{"version":"1.0.0","segments":[{"startTime":25.171,"endTime":27.093,"body":"What is going on guys?"},{"startTime":27.093,"endTime":28.414,"body":"Happy Monday or Tuesday."},{"startTime":28.414,"endTime":29.955,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":29.955,"endTime":35.879,"body":"This is episode 189 and we are talking effective meal prep strategies."},{"startTime":35.879,"endTime":46.547,"body":"So excuse me, there's a couple things I want to line up about this episode before we dive"},{"startTime":35.879,"endTime":46.547,"body":"into updates and then the kind of meat and potatoes of the episode."},{"startTime":46.547,"endTime":53.285,"body":"But a little bit of context that I want to add to this episode is the context of this"},{"startTime":46.547,"endTime":53.285,"body":"episode will be focused on individuals."},{"startTime":53.285,"endTime":63.378,"body":"who want to have a greater degree of success with a dieting effort, or those who are"},{"startTime":53.285,"endTime":63.378,"body":"currently struggling with their nutrition week to week."},{"startTime":63.378,"endTime":75.40100000000001,"body":"So we're going to cover some strategies for making that a little bit more routine, using"},{"startTime":63.378,"endTime":75.40100000000001,"body":"various examples based off of various facets of life, right?"},{"startTime":75.40100000000001,"endTime":79.422,"body":"Income, family dynamic, time, et cetera, et cetera."},{"startTime":79.583,"endTime":81.339,"body":"And then we'll also add in some"},{"startTime":81.339,"endTime":87.689,"body":"you know, personal anecdote of what has worked with us through various phases of our lives"},{"startTime":81.339,"endTime":87.689,"body":"as well."},{"startTime":87.689,"endTime":89.571,"body":"So that's today's episode."},{"startTime":89.571,"endTime":92.166,"body":"And before we dive in, Brian, what's the latest?"},{"startTime":92.166,"endTime":93.906,"body":"Yeah, man, I'm excited for this episode."},{"startTime":93.906,"endTime":95.727,"body":"It's been a while since we've had a nutrition one."},{"startTime":95.727,"endTime":100.508,"body":"And I think that this has some solid practical application and also something that you're"},{"startTime":95.727,"endTime":100.508,"body":"in at the moment."},{"startTime":100.508,"endTime":102.839,"body":"So a lot of personal relevance as well."},{"startTime":103.239,"endTime":103.719,"body":"Cool."},{"startTime":103.719,"endTime":105.74,"body":"For me, two really quick updates."},{"startTime":106.0,"endTime":118.933,"body":"I mentioned back in December when I injured my low back doing leg curls, this is like"},{"startTime":106.0,"endTime":118.933,"body":"December, mid December, I talked to this podcast and a couple others how I think that I'm"},{"startTime":118.933,"endTime":121.252,"body":"just done with RDLs that, you know, not"},{"startTime":121.252,"endTime":127.524,"body":"RDLs weren't the thing that caused me the injury, but my low back was injured and RDLs"},{"startTime":121.252,"endTime":127.524,"body":"seemed to just be a culprit that inflamed it."},{"startTime":127.524,"endTime":133.05599999999998,"body":"It's been something that's kind of caused me low back discomfort over the course of the"},{"startTime":127.524,"endTime":133.05599999999998,"body":"years."},{"startTime":133.05599999999998,"endTime":139.537,"body":"And so from this injury being quite severe from the leg curls, I just kind of decided I"},{"startTime":133.05599999999998,"endTime":139.537,"body":"wasn't going to RDL anymore."},{"startTime":139.898,"endTime":142.618,"body":"And I made it all the way until two days ago."},{"startTime":142.618,"endTime":148.42000000000002,"body":"So until like early May, about six months, I didn't do a single RDL, which I think"},{"startTime":148.55200000000002,"endTime":153.092,"body":"is like the longest time of my entire 27 years lifting that I didn't hip hinge at all."},{"startTime":153.092,"endTime":155.292,"body":"And then back was feeling good."},{"startTime":155.292,"endTime":158.072,"body":"It's been feeling good these days, nice and strong."},{"startTime":158.412,"endTime":167.312,"body":"Still a little bit of residual pain in my QL, but I kind of think this is chronic now and"},{"startTime":158.412,"endTime":167.312,"body":"not something that's related to the injury that occurred in December."},{"startTime":167.552,"endTime":173.932,"body":"two days ago, I decided to RDL for the first time in a while, intended on just kind of"},{"startTime":167.552,"endTime":173.932,"body":"keeping it light."},{"startTime":173.932,"endTime":176.392,"body":"So I did two sets at 245."},{"startTime":176.392,"endTime":177.768,"body":"Those felt good."},{"startTime":177.768,"endTime":180.668,"body":"Did two sets at 295, those felt good."},{"startTime":180.668,"endTime":184.808,"body":"And then did a final set at 335 and that felt fine."},{"startTime":184.808,"endTime":189.348,"body":"I wouldn't say it felt quite as good as 295, but 335 moved."},{"startTime":189.348,"endTime":193.908,"body":"I did five reps with it, had a few reps in the tank and form was good."},{"startTime":194.248,"endTime":199.868,"body":"So I think I'm gonna keep RDLs in at least maybe on an every other week basis."},{"startTime":199.868,"endTime":201.404,"body":"Maybe for me it's not."},{"startTime":201.404,"endTime":208.716,"body":"you know, every week I need to be pounding RDLs, but maybe one week it's 45 degree hip"},{"startTime":201.404,"endTime":208.716,"body":"extensions and the next week it's RDLs or something along those lines."},{"startTime":208.716,"endTime":212.947,"body":"haven't quite figured it out yet, but I do want to include them back in."},{"startTime":213.007,"endTime":220.23,"body":"And one of the things that I was the most, actually the thing I was the most surprised"},{"startTime":213.007,"endTime":220.23,"body":"about from doing the RDLs, I thought that my glutes and hamstrings were going to be just"},{"startTime":220.23,"endTime":221.57,"body":"massacred."},{"startTime":221.61,"endTime":228.646,"body":"And uh instead the thing that's been sore for the last two days has been my upper back"},{"startTime":221.61,"endTime":228.646,"body":"basically like mid"},{"startTime":228.646,"endTime":236.588,"body":"mid traps, rear delts, teres, like all the muscles that actually have to hold that load at"},{"startTime":228.646,"endTime":236.588,"body":"the length and position more or less."},{"startTime":236.588,"endTime":242.41,"body":"It's kind of like an isometric for the length and position of the back, you know, as"},{"startTime":236.588,"endTime":242.41,"body":"you're doing an RDL and it's just been wrecked."},{"startTime":242.41,"endTime":252.613,"body":"Like my, upper back has been so sore and there's like, you know, some mild soreness in my"},{"startTime":242.41,"endTime":252.613,"body":"hamstrings and glutes, but, uh, I was really, you know, taken aback by how much of an"},{"startTime":252.613,"endTime":255.345,"body":"impact that had on like the supporting structures of the."},{"startTime":255.345,"endTime":255.645,"body":"see."},{"startTime":255.645,"endTime":262.001,"body":"And then my last update is just that this weekend, actually in two days, I'll be leaving"},{"startTime":255.645,"endTime":262.001,"body":"for Cancun."},{"startTime":262.001,"endTime":268.38599999999997,"body":"I'm going to reconvene with Anders, the guy, my college roommate who uh I started the gym"},{"startTime":262.001,"endTime":268.38599999999997,"body":"with."},{"startTime":268.387,"endTime":270.238,"body":"Aaron is very familiar with our buddy Anders."},{"startTime":270.238,"endTime":271.78999999999996,"body":"He was on the podcast."},{"startTime":271.78999999999996,"endTime":278.336,"body":"So he and I are going to meet up in Cancun for a wedding for one of our trainers from when"},{"startTime":271.78999999999996,"endTime":278.336,"body":"we had the gym about a decade ago."},{"startTime":278.336,"endTime":280.898,"body":"So really excited for all of that."},{"startTime":281.078,"endTime":282.359,"body":"And ah"},{"startTime":282.569,"endTime":288.368,"body":"Try and get one more lift in here before I depart on Thursday and then have like a fun"},{"startTime":282.569,"endTime":288.368,"body":"weekend just kind of hanging out on the beach and stuff like"},{"startTime":288.368,"endTime":293.039,"body":"Is it in one of the like, uh like all inclusive kind of resort spots?"},{"startTime":293.603,"endTime":294.19,"body":"Nice."},{"startTime":294.19,"endTime":296.872,"body":"inclusive, but it's all inclusive with no kids."},{"startTime":297.513,"endTime":301.377,"body":"So it yeah, it's like it's a whole resort where no kids are allowed."},{"startTime":301.377,"endTime":306.341,"body":"So this will be actually my first time doing an adults only type experience."},{"startTime":306.504,"endTime":307.444,"body":"Mm hmm."},{"startTime":307.505,"endTime":310.618,"body":"Those places typically have like a pretty cool gym."},{"startTime":310.618,"endTime":315.692,"body":"Like I've only been to one, but I was pretty surprised at how good the gym was."},{"startTime":315.692,"endTime":320.576,"body":"I was able to get really good, legit training sessions and which I was pretty pumped."},{"startTime":320.799,"endTime":322.65,"body":"Yeah, I mean, this place is massive."},{"startTime":322.65,"endTime":323.43,"body":"It's huge."},{"startTime":323.43,"endTime":327.012,"body":"So it wouldn't surprise me if it has a good gym too."},{"startTime":327.012,"endTime":339.237,"body":"And uh with my new split routine, which I've discussed recently on some of the episodes,"},{"startTime":327.012,"endTime":339.237,"body":"my plan is to do the the torso day tomorrow, which would be Wednesday."},{"startTime":339.237,"endTime":347.0,"body":"And then that would leave me shoulders and arms for one of the days while we're traveling,"},{"startTime":339.237,"endTime":347.0,"body":"which would probably be like the perfect workout to do before hanging out at the beach."},{"startTime":347.0,"endTime":349.772,"body":"So I'll try to probably fit that in at some point."},{"startTime":349.772,"endTime":350.573,"body":"Yeah."},{"startTime":350.815,"endTime":355.366,"body":"So for me, I am in, I should really start learning this."},{"startTime":355.366,"endTime":358.133,"body":"I'm in week five, I believe, of prep."},{"startTime":358.133,"endTime":359.593,"body":"me double check really quickly."},{"startTime":359.593,"endTime":368.233,"body":"So I started pretty much the 31st right 123456 I'm in week six."},{"startTime":369.293,"endTime":376.738,"body":"I have like a journal I write down every morning, but I only have the days and I and I"},{"startTime":369.293,"endTime":376.738,"body":"should really start putting like what week is because it's it's quite important."},{"startTime":376.738,"endTime":381.526,"body":"Yeah, I saw day 35 on your story last week, so I assumed that we were in week six now."},{"startTime":381.683,"endTime":382.473,"body":"Yeah, I got it."},{"startTime":382.473,"endTime":385.055,"body":"um I'm really enjoying it."},{"startTime":385.055,"endTime":395.113,"body":"just, I really thrive on structure and with the, you know, cardio in the morning and the,"},{"startTime":385.055,"endTime":395.113,"body":"the heightened requirement to be on."},{"startTime":395.113,"endTime":403.119,"body":"And I'm like posing for about 15 ish minutes, like post-training, like I just have to be"},{"startTime":395.113,"endTime":403.119,"body":"much more like work time efficient."},{"startTime":403.119,"endTime":405.37,"body":"And I'm just, really enjoying the days."},{"startTime":405.37,"endTime":409.042,"body":"I'm up at six 30 every single day when my alarm goes off."},{"startTime":409.555,"endTime":416.653,"body":"I've gotten to the point now where I'm up a couple minutes before the alarm and I even set"},{"startTime":409.555,"endTime":416.653,"body":"my alarm."},{"startTime":416.653,"endTime":418.375,"body":"So I'll share this story."},{"startTime":418.375,"endTime":429.347,"body":"um Back in like probably right in the beginning of college, know when you like ringtones"},{"startTime":418.375,"endTime":429.347,"body":"were a thing for like your phone and stuff, we're talking with the early 2000s, right?"},{"startTime":429.347,"endTime":430.431,"body":"oh"},{"startTime":430.431,"endTime":433.408,"body":"Yeah, like music, you can get like a U2 song or something like that."},{"startTime":433.408,"endTime":434.085,"body":"Yeah."},{"startTime":434.085,"endTime":440.43,"body":"I had this like flip phone and my ringtone was intergalactic by the Beastie Boys."},{"startTime":440.43,"endTime":448.356,"body":"And like for some reason, the ring, it was so loud and it would like go off and like scare"},{"startTime":440.43,"endTime":448.356,"body":"the shit out of me and like my girlfriend at the time."},{"startTime":448.356,"endTime":452.079,"body":"And it was like it was just like this funny little piece of like history."},{"startTime":452.079,"endTime":455.041,"body":"ah She absolutely despised it."},{"startTime":455.301,"endTime":459.204,"body":"So when I was making an alarm, you know, when when prep started."},{"startTime":459.304,"endTime":463.424,"body":"I'm like going through and I'm like, oh, you can choose a Spotify song now for alarms."},{"startTime":463.424,"endTime":468.504,"body":"And like this idea just comes into my head and I'm like, I should just choose that"},{"startTime":463.424,"endTime":468.504,"body":"intergalactic song again."},{"startTime":468.504,"endTime":469.064,"body":"Right."},{"startTime":469.064,"endTime":471.484,"body":"And so I have been like I've been I've been enjoying it."},{"startTime":471.484,"endTime":472.504,"body":"Like I get it goes off."},{"startTime":472.504,"endTime":476.204,"body":"And of course, the beginning of the song is like super silly with like the robot voice."