{"version":"1.0.0","segments":[{"speaker":"Dr. Eric Helms","startTime":0.0,"endTime":2.13,"body":"If your overall"},{"speaker":"Dr. Eric Helms","startTime":0.0,"endTime":2.13,"body":"goal is this progress and"},{"speaker":"Dr. Eric Helms","startTime":2.13,"endTime":6.12,"body":"growth, you do want to assess"},{"speaker":"Dr. Eric Helms","startTime":2.13,"endTime":6.12,"body":"your training logs in over a"},{"speaker":"Dr. Eric Helms","startTime":6.12,"endTime":9.06,"body":"reasonable timeframe. You should"},{"speaker":"Dr. Eric Helms","startTime":6.12,"endTime":9.06,"body":"be seeing performance trending"},{"speaker":"Dr. Eric Helms","startTime":9.06,"endTime":12.0,"body":"up in the stuff you're focusing"},{"speaker":"Dr. Eric Helms","startTime":9.06,"endTime":12.0,"body":"on. 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I'm your"},{"speaker":"Philip Pape","startTime":24.33,"endTime":27.03,"body":"host, Philip pape, and this"},{"speaker":"Philip Pape","startTime":24.33,"endTime":27.03,"body":"twice a week podcast is"},{"speaker":"Philip Pape","startTime":27.03,"endTime":30.75,"body":"dedicated to helping you achieve"},{"speaker":"Philip Pape","startTime":27.03,"endTime":30.75,"body":"physical self mastery by getting"},{"speaker":"Philip Pape","startTime":30.75,"endTime":33.78,"body":"stronger. Optimizing your"},{"speaker":"Philip Pape","startTime":30.75,"endTime":33.78,"body":"nutrition and upgrading your"},{"speaker":"Philip Pape","startTime":33.78,"endTime":37.14,"body":"body composition will uncover"},{"speaker":"Philip Pape","startTime":33.78,"endTime":37.14,"body":"science backed strategies for"},{"speaker":"Philip Pape","startTime":37.14,"endTime":41.22,"body":"movement, metabolism, muscle and"},{"speaker":"Philip Pape","startTime":37.14,"endTime":41.22,"body":"mindset with a skeptical eye on"},{"speaker":"Philip Pape","startTime":41.22,"endTime":44.58,"body":"the fitness industry so you can"},{"speaker":"Philip Pape","startTime":41.22,"endTime":44.58,"body":"look and feel your absolute"},{"speaker":"Philip Pape","startTime":44.58,"endTime":48.27,"body":"best. Let's dive right in Wits \u0026"},{"speaker":"Philip Pape","startTime":44.58,"endTime":48.27,"body":"Weights community Welcome to"},{"speaker":"Philip Pape","startTime":48.27,"endTime":52.68,"body":"another episode of the Wits \u0026"},{"speaker":"Philip Pape","startTime":48.27,"endTime":52.68,"body":"Weights podcast. He is back Dr."},{"speaker":"Philip Pape","startTime":52.68,"endTime":57.27,"body":"Eric helms fresh off of earning"},{"speaker":"Philip Pape","startTime":52.68,"endTime":57.27,"body":"his wn BF procard joins me for"},{"speaker":"Philip Pape","startTime":57.27,"endTime":61.77,"body":"the second time despite his very"},{"speaker":"Philip Pape","startTime":57.27,"endTime":61.77,"body":"busy contest schedule. Last time"},{"speaker":"Philip Pape","startTime":61.77,"endTime":64.65,"body":"Eric was on the show. We"},{"speaker":"Philip Pape","startTime":61.77,"endTime":64.65,"body":"discussed balancing strength and"},{"speaker":"Philip Pape","startTime":64.65,"endTime":67.86,"body":"physique goals, programming for"},{"speaker":"Philip Pape","startTime":64.65,"endTime":67.86,"body":"lifters at different experience"},{"speaker":"Philip Pape","startTime":67.86,"endTime":71.1,"body":"levels, self determination"},{"speaker":"Philip Pape","startTime":67.86,"endTime":71.1,"body":"theory and optimal protein"},{"speaker":"Philip Pape","startTime":71.1,"endTime":75.66,"body":"sources. So check out episode 72"},{"speaker":"Philip Pape","startTime":71.1,"endTime":75.66,"body":"for that conversation. I'll keep"},{"speaker":"Philip Pape","startTime":75.66,"endTime":79.53,"body":"the intro a bit shorter this"},{"speaker":"Philip Pape","startTime":75.66,"endTime":79.53,"body":"time around. Eric helms is a"},{"speaker":"Philip Pape","startTime":79.53,"endTime":82.98,"body":"titan in the bodybuilding and"},{"speaker":"Philip Pape","startTime":79.53,"endTime":82.98,"body":"nutrition world. A researcher"},{"speaker":"Philip Pape","startTime":83.01,"endTime":87.06,"body":"author coach who specializes in"},{"speaker":"Philip Pape","startTime":83.01,"endTime":87.06,"body":"physique and strength sports. He"},{"speaker":"Philip Pape","startTime":87.06,"endTime":89.91,"body":"has a PhD in strength and"},{"speaker":"Philip Pape","startTime":87.06,"endTime":89.91,"body":"conditioning is a competitive"},{"speaker":"Philip Pape","startTime":89.91,"endTime":92.88,"body":"natural bodybuilder and power"},{"speaker":"Philip Pape","startTime":89.91,"endTime":92.88,"body":"lifter, the co founder of mass"},{"speaker":"Philip Pape","startTime":92.91,"endTime":96.21,"body":"Research Review, and the Chief"},{"speaker":"Philip Pape","startTime":92.91,"endTime":96.21,"body":"Science Officer of 3d muscle"},{"speaker":"Philip Pape","startTime":96.21,"endTime":99.54,"body":"journey. Today, we're gonna get"},{"speaker":"Philip Pape","startTime":96.21,"endTime":99.54,"body":"caught up on his recent exploits"},{"speaker":"Philip Pape","startTime":99.57,"endTime":102.48,"body":"in the bodybuilding world and"},{"speaker":"Philip Pape","startTime":99.57,"endTime":102.48,"body":"then dive into some of the"},{"speaker":"Philip Pape","startTime":102.48,"endTime":106.68,"body":"nuances of nutrition and"},{"speaker":"Philip Pape","startTime":102.48,"endTime":106.68,"body":"training from levels of tracking"},{"speaker":"Philip Pape","startTime":106.68,"endTime":110.22,"body":"and flexible dieting, to macro"},{"speaker":"Philip Pape","startTime":106.68,"endTime":110.22,"body":"splits to mini cuts. We'll also"},{"speaker":"Philip Pape","startTime":110.22,"endTime":112.98,"body":"get into trading volume and"},{"speaker":"Philip Pape","startTime":110.22,"endTime":112.98,"body":"whatever else we have time for."},{"speaker":"Philip Pape","startTime":113.13,"endTime":115.38,"body":"With that said, Eric, welcome"},{"speaker":"Philip Pape","startTime":113.13,"endTime":115.38,"body":"back to the show."},{"speaker":"Dr. Eric Helms","startTime":116.1,"endTime":117.96,"body":"Oh, man, what an"},{"speaker":"Dr. Eric Helms","startTime":116.1,"endTime":117.96,"body":"intro. Thank you so much,"},{"speaker":"Dr. Eric Helms","startTime":117.96,"endTime":119.7,"body":"brother. It's it's an honor to"},{"speaker":"Dr. Eric Helms","startTime":117.96,"endTime":119.7,"body":"be back."},{"speaker":"Philip Pape","startTime":120.48,"endTime":122.58,"body":"I don't know if you"},{"speaker":"Philip Pape","startTime":120.48,"endTime":122.58,"body":"remember how long the lesson"},{"speaker":"Philip Pape","startTime":122.58,"endTime":125.13,"body":"was. But like I said, people can"},{"speaker":"Philip Pape","startTime":122.58,"endTime":125.13,"body":"check that out if they want to"},{"speaker":"Philip Pape","startTime":125.13,"endTime":127.53,"body":"hear it. First of all, I want to"},{"speaker":"Philip Pape","startTime":125.13,"endTime":127.53,"body":"congratulate you, man, you've"},{"speaker":"Philip Pape","startTime":127.53,"endTime":132.48,"body":"been, you've been up to a lot"},{"speaker":"Philip Pape","startTime":127.53,"endTime":132.48,"body":"lately. A lot of achievements in"},{"speaker":"Philip Pape","startTime":132.63,"endTime":137.01,"body":"the title WNBA if New Zealand"},{"speaker":"Philip Pape","startTime":132.63,"endTime":137.01,"body":"think it was right second at"},{"speaker":"Philip Pape","startTime":137.28,"endTime":140.61,"body":"Battle debate. And then most"},{"speaker":"Philip Pape","startTime":137.28,"endTime":140.61,"body":"recently, earning your pro card"},{"speaker":"Philip Pape","startTime":140.64,"endTime":143.97,"body":"at WMF. Australia. Tell us some"},{"speaker":"Philip Pape","startTime":140.64,"endTime":143.97,"body":"of the highlights. You know, not"},{"speaker":"Philip Pape","startTime":143.97,"endTime":146.61,"body":"just the placings, but your"},{"speaker":"Philip Pape","startTime":143.97,"endTime":146.61,"body":"experiences with the other"},{"speaker":"Philip Pape","startTime":146.61,"endTime":149.37,"body":"competitors, how you've handled"},{"speaker":"Philip Pape","startTime":146.61,"endTime":149.37,"body":"the demands of the schedule,"},{"speaker":"Philip Pape","startTime":149.37,"endTime":150.0,"body":"that kind of thing."},{"speaker":"Dr. Eric Helms","startTime":151.02,"endTime":152.52,"body":"You know, to be"},{"speaker":"Dr. Eric Helms","startTime":151.02,"endTime":152.52,"body":"honest, some of the highlights"},{"speaker":"Dr. Eric Helms","startTime":152.52,"endTime":154.26,"body":"were some of the personal"},{"speaker":"Dr. Eric Helms","startTime":152.52,"endTime":154.26,"body":"connections that I made to"},{"speaker":"Dr. Eric Helms","startTime":154.26,"endTime":158.25,"body":"people backstage. You know, I"},{"speaker":"Dr. Eric Helms","startTime":154.26,"endTime":158.25,"body":"appreciate you highlighting the"},{"speaker":"Dr. Eric Helms","startTime":158.25,"endTime":161.67,"body":"show, I won the show, replace"},{"speaker":"Dr. Eric Helms","startTime":158.25,"endTime":161.67,"body":"second, skip in the one right"},{"speaker":"Dr. Eric Helms","startTime":161.67,"endTime":167.01,"body":"place third, and then and then"},{"speaker":"Dr. Eric Helms","startTime":161.67,"endTime":167.01,"body":"and then my. But the Washington"},{"speaker":"Dr. Eric Helms","startTime":167.01,"endTime":170.52,"body":"State was a really, really cool"},{"speaker":"Dr. Eric Helms","startTime":167.01,"endTime":170.52,"body":"experience. That was a four"},{"speaker":"Dr. Eric Helms","startTime":170.52,"endTime":174.03,"body":"person, middle weight class. But"},{"speaker":"Dr. Eric Helms","startTime":170.52,"endTime":174.03,"body":"it was really, really, really"},{"speaker":"Dr. Eric Helms","startTime":174.03,"endTime":178.38,"body":"stacked. The winner of that ace"},{"speaker":"Dr. Eric Helms","startTime":174.03,"endTime":178.38,"body":"filming Shawn, he came from Hong"},{"speaker":"Dr. Eric Helms","startTime":178.38,"endTime":182.1,"body":"Kong to compete, which is really"},{"speaker":"Dr. Eric Helms","startTime":178.38,"endTime":182.1,"body":"cool. And he just him and his"},{"speaker":"Dr. Eric Helms","startTime":182.1,"endTime":186.87,"body":"coach, they just expressed so"},{"speaker":"Dr. Eric Helms","startTime":182.1,"endTime":186.87,"body":"much respect and honor for me as"},{"speaker":"Dr. Eric Helms","startTime":186.87,"endTime":191.16,"body":"a competitor. And just as a"},{"speaker":"Dr. Eric Helms","startTime":186.87,"endTime":191.16,"body":"practitioner that I was, I was"},{"speaker":"Dr. Eric Helms","startTime":191.16,"endTime":195.21,"body":"just it was so cool. And then I"},{"speaker":"Dr. Eric Helms","startTime":191.16,"endTime":195.21,"body":"also got to meet Josh D. Bradley"},{"speaker":"Dr. Eric Helms","startTime":195.21,"endTime":198.99,"body":"from he's actually doing,"},{"speaker":"Dr. Eric Helms","startTime":195.21,"endTime":198.99,"body":"finished his bachelor's degree"},{"speaker":"Dr. Eric Helms","startTime":198.99,"endTime":201.63,"body":"and he's going to go into his"},{"speaker":"Dr. Eric Helms","startTime":198.99,"endTime":201.63,"body":"PhD. He works with Chris"},{"speaker":"Dr. Eric Helms","startTime":201.63,"endTime":205.92,"body":"Bearcat. And he is this is a"},{"speaker":"Dr. Eric Helms","startTime":201.63,"endTime":205.92,"body":"really stacked line that would"},{"speaker":"Dr. Eric Helms","startTime":205.92,"endTime":208.98,"body":"mean to say like placing third"},{"speaker":"Dr. Eric Helms","startTime":205.92,"endTime":208.98,"body":"in that class is something that"},{"speaker":"Dr. Eric Helms","startTime":208.98,"endTime":211.47,"body":"I'm equally as proud of as"},{"speaker":"Dr. Eric Helms","startTime":208.98,"endTime":211.47,"body":"everything else I've done. If"},{"speaker":"Dr. Eric Helms","startTime":211.47,"endTime":214.77,"body":"you looked at all four of those"},{"speaker":"Dr. Eric Helms","startTime":211.47,"endTime":214.77,"body":"guys, Ryan, who plays second"},{"speaker":"Dr. Eric Helms","startTime":214.77,"endTime":217.35,"body":"actually is already a men's"},{"speaker":"Dr. Eric Helms","startTime":214.77,"endTime":217.35,"body":"physique Pro. And he was jumped."},{"speaker":"Dr. Eric Helms","startTime":217.38,"endTime":219.51,"body":"He competed in the pro show"},{"speaker":"Dr. Eric Helms","startTime":217.38,"endTime":219.51,"body":"earlier in the day and then"},{"speaker":"Dr. Eric Helms","startTime":219.51,"endTime":223.08,"body":"jumped in because he wanted to"},{"speaker":"Dr. Eric Helms","startTime":219.51,"endTime":223.08,"body":"get his bodily procart as one"},{"speaker":"Dr. Eric Helms","startTime":223.23,"endTime":226.02,"body":"and he has some of the most"},{"speaker":"Dr. Eric Helms","startTime":223.23,"endTime":226.02,"body":"ridiculous quads, top about"},{"speaker":"Dr. Eric Helms","startTime":226.02,"endTime":228.84,"body":"Australia glutes I've seen"},{"speaker":"Dr. Eric Helms","startTime":226.02,"endTime":228.84,"body":"insanely he didn't even go to"},{"speaker":"Dr. Eric Helms","startTime":228.84,"endTime":230.97,"body":"winter. They overall it was just"},{"speaker":"Dr. Eric Helms","startTime":228.84,"endTime":230.97,"body":"a really, really stacked"},{"speaker":"Dr. Eric Helms","startTime":230.97,"endTime":234.84,"body":"competition. And then myself and"},{"speaker":"Dr. Eric Helms","startTime":230.97,"endTime":234.84,"body":"third. And then Josh was"},{"speaker":"Dr. Eric Helms","startTime":234.84,"endTime":237.42,"body":"mentioning at fourth and one of"},{"speaker":"Dr. Eric Helms","startTime":234.84,"endTime":237.42,"body":"the personal connections we had"},{"speaker":"Dr. Eric Helms","startTime":237.93,"endTime":241.05,"body":"was he shared with me and it"},{"speaker":"Dr. Eric Helms","startTime":237.93,"endTime":241.05,"body":"blew me away. 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That could be the first"},{"speaker":"Dr. Eric Helms","startTime":257.52,"endTime":261.63,"body":"entrance and I was both honored,"},{"speaker":"Dr. Eric Helms","startTime":261.66,"endTime":265.83,"body":"humbled, and so jealous. Because"},{"speaker":"Dr. Eric Helms","startTime":261.66,"endTime":265.83,"body":"I was like well you're so you"},{"speaker":"Dr. Eric Helms","startTime":265.83,"endTime":270.12,"body":"first started training and like"},{"speaker":"Dr. Eric Helms","startTime":265.83,"endTime":270.12,"body":"17 you had the collective wisdom"},{"speaker":"Dr. Eric Helms","startTime":270.12,"endTime":273.84,"body":"I had and research like stuff"},{"speaker":"Dr. Eric Helms","startTime":270.12,"endTime":273.84,"body":"that I've had that I worked on"},{"speaker":"Dr. Eric Helms","startTime":273.84,"endTime":278.46,"body":"for over nearly two decades you"},{"speaker":"Dr. Eric Helms","startTime":273.84,"endTime":278.46,"body":"know, and I was like, Man and"},{"speaker":"Dr. Eric Helms","startTime":278.46,"endTime":282.09,"body":"then I thought oh shit like"},{"speaker":"Dr. Eric Helms","startTime":278.46,"endTime":282.09,"body":"that's there's there are people"},{"speaker":"Dr. Eric Helms","startTime":282.09,"endTime":284.28,"body":"out there who their first"},{"speaker":"Dr. Eric Helms","startTime":282.09,"endTime":284.28,"body":"entrance into this is that and"},{"speaker":"Dr. Eric Helms","startTime":284.28,"endTime":287.85,"body":"it it was a mixture of like fear"},{"speaker":"Dr. Eric Helms","startTime":284.28,"endTime":287.85,"body":"imposter syndrome. And like,"},{"speaker":"Dr. Eric Helms","startTime":287.85,"endTime":290.19,"body":"that's really cool. And I guess"},{"speaker":"Dr. Eric Helms","startTime":287.85,"endTime":290.19,"body":"I'm a leader like odds too. I'm"},{"speaker":"Dr. Eric Helms","startTime":290.19,"endTime":293.31,"body":"too big. Like I shouldn't be a"},{"speaker":"Dr. Eric Helms","startTime":290.19,"endTime":293.31,"body":"leader. And then yeah, you can"},{"speaker":"Dr. Eric Helms","startTime":293.31,"endTime":295.89,"body":"imagine that all that on top of"},{"speaker":"Dr. Eric Helms","startTime":293.31,"endTime":295.89,"body":"show day. So I had that kind of"},{"speaker":"Dr. Eric Helms","startTime":295.89,"endTime":298.08,"body":"experience at the Washington"},{"speaker":"Dr. Eric Helms","startTime":295.89,"endTime":298.08,"body":"which is really cool. That was"},{"speaker":"Dr. Eric Helms","startTime":298.08,"endTime":301.56,"body":"one awesome moment. The"},{"speaker":"Dr. Eric Helms","startTime":298.08,"endTime":301.56,"body":"Washington itself is also really"},{"speaker":"Dr. Eric Helms","startTime":301.56,"endTime":305.25,"body":"cool because that's where Jeff"},{"speaker":"Dr. Eric Helms","startTime":301.56,"endTime":305.25,"body":"won his pro card. So being in"},{"speaker":"Dr. Eric Helms","startTime":305.25,"endTime":309.33,"body":"the audience and getting to see"},{"speaker":"Dr. Eric Helms","startTime":305.25,"endTime":309.33,"body":"him compete as a pro at 52. And"},{"speaker":"Dr. Eric Helms","startTime":309.33,"endTime":312.33,"body":"just knowing him personally,"},{"speaker":"Dr. Eric Helms","startTime":309.33,"endTime":312.33,"body":"like we both there's a lot of"},{"speaker":"Dr. Eric Helms","startTime":312.33,"endTime":314.22,"body":"insecurity that goes on with"},{"speaker":"Dr. Eric Helms","startTime":312.33,"endTime":314.22,"body":"bodybuilding when you're"},{"speaker":"Dr. Eric Helms","startTime":314.22,"endTime":317.16,"body":"exposing yourself to that"},{"speaker":"Dr. Eric Helms","startTime":314.22,"endTime":317.16,"body":"degree, and you have these high"},{"speaker":"Dr. Eric Helms","startTime":317.16,"endTime":320.82,"body":"level goals. And you know, Jeff"},{"speaker":"Dr. Eric Helms","startTime":317.16,"endTime":320.82,"body":"and I have different ones, he's"},{"speaker":"Dr. Eric Helms","startTime":320.91,"endTime":324.69,"body":"a lot more naturally talented,"},{"speaker":"Dr. Eric Helms","startTime":320.91,"endTime":324.69,"body":"I'll say, for the sport, that he"},{"speaker":"Dr. Eric Helms","startTime":324.72,"endTime":326.85,"body":"might go Pekinese taking it"},{"speaker":"Dr. Eric Helms","startTime":324.72,"endTime":326.85,"body":"further and probably will be"},{"speaker":"Dr. Eric Helms","startTime":326.85,"endTime":329.37,"body":"able to take it further than I"},{"speaker":"Dr. Eric Helms","startTime":326.85,"endTime":329.37,"body":"have in my career. But he's also"},{"speaker":"Dr. Eric Helms","startTime":329.37,"endTime":332.7,"body":"just turned 52. And he's not"},{"speaker":"Dr. Eric Helms","startTime":329.37,"endTime":332.7,"body":"sure if he's still at his peak."},{"speaker":"Dr. Eric Helms","startTime":333.21,"endTime":336.51,"body":"And this show when he looked at"},{"speaker":"Dr. Eric Helms","startTime":333.21,"endTime":336.51,"body":"pictures, and he started to see"},{"speaker":"Dr. Eric Helms","startTime":336.51,"endTime":338.4,"body":"because you don't know until"},{"speaker":"Dr. Eric Helms","startTime":336.51,"endTime":338.4,"body":"you're sure to be in shape. He"},{"speaker":"Dr. Eric Helms","startTime":338.4,"endTime":341.82,"body":"was like, I'm just as good if"},{"speaker":"Dr. Eric Helms","startTime":338.4,"endTime":341.82,"body":"not better than I ever have"},{"speaker":"Dr. Eric Helms","startTime":341.82,"endTime":344.22,"body":"better. This is a warm up show"},{"speaker":"Dr. Eric Helms","startTime":341.82,"endTime":344.22,"body":"for me, you know, like I'm not"},{"speaker":"Dr. Eric Helms","startTime":344.22,"endTime":348.0,"body":"in good shape. And he took"},{"speaker":"Dr. Eric Helms","startTime":344.22,"endTime":348.0,"body":"second place in a very stack,"},{"speaker":"Dr. Eric Helms","startTime":348.63,"endTime":353.79,"body":"you know, pro show. And I think"},{"speaker":"Dr. Eric Helms","startTime":348.63,"endTime":353.79,"body":"it might have been you know, I'm"},{"speaker":"Dr. Eric Helms","startTime":353.79,"endTime":355.83,"body":"probably it's probably the best"},{"speaker":"Dr. Eric Helms","startTime":353.79,"endTime":355.83,"body":"he's looked at this level of"},{"speaker":"Dr. Eric Helms","startTime":355.83,"endTime":359.1,"body":"leanness at the very least, I"},{"speaker":"Dr. Eric Helms","startTime":355.83,"endTime":359.1,"body":"think you can say that. And to"},{"speaker":"Dr. Eric Helms","startTime":359.1,"endTime":363.42,"body":"get to see him do that the same"},{"speaker":"Dr. Eric Helms","startTime":359.1,"endTime":363.42,"body":"show or 14 years ago, he got his"},{"speaker":"Dr. Eric Helms","startTime":363.42,"endTime":366.78,"body":"pro card. And I competed in the"},{"speaker":"Dr. Eric Helms","startTime":363.42,"endTime":366.78,"body":"overall against him. I want the"},{"speaker":"Dr. Eric Helms","startTime":366.78,"endTime":370.23,"body":"light heavyweights and we took a"},{"speaker":"Dr. Eric Helms","startTime":366.78,"endTime":370.23,"body":"two day trip driving up from his"},{"speaker":"Dr. Eric Helms","startTime":370.23,"endTime":374.1,"body":"house in Stockton, stopping in"},{"speaker":"Dr. Eric Helms","startTime":370.23,"endTime":374.1,"body":"Grants Pass all the way to"},{"speaker":"Dr. Eric Helms","startTime":374.1,"endTime":376.98,"body":"Washington. That's six hour"},{"speaker":"Dr. Eric Helms","startTime":374.1,"endTime":376.98,"body":"drive than the seven hour drive."},{"speaker":"Dr. Eric Helms","startTime":376.98,"endTime":379.77,"body":"And just getting all that time"},{"speaker":"Dr. Eric Helms","startTime":376.98,"endTime":379.77,"body":"to connect, it was a really good"},{"speaker":"Dr. Eric Helms","startTime":379.77,"endTime":382.32,"body":"way for us to connect with our"},{"speaker":"Dr. Eric Helms","startTime":379.77,"endTime":382.32,"body":"roots, because 3d muscle journey"},{"speaker":"Dr. Eric Helms","startTime":382.8,"endTime":386.76,"body":"was formed in those backstage"},{"speaker":"Dr. Eric Helms","startTime":382.8,"endTime":386.76,"body":"conversations. So those are"},{"speaker":"Dr. Eric Helms","startTime":386.76,"endTime":389.34,"body":"those are some moments around"},{"speaker":"Dr. Eric Helms","startTime":386.76,"endTime":389.34,"body":"other of that show that were"},{"speaker":"Dr. Eric Helms","startTime":389.34,"endTime":392.49,"body":"really really awesome. But each"},{"speaker":"Dr. Eric Helms","startTime":389.34,"endTime":392.49,"body":"each show had connections like"},{"speaker":"Dr. Eric Helms","startTime":392.49,"endTime":396.6,"body":"that. And the one that I just"},{"speaker":"Dr. Eric Helms","startTime":392.49,"endTime":396.6,"body":"didn't Australia, it was just"},{"speaker":"Dr. Eric Helms","startTime":396.6,"endTime":399.18,"body":"incredible. I mean, I've been"},{"speaker":"Dr. Eric Helms","startTime":396.6,"endTime":399.18,"body":"working to get my web of pro"},{"speaker":"Dr. Eric Helms","startTime":399.18,"endTime":403.02,"body":"card for a bit of wanting it"},{"speaker":"Dr. Eric Helms","startTime":399.18,"endTime":403.02,"body":"since I went to my first"},{"speaker":"Dr. Eric Helms","startTime":403.02,"endTime":406.53,"body":"bodybuilding show, which"},{"speaker":"Dr. Eric Helms","startTime":403.02,"endTime":406.53,"body":"happened to be at aNbf show in"},{"speaker":"Dr. Eric Helms","startTime":406.56,"endTime":410.07,"body":"Augusta, Georgia. And it's iron"},{"speaker":"Dr. Eric Helms","startTime":406.56,"endTime":410.07,"body":"Eagle classic that many time"},{"speaker":"Dr. Eric Helms","startTime":410.07,"endTime":414.12,"body":"heavyweight, mid 2000s Of late"},{"speaker":"Dr. Eric Helms","startTime":410.07,"endTime":414.12,"body":"90s Pro natural bodybuilder"},{"speaker":"Dr. Eric Helms","startTime":414.12,"endTime":417.42,"body":"Rodney Hilaire puts on I got the"},{"speaker":"Dr. Eric Helms","startTime":414.12,"endTime":417.42,"body":"opportunity to guest judge and"},{"speaker":"Dr. Eric Helms","startTime":417.42,"endTime":419.88,"body":"view that and just be like, oh"},{"speaker":"Dr. Eric Helms","startTime":417.42,"endTime":419.88,"body":"shit like this, this is Natural"},{"speaker":"Dr. Eric Helms","startTime":419.88,"endTime":423.6,"body":"Bodybuilding. And then I did my"},{"speaker":"Dr. Eric Helms","startTime":419.88,"endTime":423.6,"body":"first show in oh nine so this is"},{"speaker":"Dr. Eric Helms","startTime":423.6,"endTime":427.71,"body":"something I've been pushing"},{"speaker":"Dr. Eric Helms","startTime":423.6,"endTime":427.71,"body":"towards for my almost my entire"},{"speaker":"Dr. Eric Helms","startTime":427.71,"endTime":430.8,"body":"lifting career sometime in 2006."},{"speaker":"Dr. Eric Helms","startTime":427.71,"endTime":430.8,"body":"I was like, Oh, this is this is"},{"speaker":"Dr. Eric Helms","startTime":430.8,"endTime":436.26,"body":"a goal but it's taken me 17"},{"speaker":"Dr. Eric Helms","startTime":430.8,"endTime":436.26,"body":"years to achieve it. So yeah, to"},{"speaker":"Dr. Eric Helms","startTime":436.26,"endTime":437.73,"body":"get it is not so good fully."},{"speaker":"Philip Pape","startTime":438.21,"endTime":440.61,"body":"Yet only the muscle"},{"speaker":"Philip Pape","startTime":438.21,"endTime":440.61,"body":"and strength pyramids existed in"},{"speaker":"Philip Pape","startTime":440.61,"endTime":443.22,"body":"2006. But I could"},{"speaker":"Dr. Eric Helms","startTime":443.22,"endTime":447.24,"body":"go back and tell"},{"speaker":"Dr. Eric Helms","startTime":443.22,"endTime":447.24,"body":"myself the key because I'm"},{"speaker":"Philip Pape","startTime":447.24,"endTime":449.46,"body":"older than you and"},{"speaker":"Philip Pape","startTime":447.24,"endTime":449.46,"body":"I wish I could do the same you"},{"speaker":"Philip Pape","startTime":449.46,"endTime":452.49,"body":"know, but we are where we are"},{"speaker":"Philip Pape","startTime":449.46,"endTime":452.49,"body":"and it's fun to hear behind the"},{"speaker":"Philip Pape","startTime":452.49,"endTime":455.97,"body":"scenes, right because I mean, on"},{"speaker":"Philip Pape","startTime":452.49,"endTime":455.97,"body":"the surface you know, we see the"},{"speaker":"Philip Pape","startTime":455.97,"endTime":459.57,"body":"accolades but as you know the"},{"speaker":"Philip Pape","startTime":455.97,"endTime":459.57,"body":"process behind that is where"},{"speaker":"Philip Pape","startTime":459.96,"endTime":463.2,"body":"where the magic happens and to"},{"speaker":"Philip Pape","startTime":459.96,"endTime":463.2,"body":"hear you talk about the"},{"speaker":"Philip Pape","startTime":463.2,"endTime":466.68,"body":"psychology of it predominantly"},{"speaker":"Philip Pape","startTime":463.2,"endTime":466.68,"body":"right and the imposter syndrome"},{"speaker":"Philip Pape","startTime":466.68,"endTime":470.73,"body":"and kind of the I know that"},{"speaker":"Philip Pape","startTime":466.68,"endTime":470.73,"body":"comparisons are inevitable and"},{"speaker":"Philip Pape","startTime":470.85,"endTime":473.31,"body":"you know one year you might go"},{"speaker":"Philip Pape","startTime":470.85,"endTime":473.31,"body":"up against a certain group of"},{"speaker":"Philip Pape","startTime":473.31,"endTime":476.55,"body":"individuals and and you're the"},{"speaker":"Philip Pape","startTime":473.31,"endTime":476.55,"body":"best and the other in the next"},{"speaker":"Philip Pape","startTime":476.55,"endTime":480.84,"body":"time you you yourself feel at"},{"speaker":"Philip Pape","startTime":476.55,"endTime":480.84,"body":"your top and yet the competitors"},{"speaker":"Philip Pape","startTime":480.87,"endTime":484.17,"body":"are stacked you know it's sounds"},{"speaker":"Philip Pape","startTime":480.87,"endTime":484.17,"body":"like a big mind game"},{"speaker":"Dr. Eric Helms","startTime":484.95,"endTime":486.57,"body":"and that's"},{"speaker":"Dr. Eric Helms","startTime":484.95,"endTime":486.57,"body":"exactly what happened you know,"},{"speaker":"Dr. Eric Helms","startTime":486.57,"endTime":490.26,"body":"I I basically just dropped the"},{"speaker":"Dr. Eric Helms","startTime":486.57,"endTime":490.26,"body":"placing each show I did you"},{"speaker":"Dr. Eric Helms","startTime":490.26,"endTime":496.44,"body":"know, so I went from winning the"},{"speaker":"Dr. Eric Helms","startTime":490.26,"endTime":496.44,"body":"the overall New Zealand title to"},{"speaker":"Dr. Eric Helms","startTime":496.44,"endTime":501.36,"body":"then placing second and placing"},{"speaker":"Dr. Eric Helms","startTime":496.44,"endTime":501.36,"body":"third but objectively not"},{"speaker":"Dr. Eric Helms","startTime":501.39,"endTime":504.12,"body":"subjectively, objectively the"},{"speaker":"Dr. Eric Helms","startTime":501.39,"endTime":504.12,"body":"feedback I got everything I saw"},{"speaker":"Dr. Eric Helms","startTime":504.12,"endTime":506.76,"body":"all the indicators were that I"},{"speaker":"Dr. Eric Helms","startTime":504.12,"endTime":506.76,"body":"improved from show to show to"},{"speaker":"Dr. Eric Helms","startTime":506.76,"endTime":513.78,"body":"show but I also went from order"},{"speaker":"Dr. Eric Helms","startTime":506.76,"endTime":513.78,"body":"show like I went from our second"},{"speaker":"Dr. Eric Helms","startTime":513.78,"endTime":515.82,"body":"inaugural the New York New"},{"speaker":"Dr. Eric Helms","startTime":513.78,"endTime":515.82,"body":"Zealand show where we do have"},{"speaker":"Dr. Eric Helms","startTime":515.82,"endTime":518.46,"body":"high quality competitors but"},{"speaker":"Dr. Eric Helms","startTime":515.82,"endTime":518.46,"body":"it's a small number. It's part"},{"speaker":"Dr. Eric Helms","startTime":518.46,"endTime":520.8,"body":"of the reason why I went in the"},{"speaker":"Dr. Eric Helms","startTime":518.46,"endTime":520.8,"body":"overall the panel decided you"},{"speaker":"Dr. Eric Helms","startTime":520.8,"endTime":524.82,"body":"know, you're not quite ready for"},{"speaker":"Dr. Eric Helms","startTime":520.8,"endTime":524.82,"body":"a pro card at the show. And I"},{"speaker":"Dr. Eric Helms","startTime":524.82,"endTime":527.88,"body":"wasn't at my peak, which is also"},{"speaker":"Dr. Eric Helms","startTime":524.82,"endTime":527.88,"body":"part of that decision. And then"},{"speaker":"Dr. Eric Helms","startTime":527.88,"endTime":533.16,"body":"the next weekend you know, I I"},{"speaker":"Dr. Eric Helms","startTime":527.88,"endTime":533.16,"body":"was at a very tight battle for"},{"speaker":"Dr. Eric Helms","startTime":533.19,"endTime":536.52,"body":"for the number one spot. There"},{"speaker":"Dr. Eric Helms","startTime":533.19,"endTime":536.52,"body":"was, I don't know if it's a"},{"speaker":"Dr. Eric Helms","startTime":536.52,"endTime":539.04,"body":"split decision. I didn't get"},{"speaker":"Dr. Eric Helms","startTime":536.52,"endTime":539.04,"body":"full judges feedback, but"},{"speaker":"Dr. Eric Helms","startTime":539.07,"endTime":542.13,"body":"everyone was like that could"},{"speaker":"Dr. Eric Helms","startTime":539.07,"endTime":542.13,"body":"have gone either way. It was"},{"speaker":"Dr. Eric Helms","startTime":542.13,"endTime":545.25,"body":"really cool to watch Lorenzo"},{"speaker":"Dr. Eric Helms","startTime":542.13,"endTime":545.25,"body":"elder get his WTF pro card. He's"},{"speaker":"Dr. Eric Helms","startTime":545.28,"endTime":549.33,"body":"one of our 3d MJ athletes and he"},{"speaker":"Dr. Eric Helms","startTime":545.28,"endTime":549.33,"body":"very, very, very good competitor"},{"speaker":"Dr. Eric Helms","startTime":549.33,"endTime":552.75,"body":"already he's made noise as an"},{"speaker":"Dr. Eric Helms","startTime":549.33,"endTime":552.75,"body":"NBA Pro. So I play second there."