Coaching Call 7.9.23

Transcript

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Carmen, what's going on? How's it been? I've been talking to you in a while. I know. I've been working. I just got off work. So today I had another milestone. I kept getting frustrated and I was weighing myself every day and getting upset, and I thought, you know what? I'm not gonna focus on that. So I didn't really do any weigh-ins. But today, for some reason, I did. And I thought, you know what? Let's just try see what it says, see if I had any progress. So this is what, seven months I hit 40 pounds of loss. So that was another, plus for today. So it was good. It's good. I had to buckle down and get. Serious again. Cause last week with the holiday and all the stuff I had to do for the festival, lost track. But I hit it hard coming back and had two workouts in a day. I did some cardio in the evenings after my workouts in the morning and get back on track on my macros and eating right. So it works. Yeah. Awesome. So 40 pounds down in seven. In seven months? Yes. Okay. So when was the last time that you took a weight? Prior to what, yesterday? Oh, it was, it was a while ago. I would over probably a month or so. Oh, okay. Like I said, I was getting frustrated, but after the, that a hundred days and I lost 30 pounds and I was like, here it comes. And, there, then it just like plateaus. Cause it's as you told me, it's harder to lose a little bit of weight after you lost a lot of weight and then the timing and stuff. And then, like I said, I'm building muscle, so that counts for it too. But I was always focused on that number and that number wasn't changing, but, I was still making progress and not knowing it. Yeah. And so there's a lot of things to look at here. Number one let's kinda look at like the big picture. So seven months and 40 pounds. So that's an average of five, just over five and a half pounds, almost six pounds a month. And if you break that down per week, that's still over a pound a week. And as far as sustainable weight loss, like real actual fat loss, not just like water weight, bullshit weight, like stuff that's gonna come right back, like that is exactly what you want. So the pace that you're on, like big picture, right? That's the thing to remember. Like it's easy to get frustrated in the short term, but you gotta you gotta step back and look at it from a 30,000 foot view, right? So in seven months, you are exactly on pace for exactly what you need to be doing to create long-term health and long-term weight loss. That's perfect, so in, so inside of this big picture, you're gonna have all these little mini struggles and mini battles, right? So if you look at it from like I see tons of stuff in through the lens of like comic books and and story arcs, right? So if you think about The, like the Marvel cinematic universe, right? So they have this overarching theme of like, when it started, right? So you have all the Avengers that are coming out and they got these little pins and these little mini adventures that they're having. But there's this overarching battle that's like always in the background or in the foreground, depending on where they're at. So you gotta look at it and say like, all right, there's this big picture. And then inside this big picture, there's all these little mini struggles and mini battles that you have to fight. And that's the daily stuff. But the daily stuff, while it's important isn't as important as the big picture. So even if you get your ass kicked in a day, it doesn't mean that you lost, yeah. So it's you just have to view, make sure you're monitoring your frame. Like you, you don't get so stuck here that you don't, you are not able to back out and see the whole thing. Because that's when people quit. When they're not able to do that's when people quit. But it does get frustrating. But if it didn't get frustrating, then you wouldn't have days like this where it was super awesome, so you have to be able to balance that and you have to be able to roll with the peaks and the valleys. Yeah. And there's some times where, I wanna throw the towel in and just, give up. But I thought, look at how much progress I've made. Do I wanna throw all of that away? Or do I wanna just, refocus and reset? Obviously I'm still doing it, so I've, I don't notice it myself. And when I hear people say, gosh, I don't even recognize you anymore, and I'm like, I don't notice a difference, but other people are noticing it. That's, I guess that's a, another positive to see it from a different perspective. Because you always look at yourself differently than other people do. And that's where it's important too. Then that's a good transition to my next point is like having other metrics to look at, right? So remember body weight is one metric. Like it's an important metric. And I think going a month without getting a weight is probably not a great idea. You know what I mean? But I understand why you did that, right? So moving forward have different metrics to go off of. So it could be like waist measurement, arm measurements, like taking a tape measure out and doing that because that, like you're talking about like building muscle changing, your body composition might not result in a weight loss. But it doesn't mean that you're not resulting in fat loss. Another thing to look at is as you get more body fat off, you might wanna look at a DEXA scan or something like that. Do that quarterly or once or twice a year even. You go lay down, they do the full scan, they tell you exactly how much body weight you have, or how much body fat you have, how much lean mass, how much it gives you the full rundown. It's really pretty cool. I do know for, this shocked me the last time I did a measurement. My waist is the same as my 16 year old sons. And from start till now, I've lost 16 inches just on my waist. And that blew my mind. Cause like my son is an athlete and he's, fit. And I'm like, wait a minute, you have a 32 inch waist? What? It blew my mind. I was like this, there's no way. There's no way. And then it did, it was that, that was like I said, unbelievable to me. Yeah. Yeah, like I said, like you have to have several metrics, right? So measurement, body fat percentage, DEXA scan, body weight, daily pictures. Pictures are huge. Pictures are so easy and nobody likes to do'em. B but honestly, like I started doing it when I did I did a, like a 75 hard, like two years ago or a year ago, something like that. And I was like I don't know if I've told you this or not, but they have you do pictures every day. And I thought, this is stupid. This is excessive what I feel stupid doing this. But I tell you, I did that every day for 75 days, and it was actually really powerful to go back and look at the progression and just go back and look at your day one, day 75. And there's something about that accountability of I'm taking pictures every day, right? And some days you're not gonna be happy with it. Some days you're gonna be like, I don't see a change. And some days you're gonna be super stoked about it, but you just do it every day. And then to be able to see that, that progression like you said, you don't notice it when you're living in your own body. You're like, it's so minute. And it's so you just don't notice it. So those pictures every day are gonna show you the things that you don't see. And that's something you can keep just for yourself. You can put it in a little file on your phone or whatever, and just keep it hidden, keep it