{"version":"1.0.0","segments":[{"startTime":0.624,"endTime":3.224,"body":"What is up and welcome back to the"},{"startTime":0.624,"endTime":3.224,"body":"podcast."},{"startTime":3.224,"endTime":3.904,"body":"Piaz here."},{"startTime":3.904,"endTime":4.936,"body":"How are you?"},{"startTime":5.358,"endTime":7.218,"body":"I'm perfectly fine today."},{"startTime":7.218,"endTime":11.318,"body":"I managed to get my workout in before the"},{"startTime":7.218,"endTime":11.318,"body":"recording and that always feels good You"},{"startTime":11.318,"endTime":15.438,"body":"know the sooner and the day you get the"},{"startTime":11.318,"endTime":15.438,"body":"workout out of the way the better I'm"},{"startTime":15.438,"endTime":21.998,"body":"sorry you I'm sure you can relate so I'm"},{"startTime":15.438,"endTime":21.998,"body":"super happy and empowered"},{"startTime":22.29,"endTime":24.09,"body":"Good, good."},{"startTime":24.11,"endTime":29.31,"body":"I want to do it earlier, but I also am"},{"startTime":24.11,"endTime":29.31,"body":"more productive when it comes to work"},{"startTime":29.31,"endTime":30.63,"body":"earlier in the day."},{"startTime":30.63,"endTime":34.87,"body":"So for me, it's kind of like, I do know,"},{"startTime":30.63,"endTime":34.87,"body":"for example, yesterday, right, that train"},{"startTime":34.87,"endTime":35.83,"body":"lags."},{"startTime":35.83,"endTime":37.65,"body":"I feel it right now, by the way, too."},{"startTime":37.65,"endTime":41.49,"body":"But like I train lags and then I'm just"},{"startTime":37.65,"endTime":41.49,"body":"dead afterwards because I'm really trying"},{"startTime":41.49,"endTime":41.83,"body":"to push."},{"startTime":41.83,"endTime":43.12,"body":"And we'll talk about training today."},{"startTime":43.12,"endTime":48.494,"body":"But if I got to work after lag day, like"},{"startTime":43.12,"endTime":48.494,"body":"nothing's getting done, you know."},{"startTime":48.494,"endTime":49.954,"body":"Nah, that's a good point."},{"startTime":49.954,"endTime":53.784,"body":"You're pretty big on late workouts or is"},{"startTime":49.954,"endTime":53.784,"body":"that just my head?"},{"startTime":53.784,"endTime":59.194,"body":"I feel like I see your stories like done"},{"startTime":53.784,"endTime":59.194,"body":"with my leg workout at like nine in the"},{"startTime":59.194,"endTime":59.943,"body":"evening."},{"startTime":60.947,"endTime":65.867,"body":"It's a bit out of necessity because I"},{"startTime":60.947,"endTime":65.867,"body":"don't like it, honestly."},{"startTime":66.267,"endTime":68.627,"body":"I don't like training late, but I have"},{"startTime":66.267,"endTime":68.627,"body":"been."},{"startTime":68.627,"endTime":69.327,"body":"Yeah."},{"startTime":69.387,"endTime":74.307,"body":"So recently, so I had a few days off"},{"startTime":69.387,"endTime":74.307,"body":"around Easter, a few days off last week"},{"startTime":74.307,"endTime":75.687,"body":"and went to Stockholm."},{"startTime":75.687,"endTime":80.527,"body":"I try to take like a week off like every"},{"startTime":75.687,"endTime":80.527,"body":"quarter, but right now I just kind of like"},{"startTime":80.527,"endTime":82.227,"body":"did two half weeks."},{"startTime":82.227,"endTime":84.557,"body":"And I mean, it's super busy right now."},{"startTime":84.557,"endTime":86.567,"body":"We have a lot of stuff going on behind the"},{"startTime":84.557,"endTime":86.567,"body":"scenes."},{"startTime":86.567,"endTime":88.084,"body":"It was like,"},{"startTime":88.084,"endTime":89.264,"body":"There's a lot to do still."},{"startTime":89.264,"endTime":93.884,"body":"So I've been trying to cram in as much"},{"startTime":89.264,"endTime":93.884,"body":"work as possible in a day."},{"startTime":93.944,"endTime":95.924,"body":"Yeah, and then sometimes it's like evening"},{"startTime":93.944,"endTime":95.924,"body":"workout."},{"startTime":95.924,"endTime":100.344,"body":"So it's one of those where we, I mean,"},{"startTime":95.924,"endTime":100.344,"body":"this maybe ties into today as well."},{"startTime":100.344,"endTime":104.063,"body":"It's like life is seasonal, you know what"},{"startTime":100.344,"endTime":104.063,"body":"I mean?"},{"startTime":104.063,"endTime":107.664,"body":"And there's gotta be times where we're on"},{"startTime":104.063,"endTime":107.664,"body":"a roll with nutrition and we're really"},{"startTime":107.664,"endTime":108.164,"body":"into it."},{"startTime":108.164,"endTime":113.384,"body":"And we're gonna back off sometimes with"},{"startTime":108.164,"endTime":113.384,"body":"training, with work, all that stuff."},{"startTime":113.544,"endTime":116.384,"body":"Right now I'm in a spot where, and I will"},{"startTime":113.544,"endTime":116.384,"body":"say like this week, now it's gonna be"},{"startTime":116.384,"endTime":117.544,"body":"normal again."},{"startTime":117.78,"endTime":121.52,"body":"but I had to do a little bit of catching"},{"startTime":117.78,"endTime":121.52,"body":"up, a little bit of extra stuff also for"},{"startTime":121.52,"endTime":123.82,"body":"our team weekend this week."},{"startTime":123.82,"endTime":127.58,"body":"And then now I can kind of go back to"},{"startTime":123.82,"endTime":127.58,"body":"normal, but normally I would prefer going"},{"startTime":127.58,"endTime":133.36,"body":"around maybe, I would say like three in"},{"startTime":127.58,"endTime":133.36,"body":"the afternoon would be like perfect for"},{"startTime":133.36,"endTime":134.64,"body":"me, I would say."