{"version":"1.0.0","segments":[{"startTime":0.0,"endTime":3.09,"body":"Hey, what's up and welcome back"},{"startTime":0.0,"endTime":3.09,"body":"guys to Talking Nutrition"},{"startTime":3.12,"endTime":10.2,"body":"episode 54. I just had to double"},{"startTime":3.12,"endTime":10.2,"body":"check 54 Yeah. We have a"},{"startTime":10.26,"endTime":12.96,"body":"returning guests who are their"},{"startTime":10.26,"endTime":12.96,"body":"first ever guests and our first"},{"startTime":12.96,"endTime":15.93,"body":"returning guests, Aaron Straker,"},{"startTime":12.96,"endTime":15.93,"body":"what's up, Aaron? What's going"},{"startTime":15.93,"endTime":20.37,"body":"on? Hopefully doing well, once"},{"startTime":15.93,"endTime":20.37,"body":"you bring Aaron Beck to talk"},{"startTime":20.37,"endTime":23.49,"body":"about training this time, I feel"},{"startTime":20.37,"endTime":23.49,"body":"like a lot of people either"},{"startTime":23.49,"endTime":29.79,"body":"think that working out really"},{"startTime":23.49,"endTime":29.79,"body":"hard at the gym. Maybe. So"},{"startTime":29.79,"endTime":32.64,"body":"that's even too much, or at"},{"startTime":29.79,"endTime":32.64,"body":"least like too much of like the"},{"startTime":32.64,"endTime":35.94,"body":"wrong thing. So I guess. But we"},{"startTime":32.64,"endTime":35.94,"body":"do see a lot of people kind of"},{"startTime":35.94,"endTime":39.42,"body":"like, struggle with the gym, or"},{"startTime":35.94,"endTime":39.42,"body":"at least not get the results,"},{"startTime":39.42,"endTime":43.14,"body":"you know what I mean? And I feel"},{"startTime":39.42,"endTime":43.14,"body":"like a lot of that comes from"},{"startTime":43.17,"endTime":46.23,"body":"just not having a program,"},{"startTime":43.17,"endTime":46.23,"body":"people maybe changing it up too"},{"startTime":46.23,"endTime":50.82,"body":"much. Or just kind of like not"},{"startTime":46.23,"endTime":50.82,"body":"really knowing what a effective"},{"startTime":50.82,"endTime":55.2,"body":"training program looks like."},{"startTime":50.82,"endTime":55.2,"body":"Plus, I do feel like a lot of"},{"startTime":55.2,"endTime":57.72,"body":"people are still kind of like"},{"startTime":55.2,"endTime":57.72,"body":"training, like for fat loss or"},{"startTime":57.72,"endTime":60.3,"body":"those kind of things as well. So"},{"startTime":57.72,"endTime":60.3,"body":"we might even touch on that as"},{"startTime":60.3,"endTime":63.12,"body":"well. Because I think that's a"},{"startTime":60.3,"endTime":63.12,"body":"big misconception still, you"},{"startTime":63.12,"endTime":68.01,"body":"know, but so since the last time"},{"startTime":63.12,"endTime":68.01,"body":"you were on, we do have a bunch"},{"startTime":68.01,"endTime":72.78,"body":"of new listeners. So for those"},{"startTime":68.01,"endTime":72.78,"body":"people do a quick introduction"},{"startTime":72.81,"endTime":77.79,"body":"of who you are, what do you do?"},{"startTime":72.81,"endTime":77.79,"body":"Let's say like your Uber driver"},{"startTime":77.79,"endTime":80.07,"body":"asked you like okay, cool, like"},{"startTime":77.79,"endTime":80.07,"body":"what do you do? Yeah, for like,"},{"startTime":80.07,"endTime":82.38,"body":"a couple minutes, you know? What"},{"startTime":80.07,"endTime":82.38,"body":"would that be?"},{"startTime":84.15,"endTime":90.84,"body":"Yeah, so online nutrition coach"},{"startTime":84.15,"endTime":90.84,"body":"primarily, I guess, nutrition"},{"startTime":90.84,"endTime":94.92,"body":"slash like physique coach, I"},{"startTime":90.84,"endTime":94.92,"body":"should say, pretty much"},{"startTime":94.95,"endTime":99.3,"body":"nutrition is my is my bread and"},{"startTime":94.95,"endTime":99.3,"body":"butter. It's my kind of first"},{"startTime":99.3,"endTime":102.99,"body":"professional love, let's call it"},{"startTime":99.3,"endTime":102.99,"body":"that. And where I strongly"},{"startTime":102.99,"endTime":107.94,"body":"believe the biggest needle"},{"startTime":102.99,"endTime":107.94,"body":"movers will be so that I work"},{"startTime":107.97,"endTime":112.02,"body":"primarily with men but I have"},{"startTime":107.97,"endTime":112.02,"body":"and I'm not sure if we talked to"},{"startTime":112.02,"endTime":115.17,"body":"on this last episode or not. I"},{"startTime":112.02,"endTime":115.17,"body":"have started taking on women"},{"startTime":115.17,"endTime":120.0,"body":"clients again, in that started"},{"startTime":115.17,"endTime":120.0,"body":"more real so I got some"},{"startTime":120.0,"endTime":123.45,"body":"propositions that I felt I felt"},{"startTime":120.0,"endTime":123.45,"body":"like I felt I felt really bad"},{"startTime":123.45,"endTime":127.08,"body":"saying no to so instead of like"},{"startTime":123.45,"endTime":127.08,"body":"letting someone down I was like,"},{"startTime":127.32,"endTime":129.39,"body":"Yeah, sure, I'll be"},{"startTime":127.32,"endTime":129.39,"body":"uncomfortable and just, you"},{"startTime":129.39,"endTime":132.09,"body":"know, get get back into it. And"},{"startTime":129.39,"endTime":132.09,"body":"it's been actually been quite"},{"startTime":132.09,"endTime":135.96,"body":"rewarding. So I do have like a"},{"startTime":132.09,"endTime":135.96,"body":"smaller number now a lot of from"},{"startTime":135.96,"endTime":139.74,"body":"a roster to female specific"},{"startTime":135.96,"endTime":139.74,"body":"clients. But overwhelmingly"},{"startTime":139.74,"endTime":142.29,"body":"male, I guess, through my"},{"startTime":139.74,"endTime":142.29,"body":"messaging and positioning and"},{"startTime":142.29,"endTime":145.26,"body":"just, you know, resonates mostly"},{"startTime":142.29,"endTime":145.26,"body":"that way. But been doing this"},{"startTime":145.26,"endTime":149.94,"body":"full time for five years now."},{"startTime":145.26,"endTime":149.94,"body":"Previous digital nomad, I am"},{"startTime":149.94,"endTime":155.4,"body":"very happy to report that that"},{"startTime":149.94,"endTime":155.4,"body":"lifestyle has dwindled down. And"},{"startTime":155.4,"endTime":160.59,"body":"it's been great for business in"},{"startTime":155.4,"endTime":160.59,"body":"great for my, how I thrive,"},{"startTime":160.59,"endTime":163.62,"body":"which is off of routine, but I'm"},{"startTime":160.59,"endTime":163.62,"body":"sure we might touch a little bit"},{"startTime":163.62,"endTime":164.43,"body":"on that as well."},{"startTime":166.44,"endTime":169.05,"body":"I thought so kinda goes or at"},{"startTime":166.44,"endTime":169.05,"body":"least I can tell that you just"},{"startTime":169.05,"endTime":171.6,"body":"really like your routines, you"},{"startTime":169.05,"endTime":171.6,"body":"know, I listen to your podcasts"},{"startTime":171.6,"endTime":175.17,"body":"as well. And I can really tell"},{"startTime":171.6,"endTime":175.17,"body":"like you you just like like"},{"startTime":175.2,"endTime":177.93,"body":"being in your place, you got the"},{"startTime":175.2,"endTime":177.93,"body":"food delivered, you got the gym,"},{"startTime":178.65,"endTime":182.1,"body":"when just want to work, you want"},{"startTime":178.65,"endTime":182.1,"body":"to get shit done. I feel you"},{"startTime":182.1,"endTime":186.06,"body":"because like, I spend like the"},{"startTime":182.1,"endTime":186.06,"body":"majority 10 years touring and"},{"startTime":186.06,"endTime":190.62,"body":"traveling and stuff. And as much"},{"startTime":186.06,"endTime":190.62,"body":"as I wasn't coaching yet. It's"},{"startTime":190.62,"endTime":193.32,"body":"definitely a very different"},{"startTime":190.62,"endTime":193.32,"body":"lifestyle. And it wasn't until I"},{"startTime":193.32,"endTime":197.97,"body":"moved to Norway, when I actually"},{"startTime":193.32,"endTime":197.97,"body":"had a place where I stayed more"},{"startTime":197.97,"endTime":202.17,"body":"than like, let's say one week,"},{"startTime":197.97,"endTime":202.17,"body":"you know, and all of a sudden, I"},{"startTime":202.17,"endTime":205.5,"body":"got this kind of like feeling of"},{"startTime":202.17,"endTime":205.5,"body":"like, okay, cool. So now I have"},{"startTime":205.5,"endTime":209.46,"body":"my place of routine, I have like"},{"startTime":205.5,"endTime":209.46,"body":"work going on, you know, like,"},{"startTime":209.88,"endTime":212.79,"body":"this is kind of nice, you know"},{"startTime":209.88,"endTime":212.79,"body":"what I mean? And then over the"},{"startTime":212.79,"endTime":215.28,"body":"years, I realized, like, I"},{"startTime":212.79,"endTime":215.28,"body":"actually really need that myself"},{"startTime":215.28,"endTime":215.67,"body":"too."},{"startTime":219.24,"endTime":225.48,"body":"Yeah, I found like, I would just"},{"startTime":219.24,"endTime":225.48,"body":"find myself like, not on like,"},{"startTime":225.75,"endTime":229.65,"body":"it's one, it's awesome. I feel"},{"startTime":225.75,"endTime":229.65,"body":"super fortunate that I have, you"},{"startTime":229.65,"endTime":233.85,"body":"know, the schedule, you know,"},{"startTime":229.65,"endTime":233.85,"body":"flexibility and the funds to be"},{"startTime":233.85,"endTime":236.82,"body":"able to travel and stuff. But I"},{"startTime":233.85,"endTime":236.82,"body":"would almost find myself like"},{"startTime":236.82,"endTime":239.76,"body":"very irritable or not wanting to"},{"startTime":236.82,"endTime":239.76,"body":"do things or I'm like, I don't"},{"startTime":239.76,"endTime":241.98,"body":"want to go try this new"},{"startTime":239.76,"endTime":241.98,"body":"restaurant. Like I know, I liked"},{"startTime":241.98,"endTime":244.29,"body":"the breakfast we had yesterday,"},{"startTime":241.98,"endTime":244.29,"body":"let's just go back there for the"},{"startTime":244.29,"endTime":247.62,"body":"next four days. You know,"},{"startTime":244.29,"endTime":247.62,"body":"that's, that's not really a way"},{"startTime":247.62,"endTime":252.03,"body":"to travel sort of thing. And I"},{"startTime":247.62,"endTime":252.03,"body":"just found like, you know,"},{"startTime":252.03,"endTime":254.25,"body":"that's one of the beauties, I"},{"startTime":252.03,"endTime":254.25,"body":"would say, of getting older as"},{"startTime":254.55,"endTime":258.51,"body":"you know what you like, so"},{"startTime":254.55,"endTime":258.51,"body":"there's less like trying to go"},{"startTime":258.51,"endTime":261.84,"body":"find what you might like,"},{"startTime":258.51,"endTime":261.84,"body":"because one thing that I"},{"startTime":261.84,"endTime":265.71,"body":"personally find is like, the"},{"startTime":261.84,"endTime":265.71,"body":"possibility of the grass being"},{"startTime":265.71,"endTime":269.82,"body":"greener, is less than less or"},{"startTime":265.71,"endTime":269.82,"body":"I'm like, I don't know, man,"},{"startTime":269.82,"endTime":271.8,"body":"this grass here is pretty"},{"startTime":269.82,"endTime":271.8,"body":"fucking green. Maybe I need to"},{"startTime":271.8,"endTime":274.14,"body":"stop searching, you know,"},{"startTime":271.8,"endTime":274.14,"body":"because this grass is green. It"},{"startTime":274.14,"endTime":277.2,"body":"might might be greener, but in"},{"startTime":274.14,"endTime":277.2,"body":"the in the experiences, it's not"},{"startTime":277.2,"endTime":279.54,"body":"and then I just get mad. I'm"},{"startTime":277.2,"endTime":279.54,"body":"like, I knew that the grass I"},{"startTime":279.54,"endTime":281.97,"body":"had was good. Why don't I just"},{"startTime":279.54,"endTime":281.97,"body":"go back there? Sort of."},{"startTime":284.01,"endTime":286.56,"body":"I love that. I do feel like"},{"startTime":284.01,"endTime":286.56,"body":"you're right, though. Because I"},{"startTime":286.56,"endTime":289.05,"body":"think and this even this even"},{"startTime":286.56,"endTime":289.05,"body":"ties into what we're going to"},{"startTime":289.05,"endTime":292.23,"body":"talk about today. But like, it's"},{"startTime":289.05,"endTime":292.23,"body":"even with training like that."},{"startTime":292.23,"endTime":295.02,"body":"You know what I mean? I feel"},{"startTime":292.23,"endTime":295.02,"body":"like people they might just be"},{"startTime":295.02,"endTime":297.81,"body":"on a roll, but they kind of feel"},{"startTime":295.02,"endTime":297.81,"body":"like well, I've been doing the"},{"startTime":297.81,"endTime":301.11,"body":"same things for like, let's say"},{"startTime":297.81,"endTime":301.11,"body":"two weeks. cuz I want to change"},{"startTime":301.11,"endTime":304.71,"body":"it up, you know, I want to train"},{"startTime":301.11,"endTime":304.71,"body":"like like this athlete, or"},{"startTime":305.52,"endTime":307.86,"body":"should I add like another"},{"startTime":305.52,"endTime":307.86,"body":"workout? Or should I change"},{"startTime":307.86,"endTime":312.0,"body":"this? Or what's like a better"},{"startTime":307.86,"endTime":312.0,"body":"way to do this? Like no, like, I"},{"startTime":312.0,"endTime":316.23,"body":"feel like we just kind of like"},{"startTime":312.0,"endTime":316.23,"body":"do better with repetitive stuff,"},{"startTime":316.26,"endTime":319.65,"body":"just in general at least. Or at"},{"startTime":316.26,"endTime":319.65,"body":"least me personally, I know"},{"startTime":319.65,"endTime":322.8,"body":"that, like, I know, there's"},{"startTime":319.65,"endTime":322.8,"body":"definitely differences in terms"},{"startTime":322.8,"endTime":326.16,"body":"of people liking, like a bunch"},{"startTime":322.8,"endTime":326.16,"body":"of variety. And then people like"},{"startTime":326.16,"endTime":329.01,"body":"us who are kind of just kind of"},{"startTime":326.16,"endTime":329.01,"body":"like, I got my kind of like"},{"startTime":329.01,"endTime":333.63,"body":"setup, and I want to kind of"},{"startTime":329.01,"endTime":333.63,"body":"stick to this, you know? Of"},{"startTime":333.63,"endTime":336.24,"body":"course, you can combine the two,"},{"startTime":333.63,"endTime":336.24,"body":"but I do really think and"},{"startTime":336.24,"endTime":337.98,"body":"especially with the training"},{"startTime":336.24,"endTime":337.98,"body":"stuff I want to talk about"},{"startTime":337.98,"endTime":341.55,"body":"today, it's probably good, just"},{"startTime":337.98,"endTime":341.55,"body":"in general to kind of have that"},{"startTime":341.55,"endTime":342.42,"body":"structure, you know?"},{"startTime":344.58,"endTime":348.51,"body":"Yeah, I would say it really"},{"startTime":344.58,"endTime":348.51,"body":"comes down to understanding what"},{"startTime":348.51,"endTime":352.83,"body":"your goal is, and your"},{"startTime":348.51,"endTime":352.83,"body":"prioritization of it. If your"},{"startTime":352.83,"endTime":357.57,"body":"goal is like, I want progress"},{"startTime":352.83,"endTime":357.57,"body":"above all else, the less novelty"},{"startTime":357.69,"endTime":361.35,"body":"in the less variation you have,"},{"startTime":357.69,"endTime":361.35,"body":"the more progress you will make,"},{"startTime":361.35,"endTime":365.22,"body":"like very cut and dry. If you're"},{"startTime":361.35,"endTime":365.22,"body":"someone you're like, hey, I"},{"startTime":365.22,"endTime":368.34,"body":"maybe you're super green, right?"},{"startTime":365.22,"endTime":368.34,"body":"And, you know, hey, because I'm"},{"startTime":368.34,"endTime":373.17,"body":"green, there's so much progress"},{"startTime":368.34,"endTime":373.17,"body":"to be made. I can handle a bit"},{"startTime":373.17,"endTime":377.64,"body":"more variation and novelty and"},{"startTime":373.17,"endTime":377.64,"body":"still progress. But no, as your"},{"startTime":377.64,"endTime":383.01,"body":"training age, you know, advances"},{"startTime":377.64,"endTime":383.01,"body":"and you make more progress."