tucked away. And that's just for your own reference, but that can be a really powerful thing to do. And then when you do have, whatever celebration you can post them and get a bunch of attention and be like, look how cool I did. That kinda stuff, but yeah. So multiple metrics, right? That's the key to that story. Multiple metrics. Okay. What else you got? Anything? No. Like I said, still positive, still going, still pushing. A lot of people, like I said, other people notice and other people have questions and of course, I try to send them your way. But it's it's, you had touched this before on a different call mindset getting back into that right mindset because that, to me, that's the majority of this going forward, having the right mindset and not feeling defeated. That's huge. I bet better, doing better on that, that's good. And I think that, keeping that idea and that concept of there's the daily, the tactical struggles the mini battles, and then there's the strategic, the big picture, right? And, Jocko talks about this a lot, like tactics versus strategy. Tactics are short term tactics are, day to day, minute to minute. But the strategy, the strategic view is big picture. And that can be as far out as you really want it to be, like as far out as your brain can manage it. Like you can have a strategic view of six months, 12 months, five years, like whatever you want it to be like, however long this thing is for you. That's what your strategy needs to be. And that's where it's like we can't get too caught up in, like I, I know this program's the heroic 28, 28 days, but at the same time, like we can't get too caught up in just a matter of days. So this is a long-term thing. Yeah. And then I have my goal, so I'll be 50 in October and that's what I wanna realistically lose 50 by the time I turn 50. So I've got three months to lose another 10 pounds pretty close. So just stay on track, pound a week, just stay on track. Yep. Yeah. And if you wanna ramp it up, and you could feasibly go pound and a half, two pounds a week, and that's just, you know what that's gonna take, that's gonna take like like taking the 80% to 90% and Right. And just dialing it up to make it faster, and being more aggressive with it. Now you're gonna hit a ceiling when it's like you, you probably can't do too much more. And you're just gonna have to like, stay on track, keep doing it consistently and then, that's when it's like, All right. Are we doing everything? And that's when like we've talked about, it gets harder to get that pound, it's before I worked this hard and I got, 12 pounds off in, in two weeks, why is it not working now? And it's like right as we climb the ladder, like it gets harder and harder. It doesn't get easier. The lower, the lowest hanging fruit is easiest to pick for a reason. Like the stuff at the top of the tree you gotta work for. So that's, you gotta keep that in mind too. Yeah. But you got plenty of time for it. And as long as you, as long as your strategy's good and your tactics are good, like I don't see a reason that, that you won't hit it, protein, total calories and make sure that we're working in a deficit that's manageable and sustainable. And then yeah. And keep crushing it. Okay. Thanks Justin. What's up dude? How's it going? I'm good. How are you? Not too bad. So what's going on? How are things going? Pretty good actually. I don't really have much to say. I guess I just, I really liked the Heroic app with the workouts and everything. That's probably one of the biggest reasons why I I reached out to you because I just have always struggled making workouts. I feel like I have a base knowledge of how to put a workout together, but I feel like when I do stuff, I've never not exhausted, but I don't never feel like I get strenuous enough. And I feel like with what I've been doing with these, I feel worked out at the end of the at the time, which is good. Good. Awesome. Yeah, it's always easier to like just follow a plan than it is to try to come up with it. And then because then you have to use creativity and use parts of your brain to come up with the workouts creatively, and then you have to execute on the workout itself. So it's like from just a mental draining standpoint, it's like a double whammy. So it's always better, in my opinion, to just have a workout that you're following and that, that goes for me too. There's a lot of times that that I'll just I'll, I follow a couple different programs usually and I'll just be like, Nope, I think I'm gonna just follow a program today cuz I don't have the mental capacity to do anything else. So there's that aspect of it for sure. Yeah, it's definitely made it nice. We just had a fourth kid in January, so it's, and I've got a gym in my garage. It makes it easier, but it's still. It's hard to in the past just to get out here to then let alone have to think of what am I gonna do and make it hard. Yeah. We get real good at following directions, so just follow directions. It's easy. Yeah, for sure. Alright, so how's nutritionally, how's things coming along? Pr pretty good. I think the hardest thing is getting the protein in. Try to get creative, trying to get, I don't think I've really gotten close to the 257 grams a day, but I've I've probably gotten close to 200 every day. Okay. What's your current body weight at? I started this at two 16 and I just weighed myself. Today I am two 11. And I, a lot of that could be fluctuations in water weight cuz I did go from not drinking a ton of water to, I've been drinking about one probably just under a gallon to a gallon a day. Okay, cool. That's perfect. And so as far as protein goes, like you don't, so a about a pound to one gram of protein per pound of body weight is for you is gonna be fine. You can also one pound or one gram per pound of lean body mass. So if you knew like your lean body mass was as a total toes, your, as opposed to your total weight, then you can go off that. So really anywhere's good for you. I'd say probably between 1 75 and 2 0 5 as far as day you're probably totally fine there. So if you're hitting that, if you're hitting that, just keep rocking at that. And then and then I would say from a do what are your total calories been, do you know? When I did the going off the math in, in that video from you, it was like supposed to hit 2,500 a day. But honestly I haven't really come I've probably been between 19 to 2300 I'd say. Okay. So if that's the case and you're still kinda low, make sure primary number one, make sure you're hitting that 200 ish grams of protein, give or take. About five grams. That's priority one. And then priority two is just trying to get close to, I would say 2100, 2200 total calories. Don't kill yourself trying to get 2,500, you're still gonna be in a decent deficit. And I think if that you'll be shocked that e if that's a large departure from the amount of protein that you've been taking in. It's definitely more. Yeah. So if this is definitely more protein than what you have been eating and we can get your calories in the ballpark of we're still in a deficit. It might be a little bit bigger deficit than I'd like to see but I think you're gonna be fine and you'll have good results. And then if you're hunger levels go up, then we can actually. Increase our calories a little bit before we start cutting'em back down. So we get you up to that like a lower deficit. Like we don't, where people usually screw things up is they wanna get into deficits that are way too big and they're way too aggressive. And just like what I was talking to Carmen about, they're just totally unsustainable where it's like you'll have maybe really good results for a week or two and you'll be like, oh, I did all this stuff, but then you're so fucking hungry and so tired. And so just devastated from the immense stress of being in a huge calorie deficit. Plus you got a new kid, plus you got four kids, plus you got a job where you're working nights, like it's totally unrealistic. So yeah, I would say 2,122 total, a hundred total calories. 