"startTime":656.43,"endTime":663.73,"body":"quality training sessions actually a"},{"startTime":663.73,"endTime":668.81,"body":"really really good leg day I had a very"},{"startTime":663.73,"endTime":668.81,"body":"solid push day the morning before the show"},{"startTime":668.81,"endTime":673.03,"body":"I would and that's what I was traveling"},{"startTime":668.81,"endTime":673.03,"body":"for there was the the the IFBB nationals"},{"startTime":673.03,"endTime":677.658,"body":"in Australia I had some quality training"},{"startTime":673.03,"endTime":677.658,"body":"sessions there for sure"},{"startTime":678.006,"endTime":683.04,"body":"Are you still doing the steep incline"},{"startTime":678.006,"endTime":683.04,"body":"interior delt press on your push day?"},{"startTime":686.018,"endTime":689.098,"body":"with, I have it with a Smith Machine."},{"startTime":689.858,"endTime":690.478,"body":"Yeah."},{"startTime":690.478,"endTime":696.938,"body":"I know before you started your TRT, I"},{"startTime":690.478,"endTime":696.938,"body":"remember we were talking about it and I"},{"startTime":696.938,"endTime":698.67,"body":"think you were using..."},{"startTime":700.214,"endTime":705.634,"body":"36 is maybe 36 kilos, maybe it was 40"},{"startTime":700.214,"endTime":705.634,"body":"kilos, whatever it was."},{"startTime":705.634,"endTime":708.154,"body":"I remember it being slightly above what I"},{"startTime":705.634,"endTime":708.154,"body":"was using."},{"startTime":708.154,"endTime":711.994,"body":"And so I was just curious as your strength"},{"startTime":708.154,"endTime":711.994,"body":"and your body weight have gone up with the"},{"startTime":711.994,"endTime":715.574,"body":"exogenous testosterone, you know, what"},{"startTime":711.994,"endTime":715.574,"body":"kind of weights you're pushing on that"},{"startTime":715.574,"endTime":715.834,"body":"now."},{"startTime":715.834,"endTime":718.634,"body":"And it was also brought up in a"},{"startTime":715.834,"endTime":718.634,"body":"conversation I was having with Dave"},{"startTime":718.634,"endTime":725.544,"body":"McConia and Abel, cause Abel just hit the"},{"startTime":718.634,"endTime":725.544,"body":"35 kilos for six."},{"startTime":725.544,"endTime":728.154,"body":"And we were talking about how strong you"},{"startTime":725.544,"endTime":728.154,"body":"are on it."},{"startTime":728.154,"endTime":729.464,"body":"And,"},{"startTime":729.546,"endTime":730.746,"body":"Yeah."},{"startTime":731.546,"endTime":732.066,"body":"Yeah."},{"startTime":732.066,"endTime":735.746,"body":"So sorry, I still do have the dumbbell"},{"startTime":732.066,"endTime":735.746,"body":"interior delt press on."},{"startTime":735.746,"endTime":740.606,"body":"I have a shoulder day, but I do also have"},{"startTime":735.746,"endTime":740.606,"body":"like a narrow one on on my push, which I"},{"startTime":740.606,"endTime":741.686,"body":"actually did today."},{"startTime":741.686,"endTime":746.186,"body":"Almost two weeks ago was the last time I"},{"startTime":741.686,"endTime":746.186,"body":"trained."},{"startTime":746.186,"endTime":749.826,"body":"Yeah, because I didn't do that day when I"},{"startTime":746.186,"endTime":749.826,"body":"was traveling the dumbbell interior delt"},{"startTime":749.826,"endTime":750.246,"body":"press."},{"startTime":750.246,"endTime":752.376,"body":"I did 42 kilos for nine."},{"startTime":752.376,"endTime":754.714,"body":"So I will do I will go up."},{"startTime":754.722,"endTime":756.702,"body":"because I topped the rep range two weeks"},{"startTime":754.722,"endTime":756.702,"body":"ago."},{"startTime":756.702,"endTime":760.886,"body":"So I'll do 44s on Saturday, so in a couple"},{"startTime":756.702,"endTime":760.886,"body":"of days."},{"startTime":760.886,"endTime":761.246,"body":"Sick."},{"startTime":761.246,"endTime":765.246,"body":"Well, 44s are going to be 97 pounds per"},{"startTime":761.246,"endTime":765.246,"body":"dumbbell."},{"startTime":765.246,"endTime":770.246,"body":"So you're getting really dang close to the"},{"startTime":765.246,"endTime":770.246,"body":"hundreds for a vertical press, which is, I"},{"startTime":770.246,"endTime":775.906,"body":"feel like a super goal, like life goal,"},{"startTime":770.246,"endTime":775.906,"body":"you know, to overhead press the hundreds"},{"startTime":775.906,"endTime":777.102,"body":"is pretty cool."},{"startTime":777.826,"endTime":781.925,"body":"Yeah, it's been there's been some cool"},{"startTime":777.826,"endTime":781.925,"body":"like training performance stuff."},{"startTime":781.925,"endTime":784.006,"body":"Of course, nothing that actually like"},{"startTime":781.925,"endTime":784.006,"body":"fucking matters."},{"startTime":784.006,"endTime":788.526,"body":"Like my pendulum squat numbers have not"},{"startTime":784.006,"endTime":788.526,"body":"drastically improved, nor my hack squat or"},{"startTime":788.526,"endTime":789.826,"body":"anything like that."},{"startTime":789.826,"endTime":793.606,"body":"But like some pull down stuff for sure."},{"startTime":793.606,"endTime":797.376,"body":"The seated leg extension is one that I've"},{"startTime":793.606,"endTime":797.376,"body":"gotten significantly stronger at."},{"startTime":797.376,"endTime":801.406,"body":"Like I'm full stacking it now, which is."},{"startTime":801.406,"endTime":803.286,"body":"Leg extension."},{"startTime":803.646,"endTime":804.988,"body":"The."},{"startTime":805.57,"endTime":809.39,"body":"The Arsenal leg curl is like one of the"},{"startTime":805.57,"endTime":809.39,"body":"ones where they kind of just put the same"},{"startTime":809.39,"endTime":810.99,"body":"weight stack on everything."},{"startTime":810.99,"endTime":815.91,"body":"And some of them are just like"},{"startTime":810.99,"endTime":815.91,"body":"impractical, like on the prone lying leg"},{"startTime":815.91,"endTime":816.19,"body":"curl."},{"startTime":816.19,"endTime":820.51,"body":"I don't even know if I'm like halfway down"},{"startTime":816.19,"endTime":820.51,"body":"the stack, you know, but then I'm like the"},{"startTime":820.51,"endTime":821.13,"body":"leg curl."},{"startTime":821.13,"endTime":822.97,"body":"I'm literally maxing it."},{"startTime":822.97,"endTime":824.13,"body":"So sorry."},{"startTime":824.13,"endTime":824.37,"body":"Yes."},{"startTime":824.37,"endTime":824.96,"body":"Like extension."},{"startTime":824.96,"endTime":827.79,"body":"I keep just word vomiting that"},{"startTime":824.96,"endTime":827.79,"body":"incorrectly."},{"startTime":827.79,"endTime":828.92,"body":"Yeah."},{"startTime":828.92,"endTime":830.702,"body":"So that one's it's kind of interesting."},{"startTime":831.862,"endTime":832.222,"body":"Cool."},{"startTime":832.222,"endTime":833.262,"body":"Well, that sounds fun."},{"startTime":833.262,"endTime":835.402,"body":"Keep us updated on the overhead press."},{"startTime":835.402,"endTime":838.222,"body":"I know Abel is curious about that as well."},{"startTime":840.102,"endTime":841.032,"body":"Sick, do it up."},{"startTime":841.032,"endTime":841.562,"body":"Cool."},{"startTime":841.562,"endTime":849.342,"body":"So I will try not to belabor my updates"},{"startTime":841.562,"endTime":849.342,"body":"here, but the last we spoke, I was sort of"},{"startTime":849.342,"endTime":855.322,"body":"just beginning my adventure into cardio"},{"startTime":849.342,"endTime":855.322,"body":"season, so to speak, and had gotten back"},{"startTime":855.322,"endTime":861.294,"body":"from Costa Rica and begun my new"},{"startTime":855.322,"endTime":861.294,"body":"prioritization five days a week of."},{"startTime":861.43,"endTime":865.75,"body":"biking cardio and two days a week of"},{"startTime":861.43,"endTime":865.75,"body":"lifting."},{"startTime":866.07,"endTime":870.65,"body":"And so that's actually been going"},{"startTime":866.07,"endTime":870.65,"body":"extremely well."},{"startTime":870.65,"endTime":873.93,"body":"The, well, I guess I'll back up."},{"startTime":873.93,"endTime":878.95,"body":"We did a mountain biking trip, a guy's"},{"startTime":873.93,"endTime":878.95,"body":"trip to Fruto, which is this like haven of"},{"startTime":878.95,"endTime":882.17,"body":"mountain biking in Western Colorado, kind"},{"startTime":878.95,"endTime":882.17,"body":"of right on the Utah border."},{"startTime":882.17,"endTime":885.37,"body":"And we were there for three days this"},{"startTime":882.17,"endTime":885.37,"body":"year."},{"startTime":885.37,"endTime":888.6,"body":"We only did two last year and got a ton of"},{"startTime":885.37,"endTime":888.6,"body":"biking in."},{"startTime":888.6,"endTime":889.59,"body":"I think we went."},{"startTime":889.59,"endTime":891.83,"body":"and a half hours the first day."},{"startTime":891.83,"endTime":896.55,"body":"We did a double day the second day where"},{"startTime":891.83,"endTime":896.55,"body":"we did three hours followed by two hours"},{"startTime":896.55,"endTime":897.83,"body":"after lunch."},{"startTime":897.83,"endTime":899.5,"body":"So like five hours of biking that day."},{"startTime":899.5,"endTime":902.91,"body":"And then we hit another three, I think the"},{"startTime":899.5,"endTime":902.91,"body":"next day."},{"startTime":902.91,"endTime":908.81,"body":"So that's the most biking that I've done"},{"startTime":902.91,"endTime":908.81,"body":"in a three day period in my entire life."},{"startTime":908.89,"endTime":913.87,"body":"And I had been hearing on podcasts and"},{"startTime":908.89,"endTime":913.87,"body":"stuff that these, they call them training"},{"startTime":913.87,"endTime":919.062,"body":"camps where basically you just go and you"},{"startTime":913.87,"endTime":919.062,"body":"double or triple your normal workload for."},{"startTime":919.062,"endTime":921.822,"body":"a few days, and then you recover."},{"startTime":921.842,"endTime":925.182,"body":"And you come back and you're supposed to"},{"startTime":921.842,"endTime":925.182,"body":"see all of these new adaptations."},{"startTime":925.202,"endTime":929.962,"body":"And I had never experienced that before,"},{"startTime":925.202,"endTime":929.962,"body":"but was curious whether I would."},{"startTime":929.962,"endTime":933.152,"body":"And so we did this thing, I performed"},{"startTime":929.962,"endTime":933.152,"body":"really well, it was super fun."},{"startTime":933.152,"endTime":939.162,"body":"I had one small fall, but nothing like"},{"startTime":933.152,"endTime":939.162,"body":"last year where I got this massive bone"},{"startTime":939.162,"endTime":942.282,"body":"bruise on my humerus falling over my"},{"startTime":939.162,"endTime":942.282,"body":"handlebars."},{"startTime":942.282,"endTime":948.238,"body":"So this year, much more success there, but"},{"startTime":942.282,"endTime":948.238,"body":"came back and since then the"},{"startTime":948.79,"endTime":954.69,"body":"biking, especially a few days like after I"},{"startTime":948.79,"endTime":954.69,"body":"recovered and got into that week post the"},{"startTime":954.69,"endTime":960.47,"body":"mountain biking trip, I had some of my"},{"startTime":954.69,"endTime":960.47,"body":"best performances that I've had yet in"},{"startTime":960.47,"endTime":962.84,"body":"biking at all, like even across the board."},{"startTime":962.84,"endTime":967.83,"body":"And so when I look back and compare my"},{"startTime":962.84,"endTime":967.83,"body":"numbers to where I was right before my"},{"startTime":967.83,"endTime":972.27,"body":"race last year, so I'm talking like late"},{"startTime":967.83,"endTime":972.27,"body":"September, because my race was in October."},{"startTime":972.41,"endTime":976.51,"body":"And I compared those results to what I'm"},{"startTime":972.41,"endTime":976.51,"body":"what I was putting out, you know, last"},{"startTime":976.51,"endTime":978.222,"body":"week after the fruit a trip."},{"startTime":978.486,"endTime":982.786,"body":"And they're like really close, I might be"},{"startTime":978.486,"endTime":982.786,"body":"like a few seconds behind like a"},{"startTime":982.786,"endTime":988.326,"body":"percentage point behind on some stuff like"},{"startTime":982.786,"endTime":988.326,"body":"one thing I did in 930 and it took me 940"},{"startTime":988.326,"endTime":989.506,"body":"this time."},{"startTime":989.506,"endTime":991.676,"body":"And like a bunch of stuff like that."},{"startTime":991.676,"endTime":998.546,"body":"And then to think that I am also 15 pounds"},{"startTime":991.676,"endTime":998.546,"body":"heavier right now than I was at the end of"},{"startTime":998.546,"endTime":1000.646,"body":"biking season last year."},{"startTime":1000.646,"endTime":1004.586,"body":"And then I'm still being able to kind of"},{"startTime":1000.646,"endTime":1004.586,"body":"match those numbers and that output."},{"startTime":1004.586,"endTime":1006.07,"body":"I think that that"},{"startTime":1006.07,"endTime":1009.75,"body":"training camp, if you want to call it that"},{"startTime":1006.07,"endTime":1009.75,"body":"is just a bunch of bros hanging out and,"},{"startTime":1009.75,"endTime":1011.08,"body":"you know, drinking beer and mountain"},{"startTime":1009.75,"endTime":1011.08,"body":"biking."},{"startTime":1011.08,"endTime":1016.83,"body":"But the training camp was was extremely"},{"startTime":1011.08,"endTime":1016.83,"body":"effective and makes me think about kind of"},{"startTime":1016.83,"endTime":1019.95,"body":"batching some of this training in the"},{"startTime":1016.83,"endTime":1019.95,"body":"future."},{"startTime":1019.95,"endTime":1028.29,"body":"And then kind of on that same note, we had"},{"startTime":1019.95,"endTime":1028.29,"body":"another trip planned this past weekend, I"},{"startTime":1028.29,"endTime":1030.4299999999998,"body":"went to Moab, and we did some camping out"},{"startTime":1028.29,"endTime":1030.4299999999998,"body":"there."},{"startTime":1030.4299999999998,"endTime":1034.03,"body":"And so for whatever reason, I had like two"},{"startTime":1030.4299999999998,"endTime":1034.03,"body":"or three weeks, two weeks in a row after"},{"startTime":1034.03,"endTime":1034.5819999999999,"body":"Fruta."},{"startTime":1034.5819999999999,"endTime":1037.682,"body":"where I only had four really hard training"},{"startTime":1034.5819999999999,"endTime":1037.682,"body":"days during the week."