{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.32,"endTime":32.68,"body":"Happy Tuesday, guys, welcome back to another episode of Eat Train Prosper"},{"speaker":"[aaron_straker]","startTime":33.08,"endTime":36.44,"body":"today's Brian and myself and we are going to be covering some mistakes that"},{"speaker":"[aaron_straker]","startTime":36.519999999999996,"endTime":40.76,"body":"we made in our training careers and things that we wish we knew sooner on"},{"speaker":"[aaron_straker]","startTime":40.92,"endTime":44.68,"body":"both the training and nutrition fronts. But before we dive into these, Brian,"},{"speaker":"[aaron_straker]","startTime":44.66,"endTime":45.66,"body":"what's the latest?"},{"speaker":"[bryan_boorstein]","startTime":47.227000000000004,"endTime":52.667,"body":"Um, just finish some post worko kiwi. You and I were discussing fruits off"},{"speaker":"[bryan_boorstein]","startTime":52.907,"endTime":57.787,"body":"air, So so my favorite fruits are kiwi and cherries, and you said you"},{"speaker":"[bryan_boorstein]","startTime":57.947,"endTime":61.867,"body":"didn't really have a favorite fruit, Which got us kind of discussing more"},{"speaker":"[bryan_boorstein]","startTime":62.107,"endTime":66.187,"body":"about like different fruits that you do eat, which tend to be berries. So I"},{"speaker":"[bryan_boorstein]","startTime":66.267,"endTime":68.987,"body":"thought I was interesting. I'm very curious about what the audience's"},{"speaker":"[bryan_boorstein]","startTime":69.387,"endTime":72.907,"body":"favorite fruits are, so I think that people should comment below the"},{"speaker":"[bryan_boorstein]","startTime":72.907,"endTime":77.14699999999999,"body":"Youtube video, or uh, in some way posted on the story, and then tag each"},{"speaker":"[bryan_boorstein]","startTime":77.62700000000001,"endTime":79.947,"body":"prosper and tell us what your favorite fruits are."},{"speaker":"[aaron_straker]","startTime":79.88,"endTime":82.52000000000001,"body":"Yeah? yeah, I think you know. what's funny is now that when when you were"},{"speaker":"[aaron_straker]","startTime":82.6,"endTime":85.56,"body":"thinking of, I thought one that I forgot to say, pineapple. I absolutely love"},{"speaker":"[aaron_straker]","startTime":85.8,"endTime":90.76,"body":"pineapple. Um, so I would say that pineapple and Ch, not cherry cheese"},{"speaker":"[aaron_straker]","startTime":90.92,"endTime":95.4,"body":"strawberries are probably my two favorite here. Um, but like I wastaining"},{"speaker":"[aaron_straker]","startTime":95.56,"endTime":99.64,"body":"Brian and I when I spent five months in Columbia a couple years ago there,"},{"speaker":"[aaron_straker]","startTime":99.96,"endTime":103.48,"body":"like their level of fruits is a whole new ballgam, like they have"},{"speaker":"[bryan_boorstein]","startTime":103.247,"endTime":104.247,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":103.64,"endTime":107.48,"body":"fruits I had never heard of And I would say my favorite one that I can"},{"speaker":"[aaron_straker]","startTime":107.64,"endTime":112.2,"body":"remember from there was uh, maacuja, and that I ate a lot, Um, and it was"},{"speaker":"[aaron_straker]","startTime":112.2,"endTime":114.6,"body":"just cool. And then you were saying, like when you spent a couple of months"},{"speaker":"[aaron_straker]","startTime":114.68,"endTime":119.4,"body":"in Costa Rica, like the level of fruit down in like you know, Um, the Central"},{"speaker":"[aaron_straker]","startTime":119.56,"endTime":123.0,"body":"America region, South America region. Like those those kind of jungle"},{"speaker":"[aaron_straker]","startTime":123.16,"endTime":127.24,"body":"climates, It's just like it's a whole new ballgam, and it's super super cool."},{"speaker":"[bryan_boorstein]","startTime":127.947,"endTime":131.947,"body":"Yeah, it's funny you mentioned pineapple, because I was just saying how the"},{"speaker":"[bryan_boorstein]","startTime":132.027,"endTime":136.34699999999998,"body":"bananas were like two or three times as good down in Costa Rica as they are"},{"speaker":"[bryan_boorstein]","startTime":136.507,"endTime":141.46699999999998,"body":"here. but that reminded me that the pineapple is like two thousand times"},{"speaker":"[bryan_boorstein]","startTime":141.707,"endTime":146.42700000000002,"body":"better down there Like I actually can even say that I don't like pineapple"},{"speaker":"[bryan_boorstein]","startTime":146.587,"endTime":149.387,"body":"when I buy it at the store here. Like the last four or five times I bought."},{"speaker":"[bryan_boorstein]","startTime":149.547,"endTime":153.307,"body":"I've kind of had like one bite and been like, eh, um, but down there I"},{"speaker":"[bryan_boorstein]","startTime":153.547,"endTime":157.387,"body":"literally used to have a full pineapple almost every day because it, it was"},{"speaker":"[bryan_boorstein]","startTime":157.327,"endTime":158.327,"body":"like candy."},{"speaker":"[aaron_straker]","startTime":158.52,"endTime":163.0,"body":"Yeah, there's certain. Well, I mean, I guess that's how, with the, I mean,"},{"speaker":"[aaron_straker]","startTime":163.4,"endTime":166.52,"body":"the current day and age we live in right, We can get any any fruit pretty"},{"speaker":"[aaron_straker]","startTime":166.6,"endTime":170.04,"body":"much at any time of the year, Like anywhere, But you don't like. There's"},{"speaker":"[aaron_straker]","startTime":170.2,"endTime":171.32,"body":"trade offs, you know what I mean,"},{"speaker":"[bryan_boorstein]","startTime":171.007,"endTime":172.007,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":171.8,"endTime":174.44,"body":"and pineapple was a really good one. There be cause there's times when you"},{"speaker":"[aaron_straker]","startTime":174.44,"endTime":177.48,"body":"get a pineapple and you can almost kind of see it in the color where it's"},{"speaker":"[aaron_straker]","startTime":177.54,"endTime":178.54,"body":"like, like, kind of"},{"speaker":"[bryan_boorstein]","startTime":178.487,"endTime":179.487,"body":"Definitely For sure."},{"speaker":"[aaron_straker]","startTime":178.52,"endTime":180.52,"body":"like bere barely yellow and you're"},{"speaker":"[bryan_boorstein]","startTime":180.567,"endTime":181.567,"body":"It's yeah, it's white."},{"speaker":"[aaron_straker]","startTime":180.68,"endTime":181.72,"body":"like E."},{"speaker":"[aaron_straker]","startTime":183.24,"endTime":186.04,"body":"I, I don't know that I actually like this, you know, And then there's"},{"speaker":"[bryan_boorstein]","startTime":185.647,"endTime":186.647,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":186.2,"endTime":189.24,"body":"other times when you have it and it literally tastes like candy. It tastes"},{"speaker":"[aaron_straker]","startTime":189.1,"endTime":190.1,"body":"like a starburs"},{"speaker":"[bryan_boorstein]","startTime":190.107,"endTime":192.347,"body":"It's du, dark yellow. Yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":190.12,"endTime":193.72,"body":"or something like that. Yeah, yeah, so I think that's kind of, um,"},{"speaker":"[aaron_straker]","startTime":194.76,"endTime":197.24,"body":"a trade off of like getting fruit, you know here in"},{"speaker":"[bryan_boorstein]","startTime":196.847,"endTime":197.847,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":197.32,"endTime":200.28,"body":"North America, where we don't normally grow these types of fruits at any"},{"speaker":"[aaron_straker]","startTime":200.36,"endTime":202.6,"body":"point of the year type of thing be cause. they're just like shipped in. And"},{"speaker":"[aaron_straker]","startTime":202.68,"endTime":203.72,"body":"that's kind of what happens."},{"speaker":"[bryan_boorstein]","startTime":204.347,"endTime":208.107,"body":"Yeah, totally totally well. Um, so where I was going with that before we"},{"speaker":"[bryan_boorstein]","startTime":208.107,"endTime":211.227,"body":"were talking about fruit? is that I just finished my post workout fruit"},{"speaker":"[bryan_boorstein]","startTime":212.267,"endTime":216.427,"body":"and I was thinking about how just like man, I've been dieting now for like"},{"speaker":"[bryan_boorstein]","startTime":216.507,"endTime":220.827,"body":"four and a half months, and today was the first day where I went into my"},{"speaker":"[bryan_boorstein]","startTime":220.987,"endTime":225.387,"body":"workout and I didn't have this desire to exceed the performance of the"},{"speaker":"[bryan_boorstein]","startTime":225.467,"endTime":229.787,"body":"prior week, so today was the day of my like hack press machine, where I"},{"speaker":"[bryan_boorstein]","startTime":229.947,"endTime":234.747,"body":"have gone from five, eighty times, eight to six hundred times thirteen over"},{"speaker":"[bryan_boorstein]","startTime":234.987,"endTime":239.867,"body":"like five or six weeks. And before even going into the gym today, I was"},{"speaker":"[bryan_boorstein]","startTime":239.947,"endTime":243.067,"body":"like. This is what I was telling myself. I was saying. You know what, I"},{"speaker":"[bryan_boorstein]","startTime":243.067,"endTime":246.347,"body":"think, I'm just going to do three sets of ten with six hundred causecause."},{"speaker":"[bryan_boorstein]","startTime":246.587,"endTime":250.027,"body":"Thirteen is just so hard and like I can get the same volume if I just do"},{"speaker":"[bryan_boorstein]","startTime":250.187,"endTime":254.107,"body":"three sets of ten, but leave three or four. r. I, r. Um, So I, I was like"},{"speaker":"[bryan_boorstein]","startTime":254.107,"endTime":256.267,"body":"going into it and I'm like, You know, I'm just going to do three sets."},{"speaker":"[bryan_boorstein]","startTime":256.347,"endTime":260.427,"body":"blah, blah. Then I was like about to do the sets and I was like, No, You"},{"speaker":"[bryan_boorstein]","startTime":260.427,"endTime":264.187,"body":"know what, Maybe I can do five sets of eight like only five, r. I r. but"},{"speaker":"[bryan_boorstein]","startTime":264.267,"endTime":268.027,"body":"I'll do five sets. Now you know, So in my head, I'm like already trying to"},{"speaker":"[bryan_boorstein]","startTime":268.10699999999997,"endTime":271.86699999999996,"body":"figure out ways to get out of six hundred times thirteen or better."},{"speaker":"[bryan_boorstein]","startTime":273.307,"endTime":277.387,"body":"And then I start the set and I get to eight and I'm like Oh, this sucks so"},{"speaker":"[bryan_boorstein]","startTime":277.467,"endTime":280.427,"body":"bad like I don't want to do four more sets of eight. Okay, I'll go to ten"},{"speaker":"[bryan_boorstein]","startTime":280.66700000000003,"endTime":283.467,"body":"and then I, I'll just do two more sets of ten, right and I get to ten and"},{"speaker":"[bryan_boorstein]","startTime":283.467,"endTime":287.387,"body":"I'm like that really sucks like I don't want to do two more sets of that so"},{"speaker":"[bryan_boorstein]","startTime":287.467,"endTime":290.907,"body":"I'm like I'm already in this shit. I'm already so deep. I'm just gonna do"},{"speaker":"[bryan_boorstein]","startTime":290.987,"endTime":295.547,"body":"eleven, twelve, thirteen and see if I can get fourteen and so I do them and"},{"speaker":"[bryan_boorstein]","startTime":295.787,"endTime":300.267,"body":"thirteen was just awful like my. I'm like let hit a sticking point in the"},{"speaker":"[bryan_boorstein]","startTime":300.267,"endTime":304.107,"body":"middle. Like could feel all the lactic acid and all my muscles, and I like"},{"speaker":"[bryan_boorstein]","startTime":304.187,"endTime":308.107,"body":"barely locked it out and I was like fuck that like thirteen. It is. You"},{"speaker":"[bryan_boorstein]","startTime":308.107,"endTime":312.587,"body":"know, then I did my normal one like back offse, And that was it. So After"},{"speaker":"[bryan_boorstein]","startTime":312.827,"endTime":317.307,"body":"all that like pretraing preamble in my head of like trying to figure out"},{"speaker":"[bryan_boorstein]","startTime":317.467,"endTime":321.307,"body":"ways out of it. It's like I got in it and I just was like I was in it and"},{"speaker":"[bryan_boorstein]","startTime":321.387,"endTime":324.027,"body":"and I didn't have a choice. I couldn't get out. At that point. I just had"},{"speaker":"[bryan_boorstein]","startTime":324.107,"endTime":328.587,"body":"to see it through and it was so much better for me to see two sets through"},{"speaker":"[bryan_boorstein]","startTime":328.907,"endTime":332.667,"body":"then to do five sets of less effort. And I think that's just like a"},{"speaker":"[bryan_boorstein]","startTime":332.747,"endTime":336.027,"body":"microcosm of the bigger picture of the way that I like. look at training"},{"speaker":"[bryan_boorstein]","startTime":336.187,"endTime":340.907,"body":"now in general, at least at least in a dieting phase. In that, uh, the less"},{"speaker":"[bryan_boorstein]","startTime":341.147,"endTime":344.187,"body":"work you can do, the the fewer sets you can do, even if they're slightly"},{"speaker":"[bryan_boorstein]","startTime":344.267,"endTime":347.707,"body":"more intense. It's really the volume. that's the fatiguing thing. and if"},{"speaker":"[bryan_boorstein]","startTime":347.787,"endTime":349.867,"body":"you can keep your brain focused on"},{"speaker":"[bryan_boorstein]","startTime":351.307,"endTime":355.947,"body":"just moving forward on one or two sets, Um, I feel like that's at least"},{"speaker":"[bryan_boorstein]","startTime":356.187,"endTime":361.067,"body":"like a better. Uh, way of approaching it for me. Uh, but it does. It does"},{"speaker":"[bryan_boorstein]","startTime":361.307,"endTime":365.947,"body":"lead me to to realize that I am fatigued that I've been dieting for a long"},{"speaker":"[bryan_boorstein]","startTime":366.187,"endTime":371.227,"body":"time. That, I'm very much ready for this diet to be over. and um,"},{"speaker":"[bryan_boorstein]","startTime":372.587,"endTime":375.307,"body":"yeah, I'm just I'm just starting to feel fatigued. I'm fatigued of"},{"speaker":"[bryan_boorstein]","startTime":375.307,"endTime":378.747,"body":"training'm, fatigued of dieting and I'm ready to kind of move on with"},{"speaker":"[bryan_boorstein]","startTime":378.447,"endTime":379.447,"body":"things"},{"speaker":"[aaron_straker]","startTime":379.0,"endTime":382.84,"body":"I think it's important that you realize that, Um, because a lot of people"},{"speaker":"[aaron_straker]","startTime":383.16,"endTime":387.24,"body":"don't or they don't put two into together. right. Um, and I think that is"},{"speaker":"[aaron_straker]","startTime":387.32,"endTime":390.44,"body":"where a lot of like the shortcoms on and realizing that is important because"},{"speaker":"[aaron_straker]","startTime":390.6,"endTime":394.36,"body":"then it helps can help you gauge like Hey, I need an extra recovery day."},{"speaker":"[aaron_straker]","startTime":394.92,"endTime":398.84,"body":"Maybe I need another pseudo delo, type of thing because my joints are"},{"speaker":"[aaron_straker]","startTime":398.92,"endTime":402.12,"body":"starting to ache. My sleep. Is you know falling apart? Uh, type thing, Like"},{"speaker":"[aaron_straker]","startTime":402.2,"endTime":405.64,"body":"really just happened to me like Uh, two episodes ago, So I think that is good"},{"speaker":"[aaron_straker]","startTime":405.72,"endTime":408.76,"body":"that you at least have the like wherewithal to understand That that's what's"},{"speaker":"[aaron_straker]","startTime":408.84,"endTime":412.28,"body":"going on? What I also find really funny Is I will do the same thing. And why"},{"speaker":"[aaron_straker]","startTime":412.44,"endTime":414.84,"body":"is it it's just legs right? I'm never"},{"speaker":"[bryan_boorstein]","startTime":414.527,"endTime":415.527,"body":"right."},{"speaker":"[aaron_straker]","startTime":415.0,"endTime":418.68,"body":"like. Oh my God, I don't want to do these like pull upsets, or it's like"},{"speaker":"[aaron_straker]","startTime":418.68,"endTime":421.56,"body":"there's some times where I don't if I like okay, I have like fifteen pull"},{"speaker":"[aaron_straker]","startTime":421.72,"endTime":423.88,"body":"upps, and I only want to do like twelve. Maybe like"},{"speaker":"[bryan_boorstein]","startTime":423.487,"endTime":424.487,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":423.96,"endTime":427.8,"body":"I will get some small, but you don't get that like impending doom, feeling of"},{"speaker":"[aaron_straker]","startTime":427.88,"endTime":431.96,"body":"like, Oh my God, the pendulum squat, like, Um, the thing for me that I find"},{"speaker":"[aaron_straker]","startTime":432.12,"endTime":435.88,"body":"really funny is when I come off of like a really hard set of like pendulum,"},{"speaker":"[aaron_straker]","startTime":436.12,"endTime":439.96,"body":"squat, hack, squat, something like that. My heart rate is like through the"},{"speaker":"[aaron_straker]","startTime":440.04,"endTime":445.72,"body":"roof, it is pounding and I get that like I'll start. like pulling sweat off"},{"speaker":"[aaron_straker]","startTime":445.88,"endTime":449.08,"body":"my face. You know type of thing, and I was like this has been like maybe"},{"speaker":"[aaron_straker]","startTime":449.32,"endTime":454.12,"body":"eighty seconds and all of this has just happened this quickly. Um, and it's"},{"speaker":"[aaron_straker]","startTime":454.36,"endTime":459.0,"body":"the time from the time one set ends to the next set starts."},{"speaker":"[bryan_boorstein]","startTime":458.767,"endTime":459.767,"body":"mhm, mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":459.48,"endTime":464.28,"body":"I hate that like purgatory face, 'cause then it. it's never like a me like"},{"speaker":"[aaron_straker]","startTime":464.44,"endTime":467.32,"body":"immediately. Generally, Kind of, when you get off of a set right, they'll"},{"speaker":"[aaron_straker]","startTime":467.4,"endTime":470.6,"body":"like fatigue in your legs. Fit, it fills in, and like you can start feeling"},{"speaker":"[aaron_straker]","startTime":470.76,"endTime":474.04,"body":"like that uncomfortable pump and the blood pooling, but over like the next"},{"speaker":"[aaron_straker]","startTime":474.28,"endTime":478.84,"body":"like minute and a half, it only gets worse and then you have to go into that"},{"speaker":"[aaron_straker]","startTime":478.92,"endTime":482.36,"body":"next set and you're like heart rate's already elevated. You already have the"},{"speaker":"[aaron_straker]","startTime":482.44,"endTime":486.68,"body":"weird face sweat, and then like you have that feeling in your legs. So I I"},{"speaker":"[aaron_straker]","startTime":486.92,"endTime":490.84,"body":"agree. I agree a hundred percent. It's such a weird kind of phenomenon where"},{"speaker":"[aaron_straker]","startTime":490.92,"endTime":493.88,"body":"you like make these deals with myself. Like Okay, I'll just do eight. I'll"},{"speaker":"[aaron_straker]","startTime":493.96,"endTime":497.16,"body":"just do eight raps, but I'll do like a couple more just to like. I don't"},{"speaker":"[aaron_straker]","startTime":497.24,"endTime":500.36,"body":"know. it's a. It's like you're trying to justify it for yourself. But then,"},{"speaker":"[aaron_straker]","startTime":500.6,"endTime":503.72,"body":"same thing when I'm in the middle of it when I'm at that rep. eight. I'm like"},{"speaker":"[aaron_straker]","startTime":503.72,"endTime":505.4,"body":"I. I just want to get a done. I going to"},{"speaker":"[bryan_boorstein]","startTime":505.087,"endTime":506.087,"body":"y."