200 ish grams of protein, give or take five either way. And and, keep rocking it out for a week or two at that, and as long as the scale's still going down, like perfect. And if it's not going down after seven to 10 days, then we jump on another call and we reassess things and see where you're at from a number standpoint, and then how we need to balance that out to, to get the scale to move. For sure. I've already noticed like a change in body composition, just getting back into working out and I've noticed my strength go up, which I'm really like liking to see obviously probably the best I felt physically in, in quite a while. Good. That's all good. Like those are all like like what I was saying, like multiple markers, right? So that's another marker that, that I didn't mention with Carmen was just how you feel. And if you're noticing like, man, I just, I'm sleeping better. I feel better. I'm in a better mood. That's what I've seen a lot, especially with like female athletes over the years, is like when we start working on nutrition and actually giving them more food and more protein, it's I've just don't feel as mean anymore. It's oh, look at that. That means your hormones are improving. Like things are going in the right direction. I had one athlete at when I owned the gym, and I was like, I just don't feel like I'm a bitch as much. I was like that's a bonus. That's great. We love that. I'm sure I'm not the only one that thought that yeah. But but yeah. Another thing that we don't like, we don't talk a ton about except for sometimes on, on one-on-one calls is like, sex drive hormones, stuff like that. That's all important to, to make sure you're monitoring too. Especially on nights, like if you work nights, like stuff like that can creep up on you and that's why it's so hard on your hormones. Like all of these factors, like you have to monitor those, anything else? What else you got? I don't think I have anything else. Anything. I'm feeling pretty good right now participants. All right, cool. Hang on one second. Let me all if you guys don't have any other questions, you can feel free to jump off and. Or if you wanna stick around, you can feel free to do that as well. I'm gonna go ahead and jump off and get ready for work. I appreciate it. Yeah, no problem, dude. Yeah, I'm just gonna go and record some stuff. Carmen, you can feel free to stick around. I'm not sure. There's some guy, just, one of the guys just text me and said he's gonna jump on too. So there might be some more people on here. There might not be. But I've got some stuff to just record on some other stuff too. Like I said, you can stick around, you can not like, all good either way. All right. Just gonna go over some notes that I had for the call tonight. Honestly, Carmen, we went over most of this earlier, but like some basic stuff that I think. Everybody should kinda know, and you can use this too, for anyone that's asking questions and you're like, I don't know. This will help to kinda provide them with some direction if they don't want to just reach out to me or if you don't have the answers for'em or whatever. So nutritionally like how to weigh and measure food. So that's really important to know how to do that. It seems very basic, but you need a food scale and it's gotta be one of those little digital ones you can buy'em at. Any anywhere Myers Walgreens, Walmart they all have'em, like little dope dealer scales, right? But You have to put your plate on, zero it out, and then weigh the food individually. So if you're cooking like beef, rice, and broccoli, then you need to weigh each of those separate components out individually and then enter that food into MyFitnessPal or whatever app that you are using. You could also write it down, but you're gonna have to Google and figure out what the exact carbs, fats, and proteins are in total calories for, if it's eight ounces of beef five ounces of rice and 10 ounces of broccoli, you're gonna have to know what those are. You're gonna have to figure that out. So you're either gonna have to look it up and write it down and add it all up, or you can just put it into an app and use technology to make your life easier. MyFitnessPal is the one that I use. I've used several of them and I always go back to that. It's just got so much of a library of food that it's it's just really convenient and simple to use. So that's gotta go in there. And then that will auto-populate all of your carbs, fats, proteins, and all of your micronutrients too. So a bunch of a bunch of micronutrients populate in there as well as like sodium and Fiber and stuff like that. So you get a lot of information from that. Okay? Once you get that all entered in, then you eat said food, you consume the macros. And then and then pro tip. And that's really it. So like bonus pro tip here, this is number four. Enter your food in early. So tonight before you go to bed, you should know what you're eating tomorrow. And like I mentioned, if you want to take this, you know this deadline of October, right? If you wanna really ramp this up, this is how to do it. Okay, so you enter the food in the night before you have it all set up the night before. You know exactly what you're doing the night before. So tonight, and everything is entered into MyFitnessPal all your meals for tomorrow. And then all you have to do is stay on that plan. So that way that you are on a plan, you're on track, and all you have to do is execute the plan. And it makes such a huge difference. It doesn't seem like it would, but it does. And anytime I need to ramp things up or I want to tighten it up a little bit, this is what I do. And it makes such a difference to have that plan in place versus trying to like, chase your tail, almost like trying to fit these macros into the day or trying to do it after you eat them. And it's never as effective when you do that. If you factor those things in before and then you just consume it, there is a way, lot more likelihood that you're gonna be compliant to your own plan. Okay. So that's the pro tip right there. That's, that is like the secret sauce for the day. All right. Protein protein continue to get protein. If you have a day or a week that kind of gets away from you where it's oh man, this did not go how I thought. Like for me, I've got I've got, a ton of night details this week, like probably four of'em, training and work. So I'm. Running on three and a half hours of sleep from last night, I'll probably get about five tonight, and I'll probably be back down to three tomorrow. So I know that it's gonna be a rough week. Okay, so what am I focusing on? Protein. I go right back to like day one, right? If I can control my protein intake, I can control at least something and it's gonna be okay. But even if that's not the case, even if things are like, a decent like sleep schedule, everything's working pretty good. Or maybe like you just started, you just want to focus on that protein and you don't wanna be unrealistic. Like