},{"startTime":1037.682,"endTime":1045.022,"body":"And then I was forced into taking Friday,"},{"startTime":1037.682,"endTime":1045.022,"body":"Saturday, Sunday off of lifting and cardio"},{"startTime":1045.022,"endTime":1048.482,"body":"and just really hammered the four days,"},{"startTime":1045.022,"endTime":1048.482,"body":"Monday, Tuesday, Wednesday, Thursday"},{"startTime":1048.482,"endTime":1050.462,"body":"before the Friday, Saturday, Sunday off."},{"startTime":1050.462,"endTime":1058.142,"body":"And that seems to have been an extremely"},{"startTime":1050.462,"endTime":1058.142,"body":"effective approach for me as well, because"},{"startTime":1058.142,"endTime":1062.882,"body":"like I think in the past I've leaned"},{"startTime":1058.142,"endTime":1062.882,"body":"toward this idea of taking three days off"},{"startTime":1062.882,"endTime":1064.022,"body":"is going to"},{"startTime":1064.022,"endTime":1067.322,"body":"you know, be harder to get back into it,"},{"startTime":1064.022,"endTime":1067.322,"body":"I'm going to lose adaptations, whatever."},{"startTime":1067.322,"endTime":1072.862,"body":"But it seems like the increased recovery"},{"startTime":1067.322,"endTime":1072.862,"body":"from taking these three days in a row off"},{"startTime":1072.862,"endTime":1078.102,"body":"have really helped actually create new"},{"startTime":1072.862,"endTime":1078.102,"body":"adaptations."},{"startTime":1078.102,"endTime":1083.382,"body":"And some of my best biking has been like"},{"startTime":1078.102,"endTime":1083.382,"body":"the day after these three days off."},{"startTime":1083.382,"endTime":1089.982,"body":"And so it's really, in a lot of ways, it's"},{"startTime":1083.382,"endTime":1089.982,"body":"starting to shift my perspective on how"},{"startTime":1089.982,"endTime":1093.46,"body":"much dose or volume is needed."},{"startTime":1093.622,"endTime":1100.622,"body":"and whether maybe I have been missing out"},{"startTime":1093.622,"endTime":1100.622,"body":"on achieving adaptations that would have"},{"startTime":1100.622,"endTime":1103.982,"body":"come faster if I would have given myself"},{"startTime":1100.622,"endTime":1103.982,"body":"more recovery time."},{"startTime":1103.982,"endTime":1106.272,"body":"And this is really, it's a struggle for"},{"startTime":1103.982,"endTime":1106.272,"body":"me."},{"startTime":1106.272,"endTime":1111.122,"body":"Like I very much want to be training and I"},{"startTime":1106.272,"endTime":1111.122,"body":"feel like training is what's going to push"},{"startTime":1111.122,"endTime":1111.922,"body":"me forward."},{"startTime":1111.922,"endTime":1116.042,"body":"Kind of like I think newbie, the newbie"},{"startTime":1111.922,"endTime":1116.042,"body":"stage of lifting where you feel like the"},{"startTime":1116.042,"endTime":1119.122,"body":"more you can go to the gym, the more"},{"startTime":1116.042,"endTime":1119.122,"body":"results you're going to get."},{"startTime":1120.182,"endTime":1125.262,"body":"And it's been a process of me kind of"},{"startTime":1120.182,"endTime":1125.262,"body":"figuring this out as I go through the"},{"startTime":1125.262,"endTime":1129.442,"body":"cardio journey to and like what how much"},{"startTime":1125.262,"endTime":1129.442,"body":"recovery is actually needed."},{"startTime":1129.442,"endTime":1137.202,"body":"So yeah, I'll keep everyone updated kind"},{"startTime":1129.442,"endTime":1137.202,"body":"of on that aspect as as as it continues to"},{"startTime":1137.202,"endTime":1138.606,"body":"go and I continue to learn."},{"startTime":1141.75,"endTime":1144.27,"body":"Let's see."},{"startTime":1144.51,"endTime":1146.49,"body":"Training has been great."},{"startTime":1146.49,"endTime":1149.11,"body":"As far as training, I guess it's all"},{"startTime":1146.49,"endTime":1149.11,"body":"training."},{"startTime":1149.11,"endTime":1150.58,"body":"Lifting weights has been great."},{"startTime":1150.58,"endTime":1156.35,"body":"The two times a week full body is exactly"},{"startTime":1150.58,"endTime":1156.35,"body":"like perfect for me."},{"startTime":1156.85,"endTime":1163.97,"body":"And and it's keeping my motivation to go"},{"startTime":1156.85,"endTime":1163.97,"body":"lift high, which has been a nice"},{"startTime":1163.97,"endTime":1167.27,"body":"revelation compared to last year where I"},{"startTime":1163.97,"endTime":1167.27,"body":"was training four or five times a week"},{"startTime":1167.27,"endTime":1170.71,"body":"with weights and really kind of dreading"},{"startTime":1167.27,"endTime":1170.71,"body":"the sessions because of"},{"startTime":1170.71,"endTime":1173.73,"body":"much exercise I was doing with the cardio"},{"startTime":1170.71,"endTime":1173.73,"body":"and the weights."},{"startTime":1173.73,"endTime":1176.65,"body":"So two times a week has been really good."},{"startTime":1178.59,"endTime":1189.0,"body":"and I just yesterday tried something new"},{"startTime":1178.59,"endTime":1189.0,"body":"on my program."},{"startTime":1189.0,"endTime":1194.13,"body":"So I kind of went off off my program and"},{"startTime":1189.0,"endTime":1194.13,"body":"instead of doing my, what is mostly like a"},{"startTime":1194.13,"endTime":1197.75,"body":"five by five or a four by six to eight for"},{"startTime":1194.13,"endTime":1197.75,"body":"most of my movements, which means it's"},{"startTime":1197.75,"endTime":1200.994,"body":"pretty heavy and I'm taking significant"},{"startTime":1197.75,"endTime":1200.994,"body":"rest between sets."},{"startTime":1201.046,"endTime":1208.946,"body":"I increased the volume, but I shortened"},{"startTime":1201.046,"endTime":1208.946,"body":"the rest and the pump that I got was"},{"startTime":1208.946,"endTime":1209.566,"body":"insane."},{"startTime":1209.566,"endTime":1216.806,"body":"Like I guess I forgot what a true pump"},{"startTime":1209.566,"endTime":1216.806,"body":"feels like in weightlifting because I"},{"startTime":1216.806,"endTime":1221.666,"body":"always do these lower rep sets with these"},{"startTime":1216.806,"endTime":1221.666,"body":"longer rest periods, which it's still in"},{"startTime":1221.666,"endTime":1222.576,"body":"the hypertrophy range."},{"startTime":1222.576,"endTime":1226.406,"body":"Like five to eight is really where I like"},{"startTime":1222.576,"endTime":1226.406,"body":"to train, but you know, they're so"},{"startTime":1226.406,"endTime":1229.214,"body":"demanding that physically."},{"startTime":1229.462,"endTime":1233.402,"body":"I take such long rest between sets that"},{"startTime":1229.462,"endTime":1233.402,"body":"there really isn't a huge pump that"},{"startTime":1233.402,"endTime":1234.082,"body":"accumulates."},{"startTime":1234.082,"endTime":1237.222,"body":"It's like you'll get a pump briefly after"},{"startTime":1234.082,"endTime":1237.222,"body":"a set and then it dissipates and then it"},{"startTime":1237.222,"endTime":1239.732,"body":"comes back again, taking shorter rest."},{"startTime":1239.732,"endTime":1243.492,"body":"So yesterday I did 18 work sets in 32"},{"startTime":1239.732,"endTime":1243.492,"body":"minutes."},{"startTime":1243.492,"endTime":1248.482,"body":"So I just kind of had this nice"},{"startTime":1243.492,"endTime":1248.482,"body":"antagonistic superset thing going back and"},{"startTime":1248.482,"endTime":1249.142,"body":"forth."},{"startTime":1249.142,"endTime":1256.182,"body":"And I mostly focused on delts and back or"},{"startTime":1249.142,"endTime":1256.182,"body":"lats and just kind of alternated between"},{"startTime":1256.182,"endTime":1256.632,"body":"movements."},{"startTime":1256.632,"endTime":1259.03,"body":"They hit those muscle groups and"},{"startTime":1259.03,"endTime":1265.79,"body":"the the pump that I had at the end of that"},{"startTime":1259.03,"endTime":1265.79,"body":"session was the stuff of like newbie days."},{"startTime":1265.79,"endTime":1268.21,"body":"I felt so blown up."},{"startTime":1268.21,"endTime":1271.13,"body":"And everything was so tight and rigid."},{"startTime":1271.43,"endTime":1278.49,"body":"It was both kind of nauseating and"},{"startTime":1271.43,"endTime":1278.49,"body":"invigorating at the same time."},{"startTime":1278.49,"endTime":1282.89,"body":"And, and so I think I'm going to"},{"startTime":1278.49,"endTime":1282.89,"body":"experiment with doing a cycle this way,"},{"startTime":1282.89,"endTime":1286.126,"body":"because it's been so long, and I've spent"},{"startTime":1282.89,"endTime":1286.126,"body":"so much time."},{"startTime":1286.422,"endTime":1292.562,"body":"doing these low rep sets with these long"},{"startTime":1286.422,"endTime":1292.562,"body":"rest periods that I think if nothing else,"},{"startTime":1292.562,"endTime":1298.842,"body":"you know, being fun, potentially"},{"startTime":1292.562,"endTime":1298.842,"body":"instilling some new adaptations from"},{"startTime":1298.842,"endTime":1301.902,"body":"metabolite, if that's a thing, I don't"},{"startTime":1298.842,"endTime":1301.902,"body":"really know it felt like a thing"},{"startTime":1301.902,"endTime":1302.962,"body":"yesterday."},{"startTime":1302.962,"endTime":1304.702,"body":"So yeah, I don't know."},{"startTime":1304.702,"endTime":1306.262,"body":"Those are any thoughts on any of that?"},{"startTime":1306.262,"endTime":1306.642,"body":"What do you do?"},{"startTime":1306.642,"endTime":1309.922,"body":"What do you, how do you feel about the"},{"startTime":1306.642,"endTime":1309.922,"body":"rest periods between sets and stuff like"},{"startTime":1309.922,"endTime":1310.67,"body":"that?"},{"startTime":1312.29,"endTime":1317.29,"body":"I was, I mean, Aaron of a few years ago"},{"startTime":1312.29,"endTime":1317.29,"body":"was, it was definitely like, sometimes I"},{"startTime":1317.29,"endTime":1318.73,"body":"would use like 90 seconds, whatever."},{"startTime":1318.73,"endTime":1323.05,"body":"Like now it's, I mean, everything's bare"},{"startTime":1318.73,"endTime":1323.05,"body":"minimum two and a half minutes, two and a"},{"startTime":1323.05,"endTime":1324.63,"body":"half leg days."},{"startTime":1324.63,"endTime":1327.91,"body":"It might be like four to five on some,"},{"startTime":1324.63,"endTime":1327.91,"body":"like a hack squad or something."},{"startTime":1327.91,"endTime":1328.94,"body":"I just need it."},{"startTime":1328.94,"endTime":1333.89,"body":"Like my heart rate will still be super"},{"startTime":1328.94,"endTime":1333.89,"body":"high at a three minute, you know, point."},{"startTime":1334.95,"endTime":1339.35,"body":"I do think there's some utility to it."},{"startTime":1339.554,"endTime":1341.764,"body":"even if it's just the enjoyment factor,"},{"startTime":1339.554,"endTime":1341.764,"body":"right?"},{"startTime":1341.764,"endTime":1345.774,"body":"And that's like something where earlier"},{"startTime":1341.764,"endTime":1345.774,"body":"on, when I didn't really like to take"},{"startTime":1345.774,"endTime":1349.034,"body":"longer rest times, it's because I didn't"},{"startTime":1345.774,"endTime":1349.034,"body":"enjoy it."},{"startTime":1349.034,"endTime":1353.114,"body":"And like just having that pump, like it"},{"startTime":1349.034,"endTime":1353.114,"body":"feels good."},{"startTime":1353.114,"endTime":1356.894,"body":"There's a, I don't know if you know who"},{"startTime":1353.114,"endTime":1356.894,"body":"Dom Mazzetti is, but he was like, used to"},{"startTime":1356.894,"endTime":1362.034,"body":"be a very big like internet, early like"},{"startTime":1356.894,"endTime":1362.034,"body":"Instagram comedy kind of person."},{"startTime":1362.034,"endTime":1366.294,"body":"But there's always this line that he had,"},{"startTime":1362.034,"endTime":1366.294,"body":"he's like, the pump is the biggest you've"},{"startTime":1366.294,"endTime":1369.548,"body":"ever been and the biggest you will ever"},{"startTime":1366.294,"endTime":1369.548,"body":"be."},{"startTime":1369.558,"endTime":1370.32,"body":"Hehehe"},{"startTime":1370.32,"endTime":1372.55,"body":"that it was like a really funny, catchy"},{"startTime":1370.32,"endTime":1372.55,"body":"thing, but it's true."},{"startTime":1372.55,"endTime":1376.64,"body":"Like you just feel better because the"},{"startTime":1372.55,"endTime":1376.64,"body":"whole thing, like, I mean, maybe not for"},{"startTime":1376.64,"endTime":1380.16,"body":"some of the women and stuff listening, but"},{"startTime":1376.64,"endTime":1380.16,"body":"the whole point of going to the gym and"},{"startTime":1380.16,"endTime":1382.46,"body":"stuff for a lot of us where it's like, you"},{"startTime":1380.16,"endTime":1382.46,"body":"just want to be jacked and you want to"},{"startTime":1382.46,"endTime":1383.35,"body":"feel jacked."},{"startTime":1383.35,"endTime":1388.94,"body":"And the pump is like, it's like a 10 %"},{"startTime":1383.35,"endTime":1388.94,"body":"bump on what you have and you feel like"},{"startTime":1388.94,"endTime":1391.08,"body":"it's like a 30 % bump."},{"startTime":1391.12,"endTime":1395.78,"body":"So I do think there's even if it's just"},{"startTime":1391.12,"endTime":1395.78,"body":"from an enjoyment standpoint, like you"},{"startTime":1395.78,"endTime":1398.62,"body":"just, it feels good for the most part."},{"startTime":1398.62,"endTime":1399.618,"body":"I have."},{"startTime":1399.618,"endTime":1405.738,"body":"unfortunately experienced some incredibly"},{"startTime":1399.618,"endTime":1405.738,"body":"painful pumps over the past few months."},{"startTime":1405.738,"endTime":1409.848,"body":"And it was like overdosing on a good"},{"startTime":1405.738,"endTime":1409.848,"body":"thing, you know?"},{"startTime":1409.848,"endTime":1413.038,"body":"I'm like, this feels horrible now."},{"startTime":1413.038,"endTime":1418.842,"body":"So typically a lot of fun, but it can"},{"startTime":1413.038,"endTime":1418.842,"body":"unfortunately be very painful as well."},{"startTime":1419.094,"endTime":1426.694,"body":"I agree on on leg days, especially if you"},{"startTime":1419.094,"endTime":1426.694,"body":"are really pushing sets close to failure"},{"startTime":1426.694,"endTime":1428.854,"body":"at heavier loads."