},{"startTime":134.64,"endTime":139.26,"body":"Yeah, I'm sure people can relate like if"},{"startTime":134.64,"endTime":139.26,"body":"you have a normal job you have no choice"},{"startTime":139.26,"endTime":144.2,"body":"but to do your workout in the evening So"},{"startTime":139.26,"endTime":144.2,"body":"I'm sure a lot of people are thinking like"},{"startTime":144.2,"endTime":149.46,"body":"yeah, that's how normal people have That's"},{"startTime":144.2,"endTime":149.46,"body":"when we have to train a lot of people have"},{"startTime":149.46,"endTime":153.96,"body":"to train like in the evening and it's as a"},{"startTime":149.46,"endTime":153.96,"body":"diamond on the sock It's what you get used"},{"startTime":153.96,"endTime":154.56,"body":"to as well."},{"startTime":154.56,"endTime":159.58,"body":"So it's pretty not that it's probably not"},{"startTime":154.56,"endTime":159.58,"body":"that bad if you're used to it But for me"},{"startTime":159.58,"endTime":164.359,"body":"as well everything like after I would say"},{"startTime":159.58,"endTime":164.359,"body":"like four o 'clock is"},{"startTime":164.368,"endTime":169.509,"body":"It's not a no -go, I make it work, but it"},{"startTime":164.368,"endTime":169.509,"body":"feels like it costs so much more."},{"startTime":169.781,"endTime":170.641,"body":"Yeah."},{"startTime":170.641,"endTime":171.681,"body":"Yeah."},{"startTime":171.681,"endTime":175.761,"body":"And one thing is too, because as you know,"},{"startTime":171.681,"endTime":175.761,"body":"I usually get up super early."},{"startTime":175.881,"endTime":180.421,"body":"I've been doing a course more like a"},{"startTime":175.881,"endTime":180.421,"body":"functional nutrition course, diving into"},{"startTime":180.421,"endTime":184.081,"body":"gut health, hormones and all that stuff."},{"startTime":184.161,"endTime":187.321,"body":"Liver detoxification, like just nerdy"},{"startTime":184.161,"endTime":187.321,"body":"stuff basically."},{"startTime":187.321,"endTime":192.461,"body":"Because I've been seeing more complex"},{"startTime":187.321,"endTime":192.461,"body":"cases with my clients who are struggling"},{"startTime":192.461,"endTime":194.774,"body":"with, I mean like what..."},{"startTime":194.774,"endTime":199.774,"body":"putting them through, let's call it normal"},{"startTime":194.774,"endTime":199.774,"body":"protocols, but they're not responding like"},{"startTime":199.774,"endTime":203.454,"body":"most people are, you know, people were"},{"startTime":199.774,"endTime":203.454,"body":"supposed to."},{"startTime":204.094,"endTime":207.774,"body":"So I'm trying to dive into that a little"},{"startTime":204.094,"endTime":207.774,"body":"bit more, because there's definitely"},{"startTime":207.774,"endTime":210.594,"body":"people who really respond differently,"},{"startTime":207.774,"endTime":210.594,"body":"right?"},{"startTime":210.594,"endTime":214.094,"body":"Who have actually functional issues going"},{"startTime":210.594,"endTime":214.094,"body":"on."},{"startTime":214.474,"endTime":220.501,"body":"So that's what I've been diving into, but"},{"startTime":214.474,"endTime":220.501,"body":"I have like two Zoom calls a week now."},{"startTime":220.501,"endTime":223.221,"body":"which is like 10 in the evening because of"},{"startTime":220.501,"endTime":223.221,"body":"the time zone difference."},{"startTime":223.221,"endTime":226.101,"body":"So it's like Monday night, Wednesday"},{"startTime":223.221,"endTime":226.101,"body":"night."},{"startTime":226.101,"endTime":229.421,"body":"So that's also one of the reasons why I've"},{"startTime":226.101,"endTime":229.421,"body":"been doing my work out there like right"},{"startTime":229.421,"endTime":231.541,"body":"before that and you know."},{"startTime":232.433,"endTime":237.233,"body":"Okay, I understand and we're actually"},{"startTime":232.433,"endTime":237.233,"body":"going to talk about you today because I"},{"startTime":237.233,"endTime":242.033,"body":"asked you if we could talk about the cut"},{"startTime":237.233,"endTime":242.033,"body":"that you've been doing."},{"startTime":242.033,"endTime":246.193,"body":"I know that you've been cutting for some"},{"startTime":242.033,"endTime":246.193,"body":"time and we're in a period of the year"},{"startTime":246.193,"endTime":251.053,"body":"where I think a lot of people, I don't"},{"startTime":246.193,"endTime":251.053,"body":"know if the word cut is in their mind, but"},{"startTime":251.053,"endTime":258.753,"body":"we want to feel good when we step into our"},{"startTime":251.053,"endTime":258.753,"body":"bikini, our shorts, without it taking over"},{"startTime":258.753,"endTime":262.193,"body":"our lives and that's always like an"},{"startTime":258.753,"endTime":262.193,"body":"interesting balance."},{"startTime":262.193,"endTime":266.833,"body":"So I don't know, I just think it would be"},{"startTime":262.193,"endTime":266.833,"body":"really cool to hear from you why you did"},{"startTime":266.833,"endTime":273.673,"body":"it, how it went, what results was, and"},{"startTime":266.833,"endTime":273.673,"body":"maybe a few key points that can inspire us"},{"startTime":273.673,"endTime":274.616,"body":"all."},{"startTime":274.616,"endTime":281.716,"body":"Sure, I like sharing these kind of things"},{"startTime":274.616,"endTime":281.716,"body":"because I think it's important to not"},{"startTime":281.716,"endTime":286.536,"body":"necessarily give people the idea of like,"},{"startTime":281.716,"endTime":286.536,"body":"hey, this is how you should be doing it,"},{"startTime":286.756,"endTime":287.376,"body":"right?"},{"startTime":287.376,"endTime":290.446,"body":"Not just like being like, hey, you know,"},{"startTime":287.376,"endTime":290.446,"body":"look how lean I am, but more like, hey,"},{"startTime":290.446,"endTime":292.236,"body":"I'm also still doing the work."