{"version":"1.0.0","segments":[{"speaker":"Philip Pape","startTime":0.299,"endTime":3.179,"body":"Today we're getting"},{"speaker":"Philip Pape","startTime":0.299,"endTime":3.179,"body":"real and raw about the emotions"},{"speaker":"Philip Pape","startTime":3.179,"endTime":7.049,"body":"you might feel about your body"},{"speaker":"Philip Pape","startTime":3.179,"endTime":7.049,"body":"when gaining weight to build"},{"speaker":"Philip Pape","startTime":7.049,"endTime":11.519,"body":"muscle and getting a little"},{"speaker":"Philip Pape","startTime":7.049,"endTime":11.519,"body":"fluffy on the way. I'm going"},{"speaker":"Philip Pape","startTime":11.549,"endTime":14.429,"body":"unscripted today to share my"},{"speaker":"Philip Pape","startTime":11.549,"endTime":14.429,"body":"personal journey regarding my"},{"speaker":"Philip Pape","startTime":14.429,"endTime":16.859,"body":"body image, so that you will"},{"speaker":"Philip Pape","startTime":14.429,"endTime":16.859,"body":"gain some insights and"},{"speaker":"Philip Pape","startTime":16.859,"endTime":21.119,"body":"strategies to help you navigate"},{"speaker":"Philip Pape","startTime":16.859,"endTime":21.119,"body":"these challenges. Tune in for an"},{"speaker":"Philip Pape","startTime":21.119,"endTime":25.229,"body":"honest heartfelt conversation"},{"speaker":"Philip Pape","startTime":21.119,"endTime":25.229,"body":"about embracing strength inside"},{"speaker":"Philip Pape","startTime":25.379,"endTime":30.809,"body":"and out. Welcome to the Wits \u0026"},{"speaker":"Philip Pape","startTime":25.379,"endTime":30.809,"body":"Weights podcast. I'm your host,"},{"speaker":"Philip Pape","startTime":30.809,"endTime":33.989,"body":"Philip Pape. And this twice a"},{"speaker":"Philip Pape","startTime":30.809,"endTime":33.989,"body":"week podcast is dedicated to"},{"speaker":"Philip Pape","startTime":33.989,"endTime":36.959,"body":"helping you achieve physical"},{"speaker":"Philip Pape","startTime":33.989,"endTime":36.959,"body":"self mastery by getting"},{"speaker":"Philip Pape","startTime":36.959,"endTime":39.989,"body":"stronger, optimizing your"},{"speaker":"Philip Pape","startTime":36.959,"endTime":39.989,"body":"nutrition and upgrading your"},{"speaker":"Philip Pape","startTime":39.989,"endTime":43.349,"body":"body composition will uncover"},{"speaker":"Philip Pape","startTime":39.989,"endTime":43.349,"body":"science backed strategies for"},{"speaker":"Philip Pape","startTime":43.349,"endTime":47.459,"body":"movement, metabolism, muscle and"},{"speaker":"Philip Pape","startTime":43.349,"endTime":47.459,"body":"mindset with a skeptical eye on"},{"speaker":"Philip Pape","startTime":47.459,"endTime":50.789,"body":"the fitness industry. So you can"},{"speaker":"Philip Pape","startTime":47.459,"endTime":50.789,"body":"look and feel your absolute"},{"speaker":"Philip Pape","startTime":50.789,"endTime":53.669,"body":"best. Let's dive right in Wits \u0026"},{"speaker":"Philip Pape","startTime":50.789,"endTime":53.669,"body":"Weights"},{"speaker":"Philip Pape","startTime":53.67,"endTime":56.97,"body":"community Welcome to another"},{"speaker":"Philip Pape","startTime":53.67,"endTime":56.97,"body":"solo episode of the Wits \u0026."},{"speaker":"Philip Pape","startTime":56.97,"endTime":60.93,"body":"Weights Podcast. Today I'm doing"},{"speaker":"Philip Pape","startTime":56.97,"endTime":60.93,"body":"something completely different."},{"speaker":"Philip Pape","startTime":60.96,"endTime":66.0,"body":"I am going raw, I am going real,"},{"speaker":"Philip Pape","startTime":60.96,"endTime":66.0,"body":"I am going mostly unscripted."},{"speaker":"Philip Pape","startTime":66.0,"endTime":69.99,"body":"And by mostly anyone who knows"},{"speaker":"Philip Pape","startTime":66.0,"endTime":69.99,"body":"me knows that I could never do"},{"speaker":"Philip Pape","startTime":69.99,"endTime":72.78,"body":"something like this completely"},{"speaker":"Philip Pape","startTime":69.99,"endTime":72.78,"body":"without thought or planning"},{"speaker":"Philip Pape","startTime":72.78,"endTime":75.87,"body":"whatsoever. But I assure you, if"},{"speaker":"Philip Pape","startTime":72.78,"endTime":75.87,"body":"you were looking at my notes in"},{"speaker":"Philip Pape","startTime":75.87,"endTime":79.98,"body":"front of me, they're extremely"},{"speaker":"Philip Pape","startTime":75.87,"endTime":79.98,"body":"minimal. Usually I spend quite a"},{"speaker":"Philip Pape","startTime":79.98,"endTime":84.75,"body":"bit of time preparing an"},{"speaker":"Philip Pape","startTime":79.98,"endTime":84.75,"body":"outline, references, side notes,"},{"speaker":"Philip Pape","startTime":84.9,"endTime":86.97,"body":"quotes, things like that. And"},{"speaker":"Philip Pape","startTime":84.9,"endTime":86.97,"body":"today is a little more"},{"speaker":"Philip Pape","startTime":86.97,"endTime":91.53,"body":"unscripted. And what I wanted to"},{"speaker":"Philip Pape","startTime":86.97,"endTime":91.53,"body":"do was talk about the feelings"},{"speaker":"Philip Pape","startTime":91.53,"endTime":94.89,"body":"that I've had and the experience"},{"speaker":"Philip Pape","startTime":91.53,"endTime":94.89,"body":"that I've had, while gaining a"},{"speaker":"Philip Pape","startTime":94.89,"endTime":97.29,"body":"little extra weight during the"},{"speaker":"Philip Pape","startTime":94.89,"endTime":97.29,"body":"muscle building phase. Now"},{"speaker":"Philip Pape","startTime":97.29,"endTime":100.89,"body":"there's nothing super unique"},{"speaker":"Philip Pape","startTime":97.29,"endTime":100.89,"body":"about this phase, versus the"},{"speaker":"Philip Pape","startTime":100.89,"endTime":105.72,"body":"last few times I did this. But"},{"speaker":"Philip Pape","startTime":100.89,"endTime":105.72,"body":"these things recur, right, they"},{"speaker":"Philip Pape","startTime":105.72,"endTime":109.8,"body":"come up again. And a lot of the"},{"speaker":"Philip Pape","startTime":105.72,"endTime":109.8,"body":"things I feel and experience are"},{"speaker":"Philip Pape","startTime":109.8,"endTime":113.52,"body":"very common among my clients,"},{"speaker":"Philip Pape","startTime":109.8,"endTime":113.52,"body":"and individuals I've spoken to."},{"speaker":"Philip Pape","startTime":113.52,"endTime":116.94,"body":"And they're the fears, a lot of"},{"speaker":"Philip Pape","startTime":113.52,"endTime":116.94,"body":"them are fears of those of you"},{"speaker":"Philip Pape","startTime":116.94,"endTime":120.24,"body":"who've never gone through muscle"},{"speaker":"Philip Pape","startTime":116.94,"endTime":120.24,"body":"building phase before. And this"},{"speaker":"Philip Pape","startTime":120.27,"endTime":123.66,"body":"topic comes up time and time"},{"speaker":"Philip Pape","startTime":120.27,"endTime":123.66,"body":"again, because we talk about how"},{"speaker":"Philip Pape","startTime":123.66,"endTime":127.08,"body":"important it is to build muscle."},{"speaker":"Philip Pape","startTime":123.66,"endTime":127.08,"body":"And yet, if you've got, let's"},{"speaker":"Philip Pape","startTime":127.08,"endTime":131.52,"body":"say 20 or 30 pounds to lose, and"},{"speaker":"Philip Pape","startTime":127.08,"endTime":131.52,"body":"by that I mean you're kind of"},{"speaker":"Philip Pape","startTime":131.52,"endTime":133.95,"body":"carrying a little extra weight,"},{"speaker":"Philip Pape","startTime":131.52,"endTime":133.95,"body":"and you don't feel great in your"},{"speaker":"Philip Pape","startTime":133.95,"endTime":136.83,"body":"body, and you don't feel"},{"speaker":"Philip Pape","startTime":133.95,"endTime":136.83,"body":"comfortable in your clothes. And"},{"speaker":"Philip Pape","startTime":136.83,"endTime":140.58,"body":"so you think logically, the next"},{"speaker":"Philip Pape","startTime":136.83,"endTime":140.58,"body":"step is to lose weight, even if"},{"speaker":"Philip Pape","startTime":140.58,"endTime":143.7,"body":"you do it the quote unquote,"},{"speaker":"Philip Pape","startTime":140.58,"endTime":143.7,"body":"right way and lose primarily fat"},{"speaker":"Philip Pape","startTime":143.7,"endTime":146.31,"body":"and hold on to muscle. Because"},{"speaker":"Philip Pape","startTime":143.7,"endTime":146.31,"body":"you're eating protein, your"},{"speaker":"Philip Pape","startTime":146.31,"endTime":149.55,"body":"strength training and all of"},{"speaker":"Philip Pape","startTime":146.31,"endTime":149.55,"body":"that, you may still feel like"},{"speaker":"Philip Pape","startTime":149.61,"endTime":152.28,"body":"you that's the direction you"},{"speaker":"Philip Pape","startTime":149.61,"endTime":152.28,"body":"have to go, because then you'll"},{"speaker":"Philip Pape","startTime":152.28,"endTime":154.89,"body":"feel better and you'll be in a"},{"speaker":"Philip Pape","startTime":152.28,"endTime":154.89,"body":"good place, and a good level of"},{"speaker":"Philip Pape","startTime":154.89,"endTime":157.59,"body":"leanness from which to build"},{"speaker":"Philip Pape","startTime":154.89,"endTime":157.59,"body":"muscle. Now, that's not"},{"speaker":"Philip Pape","startTime":157.59,"endTime":160.89,"body":"necessarily a false thing, I"},{"speaker":"Philip Pape","startTime":157.59,"endTime":160.89,"body":"have had plenty of clients who"},{"speaker":"Philip Pape","startTime":161.07,"endTime":164.28,"body":"the first thing we do after the"},{"speaker":"Philip Pape","startTime":161.07,"endTime":164.28,"body":"pre diet phase is going into a"},{"speaker":"Philip Pape","startTime":164.28,"endTime":167.85,"body":"fat loss phase, who might lose"},{"speaker":"Philip Pape","startTime":164.28,"endTime":167.85,"body":"1015 20 pounds, maybe more if"},{"speaker":"Philip Pape","startTime":167.85,"endTime":171.99,"body":"they're bigger, and then build"},{"speaker":"Philip Pape","startTime":167.85,"endTime":171.99,"body":"muscle. And we'll tend to work"},{"speaker":"Philip Pape","startTime":171.99,"endTime":175.2,"body":"together for maybe 912 months or"},{"speaker":"Philip Pape","startTime":171.99,"endTime":175.2,"body":"longer because it takes that"},{"speaker":"Philip Pape","startTime":175.2,"endTime":179.22,"body":"much time to go through these"},{"speaker":"Philip Pape","startTime":175.2,"endTime":179.22,"body":"full phases. However, if you're"},{"speaker":"Philip Pape","startTime":179.22,"endTime":182.16,"body":"not excessively overweight from"},{"speaker":"Philip Pape","startTime":179.22,"endTime":182.16,"body":"a health perspective, and you"},{"speaker":"Philip Pape","startTime":182.16,"endTime":185.52,"body":"don't mind about being in the"},{"speaker":"Philip Pape","startTime":182.16,"endTime":185.52,"body":"body, you're in for a little"},{"speaker":"Philip Pape","startTime":185.52,"endTime":189.03,"body":"while longer, I think there's a"},{"speaker":"Philip Pape","startTime":185.52,"endTime":189.03,"body":"lot of benefit to building"},{"speaker":"Philip Pape","startTime":189.03,"endTime":193.83,"body":"muscle first, just because of"},{"speaker":"Philip Pape","startTime":189.03,"endTime":193.83,"body":"the downstream effects of having"},{"speaker":"Philip Pape","startTime":193.83,"endTime":196.41,"body":"that extra muscle for your"},{"speaker":"Philip Pape","startTime":193.83,"endTime":196.41,"body":"health. But also for your"},{"speaker":"Philip Pape","startTime":196.41,"endTime":200.25,"body":"ability to lose fat later and"},{"speaker":"Philip Pape","startTime":196.41,"endTime":200.25,"body":"become leaner and get the body"},{"speaker":"Philip Pape","startTime":200.25,"endTime":202.86,"body":"you're really going for in the"},{"speaker":"Philip Pape","startTime":200.25,"endTime":202.86,"body":"physique you're going for, but"},{"speaker":"Philip Pape","startTime":202.86,"endTime":205.53,"body":"possibly at a much higher weight"},{"speaker":"Philip Pape","startTime":202.86,"endTime":205.53,"body":"on the scale. In other words, it"},{"speaker":"Philip Pape","startTime":205.53,"endTime":208.2,"body":"makes scale weight less"},{"speaker":"Philip Pape","startTime":205.53,"endTime":208.2,"body":"important, which is the end goal"},{"speaker":"Philip Pape","startTime":208.2,"endTime":210.93,"body":"here because we don't want to be"},{"speaker":"Philip Pape","startTime":208.2,"endTime":210.93,"body":"focusing on just that number."},{"speaker":"Philip Pape","startTime":211.02,"endTime":215.31,"body":"Now, I'm saying all this because"},{"speaker":"Philip Pape","startTime":211.02,"endTime":215.31,"body":"the biggest fear people have"},{"speaker":"Philip Pape","startTime":215.34,"endTime":219.06,"body":"even if they have gone through a"},{"speaker":"Philip Pape","startTime":215.34,"endTime":219.06,"body":"fat loss phases, I'm going to"},{"speaker":"Philip Pape","startTime":219.06,"endTime":221.19,"body":"gain all this weight back and"},{"speaker":"Philip Pape","startTime":219.06,"endTime":221.19,"body":"I'm not going to look great. I'm"},{"speaker":"Philip Pape","startTime":221.19,"endTime":223.26,"body":"not going to like my body. And"},{"speaker":"Philip Pape","startTime":221.19,"endTime":223.26,"body":"it seems like it's going to take"},{"speaker":"Philip Pape","startTime":223.26,"endTime":226.83,"body":"a while because it takes time to"},{"speaker":"Philip Pape","startTime":223.26,"endTime":226.83,"body":"build muscle. And the answer is"},{"speaker":"Philip Pape","startTime":226.83,"endTime":229.44,"body":"yes, yes, yes. Like those"},{"speaker":"Philip Pape","startTime":226.83,"endTime":229.44,"body":"feelings are valid, that you may"},{"speaker":"Philip Pape","startTime":229.44,"endTime":233.73,"body":"not love the body or in. But"},{"speaker":"Philip Pape","startTime":229.44,"endTime":233.73,"body":"also remember that to get where"},{"speaker":"Philip Pape","startTime":233.73,"endTime":237.66,"body":"you want to go requires some"},{"speaker":"Philip Pape","startTime":233.73,"endTime":237.66,"body":"trade offs in the meantime, to"},{"speaker":"Philip Pape","startTime":237.66,"endTime":240.69,"body":"get something else. And that's"},{"speaker":"Philip Pape","startTime":237.66,"endTime":240.69,"body":"something else is the strength"},{"speaker":"Philip Pape","startTime":240.69,"endTime":245.07,"body":"and the muscle required to build"},{"speaker":"Philip Pape","startTime":240.69,"endTime":245.07,"body":"up that that physique that"},{"speaker":"Philip Pape","startTime":245.07,"endTime":247.77,"body":"you're looking for that defined"},{"speaker":"Philip Pape","startTime":245.07,"endTime":247.77,"body":"toned, lean whatever physique."},{"speaker":"Philip Pape","startTime":248.25,"endTime":252.87,"body":"So I've come to terms with this"},{"speaker":"Philip Pape","startTime":248.25,"endTime":252.87,"body":"over the years. And I was lucky,"},{"speaker":"Philip Pape","startTime":252.96,"endTime":257.04,"body":"I was lucky because the first"},{"speaker":"Philip Pape","startTime":252.96,"endTime":257.04,"body":"time I ever built muscle"},{"speaker":"Philip Pape","startTime":257.04,"endTime":259.68,"body":"properly. And you may have heard"},{"speaker":"Philip Pape","startTime":257.04,"endTime":259.68,"body":"me talk about this on other"},{"speaker":"Philip Pape","startTime":259.68,"endTime":263.07,"body":"podcasts. I gained a lot of"},{"speaker":"Philip Pape","startTime":259.68,"endTime":263.07,"body":"weight in the process because I"},{"speaker":"Philip Pape","startTime":263.07,"endTime":266.7,"body":"wasn't tracking my nutrition."},{"speaker":"Philip Pape","startTime":263.07,"endTime":266.7,"body":"And I was just indiscriminately"},{"speaker":"Philip Pape","startTime":266.73,"endTime":268.74,"body":"eating and drinking. And by"},{"speaker":"Philip Pape","startTime":266.73,"endTime":268.74,"body":"drinking I mean lots of whole"},{"speaker":"Philip Pape","startTime":268.74,"endTime":272.58,"body":"milk. In all my shakes, I had"},{"speaker":"Philip Pape","startTime":268.74,"endTime":272.58,"body":"whole milk. And I was just"},{"speaker":"Philip Pape","startTime":272.58,"endTime":274.89,"body":"eating a lot of food including a"},{"speaker":"Philip Pape","startTime":272.58,"endTime":274.89,"body":"lot of processed food, junk"},{"speaker":"Philip Pape","startTime":274.89,"endTime":277.5,"body":"food, whatnot. Not a lot of"},{"speaker":"Philip Pape","startTime":274.89,"endTime":277.5,"body":"fiber, not a lot of fruits and"},{"speaker":"Philip Pape","startTime":277.5,"endTime":280.05,"body":"vegetables, just just maybe with"},{"speaker":"Philip Pape","startTime":277.5,"endTime":280.05,"body":"dinner when my wife would cook"},{"speaker":"Philip Pape","startTime":280.05,"endTime":281.88,"body":"that for me, but I wouldn't"},{"speaker":"Philip Pape","startTime":280.05,"endTime":281.88,"body":"include a lot otherwise,"},{"speaker":"Philip Pape","startTime":282.15,"endTime":285.93,"body":"thinking that I just needed to"},{"speaker":"Philip Pape","startTime":282.15,"endTime":285.93,"body":"gain tons of mass. Now, on the"},{"speaker":"Philip Pape","startTime":285.93,"endTime":289.74,"body":"plus side, I realized how"},{"speaker":"Philip Pape","startTime":285.93,"endTime":289.74,"body":"helpful that was to building"},{"speaker":"Philip Pape","startTime":289.74,"endTime":293.19,"body":"muscle and strength because all"},{"speaker":"Philip Pape","startTime":289.74,"endTime":293.19,"body":"my lifts doubled or tripled in"},{"speaker":"Philip Pape","startTime":293.19,"endTime":295.89,"body":"that first that first novice"},{"speaker":"Philip Pape","startTime":293.19,"endTime":295.89,"body":"progression I went through."},{"speaker":"Philip Pape","startTime":296.7,"endTime":300.0,"body":"Would they have gone up as much"},{"speaker":"Philip Pape","startTime":296.7,"endTime":300.0,"body":"without eating as much I have no"},{"speaker":"Philip Pape","startTime":300.0,"endTime":302.16,"body":"Do I haven't gone through it."},{"speaker":"Philip Pape","startTime":300.0,"endTime":302.16,"body":"But I know from working with"},{"speaker":"Philip Pape","startTime":302.25,"endTime":305.73,"body":"clients that if you're at"},{"speaker":"Philip Pape","startTime":302.25,"endTime":305.73,"body":"maintenance, or if you're not"},{"speaker":"Philip Pape","startTime":305.76,"endTime":308.7,"body":"eating in much of a surplus,"},{"speaker":"Philip Pape","startTime":305.76,"endTime":308.7,"body":"it's going to be harder, and you"},{"speaker":"Philip Pape","startTime":308.7,"endTime":312.18,"body":"are going to build muscle at a"},{"speaker":"Philip Pape","startTime":308.7,"endTime":312.18,"body":"slower rate. So having gone"},{"speaker":"Philip Pape","startTime":312.18,"endTime":315.12,"body":"through that, and sort of got"},{"speaker":"Philip Pape","startTime":312.18,"endTime":315.12,"body":"lucky in that I gained a bunch"},{"speaker":"Philip Pape","startTime":315.12,"endTime":320.49,"body":"of weight at the time, not on"},{"speaker":"Philip Pape","startTime":315.12,"endTime":320.49,"body":"purpose or not, in spite of my"},{"speaker":"Philip Pape","startTime":320.49,"endTime":323.46,"body":"fears, but just because I"},{"speaker":"Philip Pape","startTime":320.49,"endTime":323.46,"body":"thought that's what I had to do."