{"version":"1.0.0","segments":[{"startTime":26.946,"endTime":28.106,"body":"What is going on guys?"},{"startTime":28.106,"endTime":28.906,"body":"Happy Tuesday."},{"startTime":28.906,"endTime":30.486,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":30.486,"endTime":38.046,"body":"This is episode 171, Brian and myself titled 365 days to your best physique."},{"startTime":38.046,"endTime":43.516,"body":"So this was sparked by an idea that we have a lot of these conversations, but we have them"},{"startTime":38.046,"endTime":43.516,"body":"in silos, right?"},{"startTime":43.516,"endTime":53.866,"body":"We might be talking about fat loss in, in, know, in a silo or it might be talking about an"},{"startTime":43.516,"endTime":53.866,"body":"episode of, you know, maximizing the, you know, build of a, set in time duration of a"},{"startTime":53.866,"endTime":56.0,"body":"hypertrophy program or something like that."},{"startTime":56.0,"endTime":60.413,"body":"If we really, you if I was really sitting there thinking about what do people ultimately"},{"startTime":56.0,"endTime":60.413,"body":"most want, right?"},{"startTime":60.413,"endTime":63.575,"body":"People want their most of the time listening to the podcast, right?"},{"startTime":63.575,"endTime":66.477,"body":"Think that that pinnacle physique, you know, for yourself."},{"startTime":66.477,"endTime":75.293,"body":"And I thought it would be cool to put together an episode like if you have an entire year,"},{"startTime":66.477,"endTime":75.293,"body":"if you were to plan an entire year and give yourself adequate time, which many people"},{"startTime":75.293,"endTime":85.27000000000001,"body":"unfortunately never do, how would you go about structuring it to produce, you know, 365"},{"startTime":75.293,"endTime":85.27000000000001,"body":"days from today, from tomorrow, whenever that date is?"},{"startTime":85.27000000000001,"endTime":88.997,"body":"to produce your best yet, right?"},{"startTime":89.159,"endTime":91.063,"body":"So that is what we're talking about today."},{"startTime":91.063,"endTime":96.544,"body":"As always, before we get into the nuts and bolts of the episode, Brian, can you kick us"},{"startTime":91.063,"endTime":96.544,"body":"off with some updates, please?"},{"startTime":96.904,"endTime":97.324,"body":"course."},{"startTime":97.324,"endTime":97.935,"body":"Yeah."},{"startTime":97.935,"endTime":102.118,"body":"And then just add one more quick bit of context to this episode that we're doing."},{"startTime":102.118,"endTime":108.404,"body":"I think it's cool because Aaron actually went through this process a little over a year"},{"startTime":102.118,"endTime":108.404,"body":"ago."},{"startTime":108.404,"endTime":109.324,"body":"Like it ended what?"},{"startTime":109.324,"endTime":111.116,"body":"Maybe like eight months ago or something like that."},{"startTime":111.116,"endTime":114.699,"body":"But he went ahead and did his like best physique for the year thing."},{"startTime":114.699,"endTime":120.684,"body":"And he went through this process of build, cut and really ultimately ended up at his best"},{"startTime":114.699,"endTime":120.684,"body":"physique ever."},{"startTime":120.684,"endTime":126.288,"body":"And so I think that'll be really cool that he has that individual like firsthand"},{"startTime":120.684,"endTime":126.288,"body":"experience as well."},{"startTime":127.7,"endTime":131.97199999999998,"body":"Okay, so as far as updates, I have two main updates."},{"startTime":131.97199999999998,"endTime":137.034,"body":"I just got back from a week in London, which is why we did not have an episode last week."},{"startTime":137.314,"endTime":139.255,"body":"It was an awesome trip."},{"startTime":139.33499999999998,"endTime":147.87900000000002,"body":"I haven't done a trip international by myself, completely away from the family in probably"},{"startTime":139.33499999999998,"endTime":147.87900000000002,"body":"the whole time."},{"startTime":147.87900000000002,"endTime":149.69,"body":"I mean, I've done some some trips with friends."},{"startTime":149.69,"endTime":153.041,"body":"went to Bermuda last year for five days, but this felt different."},{"startTime":153.041,"endTime":155.538,"body":"It was further and"},{"startTime":155.538,"endTime":156.969,"body":"It was, it was great."},{"startTime":156.969,"endTime":160.22,"body":"I got to see my best friend from when I was a kid."},{"startTime":160.22,"endTime":165.862,"body":"We met when we were six and I'd never been to London before, which also felt kind of"},{"startTime":160.22,"endTime":165.862,"body":"special."},{"startTime":166.002,"endTime":169.254,"body":"And he asked me, you know, what do I want to do?"},{"startTime":169.254,"endTime":170.314,"body":"How do I want to see London?"},{"startTime":170.314,"endTime":172.945,"body":"Like, do I want to do touristy things, whatever, whatever."},{"startTime":172.945,"endTime":180.868,"body":"And my response was that I just kind of want to see the city naturally through the eyes of"},{"startTime":172.945,"endTime":180.868,"body":"him living his life."},{"startTime":181.109,"endTime":184.182,"body":"And one of the things that he does a lot is he walks."},{"startTime":184.182,"endTime":190.302,"body":"He's a, he's a step guy and he averages 12 or 13,000 steps a day."},{"startTime":190.302,"endTime":192.132,"body":"I'm kind of in a similar ballpark."},{"startTime":192.132,"endTime":194.542,"body":"And so we just decided to go out and walk."},{"startTime":194.542,"endTime":197.682,"body":"And literally every single day we just walked."},{"startTime":197.882,"endTime":204.022,"body":"we had one day that was 27,000 steps and our lowest day was 18,000 steps."},{"startTime":204.022,"endTime":208.242,"body":"And so every day was somewhere between 18,000 and 27,000."},{"startTime":208.242,"endTime":210.222,"body":"And that's just how we saw the city."},{"startTime":210.222,"endTime":211.298,"body":"It was amazing."},{"startTime":211.298,"endTime":217.742,"body":"We did some walks from his house where we'd go like six or seven miles out and turn around"},{"startTime":211.298,"endTime":217.742,"body":"and come back or, you know, five miles, whatever it is."},{"startTime":217.742,"endTime":225.506,"body":"Some of the times we would take the tube, which is like their Metro or subway, and we"},{"startTime":217.742,"endTime":225.506,"body":"would go to like a different part of town and then walk around for two hours."},{"startTime":225.526,"endTime":226.387,"body":"And it was perfect."},{"startTime":226.387,"endTime":228.628,"body":"It was exactly what I wanted to do."},{"startTime":228.628,"endTime":235.451,"body":"I got to meet his family, his daughters, which are just similar in age to my kids, meet"},{"startTime":228.628,"endTime":235.451,"body":"his wife for the first time."},{"startTime":235.572,"endTime":239.494,"body":"And we had a night of partying where we went out and"},{"startTime":240.48,"endTime":243.092,"body":"got a little tipsy and met some of his boys."},{"startTime":243.092,"endTime":245.433,"body":"So overall, super cool trip."},{"startTime":245.714,"endTime":253.799,"body":"As far as how it's pertinent to this podcast and fitness in general, I wasn't sure going"},{"startTime":245.714,"endTime":253.799,"body":"into it if I was going to be able to work out."},{"startTime":253.799,"endTime":256.2,"body":"I knew I was gonna get a bunch of steps, which is great."},{"startTime":256.56,"endTime":260.14300000000003,"body":"But the first day I was there, he took me to his personal trainer."},{"startTime":260.14300000000003,"endTime":267.829,"body":"And I was kinda like, I was kinda pushing back and I was like, I think I'd rather go to"},{"startTime":260.14300000000003,"endTime":267.829,"body":"the park and just do like some pushups and dips and pull ups and stuff."},{"startTime":267.829,"endTime":270.09000000000003,"body":"And then I got there and his trainer was like this."},{"startTime":270.09000000000003,"endTime":275.574,"body":"gregarious British guy and he's like, no mate, you have to come to the session with us and"},{"startTime":270.09000000000003,"endTime":275.574,"body":"whatever."},{"startTime":275.574,"endTime":277.855,"body":"That was awful, awful English accent."},{"startTime":277.855,"endTime":279.206,"body":"But he was from like the north of England."},{"startTime":279.206,"endTime":281.217,"body":"So was trying to sound a little bit like that."},{"startTime":281.218,"endTime":287.122,"body":"So, so I did this session with him and it was basically just like partner CrossFit."},{"startTime":287.122,"endTime":300.05,"body":"We did like a Olympic lifting complex sort of it was like five deadlifts, five rows, five"},{"startTime":287.122,"endTime":300.05,"body":"hang cleans, five push presses, five back squats over and over and over again."},{"startTime":300.084,"endTime":310.477,"body":"We did a bunch of like supersets of like pull ups to various types of pushups, some"},{"startTime":300.084,"endTime":310.477,"body":"annoying like hollow rocks and like core work that just felt awful."},{"startTime":310.867,"endTime":312.257,"body":"and so yeah, it was fine."},{"startTime":312.257,"endTime":317.679,"body":"Like I got a workout in and it was cool to like experience what he does for, his training."},{"startTime":317.919,"endTime":326.521,"body":"And then, one other day I went to the park and did the pull ups and dips kind of back and"},{"startTime":317.919,"endTime":326.521,"body":"forth, which I like to do when I'm on vacation."},{"startTime":326.521,"endTime":329.382,"body":"So I got two workouts in and a bunch of walking."},{"startTime":329.382,"endTime":331.103,"body":"And that was, that was just sufficient."},{"startTime":331.103,"endTime":332.514,"body":"So, that was cool."},{"startTime":332.514,"endTime":336.116,"body":"And then real quick, bike season is wrapping up here."},{"startTime":336.116,"endTime":342.769,"body":"So I took this entire week off of biking when I was in London and I didn't know how I was"},{"startTime":336.116,"endTime":342.769,"body":"going to be coming back."},{"startTime":343.37,"endTime":352.735,"body":"I can 100 % say for anyone that does these international trips, East to West and West to"},{"startTime":343.37,"endTime":352.735,"body":"East, it was so much easier adapting to the time zone going to London."},{"startTime":352.735,"endTime":358.738,"body":"So I guess going West was, is that right?"},{"startTime":359.062,"endTime":362.342,"body":"No, going east, going east was way easier."},{"startTime":362.342,"endTime":365.922,"body":"And I adapted like literally in a day, I felt like I was right on schedule."},{"startTime":365.922,"endTime":369.862,"body":"And coming back to the US to Colorado has been awful."},{"startTime":369.862,"endTime":379.222,"body":"It took me like four days of waking up at 2am for two or three hours before I would"},{"startTime":369.862,"endTime":379.222,"body":"finally just fall back into into my normal."},{"startTime":379.222,"endTime":382.742,"body":"So I didn't really feel great the first few days being back here."},{"startTime":382.742,"endTime":384.282,"body":"My heart rate was super elevated."},{"startTime":384.282,"endTime":388.406,"body":"Like literally every day I'd wake up and my heart rate was 47 instead of"},{"startTime":388.406,"endTime":390.127,"body":"39 or something like that."},{"startTime":390.127,"endTime":395.669,"body":"And I think that's just from shitty sleep and the travel and everything like that."},{"startTime":395.849,"endTime":397.76,"body":"So I had a couple really kind of crap."},{"startTime":397.76,"endTime":400.891,"body":"had a crappy bike ride first coming back."},{"startTime":400.891,"endTime":407.214,"body":"And then over the last few days, I've done two really big, famous bike climbs."},{"startTime":407.214,"endTime":416.468,"body":"So if you go on Strava and you look at these like famous bike climbs, one's called"},{"startTime":407.214,"endTime":416.468,"body":"Flagstaff and one's called NCAR, NCAR National Center for Atmospheric Research."},{"startTime":416.468,"endTime":417.11,"body":"It's like this."},{"startTime":417.11,"endTime":419.77,"body":"really crazy climb to the top of this hill."},{"startTime":419.77,"endTime":422.41,"body":"And people come from all over to do these."},{"startTime":422.41,"endTime":426.31,"body":"And they're kind of two that I use as staples to assess my progress."},{"startTime":426.31,"endTime":429.37,"body":"And so Flagstaff I hadn't done since last year."},{"startTime":429.37,"endTime":433.05,"body":"And I beat my time by like a minute 45."},{"startTime":433.05,"endTime":435.62,"body":"And this was on a 23 minute climb."},{"startTime":435.62,"endTime":437.89,"body":"So that's almost like two minutes on 20 minutes."},{"startTime":437.89,"endTime":439.91,"body":"It's like almost a 10 % improvement."},{"startTime":439.91,"endTime":441.544,"body":"Super happy with that."},{"startTime":441.544,"endTime":447.697,"body":"And then just yesterday I did the end car climb, which is a 10 minute climb, or at least"},{"startTime":441.544,"endTime":447.697,"body":"last time I did it, it was around 10 minutes."