},{"startTime":292.236,"endTime":295.396,"body":"And I like to document that because I"},{"startTime":292.236,"endTime":295.396,"body":"think it's interesting for people to kind"},{"startTime":295.396,"endTime":296.296,"body":"of see."},{"startTime":296.296,"endTime":299.046,"body":"And it comes with ups and downs, right?"},{"startTime":299.046,"endTime":300.456,"body":"And there are always roadblocks."},{"startTime":300.456,"endTime":301.328,"body":"So."},{"startTime":301.457,"endTime":302.377,"body":"Yeah."},{"startTime":302.377,"endTime":307.657,"body":"And then what was your, why did you want"},{"startTime":302.377,"endTime":307.657,"body":"to do a cut like you've been doing?"},{"startTime":307.657,"endTime":310.216,"body":"What was the purpose and the reason?"},{"startTime":311.898,"endTime":312.658,"body":"one."},{"startTime":312.658,"endTime":317.018,"body":"Yeah so basically my old mentor Cody"},{"startTime":312.658,"endTime":317.018,"body":"McBroom hit me up and we had been in touch"},{"startTime":317.018,"endTime":323.398,"body":"and I was like hey I feel like because in"},{"startTime":317.018,"endTime":323.398,"body":"2023 I kind of put my my work before my"},{"startTime":323.398,"endTime":327.918,"body":"fitness I definitely like I was still fine"},{"startTime":323.398,"endTime":327.918,"body":"you know I still a lot of muscle I still"},{"startTime":327.918,"endTime":333.478,"body":"worked out I'm still pretty lean but just"},{"startTime":327.918,"endTime":333.478,"body":"right I trained less it just wasn't like"},{"startTime":333.478,"endTime":339.358,"body":"optimal I guess but I was on purpose I was"},{"startTime":333.478,"endTime":339.358,"body":"focused on work you know again seasonal."},{"startTime":339.451,"endTime":340.771,"body":"But then I hit him up."},{"startTime":340.771,"endTime":344.491,"body":"I was like, hey look like I kind of want"},{"startTime":340.771,"endTime":344.491,"body":"to dial my own stuff in again I know I"},{"startTime":344.491,"endTime":345.251,"body":"need accountability."},{"startTime":345.251,"endTime":346.151,"body":"I like that."},{"startTime":346.151,"endTime":350.971,"body":"I've been very work focused But I'm ready"},{"startTime":346.151,"endTime":350.971,"body":"to kind of like pick my own stuff up as"},{"startTime":350.971,"endTime":358.371,"body":"well now is that it's Again, it's big part"},{"startTime":350.971,"endTime":358.371,"body":"accountability."},{"startTime":358.431,"endTime":364.371,"body":"It is I also think it's important to go"},{"startTime":358.431,"endTime":364.371,"body":"through muscle gain phases and fat loss"},{"startTime":364.371,"endTime":369.403,"body":"phases, which by now I've done plenty of"},{"startTime":364.371,"endTime":369.403,"body":"times but to relate to the client as well"},{"startTime":369.403,"endTime":373.923,"body":"to document that, to kind of show people,"},{"startTime":369.403,"endTime":373.923,"body":"right?"},{"startTime":374.203,"endTime":375.893,"body":"And let's be honest, right?"},{"startTime":375.893,"endTime":377.833,"body":"It's fun to build muscle and look lean and"},{"startTime":375.893,"endTime":377.833,"body":"stuff."},{"startTime":377.833,"endTime":382.433,"body":"So it's also one of those two where, you"},{"startTime":377.833,"endTime":382.433,"body":"know, I want to build some muscle."},{"startTime":382.433,"endTime":384.853,"body":"I want to see where I can take it."},{"startTime":384.853,"endTime":386.043,"body":"You know what I mean?"},{"startTime":386.243,"endTime":390.603,"body":"I'm, you know, I come from being fat and"},{"startTime":386.243,"endTime":390.603,"body":"unfit, right?"},{"startTime":390.603,"endTime":392.283,"body":"Until I was 22."},{"startTime":393.883,"endTime":396.623,"body":"Then really just focus on weight loss."},{"startTime":397.722,"endTime":400.842,"body":"didn't really do any bulking until 2021."},{"startTime":401.822,"endTime":404.772,"body":"But now I'm just, I'm in a spot where I"},{"startTime":401.822,"endTime":404.772,"body":"don't have to do it, but it's like, hey,"},{"startTime":404.772,"endTime":407.322,"body":"like let's, let's see where we can take"},{"startTime":404.772,"endTime":407.322,"body":"it, you know?"},{"startTime":407.382,"endTime":410.382,"body":"So it's also just kind of like that, just"},{"startTime":407.382,"endTime":410.382,"body":"testing."},{"startTime":410.929,"endTime":415.977,"body":"Yeah, I love to hear that and how long did"},{"startTime":410.929,"endTime":415.977,"body":"the cut last like how many weeks?"},{"startTime":416.666,"endTime":421.226,"body":"So this was a little bit longer, but it"},{"startTime":416.666,"endTime":421.226,"body":"was four months, but it was a very"},{"startTime":421.226,"endTime":422.306,"body":"moderate deficit."},{"startTime":422.306,"endTime":424.666,"body":"And I'll explain a little bit more."},{"startTime":425.246,"endTime":427.716,"body":"Weight was dropping very slowly, but I"},{"startTime":425.246,"endTime":427.716,"body":"built muscles."},{"startTime":427.716,"endTime":430.046,"body":"I want to talk about that today as well."},{"startTime":430.326,"endTime":435.786,"body":"But basically I hit up my coach, Cody, and"},{"startTime":430.326,"endTime":435.786,"body":"he's like, yo, like I'm actually putting"},{"startTime":435.786,"endTime":437.986,"body":"something together, which is kind of like"},{"startTime":435.786,"endTime":437.986,"body":"a course."},{"startTime":437.986,"endTime":442.326,"body":"And so this will also be part, like case"},{"startTime":437.986,"endTime":442.326,"body":"study kind of for him."},{"startTime":442.326,"endTime":445.226,"body":"And he does my training as well as"},{"startTime":442.326,"endTime":445.226,"body":"nutrition."