},{"speaker":"Philip Pape","startTime":323.46,"endTime":327.54,"body":"And I did it. I realized then"},{"speaker":"Philip Pape","startTime":323.46,"endTime":327.54,"body":"oh, no, I wasn't, I wasn't"},{"speaker":"Philip Pape","startTime":327.54,"endTime":330.78,"body":"thrilled with how much extra fat"},{"speaker":"Philip Pape","startTime":327.54,"endTime":330.78,"body":"I had put on. And that's what"},{"speaker":"Philip Pape","startTime":330.78,"endTime":334.44,"body":"led me to my first fat loss"},{"speaker":"Philip Pape","startTime":330.78,"endTime":334.44,"body":"phase. And I did that, and that"},{"speaker":"Philip Pape","startTime":334.44,"endTime":338.58,"body":"probably took Ooh, 1620, maybe"},{"speaker":"Philip Pape","startTime":334.44,"endTime":338.58,"body":"24 weeks it was it was rather"},{"speaker":"Philip Pape","startTime":338.58,"endTime":341.58,"body":"drawn out, because I was kind of"},{"speaker":"Philip Pape","startTime":338.58,"endTime":341.58,"body":"learning the ropes at the time,"},{"speaker":"Philip Pape","startTime":341.58,"endTime":343.77,"body":"and I didn't have a coach, if"},{"speaker":"Philip Pape","startTime":341.58,"endTime":343.77,"body":"you have a coach, you can do it"},{"speaker":"Philip Pape","startTime":343.77,"endTime":346.95,"body":"much more efficiently and"},{"speaker":"Philip Pape","startTime":343.77,"endTime":346.95,"body":"effectively, with all the"},{"speaker":"Philip Pape","startTime":346.95,"endTime":350.58,"body":"plateaus on the way you know how"},{"speaker":"Philip Pape","startTime":346.95,"endTime":350.58,"body":"to get through them. But I got"},{"speaker":"Philip Pape","startTime":350.58,"endTime":353.37,"body":"through that fat loss phase got"},{"speaker":"Philip Pape","startTime":350.58,"endTime":353.37,"body":"down to fairly lean level. And"},{"speaker":"Philip Pape","startTime":353.37,"endTime":356.43,"body":"then I went through several"},{"speaker":"Philip Pape","startTime":353.37,"endTime":356.43,"body":"muscle building and cutting"},{"speaker":"Philip Pape","startTime":356.43,"endTime":360.0,"body":"phases since then, each time"},{"speaker":"Philip Pape","startTime":356.43,"endTime":360.0,"body":"learning a ton more about my"},{"speaker":"Philip Pape","startTime":360.0,"endTime":362.37,"body":"body, but also realizing that"},{"speaker":"Philip Pape","startTime":360.0,"endTime":362.37,"body":"there are patterns that repeat"},{"speaker":"Philip Pape","startTime":362.37,"endTime":366.03,"body":"themselves. And one of those is"},{"speaker":"Philip Pape","startTime":362.37,"endTime":366.03,"body":"that as I'm gaining weight, when"},{"speaker":"Philip Pape","startTime":366.03,"endTime":370.59,"body":"I'm say, four or five months"},{"speaker":"Philip Pape","startTime":366.03,"endTime":370.59,"body":"into a six to 12 month building"},{"speaker":"Philip Pape","startTime":370.59,"endTime":373.08,"body":"phase, I start to get"},{"speaker":"Philip Pape","startTime":370.59,"endTime":373.08,"body":"uncomfortable with my body in"},{"speaker":"Philip Pape","startTime":373.08,"endTime":376.92,"body":"several ways, you know,"},{"speaker":"Philip Pape","startTime":373.08,"endTime":376.92,"body":"physically and visually. And"},{"speaker":"Philip Pape","startTime":376.92,"endTime":380.01,"body":"I've learned to embrace that."},{"speaker":"Philip Pape","startTime":376.92,"endTime":380.01,"body":"Okay. And that's what I'm"},{"speaker":"Philip Pape","startTime":380.01,"endTime":383.43,"body":"talking about today. You notice"},{"speaker":"Philip Pape","startTime":380.01,"endTime":383.43,"body":"this is totally unscripted, not"},{"speaker":"Philip Pape","startTime":383.43,"endTime":387.03,"body":"polished. I'm not I'm not"},{"speaker":"Philip Pape","startTime":383.43,"endTime":387.03,"body":"sharing reviews on the podcast,"},{"speaker":"Philip Pape","startTime":387.03,"endTime":389.25,"body":"I'm not, you know, giving you a"},{"speaker":"Philip Pape","startTime":387.03,"endTime":389.25,"body":"call to action or anything like"},{"speaker":"Philip Pape","startTime":389.25,"endTime":393.15,"body":"that just gonna jump right into"},{"speaker":"Philip Pape","startTime":389.25,"endTime":393.15,"body":"today's episode. And there's a"},{"speaker":"Philip Pape","startTime":393.15,"endTime":396.6,"body":"reason I call it what I'm"},{"speaker":"Philip Pape","startTime":393.15,"endTime":396.6,"body":"calling it. And that is why I'm"},{"speaker":"Philip Pape","startTime":396.6,"endTime":400.83,"body":"getting fluffy before I get"},{"speaker":"Philip Pape","startTime":396.6,"endTime":400.83,"body":"jacked. Okay, that's the name of"},{"speaker":"Philip Pape","startTime":400.83,"endTime":405.27,"body":"the episode. You know, my"},{"speaker":"Philip Pape","startTime":400.83,"endTime":405.27,"body":"motivation is for wanting to"},{"speaker":"Philip Pape","startTime":405.27,"endTime":409.86,"body":"gain weight and muscle mass is"},{"speaker":"Philip Pape","startTime":405.27,"endTime":409.86,"body":"to continue to be strong,"},{"speaker":"Philip Pape","startTime":410.25,"endTime":413.73,"body":"capable, confident to be able to"},{"speaker":"Philip Pape","startTime":410.25,"endTime":413.73,"body":"walk into a room and people kind"},{"speaker":"Philip Pape","startTime":413.73,"endTime":417.78,"body":"of turn their heads like, well,"},{"speaker":"Philip Pape","startTime":413.73,"endTime":417.78,"body":"that guy is an outlier. To be"},{"speaker":"Philip Pape","startTime":417.78,"endTime":420.39,"body":"able to be, you know, the"},{"speaker":"Philip Pape","startTime":417.78,"endTime":420.39,"body":"fitness guy on the beach, all of"},{"speaker":"Philip Pape","startTime":420.39,"endTime":423.78,"body":"this. And look, I'm in my 40s. I"},{"speaker":"Philip Pape","startTime":420.39,"endTime":423.78,"body":"didn't start this until I was"},{"speaker":"Philip Pape","startTime":423.81,"endTime":426.69,"body":"almost 40. And some of you are"},{"speaker":"Philip Pape","startTime":423.81,"endTime":426.69,"body":"wondering, Well, can I even do"},{"speaker":"Philip Pape","startTime":426.69,"endTime":431.79,"body":"this at x age 4045 5055? The"},{"speaker":"Philip Pape","startTime":426.69,"endTime":431.79,"body":"answer is yes. If you've never"},{"speaker":"Philip Pape","startTime":431.79,"endTime":434.04,"body":"done anything like this, if"},{"speaker":"Philip Pape","startTime":431.79,"endTime":434.04,"body":"you've never lifted properly"},{"speaker":"Philip Pape","startTime":434.04,"endTime":437.58,"body":"followed your nutrition, gone"},{"speaker":"Philip Pape","startTime":434.04,"endTime":437.58,"body":"through cuts or books, or even a"},{"speaker":"Philip Pape","startTime":437.58,"endTime":440.52,"body":"proper maintenance phase, you"},{"speaker":"Philip Pape","startTime":437.58,"endTime":440.52,"body":"can still do it at any age and"},{"speaker":"Philip Pape","startTime":440.52,"endTime":444.48,"body":"get massive progress and"},{"speaker":"Philip Pape","startTime":440.52,"endTime":444.48,"body":"results. But the biggest"},{"speaker":"Philip Pape","startTime":444.48,"endTime":448.2,"body":"sticking point for so many"},{"speaker":"Philip Pape","startTime":444.48,"endTime":448.2,"body":"people is the building muscle"},{"speaker":"Philip Pape","startTime":448.2,"endTime":453.0,"body":"phase, because it takes time."},{"speaker":"Philip Pape","startTime":448.2,"endTime":453.0,"body":"And by time, I mean, at least"},{"speaker":"Philip Pape","startTime":453.0,"endTime":457.29,"body":"six months. Okay, it takes time."},{"speaker":"Philip Pape","startTime":453.0,"endTime":457.29,"body":"Now, if you were to work with me"},{"speaker":"Philip Pape","startTime":457.29,"endTime":460.14,"body":"for, say, six months in my"},{"speaker":"Philip Pape","startTime":457.29,"endTime":460.14,"body":"coaching program, and you said,"},{"speaker":"Philip Pape","startTime":460.44,"endTime":463.08,"body":"I love this message about"},{"speaker":"Philip Pape","startTime":460.44,"endTime":463.08,"body":"building muscle, I'm willing to"},{"speaker":"Philip Pape","startTime":463.08,"endTime":465.72,"body":"give it a go, I'm willing to"},{"speaker":"Philip Pape","startTime":463.08,"endTime":465.72,"body":"even gain a little fat in the"},{"speaker":"Philip Pape","startTime":465.72,"endTime":469.53,"body":"process. But I also want to lose"},{"speaker":"Philip Pape","startTime":465.72,"endTime":469.53,"body":"fat, I would first I would say"},{"speaker":"Philip Pape","startTime":469.56,"endTime":472.8,"body":"what's most important to you."},{"speaker":"Philip Pape","startTime":469.56,"endTime":472.8,"body":"But then I would say okay, we"},{"speaker":"Philip Pape","startTime":472.8,"endTime":476.49,"body":"can actually, we can actually"},{"speaker":"Philip Pape","startTime":472.8,"endTime":476.49,"body":"break this up to do both. And"},{"speaker":"Philip Pape","startTime":476.49,"endTime":481.08,"body":"we're just going to compress the"},{"speaker":"Philip Pape","startTime":476.49,"endTime":481.08,"body":"timelines to be less optimal. So"},{"speaker":"Philip Pape","startTime":481.08,"endTime":484.11,"body":"we'll spend probably a month"},{"speaker":"Philip Pape","startTime":481.08,"endTime":484.11,"body":"with the with the maintenance"},{"speaker":"Philip Pape","startTime":484.11,"endTime":487.14,"body":"phase, getting the habits down"},{"speaker":"Philip Pape","startTime":484.11,"endTime":487.14,"body":"to training that consistency,"},{"speaker":"Philip Pape","startTime":487.32,"endTime":492.0,"body":"then three months or so. Or"},{"speaker":"Philip Pape","startTime":487.32,"endTime":492.0,"body":"maybe even Yeah, three months or"},{"speaker":"Philip Pape","startTime":492.0,"endTime":495.78,"body":"so building muscle, okay, and"},{"speaker":"Philip Pape","startTime":492.0,"endTime":495.78,"body":"then and then a month and a half"},{"speaker":"Philip Pape","startTime":495.78,"endTime":497.82,"body":"or so and fat loss phase. And"},{"speaker":"Philip Pape","startTime":495.78,"endTime":497.82,"body":"then we come out of that into"},{"speaker":"Philip Pape","startTime":497.82,"endTime":500.07,"body":"maintenance. So you're kind of"},{"speaker":"Philip Pape","startTime":497.82,"endTime":500.07,"body":"compressing everything. Now if"},{"speaker":"Philip Pape","startTime":500.07,"endTime":503.91,"body":"you have a year to work with,"},{"speaker":"Philip Pape","startTime":500.07,"endTime":503.91,"body":"you can think of a year in terms"},{"speaker":"Philip Pape","startTime":503.91,"endTime":508.08,"body":"of seasons, and periods of"},{"speaker":"Philip Pape","startTime":503.91,"endTime":508.08,"body":"nutrition. And once you've done"},{"speaker":"Philip Pape","startTime":508.08,"endTime":512.1,"body":"this a once or twice, you can"},{"speaker":"Philip Pape","startTime":508.08,"endTime":512.1,"body":"start to synchronize your muscle"},{"speaker":"Philip Pape","startTime":512.1,"endTime":515.85,"body":"building and fat loss phases"},{"speaker":"Philip Pape","startTime":512.1,"endTime":515.85,"body":"with the season. And where"},{"speaker":"Philip Pape","startTime":515.85,"endTime":519.09,"body":"you're dieting at most, two,"},{"speaker":"Philip Pape","startTime":515.85,"endTime":519.09,"body":"maybe three months out of the"},{"speaker":"Philip Pape","startTime":519.09,"endTime":521.94,"body":"year, but more likely to and"},{"speaker":"Philip Pape","startTime":519.09,"endTime":521.94,"body":"then you're building or"},{"speaker":"Philip Pape","startTime":521.97,"endTime":527.28,"body":"maintenance the other 10 months."},{"speaker":"Philip Pape","startTime":521.97,"endTime":527.28,"body":"And the dieting phases are lined"},{"speaker":"Philip Pape","startTime":527.28,"endTime":530.7,"body":"up with where you want to become"},{"speaker":"Philip Pape","startTime":527.28,"endTime":530.7,"body":"the leanest for the year, which"},{"speaker":"Philip Pape","startTime":530.7,"endTime":533.49,"body":"for a lot of people is the"},{"speaker":"Philip Pape","startTime":530.7,"endTime":533.49,"body":"summertime, right or the you"},{"speaker":"Philip Pape","startTime":533.49,"endTime":536.46,"body":"know, beach weather, the warm"},{"speaker":"Philip Pape","startTime":533.49,"endTime":536.46,"body":"weather when you're not wearing"},{"speaker":"Philip Pape","startTime":536.46,"endTime":541.92,"body":"as many clothes. So if you think"},{"speaker":"Philip Pape","startTime":536.46,"endTime":541.92,"body":"about that timing, that means"},{"speaker":"Philip Pape","startTime":541.92,"endTime":545.97,"body":"that 10 months out of the year."},{"speaker":"Philip Pape","startTime":541.92,"endTime":545.97,"body":"So let's say theoretically, from"},{"speaker":"Philip Pape","startTime":546.66,"endTime":550.44,"body":"late summer, to the following"},{"speaker":"Philip Pape","startTime":546.66,"endTime":550.44,"body":"spring, all through the holidays"},{"speaker":"Philip Pape","startTime":550.44,"endTime":553.5,"body":"all through the the Cold War,"},{"speaker":"Philip Pape","startTime":550.44,"endTime":553.5,"body":"cold winter months, and when you"},{"speaker":"Philip Pape","startTime":553.5,"endTime":558.66,"body":"tend to eat a lot as well. All"},{"speaker":"Philip Pape","startTime":553.5,"endTime":558.66,"body":"that time is at least at"},{"speaker":"Philip Pape","startTime":558.66,"endTime":562.92,"body":"maintenance calories, or"},{"speaker":"Philip Pape","startTime":558.66,"endTime":562.92,"body":"building muscle. And if your"},{"speaker":"Philip Pape","startTime":562.92,"endTime":567.09,"body":"goal is to become leaner and"},{"speaker":"Philip Pape","startTime":562.92,"endTime":567.09,"body":"develop a better physique and"},{"speaker":"Philip Pape","startTime":567.12,"endTime":571.11,"body":"push your PRs in the gym, and"},{"speaker":"Philip Pape","startTime":567.12,"endTime":571.11,"body":"train effectively and feel great"},{"speaker":"Philip Pape","startTime":571.11,"endTime":573.66,"body":"while doing it all. I'm going to"},{"speaker":"Philip Pape","startTime":571.11,"endTime":573.66,"body":"strongly encourage that you"},{"speaker":"Philip Pape","startTime":573.66,"endTime":576.96,"body":"build muscle which means you"},{"speaker":"Philip Pape","startTime":573.66,"endTime":576.96,"body":"want to be in a calorie surplus."},{"speaker":"Philip Pape","startTime":577.56,"endTime":581.34,"body":"Now that calorie surplus is not"},{"speaker":"Philip Pape","startTime":577.56,"endTime":581.34,"body":"going to be massive, it's going"},{"speaker":"Philip Pape","startTime":581.34,"endTime":585.78,"body":"to be the the amount of surplus"},{"speaker":"Philip Pape","startTime":581.34,"endTime":585.78,"body":"that allows you to gain if"},{"speaker":"Philip Pape","startTime":585.78,"endTime":588.96,"body":"you're a male, probably two to"},{"speaker":"Philip Pape","startTime":585.78,"endTime":588.96,"body":"three pounds a month. If you're"},{"speaker":"Philip Pape","startTime":588.96,"endTime":592.56,"body":"female, probably one to two"},{"speaker":"Philip Pape","startTime":588.96,"endTime":592.56,"body":"pounds a month. Now do the math."},{"speaker":"Philip Pape","startTime":592.59,"endTime":595.56,"body":"We're gonna go with females here"},{"speaker":"Philip Pape","startTime":592.59,"endTime":595.56,"body":"because I'm gonna be honest,"},{"speaker":"Philip Pape","startTime":595.77,"endTime":599.73,"body":"women will make up about two"},{"speaker":"Philip Pape","startTime":595.77,"endTime":599.73,"body":"thirds of my client base and"},{"speaker":"Philip Pape","startTime":599.73,"endTime":602.46,"body":"probably Be my podcast listeners"},{"speaker":"Philip Pape","startTime":599.73,"endTime":602.46,"body":"are also ones that tend to"},{"speaker":"Philip Pape","startTime":602.46,"endTime":606.36,"body":"express the most fear about"},{"speaker":"Philip Pape","startTime":602.46,"endTime":606.36,"body":"gaining too much weight during"},{"speaker":"Philip Pape","startTime":606.36,"endTime":608.79,"body":"this process, I tend to have"},{"speaker":"Philip Pape","startTime":606.36,"endTime":608.79,"body":"less men doing that even though"},{"speaker":"Philip Pape","startTime":608.79,"endTime":611.25,"body":"some do, because a lot of men"},{"speaker":"Philip Pape","startTime":608.79,"endTime":611.25,"body":"are like, Yeah, whatever, I'll"},{"speaker":"Philip Pape","startTime":611.25,"endTime":613.83,"body":"just I'll put on the belly. And,"},{"speaker":"Philip Pape","startTime":611.25,"endTime":613.83,"body":"you know, there's, there's a"},{"speaker":"Philip Pape","startTime":613.83,"endTime":616.2,"body":"little bit of a double standard"},{"speaker":"Philip Pape","startTime":613.83,"endTime":616.2,"body":"out there as well, let's be"},{"speaker":"Philip Pape","startTime":616.2,"endTime":619.83,"body":"honest of how people are judged"},{"speaker":"Philip Pape","startTime":616.2,"endTime":619.83,"body":"for that better or worse"},{"speaker":"Philip Pape","startTime":619.95,"endTime":623.7,"body":"perception or not. All of that,"},{"speaker":"Philip Pape","startTime":619.95,"endTime":623.7,"body":"okay. And I'm not going to get"},{"speaker":"Philip Pape","startTime":623.7,"endTime":626.88,"body":"into the politics of all body"},{"speaker":"Philip Pape","startTime":623.7,"endTime":626.88,"body":"image stuff. But where I was"},{"speaker":"Philip Pape","startTime":626.88,"endTime":630.72,"body":"going with this is if you're a"},{"speaker":"Philip Pape","startTime":626.88,"endTime":630.72,"body":"female, and I say, hey, let's,"},{"speaker":"Philip Pape","startTime":631.05,"endTime":635.52,"body":"let's build muscle for 10"},{"speaker":"Philip Pape","startTime":631.05,"endTime":635.52,"body":"months, at, even if it's one"},{"speaker":"Philip Pape","startTime":635.52,"endTime":638.58,"body":"pound a month, we'll do the"},{"speaker":"Philip Pape","startTime":635.52,"endTime":638.58,"body":"math, that's 10 pounds of weight"},{"speaker":"Philip Pape","startTime":638.58,"endTime":642.57,"body":"gain. And if you are, like 150"},{"speaker":"Philip Pape","startTime":638.58,"endTime":642.57,"body":"pound female, that might seem"},{"speaker":"Philip Pape","startTime":642.57,"endTime":644.91,"body":"like a lot, like 10 pounds of"},{"speaker":"Philip Pape","startTime":642.57,"endTime":644.91,"body":"weight gain is a lot, especially"},{"speaker":"Philip Pape","startTime":644.91,"endTime":647.43,"body":"if you think in your head your"},{"speaker":"Philip Pape","startTime":644.91,"endTime":647.43,"body":"quote, unquote, ideal weight is,"},{"speaker":"Philip Pape","startTime":647.61,"endTime":650.79,"body":"say, 130, well, aren't we going"},{"speaker":"Philip Pape","startTime":647.61,"endTime":650.79,"body":"the other direction. And so I'm"},{"speaker":"Philip Pape","startTime":650.79,"endTime":653.25,"body":"going to throw in a few caveats"},{"speaker":"Philip Pape","startTime":650.79,"endTime":653.25,"body":"to that right to try to convince"},{"speaker":"Philip Pape","startTime":653.25,"endTime":656.37,"body":"you but one of those is going to"},{"speaker":"Philip Pape","startTime":653.25,"endTime":656.37,"body":"be, you know, of those 10 pounds"},{"speaker":"Philip Pape","startTime":656.37,"endTime":660.12,"body":"you gain, if you're a newer,"},{"speaker":"Philip Pape","startTime":656.37,"endTime":660.12,"body":"lifter, half of that, or more is"},{"speaker":"Philip Pape","startTime":660.12,"endTime":665.01,"body":"going to be muscle, and then you"},{"speaker":"Philip Pape","startTime":660.12,"endTime":665.01,"body":"only then have five, or four or"},{"speaker":"Philip Pape","startTime":665.01,"endTime":668.82,"body":"five pounds of fat to then lose,"},{"speaker":"Philip Pape","startTime":665.01,"endTime":668.82,"body":"which will take no time at all."