},{"startTime":447.697,"endTime":450.434,"body":"And this time I did it in 913."},{"startTime":450.778,"endTime":456.921,"body":"So 45 seconds out of 10 minutes is another just massive, huge improvement, similar to the"},{"startTime":450.778,"endTime":456.921,"body":"Flagstaff climb."},{"startTime":456.921,"endTime":465.884,"body":"And I just am super amped because I wasn't sure that this year had produced such drastic"},{"startTime":456.921,"endTime":465.884,"body":"increases in results as the prior year."},{"startTime":465.884,"endTime":469.626,"body":"And you wouldn't expect it to because returns diminish over time."},{"startTime":470.558,"endTime":475.922,"body":"And especially that my body weight is now 196 instead of 180 where it was last year."},{"startTime":475.922,"endTime":479.165,"body":"I really didn't expect to do so well at climbing."},{"startTime":479.165,"endTime":480.646,"body":"And I'm just ecstatic about it."},{"startTime":480.646,"endTime":484.388,"body":"Like yesterday was my last ride with shirt off sun out."},{"startTime":484.388,"endTime":485.429,"body":"It was 80 degrees."},{"startTime":485.429,"endTime":486.89,"body":"It was just incredible."},{"startTime":486.89,"endTime":492.494,"body":"And now we're about to go into the cold spell or colder spell, probably no more shirt off"},{"startTime":486.89,"endTime":492.494,"body":"rides."},{"startTime":492.975,"endTime":495.847,"body":"And so yeah, just really happy with the way bike season turned out."},{"startTime":495.847,"endTime":497.698,"body":"I think just so happy with the way"},{"startTime":497.756,"endTime":505.711,"body":"I implemented my training this year with the lower frequency and lower volume of lifting"},{"startTime":497.756,"endTime":505.711,"body":"to allow me to kind of excel at the biking."},{"startTime":505.711,"endTime":507.495,"body":"And that's all I got."},{"startTime":507.495,"endTime":510.35,"body":"Just really, really proud of myself and happy with the way I."},{"startTime":512.928,"endTime":514.8589999999999,"body":"That's refreshing to hear."},{"startTime":516.0799999999999,"endTime":522.402,"body":"So in terms of updates for me, new training program, which I'm excited about."},{"startTime":522.623,"endTime":527.905,"body":"The other one, I mean, it produced me incredible results, but I was just starting to get"},{"startTime":522.623,"endTime":527.905,"body":"really beat up from it."},{"startTime":527.905,"endTime":531.627,"body":"I couldn't train my back twice per week at that volume anymore."},{"startTime":533.588,"endTime":536.77,"body":"And I wanted to try some different approaches, something."},{"startTime":536.77,"endTime":537.472,"body":"So."},{"startTime":537.472,"endTime":539.134,"body":"New program, I'm enjoying it for now."},{"startTime":539.134,"endTime":548.002,"body":"I'm leaning into finding like the enjoyment factor a little bit more because I haven't"},{"startTime":539.134,"endTime":548.002,"body":"been enjoying training to build my, you know, bodybuilding pursuit as much as I think it"},{"startTime":548.002,"endTime":551.195,"body":"was just higher stress with projects going on."},{"startTime":551.195,"endTime":556.149,"body":"I've been finding myself getting like incredibly frustrated lately with certain things."},{"startTime":556.149,"endTime":564.096,"body":"Clients are great, which is a nice kind of, what's the word, like anchor relative to"},{"startTime":556.149,"endTime":564.096,"body":"things."},{"startTime":564.591,"endTime":568.941,"body":"but pulled back training, like some of my sessions I'm wrapping up in like an hour in like"},{"startTime":564.591,"endTime":568.941,"body":"five minutes."},{"startTime":568.941,"endTime":570.664,"body":"like, this is great."},{"startTime":571.929,"endTime":572.895,"body":"and then finally."},{"startTime":572.895,"endTime":575.476,"body":"some of the changes that you made?"},{"startTime":575.476,"endTime":579.839,"body":"So it sounds like you're not training back twice a week, your sessions are shorter."},{"startTime":579.839,"endTime":581.94,"body":"Does that mean you're doing lower volumes?"},{"startTime":581.94,"endTime":583.491,"body":"Does it mean you're taking shorter rests?"},{"startTime":583.491,"endTime":586.1,"body":"What are kind some of the, I know people are gonna wanna know this."},{"startTime":586.1,"endTime":588.011,"body":"Yeah, yeah, great, great questions."},{"startTime":588.011,"endTime":589.771,"body":"I'm going two days on one day off."},{"startTime":589.771,"endTime":594.252,"body":"So I have a push pull legs that I'm rotating two sessions of each."},{"startTime":594.252,"endTime":597.023,"body":"like, well, it's actually legs I do first."},{"startTime":597.023,"endTime":609.117,"body":"So like legs a push a off push, sorry, pull a legs be off, pull push B, pull B off."},{"startTime":609.117,"endTime":613.238,"body":"And then how I'm alternating is like one off day, I'll do"},{"startTime":613.78,"endTime":617.034,"body":"a zone two session, my next off day, I'll do a hit session."},{"startTime":617.034,"endTime":618.936,"body":"And then I just like flip those."},{"startTime":619.85,"endTime":622.673,"body":"no double days, and lower volumes in general."},{"startTime":622.89,"endTime":631.373,"body":"Yeah, there's, I'll probably like certain things I'll probably have to start putting in"},{"startTime":622.89,"endTime":631.373,"body":"some, some doubling up like a zone two on a day or something like that."},{"startTime":631.373,"endTime":633.353,"body":"But, not quite yet."},{"startTime":634.313,"endTime":635.354,"body":"and then lower volumes."},{"startTime":635.354,"endTime":635.674,"body":"Yeah."},{"startTime":635.674,"endTime":640.995,"body":"I'm typically doing two to three exercises for like a push."},{"startTime":640.995,"endTime":644.076,"body":"That's going to be a chest or back, for example."},{"startTime":644.717,"endTime":647.417,"body":"one dealt and then one bicep or tricep."},{"startTime":647.417,"endTime":649.932,"body":"I I'm just, I really don't need the arm."},{"startTime":649.932,"endTime":654.956,"body":"volume, like the arms are just blowing up still the elbows are still not super happy."},{"startTime":654.956,"endTime":657.509,"body":"And I'm like, I just don't really need the volume."},{"startTime":657.509,"endTime":659.28,"body":"Like arms are big enough effectively."},{"startTime":659.28,"endTime":668.158,"body":"And I'm just playing the physique game as opposed to how you know, you should train by the"},{"startTime":659.28,"endTime":668.158,"body":"book per se."},{"startTime":668.219,"endTime":673.403,"body":"And then reducing loads on some of the leg stuff and then just incorporating some like"},{"startTime":668.219,"endTime":673.403,"body":"pauses."},{"startTime":673.403,"endTime":676.756,"body":"So I'm doing like pause leg press is in right now."},{"startTime":676.756,"endTime":687.755,"body":"at higher reps and really just focusing on like chasing a stimulus as opposed to just"},{"startTime":676.756,"endTime":687.755,"body":"really pushing loads as I could just feel it like systemically my body was just the weight"},{"startTime":687.755,"endTime":691.738,"body":"would move, which is nice, but like, I just felt it afterwards."},{"startTime":691.738,"endTime":693.62,"body":"It just felt run down frequently."},{"startTime":693.62,"endTime":697.079,"body":"And it wasn't that enjoyment to train was just not there."},{"startTime":697.079,"endTime":698.554,"body":"It literally felt like a job."},{"startTime":698.554,"endTime":699.66,"body":"So I like, I want to pull back."},{"startTime":699.66,"endTime":705.45,"body":"I still have two to three months plus of building."},{"startTime":705.45,"endTime":706.24,"body":"I can't"},{"startTime":706.24,"endTime":708.572,"body":"I can't begin to hate it quite yet."},{"startTime":708.628,"endTime":709.44,"body":"Yeah, yeah."},{"startTime":709.44,"endTime":716.097,"body":"Is the plan for you to do the stage in what, spring or early summer of 25?"},{"startTime":716.224,"endTime":716.878,"body":"Yeah."},{"startTime":716.878,"endTime":719.668,"body":"And with that, it's being."},{"startTime":721.93,"endTime":728.805,"body":"intelligent around planning of things like there's not really shows in like March, you"},{"startTime":721.93,"endTime":728.805,"body":"know, February sort of thing."},{"startTime":728.805,"endTime":731.567,"body":"I'll still be pretty busy with gym stuff."},{"startTime":731.567,"endTime":733.638,"body":"I would imagine at that time."},{"startTime":735.479,"endTime":741.903,"body":"But that gives me, you know, all of November, all of December and probably all of January"},{"startTime":735.479,"endTime":741.903,"body":"to continue building."},{"startTime":742.084,"endTime":743.844,"body":"And I'm really."},{"startTime":744.73,"endTime":748.868,"body":"11 pounds away from as big as I think I'll need to get, so."},{"startTime":749.529,"endTime":751.692,"body":"I have plenty of runway and I don't."},{"startTime":751.692,"endTime":754.95,"body":"think I need to I don't I just don't think I want to push more than that."},{"startTime":754.95,"endTime":761.916,"body":"I don't think I need to reach 245 pounds in my offseason for fucking men's physique, you"},{"startTime":754.95,"endTime":761.916,"body":"know, so"},{"startTime":761.916,"endTime":764.053,"body":"goal for your leanest when you hit stage?"},{"startTime":764.053,"endTime":767.805,"body":"Do you have an objective, like a range of where you expect your body weight to be?"},{"startTime":768.098,"endTime":773.178,"body":"They are starting, I believe, I don't remember if it's next year or the year."},{"startTime":773.178,"endTime":778.508,"body":"I know they've started putting in the weight caps in the pro divisions."},{"startTime":778.508,"endTime":782.598,"body":"I don't know if those are going to come down into amateur or not."},{"startTime":783.818,"endTime":793.718,"body":"But my weight cap, I think is 97 kilos, 90, maybe 97, 97 X or something like that."},{"startTime":793.718,"endTime":795.989,"body":"If I remember correctly, something."},{"startTime":795.989,"endTime":797.253,"body":"or something like that."},{"startTime":798.485,"endTime":801.509,"body":"Yeah, it's around like 215 ish."},{"startTime":802.851,"endTime":803.731,"body":"Yeah."},{"startTime":804.432,"endTime":806.254,"body":"So that plays a role in it as well."},{"startTime":806.254,"endTime":808.476,"body":"Yeah."},{"startTime":808.476,"endTime":817.643,"body":"And then, the last the last episode, I talked about a mobility program I had started"},{"startTime":808.476,"endTime":817.643,"body":"because my mobility had just it just disappeared pretty much on me and it was starting to"},{"startTime":817.643,"endTime":818.804,"body":"concern me."},{"startTime":819.945,"endTime":826.01,"body":"While I don't love doing it, it feels like a job per se three weeks in in."},{"startTime":826.058,"endTime":827.739,"body":"I mean, it's like I have my mobility back."},{"startTime":827.739,"endTime":833.389,"body":"I wouldn't say I have new mobility, but I'm like as mobile as I is my normal baseline."},{"startTime":833.389,"endTime":835.481,"body":"It's like sitting in squats feels normal again."},{"startTime":835.481,"endTime":838.462,"body":"I can like move my hips, my shoulders feel good."},{"startTime":838.462,"endTime":848.865,"body":"So that's been been quite a positive in the last couple of weeks of just feeling a lot"},{"startTime":838.462,"endTime":848.865,"body":"better like day to day and my back doesn't hurt anymore or anything like that, which is"},{"startTime":848.865,"endTime":849.865,"body":"great."},{"startTime":851.186,"endTime":851.976,"body":"Yeah."},{"startTime":852.287,"endTime":854.633,"body":"Mobility is super important when you need it."},{"startTime":855.502,"endTime":856.328,"body":"Yeah."},{"startTime":857.918,"endTime":863.645,"body":"Okay, so I think we can start getting into the thick of the episode."},{"startTime":863.926,"endTime":871.456,"body":"the first thing when we want to talk about it is understanding where is the most"},{"startTime":863.926,"endTime":871.456,"body":"appropriate starting point for you."},{"startTime":871.456,"endTime":873.118,"body":"And I kind of have three."},{"startTime":875.611,"endTime":882.575,"body":"What's the way I want to look at what's the way we want to phrase it, like layouts of the"},{"startTime":875.611,"endTime":882.575,"body":"different phases, right?"},{"startTime":882.735,"endTime":892.802,"body":"The first layout is we do one build, and then one cut how our one calorie deficit, I want"},{"startTime":882.735,"endTime":892.802,"body":"to use that terminology a little bit more objectively."},{"startTime":893.162,"endTime":897.617,"body":"When Brian laid out the little bit of what I did in 2023."},{"startTime":897.617,"endTime":901.738,"body":"That's what I did six months of building, and then I needed effectively six months of"},{"startTime":897.617,"endTime":901.738,"body":"dieting, right?"},{"startTime":901.738,"endTime":903.369,"body":"That's exactly what I did."