what? Like I was saying with Justin you want to have a, a, an achievable number, right? An achievable number. So like for him it was. Total calories. Okay, so like 2,500, like that was based on math and the metrics and the the scale that we're using it should be about 2,500 calories. That was too much, right? That's gonna be too much for him. It's not gonna be, it's not gonna be realistic for him to hit. So let's get protein in focus on that. And then let's choose an achievable, sustainable goal for total calories where it's not perfect, but it's pretty good, right? And we're stacking wins and we're creating like a the circuits and the wiring, like neurologically to stack wins. And once you stack wins, then you want more wins. And then that's how you get reinforced positively with that, which also is really important too. So as much as maybe it's things aren't perfect from a a numbers standpoint, you also wanna set, be realistic about things and be able to win. You don't want to just be losing all the time when you lose all the time. That's very negative. And it just it doesn't. Create sustainability. And that again, is what we're talking about, like sustainability, long-term, big picture stuff don't make big changes, bigger changes than are sustainable over a month or a longer timeframe. Again, that's what I mentioned earlier that you, if, if you're getting into a massive deficit straight out of the gate like new, it's like New Year's Day. Like, all right, I'm not, I'm not gonna, I'm not gonna eat any sweets for the year. Like, all right how long did that last week and a half, right? So that don't make something so un unachievable that you're you're not gonna do it. Okay? So that, that's a really important factor. All right, so training, when we're getting into training on this had a question about can I do more work than what's on the plan? And the answer for that is, Maybe on this plan, on the Heroic 28 plan, there's three days of lifting and there's three days of aerobic work. And we'll get into more what aerobic work and energy system work means here shortly. But it, it's three days a week lifting, right? So can you do more lifting? Yeah, you could probably do more lifting. As long as you're monitoring intensity. So if your intensity is 10 out of 10 for those three days, that's cool. But we don't want to make six days where we're 10 out of 10. Especially coming into a program, like we don't want to just go zero to a hundred. Again, it's the same thing, like you don't want to make bigger changes than are sustainable over a month or longer timeframe. This is something I used to tell people at the CrossFit gym when I used to own that. I was like, when you come in for your week free trial I really don't want you crushing a 10 outta 10 workout. Three days in a row so that on day four you're so sore, you can't move, and then you're gone for days five, six, and seven, and then you're not coming back for another week and then you missed half your free week, and then you don't convert into a member. That's a problem, right? If we're playing this like this, yo-yo game up and down where it's like I go really hard and then I'm too sore to move. So I'm out for a week and then I'm back for a day. And then that's how these weekend warrior injuries are created. So can you do more than three days a week lifting? Yes, you can, as long as you're not being a maniac about it. And it's realistic for what you have the capacity to do mentally and physically, right? Can't, you can't go past that. And because then it's just Big P again, big picture standpoint, like we have to have a month or longer of volume, not just like a week or a day. Like the big picture outweighs the small picture. All right? And on top of the three days a week of lifting, we have three days a week of energy system and aerobic work. And this shit is important. All right, so this is like CrossFit ish 1 0 1. They go over this a ton. It's not really CrossFit, but they covered a ton in the, in the level one courses. So understanding your aerobic system. And like the different energy systems that are built into your body. And there are more than this. There's, they're, the more research they do, the more there's a lactate system that's in the middle here too. But these are the three big ones we're gonna stick with. And just know that there are, this is like the dummy version of this information. There's a lot more to it, a lot more to it that I don't understand or don't know. Alright, so when you're looking at your aerobic system your aerobic system is, It's got different energy systems in it. The phosphagen system is like timeframe. So you look at your maximum ratio of energy output, this is your intensity on this line here. And then your time is on this axis here. Really high intensity for the phospho, phosphagen, creatine system. And this is like your a hundred meter sprints. Your one rep maxes like this, like zero to 10 seconds is about where it tops out. So even if you're running a 200 meter sprint or a 400 meter sprint, like you're gonna be past this energy system when you get about a hundred to 200 meters into this sprint work. This is like all of your super fast twitch muscles. And it's very explosive. All right. The next system is the glycolytic system, or here they have it, the anaerobic glycolysis system. Glycolytic is it, and that literally means like with carbohydrates, as your primary fuel source. So within this frame, you're looking at zero ish to this has a minute, but I would say it's probably two and a half to, depending on the person, you could even stretch it out to three and a half minutes. And everybody's gonna be slightly different based on where their individual thresholds are. And you can do a ton of different cool testing to find out like where your threshold limits are. And I think that's what this critical point here. These are probably thresholds. I just pulled this off the internet I'm not exactly sure what it means, but this is roughly where that That lactate threshold. I don't know if you guys ever hear anybody talk about that kind of stuff. That's probably right where this is right about there. Maybe at two minutes. And again, depending on the athlete. So that's anywhere like this glycolytic, you're talking like an 800 meter run. If you've ever done CrossFit, Fran is like a clutch, glycolytic workout, 2159 thrusters and pull-ups. Grace would be another one. 30 reps. Clean jerk as fast as you can do'em at 1 35. So that's gonna take you about a minute and a half. So that's all glycolytic stuff. That's the kind of stuff or like what I had the other day, like an 800 meter foot chase across a bunch of roads and like through a backyard. And then you tackle a guy like, that's glycolytic, that's like glycolytic as fuck. Like the stuff where after you're done, you have a pounding headache and it's kinda like you get that thing right. That's all glycolytic. If you ever hit that point. That's like anaerobic gly glycolysis is what this has. And that's exactly what it's, so once you get beyond that, then you have your aerobic glycolysis system or your oxidative is what we always talk about with CrossFit. So that's anything beyond about two minutes to about, where infinity basically so two minutes to 40 minutes, 50 minutes, that kind of stuff. Your long-term aerobic stuff, right? Why is it important to know this kinda stuff? Is because as much as I screwed this up, I hope other people don't have to. If you work this direction from your