},{"speaker":"Philip Pape","startTime":669.21,"endTime":671.37,"body":"And now you get into a cycle of"},{"speaker":"Philip Pape","startTime":669.21,"endTime":671.37,"body":"like, Okay, that's interesting."},{"speaker":"Philip Pape","startTime":671.4,"endTime":674.76,"body":"So I can be spending most of the"},{"speaker":"Philip Pape","startTime":671.4,"endTime":674.76,"body":"year, eating a lot of food,"},{"speaker":"Philip Pape","startTime":675.15,"endTime":678.15,"body":"feeling great in the gym,"},{"speaker":"Philip Pape","startTime":675.15,"endTime":678.15,"body":"getting stronger, my lists going"},{"speaker":"Philip Pape","startTime":678.15,"endTime":682.65,"body":"up, getting more sleep, having"},{"speaker":"Philip Pape","startTime":678.15,"endTime":682.65,"body":"less systemic chronic stress,"},{"speaker":"Philip Pape","startTime":682.65,"endTime":686.1,"body":"because I have these beautiful,"},{"speaker":"Philip Pape","startTime":682.65,"endTime":686.1,"body":"like, acute stressors of being"},{"speaker":"Philip Pape","startTime":686.1,"endTime":690.45,"body":"in the gym and lifting heavy."},{"speaker":"Philip Pape","startTime":686.1,"endTime":690.45,"body":"And all of this and my hormones"},{"speaker":"Philip Pape","startTime":725.6600000000001,"endTime":730.1,"body":"are fully firing in an optimal"},{"speaker":"Philip Pape","startTime":725.6600000000001,"endTime":730.1,"body":"mode. Are you going to take that"},{"speaker":"Philip Pape","startTime":730.13,"endTime":732.2,"body":"right, like and that's, that's"},{"speaker":"Philip Pape","startTime":730.13,"endTime":732.2,"body":"part of the sales pitch, so to"},{"speaker":"Philip Pape","startTime":732.2,"endTime":732.86,"body":"speak for,"},{"speaker":"Philip Pape","startTime":734.1500000000001,"endTime":735.89,"body":"of one of the things I'm going"},{"speaker":"Philip Pape","startTime":734.1500000000001,"endTime":735.89,"body":"to go through throughout this"},{"speaker":"Philip Pape","startTime":735.89,"endTime":739.1600000000001,"body":"episode is like getting back to"},{"speaker":"Philip Pape","startTime":735.89,"endTime":739.1600000000001,"body":"focus on on the positives,"},{"speaker":"Philip Pape","startTime":739.3100000000001,"endTime":742.22,"body":"focusing on the positives of"},{"speaker":"Philip Pape","startTime":739.3100000000001,"endTime":742.22,"body":"what we're getting out of it. So"},{"speaker":"Philip Pape","startTime":742.6700000000001,"endTime":745.3100000000001,"body":"I might ramble a little bit in"},{"speaker":"Philip Pape","startTime":742.6700000000001,"endTime":745.3100000000001,"body":"the show, but hopefully not"},{"speaker":"Philip Pape","startTime":745.37,"endTime":748.9100000000001,"body":"because it's just you and me,"},{"speaker":"Philip Pape","startTime":745.37,"endTime":748.9100000000001,"body":"right? You the listener, me"},{"speaker":"Philip Pape","startTime":748.9100000000001,"endTime":751.85,"body":"we're having a conversation."},{"speaker":"Philip Pape","startTime":748.9100000000001,"endTime":751.85,"body":"Imagine your favorite beverage"},{"speaker":"Philip Pape","startTime":751.85,"endTime":754.73,"body":"in your hand or whatever"},{"speaker":"Philip Pape","startTime":751.85,"endTime":754.73,"body":"activity you're doing. And just,"},{"speaker":"Philip Pape","startTime":755.1800000000001,"endTime":758.0600000000001,"body":"you know, you know, we're having"},{"speaker":"Philip Pape","startTime":755.1800000000001,"endTime":758.0600000000001,"body":"a conversation and think about"},{"speaker":"Philip Pape","startTime":758.0600000000001,"endTime":760.94,"body":"the fears and the scenarios that"},{"speaker":"Philip Pape","startTime":758.0600000000001,"endTime":760.94,"body":"I bring up and whether they"},{"speaker":"Philip Pape","startTime":760.94,"endTime":764.57,"body":"relate to you and then what we"},{"speaker":"Philip Pape","startTime":760.94,"endTime":764.57,"body":"can do about them. So, back to"},{"speaker":"Philip Pape","startTime":764.6,"endTime":767.21,"body":"back to sort of my personal"},{"speaker":"Philip Pape","startTime":764.6,"endTime":767.21,"body":"experience with, you've might"},{"speaker":"Philip Pape","startTime":767.21,"endTime":769.6700000000001,"body":"have seen me or heard me joke"},{"speaker":"Philip Pape","startTime":767.21,"endTime":769.6700000000001,"body":"about the power belly, I talk"},{"speaker":"Philip Pape","startTime":769.6700000000001,"endTime":772.85,"body":"about it with my lifting buddies"},{"speaker":"Philip Pape","startTime":769.6700000000001,"endTime":772.85,"body":"and clients as well, it's"},{"speaker":"Philip Pape","startTime":772.85,"endTime":775.22,"body":"usually it's usually guys that"},{"speaker":"Philip Pape","startTime":772.85,"endTime":775.22,"body":"are talking about that, and we"},{"speaker":"Philip Pape","startTime":775.22,"endTime":778.19,"body":"talk about the power belly. And"},{"speaker":"Philip Pape","startTime":775.22,"endTime":778.19,"body":"that is just having more"},{"speaker":"Philip Pape","startTime":778.19,"endTime":782.57,"body":"abdominal fat, which men tend to"},{"speaker":"Philip Pape","startTime":778.19,"endTime":782.57,"body":"have more abdominal fat, but"},{"speaker":"Philip Pape","startTime":782.57,"endTime":784.73,"body":"women tend to have more thighs,"},{"speaker":"Philip Pape","startTime":782.57,"endTime":784.73,"body":"but everyone's a little"},{"speaker":"Philip Pape","startTime":784.73,"endTime":788.3000000000001,"body":"different. And I know for me"},{"speaker":"Philip Pape","startTime":784.73,"endTime":788.3000000000001,"body":"personally, like the first thing"},{"speaker":"Philip Pape","startTime":788.3000000000001,"endTime":791.3000000000001,"body":"to go when I started gaining"},{"speaker":"Philip Pape","startTime":788.3000000000001,"endTime":791.3000000000001,"body":"weight is my abs. And honestly,"},{"speaker":"Philip Pape","startTime":791.3000000000001,"endTime":793.4000000000001,"body":"I didn't have them for my whole"},{"speaker":"Philip Pape","startTime":791.3000000000001,"endTime":793.4000000000001,"body":"life until a few years ago"},{"speaker":"Philip Pape","startTime":793.4000000000001,"endTime":796.34,"body":"anyway. So I'm cool with that,"},{"speaker":"Philip Pape","startTime":793.4000000000001,"endTime":796.34,"body":"knowing that I can get them"},{"speaker":"Philip Pape","startTime":796.34,"endTime":799.2800000000001,"body":"back. And so the power of belly"},{"speaker":"Philip Pape","startTime":796.34,"endTime":799.2800000000001,"body":"is just that you're starting to"},{"speaker":"Philip Pape","startTime":799.2800000000001,"endTime":804.0500000000001,"body":"get this app abdominal fat. And"},{"speaker":"Philip Pape","startTime":799.2800000000001,"endTime":804.0500000000001,"body":"correlated with that is your"},{"speaker":"Philip Pape","startTime":804.0500000000001,"endTime":806.99,"body":"lifts all start going up. And so"},{"speaker":"Philip Pape","startTime":804.0500000000001,"endTime":806.99,"body":"you're, you're more powerful,"},{"speaker":"Philip Pape","startTime":806.99,"endTime":809.51,"body":"you're more strong, you're able"},{"speaker":"Philip Pape","startTime":806.99,"endTime":809.51,"body":"to push more, you can think of"},{"speaker":"Philip Pape","startTime":809.51,"endTime":812.87,"body":"it as like, Power Lifting belly,"},{"speaker":"Philip Pape","startTime":809.51,"endTime":812.87,"body":"right, like, Okay, I've got a"},{"speaker":"Philip Pape","startTime":812.87,"endTime":815.96,"body":"power belly, but I'm hitting PRs"},{"speaker":"Philip Pape","startTime":812.87,"endTime":815.96,"body":"on my deadlift. So hell yeah."},{"speaker":"Philip Pape","startTime":816.1700000000001,"endTime":820.88,"body":"Right. So that it's part of the"},{"speaker":"Philip Pape","startTime":816.1700000000001,"endTime":820.88,"body":"muscle building process, right?"},{"speaker":"Philip Pape","startTime":821.51,"endTime":824.75,"body":"Now, that's not to say that I"},{"speaker":"Philip Pape","startTime":821.51,"endTime":824.75,"body":"don't every day, look in the"},{"speaker":"Philip Pape","startTime":824.75,"endTime":827.96,"body":"mirror and think, oh, man, I'm"},{"speaker":"Philip Pape","startTime":824.75,"endTime":827.96,"body":"like, months away from seeing my"},{"speaker":"Philip Pape","startTime":827.96,"endTime":833.4200000000001,"body":"abs like, I've got, you know, a"},{"speaker":"Philip Pape","startTime":827.96,"endTime":833.4200000000001,"body":"saw, I'm saw, right. And we see"},{"speaker":"Philip Pape","startTime":833.4200000000001,"endTime":837.0500000000001,"body":"that about ourselves too soft, I"},{"speaker":"Philip Pape","startTime":833.4200000000001,"endTime":837.0500000000001,"body":"posted a photo of myself doing"},{"speaker":"Philip Pape","startTime":837.0500000000001,"endTime":840.32,"body":"my best to try to get in just"},{"speaker":"Philip Pape","startTime":837.0500000000001,"endTime":840.32,"body":"the right angle, and show off a"},{"speaker":"Philip Pape","startTime":840.32,"endTime":843.5,"body":"little bit of bicep, where I've"},{"speaker":"Philip Pape","startTime":840.32,"endTime":843.5,"body":"got no definition whatsoever,"},{"speaker":"Philip Pape","startTime":843.5,"endTime":845.9000000000001,"body":"because everything's covered in"},{"speaker":"Philip Pape","startTime":843.5,"endTime":845.9000000000001,"body":"fat. And if you look at some of"},{"speaker":"Philip Pape","startTime":845.9000000000001,"endTime":849.14,"body":"the really strong bodybuilders"},{"speaker":"Philip Pape","startTime":845.9000000000001,"endTime":849.14,"body":"or lifters who've been doing"},{"speaker":"Philip Pape","startTime":849.14,"endTime":852.14,"body":"this for many years, when they"},{"speaker":"Philip Pape","startTime":849.14,"endTime":852.14,"body":"go into a building phase, if you"},{"speaker":"Philip Pape","startTime":852.14,"endTime":855.4100000000001,"body":"look at their photos at the end"},{"speaker":"Philip Pape","startTime":852.14,"endTime":855.4100000000001,"body":"of their phases, they've lost a"},{"speaker":"Philip Pape","startTime":855.4100000000001,"endTime":858.5600000000001,"body":"ton of definition. All right,"},{"speaker":"Philip Pape","startTime":855.4100000000001,"endTime":858.5600000000001,"body":"and you rarely see those photos"},{"speaker":"Philip Pape","startTime":858.5600000000001,"endTime":861.14,"body":"because it doesn't sell on"},{"speaker":"Philip Pape","startTime":858.5600000000001,"endTime":861.14,"body":"social media, right? You rarely"},{"speaker":"Philip Pape","startTime":861.14,"endTime":865.25,"body":"see those. So the picture that"},{"speaker":"Philip Pape","startTime":861.14,"endTime":865.25,"body":"you're fed on social media of"},{"speaker":"Philip Pape","startTime":865.25,"endTime":869.0,"body":"people who are jacked and ripped"},{"speaker":"Philip Pape","startTime":865.25,"endTime":869.0,"body":"all the time is 100%. False,"},{"speaker":"Philip Pape","startTime":869.0,"endTime":872.1500000000001,"body":"let's just put it that way that"},{"speaker":"Philip Pape","startTime":869.0,"endTime":872.1500000000001,"body":"is a fraction of a fraction of a"},{"speaker":"Philip Pape","startTime":872.1500000000001,"endTime":874.64,"body":"fraction of people who look that"},{"speaker":"Philip Pape","startTime":872.1500000000001,"endTime":874.64,"body":"way first of all, and the"},{"speaker":"Philip Pape","startTime":874.64,"endTime":878.72,"body":"algorithm is just showing those"},{"speaker":"Philip Pape","startTime":874.64,"endTime":878.72,"body":"to you. And secondly, you can"},{"speaker":"Philip Pape","startTime":878.72,"endTime":882.08,"body":"only look that way at your"},{"speaker":"Philip Pape","startTime":878.72,"endTime":882.08,"body":"leanest at a practically an"},{"speaker":"Philip Pape","startTime":882.08,"endTime":886.22,"body":"unhealthy level of leanness."},{"speaker":"Philip Pape","startTime":882.08,"endTime":886.22,"body":"Now, there is a healthy level of"},{"speaker":"Philip Pape","startTime":886.22,"endTime":888.9200000000001,"body":"leanness that you can walk"},{"speaker":"Philip Pape","startTime":886.22,"endTime":888.9200000000001,"body":"around with, after you've built"},{"speaker":"Philip Pape","startTime":888.9200000000001,"endTime":892.0400000000001,"body":"muscle for say, five to 10"},{"speaker":"Philip Pape","startTime":888.9200000000001,"endTime":892.0400000000001,"body":"years, and you've gotten closer"},{"speaker":"Philip Pape","startTime":892.0400000000001,"endTime":895.82,"body":"to genetic potential. And you're"},{"speaker":"Philip Pape","startTime":892.0400000000001,"endTime":895.82,"body":"fairly lean, but not super lean"},{"speaker":"Philip Pape","startTime":896.1800000000001,"endTime":900.44,"body":"that everyone, anyone I've ever"},{"speaker":"Philip Pape","startTime":896.1800000000001,"endTime":900.44,"body":"met would be completely thrilled"},{"speaker":"Philip Pape","startTime":900.44,"endTime":902.45,"body":"with to be at that point. I"},{"speaker":"Philip Pape","startTime":900.44,"endTime":902.45,"body":"think that's what we're trying"},{"speaker":"Philip Pape","startTime":902.45,"endTime":906.08,"body":"to get what they call lifestyle"},{"speaker":"Philip Pape","startTime":902.45,"endTime":906.08,"body":"lean. And yet even with that, if"},{"speaker":"Philip Pape","startTime":906.08,"endTime":910.01,"body":"you don't spend some time in a"},{"speaker":"Philip Pape","startTime":906.08,"endTime":910.01,"body":"surplus, gaining some body fat"},{"speaker":"Philip Pape","startTime":910.01,"endTime":912.59,"body":"and losing a little bit of that"},{"speaker":"Philip Pape","startTime":910.01,"endTime":912.59,"body":"definition, you're not going to"},{"speaker":"Philip Pape","startTime":912.59,"endTime":916.94,"body":"maximize the speed at which you"},{"speaker":"Philip Pape","startTime":912.59,"endTime":916.94,"body":"build the muscle. And you might"},{"speaker":"Philip Pape","startTime":916.94,"endTime":920.7800000000001,"body":"be okay with that. So you might"},{"speaker":"Philip Pape","startTime":916.94,"endTime":920.7800000000001,"body":"be okay taking the next 15 years"},{"speaker":"Philip Pape","startTime":920.7800000000001,"endTime":924.1700000000001,"body":"to try to slowly build muscle."},{"speaker":"Philip Pape","startTime":920.7800000000001,"endTime":924.1700000000001,"body":"But a lot of people I've met"},{"speaker":"Philip Pape","startTime":924.26,"endTime":929.36,"body":"would rather build, say 80% of"},{"speaker":"Philip Pape","startTime":924.26,"endTime":929.36,"body":"their potential muscle. I'm just"},{"speaker":"Philip Pape","startTime":929.36,"endTime":932.1800000000001,"body":"throwing a number out there over"},{"speaker":"Philip Pape","startTime":929.36,"endTime":932.1800000000001,"body":"the next two or three years."},{"speaker":"Philip Pape","startTime":932.57,"endTime":936.62,"body":"Then take 1015 years to maybe"},{"speaker":"Philip Pape","startTime":932.57,"endTime":936.62,"body":"Get there, right. And then over"},{"speaker":"Philip Pape","startTime":936.62,"endTime":938.7800000000001,"body":"the next two to three years,"},{"speaker":"Philip Pape","startTime":936.62,"endTime":938.7800000000001,"body":"you're making some sacrifices in"},{"speaker":"Philip Pape","startTime":938.7800000000001,"endTime":944.45,"body":"terms of your body fats. Okay?"