},{"startTime":1431.51,"endTime":1435.27,"body":"I do think if you went like more for that"},{"startTime":1431.51,"endTime":1435.27,"body":"pump approach and you were doing sets of"},{"startTime":1435.27,"endTime":1441.49,"body":"like 15, but you were doing say constant"},{"startTime":1435.27,"endTime":1441.49,"body":"tension reps and maybe five RIR, which is"},{"startTime":1441.49,"endTime":1446.29,"body":"still a really hard set, but like 15 reps"},{"startTime":1441.49,"endTime":1446.29,"body":"at five RIR, you can get a massive pump in"},{"startTime":1446.29,"endTime":1451.09,"body":"there, but have it not be quite as"},{"startTime":1446.29,"endTime":1451.09,"body":"debilitating to your soul as doing a set"},{"startTime":1451.09,"endTime":1455.19,"body":"of like seven to one RIR or something like"},{"startTime":1451.09,"endTime":1455.19,"body":"that."},{"startTime":1455.19,"endTime":1457.046,"body":"And so,"},{"startTime":1457.046,"endTime":1457.946,"body":"Yeah, I don't know."},{"startTime":1457.946,"endTime":1464.186,"body":"I'm still kind of ruminating on all of"},{"startTime":1457.946,"endTime":1464.186,"body":"this and what that would mean, but I"},{"startTime":1464.186,"endTime":1464.946,"body":"enjoyed it."},{"startTime":1464.946,"endTime":1469.806,"body":"And I think it's at least worth exploring"},{"startTime":1464.946,"endTime":1469.806,"body":"for like a six week messo cycle"},{"startTime":1469.806,"endTime":1474.266,"body":"potentially during my biking season, just"},{"startTime":1469.806,"endTime":1474.266,"body":"because it's, I think part of it, what I"},{"startTime":1474.266,"endTime":1479.066,"body":"really liked is that it was way less"},{"startTime":1474.266,"endTime":1479.066,"body":"demanding from like a central nervous"},{"startTime":1479.066,"endTime":1480.606,"body":"system standpoint."},{"startTime":1480.606,"endTime":1484.966,"body":"And granted, like I only did, like I said,"},{"startTime":1480.606,"endTime":1484.966,"body":"delts and lats are back."},{"startTime":1484.966,"endTime":1485.302,"body":"So,"},{"startTime":1485.302,"endTime":1490.602,"body":"I was alternating, initially I did like"},{"startTime":1485.302,"endTime":1490.602,"body":"cable Y raises with a single arm lat pull"},{"startTime":1490.602,"endTime":1497.362,"body":"down and I did some rear delt pull downs"},{"startTime":1490.602,"endTime":1497.362,"body":"and I did some, some cable laterals and"},{"startTime":1497.982,"endTime":1500.242,"body":"did some pull ups and some pushups."},{"startTime":1500.242,"endTime":1504.582,"body":"And so, I mean, alternating between upper"},{"startTime":1500.242,"endTime":1504.582,"body":"body stuff like that is not going to be"},{"startTime":1504.582,"endTime":1509.422,"body":"nearly as fatiguing as doing that with leg"},{"startTime":1504.582,"endTime":1509.422,"body":"work would be."},{"startTime":1509.422,"endTime":1510.642,"body":"But yeah, felt cool."},{"startTime":1510.642,"endTime":1511.822,"body":"So I'll keep you guys updated."},{"startTime":1511.822,"endTime":1514.998,"body":"If I did add it into the program, it would"},{"startTime":1511.822,"endTime":1514.998,"body":"be part of,"},{"startTime":1514.998,"endTime":1517.298,"body":"the Brian's program thing, obviously."},{"startTime":1517.298,"endTime":1519.298,"body":"And I have two tracks for that."},{"startTime":1519.298,"endTime":1522.318,"body":"I have like the optimal hypertrophy track,"},{"startTime":1519.298,"endTime":1522.318,"body":"which is in the middle of a cycle right"},{"startTime":1522.318,"endTime":1523.558,"body":"now that won't be touched."},{"startTime":1523.558,"endTime":1527.638,"body":"So it would be for like Brian's program"},{"startTime":1523.558,"endTime":1527.638,"body":"two, which is basically what I'm doing"},{"startTime":1527.638,"endTime":1530.558,"body":"now, which is my kind of two times a week"},{"startTime":1527.638,"endTime":1530.558,"body":"full body program."},{"startTime":1530.558,"endTime":1533.978,"body":"So anyway, keep you guys updated there."},{"startTime":1534.178,"endTime":1538.458,"body":"And last thing, man, this is really"},{"startTime":1534.178,"endTime":1538.458,"body":"dragged on."},{"startTime":1538.458,"endTime":1544.374,"body":"I, every couple of years, I get the desire"},{"startTime":1538.458,"endTime":1544.374,"body":"to back squat with a barbell and just,"},{"startTime":1544.374,"endTime":1548.054,"body":"do it because I want to make sure that I"},{"startTime":1544.374,"endTime":1548.054,"body":"can still do it."},{"startTime":1548.094,"endTime":1550.544,"body":"And so that was what I did last week."},{"startTime":1550.544,"endTime":1557.214,"body":"I did my biannual back squat through 315"},{"startTime":1550.544,"endTime":1557.214,"body":"on the bar and just kind of see how it"},{"startTime":1557.214,"endTime":1557.474,"body":"feels."},{"startTime":1557.474,"endTime":1561.524,"body":"I did three sets of two and it felt"},{"startTime":1557.474,"endTime":1561.524,"body":"really, really heavy."},{"startTime":1561.524,"endTime":1563.794,"body":"It looked fast on video."},{"startTime":1563.794,"endTime":1565.924,"body":"Everyone is like, that was like, you"},{"startTime":1563.794,"endTime":1565.924,"body":"crushed that."},{"startTime":1565.924,"endTime":1567.494,"body":"You know, that was like eight RIR or"},{"startTime":1565.924,"endTime":1567.494,"body":"whatever."},{"startTime":1567.494,"endTime":1570.374,"body":"I'm like, man, it did not feel like eight"},{"startTime":1567.494,"endTime":1570.374,"body":"RIR."},{"startTime":1570.814,"endTime":1571.286,"body":"But."},{"startTime":1571.286,"endTime":1572.416,"body":"But it was cool."},{"startTime":1572.416,"endTime":1576.066,"body":"Like I think there is some value in just"},{"startTime":1572.416,"endTime":1576.066,"body":"making sure that you can still put heavy"},{"startTime":1576.066,"endTime":1579.746,"body":"ass weight on your back and sit down and"},{"startTime":1576.066,"endTime":1579.746,"body":"stand up with it every now and then."},{"startTime":1579.746,"endTime":1585.346,"body":"And just kind of one of those funny"},{"startTime":1579.746,"endTime":1585.346,"body":"things, you know, meet head times, but"},{"startTime":1585.346,"endTime":1587.566,"body":"something I enjoy doing every now and"},{"startTime":1585.346,"endTime":1587.566,"body":"then."},{"startTime":1588.13,"endTime":1594.43,"body":"I'm going to let my my ego not get the"},{"startTime":1588.13,"endTime":1594.43,"body":"best of me and create and let that creep"},{"startTime":1594.43,"endTime":1595.29,"body":"into my mind."},{"startTime":1595.29,"endTime":1597.97,"body":"Just not doing that."},{"startTime":1597.97,"endTime":1599.26,"body":"I cannot believe I forgot this."},{"startTime":1599.26,"endTime":1603.11,"body":"This is by far the coolest update I have."},{"startTime":1603.35,"endTime":1607.01,"body":"So I met the bodybuilding show on"},{"startTime":1603.35,"endTime":1607.01,"body":"Melbourne in Melbourne on Saturday."},{"startTime":1607.51,"endTime":1610.83,"body":"The real we were there to see one of our"},{"startTime":1607.51,"endTime":1610.83,"body":"friends compete in classic music."},{"startTime":1610.83,"endTime":1613.122,"body":"That was pretty much the reason we were"},{"startTime":1610.83,"endTime":1613.122,"body":"there."},{"startTime":1613.122,"endTime":1613.982,"body":"That had ended."},{"startTime":1613.982,"endTime":1616.802,"body":"Bodybuilding was on like my friends had"},{"startTime":1613.982,"endTime":1616.802,"body":"all left and I was like, I'll just hang"},{"startTime":1616.802,"endTime":1620.042,"body":"out and watch some some bodybuilding, you"},{"startTime":1616.802,"endTime":1620.042,"body":"know, and just sit here and see how much I"},{"startTime":1620.042,"endTime":1620.862,"body":"can learn."},{"startTime":1620.862,"endTime":1624.662,"body":"So I'm just sitting there by myself and"},{"startTime":1620.862,"endTime":1624.662,"body":"some guy comes up to me and he's like,"},{"startTime":1624.662,"endTime":1625.672,"body":"hey, excuse me."},{"startTime":1625.672,"endTime":1626.422,"body":"Is your name Aaron?"},{"startTime":1626.422,"endTime":1628.602,"body":"And I'm like, yeah."},{"startTime":1628.702,"endTime":1631.432,"body":"And he's like Aaron for me, train,"},{"startTime":1628.702,"endTime":1631.432,"body":"prosper."},{"startTime":1631.432,"endTime":1632.312,"body":"I'm like, yeah."},{"startTime":1632.312,"endTime":1636.742,"body":"And he's like, I was literally listening"},{"startTime":1632.312,"endTime":1636.742,"body":"to your podcast as I drove over to the"},{"startTime":1636.742,"endTime":1637.032,"body":"show."},{"startTime":1637.032,"endTime":1639.074,"body":"And I was like, no fucking way."},{"startTime":1639.074,"endTime":1643.154,"body":"So then he sat down and we talked and is"},{"startTime":1639.074,"endTime":1643.154,"body":"this guy named Chris in Melbourne and it"},{"startTime":1643.154,"endTime":1649.014,"body":"was like a very very like wholesome cool"},{"startTime":1643.154,"endTime":1649.014,"body":"moment and it was just like thank you like"},{"startTime":1649.014,"endTime":1652.554,"body":"the podcast is awesome I learned so much,"},{"startTime":1649.014,"endTime":1652.554,"body":"you know blah blah blah and it was one of"},{"startTime":1652.554,"endTime":1657.934,"body":"those like yes, this is really really cool"},{"startTime":1652.554,"endTime":1657.934,"body":"I don't think I said it on the podcast"},{"startTime":1657.934,"endTime":1663.434,"body":"also, but maybe like Three or four weeks"},{"startTime":1657.934,"endTime":1663.434,"body":"ago when I was leaving the gym some guy"},{"startTime":1663.434,"endTime":1666.864,"body":"came up to me and he was like, hey Are you"},{"startTime":1663.434,"endTime":1666.864,"body":"Aaron from Eat, Train, Prosper?"},{"startTime":1666.864,"endTime":1668.162,"body":"I was like, yes"},{"startTime":1668.162,"endTime":1671.562,"body":"And it's just wild."},{"startTime":1671.562,"endTime":1677.582,"body":"Like it's happened to, I don't know, maybe"},{"startTime":1671.562,"endTime":1677.582,"body":"like maybe like six times since I've been"},{"startTime":1677.582,"endTime":1681.122,"body":"in Bali where someone's like walked up to"},{"startTime":1677.582,"endTime":1681.122,"body":"me and asked me, Hey, are you, are you"},{"startTime":1681.122,"endTime":1681.332,"body":"Aaron?"},{"startTime":1681.332,"endTime":1682.022,"body":"And I'm like that."},{"startTime":1682.022,"endTime":1683.742,"body":"Yes, that's me."},{"startTime":1683.802,"endTime":1687.082,"body":"Which is just like wild to me, but it was,"},{"startTime":1683.802,"endTime":1687.082,"body":"it was very, very cool."},{"startTime":1687.082,"endTime":1689.902,"body":"I was happy to sit there and, you know,"},{"startTime":1687.082,"endTime":1689.902,"body":"have a conversation with him."},{"startTime":1689.902,"endTime":1693.902,"body":"And it was one of those things where it"},{"startTime":1689.902,"endTime":1693.902,"body":"made me really happy that we do the"},{"startTime":1693.902,"endTime":1696.01,"body":"podcast, you know, and like obviously."},{"startTime":1696.386,"endTime":1698.946,"body":"You know this, Brian, but like we don't"},{"startTime":1696.386,"endTime":1698.946,"body":"make any money off the podcast."},{"startTime":1698.946,"endTime":1702.906,"body":"We spend thousands of dollars per year to"},{"startTime":1698.946,"endTime":1702.906,"body":"produce the podcast."},{"startTime":1702.906,"endTime":1707.486,"body":"And it's really just like a labor of love"},{"startTime":1702.906,"endTime":1707.486,"body":"and a camaraderie thing."},{"startTime":1707.486,"endTime":1710.546,"body":"Of course, I love getting to speak to you"},{"startTime":1707.486,"endTime":1710.546,"body":"and hang out still."},{"startTime":1710.546,"endTime":1714.806,"body":"But it was a very cool, like full circle"},{"startTime":1710.546,"endTime":1714.806,"body":"moment where I'm like, I'm very happy that"},{"startTime":1714.806,"endTime":1720.726,"body":"we produce this project and what we do it"},{"startTime":1714.806,"endTime":1720.726,"body":"because people do take a lot of value from"},{"startTime":1720.726,"endTime":1721.266,"body":"it."},{"startTime":1721.266,"endTime":1724.802,"body":"And that made me feel like very just like."},{"startTime":1724.802,"endTime":1729.002,"body":"warm, complete, whatever, you know,"},{"startTime":1724.802,"endTime":1729.002,"body":"whatever kind of feeling that I can't seem"},{"startTime":1729.002,"endTime":1731.162,"body":"to find the words for, but it was very"},{"startTime":1729.002,"endTime":1731.162,"body":"cool."},{"startTime":1731.658,"endTime":1735.438,"body":"dude, that warmed my heart completely as"},{"startTime":1731.658,"endTime":1735.438,"body":"you were saying it."},{"startTime":1735.438,"endTime":1741.178,"body":"I just get so giddy inside thinking about"},{"startTime":1735.438,"endTime":1741.178,"body":"that impact and how cool that is for you"},{"startTime":1741.178,"endTime":1743.438,"body":"to be like this little micro celebrity."},{"startTime":1744.178,"endTime":1749.318,"body":"All of it, a teeny little micro celebrity."},{"startTime":1749.718,"endTime":1750.398,"body":"Yeah, yeah."},{"startTime":1750.398,"endTime":1751.638,"body":"I mean, just super cool."},{"startTime":1751.638,"endTime":1755.118,"body":"I'm really glad you shared that and"},{"startTime":1751.638,"endTime":1755.118,"body":"awesome that Chris and everyone else will"},{"startTime":1755.118,"endTime":1756.63,"body":"come up and say something because..."},{"startTime":1756.63,"endTime":1759.33,"body":"That does really make it worth it."},{"startTime":1759.33,"endTime":1762.39,"body":"Like if you see Aaron or I out in public"},{"startTime":1759.33,"endTime":1762.39,"body":"and you want to chat at all, you know,"},{"startTime":1762.39,"endTime":1763.202,"body":"always."},{"startTime":1763.906,"endTime":1765.178,"body":"100%."},{"startTime":1765.27,"endTime":1766.47,"body":"Yeah."},{"startTime":1766.63,"endTime":1767.75,"body":"All right, cool."},{"startTime":1767.75,"endTime":1774.01,"body":"Well, we, so dude, I was looking back at"},{"startTime":1767.75,"endTime":1774.01,"body":"episodes because I thought we addressed"},{"startTime":1774.01,"endTime":1778.33,"body":"this reverse dieting thing at some point"},{"startTime":1774.01,"endTime":1778.33,"body":"when it was a really big deal."},{"startTime":1778.33,"endTime":1784.67,"body":"Stronger by Science put out a really big"},{"startTime":1778.33,"endTime":1784.67,"body":"thing maybe a year or two ago about how"},{"startTime":1784.67,"endTime":1788.69,"body":"reverse dieting is basically a scam and"},{"startTime":1784.67,"endTime":1788.69,"body":"it's not really like a real thing."