},{"startTime":383.07,"endTime":387.66,"body":"Therefore, there's less progress"},{"startTime":383.07,"endTime":387.66,"body":"left to be made novelty in"},{"startTime":387.66,"endTime":392.7,"body":"variation, become essentially"},{"startTime":387.66,"endTime":392.7,"body":"hindrances when compared to the"},{"startTime":392.7,"endTime":395.49,"body":"opposite, which is less novelty"},{"startTime":392.7,"endTime":395.49,"body":"and less variation."},{"startTime":396.3,"endTime":402.51,"body":"No, totally. Do you feel like"},{"startTime":396.3,"endTime":402.51,"body":"with training, so let's say you"},{"startTime":402.51,"endTime":404.82,"body":"have a client, right, and I know"},{"startTime":402.51,"endTime":404.82,"body":"you kind of changed this, and we"},{"startTime":404.82,"endTime":407.64,"body":"talked about this offline or"},{"startTime":404.82,"endTime":407.64,"body":"sorry, yeah, pop that real"},{"startTime":407.64,"endTime":413.46,"body":"quick. But like, did you start"},{"startTime":407.64,"endTime":413.46,"body":"with just nutrition like you"},{"startTime":413.49,"endTime":415.89,"body":"weren't training? Or doing"},{"startTime":413.49,"endTime":415.89,"body":"training in the beginning?"},{"startTime":415.89,"endTime":416.28,"body":"Right?"},{"startTime":420.09,"endTime":423.96,"body":"Correct. For the first, you"},{"startTime":420.09,"endTime":423.96,"body":"know, four full years of my"},{"startTime":423.96,"endTime":428.94,"body":"coaching. Practice was only"},{"startTime":423.96,"endTime":428.94,"body":"nutrition. Yeah. Yeah."},{"startTime":430.26,"endTime":435.09,"body":"So when When did you make that"},{"startTime":430.26,"endTime":435.09,"body":"switch? What have been the"},{"startTime":435.09,"endTime":439.08,"body":"changes that you've noticed,"},{"startTime":435.09,"endTime":439.08,"body":"like since adding that, right,"},{"startTime":439.11,"endTime":443.55,"body":"which I can imagine is probably"},{"startTime":439.11,"endTime":443.55,"body":"way more muscle gain. Because we"},{"startTime":443.55,"endTime":446.43,"body":"kind of know people tend to do"},{"startTime":443.55,"endTime":446.43,"body":"random stuff, when they're left"},{"startTime":446.64,"endTime":450.03,"body":"to their own decisions, you"},{"startTime":446.64,"endTime":450.03,"body":"know? So tell me a little bit"},{"startTime":450.03,"endTime":452.79,"body":"about that, like transition? Why"},{"startTime":450.03,"endTime":452.79,"body":"you were like, hey, no, I have"},{"startTime":452.79,"endTime":455.64,"body":"to add this now. And kind of"},{"startTime":452.79,"endTime":455.64,"body":"like the changes that you've"},{"startTime":455.64,"endTime":456.24,"body":"noticed."},{"startTime":459.06,"endTime":464.13,"body":"Yeah, so in the beginning, I"},{"startTime":459.06,"endTime":464.13,"body":"didn't want to add it in the"},{"startTime":464.13,"endTime":470.25,"body":"biggest reason there was. So I"},{"startTime":464.13,"endTime":470.25,"body":"guess backing up to myself,"},{"startTime":470.25,"endTime":474.06,"body":"personally, like training was my"},{"startTime":470.25,"endTime":474.06,"body":"first love, right? I have, you"},{"startTime":474.06,"endTime":478.71,"body":"know, literally, at this point,"},{"startTime":474.06,"endTime":478.71,"body":"which is crazy, two full decades"},{"startTime":478.77,"endTime":482.85,"body":"of training in a gym, you know,"},{"startTime":478.77,"endTime":482.85,"body":"four or five days per week,"},{"startTime":482.85,"endTime":485.85,"body":"which is absolutely insane. But"},{"startTime":482.85,"endTime":485.85,"body":"like literally two full decades,"},{"startTime":487.11,"endTime":491.37,"body":"training was my first love, I"},{"startTime":487.11,"endTime":491.37,"body":"was very afraid that if I made"},{"startTime":491.46,"endTime":495.72,"body":"it my job, that it would ruin it"},{"startTime":491.46,"endTime":495.72,"body":"for me. So I was very, very"},{"startTime":495.72,"endTime":499.44,"body":"scared. And I kind of for"},{"startTime":495.72,"endTime":499.44,"body":"personal and selfish reasons,"},{"startTime":499.44,"endTime":507.42,"body":"didn't move that, you know, into"},{"startTime":499.44,"endTime":507.42,"body":"my professional role. What was"},{"startTime":507.45,"endTime":509.85,"body":"the reason I ended up doing and"},{"startTime":507.45,"endTime":509.85,"body":"like you said, when left to"},{"startTime":509.85,"endTime":515.04,"body":"their devices, clients will go,"},{"startTime":509.85,"endTime":515.04,"body":"they'll make the decisions with"},{"startTime":515.04,"endTime":518.88,"body":"the tools that they have in"},{"startTime":515.04,"endTime":518.88,"body":"mind, most often people are"},{"startTime":518.88,"endTime":521.55,"body":"trying to do their best. But in"},{"startTime":518.88,"endTime":521.55,"body":"many times the tools that people"},{"startTime":521.55,"endTime":524.43,"body":"have, they're not great tools,"},{"startTime":521.55,"endTime":524.43,"body":"or they're getting their"},{"startTime":524.43,"endTime":527.97,"body":"information from, you know, some"},{"startTime":524.43,"endTime":527.97,"body":"rando on Instagram who's like,"},{"startTime":528.24,"endTime":532.26,"body":"providing kind of poor"},{"startTime":528.24,"endTime":532.26,"body":"information. And I don't mean"},{"startTime":532.26,"endTime":535.98,"body":"this to be, you know, cocky or"},{"startTime":532.26,"endTime":535.98,"body":"conceited. But once you've been"},{"startTime":535.98,"endTime":538.89,"body":"around the block, like a number"},{"startTime":535.98,"endTime":538.89,"body":"of times, and you have some"},{"startTime":538.89,"endTime":543.99,"body":"experience, like as a coach, the"},{"startTime":538.89,"endTime":543.99,"body":"higher number of my clients"},{"startTime":543.99,"endTime":547.5,"body":"decisions that I make for them,"},{"startTime":543.99,"endTime":547.5,"body":"the better outcomes that we"},{"startTime":547.5,"endTime":552.78,"body":"have, right? So if I get them to"},{"startTime":547.5,"endTime":552.78,"body":"stop making really poor training"},{"startTime":552.78,"endTime":557.43,"body":"decisions, we can control our"},{"startTime":552.78,"endTime":557.43,"body":"outcomes and in what it really"},{"startTime":557.43,"endTime":561.21,"body":"came from, it's just the random"},{"startTime":557.43,"endTime":561.21,"body":"client conversations that I"},{"startTime":561.21,"endTime":566.97,"body":"would have. And some a few"},{"startTime":561.21,"endTime":566.97,"body":"examples. stand out. I had a"},{"startTime":566.97,"endTime":569.73,"body":"client, we were in the very,"},{"startTime":566.97,"endTime":569.73,"body":"very end of our fat loss phase,"},{"startTime":569.73,"endTime":572.76,"body":"we were down like, you know,"},{"startTime":569.73,"endTime":572.76,"body":"almost 30 pounds or so and in"},{"startTime":572.76,"endTime":576.12,"body":"his check, and he was like, I'm"},{"startTime":572.76,"endTime":576.12,"body":"so mad. I almost had a brand new"},{"startTime":576.69,"endTime":580.59,"body":"one rep max deadlift this week,"},{"startTime":576.69,"endTime":580.59,"body":"and I was like, what was it one"},{"startTime":580.59,"endTime":585.03,"body":"rep max? What are you doing?"},{"startTime":580.59,"endTime":585.03,"body":"Like we're at like 1800 calories"},{"startTime":585.03,"endTime":588.51,"body":"per day. You're not like you're"},{"startTime":585.03,"endTime":588.51,"body":"gonna get hurt maxing out you're"},{"startTime":588.51,"endTime":590.61,"body":"like, No, why are you"},{"startTime":588.51,"endTime":590.61,"body":"deadlifting? So that was like"},{"startTime":590.61,"endTime":594.3,"body":"one another one found out the"},{"startTime":590.61,"endTime":594.3,"body":"client was training seven days a"},{"startTime":594.3,"endTime":596.73,"body":"week and we know if you're"},{"startTime":594.3,"endTime":596.73,"body":"training seven days a week, like"},{"startTime":596.73,"endTime":599.79,"body":"your intensity, your effort,"},{"startTime":596.73,"endTime":599.79,"body":"your volume, like none of those"},{"startTime":599.79,"endTime":603.06,"body":"are They're at a threshold that"},{"startTime":599.79,"endTime":603.06,"body":"they should be, because if they"},{"startTime":603.06,"endTime":606.87,"body":"were, you wouldn't be recovered"},{"startTime":603.06,"endTime":606.87,"body":"enough to train seven days per"},{"startTime":606.87,"endTime":611.37,"body":"week. And it's, it took a lot of"},{"startTime":606.87,"endTime":611.37,"body":"those, like just real world"},{"startTime":611.43,"endTime":614.91,"body":"interactions with clients to be"},{"startTime":611.43,"endTime":614.91,"body":"like, Okay, if I do not help"},{"startTime":614.91,"endTime":617.07,"body":"them with these decisions,"},{"startTime":614.91,"endTime":617.07,"body":"they're gonna go get them from"},{"startTime":617.07,"endTime":619.71,"body":"somewhere else, that's something"},{"startTime":617.07,"endTime":619.71,"body":"that I don't have control over"},{"startTime":619.92,"endTime":624.21,"body":"in, they may, unfortunately, get"},{"startTime":619.92,"endTime":624.21,"body":"some pretty poor, you know,"},{"startTime":624.21,"endTime":628.53,"body":"advice or programming. And"},{"startTime":624.21,"endTime":628.53,"body":"that's ultimately what pushed me"},{"startTime":628.53,"endTime":631.71,"body":"over the ledge to really start"},{"startTime":628.53,"endTime":631.71,"body":"taking control of both."},{"startTime":633.69,"endTime":637.14,"body":"Yeah, I feel you, it's just"},{"startTime":633.69,"endTime":637.14,"body":"better. I've recently talked to"},{"startTime":637.14,"endTime":640.59,"body":"someone who got this program, I"},{"startTime":637.14,"endTime":640.59,"body":"think it was like a six a week,"},{"startTime":640.92,"endTime":644.7,"body":"high intensity, kind of like a"},{"startTime":640.92,"endTime":644.7,"body":"CrossFit program, but then for"},{"startTime":644.7,"endTime":649.83,"body":"muscle gain, whatever they call"},{"startTime":644.7,"endTime":649.83,"body":"it. But then it's, I looked it"},{"startTime":649.83,"endTime":651.54,"body":"up for him, because I was like,"},{"startTime":649.83,"endTime":651.54,"body":"yeah, just send it over, you"},{"startTime":651.54,"endTime":655.35,"body":"know. And I said that, you know,"},{"startTime":651.54,"endTime":655.35,"body":"like the training program of"},{"startTime":655.35,"endTime":658.29,"body":"like this, and this athlete, and"},{"startTime":655.35,"endTime":658.29,"body":"who's done this, and then"},{"startTime":658.29,"endTime":662.1,"body":"whatever. But then my client"},{"startTime":658.29,"endTime":662.1,"body":"over here is like working night"},{"startTime":662.1,"endTime":665.49,"body":"shifts, often having like, five"},{"startTime":662.1,"endTime":665.49,"body":"hours, sleep at night, you know,"},{"startTime":666.39,"endTime":669.0,"body":"already dealing with it, because"},{"startTime":666.39,"endTime":669.0,"body":"it's a really high stress job,"},{"startTime":669.03,"endTime":671.88,"body":"you know, he's taking care of"},{"startTime":669.03,"endTime":671.88,"body":"kind of like, kind of like a"},{"startTime":671.88,"endTime":677.1,"body":"mental hospital situation. So"},{"startTime":671.88,"endTime":677.1,"body":"like, there's a huge difference"},{"startTime":677.1,"endTime":682.74,"body":"there between the athlete who is"},{"startTime":677.1,"endTime":682.74,"body":"just the athlete, and the person"},{"startTime":682.74,"endTime":686.58,"body":"with a regular job, who has"},{"startTime":682.74,"endTime":686.58,"body":"stress and disrupted circadian"},{"startTime":686.58,"endTime":691.29,"body":"rhythm. I should probably train"},{"startTime":686.58,"endTime":691.29,"body":"less, you know, what I mean? So"},{"startTime":691.29,"endTime":694.56,"body":"those kinds of things I feel"},{"startTime":691.29,"endTime":694.56,"body":"like you can definitely avoid by"},{"startTime":694.56,"endTime":697.29,"body":"having that option and being"},{"startTime":694.56,"endTime":697.29,"body":"okay, you know, we have a couple"},{"startTime":697.29,"endTime":700.32,"body":"of programs, or maybe you do"},{"startTime":697.29,"endTime":700.32,"body":"personalized, but here's like"},{"startTime":700.32,"endTime":705.21,"body":"something that will work for"},{"startTime":700.32,"endTime":705.21,"body":"you. Did you get a bunch of"},{"startTime":705.21,"endTime":709.17,"body":"people who were almost like"},{"startTime":705.21,"endTime":709.17,"body":"surprised that they should pay"},{"startTime":709.17,"endTime":712.8,"body":"quotes only train, let's say"},{"startTime":709.17,"endTime":712.8,"body":"four or five times a week?"},{"startTime":744.6500000000001,"endTime":748.46,"body":"Not really, I mean, I would say"},{"startTime":744.6500000000001,"endTime":748.46,"body":"generally, the clientele will"},{"startTime":748.46,"endTime":751.9100000000001,"body":"come to me are decently"},{"startTime":748.46,"endTime":751.9100000000001,"body":"educated, it's very rare that a"},{"startTime":751.9100000000001,"endTime":755.3000000000001,"body":"very, very green person, like,"},{"startTime":751.9100000000001,"endTime":755.3000000000001,"body":"you know, I've never been in the"},{"startTime":755.3000000000001,"endTime":759.47,"body":"gym before something. And then"},{"startTime":755.3000000000001,"endTime":759.47,"body":"in those people, I'm like, you"},{"startTime":759.47,"endTime":762.47,"body":"know, like, I need to be in"},{"startTime":759.47,"endTime":762.47,"body":"there, you know, I need why, why"},{"startTime":762.47,"endTime":767.33,"body":"is there only six sets for chest"},{"startTime":762.47,"endTime":767.33,"body":"I need like 20. And I'm like,"},{"startTime":767.8100000000001,"endTime":772.88,"body":"you don't write zero muscle"},{"startTime":767.8100000000001,"endTime":772.88,"body":"mass, right? We point the needle"},{"startTime":772.88,"endTime":775.94,"body":"north and you make progress."},{"startTime":772.88,"endTime":775.94,"body":"Instead, we're going to focus on"},{"startTime":775.94,"endTime":778.34,"body":"you actually learning things"},{"startTime":775.94,"endTime":778.34,"body":"instead of just throwing a bunch"},{"startTime":778.34,"endTime":783.44,"body":"of shit at the wall to make it"},{"startTime":778.34,"endTime":783.44,"body":"stick. And but yeah, I would"},{"startTime":783.44,"endTime":786.83,"body":"say, I didn't get too much of"},{"startTime":783.44,"endTime":786.83,"body":"that, like, I need to be trading"},{"startTime":786.83,"endTime":789.74,"body":"six days per week, I haven't"},{"startTime":786.83,"endTime":789.74,"body":"gotten much of that."},{"startTime":791.1500000000001,"endTime":793.37,"body":"That's actually good point you"},{"startTime":791.1500000000001,"endTime":793.37,"body":"brought up because, because we"},{"startTime":793.37,"endTime":795.8000000000001,"body":"do definitely work with like,"},{"startTime":793.37,"endTime":795.8000000000001,"body":"kind of like different clients,"},{"startTime":796.2800000000001,"endTime":800.12,"body":"you have way more like advanced"},{"startTime":796.2800000000001,"endTime":800.12,"body":"people. I will say I get a lot"},{"startTime":800.12,"endTime":803.9300000000001,"body":"of green people who kind of like"},{"startTime":800.12,"endTime":803.9300000000001,"body":"just getting started with their"},{"startTime":803.9300000000001,"endTime":807.02,"body":"journey, you know what I mean?"},{"startTime":803.9300000000001,"endTime":807.02,"body":"Maybe just getting into the gym"},{"startTime":807.02,"endTime":810.89,"body":"for like, almost the first time."},{"startTime":807.02,"endTime":810.89,"body":"So there's, of course,"},{"startTime":811.07,"endTime":813.35,"body":"definitely differences there."