},{"speaker":"Dr. Eric Helms","startTime":553.08,"endTime":554.91,"body":"And I was like, Okay, it's still"},{"speaker":"Dr. Eric Helms","startTime":553.08,"endTime":554.91,"body":"right there, still right there"},{"speaker":"Dr. Eric Helms","startTime":554.91,"endTime":558.45,"body":"and then to ship third. It took"},{"speaker":"Dr. Eric Helms","startTime":554.91,"endTime":558.45,"body":"a little bit of like, alright,"},{"speaker":"Dr. Eric Helms","startTime":558.45,"endTime":561.51,"body":"recalibrating Mrs. Bodybuilding,"},{"speaker":"Dr. Eric Helms","startTime":558.45,"endTime":561.51,"body":"so I'm getting better. I"},{"speaker":"Dr. Eric Helms","startTime":561.51,"endTime":564.66,"body":"placings are getting worse, and"},{"speaker":"Dr. Eric Helms","startTime":561.51,"endTime":564.66,"body":"a little delayed satisfaction"},{"speaker":"Dr. Eric Helms","startTime":564.66,"endTime":567.33,"body":"you wait a couple of weeks and"},{"speaker":"Dr. Eric Helms","startTime":564.66,"endTime":567.33,"body":"then boom, you know, you you win"},{"speaker":"Dr. Eric Helms","startTime":567.33,"endTime":574.05,"body":"the pro card. So it's if you"},{"speaker":"Dr. Eric Helms","startTime":567.33,"endTime":574.05,"body":"don't have a firm sense of why"},{"speaker":"Dr. Eric Helms","startTime":574.11,"endTime":578.16,"body":"and also being able to be"},{"speaker":"Dr. Eric Helms","startTime":574.11,"endTime":578.16,"body":"objective about yourself and"},{"speaker":"Dr. Eric Helms","startTime":578.22,"endTime":583.14,"body":"primarily prioritize and value"},{"speaker":"Dr. Eric Helms","startTime":578.22,"endTime":583.14,"body":"self improvement and the other"},{"speaker":"Dr. Eric Helms","startTime":583.14,"endTime":587.43,"body":"lessons you get from it. It can"},{"speaker":"Dr. Eric Helms","startTime":583.14,"endTime":587.43,"body":"be an emotional roller coaster"},{"speaker":"Dr. Eric Helms","startTime":587.46,"endTime":589.83,"body":"because it is subjective and"},{"speaker":"Dr. Eric Helms","startTime":587.46,"endTime":589.83,"body":"it's very dependent upon who"},{"speaker":"Dr. Eric Helms","startTime":589.83,"endTime":593.49,"body":"shows up on the day. And one of"},{"speaker":"Dr. Eric Helms","startTime":589.83,"endTime":593.49,"body":"the choices I made this season"},{"speaker":"Dr. Eric Helms","startTime":593.49,"endTime":596.88,"body":"was listen, one of my one of my"},{"speaker":"Dr. Eric Helms","startTime":593.49,"endTime":596.88,"body":"goals is and I'm gonna put it"},{"speaker":"Dr. Eric Helms","startTime":596.88,"endTime":599.91,"body":"out there and I'm gonna value it"},{"speaker":"Dr. Eric Helms","startTime":596.88,"endTime":599.91,"body":"and be honest with myself at"},{"speaker":"Dr. Eric Helms","startTime":599.91,"endTime":602.4,"body":"all. This what the world about"},{"speaker":"Dr. Eric Helms","startTime":599.91,"endTime":602.4,"body":"it is I want to get my card, and"},{"speaker":"Dr. Eric Helms","startTime":602.4,"endTime":604.95,"body":"I'm coming to compete that when"},{"speaker":"Dr. Eric Helms","startTime":602.4,"endTime":604.95,"body":"you do that you give up a little"},{"speaker":"Dr. Eric Helms","startTime":604.95,"endTime":607.86,"body":"power over your own little"},{"speaker":"Dr. Eric Helms","startTime":604.95,"endTime":607.86,"body":"state. And I think that's a"},{"speaker":"Dr. Eric Helms","startTime":607.86,"endTime":611.04,"body":"reality. But what people don't"},{"speaker":"Dr. Eric Helms","startTime":607.86,"endTime":611.04,"body":"realize is that once you have a"},{"speaker":"Dr. Eric Helms","startTime":611.04,"endTime":613.68,"body":"goal that is not only dependent"},{"speaker":"Dr. Eric Helms","startTime":611.04,"endTime":613.68,"body":"upon your will and efforts, you"},{"speaker":"Dr. Eric Helms","startTime":613.68,"endTime":616.77,"body":"know, beat your former version"},{"speaker":"Dr. Eric Helms","startTime":613.68,"endTime":616.77,"body":"yourself and prove, you give up"},{"speaker":"Dr. Eric Helms","startTime":616.77,"endTime":619.5,"body":"a little power. You put yourself"},{"speaker":"Dr. Eric Helms","startTime":616.77,"endTime":619.5,"body":"out in the world, and you say,"},{"speaker":"Dr. Eric Helms","startTime":619.5,"endTime":621.99,"body":"well, there's other people who"},{"speaker":"Dr. Eric Helms","startTime":619.5,"endTime":621.99,"body":"want to win first, and there's"},{"speaker":"Dr. Eric Helms","startTime":621.99,"endTime":625.11,"body":"judges who, you know, probably"},{"speaker":"Dr. Eric Helms","startTime":621.99,"endTime":625.11,"body":"are less biased than I am"},{"speaker":"Dr. Eric Helms","startTime":625.11,"endTime":627.24,"body":"looking at my own physique, and"},{"speaker":"Dr. Eric Helms","startTime":625.11,"endTime":627.24,"body":"they're gonna rate it a"},{"speaker":"Dr. Eric Helms","startTime":627.24,"endTime":631.29,"body":"different way. So you also are"},{"speaker":"Dr. Eric Helms","startTime":627.24,"endTime":631.29,"body":"giving up your ability to fully"},{"speaker":"Dr. Eric Helms","startTime":631.65,"endTime":635.85,"body":"celebrate and enjoy a day even"},{"speaker":"Dr. Eric Helms","startTime":631.65,"endTime":635.85,"body":"if you did your best. So I'm"},{"speaker":"Dr. Eric Helms","startTime":635.85,"endTime":639.09,"body":"relatively proud of myself that"},{"speaker":"Dr. Eric Helms","startTime":635.85,"endTime":639.09,"body":"I meant, like, I did have my"},{"speaker":"Dr. Eric Helms","startTime":639.09,"endTime":641.94,"body":"moments like when I placed third"},{"speaker":"Dr. Eric Helms","startTime":639.09,"endTime":641.94,"body":"or when I was inches away for"},{"speaker":"Dr. Eric Helms","startTime":641.94,"endTime":644.31,"body":"like, the 10th time in my career"},{"speaker":"Dr. Eric Helms","startTime":641.94,"endTime":644.31,"body":"for getting a pro card and I"},{"speaker":"Dr. Eric Helms","startTime":644.31,"endTime":648.78,"body":"play second vote Renzo and my"},{"speaker":"Dr. Eric Helms","startTime":644.31,"endTime":648.78,"body":"class. But, um, but I also knew"},{"speaker":"Dr. Eric Helms","startTime":648.78,"endTime":652.2,"body":"that's what I signed up for it."},{"speaker":"Dr. Eric Helms","startTime":648.78,"endTime":652.2,"body":"I'm big enough boy, I can I can"},{"speaker":"Dr. Eric Helms","startTime":652.2,"endTime":656.22,"body":"handle it. And, and that if I"},{"speaker":"Dr. Eric Helms","startTime":652.2,"endTime":656.22,"body":"just kept pushing into what"},{"speaker":"Dr. Eric Helms","startTime":656.22,"endTime":657.36,"body":"happened, and here we are,"},{"speaker":"Philip Pape","startTime":657.69,"endTime":659.37,"body":"yeah. And then you"},{"speaker":"Philip Pape","startTime":657.69,"endTime":659.37,"body":"have the worlds coming up, too."},{"speaker":"Philip Pape","startTime":659.37,"endTime":662.16,"body":"And I think originally that was"},{"speaker":"Philip Pape","startTime":659.37,"endTime":662.16,"body":"your, that was the place you"},{"speaker":"Philip Pape","startTime":662.16,"endTime":664.53,"body":"were expecting to go for the pro"},{"speaker":"Philip Pape","startTime":662.16,"endTime":664.53,"body":"card. Right? I don't know if the"},{"speaker":"Philip Pape","startTime":664.53,"endTime":667.17,"body":"Australia was a surprise. I"},{"speaker":"Philip Pape","startTime":664.53,"endTime":667.17,"body":"mean, obviously, like you said,"},{"speaker":"Philip Pape","startTime":667.17,"endTime":670.47,"body":"you hope and, and plan to do"},{"speaker":"Philip Pape","startTime":667.17,"endTime":670.47,"body":"your best at all of these. But"},{"speaker":"Philip Pape","startTime":670.83,"endTime":674.04,"body":"was that was it a little bit of"},{"speaker":"Philip Pape","startTime":670.83,"endTime":674.04,"body":"a surprise, or you are just"},{"speaker":"Philip Pape","startTime":674.07,"endTime":675.96,"body":"having an aggressive goal and"},{"speaker":"Philip Pape","startTime":674.07,"endTime":675.96,"body":"got there early."},{"speaker":"Dr. Eric Helms","startTime":676.68,"endTime":679.17,"body":"So I thought my"},{"speaker":"Dr. Eric Helms","startTime":676.68,"endTime":679.17,"body":"best shot would be at the New"},{"speaker":"Dr. Eric Helms","startTime":679.17,"endTime":683.76,"body":"Zealand show. And because of the"},{"speaker":"Dr. Eric Helms","startTime":679.17,"endTime":683.76,"body":"size of it, and then from there,"},{"speaker":"Dr. Eric Helms","startTime":683.76,"endTime":687.48,"body":"I would just do the Washington,"},{"speaker":"Dr. Eric Helms","startTime":683.76,"endTime":687.48,"body":"I mean, I didn't expect to get a"},{"speaker":"Dr. Eric Helms","startTime":687.48,"endTime":689.34,"body":"pro card at the New Zealand"},{"speaker":"Dr. Eric Helms","startTime":687.48,"endTime":689.34,"body":"show. But I just knew based on"},{"speaker":"Dr. Eric Helms","startTime":689.34,"endTime":692.85,"body":"the side of it, size of it, you"},{"speaker":"Dr. Eric Helms","startTime":689.34,"endTime":692.85,"body":"know, you tend to get a crop of"},{"speaker":"Dr. Eric Helms","startTime":692.85,"endTime":694.68,"body":"competitors compete one year,"},{"speaker":"Dr. Eric Helms","startTime":692.85,"endTime":694.68,"body":"and then the next year, you get"},{"speaker":"Dr. Eric Helms","startTime":694.68,"endTime":697.71,"body":"a different crop. And I just"},{"speaker":"Dr. Eric Helms","startTime":694.68,"endTime":697.71,"body":"didn't know of any New Zealand,"},{"speaker":"Dr. Eric Helms","startTime":698.16,"endTime":704.22,"body":"male bodybuilders who were"},{"speaker":"Dr. Eric Helms","startTime":698.16,"endTime":704.22,"body":"competing that year? Who would"},{"speaker":"Dr. Eric Helms","startTime":704.22,"endTime":707.04,"body":"be like, Yeah, who else is going"},{"speaker":"Dr. Eric Helms","startTime":704.22,"endTime":707.04,"body":"to come out? And who's who's"},{"speaker":"Dr. Eric Helms","startTime":707.1,"endTime":708.93,"body":"just going to have a high"},{"speaker":"Dr. Eric Helms","startTime":707.1,"endTime":708.93,"body":"caliber physique? That's going"},{"speaker":"Dr. Eric Helms","startTime":708.93,"endTime":711.69,"body":"to be the battle for the pro"},{"speaker":"Dr. Eric Helms","startTime":708.93,"endTime":711.69,"body":"card. And then, of course,"},{"speaker":"Dr. Eric Helms","startTime":711.72,"endTime":713.91,"body":"people who showed up who I"},{"speaker":"Dr. Eric Helms","startTime":711.72,"endTime":713.91,"body":"didn't know, and, you know,"},{"speaker":"Dr. Eric Helms","startTime":713.91,"endTime":716.4,"body":"like, it was, it was, it was"},{"speaker":"Dr. Eric Helms","startTime":713.91,"endTime":716.4,"body":"still good. Like, I mean, I"},{"speaker":"Dr. Eric Helms","startTime":716.4,"endTime":719.94,"body":"wasn't like, I just walked away"},{"speaker":"Dr. Eric Helms","startTime":716.4,"endTime":719.94,"body":"with it. But yeah, I also knew"},{"speaker":"Dr. Eric Helms","startTime":719.94,"endTime":722.16,"body":"that there'd be a potential with"},{"speaker":"Dr. Eric Helms","startTime":719.94,"endTime":722.16,"body":"the panel, the number of people"},{"speaker":"Dr. Eric Helms","startTime":722.16,"endTime":725.85,"body":"that I would get. So that's a"},{"speaker":"Dr. Eric Helms","startTime":722.16,"endTime":725.85,"body":"question mark here. But good,"},{"speaker":"Dr. Eric Helms","startTime":725.85,"endTime":728.55,"body":"this is my best shot at winning"},{"speaker":"Dr. Eric Helms","startTime":725.85,"endTime":728.55,"body":"the show. And that is what"},{"speaker":"Dr. Eric Helms","startTime":728.55,"endTime":731.64,"body":"happened, and that I knew that"},{"speaker":"Dr. Eric Helms","startTime":728.55,"endTime":731.64,"body":"both the battle Bay, and the"},{"speaker":"Dr. Eric Helms","startTime":731.64,"endTime":735.33,"body":"Washington would be very hard"},{"speaker":"Dr. Eric Helms","startTime":731.64,"endTime":735.33,"body":"fought. So we'll see what"},{"speaker":"Dr. Eric Helms","startTime":735.33,"endTime":738.12,"body":"happens, I go to the States, you"},{"speaker":"Dr. Eric Helms","startTime":735.33,"endTime":738.12,"body":"know, these are basically this"},{"speaker":"Dr. Eric Helms","startTime":738.12,"endTime":740.7,"body":"business on a circuit that I've"},{"speaker":"Dr. Eric Helms","startTime":738.12,"endTime":740.7,"body":"done before, did it compete in"},{"speaker":"Dr. Eric Helms","startTime":740.7,"endTime":745.62,"body":"the US in 2009 2019, like the"},{"speaker":"Dr. Eric Helms","startTime":740.7,"endTime":745.62,"body":"Bay Area, and like the West"},{"speaker":"Dr. Eric Helms","startTime":745.62,"endTime":749.13,"body":"Coast shows are just very, very"},{"speaker":"Dr. Eric Helms","startTime":745.62,"endTime":749.13,"body":"competitive, as are the East"},{"speaker":"Dr. Eric Helms","startTime":749.13,"endTime":753.54,"body":"Coast shows not to take anything"},{"speaker":"Dr. Eric Helms","startTime":749.13,"endTime":753.54,"body":"away from the new US. So I knew"},{"speaker":"Dr. Eric Helms","startTime":753.54,"endTime":757.17,"body":"that if I didn't get it, and New"},{"speaker":"Dr. Eric Helms","startTime":753.54,"endTime":757.17,"body":"Zealand, I need to do like a"},{"speaker":"Dr. Eric Helms","startTime":757.17,"endTime":761.46,"body":"proof, get tighter, and then"},{"speaker":"Dr. Eric Helms","startTime":757.17,"endTime":761.46,"body":"just keep chipping away. At that"},{"speaker":"Dr. Eric Helms","startTime":761.46,"endTime":763.95,"body":"I knew that the Australia show"},{"speaker":"Dr. Eric Helms","startTime":761.46,"endTime":763.95,"body":"was going to be very big. And"},{"speaker":"Dr. Eric Helms","startTime":763.95,"endTime":767.01,"body":"that would be hard as well. And"},{"speaker":"Dr. Eric Helms","startTime":763.95,"endTime":767.01,"body":"I thought I knew that, okay,"},{"speaker":"Dr. Eric Helms","startTime":767.01,"endTime":769.14,"body":"there's a very real possibility"},{"speaker":"Dr. Eric Helms","startTime":767.01,"endTime":769.14,"body":"that I'm going to have to just"},{"speaker":"Dr. Eric Helms","startTime":769.14,"endTime":772.8,"body":"keep going all the way to"},{"speaker":"Dr. Eric Helms","startTime":769.14,"endTime":772.8,"body":"worlds. And then that's gonna be"},{"speaker":"Dr. Eric Helms","startTime":772.8,"endTime":776.22,"body":"the hardest one, actually. So I,"},{"speaker":"Dr. Eric Helms","startTime":772.8,"endTime":776.22,"body":"but I'll be at my best. So it"},{"speaker":"Dr. Eric Helms","startTime":776.22,"endTime":779.01,"body":"was this interesting scaling"},{"speaker":"Dr. Eric Helms","startTime":776.22,"endTime":779.01,"body":"component where the shows got"},{"speaker":"Dr. Eric Helms","startTime":779.01,"endTime":782.13,"body":"harder as I was getting better."},{"speaker":"Dr. Eric Helms","startTime":779.01,"endTime":782.13,"body":"So I kind of thought like I had"},{"speaker":"Dr. Eric Helms","startTime":782.13,"endTime":784.74,"body":"a relatively flat chance"},{"speaker":"Dr. Eric Helms","startTime":782.13,"endTime":784.74,"body":"throughout, and it could happen"},{"speaker":"Dr. Eric Helms","startTime":784.74,"endTime":788.01,"body":"at any of them. And, and I"},{"speaker":"Dr. Eric Helms","startTime":784.74,"endTime":788.01,"body":"actually think world's probably"},{"speaker":"Dr. Eric Helms","startTime":788.01,"endTime":792.48,"body":"the hardest to get your pokedex"},{"speaker":"Dr. Eric Helms","startTime":788.01,"endTime":792.48,"body":"at amateur worlds is. It's no"},{"speaker":"Dr. Eric Helms","startTime":792.48,"endTime":795.06,"body":"joke bad people who win their"},{"speaker":"Dr. Eric Helms","startTime":792.48,"endTime":795.06,"body":"class, and especially if they"},{"speaker":"Dr. Eric Helms","startTime":795.06,"endTime":798.84,"body":"win the overall in the amateur"},{"speaker":"Dr. Eric Helms","startTime":795.06,"endTime":798.84,"body":"WTF worlds are typically"},{"speaker":"Dr. Eric Helms","startTime":798.9,"endTime":801.06,"body":"immediately competitive as a"},{"speaker":"Dr. Eric Helms","startTime":798.9,"endTime":801.06,"body":"pro, like when they do their"},{"speaker":"Dr. Eric Helms","startTime":801.06,"endTime":804.81,"body":"first pro debut there. They're"},{"speaker":"Dr. Eric Helms","startTime":801.06,"endTime":804.81,"body":"winning money. So so"},{"speaker":"Philip Pape","startTime":804.81,"endTime":806.16,"body":"I don't know"},{"speaker":"Philip Pape","startTime":804.81,"endTime":806.16,"body":"entirely how it works. But do"},{"speaker":"Philip Pape","startTime":806.16,"endTime":809.88,"body":"you now compete on the 19th? In"},{"speaker":"Philip Pape","startTime":806.16,"endTime":809.88,"body":"the in the pro? Wrecked Okay,"},{"speaker":"Philip Pape","startTime":809.88,"endTime":812.73,"body":"yeah. All right. So does that"},{"speaker":"Philip Pape","startTime":809.88,"endTime":812.73,"body":"change the game for you or your"},{"speaker":"Philip Pape","startTime":812.73,"endTime":813.12,"body":"prep?"},{"speaker":"Dr. Eric Helms","startTime":813.72,"endTime":816.81,"body":"It's led in some"},{"speaker":"Dr. Eric Helms","startTime":813.72,"endTime":816.81,"body":"ways, no, because I was gonna"},{"speaker":"Dr. Eric Helms","startTime":816.81,"endTime":821.31,"body":"bring my best and do what I had"},{"speaker":"Dr. Eric Helms","startTime":816.81,"endTime":821.31,"body":"to do. For worlds. So the"},{"speaker":"Dr. Eric Helms","startTime":821.31,"endTime":825.9,"body":"timing, what it does change is"},{"speaker":"Dr. Eric Helms","startTime":821.31,"endTime":825.9,"body":"it's it makes the day a little"},{"speaker":"Dr. Eric Helms","startTime":825.9,"endTime":830.04,"body":"less complicated. Like if I had"},{"speaker":"Dr. Eric Helms","startTime":825.9,"endTime":830.04,"body":"turned pro on at Worlds, that's"},{"speaker":"Dr. Eric Helms","startTime":830.04,"endTime":833.43,"body":"a trade route to compete the"},{"speaker":"Dr. Eric Helms","startTime":830.04,"endTime":833.43,"body":"next morning is after being in"},{"speaker":"Dr. Eric Helms","startTime":833.43,"endTime":838.02,"body":"overall in the evening that I"},{"speaker":"Dr. Eric Helms","startTime":833.43,"endTime":838.02,"body":"prior. So that's a bit of a"},{"speaker":"Dr. Eric Helms","startTime":838.02,"endTime":841.56,"body":"challenge to peak for across two"},{"speaker":"Dr. Eric Helms","startTime":838.02,"endTime":841.56,"body":"days. You know, a lot of people"},{"speaker":"Dr. Eric Helms","startTime":841.56,"endTime":843.39,"body":"struggle is to peak in the"},{"speaker":"Dr. Eric Helms","startTime":841.56,"endTime":843.39,"body":"morning in the evening in the"},{"speaker":"Dr. Eric Helms","startTime":843.39,"endTime":845.79,"body":"same day, if they do a"},{"speaker":"Dr. Eric Helms","startTime":843.39,"endTime":845.79,"body":"crossover, or if it's a two full"},{"speaker":"Dr. Eric Helms","startTime":845.79,"endTime":848.1,"body":"two day format show. So that"},{"speaker":"Dr. Eric Helms","startTime":845.79,"endTime":848.1,"body":"would have been it would have"},{"speaker":"Dr. Eric Helms","startTime":848.1,"endTime":852.72,"body":"been cool. And let's be honest,"},{"speaker":"Dr. Eric Helms","startTime":848.1,"endTime":852.72,"body":"like, it's taken me this long to"},{"speaker":"Dr. Eric Helms","startTime":852.72,"endTime":856.92,"body":"be pro caliber to be pro"},{"speaker":"Dr. Eric Helms","startTime":852.72,"endTime":856.92,"body":"competitive at the world level,"},{"speaker":"Dr. Eric Helms","startTime":857.49,"endTime":860.34,"body":"is going to take something"},{"speaker":"Dr. Eric Helms","startTime":857.49,"endTime":860.34,"body":"monumental, which I'm really,"},{"speaker":"Dr. Eric Helms","startTime":860.34,"endTime":864.96,"body":"really excited to chip away at."},{"speaker":"Dr. Eric Helms","startTime":860.34,"endTime":864.96,"body":"It's awesome. But I'm mainly I'm"},{"speaker":"Dr. Eric Helms","startTime":864.96,"endTime":868.14,"body":"going to worlds to take picture,"},{"speaker":"Dr. Eric Helms","startTime":864.96,"endTime":868.14,"body":"take pictures of LeBron as he"},{"speaker":"Dr. Eric Helms","startTime":868.14,"endTime":872.37,"body":"dunks on maybe like garlic, you"},{"speaker":"Dr. Eric Helms","startTime":868.14,"endTime":872.37,"body":"know, so, and there is a rule. I"},{"speaker":"Dr. Eric Helms","startTime":872.37,"endTime":874.23,"body":"don't know if it'll change in"},{"speaker":"Dr. Eric Helms","startTime":872.37,"endTime":874.23,"body":"the future. I do hope that it"},{"speaker":"Dr. Eric Helms","startTime":874.23,"endTime":877.38,"body":"does. But there's a rule where"},{"speaker":"Dr. Eric Helms","startTime":874.23,"endTime":877.38,"body":"you have to compete within the"},{"speaker":"Dr. Eric Helms","startTime":877.38,"endTime":880.14,"body":"same. It's an one year of"},{"speaker":"Dr. Eric Helms","startTime":877.38,"endTime":880.14,"body":"getting your pro card to kind of"},{"speaker":"Dr. Eric Helms","startTime":880.14,"endTime":883.08,"body":"like activate and keep it and"},{"speaker":"Dr. Eric Helms","startTime":880.14,"endTime":883.08,"body":"then there's a two year unless"},{"speaker":"Dr. Eric Helms","startTime":883.08,"endTime":884.94,"body":"there's life extenuating"},{"speaker":"Dr. Eric Helms","startTime":883.08,"endTime":884.94,"body":"circumstances where you have to"},{"speaker":"Dr. Eric Helms","startTime":884.94,"endTime":888.81,"body":"compete. I think there are some"},{"speaker":"Dr. Eric Helms","startTime":884.94,"endTime":888.81,"body":"issues with what that forces"},{"speaker":"Dr. Eric Helms","startTime":888.81,"endTime":891.36,"body":"competitors to do, especially in"},{"speaker":"Dr. Eric Helms","startTime":888.81,"endTime":891.36,"body":"the bodybuilding divisions, we"},{"speaker":"Dr. Eric Helms","startTime":891.36,"endTime":894.99,"body":"have to be so lean. And the"},{"speaker":"Dr. Eric Helms","startTime":891.36,"endTime":894.99,"body":"timing of shows can put you at a"},{"speaker":"Dr. Eric Helms","startTime":894.99,"endTime":897.3,"body":"really rough spot where you"},{"speaker":"Dr. Eric Helms","startTime":894.99,"endTime":897.3,"body":"don't get to fully recover or"},{"speaker":"Dr. Eric Helms","startTime":897.3,"endTime":900.0,"body":"you have to just keep dieting."},{"speaker":"Dr. Eric Helms","startTime":897.3,"endTime":900.0,"body":"So I'm actually very fortunate"},{"speaker":"Dr. Eric Helms","startTime":900.0,"endTime":902.85,"body":"But there's a purpose. There's a"},{"speaker":"Dr. Eric Helms","startTime":900.0,"endTime":902.85,"body":"reason why I decided I want to"},{"speaker":"Dr. Eric Helms","startTime":902.85,"endTime":905.52,"body":"go to Worlds. So I basically"},{"speaker":"Dr. Eric Helms","startTime":902.85,"endTime":905.52,"body":"back loaded everything. You"},{"speaker":"Dr. Eric Helms","startTime":905.52,"endTime":907.83,"body":"know, if you look at all the"},{"speaker":"Dr. Eric Helms","startTime":905.52,"endTime":907.83,"body":"shows that I've done, I will"},{"speaker":"Dr. Eric Helms","startTime":907.83,"endTime":911.76,"body":"have done five by November 19."},{"speaker":"Dr. Eric Helms","startTime":907.83,"endTime":911.76,"body":"But the first one was September"},{"speaker":"Dr. Eric Helms","startTime":911.76,"endTime":917.01,"body":"30. So we're talking like, five"},{"speaker":"Dr. Eric Helms","startTime":911.76,"endTime":917.01,"body":"shows, and in eight weeks, you"},{"speaker":"Dr. Eric Helms","startTime":917.01,"endTime":918.27,"body":"know, okay,"},{"speaker":"Philip Pape","startTime":918.27,"endTime":920.82,"body":"so you're saying"},{"speaker":"Philip Pape","startTime":918.27,"endTime":920.82,"body":"bye, bye beat compete pro right"},{"speaker":"Philip Pape","startTime":920.82,"endTime":923.97,"body":"away, it gives you this longer"},{"speaker":"Philip Pape","startTime":920.82,"endTime":923.97,"body":"clock to the next one. Correct?"},{"speaker":"Dr. Eric Helms","startTime":924.0,"endTime":928.8,"body":"Exactly. So I'll"},{"speaker":"Dr. Eric Helms","startTime":924.0,"endTime":928.8,"body":"be able to take all of 2024 as"},{"speaker":"Dr. Eric Helms","startTime":928.8,"endTime":932.67,"body":"an offseason and then, you know,"},{"speaker":"Dr. Eric Helms","startTime":928.8,"endTime":932.67,"body":"looking at potentially competing"},{"speaker":"Dr. Eric Helms","startTime":932.7,"endTime":936.36,"body":"end of 2025, or maybe early"},{"speaker":"Dr. Eric Helms","startTime":932.7,"endTime":936.36,"body":"2026, depending upon just dates,"},{"speaker":"Dr. Eric Helms","startTime":936.54,"endTime":938.85,"body":"things like that. So"},{"speaker":"Dr. Eric Helms","startTime":936.54,"endTime":938.85,"body":"technically, I'd have to be on"},{"speaker":"Dr. Eric Helms","startTime":938.85,"endTime":940.98,"body":"stage by world's 2025. Again,"},{"speaker":"Philip Pape","startTime":941.43,"endTime":943.44,"body":"it's exciting, man."},{"speaker":"Philip Pape","startTime":941.43,"endTime":943.44,"body":"I mean, I mean, it's, you know,"},{"speaker":"Philip Pape","startTime":943.44,"endTime":945.87,"body":"I'm not in that world. And I"},{"speaker":"Philip Pape","startTime":943.44,"endTime":945.87,"body":"know a lot of people listening"},{"speaker":"Philip Pape","startTime":945.87,"endTime":949.74,"body":"are but we find it fascinating."},{"speaker":"Philip Pape","startTime":945.87,"endTime":949.74,"body":"And what it takes to get to"},{"speaker":"Philip Pape","startTime":949.74,"endTime":953.22,"body":"where you are, the principles"},{"speaker":"Philip Pape","startTime":949.74,"endTime":953.22,"body":"are still something we all"},{"speaker":"Philip Pape","startTime":953.25,"endTime":956.88,"body":"aspire to both the psychology of"},{"speaker":"Philip Pape","startTime":953.25,"endTime":956.88,"body":"it, but even the practical"},{"speaker":"Philip Pape","startTime":956.88,"endTime":959.37,"body":"matters of, you know, leaning"},{"speaker":"Philip Pape","startTime":956.88,"endTime":959.37,"body":"out and building and all of"},{"speaker":"Philip Pape","startTime":959.37,"endTime":963.51,"body":"that, because you are at the"},{"speaker":"Philip Pape","startTime":959.37,"endTime":963.51,"body":"limits, learning about this. So"},{"speaker":"Philip Pape","startTime":963.54,"endTime":966.0,"body":"why don't we jump into some of"},{"speaker":"Philip Pape","startTime":963.54,"endTime":966.0,"body":"that right? segue here,"},{"speaker":"Philip Pape","startTime":966.03,"endTime":968.64,"body":"nutrition topics first, and"},{"speaker":"Philip Pape","startTime":966.03,"endTime":968.64,"body":"maybe some training. I've heard"},{"speaker":"Philip Pape","startTime":968.64,"endTime":970.68,"body":"you talk about how you're not"},{"speaker":"Philip Pape","startTime":968.64,"endTime":970.68,"body":"tracking this time around,"},{"speaker":"Philip Pape","startTime":970.77,"endTime":973.29,"body":"right, you're not tracking or"},{"speaker":"Philip Pape","startTime":970.77,"endTime":973.29,"body":"logging food, you're taking a"},{"speaker":"Philip Pape","startTime":973.29,"endTime":976.62,"body":"more intuitive approach, based"},{"speaker":"Philip Pape","startTime":973.29,"endTime":976.62,"body":"on years of having done that"},{"speaker":"Philip Pape","startTime":976.62,"endTime":981.24,"body":"before and develop that skill."},{"speaker":"Philip Pape","startTime":976.62,"endTime":981.24,"body":"What I'm curious about is, if"},{"speaker":"Philip Pape","startTime":981.24,"endTime":983.52,"body":"someone listening wants to"},{"speaker":"Philip Pape","startTime":981.24,"endTime":983.52,"body":"understand the different levels"},{"speaker":"Philip Pape","startTime":983.52,"endTime":987.33,"body":"of tracking, right, from a rank"},{"speaker":"Philip Pape","startTime":983.52,"endTime":987.33,"body":"beginner to very advanced"},{"speaker":"Philip Pape","startTime":987.33,"endTime":990.27,"body":"athlete who has ambitious"},{"speaker":"Philip Pape","startTime":987.33,"endTime":990.27,"body":"physique goals, how would you"},{"speaker":"Philip Pape","startTime":990.36,"endTime":993.21,"body":"map that out? For them? What are"},{"speaker":"Philip Pape","startTime":990.36,"endTime":993.21,"body":"the three are different ways we"},{"speaker":"Philip Pape","startTime":993.21,"endTime":995.58,"body":"can track when we're using"},{"speaker":"Philip Pape","startTime":993.21,"endTime":995.58,"body":"flexible dieting, do you think"},{"speaker":"Philip Pape","startTime":995.58,"endTime":996.15,"body":"are appropriate?"},{"speaker":"Dr. Eric Helms","startTime":996.93,"endTime":998.88,"body":"Great question."},{"speaker":"Dr. Eric Helms","startTime":996.93,"endTime":998.88,"body":"So the way I would frame the way"},{"speaker":"Dr. Eric Helms","startTime":998.88,"endTime":1002.12,"body":"I used to frame this, so this is"},{"speaker":"Dr. Eric Helms","startTime":998.88,"endTime":1002.12,"body":"some some hot hot off the"},{"speaker":"Dr. Eric Helms","startTime":1002.12,"endTime":1006.47,"body":"presses changes to the next"},{"speaker":"Dr. Eric Helms","startTime":1002.12,"endTime":1006.47,"body":"edition of my books, Philip was"},{"speaker":"Dr. Eric Helms","startTime":1006.47,"endTime":1009.83,"body":"that there was good better and"},{"speaker":"Dr. Eric Helms","startTime":1006.47,"endTime":1009.83,"body":"best. So to give more"},{"speaker":"Dr. Eric Helms","startTime":1009.83,"endTime":1012.86,"body":"flexibility to people good is"},{"speaker":"Dr. Eric Helms","startTime":1009.83,"endTime":1012.86,"body":"just hit it with a calorie"},{"speaker":"Dr. Eric Helms","startTime":1012.86,"endTime":1015.29,"body":"range. And typically like"},{"speaker":"Dr. Eric Helms","startTime":1012.86,"endTime":1015.29,"body":"something like plus or minus"},{"speaker":"Dr. Eric Helms","startTime":1015.29,"endTime":1018.5,"body":"100. And there's a lot more to"},{"speaker":"Dr. Eric Helms","startTime":1015.29,"endTime":1018.5,"body":"us to that, that we'll get into"},{"speaker":"Dr. Eric Helms","startTime":1018.53,"endTime":1022.28,"body":"before someone just starts doing"},{"speaker":"Dr. Eric Helms","startTime":1018.53,"endTime":1022.28,"body":"that. And then better is a"},{"speaker":"Dr. Eric Helms","startTime":1022.28,"endTime":1025.46,"body":"protein intake, and then"},{"speaker":"Dr. Eric Helms","startTime":1022.28,"endTime":1025.46,"body":"calories. And that best is"},{"speaker":"Dr. Eric Helms","startTime":1025.46,"endTime":1028.43,"body":"macronutrient to get us to that"},{"speaker":"Dr. Eric Helms","startTime":1025.46,"endTime":1028.43,"body":"range. Because now you're you're"},{"speaker":"Dr. Eric Helms","startTime":1028.43,"endTime":1031.52,"body":"making it more dialed in for the"},{"speaker":"Dr. Eric Helms","startTime":1028.43,"endTime":1031.52,"body":"individual. And you're assuming"},{"speaker":"Dr. Eric Helms","startTime":1031.52,"endTime":1034.94,"body":"that you've you've gotten the"},{"speaker":"Dr. Eric Helms","startTime":1031.52,"endTime":1034.94,"body":"the macros down customized to"},{"speaker":"Dr. Eric Helms","startTime":1034.94,"endTime":1039.59,"body":"the individual. And, you know, I"},{"speaker":"Dr. Eric Helms","startTime":1034.94,"endTime":1039.59,"body":"presented this in my, in my"},{"speaker":"Dr. Eric Helms","startTime":1039.59,"endTime":1042.83,"body":"books as all positive framing,"},{"speaker":"Dr. Eric Helms","startTime":1039.59,"endTime":1042.83,"body":"because it's all well and good."