},{"startTime":903.73,"endTime":904.59,"body":"The"},{"startTime":905.248,"endTime":914.264,"body":"You need to be lean ish enough to start your build because as you build, you're only going"},{"startTime":905.248,"endTime":914.264,"body":"to put on more body fat, right?"},{"startTime":915.085,"endTime":918.548,"body":"we'll get into this a little bit more, but that's an important consideration."},{"startTime":918.548,"endTime":921.29,"body":"There is the second approach is then a cut."},{"startTime":921.29,"endTime":928.035,"body":"If you are a little bit, have a little bit more body fat than, you know, warrants starting"},{"startTime":921.29,"endTime":928.035,"body":"with a build."},{"startTime":928.035,"endTime":932.798,"body":"So you do a calorie deficit first, then a build and then a calorie deficit."},{"startTime":933.164,"endTime":938.638,"body":"This is typically too ambitious of an approach for only a single year."},{"startTime":939.339,"endTime":951.008,"body":"If you were to do something like maybe only an eight week, like rapid calorie deficit in"},{"startTime":939.339,"endTime":951.008,"body":"the beginning, you burn two months, you're probably not going to peel off like that much"},{"startTime":951.008,"endTime":952.069,"body":"body fat."},{"startTime":952.069,"endTime":954.971,"body":"You can, but it's a rush."},{"startTime":955.492,"endTime":958.54,"body":"And now we only have 10 months left for..."},{"startTime":958.54,"endTime":961.857,"body":"you know, what's supposed to be a very lucrative build and then a calorie deficit."},{"startTime":961.857,"endTime":968.25,"body":"It's just a little rushed and I see it botched way more than it is handled well."},{"startTime":968.63,"endTime":976.533,"body":"Yeah, I feel like that's a decent approach if you're not necessarily trying to get to your"},{"startTime":968.63,"endTime":976.533,"body":"best physique ever, but you're like, hey, I'm a little fluffy right now."},{"startTime":976.533,"endTime":979.794,"body":"I'd like to lose a little weight, then build some muscle, then lose a little weight again."},{"startTime":979.794,"endTime":982.095,"body":"And it's like, yeah, that's a totally reasonable approach."},{"startTime":982.095,"endTime":989.678,"body":"But with the context of your best physique ever, like you said, a year just probably isn't"},{"startTime":982.095,"endTime":989.678,"body":"enough to fit two cuts in there, one on either side."},{"startTime":990.026,"endTime":990.686,"body":"Exactly."},{"startTime":990.686,"endTime":995.229,"body":"And I'm glad that you reinforced the context is your best physique ever."},{"startTime":995.229,"endTime":1000.472,"body":"Like you're going into this with that being like a high priority goal for an entire year."},{"startTime":1000.592,"endTime":1003.773,"body":"I didn't say the highest priority, but a high priority."},{"startTime":1004.434,"endTime":1014.92,"body":"And then lastly, the third kind of approach is one cut to really find your physique and"},{"startTime":1004.434,"endTime":1014.92,"body":"then a build to really find yourself."},{"startTime":1014.92,"endTime":1018.792,"body":"Now adding a little bit of, I wouldn't say this is antidote, but"},{"startTime":1018.924,"endTime":1023.236,"body":"from things I observe, find this is what happens most often with women."},{"startTime":1024.476,"endTime":1032.892,"body":"They, through whatever reason, higher coach, something like that, they hit this deficit"},{"startTime":1024.476,"endTime":1032.892,"body":"and they really feel like my body has never looked like this before."},{"startTime":1032.892,"endTime":1034.95,"body":"I never thought that I could achieve this."},{"startTime":1034.95,"endTime":1038.5819999999999,"body":"I just thought it wasn't in the cards for my genetics or something like that."},{"startTime":1038.5819999999999,"endTime":1040.563,"body":"And then they're very happy."},{"startTime":1040.563,"endTime":1043.704,"body":"And then they fall in love with like the training process."},{"startTime":1043.704,"endTime":1048.906,"body":"And then through that build is really where they find their confidence in their"},{"startTime":1043.704,"endTime":1048.906,"body":"positioning."},{"startTime":1048.906,"endTime":1050.307,"body":"in the gym, right, which I love."},{"startTime":1050.307,"endTime":1052.828,"body":"I love watching this unfold for people."},{"startTime":1053.149,"endTime":1063.116,"body":"So those are the kind of three phases, you know, that the three approaches to the phases"},{"startTime":1053.149,"endTime":1063.116,"body":"that I think are most commonly laid out."},{"startTime":1063.116,"endTime":1067.719,"body":"Like Brian and I said, the middle one is probably not advised to use."},{"startTime":1067.719,"endTime":1071.161,"body":"So we're either going to build first, then cut."},{"startTime":1071.161,"endTime":1078.782,"body":"And that obviously requires a leaner body composition starting with, or we are going to go"},{"startTime":1071.161,"endTime":1078.782,"body":"start with"},{"startTime":1078.782,"endTime":1086.879,"body":"A cut, typically involves a combination of the making large changes to your lifestyle and"},{"startTime":1078.782,"endTime":1086.879,"body":"the way that you live."},{"startTime":1086.879,"endTime":1092.474,"body":"And then you finish off with the build of really prioritizing growing muscle and getting"},{"startTime":1086.879,"endTime":1092.474,"body":"strong."},{"startTime":1095.351,"endTime":1096.211,"body":"Okay."},{"startTime":1096.273,"endTime":1099.282,"body":"So any follow-ups on that, Brian, before I continue diving in."},{"startTime":1099.282,"endTime":1100.202,"body":"I think that makes sense."},{"startTime":1100.202,"endTime":1101.207,"body":"Go for it."},{"startTime":1101.504,"endTime":1102.135,"body":"Yep."},{"startTime":1102.135,"endTime":1115.347,"body":"So I think what we'll do is kind of like build out the phases a little bit and then say"},{"startTime":1102.135,"endTime":1115.347,"body":"certain things that make the most sense to incorporate into those phases."},{"startTime":1115.347,"endTime":1116.888,"body":"And the first I have here is the build."},{"startTime":1116.888,"endTime":1122.313,"body":"So we'll go with that kind of first avatar, the six month build, and then in the six month"},{"startTime":1116.888,"endTime":1122.313,"body":"deficit."},{"startTime":1122.533,"endTime":1123.642,"body":"When it comes to"},{"startTime":1123.642,"endTime":1128.978,"body":"we'll see if there's enough time to kind of troubleshoot some things that may occur along"},{"startTime":1123.642,"endTime":1128.978,"body":"the way at the end if we have time."},{"startTime":1129.022,"endTime":1130.423,"body":"perfect, perfect."},{"startTime":1131.423,"endTime":1138.406,"body":"With the build, I personally think you should really line up three plus months of"},{"startTime":1131.423,"endTime":1138.406,"body":"building."},{"startTime":1139.027,"endTime":1142.408,"body":"Now, before it sounds a little bit far-fetched, hear me out."},{"startTime":1142.408,"endTime":1152.923,"body":"I explain this concept to clients often, and then sometimes they'll present me things"},{"startTime":1142.408,"endTime":1152.923,"body":"with, I think I wanna do like six months of building, and then, you know, diet for eight"},{"startTime":1152.923,"endTime":1156.154,"body":"weeks, and then I have this vacation."},{"startTime":1156.154,"endTime":1165.26,"body":"July 15th and then I want to like build into that right But what happens is like if we're"},{"startTime":1156.154,"endTime":1165.26,"body":"for those of you on YouTube you can see me drawing these You imaginary lines with my"},{"startTime":1165.26,"endTime":1165.821,"body":"fingers."},{"startTime":1165.821,"endTime":1168.142,"body":"We have this baseline, right?"},{"startTime":1168.483,"endTime":1179.88,"body":"The I'm gonna call it the worst thing but in terms we're talking about building your best"},{"startTime":1168.483,"endTime":1179.88,"body":"physique ever You need to deviate far enough away from that baseline for appreciable"},{"startTime":1179.88,"endTime":1185.344,"body":"change to occur if we take you and we put on three pounds"},{"startTime":1185.344,"endTime":1191.196,"body":"right of muscle and we distribute that three pounds from your neck to your calves."},{"startTime":1191.196,"endTime":1196.318,"body":"It's going to be visually imperceptible of a change, right?"},{"startTime":1196.419,"endTime":1205.912,"body":"And you need to dev you need to grow enough so that when you diet back down, there's a"},{"startTime":1196.419,"endTime":1205.912,"body":"visual difference because nothing is more frustrating than going through."},{"startTime":1205.912,"endTime":1209.074,"body":"Let's call it eight weeks of build and then 12 weeks of dieting."},{"startTime":1209.074,"endTime":1215.25,"body":"So we've just spent five months to look the same as you did on day one at the end of"},{"startTime":1215.25,"endTime":1225.065,"body":"month five right because you didn't deviate far enough into the build or the deficit to"},{"startTime":1215.25,"endTime":1225.065,"body":"really produce a sufficient visually tangible change so that's like really really"},{"startTime":1226.268,"endTime":1228.11,"body":"important and why"},{"startTime":1229.31,"endTime":1237.21,"body":"think that three plus three plus three plus three is akin to doing six plus six?"},{"startTime":1238.03,"endTime":1239.15,"body":"You know what I mean?"},{"startTime":1239.15,"endTime":1245.396,"body":"Wouldn't it be better to just commit to a six month build and then a six month deficit"},{"startTime":1239.15,"endTime":1245.396,"body":"than to go this like three, three, three, three thing?"},{"startTime":1245.558,"endTime":1246.318,"body":"Yep."},{"startTime":1247.499,"endTime":1248.86,"body":"Yeah."},{"startTime":1248.86,"endTime":1263.23,"body":"And what I like in terms of explaining this, I don't like picking numbers of weeks or"},{"startTime":1248.86,"endTime":1263.23,"body":"months because it, it implies it's just a time construct, right?"},{"startTime":1263.23,"endTime":1268.414,"body":"In just because you've built for three months doesn't mean it's been a productive or well"},{"startTime":1263.23,"endTime":1268.414,"body":"spent three months."},{"startTime":1268.414,"endTime":1274.458,"body":"might take you nine months to really build what someone else might do in like five,"},{"startTime":1268.414,"endTime":1274.458,"body":"depending on"},{"startTime":1274.922,"endTime":1279.313,"body":"Accuracy, know, and a lot of other facets."},{"startTime":1279.313,"endTime":1287.946,"body":"So the way that I like to describe this is I suggest the minimum of a 7.5 % increase in"},{"startTime":1279.313,"endTime":1287.946,"body":"total body mass."},{"startTime":1288.146,"endTime":1289.006,"body":"Right."},{"startTime":1289.306,"endTime":1291.007,"body":"Now what that looks like."},{"startTime":1291.267,"endTime":1294.458,"body":"Let's take, for example, someone who's small, 100 pounds."},{"startTime":1294.458,"endTime":1294.708,"body":"Right."},{"startTime":1294.708,"endTime":1299.629,"body":"And the reason I'm using that is because I suck at doing math in my head and this math I"},{"startTime":1294.708,"endTime":1299.629,"body":"can do."},{"startTime":1300.47,"endTime":1301.002,"body":"Right."},{"startTime":1301.002,"endTime":1303.514,"body":"That is if you're a hundred pounds, we're starting this build."},{"startTime":1303.514,"endTime":1309.768,"body":"We're gonna at the minimum, we're gonna go to a hundred and seven pounds, 107.5, right?"},{"startTime":1309.928,"endTime":1317.033,"body":"Seven and a half to 10 % increase in total body mass, I find is a pretty good sweet spot"},{"startTime":1309.928,"endTime":1317.033,"body":"for a lot of people."},{"startTime":1317.033,"endTime":1321.676,"body":"That 10 % using that same individual, 110 pounds."},{"startTime":1321.676,"endTime":1323.478,"body":"If we were to double that, right?"},{"startTime":1323.478,"endTime":1330.29,"body":"If you're starting at 200 pounds, you're male, you're decently lean, that's going from"},{"startTime":1323.478,"endTime":1330.29,"body":"200."},{"startTime":1330.29,"endTime":1332.593,"body":"to 220, is that 10 %?"},{"startTime":1332.593,"endTime":1335.637,"body":"If we do that seven and a half percent, that's to 215, right?"},{"startTime":1335.637,"endTime":1337.058,"body":"That's how that works out."},{"startTime":1337.059,"endTime":1343.387,"body":"And I think those are pretty reasonable targets for a generalized approach for people."},{"startTime":1343.387,"endTime":1344.948,"body":"Are there outliers?"},{"startTime":1345.049,"endTime":1345.989,"body":"Yes."},{"startTime":1346.39,"endTime":1349.714,"body":"But you know, that is contextual, right?"},{"startTime":1350.069,"endTime":1361.109,"body":"Yeah, and I think that the nice thing about that is that it's even for the person that's"},{"startTime":1350.069,"endTime":1361.109,"body":"going from 200 to 220, that's still under 1 % a week because you're going up 20 pounds"},{"startTime":1361.109,"endTime":1362.889,"body":"over 26 weeks."},{"startTime":1362.889,"endTime":1368.869,"body":"And so for that person, it's a little under 1 % a week, which is kind of on the higher"},{"startTime":1362.889,"endTime":1368.869,"body":"end."