},{"startTime":811.07,"endTime":813.35,"body":"But yeah, I mean, either way,"},{"startTime":813.95,"endTime":817.94,"body":"whether it's kind of like days"},{"startTime":813.95,"endTime":817.94,"body":"per week, or like volume, or"},{"startTime":817.94,"endTime":820.49,"body":"those kinds of things. People"},{"startTime":817.94,"endTime":820.49,"body":"are always saying the car, we"},{"startTime":820.49,"endTime":823.19,"body":"need to be doing this whole list"},{"startTime":820.49,"endTime":823.19,"body":"of stuff, I need to do this"},{"startTime":823.19,"endTime":826.85,"body":"much. While in reality, like,"},{"startTime":823.19,"endTime":826.85,"body":"you got to recover, you know,"},{"startTime":827.24,"endTime":833.36,"body":"and I feel like that's even,"},{"startTime":827.24,"endTime":833.36,"body":"like there's a bit of a delay."},{"startTime":833.36,"endTime":833.48,"body":"So"},{"startTime":834.0500000000001,"endTime":839.36,"body":"one of the things I love I"},{"startTime":834.0500000000001,"endTime":839.36,"body":"apologize, one of the things I"},{"startTime":839.36,"endTime":843.59,"body":"do like there and I still do get"},{"startTime":839.36,"endTime":843.59,"body":"some some green people, which I"},{"startTime":843.59,"endTime":849.11,"body":"actually kind of liked, because"},{"startTime":843.59,"endTime":849.11,"body":"I just think if when you can get"},{"startTime":849.11,"endTime":853.0400000000001,"body":"someone at the onset of their"},{"startTime":849.11,"endTime":853.0400000000001,"body":"journey, like you can save them"},{"startTime":853.0400000000001,"endTime":857.39,"body":"so much turmoil and wasted"},{"startTime":853.0400000000001,"endTime":857.39,"body":"resources in you know, poor"},{"startTime":857.39,"endTime":859.73,"body":"information in that sort of"},{"startTime":857.39,"endTime":859.73,"body":"thing. So I'm like, This is"},{"startTime":859.73,"endTime":862.34,"body":"great, like, we're going to"},{"startTime":859.73,"endTime":862.34,"body":"teach you the right way from the"},{"startTime":862.34,"endTime":867.83,"body":"get go sort of thing. But"},{"startTime":862.34,"endTime":867.83,"body":"something that that's beautiful"},{"startTime":867.83,"endTime":870.6800000000001,"body":"with the landscape of you know,"},{"startTime":867.83,"endTime":870.6800000000001,"body":"current technology and stuff is"},{"startTime":870.6800000000001,"endTime":875.1800000000001,"body":"I'm like, Okay, show me your,"},{"startTime":870.6800000000001,"endTime":875.1800000000001,"body":"show me your like top, top two"},{"startTime":875.1800000000001,"endTime":878.69,"body":"sets, or your sorry, your top"},{"startTime":875.1800000000001,"endTime":878.69,"body":"three, your top set of these"},{"startTime":878.69,"endTime":881.84,"body":"three exercises, right, I want"},{"startTime":878.69,"endTime":881.84,"body":"to see your intensity, your, you"},{"startTime":881.84,"endTime":886.46,"body":"know, that sort of thing. Not"},{"startTime":881.84,"endTime":886.46,"body":"even close, not even close. Like"},{"startTime":886.49,"endTime":891.0500000000001,"body":"that's why you want eight sets,"},{"startTime":886.49,"endTime":891.0500000000001,"body":"because those sets are a 65%"},{"startTime":891.08,"endTime":894.71,"body":"effort. You know what I mean?"},{"startTime":891.08,"endTime":894.71,"body":"Like, zero rep speeds, slow down"},{"startTime":894.71,"endTime":897.5,"body":"that sort of thing. And I'm"},{"startTime":894.71,"endTime":897.5,"body":"like, like, once you dial in"},{"startTime":897.5,"endTime":900.2,"body":"intensity and everything, like"},{"startTime":897.5,"endTime":900.2,"body":"when people like Oh, I'm not"},{"startTime":900.2,"endTime":903.26,"body":"sore at all, like okay, well"},{"startTime":900.2,"endTime":903.26,"body":"one, I know what we're feeding"},{"startTime":903.26,"endTime":906.35,"body":"you. I know what your schedule"},{"startTime":903.26,"endTime":906.35,"body":"looks like. So I know your"},{"startTime":906.35,"endTime":909.95,"body":"intensity is nowhere near where"},{"startTime":906.35,"endTime":909.95,"body":"we want it to be sort of thing."},{"startTime":912.9200000000001,"endTime":915.6500000000001,"body":"Yeah, makes sense. I feel like"},{"startTime":912.9200000000001,"endTime":915.6500000000001,"body":"especially there because we"},{"startTime":915.6500000000001,"endTime":919.4300000000001,"body":"started using our IR and as much"},{"startTime":915.6500000000001,"endTime":919.4300000000001,"body":"as it's a learning curve for"},{"startTime":919.4300000000001,"endTime":922.46,"body":"people to kind of get that and"},{"startTime":919.4300000000001,"endTime":922.46,"body":"really know okay, this is a"},{"startTime":922.46,"endTime":928.49,"body":"three or this is a two. I feel"},{"startTime":922.46,"endTime":928.49,"body":"like it's so to a good approach,"},{"startTime":928.49,"endTime":932.6600000000001,"body":"because once once people learn"},{"startTime":928.49,"endTime":932.6600000000001,"body":"that we can apply it, then"},{"startTime":932.6600000000001,"endTime":935.0300000000001,"body":"they'll really start to see"},{"startTime":932.6600000000001,"endTime":935.0300000000001,"body":"progress. And then it gets way"},{"startTime":935.0300000000001,"endTime":939.59,"body":"easier to kind of like, make"},{"startTime":935.0300000000001,"endTime":939.59,"body":"adjustments. And I mean, we all"},{"startTime":939.59,"endTime":942.98,"body":"see people at the gym, go like a"},{"startTime":939.59,"endTime":942.98,"body":"chest press and go like this,"},{"startTime":942.98,"endTime":947.1500000000001,"body":"you know what I mean? It's the"},{"startTime":942.98,"endTime":947.1500000000001,"body":"same thing, like the bicep curls"},{"startTime":947.1500000000001,"endTime":949.97,"body":"and stuff. It's like, Well,"},{"startTime":947.1500000000001,"endTime":949.97,"body":"cool. I see you out here every"},{"startTime":949.97,"endTime":953.96,"body":"week, doing the same"},{"startTime":949.97,"endTime":953.96,"body":"repetitions, same weight, same"},{"startTime":953.96,"endTime":959.6600000000001,"body":"everything, you still look the"},{"startTime":953.96,"endTime":959.6600000000001,"body":"same, like last year. You want"},{"startTime":959.6600000000001,"endTime":961.7900000000001,"body":"to change something there, you"},{"startTime":959.6600000000001,"endTime":961.7900000000001,"body":"know, like, we want to get you"},{"startTime":961.7900000000001,"endTime":969.98,"body":"to a program, you know? So let"},{"startTime":961.7900000000001,"endTime":969.98,"body":"me see. Because that being said,"},{"startTime":969.98,"endTime":974.75,"body":"right, so do you personalize"},{"startTime":969.98,"endTime":974.75,"body":"programs to people? Do you have"},{"startTime":974.75,"endTime":978.26,"body":"like a couple, kind of like"},{"startTime":974.75,"endTime":978.26,"body":"general ones that you may kind"},{"startTime":978.26,"endTime":981.08,"body":"of like customized to to the"},{"startTime":978.26,"endTime":981.08,"body":"person if it's needed? Or?"},{"startTime":983.9300000000001,"endTime":987.83,"body":"Yeah, it's never will I just"},{"startTime":983.9300000000001,"endTime":987.83,"body":"send a program like, okay, you"},{"startTime":987.83,"endTime":990.5600000000001,"body":"know, new new clients sign up,"},{"startTime":987.83,"endTime":990.5600000000001,"body":"like, here's your program, I"},{"startTime":990.5600000000001,"endTime":993.8000000000001,"body":"want to know first, like, what"},{"startTime":990.5600000000001,"endTime":993.8000000000001,"body":"type of environment are training"},{"startTime":993.8000000000001,"endTime":996.5600000000001,"body":"in, right? I'll be super"},{"startTime":993.8000000000001,"endTime":996.5600000000001,"body":"transparent. Someone's gearing,"},{"startTime":996.5600000000001,"endTime":999.0500000000001,"body":"I'm working out in my living"},{"startTime":996.5600000000001,"endTime":999.0500000000001,"body":"room with like, one set of"},{"startTime":999.0500000000001,"endTime":1002.6800000000001,"body":"dumbbells, like, I'm not the"},{"startTime":999.0500000000001,"endTime":1002.6800000000001,"body":"resource for you, right? Let's,"},{"startTime":1002.6800000000001,"endTime":1005.77,"body":"let's go find you something else"},{"startTime":1002.6800000000001,"endTime":1005.77,"body":"for that. But depending on the"},{"startTime":1005.77,"endTime":1009.1600000000001,"body":"type of gym, you're training it"},{"startTime":1005.77,"endTime":1009.1600000000001,"body":"your desired frequency, your"},{"startTime":1009.1600000000001,"endTime":1013.87,"body":"scheduled frequency. And then as"},{"startTime":1009.1600000000001,"endTime":1013.87,"body":"people are further along their"},{"startTime":1013.87,"endTime":1019.7800000000001,"body":"training age, what discrepancies"},{"startTime":1013.87,"endTime":1019.7800000000001,"body":"do we have, right? Do we need to"},{"startTime":1019.7800000000001,"endTime":1024.01,"body":"put more volume, or a higher"},{"startTime":1019.7800000000001,"endTime":1024.01,"body":"frequency to maybe the quads or"},{"startTime":1024.01,"endTime":1027.52,"body":"the hamstrings or something and"},{"startTime":1024.01,"endTime":1027.52,"body":"like less to pressing and so"},{"startTime":1027.55,"endTime":1031.75,"body":"there's a number of different"},{"startTime":1027.55,"endTime":1031.75,"body":"varieties. But what I did is,"},{"startTime":1033.04,"endTime":1035.71,"body":"I've always enjoyed, like"},{"startTime":1033.04,"endTime":1035.71,"body":"writing training programs and"},{"startTime":1035.71,"endTime":1039.61,"body":"stuff, so I had a massive"},{"startTime":1035.71,"endTime":1039.61,"body":"backlog of them. So I just"},{"startTime":1040.51,"endTime":1044.05,"body":"started, like cleaning them up,"},{"startTime":1040.51,"endTime":1044.05,"body":"okay. And then really, in now, I"},{"startTime":1044.05,"endTime":1047.26,"body":"have like, I have a huge"},{"startTime":1044.05,"endTime":1047.26,"body":"resource of ones and, and I kind"},{"startTime":1047.26,"endTime":1049.6299999999999,"body":"of have them characterized by"},{"startTime":1047.26,"endTime":1049.6299999999999,"body":"like training age, and then"},{"startTime":1049.6299999999999,"endTime":1053.8,"body":"sequencing and that sort of"},{"startTime":1049.6299999999999,"endTime":1053.8,"body":"thing. So I have like my base"},{"startTime":1053.8,"endTime":1057.79,"body":"kind of templates that I work"},{"startTime":1053.8,"endTime":1057.79,"body":"off of, and know like, Okay,"},{"startTime":1058.03,"endTime":1063.43,"body":"this new client fits, you know,"},{"startTime":1058.03,"endTime":1063.43,"body":"client avatar, a of my five most"},{"startTime":1063.43,"endTime":1070.27,"body":"common client avatars. They are"},{"startTime":1063.43,"endTime":1070.27,"body":"a male, intermediate, No wife,"},{"startTime":1070.3,"endTime":1073.24,"body":"no kids wants to throw"},{"startTime":1070.3,"endTime":1073.24,"body":"everything at it, okay, we're"},{"startTime":1073.24,"endTime":1076.69,"body":"going to train five or six days"},{"startTime":1073.24,"endTime":1076.69,"body":"a week with a high volume, so"},{"startTime":1076.69,"endTime":1080.26,"body":"that he can get a lot of"},{"startTime":1076.69,"endTime":1080.26,"body":"practice at performing these"},{"startTime":1080.26,"endTime":1083.53,"body":"reps. And then after we maybe"},{"startTime":1080.26,"endTime":1083.53,"body":"have eight months of that, we'll"},{"startTime":1083.53,"endTime":1087.64,"body":"move from like a higher volume"},{"startTime":1083.53,"endTime":1087.64,"body":"program into a higher intensity"},{"startTime":1087.64,"endTime":1092.95,"body":"now that are not cadence, but"},{"startTime":1087.64,"endTime":1092.95,"body":"our I can't think of the word I"},{"startTime":1092.95,"endTime":1098.1100000000001,"body":"want to use our like, our, our"},{"startTime":1092.95,"endTime":1098.1100000000001,"body":"form is like perfect, right? Or"},{"startTime":1098.1100000000001,"endTime":1104.53,"body":"our ability to, you know, create"},{"startTime":1098.1100000000001,"endTime":1104.53,"body":"a stimulus is there so we can"},{"startTime":1104.53,"endTime":1108.01,"body":"move into higher intensities and"},{"startTime":1104.53,"endTime":1108.01,"body":"lesser volumes and those sorts"},{"startTime":1108.01,"endTime":1112.69,"body":"of things. So I have like, kind"},{"startTime":1108.01,"endTime":1112.69,"body":"of cadences and like frameworks"},{"startTime":1112.69,"endTime":1113.95,"body":"that I move people through."},{"startTime":1115.15,"endTime":1119.17,"body":"Nice. I like that. I feel like"},{"startTime":1115.15,"endTime":1119.17,"body":"that's a good good way to do it."},{"startTime":1119.17,"endTime":1123.01,"body":"Because you do change it up when"},{"startTime":1119.17,"endTime":1123.01,"body":"it's needed. You know what I"},{"startTime":1123.01,"endTime":1126.97,"body":"mean? Not just like after like"},{"startTime":1123.01,"endTime":1126.97,"body":"two weeks. Do you first make"},{"startTime":1126.97,"endTime":1129.94,"body":"sure like okay, we're getting I"},{"startTime":1126.97,"endTime":1129.94,"body":"really liked what you mentioned"},{"startTime":1129.94,"endTime":1132.7,"body":"to like actually getting the"},{"startTime":1129.94,"endTime":1132.7,"body":"last couple sets, you know,"},{"startTime":1133.3600000000001,"endTime":1137.02,"body":"seeing Okay, are we training"},{"startTime":1133.3600000000001,"endTime":1137.02,"body":"close to failure? Are we kind of"},{"startTime":1137.02,"endTime":1139.3600000000001,"body":"doing well? Are we able to stick"},{"startTime":1137.02,"endTime":1139.3600000000001,"body":"to this? Okay, no, I will now"},{"startTime":1139.3600000000001,"endTime":1142.54,"body":"let's move on. I think that's"},{"startTime":1139.3600000000001,"endTime":1142.54,"body":"really cool. Because I was"},{"startTime":1142.54,"endTime":1145.81,"body":"actually wondering how you kind"},{"startTime":1142.54,"endTime":1145.81,"body":"of structured that with your"},{"startTime":1145.81,"endTime":1149.17,"body":"periodization because of course"},{"startTime":1145.81,"endTime":1149.17,"body":"as you mentioned, you probably"},{"startTime":1149.17,"endTime":1154.8400000000001,"body":"don't have people Max deep down"},{"startTime":1149.17,"endTime":1154.8400000000001,"body":"in cut you know. So what are"},{"startTime":1154.8400000000001,"endTime":1158.74,"body":"kind of like the different kind"},{"startTime":1154.8400000000001,"endTime":1158.74,"body":"of like seasons let's let's call"},{"startTime":1158.74,"endTime":1163.66,"body":"it in terms of training and how"},{"startTime":1158.74,"endTime":1163.66,"body":"do you kind of like parallel"},{"startTime":1163.66,"endTime":1165.13,"body":"that with the nutrition side of"},{"startTime":1163.66,"endTime":1165.13,"body":"things?"