},{"startTime":476.204,"endTime":480.184,"body":"And I just like get up and I'm like dancing and, you know, and I like listen to the song"},{"startTime":476.204,"endTime":480.184,"body":"for a bit."},{"startTime":480.184,"endTime":483.164,"body":"And then I'm like off to brush my teeth and start my day."},{"startTime":483.304,"endTime":489.402,"body":"But I it's been I've really enjoyed like this little blast from the past of using this"},{"startTime":483.304,"endTime":489.402,"body":"ringtone."},{"startTime":489.402,"endTime":492.565,"body":"or I guess song, I should say, for my alarm again."},{"startTime":492.565,"endTime":499.872,"body":"And it's just like, I start my morning off with a little bit of silliness and fun, and it"},{"startTime":492.565,"endTime":499.872,"body":"kind of like sets the pace for my day."},{"startTime":499.872,"endTime":503.846,"body":"And I do all my morning stuff ah for like prep and everything."},{"startTime":503.846,"endTime":511.725,"body":"And I'm really, really, really enjoying the mornings and work and stuff right now, like"},{"startTime":503.846,"endTime":511.725,"body":"much more so than I have in months and months and months."},{"startTime":511.725,"endTime":513.4110000000001,"body":"So that's really, really cool."},{"startTime":513.4110000000001,"endTime":522.7339999999999,"body":"Yeah, you finally have like a morning routine, more or less, which I think you kind of did"},{"startTime":513.4110000000001,"endTime":522.7339999999999,"body":"not have during the the bulking stages of this experience."},{"startTime":522.794,"endTime":524.654,"body":"Yeah, it's been a little bit of."},{"startTime":525.674,"endTime":531.636,"body":"How do I put it like I guess I'd gotten kind of like, you know, like quote unquote, like"},{"startTime":525.674,"endTime":531.636,"body":"fat and happy."},{"startTime":531.656,"endTime":541.069,"body":"You know, I very rarely would have like pressure for time and stuff, so I've structured my"},{"startTime":531.656,"endTime":541.069,"body":"life to where, you know, my work hours are pretty flexible and stuff."},{"startTime":541.069,"endTime":545.75,"body":"And because it's just, you know, me, I'm not making food for the family."},{"startTime":545.75,"endTime":549.061,"body":"I'm not picking kids up, so I just had a lot of time."},{"startTime":549.061,"endTime":552.862,"body":"And when you have a lot of time, you can you kind of get lazy with it."},{"startTime":553.37,"endTime":554.491,"body":"And that's what would happen."},{"startTime":554.491,"endTime":558.874,"body":"And now I just like have some pressure to where I can't be lazy with my time."},{"startTime":558.874,"endTime":561.436,"body":"And I'm like, wow, my work's more efficient."},{"startTime":561.436,"endTime":563.037,"body":"I'm enjoying things much more."},{"startTime":563.037,"endTime":565.098,"body":"There's much less distraction."},{"startTime":565.399,"endTime":568.701,"body":"So I'm I'm very, very much enjoying it."},{"startTime":568.701,"endTime":578.718,"body":"And I'm going to think about like, OK, when prep's over, what's what new thing can I like"},{"startTime":568.701,"endTime":578.718,"body":"insert in to like put some pressure in so that I can keep you know, I just I feel so much"},{"startTime":578.718,"endTime":581.26,"body":"better about myself, my day."},{"startTime":581.26,"endTime":585.298,"body":"how I operate with like a little bit of pressure to perform on things."},{"startTime":585.298,"endTime":587.773,"body":"So it's been very eye opening in that regard."},{"startTime":587.773,"endTime":591.361,"body":"What does your weekly cardio look like at this point?"},{"startTime":591.674,"endTime":598.699,"body":"ah Just yesterday as of Monday, it got bumped up to 40 minutes of fasted walking each"},{"startTime":591.674,"endTime":598.699,"body":"morning."},{"startTime":598.699,"endTime":600.48,"body":"So it was at 30 minutes."},{"startTime":600.721,"endTime":608.707,"body":"So I literally, we have like a pretty big living room, you know, here with like the villa"},{"startTime":600.721,"endTime":608.707,"body":"and I literally it like living room and kitchens kind of all in one."},{"startTime":608.707,"endTime":615.311,"body":"And I just walk laps around it and respond to clients on my phone, check my Instagram"},{"startTime":608.707,"endTime":615.311,"body":"messages, respond to people."},{"startTime":615.332,"endTime":617.763,"body":"And I literally do that for 40 minutes in the morning."},{"startTime":617.763,"endTime":619.224,"body":"And that's my cardio."},{"startTime":619.57,"endTime":624.124,"body":"Sometimes I found like a new park, you know, a few kilometers away."},{"startTime":624.124,"endTime":634.204,"body":"And sometimes I'll go there in the evening around sundown and do like an extra like two or"},{"startTime":624.124,"endTime":634.204,"body":"three laps if I'm like bored or something like that, just to get out a little bit, but no"},{"startTime":634.204,"endTime":636.45,"body":"actual like cardio in right now."},{"startTime":636.45,"endTime":641.743,"body":"Is there a plan to increase that or at this point it's just kind monitoring body weight"},{"startTime":636.45,"endTime":641.743,"body":"and things like that."},{"startTime":641.88,"endTime":643.871,"body":"Yeah, it's it's kind of as as need."},{"startTime":643.871,"endTime":650.835,"body":"um So Jackson has said, like, I dare I say I'm having like a lot of fun right now."},{"startTime":650.835,"endTime":653.106,"body":"Like this has not been hard whatsoever."},{"startTime":653.106,"endTime":658.559,"body":"And I know I'm probably going to like eat those words in like five or six weeks when I'm"},{"startTime":653.106,"endTime":658.559,"body":"like struggling or something like that."},{"startTime":658.559,"endTime":662.822,"body":"But he's very much in the in the camp so far of like bodies responding."},{"startTime":662.822,"endTime":665.043,"body":"We're getting leaner and leaner as the days go by."},{"startTime":665.043,"endTime":670.796,"body":"Like, let's not needlessly put extra fatigue on the body while we do not need to yet."},{"startTime":670.796,"endTime":676.108,"body":"and keeping tools like in the toolbox for use if and when are needed."},{"startTime":676.477,"endTime":678.509,"body":"Yeah, no, that makes total sense."},{"startTime":678.509,"endTime":680.953,"body":"Um, I have a question."},{"startTime":680.953,"endTime":692.388,"body":"Are you, are there any substances that you're using, any exogenous substances that have"},{"startTime":680.953,"endTime":692.388,"body":"changed since you've gone into the deficit from what you were taking prior?"},{"startTime":692.388,"endTime":694.259,"body":"Yes."},{"startTime":694.359,"endTime":698.722,"body":"one came out, Boldenone came out and Mastron came in."},{"startTime":698.722,"endTime":713.81,"body":"um So from a very, I would say a very, to put it as like easily to understand Boldenone is"},{"startTime":698.722,"endTime":713.81,"body":"an aromatizing compound so you can hold a little bit more water with it."},{"startTime":713.81,"endTime":719.293,"body":"um And then Mastron is, you know, quote unquote, a dryer."},{"startTime":719.339,"endTime":727.216,"body":"compound where you're not going, it won't aromatize, but it also competes for the androgen"},{"startTime":719.339,"endTime":727.216,"body":"receptor with the testosterone in place."},{"startTime":727.216,"endTime":729.958,"body":"So it's like drier, you will hold less water."},{"startTime":729.958,"endTime":742.308,"body":"And then typically, your ratio of aromatizing to non aromatizing compounds, as you get"},{"startTime":729.958,"endTime":742.308,"body":"closer to stage, you know, shifts in that manner to try and remove any uh lower estrogen"},{"startTime":742.308,"endTime":747.252,"body":"and remove excess water from, you know, water, right, quote unquote, sort of thing."},{"startTime":747.252,"endTime":748.072,"body":"So, yep."},{"startTime":748.072,"endTime":749.104,"body":"um"},{"startTime":749.104,"endTime":751.597,"body":"use a clenbuterol in this space?"},{"startTime":751.713,"endTime":754.133,"body":"Yep, so I'm on 40 micrograms per day."},{"startTime":754.133,"endTime":755.953,"body":"That started last week."},{"startTime":756.233,"endTime":763.533,"body":"And that has been I take it right after I finished brushing my teeth at literally like 632"},{"startTime":756.233,"endTime":763.533,"body":"in the morning."},{"startTime":763.733,"endTime":767.013,"body":"And that has been effective thus far."},{"startTime":767.013,"endTime":772.393,"body":"So the first two days I felt a little bit like jitter."},{"startTime":772.393,"endTime":777.413,"body":"It was it was obvious like something was added into me or to my body."},{"startTime":777.413,"endTime":778.812,"body":"And I had to"},{"startTime":778.812,"endTime":783.855,"body":"I can only do I'm only doing one coffee right now too, as I want to be very conscious of."},{"startTime":784.176,"endTime":786.747,"body":"I mean, just what do you what do you call it?"},{"startTime":786.747,"endTime":787.238,"body":"What are those?"},{"startTime":787.238,"endTime":789.479,"body":"um What are the like?"},{"startTime":789.479,"endTime":790.78,"body":"What's caffeine?"},{"startTime":790.78,"endTime":792.221,"body":"They're called stimulant."},{"startTime":792.221,"endTime":793.282,"body":"Yes, thank you."},{"startTime":793.282,"endTime":798.355,"body":"I just want to be very cognizant of stimulants and not use them until I need them."},{"startTime":798.355,"endTime":802.618,"body":"So I only have one little espresso in the morning and I feel perfectly fine."},{"startTime":802.618,"endTime":808.782,"body":"But I know once food eventually starts getting like chunked down to lower degrees and"},{"startTime":802.618,"endTime":808.782,"body":"stuff, I want"},{"startTime":808.956,"endTime":813.38,"body":"more tools to be able to be to use I want to be able to like training starting to suffer."},{"startTime":813.38,"endTime":821.387,"body":"I'm going to put pre workout in you know, but I don't want to do that until it's like"},{"startTime":813.38,"endTime":821.387,"body":"necessary for energy levels, performance, etc, etc."},{"startTime":821.473,"endTime":821.876,"body":"Yep."},{"startTime":821.876,"endTime":822.237,"body":"Cool."},{"startTime":822.237,"endTime":824.648,"body":"And last question is where the body weighed at right now."},{"startTime":825.098,"endTime":828.44,"body":"227 this morning, but I'm a little bit inflamed."},{"startTime":828.44,"endTime":830.721,"body":"I've been in the 226s all last week."},{"startTime":830.721,"endTime":845.305,"body":"um It's been very new in that body weight isn't really changing, but I'm getting leaner"},{"startTime":830.721,"endTime":845.305,"body":"and it's just like with the, the PEDs change everything."},{"startTime":845.305,"endTime":851.567,"body":"And it's almost like I'm a newbie who doesn't really understand again, but like scales"},{"startTime":845.305,"endTime":851.567,"body":"staying the same."},{"startTime":851.911,"endTime":855.376,"body":"significantly leaner than I was like nine days ago."},{"startTime":855.376,"endTime":860.253,"body":"So it, you I guess maybe I'm adding some muscle as well."},{"startTime":860.253,"endTime":861.634,"body":"Hard to really say."},{"startTime":862.496,"endTime":862.812,"body":"Yep."},{"startTime":862.812,"endTime":863.384,"body":"kick us off."},{"startTime":863.384,"endTime":864.508,"body":"Take us through the episode."},{"startTime":864.508,"endTime":865.648,"body":"Okay, cool."},{"startTime":865.689,"endTime":878.496,"body":"So the one thing I do want to start with a little bit of like a professional anecdote, I"},{"startTime":865.689,"endTime":878.496,"body":"would say, I have found over the years that my most successful like dieting clients, um"},{"startTime":878.496,"endTime":890.336,"body":"again, the level of your ambition to relative to your goal dictates how on top or not on"},{"startTime":878.496,"endTime":890.336,"body":"top of things that you need to be like, for example, if you're just Hey, I'm"},{"startTime":890.336,"endTime":891.416,"body":"a healthy body weight."},{"startTime":891.416,"endTime":892.277,"body":"I like lifting."},{"startTime":892.277,"endTime":895.827,"body":"I like eating healthy because it feels good for my body."},{"startTime":895.828,"endTime":902.059,"body":"You can get away with a lot more because the goal isn't grand or ambitious."},{"startTime":902.059,"endTime":904.47,"body":"The goal is to stay pretty much where you are."},{"startTime":904.47,"endTime":908.251,"body":"So you have a lot of flexibility and operating capacity."},{"startTime":908.251,"endTime":919.374,"body":"But if the goal is rather ambitious, I want to get to the next, you know, appearance"},{"startTime":908.251,"endTime":919.374,"body":"visual body fat percentage level like down or like I said earlier in the episode,"},{"startTime":919.636,"endTime":926.489,"body":"I don't have a good relationship with like food and nutrition or health and I want to put"},{"startTime":919.636,"endTime":926.489,"body":"these practices in."},{"startTime":926.73,"endTime":930.102,"body":"This is where a lot of that episode is going to lead into."},{"startTime":930.102,"endTime":936.955,"body":"So I have found that my most successful clients write various facets or factors included"},{"startTime":930.102,"endTime":936.955,"body":"in that."},{"startTime":937.076,"endTime":943.059,"body":"They typically tend to eat the same breakfast day in and day out and the same meal post"},{"startTime":937.076,"endTime":943.059,"body":"training."},{"startTime":943.059,"endTime":949.362,"body":"Be it like way a bagel, half a bagel, something like that relative to their macros and it"},{"startTime":943.059,"endTime":949.362,"body":"can fit in."