phosphocreatine system to your glyco to your glycolytic, to your oxidative or aerobic, like if you work this way and you prioritize this, and then that, or as CrossFitters screw up, this is the priority is the glycolytic system over anything else. You will not build a super robust aerobic system. And that will result in errors, that will result in adaptation errors and injuries. Okay? This is the stuff that everybody has fun with. This is juujitsu. This is sparring. This is typically like a ton of different CrossFit events. CrossFit workouts. That's the stuff that's gonna leave you sprawled out, sweating, being like, oh man, that was a good workout, right? This is not where you need to spend the bulk of your time. This is where you need to spend the bulk of your time right in your aerobic system and really ramping up your aerobic system. Your aerobic base will make this stuff better, but this stuff will not make this better. Okay? So that's why, or part of the reason why you need to prioritize your aerobic system and also your aerobic base, this is very important. Your aerobic base dictates your ability to accumulate total volume. Okay? I'm gonna say that one again cuz we're gonna have to break it apart here for a second. Your aerobic base dictates your ability to accumulate total volume. All right? So the bigger your aerobic base is, the higher of a ceiling you have for doing total work, and that includes lifting, that includes juujitsu, that includes whatever, golfing that whatever you do, right? That's your total volume. Your ceiling for total volume is higher if you're aerobic base. Is more broad. Is stronger. And that's the same reason that West Side barbell athletes, the strongest platform athletes powerlifters on the globe. The reason that they do so much G P or General physical Preparedness is because they understand this, right? That they need a very big base of general physical preparedness in order to sustain the total volume that they need to do all their accessory work. Cuz if they did not focus on that, then they would not be able to do all the work and they would not be the strongest athletes in the world. So that is hypercritical. So how does that apply to the program? The heroic 28, like we have three days a week of energy work and that includes short intervals, which is basically glycolytic work or phosphagen work long intervals, which is like, Threshold work here into your aerobic system. And then tempo work, which is all aerobic system, oxidative stuff. We're skewing harder towards this than we are towards this as far as sprint work goes. And with the lifting, it's not really like rocket science here. The priorities are to build muscular size and strength for durability as well as looking jacked and awesome and sw that's very important. But but it's the lifting is that's what we're doing. We're trying to build strength, but we're also building size and durability on this program. And and that is, is super critical too. We have to have the physical structure to support the work that we're doing. So there's more to lifting than just. One rep maxes and stuff like that. That's very important, but it's only one aspect of it. And there, there's only three days a week of lifting, which, it's good volume, but it's not like super high volume. And if you want an all lifting program, like we definitely have those, the hero 28 might not be the one for it. So anyway. All right. And I already mentioned this, building as well as building a strong aerobic, strong, robust aerobic system with the ability to aid in performance, health, and recovery that's another thing that's worth talking about real quick. This an, this aerobic energy system. This oxidative energy system will support cardiovascular health. In ways that your anaerobic system does not. Okay. And especially working in a profession where, like an abundance of irregular, unpredictable stress is always around the corner. Like your aerobic system has to be strong. Cuz if it's not, by the time you retire, like you're gonna be fucked and your heart's not gonna be in good shape. And the stats are five years after retirement cops are dead. So th like into your retirement, into your later years. Like this has to be something that's focused on. And to be honest like I'm in year 16, almost. And I can feasibly retire in four years. That's crazy to me that I'm already at this point. But this is something that's more in, in my like, immediate focus because of that that's really important for everybody to think about, throughout our careers is this has to be a focus over or at least a higher volume than the super sexy, anaerobic, glycolytic stuff. Alright. And then the last part I'm gonna mention here is, the last component of this stuff is, nutrition's, one component training is one component and then all the lifestyle stuff like that is, maybe the most important thing that. That we don't focus on, but like sleep hygiene, especially being first responders in shift work like stress again, being all over the place, like as far as schedules go, you have to know what sleep hygiene is and how to down-regulate so that you can get good rest. And that because it, the rest that we get might not be at times when our bodies should be sleeping. Like I mentioned, earlier, like I have on three hours of sleep from last night. I'm gonna have at least two more days this week where I know that's gonna be the case. Cuz I have a detail at night and then I gotta get up the next morning for shift. So I'm gonna be running on some bullshit sleep. So what does that tell me? That tells me that I need to number one, I'm off tonight, so I need to front load sleep. So as soon as I'm done here, I'm gonna work on my sleep hygiene, start downregulating, turning all the lights off, calming down, and then getting ready to go to sleep, right? Because if I don't do this stuff, then I'm gonna get some shit sleep on the only night that I know I have available to sleep. Okay? Consistent bedtime. So as much as you can do it. You gotta be consistent with getting your ass into bed at the same time. And if that's like such a super foreign concept where it's no, I can't do that, or I don't do that, or I'm all over the place, kids this work that like, okay, I get that, we're probably making some excuses with it. But I do understand that is a lifestyle that we have. Like you gotta do the best you can to say do you have a drop dead time of 11 o'clock I'm in bed. And even if you are not asleep, because you're, you didn't do a good job with downregulating, you're still learning how to do it. You're still getting into bed at the same time and creating habits. Right now for for me, the pager might go off in five minutes. I might have to get my ass up and leave again, but at least I'm getting in bed at that same time. Okay. And then another thing that, that really helps with a ton of stuff, and I'm not gonna go into all the science cuz I didn't do a ton of research tonight on it. But you're feeding and fasting windows, and what I wanna focus on with that is consistency, right? Talk about sleep hygiene equals like doing the same thing. Routine. Routine, consistent bedtime routine feeding and fasting windows, right? You gotta have a 12 hour block. And the more I look at things and the more I play around with this, like a 12 hour fasted window and a 12 hour feeding window really do some good stuff as far as giving your gut time to heal giving your body time with without food to kinda readjust to insulin sensitivities, stuff