},{"startTime":1167.47,"endTime":1174.67,"body":"Yeah, so I'm definitely not"},{"startTime":1167.47,"endTime":1174.67,"body":"someone who is that nuanced in"},{"startTime":1174.67,"endTime":1181.03,"body":"it in in the real reason there"},{"startTime":1174.67,"endTime":1181.03,"body":"is until you have your like one"},{"startTime":1181.03,"endTime":1185.1100000000001,"body":"percenter client who you never"},{"startTime":1181.03,"endTime":1185.1100000000001,"body":"have to question their adherence"},{"startTime":1185.1100000000001,"endTime":1189.64,"body":"to a nutrition protocol or their"},{"startTime":1185.1100000000001,"endTime":1189.64,"body":"sleep and that sort of thing. I"},{"startTime":1189.64,"endTime":1193.63,"body":"just, I can't honestly say that"},{"startTime":1189.64,"endTime":1193.63,"body":"I find it makes that big of a"},{"startTime":1193.63,"endTime":1199.57,"body":"difference except for the use"},{"startTime":1193.63,"endTime":1199.57,"body":"case of hey, we have a client"},{"startTime":1199.57,"endTime":1204.3400000000001,"body":"who's at an unhealthy body"},{"startTime":1199.57,"endTime":1204.3400000000001,"body":"composition right? We need to"},{"startTime":1204.3400000000001,"endTime":1209.44,"body":"get things moving better for"},{"startTime":1204.3400000000001,"endTime":1209.44,"body":"like a health standpoint. And we"},{"startTime":1209.44,"endTime":1212.1100000000001,"body":"know because we're at"},{"startTime":1209.44,"endTime":1212.1100000000001,"body":"essentially just have a lot of"},{"startTime":1212.1100000000001,"endTime":1215.89,"body":"body fat, right? We've had a"},{"startTime":1212.1100000000001,"endTime":1215.89,"body":"decent period of life with"},{"startTime":1215.89,"endTime":1219.58,"body":"health completely on the"},{"startTime":1215.89,"endTime":1219.58,"body":"backburner. Maybe some like"},{"startTime":1219.6100000000001,"endTime":1222.7,"body":"glucose dysregulation sort of"},{"startTime":1219.6100000000001,"endTime":1222.7,"body":"thing like insulin"},{"startTime":1222.7,"endTime":1226.39,"body":"insensitivity, those sorts of"},{"startTime":1222.7,"endTime":1226.39,"body":"people I will use like a more"},{"startTime":1226.39,"endTime":1229.63,"body":"metabolic The focus program and"},{"startTime":1226.39,"endTime":1229.63,"body":"that's going to be like shorter"},{"startTime":1229.63,"endTime":1233.17,"body":"rest periods, we're not going to"},{"startTime":1229.63,"endTime":1233.17,"body":"be training in the six to eight"},{"startTime":1233.17,"endTime":1236.26,"body":"rep range, a lot of things are"},{"startTime":1233.17,"endTime":1236.26,"body":"going to be like eight to 12 at"},{"startTime":1236.26,"endTime":1240.79,"body":"a minimum 12 to 15 is 15. Plus."},{"startTime":1236.26,"endTime":1240.79,"body":"And that's just really to help"},{"startTime":1240.79,"endTime":1244.24,"body":"getting like, like, from a"},{"startTime":1240.79,"endTime":1244.24,"body":"metabolic standpoint, more"},{"startTime":1244.24,"endTime":1248.77,"body":"cardiovascularly fit in a more"},{"startTime":1244.24,"endTime":1248.77,"body":"like a mitochondrial efficiency"},{"startTime":1248.77,"endTime":1252.6100000000001,"body":"sort of thing. So that are like"},{"startTime":1248.77,"endTime":1252.6100000000001,"body":"calorie deficits and other"},{"startTime":1252.6100000000001,"endTime":1256.8400000000001,"body":"things or work a little bit"},{"startTime":1252.6100000000001,"endTime":1256.8400000000001,"body":"smoother. Like, if you're 30%,"},{"startTime":1256.8700000000001,"endTime":1260.5900000000001,"body":"body fat, like we don't care"},{"startTime":1256.8700000000001,"endTime":1260.5900000000001,"body":"about, you added 20 pounds to"},{"startTime":1260.5900000000001,"endTime":1263.32,"body":"your benchpress. Like, we want"},{"startTime":1260.5900000000001,"endTime":1263.32,"body":"to get the fat off so that your"},{"startTime":1263.32,"endTime":1269.95,"body":"health improves. And outside of"},{"startTime":1263.32,"endTime":1269.95,"body":"that kind of Premier context,"},{"startTime":1269.95,"endTime":1273.64,"body":"it's a lot of very rarely like,"},{"startTime":1269.95,"endTime":1273.64,"body":"if someone's errand, I want to"},{"startTime":1273.64,"endTime":1276.3700000000001,"body":"get super strong, I'm like sick,"},{"startTime":1273.64,"endTime":1276.3700000000001,"body":"you're gonna go to my friend"},{"startTime":1276.3700000000001,"endTime":1279.28,"body":"Ryan, who writes like the best"},{"startTime":1276.3700000000001,"endTime":1279.28,"body":"damn powerlifting program out"},{"startTime":1279.28,"endTime":1282.7,"body":"there, you'll get strong shit,"},{"startTime":1279.28,"endTime":1282.7,"body":"I'm not the resource who's gonna"},{"startTime":1282.7,"endTime":1285.4,"body":"get you super strong, right? You"},{"startTime":1282.7,"endTime":1285.4,"body":"want to get jacked, I can help"},{"startTime":1285.4,"endTime":1288.91,"body":"you, you want to get strong, you"},{"startTime":1285.4,"endTime":1288.91,"body":"go to Ryan sort of thing. So"},{"startTime":1288.91,"endTime":1292.78,"body":"very rarely Am I programming"},{"startTime":1288.91,"endTime":1292.78,"body":"less than like six reps for"},{"startTime":1292.78,"endTime":1298.24,"body":"something. And then we'll it's a"},{"startTime":1292.78,"endTime":1298.24,"body":"lot of like your general very,"},{"startTime":1298.27,"endTime":1300.7,"body":"you know, rarely in my"},{"startTime":1298.27,"endTime":1300.7,"body":"programming ever more than 20"},{"startTime":1300.7,"endTime":1304.93,"body":"reps, but the work and like a"},{"startTime":1300.7,"endTime":1304.93,"body":"six to eight, or six to 10,"},{"startTime":1304.96,"endTime":1309.8500000000001,"body":"often an eight to 12, a 12 to"},{"startTime":1304.96,"endTime":1309.8500000000001,"body":"15. And then maybe for certain"},{"startTime":1309.8500000000001,"endTime":1312.97,"body":"things like some intensity"},{"startTime":1309.8500000000001,"endTime":1312.97,"body":"techniques, or certain things"},{"startTime":1312.97,"endTime":1318.43,"body":"like that. But that is the"},{"startTime":1312.97,"endTime":1318.43,"body":"majority of it. And then okay,"},{"startTime":1318.46,"endTime":1322.63,"body":"maybe we're moving into a"},{"startTime":1318.46,"endTime":1322.63,"body":"calorie deficit, it might be a,"},{"startTime":1322.81,"endTime":1325.93,"body":"hey, it's time to like"},{"startTime":1322.81,"endTime":1325.93,"body":"nutritional periodization is"},{"startTime":1325.93,"endTime":1331.18,"body":"changing. Let's change our our"},{"startTime":1325.93,"endTime":1331.18,"body":"training stimulus. Or let's see"},{"startTime":1331.18,"endTime":1334.78,"body":"how long we can still continue"},{"startTime":1331.18,"endTime":1334.78,"body":"to progress our current program"},{"startTime":1334.81,"endTime":1338.83,"body":"with the calorie deficit before"},{"startTime":1334.81,"endTime":1338.83,"body":"changing, because that's"},{"startTime":1338.83,"endTime":1343.51,"body":"something I think that people"},{"startTime":1338.83,"endTime":1343.51,"body":"kind of put the cart before the"},{"startTime":1343.51,"endTime":1346.3600000000001,"body":"horse sort of thing. They think,"},{"startTime":1343.51,"endTime":1346.3600000000001,"body":"oh, I'm in fat loss now. So I"},{"startTime":1346.3600000000001,"endTime":1349.1200000000001,"body":"won't make any progress on my on"},{"startTime":1346.3600000000001,"endTime":1349.1200000000001,"body":"my program, and they just like,"},{"startTime":1349.15,"endTime":1354.58,"body":"you know, give up sort of thing."},{"startTime":1349.15,"endTime":1354.58,"body":"And I think while there is truth"},{"startTime":1354.58,"endTime":1357.58,"body":"to that, like this expressing"},{"startTime":1354.58,"endTime":1357.58,"body":"maximal strength in those sorts"},{"startTime":1357.58,"endTime":1361.57,"body":"of things are much less likely"},{"startTime":1357.58,"endTime":1361.57,"body":"in a calorie deficit. But you"},{"startTime":1361.57,"endTime":1366.97,"body":"have to cover a pretty good gap"},{"startTime":1361.57,"endTime":1366.97,"body":"of fat loss before objectively"},{"startTime":1367.0,"endTime":1369.91,"body":"your progress starts to decline"},{"startTime":1367.0,"endTime":1369.91,"body":"sort of thing."},{"startTime":1370.93,"endTime":1376.18,"body":"Yeah, I think especially if I'm"},{"startTime":1370.93,"endTime":1376.18,"body":"thinking about kinda like mostly"},{"startTime":1376.18,"endTime":1380.2,"body":"like my people, in the"},{"startTime":1376.18,"endTime":1380.2,"body":"beginning, once a just get into"},{"startTime":1380.2,"endTime":1385.0900000000001,"body":"training, you can go quite far."},{"startTime":1380.2,"endTime":1385.0900000000001,"body":"Or quite long as you'd say, I"},{"startTime":1385.0900000000001,"endTime":1388.81,"body":"get away with training, like the"},{"startTime":1385.0900000000001,"endTime":1388.81,"body":"same program, because you'll"},{"startTime":1388.81,"endTime":1391.27,"body":"know too, especially in the"},{"startTime":1388.81,"endTime":1391.27,"body":"beginning, it's a lot of getting"},{"startTime":1391.27,"endTime":1394.42,"body":"used to movements, it's kind of"},{"startTime":1391.27,"endTime":1394.42,"body":"like the body just adapting, and"},{"startTime":1394.96,"endTime":1398.47,"body":"even just technique stuff. I've"},{"startTime":1394.96,"endTime":1398.47,"body":"seen that too, where people can"},{"startTime":1398.47,"endTime":1401.65,"body":"still progress for quite a long"},{"startTime":1398.47,"endTime":1401.65,"body":"time, like surprisingly long"},{"startTime":1401.65,"endTime":1405.31,"body":"sometimes while they're doing it"},{"startTime":1401.65,"endTime":1405.31,"body":"fat loss rates, you know, so I"},{"startTime":1405.31,"endTime":1409.45,"body":"do mention this to where, Hey,"},{"startTime":1405.31,"endTime":1409.45,"body":"okay, cool. Like, it does kind"},{"startTime":1409.45,"endTime":1412.66,"body":"of require the opposite in some"},{"startTime":1409.45,"endTime":1412.66,"body":"sense, right. So we have also"},{"startTime":1412.66,"endTime":1417.19,"body":"gain a surplus, obviously, or"},{"startTime":1412.66,"endTime":1417.19,"body":"performance, and then fat loss,"},{"startTime":1418.0900000000001,"endTime":1422.08,"body":"especially in the beginning,"},{"startTime":1418.0900000000001,"endTime":1422.08,"body":"like, let's just not expect"},{"startTime":1422.29,"endTime":1426.6100000000001,"body":"through our like the whole cuts"},{"startTime":1422.29,"endTime":1426.6100000000001,"body":"to see PR of the PR after PR."},{"startTime":1427.93,"endTime":1430.1200000000001,"body":"But you might just be able to"},{"startTime":1427.93,"endTime":1430.1200000000001,"body":"still get a whole bunch of"},{"startTime":1430.1200000000001,"endTime":1434.02,"body":"progress out of like, the most"},{"startTime":1430.1200000000001,"endTime":1434.02,"body":"parts still, or at least in the"},{"startTime":1434.02,"endTime":1434.8,"body":"beginning, you know?"},{"startTime":1437.95,"endTime":1444.82,"body":"Definitely. I think in one thing"},{"startTime":1437.95,"endTime":1444.82,"body":"that I find, like personally,"},{"startTime":1444.8500000000001,"endTime":1448.42,"body":"when not like, I guess it was"},{"startTime":1444.8500000000001,"endTime":1448.42,"body":"about two years ago, when when I"},{"startTime":1448.42,"endTime":1454.03,"body":"was the leanest I ever was I was"},{"startTime":1448.42,"endTime":1454.03,"body":"able to progress. For weeks and"},{"startTime":1454.03,"endTime":1459.55,"body":"weeks and weeks I did about a 20"},{"startTime":1454.03,"endTime":1459.55,"body":"week calorie deficit at like"},{"startTime":1459.55,"endTime":1463.45,"body":"week 17 1819 I would still get"},{"startTime":1459.55,"endTime":1463.45,"body":"some progress. It wasn't across"},{"startTime":1463.45,"endTime":1467.41,"body":"the board and almost every time"},{"startTime":1463.45,"endTime":1467.41,"body":"it would only be like a one rep"},{"startTime":1467.47,"endTime":1470.5900000000001,"body":"progress but it was still"},{"startTime":1467.47,"endTime":1470.5900000000001,"body":"progressing like nothing like"},{"startTime":1470.5900000000001,"endTime":1475.21,"body":"ground to a complete halt. The"},{"startTime":1470.5900000000001,"endTime":1475.21,"body":"difference is like now I'm in a"},{"startTime":1475.21,"endTime":1478.45,"body":"calorie deficit. I might have"},{"startTime":1475.21,"endTime":1478.45,"body":"like, you know, a one week"},{"startTime":1478.45,"endTime":1481.96,"body":"progress of like three reps,"},{"startTime":1478.45,"endTime":1481.96,"body":"holy shit, I got three more reps"},{"startTime":1481.96,"endTime":1485.1100000000001,"body":"than last week that you're"},{"startTime":1481.96,"endTime":1485.1100000000001,"body":"probably not going to have in a"},{"startTime":1485.1100000000001,"endTime":1489.52,"body":"calorie deficit but like the one"},{"startTime":1485.1100000000001,"endTime":1489.52,"body":"rep maybe every two weeks or"},{"startTime":1489.52,"endTime":1492.58,"body":"something like that on an"},{"startTime":1489.52,"endTime":1492.58,"body":"exercise. And then obviously"},{"startTime":1492.58,"endTime":1495.64,"body":"like your exercises, your"},{"startTime":1492.58,"endTime":1495.64,"body":"compound lifts that have"},{"startTime":1495.64,"endTime":1499.0900000000001,"body":"multiple muscle groups working"},{"startTime":1495.64,"endTime":1499.0900000000001,"body":"together to generate force,"},{"startTime":1499.39,"endTime":1503.02,"body":"you're much more likely to have"},{"startTime":1499.39,"endTime":1503.02,"body":"progress over that as opposed to"},{"startTime":1503.02,"endTime":1507.3400000000001,"body":"like, you know, an isolated like"},{"startTime":1503.02,"endTime":1507.3400000000001,"body":"a like a single arm, tricep"},{"startTime":1507.3400000000001,"endTime":1509.95,"body":"extension, right there's like"},{"startTime":1507.3400000000001,"endTime":1509.95,"body":"one muscle group that could"},{"startTime":1510.22,"endTime":1513.4,"body":"produce the adaptations to gain"},{"startTime":1510.22,"endTime":1513.4,"body":"that extra rep but something"},{"startTime":1513.4,"endTime":1518.05,"body":"like a row or a pulldown we have"},{"startTime":1513.4,"endTime":1518.05,"body":"you know the biceps, we have the"},{"startTime":1518.32,"endTime":1522.88,"body":"the lats upper back things like"},{"startTime":1518.32,"endTime":1522.88,"body":"contributing so that the the"},{"startTime":1522.88,"endTime":1527.23,"body":"necessary adaptation to produce"},{"startTime":1522.88,"endTime":1527.23,"body":"one extra rep is kind of get"},{"startTime":1527.23,"endTime":1531.6100000000001,"body":"across to larger musculature. So"},{"startTime":1527.23,"endTime":1531.6100000000001,"body":"it's just a little bit more"},{"startTime":1531.6100000000001,"endTime":1535.54,"body":"practical in more compound"},{"startTime":1531.6100000000001,"endTime":1535.54,"body":"movements as opposed to"},{"startTime":1535.54,"endTime":1536.47,"body":"isolations."},{"startTime":1537.3400000000001,"endTime":1540.76,"body":"Cool. So bigger. So that was"},{"startTime":1537.3400000000001,"endTime":1540.76,"body":"when you're, you're at your"},{"startTime":1540.76,"endTime":1545.2,"body":"leanest, just to kind of like a"},{"startTime":1540.76,"endTime":1545.2,"body":"off topic kind of question. What"},{"startTime":1545.2,"endTime":1548.5900000000001,"body":"do you then do like, once you're"},{"startTime":1545.2,"endTime":1548.5900000000001,"body":"done, like for yourself, because"},{"startTime":1548.5900000000001,"endTime":1551.5,"body":"I know not everyone needs to"},{"startTime":1548.5900000000001,"endTime":1551.5,"body":"reverse it, but like, kinda, how"},{"startTime":1551.5,"endTime":1554.89,"body":"do you go about that? Or how did"},{"startTime":1551.5,"endTime":1554.89,"body":"you go about that? What do you"},{"startTime":1554.89,"endTime":1557.92,"body":"afterwards in terms of kind of"},{"startTime":1554.89,"endTime":1557.92,"body":"going back to maintenance? Or"},{"startTime":1557.92,"endTime":1560.2,"body":"did you kind of go into a bulk"},{"startTime":1557.92,"endTime":1560.2,"body":"almost like right away or?"