},{"speaker":"[aaron_straker]","startTime":505.48,"endTime":508.92,"body":"keep pushing. You know, Um, deal with it now, type of thing, so it is funny."},{"speaker":"[aaron_straker]","startTime":509.08,"endTime":511.64,"body":"I do find myself doing the exact same thing."},{"speaker":"[bryan_boorstein]","startTime":512.5070000000001,"endTime":515.707,"body":"Yeah, I'm sure we all do. Everyone can probably relate to that story in"},{"speaker":"[aaron_straker]","startTime":515.3,"endTime":516.3,"body":"Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":515.447,"endTime":516.447,"body":"some way,"},{"speaker":"[bryan_boorstein]","startTime":517.967,"endTime":518.967,"body":"but uh"},{"speaker":"[bryan_boorstein]","startTime":519.947,"endTime":524.5070000000001,"body":"oh man, so where was going to go with that? I had something else to add to"},{"speaker":"[bryan_boorstein]","startTime":524.5070000000001,"endTime":528.107,"body":"that and and I lost my train of thought as we were talking, so it'll come"},{"speaker":"[bryan_boorstein]","startTime":528.267,"endTime":529.707,"body":"back around at some point. I'm sure,"},{"speaker":"[aaron_straker]","startTime":529.64,"endTime":531.8,"body":"okay, I, I can take over with kind of my stuff."},{"speaker":"[bryan_boorstein]","startTime":531.847,"endTime":532.847,"body":"y. yep."},{"speaker":"[aaron_straker]","startTime":532.28,"endTime":536.12,"body":"Um, so nothing new, the nutrition front right? I just still slowly. Uh,"},{"speaker":"[aaron_straker]","startTime":536.36,"endTime":540.2,"body":"increasing food training. It's going pretty well. but one thing I did want to"},{"speaker":"[aaron_straker]","startTime":540.28,"endTime":541.32,"body":"say, Uh is"},{"speaker":"[aaron_straker]","startTime":542.44,"endTime":545.64,"body":"I had realized and this is something that goes kinda kinda lead us into our"},{"speaker":"[aaron_straker]","startTime":545.72,"endTime":549.56,"body":"conversation today. I decided when I ran this kind of bridge program right is"},{"speaker":"[aaron_straker]","startTime":549.64,"endTime":552.68,"body":"going to be short like six weeks. that I wasn't going to be like super"},{"speaker":"[aaron_straker]","startTime":552.84,"endTime":556.04,"body":"diligent with writing all of my weights and reps down. That I just wanted to"},{"speaker":"[aaron_straker]","startTime":556.04,"endTime":560.12,"body":"kind of like show up. Check out mentally, and like lift some weights. and now"},{"speaker":"[aaron_straker]","startTime":560.2,"endTime":564.28,"body":"that I'm like you know, four weeks into it, I realize that I really do not"},{"speaker":"[aaron_straker]","startTime":564.44,"endTime":569.72,"body":"like this approach because I, what I've found in realized about myself is I"},{"speaker":"[aaron_straker]","startTime":569.88,"endTime":573.64,"body":"don't like the uncertainty of not knowing, and for example,"},{"speaker":"[aaron_straker]","startTime":574.68,"endTime":578.92,"body":"one of the exercises is like, Um, like a slight incline bench, a Dumbell"},{"speaker":"[aaron_straker]","startTime":579.08,"endTime":583.64,"body":"bench press, And I can't remember last week. I feel I did like the the"},{"speaker":"[aaron_straker]","startTime":583.64,"endTime":587.16,"body":"eighties or sorry, if I did the nineties or the eighty fives, And then as I'm"},{"speaker":"[aaron_straker]","startTime":587.32,"endTime":590.76,"body":"going into this week, I'm like Well, fuck, I don't. Which which one do I"},{"speaker":"[aaron_straker]","startTime":590.84,"endTime":594.12,"body":"pick? I don't want to go too heavy and then I come up super short on the reps"},{"speaker":"[aaron_straker]","startTime":594.28,"endTime":597.32,"body":"and then I don't want to go too light And then like I hit them all and I'm"},{"speaker":"[aaron_straker]","startTime":597.4,"endTime":601.0,"body":"like I don't think I got that much stronger in this week. You know, I, d did"},{"speaker":"[aaron_straker]","startTime":601.08,"endTime":605.16,"body":"I do the nineties last week and I really really do not like that uncertainty."},{"speaker":"[aaron_straker]","startTime":605.24,"endTime":607.96,"body":"because like let's say, I did the nineties last week right and I do nineties"},{"speaker":"[aaron_straker]","startTime":608.2,"endTime":611.64,"body":"for like two sets to twelve or whatever. And then this week it's like again"},{"speaker":"[aaron_straker]","startTime":611.72,"endTime":615.08,"body":"we're repeating sets of twelve, but I only do the eighty fives. That is like."},{"speaker":"[aaron_straker]","startTime":615.72,"endTime":619.72,"body":"I don't want to consider it like a wasted session, but I definitely did not"},{"speaker":"[aaron_straker]","startTime":620.04,"endTime":624.44,"body":"improve because I'm doing less weight for an equal load under like scenarios."},{"speaker":"[aaron_straker]","startTime":624.6,"endTime":629.08,"body":"Type of. so it's kind of. I kind of checked myself in what I thought would be"},{"speaker":"[aaron_straker]","startTime":629.16,"endTime":633.08,"body":"a nice reprieve. Is actually be it kind of created a little bit more like"},{"speaker":"[aaron_straker]","startTime":633.24,"endTime":638.68,"body":"mental anguish around the uncertainty of knowing what to select. Um. So"},{"speaker":"[bryan_boorstein]","startTime":638.367,"endTime":639.367,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":638.84,"endTime":641.4,"body":"that was been interesting for me and then"},{"speaker":"[aaron_straker]","startTime":642.44,"endTime":645.96,"body":"yesterday and this is kind of a a funny. Uh, maybe it's not funny at all, so"},{"speaker":"[aaron_straker]","startTime":646.04,"endTime":652.04,"body":"I have realized like I absolutely despise the Common house fly like it drives"},{"speaker":"[aaron_straker]","startTime":652.2,"endTime":657.72,"body":"me absolutely fucking bonkers. And then last night at the gym I was the only"},{"speaker":"[aaron_straker]","startTime":657.88,"endTime":660.84,"body":"one there. Um, I don't only because it was the holiday or something. I'm not"},{"speaker":"[aaron_straker]","startTime":660.92,"endTime":665.56,"body":"really sure. but the all the doors and stuff were close and the flies in"},{"speaker":"[aaron_straker]","startTime":665.64,"endTime":669.4,"body":"there were like out of control. They were landing on me on my face on my"},{"speaker":"[aaron_straker]","startTime":669.48,"endTime":674.44,"body":"arms, legs like every literally two and a half seconds, and it was driving me"},{"speaker":"[aaron_straker]","startTime":674.68,"endTime":678.44,"body":"absolutely fucking insane like I was like it was back. It was. it was a pool"},{"speaker":"[aaron_straker]","startTime":678.6,"endTime":681.56,"body":"session so I'd be doing like rows, and they' be ond my like ankles, and I'd"},{"speaker":"[aaron_straker]","startTime":681.72,"endTime":684.52,"body":"like kicking my ankles and stuff. And then if they like tit, if they like,"},{"speaker":"[aaron_straker]","startTime":684.6,"endTime":687.64,"body":"landed on my face, I'd have to put the weight down like I tried to just like"},{"speaker":"[aaron_straker]","startTime":687.72,"endTime":690.68,"body":"push through it. but when it's like crawling, but down between your like I"},{"speaker":"[aaron_straker]","startTime":690.68,"endTime":694.44,"body":"couldn't fuck into it and at one point I stopped and I was like I, I think I"},{"speaker":"[aaron_straker]","startTime":694.52,"endTime":697.64,"body":"have to leave like I think I have to go home. I can't do this. Um, but I"},{"speaker":"[aaron_straker]","startTime":697.8,"endTime":701.16,"body":"persevered through, but I have to admit it was probably one of the poorest"},{"speaker":"[aaron_straker]","startTime":701.4,"endTime":705.56,"body":"sessions I've had in a really long time, because I just it was driving me"},{"speaker":"[aaron_straker]","startTime":705.86,"endTime":706.86,"body":"bonkers."},{"speaker":"[aaron_straker]","startTime":707.64,"endTime":710.76,"body":"Um, so it's something in the house, too, like when they're flying around the"},{"speaker":"[aaron_straker]","startTime":710.76,"endTime":714.2,"body":"house like I can't take it. So it's one of those things that I, I just kind"},{"speaker":"[aaron_straker]","startTime":714.52,"endTime":717.88,"body":"find funny and I'm wondering like am I just kind of nuts, or if other people"},{"speaker":"[aaron_straker]","startTime":718.04,"endTime":722.2,"body":"would relate to that and be very bothered with the flies, like in the gym and"},{"speaker":"[aaron_straker]","startTime":722.36,"endTime":725.08,"body":"on them and stuff when they're trying to lift or just around them in their"},{"speaker":"[aaron_straker]","startTime":725.24,"endTime":726.44,"body":"life. To be completely honest,"},{"speaker":"[bryan_boorstein]","startTime":727.707,"endTime":731.227,"body":"I would say that I fall on like six and a half out of time. like if you're"},{"speaker":"[bryan_boorstein]","startTime":731.307,"endTime":734.987,"body":"a ten out a ten, bothered by the flies, I like a six and a half like. I"},{"speaker":"[bryan_boorstein]","startTime":735.067,"endTime":739.067,"body":"don't think that I would stop a set because there is a fly cry crawling on"},{"speaker":"[bryan_boorstein]","startTime":739.147,"endTime":743.547,"body":"my face, but it really does bother me when they are like in the house, and"},{"speaker":"[bryan_boorstein]","startTime":743.547,"endTime":746.987,"body":"I'm like trying to work and there' like a fly, my elbow and I'm like grand."},{"speaker":"[bryan_boorstein]","startTime":747.387,"endTime":750.587,"body":"Then you know, judting to the right and then it lands on my head and I'm"},{"speaker":"[bryan_boorstein]","startTime":750.667,"endTime":754.027,"body":"like smacking my head and like whatever, like like, Yeah, we've all been"},{"speaker":"[bryan_boorstein]","startTime":754.187,"endTime":757.067,"body":"there and done that, but I think I could persevere through the middle of a"},{"speaker":"[bryan_boorstein]","startTime":757.067,"endTime":758.427,"body":"set still of a quality set."},{"speaker":"[aaron_straker]","startTime":758.44,"endTime":763.56,"body":"I tried and I couldnt. I couldn't do it. It was. It was probably one of the"},{"speaker":"[aaron_straker]","startTime":763.56,"endTime":765.24,"body":"worst experiences I've had in recent."},{"speaker":"[bryan_boorstein]","startTime":766.767,"endTime":767.767,"body":"It's really funny."},{"speaker":"[aaron_straker]","startTime":767.34,"endTime":768.34,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":768.267,"endTime":772.587,"body":"Um. Well, I want to address as well the uh, what you brought up about kind"},{"speaker":"[bryan_boorstein]","startTime":772.667,"endTime":776.427,"body":"of the diagnostics of the program that you're following or lack of"},{"speaker":"[bryan_boorstein]","startTime":776.507,"endTime":780.667,"body":"diagnostics. Um, because I think that there's two sides to it, and like"},{"speaker":"[bryan_boorstein]","startTime":782.347,"endTime":785.387,"body":"the side of you know, wanting to know that you're getting stronger and that"},{"speaker":"[bryan_boorstein]","startTime":785.387,"endTime":789.227,"body":"you're progressing and being obsessed with data like I get that, because"},{"speaker":"[bryan_boorstein]","startTime":789.387,"endTime":793.627,"body":"you and I are obviously the same way in that way, but I think like looking"},{"speaker":"[bryan_boorstein]","startTime":793.867,"endTime":795.147,"body":"at it from like"},{"speaker":"[bryan_boorstein]","startTime":796.427,"endTime":801.147,"body":"up in the sky down perspective. We know that hypertrophy is like a super"},{"speaker":"[bryan_boorstein]","startTime":801.307,"endTime":802.907,"body":"forgiving adaptation"},{"speaker":"[bryan_boorstein]","startTime":803.947,"endTime":808.107,"body":"and you're a veteran trainee, so I think that in the grand scheme of things"},{"speaker":"[bryan_boorstein]","startTime":808.267,"endTime":812.187,"body":"like, as long as you're pushing things to, you know your normal targeted r"},{"speaker":"[bryan_boorstein]","startTime":812.347,"endTime":816.267,"body":"i R. And even if the rep range is eight to twelve and you end up at six or"},{"speaker":"[bryan_boorstein]","startTime":816.427,"endTime":821.787,"body":"fifteen, Um, I think that you just kind of you mentally, you take the break"},{"speaker":"[bryan_boorstein]","startTime":822.107,"endTime":825.947,"body":"of like Okay, I'm not go to care for right now, and you just trust that the"},{"speaker":"[bryan_boorstein]","startTime":826.027,"endTime":830.187,"body":"effort level and the stimulus that you're being able to elicit out of each"},{"speaker":"[bryan_boorstein]","startTime":830.427,"endTime":835.307,"body":"setin rep is sufficient to simulate M p, s, and move you forward. And um,"},{"speaker":"[bryan_boorstein]","startTime":835.467,"endTime":838.507,"body":"you know, even looking at like the way R P does things where they basically"},{"speaker":"[bryan_boorstein]","startTime":838.747,"endTime":841.867,"body":"have one week at the end before deloaded, where there's like the kind of"},{"speaker":"[bryan_boorstein]","startTime":842.267,"endTime":843.547,"body":"amrap week or whatever,"},{"speaker":"[bryan_boorstein]","startTime":845.067,"endTime":848.027,"body":"that doesn't give you an assessment every single week, which is something"},{"speaker":"[bryan_boorstein]","startTime":848.187,"endTime":853.147,"body":"that you and I love. but it does give you an assessment eventually, so"},{"speaker":"[bryan_boorstein]","startTime":853.227,"endTime":856.587,"body":"like, at some point you know, a month or two from now when that program is"},{"speaker":"[bryan_boorstein]","startTime":856.667,"endTime":860.507,"body":"over, you're going to do those movements and you'll have information. And"},{"speaker":"[bryan_boorstein]","startTime":860.747,"endTime":865.387,"body":"who knows maybe you, you get stronger and you didn't ever track data And"},{"speaker":"[bryan_boorstein]","startTime":865.387,"endTime":868.187,"body":"you're like Wow, That was pretty cool. like I just you know, hit a p. r on"},{"speaker":"[bryan_boorstein]","startTime":868.267,"endTime":871.627,"body":"inclined du Beell bench, but didn't see that one coming. Or maybe you got"},{"speaker":"[bryan_boorstein]","startTime":871.627,"endTime":874.587,"body":"weaker. Then you're like fuck. Okay. I need the accountability of actually"},{"speaker":"[bryan_boorstein]","startTime":874.687,"endTime":875.687,"body":"like tracking data."},{"speaker":"[aaron_straker]","startTime":876.44,"endTime":880.76,"body":"yeah, that that is something really to bring up, and like always hitting that"},{"speaker":"[aaron_straker]","startTime":880.84,"endTime":884.6,"body":"r. R, always pushing yourself to that a similar threshold, right of"},{"speaker":"[aaron_straker]","startTime":884.68,"endTime":887.48,"body":"proximity. A failure is arguably"},{"speaker":"[aaron_straker]","startTime":888.52,"endTime":891.56,"body":"more important than than the aspect."},{"speaker":"[bryan_boorstein]","startTime":892.667,"endTime":895.627,"body":"Yeah, yeah, so anyway, I think I think that there's definitely two sides to"},{"speaker":"[bryan_boorstein]","startTime":895.707,"endTime":899.387,"body":"it, and uh, in the grand scheme of things, like if you enjoy data, then"},{"speaker":"[bryan_boorstein]","startTime":899.547,"endTime":902.827,"body":"training where, in a way that provides you data is probably a good thing"},{"speaker":"[bryan_boorstein]","startTime":902.607,"endTime":903.607,"body":"for you,"},{"speaker":"[aaron_straker]","startTime":904.12,"endTime":909.0,"body":"Yeah, it's what's really interesting is. I don't necessarily know that I"},{"speaker":"[aaron_straker]","startTime":909.08,"endTime":913.48,"body":"would say I enjoy data, but I would feel very um,"},{"speaker":"[aaron_straker]","startTime":916.28,"endTime":921.0,"body":"hypocritical saying that it hasn't really become like a cornerstone of my"},{"speaker":"[aaron_straker]","startTime":921.06,"endTime":922.06,"body":"existence,"},{"speaker":"[bryan_boorstein]","startTime":921.787,"endTime":922.827,"body":"right right"},{"speaker":"[bryan_boorstein]","startTime":923.407,"endTime":924.407,"body":"right right,"},{"speaker":"[aaron_straker]","startTime":924.92,"endTime":928.04,"body":"So it's uh, it's kind of one of those things like I would say, I enjoy it,"},{"speaker":"[aaron_straker]","startTime":928.28,"endTime":929.96,"body":"but the the lack of it"},{"speaker":"[aaron_straker]","startTime":931.4,"endTime":933.8,"body":"creates like anxiety or something like that of"},{"speaker":"[bryan_boorstein]","startTime":933.647,"endTime":934.647,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":934.2,"endTime":939.24,"body":"the in Like the indecision, anxiety or uncertainty, anxietylyly."},{"speaker":"[bryan_boorstein]","startTime":936.987,"endTime":941.387,"body":"Yeah, the unknown, he, a forh. Yeah, yeah, yeah, I always say there's a lot"},{"speaker":"[bryan_boorstein]","startTime":941.387,"endTime":944.587,"body":"of anxiety. The unknown. We see that in like everyday life, too, like when"},{"speaker":"[bryan_boorstein]","startTime":944.667,"endTime":947.307,"body":"you're between two things like. Oh, I'm about to break up with somebody."},{"speaker":"[bryan_boorstein]","startTime":947.627,"endTime":950.107,"body":"but I'm not sure if we're going to break up then're little. That's like the"},{"speaker":"[bryan_boorstein]","startTime":949.727,"endTime":950.727,"body":"worst."},{"speaker":"[aaron_straker]","startTime":950.34,"endTime":951.34,"body":"that's awful"},{"speaker":"[bryan_boorstein]","startTime":950.427,"endTime":952.107,"body":"You're just like. Let's just break up. you know."},{"speaker":"[aaron_straker]","startTime":952.36,"endTime":956.44,"body":"awful. Yeah, yeah, it's really funny and very true"},{"speaker":"[bryan_boorstein]","startTime":957.227,"endTime":961.547,"body":"Yeah, um, so real quick before we get into the topic for the day. Um, My"},{"speaker":"[bryan_boorstein]","startTime":961.787,"endTime":966.747,"body":"diet is the date I put on. It was nine twenty six, officially that I"},{"speaker":"[bryan_boorstein]","startTime":966.827,"endTime":970.907,"body":"mentioned last week. I now have scheduled my photo shoot for nine twenty,"},{"speaker":"[bryan_boorstein]","startTime":971.227,"endTime":976.187,"body":"and I'm going to go see Albero Nuyz and Brian Minor on the twenty second."