},{"startTime":445.53,"endTime":449.99,"body":"So we said okay let's dial things in for a"},{"startTime":445.53,"endTime":449.99,"body":"couple weeks and then we jump in and that"},{"startTime":449.99,"endTime":455.21,"body":"was yeah just before the end of the year"},{"startTime":449.99,"endTime":455.21,"body":"so it was I mean a total of like four"},{"startTime":455.21,"endTime":458.51,"body":"months of dieting so let's say just about"},{"startTime":455.21,"endTime":458.51,"body":"16 weeks."},{"startTime":458.699,"endTime":459.499,"body":"four months."},{"startTime":459.499,"endTime":464.619,"body":"Yeah, it sounds a lot, but at the same"},{"startTime":459.499,"endTime":464.619,"body":"time in a life perspective, lifespan, it's"},{"startTime":464.619,"endTime":466.219,"body":"not that much."},{"startTime":466.539,"endTime":468.539,"body":"And what was the results?"},{"startTime":468.539,"endTime":471.829,"body":"We're obviously going to go into like,"},{"startTime":468.539,"endTime":471.829,"body":"how, how did you do it?"},{"startTime":471.829,"endTime":473.649,"body":"What did you experience during the cut?"},{"startTime":473.649,"endTime":477.96,"body":"But the results, how did it go?"},{"startTime":478.554,"endTime":479.374,"body":"Yeah."},{"startTime":479.374,"endTime":489.534,"body":"So again, I don't want people to hear"},{"startTime":479.374,"endTime":489.534,"body":"these numbers that be like, this is the"},{"startTime":489.534,"endTime":493.234,"body":"length of dieting I need to go for, or"},{"startTime":489.534,"endTime":493.234,"body":"this is right, what I should be doing or"},{"startTime":493.234,"endTime":494.094,"body":"whatever."},{"startTime":494.673,"endTime":498.514,"body":"I've also been sharing more client"},{"startTime":494.673,"endTime":498.514,"body":"transformations where I put like the"},{"startTime":498.514,"endTime":502.194,"body":"percentage of weight loss difference"},{"startTime":498.514,"endTime":502.194,"body":"instead of like the kilos."},{"startTime":502.934,"endTime":506.994,"body":"But let me look this up because I actually"},{"startTime":502.934,"endTime":506.994,"body":"posted it on my stories and then I want"},{"startTime":506.994,"endTime":508.002,"body":"to..."},{"startTime":508.186,"endTime":509.546,"body":"Okay, there we go."},{"startTime":509.546,"endTime":513.386,"body":"Yes, so I had a DEXA scan done."},{"startTime":513.386,"endTime":518.046,"body":"And so for the listener, like a DEXA scan"},{"startTime":513.386,"endTime":518.046,"body":"is, let's call it like the golden"},{"startTime":518.046,"endTime":522.446,"body":"standards when it comes to looking at, you"},{"startTime":518.046,"endTime":522.446,"body":"know, muscle mass, fat percentage, et"},{"startTime":522.446,"endTime":523.306,"body":"cetera."},{"startTime":523.586,"endTime":527.086,"body":"There's a lot of scales out there,"},{"startTime":523.586,"endTime":527.086,"body":"especially the ones where you like hold"},{"startTime":527.086,"endTime":528.326,"body":"the handle, right?"},{"startTime":528.326,"endTime":529.546,"body":"They're super inaccurate."},{"startTime":529.546,"endTime":531.046,"body":"They are."},{"startTime":531.726,"endTime":536.706,"body":"The ones that you get at home, very"},{"startTime":531.726,"endTime":536.706,"body":"inaccurate, but also the ones at the gym."},{"startTime":536.865,"endTime":541.605,"body":"maybe even at the doctor, it's cool to use"},{"startTime":536.865,"endTime":541.605,"body":"those skills but be aware that a lot of"},{"startTime":541.605,"endTime":543.585,"body":"the data there is going to be inaccurate."},{"startTime":543.585,"endTime":545.825,"body":"So the DEXA is one of the best."},{"startTime":546.605,"endTime":558.43,"body":"So I started at 86 .9 kilos on average and"},{"startTime":546.605,"endTime":558.43,"body":"then four months later I was 83 .5."},{"startTime":561.344,"endTime":564.944,"body":"So that's a three and a half kilo drop"},{"startTime":561.344,"endTime":564.944,"body":"over four months."},{"startTime":565.604,"endTime":570.204,"body":"I'll say it again, three and a half kilos,"},{"startTime":565.604,"endTime":570.204,"body":"four months, you see?"},{"startTime":570.204,"endTime":572.564,"body":"I'm not dropping a kilo a week or"},{"startTime":570.204,"endTime":572.564,"body":"something crazy."},{"startTime":572.564,"endTime":576.844,"body":"And that's what people expect or maybe"},{"startTime":572.564,"endTime":576.844,"body":"want."},{"startTime":576.864,"endTime":583.464,"body":"And I blame apps like MyFitnessVal for"},{"startTime":576.864,"endTime":583.464,"body":"that because you go in, first thing you"},{"startTime":583.464,"endTime":586.884,"body":"know, you got to do is like set your goal,"},{"startTime":583.464,"endTime":586.884,"body":"choose your rate of weight loss."},{"startTime":586.884,"endTime":589.004,"body":"Oh, one kilo a week, yeah, great, let's do"},{"startTime":586.884,"endTime":589.004,"body":"that."},{"startTime":589.004,"endTime":590.124,"body":"Yeah."},{"startTime":591.168,"endTime":593.128,"body":"So we took it slow, right?"},{"startTime":593.128,"endTime":601.788,"body":"So I went from 86 .9 down to 83 .5,"},{"startTime":593.128,"endTime":601.788,"body":"dropped from 11 .1 body fat percentage"},{"startTime":601.788,"endTime":606.908,"body":"down to 8 .3 body fat percentage, but I"},{"startTime":601.788,"endTime":606.908,"body":"gained a kilo of muscle."},{"startTime":607.987,"endTime":608.939,"body":"Wow."},{"startTime":608.981,"endTime":610.161,"body":"Yeah."},{"startTime":610.681,"endTime":613.921,"body":"So that is what I always want people to"},{"startTime":610.681,"endTime":613.921,"body":"look at."