},{"startTime":1564.19,"endTime":1570.67,"body":"No, so that was we did a pretty"},{"startTime":1564.19,"endTime":1570.67,"body":"slow reverse in the real reason"},{"startTime":1570.67,"endTime":1575.32,"body":"there is my digestive capacity"},{"startTime":1570.67,"endTime":1575.32,"body":"at the end of the calorie"},{"startTime":1575.32,"endTime":1581.83,"body":"deficit took a very negative"},{"startTime":1575.32,"endTime":1581.83,"body":"term. So I just couldn't handle"},{"startTime":1581.83,"endTime":1586.42,"body":"a lot of food. I was getting"},{"startTime":1581.83,"endTime":1586.42,"body":"really bloated, super gassy. And"},{"startTime":1586.42,"endTime":1589.72,"body":"it's one of those things like it"},{"startTime":1586.42,"endTime":1589.72,"body":"almost it almost takes"},{"startTime":1589.75,"endTime":1594.4,"body":"personally experiencing it"},{"startTime":1589.75,"endTime":1594.4,"body":"before you really maybe buy into"},{"startTime":1594.4,"endTime":1598.3600000000001,"body":"it. But I literally went from"},{"startTime":1594.4,"endTime":1598.3600000000001,"body":"being like, okay, you know, in"},{"startTime":1598.39,"endTime":1602.8600000000001,"body":"at at maintenance, or sorry, in"},{"startTime":1598.39,"endTime":1602.8600000000001,"body":"my surplus, I was regularly"},{"startTime":1602.8600000000001,"endTime":1606.82,"body":"having bananas in oats, right,"},{"startTime":1602.8600000000001,"endTime":1606.82,"body":"no problems. At some point"},{"startTime":1606.82,"endTime":1609.91,"body":"during the calorie deficit,"},{"startTime":1606.82,"endTime":1609.91,"body":"bananas needed to come out"},{"startTime":1609.91,"endTime":1613.54,"body":"because they were just that it's"},{"startTime":1609.91,"endTime":1613.54,"body":"a denser fruit, right, we push"},{"startTime":1613.54,"endTime":1616.51,"body":"those cards over to like a berry"},{"startTime":1613.54,"endTime":1616.51,"body":"or something that's gonna get me"},{"startTime":1616.51,"endTime":1621.43,"body":"more satiety. And then the oats"},{"startTime":1616.51,"endTime":1621.43,"body":"eventually came out when I"},{"startTime":1621.43,"endTime":1625.3600000000001,"body":"reintroduced them after the like"},{"startTime":1621.43,"endTime":1625.3600000000001,"body":"the lowest part of the calorie"},{"startTime":1625.3600000000001,"endTime":1628.3,"body":"deficit, all of a sudden, I"},{"startTime":1625.3600000000001,"endTime":1628.3,"body":"can't digest oats or bananas,"},{"startTime":1628.3,"endTime":1633.43,"body":"super gassy, stomach aches sort"},{"startTime":1628.3,"endTime":1633.43,"body":"of thing there. So with that it"},{"startTime":1633.43,"endTime":1636.91,"body":"was a sweet, we switched to a"},{"startTime":1633.43,"endTime":1636.91,"body":"higher fat approach, and then"},{"startTime":1636.91,"endTime":1641.65,"body":"added things slowly as digestive"},{"startTime":1636.91,"endTime":1641.65,"body":"capacity, I guess, like"},{"startTime":1641.65,"endTime":1644.68,"body":"improved. And that's one of the"},{"startTime":1641.65,"endTime":1644.68,"body":"things and not to really"},{"startTime":1644.68,"endTime":1647.29,"body":"sidetrack us into nutrition. But"},{"startTime":1644.68,"endTime":1647.29,"body":"when people talk about like,"},{"startTime":1647.53,"endTime":1650.5900000000001,"body":"Should you slowly reverse or"},{"startTime":1647.53,"endTime":1650.5900000000001,"body":"just jump back up to me and it's"},{"startTime":1650.5900000000001,"endTime":1653.53,"body":"like, sometimes, if you jump"},{"startTime":1650.5900000000001,"endTime":1653.53,"body":"back up to me, and it's like,"},{"startTime":1653.56,"endTime":1657.19,"body":"you can't digest all the food,"},{"startTime":1653.56,"endTime":1657.19,"body":"because as you're like, your"},{"startTime":1657.19,"endTime":1659.8600000000001,"body":"body adapts to the environment."},{"startTime":1657.19,"endTime":1659.8600000000001,"body":"So as you're going through a"},{"startTime":1659.8600000000001,"endTime":1665.17,"body":"deficit, you produce less"},{"startTime":1659.8600000000001,"endTime":1665.17,"body":"digestive, sorry, less stomach"},{"startTime":1665.17,"endTime":1667.78,"body":"acid, because there's not as"},{"startTime":1665.17,"endTime":1667.78,"body":"much food to digest and like"},{"startTime":1667.78,"endTime":1670.03,"body":"these sorts of things. And if"},{"startTime":1667.78,"endTime":1670.03,"body":"you just like flip a switch,"},{"startTime":1670.3600000000001,"endTime":1674.44,"body":"your body may not respond like"},{"startTime":1670.3600000000001,"endTime":1674.44,"body":"you would like. So you may need"},{"startTime":1674.44,"endTime":1677.29,"body":"to kind of massage things a"},{"startTime":1674.44,"endTime":1677.29,"body":"little bit. And that's where"},{"startTime":1677.68,"endTime":1683.95,"body":"adding food back more slowly can"},{"startTime":1677.68,"endTime":1683.95,"body":"be more beneficial. Yeah, yeah,"},{"startTime":1683.95,"endTime":1684.46,"body":"I agree."},{"startTime":1684.46,"endTime":1689.08,"body":"I will say I do prefer the"},{"startTime":1684.46,"endTime":1689.08,"body":"reverse. I'll do well with"},{"startTime":1689.08,"endTime":1692.38,"body":"everyone. Sometimes it might"},{"startTime":1689.08,"endTime":1692.38,"body":"just be a few steps where if we"},{"startTime":1692.38,"endTime":1697.03,"body":"can squeeze out a couple of"},{"startTime":1692.38,"endTime":1697.03,"body":"extra weeks, you know, of"},{"startTime":1697.03,"endTime":1700.66,"body":"controlled going back up, it's"},{"startTime":1697.03,"endTime":1700.66,"body":"so it's, it pays off like fuckin"},{"startTime":1700.66,"endTime":1702.67,"body":"every time you know what I mean?"},{"startTime":1700.66,"endTime":1702.67,"body":"Like, or at least in my"},{"startTime":1702.67,"endTime":1706.66,"body":"experience, like, it keeps you"},{"startTime":1702.67,"endTime":1706.66,"body":"in check. You're not done yet."},{"startTime":1706.66,"endTime":1710.05,"body":"After the diet like you, you"},{"startTime":1706.66,"endTime":1710.05,"body":"actually control your way up."},{"startTime":1710.47,"endTime":1711.91,"body":"And it's so important, I think."},{"startTime":1713.8600000000001,"endTime":1717.97,"body":"I think the thing where people"},{"startTime":1713.8600000000001,"endTime":1717.97,"body":"miss the context missed, the"},{"startTime":1717.97,"endTime":1720.7,"body":"majority of times this"},{"startTime":1717.97,"endTime":1720.7,"body":"conversation is had is how lean"},{"startTime":1720.7,"endTime":1726.4,"body":"did you get? Are we on single"},{"startTime":1720.7,"endTime":1726.4,"body":"digit body fat, like sub 7%? You"},{"startTime":1726.4,"endTime":1729.73,"body":"need to get calories up fast"},{"startTime":1726.4,"endTime":1729.73,"body":"because your life sucks"},{"startTime":1729.76,"endTime":1734.8600000000001,"body":"objectively. Better than that?"},{"startTime":1729.76,"endTime":1734.8600000000001,"body":"Did you die from you know, as a"},{"startTime":1734.8600000000001,"endTime":1739.57,"body":"male did you go from obese, you"},{"startTime":1734.8600000000001,"endTime":1739.57,"body":"know, or overweight and"},{"startTime":1739.57,"endTime":1743.44,"body":"unhealthy to like 18% body fat,"},{"startTime":1739.57,"endTime":1743.44,"body":"which is still not ABS or"},{"startTime":1743.44,"endTime":1746.68,"body":"anything like that, okay, we"},{"startTime":1743.44,"endTime":1746.68,"body":"don't need to jump you back to"},{"startTime":1746.68,"endTime":1750.55,"body":"maintenance. Like you still have"},{"startTime":1746.68,"endTime":1750.55,"body":"plenty of body fat. We do not"},{"startTime":1750.58,"endTime":1755.89,"body":"you're in you're not hurting for"},{"startTime":1750.58,"endTime":1755.89,"body":"calories sort of thing. And with"},{"startTime":1755.92,"endTime":1760.03,"body":"those, you know, types of"},{"startTime":1755.92,"endTime":1760.03,"body":"populations of people, keeping"},{"startTime":1760.03,"endTime":1763.99,"body":"things better controlled, and"},{"startTime":1760.03,"endTime":1763.99,"body":"not just widening the gap is"},{"startTime":1763.99,"endTime":1768.76,"body":"going to generally be more"},{"startTime":1763.99,"endTime":1768.76,"body":"effective, because our margin of"},{"startTime":1768.79,"endTime":1771.91,"body":"error is not as large."},{"startTime":1772.66,"endTime":1777.88,"body":"Yeah. Yeah, I feel like it's,"},{"startTime":1772.66,"endTime":1777.88,"body":"it's important to just keep"},{"startTime":1777.88,"endTime":1782.71,"body":"people in check. It's difficult"},{"startTime":1777.88,"endTime":1782.71,"body":"to you know, we always think"},{"startTime":1782.71,"endTime":1785.17,"body":"like, oh, we dealt with fat"},{"startTime":1782.71,"endTime":1785.17,"body":"loss. I'm good. I'll just go"},{"startTime":1785.17,"endTime":1788.32,"body":"back to normal but like No, like"},{"startTime":1785.17,"endTime":1788.32,"body":"now. Now we get to that point"},{"startTime":1788.32,"endTime":1792.4,"body":"where we actually have to do the"},{"startTime":1788.32,"endTime":1792.4,"body":"right thing. I controller way"},{"startTime":1792.4,"endTime":1795.6100000000001,"body":"back up. But let's, let's"},{"startTime":1792.4,"endTime":1795.6100000000001,"body":"actually go back into the"},{"startTime":1795.6100000000001,"endTime":1800.95,"body":"trading side of things. So okay,"},{"startTime":1795.6100000000001,"endTime":1800.95,"body":"cool. So that was cutting there"},{"startTime":1800.95,"endTime":1805.18,"body":"was kind of like reversing. Now"},{"startTime":1800.95,"endTime":1805.18,"body":"of course, you're kind of like"},{"startTime":1805.18,"endTime":1810.88,"body":"going back into gaining with I"},{"startTime":1805.18,"endTime":1810.88,"body":"guess. It's not just training."},{"startTime":1810.88,"endTime":1814.3600000000001,"body":"It's also nutrition. But anyway,"},{"startTime":1810.88,"endTime":1814.3600000000001,"body":"I recently I think he talked"},{"startTime":1814.3600000000001,"endTime":1818.41,"body":"about this on your podcast. But"},{"startTime":1814.3600000000001,"endTime":1818.41,"body":"you're now going with a little"},{"startTime":1818.41,"endTime":1822.1000000000001,"body":"bit more of kind of like, almost"},{"startTime":1818.41,"endTime":1822.1000000000001,"body":"like a faster gaining approach"},{"startTime":1822.1000000000001,"endTime":1822.49,"body":"right?"},{"startTime":1827.26,"endTime":1833.44,"body":"Yes, faster than I would say, I"},{"startTime":1827.26,"endTime":1833.44,"body":"use with the majority of my"},{"startTime":1833.44,"endTime":1836.74,"body":"clients and that I would"},{"startTime":1833.44,"endTime":1836.74,"body":"probably recommend for most"},{"startTime":1836.74,"endTime":1844.18,"body":"people in the real reason there"},{"startTime":1836.74,"endTime":1844.18,"body":"is, I have been quite larger"},{"startTime":1844.69,"endTime":1850.81,"body":"than I am now in the past. And I"},{"startTime":1844.69,"endTime":1850.81,"body":"am in the firm belief that"},{"startTime":1851.14,"endTime":1854.98,"body":"reclaiming, you know, muscle"},{"startTime":1851.14,"endTime":1854.98,"body":"mass that you previously had and"},{"startTime":1854.98,"endTime":1858.8500000000001,"body":"lost is not only easier than the"},{"startTime":1854.98,"endTime":1858.8500000000001,"body":"first time you gained it, but"},{"startTime":1858.8500000000001,"endTime":1864.52,"body":"also faster. So, I mean, I met"},{"startTime":1858.8500000000001,"endTime":1864.52,"body":"this morning, I was like, just"},{"startTime":1864.52,"endTime":1870.46,"body":"shy of 213, which I believe"},{"startTime":1864.52,"endTime":1870.46,"body":"that's about like 96 kilos, I'm"},{"startTime":1870.46,"endTime":1875.53,"body":"still like 15 pounds, or about,"},{"startTime":1870.46,"endTime":1875.53,"body":"you know, seven kilos, or"},{"startTime":1875.53,"endTime":1880.8700000000001,"body":"whatever off my biggest I've"},{"startTime":1875.53,"endTime":1880.8700000000001,"body":"ever been. So I still there is"},{"startTime":1880.8700000000001,"endTime":1885.25,"body":"still have quite a room to go if"},{"startTime":1880.8700000000001,"endTime":1885.25,"body":"I wanted. And because of that, I"},{"startTime":1885.25,"endTime":1888.19,"body":"feel like I can move a little"},{"startTime":1885.25,"endTime":1888.19,"body":"bit faster. So that's the first"},{"startTime":1888.19,"endTime":1893.26,"body":"reason. The second reason is, I"},{"startTime":1888.19,"endTime":1893.26,"body":"just didn't want a 12 month"},{"startTime":1893.26,"endTime":1896.89,"body":"gaming period, you know, I was"},{"startTime":1893.26,"endTime":1896.89,"body":"okay, putting on a little bit of"},{"startTime":1896.89,"endTime":1900.94,"body":"extra body fat, that sort of"},{"startTime":1896.89,"endTime":1900.94,"body":"thing, just to cut my timeline"},{"startTime":1900.94,"endTime":1905.29,"body":"down. And I've been doing this,"},{"startTime":1900.94,"endTime":1905.29,"body":"you know, for a number of years"},{"startTime":1905.29,"endTime":1910.63,"body":"now and I know my body, it's"},{"startTime":1905.29,"endTime":1910.63,"body":"it's easier for me to lose body"},{"startTime":1910.63,"endTime":1914.98,"body":"fat and gain muscle mass, like"},{"startTime":1910.63,"endTime":1914.98,"body":"all things considered. I do well"},{"startTime":1915.01,"endTime":1919.48,"body":"dieting, I'm very easily control"},{"startTime":1915.01,"endTime":1919.48,"body":"my variables and that sort of"},{"startTime":1919.48,"endTime":1924.91,"body":"thing. And it's, it's just"},{"startTime":1919.48,"endTime":1924.91,"body":"essentially easier. So I'm okay,"},{"startTime":1924.91,"endTime":1928.21,"body":"hey, if I put on an extra two,"},{"startTime":1924.91,"endTime":1928.21,"body":"three pounds of fat, like I'm"},{"startTime":1928.21,"endTime":1931.51,"body":"okay with it, because I know, I"},{"startTime":1928.21,"endTime":1931.51,"body":"can, I can get that done in"},{"startTime":1931.51,"endTime":1936.3700000000001,"body":"weeks sort of thing off. So"},{"startTime":1931.51,"endTime":1936.3700000000001,"body":"that's why and that's one of the"},{"startTime":1936.3700000000001,"endTime":1938.6200000000001,"body":"beauties of individualization"},{"startTime":1936.3700000000001,"endTime":1938.6200000000001,"body":"and that sort of thing is like"},{"startTime":1938.65,"endTime":1942.3700000000001,"body":"when you know your body, you can"},{"startTime":1938.65,"endTime":1942.3700000000001,"body":"you know, change your variable"},{"startTime":1942.3700000000001,"endTime":1945.58,"body":"slightly, because of the"},{"startTime":1942.3700000000001,"endTime":1945.58,"body":"knowledge you have there."},{"startTime":1948.64,"endTime":1951.58,"body":"Do you feel like sometimes,"},{"startTime":1948.64,"endTime":1951.58,"body":"because I know like lean gaining"},{"startTime":1951.58,"endTime":1954.97,"body":"and I let you just had a podcast"},{"startTime":1951.58,"endTime":1954.97,"body":"about this a couple episodes ago"},{"startTime":1954.97,"endTime":1958.33,"body":"about Lean gaining, like going"},{"startTime":1954.97,"endTime":1958.33,"body":"slowly not putting on too much"},{"startTime":1958.33,"endTime":1963.13,"body":"body fat? Do you feel like"},{"startTime":1958.33,"endTime":1963.13,"body":"people often go in and with"},{"startTime":1963.16,"endTime":1967.99,"body":"almost unrealistic expectations"},{"startTime":1963.16,"endTime":1967.99,"body":"in terms of like, what's called"},{"startTime":1967.99,"endTime":1973.69,"body":"Lean gaining, so I'm just gonna"},{"startTime":1967.99,"endTime":1973.69,"body":"gain muscle. Do we feel like"},{"startTime":1973.69,"endTime":1976.0900000000001,"body":"that's, that's almost like"},{"startTime":1973.69,"endTime":1976.0900000000001,"body":"taking like too far at this"},{"startTime":1976.0900000000001,"endTime":1976.57,"body":"moment?"