},{"speaker":"[bryan_boorstein]","startTime":976.507,"endTime":981.467,"body":"I'm going to drive up to Uh, Fort Collins, so uh, between those two days, I"},{"speaker":"[bryan_boorstein]","startTime":981.547,"endTime":986.587,"body":"think that's pretty much going to be the uh, the end of my diet. and uh,"},{"speaker":"[bryan_boorstein]","startTime":986.987,"endTime":990.587,"body":"then I will eat some food and start getting myself healthy and we'll move"},{"speaker":"[bryan_boorstein]","startTime":990.747,"endTime":993.467,"body":"into the strength phase and all that stuff too, which is super pertinent,"},{"speaker":"[bryan_boorstein]","startTime":993.627,"endTime":995.947,"body":"since we have the day to driven guys coming on. Yep,"},{"speaker":"[aaron_straker]","startTime":995.88,"endTime":997.56,"body":"question about that. So"},{"speaker":"[aaron_straker]","startTime":998.84,"endTime":1002.44,"body":"how are you going to treat like the final week? going into"},{"speaker":"[bryan_boorstein]","startTime":1002.047,"endTime":1003.047,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1002.52,"endTime":1005.72,"body":"that is like a peak week and do some loading, or you going to like die"},{"speaker":"[aaron_straker]","startTime":1006.02,"endTime":1007.02,"body":"through those dates?"},{"speaker":"[bryan_boorstein]","startTime":1008.507,"endTime":1012.587,"body":"I think it's going to depend on where I'm at. So in a perfect world, what I"},{"speaker":"[bryan_boorstein]","startTime":1012.667,"endTime":1016.347,"body":"would love is to be like five days out and then slowly add carbs each day,"},{"speaker":"[bryan_boorstein]","startTime":1016.427,"endTime":1019.547,"body":"So maybe it's like fifty one day, then a hundred the next day, like on top"},{"speaker":"[bryan_boorstein]","startTime":1019.707,"endTime":1023.707,"body":"of normal, So each day I'm adding like fifty carbs until the last day and"},{"speaker":"[bryan_boorstein]","startTime":1023.787,"endTime":1026.587,"body":"then it's just whatever it is at, So maybe it's like five hundred or"},{"speaker":"[bryan_boorstein]","startTime":1026.667,"endTime":1030.827,"body":"something by then, so I'd love to do that five days out, but I, um, I want"},{"speaker":"[bryan_boorstein]","startTime":1030.9070000000002,"endTime":1034.987,"body":"to be. I want to be ready if I'm going to do that, so the other option is I"},{"speaker":"[bryan_boorstein]","startTime":1035.147,"endTime":1038.187,"body":"just continue dieting until the last day and then I do the Cliff Wilson"},{"speaker":"[bryan_boorstein]","startTime":1038.4270000000001,"endTime":1042.107,"body":"like rapid back load, so he has cats doing like six hundred to a thousand"},{"speaker":"[bryan_boorstein]","startTime":1042.587,"endTime":1046.667,"body":"grams of carbs, Um. after no carbs for four straight days,"},{"speaker":"[aaron_straker]","startTime":1046.6799999999998,"endTime":1047.88,"body":"Have you ever done that before?"},{"speaker":"[bryan_boorstein]","startTime":1047.2269999999999,"endTime":1051.147,"body":"So you go. Never done it before And that's why I'm a little. I have"},{"speaker":"[bryan_boorstein]","startTime":1051.307,"endTime":1052.827,"body":"trepidation going into it."},{"speaker":"[aaron_straker]","startTime":1052.68,"endTime":1055.56,"body":"I would not recommend just never trying it then, going"},{"speaker":"[bryan_boorstein]","startTime":1055.407,"endTime":1056.407,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1055.88,"endTime":1059.24,"body":"into a photo shoot and showing up to Brie minor, not bur."},{"speaker":"[aaron_straker]","startTime":1061.96,"endTime":1065.96,"body":"I. I've experimented with that before, and my digestion"},{"speaker":"[bryan_boorstein]","startTime":1067.047,"endTime":1068.047,"body":"Mm,"},{"speaker":"[aaron_straker]","startTime":1067.16,"endTime":1071.0,"body":"horribly diarrhea, superuing, Bl, and stuff."},{"speaker":"[aaron_straker]","startTime":1067.16,"endTime":1071.0,"body":"horribly diarrhea, superuing, Bl, and stuff."},{"speaker":"[bryan_boorstein]","startTime":1071.787,"endTime":1073.387,"body":"okay, you gotta test it. Yeah,"},{"speaker":"[aaron_straker]","startTime":1072.76,"endTime":1074.76,"body":"You got to test it. Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":1074.507,"endTime":1077.947,"body":"yeah, well, I don't have time for that, so I think what I'm going to end up"},{"speaker":"[bryan_boorstein]","startTime":1078.107,"endTime":1082.267,"body":"doing is is hoping I'm gonna probably dig this next week and try and get"},{"speaker":"[bryan_boorstein]","startTime":1082.427,"endTime":1085.787,"body":"that scale to hit one eighty two point something, so that I can say at"},{"speaker":"[bryan_boorstein]","startTime":1085.487,"endTime":1086.487,"body":"least like"},{"speaker":"[aaron_straker]","startTime":1086.14,"endTime":1087.14,"body":"point"},{"speaker":"[bryan_boorstein]","startTime":1086.567,"endTime":1087.567,"body":"I hit my goal."},{"speaker":"[aaron_straker]","startTime":1087.42,"endTime":1088.42,"body":"point nine"},{"speaker":"[bryan_boorstein]","startTime":1088.107,"endTime":1092.107,"body":"What? One eighty two point nine. Yeah, I'm in the one eighty two, baby. Um,"},{"speaker":"[bryan_boorstein]","startTime":1092.987,"endTime":1096.347,"body":"so, uh, so I'll try and get it to the one eighty two, and then once I get"},{"speaker":"[bryan_boorstein]","startTime":1096.427,"endTime":1100.267,"body":"there. If I'm there with, you know five days to go, then I really do want"},{"speaker":"[bryan_boorstein]","startTime":1100.347,"endTime":1103.307,"body":"to try that. I think it's called progressive linear loading or something"},{"speaker":"[bryan_boorstein]","startTime":1103.387,"endTime":1106.107,"body":"like that, where you basically just up the carbs. You know, thirty to fifty"},{"speaker":"[bryan_boorstein]","startTime":1106.347,"endTime":1109.867,"body":"or whatever it is per day until the last day where you're at a pretty solid"},{"speaker":"[bryan_boorstein]","startTime":1110.027,"endTime":1113.307,"body":"carb amount and you would probably have gained some weight by then too,"},{"speaker":"[bryan_boorstein]","startTime":1113.627,"endTime":1114.827,"body":"just via. Like you know, cell"},{"speaker":"[aaron_straker]","startTime":1114.54,"endTime":1115.54,"body":"every day"},{"speaker":"[bryan_boorstein]","startTime":1114.987,"endTime":1118.267,"body":"volumization glycogen, and yeah, each day you'll gain a little bit of"},{"speaker":"[bryan_boorstein]","startTime":1118.267,"endTime":1121.547,"body":"weight, so maybe my low is one eighty two, But maybe at the point that I'm"},{"speaker":"[bryan_boorstein]","startTime":1121.627,"endTime":1125.307,"body":"assessed, it's like one eighty five or something like that. Uh, which would"},{"speaker":"[bryan_boorstein]","startTime":1125.387,"endTime":1128.507,"body":"be pretty cool because I think I'd look better than when I took the photos"},{"speaker":"[bryan_boorstein]","startTime":1128.667,"endTime":1131.947,"body":"Last time I hit one eighty five and I was like photoim. so I was like as"},{"speaker":"[bryan_boorstein]","startTime":1131.947,"endTime":1136.587,"body":"depleted as possible. I didn't load anything. Um, and I think it kind of"},{"speaker":"[bryan_boorstein]","startTime":1136.587,"endTime":1138.027,"body":"showed them the photos too. so"},{"speaker":"[aaron_straker]","startTime":1137.72,"endTime":1140.52,"body":"it does. That's why that's what I was asking. Like if you diet straight"},{"speaker":"[aaron_straker]","startTime":1140.68,"endTime":1143.8,"body":"through into something, especially at your level of lean, like if you're at"},{"speaker":"[aaron_straker]","startTime":1143.88,"endTime":1146.52,"body":"like fifteen, thirty thirteen percent or something like not"},{"speaker":"[bryan_boorstein]","startTime":1146.127,"endTime":1147.127,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1146.68,"endTime":1151.08,"body":"as much. but you can. I don't know if I want to use the word dramatically,"},{"speaker":"[aaron_straker]","startTime":1151.24,"endTime":1155.08,"body":"but I would say considerably change like the quality and look and"},{"speaker":"[aaron_straker]","startTime":1155.24,"endTime":1157.24,"body":"presentation because you'reed"},{"speaker":"[bryan_boorstein]","startTime":1158.267,"endTime":1162.427,"body":"yeah, for sure. So that's my goal. Someone I just diged for a week. Um,"},{"speaker":"[bryan_boorstein]","startTime":1162.987,"endTime":1167.947,"body":"Since our last episode I did have one or two days of waigh ins where I was"},{"speaker":"[bryan_boorstein]","startTime":1168.027,"endTime":1172.107,"body":"one eighty three point six, which is the lowest Um. But since then it's"},{"speaker":"[bryan_boorstein]","startTime":1172.267,"endTime":1175.307,"body":"gone up to one eighty four point eight, and then back down to one eighty"},{"speaker":"[bryan_boorstein]","startTime":1175.467,"endTime":1179.547,"body":"four point two. so I'm hovering right around like one eighty four inch. Um,"},{"speaker":"[bryan_boorstein]","startTime":1179.787,"endTime":1184.667,"body":"which gives me two or one point one pounds, depending on how you look at"},{"speaker":"[bryan_boorstein]","startTime":1184.747,"endTime":1187.947,"body":"it, One point one pounds left to get to one eighty two point nine. So um,"},{"speaker":"[bryan_boorstein]","startTime":1188.187,"endTime":1191.307,"body":"so yeah, I'm close. It's it's a matter of digging for a week or whatever,"},{"speaker":"[bryan_boorstein]","startTime":1191.547,"endTime":1194.987,"body":"and like if I really wanted to manipulate the scale, I could just not eat"},{"speaker":"[bryan_boorstein]","startTime":1195.227,"endTime":1199.147,"body":"carbs one day and I'd probably lose like two pounds. so um,"},{"speaker":"[aaron_straker]","startTime":1198.2,"endTime":1201.56,"body":"Yeah, I mean, if you wanted to dig on your on your non training days, just go"},{"speaker":"[bryan_boorstein]","startTime":1201.487,"endTime":1202.487,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1201.72,"endTime":1203.0,"body":"protein protein veggies,"},{"speaker":"[bryan_boorstein]","startTime":1203.167,"endTime":1204.167,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1203.56,"endTime":1206.68,"body":"you know, andcover your fat baselines that would be viable"},{"speaker":"[bryan_boorstein]","startTime":1206.187,"endTime":1209.787,"body":"so that's something I'm considering as well. So a few options to play with"},{"speaker":"[bryan_boorstein]","startTime":1209.947,"endTime":1212.587,"body":"in the last. I guess now it's thirteen days. Yeah,"},{"speaker":"[aaron_straker]","startTime":1214.2,"endTime":1217.4,"body":"are ready to get into these mistakes that we used to make and things we wish"},{"speaker":"[aaron_straker]","startTime":1217.38,"endTime":1218.38,"body":"we knew sooner."},{"speaker":"[bryan_boorstein]","startTime":1218.747,"endTime":1220.827,"body":"yeah, man, totally. I like this topic too."},{"speaker":"[aaron_straker]","startTime":1219.72,"endTime":1223.48,"body":"okay, yeah, perfect. So we're going to start with training. We're going to go"},{"speaker":"[aaron_straker]","startTime":1223.56,"endTime":1227.16,"body":"through all of our training ones and then we will shift over to our nutrition"},{"speaker":"[aaron_straker]","startTime":1227.32,"endTime":1231.8,"body":"mistakes. Um. So the first one that's coming from me always training as heavy"},{"speaker":"[aaron_straker]","startTime":1231.96,"endTime":1236.6,"body":"as I possibly could. Um, and then now on the back end, knowing that that"},{"speaker":"[aaron_straker]","startTime":1236.76,"endTime":1242.36,"body":"would not also always necessarily produce the best Um results. so especially"},{"speaker":"[aaron_straker]","startTime":1242.52,"endTime":1247.48,"body":"in my earlier years, like I really rarely went over the like ten repetition"},{"speaker":"[aaron_straker]","startTime":1247.88,"endTime":1253.08,"body":"ten reps type thing, Um, and I would train in that like very hard, heavy, six"},{"speaker":"[aaron_straker]","startTime":1253.24,"endTime":1259.56,"body":"to eight. Um. It worked, but also I accumulated a lot of Um, joint injuries"},{"speaker":"[aaron_straker]","startTime":1259.96,"endTime":1264.36,"body":"and just knowing that, now that, like Brian briefly mentioned earlier in this"},{"speaker":"[aaron_straker]","startTime":1264.36,"endTime":1268.92,"body":"episode, Hy, pertrophy is a forgiving adaptation and there isn't like a hard"},{"speaker":"[aaron_straker]","startTime":1269.16,"endTime":1274.44,"body":"and fast rule book on like reps and stuff, for I perch fuino in the lower rep"},{"speaker":"[aaron_straker]","startTime":1274.6,"endTime":1278.36,"body":"ranges. What do you remember Offhand How low that report says? It's like six,"},{"speaker":"[aaron_straker]","startTime":1278.6,"endTime":1281.0,"body":"or is it four on the lowlander? Is it six or eight?"},{"speaker":"[bryan_boorstein]","startTime":1280.507,"endTime":1282.027,"body":"You're talking about the high perjury"},{"speaker":"[aaron_straker]","startTime":1281.74,"endTime":1282.74,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1282.187,"endTime":1284.907,"body":"range. It's usually considered six to thirty,"},{"speaker":"[aaron_straker]","startTime":1284.94,"endTime":1285.94,"body":"okay,"},{"speaker":"[bryan_boorstein]","startTime":1285.387,"endTime":1289.307,"body":"so I've heard five to thirty as well. I mean, I think some of that must"},{"speaker":"[bryan_boorstein]","startTime":1289.547,"endTime":1293.147,"body":"depend on rep tempo, because that's essentally. you' talking time under"},{"speaker":"[bryan_boorstein]","startTime":1293.387,"endTime":1296.667,"body":"tension when you're talking reps. So I think that if you're doing really"},{"speaker":"[bryan_boorstein]","startTime":1296.827,"endTime":1299.787,"body":"slow raps, you could probably do a set of four and and still be in the"},{"speaker":"[bryan_boorstein]","startTime":1299.787,"endTime":1303.147,"body":"hypery range. But I think six to thirty is probably like a pretty safe"},{"speaker":"[bryan_boorstein]","startTime":1303.167,"endTime":1304.167,"body":"number."},{"speaker":"[aaron_straker]","startTime":1303.4,"endTime":1307.88,"body":"okay, perfect. So kind of uh, going back to where I said when I was training"},{"speaker":"[aaron_straker]","startTime":1308.12,"endTime":1312.76,"body":"really heavy, I rerap rep tempo, and and and time undertention was not a"},{"speaker":"[aaron_straker]","startTime":1312.84,"endTime":1316.2,"body":"consideration of mine right, it was mo. move the weight. Um. that's what we"},{"speaker":"[aaron_straker]","startTime":1316.28,"endTime":1319.8,"body":"were doing. We were doing. you know, dumbbell inclines with like the one"},{"speaker":"[aaron_straker]","startTime":1320.04,"endTime":1324.76,"body":"fifteens doing half range of motion and like thinking we were hot shit type"},{"speaker":"[aaron_straker]","startTime":1324.92,"endTime":1329.4,"body":"of deal. Um, but I got accumulated a lot of joint injuries and stuff like"},{"speaker":"[aaron_straker]","startTime":1329.48,"endTime":1333.4,"body":"that, and just now, knowing that I don't always have to train like as humanly"},{"speaker":"[aaron_straker]","startTime":1333.56,"endTime":1338.28,"body":"heavy as I possibly can to achieve the adaptation of hypertrophy, which is"},{"speaker":"[aaron_straker]","startTime":1338.28,"endTime":1340.44,"body":"what I'm after anything from you On this one, Brian."},{"speaker":"[bryan_boorstein]","startTime":1341.947,"endTime":1343.707,"body":"Yeah, I mean, I think that you know"},{"speaker":"[bryan_boorstein]","startTime":1344.907,"endTime":1348.907,"body":"the whole, The idea of a stronger muscle not being a bigger muscle is like"},{"speaker":"[bryan_boorstein]","startTime":1348.987,"endTime":1353.867,"body":"a good concept to keep in mind, like it does trend that way. Like as you"},{"speaker":"[bryan_boorstein]","startTime":1354.027,"endTime":1357.307,"body":"get stronger, your muscles do get bigger and big people tend to be strong"},{"speaker":"[bryan_boorstein]","startTime":1357.467,"endTime":1360.907,"body":"and strong people tend to be big, but they don't. They don't happen"},{"speaker":"[bryan_boorstein]","startTime":1361.047,"endTime":1362.047,"body":"linearly so"},{"speaker":"[bryan_boorstein]","startTime":1363.227,"endTime":1367.307,"body":"like there are many many stories of people that are now lifting less weight"},{"speaker":"[bryan_boorstein]","startTime":1367.467,"endTime":1370.427,"body":"than they were before and they have more muscle mass than they did then."},{"speaker":"[bryan_boorstein]","startTime":1370.447,"endTime":1371.447,"body":"So,"},{"speaker":"[bryan_boorstein]","startTime":1372.107,"endTime":1374.747,"body":"yeah, I think it's just important to separate those two things, and then"},{"speaker":"[bryan_boorstein]","startTime":1374.827,"endTime":1377.547,"body":"kind of everything that comes out of that like the whole idea of moving"},{"speaker":"[bryan_boorstein]","startTime":1377.627,"endTime":1381.387,"body":"weight from point eight to point B versus moving weight with intent,"},{"speaker":"[bryan_boorstein]","startTime":1382.027,"endTime":1385.787,"body":"focusing on execution for A for specificscle, et cetera, et Ctera, So it's"},{"speaker":"[bryan_boorstein]","startTime":1385.867,"endTime":1387.387,"body":"hard to do that when the we's really heavy."