},{"startTime":613.921,"endTime":617.1,"body":"That's why we do the photos because the"},{"startTime":613.921,"endTime":617.1,"body":"Dexter scan, right?"},{"startTime":617.1,"endTime":619.701,"body":"It adds up if you want to, you know, pay"},{"startTime":617.1,"endTime":619.701,"body":"for it and stuff."},{"startTime":620.921,"endTime":623.841,"body":"If you don't take your photos,"},{"startTime":620.921,"endTime":623.841,"body":"measurements, et cetera, and you just"},{"startTime":623.841,"endTime":627.821,"body":"focus on that skill, you might be missing"},{"startTime":623.841,"endTime":627.821,"body":"that stuff, right?"},{"startTime":628.581,"endTime":630.781,"body":"That's why we always got to think fat"},{"startTime":628.581,"endTime":630.781,"body":"loss."},{"startTime":630.781,"endTime":634.541,"body":"And we always got to look at muscle gain"},{"startTime":630.781,"endTime":634.541,"body":"as well in training, because you might"},{"startTime":634.541,"endTime":637.161,"body":"just be transforming your body completely."},{"startTime":637.986,"endTime":641.446,"body":"while looking at the scale and not seeing"},{"startTime":637.986,"endTime":641.446,"body":"anything there, barely, and then being"},{"startTime":641.446,"endTime":644.606,"body":"bummed out even though you are making"},{"startTime":641.446,"endTime":644.606,"body":"progress, you know?"},{"startTime":646.913,"endTime":649.793,"body":"sounds to me like pretty good results."},{"startTime":650.013,"endTime":651.253,"body":"What do you think?"},{"startTime":651.253,"endTime":656.172,"body":"And is it anything about the results that"},{"startTime":651.253,"endTime":656.172,"body":"like surprised you?"},{"startTime":658.565,"endTime":665.475,"body":"I'd say the muscle gain, at least the"},{"startTime":658.565,"endTime":665.475,"body":"amount, because we've talked about this,"},{"startTime":665.475,"endTime":666.305,"body":"right?"},{"startTime":666.305,"endTime":670.585,"body":"The, like a calorie deficit is not the"},{"startTime":666.305,"endTime":670.585,"body":"optimal environment for muscle gain."},{"startTime":671.005,"endTime":678.705,"body":"But there's a few changes that we made"},{"startTime":671.005,"endTime":678.705,"body":"that I feel like have contributed to that."},{"startTime":679.065,"endTime":683.705,"body":"I also want people to realize, like, hey,"},{"startTime":679.065,"endTime":683.705,"body":"you know, depending on busyness and stuff."},{"startTime":684.774,"endTime":688.474,"body":"volume and those kind of things and how"},{"startTime":684.774,"endTime":688.474,"body":"often we go to the gym it may or may not"},{"startTime":688.474,"endTime":689.094,"body":"work for someone."},{"startTime":689.094,"endTime":689.954,"body":"You know what I mean?"},{"startTime":689.954,"endTime":694.434,"body":"So again, this is all individualized to"},{"startTime":689.954,"endTime":694.434,"body":"me."},{"startTime":694.434,"endTime":701.814,"body":"But I would say the muscle gain,"},{"startTime":694.434,"endTime":701.814,"body":"especially in the beginning we saw quite a"},{"startTime":701.814,"endTime":702.554,"body":"bit of that."},{"startTime":702.554,"endTime":705.694,"body":"And I want to share this too, because I'm"},{"startTime":702.554,"endTime":705.694,"body":"also a human being, or at least I think"},{"startTime":705.694,"endTime":707.094,"body":"so."},{"startTime":707.634,"endTime":713.953,"body":"When, so to say, in the beginning things"},{"startTime":707.634,"endTime":713.953,"body":"were going very slowly."},{"startTime":714.341,"endTime":717.801,"body":"I caught myself being impatient with the"},{"startTime":714.341,"endTime":717.801,"body":"skill as well."},{"startTime":717.801,"endTime":719.251,"body":"So I do want to mention this, right?"},{"startTime":719.251,"endTime":720.701,"body":"I know how these kinds of things work."},{"startTime":720.701,"endTime":723.881,"body":"I know I talk about this every single week"},{"startTime":720.701,"endTime":723.881,"body":"with my people."},{"startTime":724.281,"endTime":728.621,"body":"However, I also still had that feeling"},{"startTime":724.281,"endTime":728.621,"body":"where I looked at the skill, I looked at"},{"startTime":728.621,"endTime":731.421,"body":"my average, it wasn't dropping that much."},{"startTime":731.461,"endTime":732.841,"body":"But guess what?"},{"startTime":734.535,"endTime":738.335,"body":"because I do my measurements and photos"},{"startTime":734.535,"endTime":738.335,"body":"every single week."},{"startTime":738.515,"endTime":741.655,"body":"So my coach was like, hey, let's look at"},{"startTime":738.515,"endTime":741.655,"body":"those measurements and photos and guess"},{"startTime":741.655,"endTime":742.355,"body":"what?"},{"startTime":742.355,"endTime":745.475,"body":"I was building muscle very clearly, you"},{"startTime":742.355,"endTime":745.475,"body":"know?"},{"startTime":745.475,"endTime":751.055,"body":"So I also went through that, I didn't want"},{"startTime":745.475,"endTime":751.055,"body":"to show or share that because as much as I"},{"startTime":751.055,"endTime":755.075,"body":"know how these kinds of things work, it's"},{"startTime":751.055,"endTime":755.075,"body":"still something that sometimes we might"},{"startTime":755.075,"endTime":757.435,"body":"miss and that's why we have a coach,"},{"startTime":755.075,"endTime":757.435,"body":"right?"},{"startTime":757.435,"endTime":760.795,"body":"That coach can be like, hey, let's look at"},{"startTime":757.435,"endTime":760.795,"body":"these objective numbers and you are"},{"startTime":760.795,"endTime":762.255,"body":"actually progressing."