},{"speaker":"Dr. Eric Helms","startTime":1043.28,"endTime":1045.8,"body":"And even saying that, hey, in"},{"speaker":"Dr. Eric Helms","startTime":1043.28,"endTime":1045.8,"body":"the offseason, it may not even"},{"speaker":"Dr. Eric Helms","startTime":1045.8,"endTime":1048.26,"body":"be best to do macros, you might"},{"speaker":"Dr. Eric Helms","startTime":1045.8,"endTime":1048.26,"body":"just always do calories and"},{"speaker":"Dr. Eric Helms","startTime":1048.26,"endTime":1052.22,"body":"protein or even a habit based"},{"speaker":"Dr. Eric Helms","startTime":1048.26,"endTime":1052.22,"body":"tracking system. That was the"},{"speaker":"Dr. Eric Helms","startTime":1052.22,"endTime":1055.07,"body":"evolution from the first"},{"speaker":"Dr. Eric Helms","startTime":1052.22,"endTime":1055.07,"body":"edition, the second edition. The"},{"speaker":"Dr. Eric Helms","startTime":1055.07,"endTime":1057.44,"body":"evolution of the third edition"},{"speaker":"Dr. Eric Helms","startTime":1055.07,"endTime":1057.44,"body":"of my books that I'm that I'm"},{"speaker":"Dr. Eric Helms","startTime":1057.44,"endTime":1062.81,"body":"working on, is basically coming"},{"speaker":"Dr. Eric Helms","startTime":1057.44,"endTime":1062.81,"body":"from the repeated data and"},{"speaker":"Dr. Eric Helms","startTime":1062.81,"endTime":1065.51,"body":"coaching experience and personal"},{"speaker":"Dr. Eric Helms","startTime":1062.81,"endTime":1065.51,"body":"experience I've had where I"},{"speaker":"Dr. Eric Helms","startTime":1065.87,"endTime":1069.59,"body":"really struggled to justify"},{"speaker":"Dr. Eric Helms","startTime":1065.87,"endTime":1069.59,"body":"having relatively tight macro"},{"speaker":"Dr. Eric Helms","startTime":1069.59,"endTime":1072.56,"body":"rages. And that being that"},{"speaker":"Dr. Eric Helms","startTime":1069.59,"endTime":1072.56,"body":"different for people, like if we"},{"speaker":"Dr. Eric Helms","startTime":1072.56,"endTime":1077.63,"body":"were to shift your fat up or"},{"speaker":"Dr. Eric Helms","startTime":1072.56,"endTime":1077.63,"body":"down 20 grams, and trade that"},{"speaker":"Dr. Eric Helms","startTime":1077.63,"endTime":1082.31,"body":"for 45 grams of carbohydrates,"},{"speaker":"Dr. Eric Helms","startTime":1077.63,"endTime":1082.31,"body":"except when you're like, down"},{"speaker":"Dr. Eric Helms","startTime":1082.31,"endTime":1086.18,"body":"and like the very, very lowest"},{"speaker":"Dr. Eric Helms","startTime":1082.31,"endTime":1086.18,"body":"intake and brushing keto ketosis"},{"speaker":"Dr. Eric Helms","startTime":1086.21,"endTime":1089.57,"body":"or brushing a very low fat diet,"},{"speaker":"Dr. Eric Helms","startTime":1086.21,"endTime":1089.57,"body":"you know, like, Oh, I'm"},{"speaker":"Dr. Eric Helms","startTime":1089.6,"endTime":1092.09,"body":"currently on 40 grams of fat."},{"speaker":"Dr. Eric Helms","startTime":1089.6,"endTime":1092.09,"body":"And I want to do that or like"},{"speaker":"Dr. Eric Helms","startTime":1092.09,"endTime":1095.12,"body":"any, you know, maybe that that,"},{"speaker":"Dr. Eric Helms","startTime":1092.09,"endTime":1095.12,"body":"or a lot of 100 grams of carbs,"},{"speaker":"Dr. Eric Helms","startTime":1095.12,"endTime":1098.06,"body":"and I want to increase my fat."},{"speaker":"Dr. Eric Helms","startTime":1095.12,"endTime":1098.06,"body":"So okay, so we are going keto,"},{"speaker":"Dr. Eric Helms","startTime":1098.06,"endTime":1100.37,"body":"we didn't think about this, and"},{"speaker":"Dr. Eric Helms","startTime":1098.06,"endTime":1100.37,"body":"we'll modify some of the things"},{"speaker":"Dr. Eric Helms","startTime":1100.37,"endTime":1104.36,"body":"right? Outside of those"},{"speaker":"Dr. Eric Helms","startTime":1100.37,"endTime":1104.36,"body":"circumstances. I just couldn't"},{"speaker":"Dr. Eric Helms","startTime":1104.36,"endTime":1108.95,"body":"really justify why am I telling"},{"speaker":"Dr. Eric Helms","startTime":1104.36,"endTime":1108.95,"body":"people it's, it's better or best"},{"speaker":"Dr. Eric Helms","startTime":1109.13,"endTime":1112.04,"body":"to only be within let's say, a"},{"speaker":"Dr. Eric Helms","startTime":1109.13,"endTime":1112.04,"body":"plus or minus 10, or 15 gram"},{"speaker":"Dr. Eric Helms","startTime":1112.04,"endTime":1116.06,"body":"range on these macro targets."},{"speaker":"Dr. Eric Helms","startTime":1112.04,"endTime":1116.06,"body":"And it's same thing for protein,"},{"speaker":"Dr. Eric Helms","startTime":1116.78,"endTime":1120.17,"body":"kind of having more of a minimal"},{"speaker":"Dr. Eric Helms","startTime":1116.78,"endTime":1120.17,"body":"threshold intake that's"},{"speaker":"Dr. Eric Helms","startTime":1120.17,"endTime":1124.19,"body":"appropriate. And knowing that if"},{"speaker":"Dr. Eric Helms","startTime":1120.17,"endTime":1124.19,"body":"you go over it, it's fine. But"},{"speaker":"Dr. Eric Helms","startTime":1124.19,"endTime":1127.22,"body":"it's not going to necessarily"},{"speaker":"Dr. Eric Helms","startTime":1124.19,"endTime":1127.22,"body":"help you. Except on individual"},{"speaker":"Dr. Eric Helms","startTime":1127.22,"endTime":1130.61,"body":"cases where he noticed more"},{"speaker":"Dr. Eric Helms","startTime":1127.22,"endTime":1130.61,"body":"satiety or what have you. It's"},{"speaker":"Dr. Eric Helms","startTime":1130.73,"endTime":1135.08,"body":"basically an unnecessary level"},{"speaker":"Dr. Eric Helms","startTime":1130.73,"endTime":1135.08,"body":"of rigidity. So moving forward,"},{"speaker":"Dr. Eric Helms","startTime":1135.08,"endTime":1137.78,"body":"I think the way or the eventual"},{"speaker":"Dr. Eric Helms","startTime":1135.08,"endTime":1137.78,"body":"endpoint that I want people to"},{"speaker":"Dr. Eric Helms","startTime":1137.78,"endTime":1140.09,"body":"get to once they build some"},{"speaker":"Dr. Eric Helms","startTime":1137.78,"endTime":1140.09,"body":"skills, which I'll talk about a"},{"speaker":"Dr. Eric Helms","startTime":1140.09,"endTime":1144.86,"body":"second is that we have a calorie"},{"speaker":"Dr. Eric Helms","startTime":1140.09,"endTime":1144.86,"body":"range that's appropriate. And"},{"speaker":"Dr. Eric Helms","startTime":1144.86,"endTime":1147.92,"body":"then we simply have a minimum"},{"speaker":"Dr. Eric Helms","startTime":1144.86,"endTime":1147.92,"body":"intake for fat carbs and"},{"speaker":"Dr. Eric Helms","startTime":1147.92,"endTime":1151.79,"body":"protein. So what that might look"},{"speaker":"Dr. Eric Helms","startTime":1147.92,"endTime":1151.79,"body":"like, would be hate, you know,"},{"speaker":"Dr. Eric Helms","startTime":1152.0,"endTime":1154.82,"body":"in a hard, hard, hard dieting"},{"speaker":"Dr. Eric Helms","startTime":1152.0,"endTime":1154.82,"body":"phase with minimal intake. And"},{"speaker":"Dr. Eric Helms","startTime":1154.82,"endTime":1157.1,"body":"this is temporary, because it's"},{"speaker":"Dr. Eric Helms","startTime":1154.82,"endTime":1157.1,"body":"only while you're really trying"},{"speaker":"Dr. Eric Helms","startTime":1157.1,"endTime":1160.61,"body":"to get lean in for extreme"},{"speaker":"Dr. Eric Helms","startTime":1157.1,"endTime":1160.61,"body":"goals, and 20 to 30 grams of fat"},{"speaker":"Dr. Eric Helms","startTime":1160.61,"endTime":1164.9,"body":"to get our minimum fat intake,"},{"speaker":"Dr. Eric Helms","startTime":1160.61,"endTime":1164.9,"body":"right? That most of the time,"},{"speaker":"Dr. Eric Helms","startTime":1164.93,"endTime":1168.26,"body":"we're gonna bump that up to"},{"speaker":"Dr. Eric Helms","startTime":1164.93,"endTime":1168.26,"body":"something higher, at least like"},{"speaker":"Dr. Eric Helms","startTime":1168.29,"endTime":1170.51,"body":"the equivalent of 20% of"},{"speaker":"Dr. Eric Helms","startTime":1168.29,"endTime":1170.51,"body":"calories, but I'd probably"},{"speaker":"Dr. Eric Helms","startTime":1170.51,"endTime":1174.05,"body":"expressed an absolute about to"},{"speaker":"Dr. Eric Helms","startTime":1170.51,"endTime":1174.05,"body":"make sure we're covering our"},{"speaker":"Dr. Eric Helms","startTime":1174.05,"endTime":1177.44,"body":"hormonal bases, you know,"},{"speaker":"Dr. Eric Helms","startTime":1174.05,"endTime":1177.44,"body":"transport of fat soluble"},{"speaker":"Dr. Eric Helms","startTime":1177.44,"endTime":1181.37,"body":"vitamins, making sure"},{"speaker":"Dr. Eric Helms","startTime":1177.44,"endTime":1181.37,"body":"everything's functioning well."},{"speaker":"Dr. Eric Helms","startTime":1181.61,"endTime":1183.8,"body":"And maybe that's like 1460"},{"speaker":"Dr. Eric Helms","startTime":1181.61,"endTime":1183.8,"body":"grams. So that's kind of our"},{"speaker":"Dr. Eric Helms","startTime":1183.8,"endTime":1186.53,"body":"minimum intakes and different"},{"speaker":"Dr. Eric Helms","startTime":1183.8,"endTime":1186.53,"body":"scenarios. And then for"},{"speaker":"Dr. Eric Helms","startTime":1186.53,"endTime":1190.04,"body":"carbohydrate. Okay, what type of"},{"speaker":"Dr. Eric Helms","startTime":1186.53,"endTime":1190.04,"body":"training do you do? Are you"},{"speaker":"Dr. Eric Helms","startTime":1190.04,"endTime":1193.52,"body":"bodybuilding or powerlifting"},{"speaker":"Dr. Eric Helms","startTime":1190.04,"endTime":1193.52,"body":"powerlifting. You know, like we"},{"speaker":"Dr. Eric Helms","startTime":1193.52,"endTime":1198.05,"body":"have some data suggesting that"},{"speaker":"Dr. Eric Helms","startTime":1193.52,"endTime":1198.05,"body":"ketogenic diets and certain"},{"speaker":"Dr. Eric Helms","startTime":1198.05,"endTime":1200.0,"body":"styles of products and trade"},{"speaker":"Dr. Eric Helms","startTime":1198.05,"endTime":1200.0,"body":"without a whole ton of volume"},{"speaker":"Dr. Eric Helms","startTime":1200.0,"endTime":1203.87,"body":"You probably find you're not"},{"speaker":"Dr. Eric Helms","startTime":1200.0,"endTime":1203.87,"body":"making it may not be ideal for"},{"speaker":"Dr. Eric Helms","startTime":1203.87,"endTime":1207.02,"body":"strength gain. But it's it's,"},{"speaker":"Dr. Eric Helms","startTime":1203.87,"endTime":1207.02,"body":"it's those allow allows it. So"},{"speaker":"Dr. Eric Helms","startTime":1207.02,"endTime":1210.92,"body":"maybe we have a minimum intake"},{"speaker":"Dr. Eric Helms","startTime":1207.02,"endTime":1210.92,"body":"of one gram per kilogram, if you"},{"speaker":"Dr. Eric Helms","startTime":1210.92,"endTime":1214.31,"body":"have like strict like low volume"},{"speaker":"Dr. Eric Helms","startTime":1210.92,"endTime":1214.31,"body":"parallel singles. And then as we"},{"speaker":"Dr. Eric Helms","startTime":1214.31,"endTime":1216.41,"body":"move up to kind of the volume"},{"speaker":"Dr. Eric Helms","startTime":1214.31,"endTime":1216.41,"body":"ladder, you're a bodybuilder"},{"speaker":"Dr. Eric Helms","startTime":1216.41,"endTime":1219.11,"body":"you're doing a lot more, maybe"},{"speaker":"Dr. Eric Helms","startTime":1216.41,"endTime":1219.11,"body":"we'll put that around like two"},{"speaker":"Dr. Eric Helms","startTime":1219.11,"endTime":1222.77,"body":"to three grams per kg, right."},{"speaker":"Dr. Eric Helms","startTime":1219.11,"endTime":1222.77,"body":"And for the Americans, we're"},{"speaker":"Dr. Eric Helms","startTime":1222.77,"endTime":1225.83,"body":"talking about a gram to a gram"},{"speaker":"Dr. Eric Helms","startTime":1222.77,"endTime":1225.83,"body":"and a half for Babish. Right."},{"speaker":"Dr. Eric Helms","startTime":1226.34,"endTime":1229.43,"body":"And then for protein, you know,"},{"speaker":"Dr. Eric Helms","startTime":1226.34,"endTime":1229.43,"body":"when you're in the offseason,"},{"speaker":"Dr. Eric Helms","startTime":1229.7,"endTime":1233.24,"body":"when you're not being stressed"},{"speaker":"Dr. Eric Helms","startTime":1229.7,"endTime":1233.24,"body":"by a killer caloric deficit,"},{"speaker":"Dr. Eric Helms","startTime":1233.48,"endTime":1237.08,"body":"there's no theoretical reason to"},{"speaker":"Dr. Eric Helms","startTime":1233.48,"endTime":1237.08,"body":"pitch to be higher 1.6 grams per"},{"speaker":"Dr. Eric Helms","startTime":1237.08,"endTime":1240.2,"body":"kg point seven gram per pound,"},{"speaker":"Dr. Eric Helms","startTime":1237.08,"endTime":1240.2,"body":"or right around there were"},{"speaker":"Dr. Eric Helms","startTime":1240.2,"endTime":1242.51,"body":"higher. And then if we're"},{"speaker":"Dr. Eric Helms","startTime":1240.2,"endTime":1242.51,"body":"dieting, and we bumped that up"},{"speaker":"Dr. Eric Helms","startTime":1242.51,"endTime":1247.7,"body":"to point 8.91 gram per pound,"},{"speaker":"Dr. Eric Helms","startTime":1242.51,"endTime":1247.7,"body":"perhaps. And then after that,"},{"speaker":"Dr. Eric Helms","startTime":1248.09,"endTime":1251.63,"body":"distribute your calories as you"},{"speaker":"Dr. Eric Helms","startTime":1248.09,"endTime":1251.63,"body":"want. And now all of a sudden,"},{"speaker":"Dr. Eric Helms","startTime":1251.66,"endTime":1254.57,"body":"many of the questions that"},{"speaker":"Dr. Eric Helms","startTime":1251.66,"endTime":1254.57,"body":"people have, and the flexibility"},{"speaker":"Dr. Eric Helms","startTime":1254.57,"endTime":1258.26,"body":"issues and logistical"},{"speaker":"Dr. Eric Helms","startTime":1254.57,"endTime":1258.26,"body":"challenges, and the issues with"},{"speaker":"Dr. Eric Helms","startTime":1258.26,"endTime":1261.68,"body":"holidays, traveling etc, get"},{"speaker":"Dr. Eric Helms","startTime":1258.26,"endTime":1261.68,"body":"taken care of, you know, I just"},{"speaker":"Dr. Eric Helms","startTime":1261.68,"endTime":1264.89,"body":"thought, oh, man, like I don't,"},{"speaker":"Dr. Eric Helms","startTime":1261.68,"endTime":1264.89,"body":"I don't have to be set into"},{"speaker":"Dr. Eric Helms","startTime":1264.89,"endTime":1268.43,"body":"these things. And I find also as"},{"speaker":"Dr. Eric Helms","startTime":1264.89,"endTime":1268.43,"body":"a coach that it makes people in"},{"speaker":"Dr. Eric Helms","startTime":1268.43,"endTime":1271.04,"body":"different regions, different"},{"speaker":"Dr. Eric Helms","startTime":1268.43,"endTime":1271.04,"body":"environments and different"},{"speaker":"Dr. Eric Helms","startTime":1271.04,"endTime":1273.86,"body":"social structures, especially"},{"speaker":"Dr. Eric Helms","startTime":1271.04,"endTime":1273.86,"body":"when you look at American Coach"},{"speaker":"Dr. Eric Helms","startTime":1273.86,"endTime":1276.5,"body":"the first time they get like an"},{"speaker":"Dr. Eric Helms","startTime":1273.86,"endTime":1276.5,"body":"Australian client, like, I don't"},{"speaker":"Dr. Eric Helms","startTime":1276.5,"endTime":1278.78,"body":"know how to get that, like, what"},{"speaker":"Dr. Eric Helms","startTime":1276.5,"endTime":1278.78,"body":"is that? Well, the first time"},{"speaker":"Dr. Eric Helms","startTime":1278.78,"endTime":1281.93,"body":"they have a client for the UK,"},{"speaker":"Dr. Eric Helms","startTime":1278.78,"endTime":1281.93,"body":"or someone from a very, very non"},{"speaker":"Dr. Eric Helms","startTime":1281.93,"endTime":1284.66,"body":"westernized country to speak,"},{"speaker":"Dr. Eric Helms","startTime":1281.93,"endTime":1284.66,"body":"speak English, that's also very,"},{"speaker":"Dr. Eric Helms","startTime":1284.99,"endTime":1286.31,"body":"very challenging, you know?"},{"speaker":"Philip Pape","startTime":1287.6,"endTime":1290.54,"body":"So they don't know"},{"speaker":"Philip Pape","startTime":1287.6,"endTime":1290.54,"body":"how to get the food to meet"},{"speaker":"Philip Pape","startTime":1290.54,"endTime":1292.55,"body":"macro, what are you saying they"},{"speaker":"Philip Pape","startTime":1290.54,"endTime":1292.55,"body":"don't have to get what?"},{"speaker":"Dr. Eric Helms","startTime":1292.88,"endTime":1296.18,"body":"So what would"},{"speaker":"Dr. Eric Helms","startTime":1292.88,"endTime":1296.18,"body":"inevitably will happen at early"},{"speaker":"Dr. Eric Helms","startTime":1296.18,"endTime":1298.91,"body":"stages, if someone learned to"},{"speaker":"Dr. Eric Helms","startTime":1296.18,"endTime":1298.91,"body":"track macros is they'll ask for"},{"speaker":"Dr. Eric Helms","startTime":1298.91,"endTime":1303.08,"body":"some food advice, like, okay,"},{"speaker":"Dr. Eric Helms","startTime":1298.91,"endTime":1303.08,"body":"yeah. How would I keep my fat"},{"speaker":"Dr. Eric Helms","startTime":1303.08,"endTime":1306.08,"body":"low, putting my carbs high. And"},{"speaker":"Dr. Eric Helms","startTime":1303.08,"endTime":1306.08,"body":"that looks very different at"},{"speaker":"Dr. Eric Helms","startTime":1306.08,"endTime":1308.66,"body":"Singapore than it does in"},{"speaker":"Dr. Eric Helms","startTime":1306.08,"endTime":1308.66,"body":"Australia than it does in"},{"speaker":"Dr. Eric Helms","startTime":1309.26,"endTime":1312.92,"body":"Jersey, right. And that's"},{"speaker":"Dr. Eric Helms","startTime":1309.26,"endTime":1312.92,"body":"something that I learned from"},{"speaker":"Dr. Eric Helms","startTime":1312.92,"endTime":1316.01,"body":"moving overseas having to do"},{"speaker":"Dr. Eric Helms","startTime":1312.92,"endTime":1316.01,"body":"that myself and also, to some"},{"speaker":"Dr. Eric Helms","startTime":1316.01,"endTime":1321.08,"body":"degree working with athletes"},{"speaker":"Dr. Eric Helms","startTime":1316.01,"endTime":1321.08,"body":"overseas. And being able to just"},{"speaker":"Dr. Eric Helms","startTime":1321.38,"endTime":1325.88,"body":"automatically allow someone to"},{"speaker":"Dr. Eric Helms","startTime":1321.38,"endTime":1325.88,"body":"fit into that. And with that"},{"speaker":"Dr. Eric Helms","startTime":1325.88,"endTime":1329.09,"body":"structure, I think is a much"},{"speaker":"Dr. Eric Helms","startTime":1325.88,"endTime":1329.09,"body":"improved step. And it's just"},{"speaker":"Dr. Eric Helms","startTime":1329.09,"endTime":1332.9,"body":"hard to justify anything else in"},{"speaker":"Dr. Eric Helms","startTime":1329.09,"endTime":1332.9,"body":"my mind these days. So that's"},{"speaker":"Dr. Eric Helms","startTime":1332.9,"endTime":1335.42,"body":"one big structural change to"},{"speaker":"Dr. Eric Helms","startTime":1332.9,"endTime":1335.42,"body":"where we want to get to. But I"},{"speaker":"Dr. Eric Helms","startTime":1335.42,"endTime":1337.31,"body":"think getting to there is"},{"speaker":"Dr. Eric Helms","startTime":1335.42,"endTime":1337.31,"body":"important because you were"},{"speaker":"Dr. Eric Helms","startTime":1337.31,"endTime":1339.65,"body":"talking about different levels"},{"speaker":"Dr. Eric Helms","startTime":1337.31,"endTime":1339.65,"body":"of skill and different types of"},{"speaker":"Dr. Eric Helms","startTime":1339.65,"endTime":1343.85,"body":"tracking. There's a big"},{"speaker":"Dr. Eric Helms","startTime":1339.65,"endTime":1343.85,"body":"difference between the how the"},{"speaker":"Dr. Eric Helms","startTime":1343.85,"endTime":1347.6,"body":"average bodybuilder or person in"},{"speaker":"Dr. Eric Helms","startTime":1343.85,"endTime":1347.6,"body":"the fitness body composition"},{"speaker":"Dr. Eric Helms","startTime":1347.6,"endTime":1350.9,"body":"world thinks of tracking when"},{"speaker":"Dr. Eric Helms","startTime":1347.6,"endTime":1350.9,"body":"you say the word versus, say a"},{"speaker":"Dr. Eric Helms","startTime":1350.9,"endTime":1354.2,"body":"dietitian, or just a general"},{"speaker":"Dr. Eric Helms","startTime":1350.9,"endTime":1354.2,"body":"person, kind of a broader health"},{"speaker":"Dr. Eric Helms","startTime":1354.23,"endTime":1358.49,"body":"and fitness space. If you say,"},{"speaker":"Dr. Eric Helms","startTime":1354.23,"endTime":1358.49,"body":"someone in our community, like,"},{"speaker":"Dr. Eric Helms","startTime":1358.49,"endTime":1363.02,"body":"Hey, I'm doing some macro"},{"speaker":"Dr. Eric Helms","startTime":1358.49,"endTime":1363.02,"body":"tracking, they think you have"},{"speaker":"Dr. Eric Helms","startTime":1363.02,"endTime":1365.84,"body":"three targets, and you're trying"},{"speaker":"Dr. Eric Helms","startTime":1363.02,"endTime":1365.84,"body":"to hit them on a daily basis."},{"speaker":"Dr. Eric Helms","startTime":1366.65,"endTime":1370.64,"body":"But he talks with other people,"},{"speaker":"Dr. Eric Helms","startTime":1366.65,"endTime":1370.64,"body":"it could simply mean, I'm eating"},{"speaker":"Dr. Eric Helms","startTime":1370.64,"endTime":1373.7,"body":"what I want based upon habits"},{"speaker":"Dr. Eric Helms","startTime":1370.64,"endTime":1373.7,"body":"and kind of healthy things. And"},{"speaker":"Dr. Eric Helms","startTime":1373.7,"endTime":1377.0,"body":"I'm just writing it down, but I"},{"speaker":"Dr. Eric Helms","startTime":1373.7,"endTime":1377.0,"body":"don't have a target. Sure. And"},{"speaker":"Dr. Eric Helms","startTime":1377.0,"endTime":1380.27,"body":"there's and so the conversations"},{"speaker":"Dr. Eric Helms","startTime":1377.0,"endTime":1380.27,"body":"about the issue, the potential"},{"speaker":"Dr. Eric Helms","startTime":1380.27,"endTime":1383.24,"body":"problems with these are the"},{"speaker":"Dr. Eric Helms","startTime":1380.27,"endTime":1383.24,"body":"pitfalls, the side effects, I'll"},{"speaker":"Dr. Eric Helms","startTime":1383.24,"endTime":1386.15,"body":"make you an erotic all those"},{"speaker":"Dr. Eric Helms","startTime":1383.24,"endTime":1386.15,"body":"things start to fall away, when"},{"speaker":"Dr. Eric Helms","startTime":1386.15,"endTime":1388.94,"body":"all you're doing is eating as"},{"speaker":"Dr. Eric Helms","startTime":1386.15,"endTime":1388.94,"body":"you normally would, but tracking"},{"speaker":"Dr. Eric Helms","startTime":1388.97,"endTime":1391.91,"body":"as kind of a mindfulness"},{"speaker":"Dr. Eric Helms","startTime":1388.97,"endTime":1391.91,"body":"practice or an educational tool,"},{"speaker":"Dr. Eric Helms","startTime":1392.24,"endTime":1396.89,"body":"which I really like for newbies,"},{"speaker":"Dr. Eric Helms","startTime":1392.24,"endTime":1396.89,"body":"so people who are wanting to get"},{"speaker":"Dr. Eric Helms","startTime":1397.16,"endTime":1401.57,"body":"more nutritional literacy,"},{"speaker":"Dr. Eric Helms","startTime":1397.16,"endTime":1401.57,"body":"understand their diet, look for"},{"speaker":"Dr. Eric Helms","startTime":1401.57,"endTime":1403.49,"body":"areas where they can improve or"},{"speaker":"Dr. Eric Helms","startTime":1401.57,"endTime":1403.49,"body":"that we can kind of"},{"speaker":"Dr. Eric Helms","startTime":1403.52,"endTime":1405.89,"body":"incrementally make more"},{"speaker":"Dr. Eric Helms","startTime":1403.52,"endTime":1405.89,"body":"qualitative changes to their"},{"speaker":"Dr. Eric Helms","startTime":1405.89,"endTime":1409.49,"body":"diet. Rather than giving them"},{"speaker":"Dr. Eric Helms","startTime":1405.89,"endTime":1409.49,"body":"prescriptive three numbers. I"},{"speaker":"Dr. Eric Helms","startTime":1409.49,"endTime":1412.49,"body":"think the best thing they can do"},{"speaker":"Dr. Eric Helms","startTime":1409.49,"endTime":1412.49,"body":"is start reading food labels you"},{"speaker":"Dr. Eric Helms","startTime":1412.49,"endTime":1414.77,"body":"know writing things down taking"},{"speaker":"Dr. Eric Helms","startTime":1412.49,"endTime":1414.77,"body":"pictures of food of their phone"},{"speaker":"Dr. Eric Helms","startTime":1414.77,"endTime":1417.41,"body":"but not not eating out not"},{"speaker":"Dr. Eric Helms","startTime":1414.77,"endTime":1417.41,"body":"making sure everything gets"},{"speaker":"Dr. Eric Helms","startTime":1417.41,"endTime":1420.35,"body":"weighed to the gram you know,"},{"speaker":"Dr. Eric Helms","startTime":1417.41,"endTime":1420.35,"body":"eyeballing things learning about"},{"speaker":"Dr. Eric Helms","startTime":1420.35,"endTime":1422.96,"body":"some of the portion sizes like"},{"speaker":"Dr. Eric Helms","startTime":1420.35,"endTime":1422.96,"body":"weighing when you're at home"},{"speaker":"Dr. Eric Helms","startTime":1423.35,"endTime":1426.11,"body":"after you've gauged Okay, I"},{"speaker":"Dr. Eric Helms","startTime":1423.35,"endTime":1426.11,"body":"think that's a cup, then see is"},{"speaker":"Dr. Eric Helms","startTime":1426.11,"endTime":1428.63,"body":"it a cup, they Oh, shit was the"},{"speaker":"Dr. Eric Helms","startTime":1426.11,"endTime":1428.63,"body":"cup is a cup and a half, like,"},{"speaker":"Dr. Eric Helms","startTime":1428.66,"endTime":1432.83,"body":"Oh, I think that's about 100"},{"speaker":"Dr. Eric Helms","startTime":1428.66,"endTime":1432.83,"body":"grams of banana was 150 grams,"},{"speaker":"Dr. Eric Helms","startTime":1432.86,"endTime":1435.71,"body":"you know, those are really"},{"speaker":"Dr. Eric Helms","startTime":1432.86,"endTime":1435.71,"body":"important lessons. Looking at"},{"speaker":"Dr. Eric Helms","startTime":1435.71,"endTime":1438.08,"body":"the back of your, your food"},{"speaker":"Dr. Eric Helms","startTime":1435.71,"endTime":1438.08,"body":"label for the almonds, so they"},{"speaker":"Dr. Eric Helms","startTime":1438.11,"endTime":1440.12,"body":"already have a protein, they"},{"speaker":"Dr. Eric Helms","startTime":1438.11,"endTime":1440.12,"body":"grabbed some almonds, you'd look"},{"speaker":"Dr. Eric Helms","startTime":1440.12,"endTime":1443.54,"body":"at nearly? Well, I'll be damned"},{"speaker":"Dr. Eric Helms","startTime":1440.12,"endTime":1443.54,"body":"almonds are mostly set, you"},{"speaker":"Dr. Eric Helms","startTime":1443.54,"endTime":1446.21,"body":"know, like things like that are"},{"speaker":"Dr. Eric Helms","startTime":1443.54,"endTime":1446.21,"body":"then auditing what you've"},{"speaker":"Dr. Eric Helms","startTime":1446.21,"endTime":1448.97,"body":"tracked for the whole week. And"},{"speaker":"Dr. Eric Helms","startTime":1446.21,"endTime":1448.97,"body":"you know, some things but we"},{"speaker":"Dr. Eric Helms","startTime":1448.97,"endTime":1451.4,"body":"haven't actively tried to change"},{"speaker":"Dr. Eric Helms","startTime":1448.97,"endTime":1451.4,"body":"it. And you know, you want to"},{"speaker":"Dr. Eric Helms","startTime":1451.4,"endTime":1454.85,"body":"have a moderate fat, moderate"},{"speaker":"Dr. Eric Helms","startTime":1451.4,"endTime":1454.85,"body":"protein, sorry, moderate"},{"speaker":"Dr. Eric Helms","startTime":1454.85,"endTime":1457.25,"body":"carbohydrate, high protein"},{"speaker":"Dr. Eric Helms","startTime":1454.85,"endTime":1457.25,"body":"intake, and you look and you've"},{"speaker":"Dr. Eric Helms","startTime":1457.25,"endTime":1460.19,"body":"actually got like, moderate,"},{"speaker":"Dr. Eric Helms","startTime":1457.25,"endTime":1460.19,"body":"moderate, moderate, and you're"},{"speaker":"Dr. Eric Helms","startTime":1460.19,"endTime":1463.52,"body":"like what I need to do here?"},{"speaker":"Dr. Eric Helms","startTime":1460.19,"endTime":1463.52,"body":"Well, I can switch this to low"},{"speaker":"Dr. Eric Helms","startTime":1463.52,"endTime":1466.43,"body":"fat dairy, I can go from chicken"},{"speaker":"Dr. Eric Helms","startTime":1463.52,"endTime":1466.43,"body":"thigh to chicken breast or to"},{"speaker":"Dr. Eric Helms","startTime":1466.43,"endTime":1471.56,"body":"Turkey. All of those swapping"},{"speaker":"Dr. Eric Helms","startTime":1466.43,"endTime":1471.56,"body":"and decision making games are or"},{"speaker":"Dr. Eric Helms","startTime":1471.56,"endTime":1476.0,"body":"rather, this plug and play."},{"speaker":"Dr. Eric Helms","startTime":1471.56,"endTime":1476.0,"body":"Opportunities are great to"},{"speaker":"Dr. Eric Helms","startTime":1476.0,"endTime":1480.23,"body":"learn. And then you really start"},{"speaker":"Dr. Eric Helms","startTime":1476.0,"endTime":1480.23,"body":"to understand how to turn food"},{"speaker":"Dr. Eric Helms","startTime":1480.29,"endTime":1484.43,"body":"into into numbers and vice versa"},{"speaker":"Dr. Eric Helms","startTime":1480.29,"endTime":1484.43,"body":"and how to make useful swaps."},{"speaker":"Dr. Eric Helms","startTime":1484.73,"endTime":1487.7,"body":"And that process can last a"},{"speaker":"Dr. Eric Helms","startTime":1484.73,"endTime":1487.7,"body":"couple of weeks before you even"},{"speaker":"Dr. Eric Helms","startTime":1487.7,"endTime":1491.87,"body":"decide to try to hit certain"},{"speaker":"Dr. Eric Helms","startTime":1487.7,"endTime":1491.87,"body":"targets. And you may not even"},{"speaker":"Dr. Eric Helms","startTime":1491.87,"endTime":1494.9,"body":"decide to do that. You might"},{"speaker":"Dr. Eric Helms","startTime":1491.87,"endTime":1494.9,"body":"just make these qualitative"},{"speaker":"Dr. Eric Helms","startTime":1494.9,"endTime":1497.3,"body":"changes. You might just develop"},{"speaker":"Dr. Eric Helms","startTime":1494.9,"endTime":1497.3,"body":"habits you might create some"},{"speaker":"Dr. Eric Helms","startTime":1497.3,"endTime":1500.69,"body":"meal structure and make sure I"},{"speaker":"Dr. Eric Helms","startTime":1497.3,"endTime":1500.69,"body":"have a veg F route, it'll lean"},{"speaker":"Dr. Eric Helms","startTime":1500.69,"endTime":1504.62,"body":"protein three times per, per"},{"speaker":"Dr. Eric Helms","startTime":1500.69,"endTime":1504.62,"body":"day. And then, you know, I have"},{"speaker":"Dr. Eric Helms","startTime":1504.62,"endTime":1506.69,"body":"some reasonable eating out"},{"speaker":"Dr. Eric Helms","startTime":1504.62,"endTime":1506.69,"body":"options on top of that, and a"},{"speaker":"Dr. Eric Helms","startTime":1506.69,"endTime":1510.08,"body":"protein shake after I workout."