},{"speaker":"[aaron_straker]","startTime":1387.8,"endTime":1391.8,"body":"Yup, I agreed. Um, going into my second point in what I, which is really"},{"speaker":"[aaron_straker]","startTime":1391.96,"endTime":1396.04,"body":"Callol, Brian briefly mentioned something about this as well, so the notion"},{"speaker":"[aaron_straker]","startTime":1396.2,"endTime":1400.04,"body":"that like your general strength or g, P. P. general preparedness, Um,"},{"speaker":"[aaron_straker]","startTime":1400.28,"endTime":1406.44,"body":"practice training and hypertphry no longer pursue the same goal. Um, which is"},{"speaker":"[aaron_straker]","startTime":1406.52,"endTime":1410.28,"body":"a kind of the goal of getting jacked increasing muscle mass past a certain"},{"speaker":"[aaron_straker]","startTime":1410.6,"endTime":1414.92,"body":"point of training age. So in the beginning anything's really going to work"},{"speaker":"[aaron_straker]","startTime":1415.16,"endTime":1420.44,"body":"because your margins for making gains are so large. Um, you can really do"},{"speaker":"[aaron_straker]","startTime":1420.6,"endTime":1424.6,"body":"anything, and then I shouldn't say like anything, but you can really do a lot"},{"speaker":"[aaron_straker]","startTime":1424.76,"endTime":1428.84,"body":"of things. And then as your training age you know increases, you move past"},{"speaker":"[aaron_straker]","startTime":1429.0,"endTime":1432.44,"body":"those like kind of newy gains, or somewhere of of your intermediate gains"},{"speaker":"[aaron_straker]","startTime":1433.24,"endTime":1438.12,"body":"things that certain training programs like, Uh, not to bash on like the the"},{"speaker":"[aaron_straker]","startTime":1438.2,"endTime":1441.88,"body":"strong lifts like five by five, but I will have. Uh, especially like garage,"},{"speaker":"[aaron_straker]","startTime":1442.2,"endTime":1445.56,"body":"Gm. clients, like guys that come to me, they work out in the garage. Their"},{"speaker":"[aaron_straker]","startTime":1445.64,"endTime":1448.44,"body":"goals are perchuredly right. They just want to look at this point and' like,"},{"speaker":"[aaron_straker]","startTime":1448.44,"endTime":1452.68,"body":"Oh, I'm doing like a A weler, five, three, one variation or strong lifts. And"},{"speaker":"[aaron_straker]","startTime":1452.76,"endTime":1457.64,"body":"I'm like where that's they're not bad programs or fantastic programs for the"},{"speaker":"[aaron_straker]","startTime":1457.72,"endTime":1461.64,"body":"goal of like g, P. P and strength for the goal of like hypertrophy. And what"},{"speaker":"[aaron_straker]","startTime":1461.72,"endTime":1465.88,"body":"you really want to do. There are much better avenues we can be going to, and"},{"speaker":"[aaron_straker]","startTime":1465.96,"endTime":1469.4,"body":"I kind of found myself in that position as well, and I think this is"},{"speaker":"[aaron_straker]","startTime":1469.48,"endTime":1472.52,"body":"something we were going to talk about when you know and I both kind shifted"},{"speaker":"[aaron_straker]","startTime":1472.68,"endTime":1477.56,"body":"fromfting really squatting, really heavy, to squatting with intent for the"},{"speaker":"[bryan_boorstein]","startTime":1477.327,"endTime":1478.327,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1477.72,"endTime":1483.08,"body":"purpose of quaderparatert. So that was one that really kind of hung me up for"},{"speaker":"[aaron_straker]","startTime":1484.28,"endTime":1487.88,"body":"like a solid decade. Honestly, if not a little bit more,"},{"speaker":"[bryan_boorstein]","startTime":1489.307,"endTime":1494.107,"body":"Yeah, principal specificity, Um, becomes more relevant with a higher"},{"speaker":"[bryan_boorstein]","startTime":1494.267,"endTime":1498.907,"body":"training age. So, um, the five by five is an interesting one because it"},{"speaker":"[bryan_boorstein]","startTime":1499.067,"endTime":1504.427,"body":"really is trying to marry the like. Let's get strong, but let's also get"},{"speaker":"[bryan_boorstein]","startTime":1504.667,"endTime":1508.827,"body":"jacked kind of thing, and it's kind of missing the boat on both because"},{"speaker":"[bryan_boorstein]","startTime":1509.067,"endTime":1512.587,"body":"it's a just slightly below the rep range that you would want for like a"},{"speaker":"[bryan_boorstein]","startTime":1512.667,"endTime":1515.947,"body":"real true hperchphy stimulus. Like it's not quite in the like six to"},{"speaker":"[bryan_boorstein]","startTime":1516.007,"endTime":1517.007,"body":"thirty, and"},{"speaker":"[bryan_boorstein]","startTime":1518.587,"endTime":1523.307,"body":"it's not quite focusing on the neural side of strength training. Not that"},{"speaker":"[bryan_boorstein]","startTime":1523.387,"endTime":1526.507,"body":"you can't accomplish the narrowal side of strength training with fives, but"},{"speaker":"[bryan_boorstein]","startTime":1526.667,"endTime":1530.107,"body":"like when you're trying to do it for hypertrophy, it generally also comes"},{"speaker":"[bryan_boorstein]","startTime":1530.267,"endTime":1533.947,"body":"along with this idea of like working close to failure, and with the fact"},{"speaker":"[bryan_boorstein]","startTime":1534.187,"endTime":1538.667,"body":"that strength is such a neural adaptation and a learned skill, the idea of"},{"speaker":"[bryan_boorstein]","startTime":1538.747,"endTime":1542.027,"body":"taking sets to the house all the time, which is generally what happens with"},{"speaker":"[bryan_boorstein]","startTime":1542.107,"endTime":1546.187,"body":"these five by five type programs. Um, it just doesn't work in accordance"},{"speaker":"[bryan_boorstein]","startTime":1546.507,"endTime":1549.147,"body":"super wellalth. Um, so yeah, it's a good one"},{"speaker":"[bryan_boorstein]","startTime":1550.427,"endTime":1554.187,"body":"and then uh, I have a couple, but I have four of them for training. Um,"},{"speaker":"[bryan_boorstein]","startTime":1555.387,"endTime":1561.067,"body":"the first one is program hopping. This is something that I did a lot of in"},{"speaker":"[bryan_boorstein]","startTime":1561.627,"endTime":1566.347,"body":"my first five, ten years of training Like I think my first year second"},{"speaker":"[bryan_boorstein]","startTime":1566.667,"endTime":1570.747,"body":"year. I was just. I just found the three times week full body and that was"},{"speaker":"[bryan_boorstein]","startTime":1570.827,"endTime":1574.907,"body":"like my thing, and I just did that, But then I started like realizing that"},{"speaker":"[bryan_boorstein]","startTime":1575.067,"endTime":1578.107,"body":"the Internet was big and expansive and there were all these different like"},{"speaker":"[bryan_boorstein]","startTime":1578.267,"endTime":1582.427,"body":"training methodologies out there and I started wanting to try like the the"},{"speaker":"[bryan_boorstein]","startTime":1582.587,"endTime":1587.547,"body":"Arthur Jones hit style, which is basically like one set to failure of like"},{"speaker":"[bryan_boorstein]","startTime":1587.707,"endTime":1591.627,"body":"ten different exercises in a row. You have like a minute rest between each"},{"speaker":"[bryan_boorstein]","startTime":1591.787,"endTime":1594.507,"body":"station, but you just take every set to the house, and then that's like"},{"speaker":"[bryan_boorstein]","startTime":1594.587,"endTime":1597.147,"body":"your session, and you do that like two or three times a week. So it was"},{"speaker":"[bryan_boorstein]","startTime":1597.227,"endTime":1601.067,"body":"like super low volume and miserable and just awful. So I would do that for"},{"speaker":"[bryan_boorstein]","startTime":1601.147,"endTime":1603.787,"body":"like a couple of months and then'd be like. What am I doing? This is so"},{"speaker":"[bryan_boorstein]","startTime":1603.947,"endTime":1607.547,"body":"hard and I'd go back to like three times a week, full body like compound"},{"speaker":"[bryan_boorstein]","startTime":1607.707,"endTime":1612.267,"body":"lift type stuff. Um, and then like four years in, I wanted to try the Bro"},{"speaker":"[bryan_boorstein]","startTime":1612.587,"endTime":1616.107,"body":"split thing because that's what everyone was doing. So I wanted to have a"},{"speaker":"[bryan_boorstein]","startTime":1616.187,"endTime":1620.427,"body":"chests day in a back day and blah blah. And then I did maxo T, which is"},{"speaker":"[bryan_boorstein]","startTime":1621.067,"endTime":1624.507,"body":"also a bro split, but it's kind of like what you were talking about. the"},{"speaker":"[bryan_boorstein]","startTime":1624.747,"endTime":1628.827,"body":"Tra. The training too heavy thing in the beginning, because Maxo T is is"},{"speaker":"[bryan_boorstein]","startTime":1628.907,"endTime":1632.427,"body":"like a bodybuilding program, but all the sets are between four and six reps"},{"speaker":"[bryan_boorstein]","startTime":1632.587,"endTime":1635.467,"body":"for compounds, and between six and eight for isolations, so you're"},{"speaker":"[bryan_boorstein]","startTime":1635.547,"endTime":1639.787,"body":"literally doing like curls and isolations, Um. for like six a reps, which"},{"speaker":"[bryan_boorstein]","startTime":1639.787,"endTime":1641.547,"body":"is crazy, and uh,"},{"speaker":"[aaron_straker]","startTime":1640.62,"endTime":1641.62,"body":"that scares me."},{"speaker":"[bryan_boorstein]","startTime":1642.987,"endTime":1647.547,"body":"so everything was super heavy. Um, and that also is kind of like the five"},{"speaker":"[bryan_boorstein]","startTime":1647.707,"endTime":1650.587,"body":"by five and then it misses the boat on trying to accomplish maybe two"},{"speaker":"[bryan_boorstein]","startTime":1650.667,"endTime":1655.547,"body":"things at the same time. so I did a lot of that and then I went into cross"},{"speaker":"[bryan_boorstein]","startTime":1655.787,"endTime":1661.467,"body":"fit, which is just constantly varied. Um, so I would say that I did a"},{"speaker":"[bryan_boorstein]","startTime":1661.627,"endTime":1662.827,"body":"decent job of"},{"speaker":"[bryan_boorstein]","startTime":1665.067,"endTime":1667.387,"body":"sticking with programs for a number of"},{"speaker":"[bryan_boorstein]","startTime":1668.507,"endTime":1672.187,"body":"months, maybe one, two, maybe three months. but I think I would have been"},{"speaker":"[bryan_boorstein]","startTime":1672.427,"endTime":1676.667,"body":"benefited much more in my earlier stages of training by sticking with"},{"speaker":"[bryan_boorstein]","startTime":1676.747,"endTime":1681.547,"body":"something for six months or eight months or a year. Um, instead of trying"},{"speaker":"[bryan_boorstein]","startTime":1681.787,"endTime":1685.387,"body":"to do something for four to twelve weeks and then try something new,"},{"speaker":"[aaron_straker]","startTime":1686.06,"endTime":1687.06,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1686.607,"endTime":1687.607,"body":"it?"},{"speaker":"[aaron_straker]","startTime":1687.88,"endTime":1690.92,"body":"I, I really agree thatcause in, I mean twelve weeks. I wouldn't really"},{"speaker":"[aaron_straker]","startTime":1691.0,"endTime":1693.72,"body":"consider short. Four weeks can be pretty short, right and that's where"},{"speaker":"[bryan_boorstein]","startTime":1693.327,"endTime":1694.327,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1693.8,"endTime":1696.52,"body":"I kind of was saying. Like those bridge programs where you're just like Hey,"},{"speaker":"[aaron_straker]","startTime":1696.6,"endTime":1700.12,"body":"I need a break from something. I'm going to do this and then go back to like"},{"speaker":"[aaron_straker]","startTime":1700.28,"endTime":1704.84,"body":"a long. you know, six, eight year plus type deal."},{"speaker":"[bryan_boorstein]","startTime":1706.027,"endTime":1710.027,"body":"yeah, well, it also wasn't like periodized with any intention, right, so"},{"speaker":"[bryan_boorstein]","startTime":1710.107,"endTime":1713.147,"body":"it's not like I was like. You know, I'm going to do this Arthur Jones hit"},{"speaker":"[bryan_boorstein]","startTime":1713.387,"endTime":1717.547,"body":"program and then my plan, which I I didn't write out right at seventeen"},{"speaker":"[bryan_boorstein]","startTime":1717.707,"endTime":1720.347,"body":"years old, is going to be to do this program because that will prepare me"},{"speaker":"[bryan_boorstein]","startTime":1720.347,"endTime":1722.747,"body":"for this program, which will prepare me for that one right. It was just"},{"speaker":"[bryan_boorstein]","startTime":1722.747,"endTime":1726.587,"body":"like Oh, That shiny new object looks cool. I bet that would be fun when in"},{"speaker":"[bryan_boorstein]","startTime":1726.747,"endTime":1731.387,"body":"reality maybe it's a good program, but maybe it would fit better if it was"},{"speaker":"[bryan_boorstein]","startTime":1731.707,"endTime":1735.307,"body":"structured into like a perioddzed plan of some sort. instead of just being"},{"speaker":"[bryan_boorstein]","startTime":1735.467,"endTime":1737.627,"body":"the shiny new object that I wanted to jump on."},{"speaker":"[bryan_boorstein]","startTime":1738.907,"endTime":1745.307,"body":"So uh, next one for me was using misss or hit, so Miss is middle intensity,"},{"speaker":"[bryan_boorstein]","startTime":1745.547,"endTime":1749.547,"body":"steady state and Hit would be behind intensity interval training. so using"},{"speaker":"[bryan_boorstein]","startTime":1749.707,"endTime":1756.027,"body":"a miss or hit cardio for fat loss. Uh, where now? I use primarily lists."},{"speaker":"[bryan_boorstein]","startTime":1756.587,"endTime":1760.427,"body":"Um, like walking or casually biking around town and things like that. So"},{"speaker":"[bryan_boorstein]","startTime":1760.767,"endTime":1761.767,"body":"uh,"},{"speaker":"[bryan_boorstein]","startTime":1762.667,"endTime":1765.707,"body":"yeah, in the past we've talked about this a lot. We probably don't need it"},{"speaker":"[bryan_boorstein]","startTime":1765.787,"endTime":1769.067,"body":"to beat this horse too much. but um, I would do like twenty to thirty"},{"speaker":"[bryan_boorstein]","startTime":1769.307,"endTime":1774.347,"body":"minute runs. I would do sprints and interval training and it just had a lot"},{"speaker":"[bryan_boorstein]","startTime":1774.507,"endTime":1779.307,"body":"of negative effects. Um, kind of downstream on leg strength on recovery on"},{"speaker":"[aaron_straker]","startTime":1779.38,"endTime":1780.38,"body":"fatigueumul."},{"speaker":"[bryan_boorstein]","startTime":1779.947,"endTime":1783.867,"body":"cordicol production fatigue accumulation, right right, all that stuff. So"},{"speaker":"[aaron_straker]","startTime":1783.42,"endTime":1784.42,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1783.887,"endTime":1784.887,"body":"um and"},{"speaker":"[aaron_straker]","startTime":1785.08,"endTime":1793.88,"body":"I mean, I agree, I mean ninety nine percent of my fat lossing. One thing, I"},{"speaker":"[aaron_straker]","startTime":1794.04,"endTime":1799.48,"body":"will say, my coach did have me do this most recent f. Los phases. In the very"},{"speaker":"[aaron_straker]","startTime":1799.8,"endTime":1806.12,"body":"end stages. we would have. Uh, I believe the maximum we ever had was two per"},{"speaker":"[aaron_straker]","startTime":1806.28,"endTime":1809.4,"body":"week hit sessions, but they were very short. I'm talking"},{"speaker":"[bryan_boorstein]","startTime":1809.127,"endTime":1810.127,"body":"Mm,"},{"speaker":"[aaron_straker]","startTime":1809.46,"endTime":1810.46,"body":"four minutes long"},{"speaker":"[bryan_boorstein]","startTime":1811.227,"endTime":1813.547,"body":"like tabadah? almost? Yeah,"},{"speaker":"[aaron_straker]","startTime":1812.04,"endTime":1816.36,"body":"tabata exactly, but not even it would be like. I want twenty seconds all out"},{"speaker":"[aaron_straker]","startTime":1816.68,"endTime":1820.52,"body":"like the like, the ex, like the spin bike, You know where you can crank the"},{"speaker":"[aaron_straker]","startTime":1820.6,"endTime":1822.28,"body":"crank. the resistance up and then"},{"speaker":"[bryan_boorstein]","startTime":1821.927,"endTime":1822.927,"body":"yep."},{"speaker":"[aaron_straker]","startTime":1822.6,"endTime":1823.96,"body":"forty seconds very"},{"speaker":"[bryan_boorstein]","startTime":1823.567,"endTime":1824.567,"body":"M."},{"speaker":"[aaron_straker]","startTime":1823.9,"endTime":1824.9,"body":"low. Just"},{"speaker":"[bryan_boorstein]","startTime":1825.387,"endTime":1826.587,"body":"so it's like fourss of that."},{"speaker":"[aaron_straker]","startTime":1826.28,"endTime":1827.32,"body":"four sets of that. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1827.527,"endTime":1828.527,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1827.64,"endTime":1833.16,"body":"twice per week, So you know, Um, so it is Th. it was there, but very very"},{"speaker":"[aaron_straker]","startTime":1833.4,"endTime":1837.48,"body":"manageable. And what I did like about it is because it was a manageable"},{"speaker":"[aaron_straker]","startTime":1838.12,"endTime":1840.92,"body":"volume. I actually would do it. You know what I"},{"speaker":"[bryan_boorstein]","startTime":1840.607,"endTime":1841.607,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1841.0,"endTime":1844.92,"body":"mean. so like if I was big, Okay, Brian, here we go twenty rounds of hit"},{"speaker":"[aaron_straker]","startTime":1845.32,"endTime":1848.36,"body":"right the f. Like you're going to go hard that first one and then round"},{"speaker":"[bryan_boorstein]","startTime":1848.127,"endTime":1849.127,"body":"right."},{"speaker":"[aaron_straker]","startTime":1848.52,"endTime":1851.8,"body":"two through like nineteen. You're going to half ass it like let's"},{"speaker":"[bryan_boorstein]","startTime":1851.407,"endTime":1852.407,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1852.04,"endTime":1855.24,"body":"be clear, and then you're going to try maybe real hard on the end of the fin"},{"speaker":"[aaron_straker]","startTime":1855.56,"endTime":1858.68,"body":"shop. But because it was only like four rounds, I could push really really"},{"speaker":"[aaron_straker]","startTime":1858.84,"endTime":1862.12,"body":"hard and I'd beghast and then I'm like sick. you know four minutes later, I'm"},{"speaker":"[aaron_straker]","startTime":1862.28,"endTime":1864.12,"body":"fucking going on type of thing. Um,"},{"speaker":"[bryan_boorstein]","startTime":1863.807,"endTime":1864.807,"body":"right. Right,"},{"speaker":"[aaron_straker]","startTime":1864.28,"endTime":1868.36,"body":"but, other than that everything else was just going on walks, and and really"},{"speaker":"[aaron_straker]","startTime":1868.6,"endTime":1870.2,"body":"just moving more throughout the day"},{"speaker":"[bryan_boorstein]","startTime":1871.147,"endTime":1874.907,"body":"what do you think of the? I know, There's like science on this and I'm semi"},{"speaker":"[bryan_boorstein]","startTime":1875.147,"endTime":1878.507,"body":"aware of it. but the whole notion of epoch like Is that why you do"},{"speaker":"[bryan_boorstein]","startTime":1878.587,"endTime":1881.627,"body":"something like that on that bike Is for the, for the idea that you' like"},{"speaker":"[bryan_boorstein]","startTime":1881.787,"endTime":1885.547,"body":"providing a metabolism spike that's going to produce cooric burn throughout"},{"speaker":"[bryan_boorstein]","startTime":1885.707,"endTime":1887.227,"body":"the day higher than normal, or"},{"speaker":"[aaron_straker]","startTime":1888.44,"endTime":1894.52,"body":"on, I believe that is what the research supports in practicality. I don't"},{"speaker":"[aaron_straker]","startTime":1894.76,"endTime":1901.08,"body":"really know how far that moves to needle. I do remember. um, lyle Mcdonald,"},{"speaker":"[aaron_straker]","startTime":1901.96,"endTime":1905.64,"body":"uh, citing something I wish I could remember a little bit better around doing"},{"speaker":"[aaron_straker]","startTime":1905.96,"endTime":1912.12,"body":"like hit first and then when you would do Um. some of the like Um lists. You"},{"speaker":"[aaron_straker]","startTime":1912.12,"endTime":1913.32,"body":"know, low intensity or"},{"speaker":"[bryan_boorstein]","startTime":1913.007,"endTime":1914.007,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1913.4,"endTime":1917.48,"body":"or walking like a post, Um that the hit would basically liberate the free"},{"speaker":"[aaron_straker]","startTime":1917.72,"endTime":1921.88,"body":"fatty acids and then the like list. you know, low intensity, walking after"},{"speaker":"[aaron_straker]","startTime":1922.28,"endTime":1924.6,"body":"would actually like oxidize it. Um,"},{"speaker":"[aaron_straker]","startTime":1925.72,"endTime":1931.24,"body":"uh again, I don't know how much research there is on that I. I, there might,"},{"speaker":"[aaron_straker]","startTime":1931.4,"endTime":1935.88,"body":"there may be there, may not. I'm just really not not that, Um. well versed in"},{"speaker":"[aaron_straker]","startTime":1935.5,"endTime":1936.5,"body":"it,"},{"speaker":"[bryan_boorstein]","startTime":1935.647,"endTime":1936.647,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1936.36,"endTime":1941.88,"body":"Um, the whole, It's not an area that I give a lot of my time into reading and"},{"speaker":"[aaron_straker]","startTime":1941.96,"endTime":1945.16,"body":"stuff, because I think it's one of those things that moves the needle very"},{"speaker":"[aaron_straker]","startTime":1945.4,"endTime":1949.88,"body":"little in terms of your time and an effort in from an investment standpoint."