},{"startTime":949.368,"endTime":952.74,"body":"They rotate through a handful of different lunches."},{"startTime":953.482,"endTime":957.745,"body":"And then dinner really varies on the situation, right?"},{"startTime":957.745,"endTime":966.402,"body":"If you're a bachelor living by yourself, that's a lot different than like a Brian"},{"startTime":957.745,"endTime":966.402,"body":"situation with a wife, know, young children, et cetera, et cetera."},{"startTime":966.402,"endTime":978.542,"body":"But that's the kind of, know, if I were to boil down the entire episode to a little bit of"},{"startTime":966.402,"endTime":978.542,"body":"like a snippet that I would say is the snapshot that I find has the widest."},{"startTime":978.559,"endTime":980.776,"body":"range of success for most people."},{"startTime":981.231,"endTime":981.992,"body":"Yeah, I agree."},{"startTime":981.992,"endTime":987.395,"body":"think that man, the last time that I did a very structured diet like this would have been"},{"startTime":981.992,"endTime":987.395,"body":"2022."},{"startTime":987.395,"endTime":998.391,"body":"And ah I was actually like reviewing these pictures last night before this because I was"},{"startTime":987.395,"endTime":998.391,"body":"thinking back trying to reflect on what were the practices that I was instilling during"},{"startTime":998.391,"endTime":999.581,"body":"that last cut."},{"startTime":999.581,"endTime":1003.964,"body":"And they're very similar to the way that I handled my cuts in 2020 2021 as well."},{"startTime":1003.964,"endTime":1009.639,"body":"ah But that was definitely one of the staples is that the first"},{"startTime":1009.639,"endTime":1015.404,"body":"two or so meals of the day and maybe the snack were more or less always the same."},{"startTime":1015.404,"endTime":1018.827,"body":"And so it would always just be the dinner at the end of the night that would change."},{"startTime":1018.827,"endTime":1026.0320000000002,"body":"And that would only change within the constraints of what my protein source and what my"},{"startTime":1018.827,"endTime":1026.0320000000002,"body":"starch source were."},{"startTime":1026.373,"endTime":1030.656,"body":"Whether you know it's rice, bread, potato, oatmeal, et cetera."},{"startTime":1030.656,"endTime":1034.6190000000001,"body":"And whether it's like chicken, turkey, beef, et cetera."},{"startTime":1034.716,"endTime":1042.98,"body":"But basically the general composition of having a protein and having a starch and having a"},{"startTime":1034.716,"endTime":1042.98,"body":"fruit veggie type thing was pretty much standard across the plate."},{"startTime":1042.98,"endTime":1043.771,"body":"Yeah."},{"startTime":1044.3139999999999,"endTime":1049.497,"body":"And I think one thing that I think is also important to point out before we dive into it."},{"startTime":1049.497,"endTime":1055.561,"body":"Very often people get hung up on on on variation, right?"},{"startTime":1057.143,"endTime":1064.348,"body":"And while I agree that it's, that it's good, I wouldn't, it's hard to say, right?"},{"startTime":1064.348,"endTime":1076.156,"body":"We know that variation for the sake of variation in terms of like uh having the most"},{"startTime":1064.348,"endTime":1076.156,"body":"diverse gut microbiome humanly possible, like we know that is pretty factual."},{"startTime":1076.928,"endTime":1088.271,"body":"At what levels does seeking those really, really high ends of variation start to cut into"},{"startTime":1076.928,"endTime":1088.271,"body":"your ability to achieve a body composition related goal, your time, your ability to"},{"startTime":1088.271,"endTime":1090.382,"body":"prepare a lot of these things."},{"startTime":1090.382,"endTime":1093.063,"body":"It's different for everyone's situation."},{"startTime":1093.063,"endTime":1096.254,"body":"But a lot of us like have a a preference, right?"},{"startTime":1096.254,"endTime":1098.484,"body":"For example, like something like berries."},{"startTime":1098.784,"endTime":1100.204,"body":"I love berries."},{"startTime":1100.485,"endTime":1104.426,"body":"Do I like blackberries and raspberries?"},{"startTime":1104.526,"endTime":1105.356,"body":"Yeah."},{"startTime":1105.54,"endTime":1111.783,"body":"But if you give me the option of blueberry, strawberries, I'm never gonna buy a blackberry"},{"startTime":1105.54,"endTime":1111.783,"body":"or a raspberry, right?"},{"startTime":1111.783,"endTime":1115.796,"body":"Because I have just so much of a stronger preference on the first two."},{"startTime":1115.796,"endTime":1131.504,"body":"um And for this to be a longer term and like sustainable thing, some level of finding an"},{"startTime":1115.796,"endTime":1131.504,"body":"enjoyment in it and having a preference, I think helps with the consistency that is needed"},{"startTime":1131.504,"endTime":1133.795,"body":"to be able to be successful, right?"},{"startTime":1133.795,"endTime":1135.198,"body":"So I often..."},{"startTime":1135.198,"endTime":1147.365,"body":"Oftentimes I find people kind of put the importance on their variety and variation before"},{"startTime":1135.198,"endTime":1147.365,"body":"the goal itself, which I think is backwards."},{"startTime":1148.226,"endTime":1154.309,"body":"So I want to make make it clear that I'm not saying variety isn't important."},{"startTime":1154.829,"endTime":1157.271,"body":"It should be, in my opinion, right."},{"startTime":1157.271,"endTime":1159.052,"body":"Other people might disagree."},{"startTime":1159.052,"endTime":1163.444,"body":"Goal attainment first, variety on the back end, not."},{"startTime":1163.576,"endTime":1176.424,"body":"variety and then if goal happens great if it doesn't also okay and I would say that we"},{"startTime":1163.576,"endTime":1176.424,"body":"would extrapolate that to a training program right if every single time you go in the gym"},{"startTime":1176.424,"endTime":1189.783,"body":"you never repeat any movements and just do new things your rate of progress objectively"},{"startTime":1176.424,"endTime":1189.783,"body":"will be slower because of the extremely high preference on variety"},{"startTime":1189.783,"endTime":1200.146,"body":"Yeah, I mean, I think it goes back to the old saying or the old thought pattern that when"},{"startTime":1189.783,"endTime":1200.146,"body":"you're seeking body composition, it's sometimes at odds with health."},{"startTime":1200.486,"endTime":1202.627,"body":"Actually, many times it's at odds with health."},{"startTime":1202.627,"endTime":1207.248,"body":"But, um you know, you don't need variety."},{"startTime":1207.248,"endTime":1211.19,"body":"You don't even need micros to to optimize body composition."},{"startTime":1211.19,"endTime":1216.271,"body":"Like, in theory, one could fill themselves up on"},{"startTime":1216.325,"endTime":1219.578,"body":"foods that literally have no fruit or vegetable in them."},{"startTime":1219.578,"endTime":1226.223,"body":"The benefit of the fruit and veg is likely that it fills you up and makes you more"},{"startTime":1219.578,"endTime":1226.223,"body":"satiated, making the whole process easier."},{"startTime":1226.223,"endTime":1235.871,"body":"But I for sure have known people that have literally just eaten like meat and starch, not"},{"startTime":1226.223,"endTime":1235.871,"body":"had a single fruit or veggie and been able to achieve the body composition goals that they"},{"startTime":1235.871,"endTime":1236.161,"body":"want."},{"startTime":1236.161,"endTime":1245.629,"body":"So to your point, it's more about finding the consistency and the structure and the"},{"startTime":1236.161,"endTime":1245.629,"body":"pattern that allows you to progressively, you know, decrease the body weight, maintain"},{"startTime":1245.629,"endTime":1246.285,"body":"muscle."},{"startTime":1246.285,"endTime":1251.938,"body":"more than it is about worrying about the long-term impacts of health implications down"},{"startTime":1251.938,"endTime":1252.559,"body":"at it."},{"startTime":1252.559,"endTime":1252.998,"body":"Yes."},{"startTime":1252.998,"endTime":1256.431,"body":"uh For acute pursuits sort of thing."},{"startTime":1256.431,"endTime":1263.846,"body":"And, and I guess what I'm really getting at is I think there's a lot of like rules around"},{"startTime":1256.431,"endTime":1263.846,"body":"nutrition, right."},{"startTime":1264.127,"endTime":1269.41,"body":"And oftentimes, they are rules that are generally quite positive."},{"startTime":1269.871,"endTime":1276.545,"body":"But sometimes it gets a little bit like muddy in the middle, when things are taken to"},{"startTime":1269.871,"endTime":1276.545,"body":"extremes."},{"startTime":1276.545,"endTime":1279.357,"body":"For example, right, this is a really wild example."},{"startTime":1279.357,"endTime":1281.068,"body":"I recently had a client"},{"startTime":1281.382,"endTime":1284.173,"body":"who was having a lot of recovery issues."},{"startTime":1284.173,"endTime":1291.653,"body":"Just not recovering from training and pretty lean, not a lot of body fat to lose,"},{"startTime":1284.173,"endTime":1291.653,"body":"something like that."},{"startTime":1291.653,"endTime":1305.533,"body":"once we dug into things, he was eating six pounds of cauliflower a day and only 300 grams"},{"startTime":1291.653,"endTime":1305.533,"body":"cooked of a sweet potato."},{"startTime":1305.893,"endTime":1313.275,"body":"So like the overwhelming majority of his carbohydrate intake was coming from vegetable"},{"startTime":1305.893,"endTime":1313.275,"body":"that he would like cook down."},{"startTime":1314.396,"endTime":1319.367,"body":"And then he said to me, he's like, you're the only person who's ever told me to eat less"},{"startTime":1314.396,"endTime":1319.367,"body":"vegetables."},{"startTime":1319.367,"endTime":1326.619,"body":"And I'm like, Six pounds."},{"startTime":1326.74,"endTime":1328.73,"body":"I ran the numbers multiple times."},{"startTime":1328.73,"endTime":1330.761,"body":"Like I have to be missing something."},{"startTime":1330.761,"endTime":1331.026,"body":"No."},{"startTime":1331.026,"endTime":1334.006,"body":"over 2,000 grams of vegetables."},{"startTime":1334.006,"endTime":1340.646,"body":"And usually it's considered a pretty hefty dose if you're in that seven to 800 gram range."},{"startTime":1340.846,"endTime":1341.381,"body":"Yeah."},{"startTime":1341.381,"endTime":1343.381,"body":"I said around that 7 to 800 grams."},{"startTime":1343.381,"endTime":1346.201,"body":"was typically around like a ceiling there."},{"startTime":1346.681,"endTime":1358.741,"body":"So, okay, so kind of shifting back to the the structure outline of the episode today, I"},{"startTime":1346.681,"endTime":1358.741,"body":"want to start with kind of two pathways that are probably a little bit uncommon."},{"startTime":1358.741,"endTime":1367.721,"body":"But this is honestly something that I approach with clients, especially as I'm kind of"},{"startTime":1358.741,"endTime":1367.721,"body":"aging, I get clients who are typically my age, you know, or older."},{"startTime":1367.721,"endTime":1368.589,"body":"And what"},{"startTime":1368.589,"endTime":1374.042,"body":"often comes with that more career stability, more stable finances, like, et cetera, et"},{"startTime":1368.589,"endTime":1374.042,"body":"cetera."},{"startTime":1374.042,"endTime":1383.777,"body":"So one of the things that I ask, I will say, in terms and I'm clear, we're going to need"},{"startTime":1374.042,"endTime":1383.777,"body":"to eat a majority of our foods, like at home to have the most success."},{"startTime":1383.777,"endTime":1386.759,"body":"You know, we're not going to able to bounce around from restaurant to restaurant."},{"startTime":1386.759,"endTime":1392.322,"body":"And I say, we either going to throw our money at this or we throw our time at this."},{"startTime":1392.522,"endTime":1397.324,"body":"And like, realistically, what do you have more to throw at this time or money?"},{"startTime":1397.345,"endTime":1398.475,"body":"Simple as that."},{"startTime":1398.481,"endTime":1403.261,"body":"And sometimes a client will be like, you know, a CEO or something like that."},{"startTime":1403.261,"endTime":1407.401,"body":"And he's like, I literally have no time to dedicate to cooking and preparing."},{"startTime":1407.401,"endTime":1409.061,"body":"So I'm going to throw money at it."},{"startTime":1409.061,"endTime":1410.641,"body":"I'm like, perfectly fine."},{"startTime":1410.641,"endTime":1411.661,"body":"Right."},{"startTime":1411.841,"endTime":1417.781,"body":"So going down that route, we outsource our food preparation."},{"startTime":1417.821,"endTime":1421.441,"body":"You could do something like a hundred percent from a meal prep company."},{"startTime":1421.441,"endTime":1424.021,"body":"I don't like this approach."},{"startTime":1424.021,"endTime":1426.161,"body":"I tend to recommend."},{"startTime":1426.361,"endTime":1431.913,"body":"at least post-workout is still handled uh under your own accord because of how simple it"},{"startTime":1426.361,"endTime":1431.913,"body":"really can be."},{"startTime":1431.913,"endTime":1436.405,"body":"Like I said, it could be like a way, a banana, half a bagel, something like that."},{"startTime":1436.405,"endTime":1438.626,"body":"Like that's, there's no preparation to that."},{"startTime":1438.626,"endTime":1445.249,"body":"um We can do like half cooked meal prep companies and half at home."},{"startTime":1445.509,"endTime":1448.09,"body":"In full transparency, that's what I'm currently doing."},{"startTime":1448.09,"endTime":1451.292,"body":"I make my breakfast, which everyone knows I absolutely love."},{"startTime":1451.292,"endTime":1453.692,"body":"I've been very vocal about that for years."