},{"speaker":"Dr. Eric Helms","startTime":1506.69,"endTime":1510.08,"body":"And I know that I'm going to eat"},{"speaker":"Dr. Eric Helms","startTime":1510.08,"endTime":1515.24,"body":"to a three out of five satiety"},{"speaker":"Dr. Eric Helms","startTime":1510.08,"endTime":1515.24,"body":"level at most at any meal, and"},{"speaker":"Dr. Eric Helms","startTime":1515.27,"endTime":1518.18,"body":"do a few other things and get x"},{"speaker":"Dr. Eric Helms","startTime":1515.27,"endTime":1518.18,"body":"number of steps. And it's all"},{"speaker":"Dr. Eric Helms","startTime":1518.18,"endTime":1522.17,"body":"habit based, right? So that I"},{"speaker":"Dr. Eric Helms","startTime":1518.18,"endTime":1522.17,"body":"think, is a really, really"},{"speaker":"Dr. Eric Helms","startTime":1522.17,"endTime":1525.17,"body":"critical phase that someone goes"},{"speaker":"Dr. Eric Helms","startTime":1522.17,"endTime":1525.17,"body":"through before they even start"},{"speaker":"Dr. Eric Helms","startTime":1525.17,"endTime":1528.56,"body":"entering the world of lemme have"},{"speaker":"Dr. Eric Helms","startTime":1525.17,"endTime":1528.56,"body":"target macronutrients, start"},{"speaker":"Dr. Eric Helms","startTime":1528.56,"endTime":1532.28,"body":"weighing myself, look at my two"},{"speaker":"Dr. Eric Helms","startTime":1528.56,"endTime":1532.28,"body":"week average. And you know,"},{"speaker":"Dr. Eric Helms","startTime":1532.28,"endTime":1535.85,"body":"wherever they are, on the scale,"},{"speaker":"Dr. Eric Helms","startTime":1532.28,"endTime":1535.85,"body":"eat out minimally and improve my"},{"speaker":"Dr. Eric Helms","startTime":1535.85,"endTime":1538.64,"body":"accuracy and all those things."},{"speaker":"Dr. Eric Helms","startTime":1535.85,"endTime":1538.64,"body":"So I can go a macro based food"},{"speaker":"Dr. Eric Helms","startTime":1538.64,"endTime":1539.81,"body":"blast, a weight loss plan."},{"speaker":"Philip Pape","startTime":1540.2,"endTime":1542.12,"body":"Yeah. And I'm"},{"speaker":"Philip Pape","startTime":1540.2,"endTime":1542.12,"body":"laughing inside because I must"},{"speaker":"Philip Pape","startTime":1542.12,"endTime":1544.79,"body":"listen to you just too much."},{"speaker":"Philip Pape","startTime":1542.12,"endTime":1544.79,"body":"Because this sounds this sounds"},{"speaker":"Philip Pape","startTime":1544.79,"endTime":1548.57,"body":"exactly like the journey when I"},{"speaker":"Philip Pape","startTime":1544.79,"endTime":1548.57,"body":"have a new client, if I ask them"},{"speaker":"Philip Pape","startTime":1548.57,"endTime":1552.14,"body":"to just track their food, and I"},{"speaker":"Philip Pape","startTime":1548.57,"endTime":1552.14,"body":"forget to say, but ignore the"},{"speaker":"Philip Pape","startTime":1552.14,"endTime":1555.5,"body":"targets. You know, then on day"},{"speaker":"Philip Pape","startTime":1552.14,"endTime":1555.5,"body":"two, it's like, how do I get"},{"speaker":"Philip Pape","startTime":1555.5,"endTime":1557.84,"body":"this? How do I hit? Oh, wait, I"},{"speaker":"Philip Pape","startTime":1555.5,"endTime":1557.84,"body":"forgot to tell you just ignore"},{"speaker":"Philip Pape","startTime":1557.84,"endTime":1561.32,"body":"the targets and track and learn."},{"speaker":"Philip Pape","startTime":1557.84,"endTime":1561.32,"body":"And then you'll see, the other"},{"speaker":"Philip Pape","startTime":1561.32,"endTime":1564.53,"body":"thing you mentioned was, you"},{"speaker":"Philip Pape","startTime":1561.32,"endTime":1564.53,"body":"know, different countries. I"},{"speaker":"Philip Pape","startTime":1564.53,"endTime":1566.75,"body":"don't know about what you think"},{"speaker":"Philip Pape","startTime":1564.53,"endTime":1566.75,"body":"about this strategy. But I found"},{"speaker":"Philip Pape","startTime":1566.84,"endTime":1570.2,"body":"what successful is just looking"},{"speaker":"Philip Pape","startTime":1566.84,"endTime":1570.2,"body":"at a past day that just happened"},{"speaker":"Philip Pape","startTime":1570.2,"endTime":1572.66,"body":"to get close to the target you"},{"speaker":"Philip Pape","startTime":1570.2,"endTime":1572.66,"body":"intended even if you didn't,"},{"speaker":"Philip Pape","startTime":1573.14,"endTime":1575.84,"body":"what did you do then? Right,"},{"speaker":"Philip Pape","startTime":1573.14,"endTime":1575.84,"body":"just kind of replicate that day."},{"speaker":"Philip Pape","startTime":1576.35,"endTime":1579.68,"body":"So you're talking about the"},{"speaker":"Philip Pape","startTime":1576.35,"endTime":1579.68,"body":"learning, the awareness, the"},{"speaker":"Philip Pape","startTime":1579.68,"endTime":1583.34,"body":"qualitative changes, satiety. I"},{"speaker":"Philip Pape","startTime":1579.68,"endTime":1583.34,"body":"love that approach as well,"},{"speaker":"Philip Pape","startTime":1583.34,"endTime":1586.43,"body":"satiety. So this would be"},{"speaker":"Philip Pape","startTime":1583.34,"endTime":1586.43,"body":"somebody just getting started,"},{"speaker":"Philip Pape","startTime":1586.76,"endTime":1589.97,"body":"either using a food log or food"},{"speaker":"Philip Pape","startTime":1586.76,"endTime":1589.97,"body":"journal, but not caring about"},{"speaker":"Philip Pape","startTime":1590.0,"endTime":1593.39,"body":"targets. Okay, so now we're"},{"speaker":"Philip Pape","startTime":1590.0,"endTime":1593.39,"body":"there were just a few weeks in,"},{"speaker":"Philip Pape","startTime":1593.84,"endTime":1596.24,"body":"you also have a better"},{"speaker":"Philip Pape","startTime":1593.84,"endTime":1596.24,"body":"understanding of metabolism and"},{"speaker":"Philip Pape","startTime":1596.24,"endTime":1600.89,"body":"expenditure from doing that if"},{"speaker":"Philip Pape","startTime":1596.24,"endTime":1600.89,"body":"you want. What's next. Right."},{"speaker":"Dr. Eric Helms","startTime":1636.31,"endTime":1638.38,"body":"So let's let's"},{"speaker":"Dr. Eric Helms","startTime":1636.31,"endTime":1638.38,"body":"make the assumption this person"},{"speaker":"Dr. Eric Helms","startTime":1638.38,"endTime":1643.39,"body":"wants to take a track approach"},{"speaker":"Dr. Eric Helms","startTime":1638.38,"endTime":1643.39,"body":"towards a fat loss journey,"},{"speaker":"Dr. Eric Helms","startTime":1643.51,"endTime":1647.5,"body":"right? Then from there, once"},{"speaker":"Dr. Eric Helms","startTime":1643.51,"endTime":1647.5,"body":"they got comfortable with that"},{"speaker":"Dr. Eric Helms","startTime":1647.56,"endTime":1650.41,"body":"can audit that we sit down and"},{"speaker":"Dr. Eric Helms","startTime":1647.56,"endTime":1650.41,"body":"go over their meal plan"},{"speaker":"Dr. Eric Helms","startTime":1650.41,"endTime":1653.98,"body":"together, we would actually go"},{"speaker":"Dr. Eric Helms","startTime":1650.41,"endTime":1653.98,"body":"Alright, so let's set up let's"},{"speaker":"Dr. Eric Helms","startTime":1653.98,"endTime":1657.16,"body":"set up some, some targets. And"},{"speaker":"Dr. Eric Helms","startTime":1653.98,"endTime":1657.16,"body":"they would be a calorie range"},{"speaker":"Dr. Eric Helms","startTime":1657.16,"endTime":1659.44,"body":"and a minimum for all three"},{"speaker":"Dr. Eric Helms","startTime":1657.16,"endTime":1659.44,"body":"macros, like I discussed"},{"speaker":"Dr. Eric Helms","startTime":1659.44,"endTime":1663.25,"body":"earlier. So okay, then we go,"},{"speaker":"Dr. Eric Helms","startTime":1659.44,"endTime":1663.25,"body":"all right, based upon your"},{"speaker":"Dr. Eric Helms","startTime":1663.28,"endTime":1666.4,"body":"energy intake, and your change"},{"speaker":"Dr. Eric Helms","startTime":1663.28,"endTime":1666.4,"body":"in body weight over the last two"},{"speaker":"Dr. Eric Helms","startTime":1666.4,"endTime":1669.6100000000001,"body":"weeks, here's a guesstimate at"},{"speaker":"Dr. Eric Helms","startTime":1666.4,"endTime":1669.6100000000001,"body":"what we think maintenance is."},{"speaker":"Dr. Eric Helms","startTime":1669.64,"endTime":1672.79,"body":"And therefore, we're going to"},{"speaker":"Dr. Eric Helms","startTime":1669.64,"endTime":1672.79,"body":"drop X amount of calories and"},{"speaker":"Dr. Eric Helms","startTime":1672.79,"endTime":1675.52,"body":"appropriate size deficit for"},{"speaker":"Dr. Eric Helms","startTime":1672.79,"endTime":1675.52,"body":"you. And now we have a calorie"},{"speaker":"Dr. Eric Helms","startTime":1675.52,"endTime":1678.97,"body":"intake goal and minimum intakes"},{"speaker":"Dr. Eric Helms","startTime":1675.52,"endTime":1678.97,"body":"for fat carbs and protein. The"},{"speaker":"Dr. Eric Helms","startTime":1678.97,"endTime":1681.94,"body":"next thing I'd have them do, and"},{"speaker":"Dr. Eric Helms","startTime":1678.97,"endTime":1681.94,"body":"this is a really useful tool, I"},{"speaker":"Dr. Eric Helms","startTime":1681.94,"endTime":1685.8700000000001,"body":"want you to write your own meal"},{"speaker":"Dr. Eric Helms","startTime":1681.94,"endTime":1685.8700000000001,"body":"plan or three, for what that"},{"speaker":"Dr. Eric Helms","startTime":1685.8700000000001,"endTime":1688.3600000000001,"body":"would look like. And think of"},{"speaker":"Dr. Eric Helms","startTime":1685.8700000000001,"endTime":1688.3600000000001,"body":"plug and play options. And each"},{"speaker":"Dr. Eric Helms","startTime":1688.3600000000001,"endTime":1692.71,"body":"one of those meals slots. Right,"},{"speaker":"Dr. Eric Helms","startTime":1688.3600000000001,"endTime":1692.71,"body":"so beautiful. Now we're creating"},{"speaker":"Dr. Eric Helms","startTime":1692.71,"endTime":1697.0900000000001,"body":"what I call a default diet for"},{"speaker":"Dr. Eric Helms","startTime":1692.71,"endTime":1697.0900000000001,"body":"you. So this is kind of like, I"},{"speaker":"Dr. Eric Helms","startTime":1697.0900000000001,"endTime":1699.52,"body":"know what I'm doing on a day to"},{"speaker":"Dr. Eric Helms","startTime":1697.0900000000001,"endTime":1699.52,"body":"day basis. If you're someone who"},{"speaker":"Dr. Eric Helms","startTime":1699.52,"endTime":1701.83,"body":"really likes to play and"},{"speaker":"Dr. Eric Helms","startTime":1699.52,"endTime":1701.83,"body":"prepare, you can do Sunday"},{"speaker":"Dr. Eric Helms","startTime":1701.83,"endTime":1704.56,"body":"cooking and make versions of"},{"speaker":"Dr. Eric Helms","startTime":1701.83,"endTime":1704.56,"body":"this, where you can just do that"},{"speaker":"Dr. Eric Helms","startTime":1704.56,"endTime":1707.2,"body":"when you're at home, you can"},{"speaker":"Dr. Eric Helms","startTime":1704.56,"endTime":1707.2,"body":"have a version when I'm at work,"},{"speaker":"Dr. Eric Helms","startTime":1707.2,"endTime":1709.9,"body":"and I need to go to lunch. And"},{"speaker":"Dr. Eric Helms","startTime":1707.2,"endTime":1709.9,"body":"I'm gonna have something on the"},{"speaker":"Dr. Eric Helms","startTime":1709.9,"endTime":1712.45,"body":"go and only have one meal at"},{"speaker":"Dr. Eric Helms","startTime":1709.9,"endTime":1712.45,"body":"home, or you get a version when"},{"speaker":"Dr. Eric Helms","startTime":1712.45,"endTime":1714.76,"body":"you're at home, eating three"},{"speaker":"Dr. Eric Helms","startTime":1712.45,"endTime":1714.76,"body":"meals. And you can have a"},{"speaker":"Dr. Eric Helms","startTime":1714.76,"endTime":1717.91,"body":"weekend version, where you're"},{"speaker":"Dr. Eric Helms","startTime":1714.76,"endTime":1717.91,"body":"doing this socially out one"},{"speaker":"Dr. Eric Helms","startTime":1717.91,"endTime":1720.22,"body":"meal, and then we make eating"},{"speaker":"Dr. Eric Helms","startTime":1717.91,"endTime":1720.22,"body":"two or three meals at home,"},{"speaker":"Dr. Eric Helms","startTime":1720.43,"endTime":1723.1000000000001,"body":"right. And you have a workout"},{"speaker":"Dr. Eric Helms","startTime":1720.43,"endTime":1723.1000000000001,"body":"data non workout day version,"},{"speaker":"Dr. Eric Helms","startTime":1723.46,"endTime":1726.52,"body":"but I help the person actually"},{"speaker":"Dr. Eric Helms","startTime":1723.46,"endTime":1726.52,"body":"write their own meal plans,"},{"speaker":"Dr. Eric Helms","startTime":1726.52,"endTime":1728.71,"body":"because then they take the"},{"speaker":"Dr. Eric Helms","startTime":1726.52,"endTime":1728.71,"body":"skills they develop just"},{"speaker":"Dr. Eric Helms","startTime":1728.71,"endTime":1731.17,"body":"tracking with that targets. And"},{"speaker":"Dr. Eric Helms","startTime":1728.71,"endTime":1731.17,"body":"they put them to work"},{"speaker":"Dr. Eric Helms","startTime":1731.17,"endTime":1733.96,"body":"immediately. And it's Deb"},{"speaker":"Dr. Eric Helms","startTime":1731.17,"endTime":1733.96,"body":"writing the meal plan and with"},{"speaker":"Dr. Eric Helms","startTime":1733.96,"endTime":1736.27,"body":"me kind of guiding over their"},{"speaker":"Dr. Eric Helms","startTime":1733.96,"endTime":1736.27,"body":"shoulder. So they're getting"},{"speaker":"Dr. Eric Helms","startTime":1736.27,"endTime":1739.18,"body":"even more experiential skills"},{"speaker":"Dr. Eric Helms","startTime":1736.27,"endTime":1739.18,"body":"learned. And that can pick up"},{"speaker":"Dr. Eric Helms","startTime":1739.18,"endTime":1741.67,"body":"things you actually know that"},{"speaker":"Dr. Eric Helms","startTime":1739.18,"endTime":1741.67,"body":"you got to count that coffee or"},{"speaker":"Dr. Eric Helms","startTime":1741.67,"endTime":1744.82,"body":"whatever, you know, the creamer."},{"speaker":"Dr. Eric Helms","startTime":1741.67,"endTime":1744.82,"body":"It's something you know, and"},{"speaker":"Dr. Eric Helms","startTime":1744.8500000000001,"endTime":1748.69,"body":"then we start running them. And"},{"speaker":"Dr. Eric Helms","startTime":1744.8500000000001,"endTime":1748.69,"body":"they go through that process"},{"speaker":"Dr. Eric Helms","startTime":1749.2,"endTime":1751.8400000000001,"body":"we're checking in, and then"},{"speaker":"Dr. Eric Helms","startTime":1749.2,"endTime":1751.8400000000001,"body":"you're gonna build even more"},{"speaker":"Dr. Eric Helms","startTime":1751.8400000000001,"endTime":1755.47,"body":"skills there. And we can also"},{"speaker":"Dr. Eric Helms","startTime":1751.8400000000001,"endTime":1755.47,"body":"start observing, how do they do"},{"speaker":"Dr. Eric Helms","startTime":1755.65,"endTime":1760.06,"body":"with the level of precision,"},{"speaker":"Dr. Eric Helms","startTime":1755.65,"endTime":1760.06,"body":"rigidity? What's the important"},{"speaker":"Dr. Eric Helms","startTime":1760.06,"endTime":1763.69,"body":"amount? Does it create stress?"},{"speaker":"Dr. Eric Helms","startTime":1760.06,"endTime":1763.69,"body":"Is this a good fit? And, you"},{"speaker":"Dr. Eric Helms","startTime":1763.69,"endTime":1766.1200000000001,"body":"know, we adjust from there Was"},{"speaker":"Dr. Eric Helms","startTime":1763.69,"endTime":1766.1200000000001,"body":"it too aggressive, you know,"},{"speaker":"Dr. Eric Helms","startTime":1766.1200000000001,"endTime":1769.24,"body":"maybe you're, what will"},{"speaker":"Dr. Eric Helms","startTime":1766.1200000000001,"endTime":1769.24,"body":"sometimes happen is they're"},{"speaker":"Dr. Eric Helms","startTime":1769.24,"endTime":1771.55,"body":"actually eating more than they"},{"speaker":"Dr. Eric Helms","startTime":1769.24,"endTime":1771.55,"body":"think they are during that self"},{"speaker":"Dr. Eric Helms","startTime":1771.55,"endTime":1775.06,"body":"track period. They're eating"},{"speaker":"Dr. Eric Helms","startTime":1771.55,"endTime":1775.06,"body":"more accurately next. So we end"},{"speaker":"Dr. Eric Helms","startTime":1775.06,"endTime":1777.3700000000001,"body":"up having this larger deficit"},{"speaker":"Dr. Eric Helms","startTime":1775.06,"endTime":1777.3700000000001,"body":"that attended, and you lose a"},{"speaker":"Dr. Eric Helms","startTime":1777.3700000000001,"endTime":1780.46,"body":"lot of weight immediately, which"},{"speaker":"Dr. Eric Helms","startTime":1777.3700000000001,"endTime":1780.46,"body":"is not a bad thing. People are"},{"speaker":"Dr. Eric Helms","startTime":1780.46,"endTime":1783.19,"body":"motivated and have higher body"},{"speaker":"Dr. Eric Helms","startTime":1780.46,"endTime":1783.19,"body":"fat. But then we go, hey, guess"},{"speaker":"Dr. Eric Helms","startTime":1783.19,"endTime":1786.22,"body":"what, let's let's bump in"},{"speaker":"Dr. Eric Helms","startTime":1783.19,"endTime":1786.22,"body":"calories a little bit. Right? So"},{"speaker":"Dr. Eric Helms","startTime":1786.22,"endTime":1788.65,"body":"it's a very rewarding process."},{"speaker":"Dr. Eric Helms","startTime":1786.22,"endTime":1788.65,"body":"And that's kind of like your"},{"speaker":"Dr. Eric Helms","startTime":1788.65,"endTime":1791.98,"body":"novice to intermediate stage."},{"speaker":"Dr. Eric Helms","startTime":1788.65,"endTime":1791.98,"body":"And then the main thing is to"},{"speaker":"Dr. Eric Helms","startTime":1791.98,"endTime":1796.18,"body":"really work on the transitions"},{"speaker":"Dr. Eric Helms","startTime":1791.98,"endTime":1796.18,"body":"and assess with them. How"},{"speaker":"Dr. Eric Helms","startTime":1796.18,"endTime":1800.29,"body":"sustainable is this feel all the"},{"speaker":"Dr. Eric Helms","startTime":1796.18,"endTime":1800.29,"body":"time? And can we eventually we"},{"speaker":"Dr. Eric Helms","startTime":1800.29,"endTime":1802.93,"body":"want to get to having this as"},{"speaker":"Dr. Eric Helms","startTime":1800.29,"endTime":1802.93,"body":"the way we eat without"},{"speaker":"Dr. Eric Helms","startTime":1802.93,"endTime":1806.6200000000001,"body":"necessarily having to write it"},{"speaker":"Dr. Eric Helms","startTime":1802.93,"endTime":1806.6200000000001,"body":"down or log it if we develop"},{"speaker":"Dr. Eric Helms","startTime":1806.6200000000001,"endTime":1810.1000000000001,"body":"these habits, right. So I think"},{"speaker":"Dr. Eric Helms","startTime":1806.6200000000001,"endTime":1810.1000000000001,"body":"sometimes people get too caught"},{"speaker":"Dr. Eric Helms","startTime":1810.1000000000001,"endTime":1813.13,"body":"up on the fact that they logged"},{"speaker":"Dr. Eric Helms","startTime":1810.1000000000001,"endTime":1813.13,"body":"it, rather than the fact that"},{"speaker":"Dr. Eric Helms","startTime":1813.13,"endTime":1817.18,"body":"they did it. And it's not like"},{"speaker":"Dr. Eric Helms","startTime":1813.13,"endTime":1817.18,"body":"you're not going to be at a"},{"speaker":"Dr. Eric Helms","startTime":1817.18,"endTime":1819.76,"body":"deficit or not having good"},{"speaker":"Dr. Eric Helms","startTime":1817.18,"endTime":1819.76,"body":"macros or not hitting, you know,"},{"speaker":"Dr. Eric Helms","startTime":1819.76,"endTime":1824.14,"body":"target calories if you don't"},{"speaker":"Dr. Eric Helms","startTime":1819.76,"endTime":1824.14,"body":"write it down. You know, right,"},{"speaker":"Dr. Eric Helms","startTime":1824.14,"endTime":1827.68,"body":"exactly. And one of the one of"},{"speaker":"Dr. Eric Helms","startTime":1824.14,"endTime":1827.68,"body":"the rubrics that I have for"},{"speaker":"Dr. Eric Helms","startTime":1827.68,"endTime":1830.8,"body":"people, it's an easy way to do"},{"speaker":"Dr. Eric Helms","startTime":1827.68,"endTime":1830.8,"body":"this. That's one of the skill"},{"speaker":"Dr. Eric Helms","startTime":1830.8,"endTime":1835.0,"body":"that teach in this early stage"},{"speaker":"Dr. Eric Helms","startTime":1830.8,"endTime":1835.0,"body":"is you know what you've got to"},{"speaker":"Dr. Eric Helms","startTime":1835.1200000000001,"endTime":1840.28,"body":"do basically follow this more or"},{"speaker":"Dr. Eric Helms","startTime":1835.1200000000001,"endTime":1840.28,"body":"less habitual play on this kind"},{"speaker":"Dr. Eric Helms","startTime":1840.28,"endTime":1843.13,"body":"of default diet, and you have"},{"speaker":"Dr. Eric Helms","startTime":1840.28,"endTime":1843.13,"body":"just your last meal left, which"},{"speaker":"Dr. Eric Helms","startTime":1843.13,"endTime":1845.41,"body":"is often going to be like a"},{"speaker":"Dr. Eric Helms","startTime":1843.13,"endTime":1845.41,"body":"protein based meal at eight or"},{"speaker":"Dr. Eric Helms","startTime":1845.41,"endTime":1847.6000000000001,"body":"something like that, if they're"},{"speaker":"Dr. Eric Helms","startTime":1845.41,"endTime":1847.6000000000001,"body":"kind of bodybuilding centric,"},{"speaker":"Dr. Eric Helms","startTime":1847.6000000000001,"endTime":1849.82,"body":"you know, maybe it's a Greek"},{"speaker":"Dr. Eric Helms","startTime":1847.6000000000001,"endTime":1849.82,"body":"yogurt or something equivalent"},{"speaker":"Dr. Eric Helms","startTime":1849.82,"endTime":1853.48,"body":"of a nice dessert. But it's also"},{"speaker":"Dr. Eric Helms","startTime":1849.82,"endTime":1853.48,"body":"protein dominant, not high carbs"},{"speaker":"Dr. Eric Helms","startTime":1853.48,"endTime":1856.96,"body":"and fat, hopefully will help in"},{"speaker":"Dr. Eric Helms","startTime":1853.48,"endTime":1856.96,"body":"some way lighter. If they don't,"},{"speaker":"Dr. Eric Helms","startTime":1856.99,"endTime":1859.03,"body":"I don't force them on people."},{"speaker":"Dr. Eric Helms","startTime":1856.99,"endTime":1859.03,"body":"But that's a nice way to fit"},{"speaker":"Dr. Eric Helms","startTime":1859.03,"endTime":1861.7,"body":"some more protein in as we go."},{"speaker":"Dr. Eric Helms","startTime":1859.03,"endTime":1861.7,"body":"Okay, let's do an audit. Now,"},{"speaker":"Dr. Eric Helms","startTime":1861.73,"endTime":1864.1000000000001,"body":"like you, you don't need to"},{"speaker":"Dr. Eric Helms","startTime":1861.73,"endTime":1864.1000000000001,"body":"track throughout the day, you"},{"speaker":"Dr. Eric Helms","startTime":1864.1000000000001,"endTime":1866.1100000000001,"body":"can take pictures, you can write"},{"speaker":"Dr. Eric Helms","startTime":1864.1000000000001,"endTime":1866.1100000000001,"body":"it down, or whatever. And I've"},{"speaker":"Dr. Eric Helms","startTime":1866.1100000000001,"endTime":1868.75,"body":"encouraged you to not have to"},{"speaker":"Dr. Eric Helms","startTime":1866.1100000000001,"endTime":1868.75,"body":"constantly be tracking because"},{"speaker":"Dr. Eric Helms","startTime":1868.75,"endTime":1872.53,"body":"it's a distraction from your"},{"speaker":"Dr. Eric Helms","startTime":1868.75,"endTime":1872.53,"body":"life. And you look at okay,"},{"speaker":"Dr. Eric Helms","startTime":1872.53,"endTime":1874.75,"body":"what's left, right? And that's"},{"speaker":"Dr. Eric Helms","startTime":1872.53,"endTime":1874.75,"body":"kind of the thing, you check"},{"speaker":"Dr. Eric Helms","startTime":1874.75,"endTime":1877.3600000000001,"body":"your balance budget, like, Oh, I"},{"speaker":"Dr. Eric Helms","startTime":1874.75,"endTime":1877.3600000000001,"body":"got 20 grams of carbs, 10 grams"},{"speaker":"Dr. Eric Helms","startTime":1877.3600000000001,"endTime":1880.24,"body":"of fat and 40 grams of protein."},{"speaker":"Dr. Eric Helms","startTime":1877.3600000000001,"endTime":1880.24,"body":"Okay, cool. So I can actually"},{"speaker":"Dr. Eric Helms","startTime":1880.24,"endTime":1882.88,"body":"put a little bit of peanut"},{"speaker":"Dr. Eric Helms","startTime":1880.24,"endTime":1882.88,"body":"butter and some, some"},{"speaker":"Dr. Eric Helms","startTime":1882.88,"endTime":1887.77,"body":"blueberries and with my non fat,"},{"speaker":"Dr. Eric Helms","startTime":1882.88,"endTime":1887.77,"body":"low carb, sweetened Greek"},{"speaker":"Dr. Eric Helms","startTime":1887.77,"endTime":1891.07,"body":"yogurt, right? Do you need to"},{"speaker":"Dr. Eric Helms","startTime":1887.77,"endTime":1891.07,"body":"track that? Do you need to write"},{"speaker":"Dr. Eric Helms","startTime":1891.07,"endTime":1893.47,"body":"it down? You know, because you"},{"speaker":"Dr. Eric Helms","startTime":1891.07,"endTime":1893.47,"body":"know exactly what you have left?"},{"speaker":"Dr. Eric Helms","startTime":1893.47,"endTime":1899.08,"body":"It's 1020 like, 40, right. And"},{"speaker":"Dr. Eric Helms","startTime":1893.47,"endTime":1899.08,"body":"when people feel like that,"},{"speaker":"Dr. Eric Helms","startTime":1899.14,"endTime":1901.69,"body":"it's, it's wrong. If they don't"},{"speaker":"Dr. Eric Helms","startTime":1899.14,"endTime":1901.69,"body":"write it out, if they don't"},{"speaker":"Dr. Eric Helms","startTime":1901.69,"endTime":1904.48,"body":"track it, that is an indicator"},{"speaker":"Dr. Eric Helms","startTime":1901.69,"endTime":1904.48,"body":"to me that they kind of have a"},{"speaker":"Dr. Eric Helms","startTime":1904.48,"endTime":1907.15,"body":"little little bit of OCD going"},{"speaker":"Dr. Eric Helms","startTime":1904.48,"endTime":1907.15,"body":"on. They're like, No, I gotta"},{"speaker":"Dr. Eric Helms","startTime":1907.15,"endTime":1909.13,"body":"write it down. Like, well, well,"},{"speaker":"Dr. Eric Helms","startTime":1907.15,"endTime":1909.13,"body":"I mean, you know, you hit it."},{"speaker":"Dr. Eric Helms","startTime":1909.28,"endTime":1912.3700000000001,"body":"And you did you checked, you"},{"speaker":"Dr. Eric Helms","startTime":1909.28,"endTime":1912.3700000000001,"body":"know? So that's one of those"},{"speaker":"Dr. Eric Helms","startTime":1912.4,"endTime":1913.54,"body":"opportunities, right? Just"},{"speaker":"Philip Pape","startTime":1914.02,"endTime":1915.49,"body":"so you know, The"},{"speaker":"Philip Pape","startTime":1914.02,"endTime":1915.49,"body":"Completionist in the world,"},{"speaker":"Philip Pape","startTime":1915.49,"endTime":1916.8400000000001,"body":"exactly. 100%. Right."},{"speaker":"Dr. Eric Helms","startTime":1917.47,"endTime":1919.99,"body":"That's right."},{"speaker":"Dr. Eric Helms","startTime":1917.47,"endTime":1919.99,"body":"Well, items really 98% and I got"},{"speaker":"Dr. Eric Helms","startTime":1919.99,"endTime":1925.69,"body":"all else. So yeah, exactly. So I"},{"speaker":"Dr. Eric Helms","startTime":1919.99,"endTime":1925.69,"body":"mean, I'm okay with people who"},{"speaker":"Dr. Eric Helms","startTime":1925.69,"endTime":1929.71,"body":"get a lot of satisfaction from"},{"speaker":"Dr. Eric Helms","startTime":1925.69,"endTime":1929.71,"body":"doing that. But I also want them"},{"speaker":"Dr. Eric Helms","startTime":1929.71,"endTime":1934.51,"body":"just to be aware of, of where it"},{"speaker":"Dr. Eric Helms","startTime":1929.71,"endTime":1934.51,"body":"is, is the tail wagging the dog,"},{"speaker":"Dr. Eric Helms","startTime":1934.6000000000001,"endTime":1937.66,"body":"you know, and, and make sure"},{"speaker":"Dr. Eric Helms","startTime":1934.6000000000001,"endTime":1937.66,"body":"that it's not causing stress as"},{"speaker":"Dr. Eric Helms","startTime":1937.66,"endTime":1940.51,"body":"well. And making sure that I at"},{"speaker":"Dr. Eric Helms","startTime":1937.66,"endTime":1940.51,"body":"least give them the skills if"},{"speaker":"Dr. Eric Helms","startTime":1940.51,"endTime":1944.74,"body":"they choose to, to do a non"},{"speaker":"Dr. Eric Helms","startTime":1940.51,"endTime":1944.74,"body":"tracked version of this or a non"},{"speaker":"Dr. Eric Helms","startTime":1944.74,"endTime":1946.93,"body":"logged version. Before"},{"speaker":"Unknown","startTime":1946.93,"endTime":1948.79,"body":"my coaching session"},{"speaker":"Unknown","startTime":1946.93,"endTime":1948.79,"body":"with Philip, I was really"},{"speaker":"Unknown","startTime":1948.79,"endTime":1951.19,"body":"struggling with staying"},{"speaker":"Unknown","startTime":1948.79,"endTime":1951.19,"body":"consistent with my nutrition,"},{"speaker":"Unknown","startTime":1951.22,"endTime":1953.98,"body":"Phillip really showed me the"},{"speaker":"Unknown","startTime":1951.22,"endTime":1953.98,"body":"importance of being consistent"},{"speaker":"Unknown","startTime":1953.98,"endTime":1959.2,"body":"day to day, he also helped me"},{"speaker":"Unknown","startTime":1953.98,"endTime":1959.2,"body":"see that it's not a bad thing to"},{"speaker":"Unknown","startTime":1959.2,"endTime":1962.3500000000001,"body":"take a rest day, he really"},{"speaker":"Unknown","startTime":1959.2,"endTime":1962.3500000000001,"body":"helped me get in that more"},{"speaker":"Unknown","startTime":1962.3500000000001,"endTime":1966.22,"body":"positive headspace Have a rest"},{"speaker":"Unknown","startTime":1962.3500000000001,"endTime":1966.22,"body":"day being something really good"},{"speaker":"Unknown","startTime":1966.22,"endTime":1969.82,"body":"for me. I've been doing this for"},{"speaker":"Unknown","startTime":1966.22,"endTime":1969.82,"body":"a month now. And I'm finally"},{"speaker":"Unknown","startTime":1969.82,"endTime":1973.0,"body":"starting to see some progress"},{"speaker":"Unknown","startTime":1969.82,"endTime":1973.0,"body":"and my numbers. And I'm really"},{"speaker":"Unknown","startTime":1973.0,"endTime":1976.69,"body":"excited about that. And I just"},{"speaker":"Unknown","startTime":1973.0,"endTime":1976.69,"body":"appreciate so much the help that"},{"speaker":"Unknown","startTime":1976.69,"endTime":1981.49,"body":"Philip has given me. He's always"},{"speaker":"Unknown","startTime":1976.69,"endTime":1981.49,"body":"willing to answer questions to"},{"speaker":"Unknown","startTime":1981.49,"endTime":1986.6200000000001,"body":"offer resources that are totally"},{"speaker":"Unknown","startTime":1981.49,"endTime":1986.6200000000001,"body":"free, and very, very helpful. So"},{"speaker":"Unknown","startTime":1986.6200000000001,"endTime":1989.71,"body":"I just want to say how much I"},{"speaker":"Unknown","startTime":1986.6200000000001,"endTime":1989.71,"body":"appreciate that. Thanks for"},{"speaker":"Dr. Eric Helms","startTime":1991.69,"endTime":1993.58,"body":"now, whatever"},{"speaker":"Dr. Eric Helms","startTime":1991.69,"endTime":1993.58,"body":"that inevitably happens, if we"},{"speaker":"Dr. Eric Helms","startTime":1993.79,"endTime":1996.04,"body":"probably can preempt your"},{"speaker":"Dr. Eric Helms","startTime":1993.79,"endTime":1996.04,"body":"question of how do you get from"},{"speaker":"Dr. Eric Helms","startTime":1996.04,"endTime":1998.2,"body":"intermediate to kind of where I"},{"speaker":"Dr. Eric Helms","startTime":1996.04,"endTime":1998.2,"body":"am isn't where you want to go,"},{"speaker":"Dr. Eric Helms","startTime":1998.2,"endTime":2002.7,"body":"Phil? Sure. Go ahead. Okay,"},{"speaker":"Dr. Eric Helms","startTime":1998.2,"endTime":2002.7,"body":"cool. Is okay. Well, Eric, well,"},{"speaker":"Dr. Eric Helms","startTime":2002.73,"endTime":2006.1200000000001,"body":"you're not tracking at all how"},{"speaker":"Dr. Eric Helms","startTime":2002.73,"endTime":2006.1200000000001,"body":"does that work? And in reality,"},{"speaker":"Dr. Eric Helms","startTime":2006.1200000000001,"endTime":2009.96,"body":"I am tracking because I cannot"},{"speaker":"Dr. Eric Helms","startTime":2006.1200000000001,"endTime":2009.96,"body":"track to some degree, within two"},{"speaker":"Dr. Eric Helms","startTime":2009.96,"endTime":2014.1000000000001,"body":"seconds at any time of the day,"},{"speaker":"Dr. Eric Helms","startTime":2009.96,"endTime":2014.1000000000001,"body":"I can be within 90% accuracy of"},{"speaker":"Dr. Eric Helms","startTime":2014.1000000000001,"endTime":2017.46,"body":"what my nutritionist because I"},{"speaker":"Dr. Eric