},{"startTime":762.375,"endTime":764.555,"body":"But back to why."},{"startTime":765.544,"endTime":771.584,"body":"First of all, we did go from, so I was on"},{"startTime":765.544,"endTime":771.584,"body":"200 grams of protein, we went to 240,"},{"startTime":772.104,"endTime":774.064,"body":"which is high."},{"startTime":774.644,"endTime":779.644,"body":"Again, right, you see discussions online"},{"startTime":774.644,"endTime":779.644,"body":"these days where one gram per pound of"},{"startTime":779.644,"endTime":783.524,"body":"body weight is too much or even more, it's"},{"startTime":779.644,"endTime":783.524,"body":"unnecessary."},{"startTime":783.764,"endTime":786.564,"body":"Yes, it's more than necessary, that is"},{"startTime":783.764,"endTime":786.564,"body":"true."},{"startTime":786.884,"endTime":793.404,"body":"However, I have seen better results with"},{"startTime":786.884,"endTime":793.404,"body":"high protein, my coach also, right, and"},{"startTime":793.404,"endTime":794.804,"body":"from experience."},{"startTime":795.142,"endTime":797.542,"body":"grams per kilo is that for you?"},{"startTime":797.542,"endTime":798.842,"body":"240?"},{"startTime":798.962,"endTime":801.002,"body":"At that time?"},{"startTime":801.402,"endTime":802.391,"body":"Ish."},{"startTime":802.391,"endTime":804.823,"body":"at 87 kilos."},{"startTime":810.122,"endTime":815.482,"body":"Yeah, so that's 2 .75 grams per kilo of"},{"startTime":810.122,"endTime":815.482,"body":"body weight."},{"startTime":815.482,"endTime":816.982,"body":"So that is high."},{"startTime":816.982,"endTime":818.222,"body":"That's high."},{"startTime":818.282,"endTime":819.902,"body":"Yeah, it is."},{"startTime":821.182,"endTime":824.922,"body":"Again, right, going back to that"},{"startTime":821.182,"endTime":824.922,"body":"discussion, and there is research, right,"},{"startTime":824.922,"endTime":826.072,"body":"about this, and it is true."},{"startTime":826.072,"endTime":828.142,"body":"Like, you don't have to go that high."},{"startTime":828.142,"endTime":836.092,"body":"However, it keeps you more full, protein's"},{"startTime":828.142,"endTime":836.092,"body":"not really stored as body fat, and like,"},{"startTime":836.092,"endTime":839.117,"body":"that's what your body uses to build"},{"startTime":836.092,"endTime":839.117,"body":"muscle, right?"},{"startTime":839.117,"endTime":839.625,"body":"Mm."},{"startTime":839.625,"endTime":843.385,"body":"So it's really just, look at it this way,"},{"startTime":839.625,"endTime":843.385,"body":"we're dieting, right?"},{"startTime":843.385,"endTime":848.325,"body":"We're really just trying to optimize our"},{"startTime":843.385,"endTime":848.325,"body":"chances of at least not losing muscle."},{"startTime":848.385,"endTime":850.205,"body":"So that was a big one."},{"startTime":850.205,"endTime":853.645,"body":"Second, I also didn't train as much in"},{"startTime":850.205,"endTime":853.645,"body":"2023."},{"startTime":853.645,"endTime":857.885,"body":"I would say most of the year, it was like"},{"startTime":853.645,"endTime":857.885,"body":"three times a week on average."},{"startTime":857.885,"endTime":860.605,"body":"We went to five times a week."},{"startTime":861.257,"endTime":862.847,"body":"That was a big one, right?"},{"startTime":862.847,"endTime":864.247,"body":"And it was a lot more volume."},{"startTime":864.247,"endTime":866.177,"body":"I was doing quite long workouts."},{"startTime":866.177,"endTime":870.457,"body":"Sometimes it was two hours, which I also"},{"startTime":866.177,"endTime":870.457,"body":"told my coach at some point, hey, like"},{"startTime":870.457,"endTime":871.537,"body":"right now it's getting a little much."},{"startTime":871.537,"endTime":873.017,"body":"We have to dial it back a little."},{"startTime":873.017,"endTime":874.477,"body":"So we did."},{"startTime":874.697,"endTime":877.997,"body":"But it was the increase in volume also."},{"startTime":877.997,"endTime":878.885,"body":"Mmm."},{"startTime":880.172,"endTime":882.422,"body":"I think that's a big one."},{"startTime":882.422,"endTime":887.212,"body":"The increase in volume, the fact that I"},{"startTime":882.422,"endTime":887.212,"body":"didn't really push my trading last year, I"},{"startTime":887.212,"endTime":888.632,"body":"didn't trade as much."},{"startTime":888.632,"endTime":890.532,"body":"So it's always like a new stimulus for the"},{"startTime":888.632,"endTime":890.532,"body":"body."},{"startTime":890.532,"endTime":894.032,"body":"And that's how your body will respond the"},{"startTime":890.532,"endTime":894.032,"body":"best to things."},{"startTime":894.032,"endTime":897.052,"body":"If it's kind of like a novelty stimulus,"},{"startTime":894.032,"endTime":897.052,"body":"you know."},{"startTime":901.803,"endTime":909.443,"body":"So I would say that the protein, the"},{"startTime":901.803,"endTime":909.443,"body":"training volume, as well as the training"},{"startTime":909.443,"endTime":912.583,"body":"intensity because I now had a coach, so I"},{"startTime":909.443,"endTime":912.583,"body":"pushed myself more."},{"startTime":912.583,"endTime":913.943,"body":"It's that accountability."},{"startTime":914.503,"endTime":917.063,"body":"I ask you how your split was?"},{"startTime":917.063,"endTime":920.683,"body":"You don't have to go in depth about your"},{"startTime":917.063,"endTime":920.683,"body":"training, but how..."},{"startTime":920.683,"endTime":924.063,"body":"I'm guessing you were focusing on strength"},{"startTime":920.683,"endTime":924.063,"body":"training."},{"startTime":924.163,"endTime":927.664,"body":"How was the split and how was the program?"