},{"startTime":1980.65,"endTime":1986.3500000000001,"body":"I think so. There's in the very"},{"startTime":1980.65,"endTime":1986.3500000000001,"body":"first, like, let's say the first"},{"startTime":1986.3500000000001,"endTime":1990.67,"body":"like four to six weeks of a"},{"startTime":1986.3500000000001,"endTime":1990.67,"body":"surplus, what you're essentially"},{"startTime":1990.67,"endTime":1993.16,"body":"going to do is like you're"},{"startTime":1990.67,"endTime":1993.16,"body":"topping off glycogen stores,"},{"startTime":1993.16,"endTime":1995.5,"body":"right, your muscles are filling"},{"startTime":1993.16,"endTime":1995.5,"body":"out, that's going to cause"},{"startTime":1995.5,"endTime":1998.29,"body":"weight to increase. Like if"},{"startTime":1995.5,"endTime":1998.29,"body":"you've been operating at, let's"},{"startTime":1998.29,"endTime":2002.58,"body":"say, 75% you know, muscle"},{"startTime":1998.29,"endTime":2002.58,"body":"glycogen stores because you're"},{"startTime":2002.82,"endTime":2005.7,"body":"trying to stay lean, but not"},{"startTime":2002.82,"endTime":2005.7,"body":"diet, you're like, you know what"},{"startTime":2005.7,"endTime":2008.79,"body":"a maintenance or whatever that"},{"startTime":2005.7,"endTime":2008.79,"body":"essentially a maintenance minus"},{"startTime":2008.82,"endTime":2011.52,"body":"sort of those first few weeks"},{"startTime":2008.82,"endTime":2011.52,"body":"that you're going to be refit,"},{"startTime":2011.52,"endTime":2013.74,"body":"you're going to be topping stuff"},{"startTime":2011.52,"endTime":2013.74,"body":"off that that's going to it's"},{"startTime":2013.74,"endTime":2015.81,"body":"going to look your weight is"},{"startTime":2013.74,"endTime":2015.81,"body":"going to increase, you're going"},{"startTime":2015.81,"endTime":2018.1200000000001,"body":"to be looking better, you're"},{"startTime":2015.81,"endTime":2018.1200000000001,"body":"going to get performance benefit"},{"startTime":2018.1200000000001,"endTime":2021.48,"body":"like that is like that little"},{"startTime":2018.1200000000001,"endTime":2021.48,"body":"golden set of weeks where things"},{"startTime":2021.48,"endTime":2025.8,"body":"are fantastic that it's not"},{"startTime":2021.48,"endTime":2025.8,"body":"necessarily might like cloud"},{"startTime":2025.8,"endTime":2027.81,"body":"your judgment thinking like oh,"},{"startTime":2025.8,"endTime":2027.81,"body":"I'm going to be able to do this"},{"startTime":2027.81,"endTime":2031.14,"body":"for like 19 weeks or whatever"},{"startTime":2027.81,"endTime":2031.14,"body":"and it doesn't really work that"},{"startTime":2031.14,"endTime":2032.8500000000001,"body":"well you're eventually going to"},{"startTime":2031.14,"endTime":2032.8500000000001,"body":"hit a point where like you are"},{"startTime":2032.8500000000001,"endTime":2037.89,"body":"now officially in a surplus. And"},{"startTime":2032.8500000000001,"endTime":2037.89,"body":"for every you know, let's say"},{"startTime":2038.79,"endTime":2044.13,"body":"500 grams, you go in the future"},{"startTime":2038.79,"endTime":2044.13,"body":"now a portion of that is going"},{"startTime":2044.13,"endTime":2049.92,"body":"to be body fat in generally as"},{"startTime":2044.13,"endTime":2049.92,"body":"the number continues to climb,"},{"startTime":2050.19,"endTime":2055.56,"body":"that ratio slowly slides against"},{"startTime":2050.19,"endTime":2055.56,"body":"you sort of thing so as the more"},{"startTime":2055.56,"endTime":2061.41,"body":"weight that you gain, the ratio"},{"startTime":2055.56,"endTime":2061.41,"body":"of fat mass to lean body mass"},{"startTime":2062.8199999999997,"endTime":2064.44,"body":"starts to work against you."},{"startTime":2066.96,"endTime":2069.81,"body":"Do you feel like that's like"},{"startTime":2066.96,"endTime":2069.81,"body":"probably the hardest part of"},{"startTime":2069.81,"endTime":2074.52,"body":"just gaining like, like it just"},{"startTime":2069.81,"endTime":2074.52,"body":"before we were hit record like"},{"startTime":2075.12,"endTime":2080.64,"body":"when I did my gaming phase in"},{"startTime":2075.12,"endTime":2080.64,"body":"2021 took a long time. And I"},{"startTime":2080.64,"endTime":2083.28,"body":"definitely got to a point where"},{"startTime":2080.64,"endTime":2083.28,"body":"I felt a little uncomfortable"},{"startTime":2083.28,"endTime":2087.42,"body":"with you know, losing the"},{"startTime":2083.28,"endTime":2087.42,"body":"definition and just feeling like"},{"startTime":2087.42,"endTime":2090.75,"body":"puffier and I honestly do like"},{"startTime":2087.42,"endTime":2090.75,"body":"if I now look back at photos"},{"startTime":2090.75,"endTime":2094.14,"body":"from them I'm like I look puffy"},{"startTime":2090.75,"endTime":2094.14,"body":"as well you know I'm definitely"},{"startTime":2094.14,"endTime":2099.06,"body":"a little bit more more fat than"},{"startTime":2094.14,"endTime":2099.06,"body":"I wanted to do you feel like"},{"startTime":2099.06,"endTime":2101.76,"body":"that's like one of those main"},{"startTime":2099.06,"endTime":2101.76,"body":"kind of like things that messes"},{"startTime":2101.76,"endTime":2104.55,"body":"with you like whether we know"},{"startTime":2101.76,"endTime":2104.55,"body":"our shit or not like it's kind"},{"startTime":2104.55,"endTime":2107.82,"body":"of one of those things where I"},{"startTime":2104.55,"endTime":2107.82,"body":"kind of want to admit it cuz"},{"startTime":2110.88,"endTime":2113.76,"body":"it's I think that's it's human"},{"startTime":2110.88,"endTime":2113.76,"body":"emotion, right? That's human"},{"startTime":2113.76,"endTime":2118.44,"body":"psychology right there and that"},{"startTime":2113.76,"endTime":2118.44,"body":"that exact scenarios, there's"},{"startTime":2118.44,"endTime":2120.69,"body":"the beauty and having a coach"},{"startTime":2118.44,"endTime":2120.69,"body":"right because if you're trying"},{"startTime":2120.69,"endTime":2125.13,"body":"to coach yourself do that. Your"},{"startTime":2120.69,"endTime":2125.13,"body":"odds of making the right call"},{"startTime":2125.2200000000003,"endTime":2128.55,"body":"are significantly less cuz it's"},{"startTime":2125.2200000000003,"endTime":2128.55,"body":"hard to look at yourself"},{"startTime":2128.55,"endTime":2132.96,"body":"objectively, when you have an"},{"startTime":2128.55,"endTime":2132.96,"body":"emotional investment. And yeah,"},{"startTime":2132.96,"endTime":2137.28,"body":"I think like you kind of reached"},{"startTime":2132.96,"endTime":2137.28,"body":"that point of I don't, should I"},{"startTime":2137.28,"endTime":2140.58,"body":"should I keep going, I feel kind"},{"startTime":2137.28,"endTime":2140.58,"body":"of uncomfortable. And I would"},{"startTime":2140.58,"endTime":2144.51,"body":"imagine it's multifaceted,"},{"startTime":2140.58,"endTime":2144.51,"body":"right? If you're single doing"},{"startTime":2144.51,"endTime":2147.06,"body":"this, if you're like, single"},{"startTime":2144.51,"endTime":2147.06,"body":"looking for a partner, like, do"},{"startTime":2147.06,"endTime":2150.78,"body":"you really want to be fatter"},{"startTime":2147.06,"endTime":2150.78,"body":"than you need to be? I couldn't"},{"startTime":2150.78,"endTime":2154.7400000000002,"body":"imagine. I could imagine that's"},{"startTime":2150.78,"endTime":2154.7400000000002,"body":"a little bit harder. And even so"},{"startTime":2154.7400000000002,"endTime":2159.12,"body":"like, right now, like, I know,"},{"startTime":2154.7400000000002,"endTime":2159.12,"body":"I'm in like, my final push of"},{"startTime":2159.12,"endTime":2162.42,"body":"pounds, right? I'm averaging"},{"startTime":2159.12,"endTime":2162.42,"body":"around the like, to 12. I have,"},{"startTime":2162.42,"endTime":2164.91,"body":"like, 215 is where we said,"},{"startTime":2162.42,"endTime":2164.91,"body":"we're going to kind of cut it."},{"startTime":2165.2400000000002,"endTime":2169.23,"body":"And I know that like to 14 to"},{"startTime":2165.2400000000002,"endTime":2169.23,"body":"15, I'm going to be like, Yeah,"},{"startTime":2169.26,"endTime":2173.79,"body":"I'm sadder than I really want to"},{"startTime":2169.26,"endTime":2173.79,"body":"be. But I'm committed to that"},{"startTime":2173.79,"endTime":2178.8,"body":"number, you know, because what I"},{"startTime":2173.79,"endTime":2178.8,"body":"want is now then when I do that"},{"startTime":2178.8,"endTime":2182.16,"body":"deficit, I want there to be"},{"startTime":2178.8,"endTime":2182.16,"body":"like, I want it to be"},{"startTime":2182.16,"endTime":2185.31,"body":"objectively clear, this is my"},{"startTime":2182.16,"endTime":2185.31,"body":"best physique I've ever attained"},{"startTime":2185.34,"endTime":2188.46,"body":"sort of thing. I'm not leaving"},{"startTime":2185.34,"endTime":2188.46,"body":"anything to question. So I'm"},{"startTime":2188.58,"endTime":2191.67,"body":"pushing the number high enough"},{"startTime":2188.58,"endTime":2191.67,"body":"so that I can make sure that"},{"startTime":2191.67,"endTime":2195.75,"body":"that happens. And I think,"},{"startTime":2191.67,"endTime":2195.75,"body":"really, that's where like having"},{"startTime":2195.75,"endTime":2199.29,"body":"a goal, a longer frame goal, as"},{"startTime":2195.75,"endTime":2199.29,"body":"opposed to instead of just like,"},{"startTime":2199.5,"endTime":2201.33,"body":"I'm going to do this for six"},{"startTime":2199.5,"endTime":2201.33,"body":"weeks, or I'm going to do this"},{"startTime":2201.33,"endTime":2204.48,"body":"for eight weeks, right? Like,"},{"startTime":2201.33,"endTime":2204.48,"body":"like, when I when I set out with"},{"startTime":2204.48,"endTime":2210.0,"body":"my coach to do this, on January"},{"startTime":2204.48,"endTime":2210.0,"body":"1, we put together a plan that"},{"startTime":2210.0,"endTime":2213.93,"body":"will not come to fruition until"},{"startTime":2210.0,"endTime":2213.93,"body":"like October, November. So I,"},{"startTime":2214.92,"endTime":2219.27,"body":"you know, 50 60% of the way"},{"startTime":2214.92,"endTime":2219.27,"body":"through this plan, and then I"},{"startTime":2219.27,"endTime":2224.1,"body":"think that's ultimately what"},{"startTime":2219.27,"endTime":2224.1,"body":"what works best is like putting"},{"startTime":2224.1,"endTime":2227.55,"body":"a plan together. And knowing"},{"startTime":2224.1,"endTime":2227.55,"body":"ahead of time, okay, there's"},{"startTime":2227.55,"endTime":2230.31,"body":"going to be a period where I'm a"},{"startTime":2227.55,"endTime":2230.31,"body":"little bit fatter than I want to"},{"startTime":2230.31,"endTime":2235.86,"body":"be. But maybe it's worth it."},{"startTime":2230.31,"endTime":2235.86,"body":"Maybe it's not, that's the"},{"startTime":2235.86,"endTime":2238.14,"body":"beauty in it, everyone's gonna"},{"startTime":2235.86,"endTime":2238.14,"body":"have to make their own decision."},{"startTime":2240.69,"endTime":2244.2,"body":"That being said, so you recently"},{"startTime":2240.69,"endTime":2244.2,"body":"went back to the US. And I heard"},{"startTime":2244.23,"endTime":2248.46,"body":"I think this was last episode,"},{"startTime":2244.23,"endTime":2248.46,"body":"but you kind of felt like he"},{"startTime":2248.46,"endTime":2250.44,"body":"kind of missed out on like a"},{"startTime":2248.46,"endTime":2250.44,"body":"month of progress. He said,"},{"startTime":2250.44,"endTime":2250.77,"body":"Right."},{"startTime":2253.77,"endTime":2258.0,"body":"Oh, yeah, I made. I will make no"},{"startTime":2253.77,"endTime":2258.0,"body":"qualms about it. I had made"},{"startTime":2258.0,"endTime":2262.7400000000002,"body":"absolutely zero progress on my"},{"startTime":2258.0,"endTime":2262.7400000000002,"body":"time in the States, not i and"},{"startTime":2263.1,"endTime":2270.63,"body":"this. This past week, was the"},{"startTime":2263.1,"endTime":2270.63,"body":"first week that I had got the"},{"startTime":2270.93,"endTime":2276.2400000000002,"body":"the scale back above like the"},{"startTime":2270.93,"endTime":2276.2400000000002,"body":"previous high. And that was"},{"startTime":2276.2400000000002,"endTime":2279.33,"body":"essentially five full weeks of"},{"startTime":2276.2400000000002,"endTime":2279.33,"body":"no progress."},{"startTime":2279.9900000000002,"endTime":2286.17,"body":"Yeah. You feel like in the long"},{"startTime":2279.9900000000002,"endTime":2286.17,"body":"term, is that like a bad thing?"},{"startTime":2286.2,"endTime":2288.78,"body":"Or is it kind of like, well, no,"},{"startTime":2286.2,"endTime":2288.78,"body":"no."},{"startTime":2291.66,"endTime":2295.92,"body":"I mean, how I'm, I got to see my"},{"startTime":2291.66,"endTime":2295.92,"body":"mom and one of my sisters, and"},{"startTime":2295.92,"endTime":2300.9,"body":"you know, at this at this point"},{"startTime":2295.92,"endTime":2300.9,"body":"in my life, it's been four years"},{"startTime":2300.93,"endTime":2303.9900000000002,"body":"since the three of us were"},{"startTime":2300.93,"endTime":2303.9900000000002,"body":"together, like that. That's the"},{"startTime":2303.9900000000002,"endTime":2309.15,"body":"silver lining for me, it is"},{"startTime":2303.9900000000002,"endTime":2309.15,"body":"worth it. But I will say if I"},{"startTime":2309.15,"endTime":2312.81,"body":"didn't get to see my mom and my"},{"startTime":2309.15,"endTime":2312.81,"body":"sister, I might not fuck it."},{"startTime":2312.81,"endTime":2319.92,"body":"Dude, I would have never. So I"},{"startTime":2312.81,"endTime":2319.92,"body":"Yeah, it was frustrating. But I"},{"startTime":2319.92,"endTime":2323.19,"body":"also want to point out though,"},{"startTime":2319.92,"endTime":2323.19,"body":"like, it's not like every one"},{"startTime":2323.19,"endTime":2328.2,"body":"will run into that. But I am"},{"startTime":2323.19,"endTime":2328.2,"body":"chasing like the final 5%. Like"},{"startTime":2328.2,"endTime":2333.0,"body":"I said, I've been lifting for 20"},{"startTime":2328.2,"endTime":2333.0,"body":"years, I'm 35 years old, it"},{"startTime":2333.0,"endTime":2336.39,"body":"takes me being damn near perfect"},{"startTime":2333.0,"endTime":2336.39,"body":"to move the needle, like the"},{"startTime":2336.42,"endTime":2339.93,"body":"8020 just doesn't cut it"},{"startTime":2336.42,"endTime":2339.93,"body":"anymore, I can't, I can't"},{"startTime":2339.93,"endTime":2343.86,"body":"produce a significant stimulus"},{"startTime":2339.93,"endTime":2343.86,"body":"to move the needle, I can't get"},{"startTime":2343.86,"endTime":2347.55,"body":"a really good training session."},{"startTime":2343.86,"endTime":2347.55,"body":"And if I haven't had if my"},{"startTime":2347.55,"endTime":2351.15,"body":"weights down, because I'm"},{"startTime":2347.55,"endTime":2351.15,"body":"dehydrated, and not carbohydrate"},{"startTime":2351.15,"endTime":2353.67,"body":"compensated and sodium"},{"startTime":2351.15,"endTime":2353.67,"body":"compensated. And these things"},{"startTime":2353.67,"endTime":2357.33,"body":"like when you're near when"},{"startTime":2353.67,"endTime":2357.33,"body":"you're near the top of your own"},{"startTime":2357.54,"endTime":2362.13,"body":"kind of Pinnacle, what it takes"},{"startTime":2357.54,"endTime":2362.13,"body":"to move the needle is not a 80%"},{"startTime":2362.13,"endTime":2364.11,"body":"effort. And that's ultimately"},{"startTime":2362.13,"endTime":2364.11,"body":"what it is, when you're"},{"startTime":2364.11,"endTime":2366.69,"body":"traveling in these different"},{"startTime":2364.11,"endTime":2366.69,"body":"things. There's just too many"},{"startTime":2366.69,"endTime":2369.03,"body":"variables to control because"},{"startTime":2366.69,"endTime":2369.03,"body":"there's all these other things."