},{"startTime":1368.869,"endTime":1375.479,"body":"But then for that smaller person who's going from 100 to 107.5 or whatever, it's even"},{"startTime":1368.869,"endTime":1375.479,"body":"less."},{"startTime":1375.479,"endTime":1376.789,"body":"It's under 0.5."},{"startTime":1376.789,"endTime":1379.498,"body":"It's under half a percent per week."},{"startTime":1379.498,"endTime":1385.006,"body":"which yeah, mean just well, no, guess that's still 1 % a week."},{"startTime":1385.006,"endTime":1385.867,"body":"Yeah, nevermind."},{"startTime":1385.867,"endTime":1387.63,"body":"I was thinking in total pounds."},{"startTime":1387.63,"endTime":1393.076,"body":"So they're actually gaining 0.4 pounds a week or something along those lines."},{"startTime":1393.418,"endTime":1393.718,"body":"Yeah."},{"startTime":1393.718,"endTime":1394.518,"body":"Yeah."},{"startTime":1394.758,"endTime":1403.752,"body":"And it's a great thing that Brian brought up because as you as you break that down, like"},{"startTime":1394.758,"endTime":1403.752,"body":"there's you know, we have published research on rates of gain and stuff."},{"startTime":1403.752,"endTime":1411.386,"body":"It's actually quite slow, like for changing appreciable size of six months for a build is"},{"startTime":1403.752,"endTime":1411.386,"body":"not lengthy."},{"startTime":1411.386,"endTime":1416.208,"body":"I would say it's moderate if we're placing labels on it at best."},{"startTime":1416.208,"endTime":1422.58,"body":"You know, you take me my latest build minus a little hernia detour."},{"startTime":1422.592,"endTime":1425.855,"body":"is gonna be effectively an entire year, you know?"},{"startTime":1426.402,"endTime":1427.322,"body":"So."},{"startTime":1429.482,"endTime":1433.265,"body":"Okay, now fat bringing in some other parts of life."},{"startTime":1435.067,"endTime":1447.528,"body":"Vacations, trips, travel are great during this time, especially as you get into the later"},{"startTime":1435.067,"endTime":1447.528,"body":"phases of the build, where you kind of do get sick of eating a little bit because these"},{"startTime":1447.528,"endTime":1450.48,"body":"things end up being almost like a reprieve."},{"startTime":1450.48,"endTime":1453.273,"body":"We end up eating at maintenance."},{"startTime":1453.273,"endTime":1457.346,"body":"Eating at maintenance is typically simpler to do because our core."},{"startTime":1457.346,"endTime":1467.512,"body":"current caloric intake is quite high and it's a nice reprieve from all of the food that"},{"startTime":1457.346,"endTime":1467.512,"body":"you probably don't want to have anyway, as opposed to when you're dieting and in a"},{"startTime":1467.512,"endTime":1470.193,"body":"restricted phase, you go on a trip."},{"startTime":1470.313,"endTime":1476.737,"body":"The likelihood of you overeating is higher because your current context outside of that is"},{"startTime":1470.313,"endTime":1476.737,"body":"restrictive."},{"startTime":1476.737,"endTime":1485.748,"body":"When we go into a vacation or a trip or a wedding weekend or something and we're building"},{"startTime":1476.737,"endTime":1485.748,"body":"and our food intake is consistently high, the signaling"},{"startTime":1485.748,"endTime":1496.464,"body":"is likely going to be different and you will not overeat as much as in one of those like a"},{"startTime":1485.748,"endTime":1496.464,"body":"dieting phase because of the environment that you're currently in when you start that trip"},{"startTime":1496.464,"endTime":1497.715,"body":"vacation, et cetera."},{"startTime":1497.715,"endTime":1509.422,"body":"So I really, really like to plan those or would suggest planning those at those times"},{"startTime":1497.715,"endTime":1509.422,"body":"because the margin for success over that trip for a build is significantly larger as"},{"startTime":1509.422,"endTime":1512.914,"body":"opposed to it is being in a calorie deficit."},{"startTime":1515.808,"endTime":1517.727,"body":"Any follow ups on that part, Brian?"},{"startTime":1519.976,"endTime":1521.376,"body":"Nope, nothing on that."},{"startTime":1521.599,"endTime":1522.46,"body":"cool."},{"startTime":1522.52,"endTime":1529.025,"body":"And then with builds, I strongly encourage prioritizing a hypertrophy style of training."},{"startTime":1529.306,"endTime":1541.898,"body":"This is arguably the best time to really dial in your training because you stand to gain"},{"startTime":1529.306,"endTime":1541.898,"body":"the most progress because the environment is very conducive for providing that progress."},{"startTime":1541.898,"endTime":1544.54,"body":"We have a higher intake of calories."},{"startTime":1544.54,"endTime":1547.048,"body":"We have a higher recovery capacity."},{"startTime":1547.048,"endTime":1555.823,"body":"and we can really stand to put those to work in terms of improving the physique."},{"startTime":1557.244,"endTime":1560.226,"body":"last part I want to talk with training in this context is."},{"startTime":1562.178,"endTime":1567.322,"body":"prioritizing the muscle groups that you may want to improve the most during this phase,"},{"startTime":1562.178,"endTime":1567.322,"body":"right?"},{"startTime":1567.322,"endTime":1572.266,"body":"We've often on the podcast talked about specialization cycles and those sorts of things."},{"startTime":1572.427,"endTime":1583.876,"body":"Again, like I just made on my previous point, we have the environment, we have the"},{"startTime":1572.427,"endTime":1583.876,"body":"recovery capacity, the increased resources to put the most work in there."},{"startTime":1583.876,"endTime":1591.562,"body":"If we were to play devil's advocate and talk about like a prioritization phase during a"},{"startTime":1583.876,"endTime":1591.562,"body":"calorie deficit,"},{"startTime":1593.11,"endTime":1600.323,"body":"There may be some improvement, know, but the environment just is nowhere near as conducive"},{"startTime":1593.11,"endTime":1600.323,"body":"during the build there."},{"startTime":1600.524,"endTime":1601.866,"body":"And then in this point,"},{"startTime":1602.219,"endTime":1603.439,"body":"sorry, go for it."},{"startTime":1603.52,"endTime":1603.8,"body":"No."},{"startTime":1603.8,"endTime":1604.64,"body":"Okay."},{"startTime":1605.121,"endTime":1605.481,"body":"yeah."},{"startTime":1605.481,"endTime":1608.842,"body":"So there's a five hour podcast by the data driven strength guys."},{"startTime":1608.842,"endTime":1614.196,"body":"If you can believe they talked for five hours about hypertrophy research, but, it's an"},{"startTime":1608.842,"endTime":1614.196,"body":"amazing podcast."},{"startTime":1614.196,"endTime":1618.649,"body":"I'm not done with it yet, but they obviously go down all the rabbit holes as they usually"},{"startTime":1614.196,"endTime":1618.649,"body":"do."},{"startTime":1618.649,"endTime":1626.543,"body":"And, they're big proponents of this idea of utilizing increased volume load to prioritize"},{"startTime":1618.649,"endTime":1626.543,"body":"the muscle group."},{"startTime":1626.543,"endTime":1627.794,"body":"Like Aaron is saying."},{"startTime":1627.794,"endTime":1637.699,"body":"And because we can't do that across our entire body at once, we can kind of take advantage"},{"startTime":1627.794,"endTime":1637.699,"body":"of this additional volume or stimulus in this phase."},{"startTime":1637.699,"endTime":1640.441,"body":"And obviously a building phase is going to be the best place to do it."},{"startTime":1640.441,"endTime":1654.118,"body":"And then just as, as one point of being pedantic, I think that we're reaching a point in"},{"startTime":1640.441,"endTime":1654.118,"body":"the industry where talking about volume is almost irrelevant because using the term"},{"startTime":1654.118,"endTime":1656.489,"body":"stimulus is much more,"},{"startTime":1657.768,"endTime":1665.58,"body":"apropos or poignant way of kind of describing what you're trying to do in the gym with"},{"startTime":1657.768,"endTime":1665.58,"body":"volume."},{"startTime":1665.58,"endTime":1676.883,"body":"Because doing 20 sets of something with relatively poor execution, mind muscle connection"},{"startTime":1665.58,"endTime":1676.883,"body":"and form is likely going to be less stimulus than doing 10 sets that are extremely focused"},{"startTime":1676.883,"endTime":1680.284,"body":"with proper exercise, execution and selection and things like that."},{"startTime":1680.284,"endTime":1687.156,"body":"And so as we kind of like think about volume as stimulus, if we kind of use those terms"},{"startTime":1680.284,"endTime":1687.156,"body":"interchangeably,"},{"startTime":1687.156,"endTime":1693.214,"body":"What we're really trying to get at is the dose of stimulus that's being provided through"},{"startTime":1687.156,"endTime":1693.214,"body":"the training."},{"startTime":1693.214,"endTime":1700.132,"body":"And a build is going to be the optimal time for you to really dial in the stimulus for the"},{"startTime":1693.214,"endTime":1700.132,"body":"muscle groups that you."},{"startTime":1701.366,"endTime":1703.227,"body":"Yep, really good point."},{"startTime":1704.008,"endTime":1715.994,"body":"And then lastly, to touch on cardio a little bit, mostly for maintaining health during the"},{"startTime":1704.008,"endTime":1715.994,"body":"build and just not letting it deteriorate to where you're starting from kind of ground"},{"startTime":1715.994,"endTime":1716.414,"body":"zero."},{"startTime":1716.414,"endTime":1725.179,"body":"And then, know, through things that we've talked about on the podcast from a health first"},{"startTime":1716.414,"endTime":1725.179,"body":"standpoint, even though some of these things I would argue push outside the bounds of"},{"startTime":1725.179,"endTime":1730.682,"body":"health, once you get into the extremes, it's it's"},{"startTime":1731.606,"endTime":1734.289,"body":"You lose it where you lose it sort of thing."},{"startTime":1734.289,"endTime":1745.409,"body":"And I, the days are behind me where I could really say, I think that steps are enough or"},{"startTime":1734.289,"endTime":1745.409,"body":"something like that for someone who's at higher body weight, higher muscle mass sort of"},{"startTime":1745.409,"endTime":1747.44,"body":"things there, even like naturals."},{"startTime":1747.44,"endTime":1749.282,"body":"I do believe that."},{"startTime":1749.328,"endTime":1750.099,"body":"Yeah, I agree."},{"startTime":1750.099,"endTime":1754.013,"body":"And then I'll also add that I just, you shouldn't be doing cardio to burn calories."},{"startTime":1754.013,"endTime":1757.927,"body":"The goal is to add body weight, as Erin was saying in the build."},{"startTime":1757.927,"endTime":1766.046,"body":"And so the cardio literally is to just strictly be for health maintenance and not about"},{"startTime":1757.927,"endTime":1766.046,"body":"like, I need to go burn off this food that I just ate."},{"startTime":1766.368,"endTime":1767.138,"body":"Yeah."},{"startTime":1767.479,"endTime":1773.283,"body":"So transitioning into the deficit, I'm using that first kind of avatar here."},{"startTime":1773.484,"endTime":1777.467,"body":"Brian, I'm curious, do you, everyone has kind of different opinions on this."},{"startTime":1777.467,"endTime":1781.631,"body":"How do you feel about, okay, I'm at the end of my build phase."},{"startTime":1781.631,"endTime":1786.535,"body":"Do we need to spend some number of weeks, you know, holding at this higher body weight?"},{"startTime":1786.535,"endTime":1789.598,"body":"Maybe we do a maintenance there before."},{"startTime":1789.598,"endTime":1789.978,"body":"Wow."},{"startTime":1789.978,"endTime":1790.719,"body":"Excuse me."},{"startTime":1790.719,"endTime":1792.981,"body":"Before getting into the calorie deficit."},{"startTime":1792.981,"endTime":1795.292,"body":"How do you personally feel on that?"},{"startTime":1795.496,"endTime":1806.195,"body":"I don't personally do that because once I am at a point where in the past, I haven't done"},{"startTime":1795.496,"endTime":1806.195,"body":"this so much anymore, but recently, but once I was at a point where I was pushing body"},{"startTime":1806.195,"endTime":1817.144,"body":"weights high, I was just ready to stop eating all the food and get myself kind of back"},{"startTime":1806.195,"endTime":1817.144,"body":"into more sustainable habits."},{"startTime":1817.244,"endTime":1822.449,"body":"And especially right at the end of a build, appetite is diminished."},{"startTime":1822.449,"endTime":1824.51,"body":"And so I personally just love"},{"startTime":1824.544,"endTime":1826.535,"body":"going directly into the deficit."},{"startTime":1826.535,"endTime":1832.119,"body":"Cause what I've found in the past is if I spend that time at maintenance, it almost"},{"startTime":1826.535,"endTime":1832.119,"body":"returns my appetite at some level."},{"startTime":1832.119,"endTime":1834.701,"body":"And then I find it harder to go into the deficit."},{"startTime":1834.701,"endTime":1839.854,"body":"Whereas I'm so burdened by the build at the end of it that I'm just ready to go into the"},{"startTime":1834.701,"endTime":1839.854,"body":"deficit."