},{"speaker":"Philip Pape","startTime":938.7800000000001,"endTime":944.45,"body":"So there are these complex"},{"speaker":"Philip Pape","startTime":944.48,"endTime":948.38,"body":"feelings we have about body"},{"speaker":"Philip Pape","startTime":944.48,"endTime":948.38,"body":"image. And I definitely hear"},{"speaker":"Philip Pape","startTime":948.38,"endTime":951.74,"body":"that a lot more from women than"},{"speaker":"Philip Pape","startTime":948.38,"endTime":951.74,"body":"men, but I have them, the men I"},{"speaker":"Philip Pape","startTime":951.74,"endTime":956.09,"body":"talked to have them as well. And"},{"speaker":"Philip Pape","startTime":951.74,"endTime":956.09,"body":"there's also a sort of different"},{"speaker":"Philip Pape","startTime":956.09,"endTime":961.52,"body":"backlash out there, where very"},{"speaker":"Philip Pape","startTime":956.09,"endTime":961.52,"body":"strong lifters will make fun of"},{"speaker":"Philip Pape","startTime":961.52,"endTime":964.7900000000001,"body":"or joke around with people who"},{"speaker":"Philip Pape","startTime":961.52,"endTime":964.7900000000001,"body":"are trying to lose body fat and"},{"speaker":"Philip Pape","startTime":964.7900000000001,"endTime":967.5500000000001,"body":"saying like, Hey, don't you"},{"speaker":"Philip Pape","startTime":964.7900000000001,"endTime":967.5500000000001,"body":"know, you're skinny man, you're"},{"speaker":"Philip Pape","startTime":967.5500000000001,"endTime":970.34,"body":"too skinny, like people will say"},{"speaker":"Philip Pape","startTime":967.5500000000001,"endTime":970.34,"body":"that. And that's, that's a,"},{"speaker":"Philip Pape","startTime":970.52,"endTime":974.0600000000001,"body":"that's a similar form of quote"},{"speaker":"Philip Pape","startTime":970.52,"endTime":974.0600000000001,"body":"unquote, body shaming. Now I"},{"speaker":"Philip Pape","startTime":974.0600000000001,"endTime":976.9100000000001,"body":"personally don't, I find it"},{"speaker":"Philip Pape","startTime":974.0600000000001,"endTime":976.9100000000001,"body":"hilarious because the people I"},{"speaker":"Philip Pape","startTime":976.9100000000001,"endTime":979.5500000000001,"body":"hang out with we joke with each"},{"speaker":"Philip Pape","startTime":976.9100000000001,"endTime":979.5500000000001,"body":"other. And we know we're doing"},{"speaker":"Philip Pape","startTime":979.5500000000001,"endTime":984.02,"body":"that. And it's all good. But if"},{"speaker":"Philip Pape","startTime":979.5500000000001,"endTime":984.02,"body":"anyone listening who knows"},{"speaker":"Philip Pape","startTime":984.02,"endTime":987.1700000000001,"body":"someone else, who is in this"},{"speaker":"Philip Pape","startTime":984.02,"endTime":987.1700000000001,"body":"journey for their fitness,"},{"speaker":"Philip Pape","startTime":987.1700000000001,"endTime":990.89,"body":"they're going to be at a"},{"speaker":"Philip Pape","startTime":987.1700000000001,"endTime":990.89,"body":"different level of strength, and"},{"speaker":"Philip Pape","startTime":990.89,"endTime":995.5400000000001,"body":"muscle building and fatness and"},{"speaker":"Philip Pape","startTime":990.89,"endTime":995.5400000000001,"body":"health than you, and also at a"},{"speaker":"Philip Pape","startTime":995.5400000000001,"endTime":998.1800000000001,"body":"different level than other"},{"speaker":"Philip Pape","startTime":995.5400000000001,"endTime":998.1800000000001,"body":"people their age, right. And if"},{"speaker":"Philip Pape","startTime":998.1800000000001,"endTime":1000.4000000000001,"body":"you're this person, you know who"},{"speaker":"Philip Pape","startTime":998.1800000000001,"endTime":1000.4000000000001,"body":"I'm talking about where,"},{"speaker":"Philip Pape","startTime":1001.51,"endTime":1003.46,"body":"especially if you're a woman,"},{"speaker":"Philip Pape","startTime":1001.51,"endTime":1003.46,"body":"and guys in the gym, make"},{"speaker":"Philip Pape","startTime":1003.46,"endTime":1006.76,"body":"comments about you, that are"},{"speaker":"Philip Pape","startTime":1003.46,"endTime":1006.76,"body":"just unwarranted. They're just"},{"speaker":"Philip Pape","startTime":1006.76,"endTime":1010.1800000000001,"body":"inappropriate. And they're"},{"speaker":"Philip Pape","startTime":1006.76,"endTime":1010.1800000000001,"body":"stupid, right? They have no idea"},{"speaker":"Philip Pape","startTime":1010.1800000000001,"endTime":1012.7,"body":"what you're going through. And"},{"speaker":"Philip Pape","startTime":1010.1800000000001,"endTime":1012.7,"body":"by the way, and you could joke"},{"speaker":"Philip Pape","startTime":1012.73,"endTime":1015.94,"body":"in your head, like, I bet I can,"},{"speaker":"Philip Pape","startTime":1012.73,"endTime":1015.94,"body":"you know, I bet I can deadlift"},{"speaker":"Philip Pape","startTime":1015.94,"endTime":1017.95,"body":"more than that guy. Right? But"},{"speaker":"Philip Pape","startTime":1015.94,"endTime":1017.95,"body":"but maybe you can't. And"},{"speaker":"Philip Pape","startTime":1017.98,"endTime":1020.8000000000001,"body":"honestly, it doesn't. It doesn't"},{"speaker":"Philip Pape","startTime":1017.98,"endTime":1020.8000000000001,"body":"matter. I'm just saying that"},{"speaker":"Philip Pape","startTime":1020.8000000000001,"endTime":1025.24,"body":"that's something that, you know,"},{"speaker":"Philip Pape","startTime":1020.8000000000001,"endTime":1025.24,"body":"we joke around. I guess what I'm"},{"speaker":"Philip Pape","startTime":1025.24,"endTime":1029.08,"body":"going with all this is, is very"},{"speaker":"Philip Pape","startTime":1025.24,"endTime":1029.08,"body":"personal. And if you're"},{"speaker":"Philip Pape","startTime":1029.08,"endTime":1033.1299999999999,"body":"listening, just know that"},{"speaker":"Philip Pape","startTime":1029.08,"endTime":1033.1299999999999,"body":"whatever you feel is correct."},{"speaker":"Philip Pape","startTime":1033.49,"endTime":1037.18,"body":"And also whatever your goal is,"},{"speaker":"Philip Pape","startTime":1033.49,"endTime":1037.18,"body":"is correct. And the question is"},{"speaker":"Philip Pape","startTime":1037.18,"endTime":1042.37,"body":"how to accept all the things"},{"speaker":"Philip Pape","startTime":1037.18,"endTime":1042.37,"body":"that go along with pursuing and"},{"speaker":"Philip Pape","startTime":1042.37,"endTime":1048.31,"body":"achieving that goal. So that on"},{"speaker":"Philip Pape","startTime":1042.37,"endTime":1048.31,"body":"the balance, you are not in"},{"speaker":"Philip Pape","startTime":1048.31,"endTime":1051.04,"body":"cognitive dissonance, but"},{"speaker":"Philip Pape","startTime":1048.31,"endTime":1051.04,"body":"actually very satisfied with the"},{"speaker":"Philip Pape","startTime":1051.04,"endTime":1054.34,"body":"choices you've made. And that's"},{"speaker":"Philip Pape","startTime":1051.04,"endTime":1054.34,"body":"hard, because if your goal"},{"speaker":"Philip Pape","startTime":1054.34,"endTime":1057.6399999999999,"body":"really is to get stronger build"},{"speaker":"Philip Pape","startTime":1054.34,"endTime":1057.6399999999999,"body":"muscle, and you know, it takes"},{"speaker":"Philip Pape","startTime":1057.67,"endTime":1061.66,"body":"gaining some weight in the"},{"speaker":"Philip Pape","startTime":1057.67,"endTime":1061.66,"body":"process, you have to and this is"},{"speaker":"Philip Pape","startTime":1061.66,"endTime":1063.79,"body":"one of the few times I say you"},{"speaker":"Philip Pape","startTime":1061.66,"endTime":1063.79,"body":"have to you have to accept the"},{"speaker":"Philip Pape","startTime":1063.79,"endTime":1066.3700000000001,"body":"fact that you're going to gain"},{"speaker":"Philip Pape","startTime":1063.79,"endTime":1066.3700000000001,"body":"weight, so the scale weights"},{"speaker":"Philip Pape","startTime":1066.3700000000001,"endTime":1069.1000000000001,"body":"gonna go up, and that there's"},{"speaker":"Philip Pape","startTime":1066.3700000000001,"endTime":1069.1000000000001,"body":"some body fatness that comes"},{"speaker":"Philip Pape","startTime":1069.1000000000001,"endTime":1073.1200000000001,"body":"along for the ride. That's just"},{"speaker":"Philip Pape","startTime":1069.1000000000001,"endTime":1073.1200000000001,"body":"a fact. But you also can"},{"speaker":"Philip Pape","startTime":1073.1200000000001,"endTime":1077.53,"body":"recognize that there are many,"},{"speaker":"Philip Pape","startTime":1073.1200000000001,"endTime":1077.53,"body":"many, many, many benefits that"},{"speaker":"Philip Pape","startTime":1077.53,"endTime":1079.96,"body":"go along with that before you"},{"speaker":"Philip Pape","startTime":1077.53,"endTime":1079.96,"body":"even get to the, to the end"},{"speaker":"Philip Pape","startTime":1079.96,"endTime":1085.3,"body":"goal. Alright, so the reason"},{"speaker":"Philip Pape","startTime":1079.96,"endTime":1085.3,"body":"that you have to gain some fat"},{"speaker":"Philip Pape","startTime":1085.33,"endTime":1088.63,"body":"along with muscle is simply"},{"speaker":"Philip Pape","startTime":1085.33,"endTime":1088.63,"body":"because that's the body's"},{"speaker":"Philip Pape","startTime":1088.66,"endTime":1092.5900000000001,"body":"storage mechanism. As you are"},{"speaker":"Philip Pape","startTime":1088.66,"endTime":1092.5900000000001,"body":"bringing in energy, it's very"},{"speaker":"Philip Pape","startTime":1092.5900000000001,"endTime":1098.74,"body":"easy to gain fat. And you can"},{"speaker":"Philip Pape","startTime":1092.5900000000001,"endTime":1098.74,"body":"only build new muscle tissue so"},{"speaker":"Philip Pape","startTime":1098.74,"endTime":1102.16,"body":"quickly. So you know, as you're"},{"speaker":"Philip Pape","startTime":1098.74,"endTime":1102.16,"body":"training really hard, you're"},{"speaker":"Philip Pape","startTime":1102.16,"endTime":1104.8,"body":"eating your protein, you're"},{"speaker":"Philip Pape","startTime":1102.16,"endTime":1104.8,"body":"eating your calories. If you try"},{"speaker":"Philip Pape","startTime":1104.8,"endTime":1107.71,"body":"to speed that up, your body"},{"speaker":"Philip Pape","startTime":1104.8,"endTime":1107.71,"body":"can't go any faster on the"},{"speaker":"Philip Pape","startTime":1107.71,"endTime":1110.08,"body":"muscle side. So it's going to go"},{"speaker":"Philip Pape","startTime":1107.71,"endTime":1110.08,"body":"much faster on the fat gaining"},{"speaker":"Philip Pape","startTime":1110.08,"endTime":1112.48,"body":"side, the counter argument to"},{"speaker":"Philip Pape","startTime":1110.08,"endTime":1112.48,"body":"that as well, then I'm just"},{"speaker":"Philip Pape","startTime":1112.48,"endTime":1115.21,"body":"going to, I'm going to stay"},{"speaker":"Philip Pape","startTime":1112.48,"endTime":1115.21,"body":"barely above maintenance, so"},{"speaker":"Philip Pape","startTime":1115.21,"endTime":1118.27,"body":"that I don't gain any fat. But"},{"speaker":"Philip Pape","startTime":1115.21,"endTime":1118.27,"body":"it just doesn't seem to work"},{"speaker":"Philip Pape","startTime":1118.27,"endTime":1122.1100000000001,"body":"that way. Assume that you're"},{"speaker":"Philip Pape","startTime":1118.27,"endTime":1122.1100000000001,"body":"going to gain half of the weight"},{"speaker":"Philip Pape","startTime":1122.1100000000001,"endTime":1125.14,"body":"that you gain as fat. That's a"},{"speaker":"Philip Pape","startTime":1122.1100000000001,"endTime":1125.14,"body":"good assumption. It could be"},{"speaker":"Philip Pape","startTime":1125.14,"endTime":1127.51,"body":"even more than that if you're"},{"speaker":"Philip Pape","startTime":1125.14,"endTime":1127.51,"body":"more advanced. But I've"},{"speaker":"Philip Pape","startTime":1127.51,"endTime":1130.06,"body":"definitely in my current gaining"},{"speaker":"Philip Pape","startTime":1127.51,"endTime":1130.06,"body":"phase right now after having"},{"speaker":"Philip Pape","startTime":1130.06,"endTime":1133.8700000000001,"body":"done this three times in the"},{"speaker":"Philip Pape","startTime":1130.06,"endTime":1133.8700000000001,"body":"past, using my rough estimates"},{"speaker":"Philip Pape","startTime":1133.8700000000001,"endTime":1137.74,"body":"of body fat, I'm about a 5050"},{"speaker":"Philip Pape","startTime":1133.8700000000001,"endTime":1137.74,"body":"Right now, a one to one, which"},{"speaker":"Philip Pape","startTime":1137.74,"endTime":1139.93,"body":"is awesome. That's the best I"},{"speaker":"Philip Pape","startTime":1137.74,"endTime":1139.93,"body":"could possibly hope for. So I"},{"speaker":"Philip Pape","startTime":1139.93,"endTime":1142.03,"body":"want you to assume that at least"},{"speaker":"Philip Pape","startTime":1139.93,"endTime":1142.03,"body":"half of what you're going to"},{"speaker":"Philip Pape","startTime":1142.03,"endTime":1145.57,"body":"gain no matter how slowly you"},{"speaker":"Philip Pape","startTime":1142.03,"endTime":1145.57,"body":"try to go is going to be fat."},{"speaker":"Philip Pape","startTime":1146.05,"endTime":1150.94,"body":"The positive about that is that"},{"speaker":"Philip Pape","startTime":1146.05,"endTime":1150.94,"body":"you might as well then go as"},{"speaker":"Philip Pape","startTime":1150.94,"endTime":1154.9,"body":"fast as you can go until the"},{"speaker":"Philip Pape","startTime":1150.94,"endTime":1154.9,"body":"point where fat starts to"},{"speaker":"Philip Pape","startTime":1154.9,"endTime":1157.99,"body":"outpace muscle. And we kind of"},{"speaker":"Philip Pape","startTime":1154.9,"endTime":1157.99,"body":"know what that is, we know that"},{"speaker":"Philip Pape","startTime":1157.99,"endTime":1161.68,"body":"that's around, like I said"},{"speaker":"Philip Pape","startTime":1157.99,"endTime":1161.68,"body":"before, two to three pounds a"},{"speaker":"Philip Pape","startTime":1161.68,"endTime":1164.56,"body":"month for men, one to two pounds"},{"speaker":"Philip Pape","startTime":1161.68,"endTime":1164.56,"body":"for women. And so it equates to"},{"speaker":"Philip Pape","startTime":1164.56,"endTime":1169.0,"body":"something like point two to"},{"speaker":"Philip Pape","startTime":1164.56,"endTime":1169.0,"body":"point 3% of your body weight per"},{"speaker":"Philip Pape","startTime":1169.0,"endTime":1173.44,"body":"week. Yeah, I think I got that"},{"speaker":"Philip Pape","startTime":1169.0,"endTime":1173.44,"body":"right point to 2.3% of your body"},{"speaker":"Philip Pape","startTime":1173.44,"endTime":1176.38,"body":"weight per week on the upper"},{"speaker":"Philip Pape","startTime":1173.44,"endTime":1176.38,"body":"end, the more advanced you are"},{"speaker":"Philip Pape","startTime":1176.38,"endTime":1180.04,"body":"the lower you go. So once you"},{"speaker":"Philip Pape","startTime":1176.38,"endTime":1180.04,"body":"accept that, then you know, it's"},{"speaker":"Philip Pape","startTime":1180.04,"endTime":1183.46,"body":"a fact and it's logic, that"},{"speaker":"Philip Pape","startTime":1180.04,"endTime":1183.46,"body":"you're gonna gain some fat to"},{"speaker":"Philip Pape","startTime":1183.46,"endTime":1185.74,"body":"gain muscle period. Let's just"},{"speaker":"Philip Pape","startTime":1183.46,"endTime":1185.74,"body":"accept it. That's the first"},{"speaker":"Philip Pape","startTime":1185.74,"endTime":1188.95,"body":"thing. Now let's keep going."},{"speaker":"Philip Pape","startTime":1185.74,"endTime":1188.95,"body":"Because if you're not going to"},{"speaker":"Philip Pape","startTime":1188.95,"endTime":1191.71,"body":"accept that, then you have to"},{"speaker":"Philip Pape","startTime":1188.95,"endTime":1191.71,"body":"accept a much, much longer road"},{"speaker":"Philip Pape","startTime":1191.71,"endTime":1194.89,"body":"to building muscle and getting"},{"speaker":"Philip Pape","startTime":1191.71,"endTime":1194.89,"body":"the physique physique you want."},{"speaker":"Philip Pape","startTime":1195.73,"endTime":1199.0900000000001,"body":"Then there's this dichotomy"},{"speaker":"Philip Pape","startTime":1195.73,"endTime":1199.0900000000001,"body":"between all of these"},{"speaker":"Philip Pape","startTime":1199.0900000000001,"endTime":1201.79,"body":"insecurities I just talked"},{"speaker":"Philip Pape","startTime":1199.0900000000001,"endTime":1201.79,"body":"about, and the societal"},{"speaker":"Philip Pape","startTime":1201.79,"endTime":1205.1200000000001,"body":"judgments and the people making"},{"speaker":"Philip Pape","startTime":1201.79,"endTime":1205.1200000000001,"body":"comments. By the way, get those"},{"speaker":"Philip Pape","startTime":1205.1200000000001,"endTime":1208.3600000000001,"body":"toxic people out of your life,"},{"speaker":"Philip Pape","startTime":1205.1200000000001,"endTime":1208.3600000000001,"body":"stay away from them, or give"},{"speaker":"Philip Pape","startTime":1208.3600000000001,"endTime":1211.3,"body":"them the peace of your mind."},{"speaker":"Philip Pape","startTime":1208.3600000000001,"endTime":1211.3,"body":"Like tell them, hey, this is"},{"speaker":"Philip Pape","startTime":1211.3,"endTime":1214.33,"body":"wrong. Stop making comments"},{"speaker":"Philip Pape","startTime":1211.3,"endTime":1214.33,"body":"about my body. Like this is not"},{"speaker":"Philip Pape","startTime":1214.33,"endTime":1216.7,"body":"appropriate. And if you're in a"},{"speaker":"Philip Pape","startTime":1214.33,"endTime":1216.7,"body":"gym setting, go talk to the"},{"speaker":"Philip Pape","startTime":1216.7,"endTime":1221.1100000000001,"body":"manager. Go talk to the"},{"speaker":"Philip Pape","startTime":1216.7,"endTime":1221.1100000000001,"body":"instructor, right. Hey, this is"},{"speaker":"Philip Pape","startTime":1221.1100000000001,"endTime":1223.39,"body":"Philip and I hope you're"},{"speaker":"Philip Pape","startTime":1221.1100000000001,"endTime":1223.39,"body":"enjoying this episode of Wits \u0026"},{"speaker":"Philip Pape","startTime":1223.39,"endTime":1226.3600000000001,"body":"Weights, I started Wits \u0026"},{"speaker":"Philip Pape","startTime":1223.39,"endTime":1226.3600000000001,"body":"Weights to help people who want"},{"speaker":"Philip Pape","startTime":1226.3600000000001,"endTime":1230.05,"body":"to build muscle lose fat and"},{"speaker":"Philip Pape","startTime":1226.3600000000001,"endTime":1230.05,"body":"actually look like they lift."},{"speaker":"Philip Pape","startTime":1230.32,"endTime":1232.42,"body":"I've noticed that when people"},{"speaker":"Philip Pape","startTime":1230.32,"endTime":1232.42,"body":"improve their strength and"},{"speaker":"Philip Pape","startTime":1232.42,"endTime":1235.54,"body":"physique, they not only look and"},{"speaker":"Philip Pape","startTime":1232.42,"endTime":1235.54,"body":"feel better, they train for"},{"speaker":"Philip Pape","startTime":1235.57,"endTime":1238.75,"body":"other areas of their life, their"},{"speaker":"Philip Pape","startTime":1235.57,"endTime":1238.75,"body":"health, their mental resilience"},{"speaker":"Philip Pape","startTime":1238.78,"endTime":1241.78,"body":"and their confidence in"},{"speaker":"Philip Pape","startTime":1238.78,"endTime":1241.78,"body":"everything they do. And since"},{"speaker":"Philip Pape","startTime":1241.78,"endTime":1244.3600000000001,"body":"you're listening to this"},{"speaker":"Philip Pape","startTime":1241.78,"endTime":1244.3600000000001,"body":"podcast, I assume you want the"},{"speaker":"Philip Pape","startTime":1244.3600000000001,"endTime":1247.81,"body":"same things the same success,"},{"speaker":"Philip Pape","startTime":1244.3600000000001,"endTime":1247.81,"body":"whether you recently started"},{"speaker":"Philip Pape","startTime":1247.81,"endTime":1250.81,"body":"lifting, or you've been at this"},{"speaker":"Philip Pape","startTime":1247.81,"endTime":1250.81,"body":"for a while and want to optimize"},{"speaker":"Philip Pape","startTime":1250.81,"endTime":1254.05,"body":"and reach a new level of"},{"speaker":"Philip Pape","startTime":1250.81,"endTime":1254.05,"body":"success. Either way more one on"},{"speaker":"Philip Pape","startTime":1254.05,"endTime":1256.69,"body":"one coaching focused on"},{"speaker":"Philip Pape","startTime":1254.05,"endTime":1256.69,"body":"engineering, your physique and"},{"speaker":"Philip Pape","startTime":1256.69,"endTime":1260.77,"body":"body composition is for you. If"},{"speaker":"Philip Pape","startTime":1256.69,"endTime":1260.77,"body":"you want expert guidance, and"},{"speaker":"Philip Pape","startTime":1260.77,"endTime":1264.22,"body":"want to get results faster,"},{"speaker":"Philip Pape","startTime":1260.77,"endTime":1264.22,"body":"easier, and with fewer"},{"speaker":"Philip Pape","startTime":1264.22,"endTime":1268.3,"body":"frustrations along the way to"},{"speaker":"Philip Pape","startTime":1264.22,"endTime":1268.3,"body":"actually look like you lift, go"},{"speaker":"Philip Pape","startTime":1268.3,"endTime":1272.2,"body":"to wits \u0026 weights.com, and click"},{"speaker":"Philip Pape","startTime":1268.3,"endTime":1272.2,"body":"on coaching, or use the link in"},{"speaker":"Philip Pape","startTime":1272.2,"endTime":1275.29,"body":"my show notes to apply today,"},{"speaker":"Philip Pape","startTime":1272.2,"endTime":1275.29,"body":"I'll ask you a few short"},{"speaker":"Philip Pape","startTime":1275.29,"endTime":1278.83,"body":"questions to decide if we're a"},{"speaker":"Philip Pape","startTime":1275.29,"endTime":1278.83,"body":"good fit. If we are, we'll get"},{"speaker":"Philip Pape","startTime":1278.83,"endTime":1281.8,"body":"you started this week. Now back"},{"speaker":"Philip Pape","startTime":1278.83,"endTime":1281.8,"body":"to the show."