},{"startTime":1453.713,"endTime":1454.929,"body":"I prepare my"},{"startTime":1454.929,"endTime":1459.492,"body":"pre-workout, is literally a rice puff cereal, banana and whey."},{"startTime":1459.492,"endTime":1467.077,"body":"And I prepare my post-workout, which is cream of rice, banana and whey, both take all of"},{"startTime":1459.492,"endTime":1467.077,"body":"five minutes."},{"startTime":1467.077,"endTime":1473.581,"body":"And then my lunch and dinner are provided by a local uh restaurant here."},{"startTime":1473.662,"endTime":1475.754,"body":"For me, Bolli's a little bit different."},{"startTime":1475.754,"endTime":1483.011,"body":"I would argue it's probably about the same price to cook meals at home versus get them"},{"startTime":1475.754,"endTime":1483.011,"body":"made."},{"startTime":1483.011,"endTime":1486.433,"body":"um But here, like we don't have grills oven, anything like that."},{"startTime":1486.433,"endTime":1490.056,"body":"So you're cooking everything in a pan and it to me, that's time prohibitive."},{"startTime":1490.056,"endTime":1497.801,"body":"And I'm like, I'm not, if it saves me $5 per week to cook all of my own meals, like I'm"},{"startTime":1490.056,"endTime":1497.801,"body":"not, I'm not doing that."},{"startTime":1497.801,"endTime":1501.494,"body":"I'm going to, I'm going to spend the extra five bucks or whatever and have them made."},{"startTime":1501.494,"endTime":1504.946,"body":"Now, the other option that comes with that is like a private chef."},{"startTime":1504.946,"endTime":1506.475,"body":"I've had clients use this before."},{"startTime":1506.475,"endTime":1508.628,"body":"I have some clients use it right now."},{"startTime":1508.889,"endTime":1514.653,"body":"Everyone's a little bit different, but typically it's either they have like an ongoing"},{"startTime":1508.889,"endTime":1514.653,"body":"relationship with them."},{"startTime":1514.653,"endTime":1516.784,"body":"You provide like macro targets."},{"startTime":1516.784,"endTime":1519.006,"body":"They give you some options that can kind of fit in that."},{"startTime":1519.006,"endTime":1528.062,"body":"And we have like a cyclical rotation of meals where even private chef comes into the home,"},{"startTime":1519.006,"endTime":1528.062,"body":"cooks like once or twice per week, packages your meals up, puts them in your fridge and"},{"startTime":1528.062,"endTime":1530.714,"body":"they're like there and ready to go for you."},{"startTime":1530.714,"endTime":1531.404,"body":"So"},{"startTime":1531.498,"endTime":1537.852,"body":"Of the meals out, those are the ones that I have seen get used most often."},{"startTime":1537.852,"endTime":1541.755,"body":"um A little bit of a caveat there."},{"startTime":1541.755,"endTime":1543.687,"body":"I would be personally..."},{"startTime":1543.687,"endTime":1545.958,"body":"weary is the term that comes to mind."},{"startTime":1545.958,"endTime":1553.452,"body":"I don't know if that's perhaps the best term to use of like the local food prep company"},{"startTime":1545.958,"endTime":1553.452,"body":"that constantly rotates meals."},{"startTime":1553.452,"endTime":1568.251,"body":"um Just because someone's a cook doesn't mean they understand macronutrients, especially"},{"startTime":1553.452,"endTime":1568.251,"body":"in relation to fat loss and additional oils and fats and how those add up, right?"},{"startTime":1568.251,"endTime":1571.613,"body":"If I were to use this route, I would have, I would"},{"startTime":1571.613,"endTime":1580.781,"body":"personally vet a company and be very, very vocal and get specific information around"},{"startTime":1571.613,"endTime":1580.781,"body":"macronutrients, how it's calculated, et cetera, et cetera."},{"startTime":1580.781,"endTime":1592.051,"body":"Or I would use one of the national change that ships frozen, especially one that has a"},{"startTime":1580.781,"endTime":1592.051,"body":"kind of relationship with the bodybuilding community."},{"startTime":1592.051,"endTime":1598.716,"body":"The one that I have clients use currently, I will use sometimes when I fly to the States"},{"startTime":1592.051,"endTime":1598.716,"body":"is Mega Fit Meals."},{"startTime":1598.716,"endTime":1600.049,"body":"oh"},{"startTime":1600.049,"endTime":1601.47,"body":"They've just been around for a while."},{"startTime":1601.47,"endTime":1607.794,"body":"have decent options and have world, not worldwide, nationwide distribution."},{"startTime":1607.794,"endTime":1618.97,"body":"There's numerous others like them, but that I would say is the likelihood of you getting"},{"startTime":1607.794,"endTime":1618.97,"body":"more consistency out of a company of that scale is likely higher than like the local mom"},{"startTime":1618.97,"endTime":1620.221,"body":"and pop place."},{"startTime":1620.488,"endTime":1622.399,"body":"Yeah, no, think that makes a lot of sense."},{"startTime":1622.399,"endTime":1634.853,"body":"And it's also exactly why it becomes so complicated to try and eat out at just a standard"},{"startTime":1622.399,"endTime":1634.853,"body":"restaurant when you're in a deficit of this sort, uh where like I can imagine, you know,"},{"startTime":1634.853,"endTime":1640.712,"body":"during my deficit, Kim and I would go out once a week to have our date night or whatever."},{"startTime":1640.712,"endTime":1649.334,"body":"And I would try and be as diligent as I could say order the eight ounce sirloin with a"},{"startTime":1640.712,"endTime":1649.334,"body":"side of veggies and"},{"startTime":1649.334,"endTime":1657.474,"body":"then I'd have some small starch source, whether that's like one piece of bread or like a"},{"startTime":1649.334,"endTime":1657.474,"body":"side of potato or something like that."},{"startTime":1657.474,"endTime":1664.714,"body":"But even when you're trying to be as diligent and precise as that, like you said, you"},{"startTime":1657.474,"endTime":1664.714,"body":"still don't know what oils the food is cooked in."},{"startTime":1664.714,"endTime":1673.354,"body":"And you go and try and estimate this stuff and you have to at least add another like 10 to"},{"startTime":1664.714,"endTime":1673.354,"body":"15 % fat on top of what you think is in there at a minimum."},{"startTime":1673.41,"endTime":1680.434,"body":"just because there's certainly seed oils and other things that these items are cooked in,"},{"startTime":1673.41,"endTime":1680.434,"body":"or there's butter on the vegetables or whatever."},{"startTime":1680.434,"endTime":1687.469,"body":"And even if you ask for it not to be, it's likely that it still ended up with some sort of"},{"startTime":1680.434,"endTime":1687.469,"body":"oil on it from the other things that are around it."},{"startTime":1687.469,"endTime":1698.135,"body":"So yeah, I just think it complicates things and provides more credence for why using these"},{"startTime":1687.469,"endTime":1698.135,"body":"really bodybuilding specific food prep companies or simply just doing the food prep on"},{"startTime":1698.135,"endTime":1700.246,"body":"your own at home probably makes the most sense."},{"startTime":1700.517,"endTime":1711.665,"body":"Yeah, it's a hard pill to swallow, but the more eating out that you do in a deficit, the"},{"startTime":1700.517,"endTime":1711.665,"body":"less success you will have."},{"startTime":1711.665,"endTime":1714.767,"body":"that is, you cannot argue against it, unfortunately."},{"startTime":1714.767,"endTime":1716.628,"body":"I really wish it were not true."},{"startTime":1716.628,"endTime":1725.474,"body":"And I like what you said, in most situations, I like to try and keep in one date night per"},{"startTime":1716.628,"endTime":1725.474,"body":"week, know, sort of thing."},{"startTime":1725.915,"endTime":1729.377,"body":"But it has to be progress dependent, right?"},{"startTime":1729.479,"endTime":1739.372,"body":"Typically, you what I do with a lot of clients, um but I try and build that in because I"},{"startTime":1729.479,"endTime":1739.372,"body":"do think it's important for many more reasons than just the pursuit of the goal,"},{"startTime":1739.372,"endTime":1740.512,"body":"obviously."},{"startTime":1741.812,"endTime":1749.655,"body":"Okay, so we've covered throwing money at our problems, and if we cannot throw money at our"},{"startTime":1741.812,"endTime":1749.655,"body":"problems, then we need to throw time at our problem."},{"startTime":1749.655,"endTime":1758.588,"body":"And this is the most common, right, because in many places, unless you're just that"},{"startTime":1749.655,"endTime":1758.588,"body":"bachelor who's now in his late 40s or whatever,"},{"startTime":1758.588,"endTime":1766.979,"body":"you know, Uber successful spending $300 or $400 per week on your private chefs, probably a"},{"startTime":1758.588,"endTime":1766.979,"body":"little bit cost prohibitive."},{"startTime":1766.979,"endTime":1775.999,"body":"The first thing I have here is the less decisions you have to make daily, the more"},{"startTime":1766.979,"endTime":1775.999,"body":"successful you will be because there is less that can go wrong."},{"startTime":1776.179,"endTime":1784.621,"body":"A comment I will make with with clients often is fat loss is effectively a controlled"},{"startTime":1776.179,"endTime":1784.621,"body":"experiment that we're running, right?"},{"startTime":1784.621,"endTime":1787.594,"body":"And like any good scientists, what should we do?"},{"startTime":1787.594,"endTime":1789.816,"body":"Reduce our number of variables."},{"startTime":1789.816,"endTime":1800.476,"body":"uh Far often people have way too many variables in their fat loss and there's just way too"},{"startTime":1789.816,"endTime":1800.476,"body":"many opportunities for leaks and places for things to go wrong."},{"startTime":1800.476,"endTime":1805.811,"body":"So uh most often when we're speaking about this, we're talking about."},{"startTime":1805.903,"endTime":1812.843,"body":"the mom, the dad, there's a family or even the busy executive manager, something like"},{"startTime":1805.903,"endTime":1812.843,"body":"that."},{"startTime":1812.843,"endTime":1815.603,"body":"There's a lot of decisions that already need to be made."},{"startTime":1815.603,"endTime":1821.043,"body":"We don't want to be trying to wrap up our call at 11 p.m."},{"startTime":1821.043,"endTime":1823.163,"body":"We have another call, or sorry, 11 a.m."},{"startTime":1823.163,"endTime":1830.263,"body":"We have another call at 11 45, run into the kitchen, chop up the chicken, put the rice in"},{"startTime":1823.163,"endTime":1830.263,"body":"the rice cooker."},{"startTime":1830.263,"endTime":1833.083,"body":"We don't wanna be making things day to day."},{"startTime":1833.164,"endTime":1837.849,"body":"for all of your meals because it is incredibly time prohibitive."},{"startTime":1837.849,"endTime":1844.982,"body":"Now, the next part of this is I like to speaking about finding a preparation schedule that"},{"startTime":1837.849,"endTime":1844.982,"body":"works for you."},{"startTime":1844.982,"endTime":1857.287,"body":"um And for me and what I used for a number of years and what I literally plan to go back"},{"startTime":1844.982,"endTime":1857.287,"body":"to is shopping on Sunday and prepping on Sunday."},{"startTime":1857.367,"endTime":1865.83,"body":"And I like to prepare through Friday afternoon at the very, I would say, least."},{"startTime":1865.83,"endTime":1866.211,"body":"Right."},{"startTime":1866.211,"endTime":1867.711,"body":"um"},{"startTime":1867.771,"endTime":1876.599,"body":"The other kind of opportunity, or not opportunity, but option is we do some sort of like"},{"startTime":1867.771,"endTime":1876.599,"body":"shop prep on Saturday or Sunday."},{"startTime":1876.599,"endTime":1878.571,"body":"Maybe you want your food a little bit fresher."},{"startTime":1878.571,"endTime":1880.643,"body":"That's a higher preference for you."},{"startTime":1880.643,"endTime":1884.767,"body":"But then every Wednesday, let's call it Wednesday, maybe Wednesday is a rest day."},{"startTime":1884.767,"endTime":1885.928,"body":"You don't train."},{"startTime":1885.928,"endTime":1888.93,"body":"On the way home from work, we stop at the grocery store."},{"startTime":1888.93,"endTime":1894.495,"body":"We re-up on supplies and we recook for, let's call it Wednesday through Saturday or"},{"startTime":1888.93,"endTime":1894.495,"body":"something like"},{"startTime":1894.827,"endTime":1900.391,"body":"I think what's most important is what is realistic for you and your schedule."},{"startTime":1900.391,"endTime":1906.367,"body":"And I just personally know I'm not gonna fucking go to the grocery store again on"},{"startTime":1900.391,"endTime":1906.367,"body":"Wednesday and cook again."},{"startTime":1906.367,"endTime":1907.426,"body":"I just wouldn't do it."},{"startTime":1907.426,"endTime":1919.751,"body":"Yeah, I actually relate to this model of prep much more than the one for people that have"},{"startTime":1907.426,"endTime":1919.751,"body":"no time and have all the money in the world, I guess."},{"startTime":1919.751,"endTime":1924.563,"body":"But uh I actually don't think that this method is that time consuming."},{"startTime":1924.563,"endTime":1932.076,"body":"And I think that people oftentimes get overwhelmed by the thought of doing their food"},{"startTime":1924.563,"endTime":1932.076,"body":"prep, thinking it's going to take up an entire day or something along those lines."},{"startTime":1932.076,"endTime":1937.018,"body":"But like, you know, the grocery shopping, OK, grocery shopping is half hour forty five."},{"startTime":1937.018,"endTime":1939.069,"body":"minutes, whatever it is, you need to do that."},{"startTime":1939.069,"endTime":1940.659,"body":"That's time consuming."},{"startTime":1940.739,"endTime":1952.563,"body":"But once I come home and you preheat the oven, you throw 10 or 12 chicken breasts on"},{"startTime":1940.739,"endTime":1952.563,"body":"there, you start a crock pot with some rice or however, whatever starch it is that you"},{"startTime":1952.563,"endTime":1954.083,"body":"want, potatoes, et cetera."