},{"startTime":1839.854,"endTime":1843.336,"body":"And so psychologically, it seems to make more sense that way for me."},{"startTime":1843.554,"endTime":1844.024,"body":"I agree."},{"startTime":1844.024,"endTime":1846.774,"body":"And that's what I typically use it for the psychological aspect."},{"startTime":1846.774,"endTime":1853.374,"body":"Like at the end of a build, you're kind of almost fantasizing the days of less food"},{"startTime":1846.774,"endTime":1853.374,"body":"because you're so sick of it."},{"startTime":1853.374,"endTime":1856.894,"body":"And the motivation is high, you know, to get into the diet."},{"startTime":1856.894,"endTime":1865.434,"body":"So some things that I might use there is I'll diet people a little bit more aggressive for"},{"startTime":1856.894,"endTime":1865.434,"body":"a couple of weeks because, like I said, motivation is there."},{"startTime":1865.434,"endTime":1869.174,"body":"We have the most amount of body fat that we have."},{"startTime":1869.174,"endTime":1873.366,"body":"So the preference, the preferential reduction of that."},{"startTime":1873.366,"endTime":1877.91,"body":"is a little bit higher and then we could settle into more like moderate style dieting."},{"startTime":1878.151,"endTime":1882.294,"body":"But yeah, just a little aside, I do prefer that as well."},{"startTime":1884.256,"endTime":1889.801,"body":"Okay, so we'll cover maintenance then that, know, kind of on the back end of the deficit."},{"startTime":1890.742,"endTime":1897.648,"body":"Now with the deficit, the hardest thing is you need to double to triple your estimated"},{"startTime":1890.742,"endTime":1897.648,"body":"time."},{"startTime":1897.869,"endTime":1899.42,"body":"I find that."},{"startTime":1899.894,"endTime":1910.862,"body":"I mean, like this is just what I see, numbers with clients, like so much so now that when"},{"startTime":1899.894,"endTime":1910.862,"body":"I plan my phases with clients, I double to triple their times and then I show them why."},{"startTime":1910.862,"endTime":1916.586,"body":"You know, we're gonna have a trip, like over a 15 week or 16 week diet, we're gonna have"},{"startTime":1910.862,"endTime":1916.586,"body":"three trips."},{"startTime":1916.586,"endTime":1918.807,"body":"Those are non-progress weeks, you know?"},{"startTime":1918.807,"endTime":1928.884,"body":"And I bake those in and that's one thing that I see that kind of people, I think foolishly"},{"startTime":1918.807,"endTime":1928.884,"body":"pick dieting for a number of weeks."},{"startTime":1928.884,"endTime":1932.824,"body":"as opposed to dieting to X outcome, right?"},{"startTime":1932.824,"endTime":1934.658,"body":"They say, I'm gonna diet for six weeks."},{"startTime":1934.898,"endTime":1937.157,"body":"And then it doesn't produce what they want."},{"startTime":1937.157,"endTime":1939.141,"body":"And they're like, I'll get it next year."},{"startTime":1939.362,"endTime":1945.034,"body":"You know, as opposed to kind of putting the carriage before the horse in that scenario."},{"startTime":1945.034,"endTime":1956.654,"body":"So if you are kind of pre-planning or ballparking timelines, double to triple your"},{"startTime":1945.034,"endTime":1956.654,"body":"estimated time, and then double to triple the amount of weight that you think you need to"},{"startTime":1956.654,"endTime":1957.454,"body":"lose."},{"startTime":1957.92,"endTime":1960.202,"body":"So then do you bake that into that six months?"},{"startTime":1960.202,"endTime":1967.239,"body":"Cause we're talking here about having your best physique in a year where it's 365 days and"},{"startTime":1960.202,"endTime":1967.239,"body":"you have six months of building and six months of cutting."},{"startTime":1967.239,"endTime":1975.956,"body":"So in theory, you're saying we should be able to do this cut in two to three months, but"},{"startTime":1967.239,"endTime":1975.956,"body":"we're going to give it six months because we have to double or triple the time."},{"startTime":1977.832,"endTime":1981.805,"body":"No, the six months is very practical, right?"},{"startTime":1981.805,"endTime":1984.427,"body":"I'm kind of speaking more in like generalizations."},{"startTime":1984.427,"endTime":1987.539,"body":"Like it's still very common, like six weeks, summer shredding."},{"startTime":1987.539,"endTime":1995.614,"body":"You're not doing fuck all in six weeks to really change your physique unless you're"},{"startTime":1987.539,"endTime":1995.614,"body":"already 12 % body fat or something like that, you know?"},{"startTime":1995.655,"endTime":1998.997,"body":"And I just, I just don't see it."},{"startTime":1999.657,"endTime":2006.498,"body":"Even my clients, like my best of my best clients who are meticulous eating the same foods."},{"startTime":2006.498,"endTime":2018.028,"body":"day in and day out, week over week, who are hitting that 1 % rate of loss, we're still 12"},{"startTime":2006.498,"endTime":2018.028,"body":"weeks absolute minimum to like 12 % body fat, something like that."},{"startTime":2018.028,"endTime":2021.968,"body":"If they wanna get 10 sub 10, we're at 16 to 20."},{"startTime":2022.934,"endTime":2023.174,"body":"Yeah."},{"startTime":2023.174,"endTime":2034.594,"body":"So if this hypothetical athlete who is 200 pounds and goes to 220 on the build, then they"},{"startTime":2023.174,"endTime":2034.594,"body":"now have 20 pounds to lose, maybe even more because they're trying to get to their best"},{"startTime":2034.594,"endTime":2035.194,"body":"physique ever."},{"startTime":2035.194,"endTime":2035.354,"body":"Right."},{"startTime":2035.354,"endTime":2037.534,"body":"We're not assuming they started at their best physique ever."},{"startTime":2037.534,"endTime":2043.194,"body":"So they need to now lose 20 pounds or even more to get to the best physique ever."},{"startTime":2043.254,"endTime":2048.7439999999997,"body":"And I mean, man, even at like a pound a week, that's, that's literally like six months of"},{"startTime":2043.254,"endTime":2048.7439999999997,"body":"dieting."},{"startTime":2048.7439999999997,"endTime":2049.054,"body":"Right."},{"startTime":2049.054,"endTime":2051.6040000000003,"body":"That's 26 pounds is 26 weeks."},{"startTime":2051.6040000000003,"endTime":2059.5280000000002,"body":"So yeah, do think, know, man, just, it complicates the paradigm a little bit, I think."},{"startTime":2059.882,"endTime":2061.4629999999997,"body":"It does, it definitely does."},{"startTime":2061.4629999999997,"endTime":2068.1279999999997,"body":"And I think what we could do to make it a little bit more practical is like, let's give"},{"startTime":2061.4629999999997,"endTime":2068.1279999999997,"body":"this avatar a few more details, right?"},{"startTime":2068.1279999999997,"endTime":2069.389,"body":"220 pounds, right?"},{"startTime":2069.389,"endTime":2071.05,"body":"Let's assume that's a male."},{"startTime":2071.13,"endTime":2074.913,"body":"How tall is this 220 pound male, approximately?"},{"startTime":2075.414,"endTime":2076.163,"body":"Six foot."},{"startTime":2076.163,"endTime":2081.096,"body":"then he gets up to for easy math, 15 % body fat, maybe 20."},{"startTime":2081.096,"endTime":2082.426,"body":"I don't know which what's reasonable."},{"startTime":2082.426,"endTime":2087.066,"body":"would say a little bit higher than 15, maybe like a 16 and a half, 17, realistically."},{"startTime":2089.146,"endTime":2096.976,"body":"But well, the reason I'm saying this is because you see it enough times at like five, five"},{"startTime":2089.146,"endTime":2096.976,"body":"foot 10 to like six foot one."},{"startTime":2096.976,"endTime":2104.346,"body":"Let's put that in like your about six footish athlete, natural, right?"},{"startTime":2104.346,"endTime":2111.376,"body":"They're gonna need to be about 180 to 190 pounds to be like pretty shredded, right?"},{"startTime":2111.458,"endTime":2113.468,"body":"I know these numbers because that's me, right?"},{"startTime":2113.468,"endTime":2114.298,"body":"Five foot 11."},{"startTime":2114.298,"endTime":2118.148,"body":"I was 215 when I started my last when I started my last deficit."},{"startTime":2118.148,"endTime":2121.378,"body":"I was 190 pounds when I ended it, right?"},{"startTime":2121.578,"endTime":2123.318,"body":"That's 25 pounds, right?"},{"startTime":2123.318,"endTime":2133.218,"body":"And I've done that with with clients before at that six foot ish, you know, with a good"},{"startTime":2123.318,"endTime":2133.218,"body":"amount of muscle being like shredded 10 % ish 8%."},{"startTime":2133.218,"endTime":2137.088,"body":"You're you're 185 to 192 pounds."},{"startTime":2137.088,"endTime":2141.242,"body":"That's unless you're like a Brian DeCosta, you end up in that."},{"startTime":2143.499,"endTime":2152.817,"body":"and that's really, and that's, and that's good, you know, progress week over week, but it"},{"startTime":2143.499,"endTime":2152.817,"body":"just takes you about that 25 weeks, you know, to really build like that, get that shredded"},{"startTime":2152.817,"endTime":2155.509,"body":"physique that we're talking about for the episode."},{"startTime":2155.509,"endTime":2158.652,"body":"And if we were to take that, we cut that in half, right?"},{"startTime":2158.652,"endTime":2161.054,"body":"We use a smaller individual."},{"startTime":2161.054,"endTime":2162.805,"body":"It's not 25 pounds anymore."},{"startTime":2162.805,"endTime":2166.198,"body":"Let's call it 13 to 15."},{"startTime":2166.198,"endTime":2167.098,"body":"Yeah."},{"startTime":2167.359,"endTime":2168.179,"body":"It's right."},{"startTime":2168.179,"endTime":2171.892,"body":"And that's, you know, ends up being, you know, they're not doing"},{"startTime":2172.022,"endTime":2174.365,"body":"The higher rate of loss is half."},{"startTime":2174.365,"endTime":2185.42,"body":"So instead of like, you know, approximately two pounds per week, whatever they're starting"},{"startTime":2174.365,"endTime":2185.42,"body":"at lower and then that tapers as you, your total body mass gets smaller and the timeline"},{"startTime":2185.42,"endTime":2187.302,"body":"looks pretty much the same."},{"startTime":2187.37,"endTime":2196.858,"body":"Yeah, the percentage of loss is the same because you're a smaller human, but the actual"},{"startTime":2187.37,"endTime":2196.858,"body":"direct amount of weight that you're losing is going to be half of what it is for"},{"startTime":2200.514,"endTime":2207.706,"body":"So the additional note I had here, I have 12 to 26, but that 12 is, I don't."},{"startTime":2209.506,"endTime":2213.816,"body":"It depends on how you, you know, as the listener are defining your best physique."},{"startTime":2213.816,"endTime":2223.886,"body":"If you're someone who's starting in your, you know, overweight and this isn't something"},{"startTime":2213.816,"endTime":2223.886,"body":"that's has been that high of a priority in your life for that long, getting to 12 % body"},{"startTime":2223.886,"endTime":2226.076,"body":"fat might be like a massive victory for you."},{"startTime":2226.076,"endTime":2229.186,"body":"Getting to 15 % might be like a massive victory for you."},{"startTime":2229.186,"endTime":2235.482,"body":"Those things are more achievable in shorter timeframes, but as we get leaner, the..."},{"startTime":2235.49,"endTime":2245.59,"body":"it things start to kind of work against you, your body starts resisting things a little"},{"startTime":2235.49,"endTime":2245.59,"body":"bit more going from 15 % body fat to 10 % body fat, as opposed to 20 to 15, even though"},{"startTime":2245.59,"endTime":2247.578,"body":"it's only 5%, right?"},{"startTime":2250.427,"endTime":2256.371,"body":"now into the deficit when possible, avoid planning trips, vacations, et cetera, during"},{"startTime":2250.427,"endTime":2256.371,"body":"this time."},{"startTime":2256.412,"endTime":2258.253,"body":"Can it be done?"},{"startTime":2258.414,"endTime":2259.414,"body":"Yes."},{"startTime":2259.735,"endTime":2264.298,"body":"Does it require kind of bullying situations?"},{"startTime":2264.539,"endTime":2265.559,"body":"Yes."},{"startTime":2265.86,"endTime":2278.89,"body":"And for a majority of people and I'm speaking from, you know, my clientele, most do not"},{"startTime":2265.86,"endTime":2278.89,"body":"find it worth bullying the situation over a vacation, a trip just to stay adherent."},{"startTime":2279.707,"endTime":2287.492,"body":"And I would say more frequent than not even coming back even is a pretty good victory."},{"startTime":2287.492,"endTime":2299.74,"body":"Many people regress and then we lose the week of the trip the following week after the"},{"startTime":2287.492,"endTime":2299.74,"body":"trip just to get back to the baseline that we were at the week before the trip."},{"startTime":2299.761,"endTime":2307.97,"body":"And now we look and we kind of have three weeks where we're effectively body weight stable"},{"startTime":2299.761,"endTime":2307.97,"body":"and no productive fat loss has occurred."},{"startTime":2307.97,"endTime":2318.996,"body":"You know, and we bake that into that 15 week timeline or whatever, you have one trip, it's"},{"startTime":2307.97,"endTime":2318.996,"body":"effectively three weeks that are effectively unproductive."