},{"speaker":"Philip Pape","startTime":1283.69,"endTime":1287.1100000000001,"body":"They're the insecurities of what"},{"speaker":"Philip Pape","startTime":1283.69,"endTime":1287.1100000000001,"body":"happens when your body shape"},{"speaker":"Philip Pape","startTime":1287.1100000000001,"endTime":1291.22,"body":"changes, especially because the"},{"speaker":"Philip Pape","startTime":1287.1100000000001,"endTime":1291.22,"body":"place that we usually dislike"},{"speaker":"Philip Pape","startTime":1291.22,"endTime":1294.76,"body":"the most is the place where fat"},{"speaker":"Philip Pape","startTime":1291.22,"endTime":1294.76,"body":"goes to first. And that's not"},{"speaker":"Philip Pape","startTime":1294.76,"endTime":1298.96,"body":"coincidence. It's because we are"},{"speaker":"Philip Pape","startTime":1294.76,"endTime":1298.96,"body":"used to the fact that that's the"},{"speaker":"Philip Pape","startTime":1299.32,"endTime":1303.13,"body":"fattest part of our bodies. And"},{"speaker":"Philip Pape","startTime":1299.32,"endTime":1303.13,"body":"so we've we've tied that to our"},{"speaker":"Philip Pape","startTime":1303.13,"endTime":1305.65,"body":"overall body image. And so it"},{"speaker":"Philip Pape","startTime":1303.13,"endTime":1305.65,"body":"kind of is a vicious cycle,"},{"speaker":"Philip Pape","startTime":1305.68,"endTime":1308.6200000000001,"body":"right? So you take those"},{"speaker":"Philip Pape","startTime":1305.68,"endTime":1308.6200000000001,"body":"insecurities, but then you take"},{"speaker":"Philip Pape","startTime":1308.6200000000001,"endTime":1312.46,"body":"the confidence and the positives"},{"speaker":"Philip Pape","startTime":1308.6200000000001,"endTime":1312.46,"body":"about getting physically"},{"speaker":"Philip Pape","startTime":1312.46,"endTime":1315.8500000000001,"body":"stronger and building muscle."},{"speaker":"Philip Pape","startTime":1312.46,"endTime":1315.8500000000001,"body":"And we know that changing your"},{"speaker":"Philip Pape","startTime":1315.8500000000001,"endTime":1319.45,"body":"body composition for the better,"},{"speaker":"Philip Pape","startTime":1315.8500000000001,"endTime":1319.45,"body":"can improve your self image can"},{"speaker":"Philip Pape","startTime":1319.45,"endTime":1322.6000000000001,"body":"improve your confidence. And so"},{"speaker":"Philip Pape","startTime":1319.45,"endTime":1322.6000000000001,"body":"one of the things that comes to"},{"speaker":"Philip Pape","startTime":1322.6000000000001,"endTime":1326.8,"body":"mind is, is there a way to still"},{"speaker":"Philip Pape","startTime":1322.6000000000001,"endTime":1326.8,"body":"exude and embrace that"},{"speaker":"Philip Pape","startTime":1326.89,"endTime":1330.8500000000001,"body":"confidence that comes from"},{"speaker":"Philip Pape","startTime":1326.89,"endTime":1330.8500000000001,"body":"knowing you're stronger, you're"},{"speaker":"Philip Pape","startTime":1330.8500000000001,"endTime":1333.7,"body":"bigger in a good way, there's"},{"speaker":"Philip Pape","startTime":1330.8500000000001,"endTime":1333.7,"body":"muscle there, right? You're"},{"speaker":"Philip Pape","startTime":1333.7,"endTime":1335.5,"body":"filling in your shirts, you"},{"speaker":"Philip Pape","startTime":1333.7,"endTime":1335.5,"body":"know, slit, the shirts are"},{"speaker":"Philip Pape","startTime":1335.5,"endTime":1337.75,"body":"getting a little tighter. But"},{"speaker":"Philip Pape","startTime":1335.5,"endTime":1337.75,"body":"it's not like in the past, just"},{"speaker":"Philip Pape","startTime":1337.75,"endTime":1340.42,"body":"because you were getting fat,"},{"speaker":"Philip Pape","startTime":1337.75,"endTime":1340.42,"body":"it's because those muscles are"},{"speaker":"Philip Pape","startTime":1340.42,"endTime":1344.68,"body":"starting to pop, right? You're"},{"speaker":"Philip Pape","startTime":1340.42,"endTime":1344.68,"body":"creating this marble sculpture"},{"speaker":"Philip Pape","startTime":1344.68,"endTime":1347.65,"body":"underneath this little layer of"},{"speaker":"Philip Pape","startTime":1344.68,"endTime":1347.65,"body":"fat that's going to just be"},{"speaker":"Philip Pape","startTime":1347.65,"endTime":1350.83,"body":"there ready to get revealed when"},{"speaker":"Philip Pape","startTime":1347.65,"endTime":1350.83,"body":"you when you carve out the fat."},{"speaker":"Philip Pape","startTime":1351.16,"endTime":1353.3500000000001,"body":"And yes, you're going to have"},{"speaker":"Philip Pape","startTime":1351.16,"endTime":1353.3500000000001,"body":"emotional ups and downs"},{"speaker":"Philip Pape","startTime":1353.3500000000001,"endTime":1357.58,"body":"throughout this. But coming back"},{"speaker":"Philip Pape","startTime":1353.3500000000001,"endTime":1357.58,"body":"to the positive of embracing the"},{"speaker":"Philip Pape","startTime":1357.58,"endTime":1361.24,"body":"bigger, stronger body and what"},{"speaker":"Philip Pape","startTime":1357.58,"endTime":1361.24,"body":"you're able to do with that"},{"speaker":"Philip Pape","startTime":1361.24,"endTime":1364.54,"body":"body, not just in the gym. But"},{"speaker":"Philip Pape","startTime":1361.24,"endTime":1364.54,"body":"in real life. Maybe you can help"},{"speaker":"Philip Pape","startTime":1364.54,"endTime":1367.8700000000001,"body":"somebody like moving furniture"},{"speaker":"Philip Pape","startTime":1364.54,"endTime":1367.8700000000001,"body":"around. One of my clients said"},{"speaker":"Philip Pape","startTime":1367.8700000000001,"endTime":1370.8400000000001,"body":"that she she had to put"},{"speaker":"Philip Pape","startTime":1367.8700000000001,"endTime":1370.8400000000001,"body":"something in the car, she went"},{"speaker":"Philip Pape","startTime":1370.8400000000001,"endTime":1373.81,"body":"with her husband to Home Depot"},{"speaker":"Philip Pape","startTime":1370.8400000000001,"endTime":1373.81,"body":"or something and put something"},{"speaker":"Philip Pape","startTime":1373.81,"endTime":1376.3,"body":"big in the car. And she was"},{"speaker":"Philip Pape","startTime":1373.81,"endTime":1376.3,"body":"like, Whoa, like I it was super"},{"speaker":"Philip Pape","startTime":1376.3,"endTime":1379.33,"body":"easy. I had no idea I'd be able"},{"speaker":"Philip Pape","startTime":1376.3,"endTime":1379.33,"body":"to just like Chuck it over"},{"speaker":"Philip Pape","startTime":1379.33,"endTime":1382.45,"body":"there. And she's in a building"},{"speaker":"Philip Pape","startTime":1379.33,"endTime":1382.45,"body":"phase. And she's she's bigger"},{"speaker":"Philip Pape","startTime":1382.45,"endTime":1386.83,"body":"and stronger. Right. So that's,"},{"speaker":"Philip Pape","startTime":1382.45,"endTime":1386.83,"body":"that's one thing that comes to"},{"speaker":"Philip Pape","startTime":1386.83,"endTime":1389.08,"body":"mind. See, I told you this will"},{"speaker":"Philip Pape","startTime":1386.83,"endTime":1389.08,"body":"be unscripted because I have"},{"speaker":"Philip Pape","startTime":1389.08,"endTime":1392.05,"body":"some minimal notes here I'm"},{"speaker":"Philip Pape","startTime":1389.08,"endTime":1392.05,"body":"trying to get through. But but"},{"speaker":"Philip Pape","startTime":1392.05,"endTime":1394.51,"body":"I'm trying to address each of"},{"speaker":"Philip Pape","startTime":1392.05,"endTime":1394.51,"body":"the things that I relate to."},{"speaker":"Philip Pape","startTime":1395.2,"endTime":1401.5,"body":"Another thing is, the challenges"},{"speaker":"Philip Pape","startTime":1395.2,"endTime":1401.5,"body":"when you're bulking include us"},{"speaker":"Philip Pape","startTime":1401.65,"endTime":1403.69,"body":"kind of the reverse of what"},{"speaker":"Philip Pape","startTime":1401.65,"endTime":1403.69,"body":"happens when you're losing fat,"},{"speaker":"Philip Pape","startTime":1403.69,"endTime":1407.08,"body":"which is you hit plateaus. So"},{"speaker":"Philip Pape","startTime":1403.69,"endTime":1407.08,"body":"when you're losing fat, we all"},{"speaker":"Philip Pape","startTime":1407.08,"endTime":1410.68,"body":"know we hit a weight loss or fat"},{"speaker":"Philip Pape","startTime":1407.08,"endTime":1410.68,"body":"loss plateau, we get stuck. And"},{"speaker":"Philip Pape","startTime":1410.68,"endTime":1413.29,"body":"we're not sure why. Right? We've"},{"speaker":"Philip Pape","startTime":1410.68,"endTime":1413.29,"body":"talked about that in the past,"},{"speaker":"Philip Pape","startTime":1413.29,"endTime":1416.14,"body":"I'm not going to rehash all the"},{"speaker":"Philip Pape","startTime":1413.29,"endTime":1416.14,"body":"reasons why. But we have the"},{"speaker":"Philip Pape","startTime":1416.14,"endTime":1418.72,"body":"same reasons the other"},{"speaker":"Philip Pape","startTime":1416.14,"endTime":1418.72,"body":"direction, where when you're"},{"speaker":"Philip Pape","startTime":1418.72,"endTime":1421.27,"body":"trying to bulk or lean bulk,"},{"speaker":"Philip Pape","startTime":1418.72,"endTime":1421.27,"body":"whatever term you want to use,"},{"speaker":"Philip Pape","startTime":1421.96,"endTime":1424.96,"body":"you're gonna hit plateaus along"},{"speaker":"Philip Pape","startTime":1421.96,"endTime":1424.96,"body":"the way, for a variety of"},{"speaker":"Philip Pape","startTime":1424.96,"endTime":1427.3,"body":"reasons. And the reason I bring"},{"speaker":"Philip Pape","startTime":1424.96,"endTime":1427.3,"body":"that up here with the whole"},{"speaker":"Philip Pape","startTime":1427.3,"endTime":1432.43,"body":"insecurity discussion about"},{"speaker":"Philip Pape","startTime":1427.3,"endTime":1432.43,"body":"getting fluffy, is because"},{"speaker":"Philip Pape","startTime":1432.55,"endTime":1435.16,"body":"number one, when you hit those"},{"speaker":"Philip Pape","startTime":1432.55,"endTime":1435.16,"body":"plateaus, you feel like it's"},{"speaker":"Philip Pape","startTime":1435.16,"endTime":1437.77,"body":"going to take longer. And now"},{"speaker":"Philip Pape","startTime":1435.16,"endTime":1437.77,"body":"you're like oh, now I have to be"},{"speaker":"Philip Pape","startTime":1437.77,"endTime":1440.8600000000001,"body":"fluffy for longer, like, Come"},{"speaker":"Philip Pape","startTime":1437.77,"endTime":1440.8600000000001,"body":"on, let's get let's build, let's"},{"speaker":"Philip Pape","startTime":1440.8600000000001,"endTime":1445.39,"body":"build it's built. And you know"},{"speaker":"Philip Pape","startTime":1440.8600000000001,"endTime":1445.39,"body":"for sure if you're in a plateau,"},{"speaker":"Philip Pape","startTime":1445.39,"endTime":1449.41,"body":"if along with those scale, a"},{"speaker":"Philip Pape","startTime":1445.39,"endTime":1449.41,"body":"plateau, your lifts, all of a"},{"speaker":"Philip Pape","startTime":1449.41,"endTime":1452.5,"body":"sudden that week seem like"},{"speaker":"Philip Pape","startTime":1449.41,"endTime":1452.5,"body":"they're harder, like obviously,"},{"speaker":"Philip Pape","startTime":1452.5,"endTime":1455.17,"body":"you should be progressing"},{"speaker":"Philip Pape","startTime":1452.5,"endTime":1455.17,"body":"anyway. But sometimes the"},{"speaker":"Philip Pape","startTime":1455.17,"endTime":1458.5900000000001,"body":"progression to the next level"},{"speaker":"Philip Pape","startTime":1455.17,"endTime":1458.5900000000001,"body":"feels a lot harder than the last"},{"speaker":"Philip Pape","startTime":1458.71,"endTime":1461.38,"body":"time. And sometimes it feels"},{"speaker":"Philip Pape","startTime":1458.71,"endTime":1461.38,"body":"easy, you know what I'm talking"},{"speaker":"Philip Pape","startTime":1461.38,"endTime":1466.3600000000001,"body":"about. And oftentimes, that's"},{"speaker":"Philip Pape","startTime":1461.38,"endTime":1466.3600000000001,"body":"correlated with your metabolism"},{"speaker":"Philip Pape","startTime":1466.3600000000001,"endTime":1469.39,"body":"ramping up, and you're not"},{"speaker":"Philip Pape","startTime":1466.3600000000001,"endTime":1469.39,"body":"eating enough to keep up with"},{"speaker":"Philip Pape","startTime":1469.39,"endTime":1471.76,"body":"it. Even if you're using macro"},{"speaker":"Philip Pape","startTime":1469.39,"endTime":1471.76,"body":"factors, which I highly"},{"speaker":"Philip Pape","startTime":1471.76,"endTime":1474.97,"body":"recommend everyone listening"},{"speaker":"Philip Pape","startTime":1471.76,"endTime":1474.97,"body":"this app on the market for this"},{"speaker":"Philip Pape","startTime":1475.27,"endTime":1478.8400000000001,"body":"fact, the only one that can get"},{"speaker":"Philip Pape","startTime":1475.27,"endTime":1478.8400000000001,"body":"you to precisely bulk at just"},{"speaker":"Philip Pape","startTime":1478.8400000000001,"endTime":1481.51,"body":"the right rate. So you don't"},{"speaker":"Philip Pape","startTime":1478.8400000000001,"endTime":1481.51,"body":"gain too much fat, but you also"},{"speaker":"Philip Pape","startTime":1481.51,"endTime":1484.54,"body":"don't accidentally go into a"},{"speaker":"Philip Pape","startTime":1481.51,"endTime":1484.54,"body":"diet. And if you use macro"},{"speaker":"Philip Pape","startTime":1484.54,"endTime":1486.79,"body":"factor, of course you use my"},{"speaker":"Philip Pape","startTime":1484.54,"endTime":1486.79,"body":"code Wits \u0026 Weights, all one"},{"speaker":"Philip Pape","startTime":1486.79,"endTime":1490.48,"body":"word. That's my only plug today."},{"speaker":"Philip Pape","startTime":1486.79,"endTime":1490.48,"body":"All right. So if you're using"},{"speaker":"Philip Pape","startTime":1490.48,"endTime":1494.41,"body":"macro factors, even then, what I"},{"speaker":"Philip Pape","startTime":1490.48,"endTime":1494.41,"body":"often see and tell me if this"},{"speaker":"Philip Pape","startTime":1494.41,"endTime":1496.9,"body":"isn't true with you, in your"},{"speaker":"Philip Pape","startTime":1494.41,"endTime":1496.9,"body":"head, of course, because this is"},{"speaker":"Philip Pape","startTime":1496.9,"endTime":1501.43,"body":"a one way conversation right now"},{"speaker":"Philip Pape","startTime":1496.9,"endTime":1501.43,"body":"that you hit these plateaus on"},{"speaker":"Philip Pape","startTime":1501.43,"endTime":1505.18,"body":"the scale. And sometimes they"},{"speaker":"Philip Pape","startTime":1501.43,"endTime":1505.18,"body":"your weight even goes down,"},{"speaker":"Philip Pape","startTime":1505.21,"endTime":1507.82,"body":"you're like what is going on"},{"speaker":"Philip Pape","startTime":1505.21,"endTime":1507.82,"body":"eating, you know, whatever it"},{"speaker":"Philip Pape","startTime":1507.82,"endTime":1511.63,"body":"might be, I'm eating 2600 Or I'm"},{"speaker":"Philip Pape","startTime":1507.82,"endTime":1511.63,"body":"eating 3000 Or I'm eating 3200"},{"speaker":"Philip Pape","startTime":1511.63,"endTime":1515.02,"body":"calories a day. Okay. And I'm"},{"speaker":"Philip Pape","startTime":1511.63,"endTime":1515.02,"body":"still not gaining Well, what's"},{"speaker":"Philip Pape","startTime":1515.02,"endTime":1517.48,"body":"probably happening is if you"},{"speaker":"Philip Pape","startTime":1515.02,"endTime":1517.48,"body":"look at your expenditure chart,"},{"speaker":"Philip Pape","startTime":1517.51,"endTime":1520.48,"body":"it's probably increasing pretty"},{"speaker":"Philip Pape","startTime":1517.51,"endTime":1520.48,"body":"quickly. And macro factor"},{"speaker":"Philip Pape","startTime":1520.48,"endTime":1523.48,"body":"doesn't want to be over"},{"speaker":"Philip Pape","startTime":1520.48,"endTime":1523.48,"body":"responsive, it's conservative."},{"speaker":"Philip Pape","startTime":1523.78,"endTime":1527.5,"body":"And so the if you're working"},{"speaker":"Philip Pape","startTime":1523.78,"endTime":1527.5,"body":"with me as a client, we see that"},{"speaker":"Philip Pape","startTime":1527.74,"endTime":1531.91,"body":"and I recognize it as a true"},{"speaker":"Philip Pape","startTime":1527.74,"endTime":1531.91,"body":"plateau. We will simply get"},{"speaker":"Philip Pape","startTime":1531.91,"endTime":1534.46,"body":"ahead of it by eating more. And"},{"speaker":"Philip Pape","startTime":1531.91,"endTime":1534.46,"body":"I know that sounds like oh,"},{"speaker":"Philip Pape","startTime":1534.46,"endTime":1537.91,"body":"that's an easy solution. But"},{"speaker":"Philip Pape","startTime":1534.46,"endTime":1537.91,"body":"when you know your expenditure,"},{"speaker":"Philip Pape","startTime":1538.1200000000001,"endTime":1540.58,"body":"and you know that the weight"},{"speaker":"Philip Pape","startTime":1538.1200000000001,"endTime":1540.58,"body":"stall is because the expenditure"},{"speaker":"Philip Pape","startTime":1540.58,"endTime":1543.3700000000001,"body":"is going up, and no other"},{"speaker":"Philip Pape","startTime":1540.58,"endTime":1543.3700000000001,"body":"variables have changed, that's"},{"speaker":"Philip Pape","startTime":1543.3700000000001,"endTime":1546.73,"body":"excellent information to make a"},{"speaker":"Philip Pape","startTime":1543.3700000000001,"endTime":1546.73,"body":"decision from to eat more,"},{"speaker":"Philip Pape","startTime":1547.0900000000001,"endTime":1549.13,"body":"without the risk that, oh, I'm"},{"speaker":"Philip Pape","startTime":1547.0900000000001,"endTime":1549.13,"body":"going to gain a bunch of body"},{"speaker":"Philip Pape","startTime":1549.13,"endTime":1552.46,"body":"fat, because I'm going past the"},{"speaker":"Philip Pape","startTime":1549.13,"endTime":1552.46,"body":"rate that Philip just talked"},{"speaker":"Philip Pape","startTime":1552.46,"endTime":1556.21,"body":"about of like the one to one."