},{"startTime":1788.73,"endTime":1793.35,"body":"And I mean, they love to take these really"},{"startTime":1788.73,"endTime":1793.35,"body":"like polarized views of these things to"},{"startTime":1793.35,"endTime":1794.486,"body":"get clicks, of course."},{"startTime":1794.486,"endTime":1799.056,"body":"But I thought that we had covered it, and"},{"startTime":1794.486,"endTime":1799.056,"body":"I couldn't find the episode."},{"startTime":1799.056,"endTime":1801.406,"body":"So maybe I just didn't go back far enough."},{"startTime":1801.406,"endTime":1805.806,"body":"But either way, I know that you have some"},{"startTime":1801.406,"endTime":1805.806,"body":"thoughts on it, definitely some probably"},{"startTime":1805.806,"endTime":1809.606,"body":"updated thoughts since that all went down"},{"startTime":1805.806,"endTime":1809.606,"body":"a year or two ago."},{"startTime":1809.606,"endTime":1812.526,"body":"So I'll kind of let you jump in and"},{"startTime":1809.606,"endTime":1812.526,"body":"introduce it."},{"startTime":1813.474,"endTime":1819.314,"body":"Yeah, so it came from a question, right,"},{"startTime":1813.474,"endTime":1819.314,"body":"which is obviously how we end up talking"},{"startTime":1819.314,"endTime":1820.594,"body":"about a lot of these things."},{"startTime":1820.594,"endTime":1825.874,"body":"But the concept of the reverse diet, if"},{"startTime":1820.594,"endTime":1825.874,"body":"you're not so inclined, it's effectively"},{"startTime":1825.874,"endTime":1827.224,"body":"exactly like it sounds."},{"startTime":1827.224,"endTime":1832.254,"body":"So with a typical diet to write a caloric"},{"startTime":1827.224,"endTime":1832.254,"body":"deficit, we are incrementally reducing"},{"startTime":1832.254,"endTime":1835.974,"body":"calories to, I mean, the goal isn't to get"},{"startTime":1832.254,"endTime":1835.974,"body":"calories low."},{"startTime":1835.974,"endTime":1841.834,"body":"That's just a step that's needed to"},{"startTime":1835.974,"endTime":1841.834,"body":"produce the outcome of lower body weight,"},{"startTime":1841.834,"endTime":1843.002,"body":"less body fat."},{"startTime":1843.202,"endTime":1845.182,"body":"The reverse diet's kind of the opposite."},{"startTime":1845.182,"endTime":1851.222,"body":"We are starting effectively at the end of"},{"startTime":1845.182,"endTime":1851.222,"body":"a diet, and we incrementally increase"},{"startTime":1851.222,"endTime":1855.802,"body":"calories up until finding what would be a"},{"startTime":1851.222,"endTime":1855.802,"body":"new maintenance, or potentially you just"},{"startTime":1855.802,"endTime":1858.982,"body":"keep going into a build, or whatever the"},{"startTime":1855.802,"endTime":1858.982,"body":"goals are."},{"startTime":1858.982,"endTime":1864.182,"body":"That is the concept of the reverse diet."},{"startTime":1864.422,"endTime":1870.882,"body":"Now, with kind of the question here, and I"},{"startTime":1864.422,"endTime":1870.882,"body":"guess I can read it a little bit, but."},{"startTime":1870.882,"endTime":1874.412,"body":"the person said, hey, I'm finishing a"},{"startTime":1870.882,"endTime":1874.412,"body":"deficit 15 pounds down."},{"startTime":1874.412,"endTime":1879.642,"body":"So we don't have the context of how much"},{"startTime":1874.412,"endTime":1879.642,"body":"of that of a total body mass loss that 15"},{"startTime":1879.642,"endTime":1880.162,"body":"pounds is."},{"startTime":1880.162,"endTime":1887.642,"body":"If it's maybe a male at 200 pounds, it"},{"startTime":1880.162,"endTime":1887.642,"body":"might be eight or so percent of total body"},{"startTime":1887.642,"endTime":1889.022,"body":"mass, not a significant."},{"startTime":1889.022,"endTime":1893.402,"body":"If this is like a smaller male who maybe"},{"startTime":1889.022,"endTime":1893.402,"body":"started at 160 or a female who maybe"},{"startTime":1893.402,"endTime":1899.282,"body":"started at 150, obviously significantly"},{"startTime":1893.402,"endTime":1899.282,"body":"larger relative depth of a deficit."},{"startTime":1899.282,"endTime":1900.43,"body":"And..."},{"startTime":1900.43,"endTime":1903.21,"body":"by the way, just for context, this is a"},{"startTime":1900.43,"endTime":1903.21,"body":"bigger guy."},{"startTime":1903.21,"endTime":1908.97,"body":"I believe he's over six feet and probably"},{"startTime":1903.21,"endTime":1908.97,"body":"in the 200 pound range when he started,"},{"startTime":1908.97,"endTime":1912.312,"body":"215 pound range when he started would be"},{"startTime":1908.97,"endTime":1912.312,"body":"my guess."},{"startTime":1912.642,"endTime":1917.322,"body":"Okay, I'm glad you said that because that"},{"startTime":1912.642,"endTime":1917.322,"body":"changes a lot of things."},{"startTime":1918.982,"endTime":1920.802,"body":"But I will kind of finish."},{"startTime":1920.802,"endTime":1928.282,"body":"And the reason it's important is going"},{"startTime":1920.802,"endTime":1928.282,"body":"from 215 to 200, and let's say six foot,"},{"startTime":1928.442,"endTime":1936.142,"body":"215, you're gonna be about maybe like 18 %"},{"startTime":1928.442,"endTime":1936.142,"body":"body fat unless you're kind of like a"},{"startTime":1936.142,"endTime":1938.462,"body":"genetic kind of freak sort of thing."},{"startTime":1940.258,"endTime":1945.798,"body":"If you were someone a lot smaller and"},{"startTime":1940.258,"endTime":1945.798,"body":"you're going from like 150 to 135, that is"},{"startTime":1945.798,"endTime":1950.338,"body":"a significantly larger relative delta in"},{"startTime":1945.798,"endTime":1950.338,"body":"total body mass."},{"startTime":1950.338,"endTime":1957.198,"body":"And the amount of metabolic adaptation"},{"startTime":1950.338,"endTime":1957.198,"body":"that you may encounter can be"},{"startTime":1957.198,"endTime":1959.618,"body":"significantly more large."},{"startTime":1959.638,"endTime":1965.788,"body":"And that can impact which side of the"},{"startTime":1959.638,"endTime":1965.788,"body":"fence of the approach that you take."},{"startTime":1965.788,"endTime":1968.638,"body":"And this is all really, really"},{"startTime":1965.788,"endTime":1968.638,"body":"contextually important."},{"startTime":1968.998,"endTime":1970.298,"body":"So we kind of."},{"startTime":1970.338,"endTime":1972.218,"body":"Like I said, have two strategies, right?"},{"startTime":1972.218,"endTime":1976.708,"body":"Strategy one is the hard and fast, which"},{"startTime":1972.218,"endTime":1976.708,"body":"is effectively not a reverse diet."},{"startTime":1976.708,"endTime":1982.998,"body":"Let's say your maintenance calories are"},{"startTime":1976.708,"endTime":1982.998,"body":"3000 for a very simple example purposes."},{"startTime":1982.998,"endTime":1988.108,"body":"You end your diet at 2000 calories and"},{"startTime":1982.998,"endTime":1988.108,"body":"it's like sick diets over, you know,"},{"startTime":1988.108,"endTime":1991.048,"body":"tomorrow I go back to 3000 calories,"},{"startTime":1988.108,"endTime":1991.048,"body":"right?"},{"startTime":1991.048,"endTime":1998.198,"body":"And that would be an estimated 3000 based"},{"startTime":1991.048,"endTime":1998.198,"body":"off of your new estimated maintenance"},{"startTime":1998.198,"endTime":1999.408,"body":"calories from your body weight."},{"startTime":1999.408,"endTime":2000.41,"body":"Let's say,"},{"startTime":2000.45,"endTime":2006.96,"body":"This gentleman, his maintenance calories"},{"startTime":2000.45,"endTime":2006.96,"body":"were 3 ,000 at 215 pounds."},{"startTime":2006.96,"endTime":2008.57,"body":"Now he's 200 pounds."},{"startTime":2008.57,"endTime":2011.42,"body":"The maintenance calories will not be 3"},{"startTime":2008.57,"endTime":2011.42,"body":",000."},{"startTime":2011.42,"endTime":2012.79,"body":"They'll be pretty close."},{"startTime":2012.79,"endTime":2016.73,"body":"Like it's not gonna be a massive delta,"},{"startTime":2012.79,"endTime":2016.73,"body":"probably still 2 ,900 or something like"},{"startTime":2016.73,"endTime":2017.35,"body":"that."},{"startTime":2017.35,"endTime":2019.83,"body":"That is kind of option one."},{"startTime":2020.57,"endTime":2023.65,"body":"Or sorry, strategy one, hard and fast."},{"startTime":2024.03,"endTime":2028.33,"body":"Strategy two is incremental and slow -er."},{"startTime":2028.33,"endTime":2030.21,"body":"Using that same example,"},{"startTime":2030.21,"endTime":2034.169,"body":"Let's say maintenance is now effectively 2"},{"startTime":2030.21,"endTime":2034.169,"body":",900 calories."},{"startTime":2034.169,"endTime":2036.96,"body":"We end our diet at 2 ,000."},{"startTime":2036.96,"endTime":2040.66,"body":"And we could do a number of different"},{"startTime":2036.96,"endTime":2040.66,"body":"ways."},{"startTime":2040.66,"endTime":2045.57,"body":"You could do over nine weeks, you increase"},{"startTime":2040.66,"endTime":2045.57,"body":"your calories, 100 calories every single"},{"startTime":2045.57,"endTime":2046.25,"body":"week."},{"startTime":2046.25,"endTime":2049.88,"body":"That would be kind of the slowest I think"},{"startTime":2046.25,"endTime":2049.88,"body":"I would go."},{"startTime":2049.88,"endTime":2053.6099999999997,"body":"I wouldn't see any reason to go any slower"},{"startTime":2049.88,"endTime":2053.6099999999997,"body":"than that."},{"startTime":2053.6099999999997,"endTime":2058.85,"body":"Another approach is you could do a larger"},{"startTime":2053.6099999999997,"endTime":2058.85,"body":"jump one, maybe from like 2 ,000."},{"startTime":2058.85,"endTime":2064.4300000000003,"body":"to 2300 and then you have like an extra"},{"startTime":2058.85,"endTime":2064.4300000000003,"body":"six weeks of a hundred calories or"},{"startTime":2064.4300000000003,"endTime":2065.49,"body":"something like that."},{"startTime":2065.49,"endTime":2072.79,"body":"There is no, there is no hard and fast"},{"startTime":2065.49,"endTime":2072.79,"body":"rule of like X happens then Y happens."},{"startTime":2072.79,"endTime":2075.56,"body":"So those are the kind of two strategies."},{"startTime":2075.56,"endTime":2080.43,"body":"And then how I kind of compartmentalized"},{"startTime":2075.56,"endTime":2080.43,"body":"it here to explain it is then we offer the"},{"startTime":2080.43,"endTime":2084.29,"body":"pros and the cons of each strategy."},{"startTime":2084.53,"endTime":2089.01,"body":"Brian, before I dive into those, do you"},{"startTime":2084.53,"endTime":2089.01,"body":"have any feedback or anything?"},{"startTime":2089.014,"endTime":2094.574,"body":"Yeah, I just think I'll double down on"},{"startTime":2089.014,"endTime":2094.574,"body":"what you said about the context of it"},{"startTime":2094.574,"endTime":2098.654,"body":"mattering between, you know, what body"},{"startTime":2094.574,"endTime":2098.654,"body":"weight is, where you started and that 15"},{"startTime":2098.654,"endTime":2104.214,"body":"pounds, how significant that is, but also,"},{"startTime":2098.654,"endTime":2104.214,"body":"and it's somewhat related to that, is how"},{"startTime":2104.214,"endTime":2105.734,"body":"lean you actually got."},{"startTime":2105.734,"endTime":2109.934,"body":"So just because someone started at 150 and"},{"startTime":2105.734,"endTime":2109.934,"body":"lost 15 pounds doesn't mean that that"},{"startTime":2109.934,"endTime":2114.674,"body":"person is a ridiculous lean shredded 135."},{"startTime":2114.674,"endTime":2119.246,"body":"They could have been over fat 150, lost 15"},{"startTime":2114.674,"endTime":2119.246,"body":"pounds, and they're still"},{"startTime":2119.67,"endTime":2125.93,"body":"15 % body fat as a male or 17 % body fat"},{"startTime":2119.67,"endTime":2125.93,"body":"after losing 15 pounds."},{"startTime":2125.97,"endTime":2129.46,"body":"So the context here is, is how lean did"},{"startTime":2125.97,"endTime":2129.46,"body":"you get?"},{"startTime":2129.46,"endTime":2133.55,"body":"Like if you got shredded down to"},{"startTime":2129.46,"endTime":2133.55,"body":"bodybuilding style, stepping on stage"},{"startTime":2133.55,"endTime":2139.59,"body":"shredded, that might require a different"},{"startTime":2133.55,"endTime":2139.59,"body":"approach coming back up than somebody who"},{"startTime":2139.59,"endTime":2144.95,"body":"went from 20 % body fat to 14 % body fat"},{"startTime":2139.59,"endTime":2144.95,"body":"or something along those lines."},{"startTime":2145.79,"endTime":2146.374,"body":"Yep."},{"startTime":2146.374,"endTime":2155.414,"body":"And the reason it's contextually important"},{"startTime":2146.374,"endTime":2155.414,"body":"is there are negative adaptations to a"},{"startTime":2155.414,"endTime":2160.314,"body":"natural human physiology that happens as"},{"startTime":2155.414,"endTime":2160.314,"body":"you get very, very lean."},{"startTime":2160.554,"endTime":2166.114,"body":"The most common ones here, we get"},{"startTime":2160.554,"endTime":2166.114,"body":"significant impacts to your daily energy"},{"startTime":2166.114,"endTime":2167.214,"body":"levels."},{"startTime":2168.174,"endTime":2171.254,"body":"Typically a pretty large reduction in sex"},{"startTime":2168.174,"endTime":2171.254,"body":"drive."},{"startTime":2171.254,"endTime":2173.538,"body":"We see this in both males and females."},{"startTime":2173.538,"endTime":2176.618,"body":"This is something full disclosure, like I"},{"startTime":2173.538,"endTime":2176.618,"body":"experienced this a lot."},{"startTime":2176.618,"endTime":2181.858,"body":"Like when I get super lean, I want nothing"},{"startTime":2176.618,"endTime":2181.858,"body":"to do with sex remotely."},{"startTime":2182.558,"endTime":2186.198,"body":"To me, it feels like a labor."},{"startTime":2186.198,"endTime":2189.917,"body":"I'm like, my God, okay, yeah, but like I'm"},{"startTime":2186.198,"endTime":2189.917,"body":"not happy about it."},{"startTime":2189.917,"endTime":2192.398,"body":"It's that sort of thing, which is wild."},{"startTime":2192.998,"endTime":2198.518,"body":"Training performance, it's really, really"},{"startTime":2192.998,"endTime":2198.518,"body":"hard to perform from a training standpoint"},{"startTime":2198.518,"endTime":2200.958,"body":"and kind of just like a general wellbeing."},{"startTime":2200.958,"endTime":2202.53,"body":"Like you just don't feel."