Helms","startTime":2014.1000000000001,"endTime":2017.46,"body":"tracked religiously for seven"},{"speaker":"Dr. Eric Helms","startTime":2017.46,"endTime":2022.74,"body":"years straight. So that's"},{"speaker":"Dr. Eric Helms","startTime":2017.46,"endTime":2022.74,"body":"something that is just an"},{"speaker":"Dr. Eric Helms","startTime":2022.74,"endTime":2024.78,"body":"experiential skill that I've"},{"speaker":"Dr. Eric Helms","startTime":2022.74,"endTime":2024.78,"body":"developed all the time. That's"},{"speaker":"Dr. Eric Helms","startTime":2024.78,"endTime":2027.21,"body":"not the case is what I have"},{"speaker":"Dr. Eric Helms","startTime":2024.78,"endTime":2027.21,"body":"mixed meals that are abnormal"},{"speaker":"Dr. Eric Helms","startTime":2027.21,"endTime":2030.57,"body":"for me. Or if I go out to eat,"},{"speaker":"Dr. Eric Helms","startTime":2027.21,"endTime":2030.57,"body":"and like I don't know, that"},{"speaker":"Dr. Eric Helms","startTime":2030.57,"endTime":2035.64,"body":"pesto, fettuccine with with with"},{"speaker":"Dr. Eric Helms","startTime":2030.57,"endTime":2035.64,"body":"federal, like, like today and"},{"speaker":"Dr. Eric Helms","startTime":2035.64,"endTime":2038.1000000000001,"body":"I'm like, okay, like I don't I"},{"speaker":"Dr. Eric Helms","startTime":2035.64,"endTime":2038.1000000000001,"body":"wish they put it here, I'd have"},{"speaker":"Dr. Eric Helms","startTime":2038.1000000000001,"endTime":2040.77,"body":"to guess right now a placeholder"},{"speaker":"Dr. Eric Helms","startTime":2038.1000000000001,"endTime":2040.77,"body":"and is what it is, you look"},{"speaker":"Dr. Eric Helms","startTime":2040.77,"endTime":2043.95,"body":"online for a bit, you"},{"speaker":"Dr. Eric Helms","startTime":2040.77,"endTime":2043.95,"body":"overestimate the fat, maybe, in"},{"speaker":"Dr. Eric Helms","startTime":2043.95,"endTime":2048.5099999999998,"body":"my case, whatever. But most of"},{"speaker":"Dr. Eric Helms","startTime":2043.95,"endTime":2048.5099999999998,"body":"the time, I just know. And I"},{"speaker":"Dr. Eric Helms","startTime":2048.5099999999998,"endTime":2052.44,"body":"also have a much greater"},{"speaker":"Dr. Eric Helms","startTime":2048.5099999999998,"endTime":2052.44,"body":"connection of biofeedback than"},{"speaker":"Dr. Eric Helms","startTime":2052.44,"endTime":2055.5299999999997,"body":"most other people. So I'm aware"},{"speaker":"Dr. Eric Helms","startTime":2052.44,"endTime":2055.5299999999997,"body":"of what's an appropriate level"},{"speaker":"Dr. Eric Helms","startTime":2055.5299999999997,"endTime":2059.5499999999997,"body":"of hunger at different body fat"},{"speaker":"Dr. Eric Helms","startTime":2055.5299999999997,"endTime":2059.5499999999997,"body":"levels, at different phases,"},{"speaker":"Dr. Eric Helms","startTime":2059.7,"endTime":2063.0,"body":"based on different goals, in"},{"speaker":"Dr. Eric Helms","startTime":2059.7,"endTime":2063.0,"body":"season, offseason, everything in"},{"speaker":"Dr. Eric Helms","startTime":2063.0,"endTime":2065.73,"body":"between all the way down from my"},{"speaker":"Dr. Eric Helms","startTime":2063.0,"endTime":2065.73,"body":"current stage weight, where I'm"},{"speaker":"Dr. Eric Helms","startTime":2065.79,"endTime":2068.73,"body":"walking around, you know,"},{"speaker":"Dr. Eric Helms","startTime":2065.79,"endTime":2068.73,"body":"looking siliques light years or"},{"speaker":"Dr. Eric Helms","startTime":2068.73,"endTime":2071.5499999999997,"body":"sticking out of hats and not"},{"speaker":"Dr. Eric Helms","startTime":2068.73,"endTime":2071.5499999999997,"body":"even tried to flex it. It looks"},{"speaker":"Dr. Eric Helms","startTime":2071.5499999999997,"endTime":2074.0699999999997,"body":"like I'm flexing and like you"},{"speaker":"Dr. Eric Helms","startTime":2071.5499999999997,"endTime":2074.0699999999997,"body":"know, me, like shredded"},{"speaker":"Dr. Eric Helms","startTime":2074.0699999999997,"endTime":2077.49,"body":"conditioning can't sleep all the"},{"speaker":"Dr. Eric Helms","startTime":2074.0699999999997,"endTime":2077.49,"body":"way up to Oh, you're looking,"},{"speaker":"Dr. Eric Helms","startTime":2078.2999999999997,"endTime":2083.0699999999997,"body":"we'll talk either Eric like it's"},{"speaker":"Dr. Eric Helms","startTime":2078.2999999999997,"endTime":2083.0699999999997,"body":"deep off, he's broke. So I know"},{"speaker":"Dr. Eric Helms","startTime":2083.0699999999997,"endTime":2086.25,"body":"what all that feels like when"},{"speaker":"Dr. Eric Helms","startTime":2083.0699999999997,"endTime":2086.25,"body":"I'm forcing food in because I'm"},{"speaker":"Dr. Eric Helms","startTime":2086.4900000000002,"endTime":2090.66,"body":"adult, my body's gonna get I"},{"speaker":"Dr. Eric Helms","startTime":2086.4900000000002,"endTime":2090.66,"body":"don't get any more weight to Oh,"},{"speaker":"Dr. Eric Helms","startTime":2090.66,"endTime":2093.0,"body":"man, I'm really interested in"},{"speaker":"Dr. Eric Helms","startTime":2090.66,"endTime":2093.0,"body":"the flavor of my bread, you"},{"speaker":"Dr. Eric Helms","startTime":2093.0,"endTime":2097.32,"body":"know, kind of spectrum, right? I"},{"speaker":"Dr. Eric Helms","startTime":2093.0,"endTime":2097.32,"body":"think without that it's very"},{"speaker":"Dr. Eric Helms","startTime":2097.32,"endTime":2101.76,"body":"difficult to modulate, like, I"},{"speaker":"Dr. Eric Helms","startTime":2097.32,"endTime":2101.76,"body":"know a certain level of"},{"speaker":"Dr. Eric Helms","startTime":2101.76,"endTime":2104.61,"body":"suckiness that I should feel at"},{"speaker":"Dr. Eric Helms","startTime":2101.76,"endTime":2104.61,"body":"this at this level on on like,"},{"speaker":"Dr. Eric Helms","startTime":2104.61,"endTime":2107.88,"body":"say my fourth low day in a row."},{"speaker":"Dr. Eric Helms","startTime":2104.61,"endTime":2107.88,"body":"What I waking up in the morning,"},{"speaker":"Dr. Eric Helms","startTime":2107.88,"endTime":2111.75,"body":"and I'm 78.5 kilos shredded, and"},{"speaker":"Dr. Eric Helms","startTime":2107.88,"endTime":2111.75,"body":"I've been dieting since"},{"speaker":"Dr. Eric Helms","startTime":2111.75,"endTime":2115.56,"body":"February. And that's very"},{"speaker":"Dr. Eric Helms","startTime":2111.75,"endTime":2115.56,"body":"different from when you're four"},{"speaker":"Dr. Eric Helms","startTime":2115.56,"endTime":2118.32,"body":"months into a contest prep diet"},{"speaker":"Dr. Eric Helms","startTime":2115.56,"endTime":2118.32,"body":"and you're still 10 pounds over"},{"speaker":"Dr. Eric Helms","startTime":2118.32,"endTime":2121.77,"body":"stage weight, right? You"},{"speaker":"Dr. Eric Helms","startTime":2118.32,"endTime":2121.77,"body":"shouldn't feel that shitty, you"},{"speaker":"Dr. Eric Helms","startTime":2121.77,"endTime":2123.42,"body":"know, you're or you're you're"},{"speaker":"Dr. Eric Helms","startTime":2121.77,"endTime":2123.42,"body":"probably going to burn the"},{"speaker":"Dr. Eric Helms","startTime":2123.42,"endTime":2126.09,"body":"candle at both ends and that was"},{"speaker":"Dr. Eric Helms","startTime":2123.42,"endTime":2126.09,"body":"just a little stint or a little"},{"speaker":"Dr. Eric Helms","startTime":2126.09,"endTime":2129.51,"body":"flicker and then see if they"},{"speaker":"Dr. Eric Helms","startTime":2126.09,"endTime":2129.51,"body":"hold me to the offseason. So"},{"speaker":"Dr. Eric Helms","startTime":2129.54,"endTime":2133.11,"body":"that is what I said at a certain"},{"speaker":"Dr. Eric Helms","startTime":2129.54,"endTime":2133.11,"body":"point. Once you have all those"},{"speaker":"Dr. Eric Helms","startTime":2133.11,"endTime":2137.43,"body":"biofeedback knowledge sets And"},{"speaker":"Dr. Eric Helms","startTime":2133.11,"endTime":2137.43,"body":"then self awareness, you can"},{"speaker":"Dr. Eric Helms","startTime":2137.43,"endTime":2140.43,"body":"actually perform better by"},{"speaker":"Dr. Eric Helms","startTime":2137.43,"endTime":2140.43,"body":"giving yourself a more of an"},{"speaker":"Dr. Eric Helms","startTime":2140.43,"endTime":2145.29,"body":"auto regulated rage. So, for"},{"speaker":"Dr. Eric Helms","startTime":2140.43,"endTime":2145.29,"body":"example, I have that kind of"},{"speaker":"Dr. Eric Helms","startTime":2145.29,"endTime":2149.04,"body":"default diet structure. And on"},{"speaker":"Dr. Eric Helms","startTime":2145.29,"endTime":2149.04,"body":"my low days, I typically am"},{"speaker":"Dr. Eric Helms","startTime":2149.04,"endTime":2153.2400000000002,"body":"falling between 1400 to 1700"},{"speaker":"Dr. Eric Helms","startTime":2149.04,"endTime":2153.2400000000002,"body":"calories based upon energy"},{"speaker":"Dr. Eric Helms","startTime":2153.2400000000002,"endTime":2157.44,"body":"levels, performance in the gym,"},{"speaker":"Dr. Eric Helms","startTime":2153.2400000000002,"endTime":2157.44,"body":"my sleep quality, I can't sleep"},{"speaker":"Dr. Eric Helms","startTime":2157.44,"endTime":2159.33,"body":"through the night, I know I"},{"speaker":"Dr. Eric Helms","startTime":2157.44,"endTime":2159.33,"body":"probably do that a few days, or"},{"speaker":"Dr. Eric Helms","startTime":2159.33,"endTime":2161.58,"body":"I'm for everything falls off. So"},{"speaker":"Dr. Eric Helms","startTime":2159.33,"endTime":2161.58,"body":"I need to eat towards closer to"},{"speaker":"Dr. Eric Helms","startTime":2161.58,"endTime":2164.91,"body":"1700, I typically see blood"},{"speaker":"Dr. Eric Helms","startTime":2161.58,"endTime":2164.91,"body":"better, what might step count"},{"speaker":"Dr. Eric Helms","startTime":2164.94,"endTime":2168.48,"body":"end up being for the day. And"},{"speaker":"Dr. Eric Helms","startTime":2164.94,"endTime":2168.48,"body":"that disrupts my general most"},{"speaker":"Dr. Eric Helms","startTime":2168.51,"endTime":2172.8,"body":"emotive state or irritable Am I"},{"speaker":"Dr. Eric Helms","startTime":2168.51,"endTime":2172.8,"body":"clear headed. And you know, so"},{"speaker":"Dr. Eric Helms","startTime":2172.8,"endTime":2175.89,"body":"you strike when you feel like"},{"speaker":"Dr. Eric Helms","startTime":2172.8,"endTime":2175.89,"body":"you're fine. And you pull back a"},{"speaker":"Dr. Eric Helms","startTime":2175.89,"endTime":2177.87,"body":"little bit when you feel like"},{"speaker":"Dr. Eric Helms","startTime":2175.89,"endTime":2177.87,"body":"you're giving too much based"},{"speaker":"Dr. Eric Helms","startTime":2177.87,"endTime":2180.84,"body":"upon what giving too much means"},{"speaker":"Dr. Eric Helms","startTime":2177.87,"endTime":2180.84,"body":"in the context of that face the"},{"speaker":"Dr. Eric Helms","startTime":2180.84,"endTime":2186.48,"body":"giant. And that's something that"},{"speaker":"Dr. Eric Helms","startTime":2180.84,"endTime":2186.48,"body":"is, to some degree, you can"},{"speaker":"Dr. Eric Helms","startTime":2186.48,"endTime":2190.17,"body":"teach that. But you kind of have"},{"speaker":"Dr. Eric Helms","startTime":2186.48,"endTime":2190.17,"body":"to take your late stage"},{"speaker":"Dr. Eric Helms","startTime":2190.2,"endTime":2193.2,"body":"intermediate competitor, or"},{"speaker":"Dr. Eric Helms","startTime":2190.2,"endTime":2193.2,"body":"athlete or whatever, it isn't"},{"speaker":"Dr. Eric Helms","startTime":2193.2,"endTime":2196.14,"body":"that to be a competitor. And"},{"speaker":"Dr. Eric Helms","startTime":2193.2,"endTime":2196.14,"body":"then tell them that's the"},{"speaker":"Dr. Eric Helms","startTime":2196.14,"endTime":2198.7200000000003,"body":"outcome, you want to get to tell"},{"speaker":"Dr. Eric Helms","startTime":2196.14,"endTime":2198.7200000000003,"body":"them the skills you use. And the"},{"speaker":"Dr. Eric Helms","startTime":2198.7200000000003,"endTime":2202.65,"body":"guard, you need to try this. You"},{"speaker":"Dr. Eric Helms","startTime":2198.7200000000003,"endTime":2202.65,"body":"know, like you give a broader"},{"speaker":"Dr. Eric Helms","startTime":2202.65,"endTime":2206.07,"body":"range and you tell them, if you"},{"speaker":"Dr. Eric Helms","startTime":2202.65,"endTime":2206.07,"body":"feel like crap, like don't just,"},{"speaker":"Dr. Eric Helms","startTime":2206.34,"endTime":2209.82,"body":"you know, put on your hashtag"},{"speaker":"Dr. Eric Helms","startTime":2206.34,"endTime":2209.82,"body":"grind face, we shouldn't be"},{"speaker":"Dr. Eric Helms","startTime":2209.82,"endTime":2213.36,"body":"feeling that crap. But you need"},{"speaker":"Dr. Eric Helms","startTime":2209.82,"endTime":2213.36,"body":"to assess. So the coaching"},{"speaker":"Dr. Eric Helms","startTime":2213.36,"endTime":2216.75,"body":"process moves from being less"},{"speaker":"Dr. Eric Helms","startTime":2213.36,"endTime":2216.75,"body":"prescriptive to what you're"},{"speaker":"Dr. Eric Helms","startTime":2216.75,"endTime":2220.26,"body":"actually doing on a day to day"},{"speaker":"Dr. Eric Helms","startTime":2216.75,"endTime":2220.26,"body":"basis, to more auto regulated,"},{"speaker":"Dr. Eric Helms","startTime":2220.29,"endTime":2223.38,"body":"and that encouraging them. Use"},{"speaker":"Dr. Eric Helms","startTime":2220.29,"endTime":2223.38,"body":"your intuition and your"},{"speaker":"Dr. Eric Helms","startTime":2223.38,"endTime":2225.75,"body":"knowledge and experience to get"},{"speaker":"Dr. Eric Helms","startTime":2223.38,"endTime":2225.75,"body":"to the best outcome. And that's"},{"speaker":"Dr. Eric Helms","startTime":2225.75,"endTime":2228.93,"body":"what Berto is doing for me. So"},{"speaker":"Dr. Eric Helms","startTime":2225.75,"endTime":2228.93,"body":"I'm working with Alberto Nunez"},{"speaker":"Dr. Eric Helms","startTime":2228.9900000000002,"endTime":2231.66,"body":"collaboration. He's like my"},{"speaker":"Dr. Eric Helms","startTime":2228.9900000000002,"endTime":2231.66,"body":"coach and has been he's my"},{"speaker":"Dr. Eric Helms","startTime":2231.66,"endTime":2235.5,"body":"colleague. And a lot of the"},{"speaker":"Dr. Eric Helms","startTime":2231.66,"endTime":2235.5,"body":"guidance he gives me is outcome"},{"speaker":"Dr. Eric Helms","startTime":2235.5,"endTime":2238.59,"body":"based. And it does change at the"},{"speaker":"Dr. Eric Helms","startTime":2235.5,"endTime":2238.59,"body":"end, this is an inevitable part,"},{"speaker":"Dr. Eric Helms","startTime":2238.62,"endTime":2241.32,"body":"like where your carb loading,"},{"speaker":"Dr. Eric Helms","startTime":2238.62,"endTime":2241.32,"body":"and you're trying to get a"},{"speaker":"Dr. Eric Helms","startTime":2241.32,"endTime":2244.05,"body":"little leaner that should"},{"speaker":"Dr. Eric Helms","startTime":2241.32,"endTime":2244.05,"body":"already shredded. So like right"},{"speaker":"Dr. Eric Helms","startTime":2244.05,"endTime":2247.77,"body":"now, this morning, he said, Hey,"},{"speaker":"Dr. Eric Helms","startTime":2244.05,"endTime":2247.77,"body":"this weekend, I want to repeat"},{"speaker":"Dr. Eric Helms","startTime":2247.77,"endTime":2251.2200000000003,"body":"the carb load we did. Because"},{"speaker":"Dr. Eric Helms","startTime":2247.77,"endTime":2251.2200000000003,"body":"four days later, you looked"},{"speaker":"Dr. Eric Helms","startTime":2251.2200000000003,"endTime":2253.86,"body":"ridiculous. And you got a little"},{"speaker":"Dr. Eric Helms","startTime":2251.2200000000003,"endTime":2253.86,"body":"tighter if we can keep using"},{"speaker":"Dr. Eric Helms","startTime":2253.86,"endTime":2258.15,"body":"that strategy. So today, higher"},{"speaker":"Dr. Eric Helms","startTime":2253.86,"endTime":2258.15,"body":"risk higher reefy than you"},{"speaker":"Dr. Eric Helms","startTime":2258.15,"endTime":2260.9700000000003,"body":"expected tomorrow a little bit"},{"speaker":"Dr. Eric Helms","startTime":2258.15,"endTime":2260.9700000000003,"body":"lower. And then we'll go for"},{"speaker":"Dr. Eric Helms","startTime":2260.9700000000003,"endTime":2264.9900000000002,"body":"three or four load. Tight type"},{"speaker":"Dr. Eric Helms","startTime":2260.9700000000003,"endTime":2264.9900000000002,"body":"tapering up. So yeah, that feels"},{"speaker":"Dr. Eric Helms","startTime":2264.9900000000002,"endTime":2268.98,"body":"like oh, all the way back to"},{"speaker":"Dr. Eric Helms","startTime":2264.9900000000002,"endTime":2268.98,"body":"2009. No, you're just three"},{"speaker":"Dr. Eric Helms","startTime":2268.98,"endTime":2271.86,"body":"weeks out from worlds. So yeah,"},{"speaker":"Dr. Eric Helms","startTime":2268.98,"endTime":2271.86,"body":"it's"},{"speaker":"Philip Pape","startTime":2271.86,"endTime":2275.19,"body":"awesome stuff."},{"speaker":"Philip Pape","startTime":2271.86,"endTime":2275.19,"body":"Yeah, what I'm even begin with"},{"speaker":"Philip Pape","startTime":2275.19,"endTime":2278.43,"body":"all this the idea of using"},{"speaker":"Philip Pape","startTime":2275.19,"endTime":2278.43,"body":"biofeedback. To learn about"},{"speaker":"Philip Pape","startTime":2278.43,"endTime":2281.13,"body":"yourself, I see that a lot with"},{"speaker":"Philip Pape","startTime":2278.43,"endTime":2281.13,"body":"individuals who aren't as"},{"speaker":"Philip Pape","startTime":2281.13,"endTime":2283.83,"body":"advanced but are at maintenance"},{"speaker":"Philip Pape","startTime":2281.13,"endTime":2283.83,"body":"right at maintenance is a good"},{"speaker":"Philip Pape","startTime":2283.83,"endTime":2286.23,"body":"time to play around with this"},{"speaker":"Philip Pape","startTime":2283.83,"endTime":2286.23,"body":"because they're not trying to"},{"speaker":"Philip Pape","startTime":2286.23,"endTime":2288.69,"body":"induce a change in one direction"},{"speaker":"Philip Pape","startTime":2286.23,"endTime":2288.69,"body":"or the other. You're not"},{"speaker":"Philip Pape","startTime":2288.69,"endTime":2291.84,"body":"experiencing massive changes in"},{"speaker":"Philip Pape","startTime":2288.69,"endTime":2291.84,"body":"your biofeedback, I see it a lot"},{"speaker":"Philip Pape","startTime":2291.84,"endTime":2296.7,"body":"with lifters, who, you know,"},{"speaker":"Philip Pape","startTime":2291.84,"endTime":2296.7,"body":"they'll say, Well, I'm, I'm"},{"speaker":"Philip Pape","startTime":2296.7,"endTime":2299.19,"body":"gaining, and I'm going at a"},{"speaker":"Philip Pape","startTime":2296.7,"endTime":2299.19,"body":"certain rate at a certain rate"},{"speaker":"Philip Pape","startTime":2299.19,"endTime":2302.4,"body":"of gain, but my lift just didn't"},{"speaker":"Philip Pape","startTime":2299.19,"endTime":2302.4,"body":"move this week, or even even"},{"speaker":"Philip Pape","startTime":2302.4,"endTime":2305.91,"body":"regressed a bit. And it's like,"},{"speaker":"Philip Pape","startTime":2302.4,"endTime":2305.91,"body":"stop looking at the macros just"},{"speaker":"Philip Pape","startTime":2305.91,"endTime":2308.64,"body":"like over consumed to give you"},{"speaker":"Philip Pape","startTime":2305.91,"endTime":2308.64,"body":"that energy, because that's what"},{"speaker":"Philip Pape","startTime":2308.64,"endTime":2311.4,"body":"worked in the past, you know,"},{"speaker":"Philip Pape","startTime":2308.64,"endTime":2311.4,"body":"oh, shit, you know, all of a"},{"speaker":"Philip Pape","startTime":2311.4,"endTime":2313.95,"body":"sudden the carbs will do for me."},{"speaker":"Philip Pape","startTime":2311.4,"endTime":2313.95,"body":"So I think it's important people"},{"speaker":"Philip Pape","startTime":2313.95,"endTime":2317.64,"body":"listening that they do build up"},{"speaker":"Philip Pape","startTime":2313.95,"endTime":2317.64,"body":"to this right track all of these"},{"speaker":"Philip Pape","startTime":2317.64,"endTime":2319.77,"body":"things, because you're tracking"},{"speaker":"Philip Pape","startTime":2317.64,"endTime":2319.77,"body":"without tracking as the way you"},{"speaker":"Philip Pape","startTime":2319.77,"endTime":2323.9700000000003,"body":"put it, you're still aware of"},{"speaker":"Philip Pape","startTime":2319.77,"endTime":2323.9700000000003,"body":"hunger, stress, satiety all"},{"speaker":"Philip Pape","startTime":2323.9700000000003,"endTime":2328.11,"body":"that? Pretty cool. Okay, thanks."},{"speaker":"Philip Pape","startTime":2323.9700000000003,"endTime":2328.11,"body":"Thanks for explaining all that."},{"speaker":"Philip Pape","startTime":2328.56,"endTime":2331.5,"body":"No worries. And that'll inform"},{"speaker":"Philip Pape","startTime":2328.56,"endTime":2331.5,"body":"my coaching as well going"},{"speaker":"Philip Pape","startTime":2331.5,"endTime":2333.48,"body":"forward. Because there's some"},{"speaker":"Philip Pape","startTime":2331.5,"endTime":2333.48,"body":"nuggets in there, can we see the"},{"speaker":"Philip Pape","startTime":2333.48,"endTime":2337.2,"body":"new muscle strength pyramids,"},{"speaker":"Philip Pape","startTime":2333.48,"endTime":2337.2,"body":"and they come out? So I wanted"},{"speaker":"Philip Pape","startTime":2337.2,"endTime":2340.92,"body":"to ask for a specific scenario"},{"speaker":"Philip Pape","startTime":2337.2,"endTime":2340.92,"body":"regarding the carb protein"},{"speaker":"Philip Pape","startTime":2340.92,"endTime":2343.41,"body":"split, because you talked about"},{"speaker":"Philip Pape","startTime":2340.92,"endTime":2343.41,"body":"minimums, which makes a lot of"},{"speaker":"Philip Pape","startTime":2343.41,"endTime":2346.8,"body":"sense. But I often get the"},{"speaker":"Philip Pape","startTime":2343.41,"endTime":2346.8,"body":"question like, Well, what about"},{"speaker":"Philip Pape","startTime":2346.8,"endTime":2350.1,"body":"the really high protein"},{"speaker":"Philip Pape","startTime":2346.8,"endTime":2350.1,"body":"approach, you know, two and a"},{"speaker":"Philip Pape","startTime":2350.1,"endTime":2352.71,"body":"half, three grams per pound, and"},{"speaker":"Philip Pape","startTime":2350.1,"endTime":2352.71,"body":"we're talking in a gaining phase"},{"speaker":"Philip Pape","startTime":2352.7400000000002,"endTime":2354.39,"body":"maintenance or gaining phase,"},{"speaker":"Philip Pape","startTime":2352.7400000000002,"endTime":2354.39,"body":"right, where you have the"},{"speaker":"Philip Pape","startTime":2354.39,"endTime":2358.38,"body":"calories, and then it bumps the"},{"speaker":"Philip Pape","startTime":2354.39,"endTime":2358.38,"body":"carbs down to what you suggested"},{"speaker":"Philip Pape","startTime":2358.38,"endTime":2362.64,"body":"is basically approaching keto"},{"speaker":"Philip Pape","startTime":2358.38,"endTime":2362.64,"body":"sub 100. How important are carbs"},{"speaker":"Philip Pape","startTime":2362.64,"endTime":2367.11,"body":"to keep that minimum? You know,"},{"speaker":"Philip Pape","startTime":2362.64,"endTime":2367.11,"body":"in that scenario, I."},{"speaker":"Dr. Eric Helms","startTime":2367.35,"endTime":2371.43,"body":"So the strategy"},{"speaker":"Dr. Eric Helms","startTime":2367.35,"endTime":2371.43,"body":"of largely come from some of the"},{"speaker":"Dr. Eric Helms","startTime":2371.43,"endTime":2375.36,"body":"Jose Antonio studies where it"},{"speaker":"Dr. Eric Helms","startTime":2371.43,"endTime":2375.36,"body":"looks like metabolic magic is"},{"speaker":"Dr. Eric Helms","startTime":2375.36,"endTime":2378.2400000000002,"body":"happening. But I think it's"},{"speaker":"Dr. Eric Helms","startTime":2375.36,"endTime":2378.2400000000002,"body":"important for you to understand"},{"speaker":"Dr. Eric Helms","startTime":2378.2400000000002,"endTime":2380.82,"body":"that these are small sample size"},{"speaker":"Dr. Eric Helms","startTime":2378.2400000000002,"endTime":2380.82,"body":"studies that people say, hey, go"},{"speaker":"Dr. Eric Helms","startTime":2380.82,"endTime":2383.79,"body":"do this. And they go out, and"},{"speaker":"Dr. Eric Helms","startTime":2380.82,"endTime":2383.79,"body":"then they just do that on my"},{"speaker":"Dr. Eric Helms","startTime":2383.79,"endTime":2387.42,"body":"fitness pal come back. And then"},{"speaker":"Dr. Eric Helms","startTime":2383.79,"endTime":2387.42,"body":"we look at the outcomes. Anytime"},{"speaker":"Dr. Eric Helms","startTime":2387.42,"endTime":2390.21,"body":"this has been more rigorously"},{"speaker":"Dr. Eric Helms","startTime":2387.42,"endTime":2390.21,"body":"and empirically tested like"},{"speaker":"Dr. Eric Helms","startTime":2390.21,"endTime":2392.82,"body":"metabolic Ward, although it"},{"speaker":"Dr. Eric Helms","startTime":2390.21,"endTime":2392.82,"body":"didn't have lifting. If you look"},{"speaker":"Dr. Eric Helms","startTime":2392.82,"endTime":2396.84,"body":"at some of braised research in"},{"speaker":"Dr. Eric Helms","startTime":2392.82,"endTime":2396.84,"body":"2012, or other studies where we,"},{"speaker":"Dr. Eric Helms","startTime":2396.87,"endTime":2400.53,"body":"you know, have higher protein"},{"speaker":"Dr. Eric Helms","startTime":2396.87,"endTime":2400.53,"body":"intakes and in gaining phases,"},{"speaker":"Dr. Eric Helms","startTime":2401.07,"endTime":2404.13,"body":"we just don't see this effect."},{"speaker":"Dr. Eric Helms","startTime":2401.07,"endTime":2404.13,"body":"So I really think what's"},{"speaker":"Dr. Eric Helms","startTime":2404.13,"endTime":2406.7400000000002,"body":"actually happening in these"},{"speaker":"Dr. Eric Helms","startTime":2404.13,"endTime":2406.7400000000002,"body":"maintenance phases as people are"},{"speaker":"Dr. Eric Helms","startTime":2406.7400000000002,"endTime":2410.31,"body":"struggling to consume those"},{"speaker":"Dr. Eric Helms","startTime":2406.7400000000002,"endTime":2410.31,"body":"loads of protein, actually not"},{"speaker":"Dr. Eric Helms","startTime":2410.31,"endTime":2414.48,"body":"getting there. And their"},{"speaker":"Dr. Eric Helms","startTime":2410.31,"endTime":2414.48,"body":"reported calorie intake is lower"},{"speaker":"Dr. Eric Helms","startTime":2414.48,"endTime":2417.57,"body":"than it actually is. And they're"},{"speaker":"Dr. Eric Helms","startTime":2414.48,"endTime":2417.57,"body":"doing some recopying. That's"},{"speaker":"Dr. Eric Helms","startTime":2417.78,"endTime":2419.61,"body":"accelerated by the fact that"},{"speaker":"Dr. Eric Helms","startTime":2417.78,"endTime":2419.61,"body":"they're coming in and out of"},{"speaker":"Dr. Eric Helms","startTime":2419.61,"endTime":2423.93,"body":"slight deficits, but the net"},{"speaker":"Dr. Eric Helms","startTime":2419.61,"endTime":2423.93,"body":"effect is some some gains there."},{"speaker":"Dr. Eric Helms","startTime":2424.32,"endTime":2428.16,"body":"I think that's a more likely"},{"speaker":"Dr. Eric Helms","startTime":2424.32,"endTime":2428.16,"body":"outcome, then tried to explain"},{"speaker":"Dr. Eric Helms","startTime":2428.19,"endTime":2431.85,"body":"the energy and take differences"},{"speaker":"Dr. Eric Helms","startTime":2428.19,"endTime":2431.85,"body":"in it. Something magical happens"},{"speaker":"Dr. Eric Helms","startTime":2431.85,"endTime":2437.07,"body":"when you go from 2.2 grams per"},{"speaker":"Dr. Eric Helms","startTime":2431.85,"endTime":2437.07,"body":"kg of protein to 3.5 That is"},{"speaker":"Dr. Eric Helms","startTime":2437.07,"endTime":2440.67,"body":"unexplainable by physics, but"},{"speaker":"Dr. Eric Helms","startTime":2437.07,"endTime":2440.67,"body":"will magically make you recover."},{"speaker":"Dr. Eric Helms","startTime":2441.33,"endTime":2446.37,"body":"I just don't think that is the"},{"speaker":"Dr. Eric Helms","startTime":2441.33,"endTime":2446.37,"body":"case. And I think for you know,"},{"speaker":"Dr. Eric Helms","startTime":2446.37,"endTime":2448.89,"body":"there's there's a saying, For"},{"speaker":"Dr. Eric Helms","startTime":2446.37,"endTime":2448.89,"body":"Extraordinary claims require"},{"speaker":"Dr. Eric Helms","startTime":2448.89,"endTime":2451.8,"body":"extraordinary evidence. And the"},{"speaker":"Dr. Eric Helms","startTime":2448.89,"endTime":2451.8,"body":"Jose Antonio studies, I love"},{"speaker":"Dr. Eric Helms","startTime":2451.8,"endTime":2458.01,"body":"them, I'm glad they exist. They"},{"speaker":"Dr. Eric Helms","startTime":2451.8,"endTime":2458.01,"body":"are small sample size, more"},{"speaker":"Dr. Eric Helms","startTime":2458.04,"endTime":2463.53,"body":"observational style, outpatient,"},{"speaker":"Dr. Eric Helms","startTime":2458.04,"endTime":2463.53,"body":"not well controlled, cool"},{"speaker":"Dr. Eric Helms","startTime":2463.53,"endTime":2467.43,"body":"studies on protein, but they're"},{"speaker":"Dr. Eric Helms","startTime":2463.53,"endTime":2467.43,"body":"there. They're not robust"},{"speaker":"Dr. Eric Helms","startTime":2467.43,"endTime":2469.53,"body":"investigations that are designed"},{"speaker":"Dr. Eric Helms","startTime":2467.43,"endTime":2469.53,"body":"to answer that question"},{"speaker":"Dr. Eric Helms","startTime":2469.53,"endTime":2471.78,"body":"definitively as to what's the"},{"speaker":"Dr. Eric Helms","startTime":2469.53,"endTime":2471.78,"body":"mechanism by what we're seeing"},{"speaker":"Dr. Eric Helms","startTime":2471.78,"endTime":2475.23,"body":"here. All we know is that, hey,"},{"speaker":"Dr. Eric Helms","startTime":2471.78,"endTime":2475.23,"body":"if you tell people to eat, you"},{"speaker":"Dr. Eric Helms","startTime":2475.23,"endTime":2478.05,"body":"know, close to two grams per"},{"speaker":"Dr. Eric Helms","startTime":2475.23,"endTime":2478.05,"body":"pound of protein, sometimes"},{"speaker":"Dr. Eric Helms","startTime":2478.05,"endTime":2479.76,"body":"they're they're not going to"},{"speaker":"Dr. Eric Helms","startTime":2478.05,"endTime":2479.76,"body":"gain weight, and there was"},{"speaker":"Dr. Eric Helms","startTime":2479.76,"endTime":2482.91,"body":"little bit of fat, and they'll"},{"speaker":"Dr. Eric Helms","startTime":2479.76,"endTime":2482.91,"body":"improve lean mass, or they'll"},{"speaker":"Dr. Eric Helms","startTime":2482.91,"endTime":2486.78,"body":"gain lean mass and very little"},{"speaker":"Dr. Eric Helms","startTime":2482.91,"endTime":2486.78,"body":"body fat. Okay, cool. But that's"},{"speaker":"Dr. Eric Helms","startTime":2486.81,"endTime":2489.66,"body":"what that's like black, but it's"},{"speaker":"Dr. Eric Helms","startTime":2486.81,"endTime":2489.66,"body":"a black box there, right? We"},{"speaker":"Dr. Eric Helms","startTime":2489.66,"endTime":2491.61,"body":"just know that. We told him to"},{"speaker":"Dr. Eric Helms","startTime":2489.66,"endTime":2491.61,"body":"do that. And that's what"},{"speaker":"Dr. Eric Helms","startTime":2491.61,"endTime":2495.69,"body":"happened. Okay. So if someone"},{"speaker":"Dr. Eric Helms","startTime":2491.61,"endTime":2495.69,"body":"wants to do that, I'm more than"},{"speaker":"Dr. Eric Helms","startTime":2495.69,"endTime":2498.96,"body":"happy to facilitate them trying."