},{"speaker":"Philip Pape","startTime":1552.46,"endTime":1556.21,"body":"And so by doing that, you can"},{"speaker":"Philip Pape","startTime":1556.21,"endTime":1559.06,"body":"get out of the plateau pretty"},{"speaker":"Philip Pape","startTime":1556.21,"endTime":1559.06,"body":"quickly by being proactive and"},{"speaker":"Philip Pape","startTime":1559.06,"endTime":1561.73,"body":"upping those calories as it"},{"speaker":"Philip Pape","startTime":1559.06,"endTime":1561.73,"body":"ramps up. So one of the big"},{"speaker":"Philip Pape","startTime":1561.73,"endTime":1563.98,"body":"challenges and I talked about"},{"speaker":"Philip Pape","startTime":1561.73,"endTime":1563.98,"body":"this on the heart gaining phase"},{"speaker":"Philip Pape","startTime":1564.01,"endTime":1567.19,"body":"is just eating more and more and"},{"speaker":"Philip Pape","startTime":1564.01,"endTime":1567.19,"body":"more and more. And then, and"},{"speaker":"Philip Pape","startTime":1567.19,"endTime":1571.0900000000001,"body":"then that correlating with your"},{"speaker":"Philip Pape","startTime":1567.19,"endTime":1571.0900000000001,"body":"feeling of fluffiness, or being"},{"speaker":"Philip Pape","startTime":1571.0900000000001,"endTime":1574.24,"body":"bloated or being a little bit"},{"speaker":"Philip Pape","startTime":1571.0900000000001,"endTime":1574.24,"body":"uncomfortable, because your"},{"speaker":"Philip Pape","startTime":1574.24,"endTime":1577.45,"body":"stomach is always bold,"},{"speaker":"Philip Pape","startTime":1574.24,"endTime":1577.45,"body":"basically. Or maybe you have a"},{"speaker":"Philip Pape","startTime":1577.45,"endTime":1579.91,"body":"little bit more digestive"},{"speaker":"Philip Pape","startTime":1577.45,"endTime":1579.91,"body":"issues, because now you're just"},{"speaker":"Philip Pape","startTime":1579.94,"endTime":1582.55,"body":"eating so much more. Maybe you"},{"speaker":"Philip Pape","startTime":1579.94,"endTime":1582.55,"body":"have more processed food, maybe"},{"speaker":"Philip Pape","startTime":1582.55,"endTime":1585.46,"body":"you have more or less fiber,"},{"speaker":"Philip Pape","startTime":1582.55,"endTime":1585.46,"body":"right, we know the deal. Eating"},{"speaker":"Philip Pape","startTime":1585.46,"endTime":1588.97,"body":"a lot of food has its own"},{"speaker":"Philip Pape","startTime":1585.46,"endTime":1588.97,"body":"challenges. And so you correlate"},{"speaker":"Philip Pape","startTime":1588.97,"endTime":1592.66,"body":"that with being fluffier, like,"},{"speaker":"Philip Pape","startTime":1588.97,"endTime":1592.66,"body":"yeah, I feel like a slob, right?"},{"speaker":"Philip Pape","startTime":1592.66,"endTime":1598.0,"body":"Like, the I just black. I feel"},{"speaker":"Philip Pape","startTime":1592.66,"endTime":1598.0,"body":"like blah, okay. It feels it."},{"speaker":"Philip Pape","startTime":1598.0,"endTime":1600.76,"body":"It's like, Oh, am I doing the"},{"speaker":"Philip Pape","startTime":1598.0,"endTime":1600.76,"body":"right thing by eating so much?"},{"speaker":"Philip Pape","startTime":1600.76,"endTime":1604.21,"body":"Like, is this okay? That I'm"},{"speaker":"Philip Pape","startTime":1600.76,"endTime":1604.21,"body":"eating, eating, eating? And yet,"},{"speaker":"Philip Pape","startTime":1604.57,"endTime":1607.66,"body":"at the end of the day, you know,"},{"speaker":"Philip Pape","startTime":1604.57,"endTime":1607.66,"body":"you're not unless you're over"},{"speaker":"Philip Pape","startTime":1607.66,"endTime":1611.02,"body":"consuming by 1000s and 1000s of"},{"speaker":"Philip Pape","startTime":1607.66,"endTime":1611.02,"body":"calories. If you're tracking,"},{"speaker":"Philip Pape","startTime":1611.17,"endTime":1614.5,"body":"you're still gonna stay within"},{"speaker":"Philip Pape","startTime":1611.17,"endTime":1614.5,"body":"that correct ballpark to, to get"},{"speaker":"Philip Pape","startTime":1614.5,"endTime":1616.8700000000001,"body":"through the plateau and make"},{"speaker":"Philip Pape","startTime":1614.5,"endTime":1616.8700000000001,"body":"progress, but not do it so fast"},{"speaker":"Philip Pape","startTime":1616.8700000000001,"endTime":1619.0,"body":"that you gain too much fat."},{"speaker":"Philip Pape","startTime":1616.8700000000001,"endTime":1619.0,"body":"Right? That makes sense. So I"},{"speaker":"Philip Pape","startTime":1619.0,"endTime":1621.49,"body":"kind of wanted to address that"},{"speaker":"Philip Pape","startTime":1619.0,"endTime":1621.49,"body":"piece of it. Because a lot of us"},{"speaker":"Philip Pape","startTime":1621.49,"endTime":1624.64,"body":"will. A lot of people will give"},{"speaker":"Philip Pape","startTime":1621.49,"endTime":1624.64,"body":"up. Like they get to these"},{"speaker":"Philip Pape","startTime":1624.64,"endTime":1627.31,"body":"things. And they think, Am I"},{"speaker":"Philip Pape","startTime":1624.64,"endTime":1627.31,"body":"just pushing myself to be like,"},{"speaker":"Philip Pape","startTime":1627.31,"endTime":1631.57,"body":"too fat? Am I just pushing"},{"speaker":"Philip Pape","startTime":1627.31,"endTime":1631.57,"body":"myself out there? And this is"},{"speaker":"Philip Pape","startTime":1631.6000000000001,"endTime":1634.81,"body":"this is disgusting. Like, what"},{"speaker":"Philip Pape","startTime":1631.6000000000001,"endTime":1634.81,"body":"am I doing? Right? These doubts"},{"speaker":"Philip Pape","startTime":1634.81,"endTime":1639.19,"body":"that we have. I've been through"},{"speaker":"Philip Pape","startTime":1634.81,"endTime":1639.19,"body":"it enough times now to know that"},{"speaker":"Philip Pape","startTime":1639.19,"endTime":1641.68,"body":"I'm going to hit these sticking"},{"speaker":"Philip Pape","startTime":1639.19,"endTime":1641.68,"body":"points, maybe three or four or"},{"speaker":"Philip Pape","startTime":1641.68,"endTime":1645.82,"body":"five times in a, say eight month"},{"speaker":"Philip Pape","startTime":1641.68,"endTime":1645.82,"body":"building cycle. It'll happen"},{"speaker":"Philip Pape","startTime":1645.82,"endTime":1651.28,"body":"quite a bit. And I actually just"},{"speaker":"Philip Pape","startTime":1645.82,"endTime":1651.28,"body":"went, I think I'm coming through"},{"speaker":"Philip Pape","startTime":1651.28,"endTime":1654.55,"body":"it right now. And every time it"},{"speaker":"Philip Pape","startTime":1651.28,"endTime":1654.55,"body":"happens, here's here's how we"},{"speaker":"Philip Pape","startTime":1654.55,"endTime":1657.3400000000001,"body":"spin it around. Here's how we"},{"speaker":"Philip Pape","startTime":1654.55,"endTime":1657.3400000000001,"body":"reframe it, instead of saying,"},{"speaker":"Philip Pape","startTime":1657.3400000000001,"endTime":1659.41,"body":"oh, that's disgusting, what am I"},{"speaker":"Philip Pape","startTime":1657.3400000000001,"endTime":1659.41,"body":"going to do, but blah, blah,"},{"speaker":"Philip Pape","startTime":1659.95,"endTime":1663.04,"body":"embrace the fact that, oh, you"},{"speaker":"Philip Pape","startTime":1659.95,"endTime":1663.04,"body":"know what, I can even eat more"},{"speaker":"Philip Pape","startTime":1663.04,"endTime":1665.8600000000001,"body":"this week. Now, you might not"},{"speaker":"Philip Pape","startTime":1663.04,"endTime":1665.8600000000001,"body":"think of that as a positive."},{"speaker":"Philip Pape","startTime":1665.89,"endTime":1669.31,"body":"Because if you're already"},{"speaker":"Philip Pape","startTime":1665.89,"endTime":1669.31,"body":"hitting 3200 3400 3600 calories,"},{"speaker":"Philip Pape","startTime":1669.67,"endTime":1671.6200000000001,"body":"and you're getting a little"},{"speaker":"Philip Pape","startTime":1669.67,"endTime":1671.6200000000001,"body":"tired of it, that's a different"},{"speaker":"Philip Pape","startTime":1671.6200000000001,"endTime":1673.81,"body":"issue we need to talk about."},{"speaker":"Philip Pape","startTime":1671.6200000000001,"endTime":1673.81,"body":"Because if you're at the point"},{"speaker":"Philip Pape","startTime":1673.81,"endTime":1676.8400000000001,"body":"where you're 789 months into a"},{"speaker":"Philip Pape","startTime":1673.81,"endTime":1676.8400000000001,"body":"building phase, and you just are"},{"speaker":"Philip Pape","startTime":1676.8400000000001,"endTime":1679.69,"body":"sick of eating, we don't want to"},{"speaker":"Philip Pape","startTime":1676.8400000000001,"endTime":1679.69,"body":"be in that mental state, like"},{"speaker":"Philip Pape","startTime":1679.69,"endTime":1681.97,"body":"physiological. You don't want to"},{"speaker":"Philip Pape","startTime":1679.69,"endTime":1681.97,"body":"be there. And it's probably time"},{"speaker":"Philip Pape","startTime":1681.97,"endTime":1684.6100000000001,"body":"to come out of that. But"},{"speaker":"Philip Pape","startTime":1681.97,"endTime":1684.6100000000001,"body":"assuming you're not there yet,"},{"speaker":"Philip Pape","startTime":1684.91,"endTime":1687.97,"body":"we can embrace the positive,"},{"speaker":"Philip Pape","startTime":1684.91,"endTime":1687.97,"body":"like I just did this week. And I"},{"speaker":"Philip Pape","startTime":1687.97,"endTime":1691.27,"body":"said, All right, well, I guess I"},{"speaker":"Philip Pape","startTime":1687.97,"endTime":1691.27,"body":"need to overcome snap II too,"},{"speaker":"Philip Pape","startTime":1691.27,"endTime":1694.51,"body":"but I'm going to overshoot my"},{"speaker":"Philip Pape","startTime":1691.27,"endTime":1694.51,"body":"calories by maybe one to 200"},{"speaker":"Philip Pape","startTime":1694.51,"endTime":1697.57,"body":"every day. And I know it's going"},{"speaker":"Philip Pape","startTime":1694.51,"endTime":1697.57,"body":"to be fine. Because I'm trying"},{"speaker":"Philip Pape","startTime":1697.57,"endTime":1700.1200000000001,"body":"to break through a plateau right"},{"speaker":"Philip Pape","startTime":1697.57,"endTime":1700.1200000000001,"body":"now. All right. So enough about"},{"speaker":"Philip Pape","startTime":1700.1200000000001,"endTime":1704.5900000000001,"body":"that one. What else? Okay, so,"},{"speaker":"Philip Pape","startTime":1700.1200000000001,"endTime":1704.5900000000001,"body":"as we go through this building"},{"speaker":"Philip Pape","startTime":1704.5900000000001,"endTime":1707.6200000000001,"body":"phase, you're going to have lots"},{"speaker":"Philip Pape","startTime":1704.5900000000001,"endTime":1707.6200000000001,"body":"of self talk, you're going to"},{"speaker":"Philip Pape","startTime":1707.6200000000001,"endTime":1710.74,"body":"have this internal narrative"},{"speaker":"Philip Pape","startTime":1707.6200000000001,"endTime":1710.74,"body":"about how your body's changing."},{"speaker":"Philip Pape","startTime":1710.98,"endTime":1714.31,"body":"You might even say like, what"},{"speaker":"Philip Pape","startTime":1710.98,"endTime":1714.31,"body":"happened, I did all this hard"},{"speaker":"Philip Pape","startTime":1714.31,"endTime":1718.1200000000001,"body":"work to get my diet under"},{"speaker":"Philip Pape","startTime":1714.31,"endTime":1718.1200000000001,"body":"control. And, you know, this"},{"speaker":"Philip Pape","startTime":1718.1200000000001,"endTime":1721.03,"body":"flexible dieting approach I'm"},{"speaker":"Philip Pape","startTime":1718.1200000000001,"endTime":1721.03,"body":"tracking, I'm strength training"},{"speaker":"Philip Pape","startTime":1721.03,"endTime":1723.25,"body":"really hard. Maybe I even went"},{"speaker":"Philip Pape","startTime":1721.03,"endTime":1723.25,"body":"through a fat loss phase. And"},{"speaker":"Philip Pape","startTime":1723.67,"endTime":1727.03,"body":"that's leanness, and definition"},{"speaker":"Philip Pape","startTime":1723.67,"endTime":1727.03,"body":"where I wanted to be. And I feel"},{"speaker":"Philip Pape","startTime":1727.03,"endTime":1731.95,"body":"like I'm throwing it all the"},{"speaker":"Philip Pape","startTime":1727.03,"endTime":1731.95,"body":"way. This is where I think some"},{"speaker":"Philip Pape","startTime":1732.13,"endTime":1737.32,"body":"combination of self care and"},{"speaker":"Philip Pape","startTime":1732.13,"endTime":1737.32,"body":"coping with the mental aspects"},{"speaker":"Philip Pape","startTime":1737.32,"endTime":1740.68,"body":"of this is going to be"},{"speaker":"Philip Pape","startTime":1737.32,"endTime":1740.68,"body":"important. And so what does that"},{"speaker":"Philip Pape","startTime":1740.68,"endTime":1743.8,"body":"mean? So first of all, we want"},{"speaker":"Philip Pape","startTime":1740.68,"endTime":1743.8,"body":"to have realistic goals, right?"},{"speaker":"Philip Pape","startTime":1743.8,"endTime":1747.25,"body":"That's one thing that comes to"},{"speaker":"Philip Pape","startTime":1743.8,"endTime":1747.25,"body":"mind is assuming we're going at"},{"speaker":"Philip Pape","startTime":1747.25,"endTime":1751.0,"body":"a reasonable rate of gain. And"},{"speaker":"Philip Pape","startTime":1747.25,"endTime":1751.0,"body":"we know that we're following an"},{"speaker":"Philip Pape","startTime":1751.0,"endTime":1753.52,"body":"effective program, and we're"},{"speaker":"Philip Pape","startTime":1751.0,"endTime":1753.52,"body":"lifting more and more each"},{"speaker":"Philip Pape","startTime":1753.52,"endTime":1757.0900000000001,"body":"session. Okay, those goals are"},{"speaker":"Philip Pape","startTime":1753.52,"endTime":1757.0900000000001,"body":"the ones that we want to go"},{"speaker":"Philip Pape","startTime":1757.0900000000001,"endTime":1760.75,"body":"after, not the a year from now"},{"speaker":"Philip Pape","startTime":1757.0900000000001,"endTime":1760.75,"body":"I'm going to be leaner, because"},{"speaker":"Philip Pape","startTime":1760.75,"endTime":1764.02,"body":"that's too vague, and it's too"},{"speaker":"Philip Pape","startTime":1760.75,"endTime":1764.02,"body":"far away. So I would rather you"},{"speaker":"Philip Pape","startTime":1764.02,"endTime":1766.6000000000001,"body":"focus on performance,"},{"speaker":"Philip Pape","startTime":1764.02,"endTime":1766.6000000000001,"body":"performance, performance, and"},{"speaker":"Philip Pape","startTime":1766.6000000000001,"endTime":1769.57,"body":"not aesthetics. Even though my"},{"speaker":"Philip Pape","startTime":1766.6000000000001,"endTime":1769.57,"body":"comment earlier was that there"},{"speaker":"Philip Pape","startTime":1769.57,"endTime":1774.13,"body":"is a way to embrace your"},{"speaker":"Philip Pape","startTime":1769.57,"endTime":1774.13,"body":"fluffier aesthetics, especially"},{"speaker":"Philip Pape","startTime":1774.13,"endTime":1776.44,"body":"when you have a shirt on and you"},{"speaker":"Philip Pape","startTime":1774.13,"endTime":1776.44,"body":"just look bigger and stronger."},{"speaker":"Philip Pape","startTime":1776.56,"endTime":1779.17,"body":"Now, I know this is different"},{"speaker":"Philip Pape","startTime":1776.56,"endTime":1779.17,"body":"between men and women. But But"},{"speaker":"Philip Pape","startTime":1779.17,"endTime":1782.08,"body":"ladies, you know, when you've"},{"speaker":"Philip Pape","startTime":1779.17,"endTime":1782.08,"body":"got those bigger thighs, because"},{"speaker":"Philip Pape","startTime":1782.08,"endTime":1784.0900000000001,"body":"you're building all that muscle,"},{"speaker":"Philip Pape","startTime":1782.08,"endTime":1784.0900000000001,"body":"you know, that's, that's"},{"speaker":"Philip Pape","startTime":1784.0900000000001,"endTime":1786.76,"body":"something you can embrace. Or"},{"speaker":"Philip Pape","startTime":1784.0900000000001,"endTime":1786.76,"body":"maybe it's the back, right,"},{"speaker":"Philip Pape","startTime":1786.76,"endTime":1790.1200000000001,"body":"like, whatever it is for you."},{"speaker":"Philip Pape","startTime":1786.76,"endTime":1790.1200000000001,"body":"Okay, for me, it's like, you"},{"speaker":"Philip Pape","startTime":1790.1200000000001,"endTime":1792.8500000000001,"body":"know, having kind of broader"},{"speaker":"Philip Pape","startTime":1790.1200000000001,"endTime":1792.8500000000001,"body":"shoulders, bigger biceps, kind"},{"speaker":"Philip Pape","startTime":1792.8500000000001,"endTime":1795.64,"body":"of a big strong back. Now,"},{"speaker":"Philip Pape","startTime":1792.8500000000001,"endTime":1795.64,"body":"again, if I took my shirt off, I"},{"speaker":"Philip Pape","startTime":1795.64,"endTime":1799.06,"body":"would feel more insecure,"},{"speaker":"Philip Pape","startTime":1795.64,"endTime":1799.06,"body":"because I've gotten a little"},{"speaker":"Philip Pape","startTime":1799.06,"endTime":1802.78,"body":"extra fluff. But then I'm like,"},{"speaker":"Philip Pape","startTime":1799.06,"endTime":1802.78,"body":"so what? I'm big and strong,"},{"speaker":"Philip Pape","startTime":1803.02,"endTime":1806.17,"body":"this is going to pay off later."},{"speaker":"Philip Pape","startTime":1803.02,"endTime":1806.17,"body":"However, that's a little piece"},{"speaker":"Philip Pape","startTime":1806.17,"endTime":1808.66,"body":"of it. The rest of it is"},{"speaker":"Philip Pape","startTime":1806.17,"endTime":1808.66,"body":"performance is this holistic"},{"speaker":"Philip Pape","startTime":1808.66,"endTime":1813.16,"body":"view of wow, I am able to go to"},{"speaker":"Philip Pape","startTime":1808.66,"endTime":1813.16,"body":"the gym every single session and"},{"speaker":"Philip Pape","startTime":1813.16,"endTime":1816.67,"body":"get more out of my workouts each"},{"speaker":"Philip Pape","startTime":1813.16,"endTime":1816.67,"body":"time over and over and over and"},{"speaker":"Philip Pape","startTime":1816.67,"endTime":1819.3700000000001,"body":"over again. And if you're doing"},{"speaker":"Philip Pape","startTime":1816.67,"endTime":1819.3700000000001,"body":"a building phase the right way."},{"speaker":"Philip Pape","startTime":1820.03,"endTime":1824.23,"body":"Okay, so just like when I my"},{"speaker":"Philip Pape","startTime":1820.03,"endTime":1824.23,"body":"clients are, are focused, right?"