},{"startTime":1954.083,"endTime":1957.844,"body":"uh And all of that gets kind of cooked simultaneously."},{"startTime":1957.844,"endTime":1960.705,"body":"You cook up a ton along the same time."},{"startTime":1960.705,"endTime":1963.726,"body":"You could cook your chicken and your veggies at the same temperature."},{"startTime":1963.726,"endTime":1964.6,"body":"So I could"},{"startTime":1964.6,"endTime":1974.508,"body":"I put out an entire tray of like broccoli and cauliflower and peppers and onions and just"},{"startTime":1964.6,"endTime":1974.508,"body":"throw those into the oven for more or less the same amount of time as the chicken and all"},{"startTime":1974.508,"endTime":1975.709,"body":"of that kind of cooks together."},{"startTime":1975.709,"endTime":1983.315,"body":"And then it comes out and it just gets packaged into separate kind of takeaway containers"},{"startTime":1975.709,"endTime":1983.315,"body":"or storage containers or whatever."},{"startTime":1983.315,"endTime":1989.444,"body":"And I honestly don't think that whole process of cooking it and packaging it takes more"},{"startTime":1983.315,"endTime":1989.444,"body":"than an hour."},{"startTime":1989.444,"endTime":1999.031,"body":"So if you add in the time for grocery shopping, maybe you're at like 90 minutes, 100"},{"startTime":1989.444,"endTime":1999.031,"body":"minutes, something along those lines, but to have the peace of mind of knowing that your"},{"startTime":1999.031,"endTime":2008.588,"body":"meals are just ready to go and when you need to, you can just pop up microwave something"},{"startTime":1999.031,"endTime":2008.588,"body":"for two minutes and boom, you have like a fully healthy meal ready to go."},{"startTime":2008.588,"endTime":2011.861,"body":"That was always kind of the approach that I would take throughout the years."},{"startTime":2011.861,"endTime":2014.133,"body":"Yeah, mine was very similar."},{"startTime":2014.194,"endTime":2019.931,"body":"Anytime a client, typically like newer clients and they're like, I just did my first, you"},{"startTime":2014.194,"endTime":2019.931,"body":"know, food prep."},{"startTime":2019.931,"endTime":2021.166,"body":"It took me like four hours."},{"startTime":2021.166,"endTime":2023.865,"body":"I'm like, hold on, what are we doing?"},{"startTime":2023.865,"endTime":2025.908,"body":"Why is it taking us this long?"},{"startTime":2025.908,"endTime":2029.051,"body":"And something that I found that people do is,"},{"startTime":2029.583,"endTime":2030.954,"body":"It's both a blessing and a curse, right?"},{"startTime":2030.954,"endTime":2038.96,"body":"Like in the world of like Instagram and Pinterest and things like that, there's this"},{"startTime":2030.954,"endTime":2038.96,"body":"really cool cooking things and like a lot of these like macro friendly meals, but they're,"},{"startTime":2038.96,"endTime":2041.181,"body":"they look glorious on Instagram."},{"startTime":2041.181,"endTime":2051.368,"body":"They are very time consuming because you're preparing these like low calorie sauces from"},{"startTime":2041.181,"endTime":2051.368,"body":"scratch and a lot of that stuff in the time just really adds up."},{"startTime":2051.409,"endTime":2056.29,"body":"I would strongly encourage everyone to focus on simplicity, right?"},{"startTime":2056.29,"endTime":2062.044,"body":"especially if this is a endeavor that you have failed at in the past."},{"startTime":2062.1040000000003,"endTime":2064.416,"body":"We just need to get our feet into the water."},{"startTime":2064.416,"endTime":2070.46,"body":"We don't need to go in chest deep with commitment of making sauces from scratch, et"},{"startTime":2064.416,"endTime":2070.46,"body":"cetera, et cetera."},{"startTime":2070.46,"endTime":2081.278,"body":"There's especially in like the United States or something like that, where we have"},{"startTime":2070.46,"endTime":2081.278,"body":"numerous companies now who have these very low calorie sauces like the G Hughes barbecue."},{"startTime":2081.278,"endTime":2083.479,"body":"There's the noble foods."},{"startTime":2083.479,"endTime":2084.811,"body":"oh"},{"startTime":2084.811,"endTime":2087.803,"body":"Some of the companies are making like sugar-free ketchups and stuff now."},{"startTime":2087.803,"endTime":2094.309,"body":"Like there's no real need to make sauces from scratch, especially when you're strapped for"},{"startTime":2087.803,"endTime":2094.309,"body":"time, you know?"},{"startTime":2094.309,"endTime":2099.513,"body":"So I think that's a really important facet is keep things simple."},{"startTime":2099.653,"endTime":2108.581,"body":"Once you have your routine down, like Brian said, you're hot lapping the oven, the meats"},{"startTime":2099.653,"endTime":2108.581,"body":"on the grill, something like that, rice is in the rice cooker."},{"startTime":2108.581,"endTime":2112.804,"body":"Then you can get fancy once you're becoming much more time efficient."},{"startTime":2113.064,"endTime":2114.233,"body":"Another thing that"},{"startTime":2114.233,"endTime":2118.704,"body":"I'd like to add here is invest in some, what would you call it?"},{"startTime":2118.704,"endTime":2119.204,"body":"What would you call it?"},{"startTime":2119.204,"endTime":2119.924,"body":"Like a rice cooker?"},{"startTime":2119.924,"endTime":2121.364,"body":"Would that be like an appliance?"},{"startTime":2121.364,"endTime":2123.864,"body":"I feel like it's a small appliance."},{"startTime":2123.864,"endTime":2126.295,"body":"Invest in things that will make your life easier."},{"startTime":2126.295,"endTime":2132.975,"body":"I cooked rice on the stove in a pot until I was probably like 27, 28 years old."},{"startTime":2132.975,"endTime":2140.501,"body":"And I fucked it up constantly because I would forget and then it would like burn in there"},{"startTime":2132.975,"endTime":2140.501,"body":"and."},{"startTime":2140.501,"endTime":2143.952,"body":"The rice cooker is so brainless."},{"startTime":2144.953,"endTime":2146.754,"body":"It's the easiest thing in the world."},{"startTime":2146.754,"endTime":2147.654,"body":"It does everything for you."},{"startTime":2147.654,"endTime":2153.857,"body":"You just put one-to-one water to rice in there and you just press a button and walk away"},{"startTime":2147.654,"endTime":2153.857,"body":"and it's done sort of thing."},{"startTime":2153.857,"endTime":2164.962,"body":"So I would strongly encourage these things that allow you to make larger quantities but"},{"startTime":2153.857,"endTime":2164.962,"body":"also significantly reduce the amount of investment of your time and skill into preparing"},{"startTime":2164.962,"endTime":2166.344,"body":"things at an adequate level."},{"startTime":2166.344,"endTime":2167.085,"body":"Yeah, absolutely."},{"startTime":2167.085,"endTime":2171.056,"body":"The rice cooker has been one of the best and you said you didn't have it till 27."},{"startTime":2171.056,"endTime":2172.487,"body":"I didn't have it till two years ago."},{"startTime":2172.487,"endTime":2173.431,"body":"So was like 40."},{"startTime":2173.431,"endTime":2177.074,"body":"I was literally just cooking cooking rice stovetop all the time."},{"startTime":2177.074,"endTime":2183.98,"body":"I never forgot about it and messed it up, but it's definitely less efficient than using"},{"startTime":2177.074,"endTime":2183.98,"body":"the rice cooker for sure."},{"startTime":2184.377,"endTime":2185.207,"body":"Yeah."},{"startTime":2185.867,"endTime":2186.528,"body":"Okay."},{"startTime":2186.528,"endTime":2190.279,"body":"Now moving on a little bit diving in a little bit deeper."},{"startTime":2190.279,"endTime":2202.072,"body":"One of the things that depends on on you as a person, I am much more of a fan of food"},{"startTime":2190.279,"endTime":2202.072,"body":"prepping as opposed to meal prepping."},{"startTime":2202.072,"endTime":2213.145,"body":"And what I mean by that is I'm typically going to recommend like bulk cooking, two"},{"startTime":2202.072,"endTime":2213.145,"body":"different meat sources, two to three different carbs sources, and like two to four"},{"startTime":2213.145,"endTime":2214.267,"body":"vegetables."},{"startTime":2214.267,"endTime":2222.587,"body":"for your like prep duration, whether that's, like I said, Sunday to Wednesday or Sunday"},{"startTime":2214.267,"endTime":2222.587,"body":"to, you know, Friday, Saturday, whatever that is."},{"startTime":2222.587,"endTime":2232.107,"body":"And then putting those in their respective larger containers and then maybe the night"},{"startTime":2222.587,"endTime":2232.107,"body":"before work, the morning of whatever works with your schedule and when you have time,"},{"startTime":2232.227,"endTime":2237.847,"body":"weighing out what you need for that meal, whichever it is, and then going from there."},{"startTime":2237.847,"endTime":2241.647,"body":"I don't love the pre-packaged."},{"startTime":2242.105,"endTime":2246.037,"body":"You know, here's my Thursday lunch sort of thing in the fridge."},{"startTime":2246.037,"endTime":2256.285,"body":"It provides very there's no there's no room for flexibility in that when they're"},{"startTime":2246.037,"endTime":2256.285,"body":"partitioned as such, because maybe Wednesday night you come back."},{"startTime":2256.285,"endTime":2256.775,"body":"I don't know."},{"startTime":2256.775,"endTime":2258.766,"body":"Your husband surprises you."},{"startTime":2258.906,"endTime":2260.187,"body":"You got a promotion at work."},{"startTime":2260.187,"endTime":2262.098,"body":"He's taking you out to dinner or something like that."},{"startTime":2262.098,"endTime":2266.191,"body":"And I'm big on these little, you know, things being celebrated as well."},{"startTime":2267.152,"endTime":2271.995,"body":"With when everything's perfectly prepackaged, you cannot pivot."},{"startTime":2271.995,"endTime":2274.457,"body":"where it's significantly harder to pivot."},{"startTime":2274.457,"endTime":2283.486,"body":"Whereas when we have things bulk-weight out, we can pivot a little bit more, and it's just"},{"startTime":2274.457,"endTime":2283.486,"body":"less time consuming on the front end ah there."},{"startTime":2283.486,"endTime":2284.728,"body":"How do you typically do it?"},{"startTime":2284.728,"endTime":2290.903,"body":"Yeah, I, you know, I actually don't tend to cook multiple sources at the same time."},{"startTime":2290.903,"endTime":2300.091,"body":"I guess when you talk about the time commitment to doing this, that's one of the big"},{"startTime":2290.903,"endTime":2300.091,"body":"factors where if you're cooking multiple types of meat, and multiple types of starch, I"},{"startTime":2300.091,"endTime":2306.817,"body":"feel like you start having to double up the time that you're doing because it's unlikely"},{"startTime":2300.091,"endTime":2306.817,"body":"that you're able to kind of cook everything at the same time."},{"startTime":2306.817,"endTime":2312.822,"body":"So you have like your 30 to 40 minutes for this one thing, and then you have to take it"},{"startTime":2306.817,"endTime":2312.822,"body":"out and 30 to 40 minutes for the next thing and"},{"startTime":2312.926,"endTime":2315.909,"body":"whatever, or like one meets on the grill, one meets in the oven."},{"startTime":2315.909,"endTime":2324.778,"body":"uh I tend to just look at so I do a, I would do a Sunday and a Wednesday or a Saturday,"},{"startTime":2315.909,"endTime":2324.778,"body":"Wednesday type thing like you suggested."},{"startTime":2324.778,"endTime":2329.803,"body":"And the first half of the week, I would usually use one starch one protein combo."},{"startTime":2329.803,"endTime":2334.507,"body":"And then in the second half of the week, I would use a different starch and a different"},{"startTime":2329.803,"endTime":2334.507,"body":"protein combo."},{"startTime":2334.507,"endTime":2337.23,"body":"And that just seemed to work the most streamlined for me."},{"startTime":2337.23,"endTime":2338.05,"body":"Yeah."},{"startTime":2338.381,"endTime":2345.688,"body":"question because what I'm what I'm alluding to is I think at the end of the week we're"},{"startTime":2338.381,"endTime":2345.688,"body":"going to end up with effectively the same amount of things."},{"startTime":2345.688,"endTime":2354.516,"body":"So let's say with your approach, you know, Sunday to Monday, Sunday to Wednesday or"},{"startTime":2345.688,"endTime":2354.516,"body":"whatever would would lunch and dinner be nearly identical?"},{"startTime":2354.516,"endTime":2358.411,"body":"Let's call it like chicken, potato, chicken, potato and veg."},{"startTime":2358.502,"endTime":2363.216,"body":"So in theory, mean, maybe if I was living alone, that would be the case."},{"startTime":2363.216,"endTime":2377.098,"body":"But given that there are family and other people that depend on me, I'm primarily prepping"},{"startTime":2363.216,"endTime":2377.098,"body":"for lunch for sure, and then possibly making that into a second meal that isn't dinner."},{"startTime":2377.098,"endTime":2382.964,"body":"So maybe it's like I'm preparing chicken, rice, and veggies in the oven on a tray,"},{"startTime":2377.098,"endTime":2382.964,"body":"whatever."},{"startTime":2382.964,"endTime":2385.988,"body":"And that becomes a meal at, say, 11 AM and at"},{"startTime":2385.988,"endTime":2386.749,"body":"or 3pm."},{"startTime":2386.749,"endTime":2390.762,"body":"So I'm eating the same thing, those two meals, but then dinner is kind of up in the air."},{"startTime":2390.762,"endTime":2394.965,"body":"And that's one that is variable based on what my family is having."