},{"startTime":2202.53,"endTime":2207.21,"body":"that great because you're at it, you've"},{"startTime":2202.53,"endTime":2207.21,"body":"been living in a constrained energy"},{"startTime":2207.21,"endTime":2211.15,"body":"environment for a number of weeks to"},{"startTime":2207.21,"endTime":2211.15,"body":"produce it."},{"startTime":2211.15,"endTime":2217.37,"body":"And there's detriments to how well you"},{"startTime":2211.15,"endTime":2217.37,"body":"produce thoughts and your ability to think"},{"startTime":2217.37,"endTime":2219.13,"body":"quickly and perform mental tasks."},{"startTime":2219.13,"endTime":2225.67,"body":"It bleeds into pretty various aspects of"},{"startTime":2219.13,"endTime":2225.67,"body":"your life when you get super, super lean."},{"startTime":2226.99,"endTime":2229.442,"body":"So with that,"},{"startTime":2229.442,"endTime":2234.842,"body":"I guess I'll get into kind of the pros of"},{"startTime":2229.442,"endTime":2234.842,"body":"the hard and fast strategy."},{"startTime":2234.842,"endTime":2239.742,"body":"If you do get very, very lean, lean enough"},{"startTime":2234.842,"endTime":2239.742,"body":"to where you have these very real,"},{"startTime":2239.742,"endTime":2245.642,"body":"tangible negative impacts in the quality"},{"startTime":2239.742,"endTime":2245.642,"body":"of your life, it makes more sense to raise"},{"startTime":2245.642,"endTime":2252.522,"body":"calories faster, pretty much overnight, a"},{"startTime":2245.642,"endTime":2252.522,"body":"light switch sort of thing so that we can"},{"startTime":2252.522,"endTime":2259.194,"body":"faster reverse some of these adaptations"},{"startTime":2252.522,"endTime":2259.194,"body":"that have begun to take place, right?"},{"startTime":2260.322,"endTime":2267.022,"body":"Another reason that I like this strategy"},{"startTime":2260.322,"endTime":2267.022,"body":"for those those individuals is because we"},{"startTime":2267.022,"endTime":2270.162,"body":"get to take advantage of some super"},{"startTime":2267.022,"endTime":2270.162,"body":"compensation."},{"startTime":2270.162,"endTime":2276.262,"body":"And this is something I mean, you will see"},{"startTime":2270.162,"endTime":2276.262,"body":"it to smaller degrees if you're getting"},{"startTime":2276.262,"endTime":2279.572,"body":"like shredded, let's call shredded 10"},{"startTime":2276.262,"endTime":2279.572,"body":"percent and under as a male."},{"startTime":2279.572,"endTime":2284.662,"body":"Like you'll have clearly defined abs,"},{"startTime":2279.572,"endTime":2284.662,"body":"probably some like veins in the abs, but"},{"startTime":2284.662,"endTime":2290.378,"body":"no like walnut glutes or Christmas tree in"},{"startTime":2284.662,"endTime":2290.378,"body":"the back sort of thing yet."},{"startTime":2290.498,"endTime":2294.638,"body":"We get this super compensation where let's"},{"startTime":2290.498,"endTime":2294.638,"body":"say, okay, diet's over."},{"startTime":2294.638,"endTime":2297.658,"body":"You were eating 2000 calories, diet's"},{"startTime":2294.638,"endTime":2297.658,"body":"over."},{"startTime":2297.718,"endTime":2303.858,"body":"Monday, you can eat like 600, 700 grams of"},{"startTime":2297.718,"endTime":2303.858,"body":"carbs, like way overshoot the maintenance"},{"startTime":2303.858,"endTime":2304.738,"body":"calories."},{"startTime":2304.738,"endTime":2307.688,"body":"And you might wake up even lighter the"},{"startTime":2304.738,"endTime":2307.688,"body":"next day."},{"startTime":2307.688,"endTime":2311.098,"body":"Like we see it in the bodybuilding perhaps"},{"startTime":2307.688,"endTime":2311.098,"body":"a lot."},{"startTime":2311.098,"endTime":2315.498,"body":"And this is something for me, like I have"},{"startTime":2311.098,"endTime":2315.498,"body":"a personal fascination with this concept"},{"startTime":2315.498,"endTime":2319.554,"body":"because from my understanding, and I could"},{"startTime":2315.498,"endTime":2319.554,"body":"be wrong, we still don't have a good."},{"startTime":2319.554,"endTime":2322.354,"body":"mechanism of action explaining how it"},{"startTime":2319.554,"endTime":2322.354,"body":"works."},{"startTime":2322.354,"endTime":2327.574,"body":"Because what we do understand with like,"},{"startTime":2322.354,"endTime":2327.574,"body":"hey, a gram of glycogen is also going to"},{"startTime":2327.574,"endTime":2332.074,"body":"store, you know, an accompanying 2 .7"},{"startTime":2327.574,"endTime":2332.074,"body":"grams of water, we can put approximately"},{"startTime":2332.074,"endTime":2338.174,"body":"in like a, you know, let's call it a 200"},{"startTime":2332.074,"endTime":2338.174,"body":"pound size male, 400 grams of glycogen in"},{"startTime":2338.174,"endTime":2339.374,"body":"between the liver and muscle."},{"startTime":2339.374,"endTime":2344.474,"body":"Okay, we multiply that by 2 .7, let's call"},{"startTime":2339.374,"endTime":2344.474,"body":"it three, we get an extra 1200 grams, we"},{"startTime":2344.474,"endTime":2346.626,"body":"should be up, you know, effectively."},{"startTime":2346.626,"endTime":2348.856,"body":"about 2000 grams, there's two kilos."},{"startTime":2348.856,"endTime":2352.026,"body":"So let's call that 4 .4 pounds just from"},{"startTime":2348.856,"endTime":2352.026,"body":"loading that."},{"startTime":2352.026,"endTime":2353.386,"body":"But that's not what we see."},{"startTime":2353.386,"endTime":2358.966,"body":"People will wake up lighter after pushing"},{"startTime":2353.386,"endTime":2358.966,"body":"700 grams of carbs, which is hard to"},{"startTime":2358.966,"endTime":2360.626,"body":"actually wrap your head around."},{"startTime":2361.486,"endTime":2365.606,"body":"So I think the hard and fast one, we can"},{"startTime":2361.486,"endTime":2365.606,"body":"take advantage of that, which is it's cool"},{"startTime":2365.606,"endTime":2367.046,"body":"to experience and it's kind of fun."},{"startTime":2367.046,"endTime":2370.386,"body":"You get to have this day where you just,"},{"startTime":2367.046,"endTime":2370.386,"body":"it helps a lot of the hunger energy levels"},{"startTime":2370.386,"endTime":2373.486,"body":"like training performance will improve"},{"startTime":2370.386,"endTime":2373.486,"body":"pretty quickly on the back end of that."},{"startTime":2373.486,"endTime":2376.922,"body":"And it's a great start to us feeding up."},{"startTime":2378.57,"endTime":2384.53,"body":"and the other prong is pro is it provides"},{"startTime":2378.57,"endTime":2384.53,"body":"a quicker transition into a gaining"},{"startTime":2384.53,"endTime":2387.2,"body":"periodization if desired, right?"},{"startTime":2387.2,"endTime":2390.74,"body":"From a, from a, from a, an investment on"},{"startTime":2387.2,"endTime":2390.74,"body":"time."},{"startTime":2390.74,"endTime":2395.17,"body":"If you, if the goal is, Hey, I got lean"},{"startTime":2390.74,"endTime":2395.17,"body":"and now I want to go into a build, you're"},{"startTime":2395.17,"endTime":2399.35,"body":"not wasting, you know, effectively eight"},{"startTime":2395.17,"endTime":2399.35,"body":"weeks of slowly incrementing calories that"},{"startTime":2399.35,"endTime":2403.55,"body":"we know isn't actually going to be"},{"startTime":2399.35,"endTime":2403.55,"body":"sufficient enough to produce the positive"},{"startTime":2403.55,"endTime":2405.976,"body":"hypertrophic adaptations that were."},{"startTime":2406.754,"endTime":2407.934,"body":"So that's another pro."},{"startTime":2407.934,"endTime":2411.638,"body":"I don't know why I keep trying to mix pro"},{"startTime":2407.934,"endTime":2411.638,"body":"and con together."},{"startTime":2413.25,"endTime":2420.79,"body":"Now, getting into some of the cons for"},{"startTime":2413.25,"endTime":2420.79,"body":"this, it's hard to execute well, right?"},{"startTime":2420.79,"endTime":2427.85,"body":"And a reason that like Brian brought up"},{"startTime":2420.79,"endTime":2427.85,"body":"with a body fat being a potential decision"},{"startTime":2427.85,"endTime":2431.226,"body":"factor, if you had the..."},{"startTime":2433.09,"endTime":2438.79,"body":"adherence ability to get super, super"},{"startTime":2433.09,"endTime":2438.79,"body":"lean, you are typically going to have the"},{"startTime":2438.79,"endTime":2445.23,"body":"skills, typically not always, to be able"},{"startTime":2438.79,"endTime":2445.23,"body":"to execute this well, but not always."},{"startTime":2445.23,"endTime":2450.99,"body":"If someone was dieting, starting at like"},{"startTime":2445.23,"endTime":2450.99,"body":"20 % body fat, I'm speaking about as a"},{"startTime":2450.99,"endTime":2455.91,"body":"male, you don't really have a good grip on"},{"startTime":2450.99,"endTime":2455.91,"body":"your nutrition, typically, if you're like"},{"startTime":2455.91,"endTime":2458.35,"body":"20 % and plus, right?"},{"startTime":2458.35,"endTime":2462.554,"body":"And the example I like to use is like"},{"startTime":2458.35,"endTime":2462.554,"body":"giving someone the keys to a Ferrari."},{"startTime":2462.754,"endTime":2463.394,"body":"Right."},{"startTime":2463.394,"endTime":2467.074,"body":"If it's just like you've been driving a"},{"startTime":2463.394,"endTime":2467.074,"body":"Toyota Corolla and like tomorrow, I'm"},{"startTime":2467.074,"endTime":2469.134,"body":"like, hey, here's the keys to this"},{"startTime":2467.074,"endTime":2469.134,"body":"Ferrari."},{"startTime":2469.134,"endTime":2470.744,"body":"Most people are going to crash it."},{"startTime":2470.744,"endTime":2470.994,"body":"Right."},{"startTime":2470.994,"endTime":2476.274,"body":"And it's the hey, you've been at 2000"},{"startTime":2470.994,"endTime":2476.274,"body":"calories managing tomorrow."},{"startTime":2476.274,"endTime":2478.954,"body":"Three thousand deal with them responsibly."},{"startTime":2478.954,"endTime":2483.534,"body":"A lot of people will fuck that up and way"},{"startTime":2478.954,"endTime":2483.534,"body":"overshoot in their sort."},{"startTime":2483.534,"endTime":2486.434,"body":"Their dietary adherence and stuff will"},{"startTime":2483.534,"endTime":2486.434,"body":"fall by the wayside."},{"startTime":2486.434,"endTime":2489.394,"body":"And then they start rapidly putting body"},{"startTime":2486.434,"endTime":2489.394,"body":"fat back on."},{"startTime":2489.394,"endTime":2490.178,"body":"So it's."},{"startTime":2490.178,"endTime":2495.078,"body":"A lot of people unfortunately cannot be"},{"startTime":2490.178,"endTime":2495.078,"body":"trusted with an immediate increase in a"},{"startTime":2495.078,"endTime":2498.258,"body":"thousand calories, for example here."},{"startTime":2498.898,"endTime":2503.478,"body":"And it's again, yeah, just not being able"},{"startTime":2498.898,"endTime":2503.478,"body":"to properly self -govern and self -manage."},{"startTime":2503.478,"endTime":2505.068,"body":"And this is something that happened."},{"startTime":2505.068,"endTime":2509.098,"body":"This happens to a lot of people and"},{"startTime":2505.068,"endTime":2509.098,"body":"bodybuilders, mostly in like obviously"},{"startTime":2509.098,"endTime":2513.338,"body":"your beginner ranks and stuff that prep"},{"startTime":2509.098,"endTime":2513.338,"body":"for shows is they just cannot deal with"},{"startTime":2513.338,"endTime":2515.698,"body":"the keys to the Ferrari, right?"},{"startTime":2515.698,"endTime":2519.034,"body":"And they crashed the Ferrari because of"},{"startTime":2515.698,"endTime":2519.034,"body":"that."},{"startTime":2519.638,"endTime":2524.998,"body":"Yeah, part of that's probably just because"},{"startTime":2519.638,"endTime":2524.998,"body":"they got so lean that they almost, they"},{"startTime":2524.998,"endTime":2525.478,"body":"needed it."},{"startTime":2525.478,"endTime":2529.158,"body":"So maybe the reverse diet for that person"},{"startTime":2525.478,"endTime":2529.158,"body":"isn't the right strategy."},{"startTime":2529.158,"endTime":2534.038,"body":"And so it's a con, but it's a con as a"},{"startTime":2529.158,"endTime":2534.038,"body":"result of the fact that they were so lean"},{"startTime":2534.038,"endTime":2538.038,"body":"and maybe the slower reverse diet is maybe"},{"startTime":2534.038,"endTime":2538.038,"body":"the wrong approach for them to be taking"},{"startTime":2538.038,"endTime":2539.152,"body":"anyways."},{"startTime":2539.362,"endTime":2544.982,"body":"It's a it's a it's a very interesting"},{"startTime":2539.362,"endTime":2544.982,"body":"dynamic between we have a battle of like"},{"startTime":2544.982,"endTime":2547.942,"body":"physiology and psychology, right?"},{"startTime":2548.962,"endTime":2555.082,"body":"The the beauty in the reverse in the whole"},{"startTime":2548.962,"endTime":2555.082,"body":"utility in the reverse has effectively"},{"startTime":2555.082,"endTime":2561.402,"body":"zero to do from a physiologic standpoint,"},{"startTime":2555.082,"endTime":2561.402,"body":"and that is what that that old stronger by"},{"startTime":2561.402,"endTime":2566.702,"body":"science article in an argument is, and I"},{"startTime":2561.402,"endTime":2566.702,"body":"am in full agreeance with that."},{"startTime":2567.022,"endTime":2569.346,"body":"But it's."},{"startTime":2569.346,"endTime":2571.176,"body":"humans do not exist in a vacuum."},{"startTime":2571.176,"endTime":2576.706,"body":"And we know that the human psychology is"},{"startTime":2571.176,"endTime":2576.706,"body":"pretty much the end all be all, right?"},{"startTime":2576.706,"endTime":2582.906,"body":"So many people are either that they are"},{"startTime":2576.706,"endTime":2582.906,"body":"the greats because of their psychology or"},{"startTime":2582.906,"endTime":2587.126,"body":"they constantly self sabotage because of"},{"startTime":2582.906,"endTime":2587.126,"body":"their psychology."},{"startTime":2587.126,"endTime":2592.146,"body":"And from kind of my standpoint, being a"},{"startTime":2587.126,"endTime":2592.146,"body":"coach that works with a lot of people,"},{"startTime":2592.146,"endTime":2595.606,"body":"there are a lot of clients that cannot"},{"startTime":2592.146,"endTime":2595.606,"body":"handle the keys to the Ferrari."},{"startTime":2595.606,"endTime":2596.346,"body":"You know what I mean?"},{"startTime":2596.346,"endTime":2598.85,"body":"Even though that that is the"},{"startTime":2598.85,"endTime":2603.79,"body":"physiologic best approach to, you know,"},{"startTime":2598.85,"endTime":2603.79,"body":"manage those adaptations."