like that. And creating consistency as to what your meals are and when they are right. So I typically go and I'll eat later because I train later. And and I like to get most of my carbs after my training. I'll have my bedtime. This is speaking for me personally, but I'll have my bedtime about, between 10 and 10 30. I'm working hard to get that consistent, but it's a pain in my ass. But, so I got about a half hour wiggle room that I'm trying to tighten up now. I'll stop eating at right about that time. I'll eat right, right up till bedtime, and then I know I won't eat again until 11:00 AM the next day. So that gives me a good 12 hour fasted window, and then I'll start eating all my food in that in that like 10 hours or 11 hours that that I have with the rest of the day. That means I've got another hour to eat and then get to bed. So that creates some stuff, some issues, you're always looking at pros and cons of things, right? So like for me, the pros are that I get my carbs and everything in post-workout and then and then I'll go to bed, right? And then I won't eat again until about, between 10 and noon, honestly, the next day. But that does sometimes create issues because I eat so close to bedtime. So there's that as a downside sometimes it can disrupt your sleep if you have too high fats close to bed. And if you're really looking at leaning out, then you would maybe want to push that window up a little bit. So I'd cut it off at 8 30, 9 o'clock, and then your fastest window would end at 8 30, 9 o'clock in the morning. You could even push it up to 10 if you wanted to, if you wanted to extend the fast a little bit. So there's that. And again, like I'm looking at this feeding fasting window from like a consistency application to routine, right? That's the biggest thing with this, that I'm talking about right now. Now there is a ton of other research God, what's the guy's name? Dr. And Panda, I believe. Did a great podcast with Andrew Huberman, I don't know, maybe a year ago, maybe less than that. But he is an expert on shift work and nutrition for shift work. And this is what he was talking about was a 12 hour a 12 hour, 12 and 12 feeding and fasting window for shift workers. And he specifically talked about firefighters which was disheartening for me. But nonetheless, that was the research. And yeah, so I, I can't remember all the details of that, but basically what they found was that it was very impactful for shift work and having a consistent restricted feeding window and that was affecting health markers and affecting body weight and doing all kinds of good stuff. That might be something that, that. You need to play around with it a little bit. You need to kinda like ease into maybe one day a week, maybe three days a week before you just go, whole hog into it. But but definitely, you're gonna wanna play around with that. As, and definitely as far as being a shift worker, cop, firefighter, military, whatever. If you're dealing with an inordinate amount of stress and an unpredic unpredictable schedule, like you're gonna want to put this, these kind of things in place. The only thing I would say, or one of the only things like when should I not do this? There's a couple of th of things that come to mind. Number one, if you are competing in a sport of any kind and trying to work for performance, then this is more of a health marker thing rather than a performance marker thing. So your performance could suffer based on this 12 hour feeding and fasting window. So if you start getting into stuff like Jiujitsu tournaments or power lifting or CrossFit, and you really are wanting to ramp performance up. That might be something that needs to be reassessed. So you're working with different goals then, right? You're working on a performance goal. You need to have performance. Nutrition and lifestyle, right? So make sure making sure things match up. And with that, like you just have to remember the downside is like you do things for performance that aren't necessarily healthy, right? So like I played a lot of years of football and I'm still reaping the benefits of that because that's super not healthy, right? Why is my neck hurt? Oh, I ran my face into another dude for 20 years straight, right? Yeah. Okay. That was maybe not the best choice, but whatever. Regardless you have to understand what you're doing and and stack things in order to make it work. Okay? The other thing, especially thinking on the job, like when should you disregard your feeding fasting window? And I would say if I'm in a fasted. Window and all of a sudden I have to go to a hostage barricade or something and I haven't eaten in 12 hours, I'm probably gonna smash some food real quick. So I have some calories in my system because I don't know when the next time I'm gonna get to eat is gonna be, and I'm just gonna say, fuck it. I guess I'm done with my fasting for today and I'm gonna eat a bunch of food. So that I can go and be alert and be on point for what I need to. Again, that is sh the same thing. We're now shifting away from like a health stand standpoint and it's okay, I need to be able to transition into a performance standpoint because I might have to go and take care of some business from a tactical standpoint. There, there's just that stuff. You have to be flexible at the same time, if that makes sense. So there you go. Those are all the points that I wanted make for tonight. Andrew, did you have any questions on any of that stuff? I know I, you jumped in here at the halfway point, but do you have any questions on that or do you have any questions on anything else? Not really. I tried to catch as much as I, as much as I could, which most of it was answered at the very end. Especially when it came to the fasting portion, cuz I've always done like a base intermittent fasting from like 12 to eight cuz it was the easiest thing to do with my schedule being all over the place. And I text, I had texted you the other night cause I just had I thought I needed to stop eating at eight. So I don't know if maybe I just misread some of the stuff from the app or somewhere from the program and maybe just thought it was from 12 to eight. I wasn't sure. But it makes it, I guess the way you explained it made it a little bit easier to understand that if I'm going to bed at 10:00 PM for whatever reason maybe hold off eating the next day until 11, trying to keep the 12 hour fasted. And then you answer the thing. I caught the tail end of the, I had texted you about working out three days a week. I caught the tail end of that where you said, if I can, and my body's recovered well, Then, that's fine. But not to absolutely murder myself to where I'm struggling for the next several days. Yeah, just making sure that you're looking at overall volume, like total volume, yeah. You don't wanna destroy yourself. As long as you're recovering well, then it's all good. Especially if you've got a base already of lifting then it's probably fine. Yeah. If you feel like you're breaking down or like progress is slowing, yeah, maybe we need to just chill that a little bit. But a lot of things too, or a lot of times too, I have to tell people like, don't skip this work. It seems really boring sometimes cuz it's 20 minutes on the bike or whatever, all nasal breathing, like this sucks, it's boring, it's stupid. It, it might be boring, you might not like it, but it's one of those things where it's we gotta get the volume in. We gotta get the volume in for the aerobic work and if we