},{"startTime":927.916,"endTime":930.686,"body":"It was push pull, legs, push pull."},{"startTime":932.878,"endTime":937.228,"body":"So I did push day, so for the listeners,"},{"startTime":932.878,"endTime":937.228,"body":"right, chest, shoulders, et cetera,"},{"startTime":937.228,"endTime":938.278,"body":"triceps."},{"startTime":939.418,"endTime":945.118,"body":"Then the second day, I believe, is pull,"},{"startTime":939.418,"endTime":945.118,"body":"or it might be legs, because I've been"},{"startTime":945.118,"endTime":948.878,"body":"alternating those sometimes, but either"},{"startTime":945.118,"endTime":948.878,"body":"way, like pull, right, so you do back, you"},{"startTime":948.878,"endTime":950.498,"body":"do biceps and stuff."},{"startTime":950.778,"endTime":958.538,"body":"And I did legs once a week, and then rest"},{"startTime":950.778,"endTime":958.538,"body":"day, and then again, upper body, so chest"},{"startTime":958.538,"endTime":962.498,"body":"day, basically, right, push, and then"},{"startTime":958.538,"endTime":962.498,"body":"back, so pull."},{"startTime":963.334,"endTime":968.574,"body":"and the repetitions today, how low on"},{"startTime":963.334,"endTime":968.574,"body":"repetitions did you go and how high did"},{"startTime":968.574,"endTime":973.198,"body":"you like do the whole specter or did you"},{"startTime":968.574,"endTime":973.198,"body":"focus around one area?"},{"startTime":976.302,"endTime":982.702,"body":"For the most part, some of the main lifts"},{"startTime":976.302,"endTime":982.702,"body":"were like 10 to 12, I would say."},{"startTime":982.922,"endTime":988.512,"body":"And then some more like, you know, tricep,"},{"startTime":982.922,"endTime":988.512,"body":"biceps off was like around the 12 to 15,"},{"startTime":988.512,"endTime":991.082,"body":"sometimes up to 20 reps."},{"startTime":991.122,"endTime":991.781,"body":"Yeah."},{"startTime":992.188,"endTime":992.738,"body":"Thank you so much."},{"startTime":992.738,"endTime":994.528,"body":"And what about cardio?"},{"startTime":994.528,"endTime":996.402,"body":"Did you do a lot of cardio?"},{"startTime":997.357,"endTime":999.717,"body":"I did actually increase cardio, yeah."},{"startTime":999.857,"endTime":1005.577,"body":"And I always tell people like, we don't do"},{"startTime":999.857,"endTime":1005.577,"body":"this inherently for fat loss, but let's be"},{"startTime":1005.577,"endTime":1007.497,"body":"honest, it does contribute, right?"},{"startTime":1007.497,"endTime":1011.697,"body":"It's just that it's not that main driver"},{"startTime":1007.497,"endTime":1011.697,"body":"and the majority of what you do is gonna"},{"startTime":1011.697,"endTime":1013.297,"body":"be through nutrition."},{"startTime":1013.297,"endTime":1015.977,"body":"We always wanna emphasize that."},{"startTime":1015.977,"endTime":1019.415,"body":"But I did, but it wasn't what people would"},{"startTime":1015.977,"endTime":1019.415,"body":"expect, right?"},{"startTime":1019.501,"endTime":1026.681,"body":"I did 30 minutes on the treadmill, slight"},{"startTime":1019.501,"endTime":1026.681,"body":"incline, at a pace where it would still be"},{"startTime":1026.681,"endTime":1029.181,"body":"considered lower intensity, I would say."},{"startTime":1030.421,"endTime":1034.381,"body":"Let's imagine a pace to where you can"},{"startTime":1030.421,"endTime":1034.381,"body":"still hold a conversation."},{"startTime":1035.521,"endTime":1036.661,"body":"So I did that."},{"startTime":1036.661,"endTime":1039.415,"body":"Initially three times a week, then four,"},{"startTime":1036.661,"endTime":1039.415,"body":"then five."},{"startTime":1039.503,"endTime":1042.883,"body":"Yeah, so a lot of people think that they"},{"startTime":1039.503,"endTime":1042.883,"body":"have to do like a lot of running and"},{"startTime":1042.883,"endTime":1050.003,"body":"sweating and high intensity training to"},{"startTime":1042.883,"endTime":1050.003,"body":"affect fat loss, but so you did not do"},{"startTime":1050.003,"endTime":1050.891,"body":"that."},{"startTime":1052.271,"endTime":1057.811,"body":"No, I mean, I sweat it, you know, like"},{"startTime":1052.271,"endTime":1057.811,"body":"when you do cardio, usually you sweat."},{"startTime":1058.011,"endTime":1061.571,"body":"And I did, but it definitely wasn't like I"},{"startTime":1058.011,"endTime":1061.571,"body":"was dying, you know."},{"startTime":1088.531,"endTime":1092.3110000000001,"body":"And I think people sometimes think that"},{"startTime":1088.531,"endTime":1092.3110000000001,"body":"it's like, I have to get that sweat in."},{"startTime":1092.3110000000001,"endTime":1094.191,"body":"And let's be honest, it is kind of nice,"},{"startTime":1092.3110000000001,"endTime":1094.191,"body":"right?"},{"startTime":1094.191,"endTime":1097.011,"body":"It feels good afterwards and it's healthy"},{"startTime":1094.191,"endTime":1097.011,"body":"for you."},{"startTime":1097.011,"endTime":1101.691,"body":"Also, we do want to also do sometimes do"},{"startTime":1097.011,"endTime":1101.691,"body":"some high intensity stuff, of course."},{"startTime":1102.0710000000001,"endTime":1104.951,"body":"This is where we train those different"},{"startTime":1102.0710000000001,"endTime":1104.951,"body":"energy systems, right?"},{"startTime":1104.951,"endTime":1106.0910000000001,"body":"But."},{"startTime":1106.1100000000001,"endTime":1110.67,"body":"I think people sometimes think, hey, I'm"},{"startTime":1106.1100000000001,"endTime":1110.67,"body":"sweating my ass off, I'm losing fat."},{"startTime":1110.67,"endTime":1112.6200000000001,"body":"But that's different, that's the"},{"startTime":1110.67,"endTime":1112.6200000000001,"body":"thermoregulation."