},{"startTime":2394.965,"endTime":2404.471,"body":"an example there might be like, Hey, the kids want cheeseburgers and, and so I'll call it"},{"startTime":2394.965,"endTime":2404.471,"body":"mashed potatoes or something along those lines."},{"startTime":2404.471,"endTime":2409.455,"body":"And so I'm like, okay, well, I need to cook cheeseburgers and mashed potatoes for the"},{"startTime":2404.471,"endTime":2409.455,"body":"kids."},{"startTime":2409.675,"endTime":2413.729,"body":"So for me, what that becomes is a burger with"},{"startTime":2413.729,"endTime":2418.151,"body":"likely without a bun, likely without cheese, but it really depends on where we are in"},{"startTime":2413.729,"endTime":2418.151,"body":"prep."},{"startTime":2418.151,"endTime":2427.685,"body":"Because I've also talked about this before on previous podcasts where the beginning of"},{"startTime":2418.151,"endTime":2427.685,"body":"prep or even call it off season might have two burgers with cheese, with a bun, with"},{"startTime":2427.685,"endTime":2429.576,"body":"mashed potatoes and whatever."},{"startTime":2429.576,"endTime":2435.038,"body":"And then as prep goes on, it's like the two cheeseburgers with the bun become two"},{"startTime":2429.576,"endTime":2435.038,"body":"cheeseburgers with no bun."},{"startTime":2435.038,"endTime":2440.881,"body":"Then it becomes two cheeseburgers with only one piece of cheese on the two burgers and no"},{"startTime":2435.038,"endTime":2440.881,"body":"bun."},{"startTime":2440.881,"endTime":2441.899,"body":"And then it's like,"},{"startTime":2441.899,"endTime":2446.332,"body":"Okay, two burgers with no cheese and no bun, and then it's two burgers with no cheese, no"},{"startTime":2441.899,"endTime":2446.332,"body":"bun."},{"startTime":2446.332,"endTime":2448.793,"body":"And instead of mashed potatoes, it's a baked potato."},{"startTime":2448.793,"endTime":2457.338,"body":"And like, so there's these different kind of processes that you go through eliminating the"},{"startTime":2448.793,"endTime":2457.338,"body":"things that are adding extra calories that aren't providing you a bunch of benefit."},{"startTime":2457.338,"endTime":2465.342,"body":"And so what those precise prep meals look like, gonna change over time as the need for"},{"startTime":2457.338,"endTime":2465.342,"body":"calories decreases."},{"startTime":2465.483,"endTime":2470.147,"body":"So in that case of the family eating burgers, of course it would depend where I am in the"},{"startTime":2465.483,"endTime":2470.147,"body":"prep."},{"startTime":2470.147,"endTime":2474.191,"body":"but it's likely that if they're having cheeseburgers for me, I'm cooking the burger up."},{"startTime":2474.191,"endTime":2476.267,"body":"At some point I'm not having the bun."},{"startTime":2476.267,"endTime":2479.865,"body":"I may or may not have the cheese and then the potato source needs to get modified."},{"startTime":2479.865,"endTime":2484.188,"body":"So the mashed potatoes, I probably will still eat mashed potatoes."},{"startTime":2484.188,"endTime":2492.835,"body":"Like I'm not gonna cook a separate type of potatoes, but maybe I extract my potatoes out"},{"startTime":2484.188,"endTime":2492.835,"body":"before adding the butter and the milk and all of these things."},{"startTime":2492.835,"endTime":2496.637,"body":"And I, for me, it's like, okay, I had a little bit of skim milk and maybe like."},{"startTime":2496.657,"endTime":2498.828,"body":"tablespoon of butter or something like that."},{"startTime":2498.828,"endTime":2505.431,"body":"Whereas the rest of the mashed potatoes has like three tablespoons of butter and whole"},{"startTime":2498.828,"endTime":2505.431,"body":"milk or cream or something along those lines."},{"startTime":2505.551,"endTime":2514.505,"body":"So I think you just you can take the meal that you're creating for the family and you can"},{"startTime":2505.551,"endTime":2514.505,"body":"kind of pair it down to make it fit whatever your needs are."},{"startTime":2514.99,"endTime":2515.871,"body":"Absolutely."},{"startTime":2515.871,"endTime":2522.176,"body":"I'm really glad that we paused there for you to for you to explain that because you did so"},{"startTime":2515.871,"endTime":2522.176,"body":"very, very wonderfully."},{"startTime":2522.176,"endTime":2534.726,"body":"What I was originally getting at in my question, which I'll just cover something that I"},{"startTime":2522.176,"endTime":2534.726,"body":"would typically do was to like two meats, two starches and two to four vegetables."},{"startTime":2534.726,"endTime":2539.53,"body":"My lunches Monday through Friday would be the one one of those."},{"startTime":2539.53,"endTime":2541.642,"body":"And my dinners would be the same."},{"startTime":2541.642,"endTime":2544.454,"body":"But if we wanted to be a little bit more time efficient,"},{"startTime":2544.454,"endTime":2546.034,"body":"and only cook one thing at a time."},{"startTime":2546.034,"endTime":2549.956,"body":"We just have the same lunch and dinner Monday, Tuesday, Wednesday."},{"startTime":2549.956,"endTime":2552.496,"body":"Let's call it chicken rice, broccoli."},{"startTime":2552.516,"endTime":2557.718,"body":"then Thursday, what comes after Thursday, Thursday, Friday, Saturday."},{"startTime":2557.718,"endTime":2564.64,"body":"Let's say we do like a sirloin rice and whatever, whatever, like kimchi, something like"},{"startTime":2557.718,"endTime":2564.64,"body":"that."},{"startTime":2565.48,"endTime":2570.721,"body":"At the end, by the time you get to Saturday, you're still having like six meals of this,"},{"startTime":2565.48,"endTime":2570.721,"body":"six meals of that."},{"startTime":2570.721,"endTime":2572.648,"body":"It's just whether you do the same meal."},{"startTime":2572.648,"endTime":2577.019,"body":"two times per day change after three days or, you know, one per day over six."},{"startTime":2577.019,"endTime":2577.37,"body":"right."},{"startTime":2577.37,"endTime":2577.962,"body":"Yeah."},{"startTime":2577.962,"endTime":2582.084,"body":"So I think like, I don't think either is better, right?"},{"startTime":2582.084,"endTime":2591.618,"body":"It's like I said, right now I'm personally doing the, what would be the latter, having the"},{"startTime":2582.084,"endTime":2591.618,"body":"same lunch and dinner, but for numerous years I would do the former, right?"},{"startTime":2591.618,"endTime":2596.079,"body":"Where I would have a different lunch and dinner, but consistently, you know, throughout"},{"startTime":2591.618,"endTime":2596.079,"body":"the week."},{"startTime":2596.079,"endTime":2604.603,"body":"So I think it's whatever works for you, you know, what amount of variation you need to"},{"startTime":2596.079,"endTime":2604.603,"body":"keep your head in the game."},{"startTime":2604.603,"endTime":2606.404,"body":"And then I would say no more than that."},{"startTime":2606.404,"endTime":2607.355,"body":"uh"},{"startTime":2607.355,"endTime":2613.325,"body":"while you have again a lofty ambitious, you know, body composition related pursuit."},{"startTime":2613.548,"endTime":2613.968,"body":"Yeah."},{"startTime":2613.968,"endTime":2615.588,"body":"I'll just throw one more example in."},{"startTime":2615.588,"endTime":2623.428,"body":"Cause a lot of times, you know, I've had people friends that be comment and be like, wait,"},{"startTime":2615.588,"endTime":2623.428,"body":"you're dieting and you're, you're having spaghetti bolognese or something along those"},{"startTime":2623.428,"endTime":2624.208,"body":"lines."},{"startTime":2624.208,"endTime":2628.888,"body":"And it's like at home, we might make the kids are like, Hey, I spaghetti bolognese for"},{"startTime":2624.208,"endTime":2628.888,"body":"dinner."},{"startTime":2628.888,"endTime":2638.028,"body":"And so I might make up a huge, uh, tray of beef, a ground beef and throw, you know, some,"},{"startTime":2628.888,"endTime":2638.028,"body":"some calories, some tomato sauce in there or something like that."},{"startTime":2638.028,"endTime":2642.368,"body":"And then when I serve it to the kids, it's like a little bit of beef."},{"startTime":2642.44,"endTime":2646.791,"body":"and a lot of pasta and like some butter on there and like some Parmesan cheese and"},{"startTime":2642.44,"endTime":2646.791,"body":"whatever."},{"startTime":2646.791,"endTime":2657.844,"body":"And it's like the whole thing that you would want for me that turns into a huge portion of"},{"startTime":2646.791,"endTime":2657.844,"body":"beef and tomato sauce and maybe some pasta like dry pasta with nothing on it."},{"startTime":2657.844,"endTime":2660.645,"body":"And so it's like, it's not perfect."},{"startTime":2660.645,"endTime":2669.367,"body":"doesn't, it doesn't satisfy necessarily the precise nature of exactly what you would want"},{"startTime":2660.645,"endTime":2669.367,"body":"if maybe you were living alone without kids and a family and stuff."},{"startTime":2669.367,"endTime":2671.946,"body":"But given the constraints of what you have,"},{"startTime":2671.946,"endTime":2681.399,"body":"being able to take a larger portion of call it 96 for 93, seven meat with some tomato"},{"startTime":2671.946,"endTime":2681.399,"body":"sauce, which is for the most part, just water and tomatoes."},{"startTime":2682.88,"endTime":2690.583,"body":"If you're not getting one that's like high in sugar or something like that, then then"},{"startTime":2682.88,"endTime":2690.583,"body":"yeah, I mean, you're able to make that meal into something that is compatible with your"},{"startTime":2690.583,"endTime":2694.804,"body":"goals, even if from the outside, it might look at like it wouldn't be."},{"startTime":2695.217,"endTime":2702.913,"body":"Yeah, and I think the ultimately the most important thing, right, that we're breaking down"},{"startTime":2695.217,"endTime":2702.913,"body":"here when people will say things like that."},{"startTime":2702.973,"endTime":2707.437,"body":"What are the results that you are that your approach is currently providing?"},{"startTime":2707.437,"endTime":2708.037,"body":"Right."},{"startTime":2708.037,"endTime":2722.479,"body":"We all know what an optimal let's let's say an ideal range of fat loss per week is or what"},{"startTime":2708.037,"endTime":2722.479,"body":"we will use as a proxy, which is half a percent to one percent total body mass reduction"},{"startTime":2722.479,"endTime":2723.21,"body":"per week."},{"startTime":2723.21,"endTime":2725.243,"body":"If you're falling within that threshold,"},{"startTime":2725.243,"endTime":2736.151,"body":"and your approximate rate of loss per week works with your timeline by the time you want"},{"startTime":2725.243,"endTime":2736.151,"body":"to be done, et cetera, et cetera, then leverage flexibility to your nature, right?"},{"startTime":2736.151,"endTime":2739.573,"body":"Like Brian's using here, but I bet Brian, right?"},{"startTime":2739.573,"endTime":2745.49,"body":"Let's say you're dieting and you're not meeting your minimum threshold rate of loss,"},{"startTime":2739.573,"endTime":2745.49,"body":"right?"},{"startTime":2745.49,"endTime":2746.998,"body":"It's not working."},{"startTime":2746.998,"endTime":2753.997,"body":"Are you going to be like, well, I'm going to have the pasta tonight, you know, even though"},{"startTime":2746.998,"endTime":2753.997,"body":"my body weight hasn't gone down in like nine days, you wouldn't because you're like,"},{"startTime":2753.997,"endTime":2754.696,"body":"I wouldn't."},{"startTime":2754.696,"endTime":2761.305,"body":"this endeavor that I'm after, my current approach isn't working, I'm just gonna continue"},{"startTime":2754.696,"endTime":2761.305,"body":"doing the same thing, like no, you would pivot."},{"startTime":2761.305,"endTime":2769.12,"body":"So it's like almost everything we always talk about, contextually dependent in this"},{"startTime":2761.305,"endTime":2769.12,"body":"context upon results."},{"startTime":2769.12,"endTime":2772.342,"body":"Yeah, where you are in your diet and then what's required of you at that point."},{"startTime":2772.342,"endTime":2779.457,"body":"Cause like to that same example in the beginning, I may have been able to have more pasta,"},{"startTime":2772.342,"endTime":2779.457,"body":"maybe some Parmesan cheese on it, et cetera."},{"startTime":2779.457,"endTime":2788.814,"body":"But over the course of the diet, the Parmesan cheese goes, then the amount of pasta goes"},{"startTime":2779.457,"endTime":2788.814,"body":"and still the meat portion more or less stays the same because we know when it's diet,"},{"startTime":2788.814,"endTime":2792.137,"body":"when we're dieting that it's really important that you hit a minimum threshold of protein."},{"startTime":2792.137,"endTime":2793.237,"body":"Exactly."},{"startTime":2793.558,"endTime":2800.774,"body":"Now, one thing that I think what we'll touch on next is because I think it's really"},{"startTime":2793.558,"endTime":2800.774,"body":"relevant at this point."},{"startTime":2800.774,"endTime":2807.309,"body":"Another approach that sometimes people use is we're making dinners fresh, very similar to"},{"startTime":2800.774,"endTime":2807.309,"body":"like Brian said, but with him and his family."},{"startTime":2807.51,"endTime":2809.831,"body":"And then we cook extra."},{"startTime":2809.851,"endTime":2818.318,"body":"And then we have lunch the next day that was the same meal as dinner the night before."},{"startTime":2818.318,"endTime":2819.269,"body":"Like that's pretty common."},{"startTime":2819.269,"endTime":2821.889,"body":"We just call that like leftovers, right?"},{"startTime":2821.889,"endTime":2830.035,"body":"um I don't particularly love this approach because there's too many variables, right?"},{"startTime":2830.036,"endTime":2833.859,"body":"We don't know how much leftover there is going to be."},{"startTime":2833.859,"endTime":2838.131,"body":"Maybe the kids are hitting some growth spurt and they start eating a lot more."