},{"startTime":2318.996,"endTime":2322.818,"body":"You get where I'm saying where I'm talking about doubling and tripling your timelines."},{"startTime":2326.678,"endTime":2335.273,"body":"Okay, and then the additional note I had here on training is I believe, right, and I'm"},{"startTime":2326.678,"endTime":2335.273,"body":"sure Brian will have some additional input onto this, deficit is a great time to"},{"startTime":2335.273,"endTime":2346.75,"body":"incorporate other training modalities, muscle retention becomes the primary desired"},{"startTime":2335.273,"endTime":2346.75,"body":"outcome of our physique focused training, but getting into different cardio modalities or"},{"startTime":2346.75,"endTime":2354.486,"body":"things like that can not only serve purpose to add some additional like."},{"startTime":2354.486,"endTime":2364.934,"body":"variability for an overall enjoyment aspect, it can actually help along the fat loss"},{"startTime":2354.486,"endTime":2364.934,"body":"through some additional caloric expenditure as well."},{"startTime":2365.61,"endTime":2379.126,"body":"Yeah, I'll just caveat this statement of other training modalities by saying that that"},{"startTime":2365.61,"endTime":2379.126,"body":"doesn't mean to go do like light circuit kettlebell training or crossfit or something"},{"startTime":2379.126,"endTime":2382.817,"body":"along those lines that we're in the pursuit of muscle retention."},{"startTime":2382.817,"endTime":2393.721,"body":"As Aaron stated, being the primary desired outcome, we have to be very specific and"},{"startTime":2382.817,"endTime":2393.721,"body":"calculated with exactly what we're doing in the gym to make sure that we don't lose muscle"},{"startTime":2393.721,"endTime":2394.472,"body":"in a deficit."},{"startTime":2394.472,"endTime":2395.104,"body":"And so"},{"startTime":2395.104,"endTime":2403.497,"body":"going outside the bounds and doing these kettlebell circuits and CrossFit style stuff,"},{"startTime":2395.104,"endTime":2403.497,"body":"it's kind of going to be counterproductive to the goal of maintaining muscle."},{"startTime":2403.497,"endTime":2415.07,"body":"So what Aaron is likely referring to is just the addition of different cardio modalities"},{"startTime":2403.497,"endTime":2415.07,"body":"that are easier to track, that you can kind of use as a tool to help you create the"},{"startTime":2415.07,"endTime":2421.491,"body":"caloric deficit and not this kind of randomness of these CrossFit style."},{"startTime":2421.491,"endTime":2430.646,"body":"workouts that you really have no idea what sort of muscle damage is occurring through the"},{"startTime":2421.491,"endTime":2430.646,"body":"novelty factor, or how many calories you're burning or anything those lines, it just it"},{"startTime":2430.646,"endTime":2432.278,"body":"just really complicates things."},{"startTime":2432.576,"endTime":2435.058,"body":"Yeah, thank you for adding onto that."},{"startTime":2435.058,"endTime":2436.849,"body":"was a poor word choice by me."},{"startTime":2436.849,"endTime":2438.946,"body":"I guess I should have said maybe like activity."},{"startTime":2438.946,"endTime":2448.617,"body":"Like I've had a client that comes to mind who was like, hey, if I wanted to like join a"},{"startTime":2438.946,"endTime":2448.617,"body":"once per week like men's basketball league during the calorie deficit, is that a good"},{"startTime":2448.617,"endTime":2448.877,"body":"idea?"},{"startTime":2448.877,"endTime":2450.939,"body":"And I was like, it's a brilliant idea actually."},{"startTime":2450.939,"endTime":2452.891,"body":"Like I would encourage something like that."},{"startTime":2452.891,"endTime":2460.266,"body":"So that was more so what I meant by that word choice, but you know, a poor word choice by"},{"startTime":2452.891,"endTime":2460.266,"body":"myself."},{"startTime":2460.266,"endTime":2460.912,"body":"No, all good."},{"startTime":2460.912,"endTime":2462.491,"body":"We get the point across, yeah."},{"startTime":2464.576,"endTime":2467.93,"body":"Okay, I believe we've covered the deficit for the most part."},{"startTime":2467.93,"endTime":2471.19,"body":"Is there anything you want to add on that you think I missed going through there?"},{"startTime":2471.19,"endTime":2476.873,"body":"We've covered this a bunch on prior episodes, but so that people don't have to go back and"},{"startTime":2471.19,"endTime":2476.873,"body":"find them."},{"startTime":2477.133,"endTime":2490.671,"body":"We both are kind of proponents of, you know, slightly lower volumes during a deficit, you"},{"startTime":2477.133,"endTime":2490.671,"body":"know, making sure that you're really working close to failure, still trying to push for"},{"startTime":2490.671,"endTime":2500.426,"body":"progressive overload, even though you're in a deficit, using that kind of as an assessment"},{"startTime":2490.671,"endTime":2500.426,"body":"of making sure that you're not losing so much muscle."},{"startTime":2501.994,"endTime":2512.054,"body":"personally, I also love working in slightly lower rep ranges, you know, all the time, but"},{"startTime":2501.994,"endTime":2512.054,"body":"especially during a deficit because there just isn't as much, glycolytic kind of"},{"startTime":2512.054,"endTime":2516.354,"body":"carbohydrate resource to push into the more glycolytic rep ranges."},{"startTime":2516.354,"endTime":2528.494,"body":"And so there's probably less benefit in using that 12 to 20 rep range and more benefit in"},{"startTime":2516.354,"endTime":2528.494,"body":"staying in that like five to 10 in a lot of cases to kind of be able to assess progress"},{"startTime":2528.494,"endTime":2530.338,"body":"and use."},{"startTime":2532.084,"endTime":2542.614,"body":"I mean, it's all anaerobic metabolism, but to primarily be using the fuels that are going"},{"startTime":2532.084,"endTime":2542.614,"body":"to go into those kind of short bursts of energy as opposed to the more enduring sets."},{"startTime":2543.075,"endTime":2547.579,"body":"Plus the psychological side of it's just harder to sit in that pain cave when you're in a"},{"startTime":2543.075,"endTime":2547.579,"body":"deficit."},{"startTime":2547.579,"endTime":2554.576,"body":"So for a number of reasons, think lower volumes, higher efforts are usually great tools to"},{"startTime":2547.579,"endTime":2554.576,"body":"use in a deficit."},{"startTime":2555.254,"endTime":2557.896,"body":"Yeah, there's something that you said that I wanted to touch on."},{"startTime":2557.896,"endTime":2559.016,"body":"What was it?"},{"startTime":2559.217,"endTime":2560.917,"body":"your training performance."},{"startTime":2561.919,"endTime":2571.845,"body":"As you go through the deficit and as the deficit prolongs, your training performance will"},{"startTime":2561.919,"endTime":2571.845,"body":"slow and eventually stall."},{"startTime":2571.865,"endTime":2574.067,"body":"However, that's not in week three."},{"startTime":2574.067,"endTime":2575.434,"body":"It's not in week four."},{"startTime":2575.434,"endTime":2579.4,"body":"It's probably not even in like weeks five, six, or seven."},{"startTime":2581.0,"endTime":2585.893,"body":"And it's typically the duration plays a large role in it."},{"startTime":2585.893,"endTime":2590.536,"body":"I would say the leanness plays the largest role in it."},{"startTime":2590.597,"endTime":2597.361,"body":"Once you start getting decently lean, your training performance will even very likely"},{"startTime":2590.597,"endTime":2597.361,"body":"start to regress."},{"startTime":2597.361,"endTime":2600.784,"body":"Pressing movements are some of the first that this happens to."},{"startTime":2600.784,"endTime":2610.368,"body":"And you might be losing like three to four reps on a movement, you know, that were that"},{"startTime":2600.784,"endTime":2610.368,"body":"you were able to do, let's say eight reps for at the end of the build."},{"startTime":2610.368,"endTime":2614.6,"body":"you might be into like four reps, you know, by the end of your deficit."},{"startTime":2617.482,"endTime":2623.665,"body":"A rule of thumb that I like to use is if we're in a deficit and we're dropping under five"},{"startTime":2617.482,"endTime":2623.665,"body":"reps, I like to reduce load."},{"startTime":2623.665,"endTime":2627.967,"body":"I don't really want to be performing under five reps for anything or what clients do."},{"startTime":2628.828,"endTime":2633.19,"body":"But that's just, you know, an Aaron rule of thumb that other people might feel differently"},{"startTime":2628.828,"endTime":2633.19,"body":"about."},{"startTime":2633.258,"endTime":2636.94,"body":"Yeah, I think that's pretty reasonable."},{"startTime":2636.94,"endTime":2646.191,"body":"I remember, I just keep thinking about this poster article that Chris Barakat put out"},{"startTime":2636.94,"endTime":2646.191,"body":"there when he went and won his pro card maybe two years ago."},{"startTime":2646.191,"endTime":2655.65,"body":"And he was saying that one of his big things that he changed for that prep compared to"},{"startTime":2646.191,"endTime":2655.65,"body":"prior preps was that for his big compound style movements that he's using to kind of"},{"startTime":2655.65,"endTime":2657.862,"body":"assess whether he's losing muscle or not."},{"startTime":2658.548,"endTime":2661.901,"body":"He basically just kept the exact same weight throughout the entire prep."},{"startTime":2661.901,"endTime":2665.624,"body":"And he understood that he was going to lose, you know, some reps toward the end."},{"startTime":2665.624,"endTime":2671.739,"body":"But his goal was to try to maintain his performance with that same load, the entire prep."},{"startTime":2671.739,"endTime":2676.252,"body":"And so he wasn't trying to add load or change rep ranges or finagle the system in any way."},{"startTime":2676.252,"endTime":2680.796,"body":"It was just, Hey, I'm a hack squatting four plates for six at the beginning of prep."},{"startTime":2680.796,"endTime":2682.607,"body":"I'm going to hang onto that as long as I can."},{"startTime":2682.607,"endTime":2688.458,"body":"And I want to say at the end, he said like the week before he stood on stage, she did the"},{"startTime":2682.607,"endTime":2688.458,"body":"same weight for four reps."},{"startTime":2688.458,"endTime":2696.485,"body":"So through that commitment, he was able to essentially lose only two reps and keep load"},{"startTime":2688.458,"endTime":2696.485,"body":"the same across the board."},{"startTime":2696.485,"endTime":2699.198,"body":"And so that's an interesting approach as well."},{"startTime":2699.198,"endTime":2707.274,"body":"think mentally it's tough to be like, man, I have to go in and do the same thing again and"},{"startTime":2699.198,"endTime":2707.274,"body":"again and again to not make any progress."},{"startTime":2707.415,"endTime":2711.108,"body":"But I think it's an effective approach if you have the psychology for it."},{"startTime":2711.424,"endTime":2719.517,"body":"I think it's a highly effective approach because what it allows is then a little bit more"},{"startTime":2711.424,"endTime":2719.517,"body":"of a gamification of parts of your diet, right?"},{"startTime":2719.517,"endTime":2728.151,"body":"Because we know training performance, like, you know, Chris used in this example is a"},{"startTime":2719.517,"endTime":2728.151,"body":"pretty decent indicator of muscle retention, right?"},{"startTime":2728.151,"endTime":2732.323,"body":"If I'm able to retain my performance, I'm probably retaining my muscle."},{"startTime":2732.683,"endTime":2739.682,"body":"If you're early-ish on into your diet, your training performance is starting to slide."},{"startTime":2739.682,"endTime":2749.702,"body":"it is probably a pretty good indicator that you may want to redistribute some of your"},{"startTime":2739.682,"endTime":2749.702,"body":"feeding so that you can get more food in before your training in order to preserve"},{"startTime":2749.702,"endTime":2750.742,"body":"training performance."},{"startTime":2750.742,"endTime":2754.892,"body":"So it becomes a little bit of like a strategy."},{"startTime":2754.892,"endTime":2755.931,"body":"That's what I'm looking for."},{"startTime":2755.931,"endTime":2766.982,"body":"Like maybe you're still having a full 150, 200 grams of rice with dinner, but you're only"},{"startTime":2755.931,"endTime":2766.982,"body":"taking in like 25 grams of carbs or something like that before you're in your pre-training"},{"startTime":2766.982,"endTime":2767.632,"body":"meal."},{"startTime":2767.658,"endTime":2777.613,"body":"It might behoove you, or I would say it will probably behoove you to start to distribute a"},{"startTime":2767.658,"endTime":2777.613,"body":"majority of those dinner carbs to prior to training in a context where training"},{"startTime":2777.613,"endTime":2779.676,"body":"performance is already degraded."},{"startTime":2779.676,"endTime":2784.282,"body":"Yep, thank you."},{"startTime":2787.658,"endTime":2792.299,"body":"Okay, I feel like we beat deficit pretty good and have a pretty good understanding there."},{"startTime":2793.02,"endTime":2794.84,"body":"Now, maintenance, right?"