},{"startTime":2603.79,"endTime":2609.71,"body":"And we take the reverse dieting approach"},{"startTime":2603.79,"endTime":2609.71,"body":"purely from a human psychology standpoint,"},{"startTime":2609.71,"endTime":2611.13,"body":"because of that."},{"startTime":2611.13,"endTime":2612.77,"body":"So I feel like you brought it up."},{"startTime":2612.77,"endTime":2614.41,"body":"It's a wonderful point."},{"startTime":2614.41,"endTime":2619.97,"body":"And that's really the basis of this entire"},{"startTime":2614.41,"endTime":2619.97,"body":"episode and conversation is like, how are"},{"startTime":2619.97,"endTime":2622.55,"body":"you wired from a psychological standpoint?"},{"startTime":2622.55,"endTime":2627.842,"body":"Can you manage, hey, you just wrapped up"},{"startTime":2622.55,"endTime":2627.842,"body":"the diet, but now we need to diet another."},{"startTime":2627.842,"endTime":2635.042,"body":"eight weeks just at a increasingly"},{"startTime":2627.842,"endTime":2635.042,"body":"shallower depth of the diet or, hey, we've"},{"startTime":2635.042,"endTime":2636.052,"body":"been driving a Corolla."},{"startTime":2636.052,"endTime":2640.142,"body":"Can I hand you the keys to the Ferrari"},{"startTime":2636.052,"endTime":2640.142,"body":"tomorrow and can you keep it on the road?"},{"startTime":2640.142,"endTime":2645.102,"body":"And that's it's a massive, which side of"},{"startTime":2640.142,"endTime":2645.102,"body":"the fence are you on from a psychological"},{"startTime":2645.102,"endTime":2645.782,"body":"standpoint?"},{"startTime":2645.782,"endTime":2651.282,"body":"Yeah, not to create too much of a tangent"},{"startTime":2645.782,"endTime":2651.282,"body":"here, but I feel like sometimes when the"},{"startTime":2651.282,"endTime":2658.362,"body":"people take the slow reverse diet, it"},{"startTime":2651.282,"endTime":2658.362,"body":"seems like going into it, their goal is"},{"startTime":2658.362,"endTime":2660.422,"body":"almost not to gain weight."},{"startTime":2660.422,"endTime":2665.382,"body":"Like they're like, how long, how much, how"},{"startTime":2660.422,"endTime":2665.382,"body":"many calories can I add into my diet and"},{"startTime":2665.382,"endTime":2670.122,"body":"still maintain this body weight that I got"},{"startTime":2665.382,"endTime":2670.122,"body":"to at the end of my deficit?"},{"startTime":2670.122,"endTime":2671.534,"body":"And so,"},{"startTime":2672.182,"endTime":2674.312,"body":"It is like you can do this."},{"startTime":2674.312,"endTime":2678.202,"body":"You will see someone say they end their"},{"startTime":2674.312,"endTime":2678.202,"body":"diet at 2000 calories and they creep it"},{"startTime":2678.202,"endTime":2682.472,"body":"back up and it's like 2100, then 2200,"},{"startTime":2678.202,"endTime":2682.472,"body":"then 2300, then 2400."},{"startTime":2682.472,"endTime":2686.482,"body":"And maybe like two months later, they're"},{"startTime":2682.472,"endTime":2686.482,"body":"at 2500 or something like that."},{"startTime":2686.482,"endTime":2692.602,"body":"You can see this happen where people will"},{"startTime":2686.482,"endTime":2692.602,"body":"maintain body weight despite eating 500"},{"startTime":2692.602,"endTime":2695.522,"body":"calories more per day than they were"},{"startTime":2692.602,"endTime":2695.522,"body":"eating prior."},{"startTime":2695.522,"endTime":2699.522,"body":"But to Aaron's point, I think what you're"},{"startTime":2695.522,"endTime":2699.522,"body":"doing in that case is you're just"},{"startTime":2699.522,"endTime":2701.142,"body":"prolonging the diet."},{"startTime":2701.142,"endTime":2705.922,"body":"because you're not actually getting your"},{"startTime":2701.142,"endTime":2705.922,"body":"body back into like a good anabolic state."},{"startTime":2705.922,"endTime":2710.192,"body":"And so you're still in this state of sense"},{"startTime":2705.922,"endTime":2710.192,"body":"of depletion."},{"startTime":2710.192,"endTime":2713.742,"body":"And you're just maintaining that"},{"startTime":2710.192,"endTime":2713.742,"body":"depletion, even though you're giving your"},{"startTime":2713.742,"endTime":2715.112,"body":"body a little bit more food."},{"startTime":2715.112,"endTime":2720.442,"body":"And so yeah, it's super interesting that"},{"startTime":2715.112,"endTime":2720.442,"body":"battle of psychology and physiology and"},{"startTime":2720.442,"endTime":2724.272,"body":"then kind of how that plays into each"},{"startTime":2720.442,"endTime":2724.272,"body":"person's individual context."},{"startTime":2724.482,"endTime":2724.952,"body":"Yeah."},{"startTime":2724.952,"endTime":2732.962,"body":"And it really, using the example you used,"},{"startTime":2724.952,"endTime":2732.962,"body":"I will say it like some people just, Hey,"},{"startTime":2732.962,"endTime":2735.702,"body":"like, let's say someone has like a belly,"},{"startTime":2732.962,"endTime":2735.702,"body":"you know, and like, Hey, I just want to"},{"startTime":2735.702,"endTime":2740.822,"body":"get the belly gone and get back to like a"},{"startTime":2735.702,"endTime":2740.822,"body":"healthy body composition for the podcast"},{"startTime":2740.822,"endTime":2741.152,"body":"listeners."},{"startTime":2741.152,"endTime":2744.062,"body":"I'm using air quotes because that's highly"},{"startTime":2741.152,"endTime":2744.062,"body":"subjective."},{"startTime":2744.062,"endTime":2749.082,"body":"If we're dieting, you know, from like"},{"startTime":2744.062,"endTime":2749.082,"body":"overweight to like a down to like a 20 %"},{"startTime":2749.082,"endTime":2753.14,"body":"body fat, which I wouldn't even really say"},{"startTime":2749.082,"endTime":2753.14,"body":"is still like that healthy."},{"startTime":2754.05,"endTime":2759.27,"body":"You get to, let's say, OK, whatever, using"},{"startTime":2754.05,"endTime":2759.27,"body":"the same exact example, 215 to 200."},{"startTime":2759.27,"endTime":2764.73,"body":"But let's for all intents and purposes say"},{"startTime":2759.27,"endTime":2764.73,"body":"that this guy is like a really, let's say,"},{"startTime":2764.73,"endTime":2768.3,"body":"to like 12 % body fat, which still really"},{"startTime":2764.73,"endTime":2768.3,"body":"isn't abs yet."},{"startTime":2768.3,"endTime":2774.13,"body":"But like you're you're like athlete ask"},{"startTime":2768.3,"endTime":2774.13,"body":"shape, you know, not physique athlete, but"},{"startTime":2774.13,"endTime":2775.65,"body":"can make a general athlete."},{"startTime":2775.65,"endTime":2779.43,"body":"Maybe that's one hundred and eighty five"},{"startTime":2775.65,"endTime":2779.43,"body":"pounds or about 15 pounds over that."},{"startTime":2779.67,"endTime":2783.162,"body":"You're you're not really going to run into"},{"startTime":2779.67,"endTime":2783.162,"body":"the."},{"startTime":2783.49,"endTime":2790.03,"body":"the kind of the objectively negative"},{"startTime":2783.49,"endTime":2790.03,"body":"metabolic out of patients, you might have"},{"startTime":2790.03,"endTime":2792.76,"body":"a little bit of like constrained, you"},{"startTime":2790.03,"endTime":2792.76,"body":"know, energy expenditure."},{"startTime":2792.76,"endTime":2796.59,"body":"Your body might be running a little bit"},{"startTime":2792.76,"endTime":2796.59,"body":"lean in terms of the efficiency of how it"},{"startTime":2796.59,"endTime":2800.23,"body":"distributes heat and energy sort of thing,"},{"startTime":2796.59,"endTime":2800.23,"body":"but you're probably not tanking your sex"},{"startTime":2800.23,"endTime":2803.86,"body":"drive, not probably not increasing your"},{"startTime":2800.23,"endTime":2803.86,"body":"food focus to like a significant degree,"},{"startTime":2803.86,"endTime":2805.67,"body":"those sorts of things."},{"startTime":2805.69,"endTime":2806.99,"body":"Excuse me."},{"startTime":2807.29,"endTime":2811.79,"body":"But for those people like you can, if,"},{"startTime":2807.29,"endTime":2811.79,"body":"hey, I'm at 200, but my goal is still to"},{"startTime":2811.79,"endTime":2813.178,"body":"be less than that."},{"startTime":2813.25,"endTime":2818.15,"body":"I think like, you know, let's say that"},{"startTime":2813.25,"endTime":2818.15,"body":"that maintenance is a true 2900."},{"startTime":2818.15,"endTime":2822.35,"body":"If you work back up to like 26 and that's"},{"startTime":2818.15,"endTime":2822.35,"body":"kind of your baseline and then you might"},{"startTime":2822.35,"endTime":2827.39,"body":"have two free meals per week, you know,"},{"startTime":2822.35,"endTime":2827.39,"body":"where you go get, I don't know, burger and"},{"startTime":2827.39,"endTime":2833.53,"body":"a couple beers or whatever like that is a"},{"startTime":2827.39,"endTime":2833.53,"body":"very realistic way to maintain that 200"},{"startTime":2833.53,"endTime":2837.226,"body":"without that 200 turning into like 201."},{"startTime":2837.41,"endTime":2839.12,"body":"203 six weeks later."},{"startTime":2839.12,"endTime":2842.33,"body":"And then like the next thing you know,"},{"startTime":2839.12,"endTime":2842.33,"body":"you're back up at like a 208, 209."},{"startTime":2842.33,"endTime":2843.85,"body":"And we see this a lot."},{"startTime":2843.85,"endTime":2848.39,"body":"So it's there are, there is like the"},{"startTime":2843.85,"endTime":2848.39,"body":"objective."},{"startTime":2848.39,"endTime":2853.97,"body":"Yes, this is the right answer, but it is"},{"startTime":2848.39,"endTime":2853.97,"body":"in the context of like, your adherence is"},{"startTime":2853.97,"endTime":2855.05,"body":"100%."},{"startTime":2855.05,"endTime":2859.81,"body":"You don't have food focus, like you're"},{"startTime":2855.05,"endTime":2859.81,"body":"psychologically built to do this where"},{"startTime":2859.81,"endTime":2863.83,"body":"that's like, that's that stance that"},{"startTime":2859.81,"endTime":2863.83,"body":"Stronger by Science argued in."},{"startTime":2863.83,"endTime":2864.79,"body":"I agree."},{"startTime":2864.79,"endTime":2866.85,"body":"I think they are objectively correct."},{"startTime":2866.85,"endTime":2871.93,"body":"but we know that most humans don't exist"},{"startTime":2866.85,"endTime":2871.93,"body":"in a vacuum and a lot of these"},{"startTime":2871.93,"endTime":2875.99,"body":"psychological things are heavily, heavily"},{"startTime":2871.93,"endTime":2875.99,"body":"influential."},{"startTime":2875.99,"endTime":2881.77,"body":"And to make the best kind of overall"},{"startTime":2875.99,"endTime":2881.77,"body":"recommendation for practice, for humans in"},{"startTime":2881.77,"endTime":2886.49,"body":"practice, I think we have to bring in that"},{"startTime":2881.77,"endTime":2886.49,"body":"psychology because it just plays such a"},{"startTime":2886.49,"endTime":2887.706,"body":"significant role."},{"startTime":2887.958,"endTime":2891.178,"body":"Yeah, no, I agree completely."},{"startTime":2891.178,"endTime":2892.348,"body":"Where are we at in this?"},{"startTime":2892.348,"endTime":2897.238,"body":"Because I know one of the things that he"},{"startTime":2892.348,"endTime":2897.238,"body":"asked about as well was training during"},{"startTime":2897.238,"endTime":2898.558,"body":"this stage."},{"startTime":2898.558,"endTime":2901.478,"body":"And so we don't have to jump into that"},{"startTime":2898.558,"endTime":2901.478,"body":"yet, but just want to kind of keep that on"},{"startTime":2901.478,"endTime":2902.49,"body":"the radar."},{"startTime":2903.138,"endTime":2905.968,"body":"Yeah, I'll just run through the pros and"},{"startTime":2903.138,"endTime":2905.968,"body":"cons, which I may we may."},{"startTime":2905.968,"endTime":2909.158,"body":"I think we've already kind of covered some"},{"startTime":2905.968,"endTime":2909.158,"body":"for the for the incremental and slower"},{"startTime":2909.158,"endTime":2910.338,"body":"strategy."},{"startTime":2910.518,"endTime":2914.268,"body":"So from a mental and psychological"},{"startTime":2910.518,"endTime":2914.268,"body":"standpoint, you are still dieting."},{"startTime":2914.268,"endTime":2918.568,"body":"You're just not as deep into the deficit"},{"startTime":2914.268,"endTime":2918.568,"body":"as you kind of reverse out."},{"startTime":2918.568,"endTime":2921.898,"body":"And that does help with"},{"startTime":2918.568,"endTime":2921.898,"body":"compartmentalization of it all."},{"startTime":2921.898,"endTime":2922.958,"body":"So that's a pro."},{"startTime":2923.378,"endTime":2928.338,"body":"Life gets incrementally easier each week"},{"startTime":2923.378,"endTime":2928.338,"body":"as you get more food, less hunger, you"},{"startTime":2928.338,"endTime":2932.658,"body":"know, a little bit, little bit bits of"},{"startTime":2928.338,"endTime":2932.658,"body":"training performance increases come."},{"startTime":2932.674,"endTime":2935.254,"body":"And it's easier to manage, right?"},{"startTime":2935.254,"endTime":2941.094,"body":"So the slower increases in speed limit"},{"startTime":2935.254,"endTime":2941.094,"body":"using that same Lamborghini analogy and"},{"startTime":2941.094,"endTime":2944.394,"body":"less incident risk of crashing there."},{"startTime":2945.094,"endTime":2947.064,"body":"Cons, extends the total length of dieting."},{"startTime":2947.064,"endTime":2952.474,"body":"If we do 16 week diet and eight week"},{"startTime":2947.064,"endTime":2952.474,"body":"reverse, we are effectively dieting for 24"},{"startTime":2952.474,"endTime":2953.074,"body":"weeks, right?"},{"startTime":2953.074,"endTime":2955.054,"body":"Instead of the 16."},{"startTime":2955.054,"endTime":2958.974,"body":"And it does not yield any true physiologic"},{"startTime":2955.054,"endTime":2958.974,"body":"benefit."},{"startTime":2958.974,"endTime":2960.802,"body":"It doesn't allow you to like,"},{"startTime":2960.802,"endTime":2965.182,"body":"ramp up or rev up your metabolism or some"},{"startTime":2960.802,"endTime":2965.182,"body":"of these things that people say."},{"startTime":2965.182,"endTime":2971.342,"body":"The benefit is actually from being able to"},{"startTime":2965.182,"endTime":2971.342,"body":"better manage your human psychology and"},{"startTime":2971.342,"endTime":2976.382,"body":"not give you keys to the Ferrari on day"},{"startTime":2971.342,"endTime":2976.382,"body":"one, pretty much."},{"startTime":2976.382,"endTime":2979.074,"body":"just to be leaner for longer."