},{"speaker":"Dr. Eric Helms","startTime":2495.69,"endTime":2498.96,"body":"Nothing wrong with"},{"speaker":"Dr. Eric Helms","startTime":2498.96,"endTime":2503.52,"body":"experimenting, right? So yeah,"},{"speaker":"Dr. Eric Helms","startTime":2498.96,"endTime":2503.52,"body":"yeah. So go for it. And in my"},{"speaker":"Dr. Eric Helms","startTime":2503.52,"endTime":2508.83,"body":"experiences, those are typically"},{"speaker":"Dr. Eric Helms","startTime":2503.52,"endTime":2508.83,"body":"short lived. And people don't"},{"speaker":"Dr. Eric Helms","startTime":2508.92,"endTime":2512.91,"body":"often get what they hope out of"},{"speaker":"Dr. Eric Helms","startTime":2508.92,"endTime":2512.91,"body":"it. It but it does work. I will"},{"speaker":"Dr. Eric Helms","startTime":2512.91,"endTime":2517.17,"body":"say the instances where you have"},{"speaker":"Dr. Eric Helms","startTime":2512.91,"endTime":2517.17,"body":"athletes who struggle to not be"},{"speaker":"Dr. Eric Helms","startTime":2517.17,"endTime":2520.92,"body":"in a state of a larger surplus"},{"speaker":"Dr. Eric Helms","startTime":2517.17,"endTime":2520.92,"body":"than intended in the offseason,"},{"speaker":"Dr. Eric Helms","startTime":2520.92,"endTime":2523.41,"body":"they want to lean gain. But"},{"speaker":"Dr. Eric Helms","startTime":2520.92,"endTime":2523.41,"body":"definitely they start gaining a"},{"speaker":"Dr. Eric Helms","startTime":2523.41,"endTime":2526.77,"body":"pound a week, this can be very"},{"speaker":"Dr. Eric Helms","startTime":2523.41,"endTime":2526.77,"body":"useful. And I think it has more"},{"speaker":"Dr. Eric Helms","startTime":2526.77,"endTime":2530.25,"body":"to do with being inconvenient."},{"speaker":"Dr. Eric Helms","startTime":2526.77,"endTime":2530.25,"body":"You know, like, it is very"},{"speaker":"Dr. Eric Helms","startTime":2530.25,"endTime":2533.58,"body":"difficult to eat that amount of"},{"speaker":"Dr. Eric Helms","startTime":2530.25,"endTime":2533.58,"body":"protein, make meals, but it does"},{"speaker":"Dr. Eric Helms","startTime":2533.58,"endTime":2536.61,"body":"drive your food choices away"},{"speaker":"Dr. Eric Helms","startTime":2533.58,"endTime":2536.61,"body":"from things that are hyper"},{"speaker":"Dr. Eric Helms","startTime":2536.61,"endTime":2538.77,"body":"palatable. And it makes it hard"},{"speaker":"Dr. Eric Helms","startTime":2536.61,"endTime":2538.77,"body":"to go"},{"speaker":"Philip Pape","startTime":2538.77,"endTime":2540.69,"body":"out to eat it as"},{"speaker":"Philip Pape","startTime":2538.77,"endTime":2540.69,"body":"well, doesn't it? I mean, it"},{"speaker":"Philip Pape","startTime":2540.69,"endTime":2543.7200000000003,"body":"just makes you feel stuffed."},{"speaker":"Philip Pape","startTime":2540.69,"endTime":2543.7200000000003,"body":"Yes. And"},{"speaker":"Dr. Eric Helms","startTime":2543.87,"endTime":2546.42,"body":"I think the data"},{"speaker":"Dr. Eric Helms","startTime":2543.87,"endTime":2546.42,"body":"on really, really, really high"},{"speaker":"Dr. Eric Helms","startTime":2546.42,"endTime":2550.11,"body":"protein intakes is not super"},{"speaker":"Dr. Eric Helms","startTime":2546.42,"endTime":2550.11,"body":"clear for the long run on the"},{"speaker":"Dr. Eric Helms","startTime":2550.11,"endTime":2553.32,"body":"satiety effect that seems to"},{"speaker":"Dr. Eric Helms","startTime":2550.11,"endTime":2553.32,"body":"increase satiety, and that"},{"speaker":"Dr. Eric Helms","startTime":2553.32,"endTime":2556.59,"body":"starts to level off. That's more"},{"speaker":"Dr. Eric Helms","startTime":2553.32,"endTime":2556.59,"body":"similar to a moderate intake"},{"speaker":"Dr. Eric Helms","startTime":2556.59,"endTime":2559.56,"body":"around like a gram per pound."},{"speaker":"Dr. Eric Helms","startTime":2556.59,"endTime":2559.56,"body":"But I don't think the"},{"speaker":"Dr. Eric Helms","startTime":2559.56,"endTime":2562.95,"body":"inconvenience factor goes away."},{"speaker":"Dr. Eric Helms","startTime":2559.56,"endTime":2562.95,"body":"Like if you have to eat 350"},{"speaker":"Dr. Eric Helms","startTime":2562.95,"endTime":2566.88,"body":"grams of protein, and 150 grams"},{"speaker":"Dr. Eric Helms","startTime":2562.95,"endTime":2566.88,"body":"of carbs and 70 grams of fat per"},{"speaker":"Dr. Eric Helms","startTime":2566.88,"endTime":2570.66,"body":"day. What does that diet look"},{"speaker":"Dr. Eric Helms","startTime":2566.88,"endTime":2570.66,"body":"like? It doesn't include eating"},{"speaker":"Dr. Eric Helms","startTime":2570.66,"endTime":2573.48,"body":"out? Does it include things that"},{"speaker":"Dr. Eric Helms","startTime":2570.66,"endTime":2573.48,"body":"are really really tasty, you"},{"speaker":"Dr. Eric Helms","startTime":2573.48,"endTime":2577.53,"body":"know, there's a reason why"},{"speaker":"Dr. Eric Helms","startTime":2573.48,"endTime":2577.53,"body":"carnivore is a rage. Because"},{"speaker":"Dr. Eric Helms","startTime":2577.53,"endTime":2581.1,"body":"when you actually cut out 90% of"},{"speaker":"Dr. Eric Helms","startTime":2577.53,"endTime":2581.1,"body":"the foods you eat, yeah, you're"},{"speaker":"Dr. Eric Helms","startTime":2581.1,"endTime":2583.92,"body":"probably not going to have a"},{"speaker":"Dr. Eric Helms","startTime":2581.1,"endTime":2583.92,"body":"whole lot of GI issues in the"},{"speaker":"Dr. Eric Helms","startTime":2583.92,"endTime":2586.41,"body":"short term. And you're going to"},{"speaker":"Dr. Eric Helms","startTime":2583.92,"endTime":2586.41,"body":"be in a deficit, you're going to"},{"speaker":"Dr. Eric Helms","startTime":2586.41,"endTime":2588.63,"body":"lose weight, and you're going to"},{"speaker":"Dr. Eric Helms","startTime":2586.41,"endTime":2588.63,"body":"be covering your bases protein"},{"speaker":"Dr. Eric Helms","startTime":2588.63,"endTime":2591.69,"body":"wise. So if it's a protein"},{"speaker":"Dr. Eric Helms","startTime":2588.63,"endTime":2591.69,"body":"modified fast, you know, it's a"},{"speaker":"Dr. Eric Helms","startTime":2591.69,"endTime":2594.15,"body":"better approach than just do it"},{"speaker":"Dr. Eric Helms","startTime":2591.69,"endTime":2594.15,"body":"like the grapefruit diet, right?"},{"speaker":"Dr. Eric Helms","startTime":2594.45,"endTime":2597.66,"body":"So anyway, I find that those"},{"speaker":"Dr. Eric Helms","startTime":2594.45,"endTime":2597.66,"body":"those those approaches typically"},{"speaker":"Dr. Eric Helms","startTime":2597.66,"endTime":2601.2,"body":"are short lived. But some"},{"speaker":"Dr. Eric Helms","startTime":2597.66,"endTime":2601.2,"body":"version of it can be useful just"},{"speaker":"Dr. Eric Helms","startTime":2601.2,"endTime":2605.1,"body":"because it changes your your"},{"speaker":"Dr. Eric Helms","startTime":2601.2,"endTime":2605.1,"body":"food of options, if you're"},{"speaker":"Dr. Eric Helms","startTime":2605.1,"endTime":2608.07,"body":"someone who slides towards"},{"speaker":"Dr. Eric Helms","startTime":2605.1,"endTime":2608.07,"body":"bulking too hardcore. And if you"},{"speaker":"Dr. Eric Helms","startTime":2608.07,"endTime":2611.01,"body":"need some rules, like some"},{"speaker":"Dr. Eric Helms","startTime":2608.07,"endTime":2611.01,"body":"macros, basically, which are end"},{"speaker":"Dr. Eric Helms","startTime":2611.01,"endTime":2614.4900000000002,"body":"up being rules, de facto, they"},{"speaker":"Dr. Eric Helms","startTime":2611.01,"endTime":2614.4900000000002,"body":"don't feel like rules. But you'd"},{"speaker":"Dr. Eric Helms","startTime":2614.4900000000002,"endTime":2618.78,"body":"like to hit your target numbers."},{"speaker":"Dr. Eric Helms","startTime":2614.4900000000002,"endTime":2618.78,"body":"And that keeps you in check. You"},{"speaker":"Dr. Eric Helms","startTime":2618.78,"endTime":2621.75,"body":"go to the restaurant, you're"},{"speaker":"Dr. Eric Helms","startTime":2618.78,"endTime":2621.75,"body":"like, Okay, well, like Yeah,"},{"speaker":"Dr. Eric Helms","startTime":2621.75,"endTime":2624.3,"body":"okay, the stakes are too high of"},{"speaker":"Dr. Eric Helms","startTime":2621.75,"endTime":2624.3,"body":"fat. Alright, okay, well, the"},{"speaker":"Dr. Eric Helms","startTime":2624.3,"endTime":2627.51,"body":"car? Oh, no, no, that the"},{"speaker":"Dr. Eric Helms","startTime":2624.3,"endTime":2627.51,"body":"chicken is not enough protein,"},{"speaker":"Dr. Eric Helms","startTime":2627.51,"endTime":2629.79,"body":"but like, you have to really"},{"speaker":"Dr. Eric Helms","startTime":2627.51,"endTime":2629.79,"body":"think about, you know,"},{"speaker":"Philip Pape","startTime":2630.18,"endTime":2631.83,"body":"a big plate of"},{"speaker":"Philip Pape","startTime":2630.18,"endTime":2631.83,"body":"white fish, that's all you're"},{"speaker":"Philip Pape","startTime":2631.83,"endTime":2633.93,"body":"gonna have. Exactly. Right."},{"speaker":"Dr. Eric Helms","startTime":2634.26,"endTime":2639.36,"body":"You know, so it,"},{"speaker":"Dr. Eric Helms","startTime":2634.26,"endTime":2639.36,"body":"um, it makes things more"},{"speaker":"Dr. Eric Helms","startTime":2639.36,"endTime":2643.86,"body":"challenging to keep making that"},{"speaker":"Dr. Eric Helms","startTime":2639.36,"endTime":2643.86,"body":"same error. And that's a, if"},{"speaker":"Dr. Eric Helms","startTime":2643.86,"endTime":2648.51,"body":"that works, go for it. But"},{"speaker":"Dr. Eric Helms","startTime":2643.86,"endTime":2648.51,"body":"generally, in that situation, I"},{"speaker":"Dr. Eric Helms","startTime":2648.51,"endTime":2651.69,"body":"would encourage the person"},{"speaker":"Dr. Eric Helms","startTime":2648.51,"endTime":2651.69,"body":"towards something maybe a little"},{"speaker":"Dr. Eric Helms","startTime":2651.69,"endTime":2655.08,"body":"more moderate. And just make"},{"speaker":"Dr. Eric Helms","startTime":2651.69,"endTime":2655.08,"body":"sure that they weren't under any"},{"speaker":"Dr. Eric Helms","startTime":2655.08,"endTime":2658.59,"body":"illusions of like the magic of"},{"speaker":"Dr. Eric Helms","startTime":2655.08,"endTime":2658.59,"body":"protein, probably have a similar"},{"speaker":"Dr. Eric Helms","startTime":2658.59,"endTime":2661.14,"body":"conversation that we just had"},{"speaker":"Dr. Eric Helms","startTime":2658.59,"endTime":2661.14,"body":"from asking more questions like,"},{"speaker":"Dr. Eric Helms","startTime":2661.17,"endTime":2663.66,"body":"you know, this isn't a"},{"speaker":"Dr. Eric Helms","startTime":2661.17,"endTime":2663.66,"body":"consultation. But yeah, what"},{"speaker":"Philip Pape","startTime":2663.66,"endTime":2666.9,"body":"about the illusions"},{"speaker":"Philip Pape","startTime":2663.66,"endTime":2666.9,"body":"of the, the anti magic of carbs,"},{"speaker":"Philip Pape","startTime":2666.9,"endTime":2669.42,"body":"so to speak, or the anti"},{"speaker":"Philip Pape","startTime":2666.9,"endTime":2669.42,"body":"catabolic effects of carbs? Like"},{"speaker":"Philip Pape","startTime":2669.42,"endTime":2672.69,"body":"are isn't someone missing out"},{"speaker":"Philip Pape","startTime":2669.42,"endTime":2672.69,"body":"significantly when they're when"},{"speaker":"Philip Pape","startTime":2672.69,"endTime":2675.0,"body":"they could be eating three or"},{"speaker":"Philip Pape","startTime":2672.69,"endTime":2675.0,"body":"400? And they're eating 80? Or"},{"speaker":"Philip Pape","startTime":2675.0,"endTime":2675.39,"body":"100?"},{"speaker":"Dr. Eric Helms","startTime":2675.78,"endTime":2678.06,"body":"You know, to be"},{"speaker":"Dr. Eric Helms","startTime":2675.78,"endTime":2678.06,"body":"honest, I'll tell you what, this"},{"speaker":"Dr. Eric Helms","startTime":2678.06,"endTime":2681.0,"body":"is basically a scenario when"},{"speaker":"Dr. Eric Helms","startTime":2678.06,"endTime":2681.0,"body":"you're eating, let's say 350"},{"speaker":"Dr. Eric Helms","startTime":2681.0,"endTime":2686.34,"body":"grams of protein, and 150 grams"},{"speaker":"Dr. Eric Helms","startTime":2681.0,"endTime":2686.34,"body":"of carbs, instead of swapping"},{"speaker":"Dr. Eric Helms","startTime":2686.34,"endTime":2690.18,"body":"it. It's, it's basically saying,"},{"speaker":"Dr. Eric Helms","startTime":2686.34,"endTime":2690.18,"body":"Hey, I like to get in my in my"},{"speaker":"Dr. Eric Helms","startTime":2690.18,"endTime":2693.27,"body":"car door by rolling down the"},{"speaker":"Dr. Eric Helms","startTime":2690.18,"endTime":2693.27,"body":"window and the jump through,"},{"speaker":"Dr. Eric Helms","startTime":2693.81,"endTime":2698.31,"body":"right? Because you're, you're"},{"speaker":"Dr. Eric Helms","startTime":2693.81,"endTime":2698.31,"body":"asking, Hey, liver, how much can"},{"speaker":"Dr. Eric Helms","startTime":2698.31,"endTime":2702.42,"body":"you have regulate? You know,"},{"speaker":"Dr. Eric Helms","startTime":2698.31,"endTime":2702.42,"body":"gluconeogenesis? Like, how much"},{"speaker":"Dr. Eric Helms","startTime":2702.45,"endTime":2704.73,"body":"how much can you convert to"},{"speaker":"Dr. Eric Helms","startTime":2702.45,"endTime":2704.73,"body":"protein, and it's pretty good."},{"speaker":"Dr. Eric Helms","startTime":2704.76,"endTime":2707.43,"body":"Like, like, you can actually get"},{"speaker":"Dr. Eric Helms","startTime":2704.76,"endTime":2707.43,"body":"to the point where, you know,"},{"speaker":"Dr. Eric Helms","startTime":2707.43,"endTime":2710.64,"body":"like, 40% of your, your"},{"speaker":"Dr. Eric Helms","startTime":2707.43,"endTime":2710.64,"body":"carbohydrate is getting produced"},{"speaker":"Dr. Eric Helms","startTime":2710.67,"endTime":2714.39,"body":"from protein conversion. There's"},{"speaker":"Dr. Eric Helms","startTime":2710.67,"endTime":2714.39,"body":"some paper, theoretical bills,"},{"speaker":"Dr. Eric Helms","startTime":2714.39,"endTime":2716.4900000000002,"body":"burrowing man, which always"},{"speaker":"Dr. Eric Helms","startTime":2714.39,"endTime":2716.4900000000002,"body":"stands out in my mind, because"},{"speaker":"Dr. Eric Helms","startTime":2716.4900000000002,"endTime":2718.92,"body":"it kind of has these questions"},{"speaker":"Dr. Eric Helms","startTime":2716.4900000000002,"endTime":2718.92,"body":"about like the upper end"},{"speaker":"Dr. Eric Helms","startTime":2718.92,"endTime":2723.15,"body":"thresholds of theoretical"},{"speaker":"Dr. Eric Helms","startTime":2718.92,"endTime":2723.15,"body":"protein intake and humans. So"},{"speaker":"Dr. Eric Helms","startTime":2723.18,"endTime":2725.28,"body":"you know, I generally present"},{"speaker":"Dr. Eric Helms","startTime":2723.18,"endTime":2725.28,"body":"protein as something that's not"},{"speaker":"Dr. Eric Helms","startTime":2725.28,"endTime":2727.5,"body":"a metabolic substrate,"},{"speaker":"Dr. Eric Helms","startTime":2725.28,"endTime":2727.5,"body":"primarily, it's for structural"},{"speaker":"Dr. Eric Helms","startTime":2727.5,"endTime":2732.12,"body":"repair. But if you give your"},{"speaker":"Dr. Eric Helms","startTime":2727.5,"endTime":2732.12,"body":"body twice what it needs in"},{"speaker":"Dr. Eric Helms","startTime":2732.12,"endTime":2736.05,"body":"protein, it's going to make a"},{"speaker":"Dr. Eric Helms","startTime":2732.12,"endTime":2736.05,"body":"lot of that into into"},{"speaker":"Dr. Eric Helms","startTime":2736.05,"endTime":2740.07,"body":"carbohydrate and, and like"},{"speaker":"Dr. Eric Helms","startTime":2736.05,"endTime":2740.07,"body":"ketone bodies like you know"},{"speaker":"Dr. Eric Helms","startTime":2740.1,"endTime":2743.76,"body":"amino acids or their ketogenic"},{"speaker":"Dr. Eric Helms","startTime":2740.1,"endTime":2743.76,"body":"or their glucogenic. So it's"},{"speaker":"Dr. Eric Helms","startTime":2743.76,"endTime":2746.79,"body":"gonna start making other"},{"speaker":"Dr. Eric Helms","startTime":2743.76,"endTime":2746.79,"body":"substrates from sure from that"},{"speaker":"Dr. Eric Helms","startTime":2746.79,"endTime":2750.27,"body":"cleaving off those, Amiens"},{"speaker":"Dr. Eric Helms","startTime":2746.79,"endTime":2750.27,"body":"recycling those things. And it"},{"speaker":"Dr. Eric Helms","startTime":2750.27,"endTime":2754.29,"body":"will, that's why protein has a"},{"speaker":"Dr. Eric Helms","startTime":2750.27,"endTime":2754.29,"body":"higher thermic effect of the"},{"speaker":"Dr. Eric Helms","startTime":2754.29,"endTime":2756.63,"body":"other macronutrients to ETFs a"},{"speaker":"Dr. Eric Helms","startTime":2754.29,"endTime":2756.63,"body":"little higher. That's why high"},{"speaker":"Dr. Eric Helms","startTime":2756.63,"endTime":2759.48,"body":"protein diets brought a few more"},{"speaker":"Dr. Eric Helms","startTime":2756.63,"endTime":2759.48,"body":"calories, and you would be"},{"speaker":"Dr. Eric Helms","startTime":2759.48,"endTime":2762.21,"body":"maxing that out a little bit."},{"speaker":"Dr. Eric Helms","startTime":2759.48,"endTime":2762.21,"body":"You might be gaining the systems"},{"speaker":"Dr. Eric Helms","startTime":2762.21,"endTime":2766.35,"body":"or you noticed, hey, I can"},{"speaker":"Dr. Eric Helms","startTime":2762.21,"endTime":2766.35,"body":"actually eat 100 more calories"},{"speaker":"Dr. Eric Helms","startTime":2766.35,"endTime":2769.86,"body":"when I do it like that. And I'm"},{"speaker":"Dr. Eric Helms","startTime":2766.35,"endTime":2769.86,"body":"actually, you know, eating more"},{"speaker":"Dr. Eric Helms","startTime":2769.86,"endTime":2772.62,"body":"than twice when old protein"},{"speaker":"Dr. Eric Helms","startTime":2769.86,"endTime":2772.62,"body":"intake, that might be worth it"},{"speaker":"Dr. Eric Helms","startTime":2772.62,"endTime":2774.33,"body":"to you, but it gets stuck"},{"speaker":"Dr. Eric Helms","startTime":2772.62,"endTime":2774.33,"body":"calories are really going to"},{"speaker":"Dr. Eric Helms","startTime":2774.33,"endTime":2777.6,"body":"enjoy it's another, you know,"},{"speaker":"Dr. Eric Helms","startTime":2774.33,"endTime":2777.6,"body":"ounce of whitefish on your"},{"speaker":"Dr. Eric Helms","startTime":2777.6,"endTime":2778.26,"body":"plate, right?"},{"speaker":"Philip Pape","startTime":2778.29,"endTime":2779.82,"body":"Yeah, when you're"},{"speaker":"Philip Pape","startTime":2778.29,"endTime":2779.82,"body":"probably already having a"},{"speaker":"Philip Pape","startTime":2779.82,"endTime":2784.41,"body":"challenge eating enough anyway."},{"speaker":"Philip Pape","startTime":2779.82,"endTime":2784.41,"body":"It's like gaining face. All"},{"speaker":"Philip Pape","startTime":2784.41,"endTime":2789.75,"body":"right, so straddling nutrition"},{"speaker":"Philip Pape","startTime":2784.41,"endTime":2789.75,"body":"and training here. How do I want"},{"speaker":"Philip Pape","startTime":2789.75,"endTime":2792.45,"body":"to ask this question? So imagine"},{"speaker":"Philip Pape","startTime":2789.75,"endTime":2792.45,"body":"you have a kind of an"},{"speaker":"Philip Pape","startTime":2792.45,"endTime":2794.55,"body":"intermediate athlete, which"},{"speaker":"Philip Pape","startTime":2792.45,"endTime":2794.55,"body":"probably a lot of people"},{"speaker":"Philip Pape","startTime":2794.55,"endTime":2796.29,"body":"listening to, they've gone"},{"speaker":"Philip Pape","startTime":2794.55,"endTime":2796.29,"body":"through their newbie gains,"},{"speaker":"Philip Pape","startTime":2796.29,"endTime":2799.02,"body":"maybe they're a year or two into"},{"speaker":"Philip Pape","startTime":2796.29,"endTime":2799.02,"body":"effective training, they"},{"speaker":"Philip Pape","startTime":2799.02,"endTime":2801.15,"body":"understand the basics of"},{"speaker":"Philip Pape","startTime":2799.02,"endTime":2801.15,"body":"nutrition, like you've said it,"},{"speaker":"Philip Pape","startTime":2801.63,"endTime":2806.94,"body":"and they just want to have the"},{"speaker":"Philip Pape","startTime":2801.63,"endTime":2806.94,"body":"most efficient next two years in"},{"speaker":"Philip Pape","startTime":2806.94,"endTime":2810.15,"body":"terms of physique, so let's say"},{"speaker":"Philip Pape","startTime":2806.94,"endTime":2810.15,"body":"physique specifically, is their"},{"speaker":"Philip Pape","startTime":2810.15,"endTime":2813.27,"body":"goal, not their one, our you"},{"speaker":"Philip Pape","startTime":2810.15,"endTime":2813.27,"body":"know, for sure sports production"},{"speaker":"Philip Pape","startTime":2813.27,"endTime":2815.94,"body":"or something? What would that"},{"speaker":"Philip Pape","startTime":2813.27,"endTime":2815.94,"body":"look like from a periodization"},{"speaker":"Philip Pape","startTime":2815.94,"endTime":2818.52,"body":"strategy? And I know it's like a"},{"speaker":"Philip Pape","startTime":2815.94,"endTime":2818.52,"body":"general universal thing. We're"},{"speaker":"Philip Pape","startTime":2818.52,"endTime":2821.73,"body":"talking here and everyone's"},{"speaker":"Philip Pape","startTime":2818.52,"endTime":2821.73,"body":"different. But people always"},{"speaker":"Philip Pape","startTime":2821.73,"endTime":2824.46,"body":"ask, you know, how long should I"},{"speaker":"Philip Pape","startTime":2821.73,"endTime":2824.46,"body":"be cutting? bulking? You know,"},{"speaker":"Philip Pape","startTime":2824.46,"endTime":2826.92,"body":"what, what does that look like?"},{"speaker":"Philip Pape","startTime":2824.46,"endTime":2826.92,"body":"Do I use mini cuts that whole"},{"speaker":"Philip Pape","startTime":2826.92,"endTime":2828.6,"body":"thing, I don't know, if we can"},{"speaker":"Philip Pape","startTime":2826.92,"endTime":2828.6,"body":"generalize it,"},{"speaker":"Dr. Eric Helms","startTime":2829.02,"endTime":2831.33,"body":"I think we can"},{"speaker":"Dr. Eric Helms","startTime":2829.02,"endTime":2831.33,"body":"give some constraints to help"},{"speaker":"Dr. Eric Helms","startTime":2831.33,"endTime":2835.5,"body":"people. So we recently just"},{"speaker":"Dr. Eric Helms","startTime":2831.33,"endTime":2835.5,"body":"published a paper on different"},{"speaker":"Dr. Eric Helms","startTime":2835.5,"endTime":2838.65,"body":"rates of weight gain, and"},{"speaker":"Dr. Eric Helms","startTime":2835.5,"endTime":2838.65,"body":"changes in body composition. It"},{"speaker":"Dr. Eric Helms","startTime":2838.65,"endTime":2841.23,"body":"just came out sports medicine"},{"speaker":"Dr. Eric Helms","startTime":2838.65,"endTime":2841.23,"body":"open, we had a preprint up"},{"speaker":"Dr. Eric Helms","startTime":2841.23,"endTime":2844.71,"body":"before that, open access, feel"},{"speaker":"Dr. Eric Helms","startTime":2841.23,"endTime":2844.71,"body":"free to read it. And we had"},{"speaker":"Dr. Eric Helms","startTime":2844.71,"endTime":2847.41,"body":"three different groups, one"},{"speaker":"Dr. Eric Helms","startTime":2844.71,"endTime":2847.41,"body":"group was eating at maintenance,"},{"speaker":"Dr. Eric Helms","startTime":2847.98,"endTime":2852.7200000000003,"body":"or attempting to one group was"},{"speaker":"Dr. Eric Helms","startTime":2847.98,"endTime":2852.7200000000003,"body":"an attempted 5% surplus, and one"},{"speaker":"Dr. Eric Helms","startTime":2852.7200000000003,"endTime":2856.26,"body":"group that attempted 15%"},{"speaker":"Dr. Eric Helms","startTime":2852.7200000000003,"endTime":2856.26,"body":"surplus, and they were adjusted"},{"speaker":"Dr. Eric Helms","startTime":2856.26,"endTime":2859.14,"body":"by a dietitian in real time and"},{"speaker":"Dr. Eric Helms","startTime":2856.26,"endTime":2859.14,"body":"do video consults with them"},{"speaker":"Dr. Eric Helms","startTime":2859.17,"endTime":2862.77,"body":"based upon how their weight was"},{"speaker":"Dr. Eric Helms","startTime":2859.17,"endTime":2862.77,"body":"progressing. And then we looked"},{"speaker":"Dr. Eric Helms","startTime":2862.8,"endTime":2866.19,"body":"at biceps and triceps, muscle"},{"speaker":"Dr. Eric Helms","startTime":2862.8,"endTime":2866.19,"body":"thickness and quadricep muscle"},{"speaker":"Dr. Eric Helms","startTime":2866.19,"endTime":2868.14,"body":"thickness changes, while they're"},{"speaker":"Dr. Eric Helms","startTime":2866.19,"endTime":2868.14,"body":"doing a three times per week"},{"speaker":"Dr. Eric Helms","startTime":2868.14,"endTime":2871.62,"body":"full body program aimed at"},{"speaker":"Dr. Eric Helms","startTime":2868.14,"endTime":2871.62,"body":"generating hypertrophy for eight"},{"speaker":"Dr. Eric Helms","startTime":2871.62,"endTime":2875.28,"body":"weeks. And there are some really"},{"speaker":"Dr. Eric Helms","startTime":2871.62,"endTime":2875.28,"body":"interesting findings. For one,"},{"speaker":"Dr. Eric Helms","startTime":2875.55,"endTime":2879.18,"body":"we regressed all of them, which"},{"speaker":"Dr. Eric Helms","startTime":2875.55,"endTime":2879.18,"body":"just means that we plotted all"},{"speaker":"Dr. Eric Helms","startTime":2879.18,"endTime":2883.11,"body":"of them together as one big"},{"speaker":"Dr. Eric Helms","startTime":2879.18,"endTime":2883.11,"body":"group, plotting a change in body"},{"speaker":"Dr. Eric Helms","startTime":2883.11,"endTime":2886.65,"body":"mass versus change in skinfold"},{"speaker":"Dr. Eric Helms","startTime":2883.11,"endTime":2886.65,"body":"thicknesses. So the sum of all"},{"speaker":"Dr. Eric Helms","startTime":2886.65,"endTime":2889.2,"body":"their skinfold thicknesses not a"},{"speaker":"Dr. Eric Helms","startTime":2886.65,"endTime":2889.2,"body":"derived body fat percentage, but"},{"speaker":"Dr. Eric Helms","startTime":2889.2,"endTime":2892.35,"body":"a very accurate measure of"},{"speaker":"Dr. Eric Helms","startTime":2889.2,"endTime":2892.35,"body":"subcutaneous fat added together."},{"speaker":"Dr. Eric Helms","startTime":2892.8,"endTime":2897.2400000000002,"body":"And also, all of this different"},{"speaker":"Dr. Eric Helms","startTime":2892.8,"endTime":2897.2400000000002,"body":"muscle thickness values and also"},{"speaker":"Dr. Eric Helms","startTime":2897.2400000000002,"endTime":2900.63,"body":"their water strength gates, and"},{"speaker":"Dr. Eric Helms","startTime":2897.2400000000002,"endTime":2900.63,"body":"just focusing on the gains they"},{"speaker":"Dr. Eric Helms","startTime":2900.63,"endTime":2904.8,"body":"made. The strongest predictor of"},{"speaker":"Dr. Eric Helms","startTime":2900.63,"endTime":2904.8,"body":"gaining more body weight, was"},{"speaker":"Dr. Eric Helms","startTime":2904.8,"endTime":2908.25,"body":"getting more skinful"},{"speaker":"Dr. Eric Helms","startTime":2904.8,"endTime":2908.25,"body":"thicknesses. And that was"},{"speaker":"Dr. Eric Helms","startTime":2908.28,"endTime":2911.79,"body":"explained about 50% of the"},{"speaker":"Dr. Eric Helms","startTime":2908.28,"endTime":2911.79,"body":"Marriott's in that. So if you"},{"speaker":"Dr. Eric Helms","startTime":2911.79,"endTime":2915.75,"body":"want to know, am I going to put"},{"speaker":"Dr. Eric Helms","startTime":2911.79,"endTime":2915.75,"body":"on body fat that's primarily"},{"speaker":"Dr. Eric Helms","startTime":2915.75,"endTime":2918.48,"body":"influenced, but all the things"},{"speaker":"Dr. Eric Helms","startTime":2915.75,"endTime":2918.48,"body":"you could do 50% of is"},{"speaker":"Dr. Eric Helms","startTime":2918.48,"endTime":2922.41,"body":"influenced by how large is your"},{"speaker":"Dr. Eric Helms","startTime":2918.48,"endTime":2922.41,"body":"surplus, not the content of the"},{"speaker":"Dr. Eric Helms","startTime":2922.41,"endTime":2926.4900000000002,"body":"surplus necessarily. And I would"},{"speaker":"Dr. Eric Helms","startTime":2922.41,"endTime":2926.4900000000002,"body":"guess the rest of it would be"},{"speaker":"Dr. Eric Helms","startTime":2926.52,"endTime":2928.86,"body":"related to your trading and"},{"speaker":"Dr. Eric Helms","startTime":2926.52,"endTime":2928.86,"body":"trading age and gaining"},{"speaker":"Dr. Eric Helms","startTime":2928.86,"endTime":2931.83,"body":"capacity, right, those"},{"speaker":"Dr. Eric Helms","startTime":2928.86,"endTime":2931.83,"body":"intangibles. But we know for"},{"speaker":"Dr. Eric Helms","startTime":2931.83,"endTime":2933.69,"body":"sure that if you put put"},{"speaker":"Dr. Eric Helms","startTime":2931.83,"endTime":2933.69,"body":"yourself in a big surplus,"},{"speaker":"Dr. Eric Helms","startTime":2933.69,"endTime":2937.77,"body":"you're more likely to gain body"},{"speaker":"Dr. Eric Helms","startTime":2933.69,"endTime":2937.77,"body":"fat. Another thing we found was"},{"speaker":"Dr. Eric Helms","startTime":2937.77,"endTime":2941.1,"body":"that there was a very, very,"},{"speaker":"Dr. Eric Helms","startTime":2937.77,"endTime":2941.1,"body":"very weak relationship with"},{"speaker":"Dr. Eric Helms","startTime":2941.1,"endTime":2945.15,"body":"putting on slightly more bicep"},{"speaker":"Dr. Eric Helms","startTime":2941.1,"endTime":2945.15,"body":"muscle thickness, but not quads,"},{"speaker":"Dr. Eric Helms","startTime":2945.7200000000003,"endTime":2948.6,"body":"and also not triceps. And it's"},{"speaker":"Dr. Eric Helms","startTime":2945.7200000000003,"endTime":2948.6,"body":"not because the biceps are"},{"speaker":"Dr. Eric Helms","startTime":2948.6,"endTime":2951.0,"body":"magic. It's just when you look"},{"speaker":"Dr. Eric Helms","startTime":2948.6,"endTime":2951.0,"body":"at the training program, I wrote"},{"speaker":"Dr. Eric Helms","startTime":2951.36,"endTime":2953.82,"body":"that the biceps out of all the"},{"speaker":"Dr. Eric Helms","startTime":2951.36,"endTime":2953.82,"body":"muscle groups that we measured,"},{"speaker":"Dr. Eric Helms","startTime":2953.85,"endTime":2956.82,"body":"got the most trading volume, and"},{"speaker":"Dr. Eric Helms","startTime":2953.85,"endTime":2956.82,"body":"it was going to fail your most"},{"speaker":"Dr. Eric Helms","startTime":2956.82,"endTime":2960.51,"body":"of the time. So if you are"},{"speaker":"Dr. Eric Helms","startTime":2956.82,"endTime":2960.51,"body":"pushing pretty hard to grow a"},{"speaker":"Dr. Eric Helms","startTime":2960.51,"endTime":2963.45,"body":"certain muscle group, it's gonna"},{"speaker":"Dr. Eric Helms","startTime":2960.51,"endTime":2963.45,"body":"have a little more gating"},{"speaker":"Dr. Eric Helms","startTime":2963.45,"endTime":2966.81,"body":"potential. If you will, then you"},{"speaker":"Dr. Eric Helms","startTime":2963.45,"endTime":2966.81,"body":"could, you know, but not that"},{"speaker":"Dr. Eric Helms","startTime":2966.81,"endTime":2970.41,"body":"much. I mean, we're talking."},{"speaker":"Dr. Eric Helms","startTime":2966.81,"endTime":2970.41,"body":"There's 10 times the strength of"},{"speaker":"Dr. Eric Helms","startTime":2970.41,"endTime":2974.2200000000003,"body":"evidence we used to Bayesian,"},{"speaker":"Dr. Eric Helms","startTime":2970.41,"endTime":2974.2200000000003,"body":"the Bayes factor, it was like 14"},{"speaker":"Dr. Eric Helms","startTime":2974.2200000000003,"endTime":2976.89,"body":"point something versus 1.4,"},{"speaker":"Dr. Eric Helms","startTime":2974.2200000000003,"endTime":2976.89,"body":"which is just kind of like an"},{"speaker":"Dr. Eric Helms","startTime":2976.89,"endTime":2979.68,"body":"odds ratio, meaning that, hey,"},{"speaker":"Dr. Eric Helms","startTime":2976.89,"endTime":2979.68,"body":"if you're in a larger surplus,"},{"speaker":"Dr. Eric Helms","startTime":2979.68,"endTime":2982.14,"body":"you're 1.4 times more likely"},{"speaker":"Dr. Eric Helms","startTime":2979.68,"endTime":2982.14,"body":"than someone at a smaller"},{"speaker":"Dr. Eric Helms","startTime":2982.14,"endTime":2985.17,"body":"surplus in the study to put on"},{"speaker":"Dr. Eric Helms","startTime":2982.14,"endTime":2985.17,"body":"more biceps thickness, but"},{"speaker":"Dr. Eric Helms","startTime":2985.17,"endTime":2988.08,"body":"you're 14 times more likely to"},{"speaker":"Dr. Eric Helms","startTime":2985.17,"endTime":2988.08,"body":"put on more skinful thickness."