},{"startTime":2838.131,"endTime":2844.477,"body":"And now your lunch, you're short on your protein by like, I don't know, 30 grams,"},{"startTime":2838.131,"endTime":2844.477,"body":"something like that."},{"startTime":2844.477,"endTime":2851.689,"body":"And it leaves us leading back to one of the first things I said at the beginning of the"},{"startTime":2844.477,"endTime":2851.689,"body":"episode, more variables."},{"startTime":2851.689,"endTime":2856.653,"body":"and the more decisions we need to make in a day, the less successful we will be over time."},{"startTime":2856.653,"endTime":2864.588,"body":"So it's an approach that people commonly use, but I think it unfortunately doesn't work"},{"startTime":2856.653,"endTime":2864.588,"body":"out as well as people think."},{"startTime":2864.588,"endTime":2868.892,"body":"And it's literally because of just extra variables every single day."},{"startTime":2868.892,"endTime":2872.594,"body":"Can I throw in a question that wasn't on our outline real quick?"},{"startTime":2872.654,"endTime":2883.951,"body":"So what strategies do you use with clients when they're kind of deeper into this process"},{"startTime":2872.654,"endTime":2883.951,"body":"and they have their structured meals that are planned out, but they're finding that"},{"startTime":2883.951,"endTime":2886.222,"body":"they're getting really hungry between meals."},{"startTime":2886.222,"endTime":2895.668,"body":"uh know, it, is it, know, try and ignore it and drink some water, see if that will fill"},{"startTime":2886.222,"endTime":2895.668,"body":"you up, you know, have an electrolyte drink with some element."},{"startTime":2896.073,"endTime":2903.42,"body":"go for a walk, like kind of what are the top strategies that you use to kind of curb some"},{"startTime":2896.073,"endTime":2903.42,"body":"of that hunger when people are deeper into the dieting stage?"},{"startTime":2903.639,"endTime":2909.1,"body":"So I would say it depends on our, really how lean we are, right?"},{"startTime":2909.1,"endTime":2920.264,"body":"um If we're pretty lean for a male, let's call it like we're 11%, you know, for like"},{"startTime":2909.1,"endTime":2920.264,"body":"lifestyle lean for a woman, let's call it about like 20, something like that."},{"startTime":2920.264,"endTime":2927.506,"body":"um The first thing I'm gonna start doing is shifting around foods to more voluminous"},{"startTime":2920.264,"endTime":2927.506,"body":"foods."},{"startTime":2927.506,"endTime":2931.026,"body":"So if someone's still having a banana, I'm like, you don't have a banana anymore."},{"startTime":2931.026,"endTime":2933.077,"body":"Now you have strawberries, right?"},{"startTime":2933.077,"endTime":2936.028,"body":"If someone's still eating rice, you don't eat rice anymore."},{"startTime":2936.028,"endTime":2941.791,"body":"We eat quinoa or a boiled potato or a winter squash or something like that."},{"startTime":2941.791,"endTime":2945.183,"body":"If someone's having carrots, you don't eat carrots anymore."},{"startTime":2945.183,"endTime":2946.343,"body":"You eat squash now."},{"startTime":2946.343,"endTime":2958.179,"body":"So like, that's the first thing I'm going to typically comb through is what medium to high"},{"startTime":2946.343,"endTime":2958.179,"body":"density foods are in the diet that we can replace with like low density foods."},{"startTime":2958.972,"endTime":2963.955,"body":"One of the things I found effective is to just snack on vegetables between meals."},{"startTime":2963.955,"endTime":2966.436,"body":"And I know you just kind of food on carrots."},{"startTime":2966.436,"endTime":2975.381,"body":"But like, one of the things that I would always find effective is shit, there's like three"},{"startTime":2966.436,"endTime":2975.381,"body":"hours till my next meal, I'm really hungry, let me knock out like a carrot or two here or"},{"startTime":2975.381,"endTime":2978.723,"body":"like make a pot of broccoli or something along those lines."},{"startTime":2978.723,"endTime":2983.426,"body":"And I'll just have these extra calories, maybe I'll cut them off of the meal when they"},{"startTime":2978.723,"endTime":2983.426,"body":"come."},{"startTime":2983.426,"endTime":2988.119,"body":"Or I'll just be like, hey, I had a few carrots, it's like 20 or 30 calories, like I'm not"},{"startTime":2983.426,"endTime":2988.119,"body":"like super stressed."},{"startTime":2988.119,"endTime":2996.877,"body":"Yeah, I mean, I think something we said like a lot earlier in the episode when we were"},{"startTime":2988.119,"endTime":2996.877,"body":"talking about vegetables around that, like seven to 800 gram threshold."},{"startTime":2996.877,"endTime":3003.273,"body":"Anyone who's really at that threshold in the diet and eating that much, unless like."},{"startTime":3003.273,"endTime":3011.32,"body":"Unless you're like getting on stage or something like that, if you're actually eat, I"},{"startTime":3003.273,"endTime":3011.32,"body":"mean, let's let's say we have let's let's make it pretty simple, three meals per day, plus"},{"startTime":3011.32,"endTime":3013.142,"body":"like a post workout, right?"},{"startTime":3013.142,"endTime":3015.251,"body":"We're not having vegetables in our post workout."},{"startTime":3015.251,"endTime":3018.811,"body":"So we're taking that 800 and we're dividing it by three, right?"},{"startTime":3018.811,"endTime":3033.851,"body":"That's what to like 275 ish grams of vegetables per per meal You're gonna be rather"},{"startTime":3018.811,"endTime":3033.851,"body":"satiated unless you have like an insane amount of Cardiovascular activity or something"},{"startTime":3033.851,"endTime":3034.331,"body":"like that."},{"startTime":3034.331,"endTime":3036.351,"body":"But then again, I'm gonna look at like rate of loss."},{"startTime":3036.351,"endTime":3038.811,"body":"Are we cruising on a rate of loss?"},{"startTime":3038.811,"endTime":3044.875,"body":"Let's put some more food in there are certain times where like hunger is just"},{"startTime":3044.987,"endTime":3051.09,"body":"part of the game, you know, and, and I hate to say this, but just dealing with it."},{"startTime":3051.09,"endTime":3059.784,"body":"But there's kind of like the two sides of hunger, there's like the psychological hunger,"},{"startTime":3051.09,"endTime":3059.784,"body":"and then there's like the actual physical, like that that pointing feeling like that"},{"startTime":3059.784,"endTime":3062.925,"body":"digging into your stomach that you can like feel inside."},{"startTime":3062.925,"endTime":3066.578,"body":"um It's it's a feeling."},{"startTime":3066.578,"endTime":3070.339,"body":"But one of the things that's very strange with hunger, I mean,"},{"startTime":3070.379,"endTime":3071.929,"body":"Maybe I shouldn't say hunger is a feeling."},{"startTime":3071.929,"endTime":3074.52,"body":"think hunger is a sensation, right?"},{"startTime":3074.74,"endTime":3077.901,"body":"And I'm, you know, could be a little bit wrong."},{"startTime":3077.901,"endTime":3085.213,"body":"There's oftentimes we have feelings and or sensations that do not need to be acted upon,"},{"startTime":3077.901,"endTime":3085.213,"body":"right?"},{"startTime":3085.213,"endTime":3087.724,"body":"Like I'm sure at work, right?"},{"startTime":3087.724,"endTime":3096.046,"body":"One of your coworkers pisses you off and you have like a feeling that you hate them and"},{"startTime":3087.724,"endTime":3096.046,"body":"want to tell them like how fucking stupid they are in front of the office."},{"startTime":3096.046,"endTime":3098.423,"body":"But you don't do that because it would be like,"},{"startTime":3098.423,"endTime":3107.577,"body":"Culturally unacceptable for you to do that and your job is probably at stake But hunger is"},{"startTime":3098.423,"endTime":3107.577,"body":"one of these weird kind of things where it's like fuck."},{"startTime":3107.577,"endTime":3108.627,"body":"I'm hungry."},{"startTime":3108.627,"endTime":3116.371,"body":"It's bad I need to do something about it where Oftentimes it really isn't I mean"},{"startTime":3108.627,"endTime":3116.371,"body":"eventually it will get there."},{"startTime":3116.371,"endTime":3119.642,"body":"Don't get me wrong like hunger can get Incredibly high."},{"startTime":3119.642,"endTime":3122.213,"body":"I I mean you can fucking die from it, right?"},{"startTime":3122.213,"endTime":3126.955,"body":"But it's also typically corresponding with"},{"startTime":3127.059,"endTime":3132.718,"body":"a very good rate of loss as long as food is adequately selected."},{"startTime":3132.718,"endTime":3133.42,"body":"Yeah."},{"startTime":3133.42,"endTime":3134.32,"body":"I actually."},{"startTime":3134.32,"endTime":3145.573,"body":"I like to think back and try to get in touch with the evolutionary side of where we came"},{"startTime":3134.32,"endTime":3145.573,"body":"from and thinking about all of the famines that have occurred over time."},{"startTime":3145.733,"endTime":3151.275,"body":"And I sort of just try to embrace hunger."},{"startTime":3151.275,"endTime":3160.177,"body":"it's not something that everyone can do, but I think one of the things that's really"},{"startTime":3151.275,"endTime":3160.177,"body":"helped me is that I've done a series of three-day fasts throughout my life."},{"startTime":3160.177,"endTime":3161.758,"body":"I've done it a few times."},{"startTime":3163.042,"endTime":3169.684,"body":"If you ever do that, or it's just like a three day water fast, what you'll find is that"},{"startTime":3163.042,"endTime":3169.684,"body":"the first day is really, really hard and you feel awful."},{"startTime":3169.684,"endTime":3172.685,"body":"The second day is maybe even harder than the first day."},{"startTime":3172.685,"endTime":3176.936,"body":"And then the third day is like a state of euphoria and you're not like hungry at all"},{"startTime":3172.685,"endTime":3176.936,"body":"anymore."},{"startTime":3176.936,"endTime":3179.767,"body":"And you have this insane energy and it's crazy."},{"startTime":3179.767,"endTime":3186.08,"body":"And going through those first two days kind of allows you to put things in perspective"},{"startTime":3179.767,"endTime":3186.08,"body":"with hunger."},{"startTime":3186.08,"endTime":3187.878,"body":"Like, first of all, we're in"},{"startTime":3187.878,"endTime":3191.741,"body":"for most part, the first world or at least some sort of country that has access to food."},{"startTime":3191.741,"endTime":3194.532,"body":"So it's not like we're going to die of hunger."},{"startTime":3194.593,"endTime":3205.951,"body":"So I think embracing that hunger and being like, hey, this is something that I am going to"},{"startTime":3194.593,"endTime":3205.951,"body":"prove that I am stronger than this and kind of reframing the way you look at hunger"},{"startTime":3205.951,"endTime":3209.843,"body":"instead of like, I'm hungry, ping, ping, ping, go get food immediately."},{"startTime":3209.964,"endTime":3212.185,"body":"It's kind of like, okay, I am hungry."},{"startTime":3212.185,"endTime":3213.956,"body":"Let me accept that I am hungry."},{"startTime":3213.956,"endTime":3216.782,"body":"Okay, I've accepted it."},{"startTime":3216.782,"endTime":3219.675,"body":"now let me kind of just move on with life and be hungry."},{"startTime":3219.675,"endTime":3225.9,"body":"And uh it seems subtle, but being able to change that framing I think really helps as"},{"startTime":3219.675,"endTime":3225.9,"body":"well."},{"startTime":3226.211,"endTime":3228.891,"body":"It's like an acceptance thing, right?"},{"startTime":3228.891,"endTime":3235.431,"body":"Like there's not every single aspect of life is sunshine and rainbows, right?"},{"startTime":3235.431,"endTime":3248.171,"body":"And there's often things that there's, I don't even want to call it that struggle because"},{"startTime":3235.431,"endTime":3248.171,"body":"it's, feel like that's, struggle is like a bigger term to use, but if you have a lofty or"},{"startTime":3248.171,"endTime":3254.882,"body":"ambitious goal or you're trying to get somewhere new in life, like there's typically some"},{"startTime":3248.171,"endTime":3254.882,"body":"sort of obstacle that you will need to overcome to get it."},{"startTime":3254.882,"endTime":3267.301,"body":"More often than not, dealing with that discomfort and achieving that goal will give you"},{"startTime":3254.882,"endTime":3267.301,"body":"immense more satisfaction than succumbing to the immediate response of, I'm hungry, I need"},{"startTime":3267.301,"endTime":3271.783,"body":"to do something about it, and then being unhappy with your decision two hours later."},{"startTime":3271.783,"endTime":3275.927,"body":"Yeah, there's self-efficacy in it for sure and being able to kind of accept it and"},{"startTime":3271.783,"endTime":3275.927,"body":"overcome it."},{"startTime":3275.927,"endTime":3278.229,"body":"And then also just remember that it's temporary."},{"startTime":3278.229,"endTime":3284.836,"body":"Like it's literally not as if we're in the times of Pharaoh and there's legitimate famine"},{"startTime":3278.229,"endTime":3284.836,"body":"where you're going to potentially die."},{"startTime":3284.836,"endTime":3293.555,"body":"Like you are hungry and it's okay that you're hungry because if you're really feeling like"},{"startTime":3284.836,"endTime":3293.555,"body":"you're gonna die, there's probably food in your cupboard that you can go eat."},{"startTime":3293.555,"endTime":3295.897,"body":"ah it's not the end of the world."},{"startTime":3296.042,"endTime":3301.454,"body":"And one uh final part on this, because I do want to get to like a couple more bullet"},{"startTime":3296.042,"endTime":3301.454,"body":"points."},{"startTime":3301.454,"endTime":3305.916,"body":"I don't want this to sound insensitive at all, because I by no means do I mean it as such."