},{"speaker":"[aaron_straker]","startTime":1950.36,"endTime":1953.64,"body":"You know, I just know on the nutrition side of things you are moving the"},{"speaker":"[aaron_straker]","startTime":1953.64,"endTime":1954.76,"body":"needle so much further."},{"speaker":"[bryan_boorstein]","startTime":1955.947,"endTime":1959.227,"body":"yeah, yeah, yeah. It's really interesting that you mentioned the hit before"},{"speaker":"[bryan_boorstein]","startTime":1959.467,"endTime":1964.107,"body":"listing, because I believe it was the same logic that was used back when I"},{"speaker":"[bryan_boorstein]","startTime":1964.267,"endTime":1967.387,"body":"like the first five years I was training and people would say do your"},{"speaker":"[bryan_boorstein]","startTime":1967.547,"endTime":1970.987,"body":"cardio after your weight training, because you would essentially have used"},{"speaker":"[bryan_boorstein]","startTime":1971.147,"endTime":1973.947,"body":"all of your glycogen during weights. And so now you wouldd have all these"},{"speaker":"[bryan_boorstein]","startTime":1974.027,"endTime":1978.427,"body":"like fatty acids to burn, Doing the list cardio after weight training. Um,"},{"speaker":"[bryan_boorstein]","startTime":1978.667,"endTime":1981.467,"body":"So I thought that that that's it seems like an interesting comparison. I"},{"speaker":"[bryan_boorstein]","startTime":1981.467,"endTime":1982.987,"body":"wonder if it came from the same data pool."},{"speaker":"[aaron_straker]","startTime":1983.24,"endTime":1984.92,"body":"Yeah, it may have. I'm not sure."},{"speaker":"[bryan_boorstein]","startTime":1984.927,"endTime":1985.927,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1986.667,"endTime":1991.387,"body":"cool. um, The next one was something else we've talked a lot about in the"},{"speaker":"[bryan_boorstein]","startTime":1991.467,"endTime":1996.507,"body":"past. Given uh, the idea of you don't have to squat for your quads. That"},{"speaker":"[bryan_boorstein]","startTime":1996.587,"endTime":2000.987,"body":"maybe you're not built to squat for quads and just general exercise"},{"speaker":"[bryan_boorstein]","startTime":2001.627,"endTime":2004.507,"body":"execution. Overall, I think is is probably"},{"speaker":"[bryan_boorstein]","startTime":2006.027,"endTime":2010.827,"body":"one topic in itself. Um, so I, we've talked about this the way that that we"},{"speaker":"[bryan_boorstein]","startTime":2010.987,"endTime":2014.987,"body":"feel in that You know. It wasn't until we stopped squatting a post cross"},{"speaker":"[bryan_boorstein]","startTime":2015.307,"endTime":2019.227,"body":"fit as our primary quad building movement that we really started to"},{"speaker":"[bryan_boorstein]","startTime":2019.167,"endTime":2020.167,"body":"actually see"},{"speaker":"[bryan_boorstein]","startTime":2021.067,"endTime":2025.147,"body":"tangible development in our quads. And and we know now from a number of"},{"speaker":"[bryan_boorstein]","startTime":2025.307,"endTime":2029.467,"body":"different studies that the recus phoris, which is the one that crosses the"},{"speaker":"[bryan_boorstein]","startTime":2029.547,"endTime":2035.147,"body":"hip and the knee, Um, doesn't actually really get worked in a squat pattern"},{"speaker":"[bryan_boorstein]","startTime":2035.387,"endTime":2040.107,"body":"movement. Uh, the Veemmo and the Vasses Laalis kind of end up ta the A"},{"speaker":"[bryan_boorstein]","startTime":2040.187,"endTime":2043.867,"body":"doctors, kind of end up taking over that job. So we need something like"},{"speaker":"[bryan_boorstein]","startTime":2044.027,"endTime":2048.107,"body":"isolated knee extension or sissy squats, or reverse Nordics or something"},{"speaker":"[bryan_boorstein]","startTime":2048.267,"endTime":2054.187,"body":"like that to fully lengthen and train the quad muscle Um. So, with that in"},{"speaker":"[bryan_boorstein]","startTime":2054.267,"endTime":2055.3869999999997,"body":"mind, I think that like"},{"speaker":"[bryan_boorstein]","startTime":2057.467,"endTime":2063.067,"body":"moving it into exercise execution, and how we've talked in depth about the"},{"speaker":"[bryan_boorstein]","startTime":2063.007,"endTime":2064.007,"body":"idea of"},{"speaker":"[bryan_boorstein]","startTime":2064.987,"endTime":2069.147,"body":"getting the knees over the toes as much as possible, and uh, from a physic"},{"speaker":"[bryan_boorstein]","startTime":2069.3869999999997,"endTime":2073.387,"body":"standpoint, this is essentially the lower limb which is going to be the the"},{"speaker":"[bryan_boorstein]","startTime":2073.467,"endTime":2078.587,"body":"shin muscle or the shinpone, is going to Uh, is going to try to get as"},{"speaker":"[bryan_boorstein]","startTime":2078.747,"endTime":2082.187,"body":"horizontal to the ground as possible, because that's the pendulum that the"},{"speaker":"[bryan_boorstein]","startTime":2082.267,"endTime":2086.187,"body":"that the quad is acting off of right, so the more that you can get that"},{"speaker":"[bryan_boorstein]","startTime":2086.427,"endTime":2090.507,"body":"shin uh to. Be horizontal to the ground instead of vertical to the ground."},{"speaker":"[bryan_boorstein]","startTime":2090.907,"endTime":2094.187,"body":"The more you're going to activate the quad on the other side of that"},{"speaker":"[bryan_boorstein]","startTime":2094.347,"endTime":2098.267,"body":"pendulum. Um. so things like that, like knowledge of, like, even small"},{"speaker":"[bryan_boorstein]","startTime":2098.507,"endTime":2103.627,"body":"biomechanic, Uh, matters like getting the shin parallels to the ground as"},{"speaker":"[bryan_boorstein]","startTime":2103.707,"endTime":2107.867,"body":"much as possible. Are things that I just never thought about before, and"},{"speaker":"[bryan_boorstein]","startTime":2108.347,"endTime":2113.787,"body":"the same thing of execution goes across the the one arm lap movements and"},{"speaker":"[bryan_boorstein]","startTime":2115.067,"endTime":2118.827,"body":"Um staying in active ranges of motion and things like that. So just a whole"},{"speaker":"[bryan_boorstein]","startTime":2118.907,"endTime":2121.387,"body":"lot of knowledge that has come along the way in that realm."},{"speaker":"[aaron_straker]","startTime":2121.88,"endTime":2125.72,"body":"Yeah, I mean, there's not much I can really add to that. There is so much"},{"speaker":"[aaron_straker]","startTime":2125.88,"endTime":2129.16,"body":"more I think will all try someone up. But there's so much more than just"},{"speaker":"[aaron_straker]","startTime":2129.32,"endTime":2131.88,"body":"simply moving the weight from point a to point being."},{"speaker":"[bryan_boorstein]","startTime":2133.387,"endTime":2139.547,"body":"Yep, for sure, Um, and then my last one was exercise selection and the idea"},{"speaker":"[bryan_boorstein]","startTime":2139.947,"endTime":2144.107,"body":"that there's no lifts that you have to do, And this is kind of an expansion"},{"speaker":"[bryan_boorstein]","startTime":2144.507,"endTime":2149.307,"body":"on the the last point about the squats and the quads. Um. But I really, I"},{"speaker":"[bryan_boorstein]","startTime":2149.387,"endTime":2155.307,"body":"really, do think it's important to have it as its own topic, because in the"},{"speaker":"[bryan_boorstein]","startTime":2155.387,"endTime":2157.787,"body":"pursuit of muscle mass or hypertrophy,"},{"speaker":"[bryan_boorstein]","startTime":2159.067,"endTime":2164.267,"body":"a weight is just a way for this dumb piece of meat which is your muscle to"},{"speaker":"[bryan_boorstein]","startTime":2164.587,"endTime":2170.747,"body":"contract and stretch right. these are the two goals of any exercise. So if"},{"speaker":"[bryan_boorstein]","startTime":2170.907,"endTime":2175.307,"body":"we pick an exercise that allows us to use resistance that allows the muscle"},{"speaker":"[bryan_boorstein]","startTime":2175.467,"endTime":2179.387,"body":"to move in that way to stretch and contract for us as an individual with"},{"speaker":"[bryan_boorstein]","startTime":2179.547,"endTime":2183.787,"body":"our own anthrometric make ups, If we can find a machine or a free weight,"},{"speaker":"[bryan_boorstein]","startTime":2183.947,"endTime":2187.947,"body":"or maneuver our body in a the way around a machine or a free weight to"},{"speaker":"[bryan_boorstein]","startTime":2188.187,"endTime":2190.187,"body":"create that optimal,"},{"speaker":"[bryan_boorstein]","startTime":2191.547,"endTime":2194.667,"body":"then that will be the best tool for the job, So it's not that we have to"},{"speaker":"[bryan_boorstein]","startTime":2194.827,"endTime":2198.987,"body":"barble bent over road to get a big back, there could be better ways, and it"},{"speaker":"[bryan_boorstein]","startTime":2199.067,"endTime":2202.827,"body":"really just. Depends on what the best lift is for you to achieve that"},{"speaker":"[bryan_boorstein]","startTime":2202.647,"endTime":2203.647,"body":"objective."},{"speaker":"[aaron_straker]","startTime":2204.52,"endTime":2208.52,"body":"I mean, you really hit the nail in the head. There, There one thing that I, I"},{"speaker":"[aaron_straker]","startTime":2208.84,"endTime":2210.6,"body":"actually put this on in Toram last week,"},{"speaker":"[aaron_straker]","startTime":2211.72,"endTime":2215.0,"body":"especially when we're talking in terms of like machines and stuff right, we"},{"speaker":"[aaron_straker]","startTime":2215.32,"endTime":2219.8,"body":"come in so many different shapes and sizes and the machines are built with"},{"speaker":"[aaron_straker]","startTime":2220.12,"endTime":2224.44,"body":"some. I won't say customizations, but like movement in them, but you may not"},{"speaker":"[aaron_straker]","startTime":2224.6,"endTime":2228.68,"body":"fit in that machine correctly based on how it was intended design. Because of"},{"speaker":"[aaron_straker]","startTime":2228.76,"endTime":2233.88,"body":"your limblangths, mobility different things, and just knowing that, and then"},{"speaker":"[aaron_straker]","startTime":2234.04,"endTime":2238.44,"body":"seeing like hey, maybe the program has like perfect example like Presc in it."},{"speaker":"[aaron_straker]","startTime":2238.52,"endTime":2243.08,"body":"But the leg press in your gym is just kind of a shiddy design, and your heels"},{"speaker":"[aaron_straker]","startTime":2243.24,"endTime":2247.4,"body":"come off off of the platform and it's more like gluke dominant, and it's"},{"speaker":"[aaron_straker]","startTime":2247.48,"endTime":2251.88,"body":"supposed to be a quad type exercise. That may not be a good exercise for you,"},{"speaker":"[aaron_straker]","startTime":2251.96,"endTime":2257.24,"body":"so there may be some ways you can modify it right from my um. inm post. I was"},{"speaker":"[aaron_straker]","startTime":2257.32,"endTime":2260.52,"body":"putting like a foam map under my back and hips to kind of get me in a better"},{"speaker":"[aaron_straker]","startTime":2260.84,"endTime":2264.92,"body":"angle. Maybe an olympic lifting shoe to give yourself a little bit more ankle"},{"speaker":"[aaron_straker]","startTime":2265.0,"endTime":2269.32,"body":"doorflection to make up for the angle of the the platform on the on the light"},{"speaker":"[aaron_straker]","startTime":2269.56,"endTime":2274.2,"body":"press. There are some kind of things that you can do to maybe try and shift"},{"speaker":"[aaron_straker]","startTime":2274.44,"endTime":2278.04,"body":"the tide of those angles and mechanics in your favor, But there's also times"},{"speaker":"[aaron_straker]","startTime":2278.12,"endTime":2281.24,"body":"where it's just maybe not going to work out and you need to P. Use a"},{"speaker":"[aaron_straker]","startTime":2281.32,"endTime":2285.8,"body":"different Um exercise for to elicit the effect, the desired stimulus for the"},{"speaker":"[aaron_straker]","startTime":2285.88,"endTime":2288.84,"body":"movement in the program And that's really important to understand."},{"speaker":"[bryan_boorstein]","startTime":2289.707,"endTime":2290.907,"body":"Yeah, for sure, I think"},{"speaker":"[bryan_boorstein]","startTime":2292.187,"endTime":2296.827,"body":"if you're unsure whether you fit well in a machine and know Ba bells tend"},{"speaker":"[bryan_boorstein]","startTime":2296.907,"endTime":2301.307,"body":"to be really restrictive, you can usually find a way to manoeuver a"},{"speaker":"[bryan_boorstein]","startTime":2301.387,"endTime":2305.627,"body":"dumbbell, either with like hand position, arm position or body position"},{"speaker":"[bryan_boorstein]","startTime":2307.067,"endTime":2310.907,"body":"to hit, kind of what you're looking to hit. So I think Downlls are"},{"speaker":"[bryan_boorstein]","startTime":2311.067,"endTime":2315.867,"body":"obviously a hugely available, widely available tool, but potentially under"},{"speaker":"[bryan_boorstein]","startTime":2315.887,"endTime":2316.887,"body":"ulizeed. Still"},{"speaker":"[aaron_straker]","startTime":2317.22,"endTime":2318.22,"body":"agreed."},{"speaker":"[bryan_boorstein]","startTime":2319.627,"endTime":2323.147,"body":"we have some nutrition. ones. You have three. I have four. You want to get"},{"speaker":"[aaron_straker]","startTime":2322.36,"endTime":2327.48,"body":"Yeah, let's get into it. So uh, what's really nice about this one is Brian. I"},{"speaker":"[bryan_boorstein]","startTime":2322.967,"endTime":2323.967,"body":"started,"},{"speaker":"[aaron_straker]","startTime":2327.64,"endTime":2331.24,"body":"actually talked about a A A scenario, Earli. in the episode that's going to"},{"speaker":"[aaron_straker]","startTime":2331.48,"endTime":2335.56,"body":"apply. So what I have here is that the leaner you get, the more applicable"},{"speaker":"[aaron_straker]","startTime":2335.8,"endTime":2341.24,"body":"advanced tactics can be, for example, intual workout carbohydrate. If I have"},{"speaker":"[aaron_straker]","startTime":2341.32,"endTime":2345.24,"body":"a client who is at like twenty five percent body fatt, speaking in terms of"},{"speaker":"[aaron_straker]","startTime":2345.32,"endTime":2348.84,"body":"mail, I'm generally not going to be suggesting this person be taking into"},{"speaker":"[aaron_straker]","startTime":2349.08,"endTime":2352.28,"body":"work outut carbohydrate in the form of dextrose, a highly branched"},{"speaker":"[aaron_straker]","startTime":2352.44,"endTime":2357.8,"body":"cyclicdction or something like that. I think maybe around the fifteen to"},{"speaker":"[aaron_straker]","startTime":2357.96,"endTime":2362.04,"body":"seventeen percent. Something like that on the higher end now is this kind of"},{"speaker":"[aaron_straker]","startTime":2362.04,"endTime":2365.64,"body":"a blanketed statement. Let's say I have some athlete whose training for"},{"speaker":"[aaron_straker]","startTime":2365.72,"endTime":2369.56,"body":"something training multiple times per day and they need recovery type stuff."},{"speaker":"[aaron_straker]","startTime":2369.72,"endTime":2372.52,"body":"Yes, but in terms of like your general person who just wants to look good"},{"speaker":"[aaron_straker]","startTime":2372.76,"endTime":2376.84,"body":"training, you know once per day for hypertury type of thing. Um, and then"},{"speaker":"[aaron_straker]","startTime":2377.0,"endTime":2381.72,"body":"this also kind of ties into the leaner you are, the more you can get away"},{"speaker":"[aaron_straker]","startTime":2381.96,"endTime":2386.36,"body":"with things to have a lesser impact. So using the example Brian was speaking"},{"speaker":"[aaron_straker]","startTime":2386.52,"endTime":2388.92,"body":"of with as he goes into this photohooot and"},{"speaker":"[aaron_straker]","startTime":2390.36,"endTime":2395.4,"body":"loading a enormous amounts of carbohydrate to go into this. If Brian was at"},{"speaker":"[aaron_straker]","startTime":2395.64,"endTime":2399.32,"body":"sixteen percent body fat and he's going into a photohooot, we're not going to"},{"speaker":"[aaron_straker]","startTime":2399.4,"endTime":2402.84,"body":"be talking about him having a thousand grams of carbohydrate the day before"},{"speaker":"[aaron_straker]","startTime":2403.0,"endTime":2407.24,"body":"going into it, he's objectively going to look worse if that were the case."},{"speaker":"[aaron_straker]","startTime":2407.8,"endTime":2412.2,"body":"Uh, but because he's been in this depleted state, he has a lot of basically"},{"speaker":"[aaron_straker]","startTime":2412.68,"endTime":2416.76,"body":"empty storage right in his body where he can fill and seat these"},{"speaker":"[aaron_straker]","startTime":2416.84,"endTime":2421.48,"body":"carbohydrates. that will change his appearance for the better if those"},{"speaker":"[aaron_straker]","startTime":2421.64,"endTime":2425.8,"body":"carbohydrate, you know, slots or storage areas were already. Oh, it's not"},{"speaker":"[aaron_straker]","startTime":2425.96,"endTime":2430.6,"body":"going to be the same case. So generally the leaner you are, the more you can"},{"speaker":"[aaron_straker]","startTime":2430.76,"endTime":2433.56,"body":"get away with these kind of seemingly kind of"},{"speaker":"[aaron_straker]","startTime":2434.76,"endTime":2439.8,"body":"in know, wild approaches and tactics because you're in it. the context is"},{"speaker":"[aaron_straker]","startTime":2439.96,"endTime":2442.84,"body":"different. Um, So the thing I did want to tie to is"},{"speaker":"[aaron_straker]","startTime":2444.04,"endTime":2449.4,"body":"when you're leaner you can get away with more type of you know, I would. I"},{"speaker":"[aaron_straker]","startTime":2449.4,"endTime":2452.6,"body":"don't want to call them unhealthy, but like uncommon type of"},{"speaker":"[aaron_straker]","startTime":2453.8,"endTime":2458.2,"body":"practices, because you're leaner and you're in the change isn't going to be"},{"speaker":"[aaron_straker]","startTime":2458.36,"endTime":2465.0,"body":"as large. that being said, I think it is a slippery slope. So another example"},{"speaker":"[aaron_straker]","startTime":2465.32,"endTime":2471.24,"body":"is like, let's say Brian right tomorrow just has a super stressful day. Some"},{"speaker":"[aaron_straker]","startTime":2471.32,"endTime":2474.36,"body":"of the bad happenits and he just like kind of binges and puts away like a"},{"speaker":"[aaron_straker]","startTime":2474.44,"endTime":2476.44,"body":"shit ton of carbs and crappy foods."},{"speaker":"[aaron_straker]","startTime":2477.88,"endTime":2482.92,"body":"The the objective standpoint is in the morning, he'll probably look better to"},{"speaker":"[aaron_straker]","startTime":2483.0,"endTime":2488.68,"body":"be completely honest. However, it can be kind of like a psychological. Hm."},{"speaker":"[aaron_straker]","startTime":2490.04,"endTime":2494.52,"body":"A, a game against your own psychology because it can reinforce bad patterns"},{"speaker":"[aaron_straker]","startTime":2494.68,"endTime":2499.32,"body":"and eventually you will kind of run out of uses of that type of thing because"},{"speaker":"[aaron_straker]","startTime":2499.56,"endTime":2503.24,"body":"eventually through these body Fa will increase like little by little and then"},{"speaker":"[aaron_straker]","startTime":2503.4,"endTime":2507.64,"body":"you'll kind of get up into there, but it is something like I personally try"},{"speaker":"[aaron_straker]","startTime":2507.8,"endTime":2511.32,"body":"not to you know use because I know it of it's like psychological impact, but"},{"speaker":"[aaron_straker]","startTime":2511.4,"endTime":2513.88,"body":"basically what I'm just getting up trying to get around. It is like the"},{"speaker":"[aaron_straker]","startTime":2513.96,"endTime":2518.12,"body":"leaner you are, the more you can kind of get away with in bad practices"},{"speaker":"[aaron_straker]","startTime":2518.36,"endTime":2523.0,"body":"without them really affecting your goal, unless your goal is to get leaner."