},{"speaker":"Dr. Eric Helms","startTime":2988.65,"endTime":2993.18,"body":"Yeah. Yeah. So. So it's"},{"speaker":"Dr. Eric Helms","startTime":2988.65,"endTime":2993.18,"body":"certainly a lot of variance"},{"speaker":"Dr. Eric Helms","startTime":2993.45,"endTime":2998.31,"body":"between individuals. But yeah,"},{"speaker":"Dr. Eric Helms","startTime":2993.45,"endTime":2998.31,"body":"so training hard is important in"},{"speaker":"Dr. Eric Helms","startTime":2998.31,"endTime":3000.44,"body":"dropping it too large of a"},{"speaker":"Dr. Eric Helms","startTime":2998.31,"endTime":3000.44,"body":"surplus is important for not"},{"speaker":"Dr. Eric Helms","startTime":3000.44,"endTime":3004.64,"body":"accumulating unnecessary fat"},{"speaker":"Dr. Eric Helms","startTime":3000.44,"endTime":3004.64,"body":"gain, right? Now, it'd be easy"},{"speaker":"Dr. Eric Helms","startTime":3004.64,"endTime":3006.65,"body":"to go okay, well, then,"},{"speaker":"Dr. Eric Helms","startTime":3004.64,"endTime":3006.65,"body":"therefore, you should be closer"},{"speaker":"Dr. Eric Helms","startTime":3006.65,"endTime":3009.5,"body":"to that 5% surplus. And, you"},{"speaker":"Dr. Eric Helms","startTime":3006.65,"endTime":3009.5,"body":"know, maybe you could just try"},{"speaker":"Dr. Eric Helms","startTime":3009.5,"endTime":3011.9,"body":"made gaining made to gain TT,"},{"speaker":"Dr. Eric Helms","startTime":3009.5,"endTime":3011.9,"body":"whatever you want to call it."},{"speaker":"Dr. Eric Helms","startTime":3012.32,"endTime":3015.11,"body":"But the problem with that is"},{"speaker":"Dr. Eric Helms","startTime":3012.32,"endTime":3015.11,"body":"that that's hard advice to"},{"speaker":"Dr. Eric Helms","startTime":3015.11,"endTime":3019.1,"body":"follow. And this came, we looked"},{"speaker":"Dr. Eric Helms","startTime":3015.11,"endTime":3019.1,"body":"at our nutritional data, so we"},{"speaker":"Dr. Eric Helms","startTime":3019.1,"endTime":3023.03,"body":"had a 5% surplus group 15%"},{"speaker":"Dr. Eric Helms","startTime":3019.1,"endTime":3023.03,"body":"surplus group, and we regress"},{"speaker":"Dr. Eric Helms","startTime":3023.03,"endTime":3026.57,"body":"them as one big group, which was"},{"speaker":"Dr. Eric Helms","startTime":3023.03,"endTime":3026.57,"body":"useful. And the reason we had to"},{"speaker":"Dr. Eric Helms","startTime":3026.57,"endTime":3030.5,"body":"do that is because the 5% and"},{"speaker":"Dr. Eric Helms","startTime":3026.57,"endTime":3030.5,"body":"the 15% group had the same mean"},{"speaker":"Dr. Eric Helms","startTime":3030.5,"endTime":3034.67,"body":"body weight change, meaning that"},{"speaker":"Dr. Eric Helms","startTime":3030.5,"endTime":3034.67,"body":"it's really hard for people to"},{"speaker":"Dr. Eric Helms","startTime":3034.67,"endTime":3038.69,"body":"follow up Very, very specific"},{"speaker":"Dr. Eric Helms","startTime":3034.67,"endTime":3038.69,"body":"surplus. Yeah. So yeah, so on"},{"speaker":"Dr. Eric Helms","startTime":3038.69,"endTime":3041.84,"body":"average, not everyone, but on"},{"speaker":"Dr. Eric Helms","startTime":3038.69,"endTime":3041.84,"body":"average, a 5% surplus turned"},{"speaker":"Dr. Eric Helms","startTime":3041.84,"endTime":3045.7400000000002,"body":"into a 50% surplus, right. And"},{"speaker":"Dr. Eric Helms","startTime":3041.84,"endTime":3045.7400000000002,"body":"the 50% surplus had some people"},{"speaker":"Dr. Eric Helms","startTime":3045.7400000000002,"endTime":3051.4700000000003,"body":"who are in a 15, we're at a 5%"},{"speaker":"Dr. Eric Helms","startTime":3045.7400000000002,"endTime":3051.4700000000003,"body":"surplus. So the precision there"},{"speaker":"Dr. Eric Helms","startTime":3051.5,"endTime":3053.9900000000002,"body":"is in the CELT, like we didn't"},{"speaker":"Dr. Eric Helms","startTime":3051.5,"endTime":3053.9900000000002,"body":"have a familiarization phase, it"},{"speaker":"Dr. Eric Helms","startTime":3053.9900000000002,"endTime":3057.26,"body":"wasn't like they didn't have you"},{"speaker":"Dr. Eric Helms","startTime":3053.9900000000002,"endTime":3057.26,"body":"know, a dietician guiding them."},{"speaker":"Dr. Eric Helms","startTime":3057.56,"endTime":3060.65,"body":"They had the equivalent of like"},{"speaker":"Dr. Eric Helms","startTime":3057.56,"endTime":3060.65,"body":"one on one coaching like you and"},{"speaker":"Dr. Eric Helms","startTime":3060.65,"endTime":3063.56,"body":"I would provide online. And some"},{"speaker":"Dr. Eric Helms","startTime":3060.65,"endTime":3063.56,"body":"of the some of the people in the"},{"speaker":"Dr. Eric Helms","startTime":3063.56,"endTime":3067.88,"body":"study were pretty advanced. So"},{"speaker":"Dr. Eric Helms","startTime":3063.56,"endTime":3067.88,"body":"it wasn't for it just being a"},{"speaker":"Dr. Eric Helms","startTime":3067.88,"endTime":3069.77,"body":"bunch of random soccer moms"},{"speaker":"Dr. Eric Helms","startTime":3067.88,"endTime":3069.77,"body":"doing something they had never"},{"speaker":"Dr. Eric Helms","startTime":3069.77,"endTime":3077.39,"body":"done before. Right. And sorry,"},{"speaker":"Dr. Eric Helms","startTime":3069.77,"endTime":3077.39,"body":"pickup soccer mom felt that"},{"speaker":"Dr. Eric Helms","startTime":3077.39,"endTime":3079.9700000000003,"body":"like, oh, man, there's a bunch"},{"speaker":"Dr. Eric Helms","startTime":3077.39,"endTime":3079.9700000000003,"body":"of tracking, I don't know why it"},{"speaker":"Dr. Eric Helms","startTime":3079.9700000000003,"endTime":3083.3,"body":"has to be, you know, soccer"},{"speaker":"Dr. Eric Helms","startTime":3079.9700000000003,"endTime":3083.3,"body":"balls, please. Just got these"},{"speaker":"Dr. Eric Helms","startTime":3083.3,"endTime":3087.56,"body":"internal biases against the"},{"speaker":"Dr. Eric Helms","startTime":3083.3,"endTime":3087.56,"body":"soccer mom. So I apologize. But"},{"speaker":"Dr. Eric Helms","startTime":3087.56,"endTime":3092.93,"body":"um, so anyway, the I think the"},{"speaker":"Dr. Eric Helms","startTime":3087.56,"endTime":3092.93,"body":"lesson here is that you do need"},{"speaker":"Dr. Eric Helms","startTime":3092.93,"endTime":3095.63,"body":"to figure out what's feasible"},{"speaker":"Dr. Eric Helms","startTime":3092.93,"endTime":3095.63,"body":"first. And that's going to"},{"speaker":"Dr. Eric Helms","startTime":3095.63,"endTime":3097.76,"body":"dictate your approach. Because"},{"speaker":"Dr. Eric Helms","startTime":3095.63,"endTime":3097.76,"body":"if you're working with a"},{"speaker":"Dr. Eric Helms","startTime":3097.76,"endTime":3101.81,"body":"bodybuilder, sure, you can say,"},{"speaker":"Dr. Eric Helms","startTime":3097.76,"endTime":3101.81,"body":"hey, I want a 5% surplus. And I"},{"speaker":"Dr. Eric Helms","startTime":3101.81,"endTime":3104.18,"body":"want you to only get a pound a"},{"speaker":"Dr. Eric Helms","startTime":3101.81,"endTime":3104.18,"body":"month. But if you're working"},{"speaker":"Dr. Eric Helms","startTime":3104.18,"endTime":3106.94,"body":"with your general fitness"},{"speaker":"Dr. Eric Helms","startTime":3104.18,"endTime":3106.94,"body":"enthusiast, that might turn into"},{"speaker":"Dr. Eric Helms","startTime":3106.94,"endTime":3108.86,"body":"two pounds a month anyway, and"},{"speaker":"Dr. Eric Helms","startTime":3106.94,"endTime":3108.86,"body":"then they just feel like they're"},{"speaker":"Dr. Eric Helms","startTime":3108.86,"endTime":3112.82,"body":"failing. So then you go, Okay,"},{"speaker":"Dr. Eric Helms","startTime":3108.86,"endTime":3112.82,"body":"well, what's the slowest rate we"},{"speaker":"Dr. Eric Helms","startTime":3112.82,"endTime":3116.12,"body":"can gain reasonably, if it's"},{"speaker":"Dr. Eric Helms","startTime":3112.82,"endTime":3116.12,"body":"appropriate for the person's"},{"speaker":"Dr. Eric Helms","startTime":3116.12,"endTime":3117.98,"body":"goal. So like, if they're an"},{"speaker":"Dr. Eric Helms","startTime":3116.12,"endTime":3117.98,"body":"intermediate, you probably want"},{"speaker":"Dr. Eric Helms","startTime":3117.98,"endTime":3120.02,"body":"a little bit slower, just"},{"speaker":"Dr. Eric Helms","startTime":3117.98,"endTime":3120.02,"body":"because it'll put on body fat."},{"speaker":"Dr. Eric Helms","startTime":3120.26,"endTime":3123.65,"body":"But it's also going to create a"},{"speaker":"Dr. Eric Helms","startTime":3120.26,"endTime":3123.65,"body":"good environment for gains. And"},{"speaker":"Dr. Eric Helms","startTime":3123.65,"endTime":3126.44,"body":"then from there, that'll dictate"},{"speaker":"Dr. Eric Helms","startTime":3123.65,"endTime":3126.44,"body":"your cutting schedule, because"},{"speaker":"Dr. Eric Helms","startTime":3126.44,"endTime":3129.35,"body":"like How high should I get it?"},{"speaker":"Dr. Eric Helms","startTime":3126.44,"endTime":3129.35,"body":"So it might be something like"},{"speaker":"Dr. Eric Helms","startTime":3129.38,"endTime":3135.17,"body":"four months of being in like a"},{"speaker":"Dr. Eric Helms","startTime":3129.38,"endTime":3135.17,"body":"gaining phase, and then a one"},{"speaker":"Dr. Eric Helms","startTime":3135.17,"endTime":3138.95,"body":"month mini cut? That's probably"},{"speaker":"Dr. Eric Helms","startTime":3135.17,"endTime":3138.95,"body":"the the highest ratio of cutting"},{"speaker":"Dr. Eric Helms","startTime":3138.98,"endTime":3141.95,"body":"to getting I would have to see"},{"speaker":"Dr. Eric Helms","startTime":3138.98,"endTime":3141.95,"body":"have more time to do it. And"},{"speaker":"Dr. Eric Helms","startTime":3141.95,"endTime":3144.02,"body":"ideally, I'd like to be less"},{"speaker":"Dr. Eric Helms","startTime":3141.95,"endTime":3144.02,"body":"frequently that that"},{"speaker":"Philip Pape","startTime":3144.14,"endTime":3145.9700000000003,"body":"less regularly"},{"speaker":"Philip Pape","startTime":3144.14,"endTime":3145.9700000000003,"body":"meeting me want to stretch"},{"speaker":"Philip Pape","startTime":3145.9700000000003,"endTime":3149.27,"body":"everything out six months and"},{"speaker":"Philip Pape","startTime":3145.9700000000003,"endTime":3149.27,"body":"building to like a six week mini"},{"speaker":"Philip Pape","startTime":3149.27,"endTime":3149.9,"body":"cut or something."},{"speaker":"Dr. Eric Helms","startTime":3150.35,"endTime":3152.39,"body":"Yeah, or even"},{"speaker":"Dr. Eric Helms","startTime":3150.35,"endTime":3152.39,"body":"just a month, because that means"},{"speaker":"Dr. Eric Helms","startTime":3152.39,"endTime":3157.85,"body":"they gave us that period, right?"},{"speaker":"Dr. Eric Helms","startTime":3152.39,"endTime":3157.85,"body":"And also, there's other factors"},{"speaker":"Dr. Eric Helms","startTime":3157.85,"endTime":3160.04,"body":"is going to impact this. So it's"},{"speaker":"Dr. Eric Helms","startTime":3157.85,"endTime":3160.04,"body":"basically how close do we think"},{"speaker":"Dr. Eric Helms","startTime":3160.04,"endTime":3162.2,"body":"you already are genetic ceiling?"},{"speaker":"Dr. Eric Helms","startTime":3160.04,"endTime":3162.2,"body":"And then what's your current"},{"speaker":"Dr. Eric Helms","startTime":3162.2,"endTime":3164.15,"body":"body fat level? And how"},{"speaker":"Dr. Eric Helms","startTime":3162.2,"endTime":3164.15,"body":"comfortable are you with it?"},{"speaker":"Dr. Eric Helms","startTime":3164.63,"endTime":3167.78,"body":"Because if someone's relatively"},{"speaker":"Dr. Eric Helms","startTime":3164.63,"endTime":3167.78,"body":"high in body fat, the answer may"},{"speaker":"Dr. Eric Helms","startTime":3167.78,"endTime":3170.87,"body":"just be we do a conservative"},{"speaker":"Dr. Eric Helms","startTime":3167.78,"endTime":3170.87,"body":"cut. And we know that they're"},{"speaker":"Dr. Eric Helms","startTime":3170.87,"endTime":3173.96,"body":"going to have a good chance of"},{"speaker":"Dr. Eric Helms","startTime":3170.87,"endTime":3173.96,"body":"actually putting on muscle mass,"},{"speaker":"Dr. Eric Helms","startTime":3173.96,"endTime":3176.81,"body":"they'll probably recap quite"},{"speaker":"Dr. Eric Helms","startTime":3173.96,"endTime":3176.81,"body":"well. And if they're a newbie,"},{"speaker":"Dr. Eric Helms","startTime":3177.08,"endTime":3179.03,"body":"they're probably going to read"},{"speaker":"Dr. Eric Helms","startTime":3177.08,"endTime":3179.03,"body":"and let's say they they're"},{"speaker":"Dr. Eric Helms","startTime":3179.03,"endTime":3181.4900000000002,"body":"higher body fat than they"},{"speaker":"Dr. Eric Helms","startTime":3179.03,"endTime":3181.4900000000002,"body":"otherwise like to be. We could"},{"speaker":"Dr. Eric Helms","startTime":3181.4900000000002,"endTime":3183.7400000000002,"body":"also just kind of eat a"},{"speaker":"Dr. Eric Helms","startTime":3181.4900000000002,"endTime":3183.7400000000002,"body":"maintenance and let body"},{"speaker":"Dr. Eric Helms","startTime":3183.7400000000002,"endTime":3187.55,"body":"recomposition do its thing until"},{"speaker":"Dr. Eric Helms","startTime":3183.7400000000002,"endTime":3187.55,"body":"it seems like it's stopping. And"},{"speaker":"Dr. Eric Helms","startTime":3187.55,"endTime":3188.51,"body":"I think you can run across"},{"speaker":"Philip Pape","startTime":3188.51,"endTime":3189.92,"body":"someone who's What"},{"speaker":"Philip Pape","startTime":3188.51,"endTime":3189.92,"body":"about someone who's gone through"},{"speaker":"Philip Pape","startTime":3189.92,"endTime":3192.11,"body":"this. And they're like, kind of"},{"speaker":"Philip Pape","startTime":3189.92,"endTime":3192.11,"body":"at that steady state? I don't"},{"speaker":"Philip Pape","startTime":3192.11,"endTime":3195.41,"body":"know for myself 15%, body fat,"},{"speaker":"Philip Pape","startTime":3192.11,"endTime":3195.41,"body":"something like that. And they"},{"speaker":"Philip Pape","startTime":3195.41,"endTime":3198.14,"body":"just want it like what's the,"},{"speaker":"Philip Pape","startTime":3195.41,"endTime":3198.14,"body":"you know, put it on autopilot"},{"speaker":"Philip Pape","startTime":3198.14,"endTime":3200.75,"body":"for the next five years? What"},{"speaker":"Philip Pape","startTime":3198.14,"endTime":3200.75,"body":"would the cycles generally look"},{"speaker":"Philip Pape","startTime":3200.75,"endTime":3203.7200000000003,"body":"like? For most? Do you line it"},{"speaker":"Philip Pape","startTime":3200.75,"endTime":3203.7200000000003,"body":"up with the seasons and life? Is"},{"speaker":"Philip Pape","startTime":3203.7200000000003,"endTime":3206.87,"body":"that a kind of a good approach?"},{"speaker":"Philip Pape","startTime":3203.7200000000003,"endTime":3206.87,"body":"Or do you have you seen a"},{"speaker":"Philip Pape","startTime":3206.87,"endTime":3210.23,"body":"certain ratio and length of time"},{"speaker":"Philip Pape","startTime":3206.87,"endTime":3210.23,"body":"be more optimal?"},{"speaker":"Dr. Eric Helms","startTime":3210.83,"endTime":3213.7400000000002,"body":"I prefer like a"},{"speaker":"Dr. Eric Helms","startTime":3210.83,"endTime":3213.7400000000002,"body":"minimum four to one or six or"},{"speaker":"Dr. Eric Helms","startTime":3213.7400000000002,"endTime":3217.43,"body":"eight to one ratio, the slowest"},{"speaker":"Dr. Eric Helms","startTime":3213.7400000000002,"endTime":3217.43,"body":"they can gain while still being"},{"speaker":"Dr. Eric Helms","startTime":3217.43,"endTime":3221.03,"body":"able to check that they're"},{"speaker":"Dr. Eric Helms","startTime":3217.43,"endTime":3221.03,"body":"gaining and focusing more on"},{"speaker":"Dr. Eric Helms","startTime":3221.03,"endTime":3223.88,"body":"progress in the gym. So this"},{"speaker":"Dr. Eric Helms","startTime":3221.03,"endTime":3223.88,"body":"looks more like hey, having a"},{"speaker":"Dr. Eric Helms","startTime":3223.88,"endTime":3226.82,"body":"four to eight month period of"},{"speaker":"Dr. Eric Helms","startTime":3223.88,"endTime":3226.82,"body":"only getting like a pound a"},{"speaker":"Dr. Eric Helms","startTime":3226.82,"endTime":3229.85,"body":"month. And then we look up"},{"speaker":"Dr. Eric Helms","startTime":3226.82,"endTime":3229.85,"body":"really okay, we've gained, you"},{"speaker":"Dr. Eric Helms","startTime":3229.85,"endTime":3234.08,"body":"know, five to 10 pounds, how are"},{"speaker":"Dr. Eric Helms","startTime":3229.85,"endTime":3234.08,"body":"we look at? And you know, a good"},{"speaker":"Dr. Eric Helms","startTime":3234.08,"endTime":3237.23,"body":"answer for someone in that"},{"speaker":"Dr. Eric Helms","startTime":3234.08,"endTime":3237.23,"body":"scenario would be like, yeah, it"},{"speaker":"Dr. Eric Helms","startTime":3237.23,"endTime":3242.18,"body":"was probably about two thirds"},{"speaker":"Dr. Eric Helms","startTime":3237.23,"endTime":3242.18,"body":"body fat, you know. And, I mean,"},{"speaker":"Dr. Eric Helms","startTime":3242.18,"endTime":3245.3,"body":"that's incredible, right, that"},{"speaker":"Dr. Eric Helms","startTime":3242.18,"endTime":3245.3,"body":"means you put on three to four"},{"speaker":"Dr. Eric Helms","startTime":3245.3,"endTime":3250.04,"body":"pounds of muscle, you know, in"},{"speaker":"Dr. Eric Helms","startTime":3245.3,"endTime":3250.04,"body":"the better part of a year, I"},{"speaker":"Dr. Eric Helms","startTime":3250.07,"endTime":3254.15,"body":"doing that. But I think if"},{"speaker":"Dr. Eric Helms","startTime":3250.07,"endTime":3254.15,"body":"someone can do that in a"},{"speaker":"Dr. Eric Helms","startTime":3254.15,"endTime":3257.7200000000003,"body":"relatively late stage, that's"},{"speaker":"Dr. Eric Helms","startTime":3254.15,"endTime":3257.7200000000003,"body":"fantastic. And then you clean up"},{"speaker":"Dr. Eric Helms","startTime":3257.75,"endTime":3261.8,"body":"and you're rinse and repeat. And"},{"speaker":"Dr. Eric Helms","startTime":3257.75,"endTime":3261.8,"body":"it is certain points, you do get"},{"speaker":"Dr. Eric Helms","startTime":3261.8,"endTime":3265.19,"body":"to get to a place where that is"},{"speaker":"Dr. Eric Helms","startTime":3261.8,"endTime":3265.19,"body":"becoming less and less and less,"},{"speaker":"Dr. Eric Helms","startTime":3265.19,"endTime":3267.41,"body":"less possible, and you're"},{"speaker":"Dr. Eric Helms","startTime":3265.19,"endTime":3267.41,"body":"getting better and better and"},{"speaker":"Dr. Eric Helms","startTime":3267.41,"endTime":3269.78,"body":"better and better at tracking."},{"speaker":"Dr. Eric Helms","startTime":3267.41,"endTime":3269.78,"body":"And it starts to look a little"},{"speaker":"Dr. Eric Helms","startTime":3269.78,"endTime":3272.18,"body":"more individualized, and you"},{"speaker":"Dr. Eric Helms","startTime":3269.78,"endTime":3272.18,"body":"might stay lighter. And it's"},{"speaker":"Dr. Eric Helms","startTime":3272.18,"endTime":3274.88,"body":"more just about creating a good"},{"speaker":"Dr. Eric Helms","startTime":3272.18,"endTime":3274.88,"body":"trading environment and in"},{"speaker":"Dr. Eric Helms","startTime":3274.88,"endTime":3277.82,"body":"traditional environment and kind"},{"speaker":"Dr. Eric Helms","startTime":3274.88,"endTime":3277.82,"body":"of clustering into a surplus,"},{"speaker":"Dr. Eric Helms","startTime":3278.12,"endTime":3281.21,"body":"and just figuring out what"},{"speaker":"Dr. Eric Helms","startTime":3278.12,"endTime":3281.21,"body":"timeframe that looks like. And"},{"speaker":"Dr. Eric Helms","startTime":3281.21,"endTime":3285.05,"body":"then what level of precision and"},{"speaker":"Dr. Eric Helms","startTime":3281.21,"endTime":3285.05,"body":"control and structure do you"},{"speaker":"Dr. Eric Helms","startTime":3285.05,"endTime":3289.82,"body":"need to not let less than ideal"},{"speaker":"Dr. Eric Helms","startTime":3285.05,"endTime":3289.82,"body":"habits kind of take hold where"},{"speaker":"Dr. Eric Helms","startTime":3289.82,"endTime":3291.44,"body":"you're like whatever I'm not"},{"speaker":"Dr. Eric Helms","startTime":3289.82,"endTime":3291.44,"body":"trying to gain weight says"},{"speaker":"Dr. Eric Helms","startTime":3291.44,"endTime":3294.23,"body":"really matter like meal"},{"speaker":"Dr. Eric Helms","startTime":3291.44,"endTime":3294.23,"body":"frequency slips and protein"},{"speaker":"Dr. Eric Helms","startTime":3294.23,"endTime":3296.54,"body":"intake drops, like that's what"},{"speaker":"Dr. Eric Helms","startTime":3294.23,"endTime":3296.54,"body":"you want to actually avoid at"},{"speaker":"Dr. Eric Helms","startTime":3296.54,"endTime":3298.07,"body":"the advanced level. Yeah,"},{"speaker":"Philip Pape","startTime":3298.1,"endTime":3301.34,"body":"and the idea of"},{"speaker":"Philip Pape","startTime":3298.1,"endTime":3301.34,"body":"just keeping the training you"},{"speaker":"Philip Pape","startTime":3301.34,"endTime":3304.76,"body":"know, hard and sufficient the"},{"speaker":"Philip Pape","startTime":3301.34,"endTime":3304.76,"body":"whole time can can end up being"},{"speaker":"Philip Pape","startTime":3304.76,"endTime":3307.4900000000002,"body":"the holdup for a lot of folks"},{"speaker":"Philip Pape","startTime":3304.76,"endTime":3307.4900000000002,"body":"once even when say down the"},{"speaker":"Philip Pape","startTime":3307.4900000000002,"endTime":3310.16,"body":"nutrition thing because because"},{"speaker":"Philip Pape","startTime":3307.4900000000002,"endTime":3310.16,"body":"of life and the programming and"},{"speaker":"Dr. Eric Helms","startTime":3310.4900000000002,"endTime":3312.95,"body":"died at a time."},{"speaker":"Dr. Eric Helms","startTime":3310.4900000000002,"endTime":3312.95,"body":"Yeah, it is what it is for"},{"speaker":"Dr. Eric Helms","startTime":3312.95,"endTime":3316.34,"body":"advanced lifters. It's not"},{"speaker":"Dr. Eric Helms","startTime":3312.95,"endTime":3316.34,"body":"nutrition right and less there"},{"speaker":"Dr. Eric Helms","startTime":3316.37,"endTime":3318.41,"body":"because you typically don't get"},{"speaker":"Dr. Eric Helms","startTime":3316.37,"endTime":3318.41,"body":"to be an advanced lifter when"},{"speaker":"Dr. Eric Helms","startTime":3318.41,"endTime":3321.44,"body":"you chronically under eat."},{"speaker":"Dr. Eric Helms","startTime":3318.41,"endTime":3321.44,"body":"Right? You know, that actually"},{"speaker":"Dr. Eric Helms","startTime":3321.44,"endTime":3323.87,"body":"ends up holding you back. So"},{"speaker":"Dr. Eric Helms","startTime":3321.44,"endTime":3323.87,"body":"most advanced lifters that I've"},{"speaker":"Dr. Eric Helms","startTime":3323.87,"endTime":3328.31,"body":"found. They are either too big"},{"speaker":"Dr. Eric Helms","startTime":3323.87,"endTime":3328.31,"body":"if they get too heavy, or"},{"speaker":"Dr. Eric Helms","startTime":3328.31,"endTime":3330.65,"body":"they're able to maintain but"},{"speaker":"Dr. Eric Helms","startTime":3328.31,"endTime":3330.65,"body":"they're not seem to make any"},{"speaker":"Dr. Eric Helms","startTime":3330.65,"endTime":3334.94,"body":"progress. And the guys who get"},{"speaker":"Dr. Eric Helms","startTime":3330.65,"endTime":3334.94,"body":"too heavy like sometimes they"},{"speaker":"Dr. Eric Helms","startTime":3334.94,"endTime":3338.06,"body":"cut down If they see that"},{"speaker":"Dr. Eric Helms","startTime":3334.94,"endTime":3338.06,"body":"nothing changed, and then there"},{"speaker":"Dr. Eric Helms","startTime":3338.06,"endTime":3341.0,"body":"is a nutritional modification,"},{"speaker":"Dr. Eric Helms","startTime":3338.06,"endTime":3341.0,"body":"just they're happy in or in"},{"speaker":"Dr. Eric Helms","startTime":3341.0,"endTime":3343.76,"body":"general, but for the, the"},{"speaker":"Dr. Eric Helms","startTime":3341.0,"endTime":3343.76,"body":"objective goal have to be put on"},{"speaker":"Dr. Eric Helms","startTime":3343.76,"endTime":3346.88,"body":"lean mass is the same for both"},{"speaker":"Dr. Eric Helms","startTime":3343.76,"endTime":3346.88,"body":"of those two people, the person"},{"speaker":"Dr. Eric Helms","startTime":3346.88,"endTime":3349.16,"body":"who's better at not getting too"},{"speaker":"Dr. Eric Helms","startTime":3346.88,"endTime":3349.16,"body":"heavy, and kind of hangs around"},{"speaker":"Dr. Eric Helms","startTime":3349.16,"endTime":3352.91,"body":"15%, or the person who's"},{"speaker":"Dr. Eric Helms","startTime":3349.16,"endTime":3352.91,"body":"floating up to 25% of for using"},{"speaker":"Dr. Eric Helms","startTime":3352.91,"endTime":3356.09,"body":"this kind of male archetype, you"},{"speaker":"Dr. Eric Helms","startTime":3352.91,"endTime":3356.09,"body":"can add a percent to those"},{"speaker":"Dr. Eric Helms","startTime":3356.09,"endTime":3359.7200000000003,"body":"numbers for women. And in the"},{"speaker":"Dr. Eric Helms","startTime":3356.09,"endTime":3359.7200000000003,"body":"case where the person is not"},{"speaker":"Dr. Eric Helms","startTime":3359.7200000000003,"endTime":3362.87,"body":"struggling to get too heavy, I"},{"speaker":"Dr. Eric Helms","startTime":3359.7200000000003,"endTime":3362.87,"body":"would even say 10 out of 10"},{"speaker":"Dr. Eric Helms","startTime":3362.87,"endTime":3365.66,"body":"times unless it's like a sleep"},{"speaker":"Dr. Eric Helms","startTime":3362.87,"endTime":3365.66,"body":"issue or something else, if, in"},{"speaker":"Dr. Eric Helms","startTime":3365.66,"endTime":3367.37,"body":"the cases where it could be"},{"speaker":"Dr. Eric Helms","startTime":3365.66,"endTime":3367.37,"body":"nutrition or training, it's"},{"speaker":"Dr. Eric Helms","startTime":3367.4,"endTime":3373.16,"body":"always training, because, or"},{"speaker":"Dr. Eric Helms","startTime":3367.4,"endTime":3373.16,"body":"they're just done, which, which"},{"speaker":"Dr. Eric Helms","startTime":3373.16,"endTime":3375.77,"body":"does mean that we don't want to"},{"speaker":"Dr. Eric Helms","startTime":3373.16,"endTime":3375.77,"body":"ever accept that to be the case,"},{"speaker":"Dr. Eric Helms","startTime":3375.8,"endTime":3379.88,"body":"but but they could just be like,"},{"speaker":"Dr. Eric Helms","startTime":3375.8,"endTime":3379.88,"body":"you know, now it's I'm actually,"},{"speaker":"Dr. Eric Helms","startTime":3379.9700000000003,"endTime":3383.39,"body":"you know, I've been training for"},{"speaker":"Dr. Eric Helms","startTime":3379.9700000000003,"endTime":3383.39,"body":"30 years. And we're just gonna"},{"speaker":"Dr. Eric Helms","startTime":3383.42,"endTime":3386.3,"body":"focus on other aspects of the"},{"speaker":"Dr. Eric Helms","startTime":3383.42,"endTime":3386.3,"body":"process and focus on living in"},{"speaker":"Dr. Eric Helms","startTime":3386.3,"endTime":3389.06,"body":"this awesome body of built for"},{"speaker":"Dr. Eric Helms","startTime":3386.3,"endTime":3389.06,"body":"as long as possible, right,"},{"speaker":"Dr. Eric Helms","startTime":3389.09,"endTime":3392.33,"body":"yeah. But most of the time, what"},{"speaker":"Dr. Eric Helms","startTime":3389.09,"endTime":3392.33,"body":"you're doing is you're going the"},{"speaker":"Dr. Eric Helms","startTime":3392.33,"endTime":3395.54,"body":"training is obviously not"},{"speaker":"Dr. Eric Helms","startTime":3392.33,"endTime":3395.54,"body":"stimulating muscle growth,"},{"speaker":"Dr. Eric Helms","startTime":3395.63,"endTime":3398.06,"body":"because nutrition is permissive."},{"speaker":"Dr. Eric Helms","startTime":3395.63,"endTime":3398.06,"body":"Right, okay, we have an"},{"speaker":"Dr. Eric Helms","startTime":3398.06,"endTime":3401.39,"body":"environment that would support"},{"speaker":"Dr. Eric Helms","startTime":3398.06,"endTime":3401.39,"body":"growth, if growth, there was a"},{"speaker":"Dr. Eric Helms","startTime":3401.39,"endTime":3404.09,"body":"growth stimulus, but there's"},{"speaker":"Dr. Eric Helms","startTime":3401.39,"endTime":3404.09,"body":"not. So let's talk about"},{"speaker":"Dr. Eric Helms","startTime":3404.09,"endTime":3407.48,"body":"specialization cycles. Let's,"},{"speaker":"Dr. Eric Helms","startTime":3404.09,"endTime":3407.48,"body":"let's take a look at how much"},{"speaker":"Dr. Eric Helms","startTime":3407.48,"endTime":3410.36,"body":"volume you're doing per muscle"},{"speaker":"Dr. Eric Helms","startTime":3407.48,"endTime":3410.36,"body":"group, let's, let's really audit"},{"speaker":"Dr. Eric Helms","startTime":3410.36,"endTime":3413.78,"body":"your proximity to failure, let's"},{"speaker":"Dr. Eric Helms","startTime":3410.36,"endTime":3413.78,"body":"audit your recovery. Are we"},{"speaker":"Dr. Eric Helms","startTime":3413.78,"endTime":3416.57,"body":"doing too much or too little? Do"},{"speaker":"Dr. Eric Helms","startTime":3413.78,"endTime":3416.57,"body":"we need to focus on these groups"},{"speaker":"Dr. Eric Helms","startTime":3416.57,"endTime":3420.98,"body":"of muscles, not that etc. And"},{"speaker":"Dr. Eric Helms","startTime":3416.57,"endTime":3420.98,"body":"that becomes everything. So"},{"speaker":"Dr. Eric Helms","startTime":3420.98,"endTime":3425.33,"body":"focusing on training is, is it"},{"speaker":"Dr. Eric Helms","startTime":3420.98,"endTime":3425.33,"body":"because you could take early"},{"speaker":"Dr. Eric Helms","startTime":3425.33,"endTime":3427.88,"body":"stage intermediate, or late"},{"speaker":"Dr. Eric Helms","startTime":3425.33,"endTime":3427.88,"body":"stage novice and anything"},{"speaker":"Dr. Eric Helms","startTime":3427.88,"endTime":3430.67,"body":"reasonable will get them good"},{"speaker":"Dr. Eric Helms","startTime":3427.88,"endTime":3430.67,"body":"gains that you probably are"},{"speaker":"Dr. Eric Helms","startTime":3430.67,"endTime":3433.58,"body":"splitting hairs, we try to make"},{"speaker":"Dr. Eric Helms","startTime":3430.67,"endTime":3433.58,"body":"them optimal. But when you get"},{"speaker":"Dr. Eric Helms","startTime":3433.58,"endTime":3438.17,"body":"to an advanced level, like for"},{"speaker":"Dr. Eric Helms","startTime":3433.58,"endTime":3438.17,"body":"me, the difference between 2019"},{"speaker":"Dr. Eric Helms","startTime":3438.17,"endTime":3441.83,"body":"why I was close to a pro Corbin"},{"speaker":"Dr. Eric Helms","startTime":3438.17,"endTime":3441.83,"body":"didn't get it in this year. And"},{"speaker":"Dr. Eric Helms","startTime":3441.83,"endTime":3443.93,"body":"excited there were physique"},{"speaker":"Dr. Eric Helms","startTime":3441.83,"endTime":3443.93,"body":"changes beyond just getting"},{"speaker":"Dr. Eric Helms","startTime":3443.93,"endTime":3446.6,"body":"leaner, which I'm only happening"},{"speaker":"Dr. Eric Helms","startTime":3443.93,"endTime":3446.6,"body":"now I don't think I think"},{"speaker":"Dr. Eric Helms","startTime":3446.75,"endTime":3449.6,"body":"onstage last Saturday, I was as"},{"speaker":"Dr. Eric Helms","startTime":3446.75,"endTime":3449.6,"body":"late as I was at the May of"},{"speaker":"Dr. Eric Helms","startTime":3449.66,"endTime":3453.71,"body":"2019. I play second at that"},{"speaker":"Dr. Eric Helms","startTime":3449.66,"endTime":3453.71,"body":"show. And it was arguably a"},{"speaker":"Dr. Eric Helms","startTime":3453.89,"endTime":3457.28,"body":"similar competitive level of"},{"speaker":"Dr. Eric Helms","startTime":3453.89,"endTime":3457.28,"body":"show. But this one, I was second"},{"speaker":"Dr. Eric Helms","startTime":3457.28,"endTime":3460.07,"body":"overall and got a pro card. So"},{"speaker":"Dr. Eric Helms","startTime":3457.28,"endTime":3460.07,"body":"what happened. And the"},{"speaker":"Dr. Eric Helms","startTime":3460.07,"endTime":3462.5,"body":"difference was, is that I"},{"speaker":"Dr. Eric Helms","startTime":3460.07,"endTime":3462.5,"body":"probably put maybe 100 grams of"},{"speaker":"Dr. Eric Helms","startTime":3462.5,"endTime":3467.2400000000002,"body":"tissue on certain key spots, you"},{"speaker":"Dr. Eric Helms","startTime":3462.5,"endTime":3467.2400000000002,"body":"know, so I have more medial"},{"speaker":"Dr. Eric Helms","startTime":3467.2400000000002,"endTime":3471.44,"body":"delts, I had more back, I had"},{"speaker":"Dr. Eric Helms","startTime":3467.2400000000002,"endTime":3471.44,"body":"more more back with. So the back"},{"speaker":"Dr. Eric Helms","startTime":3471.44,"endTime":3475.01,"body":"with the shoulder with it really"},{"speaker":"Dr. Eric Helms","startTime":3471.44,"endTime":3475.01,"body":"from my narrow structure, it"},{"speaker":"Dr. Eric Helms","startTime":3475.01,"endTime":3477.38,"body":"makes such a huge difference."