},{"startTime":3305.916,"endTime":3307.828,"body":"The more body fat that you have."},{"startTime":3307.828,"endTime":3316.011,"body":"The better that you are literally physiologically prepared to deal with that hunger,"},{"startTime":3307.828,"endTime":3316.011,"body":"because that's why it's stored there in the first place."},{"startTime":3316.432,"endTime":3319.713,"body":"Like going back to Brian's evolutionary standpoint."},{"startTime":3320.153,"endTime":3324.475,"body":"When you have body fat, it's there as a surplus energy source."},{"startTime":3324.86,"endTime":3329.188,"body":"in time of when there is not adequate energy intake."},{"startTime":3329.188,"endTime":3335.24,"body":"So you are very well prepared to deal with the hunger with your adipose stores."},{"startTime":3335.24,"endTime":3349.448,"body":"Okay, some of the final parts I have here, how much time your schedule dictates that you"},{"startTime":3335.24,"endTime":3349.448,"body":"need to be away from home directly correlates to how much you need to plan, prepare and"},{"startTime":3349.448,"endTime":3350.208,"body":"take with you."},{"startTime":3350.208,"endTime":3360.074,"body":"um For example, let's say you're someone like I know people, government contractors, they"},{"startTime":3350.208,"endTime":3360.074,"body":"don't work eight hour days, they work 10 hour days."},{"startTime":3360.074,"endTime":3364.168,"body":"So it might be like work is from 6am."},{"startTime":3364.168,"endTime":3372.774,"body":"to 4 p.m., we leave work, we train around like five, we're home at 6.30, 6.45, like dinner"},{"startTime":3364.168,"endTime":3372.774,"body":"at seven."},{"startTime":3372.774,"endTime":3375.936,"body":"You're gone for 13 hours of the day, right?"},{"startTime":3375.936,"endTime":3384.708,"body":"So we need to take, let's assume we're gonna eat breakfast in the morning, we might need"},{"startTime":3375.936,"endTime":3384.708,"body":"this meal structure breaks down a little bit from the one we talked about throughout the"},{"startTime":3384.708,"endTime":3393.658,"body":"rest of episode, but you might need like a late morning snack, lunch, and then you're"},{"startTime":3384.708,"endTime":3393.658,"body":"probably gonna need like a pre-workout something because training it,"},{"startTime":3393.964,"endTime":3394.795,"body":"What did I say?"},{"startTime":3394.795,"endTime":3396.545,"body":"Five, five, five, 30."},{"startTime":3396.545,"endTime":3401.211,"body":"When you ate at noon, probably too much of a time period in there."},{"startTime":3401.211,"endTime":3411.32,"body":"And you're going to need a amount of food and preparation to be successful because of that"},{"startTime":3401.211,"endTime":3411.32,"body":"sheer duration of time that you are gone."},{"startTime":3411.373,"endTime":3411.891,"body":"Mm-hmm."},{"startTime":3411.891,"endTime":3412.345,"body":"Um."},{"startTime":3412.345,"endTime":3414.577,"body":"And think that was actually the last one I had."},{"startTime":3415.179,"endTime":3418.413,"body":"The final one there was a note that you added."},{"startTime":3418.622,"endTime":3418.822,"body":"yeah."},{"startTime":3418.822,"endTime":3418.992,"body":"Yeah."},{"startTime":3418.992,"endTime":3423.177,"body":"I was just gonna say, let's share our personal anecdotes and how we go about our own kind"},{"startTime":3418.992,"endTime":3423.177,"body":"of food prep."},{"startTime":3423.177,"endTime":3426.291,"body":"And I think I've more or less shared like my kind of views on that."},{"startTime":3426.291,"endTime":3439.68,"body":"Yeah, I mean, I try not to interject my personal preferences too much in this because I am"},{"startTime":3426.291,"endTime":3439.68,"body":"very well aware that I am an external outlier."},{"startTime":3439.68,"endTime":3442.702,"body":"Like I am a food professional, a nutrition coach."},{"startTime":3442.702,"endTime":3446.604,"body":"My fiance is a food professional, a nutrition coach."},{"startTime":3446.705,"endTime":3448.626,"body":"We never eat meals together."},{"startTime":3448.626,"endTime":3454.87,"body":"um I am hopeful in the future when we have a family, we can kind of circle back on this,"},{"startTime":3448.626,"endTime":3454.87,"body":"but..."},{"startTime":3454.87,"endTime":3455.962,"body":"um"},{"startTime":3455.962,"endTime":3457.882,"body":"It's different."},{"startTime":3457.882,"endTime":3460.262,"body":"don't think it would be overly helpful, right?"},{"startTime":3460.262,"endTime":3463.342,"body":"And I've said this on the podcast before."},{"startTime":3463.662,"endTime":3476.362,"body":"Years ago, let's call it like 2019, 2020, whatever, I made the decision that I will"},{"startTime":3463.662,"endTime":3476.362,"body":"sacrifice those desires and pleasures of food or whatever to become very successful in my"},{"startTime":3476.362,"endTime":3477.502,"body":"coaching business."},{"startTime":3477.502,"endTime":3481.528,"body":"And then at some point in the future, I will fix whatever disorder"},{"startTime":3481.528,"endTime":3488.361,"body":"you know, sort of things that I've created through my pursuit of having a stable career,"},{"startTime":3481.528,"endTime":3488.361,"body":"providing for a future family, et cetera, et cetera."},{"startTime":3488.421,"endTime":3495.064,"body":"So I just I don't know how helpful or realistic some of mine are um because of that."},{"startTime":3495.064,"endTime":3495.394,"body":"Right."},{"startTime":3495.394,"endTime":3499.025,"body":"Like my my world revolves around food, kind of."},{"startTime":3499.025,"endTime":3500.976,"body":"But it's very like transactional."},{"startTime":3500.976,"endTime":3503.507,"body":"Like I would never like I'm hungry right now."},{"startTime":3503.747,"endTime":3507.489,"body":"But there's no way I would ever go eat something else."},{"startTime":3507.489,"endTime":3507.789,"body":"Right."},{"startTime":3507.789,"endTime":3510.77,"body":"Like one thing I told to myself with this prep is"},{"startTime":3510.936,"endTime":3517.731,"body":"The days that we are home, the days that we are in control, they will be perfect days for"},{"startTime":3510.936,"endTime":3517.731,"body":"four months straight."},{"startTime":3517.891,"endTime":3527.438,"body":"And I would never expect that of a client of mine, but there's no doubt in my mind that I"},{"startTime":3517.891,"endTime":3527.438,"body":"will have four months straight of absolutely perfect days."},{"startTime":3527.438,"endTime":3532.323,"body":"So, um and I guess one final thing that I would say there."},{"startTime":3532.323,"endTime":3541.02,"body":"The reason that I do that specifically is so that there is no room for interpretation or"},{"startTime":3532.323,"endTime":3541.02,"body":"justification of anything."},{"startTime":3541.021,"endTime":3546.205,"body":"Because the second you justify something one time, you open that door, right?"},{"startTime":3546.205,"endTime":3549.508,"body":"Or it's a dam and there's a little bit of crack in that dam now."},{"startTime":3549.508,"endTime":3557.835,"body":"The second time you come back to that situation, how do you decide whether to justify it"},{"startTime":3549.508,"endTime":3557.835,"body":"again or to not justify it, right?"},{"startTime":3557.835,"endTime":3560.518,"body":"And like I was explaining with a..."},{"startTime":3560.518,"endTime":3571.078,"body":"client who was like a friend, you know in the PB days and I was like, know me like you've"},{"startTime":3560.518,"endTime":3571.078,"body":"spent years with me my What do you call it?"},{"startTime":3571.078,"endTime":3572.249,"body":"The fuck is that called?"},{"startTime":3572.249,"endTime":3583.789,"body":"It's not wherewithal it is Willpower sorry, it's willpower like my willpower is not I do"},{"startTime":3572.249,"endTime":3583.789,"body":"not have some special willpower like you You saw me during the CrossFit days and stuff"},{"startTime":3583.789,"endTime":3586.905,"body":"like when workouts got too hard that I would fucking quit"},{"startTime":3586.905,"endTime":3595.111,"body":"It's a certain thing like I'm not special in that regard um I Save myself from my what"},{"startTime":3586.905,"endTime":3595.111,"body":"would you call it?"},{"startTime":3595.111,"endTime":3606.201,"body":"My like inadequacies through black and white sort of thing like there's nothing in those"},{"startTime":3595.111,"endTime":3606.201,"body":"house That would tempt me because I don't want to have that That internal battle so like"},{"startTime":3606.201,"endTime":3612.088,"body":"I'm able to be successful through completely removing things that would deter me otherwise"},{"startTime":3612.088,"endTime":3612.909,"body":"Yeah."},{"startTime":3612.909,"endTime":3623.634,"body":"I think the last thing I'll add is just that doing something this specific and potentially"},{"startTime":3612.909,"endTime":3623.634,"body":"aggressive being the right word here changes your relationship with food a little bit."},{"startTime":3624.015,"endTime":3633.17,"body":"And where I am now three years out from the last time I did something this aggressive, my"},{"startTime":3624.015,"endTime":3633.17,"body":"relationship with food is so different than it was during those periods of time and the"},{"startTime":3633.17,"endTime":3636.862,"body":"way that I think about when I can eat and what I can eat, et cetera."},{"startTime":3636.862,"endTime":3640.728,"body":"And like one extreme example of that is like now I'm on a seriously"},{"startTime":3640.728,"endTime":3642.448,"body":"intermittent fasting approach."},{"startTime":3642.448,"endTime":3644.988,"body":"Like I probably eat six hours a day on average."},{"startTime":3644.988,"endTime":3646.668,"body":"Like I eat from noon to six."},{"startTime":3646.668,"endTime":3647.868,"body":"It's kind of my plan."},{"startTime":3647.868,"endTime":3651.048,"body":"That is not how I would go about doing this."},{"startTime":3651.048,"endTime":3659.928,"body":"If I was doing what Aaron is doing, trying to optimize body composition to get as lean as"},{"startTime":3651.048,"endTime":3659.928,"body":"possible and, and stand on stage or do a photo shoot or whatever that is."},{"startTime":3659.928,"endTime":3666.748,"body":"And so I've just kind of gravitated more toward this because it still allows me to eat"},{"startTime":3659.928,"endTime":3666.748,"body":"large meals, which I enjoy."},{"startTime":3666.748,"endTime":3670.806,"body":"It allows me to eat some food choices that I wouldn't be able to eat if I was eating"},{"startTime":3670.806,"endTime":3673.078,"body":"meals, you 12 hours a day or whatever."},{"startTime":3673.078,"endTime":3677.371,"body":"And so this structure has kind of come out of time."},{"startTime":3677.371,"endTime":3687.218,"body":"Like, you know, when I was doing the prep type stuff, Aaron was doing, I was eating from"},{"startTime":3677.371,"endTime":3687.218,"body":"8am to 7 or 8pm because I was having these small, very structured meals."},{"startTime":3687.519,"endTime":3693.543,"body":"And this new structure of intermittent fasting just seems to work with me and my lifestyle"},{"startTime":3687.519,"endTime":3693.543,"body":"a little bit better."},{"startTime":3693.543,"endTime":3695.625,"body":"And I'm not trying to optimize anything."},{"startTime":3695.625,"endTime":3697.756,"body":"Like if anything, I'm just kind of happy to"},{"startTime":3697.756,"endTime":3701.548,"body":"improve my cardio and maintain my weight performance and my muscle mass and things like"},{"startTime":3697.756,"endTime":3701.548,"body":"that."},{"startTime":3701.548,"endTime":3711.305,"body":"And so the relationship with food and the way in which you go about incorporating the"},{"startTime":3701.548,"endTime":3711.305,"body":"timing of your food consumption and your food choices will certainly uh change."},{"startTime":3711.305,"endTime":3716.965,"body":"perfectly put it's a very waxing wane along the ambition of your goal, right?"},{"startTime":3716.965,"endTime":3728.025,"body":"And you get to a point where the goal's just like, hey, I'm happy, I'm healthy, I like how"},{"startTime":3716.965,"endTime":3728.025,"body":"I look, and now I just wanna like enjoy other parts of life more, you're gonna flex with"},{"startTime":3728.025,"endTime":3733.045,"body":"this a little bit and then you don't need to probably prepare 90 % of your meals."},{"startTime":3733.045,"endTime":3739.089,"body":"It can probably go down to like 70, maybe you meet up with friends post work."},{"startTime":3739.089,"endTime":3745.401,"body":"are on the weekends or something like that, but you have that, your ability to leverage"},{"startTime":3739.089,"endTime":3745.401,"body":"that auto regulation, right?"},{"startTime":3745.401,"endTime":3746.781,"body":"And then that's the most important thing."},{"startTime":3746.781,"endTime":3751.713,"body":"So like I said, in the beginning of episode, it's always contextual, right?"},{"startTime":3751.713,"endTime":3755.214,"body":"um So hopefully this episode helps."},{"startTime":3755.214,"endTime":3761.955,"body":"Of course, as always, any follow-up questions, you guys can ping Brian or myself on"},{"startTime":3755.214,"endTime":3761.955,"body":"Instagram."},{"startTime":3762.336,"endTime":3764.246,"body":"And will we record next week?"},{"startTime":3764.246,"endTime":3766.862,"body":"You can be back from Cancun and stuff, or you're still gonna be traveling."},{"startTime":3766.862,"endTime":3767.655,"body":"I'll be back."},{"startTime":3767.655,"endTime":3769.201,"body":"uh I'll be back Sunday night."},{"startTime":3769.201,"endTime":3770.665,"body":"So we should be able to record Tuesday."},{"startTime":3770.665,"endTime":3772.54,"body":"We just need to figure out what we're talking about."},{"startTime":3772.649,"endTime":3776.909,"body":"Okay, easy, episode 190 coming next week,"}]}