don't, we'll be missing a key component. I like lifting a lot more than doing that too. And some days I just gotta be like, This is just what I'm doing. I just gotta, I just gotta get it done, is there, if there's ever a day cuz most of my stuff is in the morning, I'm still trying to figure out how to lay out my diet as much. Pretty much the way I'm eating is every three hours. Unless I am just starving for whatever reason. Like today, I've barely ate anything. Today when I got home I think I just ate six ounces of ground beef and then a few ounces of chicken that I was left over from earlier. Cuz I came home to eat and as soon as I, literally, as soon as I sat down my sheriff went out without telling me to a call that he got for someone, sending his family member a video of him and his AK 47 saying he was gonna kill himself and he wasn't gonna be the only one going. And so I was like so I'm not eating now. So went over that and then he was just bombarded and I haven't had any time to eat. I'm trying to get that down. I guess just working on the diet, but the diet isn't hard. I'm just trying to find the time to, I'm trying to cram a bunch of food in because I work five days a week. So with my schedule being mid, like a mid shift, I have to cram it because I don't have a lot of downtime. But when days that I work later, it's a little bit easier to eat the smaller meals, five times a day. Four or five times a day. So it really doesn't matter is, I would say like as long as you're getting three hours between meals, then you're still hitting that, like fasted or pseudo faceted state between those things for like protein synthesis, so there's a bunch of sciences to you want to be in like an extended like at least three hours of a fasted state so that protein synthesis can kick back on. If you go longer than that, it's not a big deal. As long as you're getting your protein in and your total calories are, it's looking pretty good or pretty close, like protein's number one, if we can get that in, like it's a win. If we can get total calories in, that's a double win. And then we're probably doing okay. So those are the two metrics that really matter. Now, if we can if we can get things to to track carbs, fats, proteins, so we know where all the stuff is and we have all those levers we can pull, that's s awesome. Then we're killing it. But, as you you don't have to get there right away. And if you have days like today where it's oh man, it was just a disaster. I went from run to run. I thought I was done and then I got called back out dude, this, that's the name of the game, so we have our primary. Our primary plan, which is like, all right, I'm gonna get, every three hours I have a meal, I've got all my stuff mapped out. I know I'm gonna get 200 grams of protein. Yeah. Boom boom. Everything's good until it's not right. Then we have a contingency plan where it's okay, shit, like now I got punched in the face, I got all this stuff going on. I'm gonna take these, this food and I'm just gonna hold it until the end of the day, and then I'm just gonna smash some food at the end of the day and I'm gonna try to get my protein in and as long as I get my protein number in, it's a win for that day. And it, that's just the nature of the chaos of of our lives as cops, now you have to be able to execute on your contingency plan to make sure that you're hitting your base level stuff. Protein is your base level stuff. So you really, there, there are very rare instances where you. Or just wow, I just, ugh, I couldn't get my protein in today. You couldn't get any protein in, there's, you didn't eat any food. Like that to me would say, I didn't get to eat any food and I'm totally fasted for 24 hours. If that's the case, then I say, all right, you're probably right. But if you ate some food today, like you really don't have a reason not to be close on protein. Like you should have some way to get protein in. You have to have some plan. Even if things get all fucked up. You have to have some plan to get close to your protein goal. I know for me it's like 175. If I can get 175 grams of protein in on a bad day, it's gonna be okay. My protein or my total calories might be off low or maybe even high if I had really high fat foods. Like maybe my calories are really high, but I'm still good on protein. Okay. It'll work out in the long run, but I have to have that contingency plan in place, and I have to be able to execute on either my primary plan if things go perfect. Or my contingency plan if they go to shit. So if today's a contingency day, like you just gotta figure out like, how could I have hit 200 grams of protein or whatever it is, right? That's the thing I, if you can do that, like these days where things fall apart, like you'll be able to navigate'em and still make plenty of progress. Yeah. The last few nights I've just been absolutely housing protein shakes. Like just growing and grab a couple fairlife protein shakes and just down on'em. Cuz it's the quickest thing I can get because if I don't have anywhere to like when I leave the house to store my food, that it's not getting spoiled or anything sitting in my cruiser. I don't wanna spend money on fast food all the time because our fast food here is not. Very great. And I don't have any protein. I don't have any at the house like powdered protein. Okay. So don't supplement your way into protein, fair. Life's. Okay. There's not too much of it. There it depends, man. You're looking at milk. All right. So milk and dairy, like that's a whole nother conversation. But it is inflammatory, right? And for some people for actually a lot of people milk can be highly inflammatory. Meaning that you'll hit your protein number, but your gut's gonna be really inflamed. Now Fairlife is like lactose free, I think so it'll probably do less, but it's it's a proliferate. Which means that, like why do animals drink milk? To grow. It's proliferate it's anabolic and it's inflammatory. Those things can be good, but they can also be really negative if you're trying to like, lean down and lose weight. Yeah. And that kinda stuff. So it you don't wanna try to get your protein in it at the, the detriment of the big picture. Yeah. So if that's the case where you're like, all right, I'm smashing protein shakes and fair life, and like all these, this liquid protein I understand what you're doing, but just take a step back and say like, all right, how can I get one or two of these and not three or four? And eating protein, eating food is gonna be really important. So if that's the case in like something that I talk to a lot of guys about, Is doing smoothies, right? So if you do a smoothie with some fairlife and maybe you can put other like collagen, proteins, stuff like that, then, that can be a way to load up a bunch of calories in like a liquid form and if you put some greens in there, stuff like that. It's not super tasty, to be honest, when you do put greens and make these super big smoothies. Yeah. But it'll get the job done and it's, it's not that bad. You get used to it. It's not like a milkshake, but it's it's basically doing the same thing that you're doing right now. It's just you're putting a little bit more purpose behind it. But yeah, man, the for week one, you'll get there, like you're making, you're putting the stuff together the right way. Now we just have to like, tweak it and nuance it. It and you'll be right on track. Yeah. So how much protein are you getting daily? I've been trying to make sure I hit at least 