},{"speaker":"Philip Pape","startTime":1824.47,"endTime":1827.65,"body":"But they also have a plan and"},{"speaker":"Philip Pape","startTime":1824.47,"endTime":1827.65,"body":"we're able to adapt and use that"},{"speaker":"Philip Pape","startTime":1827.65,"endTime":1831.04,"body":"data that we're tracking to"},{"speaker":"Philip Pape","startTime":1827.65,"endTime":1831.04,"body":"adjust each week, assuming you"},{"speaker":"Philip Pape","startTime":1831.04,"endTime":1834.49,"body":"have that. And you know that if"},{"speaker":"Philip Pape","startTime":1831.04,"endTime":1834.49,"body":"you're coming close to stalling"},{"speaker":"Philip Pape","startTime":1834.49,"endTime":1837.6100000000001,"body":"on a lift, there's a A reason"},{"speaker":"Philip Pape","startTime":1834.49,"endTime":1837.6100000000001,"body":"why it's either because you're"},{"speaker":"Philip Pape","startTime":1837.6100000000001,"endTime":1839.92,"body":"not eating enough, sleeping"},{"speaker":"Philip Pape","startTime":1837.6100000000001,"endTime":1839.92,"body":"enough, taking enough rest"},{"speaker":"Philip Pape","startTime":1839.92,"endTime":1842.71,"body":"periods, whatever, you can"},{"speaker":"Philip Pape","startTime":1839.92,"endTime":1842.71,"body":"quickly adjust and keep moving"},{"speaker":"Philip Pape","startTime":1843.1000000000001,"endTime":1847.33,"body":"in a building phase, you quote"},{"speaker":"Philip Pape","startTime":1843.1000000000001,"endTime":1847.33,"body":"unquote, should be able to"},{"speaker":"Philip Pape","startTime":1847.33,"endTime":1851.53,"body":"constantly make progress. Now"},{"speaker":"Philip Pape","startTime":1847.33,"endTime":1851.53,"body":"for a newer lifter, that might"},{"speaker":"Philip Pape","startTime":1851.53,"endTime":1854.32,"body":"look like squatting three times"},{"speaker":"Philip Pape","startTime":1851.53,"endTime":1854.32,"body":"a week and going up five pounds"},{"speaker":"Philip Pape","startTime":1854.32,"endTime":1857.74,"body":"every time. But as you get more"},{"speaker":"Philip Pape","startTime":1854.32,"endTime":1857.74,"body":"advanced, might look like your"},{"speaker":"Philip Pape","startTime":1857.74,"endTime":1861.97,"body":"squat goes up once a week, or,"},{"speaker":"Philip Pape","startTime":1857.74,"endTime":1861.97,"body":"you know, or twice a week, and"},{"speaker":"Philip Pape","startTime":1861.97,"endTime":1865.21,"body":"then once a week, right? Or"},{"speaker":"Philip Pape","startTime":1861.97,"endTime":1865.21,"body":"maybe you get an extra set in"},{"speaker":"Philip Pape","startTime":1865.21,"endTime":1867.97,"body":"each week, and then you reset to"},{"speaker":"Philip Pape","startTime":1865.21,"endTime":1867.97,"body":"a higher weight and get more"},{"speaker":"Philip Pape","startTime":1867.97,"endTime":1870.1000000000001,"body":"set. Whatever it is, you get"},{"speaker":"Philip Pape","startTime":1867.97,"endTime":1870.1000000000001,"body":"what I'm saying it's progressive"},{"speaker":"Philip Pape","startTime":1870.1000000000001,"endTime":1874.03,"body":"overload, but you should be able"},{"speaker":"Philip Pape","startTime":1870.1000000000001,"endTime":1874.03,"body":"to constantly progress. That is"},{"speaker":"Philip Pape","startTime":1874.03,"endTime":1877.21,"body":"the sign you're getting stronger"},{"speaker":"Philip Pape","startTime":1874.03,"endTime":1877.21,"body":"and building muscle. If that if"},{"speaker":"Philip Pape","startTime":1877.21,"endTime":1881.5900000000001,"body":"that plateaus or regresses that"},{"speaker":"Philip Pape","startTime":1877.21,"endTime":1881.5900000000001,"body":"is where you get concerned and"},{"speaker":"Philip Pape","startTime":1881.5900000000001,"endTime":1885.64,"body":"look at what's happening. And"},{"speaker":"Philip Pape","startTime":1881.5900000000001,"endTime":1885.64,"body":"adjust because that's really"},{"speaker":"Philip Pape","startTime":1885.94,"endTime":1889.75,"body":"what we're going for. Right, the"},{"speaker":"Philip Pape","startTime":1885.94,"endTime":1889.75,"body":"aesthetics and being fluffy and"},{"speaker":"Philip Pape","startTime":1889.75,"endTime":1894.52,"body":"all that, frankly, it shouldn't"},{"speaker":"Philip Pape","startTime":1889.75,"endTime":1894.52,"body":"matter at all right. But I"},{"speaker":"Philip Pape","startTime":1894.52,"endTime":1897.16,"body":"didn't want to make a podcast"},{"speaker":"Philip Pape","startTime":1894.52,"endTime":1897.16,"body":"episode that said, no, just"},{"speaker":"Philip Pape","startTime":1897.16,"endTime":1897.8500000000001,"body":"don't worry about that."},{"speaker":"Philip Pape","startTime":1900.04,"endTime":1903.6100000000001,"body":"That's not how we are as humans."},{"speaker":"Philip Pape","startTime":1900.04,"endTime":1903.6100000000001,"body":"So instead of worrying about"},{"speaker":"Philip Pape","startTime":1903.6100000000001,"endTime":1907.96,"body":"that, focus on this, and this is"},{"speaker":"Philip Pape","startTime":1903.6100000000001,"endTime":1907.96,"body":"performance, in the more"},{"speaker":"Philip Pape","startTime":1907.96,"endTime":1912.52,"body":"holistic view. Okay. The one"},{"speaker":"Philip Pape","startTime":1907.96,"endTime":1912.52,"body":"thing I can't always address as,"},{"speaker":"Philip Pape","startTime":1912.58,"endTime":1916.15,"body":"as much as maybe others can, I"},{"speaker":"Philip Pape","startTime":1912.58,"endTime":1916.15,"body":"never really had, I never really"},{"speaker":"Philip Pape","startTime":1916.15,"endTime":1919.75,"body":"had an experience with I'll say,"},{"speaker":"Philip Pape","startTime":1916.15,"endTime":1919.75,"body":"disordered eating, like an"},{"speaker":"Philip Pape","startTime":1919.78,"endTime":1923.74,"body":"eating disorder, or super poor"},{"speaker":"Philip Pape","startTime":1919.78,"endTime":1923.74,"body":"body image, like some people"},{"speaker":"Philip Pape","startTime":1923.74,"endTime":1926.2,"body":"face when they're younger, I"},{"speaker":"Philip Pape","startTime":1923.74,"endTime":1926.2,"body":"never was happy with my"},{"speaker":"Philip Pape","startTime":1926.2,"endTime":1930.04,"body":"physique, I always thought I was"},{"speaker":"Philip Pape","startTime":1926.2,"endTime":1930.04,"body":"either either a little bit, a"},{"speaker":"Philip Pape","startTime":1930.04,"endTime":1933.3400000000001,"body":"little bit fat, or a little bit"},{"speaker":"Philip Pape","startTime":1930.04,"endTime":1933.3400000000001,"body":"skinny fat. And I simply"},{"speaker":"Philip Pape","startTime":1933.3700000000001,"endTime":1936.94,"body":"accepted that, like, I would"},{"speaker":"Philip Pape","startTime":1933.3700000000001,"endTime":1936.94,"body":"never be able to change that."},{"speaker":"Philip Pape","startTime":1937.48,"endTime":1940.6000000000001,"body":"And so I guess it in its own"},{"speaker":"Philip Pape","startTime":1937.48,"endTime":1940.6000000000001,"body":"sense, that is a form of poor"},{"speaker":"Philip Pape","startTime":1940.6000000000001,"endTime":1945.43,"body":"body image. It's like, it's,"},{"speaker":"Philip Pape","startTime":1940.6000000000001,"endTime":1945.43,"body":"it's accepting fate. And just"},{"speaker":"Philip Pape","startTime":1945.64,"endTime":1949.24,"body":"moving on, which, for anyone"},{"speaker":"Philip Pape","startTime":1945.64,"endTime":1949.24,"body":"knows me, I'm very positive"},{"speaker":"Philip Pape","startTime":1949.24,"endTime":1954.31,"body":"person like I, I like to reframe"},{"speaker":"Philip Pape","startTime":1949.24,"endTime":1954.31,"body":"things I like to think of, well,"},{"speaker":"Philip Pape","startTime":1954.31,"endTime":1957.16,"body":"it could be worse, right? It"},{"speaker":"Philip Pape","startTime":1954.31,"endTime":1957.16,"body":"could be worse. And so that's"},{"speaker":"Philip Pape","startTime":1957.16,"endTime":1960.49,"body":"kind of, it gives me a sense of"},{"speaker":"Philip Pape","startTime":1957.16,"endTime":1960.49,"body":"resilience of mental resilience"},{"speaker":"Philip Pape","startTime":1960.49,"endTime":1963.46,"body":"that has helped me cope over the"},{"speaker":"Philip Pape","startTime":1960.49,"endTime":1963.46,"body":"years with these things. Whereas"},{"speaker":"Philip Pape","startTime":1963.46,"endTime":1969.58,"body":"others might have more anxiety,"},{"speaker":"Philip Pape","startTime":1963.46,"endTime":1969.58,"body":"disorders, depression, things"},{"speaker":"Philip Pape","startTime":1969.58,"endTime":1974.14,"body":"like that, as a response to"},{"speaker":"Philip Pape","startTime":1969.58,"endTime":1974.14,"body":"these things, right. I'm also a"},{"speaker":"Philip Pape","startTime":1974.14,"endTime":1976.57,"body":"male, not a female. So there's"},{"speaker":"Philip Pape","startTime":1974.14,"endTime":1976.57,"body":"certain issues that I never had"},{"speaker":"Philip Pape","startTime":1976.57,"endTime":1981.8500000000001,"body":"to face being a male. And I also"},{"speaker":"Philip Pape","startTime":1976.57,"endTime":1981.8500000000001,"body":"did lots of diets over the"},{"speaker":"Philip Pape","startTime":1981.8500000000001,"endTime":1984.7,"body":"years. So you could argue that"},{"speaker":"Philip Pape","startTime":1981.8500000000001,"endTime":1984.7,"body":"I'm right now in the midst of"},{"speaker":"Philip Pape","startTime":1984.7,"endTime":1987.64,"body":"making this podcast, doing some"},{"speaker":"Philip Pape","startTime":1984.7,"endTime":1987.64,"body":"form of rationalization or"},{"speaker":"Philip Pape","startTime":1987.64,"endTime":1991.54,"body":"denial, and in reality, every"},{"speaker":"Philip Pape","startTime":1987.64,"endTime":1991.54,"body":"time I would go on a diet and"},{"speaker":"Philip Pape","startTime":1991.54,"endTime":1995.6200000000001,"body":"restrict, it was me responding"},{"speaker":"Philip Pape","startTime":1991.54,"endTime":1995.6200000000001,"body":"to some insecurity I had about"},{"speaker":"Philip Pape","startTime":1995.6200000000001,"endTime":1999.76,"body":"my body, right? I'll accept that"},{"speaker":"Philip Pape","startTime":1995.6200000000001,"endTime":1999.76,"body":"for sure. If I'm just to, you"},{"speaker":"Philip Pape","startTime":1999.76,"endTime":2003.75,"body":"know, kind of open up my, my"},{"speaker":"Philip Pape","startTime":1999.76,"endTime":2003.75,"body":"mindset to my past here and try"},{"speaker":"Philip Pape","startTime":2003.75,"endTime":2008.46,"body":"to be more reflective of it. So"},{"speaker":"Philip Pape","startTime":2003.75,"endTime":2008.46,"body":"if you can do the same, and kind"},{"speaker":"Philip Pape","startTime":2008.46,"endTime":2011.64,"body":"of tap into your experience with"},{"speaker":"Philip Pape","startTime":2008.46,"endTime":2011.64,"body":"past disordered eating patterns,"},{"speaker":"Philip Pape","startTime":2011.67,"endTime":2016.17,"body":"or body image, and how those"},{"speaker":"Philip Pape","startTime":2011.67,"endTime":2016.17,"body":"resurface, right, as you try to"},{"speaker":"Philip Pape","startTime":2016.17,"endTime":2019.68,"body":"gain weight, and what kind of"},{"speaker":"Philip Pape","startTime":2016.17,"endTime":2019.68,"body":"reframing and mental shift we"},{"speaker":"Philip Pape","startTime":2019.68,"endTime":2022.5900000000001,"body":"want to have, toward the"},{"speaker":"Philip Pape","startTime":2019.68,"endTime":2022.5900000000001,"body":"positives of why we're doing"},{"speaker":"Philip Pape","startTime":2022.5900000000001,"endTime":2025.26,"body":"this, which is different than"},{"speaker":"Philip Pape","startTime":2022.5900000000001,"endTime":2025.26,"body":"why you gained weight in the"},{"speaker":"Philip Pape","startTime":2025.26,"endTime":2028.89,"body":"past. It's two different things."},{"speaker":"Philip Pape","startTime":2025.26,"endTime":2028.89,"body":"Right? In the past, you gained"},{"speaker":"Philip Pape","startTime":2028.89,"endTime":2032.79,"body":"weight, unwillingly, you know,"},{"speaker":"Philip Pape","startTime":2028.89,"endTime":2032.79,"body":"unwittingly, or unintentionally,"},{"speaker":"Philip Pape","startTime":2033.54,"endTime":2036.3600000000001,"body":"probably from overconsumption,"},{"speaker":"Philip Pape","startTime":2033.54,"endTime":2036.3600000000001,"body":"probably didn't have nearly"},{"speaker":"Philip Pape","startTime":2036.3600000000001,"endTime":2039.27,"body":"enough protein that you needed,"},{"speaker":"Philip Pape","startTime":2036.3600000000001,"endTime":2039.27,"body":"and probably weren't strength"},{"speaker":"Philip Pape","startTime":2039.27,"endTime":2042.93,"body":"training effectively, you were"},{"speaker":"Philip Pape","startTime":2039.27,"endTime":2042.93,"body":"gaining a lot of fat. Well, now"},{"speaker":"Philip Pape","startTime":2042.96,"endTime":2047.13,"body":"the mental shift here is we are"},{"speaker":"Philip Pape","startTime":2042.96,"endTime":2047.13,"body":"gaining a lot of muscle. Oh, by"},{"speaker":"Philip Pape","startTime":2047.13,"endTime":2048.84,"body":"the way, there's a little fat"},{"speaker":"Philip Pape","startTime":2047.13,"endTime":2048.84,"body":"that comes along for right now"},{"speaker":"Philip Pape","startTime":2048.84,"endTime":2051.33,"body":"we're going to cut off later. So"},{"speaker":"Philip Pape","startTime":2048.84,"endTime":2051.33,"body":"we're going to shift it that"},{"speaker":"Philip Pape","startTime":2051.33,"endTime":2055.44,"body":"way. It's, it's a little bit"},{"speaker":"Philip Pape","startTime":2051.33,"endTime":2055.44,"body":"different, isn't it? Right. And"},{"speaker":"Philip Pape","startTime":2055.59,"endTime":2060.54,"body":"also, the fact that we can't"},{"speaker":"Philip Pape","startTime":2055.59,"endTime":2060.54,"body":"live with the societal physique"},{"speaker":"Philip Pape","startTime":2060.54,"endTime":2062.85,"body":"ideals that are out there are,"},{"speaker":"Philip Pape","startTime":2060.54,"endTime":2062.85,"body":"first of all false, like I"},{"speaker":"Philip Pape","startTime":2062.85,"endTime":2066.93,"body":"mentioned before, right, where"},{"speaker":"Philip Pape","startTime":2062.85,"endTime":2066.93,"body":"you equate a six pack abs, you"},{"speaker":"Philip Pape","startTime":2066.93,"endTime":2071.64,"body":"know, with your worth, which it"},{"speaker":"Philip Pape","startTime":2066.93,"endTime":2071.64,"body":"doesn't even exist for 99.99% of"},{"speaker":"Philip Pape","startTime":2071.64,"endTime":2076.02,"body":"people. And instead, focus on"},{"speaker":"Philip Pape","startTime":2071.64,"endTime":2076.02,"body":"the functional strength goal."},{"speaker":"Philip Pape","startTime":2076.5299999999997,"endTime":2080.0099999999998,"body":"Now, if you see somebody online,"},{"speaker":"Philip Pape","startTime":2076.5299999999997,"endTime":2080.0099999999998,"body":"who's similar to you, who's"},{"speaker":"Philip Pape","startTime":2080.0699999999997,"endTime":2082.3199999999997,"body":"power lifter, or they lift"},{"speaker":"Philip Pape","startTime":2080.0699999999997,"endTime":2082.3199999999997,"body":"weights, and they're"},{"speaker":"Philip Pape","startTime":2082.3199999999997,"endTime":2084.75,"body":"deadlifting, way more than you,"},{"speaker":"Philip Pape","startTime":2082.3199999999997,"endTime":2084.75,"body":"it's your body weight, and"},{"speaker":"Philip Pape","startTime":2084.75,"endTime":2087.2400000000002,"body":"you're a little bit jealous of"},{"speaker":"Philip Pape","startTime":2084.75,"endTime":2087.2400000000002,"body":"that and want to get there, take"},{"speaker":"Philip Pape","startTime":2087.2400000000002,"endTime":2089.9700000000003,"body":"that driving energy, like I'm"},{"speaker":"Philip Pape","startTime":2087.2400000000002,"endTime":2089.9700000000003,"body":"not going to criticize you for"},{"speaker":"Philip Pape","startTime":2089.9700000000003,"endTime":2094.08,"body":"that, right? Because I think I"},{"speaker":"Philip Pape","startTime":2089.9700000000003,"endTime":2094.08,"body":"think funk I think strength and"},{"speaker":"Philip Pape","startTime":2094.08,"endTime":2097.53,"body":"performance is a great thing to"},{"speaker":"Philip Pape","startTime":2094.08,"endTime":2097.53,"body":"go after. Just make sure that"},{"speaker":"Philip Pape","startTime":2097.53,"endTime":2100.26,"body":"it's realistically within your"},{"speaker":"Philip Pape","startTime":2097.53,"endTime":2100.26,"body":"grasp for this building phase."},{"speaker":"Philip Pape","startTime":2100.68,"endTime":2104.91,"body":"So if you currently deadlift"},{"speaker":"Philip Pape","startTime":2100.68,"endTime":2104.91,"body":"185, and you're in a six month"},{"speaker":"Philip Pape","startTime":2104.91,"endTime":2108.93,"body":"building phase, your targets"},{"speaker":"Philip Pape","startTime":2104.91,"endTime":2108.93,"body":"probably not going to be 475."},{"speaker":"Philip Pape","startTime":2108.96,"endTime":2112.11,"body":"But it's going to be some"},{"speaker":"Philip Pape","startTime":2108.96,"endTime":2112.11,"body":"reasonable level, assuming you"},{"speaker":"Philip Pape","startTime":2112.11,"endTime":2115.83,"body":"know, X number of pounds per"},{"speaker":"Philip Pape","startTime":2112.11,"endTime":2115.83,"body":"session or week jump over six"},{"speaker":"Philip Pape","startTime":2115.83,"endTime":2119.31,"body":"months. And you know, a little"},{"speaker":"Philip Pape","startTime":2115.83,"endTime":2119.31,"body":"bit of conservatism built in in"},{"speaker":"Philip Pape","startTime":2119.31,"endTime":2121.89,"body":"there for your life. And you"},{"speaker":"Philip Pape","startTime":2119.31,"endTime":2121.89,"body":"say, Okay, this is a goal, I'm"},{"speaker":"Philip Pape","startTime":2121.89,"endTime":2126.39,"body":"gonna go. I'm at 185. Now my"},{"speaker":"Philip Pape","startTime":2121.89,"endTime":2126.39,"body":"goal is going to be 305 for"},{"speaker":"Philip Pape","startTime":2126.39,"endTime":2129.93,"body":"example, I think those are great"},{"speaker":"Philip Pape","startTime":2126.39,"endTime":2129.93,"body":"goals to have, and ideals to"},{"speaker":"Philip Pape","startTime":2129.93,"endTime":2134.2200000000003,"body":"have when you're trying to build"},{"speaker":"Philip Pape","startTime":2129.93,"endTime":2134.2200000000003,"body":"muscle. So, what else comes to"},{"speaker":"Philip Pape","startTime":2134.2200000000003,"endTime":2137.79,"body":"mind? By the way, reach out to"},{"speaker":"Philip Pape","startTime":2134.2200000000003,"endTime":2137.79,"body":"me on Instagram, if you find"},{"speaker":"Philip Pape","startTime":2137.79,"endTime":2141.39,"body":"this, if you find this episode"},{"speaker":"Philip Pape","startTime":2137.79,"endTime":2141.39,"body":"helpful to you, it's very"},{"speaker":"Philip Pape","startTime":2141.39,"endTime":2145.2,"body":"unscripted as you can tell. And"},{"speaker":"Philip Pape","startTime":2141.39,"endTime":2145.2,"body":"I'm almost like cringing in my"},{"speaker":"Philip Pape","startTime":2145.2,"endTime":2148.38,"body":"own skin right now with the lack"},{"speaker":"Philip Pape","startTime":2145.2,"endTime":2148.38,"body":"of detailed notes I have and"},{"speaker":"Philip Pape","startTime":2148.38,"endTime":2151.71,"body":"doing this, but maybe you"},{"speaker":"Philip Pape","startTime":2148.38,"endTime":2151.71,"body":"appreciate where I'm coming"},{"speaker":"Philip Pape","startTime":2151.71,"endTime":2155.88,"body":"from. Right? What I have found"},{"speaker":"Philip Pape","startTime":2151.71,"endTime":2155.88,"body":"is that when you've done it, the"},{"speaker":"Philip Pape","startTime":2155.88,"endTime":2158.76,"body":"first time you do this is the"},{"speaker":"Philip Pape","startTime":2155.88,"endTime":2158.76,"body":"hardest. The second time is"},{"speaker":"Philip Pape","startTime":2158.76,"endTime":2162.93,"body":"still hard, but a little bit"},{"speaker":"Philip Pape","startTime":2158.76,"endTime":2162.93,"body":"less so. And then it should get"},{"speaker":"Philip Pape","startTime":2162.93,"endTime":2165.51,"body":"easier from there. Now, you may"},{"speaker":"Philip Pape","startTime":2162.93,"endTime":2165.51,"body":"have