},{"startTime":2369.03,"endTime":2372.48,"body":"But if you're in your first two"},{"startTime":2369.03,"endTime":2372.48,"body":"years or three years of training"},{"startTime":2372.48,"endTime":2376.14,"body":"or whatever, yeah, 80% effort"},{"startTime":2372.48,"endTime":2376.14,"body":"could still really move the"},{"startTime":2376.14,"endTime":2378.84,"body":"needle, but it all that's all"},{"startTime":2376.14,"endTime":2378.84,"body":"relative to where you are on"},{"startTime":2378.84,"endTime":2381.45,"body":"your journey. For sure."},{"startTime":2383.19,"endTime":2386.4900000000002,"body":"Again, there's workout like that"},{"startTime":2383.19,"endTime":2386.4900000000002,"body":"individualization comes in, you"},{"startTime":2386.4900000000002,"endTime":2390.2400000000002,"body":"know, it's, it's important to"},{"startTime":2386.4900000000002,"endTime":2390.2400000000002,"body":"also kind of like know, and this"},{"startTime":2390.2400000000002,"endTime":2393.69,"body":"is maybe like a message to"},{"startTime":2390.2400000000002,"endTime":2393.69,"body":"everyone listening, like, there"},{"startTime":2393.69,"endTime":2397.4700000000003,"body":"are so many kind of like"},{"startTime":2393.69,"endTime":2397.4700000000003,"body":"opinions and statements and shit"},{"startTime":2397.4700000000003,"endTime":2400.8,"body":"out there on social media."},{"startTime":2397.4700000000003,"endTime":2400.8,"body":"You'll see a lot of conflicting"},{"startTime":2400.8,"endTime":2407.04,"body":"stuff. Be aware of like, who you"},{"startTime":2400.8,"endTime":2407.04,"body":"follow, and like how it applies"},{"startTime":2407.04,"endTime":2408.9900000000002,"body":"to you because I feel like"},{"startTime":2407.04,"endTime":2408.9900000000002,"body":"there's a lot of statements"},{"startTime":2408.9900000000002,"endTime":2412.68,"body":"being made almost as if like,"},{"startTime":2408.9900000000002,"endTime":2412.68,"body":"this is the way to do it, you"},{"startTime":2412.68,"endTime":2415.59,"body":"know? And then hey, like it"},{"startTime":2412.68,"endTime":2415.59,"body":"might just not apply to you"},{"startTime":2416.2200000000003,"endTime":2419.43,"body":"might apply to someone like you,"},{"startTime":2416.2200000000003,"endTime":2419.43,"body":"for example, like you got 20"},{"startTime":2419.43,"endTime":2422.82,"body":"years of training for me. It's"},{"startTime":2419.43,"endTime":2422.82,"body":"like 10 years, of which I know,"},{"startTime":2423.36,"endTime":2428.34,"body":"a bunch of it. I was on the"},{"startTime":2423.36,"endTime":2428.34,"body":"road, a bunch of it. It was not"},{"startTime":2428.34,"endTime":2431.94,"body":"really training, like, close to"},{"startTime":2428.34,"endTime":2431.94,"body":"failure enough, you know what I"},{"startTime":2431.94,"endTime":2435.3,"body":"mean? Like, there's so many"},{"startTime":2431.94,"endTime":2435.3,"body":"things there. So I think people"},{"startTime":2435.3,"endTime":2439.23,"body":"need to keep in mind as well,"},{"startTime":2435.3,"endTime":2439.23,"body":"like, just be aware of that."},{"startTime":2439.7400000000002,"endTime":2443.73,"body":"There's a lot of kind of, like,"},{"startTime":2439.7400000000002,"endTime":2443.73,"body":"stuff that just depends, you"},{"startTime":2443.73,"endTime":2447.69,"body":"know what I mean? And we can't"},{"startTime":2443.73,"endTime":2447.69,"body":"just run with something that we"},{"startTime":2447.69,"endTime":2450.18,"body":"just hear online, like, oh,"},{"startTime":2447.69,"endTime":2450.18,"body":"that's, that's the way should we"},{"startTime":2450.18,"endTime":2450.84,"body":"trade it, you know?"},{"startTime":2454.26,"endTime":2457.68,"body":"Yeah, and it will, it'll change"},{"startTime":2454.26,"endTime":2457.68,"body":"for you. You know, like, I mean,"},{"startTime":2457.68,"endTime":2461.13,"body":"training has shifted many times"},{"startTime":2457.68,"endTime":2461.13,"body":"for me, over the years, you"},{"startTime":2461.13,"endTime":2463.83,"body":"know, when I first got involved"},{"startTime":2461.13,"endTime":2463.83,"body":"in it, it was for sport, and we"},{"startTime":2463.83,"endTime":2467.43,"body":"were essentially powerlifting."},{"startTime":2463.83,"endTime":2467.43,"body":"And I did that, you know, for a"},{"startTime":2467.43,"endTime":2470.61,"body":"number of years. And then I"},{"startTime":2467.43,"endTime":2470.61,"body":"moved into just like, a general"},{"startTime":2470.61,"endTime":2474.18,"body":"gym goer through like university"},{"startTime":2470.61,"endTime":2474.18,"body":"and that sort of thing. And then"},{"startTime":2474.18,"endTime":2477.42,"body":"I went into CrossFit, you know,"},{"startTime":2474.18,"endTime":2477.42,"body":"super deep for a number of"},{"startTime":2477.42,"endTime":2481.14,"body":"years, and then into Olympic"},{"startTime":2477.42,"endTime":2481.14,"body":"weightlifting. And I did that"},{"startTime":2481.14,"endTime":2483.84,"body":"for like, two years. And then I"},{"startTime":2481.14,"endTime":2483.84,"body":"went back into powerlifting for"},{"startTime":2483.84,"endTime":2487.65,"body":"like, another two years. And now"},{"startTime":2483.84,"endTime":2487.65,"body":"for the last like, three, four"},{"startTime":2487.65,"endTime":2490.2,"body":"years, I've been more of like,"},{"startTime":2487.65,"endTime":2490.2,"body":"you know, bodybuilding. And"},{"startTime":2490.7400000000002,"endTime":2493.26,"body":"sure, I am like bodybuilding."},{"startTime":2490.7400000000002,"endTime":2493.26,"body":"I'm like a hobbyist. I don't"},{"startTime":2493.26,"endTime":2497.4,"body":"have much interest in competing"},{"startTime":2493.26,"endTime":2497.4,"body":"or anything, but that's how I"},{"startTime":2497.58,"endTime":2500.52,"body":"eat primarily, that's how I"},{"startTime":2497.58,"endTime":2500.52,"body":"train and just know, your"},{"startTime":2500.52,"endTime":2504.66,"body":"interests and stuff will vary"},{"startTime":2500.52,"endTime":2504.66,"body":"over the years. And you'll find"},{"startTime":2504.66,"endTime":2505.89,"body":"your own way, essentially."},{"startTime":2506.88,"endTime":2510.21,"body":"Yeah, I've definitely gone in"},{"startTime":2506.88,"endTime":2510.21,"body":"and out like so. So for me, it"},{"startTime":2510.21,"endTime":2513.18,"body":"really started kind of like with"},{"startTime":2510.21,"endTime":2513.18,"body":"this when I was overweight, but"},{"startTime":2513.18,"endTime":2518.28,"body":"like with general gym, then into"},{"startTime":2513.18,"endTime":2518.28,"body":"CrossFit, I really kind of"},{"startTime":2518.28,"endTime":2520.56,"body":"really got into it never like at"},{"startTime":2518.28,"endTime":2520.56,"body":"a high level, but I was just"},{"startTime":2520.56,"endTime":2523.95,"body":"like very much into it, you"},{"startTime":2520.56,"endTime":2523.95,"body":"know, kind of went in and out of"},{"startTime":2523.95,"endTime":2528.2400000000002,"body":"it because of music mostly. And"},{"startTime":2523.95,"endTime":2528.2400000000002,"body":"then here in Norway, got way"},{"startTime":2528.2400000000002,"endTime":2531.0,"body":"back into CrossFit. Again,"},{"startTime":2528.2400000000002,"endTime":2531.0,"body":"ventures kind of got burned out"},{"startTime":2531.0,"endTime":2534.48,"body":"on it, because I was kind of"},{"startTime":2531.0,"endTime":2534.48,"body":"overdoing it the program. And at"},{"startTime":2534.48,"endTime":2538.53,"body":"that moment, it was just too"},{"startTime":2534.48,"endTime":2538.53,"body":"much. It was like, programmed"},{"startTime":2538.53,"endTime":2541.5,"body":"for athletes, basically. And"},{"startTime":2538.53,"endTime":2541.5,"body":"like, I was building my"},{"startTime":2541.5,"endTime":2545.55,"body":"business, I was still coaching"},{"startTime":2541.5,"endTime":2545.55,"body":"CrossFit as well than doing the"},{"startTime":2545.55,"endTime":2548.7,"body":"training as well. It just ended"},{"startTime":2545.55,"endTime":2548.7,"body":"up being too much. And then I"},{"startTime":2548.7,"endTime":2552.0,"body":"kind of transition also to I"},{"startTime":2548.7,"endTime":2552.0,"body":"think I was, I think a messenger"},{"startTime":2553.35,"endTime":2557.01,"body":"I did a juggernaut for a little"},{"startTime":2553.35,"endTime":2557.01,"body":"while. I told you like the"},{"startTime":2557.01,"endTime":2561.42,"body":"volume, it was just too crazy to"},{"startTime":2557.01,"endTime":2561.42,"body":"keep up with me. So I stopped"},{"startTime":2561.42,"endTime":2565.38,"body":"that as well. So I went from"},{"startTime":2561.42,"endTime":2565.38,"body":"kind of like CrossFit, for to"},{"startTime":2565.59,"endTime":2569.01,"body":"like power building, or at least"},{"startTime":2565.59,"endTime":2569.01,"body":"that program for me at the time"},{"startTime":2569.01,"endTime":2571.59,"body":"was too much to that kind of"},{"startTime":2569.01,"endTime":2571.59,"body":"like bodybuilding. That's where"},{"startTime":2571.59,"endTime":2575.79,"body":"I've been hanging out for a"},{"startTime":2571.59,"endTime":2575.79,"body":"while now. It's also got a nice"},{"startTime":2575.79,"endTime":2576.93,"body":"ride just to change it up."},{"startTime":2582.93,"endTime":2586.65,"body":"So that being said, in terms of"},{"startTime":2582.93,"endTime":2586.65,"body":"changing it up, I know you guys,"},{"startTime":2587.16,"endTime":2592.7400000000002,"body":"you and, Brian, you've been"},{"startTime":2587.16,"endTime":2592.7400000000002,"body":"talking about cardio a lot. Tell"},{"startTime":2592.7400000000002,"endTime":2594.78,"body":"us a little bit about that."},{"startTime":2592.7400000000002,"endTime":2594.78,"body":"Because I'm very interested in"},{"startTime":2594.78,"endTime":2598.14,"body":"that is definitely a weakness"},{"startTime":2594.78,"endTime":2598.14,"body":"that I'm going to have to attack"},{"startTime":2598.17,"endTime":2598.83,"body":"personally."},{"startTime":2600.93,"endTime":2605.16,"body":"Yeah, so I mean, Brian really"},{"startTime":2600.93,"endTime":2605.16,"body":"was the spearhead on that. And I"},{"startTime":2605.16,"endTime":2608.43,"body":"think some of it too, is like,"},{"startTime":2605.16,"endTime":2608.43,"body":"hey, like, I'm, like I just said"},{"startTime":2608.43,"endTime":2612.45,"body":"I'm 35 Brian's 40. Now, once"},{"startTime":2608.43,"endTime":2612.45,"body":"you're around long enough, like"},{"startTime":2612.45,"endTime":2615.45,"body":"things, you just start to"},{"startTime":2612.45,"endTime":2615.45,"body":"explore, you know, hey, or"},{"startTime":2615.45,"endTime":2618.09,"body":"something that I think probably"},{"startTime":2615.45,"endTime":2618.09,"body":"kicked it off as Brian's okay."},{"startTime":2618.75,"endTime":2621.87,"body":"40 Now, you know, I got small"},{"startTime":2618.75,"endTime":2621.87,"body":"children, I want to make sure"},{"startTime":2621.87,"endTime":2624.84,"body":"that I'm actually like, as"},{"startTime":2621.87,"endTime":2624.84,"body":"healthy as I can be, to be"},{"startTime":2624.84,"endTime":2627.09,"body":"around for as long as I can be,"},{"startTime":2624.84,"endTime":2627.09,"body":"you know, sort of thing. So I"},{"startTime":2627.09,"endTime":2632.2200000000003,"body":"think that was a little bit of"},{"startTime":2627.09,"endTime":2632.2200000000003,"body":"the motivator for him. But also,"},{"startTime":2632.2200000000003,"endTime":2635.88,"body":"it's one of the things like"},{"startTime":2632.2200000000003,"endTime":2635.88,"body":"you're, you know, I like to I"},{"startTime":2635.88,"endTime":2640.5,"body":"still feel like I'm really"},{"startTime":2635.88,"endTime":2640.5,"body":"young, you know, but like, but"},{"startTime":2640.5,"endTime":2644.64,"body":"make no mistake, right? Your DNA"},{"startTime":2640.5,"endTime":2644.64,"body":"is multiplying slower than it"},{"startTime":2644.64,"endTime":2647.9700000000003,"body":"used to it, these things will"},{"startTime":2644.64,"endTime":2647.9700000000003,"body":"eventually start to manifest"},{"startTime":2647.9700000000003,"endTime":2653.46,"body":"themselves. And the longer you"},{"startTime":2647.9700000000003,"endTime":2653.46,"body":"wait, the harder it becomes. And"},{"startTime":2653.73,"endTime":2656.88,"body":"for a long time, like, yeah,"},{"startTime":2653.73,"endTime":2656.88,"body":"just training hard, and those"},{"startTime":2656.88,"endTime":2659.9700000000003,"body":"things like that, that keeps me"},{"startTime":2656.88,"endTime":2659.9700000000003,"body":"fit. But now I'm like, hey,"},{"startTime":2660.21,"endTime":2663.84,"body":"maybe it is time to make sure"},{"startTime":2660.21,"endTime":2663.84,"body":"that like, the heart is doing"},{"startTime":2663.84,"endTime":2666.93,"body":"really, really well. Or that"},{"startTime":2663.84,"endTime":2666.93,"body":"from a cardiovascular"},{"startTime":2666.93,"endTime":2671.55,"body":"standpoint, like when I add, you"},{"startTime":2666.93,"endTime":2671.55,"body":"know, dedicated cardio and those"},{"startTime":2671.55,"endTime":2675.45,"body":"sorts of things in, I get like"},{"startTime":2671.55,"endTime":2675.45,"body":"my lipid profile improves,"},{"startTime":2675.45,"endTime":2678.51,"body":"right, like we have these very"},{"startTime":2675.45,"endTime":2678.51,"body":"real manifestations of the"},{"startTime":2678.51,"endTime":2684.66,"body":"positive physiological benefits"},{"startTime":2678.51,"endTime":2684.66,"body":"that come with it. And once you"},{"startTime":2684.66,"endTime":2689.13,"body":"kind of reach that threshold of"},{"startTime":2684.66,"endTime":2689.13,"body":"like, like young, but like, I'm"},{"startTime":2689.13,"endTime":2693.36,"body":"kind of not that young. And if I"},{"startTime":2689.13,"endTime":2693.36,"body":"do these things, I will like"},{"startTime":2693.36,"endTime":2697.83,"body":"help me stay younger, I will"},{"startTime":2693.36,"endTime":2697.83,"body":"start to add in these things"},{"startTime":2697.83,"endTime":2701.55,"body":"that I don't want to do, right."},{"startTime":2697.83,"endTime":2701.55,"body":"And I kind of jumped in the deep"},{"startTime":2701.55,"endTime":2704.1,"body":"end, you know, with my coach"},{"startTime":2701.55,"endTime":2704.1,"body":"talking about it, or I just have"},{"startTime":2704.1,"endTime":2707.79,"body":"like a hit day where we're just"},{"startTime":2704.1,"endTime":2707.79,"body":"doing airbike sprints and I"},{"startTime":2707.79,"endTime":2710.61,"body":"mean, it's essentially some of"},{"startTime":2707.79,"endTime":2710.61,"body":"the hardest cardio you can just"},{"startTime":2710.61,"endTime":2714.48,"body":"show up and start doing in that"},{"startTime":2710.61,"endTime":2714.48,"body":"day. It's actually on Thursdays."},{"startTime":2714.48,"endTime":2718.89,"body":"I did it today. It doesn't get"},{"startTime":2714.48,"endTime":2718.89,"body":"any easier. Like each day I am"},{"startTime":2718.95,"endTime":2724.62,"body":"it's it's absolutely awful. It's"},{"startTime":2718.95,"endTime":2724.62,"body":"absolutely awful. But I have my"},{"startTime":2724.62,"endTime":2727.56,"body":"first one of the benefits when I"},{"startTime":2724.62,"endTime":2727.56,"body":"when I did To go back to the"},{"startTime":2727.56,"endTime":2731.25,"body":"States, I got bloodwork done."