},{"startTime":2794.84,"endTime":2805.063,"body":"Maintenance is kind of like the redheaded stepchild of the nutritional periodization"},{"startTime":2794.84,"endTime":2805.063,"body":"phases because the placement is kind of tricky."},{"startTime":2805.383,"endTime":2816.546,"body":"What I kind of like to do is my maintenance, I really like to use when people are kind of"},{"startTime":2805.383,"endTime":2816.546,"body":"starting at"},{"startTime":2820.546,"endTime":2828.931,"body":"Troubling times, like let's say a new client starts and it's November and we're heading"},{"startTime":2820.546,"endTime":2828.931,"body":"into like Christmas and Thanksgiving, dieting is gonna be pretty hard."},{"startTime":2828.931,"endTime":2833.084,"body":"Calor is surplus is not the wisest if we're new to something."},{"startTime":2833.084,"endTime":2835.115,"body":"like a maintenance is great there."},{"startTime":2835.275,"endTime":2845.161,"body":"However, in the context of a year, you probably don't wanna spend too much time at"},{"startTime":2835.275,"endTime":2845.161,"body":"maintenance because it's the opportunity cost that you could be gaining or shredding,"},{"startTime":2845.161,"endTime":2845.741,"body":"right?"},{"startTime":2845.741,"endTime":2847.232,"body":"With this, so."},{"startTime":2847.242,"endTime":2856.22,"body":"It's important to understand that in the context and I would say in a year to the best"},{"startTime":2847.242,"endTime":2856.22,"body":"physique, I would spend as little of time at maintenance as possible."},{"startTime":2856.22,"endTime":2857.342,"body":"What do you think?"},{"startTime":2858.92,"endTime":2867.816,"body":"Yeah, I don't see a whole lot of utility and maintenance except kind of where I'm at in my"},{"startTime":2858.92,"endTime":2867.816,"body":"stage of training where I'm not really trying to push the boundaries in either direction."},{"startTime":2868.197,"endTime":2876.103,"body":"But for most people that are still trying to work toward a goal, you should be working"},{"startTime":2868.197,"endTime":2876.103,"body":"toward that goal, whether it's increasing or decreasing."},{"startTime":2876.103,"endTime":2886.432,"body":"so, so yeah, maintenance, I, it had kind of a Renaissance maybe like four or five years"},{"startTime":2876.103,"endTime":2886.432,"body":"ago, revived stronger in the group, kind of was following some research that there was a"},{"startTime":2886.432,"endTime":2895.15,"body":"bunch of benefit in maintenance phases, primarily in the shifting from one to another to"},{"startTime":2886.432,"endTime":2895.15,"body":"kind of cement gains, so to speak."},{"startTime":2895.15,"endTime":2898.233,"body":"And I think that that has mostly been debunked at this point."},{"startTime":2898.233,"endTime":2908.563,"body":"And so if you're using a maintenance phase and you're a goal oriented person that's trying"},{"startTime":2898.233,"endTime":2908.563,"body":"to either gain or lose, it likely is mostly just for psychological reasons and probably"},{"startTime":2908.563,"endTime":2912.036,"body":"doesn't provide any significant physiological benefit."},{"startTime":2913.844,"endTime":2915.595,"body":"Yeah, I agree completely."},{"startTime":2915.635,"endTime":2923.619,"body":"The notes that I have here, it's great timing for holidays and for like shorter durations"},{"startTime":2915.635,"endTime":2923.619,"body":"throughout the holiday season."},{"startTime":2924.44,"endTime":2931.074,"body":"And then I have a little bit of a caution of caution about high surpluses throughout the"},{"startTime":2924.44,"endTime":2931.074,"body":"holiday season."},{"startTime":2931.074,"endTime":2939.349,"body":"Like let's call it that Thanksgiving to Christmas period, because, you know, we've talked"},{"startTime":2931.074,"endTime":2939.349,"body":"about numerous times, you cannot force feed hypertrophy."},{"startTime":2939.349,"endTime":2940.896,"body":"And if you're already at a"},{"startTime":2940.896,"endTime":2951.082,"body":"sufficient surplus to produce your, you know, hypertrophy that you're after feeding in"},{"startTime":2940.896,"endTime":2951.082,"body":"excess of that does not turbo boost up your hypertrophy."},{"startTime":2951.082,"endTime":2961.038,"body":"just makes you fatter faster, which then you pay for with the extra fat, but then you"},{"startTime":2951.082,"endTime":2961.038,"body":"double pay for in the diet because now you need to diet more for these, you know,"},{"startTime":2961.038,"endTime":2961.958,"body":"additional overages."},{"startTime":2961.958,"endTime":2968.524,"body":"So if we have things around that, like I like to encourage, okay, it's this"},{"startTime":2968.524,"endTime":2971.347,"body":"Thanksgiving week, we're gonna pull calories down to like maintenance."},{"startTime":2971.347,"endTime":2979.385,"body":"know you're gonna overeat the day before the day of probably the day after by likely"},{"startTime":2971.347,"endTime":2979.385,"body":"hundreds of calories."},{"startTime":2979.385,"endTime":2984.71,"body":"So this kind of is a little bit of a hedging of our bet there."},{"startTime":2985.12,"endTime":2985.951,"body":"Yeah."},{"startTime":2986.576,"endTime":2987.158,"body":"Go ahead."},{"startTime":2987.158,"endTime":2990.64,"body":"I was going to say something about I want to kind of, I'll hold it off till later."},{"startTime":2991.136,"endTime":2992.126,"body":"Okay."},{"startTime":2992.126,"endTime":3003.859,"body":"And some, some additional information like maintenance, in my opinion, is the best time to"},{"startTime":2992.126,"endTime":3003.859,"body":"flex your increased flexibility of food choices because of the inherent inaccuracy of"},{"startTime":3003.859,"endTime":3005.38,"body":"estimating and reporting, right?"},{"startTime":3005.38,"endTime":3009.731,"body":"If we're already at a surplus and we're being super flexible, what's going to happen?"},{"startTime":3009.731,"endTime":3011.842,"body":"We are now super into a surplus."},{"startTime":3011.842,"endTime":3020.928,"body":"And again, we increase the rate at which we get fatter, obviously in a deficit more"},{"startTime":3011.842,"endTime":3020.928,"body":"smaller margins of success extends the timeline, which we talked about."},{"startTime":3020.928,"endTime":3021.858,"body":"earlier."},{"startTime":3022.499,"endTime":3032.138,"body":"And then I think at maintenance, like let's say we do have a maintenance phase, you know,"},{"startTime":3022.499,"endTime":3032.138,"body":"post achieving your best physique, I think is a great time, you know, to have this, which"},{"startTime":3032.138,"endTime":3043.657,"body":"I'm going to touch on a little bit more at the end is a great time for reduced training"},{"startTime":3032.138,"endTime":3043.657,"body":"frequency, volume, or prioritizing other modalities, maybe entering some additional"},{"startTime":3044.398,"endTime":3045.929,"body":"seasonality type stuff."},{"startTime":3045.929,"endTime":3049.462,"body":"The note I have here, big adventure hikes, like maybe"},{"startTime":3049.664,"endTime":3057.297,"body":"you know, it's summer in Colorado or something like that and you don't want to do a bunch"},{"startTime":3049.664,"endTime":3057.297,"body":"of big long hikes doing that in a deficit."},{"startTime":3058.178,"endTime":3059.939,"body":"Performance kind of sucks."},{"startTime":3059.939,"endTime":3067.283,"body":"You might really crush training the day after if we're going in like super glycogen"},{"startTime":3059.939,"endTime":3067.283,"body":"depleted, that sort of thing."},{"startTime":3067.283,"endTime":3072.605,"body":"Or in a big surplus, breathing kind of heavy, you're sweating like I'm sweating right now."},{"startTime":3072.605,"endTime":3074.396,"body":"It's not a lot of fun."},{"startTime":3076.674,"endTime":3082.52,"body":"And then I'll also add maybe just some potential resensitization aspects to maintenance as"},{"startTime":3076.674,"endTime":3082.52,"body":"well."},{"startTime":3083.442,"endTime":3089.348,"body":"Resensitization seems to be a hot topic in the industry, both for training and potentially"},{"startTime":3083.442,"endTime":3089.348,"body":"here as it relates to diet too."},{"startTime":3089.348,"endTime":3094.694,"body":"And so there could be some small benefits there as"},{"startTime":3095.392,"endTime":3096.99,"body":"I agree, I think."},{"startTime":3099.074,"endTime":3103.614,"body":"I think the physiological benefits are probably small."},{"startTime":3103.614,"endTime":3108.234,"body":"I think the psychological benefits are probably moderate, if not more."},{"startTime":3108.254,"endTime":3111.944,"body":"I would love a maintenance week where I only had to eat three meals per day."},{"startTime":3111.944,"endTime":3116.114,"body":"I would sign up for that immediately right now sort of thing."},{"startTime":3116.114,"endTime":3118.194,"body":"So again, a little bit of a reprieve."},{"startTime":3118.194,"endTime":3123.654,"body":"think a lot of the things are many cases that the utility is."},{"startTime":3124.3,"endTime":3129.981,"body":"from the utility is rooted in its psychology, but the psychology influences like the"},{"startTime":3124.3,"endTime":3129.981,"body":"physiology."},{"startTime":3129.981,"endTime":3133.096,"body":"So it's more indirect, I would say."},{"startTime":3134.912,"endTime":3141.306,"body":"And then the kind of last thing, let's say we have our six month build, we are up 10 %"},{"startTime":3134.912,"endTime":3141.306,"body":"total body mass."},{"startTime":3141.306,"endTime":3144.769,"body":"We have our 25, 26 week diet."},{"startTime":3144.769,"endTime":3145.78,"body":"We're shredded now."},{"startTime":3145.78,"endTime":3146.93,"body":"We're very, very lean."},{"startTime":3146.93,"endTime":3150.333,"body":"We have achieved our greatest physique that we've ever had."},{"startTime":3150.333,"endTime":3151.272,"body":"Congratulations."},{"startTime":3151.272,"endTime":3153.134,"body":"You've done very, very well."},{"startTime":3154.115,"endTime":3161.55,"body":"I encourage you to stop and smell the roses for a bit because we always want what we do"},{"startTime":3154.115,"endTime":3161.55,"body":"not have."},{"startTime":3161.55,"endTime":3164.102,"body":"And as you are nearing those final weeks,"},{"startTime":3164.554,"endTime":3174.159,"body":"you are going to start to fantasize around building more muscle because you were like,"},{"startTime":3164.554,"endTime":3174.159,"body":"man, I'm shredded, I'm lean, but I thought I would have more muscle than I do here."},{"startTime":3174.159,"endTime":3176.481,"body":"And I really want to get back to building more muscle, right?"},{"startTime":3176.481,"endTime":3178.041,"body":"Which is what happens."},{"startTime":3178.282,"endTime":3187.326,"body":"And then we, six weeks later into building muscle, you're kind of like, you know, I've"},{"startTime":3178.282,"endTime":3187.326,"body":"already put on more body fat than I really wanted to."},{"startTime":3187.367,"endTime":3192.049,"body":"And I really wish I would have just like enjoyed being really shredded for a little bit"},{"startTime":3187.367,"endTime":3192.049,"body":"longer."},{"startTime":3192.049,"endTime":3193.79,"body":"Now, big caveat here."},{"startTime":3194.422,"endTime":3204.954,"body":"I have about like maybe a month or so, maybe six weeks, especially if the level of"},{"startTime":3194.422,"endTime":3204.954,"body":"leanness you got to is what would be considered unsustainable for yourself or."},{"startTime":3206.632,"endTime":3213.155,"body":"unhealthy from a purely physiologic standpoint, like maybe you're a female example and we"},{"startTime":3206.632,"endTime":3213.155,"body":"now don't have a cycle or something like that."},{"startTime":3213.155,"endTime":3220.308,"body":"That's a pretty, you know, objective signal that your body doesn't want to be that lean"},{"startTime":3213.155,"endTime":3220.308,"body":"sort of thing."},{"startTime":3221.188,"endTime":3224.63,"body":"Take some photos, enjoy it and then start to move on."},{"startTime":3224.63,"endTime":3235.178,"body":"But I just I've done this personally myself and I've had it happen with numerous clients"},{"startTime":3224.63,"endTime":3235.178,"body":"where it's like, you know, I was like a month ago, I was shredded and it was pretty cool."},{"startTime":3235.178,"endTime":3244.784,"body":"and I only spent two weeks there and now I wish I would have spent a little bit more time"},{"startTime":3235.178,"endTime":3244.784,"body":"there and enjoyed the fruits of that labor."},{"startTime":3245.118,"endTime":3247.079,"body":"Yeah, no, it's a really good point."},{"startTime":3247.079,"endTime":3253.9,"body":"Every really structured diet that I've done has ended with a photo shoot that was planned"},{"startTime":3247.079,"endTime":3253.9,"body":"ahead of time."},{"startTime":3253.9,"endTime":3265.583,"body":"And that's just such a great way to validate all of the work that you put in for yourself,"},{"startTime":3253.9,"endTime":3265.583,"body":"to be able to have kind of some images and be like, look, this is what I achieved."