},{"speaker":"[aaron_straker]","startTime":2522.9,"endTime":2523.9,"body":"But if you're"},{"speaker":"[bryan_boorstein]","startTime":2523.407,"endTime":2524.407,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2523.8,"endTime":2527.48,"body":"at like fifteen percent, twenty percent body fat and you want to get a little"},{"speaker":"[aaron_straker]","startTime":2527.48,"endTime":2532.76,"body":"bit leaner, having these a big blowout days will impact your kind of progress"},{"speaker":"[aaron_straker]","startTime":2532.82,"endTime":2533.82,"body":"on that goal,"},{"speaker":"[aaron_straker]","startTime":2534.84,"endTime":2536.04,"body":"Anything from you on that one"},{"speaker":"[bryan_boorstein]","startTime":2536.747,"endTime":2538.907,"body":"Yeah, I don't really have much ad. but um"},{"speaker":"[bryan_boorstein]","startTime":2540.347,"endTime":2542.027,"body":"no, I think you crush that and"},{"speaker":"[bryan_boorstein]","startTime":2543.707,"endTime":2545.227,"body":"I. I think the I."},{"speaker":"[bryan_boorstein]","startTime":2546.347,"endTime":2547.707,"body":"There is definitely a difference"},{"speaker":"[bryan_boorstein]","startTime":2548.367,"endTime":2549.367,"body":"between"},{"speaker":"[bryan_boorstein]","startTime":2550.507,"endTime":2557.547,"body":"binging or overeating on foods that are a mix of fat and carb, versus"},{"speaker":"[bryan_boorstein]","startTime":2557.787,"endTime":2560.587,"body":"keeping it to just strictly carbs"},{"speaker":"[bryan_boorstein]","startTime":2562.027,"endTime":2564.507,"body":"and the appearance the next day and beyond."},{"speaker":"[aaron_straker]","startTime":2564.3,"endTime":2565.3,"body":"correct?"},{"speaker":"[aaron_straker]","startTime":2566.7,"endTime":2567.7,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2567.307,"endTime":2570.507,"body":"Yeah, the Fas just got of mess everything up, especially when they' with"},{"speaker":"[bryan_boorstein]","startTime":2570.667,"endTime":2573.307,"body":"the car, but they interact poorly, it seems."},{"speaker":"[aaron_straker]","startTime":2572.6,"endTime":2575.96,"body":"take two gas pedals, You can only have one gas better, you can't have two"},{"speaker":"[aaron_straker]","startTime":2575.82,"endTime":2576.82,"body":"gasps."},{"speaker":"[bryan_boorstein]","startTime":2578.207,"endTime":2579.207,"body":"next one."},{"speaker":"[aaron_straker]","startTime":2579.0,"endTime":2583.72,"body":"Yup, so this one? I mean, I think this is something that everyone will say,"},{"speaker":"[aaron_straker]","startTime":2583.88,"endTime":2589.0,"body":"but this, just this, the the sheer overwhelming importance of your diet on"},{"speaker":"[aaron_straker]","startTime":2589.16,"endTime":2593.96,"body":"your body composition. It's hard to put a percentage or a number on this, But"},{"speaker":"[aaron_straker]","startTime":2594.36,"endTime":2598.76,"body":"one thing that's really really wild to me and it is. I mean, I have been"},{"speaker":"[aaron_straker]","startTime":2598.84,"endTime":2602.12,"body":"there in the past. I was just talking with my girlfriend, Jenny, who is there"},{"speaker":"[aaron_straker]","startTime":2602.2,"endTime":2605.56,"body":"in the past? If you're training seven days per week, or you're training"},{"speaker":"[aaron_straker]","startTime":2605.8,"endTime":2609.88,"body":"multiple times per day, Um, which is not recommended by the way. But you're"},{"speaker":"[aaron_straker]","startTime":2610.04,"endTime":2614.68,"body":"not tracking your food. You're effectively wasting those efforts. Um. You can"},{"speaker":"[aaron_straker]","startTime":2614.84,"endTime":2621.08,"body":"move the needle so much further at such a more fast rate by spending those"},{"speaker":"[aaron_straker]","startTime":2621.32,"endTime":2625.48,"body":"efforts on understanding your macro nurances, understanding tracking your"},{"speaker":"[aaron_straker]","startTime":2625.56,"endTime":2629.24,"body":"food, and what exactly you need, as opposed to training seventies per week,"},{"speaker":"[aaron_straker]","startTime":2629.48,"endTime":2633.48,"body":"training multiple times per day. Doing. you know, if you, if you're doing"},{"speaker":"[aaron_straker]","startTime":2633.64,"endTime":2638.36,"body":"like cardio sessions on top on top of your training, but you're not tracking"},{"speaker":"[aaron_straker]","startTime":2638.44,"endTime":2643.24,"body":"your food or anything like that, you're you're stepping over dollars to pick"},{"speaker":"[aaron_straker]","startTime":2643.4,"endTime":2647.64,"body":"up pennies Type of deal. Um, that is a. That is a really good quote. to use"},{"speaker":"[aaron_straker]","startTime":2648.1,"endTime":2649.1,"body":"for for that scenario,"},{"speaker":"[bryan_boorstein]","startTime":2651.387,"endTime":2655.867,"body":"Yeah, for sure, I mean, you have to know at least how many calories and"},{"speaker":"[bryan_boorstein]","startTime":2655.947,"endTime":2658.827,"body":"grams of protein are going into your body and a minimum."},{"speaker":"[bryan_boorstein]","startTime":2660.187,"endTime":2663.867,"body":"Yeah, you to make sure you' fueled supporting what your objective are,"},{"speaker":"[bryan_boorstein]","startTime":2664.027,"endTime":2666.187,"body":"especially when full times a day."},{"speaker":"[aaron_straker]","startTime":2666.6,"endTime":2670.6,"body":"exactly so moving on from that one, this one is something that"},{"speaker":"[aaron_straker]","startTime":2671.8,"endTime":2676.44,"body":"I do not think as many people still um understand the importance of, And"},{"speaker":"[aaron_straker]","startTime":2676.44,"endTime":2681.32,"body":"that's the importance of your digestion. So if you are a bloated farty"},{"speaker":"[aaron_straker]","startTime":2681.48,"endTime":2685.56,"body":"freaking mess right every day from your protein shake, or maybe some"},{"speaker":"[aaron_straker]","startTime":2685.72,"endTime":2690.44,"body":"supplement or some food that you just habitually eat, you need to identify"},{"speaker":"[aaron_straker]","startTime":2690.68,"endTime":2695.32,"body":"which one it is and stop habitually in taking that at least to the point"},{"speaker":"[aaron_straker]","startTime":2695.56,"endTime":2699.72,"body":"where you can reduce the inflammation and the gas and stuff symptoms that"},{"speaker":"[aaron_straker]","startTime":2699.8,"endTime":2703.56,"body":"come along with that, and then maybe reintroduce it at a later period down"},{"speaker":"[aaron_straker]","startTime":2703.64,"endTime":2707.48,"body":"the line, Not saying you necessarily need to remove it forever, but it is"},{"speaker":"[aaron_straker]","startTime":2707.64,"endTime":2711.32,"body":"going to be very beneficial for your body composition for nutrient"},{"speaker":"[aaron_straker]","startTime":2711.48,"endTime":2716.28,"body":"assimilation. All sorts of things for getting this digestion under control."},{"speaker":"[aaron_straker]","startTime":2717.08,"endTime":2721.88,"body":"Um. a little bit more of a, uh. some tangible information for your eyes, A"},{"speaker":"[aaron_straker]","startTime":2721.96,"endTime":2726.12,"body":"lot of times when I find this with clients it is from a low quality way."},{"speaker":"[aaron_straker]","startTime":2726.6,"endTime":2731.72,"body":"concentrate protein powder. Reason being, there is still a lot of lactose in"},{"speaker":"[aaron_straker]","startTime":2731.8,"endTime":2735.32,"body":"the way. Concentrate if you step up to a weight isolate, a lot of that"},{"speaker":"[aaron_straker]","startTime":2735.48,"endTime":2741.16,"body":"lactose is filtered out. Um, so for people who may have an unknown lactose"},{"speaker":"[aaron_straker]","startTime":2741.4,"endTime":2745.96,"body":"intolerance or a unknown Um. Intolerance to ingredients that are in these way"},{"speaker":"[aaron_straker]","startTime":2746.12,"endTime":2750.44,"body":"concentrates by going up to the wayight isolate, you may be able to sidestep"},{"speaker":"[aaron_straker]","startTime":2750.68,"endTime":2754.12,"body":"some of this. This is something that I found true for myself. I find it true"},{"speaker":"[aaron_straker]","startTime":2754.28,"endTime":2758.36,"body":"for many many clients. Um. but circling back your digestion is very"},{"speaker":"[aaron_straker]","startTime":2758.6,"endTime":2763.88,"body":"important, Um, especially when you are putting a lot of effort into changing"},{"speaker":"[aaron_straker]","startTime":2764.04,"endTime":2768.68,"body":"that body composition through a gaining phase, a phtosophies, et cetera, even"},{"speaker":"[aaron_straker]","startTime":2768.84,"endTime":2773.16,"body":"a recomp. So, Um, just treating your diet, giving your digestion the kind of"},{"speaker":"[aaron_straker]","startTime":2773.4,"endTime":2777.88,"body":"um time it deserves. Um will produce much better results for you in the long"},{"speaker":"[aaron_straker]","startTime":2777.58,"endTime":2778.58,"body":"term."},{"speaker":"[bryan_boorstein]","startTime":2779.547,"endTime":2782.587,"body":"That's really interesting about the way concentrate. I didn't know"},{"speaker":"[bryan_boorstein]","startTime":2782.667,"endTime":2788.027,"body":"thatcause as are listeners. Now I consume a lot of of wayight protein. Um,"},{"speaker":"[bryan_boorstein]","startTime":2788.187,"endTime":2792.347,"body":"but since I've upgraded you know in the last year to that dimattize Io one"},{"speaker":"[bryan_boorstein]","startTime":2792.507,"endTime":2798.747,"body":"hundred, and it's all isol icelet, Ah, and I don't have any issues, so Um."},{"speaker":"[bryan_boorstein]","startTime":2799.627,"endTime":2802.987,"body":"That would suck like I. I would hate to be like a blowdy farty freaking"},{"speaker":"[bryan_boorstein]","startTime":2803.147,"endTime":2804.747,"body":"mess all the time. That sounds awful."},{"speaker":"[aaron_straker]","startTime":2803.64,"endTime":2805.48,"body":"I don't think Kim would be too happy either."},{"speaker":"[bryan_boorstein]","startTime":2806.267,"endTime":2810.187,"body":"No. no, um, so yeah, that's cool. Yeah, you should probably take care of"},{"speaker":"[bryan_boorstein]","startTime":2810.187,"endTime":2813.307,"body":"your digestion if you have that issue and maybe getting away isolate would"},{"speaker":"[bryan_boorstein]","startTime":2813.207,"endTime":2814.207,"body":"be a good idea."},{"speaker":"[bryan_boorstein]","startTime":2815.387,"endTime":2821.227,"body":"Um, cool. Well, I have four. Uh, my first one is using intermit fasting."},{"speaker":"[bryan_boorstein]","startTime":2822.027,"endTime":2826.987,"body":"Uh, for so long. maybe not the major issue, but maybe for the wrong reasons"},{"speaker":"[bryan_boorstein]","startTime":2827.147,"endTime":2829.947,"body":"is the better way of saying that. and like the wrong reasons are"},{"speaker":"[bryan_boorstein]","startTime":2829.947,"endTime":2833.147,"body":"essentially just like being able to eat more calories at night. And I think"},{"speaker":"[bryan_boorstein]","startTime":2833.307,"endTime":2836.907,"body":"that there's actually kind of like two ways of looking at that like"},{"speaker":"[bryan_boorstein]","startTime":2839.387,"endTime":2842.427,"body":"you could look at it as just a lifestyle decision. And like this is what"},{"speaker":"[bryan_boorstein]","startTime":2842.507,"endTime":2845.227,"body":"I'm goingnna do is I'm going to eat two meals a day and I'm still going to"},{"speaker":"[bryan_boorstein]","startTime":2845.227,"endTime":2847.947,"body":"have like two balanced meals. It's go to be like twelve hundred calories"},{"speaker":"[bryan_boorstein]","startTime":2848.107,"endTime":2851.227,"body":"and twelve hundred calories or whatever it is, and I'm going to get all my"},{"speaker":"[bryan_boorstein]","startTime":2851.307,"endTime":2855.067,"body":"Mic nutrients. And like, if you're just your decision is like, Hey, I just"},{"speaker":"[bryan_boorstein]","startTime":2855.147,"endTime":2859.787,"body":"you know, for whatever reason convenience, I prefer to eat two meals a day"},{"speaker":"[bryan_boorstein]","startTime":2860.107,"endTime":2864.267,"body":"and you can stay accountable to like the quality of your food eating that"},{"speaker":"[bryan_boorstein]","startTime":2864.347,"endTime":2868.587,"body":"way. That's great. Um, but I think for many of the years that I was using I"},{"speaker":"[bryan_boorstein]","startTime":2868.747,"endTime":2874.267,"body":"F. is, I was using it as a way to allow myself to kind of do some of those"},{"speaker":"[bryan_boorstein]","startTime":2874.347,"endTime":2879.227,"body":"like semi bingji type behaviors later in the day, so I would be like, Oh,"},{"speaker":"[bryan_boorstein]","startTime":2879.307,"endTime":2882.907,"body":"I've only eaten eight hundred calories today, So like my first meal, you"},{"speaker":"[bryan_boorstein]","startTime":2882.987,"endTime":2885.947,"body":"know would be at two p, M. and I'd have chicken rice and veggies or"},{"speaker":"[bryan_boorstein]","startTime":2886.027,"endTime":2889.147,"body":"whatever, And then it'd be like seven p M. and I'm like sweet. I still have"},{"speaker":"[bryan_boorstein]","startTime":2889.307,"endTime":2892.667,"body":"twenty four hundred calories to go. Let's do this, you know, And it's like"},{"speaker":"[bryan_boorstein]","startTime":2893.067,"endTime":2896.827,"body":"pizza, and then whatever else I decided to do after that or cheese, steaks"},{"speaker":"[bryan_boorstein]","startTime":2896.907,"endTime":2899.867,"body":"and fries or something like that, so I think that it can be a really"},{"speaker":"[bryan_boorstein]","startTime":2900.107,"endTime":2904.667,"body":"slippery slope for that and I wish that I hadn't spent all the years doing"},{"speaker":"[bryan_boorstein]","startTime":2904.827,"endTime":2911.067,"body":"that because I think it wasn't. It wasn't great for my my mind like um, but"},{"speaker":"[bryan_boorstein]","startTime":2911.147,"endTime":2914.587,"body":"it also wasn't great for my body, so it was kind of like a negative on both"},{"speaker":"[bryan_boorstein]","startTime":2914.567,"endTime":2915.567,"body":"sides of it,"},{"speaker":"[bryan_boorstein]","startTime":2916.587,"endTime":2920.267,"body":"and uh, and I'm glad that I have kind of a better grasp on on the things"},{"speaker":"[bryan_boorstein]","startTime":2920.427,"endTime":2925.467,"body":"that are going into my body and not implementing those bingy behaviors at"},{"speaker":"[bryan_boorstein]","startTime":2925.547,"endTime":2928.827,"body":"the expense of some other micro macro nutrients."},{"speaker":"[aaron_straker]","startTime":2930.28,"endTime":2935.08,"body":"Yeah, I agree with everything you said. I generally try to steer clients away"},{"speaker":"[aaron_straker]","startTime":2935.24,"endTime":2939.16,"body":"from I f. for a lot of those same reasons. I mean there are people who do it"},{"speaker":"[aaron_straker]","startTime":2939.22,"endTime":2940.22,"body":"well right, but like"},{"speaker":"[bryan_boorstein]","startTime":2939.887,"endTime":2940.887,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2940.28,"endTime":2944.44,"body":"you said, it's a much smaller percentage and most people want to do it just"},{"speaker":"[aaron_straker]","startTime":2944.52,"endTime":2947.24,"body":"to binge lower quality foods and large"},{"speaker":"[bryan_boorstein]","startTime":2947.127,"endTime":2948.127,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":2947.48,"endTime":2951.88,"body":"quantities late at night, and I think it's a basically an acceptable path to"},{"speaker":"[aaron_straker]","startTime":2951.96,"endTime":2957.4,"body":"do that. The one positive I do want to say is the time that I will sometimes"},{"speaker":"[aaron_straker]","startTime":2957.8,"endTime":2962.44,"body":"encourage people, or, or or offer it as a solution is deeper into dieting"},{"speaker":"[aaron_straker]","startTime":2962.68,"endTime":2967.88,"body":"phases, and the whole reason I would say that is because it's easier to be"},{"speaker":"[aaron_straker]","startTime":2968.04,"endTime":2971.56,"body":"hungry in the morning as it is to be hungry at night before bed"},{"speaker":"[bryan_boorstein]","startTime":2971.167,"endTime":2972.167,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2971.72,"endTime":2975.8,"body":"because you can have some black coffee, or you know something that helps with"},{"speaker":"[aaron_straker]","startTime":2975.8,"endTime":2979.24,"body":"a little bit of appetite suppressing in the morning, and then you can still"},{"speaker":"[aaron_straker]","startTime":2979.32,"endTime":2984.52,"body":"have know a larger meal towards the evening, Um, which allows you to sleep."},{"speaker":"[aaron_straker]","startTime":2985.32,"endTime":2990.68,"body":"Now, whether I can say if that is objectively better or worse because of how"},{"speaker":"[aaron_straker]","startTime":2990.84,"endTime":2995.0,"body":"you will partition those calories in terms of Cw and nutrition with insolent"},{"speaker":"[aaron_straker]","startTime":2995.16,"endTime":2998.84,"body":"sensitivity, morning versus evening is hard to say. I can't you know"},{"speaker":"[aaron_straker]","startTime":2999.0,"endTime":3003.88,"body":"confidently say in either either manner, but it can be an in effective"},{"speaker":"[aaron_straker]","startTime":3004.12,"endTime":3007.8,"body":"solution for the simple reason of it's easier to be hungry in the morning."},{"speaker":"[bryan_boorstein]","startTime":3008.907,"endTime":3013.147,"body":"what about uh? using a protein sparing modifiedst thing in the"},{"speaker":"[aaron_straker]","startTime":3012.86,"endTime":3013.86,"body":"even better"},{"speaker":"[bryan_boorstein]","startTime":3014.247,"endTime":3015.247,"body":"the afterno,"},{"speaker":"[aaron_straker]","startTime":3014.94,"endTime":3015.94,"body":"even better."},{"speaker":"[bryan_boorstein]","startTime":3015.307,"endTime":3018.267,"body":"Yeah, that's what I was thinking Is like. if you you could have like you"},{"speaker":"[bryan_boorstein]","startTime":3018.347,"endTime":3023.547,"body":"know, six ounces of meat basically in the morning And that's like a feeding"},{"speaker":"[bryan_boorstein]","startTime":3023.787,"endTime":3027.467,"body":"that at least gives you an Mp response. And then you know that, Almost a."},{"speaker":"[bryan_boorstein]","startTime":3027.547,"endTime":3029.947,"body":"it's like you. still. it's only hundred and fifty calories or two hundred"},{"speaker":"[bryan_boorstein]","startTime":3029.967,"endTime":3030.967,"body":"cors or whatever it"},{"speaker":"[aaron_straker]","startTime":3030.38,"endTime":3031.38,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3030.907,"endTime":3033.947,"body":"is, So Um, anything else on that one?"