},{"speaker":"Dr. Eric Helms","startTime":3475.01,"endTime":3477.38,"body":"It's a disproportionate"},{"speaker":"Dr. Eric Helms","startTime":3477.38,"endTime":3482.84,"body":"influence on some poses, and my"},{"speaker":"Dr. Eric Helms","startTime":3477.38,"endTime":3482.84,"body":"my bodybuilding outcomes. So how"},{"speaker":"Dr. Eric Helms","startTime":3482.84,"endTime":3487.13,"body":"do you track that, you know, 100"},{"speaker":"Dr. Eric Helms","startTime":3482.84,"endTime":3487.13,"body":"reps over like, you know, so. So"},{"speaker":"Dr. Eric Helms","startTime":3487.13,"endTime":3489.5,"body":"that's the type of thing where"},{"speaker":"Dr. Eric Helms","startTime":3487.13,"endTime":3489.5,"body":"it was all down to"},{"speaker":"Dr. Eric Helms","startTime":3489.56,"endTime":3494.27,"body":"specialization cycles, training,"},{"speaker":"Dr. Eric Helms","startTime":3489.56,"endTime":3494.27,"body":"implementation, my calves also"},{"speaker":"Dr. Eric Helms","startTime":3494.27,"endTime":3495.86,"body":"improved a little bit, I was"},{"speaker":"Dr. Eric Helms","startTime":3494.27,"endTime":3495.86,"body":"still like an orthotic"},{"speaker":"Dr. Eric Helms","startTime":3495.86,"endTime":3500.36,"body":"stretching device, you know. So"},{"speaker":"Dr. Eric Helms","startTime":3495.86,"endTime":3500.36,"body":"there's a lot more that goes"},{"speaker":"Dr. Eric Helms","startTime":3500.36,"endTime":3502.73,"body":"into that side of it. When"},{"speaker":"Dr. Eric Helms","startTime":3500.36,"endTime":3502.73,"body":"you're at an advanced level."},{"speaker":"Philip Pape","startTime":3503.2400000000002,"endTime":3505.61,"body":"Yeah. So do you"},{"speaker":"Philip Pape","startTime":3503.2400000000002,"endTime":3505.61,"body":"have time for like a couple of"},{"speaker":"Philip Pape","startTime":3505.61,"endTime":3507.7400000000002,"body":"questions. One or two more? I"},{"speaker":"Philip Pape","startTime":3505.61,"endTime":3507.7400000000002,"body":"know, we're at the bottom of the"},{"speaker":"Philip Pape","startTime":3507.7400000000002,"endTime":3508.2200000000003,"body":"hour here."},{"speaker":"Dr. Eric Helms","startTime":3508.55,"endTime":3510.29,"body":"Yeah, got like"},{"speaker":"Dr. Eric Helms","startTime":3508.55,"endTime":3510.29,"body":"five minutes that we're okay."},{"speaker":"Philip Pape","startTime":3510.56,"endTime":3512.36,"body":"Yeah, it works."},{"speaker":"Philip Pape","startTime":3510.56,"endTime":3512.36,"body":"I'll take all my training"},{"speaker":"Philip Pape","startTime":3512.36,"endTime":3514.85,"body":"questions and kind of swish it"},{"speaker":"Philip Pape","startTime":3512.36,"endTime":3514.85,"body":"into one because you touched on,"},{"speaker":"Philip Pape","startTime":3515.3,"endTime":3518.03,"body":"on the key variables, right? It"},{"speaker":"Philip Pape","startTime":3515.3,"endTime":3518.03,"body":"all comes down to"},{"speaker":"Philip Pape","startTime":3518.03,"endTime":3521.9900000000002,"body":"individualization for you,"},{"speaker":"Philip Pape","startTime":3518.03,"endTime":3521.9900000000002,"body":"right? The volume, and your"},{"speaker":"Philip Pape","startTime":3521.9900000000002,"endTime":3525.8,"body":"programming and recovery and all"},{"speaker":"Philip Pape","startTime":3521.9900000000002,"endTime":3525.8,"body":"of that. Yeah. So my question is"},{"speaker":"Philip Pape","startTime":3525.8,"endTime":3528.44,"body":"for like a late intermediate, or"},{"speaker":"Philip Pape","startTime":3525.8,"endTime":3528.44,"body":"even an intermediate? Because"},{"speaker":"Philip Pape","startTime":3528.44,"endTime":3530.33,"body":"again, I think that's if you"},{"speaker":"Philip Pape","startTime":3528.44,"endTime":3530.33,"body":"think of the bell curve, right,"},{"speaker":"Philip Pape","startTime":3530.33,"endTime":3533.15,"body":"a lot of the population here."},{"speaker":"Philip Pape","startTime":3530.33,"endTime":3533.15,"body":"Yep. How do they find that sweet"},{"speaker":"Philip Pape","startTime":3533.15,"endTime":3536.39,"body":"spot without looking back and"},{"speaker":"Philip Pape","startTime":3533.15,"endTime":3536.39,"body":"thinking they wasted the last"},{"speaker":"Philip Pape","startTime":3536.39,"endTime":3539.66,"body":"two years of their lifting? How"},{"speaker":"Philip Pape","startTime":3536.39,"endTime":3539.66,"body":"do they find that individualized"},{"speaker":"Philip Pape","startTime":3539.69,"endTime":3543.4700000000003,"body":"volume, sweet spot? They're not"},{"speaker":"Philip Pape","startTime":3539.69,"endTime":3543.4700000000003,"body":"a programming guru, per se, they"},{"speaker":"Philip Pape","startTime":3543.4700000000003,"endTime":3546.4700000000003,"body":"might have a coach, but you"},{"speaker":"Philip Pape","startTime":3543.4700000000003,"endTime":3546.4700000000003,"body":"know, like, what, where is it?"},{"speaker":"Philip Pape","startTime":3546.5,"endTime":3549.98,"body":"Is it? Is it effective reps? Is"},{"speaker":"Philip Pape","startTime":3546.5,"endTime":3549.98,"body":"it you know, how you feel with"},{"speaker":"Philip Pape","startTime":3549.98,"endTime":3553.64,"body":"your biofeedback? Is it just"},{"speaker":"Philip Pape","startTime":3549.98,"endTime":3553.64,"body":"trial and error? You know, what"},{"speaker":"Philip Pape","startTime":3553.64,"endTime":3554.63,"body":"is it? Eric,"},{"speaker":"Dr. Eric Helms","startTime":3555.08,"endTime":3557.63,"body":"I think for one,"},{"speaker":"Dr. Eric Helms","startTime":3555.08,"endTime":3557.63,"body":"philosophically, you're now at a"},{"speaker":"Dr. Eric Helms","startTime":3557.63,"endTime":3559.7,"body":"point where you're entering a"},{"speaker":"Dr. Eric Helms","startTime":3557.63,"endTime":3559.7,"body":"phase where you have to be"},{"speaker":"Dr. Eric Helms","startTime":3559.7,"endTime":3563.6,"body":"willing to invest in a strategy,"},{"speaker":"Dr. Eric Helms","startTime":3559.7,"endTime":3563.6,"body":"that's going to take a while"},{"speaker":"Dr. Eric Helms","startTime":3563.6,"endTime":3567.77,"body":"that assessment pays off, and"},{"speaker":"Dr. Eric Helms","startTime":3563.6,"endTime":3567.77,"body":"know that there's no other way"},{"speaker":"Dr. Eric Helms","startTime":3567.77,"endTime":3571.31,"body":"around it. And the only other"},{"speaker":"Dr. Eric Helms","startTime":3567.77,"endTime":3571.31,"body":"way to do to go is to always be"},{"speaker":"Dr. Eric Helms","startTime":3571.31,"endTime":3574.28,"body":"looking at the graphing grader"},{"speaker":"Dr. Eric Helms","startTime":3571.31,"endTime":3574.28,"body":"and program hopping, and then"},{"speaker":"Dr. Eric Helms","startTime":3574.28,"endTime":3576.32,"body":"wasting more time than you"},{"speaker":"Dr. Eric Helms","startTime":3574.28,"endTime":3576.32,"body":"otherwise would have versus"},{"speaker":"Dr. Eric Helms","startTime":3576.32,"endTime":3579.32,"body":"committing to something for,"},{"speaker":"Dr. Eric Helms","startTime":3576.32,"endTime":3579.32,"body":"say, four months, six months,"},{"speaker":"Dr. Eric Helms","startTime":3579.59,"endTime":3582.11,"body":"seeing if it worked, and being"},{"speaker":"Dr. Eric Helms","startTime":3579.59,"endTime":3582.11,"body":"open to the idea that maybe it"},{"speaker":"Dr. Eric Helms","startTime":3582.11,"endTime":3584.42,"body":"didn't. But that's a valuable"},{"speaker":"Dr. Eric Helms","startTime":3582.11,"endTime":3584.42,"body":"lesson. So that's the"},{"speaker":"Dr. Eric Helms","startTime":3584.42,"endTime":3587.45,"body":"philosophical shift, one. The"},{"speaker":"Dr. Eric Helms","startTime":3584.42,"endTime":3587.45,"body":"second one, though, is that you"},{"speaker":"Dr. Eric Helms","startTime":3587.45,"endTime":3589.31,"body":"are going to have indicators of"},{"speaker":"Dr. Eric Helms","startTime":3587.45,"endTime":3589.31,"body":"whether or not it's working"},{"speaker":"Dr. Eric Helms","startTime":3589.31,"endTime":3594.29,"body":"along the way. And, like, it's a"},{"speaker":"Dr. Eric Helms","startTime":3589.31,"endTime":3594.29,"body":"little different if you're just"},{"speaker":"Dr. Eric Helms","startTime":3594.29,"endTime":3597.8,"body":"purely a competitive bodybuilder"},{"speaker":"Dr. Eric Helms","startTime":3594.29,"endTime":3597.8,"body":"at the advanced level. But if"},{"speaker":"Dr. Eric Helms","startTime":3597.8,"endTime":3601.4900000000002,"body":"your overall goal is this"},{"speaker":"Dr. Eric Helms","startTime":3597.8,"endTime":3601.4900000000002,"body":"progress and growth, you do want"},{"speaker":"Dr. Eric Helms","startTime":3601.4900000000002,"endTime":3604.94,"body":"to assess your trading box. And"},{"speaker":"Dr. Eric Helms","startTime":3601.4900000000002,"endTime":3604.94,"body":"over a reasonable timeframe, you"},{"speaker":"Dr. Eric Helms","startTime":3604.94,"endTime":3607.67,"body":"should be seeing performance"},{"speaker":"Dr. Eric Helms","startTime":3604.94,"endTime":3607.67,"body":"trending up in the stuff you're"},{"speaker":"Dr. Eric Helms","startTime":3607.67,"endTime":3610.37,"body":"focusing on. And let's say you"},{"speaker":"Dr. Eric Helms","startTime":3607.67,"endTime":3610.37,"body":"really missed a general"},{"speaker":"Dr. Eric Helms","startTime":3610.4,"endTime":3612.77,"body":"intermediate, you're not"},{"speaker":"Dr. Eric Helms","startTime":3610.4,"endTime":3612.77,"body":"specializing any muscle group"},{"speaker":"Dr. Eric Helms","startTime":3612.77,"endTime":3615.14,"body":"yet, you're still running, let's"},{"speaker":"Dr. Eric Helms","startTime":3612.77,"endTime":3615.14,"body":"say an upper lower split, and"},{"speaker":"Dr. Eric Helms","startTime":3615.14,"endTime":3618.17,"body":"you want generally everything to"},{"speaker":"Dr. Eric Helms","startTime":3615.14,"endTime":3618.17,"body":"grow, you should generally be"},{"speaker":"Dr. Eric Helms","startTime":3618.17,"endTime":3621.83,"body":"seeing that over the course of"},{"speaker":"Dr. Eric Helms","startTime":3618.17,"endTime":3621.83,"body":"say a mesocycle of training, say"},{"speaker":"Dr. Eric Helms","startTime":3621.83,"endTime":3625.79,"body":"six to 12 weeks of training,"},{"speaker":"Dr. Eric Helms","startTime":3621.83,"endTime":3625.79,"body":"that you're getting a fewer reps"},{"speaker":"Dr. Eric Helms","startTime":3625.9700000000003,"endTime":3629.48,"body":"or the same load to slightly"},{"speaker":"Dr. Eric Helms","startTime":3625.9700000000003,"endTime":3629.48,"body":"lower RPE and that you know your"},{"speaker":"Dr. Eric Helms","startTime":3629.51,"endTime":3633.44,"body":"eight to 15 RMS or clustering"},{"speaker":"Dr. Eric Helms","startTime":3629.51,"endTime":3633.44,"body":"upward where you can sustain"},{"speaker":"Dr. Eric Helms","startTime":3633.44,"endTime":3636.53,"body":"that same those reps across"},{"speaker":"Dr. Eric Helms","startTime":3633.44,"endTime":3636.53,"body":"multiple sets. And there should"},{"speaker":"Dr. Eric Helms","startTime":3636.53,"endTime":3640.73,"body":"be indicators that you are with"},{"speaker":"Dr. Eric Helms","startTime":3636.53,"endTime":3640.73,"body":"the same technique, able to lift"},{"speaker":"Dr. Eric Helms","startTime":3640.73,"endTime":3644.9900000000002,"body":"heavier, or for more reps, or"},{"speaker":"Dr. Eric Helms","startTime":3640.73,"endTime":3644.9900000000002,"body":"that it's getting better cleaned"},{"speaker":"Dr. Eric Helms","startTime":3644.9900000000002,"endTime":3648.71,"body":"up, like oh, like I'm going"},{"speaker":"Dr. Eric Helms","startTime":3644.9900000000002,"endTime":3648.71,"body":"increased range of motion and"},{"speaker":"Dr. Eric Helms","startTime":3648.71,"endTime":3651.71,"body":"better depth. And I'm not using"},{"speaker":"Dr. Eric Helms","startTime":3648.71,"endTime":3651.71,"body":"as much momentum, even though"},{"speaker":"Dr. Eric Helms","startTime":3651.71,"endTime":3656.93,"body":"it's the same RP and reps. And"},{"speaker":"Dr. Eric Helms","startTime":3651.71,"endTime":3656.93,"body":"if that's not happening, then I"},{"speaker":"Dr. Eric Helms","startTime":3656.93,"endTime":3659.45,"body":"would be comfortable saying, you"},{"speaker":"Dr. Eric Helms","startTime":3656.93,"endTime":3659.45,"body":"know, what you put in a solid,"},{"speaker":"Dr. Eric Helms","startTime":3660.11,"endTime":3664.01,"body":"you know, two mesocycles of"},{"speaker":"Dr. Eric Helms","startTime":3660.11,"endTime":3664.01,"body":"needed to four week blocks of"},{"speaker":"Dr. Eric Helms","startTime":3664.01,"endTime":3669.7400000000002,"body":"this training, that should be"},{"speaker":"Dr. Eric Helms","startTime":3664.01,"endTime":3669.7400000000002,"body":"resulting in at least a slight"},{"speaker":"Dr. Eric Helms","startTime":3669.7400000000002,"endTime":3672.44,"body":"majority of your lifts going up."},{"speaker":"Dr. Eric Helms","startTime":3669.7400000000002,"endTime":3672.44,"body":"And if they didn't go up at all,"},{"speaker":"Dr. Eric Helms","startTime":3672.62,"endTime":3676.64,"body":"I think then you can go back to"},{"speaker":"Dr. Eric Helms","startTime":3672.62,"endTime":3676.64,"body":"the drawing board. So that lag"},{"speaker":"Dr. Eric Helms","startTime":3676.64,"endTime":3680.63,"body":"time does start to extend out."},{"speaker":"Dr. Eric Helms","startTime":3676.64,"endTime":3680.63,"body":"But I think, because you see"},{"speaker":"Dr. Eric Helms","startTime":3680.63,"endTime":3683.12,"body":"larger changes in performance"},{"speaker":"Dr. Eric Helms","startTime":3680.63,"endTime":3683.12,"body":"than you do in your physique,"},{"speaker":"Dr. Eric Helms","startTime":3683.15,"endTime":3686.45,"body":"but they are indicating one"},{"speaker":"Dr. Eric Helms","startTime":3683.15,"endTime":3686.45,"body":"another indirectly, at least,"},{"speaker":"Dr. Eric Helms","startTime":3687.65,"endTime":3691.4,"body":"that you can not let the the"},{"speaker":"Dr. Eric Helms","startTime":3687.65,"endTime":3691.4,"body":"amount of time passed for too"},{"speaker":"Dr. Eric Helms","startTime":3691.4,"endTime":3694.73,"body":"long before you make some type"},{"speaker":"Dr. Eric Helms","startTime":3691.4,"endTime":3694.73,"body":"of change to your progress that"},{"speaker":"Dr. Eric Helms","startTime":3694.73,"endTime":3697.4,"body":"is informed by that, you know,"},{"speaker":"Dr. Eric Helms","startTime":3694.73,"endTime":3697.4,"body":"so let's say you commit you"},{"speaker":"Dr. Eric Helms","startTime":3697.4,"endTime":3700.4900000000002,"body":"guys, I'm going to try a lower"},{"speaker":"Dr. Eric Helms","startTime":3697.4,"endTime":3700.4900000000002,"body":"volume closer to failure"},{"speaker":"Dr. Eric Helms","startTime":3700.4900000000002,"endTime":3705.44,"body":"program. Awesome. Okay. At the"},{"speaker":"Dr. Eric Helms","startTime":3700.4900000000002,"endTime":3705.44,"body":"eight week mark, is it working?"},{"speaker":"Dr. Eric Helms","startTime":3705.8,"endTime":3708.2,"body":"And you're assessing your"},{"speaker":"Dr. Eric Helms","startTime":3705.8,"endTime":3708.2,"body":"progress? If not, then you go,"},{"speaker":"Dr. Eric Helms","startTime":3708.2,"endTime":3711.26,"body":"okay, maybe that wasn't it for"},{"speaker":"Dr. Eric Helms","startTime":3708.2,"endTime":3711.26,"body":"me. But now I've at least"},{"speaker":"Dr. Eric Helms","startTime":3711.26,"endTime":3713.87,"body":"explored going close to failure."},{"speaker":"Dr. Eric Helms","startTime":3711.26,"endTime":3713.87,"body":"So I'm going to try to see,"},{"speaker":"Dr. Eric Helms","startTime":3713.87,"endTime":3715.94,"body":"okay, can I keep the same"},{"speaker":"Dr. Eric Helms","startTime":3713.87,"endTime":3715.94,"body":"proximity to failure, how's my"},{"speaker":"Dr. Eric Helms","startTime":3715.94,"endTime":3720.4700000000003,"body":"recovery, I'm going to go up 20%"},{"speaker":"Dr. Eric Helms","startTime":3715.94,"endTime":3720.4700000000003,"body":"in volume, right, and then see"},{"speaker":"Dr. Eric Helms","startTime":3720.4700000000003,"endTime":3722.7200000000003,"body":"what happens. And if the only"},{"speaker":"Dr. Eric Helms","startTime":3720.4700000000003,"endTime":3722.7200000000003,"body":"thing you notice is that your"},{"speaker":"Dr. Eric Helms","startTime":3722.7200000000003,"endTime":3725.48,"body":"recovery takes a hit. And now"},{"speaker":"Dr. Eric Helms","startTime":3722.7200000000003,"endTime":3725.48,"body":"it's really hard because you"},{"speaker":"Dr. Eric Helms","startTime":3725.48,"endTime":3727.43,"body":"have to do another set on"},{"speaker":"Dr. Eric Helms","startTime":3725.48,"endTime":3727.43,"body":"everything going to failure"},{"speaker":"Dr. Eric Helms","startTime":3727.43,"endTime":3730.25,"body":"still, but you don't actually"},{"speaker":"Dr. Eric Helms","startTime":3727.43,"endTime":3730.25,"body":"make objective improvements,"},{"speaker":"Dr. Eric Helms","startTime":3730.58,"endTime":3732.98,"body":"then you redial it again, okay,"},{"speaker":"Dr. Eric Helms","startTime":3730.58,"endTime":3732.98,"body":"well, I'm gonna pull the volume"},{"speaker":"Dr. Eric Helms","startTime":3732.98,"endTime":3736.55,"body":"back even further. And I'm, or"},{"speaker":"Dr. Eric Helms","startTime":3732.98,"endTime":3736.55,"body":"rather my proximity to failure"},{"speaker":"Dr. Eric Helms","startTime":3736.55,"endTime":3740.2400000000002,"body":"back even further, I'm gonna try"},{"speaker":"Dr. Eric Helms","startTime":3736.55,"endTime":3740.2400000000002,"body":"to 123 or IR most the time. But"},{"speaker":"Dr. Eric Helms","startTime":3740.2400000000002,"endTime":3744.08,"body":"now I'm going to make another 20"},{"speaker":"Dr. Eric Helms","startTime":3740.2400000000002,"endTime":3744.08,"body":"or 30%, increase in volume, and"},{"speaker":"Dr. Eric Helms","startTime":3744.08,"endTime":3747.29,"body":"see how it goes. And you start"},{"speaker":"Dr. Eric Helms","startTime":3744.08,"endTime":3747.29,"body":"to dial it onto what works well"},{"speaker":"Dr. Eric Helms","startTime":3747.29,"endTime":3750.98,"body":"for you. And then you can apply"},{"speaker":"Dr. Eric Helms","startTime":3747.29,"endTime":3750.98,"body":"that same kind of mindset to"},{"speaker":"Dr. Eric Helms","startTime":3750.98,"endTime":3754.37,"body":"exercise selection, which I"},{"speaker":"Dr. Eric Helms","startTime":3750.98,"endTime":3754.37,"body":"think actually gives you faster"},{"speaker":"Dr. Eric Helms","startTime":3754.37,"endTime":3758.36,"body":"biofeedback and my feeling and"},{"speaker":"Dr. Eric Helms","startTime":3754.37,"endTime":3758.36,"body":"my target muscle. Is that what I"},{"speaker":"Dr. Eric Helms","startTime":3758.36,"endTime":3760.76,"body":"introduce these new exercises,"},{"speaker":"Dr. Eric Helms","startTime":3758.36,"endTime":3760.76,"body":"do I get Dom's in the place? I'm"},{"speaker":"Dr. Eric Helms","startTime":3761.03,"endTime":3764.57,"body":"supposed to get it. So there's a"},{"speaker":"Dr. Eric Helms","startTime":3761.03,"endTime":3764.57,"body":"different set of rubrics but"},{"speaker":"Dr. Eric Helms","startTime":3764.57,"endTime":3768.86,"body":"similar process. And that also,"},{"speaker":"Dr. Eric Helms","startTime":3764.57,"endTime":3768.86,"body":"hey, let me take the same amount"},{"speaker":"Dr. Eric Helms","startTime":3768.86,"endTime":3771.89,"body":"of volume, same exercise, etc,"},{"speaker":"Dr. Eric Helms","startTime":3768.86,"endTime":3771.89,"body":"and manipulate the frequency and"},{"speaker":"Dr. Eric Helms","startTime":3771.89,"endTime":3774.4700000000003,"body":"distribution throughout the"},{"speaker":"Dr. Eric Helms","startTime":3771.89,"endTime":3774.4700000000003,"body":"week, to start to see if I can"},{"speaker":"Dr. Eric Helms","startTime":3774.4700000000003,"endTime":3778.82,"body":"get the most out of my recovery"},{"speaker":"Dr. Eric Helms","startTime":3774.4700000000003,"endTime":3778.82,"body":"and get the least bleed over"},{"speaker":"Dr. Eric Helms","startTime":3778.82,"endTime":3780.32,"body":"into subsequent sessions. I"},{"speaker":"Philip Pape","startTime":3780.32,"endTime":3781.64,"body":"think that last"},{"speaker":"Philip Pape","startTime":3780.32,"endTime":3781.64,"body":"point is really important"},{"speaker":"Philip Pape","startTime":3781.64,"endTime":3783.95,"body":"because people are hearing"},{"speaker":"Philip Pape","startTime":3781.64,"endTime":3783.95,"body":"volume and they think it's up or"},{"speaker":"Philip Pape","startTime":3783.95,"endTime":3786.23,"body":"down. And what you're saying is"},{"speaker":"Philip Pape","startTime":3783.95,"endTime":3786.23,"body":"it could be the distribution of"},{"speaker":"Philip Pape","startTime":3786.23,"endTime":3788.78,"body":"the volume. Yes. And I found"},{"speaker":"Philip Pape","startTime":3786.23,"endTime":3788.78,"body":"that myself, especially in a"},{"speaker":"Philip Pape","startTime":3788.78,"endTime":3792.8,"body":"cut, going from like, three days"},{"speaker":"Philip Pape","startTime":3788.78,"endTime":3792.8,"body":"to six days actually works for"},{"speaker":"Philip Pape","startTime":3792.8,"endTime":3795.5,"body":"me, because I guess spread it"},{"speaker":"Philip Pape","startTime":3792.8,"endTime":3795.5,"body":"out even though I am working out"},{"speaker":"Philip Pape","startTime":3795.5,"endTime":3797.87,"body":"six days a week. You know, it"},{"speaker":"Philip Pape","startTime":3795.5,"endTime":3797.87,"body":"sounds counterintuitive, but"},{"speaker":"Philip Pape","startTime":3798.11,"endTime":3801.32,"body":"definitely one experiment. So,"},{"speaker":"Philip Pape","startTime":3798.11,"endTime":3801.32,"body":"man, this has been great. Eric,"},{"speaker":"Philip Pape","startTime":3801.32,"endTime":3804.08,"body":"as always, last question, where"},{"speaker":"Philip Pape","startTime":3801.32,"endTime":3804.08,"body":"do you want folks to find you?"},{"speaker":"Dr. Eric Helms","startTime":3804.98,"endTime":3807.29,"body":"Yo, I think just"},{"speaker":"Dr. Eric Helms","startTime":3804.98,"endTime":3807.29,"body":"based upon that last question"},{"speaker":"Dr. Eric Helms","startTime":3807.29,"endTime":3809.93,"body":"you gave me what I really"},{"speaker":"Dr. Eric Helms","startTime":3807.29,"endTime":3809.93,"body":"recommend people do is they go"},{"speaker":"Dr. Eric Helms","startTime":3809.93,"endTime":3815.48,"body":"to the 3d MJ vault. This is our"},{"speaker":"Dr. Eric Helms","startTime":3809.93,"endTime":3815.48,"body":"online learning platform for it,"},{"speaker":"Dr. Eric Helms","startTime":3815.48,"endTime":3817.52,"body":"people are interested in either"},{"speaker":"Dr. Eric Helms","startTime":3815.48,"endTime":3817.52,"body":"competitive or non competitive"},{"speaker":"Dr. Eric Helms","startTime":3817.52,"endTime":3820.16,"body":"bodybuilding, we have a really"},{"speaker":"Dr. Eric Helms","startTime":3817.52,"endTime":3820.16,"body":"cool course called bodybuilding"},{"speaker":"Dr. Eric Helms","startTime":3820.16,"endTime":3823.9700000000003,"body":"program design, which is exactly"},{"speaker":"Dr. Eric Helms","startTime":3820.16,"endTime":3823.9700000000003,"body":"what we just talked about. It is"},{"speaker":"Dr. Eric Helms","startTime":3824.0,"endTime":3827.51,"body":"you starting with an inside out"},{"speaker":"Dr. Eric Helms","startTime":3824.0,"endTime":3827.51,"body":"approach to programming How do I"},{"speaker":"Dr. Eric Helms","startTime":3827.51,"endTime":3832.79,"body":"set up my own individual volume"},{"speaker":"Dr. Eric Helms","startTime":3827.51,"endTime":3832.79,"body":"targets needs, etc. For me apply"},{"speaker":"Dr. Eric Helms","startTime":3832.79,"endTime":3836.54,"body":"It's my life. And then how do I"},{"speaker":"Dr. Eric Helms","startTime":3832.79,"endTime":3836.54,"body":"experiment with it? And it's a"},{"speaker":"Dr. Eric Helms","startTime":3836.69,"endTime":3839.69,"body":"three coach collaboration myself"},{"speaker":"Dr. Eric Helms","startTime":3836.69,"endTime":3839.69,"body":"a Brendon Yes, Brad Loomis"},{"speaker":"Dr. Eric Helms","startTime":3839.69,"endTime":3843.44,"body":"teaching you basically how to"},{"speaker":"Dr. Eric Helms","startTime":3839.69,"endTime":3843.44,"body":"individualize your training for"},{"speaker":"Dr. Eric Helms","startTime":3843.44,"endTime":3846.23,"body":"people at that stage where they"},{"speaker":"Dr. Eric Helms","startTime":3843.44,"endTime":3846.23,"body":"know like, like I said, I was 10"},{"speaker":"Dr. Eric Helms","startTime":3846.23,"endTime":3848.84,"body":"out of 10 times, that's the"},{"speaker":"Dr. Eric Helms","startTime":3846.23,"endTime":3848.84,"body":"reason you're not progressing in"},{"speaker":"Dr. Eric Helms","startTime":3848.84,"endTime":3851.42,"body":"the lab enables you to instead"},{"speaker":"Dr. Eric Helms","startTime":3848.84,"endTime":3851.42,"body":"of just starting with a split,"},{"speaker":"Dr. Eric Helms","startTime":3851.7200000000003,"endTime":3854.51,"body":"they kind of shoehorned you into"},{"speaker":"Dr. Eric Helms","startTime":3851.7200000000003,"endTime":3854.51,"body":"I have to do for upper lower"},{"speaker":"Dr. Eric Helms","startTime":3854.51,"endTime":3857.6,"body":"days or push pull legs or"},{"speaker":"Dr. Eric Helms","startTime":3854.51,"endTime":3857.6,"body":"something like that. You start"},{"speaker":"Dr. Eric Helms","startTime":3857.6,"endTime":3860.2400000000002,"body":"with no not I'm gonna start with"},{"speaker":"Dr. Eric Helms","startTime":3857.6,"endTime":3860.2400000000002,"body":"a split, what are my individual"},{"speaker":"Dr. Eric Helms","startTime":3860.2400000000002,"endTime":3863.48,"body":"needs? And then the training"},{"speaker":"Dr. Eric Helms","startTime":3860.2400000000002,"endTime":3863.48,"body":"program where the split becomes"},{"speaker":"Dr. Eric Helms","startTime":3863.48,"endTime":3866.45,"body":"an emergent property of that. So"},{"speaker":"Dr. Eric Helms","startTime":3863.48,"endTime":3866.45,"body":"it's inherently much more"},{"speaker":"Dr. Eric Helms","startTime":3866.45,"endTime":3868.82,"body":"customized. And then how do you"},{"speaker":"Dr. Eric Helms","startTime":3866.45,"endTime":3868.82,"body":"honor that change over time?"},{"speaker":"Philip Pape","startTime":3869.18,"endTime":3870.77,"body":"Awesome, couldn't"},{"speaker":"Philip Pape","startTime":3869.18,"endTime":3870.77,"body":"have planned it any better go to"},{"speaker":"Philip Pape","startTime":3870.77,"endTime":3873.98,"body":"the 3d MJ vault. It's called the"},{"speaker":"Philip Pape","startTime":3870.77,"endTime":3873.98,"body":"bodybuilding program design."},{"speaker":"Philip Pape","startTime":3874.01,"endTime":3876.83,"body":"I'll put that in the show notes."},{"speaker":"Philip Pape","startTime":3874.01,"endTime":3876.83,"body":"I really appreciate you taking"},{"speaker":"Philip Pape","startTime":3876.83,"endTime":3879.68,"body":"the time again to come on for a"},{"speaker":"Philip Pape","startTime":3876.83,"endTime":3879.68,"body":"second time on Wits. \u0026 Weights,"},{"speaker":"Philip Pape","startTime":3879.68,"endTime":3882.59,"body":"Eric, best of luck with the rest"},{"speaker":"Philip Pape","startTime":3879.68,"endTime":3882.59,"body":"of the contest season and"},{"speaker":"Philip Pape","startTime":3882.59,"endTime":3884.84,"body":"everything else and we'll"},{"speaker":"Philip Pape","startTime":3882.59,"endTime":3884.84,"body":"definitely be in touch. Thanks"},{"speaker":"Philip Pape","startTime":3884.84,"endTime":3885.35,"body":"for coming on."},{"speaker":"Dr. Eric Helms","startTime":3885.83,"endTime":3887.48,"body":"It's been a true"},{"speaker":"Dr. Eric Helms","startTime":3885.83,"endTime":3887.48,"body":"pleasure. Thank you so much."},{"speaker":"Philip Pape","startTime":3889.7,"endTime":3892.25,"body":"Thank you for"},{"speaker":"Philip Pape","startTime":3889.7,"endTime":3892.25,"body":"tuning in to another episode of"},{"speaker":"Philip Pape","startTime":3892.25,"endTime":3895.79,"body":"Wits \u0026 Weights. If you found"},{"speaker":"Philip Pape","startTime":3892.25,"endTime":3895.79,"body":"value in today's episode, and"},{"speaker":"Philip Pape","startTime":3895.79,"endTime":3898.73,"body":"know someone else who's looking"},{"speaker":"Philip Pape","startTime":3895.79,"endTime":3898.73,"body":"to level up their Wits \u0026"},{"speaker":"Philip Pape","startTime":3898.73,"endTime":3901.91,"body":"Weights. Please take a moment to"},{"speaker":"Philip Pape","startTime":3898.73,"endTime":3901.91,"body":"share this episode with them."},{"speaker":"Philip Pape","startTime":3902.06,"endTime":3905.12,"body":"And make sure to hit the Follow"},{"speaker":"Philip Pape","startTime":3902.06,"endTime":3905.12,"body":"button in your podcast platform"},{"speaker":"Philip Pape","startTime":3905.12,"endTime":3908.66,"body":"right now to catch the next"},{"speaker":"Philip Pape","startTime":3905.12,"endTime":3908.66,"body":"episode. Until then, stay"},{"speaker":"Philip Pape","startTime":3908.66,"endTime":3909.11,"body":"strong."}]}