200 grams a day. Okay. I try that it, if you see, like from what I had sent you, I'm, I think I'm the lowest day I had was two days ago maybe, and I was at like one 60 or one 70. But I think where I'm struggling is cuz it's not adding enough of the protein that I eat. So usually when I do chicken or bison or beef or whatever it is, I'm only doing six ounces of it. I'll do six ounces of whatever beef or whatever meat, and then I'll do. The green, like the broccoli cuz that's the only greens I really like. And then I'll do my cup of rice and that'll fill me up for God knows however long. And so I haven't added any more protein cause I tried it one day. I tried to eat eight ounce, like seven ounces or eight ounces shake. I didn't finish it. I didn't come close to finishing it. So that's why I've been down in like the Fairlife protein shakes is because I'm looking at everything else and I'm getting, I'd say at least a little over a hundred grams of protein from my meals alone. Like I ran outta eggs. Like I now I'm out on my groceries right now, so I'm out on rices. My wife's at the grocery store right now getting a bunch of stuff. But I think that was an issue the other day, just I wasn't able to add in the eggs for breakfast and egg wipes just cuz I'm out. I'm trying to get most of everything through food. But I think I'm just trying to, I may not have to just add more, I guess more ounces of protein or meat or whatever it is, instead of just. Five or six ounces. Yeah. So here's the way you can do it cuz just it's basic math, right? You either make, you're right on track. Like you either make those meals bigger with protein, you just add more of the protein. Or you add another meal somewhere, and then its, it all evens out. Oh, okay. You know what I mean? So either way you gotta add more food, right? So you can either add more food to your current meal structure and make those meals bigger, or you can just add another meal. Yeah. Anyway, it doesn't really matter. It just whatever you want it to do. And I don't think you were on the call yet, but but I was talking about the pro tip for nutrition for the night is so tonight when your wife gets home, after you help her put the groceries away and stuff like that, like you sit down and you map out your food for tomorrow. And then you plug that all in so you know that you've got that 200 grams of protein, you know what it's gonna take to hit that. You have that food ready to go, and then tomorrow when you get up, you just take it and you go and it's already plugged in. So you've already done the math, you've already done all the work, and now you, all you have to do is execute on that plan. And if you do that every night before the next day, then it's it's so easy to execute the plan versus if you wake up and then you're trying to figure it out on the fly, like at the end of the night you'll be like, shit, I still got 50 grams of protein. Where am I? Yeah. Yeah. That way you're not behind the curve. But it, and then, and again we work in a profession where we're good at being told what to do and we're following directions and that kinda stuff. So if you give yourself a plan, then you'll follow the plan, but if you don't, it'll just be like where fuck I'm short, or I'm over, okay. But outside of that, I don't I think I'm just, haven't relearn a lot of what I thought I knew, or I guess why I say I, I've known it, but I've been doing a different kind of training for the last, my entire life really. It's always been power lifting or something related to football. So I'm having to relearn a bunch of stuff and get back into all that. I don't have any kind of supplements that I take. So I'm trying to figure out, I was gonna go buy some protein, but I don't, some protein and maybe some, I don't know what else I would buy. But I wasn't sure. What the give, what would be the best? Not, I don't wanna buy a shit protein with a bunch of just shit ingredients. Yeah. But protein's pretty much all the same. So I was just thinking today I gotta do, I gotta do some content on supplements cause I never even talk about'em. But you're looking for a cold filtered whey protein. And I like isolates over concentrates. Most of'em are blends of isolates and concentrate. It's got like half and half or whatever or a proprietary blend of both. But I like isolates. They're a little bit easier to digest than concentrates. But e either one's gonna get the job done and they're all basically the same. So as long as it's cold, filtered, whe isolate, it really is all like whatever. Okay. But if you're doing those fairlife, you can do a fairlife in place of that protein is, it's got. I'm not sure what the fat content is in the fairlife offhand. But I think it's pretty comparable. The only thing is it might have a higher fat than higher fats than obviously protein supplements have no fats than protein. Yeah. And then as far as other supplements, like the only other supplements that I ever recommend for people generally speaking would be a good quality fish oil and creatine. So I was taking creatine for a while, but I was, I don't know what the issue was. I was just staying bloated. It felt like I was just staying bloated all the time. So yeah, so you can hold water and that's what it's designed to volumize your cells and stuff like that. So you will retain a little bit of weight from water on creatine. But as long as it's a good source, like a cre pure source and stuff like that you shouldn't get like the 1990s, like how old are you? 26. Okay. So this is before your time. Then like when I was like, 15 was like when, in the nineties when creatine came out and people were like, oh God, creatine, everybody was taking it. It was like, it makes you huge. But everyone thought it was gonna burn your kidneys out and people wouldn't let their kids take it. So everybody's freaking out about it. Turns out like none of that was true, but back in the day, creat the shitty creatine, the powdery stuff, you'd open the bag and it would like that stuff would bloat you up big time. But now it's not as much as long as you're drinking enough water usually that's the issue. Yeah. I don't think I have any other, off the top of my head anyways that I can think of. Any more questions for this one. Sorry I was late on that one. No, all good, man. All good. Cool. I will get this edited up and posted and then you can catch up on the backend stuff when I do that. And Carmen, you got anything else for the good of the order? No, just I wanted to reiterate I always cook my meat and so it's ready for the week. So if I don't meat my calories, I know I'm gonna, my protein cause I'll have fish, chicken, or beef already cooked and I can just grab that and so that's my snack to go or my meal to, if I know I'm gonna busy I'll, so I know. I concur. And then you can always put it in a blender and do a meat shake. Oh my God. I know. What was that guy? There was this strong man, dude what the hell was his name? Something Poundstone, I think he's Derrick Poundstone. Yes. He's from Michigan. And he was a Michigan State trooper, but he was this professional strongman. He would do that, he would blend chicken breasts and just drink this sludge. Wow. God. I'm gonna, I'm gonna puke. So you can do that. You can do that if you would like to. I don't know. But All right. If you guys have any questions this week and you know where to find me. Okay. All right. Okay. All right. All right. Good work. And I'll talk to you guys later. All right. See you guys later.