},{"startTime":2727.56,"endTime":2731.25,"body":"And I was honestly expecting it"},{"startTime":2731.25,"endTime":2734.91,"body":"to be a little bit worse"},{"startTime":2731.25,"endTime":2734.91,"body":"because, you know, from from for"},{"startTime":2734.91,"endTime":2739.65,"body":"the last like four or five"},{"startTime":2734.91,"endTime":2739.65,"body":"years, as I've gotten the"},{"startTime":2739.65,"endTime":2743.88,"body":"majority of my bloodwork done,"},{"startTime":2739.65,"endTime":2743.88,"body":"I've been about like 190 to like"},{"startTime":2743.91,"endTime":2747.6,"body":"196 pounds, right? I've really"},{"startTime":2743.91,"endTime":2747.6,"body":"kind of fluctuated within that"},{"startTime":2747.6,"endTime":2751.11,"body":"little bit. There was one period"},{"startTime":2747.6,"endTime":2751.11,"body":"where I went up to, like, you"},{"startTime":2751.11,"endTime":2758.34,"body":"know, 203204 sort of thing. So I"},{"startTime":2751.11,"endTime":2758.34,"body":"was like, hey, you know, I'm 20"},{"startTime":2758.34,"endTime":2763.2,"body":"pounds over at this point now, I"},{"startTime":2758.34,"endTime":2763.2,"body":"expect I'm kind of I'm"},{"startTime":2763.2,"endTime":2766.08,"body":"interested to see what my labs"},{"startTime":2763.2,"endTime":2766.08,"body":"are gonna look like because I'm"},{"startTime":2766.11,"endTime":2769.71,"body":"you know, I'm above 15% body"},{"startTime":2766.11,"endTime":2769.71,"body":"fat, make no make no mistakes"},{"startTime":2769.71,"endTime":2776.43,"body":"there. It's not my bloodwork was"},{"startTime":2769.71,"endTime":2776.43,"body":"was arguably better. I know, my"},{"startTime":2776.43,"endTime":2779.88,"body":"lipids looked better than they"},{"startTime":2776.43,"endTime":2779.88,"body":"normally do, like my blood"},{"startTime":2779.88,"endTime":2782.46,"body":"glucose, and those sorts of"},{"startTime":2779.88,"endTime":2782.46,"body":"things were good. And I don't"},{"startTime":2782.4900000000002,"endTime":2787.05,"body":"think it's the cardio. It's it"},{"startTime":2782.4900000000002,"endTime":2787.05,"body":"was a was a little bit eye"},{"startTime":2787.05,"endTime":2792.48,"body":"opening for me. So is watches."},{"startTime":2787.05,"endTime":2792.48,"body":"It's not fun, but it's you're"},{"startTime":2792.48,"endTime":2798.48,"body":"working on, like, like in very"},{"startTime":2792.48,"endTime":2798.48,"body":"few places does, like pushing"},{"startTime":2798.48,"endTime":2801.87,"body":"yourself challenging yourself,"},{"startTime":2798.48,"endTime":2801.87,"body":"like cardiovascularly have a"},{"startTime":2801.87,"endTime":2805.29,"body":"trade off. And in those trade"},{"startTime":2801.87,"endTime":2805.29,"body":"offs that does become like, is"},{"startTime":2805.29,"endTime":2808.53,"body":"it impacting my bodyweight?"},{"startTime":2805.29,"endTime":2808.53,"body":"Greg, can I not recover because"},{"startTime":2808.53,"endTime":2811.35,"body":"of these things, but when it's"},{"startTime":2808.53,"endTime":2811.35,"body":"for the majority of us that are"},{"startTime":2811.35,"endTime":2815.85,"body":"not like elite athletes or"},{"startTime":2811.35,"endTime":2815.85,"body":"competing for a job or something"},{"startTime":2815.85,"endTime":2819.9,"body":"like that we're would take away"},{"startTime":2815.85,"endTime":2819.9,"body":"or you do have the 20 minutes to"},{"startTime":2819.9,"endTime":2824.58,"body":"spare, like one day per week."},{"startTime":2819.9,"endTime":2824.58,"body":"The benefits outweigh the"},{"startTime":2824.58,"endTime":2828.9,"body":"negatives for sure. So it is"},{"startTime":2824.58,"endTime":2828.9,"body":"something I think will stay in."},{"startTime":2828.9,"endTime":2831.69,"body":"And I would say like in a"},{"startTime":2828.9,"endTime":2831.69,"body":"perfect world for myself. I"},{"startTime":2831.69,"endTime":2836.76,"body":"would like like one more longer,"},{"startTime":2831.69,"endTime":2836.76,"body":"you know, zone two type session"},{"startTime":2837.96,"endTime":2843.3,"body":"per week in like the 3030 to 40"},{"startTime":2837.96,"endTime":2843.3,"body":"minute mark. And I think once"},{"startTime":2843.3,"endTime":2845.67,"body":"the dieting starts, we'll"},{"startTime":2843.3,"endTime":2845.67,"body":"probably add that in."},{"startTime":2847.35,"endTime":2850.8,"body":"Nice. Yeah, I like that. It's"},{"startTime":2847.35,"endTime":2850.8,"body":"definitely something like I'm"},{"startTime":2850.8,"endTime":2854.88,"body":"super guilty of this. But it's"},{"startTime":2850.8,"endTime":2854.88,"body":"honestly, it's just been crazy"},{"startTime":2854.88,"endTime":2859.83,"body":"busy this year so far. Just back"},{"startTime":2854.88,"endTime":2859.83,"body":"into like actually trading like"},{"startTime":2859.83,"endTime":2863.01,"body":"four times a week, not a little"},{"startTime":2859.83,"endTime":2863.01,"body":"bit of a gap where I kind of"},{"startTime":2863.01,"endTime":2866.4,"body":"just telling barely wins. I"},{"startTime":2863.01,"endTime":2866.4,"body":"mean, sometimes I feel like"},{"startTime":2866.4,"endTime":2869.58,"body":"sometimes those seasons are just"},{"startTime":2866.4,"endTime":2869.58,"body":"like, you know, the calm"},{"startTime":2869.64,"endTime":2873.63,"body":"depending on where you're at."},{"startTime":2869.64,"endTime":2873.63,"body":"There was a trade off, right? I"},{"startTime":2873.63,"endTime":2875.79,"body":"kind of made that trade off of,"},{"startTime":2873.63,"endTime":2875.79,"body":"hey, you know, business goes"},{"startTime":2875.79,"endTime":2879.87,"body":"first now for me, and then I'll"},{"startTime":2875.79,"endTime":2879.87,"body":"get back into my own fitness. So"},{"startTime":2879.87,"endTime":2882.9900000000002,"body":"I'm currently there and now I"},{"startTime":2879.87,"endTime":2882.9900000000002,"body":"want to start adding the actual"},{"startTime":2882.9900000000002,"endTime":2886.8,"body":"like cardio cardio aspect as"},{"startTime":2882.9900000000002,"endTime":2886.8,"body":"well. Because it I noticed that"},{"startTime":2886.8,"endTime":2890.9700000000003,"body":"I've not done that for a long"},{"startTime":2886.8,"endTime":2890.9700000000003,"body":"time, you know? So I was"},{"startTime":2890.9700000000003,"endTime":2892.62,"body":"actually thinking about because"},{"startTime":2890.9700000000003,"endTime":2892.62,"body":"I'm actually going to start"},{"startTime":2892.62,"endTime":2894.69,"body":"training at across the gym now."},{"startTime":2892.62,"endTime":2894.69,"body":"So I'm actually going to do the"},{"startTime":2894.69,"endTime":2897.9,"body":"air bike as well. What do you"},{"startTime":2894.69,"endTime":2897.9,"body":"do? Do you do like on and off?"},{"startTime":2897.9,"endTime":2899.37,"body":"Do you do like a Tabata kind of"},{"startTime":2897.9,"endTime":2899.37,"body":"thing?"},{"startTime":2900.54,"endTime":2904.56,"body":"Sprint a sprint eight is the"},{"startTime":2900.54,"endTime":2904.56,"body":"workout 30 seconds on 90"},{"startTime":2904.56,"endTime":2909.39,"body":"seconds. So like 30 seconds all"},{"startTime":2904.56,"endTime":2909.39,"body":"out sprint, 90 seconds, like a"},{"startTime":2909.45,"endTime":2913.29,"body":"you know, a slow as shit"},{"startTime":2909.45,"endTime":2913.29,"body":"recovery pace for eight rounds"},{"startTime":2913.53,"endTime":2916.05,"body":"is the workout. I've been doing"},{"startTime":2913.53,"endTime":2916.05,"body":"Yeah, we're"},{"startTime":2917.85,"endTime":2918.66,"body":"gonna start doing that."},{"startTime":2921.09,"endTime":2924.15,"body":"Yeah, yeah, please do. It's"},{"startTime":2921.09,"endTime":2924.15,"body":"really funny is like, once"},{"startTime":2924.57,"endTime":2927.9,"body":"there's these times were you."},{"startTime":2924.57,"endTime":2927.9,"body":"Like, there's the things you"},{"startTime":2927.9,"endTime":2929.88,"body":"learned about when you were"},{"startTime":2927.9,"endTime":2929.88,"body":"going through a good nutrition"},{"startTime":2929.88,"endTime":2932.91,"body":"certs and you know, maybe your"},{"startTime":2929.88,"endTime":2932.91,"body":"personal training services you"},{"startTime":2932.91,"endTime":2935.58,"body":"learned about like the energy"},{"startTime":2932.91,"endTime":2935.58,"body":"systems, and these sorts of"},{"startTime":2935.58,"endTime":2938.4,"body":"things, you know, okay, I have"},{"startTime":2935.58,"endTime":2938.4,"body":"this energy system for"},{"startTime":2938.4,"endTime":2941.2200000000003,"body":"approximately like this many"},{"startTime":2938.4,"endTime":2941.2200000000003,"body":"seconds, right? And then that"},{"startTime":2941.2200000000003,"endTime":2943.8,"body":"drops off. And then the next"},{"startTime":2941.2200000000003,"endTime":2943.8,"body":"energy system, like picks up,"},{"startTime":2944.19,"endTime":2948.48,"body":"but what I what I find, I mean,"},{"startTime":2944.19,"endTime":2948.48,"body":"it's interesting, it sucks. But"},{"startTime":2948.6,"endTime":2952.44,"body":"when you're doing that sprint,"},{"startTime":2948.6,"endTime":2952.44,"body":"eight workout you can feel when"},{"startTime":2952.44,"endTime":2956.91,"body":"that first energy system drops"},{"startTime":2952.44,"endTime":2956.91,"body":"off, because like your go, it"},{"startTime":2956.91,"endTime":2960.2400000000002,"body":"just, it's not there. You know,"},{"startTime":2956.91,"endTime":2960.2400000000002,"body":"it's like, it's like that, like,"},{"startTime":2960.27,"endTime":2962.4,"body":"you know, video game when we"},{"startTime":2960.27,"endTime":2962.4,"body":"played when you were younger,"},{"startTime":2962.4,"endTime":2964.89,"body":"you had like your turbo booster."},{"startTime":2962.4,"endTime":2964.89,"body":"And then like, at some point,"},{"startTime":2964.89,"endTime":2967.4700000000003,"body":"you hold the turbo booster for"},{"startTime":2964.89,"endTime":2967.4700000000003,"body":"like, 12 seconds it fuck it"},{"startTime":2967.4700000000003,"endTime":2970.56,"body":"shuts off and like you could see"},{"startTime":2967.4700000000003,"endTime":2970.56,"body":"what it shuts off. It's like, I"},{"startTime":2970.56,"endTime":2975.57,"body":"can feel it. And I'm like, okay,"},{"startTime":2970.56,"endTime":2975.57,"body":"there goes. And it's funny and"},{"startTime":2975.57,"endTime":2978.39,"body":"like, oh, that's exactly what's"},{"startTime":2975.57,"endTime":2978.39,"body":"happening in my body"},{"startTime":2978.42,"endTime":2982.5,"body":"right now. Yeah. That is"},{"startTime":2978.42,"endTime":2982.5,"body":"interesting. I think it's super"},{"startTime":2982.5,"endTime":2988.17,"body":"fascinating also. And with the"},{"startTime":2982.5,"endTime":2988.17,"body":"zone two stuff, I've also been"},{"startTime":2988.17,"endTime":2991.2,"body":"kind of like looking into that"},{"startTime":2988.17,"endTime":2991.2,"body":"more now. I mean, honestly,"},{"startTime":2991.2,"endTime":2993.2400000000002,"body":"because you guys are talking"},{"startTime":2991.2,"endTime":2993.2400000000002,"body":"about him all the time recently,"},{"startTime":2993.57,"endTime":2997.02,"body":"or your podcast. So like, that"},{"startTime":2993.57,"endTime":2997.02,"body":"really got me to be like, I"},{"startTime":2997.02,"endTime":2999.7200000000003,"body":"know, I kind of want to learn"},{"startTime":2997.02,"endTime":2999.7200000000003,"body":"more about that get into it as"},{"startTime":2999.7200000000003,"endTime":3004.25,"body":"well. Because, again, man, I do"},{"startTime":2999.7200000000003,"endTime":3004.25,"body":"feel it now. I do really feel it"},{"startTime":3004.25,"endTime":3008.69,"body":"where it's like, well, my cardio"},{"startTime":3004.25,"endTime":3008.69,"body":"absolutely sucks. I gotta step"},{"startTime":3008.69,"endTime":3008.96,"body":"it up."},{"startTime":3011.81,"endTime":3016.46,"body":"And something that I've been"},{"startTime":3011.81,"endTime":3016.46,"body":"leaning more into is it's a"},{"startTime":3016.46,"endTime":3021.32,"body":"challenge, right? It is a mental"},{"startTime":3016.46,"endTime":3021.32,"body":"challenge so much differently"},{"startTime":3021.32,"endTime":3025.4,"body":"than then I feel like like how"},{"startTime":3021.32,"endTime":3025.4,"body":"training is a challenge because"},{"startTime":3025.4,"endTime":3028.64,"body":"I genuinely love it. Enjoy"},{"startTime":3025.4,"endTime":3028.64,"body":"training. So even like my"},{"startTime":3028.64,"endTime":3031.94,"body":"hardest day, you know, my quad"},{"startTime":3028.64,"endTime":3031.94,"body":"sessions were, I'm getting my"},{"startTime":3031.9700000000003,"endTime":3035.51,"body":"ass kicked and I'm dying and you"},{"startTime":3031.9700000000003,"endTime":3035.51,"body":"know, everything's on fire."},{"startTime":3035.51,"endTime":3040.4900000000002,"body":"Like, I don't hate that I don't"},{"startTime":3035.51,"endTime":3040.4900000000002,"body":"have to convince myself like,"},{"startTime":3040.4900000000002,"endTime":3043.25,"body":"don't quit Aaron, you know what"},{"startTime":3040.4900000000002,"endTime":3043.25,"body":"I mean? Like, I'm not going to"},{"startTime":3043.25,"endTime":3046.88,"body":"quit my legs, I'm just going to"},{"startTime":3043.25,"endTime":3046.88,"body":"fail a wrap, you know? Whereas"},{"startTime":3046.88,"endTime":3050.51,"body":"like the cardio stuff, I'm like,"},{"startTime":3046.88,"endTime":3050.51,"body":"don't quit, don't you fucking"},{"startTime":3050.51,"endTime":3054.11,"body":"quit. Like I have to keep myself"},{"startTime":3050.51,"endTime":3054.11,"body":"in the game. It's so much more"},{"startTime":3054.11,"endTime":3057.65,"body":"of a mental challenge that I"},{"startTime":3054.11,"endTime":3057.65,"body":"just don't normally get in my"},{"startTime":3057.65,"endTime":3060.08,"body":"day to day, you know, resistance"},{"startTime":3057.65,"endTime":3060.08,"body":"training."},{"startTime":3063.02,"endTime":3067.34,"body":"Cool, dude. I also want to be"},{"startTime":3063.02,"endTime":3067.34,"body":"respectful of your time. I know"},{"startTime":3067.34,"endTime":3072.4700000000003,"body":"that at 7pm Over there. So that"},{"startTime":3067.34,"endTime":3072.4700000000003,"body":"being said, first of all, thanks"},{"startTime":3072.4700000000003,"endTime":3077.0,"body":"for joining us again for the"},{"startTime":3072.4700000000003,"endTime":3077.0,"body":"second time. Do you have any"},{"startTime":3077.0,"endTime":3080.57,"body":"like important updates coming"},{"startTime":3077.0,"endTime":3080.57,"body":"up? Anything you want to share?"},{"startTime":3080.57,"endTime":3081.89,"body":"Like where can people find you?"},{"startTime":3084.83,"endTime":3089.0,"body":"Yeah, so you can find me. I"},{"startTime":3084.83,"endTime":3089.0,"body":"would say the easiest jumping"},{"startTime":3089.0,"endTime":3093.59,"body":"off place is my Instagram and"},{"startTime":3089.0,"endTime":3093.59,"body":"that is Aaron Aaro N underscore"},{"startTime":3093.59,"endTime":3099.56,"body":"striker, str. AK, er, I've"},{"startTime":3093.59,"endTime":3099.56,"body":"coaching spots available."},{"startTime":3099.95,"endTime":3104.48,"body":"Generally. Ping me if you have"},{"startTime":3099.95,"endTime":3104.48,"body":"any questions about that."},{"startTime":3105.95,"endTime":3108.65,"body":"Podcast with Brian which we"},{"startTime":3105.95,"endTime":3108.65,"body":"which we talked about, which is"},{"startTime":3108.68,"endTime":3112.01,"body":"eat train prosper. Then I have"},{"startTime":3108.68,"endTime":3112.01,"body":"some other small projects and"},{"startTime":3112.01,"endTime":3116.0,"body":"stuff going on. But you can find"},{"startTime":3112.01,"endTime":3116.0,"body":"out about all that once you hit"},{"startTime":3116.0,"endTime":3116.93,"body":"my Instagram."},{"startTime":3119.36,"endTime":3123.71,"body":"Perfect, dude. Thank you once"},{"startTime":3119.36,"endTime":3123.71,"body":"again to the listener. We will"},{"startTime":3123.71,"endTime":3130.64,"body":"be back with you next Monday,"},{"startTime":3123.71,"endTime":3130.64,"body":"starting soon. Thank you"}]}