a different experience,"},{"speaker":"Philip Pape","startTime":2165.51,"endTime":2168.36,"body":"this is what I found. I do have"},{"speaker":"Philip Pape","startTime":2165.51,"endTime":2168.36,"body":"a client I can think of in"},{"speaker":"Philip Pape","startTime":2168.36,"endTime":2171.69,"body":"particular who went through a"},{"speaker":"Philip Pape","startTime":2168.36,"endTime":2171.69,"body":"building phase, and then a fat"},{"speaker":"Philip Pape","startTime":2171.69,"endTime":2176.88,"body":"loss phase, she got leaner than"},{"speaker":"Philip Pape","startTime":2171.69,"endTime":2176.88,"body":"she's ever been. And was kind of"},{"speaker":"Philip Pape","startTime":2176.88,"endTime":2179.79,"body":"on the fence about like wanting"},{"speaker":"Philip Pape","startTime":2176.88,"endTime":2179.79,"body":"to lose more versus gain more"},{"speaker":"Philip Pape","startTime":2179.79,"endTime":2182.64,"body":"and was worried about gaining"},{"speaker":"Philip Pape","startTime":2179.79,"endTime":2182.64,"body":"that extra weight back. And we"},{"speaker":"Philip Pape","startTime":2182.64,"endTime":2186.9,"body":"got to a point after mapping out"},{"speaker":"Philip Pape","startTime":2182.64,"endTime":2186.9,"body":"like what are the micro goals"},{"speaker":"Philip Pape","startTime":2186.9900000000002,"endTime":2190.11,"body":"for her lifts? Exactly what"},{"speaker":"Philip Pape","startTime":2186.9900000000002,"endTime":2190.11,"body":"programming is going to be best"},{"speaker":"Philip Pape","startTime":2190.11,"endTime":2192.66,"body":"for her because she was kind of"},{"speaker":"Philip Pape","startTime":2190.11,"endTime":2192.66,"body":"program hopping for a very short"},{"speaker":"Philip Pape","startTime":2192.66,"endTime":2194.88,"body":"while they're trying to hit"},{"speaker":"Philip Pape","startTime":2192.66,"endTime":2194.88,"body":"other goals that weren't"},{"speaker":"Philip Pape","startTime":2194.88,"endTime":2198.18,"body":"necessarily string focused. So"},{"speaker":"Philip Pape","startTime":2194.88,"endTime":2198.18,"body":"what is the exact program that's"},{"speaker":"Philip Pape","startTime":2198.18,"endTime":2201.06,"body":"going to get you there in the"},{"speaker":"Philip Pape","startTime":2198.18,"endTime":2201.06,"body":"next six months? How can we go"},{"speaker":"Philip Pape","startTime":2201.06,"endTime":2204.6,"body":"at a rate of gain where the end"},{"speaker":"Philip Pape","startTime":2201.06,"endTime":2204.6,"body":"weight on the scale doesn't"},{"speaker":"Philip Pape","startTime":2204.6,"endTime":2207.9900000000002,"body":"really sound scary, but it's big"},{"speaker":"Philip Pape","startTime":2204.6,"endTime":2207.9900000000002,"body":"enough to push you to gain"},{"speaker":"Philip Pape","startTime":2207.9900000000002,"endTime":2211.71,"body":"muscle? Right. And once you have"},{"speaker":"Philip Pape","startTime":2207.9900000000002,"endTime":2211.71,"body":"all that in place, once you have"},{"speaker":"Philip Pape","startTime":2211.71,"endTime":2216.21,"body":"a plan and goals and numbers to"},{"speaker":"Philip Pape","startTime":2211.71,"endTime":2216.21,"body":"go after and objective measures,"},{"speaker":"Philip Pape","startTime":2216.21,"endTime":2219.15,"body":"and you're tracking your data"},{"speaker":"Philip Pape","startTime":2216.21,"endTime":2219.15,"body":"and all that, it really does"},{"speaker":"Philip Pape","startTime":2219.81,"endTime":2224.2200000000003,"body":"take a lot of that stress off,"},{"speaker":"Philip Pape","startTime":2219.81,"endTime":2224.2200000000003,"body":"right. And so there's there's an"},{"speaker":"Philip Pape","startTime":2224.2200000000003,"endTime":2226.62,"body":"element of patience, there's"},{"speaker":"Philip Pape","startTime":2224.2200000000003,"endTime":2226.62,"body":"elements of no element of"},{"speaker":"Philip Pape","startTime":2226.62,"endTime":2230.52,"body":"knowing yourself, and knowing"},{"speaker":"Philip Pape","startTime":2226.62,"endTime":2230.52,"body":"yourself better. And by that, I"},{"speaker":"Philip Pape","startTime":2230.52,"endTime":2232.4700000000003,"body":"mean, once you've gone through"},{"speaker":"Philip Pape","startTime":2230.52,"endTime":2232.4700000000003,"body":"it, you will know yourself"},{"speaker":"Philip Pape","startTime":2232.4700000000003,"endTime":2234.93,"body":"better, you'll know what works"},{"speaker":"Philip Pape","startTime":2232.4700000000003,"endTime":2234.93,"body":"and what doesn't. And what's the"},{"speaker":"Philip Pape","startTime":2234.93,"endTime":2237.2400000000002,"body":"worst that's going to happen,"},{"speaker":"Philip Pape","startTime":2234.93,"endTime":2237.2400000000002,"body":"the worst that's going to happen"},{"speaker":"Philip Pape","startTime":2237.45,"endTime":2239.64,"body":"is you're going to gain a little"},{"speaker":"Philip Pape","startTime":2237.45,"endTime":2239.64,"body":"bit extra fat than you want it."},{"speaker":"Philip Pape","startTime":2239.9700000000003,"endTime":2241.68,"body":"And you're going to take an"},{"speaker":"Philip Pape","startTime":2239.9700000000003,"endTime":2241.68,"body":"extra week or two in the fat"},{"speaker":"Philip Pape","startTime":2241.68,"endTime":2244.7400000000002,"body":"loss phase to get it up. Think"},{"speaker":"Philip Pape","startTime":2241.68,"endTime":2244.7400000000002,"body":"about that. If you know how to"},{"speaker":"Philip Pape","startTime":2244.7400000000002,"endTime":2247.68,"body":"build muscle and you know how to"},{"speaker":"Philip Pape","startTime":2244.7400000000002,"endTime":2247.68,"body":"lose fat. What's, what's the big"},{"speaker":"Philip Pape","startTime":2247.68,"endTime":2250.65,"body":"deal of this whole thing anyway,"},{"speaker":"Philip Pape","startTime":2247.68,"endTime":2250.65,"body":"if I'm if I am going to give you"},{"speaker":"Philip Pape","startTime":2250.65,"endTime":2254.76,"body":"a flippant response that sums it"},{"speaker":"Philip Pape","startTime":2250.65,"endTime":2254.76,"body":"all up is what does it matter"},{"speaker":"Philip Pape","startTime":2254.76,"endTime":2256.71,"body":"anyway, you know, you know it's"},{"speaker":"Philip Pape","startTime":2254.76,"endTime":2256.71,"body":"gonna happen now you may not"},{"speaker":"Philip Pape","startTime":2256.71,"endTime":2258.9,"body":"have the confidence because you"},{"speaker":"Philip Pape","startTime":2256.71,"endTime":2258.9,"body":"haven't gone through this"},{"speaker":"Philip Pape","startTime":2258.9,"endTime":2261.84,"body":"before. And I get that. And"},{"speaker":"Philip Pape","startTime":2258.9,"endTime":2261.84,"body":"that's, that's a lot of the"},{"speaker":"Philip Pape","startTime":2261.84,"endTime":2263.64,"body":"people I'm speaking to is if"},{"speaker":"Philip Pape","startTime":2261.84,"endTime":2263.64,"body":"you've never gone through"},{"speaker":"Philip Pape","startTime":2263.64,"endTime":2267.06,"body":"before, you're just not sure."},{"speaker":"Philip Pape","startTime":2263.64,"endTime":2267.06,"body":"And you're scared. I get it. And"},{"speaker":"Philip Pape","startTime":2267.06,"endTime":2269.19,"body":"that's why I'm that's why I'm"},{"speaker":"Philip Pape","startTime":2267.06,"endTime":2269.19,"body":"putting together this episode"},{"speaker":"Philip Pape","startTime":2269.19,"endTime":2272.94,"body":"just to say that I go, I have"},{"speaker":"Philip Pape","startTime":2269.19,"endTime":2272.94,"body":"the same fear. Like as I sit"},{"speaker":"Philip Pape","startTime":2272.94,"endTime":2277.8,"body":"here, you know, I can grab my"},{"speaker":"Philip Pape","startTime":2272.94,"endTime":2277.8,"body":"belly fat, and I'm like, Okay, I"},{"speaker":"Philip Pape","startTime":2277.8,"endTime":2280.14,"body":"still I'm trying to gain about"},{"speaker":"Philip Pape","startTime":2277.8,"endTime":2280.14,"body":"five more pounds during this"},{"speaker":"Philip Pape","startTime":2280.14,"endTime":2283.05,"body":"building phase. And then I'm"},{"speaker":"Philip Pape","startTime":2280.14,"endTime":2283.05,"body":"gonna do fat last week. But you"},{"speaker":"Philip Pape","startTime":2283.05,"endTime":2285.33,"body":"know what, I've gone through a"},{"speaker":"Philip Pape","startTime":2283.05,"endTime":2285.33,"body":"fat loss phase like three or"},{"speaker":"Philip Pape","startTime":2285.33,"endTime":2288.42,"body":"four times before, and I know it"},{"speaker":"Philip Pape","startTime":2285.33,"endTime":2288.42,"body":"works. And because I know it"},{"speaker":"Philip Pape","startTime":2288.42,"endTime":2292.08,"body":"works. I don't have to be scared"},{"speaker":"Philip Pape","startTime":2288.42,"endTime":2292.08,"body":"about where I am now. Alright,"},{"speaker":"Philip Pape","startTime":2292.08,"endTime":2295.65,"body":"so I'm not sure I covered all"},{"speaker":"Philip Pape","startTime":2292.08,"endTime":2295.65,"body":"the possible things that are in"},{"speaker":"Philip Pape","startTime":2295.65,"endTime":2298.8,"body":"your mind about this topic. And"},{"speaker":"Philip Pape","startTime":2295.65,"endTime":2298.8,"body":"if I didn't, again, I want you"},{"speaker":"Philip Pape","startTime":2298.8,"endTime":2302.28,"body":"to reach out to me on IG at Wits"},{"speaker":"Philip Pape","startTime":2298.8,"endTime":2302.28,"body":"\u0026 Weights, where you can email"},{"speaker":"Philip Pape","startTime":2302.28,"endTime":2306.39,"body":"me Philip with one L at wits \u0026"},{"speaker":"Philip Pape","startTime":2302.28,"endTime":2306.39,"body":"weights.com. For a conversation"},{"speaker":"Philip Pape","startTime":2306.42,"endTime":2309.18,"body":"like CRC just say, Hey, I"},{"speaker":"Philip Pape","startTime":2306.42,"endTime":2309.18,"body":"listened to your episode. What"},{"speaker":"Philip Pape","startTime":2309.18,"endTime":2310.98,"body":"about this, like you didn't"},{"speaker":"Philip Pape","startTime":2309.18,"endTime":2310.98,"body":"cover this, let me know,"},{"speaker":"Philip Pape","startTime":2311.01,"endTime":2313.59,"body":"hopefully, I covered most of the"},{"speaker":"Philip Pape","startTime":2311.01,"endTime":2313.59,"body":"big issues. I think that"},{"speaker":"Philip Pape","startTime":2313.59,"endTime":2317.64,"body":"embracing the power belly, or"},{"speaker":"Philip Pape","startTime":2313.59,"endTime":2317.64,"body":"the power hips, or whatever it"},{"speaker":"Philip Pape","startTime":2317.64,"endTime":2321.57,"body":"is, is a positive way to"},{"speaker":"Philip Pape","startTime":2317.64,"endTime":2321.57,"body":"contribute to your strength,"},{"speaker":"Philip Pape","startTime":2321.66,"endTime":2325.35,"body":"your health, your well being"},{"speaker":"Philip Pape","startTime":2321.66,"endTime":2325.35,"body":"because muscle is medicine"},{"speaker":"Philip Pape","startTime":2325.35,"endTime":2328.35,"body":"muscle is primary muscle is the"},{"speaker":"Philip Pape","startTime":2325.35,"endTime":2328.35,"body":"thing that is going to help you"},{"speaker":"Philip Pape","startTime":2328.35,"endTime":2333.18,"body":"live longer, be stronger, eat"},{"speaker":"Philip Pape","startTime":2328.35,"endTime":2333.18,"body":"more food, make fat loss easier,"},{"speaker":"Philip Pape","startTime":2333.2400000000002,"endTime":2336.6,"body":"have even more food freedom,"},{"speaker":"Philip Pape","startTime":2333.2400000000002,"endTime":2336.6,"body":"right be able to be there for"},{"speaker":"Philip Pape","startTime":2336.6,"endTime":2339.21,"body":"your grandkids, your great"},{"speaker":"Philip Pape","startTime":2336.6,"endTime":2339.21,"body":"grandkids be deadlifting until"},{"speaker":"Philip Pape","startTime":2339.21,"endTime":2343.2,"body":"you're 95 muscle is super"},{"speaker":"Philip Pape","startTime":2339.21,"endTime":2343.2,"body":"powerful. And if that can"},{"speaker":"Philip Pape","startTime":2343.23,"endTime":2347.04,"body":"overwhelm any self doubts about"},{"speaker":"Philip Pape","startTime":2343.23,"endTime":2347.04,"body":"a little bit of fat gain, then"},{"speaker":"Philip Pape","startTime":2347.04,"endTime":2350.85,"body":"embrace it. If you're struggling"},{"speaker":"Philip Pape","startTime":2347.04,"endTime":2350.85,"body":"with similar issues, as I've"},{"speaker":"Philip Pape","startTime":2350.85,"endTime":2352.98,"body":"talked about today, if you're"},{"speaker":"Philip Pape","startTime":2350.85,"endTime":2352.98,"body":"struggling with what it feels"},{"speaker":"Philip Pape","startTime":2352.98,"endTime":2355.7400000000002,"body":"like to gain a little bit, a"},{"speaker":"Philip Pape","startTime":2352.98,"endTime":2355.7400000000002,"body":"little bit of fat along for the"},{"speaker":"Philip Pape","startTime":2355.7400000000002,"endTime":2361.5,"body":"ride, focus on the long term"},{"speaker":"Philip Pape","startTime":2355.7400000000002,"endTime":2361.5,"body":"progress over the short term,"},{"speaker":"Philip Pape","startTime":2361.83,"endTime":2366.81,"body":"look in aesthetics. But you can"},{"speaker":"Philip Pape","startTime":2361.83,"endTime":2366.81,"body":"do it by focusing on short term"},{"speaker":"Philip Pape","startTime":2366.87,"endTime":2371.31,"body":"performance focused goals, I can"},{"speaker":"Philip Pape","startTime":2366.87,"endTime":2371.31,"body":"override those doubts about your"},{"speaker":"Philip Pape","startTime":2371.31,"endTime":2374.19,"body":"appearance. So I hope that all"},{"speaker":"Philip Pape","startTime":2371.31,"endTime":2374.19,"body":"makes sense. It wasn't too"},{"speaker":"Philip Pape","startTime":2374.19,"endTime":2377.73,"body":"rambley. And again, if you you"},{"speaker":"Philip Pape","startTime":2374.19,"endTime":2377.73,"body":"know, if you enjoy the episode"},{"speaker":"Philip Pape","startTime":2377.73,"endTime":2380.19,"body":"of the story resonated with you"},{"speaker":"Philip Pape","startTime":2377.73,"endTime":2380.19,"body":"in any way, if you want to chat"},{"speaker":"Philip Pape","startTime":2380.19,"endTime":2384.7200000000003,"body":"about your experience your"},{"speaker":"Philip Pape","startTime":2380.19,"endTime":2384.7200000000003,"body":"fears, goals, or strategy. If"},{"speaker":"Philip Pape","startTime":2384.7200000000003,"endTime":2387.33,"body":"you have a question, you can"},{"speaker":"Philip Pape","startTime":2384.7200000000003,"endTime":2387.33,"body":"always send me a message on"},{"speaker":"Philip Pape","startTime":2387.33,"endTime":2390.81,"body":"Instagram at Wits \u0026 Weights, or"},{"speaker":"Philip Pape","startTime":2387.33,"endTime":2390.81,"body":"an email Philip at wits \u0026"},{"speaker":"Philip Pape","startTime":2390.81,"endTime":2394.32,"body":"weights.com. Actually, I also"},{"speaker":"Philip Pape","startTime":2390.81,"endTime":2394.32,"body":"have an ability for you to send"},{"speaker":"Philip Pape","startTime":2394.32,"endTime":2397.44,"body":"me a voicemail, which would be"},{"speaker":"Philip Pape","startTime":2394.32,"endTime":2397.44,"body":"really awesome. I don't get a"},{"speaker":"Philip Pape","startTime":2397.44,"endTime":2401.2200000000003,"body":"lot of those. I don't know if if"},{"speaker":"Philip Pape","startTime":2397.44,"endTime":2401.2200000000003,"body":"folks are afraid to use that or"},{"speaker":"Philip Pape","startTime":2401.2200000000003,"endTime":2404.9700000000003,"body":"what? Because I get a lot of"},{"speaker":"Philip Pape","startTime":2401.2200000000003,"endTime":2404.9700000000003,"body":"questions via text, you know,"},{"speaker":"Philip Pape","startTime":2404.9700000000003,"endTime":2408.36,"body":"written questions, but you can"},{"speaker":"Philip Pape","startTime":2404.9700000000003,"endTime":2408.36,"body":"go to the link in my show notes."},{"speaker":"Philip Pape","startTime":2408.39,"endTime":2411.6,"body":"I think it's the very last link"},{"speaker":"Philip Pape","startTime":2408.39,"endTime":2411.6,"body":"at the bottom to leave an audio"},{"speaker":"Philip Pape","startTime":2411.6,"endTime":2414.27,"body":"message and I will play that"},{"speaker":"Philip Pape","startTime":2411.6,"endTime":2414.27,"body":"message on the show and answer"},{"speaker":"Philip Pape","startTime":2414.27,"endTime":2417.81,"body":"the question for you. Or even if"},{"speaker":"Philip Pape","startTime":2414.27,"endTime":2417.81,"body":"it's just, you know, not a"},{"speaker":"Philip Pape","startTime":2417.81,"endTime":2420.66,"body":"message without a question. I'll"},{"speaker":"Philip Pape","startTime":2417.81,"endTime":2420.66,"body":"play it on the show. I always"},{"speaker":"Philip Pape","startTime":2420.66,"endTime":2422.85,"body":"love to hear from listeners,"},{"speaker":"Philip Pape","startTime":2420.66,"endTime":2422.85,"body":"even if you just want to say"},{"speaker":"Philip Pape","startTime":2422.85,"endTime":2426.03,"body":"hello. And as I said before,"},{"speaker":"Philip Pape","startTime":2422.85,"endTime":2426.03,"body":"today's episode was a little"},{"speaker":"Philip Pape","startTime":2426.03,"endTime":2428.94,"body":"more than scripted. So that's"},{"speaker":"Philip Pape","startTime":2426.03,"endTime":2428.94,"body":"that's it. That's it for today."},{"speaker":"Philip Pape","startTime":2429.2400000000002,"endTime":2433.11,"body":"As always, stay strong. And I'll"},{"speaker":"Philip Pape","startTime":2429.2400000000002,"endTime":2433.11,"body":"talk to you next time here on"},{"speaker":"Philip Pape","startTime":2433.17,"endTime":2438.57,"body":"the Wits. \u0026 Weights podcast"},{"speaker":"Philip Pape","startTime":2433.17,"endTime":2438.57,"body":"Thank you for tuning in to"},{"speaker":"Philip Pape","startTime":2438.57,"endTime":2442.02,"body":"another episode of Wits \u0026"},{"speaker":"Philip Pape","startTime":2438.57,"endTime":2442.02,"body":"Weights if you found value in"},{"speaker":"Philip Pape","startTime":2442.02,"endTime":2444.9900000000002,"body":"today's episode, and know"},{"speaker":"Philip Pape","startTime":2442.02,"endTime":2444.9900000000002,"body":"someone else who's looking to"},{"speaker":"Philip Pape","startTime":2444.9900000000002,"endTime":2448.23,"body":"level up their Wits \u0026 Weights,"},{"speaker":"Philip Pape","startTime":2444.9900000000002,"endTime":2448.23,"body":"please take a moment to share"},{"speaker":"Philip Pape","startTime":2448.23,"endTime":2451.38,"body":"this episode with them. And make"},{"speaker":"Philip Pape","startTime":2448.23,"endTime":2451.38,"body":"sure to hit the Follow button in"},{"speaker":"Philip Pape","startTime":2451.38,"endTime":2455.34,"body":"your podcast platform right now"},{"speaker":"Philip Pape","startTime":2451.38,"endTime":2455.34,"body":"to catch the next episode. Until"},{"speaker":"Philip Pape","startTime":2455.34,"endTime":2456.6,"body":"then, stay strong."}]}