},{"startTime":2979.522,"endTime":2985.022,"body":"Be leaner for longer and reduce the risk"},{"startTime":2979.522,"endTime":2985.022,"body":"that you have these large caloric overages"},{"startTime":2985.022,"endTime":2988.102,"body":"that start putting body fat back on"},{"startTime":2985.022,"endTime":2988.102,"body":"faster."},{"startTime":2988.722,"endTime":2990.402,"body":"Yeah, yeah."},{"startTime":2990.482,"endTime":2994.372,"body":"So that's the kind of pros and cons that I"},{"startTime":2990.482,"endTime":2994.372,"body":"have listed out here."},{"startTime":2994.372,"endTime":2998.378,"body":"And then like Brian said, there's a part"},{"startTime":2994.372,"endTime":2998.378,"body":"about training."},{"startTime":2999.318,"endTime":3005.158,"body":"Yeah, so I actually am really curious on"},{"startTime":2999.318,"endTime":3005.158,"body":"your thoughts because you are more"},{"startTime":3005.158,"endTime":3010.478,"body":"meticulous with with the dieting aspect"},{"startTime":3005.158,"endTime":3010.478,"body":"and you work with nutrition clients."},{"startTime":3010.478,"endTime":3014.798,"body":"That means you have a lot more experience"},{"startTime":3010.478,"endTime":3014.798,"body":"with reverse dieting in general."},{"startTime":3015.478,"endTime":3021.408,"body":"And so like my knee jerk reaction to this"},{"startTime":3015.478,"endTime":3021.408,"body":"is training doesn't really change at all."},{"startTime":3021.408,"endTime":3026.638,"body":"But I'm curious if you have any nuance"},{"startTime":3021.408,"endTime":3026.638,"body":"that that maybe would be added into that."},{"startTime":3027.202,"endTime":3031.182,"body":"No, I mean, so something that I like to"},{"startTime":3027.202,"endTime":3031.182,"body":"do, so I guess I actually have to back up"},{"startTime":3031.182,"endTime":3031.662,"body":"a little bit."},{"startTime":3031.662,"endTime":3033.462,"body":"First, it needs to come to your goal,"},{"startTime":3031.662,"endTime":3033.462,"body":"right?"},{"startTime":3033.462,"endTime":3034.782,"body":"What's the goal?"},{"startTime":3035.402,"endTime":3040.202,"body":"For the overwhelming majority of the"},{"startTime":3035.402,"endTime":3040.202,"body":"clients that I work with, like they enjoy"},{"startTime":3040.202,"endTime":3041.122,"body":"the gym."},{"startTime":3041.122,"endTime":3046.562,"body":"They want to look good, but they don't"},{"startTime":3041.122,"endTime":3046.562,"body":"have any like very rarely like actual"},{"startTime":3046.562,"endTime":3048.382,"body":"strength goals or anything like that."},{"startTime":3048.382,"endTime":3049.582,"body":"Just, okay, I want to train."},{"startTime":3049.582,"endTime":3051.882,"body":"I want, I want to, I don't want to have a"},{"startTime":3049.582,"endTime":3051.882,"body":"dad bod."},{"startTime":3051.882,"endTime":3055.602,"body":"I want, and I want to look, you know, the"},{"startTime":3051.882,"endTime":3055.602,"body":"way that the way that I want to look."},{"startTime":3055.792,"endTime":3057.026,"body":"So it's not like,"},{"startTime":3057.026,"endTime":3060.846,"body":"Hey, we're reverse dieting, so we're"},{"startTime":3057.026,"endTime":3060.846,"body":"moving from like low reps to high reps, or"},{"startTime":3060.846,"endTime":3062.906,"body":"I don't typically change anything like"},{"startTime":3060.846,"endTime":3062.906,"body":"that."},{"startTime":3062.906,"endTime":3072.046,"body":"And most often what I do is I like to kind"},{"startTime":3062.906,"endTime":3072.046,"body":"of allow these real world applications of"},{"startTime":3072.046,"endTime":3077.966,"body":"things so that clients can kind of"},{"startTime":3072.046,"endTime":3077.966,"body":"discover or not necessarily discover, but"},{"startTime":3077.966,"endTime":3082.126,"body":"watch or experience things unfold in real"},{"startTime":3077.966,"endTime":3082.126,"body":"time."},{"startTime":3082.126,"endTime":3086.626,"body":"So what I like to do is I don't like to"},{"startTime":3082.126,"endTime":3086.626,"body":"change training after we end the diet."},{"startTime":3086.626,"endTime":3090.406,"body":"I like to keep us on the same training"},{"startTime":3086.626,"endTime":3090.406,"body":"program for maybe like another eight weeks"},{"startTime":3090.406,"endTime":3095.306,"body":"or something because I want them to see"},{"startTime":3090.406,"endTime":3095.306,"body":"all these training performance adaptations"},{"startTime":3095.306,"endTime":3100.486,"body":"like violently come back where it's like"},{"startTime":3095.306,"endTime":3100.486,"body":"I've been grinding at, you know, trying to"},{"startTime":3100.486,"endTime":3104.966,"body":"get the sixth rep of that bench press for"},{"startTime":3100.486,"endTime":3104.966,"body":"like the last, you know, maybe six weeks"},{"startTime":3104.966,"endTime":3105.776,"body":"of my diet."},{"startTime":3105.776,"endTime":3110.326,"body":"And now food's been back up for two weeks"},{"startTime":3105.776,"endTime":3110.326,"body":"and instead of six weeks, six reps, I'm at"},{"startTime":3110.326,"endTime":3111.106,"body":"nine."},{"startTime":3111.106,"endTime":3111.486,"body":"Right."},{"startTime":3111.486,"endTime":3114.266,"body":"And then they report in the check and"},{"startTime":3111.486,"endTime":3114.266,"body":"like, holy shit, the strength and"},{"startTime":3114.266,"endTime":3116.386,"body":"performance, it changes."},{"startTime":3116.386,"endTime":3117.706,"body":"profound."},{"startTime":3118.086,"endTime":3122.386,"body":"And it's just that's something I really"},{"startTime":3118.086,"endTime":3122.386,"body":"like to use just to illustrate like, yeah,"},{"startTime":3122.386,"endTime":3126.186,"body":"like you can see now how the food and how"},{"startTime":3122.386,"endTime":3126.186,"body":"the energy environment and that sort of"},{"startTime":3126.186,"endTime":3130.406,"body":"thing like really does impact recovery,"},{"startTime":3126.186,"endTime":3130.406,"body":"training performance, all of these things."},{"startTime":3130.406,"endTime":3132.066,"body":"So that's typically what I do."},{"startTime":3132.066,"endTime":3135.746,"body":"And it's really a really cool learning"},{"startTime":3132.066,"endTime":3135.746,"body":"experience for clients."},{"startTime":3135.746,"endTime":3138.042,"body":"And that's the main reason I keep it in."},{"startTime":3138.454,"endTime":3139.794,"body":"Yeah, no, I love that."},{"startTime":3139.794,"endTime":3143.394,"body":"And I think that that's exactly kind of"},{"startTime":3139.794,"endTime":3143.394,"body":"where my head was going to is if you're"},{"startTime":3143.394,"endTime":3147.154,"body":"going to take that slow and steady"},{"startTime":3143.394,"endTime":3147.154,"body":"reverse, then you mostly want to keep"},{"startTime":3147.154,"endTime":3152.994,"body":"training the same so that you can see the"},{"startTime":3147.154,"endTime":3152.994,"body":"impact that food has on your training."},{"startTime":3152.994,"endTime":3158.614,"body":"The other side of the coin would be the"},{"startTime":3152.994,"endTime":3158.614,"body":"person that skips the reverse and goes"},{"startTime":3158.614,"endTime":3161.714,"body":"kind of right back up to maintenance"},{"startTime":3158.614,"endTime":3161.714,"body":"calories immediately."},{"startTime":3161.714,"endTime":3165.14,"body":"And so I think in that case,"},{"startTime":3166.102,"endTime":3169.962,"body":"you could definitely keep it the same and"},{"startTime":3166.102,"endTime":3169.962,"body":"you would see the same immediate, probably"},{"startTime":3169.962,"endTime":3173.882,"body":"even stronger immediate positive impact on"},{"startTime":3169.962,"endTime":3173.882,"body":"your training."},{"startTime":3173.882,"endTime":3177.262,"body":"Alternatively, and I think this is."},{"startTime":3178.806,"endTime":3185.626,"body":"a lot of hypothetical at the moment, but"},{"startTime":3178.806,"endTime":3185.626,"body":"if you're putting a bunch of extra food"},{"startTime":3185.626,"endTime":3190.106,"body":"into your body, say an extra 800 to a"},{"startTime":3185.626,"endTime":3190.106,"body":"thousand calories, you know, from"},{"startTime":3190.106,"endTime":3193.486,"body":"yesterday to the next day, and that's kind"},{"startTime":3190.106,"endTime":3193.486,"body":"of your way forward."},{"startTime":3193.486,"endTime":3200.046,"body":"Maybe a short metabolite metabolic type"},{"startTime":3193.486,"endTime":3200.046,"body":"block could be effective where you're"},{"startTime":3200.046,"endTime":3205.366,"body":"taking shorter rests, doing same muscle"},{"startTime":3200.046,"endTime":3205.366,"body":"group, supersets or higher rep sets,"},{"startTime":3205.446,"endTime":3206.934,"body":"something along those lines."},{"startTime":3206.934,"endTime":3209.454,"body":"maybe some more short overload movements."},{"startTime":3209.454,"endTime":3214.414,"body":"And this could help with nutrient"},{"startTime":3209.454,"endTime":3214.414,"body":"partitioning, shuttling blood into the"},{"startTime":3214.414,"endTime":3215.864,"body":"muscles and things like that."},{"startTime":3215.864,"endTime":3220.274,"body":"And so I think in that case, maybe you see"},{"startTime":3215.864,"endTime":3220.274,"body":"some benefit to the metabolic style"},{"startTime":3220.274,"endTime":3225.614,"body":"training for a few weeks before going to"},{"startTime":3220.274,"endTime":3225.614,"body":"going back to your standard straight set"},{"startTime":3225.614,"endTime":3227.154,"body":"hypertrophy approach."},{"startTime":3227.154,"endTime":3232.374,"body":"But I do think if you're going to do the"},{"startTime":3227.154,"endTime":3232.374,"body":"slow and steady reverse, that you don't"},{"startTime":3232.374,"endTime":3236.768,"body":"really get the same benefit from doing"},{"startTime":3232.374,"endTime":3236.768,"body":"metabolic training, and it might actually"},{"startTime":3237.014,"endTime":3240.934,"body":"have a negative effect because you don't"},{"startTime":3237.014,"endTime":3240.934,"body":"actually have enough food coming in to"},{"startTime":3240.934,"endTime":3244.574,"body":"really take advantage of shuttling that"},{"startTime":3240.934,"endTime":3244.574,"body":"into the muscles effectively."},{"startTime":3244.574,"endTime":3246.946,"body":"So that's kind of my thoughts on the"},{"startTime":3244.574,"endTime":3246.946,"body":"training side."},{"startTime":3246.946,"endTime":3248.446,"body":"No, it's a very good."},{"startTime":3248.446,"endTime":3252.476,"body":"I mean, from again, I don't think I've"},{"startTime":3248.446,"endTime":3252.476,"body":"seen anything in practice on that."},{"startTime":3252.476,"endTime":3254.446,"body":"But theoretically, I agree 100 percent."},{"startTime":3254.446,"endTime":3258.546,"body":"I think it makes perfect sense, especially"},{"startTime":3254.446,"endTime":3258.546,"body":"for the person who like does want to"},{"startTime":3258.546,"endTime":3263.626,"body":"immediately return food up, but is"},{"startTime":3258.546,"endTime":3263.626,"body":"potentially like fearful of fat gain."},{"startTime":3263.626,"endTime":3268.526,"body":"It's a it's a kind of it's a cover your"},{"startTime":3263.626,"endTime":3268.526,"body":"ass per se will increase energy"},{"startTime":3268.526,"endTime":3272.916,"body":"expenditure and, you know, in carbohydrate"},{"startTime":3268.526,"endTime":3272.916,"body":"oxidation through this, you know,"},{"startTime":3272.916,"endTime":3276.77,"body":"glycolytic training modality or training,"},{"startTime":3272.916,"endTime":3276.77,"body":"I guess, pathway."},{"startTime":3276.77,"endTime":3279.45,"body":"it's a little bit safer there."},{"startTime":3279.55,"endTime":3285.25,"body":"There was one con that I forgot to add on"},{"startTime":3279.55,"endTime":3285.25,"body":"the hard and fast ramping calories up"},{"startTime":3285.25,"endTime":3286.09,"body":"overnight."},{"startTime":3286.09,"endTime":3288.91,"body":"So I wanted to make sure I added that,"},{"startTime":3286.09,"endTime":3288.91,"body":"because this one's pretty important,"},{"startTime":3288.91,"endTime":3290.89,"body":"digestive capacity."},{"startTime":3291.09,"endTime":3296.81,"body":"As you diet, right, you will produce less"},{"startTime":3291.09,"endTime":3296.81,"body":"hydrochloric acid in your stomach, right?"},{"startTime":3296.81,"endTime":3299.88,"body":"The body adapts to the environment that"},{"startTime":3296.81,"endTime":3299.88,"body":"you are providing it."},{"startTime":3299.88,"endTime":3305.378,"body":"And if your food volume is way down, like"},{"startTime":3299.88,"endTime":3305.378,"body":"you'll produce less, less,"},{"startTime":3305.762,"endTime":3309.422,"body":"stomach acid, less digestive enzymes,"},{"startTime":3305.762,"endTime":3309.422,"body":"those sorts of things."},{"startTime":3309.422,"endTime":3314.222,"body":"If you just flip a switch and like triple"},{"startTime":3309.422,"endTime":3314.222,"body":"your food volume, you may get incredibly"},{"startTime":3314.222,"endTime":3319.002,"body":"bloated, your digestion will slow down"},{"startTime":3314.222,"endTime":3319.002,"body":"like crazy, you might have some"},{"startTime":3319.002,"endTime":3321.382,"body":"constipation and things like that."},{"startTime":3321.402,"endTime":3326.422,"body":"That's another con of the flipping the"},{"startTime":3321.402,"endTime":3326.422,"body":"switch and a potential reason that the"},{"startTime":3326.422,"endTime":3330.362,"body":"slower and steady approach can work"},{"startTime":3326.422,"endTime":3330.362,"body":"because for people who've just spent"},{"startTime":3330.362,"endTime":3332.45,"body":"however many weeks getting really, really"},{"startTime":3330.362,"endTime":3332.45,"body":"lean."},{"startTime":3332.45,"endTime":3336.37,"body":"And then in 48 hours, they're all bloated"},{"startTime":3332.45,"endTime":3336.37,"body":"and gassy and they don't even look like"},{"startTime":3336.37,"endTime":3338.09,"body":"they have abs and stuff anymore."},{"startTime":3338.09,"endTime":3341.75,"body":"Like that can really, really fuck with"},{"startTime":3338.09,"endTime":3341.75,"body":"some people mentally."},{"startTime":3341.75,"endTime":3349.67,"body":"And that's another where if if a client I"},{"startTime":3341.75,"endTime":3349.67,"body":"know has like iffy digestion will will do"},{"startTime":3349.67,"endTime":3352.5,"body":"a slower, not necessarily like 100"},{"startTime":3349.67,"endTime":3352.5,"body":"calories per week."