},{"speaker":"[aaron_straker]","startTime":3033.4,"endTime":3037.24,"body":"I was going to say Yeah, I mean, that would be in an even better you know,"},{"speaker":"[aaron_straker]","startTime":3037.32,"endTime":3039.32,"body":"hybrid of the two approaches if you want"},{"speaker":"[bryan_boorstein]","startTime":3039.167,"endTime":3040.167,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3039.56,"endTime":3043.72,"body":"to do two protein feedings Because let's face it, let's say you are doing I."},{"speaker":"[aaron_straker]","startTime":3043.88,"endTime":3048.44,"body":"f. and you have two hundred pounds reading two hundred pounds of protein or"},{"speaker":"[aaron_straker]","startTime":3048.92,"endTime":3052.52,"body":"two hundred crans of protein. Having you know a hundred grams and a hundred"},{"speaker":"[aaron_straker]","startTime":3052.76,"endTime":3055.0,"body":"grams, you're not going to be effectively"},{"speaker":"[bryan_boorstein]","startTime":3054.847,"endTime":3055.847,"body":"right,"},{"speaker":"[aaron_straker]","startTime":3055.24,"endTime":3058.2,"body":"maxim, stimulating that Mp. S response."},{"speaker":"[bryan_boorstein]","startTime":3059.067,"endTime":3064.187,"body":"yep, cool. So this next one is actually pretty recent for me, and I'm"},{"speaker":"[bryan_boorstein]","startTime":3064.267,"endTime":3068.907,"body":"almost like semi embarrassed that it's so recent. Um, it's the importance"},{"speaker":"[bryan_boorstein]","startTime":3069.147,"endTime":3071.547,"body":"of electrolyes and sodium specifically."},{"speaker":"[bryan_boorstein]","startTime":3072.747,"endTime":3077.387,"body":"So this actually started at the beginning of my diet. At the beginning of"},{"speaker":"[bryan_boorstein]","startTime":3077.387,"endTime":3080.347,"body":"my diet. Erarin told me I should get blood work done, which was a great"},{"speaker":"[bryan_boorstein]","startTime":3080.507,"endTime":3084.347,"body":"idea, and kind of see like what my baseline markers are, and then at the"},{"speaker":"[bryan_boorstein]","startTime":3084.427,"endTime":3087.867,"body":"end of my diet, which now is you know, thirteen days away or whatever, I"},{"speaker":"[bryan_boorstein]","startTime":3088.107,"endTime":3091.547,"body":"should go back and get more blood work and compare the two, and"},{"speaker":"[aaron_straker]","startTime":3093.82,"endTime":3094.82,"body":"You know"},{"speaker":"[aaron_straker]","startTime":3094.6,"endTime":3096.44,"body":"things aren't going to be great at the end of the di."},{"speaker":"[bryan_boorstein]","startTime":3094.607,"endTime":3095.607,"body":"we'll see how goes."},{"speaker":"[bryan_boorstein]","startTime":3096.587,"endTime":3100.747,"body":"Well, you know what you know? what's funny due? Does I actually feel like I"},{"speaker":"[bryan_boorstein]","startTime":3100.827,"endTime":3106.427,"body":"don't feel worse. I don't and my sleep is fine. Labo's fine. I. I. I."},{"speaker":"[bryan_boorstein]","startTime":3106.667,"endTime":3109.627,"body":"Everything's the exact same. I don't notice anything different, aside from"},{"speaker":"[bryan_boorstein]","startTime":3109.707,"endTime":3113.387,"body":"I just like, want to eat more food and and enjoy food more. Um."},{"speaker":"[aaron_straker]","startTime":3112.84,"endTime":3116.76,"body":"I think, knowing that and going into it that's probably fine. But then what I"},{"speaker":"[aaron_straker]","startTime":3116.76,"endTime":3119.96,"body":"would probably recommend is then do another follow up in like three months or"},{"speaker":"[aaron_straker]","startTime":3119.94,"endTime":3120.94,"body":"four months. Once you"},{"speaker":"[bryan_boorstein]","startTime":3120.447,"endTime":3121.447,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":3120.92,"endTime":3122.44,"body":"are back at like a maintenance type"},{"speaker":"[bryan_boorstein]","startTime":3122.587,"endTime":3124.587,"body":"yeah, yeah. well, that's a good idea. Yeah."},{"speaker":"[aaron_straker]","startTime":3122.6,"endTime":3134.36,"body":"of deal and can, then those would be really good. Comparisonsly."},{"speaker":"[bryan_boorstein]","startTime":3125.627,"endTime":3128.667,"body":"yeah, for sure. I, I mean, I want to do as much blood work Now that now"},{"speaker":"[bryan_boorstein]","startTime":3128.747,"endTime":3131.707,"body":"that I realize how simple it is to go to life extension and then go to"},{"speaker":"[bryan_boorstein]","startTime":3131.787,"endTime":3134.667,"body":"Laborre and do that, it's just no reason not to. Um,"},{"speaker":"[bryan_boorstein]","startTime":3135.787,"endTime":3139.947,"body":"But so it, when I had I first had my blood work done, Aarin was nice enough"},{"speaker":"[bryan_boorstein]","startTime":3140.027,"endTime":3143.787,"body":"to give me like this seventeen minute video. Where he broke down all of the"},{"speaker":"[bryan_boorstein]","startTime":3143.867,"endTime":3146.747,"body":"blood work and like what it means and what it could represent, and all the"},{"speaker":"[bryan_boorstein]","startTime":3146.827,"endTime":3151.147,"body":"stuff, and he said that there was something weird about my kidneys that"},{"speaker":"[bryan_boorstein]","startTime":3151.307,"endTime":3154.587,"body":"they weren't like functioning at the highest level. And I believe you said"},{"speaker":"[bryan_boorstein]","startTime":3154.747,"endTime":3159.067,"body":"that sodium was the solution to eat. Have more sodium. And I think what we"},{"speaker":"[bryan_boorstein]","startTime":3159.227,"endTime":3162.587,"body":"decided was that I'm drinking so much water because I, I probably have two"},{"speaker":"[bryan_boorstein]","startTime":3162.667,"endTime":3167.627,"body":"gallons of water a day, but I wasn't having extra sodium aside from what's"},{"speaker":"[bryan_boorstein]","startTime":3167.707,"endTime":3171.467,"body":"naturally on my food when I salt it. I was never never never having sodium."},{"speaker":"[bryan_boorstein]","startTime":3172.107,"endTime":3175.787,"body":"Uh, And I was working out obviously and it was summerime and I was sweating"},{"speaker":"[bryan_boorstein]","startTime":3175.947,"endTime":3180.827,"body":"and all these things. So uh, I started first just putting sodium in my"},{"speaker":"[bryan_boorstein]","startTime":3181.227,"endTime":3185.787,"body":"Perry workout shake, and then I started actually really enjoying. I felt"},{"speaker":"[bryan_boorstein]","startTime":3186.027,"endTime":3189.627,"body":"like I. I, I subjectively felt like it actually helped like within minutes"},{"speaker":"[bryan_boorstein]","startTime":3189.787,"endTime":3193.707,"body":"I could almost feel that it was like running through my body And so I"},{"speaker":"[bryan_boorstein]","startTime":3193.787,"endTime":3197.867,"body":"started doing it before I'd go for like l, bike rides or long walks or"},{"speaker":"[bryan_boorstein]","startTime":3197.947,"endTime":3201.947,"body":"anything like that, too, And I started being more cognizant of salting my"},{"speaker":"[bryan_boorstein]","startTime":3202.027,"endTime":3206.267,"body":"foods and I started feeling better and then like literally two weeks ago I"},{"speaker":"[bryan_boorstein]","startTime":3206.587,"endTime":3210.267,"body":"start. I tried element for the first time, Never had it before in my life"},{"speaker":"[bryan_boorstein]","startTime":3210.587,"endTime":3213.067,"body":"decided on a whim to just order it, and"},{"speaker":"[bryan_boorstein]","startTime":3214.667,"endTime":3217.947,"body":"that's been phenomenal because I, it. I, it's truly enjoyable. first"},{"speaker":"[aaron_straker]","startTime":3217.82,"endTime":3218.82,"body":"he."},{"speaker":"[bryan_boorstein]","startTime":3218.267,"endTime":3224.667,"body":"off and and second like, I never paid attention to potassium. Like Yeah, I"},{"speaker":"[bryan_boorstein]","startTime":3224.747,"endTime":3228.027,"body":"eat potatoes, you know a couple of times a week and I'll have a banana here"},{"speaker":"[bryan_boorstein]","startTime":3228.107,"endTime":3231.547,"body":"and there, but I don't like. Pay attention to how much potassium I'm"},{"speaker":"[bryan_boorstein]","startTime":3231.627,"endTime":3234.107,"body":"getting in or anything, and I take a multiple. So I was like Okay, I guess"},{"speaker":"[bryan_boorstein]","startTime":3234.267,"endTime":3237.787,"body":"like I'm fine, but like that and and then I know people tend to be low in"},{"speaker":"[bryan_boorstein]","startTime":3237.867,"endTime":3242.667,"body":"magnesium, so I was already some supplementing with magnesium. Um, but"},{"speaker":"[bryan_boorstein]","startTime":3243.227,"endTime":3247.467,"body":"either way like I actually feel better drinking that drink too. like when"},{"speaker":"[bryan_boorstein]","startTime":3247.467,"endTime":3251.387,"body":"I'm in the middle of of a workout and and I have that and I sip on it and I"},{"speaker":"[bryan_boorstein]","startTime":3251.547,"endTime":3254.587,"body":"just like it. It helps like I don't really know how to describe it Like I"},{"speaker":"[bryan_boorstein]","startTime":3254.587,"endTime":3258.267,"body":"go for a walk and I'm sipping on it, And there's like this light air about"},{"speaker":"[bryan_boorstein]","startTime":3258.427,"endTime":3262.587,"body":"me as I like you know, bounce along in the middle of the she. Just this two"},{"speaker":"[bryan_boorstein]","startTime":3262.747,"endTime":3266.507,"body":"hundred pound dude, just like bouncing along like a it. No, but it does"},{"speaker":"[bryan_boorstein]","startTime":3266.747,"endTime":3269.867,"body":"make me feel you know phenomenal, so I don't really know what that's all"},{"speaker":"[bryan_boorstein]","startTime":3269.947,"endTime":3273.547,"body":"about. but I'm really happy that I found it and that now I have electro"},{"speaker":"[bryan_boorstein]","startTime":3273.707,"endTime":3274.987,"body":"lights that I need in my body."},{"speaker":"[aaron_straker]","startTime":3275.32,"endTime":3279.88,"body":"Yeah, that's a. That's another one too. I think it it gets there has gotten"},{"speaker":"[aaron_straker]","startTime":3280.04,"endTime":3284.12,"body":"like, S. stigmatized, I believe is a correct word to use around blood"},{"speaker":"[aaron_straker]","startTime":3284.28,"endTime":3287.48,"body":"pressure. right. Oh, well, salt increases your blood pressure, so you don't"},{"speaker":"[aaron_straker]","startTime":3287.56,"endTime":3289.8,"body":"want high blood pressure. You don't want to ever have salt."},{"speaker":"[aaron_straker]","startTime":3291.32,"endTime":3294.76,"body":"It only increases your blood pressure and people that pe already have high"},{"speaker":"[aaron_straker]","startTime":3294.92,"endTime":3298.44,"body":"blood pressure from their lifestyle and habits. Type of deal. Um, and then"},{"speaker":"[aaron_straker]","startTime":3298.6,"endTime":3301.96,"body":"you know, I think a lot of this stuff especially for you and I stems from"},{"speaker":"[aaron_straker]","startTime":3302.04,"endTime":3305.88,"body":"like when our time in in the Cross fit space and avoid, like completely"},{"speaker":"[aaron_straker]","startTime":3306.04,"endTime":3310.04,"body":"rebelling against, like all kind of mainstream type foods. Uh, you know"},{"speaker":"[aaron_straker]","startTime":3310.28,"endTime":3313.72,"body":"information type stuff, so it's like you never have any sodium. Don't use"},{"speaker":"[aaron_straker]","startTime":3313.96,"endTime":3318.12,"body":"salt. and how people like you and I cook an overwhelming majority of all of"},{"speaker":"[aaron_straker]","startTime":3318.2,"endTime":3321.64,"body":"our food at home. So you're really not getting it from from places. and then"},{"speaker":"[aaron_straker]","startTime":3321.96,"endTime":3325.24,"body":"when you're sweating a lot, you're very active you can become. I don't"},{"speaker":"[aaron_straker]","startTime":3325.32,"endTime":3329.96,"body":"necessarily think the term deficient would be appropriate because your body"},{"speaker":"[aaron_straker]","startTime":3330.04,"endTime":3333.96,"body":"will basically rob and steal to keep things at a decent space, but you are"},{"speaker":"[aaron_straker]","startTime":3334.12,"endTime":3340.36,"body":"not um. abundant in it in at a point where it can be objectively beneficial"},{"speaker":"[aaron_straker]","startTime":3340.52,"endTime":3344.68,"body":"for training for recovery for hydration status. All these things, so yeah, I"},{"speaker":"[aaron_straker]","startTime":3344.68,"endTime":3348.44,"body":"mean, if you're out there listening and you are have healthy blood pressure,"},{"speaker":"[aaron_straker]","startTime":3348.6,"endTime":3353.08,"body":"you can easily go get a checked Um. and you are cooking the majority of your"},{"speaker":"[aaron_straker]","startTime":3353.16,"endTime":3356.68,"body":"food. You eat a very, you know clean healthy diet using airquates there,"},{"speaker":"[aaron_straker]","startTime":3356.92,"endTime":3360.36,"body":"adding things. something like the element, um, tabs, which I would say are"},{"speaker":"[aaron_straker]","startTime":3360.44,"endTime":3365.72,"body":"the my favorite of the electroic packs I have tried in terms of flavor, Um,"},{"speaker":"[aaron_straker]","startTime":3366.04,"endTime":3369.56,"body":"especially if you like a kind of a salty flavor, The citrus and lime ones."},{"speaker":"[aaron_straker]","startTime":3369.64,"endTime":3372.84,"body":"They're very very good. Um can be a great decision."},{"speaker":"[bryan_boorstein]","startTime":3374.267,"endTime":3378.747,"body":"Yeah, I decided that Orange was my favorite. The Cits one. It really really"},{"speaker":"[bryan_boorstein]","startTime":3378.907,"endTime":3382.987,"body":"does taste like lemon lime gaate Raid like it's almost identical. and for"},{"speaker":"[bryan_boorstein]","startTime":3383.147,"endTime":3387.467,"body":"whatever reason, I just like much for me like it's It's too eerie and too"},{"speaker":"[bryan_boorstein]","startTime":3387.627,"endTime":3390.987,"body":"close to gater aid, so I like. I like the orange one the best, the"},{"speaker":"[bryan_boorstein]","startTime":3391.067,"endTime":3394.507,"body":"raspberry the second, and then the citrus third, but I haven't tried any of"},{"speaker":"[bryan_boorstein]","startTime":3394.507,"endTime":3398.347,"body":"the specialty flavors like watermelon or chocolate chocolate. I heard from"},{"speaker":"[bryan_boorstein]","startTime":3398.427,"endTime":3401.787,"body":"a number of people was awful. And then someone said that you should put it"},{"speaker":"[bryan_boorstein]","startTime":3401.867,"endTime":3405.627,"body":"in your coffee and I was like that. Sounds amazing. Of course I should do"},{"speaker":"[bryan_boorstein]","startTime":3405.247,"endTime":3406.247,"body":"that."},{"speaker":"[aaron_straker]","startTime":3405.82,"endTime":3406.82,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3407.4,"endTime":3410.68,"body":"I have the. I bought one of the watermelon like big packs like the forty five"},{"speaker":"[aaron_straker]","startTime":3410.82,"endTime":3411.82,"body":"one or whatever. it's"},{"speaker":"[aaron_straker]","startTime":3413.24,"endTime":3416.92,"body":"it. It's good. I don't think it's as good as the orange or the lemon lime. I"},{"speaker":"[aaron_straker]","startTime":3417.0,"endTime":3421.24,"body":"did buy the fiest pack as well, which had the chocolate. It's just kind of a"},{"speaker":"[aaron_straker]","startTime":3421.24,"endTime":3424.92,"body":"weird like chocolate water type thing. I. I had no idea about the coffee."},{"speaker":"[aaron_straker]","startTime":3425.0,"endTime":3429.56,"body":"though that is that is a cool one. Then the other one was like mango chili,"},{"speaker":"[aaron_straker]","startTime":3429.8,"endTime":3434.92,"body":"and then like Leban, Homad, lemon, hobanero, Um, I did like those. but"},{"speaker":"[bryan_boorstein]","startTime":3431.927,"endTime":3432.927,"body":"Mm. yeah,"},{"speaker":"[aaron_straker]","startTime":3435.08,"endTime":3438.2,"body":"however you can't. I made the mistake of like taking them hiking,"},{"speaker":"[bryan_boorstein]","startTime":3438.487,"endTime":3439.487,"body":"mm,"},{"speaker":"[aaron_straker]","startTime":3438.84,"endTime":3443.56,"body":"and the spicy water when you're like out, hiking is just an awful choice. So"},{"speaker":"[aaron_straker]","startTime":3443.38,"endTime":3444.38,"body":"if you' just say"},{"speaker":"[aaron_straker]","startTime":3444.28,"endTime":3448.2,"body":"hanging out and yeah, if you're just hanging out ins like drinking it, I do"},{"speaker":"[bryan_boorstein]","startTime":3444.347,"endTime":3445.627,"body":"I would hate spicy water."},{"speaker":"[aaron_straker]","startTime":3448.28,"endTime":3449.72,"body":"like the spicy flavors as"},{"speaker":"[bryan_boorstein]","startTime":3449.407,"endTime":3450.407,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":3449.8,"endTime":3453.8,"body":"well, but if you're like doing a sport type thing, you do not want spicy"},{"speaker":"[aaron_straker]","startTime":3449.8,"endTime":3453.8,"body":"well, but if you're like doing a sport type thing, you do not want spicy"},{"speaker":"[aaron_straker]","startTime":3453.58,"endTime":3454.58,"body":"water."},{"speaker":"[aaron_straker]","startTime":3453.58,"endTime":3454.58,"body":"water."},{"speaker":"[bryan_boorstein]","startTime":3454.427,"endTime":3458.427,"body":"no, that sounds so awful to me. in any circumstance. To be honest, just"},{"speaker":"[bryan_boorstein]","startTime":3458.587,"endTime":3463.147,"body":"awful. Um, okay, cool, so I'm really amped on that. I appreciate that"},{"speaker":"[bryan_boorstein]","startTime":3463.227,"endTime":3467.787,"body":"suggestion and I feel like, Uh, I'm curious to see what my blood work says."},{"speaker":"[bryan_boorstein]","startTime":3467.947,"endTime":3472.267,"body":"Regarding uh, whatever gave you that idea about my kidneys and and kind of"},{"speaker":"[bryan_boorstein]","startTime":3472.427,"endTime":3475.707,"body":"being able to to see how that has potentially changed over time."