},{"startTime":3267.004,"endTime":3274.976,"body":"And another thing that I know you've experienced as well is that sometimes your physique"},{"startTime":3267.004,"endTime":3274.976,"body":"actually looks the best, like"},{"startTime":3274.976,"endTime":3278.609,"body":"two to six weeks after you think that you've peaked."},{"startTime":3278.609,"endTime":3287.367,"body":"And so a lot of times I've done these photo shoots and been like, I wish like I would have"},{"startTime":3278.609,"endTime":3287.367,"body":"had more carbs or given it another two weeks or like started to add food back in more."},{"startTime":3287.367,"endTime":3292.441,"body":"like, you know, there's the worry always that, but if I do that, I'm going to lose some of"},{"startTime":3287.367,"endTime":3292.441,"body":"these cuts."},{"startTime":3292.441,"endTime":3301.409,"body":"And like, I'm really at my peak right now, but almost always it seems that once you get"},{"startTime":3292.441,"endTime":3301.409,"body":"back to like eating maintenance or maintenance plus on and you're reversing back out of"},{"startTime":3301.409,"endTime":3302.139,"body":"that."},{"startTime":3302.548,"endTime":3311.115,"body":"around that like two week point, it's just like the physique pops and you're still lean"},{"startTime":3302.548,"endTime":3311.115,"body":"and you're like, there's like this constant, consistent regret of fuck, I should have"},{"startTime":3311.115,"endTime":3316.84,"body":"waited an extra two weeks to do the photo shoot or maybe next time I'll like go into this"},{"startTime":3311.115,"endTime":3316.84,"body":"differently or something."},{"startTime":3316.84,"endTime":3327.099,"body":"And so I do think that there's a lot of that kind of honeymoon phase after the cut as"},{"startTime":3316.84,"endTime":3327.099,"body":"well, where you still get to kind of live in the glory of what you achieved for a number"},{"startTime":3327.099,"endTime":3328.419,"body":"of weeks there."},{"startTime":3329.301,"endTime":3331.472,"body":"And so you have that to look forward to as well."},{"startTime":3331.68,"endTime":3336.352,"body":"Yeah, that is that is my favorite of all the nutritional periodization like that."},{"startTime":3336.352,"endTime":3337.212,"body":"Diet's done."},{"startTime":3337.212,"endTime":3338.513,"body":"Food is coming up."},{"startTime":3338.513,"endTime":3339.792,"body":"Stress comes down."},{"startTime":3339.792,"endTime":3343.505,"body":"We've taken a little break from training, so we've reduced some training related"},{"startTime":3339.792,"endTime":3343.505,"body":"information."},{"startTime":3343.505,"endTime":3345.196,"body":"We're sleeping better again."},{"startTime":3345.196,"endTime":3346.566,"body":"The carbohydrate are in."},{"startTime":3346.566,"endTime":3351.798,"body":"We've dropped cortisol and then you wake up and you just look like it's by far the best"},{"startTime":3346.566,"endTime":3351.798,"body":"physique you ever had."},{"startTime":3351.798,"endTime":3359.181,"body":"And you're like, yeah, why was where was this, you know, seven days ago when I had this"},{"startTime":3351.798,"endTime":3359.181,"body":"photo shoot like, no, you needed a really good sleep, higher food."},{"startTime":3359.181,"endTime":3361.032,"body":"You're full now, but not."},{"startTime":3361.032,"endTime":3367.351,"body":"so much food that we've entered the surplus, so we're spilling, everything just comes"},{"startTime":3361.032,"endTime":3367.351,"body":"together and you look amazing."},{"startTime":3367.351,"endTime":3369.564,"body":"And that is by far the most enjoyable time."},{"startTime":3369.564,"endTime":3377.405,"body":"Because you have the physique that you've worked for, but there's no more food focus as"},{"startTime":3369.564,"endTime":3377.405,"body":"food's back in, you're sleeping good, like the pressure is down."},{"startTime":3377.405,"endTime":3379.006,"body":"That's by far the best."},{"startTime":3382.095,"endTime":3382.795,"body":"Cool."},{"startTime":3382.795,"endTime":3384.966,"body":"I was going to add in that extra section at the end."},{"startTime":3384.966,"endTime":3387.068,"body":"Do you have anything to add before I talk about that?"},{"startTime":3387.068,"endTime":3388.339,"body":"Because I don't think I want to do it."},{"startTime":3388.339,"endTime":3396.958,"body":"OK, so we had this great question come in from a longtime listener, and I think we're"},{"startTime":3388.339,"endTime":3396.958,"body":"going to address it next week because I think next week is our October Instagram Q \u0026A"},{"startTime":3396.958,"endTime":3398.024,"body":"episode."},{"startTime":3398.084,"endTime":3407.65,"body":"But a really great question about someone who is 15 years in and really hasn't been able"},{"startTime":3398.084,"endTime":3407.65,"body":"to gain strength at all recently and curious what his"},{"startTime":3407.69,"endTime":3410.272,"body":"what he should do to ensure that he's gaining muscle."},{"startTime":3410.272,"endTime":3413.515,"body":"He won't use his goal is hypertrophy, but he's like, I can't gain strength."},{"startTime":3413.515,"endTime":3416.197,"body":"So how can I be sure that I'm gaining muscle?"},{"startTime":3416.197,"endTime":3417.684,"body":"And man, it's a complicated question."},{"startTime":3417.684,"endTime":3422.923,"body":"I've been ruminating it over in my brain for like a week and I think I have a little bit"},{"startTime":3417.684,"endTime":3422.923,"body":"of clarity on it."},{"startTime":3423.043,"endTime":3424.825,"body":"We'll attack that one next week."},{"startTime":3424.825,"endTime":3435.678,"body":"The thing I wanted to finish on here is just as a thought experiment or to hear your"},{"startTime":3424.825,"endTime":3435.678,"body":"response, because I get this question about calorie cycling all the time in my DMS."},{"startTime":3435.678,"endTime":3438.649,"body":"And so I think it would be prudent for us to at least address this."},{"startTime":3438.649,"endTime":3450.435,"body":"So let's in theory assume that instead of this person taking six months to build and six"},{"startTime":3438.649,"endTime":3450.435,"body":"months to cut to get to their best physique ever, they're like, Hey coach, could I do nine"},{"startTime":3450.435,"endTime":3461.32,"body":"months where I'm in a surplus four to five days a week and I'm in a deficit two to three"},{"startTime":3450.435,"endTime":3461.32,"body":"days a week so that I'm gaining weight, but I'm gaining weight slowly for nine months."},{"startTime":3461.32,"endTime":3466.896,"body":"It'll mitigate some of the fat gain that I would gain if I just went hardcore in the paint"},{"startTime":3461.32,"endTime":3466.896,"body":"for six straight months."},{"startTime":3466.896,"endTime":3471.32,"body":"So I get to this point at nine months, I'm only a little bit fatter than I was."},{"startTime":3471.32,"endTime":3477.486,"body":"So we can probably get this off and strip it down to my best physique ever in three months"},{"startTime":3471.32,"endTime":3477.486,"body":"or four months."},{"startTime":3477.546,"endTime":3481.691,"body":"A, what are your thoughts on calorie cycling in this approach?"},{"startTime":3481.691,"endTime":3483.432,"body":"Does it have utility?"},{"startTime":3483.533,"endTime":3485.364,"body":"And is that a crazy idea?"},{"startTime":3489.834,"endTime":3494.637,"body":"I think it's one of those things like in theory, it works out on paper."},{"startTime":3495.438,"endTime":3498.78,"body":"I don't think it really works in practice."},{"startTime":3500.642,"endTime":3508.398,"body":"As humans, we like to conceptualize things to, you know, a 24 hour period, but that's not"},{"startTime":3500.642,"endTime":3508.398,"body":"how things actually work."},{"startTime":3508.398,"endTime":3512.18,"body":"Like we've talked about before post a hard training session."},{"startTime":3512.18,"endTime":3517.512,"body":"Like we're we have peak elevated NPS 48 hours after that training session."},{"startTime":3517.512,"endTime":3528.825,"body":"And something that's really funny is I was really just, I read something today about this"},{"startTime":3517.512,"endTime":3528.825,"body":"scientist, I think it was in the 70s, they put him in a cave, completely like a super"},{"startTime":3528.825,"endTime":3533.556,"body":"underground, completely removed from light, you know, all that stuff."},{"startTime":3533.556,"endTime":3536.847,"body":"And he would radio in when he woke up in the mornings."},{"startTime":3537.047,"endTime":3546.508,"body":"His circadian rhythm turned into like a two day pattern where he'd stay awake for 36 hours"},{"startTime":3537.047,"endTime":3546.508,"body":"straight, and then he would sleep for 12 hours."},{"startTime":3546.508,"endTime":3552.65,"body":"So even like our human circadian rhythm, it's not actually how it always is."},{"startTime":3552.65,"endTime":3556.171,"body":"It's just like what we've adapted to with the cycle of the sun and those sorts of things."},{"startTime":3556.171,"endTime":3563.483,"body":"like, like I said, as humans, like to break things into, hey, like sun up to sun down or"},{"startTime":3556.171,"endTime":3563.483,"body":"midnight to midnight, whatever."},{"startTime":3563.483,"endTime":3565.754,"body":"That's not how things actually work."},{"startTime":3565.754,"endTime":3569.685,"body":"That's just what makes the most sense from a time construct."},{"startTime":3570.725,"endTime":3572.626,"body":"Do I think it's crazy?"},{"startTime":3574.422,"endTime":3575.683,"body":"I don't think it's crazy."},{"startTime":3575.683,"endTime":3579.026,"body":"Do I think it's gonna work out the way that you think it is would?"},{"startTime":3579.026,"endTime":3583.429,"body":"No, because if it did, everyone would do that."},{"startTime":3583.429,"endTime":3586.982,"body":"Like there's typically reasons why there's like a system of things, right?"},{"startTime":3586.982,"endTime":3592.606,"body":"Like the thought that comes to mind is like, hey, I'm a basketball player."},{"startTime":3592.606,"endTime":3600.098,"body":"I wanna go to the NBA, but instead of going the route of like going through college and"},{"startTime":3592.606,"endTime":3600.098,"body":"then getting drafted, I think I'm gonna like graduate high school."},{"startTime":3600.098,"endTime":3605.302,"body":"and then go do a year in France and then go play in China for a year and then go to this"},{"startTime":3600.098,"endTime":3605.302,"body":"Euro league."},{"startTime":3605.703,"endTime":3607.024,"body":"Could that work?"},{"startTime":3607.024,"endTime":3608.424,"body":"Potentially."},{"startTime":3609.025,"endTime":3609.866,"body":"Should you do it?"},{"startTime":3609.866,"endTime":3619.874,"body":"Probably not because there's a tried and true way that everyone uses, the best physiques"},{"startTime":3609.866,"endTime":3619.874,"body":"in the world use, success leaves clues."},{"startTime":3621.374,"endTime":3623.135,"body":"Yeah, no, that's a really good point."},{"startTime":3623.135,"endTime":3631.278,"body":"I guess the only thing I would push back on is just to play devil's advocate and do this"},{"startTime":3623.135,"endTime":3631.278,"body":"thought experiment a little bit further would be like you could in theory organize your"},{"startTime":3631.278,"endTime":3640.882,"body":"training so that all of your training where you really need to be highly recovered and"},{"startTime":3631.278,"endTime":3640.882,"body":"have food afterward could be placed in the like five day surplus window."},{"startTime":3640.882,"endTime":3645.354,"body":"And then you could have like a period of two days where you're not training around those"},{"startTime":3640.882,"endTime":3645.354,"body":"times."},{"startTime":3645.354,"endTime":3649.106,"body":"And maybe it's like, okay, that you're not in an anabolic state."},{"startTime":3649.106,"endTime":3650.389,"body":"But yes, I mean, like"},{"startTime":3650.389,"endTime":3651.8,"body":"100 % agree with you."},{"startTime":3651.8,"endTime":3655.593,"body":"Like that was kind of why I brought that up was to get the exact response that you"},{"startTime":3656.662,"endTime":3661.524,"body":"Yeah, I would love things like that to work out."},{"startTime":3661.524,"endTime":3663.424,"body":"You know, I really do."},{"startTime":3665.185,"endTime":3672.876,"body":"if you were to say, Aaron, you have to pick, I think this person would spend nine months"},{"startTime":3665.185,"endTime":3672.876,"body":"and they'd look pretty much identical to where they started at because they're trying to"},{"startTime":3672.876,"endTime":3675.248,"body":"play two games at once."},{"startTime":3675.448,"endTime":3676.328,"body":"Exactly."},{"startTime":3676.328,"endTime":3677.229,"body":"Yeah."},{"startTime":3677.829,"endTime":3678.39,"body":"Yeah."},{"startTime":3678.39,"endTime":3684.701,"body":"Cool, well I think that was super productive and then next week we'll come back and hit"},{"startTime":3678.39,"endTime":3684.701,"body":"our October Instagram Q \u0026A."},{"startTime":3685.054,"endTime":3686.336,"body":"Sounds good as always guys."},{"startTime":3686.336,"endTime":3689.64,"body":"Thank you for listening Brian, and I will talk to you next week"}]}