},{"startTime":3352.5,"endTime":3354.03,"body":"But I'm like, OK, here's 300."},{"startTime":3354.03,"endTime":3358.87,"body":"And I'll pay really close attention to"},{"startTime":3354.03,"endTime":3358.87,"body":"what digestion has been like and give them"},{"startTime":3358.87,"endTime":3360.898,"body":"specific instructions like, hey,"},{"startTime":3360.898,"endTime":3364.398,"body":"Do not have the fucking pizza or the"},{"startTime":3360.898,"endTime":3364.398,"body":"burger or whatever, because this is what's"},{"startTime":3364.398,"endTime":3364.808,"body":"gonna happen."},{"startTime":3364.808,"endTime":3368.058,"body":"And then you're gonna feel like dog shit,"},{"startTime":3364.808,"endTime":3368.058,"body":"because you think you just ruined your"},{"startTime":3368.058,"endTime":3369.258,"body":"reverse sort of thing."},{"startTime":3369.258,"endTime":3373.958,"body":"But the digestive capacity is another"},{"startTime":3369.258,"endTime":3373.958,"body":"variable in this."},{"startTime":3373.958,"endTime":3374.578,"body":"Yeah."},{"startTime":3374.578,"endTime":3378.918,"body":"I just have one question about that"},{"startTime":3374.578,"endTime":3378.918,"body":"because thinking about my own situation"},{"startTime":3378.918,"endTime":3384.758,"body":"here, selfishly, I'm still eating a ton of"},{"startTime":3378.918,"endTime":3384.758,"body":"food because I'm doing all this biking."},{"startTime":3384.758,"endTime":3393.078,"body":"And so I wonder if someone were to use"},{"startTime":3384.758,"endTime":3393.078,"body":"cardio as a primary tool to create their"},{"startTime":3393.078,"endTime":3396.478,"body":"deficit, but not restrict food as much."},{"startTime":3396.478,"endTime":3400.374,"body":"So say they are at 3000 calories and then"},{"startTime":3396.478,"endTime":3400.374,"body":"they just,"},{"startTime":3400.374,"endTime":3403.594,"body":"add more cardio to lose their body weight,"},{"startTime":3400.374,"endTime":3403.594,"body":"to get to their goal."},{"startTime":3403.594,"endTime":3407.154,"body":"Instead of going down to 2000 calories,"},{"startTime":3403.594,"endTime":3407.154,"body":"they maintain 3000 calories the whole time"},{"startTime":3407.154,"endTime":3409.554,"body":"and just increase the dose of cardio."},{"startTime":3410.694,"endTime":3413.974,"body":"This person then is in a deficit, but"},{"startTime":3410.694,"endTime":3413.974,"body":"they're not in a deficit because food"},{"startTime":3413.974,"endTime":3414.684,"body":"volume is lower."},{"startTime":3414.684,"endTime":3418.694,"body":"They're in a deficit from outside factors."},{"startTime":3418.694,"endTime":3426.534,"body":"And so if that person then were to, to"},{"startTime":3418.694,"endTime":3426.534,"body":"stop as much cardio, but keep eating the"},{"startTime":3426.534,"endTime":3429.846,"body":"same amount of food, they would"},{"startTime":3426.534,"endTime":3429.846,"body":"essentially create the reverse effect."},{"startTime":3429.846,"endTime":3434.506,"body":"So it would be almost like a reverse diet"},{"startTime":3429.846,"endTime":3434.506,"body":"without changing calories, but by"},{"startTime":3434.506,"endTime":3437.666,"body":"incrementally decreasing the amount of"},{"startTime":3434.506,"endTime":3437.666,"body":"cardio you're doing."},{"startTime":3437.666,"endTime":3440.566,"body":"And it really has the exact same effect."},{"startTime":3440.566,"endTime":3446.946,"body":"And so I wonder if we would experience any"},{"startTime":3440.566,"endTime":3446.946,"body":"of the same disruptions that you mentioned"},{"startTime":3446.946,"endTime":3450.466,"body":"in that case, or if that would probably"},{"startTime":3446.946,"endTime":3450.466,"body":"mitigate it because the food volume hasn't"},{"startTime":3450.466,"endTime":3451.726,"body":"really changed."},{"startTime":3452.098,"endTime":3456.578,"body":"I don't think you would encounter"},{"startTime":3452.098,"endTime":3456.578,"body":"disruptions to the digestive capacity, but"},{"startTime":3456.578,"endTime":3462.218,"body":"I still think you would run into the"},{"startTime":3456.578,"endTime":3462.218,"body":"metabolic adaptations of the sex drive,"},{"startTime":3462.218,"endTime":3463.248,"body":"those sorts of things."},{"startTime":3463.248,"endTime":3467.538,"body":"I have a client that we're dealing with"},{"startTime":3463.248,"endTime":3467.538,"body":"this right now."},{"startTime":3467.538,"endTime":3469.558,"body":"He got very, very lean."},{"startTime":3469.798,"endTime":3471.408,"body":"We went through the reverse diet."},{"startTime":3471.408,"endTime":3473.798,"body":"Calories came way back up."},{"startTime":3473.838,"endTime":3476.498,"body":"I want to say we're at like 3 ,700"},{"startTime":3473.838,"endTime":3476.498,"body":"calories."},{"startTime":3476.498,"endTime":3479.478,"body":"He's 186 -ish pounds."},{"startTime":3480.962,"endTime":3484.482,"body":"and still had severe, you know, metabolic"},{"startTime":3480.962,"endTime":3484.482,"body":"adaptation signals."},{"startTime":3484.482,"endTime":3488.522,"body":"We got labs, labs were all sex hormones"},{"startTime":3484.482,"endTime":3488.522,"body":"across the board were in the gutter."},{"startTime":3488.522,"endTime":3489.632,"body":"Sex drive was still low."},{"startTime":3489.632,"endTime":3493.262,"body":"Like we read and what we had to do is we"},{"startTime":3489.632,"endTime":3493.262,"body":"had to pull back activities because we"},{"startTime":3493.262,"endTime":3497.382,"body":"were kind of bumping up to where like he"},{"startTime":3493.262,"endTime":3497.382,"body":"couldn't we couldn't push more food."},{"startTime":3497.382,"endTime":3497.552,"body":"Right."},{"startTime":3497.552,"endTime":3501.772,"body":"Like the food, like digestive capacity was"},{"startTime":3497.552,"endTime":3501.772,"body":"starting to be problematic."},{"startTime":3501.772,"endTime":3505.312,"body":"The timing, you know, he's has like a nine"},{"startTime":3501.772,"endTime":3505.312,"body":"to five."},{"startTime":3505.312,"endTime":3508.582,"body":"Can't just eat every two and a half hours"},{"startTime":3505.312,"endTime":3508.582,"body":"at home like I do."},{"startTime":3508.582,"endTime":3509.762,"body":"And we literally had to."},{"startTime":3509.762,"endTime":3513.982,"body":"pull his activity back so that we could"},{"startTime":3509.762,"endTime":3513.982,"body":"start to allow like some of those"},{"startTime":3513.982,"endTime":3515.432,"body":"adaptations to start to come down."},{"startTime":3515.432,"endTime":3516.932,"body":"So it's kind of like that."},{"startTime":3516.932,"endTime":3521.692,"body":"The way in the research is best described"},{"startTime":3516.932,"endTime":3521.692,"body":"as like the female athlete triad was like,"},{"startTime":3521.692,"endTime":3524.562,"body":"you know, your young girls, they don't"},{"startTime":3521.692,"endTime":3524.562,"body":"eat, they're playing all these sports,"},{"startTime":3524.562,"endTime":3530.342,"body":"they have, you know, I forget the specific"},{"startTime":3524.562,"endTime":3530.342,"body":"terminology, but the loss of cycle through"},{"startTime":3530.342,"endTime":3533.302,"body":"like the, the activity level sort of"},{"startTime":3530.342,"endTime":3533.302,"body":"thing."},{"startTime":3533.302,"endTime":3537.202,"body":"It's the same kind of scenario exists in"},{"startTime":3533.302,"endTime":3537.202,"body":"males."},{"startTime":3537.202,"endTime":3539.234,"body":"But it's like with if you're just,"},{"startTime":3539.234,"endTime":3543.104,"body":"It's the same concept, it's just the"},{"startTime":3539.234,"endTime":3543.104,"body":"activity versus the food."},{"startTime":3543.104,"endTime":3545.694,"body":"Those are like two gas pedals, you know"},{"startTime":3543.104,"endTime":3545.694,"body":"what I mean?"},{"startTime":3545.694,"endTime":3546.33,"body":"So."},{"startTime":3547.926,"endTime":3555.826,"body":"Just because I just looked it up, we did"},{"startTime":3547.926,"endTime":3555.826,"body":"do an episode on reverse dieting and it"},{"startTime":3555.826,"endTime":3558.922,"body":"was the one round table we did with"},{"startTime":3555.826,"endTime":3558.922,"body":"Jeremiah Bear."},{"startTime":3559.842,"endTime":3562.554,"body":"That was a good episode too."},{"startTime":3562.582,"endTime":3569.502,"body":"It was, so that is episode 92 and it was"},{"startTime":3562.582,"endTime":3569.502,"body":"from November of 2022."},{"startTime":3570.722,"endTime":3572.814,"body":"So I didn't go back far enough initially."},{"startTime":3572.898,"endTime":3573.938,"body":"Yeah."},{"startTime":3574.638,"endTime":3579.038,"body":"I do think though, I mean, I'm sure the"},{"startTime":3574.638,"endTime":3579.038,"body":"episode is probably very similar, but I do"},{"startTime":3579.038,"endTime":3582.798,"body":"think we maybe got into the nitty gritty a"},{"startTime":3579.038,"endTime":3582.798,"body":"little bit more in this one."},{"startTime":3583.018,"endTime":3583.35,"body":"Yeah."},{"startTime":3583.35,"endTime":3587.09,"body":"was a very female focused episode too,"},{"startTime":3583.35,"endTime":3587.09,"body":"because I know Jeremiah works with with a"},{"startTime":3587.09,"endTime":3587.84,"body":"lot of females too."},{"startTime":3587.84,"endTime":3592.6,"body":"So I think today we took more of like a"},{"startTime":3587.84,"endTime":3592.6,"body":"male kind of approach to the problem."},{"startTime":3592.6,"endTime":3596.04,"body":"So even though I think it does work across"},{"startTime":3592.6,"endTime":3596.04,"body":"the board."},{"startTime":3596.04,"endTime":3599.63,"body":"Do you have anything else to add to kind"},{"startTime":3596.04,"endTime":3599.63,"body":"of wrap up here?"},{"startTime":3599.81,"endTime":3603.34,"body":"No, but I guarantee someone's going to ask"},{"startTime":3599.81,"endTime":3603.34,"body":"a question and I'm like, you know what?"},{"startTime":3603.34,"endTime":3605.21,"body":"I completely missed that and I apologize."},{"startTime":3605.21,"endTime":3607.39,"body":"And maybe we'll update it in the next"},{"startTime":3605.21,"endTime":3607.39,"body":"episode."},{"startTime":3607.39,"endTime":3610.35,"body":"But no, I think we cover this one pretty"},{"startTime":3607.39,"endTime":3610.35,"body":"comprehensively."},{"startTime":3610.35,"endTime":3616.85,"body":"And I think we provided the you know, the"},{"startTime":3610.35,"endTime":3616.85,"body":"listeners a pretty good informed route of"},{"startTime":3616.85,"endTime":3618.43,"body":"which may be most appropriate."},{"startTime":3618.43,"endTime":3623.33,"body":"And I really think like you said, if"},{"startTime":3618.43,"endTime":3623.33,"body":"you're like on the fence, it's body fat"},{"startTime":3623.33,"endTime":3623.8,"body":"specific."},{"startTime":3623.8,"endTime":3629.314,"body":"If you got very, very, very lean, faster"},{"startTime":3623.8,"endTime":3629.314,"body":"is better unless."},{"startTime":3629.314,"endTime":3634.114,"body":"you got very, very, very lean and"},{"startTime":3629.314,"endTime":3634.114,"body":"psychologically you think you're going to"},{"startTime":3634.114,"endTime":3639.134,"body":"like binge and stuff, then you need to"},{"startTime":3634.114,"endTime":3639.134,"body":"like stay a little bit more controlled and"},{"startTime":3639.134,"endTime":3641.708,"body":"save yourself from yourself."},{"startTime":3642.678,"endTime":3643.258,"body":"Yep."},{"startTime":3643.258,"endTime":3644.018,"body":"Love that."},{"startTime":3644.018,"endTime":3644.368,"body":"Yeah."},{"startTime":3644.368,"endTime":3646.818,"body":"So I think that was pretty well covered."},{"startTime":3647.118,"endTime":3650.658,"body":"if you guys all, if anyone has questions"},{"startTime":3647.118,"endTime":3650.658,"body":"that they want answered in kind of long"},{"startTime":3650.658,"endTime":3654.058,"body":"form and not just like, you know, two to"},{"startTime":3650.658,"endTime":3654.058,"body":"three minute answers in our Instagram Q"},{"startTime":3654.058,"endTime":3658.278,"body":"and a, we always love kind of getting"},{"startTime":3654.058,"endTime":3658.278,"body":"topic ideas like that."},{"startTime":3658.278,"endTime":3663.598,"body":"And then I'm sure going forward, we'll see"},{"startTime":3658.278,"endTime":3663.598,"body":"the hamstrings episode and the arms"},{"startTime":3663.598,"endTime":3669.098,"body":"training episode because we have to finish"},{"startTime":3663.598,"endTime":3669.098,"body":"up our body part series and, we'll have"},{"startTime":3669.098,"endTime":3671.042,"body":"another Instagram Q and a."},{"startTime":3671.094,"endTime":3672.384,"body":"for May as well."},{"startTime":3672.384,"endTime":3674.766,"body":"So a lot of good stuff in the works here."},{"startTime":3674.934,"endTime":3675.194,"body":"Yeah."},{"startTime":3675.194,"endTime":3679.634,"body":"And I'll wrap this one up with what's"},{"startTime":3675.194,"endTime":3679.634,"body":"really cool is our YouTube is actually"},{"startTime":3679.634,"endTime":3681.654,"body":"kind of starting to finally get some"},{"startTime":3679.634,"endTime":3681.654,"body":"traction."},{"startTime":3681.654,"endTime":3683.024,"body":"We're getting a lot of comments and stuff"},{"startTime":3681.654,"endTime":3683.024,"body":"there."},{"startTime":3683.024,"endTime":3686.654,"body":"So if you're happy to listen to this to"},{"startTime":3683.024,"endTime":3686.654,"body":"like, you know, Spotify, Apple podcasts"},{"startTime":3686.654,"endTime":3692.254,"body":"from the other ones, please just drop us a"},{"startTime":3686.654,"endTime":3692.254,"body":"subscribe over on YouTube so that we can"},{"startTime":3692.254,"endTime":3699.274,"body":"just get things into typically the younger"},{"startTime":3692.254,"endTime":3699.274,"body":"generation who is more poorly informed as"},{"startTime":3699.274,"endTime":3700.414,"body":"we were when we were young."},{"startTime":3700.414,"endTime":3702.466,"body":"So get them a little bit more."},{"startTime":3702.466,"endTime":3703.846,"body":"better information."},{"startTime":3703.846,"endTime":3705.946,"body":"So appreciate everyone as always."},{"startTime":3706.126,"endTime":3708.218,"body":"Brian and I will talk to you next week."}]}