},{"speaker":"[bryan_boorstein]","startTime":3477.787,"endTime":3483.627,"body":"Okay, So the next one was for me is high fat dieting and we've kind of"},{"speaker":"[bryan_boorstein]","startTime":3483.787,"endTime":3487.867,"body":"beaten this horse too. Like if you followed along, you know that this"},{"speaker":"[bryan_boorstein]","startTime":3488.027,"endTime":3491.067,"body":"entire four and a half month diet I've done has basically been a higher"},{"speaker":"[bryan_boorstein]","startTime":3491.227,"endTime":3495.227,"body":"carblow or fat diet. Um, I've been maintaining at this point. I'm still"},{"speaker":"[bryan_boorstein]","startTime":3495.387,"endTime":3500.347,"body":"basically at three hundred grams of carbs, Um, about sixty fiveish sixty"},{"speaker":"[bryan_boorstein]","startTime":3500.507,"endTime":3503.387,"body":"grams of fat. Something like that and then plus her, mine is two hundred"},{"speaker":"[bryan_boorstein]","startTime":3503.627,"endTime":3507.067,"body":"grams of protein most days, so right around like twenty five hundred"},{"speaker":"[bryan_boorstein]","startTime":3507.227,"endTime":3509.547,"body":"calories is kind of my average right now. Um,"},{"speaker":"[bryan_boorstein]","startTime":3510.667,"endTime":3514.427,"body":"and I just feel so much better like when I, when I used to high fat diet,"},{"speaker":"[bryan_boorstein]","startTime":3514.587,"endTime":3518.347,"body":"Like to be fair. I guess I was doing more glylytic work Uh, during that"},{"speaker":"[bryan_boorstein]","startTime":3518.427,"endTime":3520.667,"body":"time, so it was more of like, Kind of the cross fit is,"},{"speaker":"[bryan_boorstein]","startTime":3521.787,"endTime":3526.187,"body":"uh. So so I don't know how that would have been. Um, if I, I don't know how"},{"speaker":"[bryan_boorstein]","startTime":3526.267,"endTime":3529.307,"body":"it necessarily, maybe maybe would be better higher fat dieting without"},{"speaker":"[bryan_boorstein]","startTime":3529.467,"endTime":3533.467,"body":"doing cross fiit. but I just feel so much better right now. Um, like just"},{"speaker":"[bryan_boorstein]","startTime":3533.627,"endTime":3538.747,"body":"the fact that I can be the leanest that I've been in six years, and not"},{"speaker":"[bryan_boorstein]","startTime":3538.987,"endTime":3544.907,"body":"really feel like too many symptoms of of being in a diet. aside from just"},{"speaker":"[bryan_boorstein]","startTime":3545.067,"endTime":3549.227,"body":"not wanting to be in a diet anymore. Um, I think that that that that's a"},{"speaker":"[bryan_boorstein]","startTime":3549.227,"endTime":3552.907,"body":"huge testament for me. at least that that high carb dieting is better, and"},{"speaker":"[bryan_boorstein]","startTime":3552.907,"endTime":3556.667,"body":"I think that you know it's definitely very individual, but, um, but it's"},{"speaker":"[bryan_boorstein]","startTime":3556.827,"endTime":3560.507,"body":"cool that I've found that and that's something that I, I do intend to use"},{"speaker":"[bryan_boorstein]","startTime":3560.567,"endTime":3561.567,"body":"you know. Going forward,"},{"speaker":"[aaron_straker]","startTime":3562.52,"endTime":3567.24,"body":"Yeah, I mean, that's the exact approach I take. and what I will quickly"},{"speaker":"[aaron_straker]","startTime":3567.4,"endTime":3569.72,"body":"follow up with is a high fat dieting does work."},{"speaker":"[bryan_boorstein]","startTime":3570.047,"endTime":3571.047,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3571.32,"endTime":3575.8,"body":"and I think when a lot of times when you are reading about things, people are"},{"speaker":"[aaron_straker]","startTime":3576.68,"endTime":3580.84,"body":"speaking in absolute high fat dieting can work. high fat carbohydrate"},{"speaker":"[aaron_straker]","startTime":3582.04,"endTime":3588.68,"body":"die can also work. I think if you, if you have a person like Brier myself who"},{"speaker":"[aaron_straker]","startTime":3588.76,"endTime":3593.88,"body":"is insulin sensitive, doesn't have large digestive issues with carbohydrate"},{"speaker":"[aaron_straker]","startTime":3594.04,"endTime":3599.56,"body":"type stuff, it will work better simply for the fact is your volume of food"},{"speaker":"[aaron_straker]","startTime":3599.88,"endTime":3604.76,"body":"you can eat is more. Andtiety has much more to do with than just calories and"},{"speaker":"[aaron_straker]","startTime":3604.92,"endTime":3611.0,"body":"calories. out volume Has a volume is a large proponent of Saety, and on a"},{"speaker":"[aaron_straker]","startTime":3611.16,"endTime":3616.6,"body":"higher carbohydrate diet you can eat a disproportionately larger volume of"},{"speaker":"[aaron_straker]","startTime":3616.3,"endTime":3617.3,"body":"food."},{"speaker":"[bryan_boorstein]","startTime":3618.027,"endTime":3621.227,"body":"yeah, yeah, and the carbohydrates give you fuel for your workouts. I think"},{"speaker":"[bryan_boorstein]","startTime":3621.307,"endTime":3624.507,"body":"that that's the way I feel it the most. like maybe the hunger thing, too,"},{"speaker":"[bryan_boorstein]","startTime":3624.587,"endTime":3627.867,"body":"although I don't remember being like extremely hungry, higher fat dieting"},{"speaker":"[bryan_boorstein]","startTime":3628.027,"endTime":3630.747,"body":"either. Maybe I'm just kind of lucky that way and I don't feel like really"},{"speaker":"[bryan_boorstein]","startTime":3630.987,"endTime":3634.747,"body":"extreme hunger. Uh, at least to get as lean as I am now. Um,"},{"speaker":"[bryan_boorstein]","startTime":3635.947,"endTime":3639.627,"body":"but uh, but yeah, being able to fuel the workouts is a huge one for me,"},{"speaker":"[bryan_boorstein]","startTime":3639.787,"endTime":3643.307,"body":"like you know, having these weh and gator aid shakes and having fruit like"},{"speaker":"[bryan_boorstein]","startTime":3643.467,"endTime":3646.987,"body":"being able to eat two kiwi's. Uh post workout. Like if I was higher fat"},{"speaker":"[bryan_boorstein]","startTime":3647.147,"endTime":3651.147,"body":"dieting, I wouldn't be able to fuel my workouts with the glycogen and stuff"},{"speaker":"[bryan_boorstein]","startTime":3651.307,"endTime":3654.667,"body":"like that the same way, or there would be some like really complicated"},{"speaker":"[bryan_boorstein]","startTime":3654.827,"endTime":3657.947,"body":"conversions where my body would be trying to steal protein to convert it to"},{"speaker":"[bryan_boorstein]","startTime":3658.027,"endTime":3662.907,"body":"glycogen right. So um, so I just think that it's It's just better this way"},{"speaker":"[bryan_boorstein]","startTime":3663.067,"endTime":3664.187,"body":"for for many reasons,"},{"speaker":"[aaron_straker]","startTime":3665.0,"endTime":3666.12,"body":"I agree, for"},{"speaker":"[bryan_boorstein]","startTime":3665.727,"endTime":3666.727,"body":"cool."},{"speaker":"[aaron_straker]","startTime":3666.36,"endTime":3668.68,"body":"a large amount of contacts, there are some"},{"speaker":"[bryan_boorstein]","startTime":3668.527,"endTime":3669.527,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3668.76,"endTime":3670.28,"body":"words. The complete opposite is True"},{"speaker":"[bryan_boorstein]","startTime":3670.687,"endTime":3671.687,"body":"okay,"},{"speaker":"[bryan_boorstein]","startTime":3672.587,"endTime":3677.387,"body":"um, so my last one for nutrition is rate of weight gain during a surplus,"},{"speaker":"[bryan_boorstein]","startTime":3677.787,"endTime":3681.707,"body":"and I actually don't think I did this wrong as much as that this is a"},{"speaker":"[bryan_boorstein]","startTime":3681.947,"endTime":3686.987,"body":"result of of being older and having a higher training age. so I think that"},{"speaker":"[bryan_boorstein]","startTime":3687.227,"endTime":3690.747,"body":"the idea of having the rapid weight gain thing"},{"speaker":"[bryan_boorstein]","startTime":3692.427,"endTime":3697.387,"body":"actually is probably a decent idea, or at least a pretty fail safee idea"},{"speaker":"[bryan_boorstein]","startTime":3697.867,"endTime":3701.147,"body":"for somebody that wants to gain muscle in their earlier years of training,"},{"speaker":"[bryan_boorstein]","startTime":3701.547,"endTime":3706.907,"body":"like Eraron and I both went on dirty bulks. I think that in what"},{"speaker":"[aaron_straker]","startTime":3705.4,"endTime":3709.24,"body":"dream. Her books, I lived on a dreamer book for like five years"},{"speaker":"[bryan_boorstein]","startTime":3708.587,"endTime":3712.347,"body":"dreamer book, Yeah, Exactly So I,"},{"speaker":"[bryan_boorstein]","startTime":3713.707,"endTime":3717.787,"body":"the thing with doing that is that if you were in a choloric surplus and"},{"speaker":"[bryan_boorstein]","startTime":3717.787,"endTime":3720.747,"body":"you're able to do it like more clean than dirty,"},{"speaker":"[bryan_boorstein]","startTime":3722.267,"endTime":3725.707,"body":"you would probably have better results Like if you went like higher protein"},{"speaker":"[bryan_boorstein]","startTime":3725.947,"endTime":3729.387,"body":"and you know, cleaner carbs with more Nic, micro nuuttrients instead of"},{"speaker":"[bryan_boorstein]","startTime":3729.387,"endTime":3733.387,"body":"like bowls and bowls of lucky charms or something like that, like you would"},{"speaker":"[bryan_boorstein]","startTime":3733.787,"endTime":3739.147,"body":"probably have more muscle gained and slightly less fat gained. Um. However,"},{"speaker":"[bryan_boorstein]","startTime":3739.707,"endTime":3744.987,"body":"I think just being in a choric surplus for a long period of time in your"},{"speaker":"[bryan_boorstein]","startTime":3745.387,"endTime":3749.627,"body":"novice stage is a critical component and not doing the cyclical, you know,"},{"speaker":"[bryan_boorstein]","startTime":3749.787,"endTime":3753.947,"body":"up down up down, dieting, gaining diet and gaining thing. Just commit to"},{"speaker":"[bryan_boorstein]","startTime":3753.947,"endTime":3756.667,"body":"it. Just be like I'm going to get a little large for a few years, and you"},{"speaker":"[bryan_boorstein]","startTime":3756.667,"endTime":3760.587,"body":"know then I'll take it all off and see what's underneath now at the stage"},{"speaker":"[bryan_boorstein]","startTime":3760.747,"endTime":3761.867,"body":"that we're at now like"},{"speaker":"[bryan_boorstein]","startTime":3762.987,"endTime":3765.947,"body":"we can't do that and and I don't really want to do that. It's like, kind of"},{"speaker":"[bryan_boorstein]","startTime":3766.027,"endTime":3770.347,"body":"like you know, we've worked so hard to to get this physique a certain way,"},{"speaker":"[bryan_boorstein]","startTime":3771.307,"endTime":3776.667,"body":"and to go bury it for like the possibility of two more pounds of muscle or"},{"speaker":"[bryan_boorstein]","startTime":3776.567,"endTime":3777.567,"body":"something like that."},{"speaker":"[aaron_straker]","startTime":3777.7,"endTime":3778.7,"body":"small possibility."},{"speaker":"[bryan_boorstein]","startTime":3777.787,"endTime":3781.707,"body":"To feel awful while you're doing it. It's just not worth it. right."},{"speaker":"[aaron_straker]","startTime":3781.9,"endTime":3782.9,"body":"No way he."},{"speaker":"[bryan_boorstein]","startTime":3783.547,"endTime":3787.547,"body":"Yeah, so I think that for us like, I've talked a lot about my kind of idea"},{"speaker":"[bryan_boorstein]","startTime":3787.787,"endTime":3791.707,"body":"of gaining, Uh, one point three, three, three pounds per month, which is a"},{"speaker":"[bryan_boorstein]","startTime":3791.787,"endTime":3795.787,"body":"third of a pound per week, more or less, and that rate of weight gain is"},{"speaker":"[bryan_boorstein]","startTime":3795.947,"endTime":3797.867,"body":"good for me. Um, I would love"},{"speaker":"[bryan_boorstein]","startTime":3798.907,"endTime":3803.147,"body":"to be able to sustain that again for another like eight months or whatever"},{"speaker":"[bryan_boorstein]","startTime":3803.467,"endTime":3808.747,"body":"it is. Um, until I go on my next diet and just kind of gradually work that"},{"speaker":"[bryan_boorstein]","startTime":3808.907,"endTime":3813.547,"body":"up slowly and and let my body kind of settle to to being healthy in in a"},{"speaker":"[bryan_boorstein]","startTime":3813.327,"endTime":3814.327,"body":"good stadium."},{"speaker":"[aaron_straker]","startTime":3814.68,"endTime":3818.84,"body":"That's what you kind of landed on at the end Is what's really important for"},{"speaker":"[aaron_straker]","startTime":3818.92,"endTime":3823.56,"body":"me now is healthy and being in a good state. I think now, don't get me wrong."},{"speaker":"[aaron_straker]","startTime":3823.72,"endTime":3827.64,"body":"I think some of that comes with our age, and just realizing that we're not"},{"speaker":"[aaron_straker]","startTime":3827.88,"endTime":3833.0,"body":"twenty two and being jacked isn't like the ban of our existence anymore."},{"speaker":"[aaron_straker]","startTime":3833.18,"endTime":3834.18,"body":"right, um,"},{"speaker":"[aaron_straker]","startTime":3835.32,"endTime":3840.52,"body":"but yeah, I, I'm that ship has sailed where I will sacrifice my health for"},{"speaker":"[aaron_straker]","startTime":3841.32,"endTime":3845.72,"body":"maybe an extra two pounds of muscle or something like that with like rates"},{"speaker":"[aaron_straker]","startTime":3845.5,"endTime":3846.5,"body":"and stuff."},{"speaker":"[aaron_straker]","startTime":3847.56,"endTime":3851.0,"body":"It's It's a, maybe you know, and I think that's what it is. We go through"},{"speaker":"[aaron_straker]","startTime":3851.16,"endTime":3855.32,"body":"these huge long cycles now where we're gaining weight for eight months, then"},{"speaker":"[aaron_straker]","startTime":3855.48,"endTime":3860.36,"body":"we're dieing for five months. To like, maybe have an extra pound or two, you"},{"speaker":"[aaron_straker]","startTime":3860.06,"endTime":3861.06,"body":"know"},{"speaker":"[bryan_boorstein]","startTime":3860.447,"endTime":3861.447,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3860.92,"endTime":3865.64,"body":"at at nine percent body fat again or something like that. Maybe I'm still"},{"speaker":"[bryan_boorstein]","startTime":3865.407,"endTime":3866.407,"body":"right,"},{"speaker":"[aaron_straker]","startTime":3865.8,"endTime":3868.28,"body":"really not overly overly convinced that I have"},{"speaker":"[bryan_boorstein]","startTime":3868.087,"endTime":3869.087,"body":"I know,"},{"speaker":"[aaron_straker]","startTime":3868.36,"endTime":3871.88,"body":"actually improved from the last time. So it's uh,"},{"speaker":"[aaron_straker]","startTime":3872.92,"endTime":3877.72,"body":"I think it's that that is the curse of the veteran natural. you know,"},{"speaker":"[aaron_straker]","startTime":3878.52,"endTime":3880.28,"body":"hobbyist bodybuilder type thing."},{"speaker":"[bryan_boorstein]","startTime":3880.567,"endTime":3881.567,"body":"yp."},{"speaker":"[aaron_straker]","startTime":3881.16,"endTime":3885.8,"body":"Um, but I don't know, even though I mean that being said I still enjoyed."},{"speaker":"[aaron_straker]","startTime":3886.04,"endTime":3888.84,"body":"That's the whole reason we do it right, because we obviously still enjoy it,"},{"speaker":"[aaron_straker]","startTime":3888.54,"endTime":3889.54,"body":"but"},{"speaker":"[bryan_boorstein]","startTime":3889.547,"endTime":3894.027,"body":"Yeah, I mean, if someone were to tell me that I at ninety nine point nine"},{"speaker":"[bryan_boorstein]","startTime":3894.187,"endTime":3896.427,"body":"percent of my genetic potential and that I'll never"},{"speaker":"[bryan_boorstein]","startTime":3897.467,"endTime":3902.107,"body":"see any tangible evidence of improvement again, I would still go to the gym"},{"speaker":"[bryan_boorstein]","startTime":3902.267,"endTime":3906.747,"body":"for seventy five to ninety minutes three times a week. That's just. it's"},{"speaker":"[bryan_boorstein]","startTime":3906.907,"endTime":3911.067,"body":"just the process, man like I don't. I don't know what else what else to do."},{"speaker":"[bryan_boorstein]","startTime":3911.047,"endTime":3912.047,"body":"So that's"},{"speaker":"[bryan_boorstein]","startTime":3913.627,"endTime":3915.227,"body":"yeah, that is what it is. you know."},{"speaker":"[aaron_straker]","startTime":3915.96,"endTime":3920.44,"body":"yeah, I think there was a um. Oh man, it was a quote. from this like um"},{"speaker":"[aaron_straker]","startTime":3921.96,"endTime":3928.52,"body":"Finnance book I read and it was on someone who had like a a a grip of money"},{"speaker":"[aaron_straker]","startTime":3928.76,"endTime":3932.12,"body":"right, a really solid amount of money. And their investments were like, very,"},{"speaker":"[aaron_straker]","startTime":3932.36,"endTime":3935.56,"body":"very conservative and they were like You have all this like money. Like Why"},{"speaker":"[aaron_straker]","startTime":3935.64,"endTime":3939.4,"body":"are your investments so conservative and their response is like I already won"},{"speaker":"[aaron_straker]","startTime":3939.64,"endTime":3940.68,"body":"the game, Mi, and"},{"speaker":"[bryan_boorstein]","startTime":3940.327,"endTime":3941.327,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":3940.76,"endTime":3943.08,"body":"all I have to do now is not lose the game."},{"speaker":"[bryan_boorstein]","startTime":3943.247,"endTime":3944.247,"body":"yp. Yep."},{"speaker":"[aaron_straker]","startTime":3943.4,"endTime":3947.72,"body":"Like, why would I risk all this for an extra twenty percent where I, when I"},{"speaker":"[aaron_straker]","startTime":3947.8,"endTime":3950.04,"body":"already have like exorbitantly more than I need."},{"speaker":"[bryan_boorstein]","startTime":3950.027,"endTime":3953.627,"body":"right. like I can buy a plane and fly anywhere I want Like with. So"},{"speaker":"[aaron_straker]","startTime":3953.0,"endTime":3956.52,"body":"Yeah, and that's kind of what I wanted to do is and there's always there's so"},{"speaker":"[aaron_straker]","startTime":3956.6,"endTime":3959.8,"body":"many parallels between Like your finances and food, and this one is"},{"speaker":"[bryan_boorstein]","startTime":3959.567,"endTime":3960.567,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3959.96,"endTime":3963.56,"body":"another kind of parallel. But like you've already won the game, Brian, right,"},{"speaker":"[aaron_straker]","startTime":3963.72,"endTime":3966.92,"body":"you can still. You're like Okay, I'm at ninety nine point nine, nine percent"},{"speaker":"[aaron_straker]","startTime":3967.08,"endTime":3970.92,"body":"of what I'll ever do, and now my my goal is to just"},{"speaker":"[aaron_straker]","startTime":3972.12,"endTime":3974.6,"body":"not lose the game. right? I keep training a couple of times"},{"speaker":"[bryan_boorstein]","startTime":3974.207,"endTime":3975.207,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3974.76,"endTime":3978.76,"body":"per week. I still enjoy it and then I just hold on to what took me twenty"},{"speaker":"[aaron_straker]","startTime":3979.4,"endTime":3982.28,"body":"plus years to build. If I can hold on to this for another"},{"speaker":"[bryan_boorstein]","startTime":3982.007,"endTime":3983.007,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":3982.92,"endTime":3986.68,"body":"fifteen to twenty years. That's an other whole other, winning in the game of"},{"speaker":"[aaron_straker]","startTime":3986.46,"endTime":3987.46,"body":"itself."},{"speaker":"[bryan_boorstein]","startTime":3987.947,"endTime":3991.547,"body":"for sure, now for sure. And it's the process, man. It's just like"},{"speaker":"[aaron_straker]","startTime":3991.64,"endTime":3993.56,"body":"It's who you are now. Mhm."},{"speaker":"[bryan_boorstein]","startTime":3992.347,"endTime":3997.147,"body":"we enjoy the process. Yeah, exactly so, anyways, I think that was awesome"},{"speaker":"[bryan_boorstein]","startTime":3997.287,"endTime":3998.287,"body":"Was a good episode."},{"speaker":"[aaron_straker]","startTime":3998.76,"endTime":4003.08,"body":"Yeah, I agree, as always, guys. Thanks for tuning in and Brian and I will"},{"speaker":"[aaron_straker]","startTime":4003.06,"endTime":4004.06,"body":"talk to you next week."},{"speaker":"[bryan_boorstein]","startTime":4013.847,"endTime":4014.847,"body":"we're still recording."},{"speaker":"[aaron_straker]","startTime":4014.7,"endTime":4015.7,"body":"Yeah?"}]}