},{"startTime":1112.6200000000001,"endTime":1115.8410000000001,"body":"Your body is overheating, so you start"},{"startTime":1112.6200000000001,"endTime":1115.8410000000001,"body":"sweating to cool down."},{"startTime":1115.8410000000001,"endTime":1120.981,"body":"Yeah, I just feel that a lot of the people"},{"startTime":1115.8410000000001,"endTime":1120.981,"body":"I work with, especially women, they're so"},{"startTime":1120.981,"endTime":1126.721,"body":"used to like using a lot of energy on"},{"startTime":1120.981,"endTime":1126.721,"body":"their cardio so that they don't manage to"},{"startTime":1126.721,"endTime":1130.421,"body":"push as hard as they should be able to on"},{"startTime":1126.721,"endTime":1130.421,"body":"the strength training."},{"startTime":1130.421,"endTime":1137.5810000000001,"body":"And it sounds like you followed your"},{"startTime":1130.421,"endTime":1137.5810000000001,"body":"nutrition, it gave you the power you"},{"startTime":1137.5810000000001,"endTime":1141.536,"body":"needed to really push on your strength"},{"startTime":1137.5810000000001,"endTime":1141.536,"body":"training workouts and."},{"startTime":1141.536,"endTime":1146.796,"body":"You also managed to maintain your cardio"},{"startTime":1141.536,"endTime":1146.796,"body":"at a level where you used energy and you"},{"startTime":1146.796,"endTime":1151.7160000000001,"body":"burnt off energy but it didn't drain you"},{"startTime":1146.796,"endTime":1151.7160000000001,"body":"in the way that you didn't manage to push"},{"startTime":1151.7160000000001,"endTime":1156.1290000000001,"body":"properly on the strength training and"},{"startTime":1151.7160000000001,"endTime":1156.1290000000001,"body":"that's obviously where we want to be."},{"startTime":1156.1290000000001,"endTime":1162.429,"body":"Yeah, yeah, because I also did 10 ,000"},{"startTime":1156.1290000000001,"endTime":1162.429,"body":"steps today outside of the cardio, right?"},{"startTime":1162.429,"endTime":1165.6290000000001,"body":"So this is not counting the steps from"},{"startTime":1162.429,"endTime":1165.6290000000001,"body":"doing cardio."},{"startTime":1166.329,"endTime":1170.349,"body":"So, because we, so we wanted to separate"},{"startTime":1166.329,"endTime":1170.349,"body":"that."},{"startTime":1170.549,"endTime":1174.989,"body":"Plus, I'm trying to think here, one thing"},{"startTime":1170.549,"endTime":1174.989,"body":"I gotta say."},{"startTime":1175.3690000000001,"endTime":1180.749,"body":"So, and I think we talked about this"},{"startTime":1175.3690000000001,"endTime":1180.749,"body":"before, but we obviously, right, we work"},{"startTime":1180.749,"endTime":1182.229,"body":"with fitness, right?"},{"startTime":1182.229,"endTime":1185.569,"body":"This is something that we do and."},{"startTime":1186.211,"endTime":1188.511,"body":"We also create our own schedule."},{"startTime":1188.871,"endTime":1192.391,"body":"So what I got to do was do some cardio in"},{"startTime":1188.871,"endTime":1192.391,"body":"the morning."},{"startTime":1192.391,"endTime":1194.151,"body":"I was still working though, right?"},{"startTime":1194.151,"endTime":1199.531,"body":"So I would walk to the gym, do the cardio"},{"startTime":1194.151,"endTime":1199.531,"body":"there, but I was doing emails, right?"},{"startTime":1199.531,"endTime":1201.971,"body":"Social media stuff for half an hour."},{"startTime":1201.971,"endTime":1206.431,"body":"And then I would go back home and then"},{"startTime":1201.971,"endTime":1206.431,"body":"train weights in the evening."},{"startTime":1206.431,"endTime":1210.011,"body":"So that needs to be set too, because"},{"startTime":1206.431,"endTime":1210.011,"body":"that's how I got to kind of replenish in"},{"startTime":1210.011,"endTime":1210.911,"body":"between."},{"startTime":1211.17,"endTime":1215.75,"body":"have a better workout because if you do"},{"startTime":1211.17,"endTime":1215.75,"body":"your cardio before your weight session,"},{"startTime":1215.75,"endTime":1218.33,"body":"like you said, right, you might not have"},{"startTime":1215.75,"endTime":1218.33,"body":"that energy."},{"startTime":1218.91,"endTime":1220.71,"body":"So that's why we separated that."},{"startTime":1220.71,"endTime":1222.23,"body":"And again, like it was a lot."},{"startTime":1222.23,"endTime":1223.23,"body":"I'm not gonna lie, right?"},{"startTime":1223.23,"endTime":1224.01,"body":"It was a lot."},{"startTime":1224.01,"endTime":1226.01,"body":"I got to make it work."},{"startTime":1226.17,"endTime":1230.45,"body":"But I also told my coach, like, hey, we"},{"startTime":1226.17,"endTime":1230.45,"body":"got to pull back now, just from like a"},{"startTime":1230.45,"endTime":1231.97,"body":"schedule standpoint."},{"startTime":1232.93,"endTime":1236.3700000000001,"body":"Again, going back to that seasonal, right,"},{"startTime":1232.93,"endTime":1236.3700000000001,"body":"approach to everything."},{"startTime":1236.77,"endTime":1241.49,"body":"Right now, this quarter of the year, I"},{"startTime":1236.77,"endTime":1241.49,"body":"need as much time as possible to build the"},{"startTime":1241.49,"endTime":1242.55,"body":"things that we're building."},{"startTime":1242.55,"endTime":1244.6100000000001,"body":"So it's like, I gotta pull back, right?"},{"startTime":1244.6100000000001,"endTime":1246.39,"body":"So that's what we've been doing."},{"startTime":1247.0430000000001,"endTime":1255.0430000000001,"body":"And on a personal level, you don't have"},{"startTime":1247.0430000000001,"endTime":1255.0430000000001,"body":"children, but you have of course a"},{"startTime":1255.0430000000001,"endTime":1260.083,"body":"girlfriend that you live with and you have"},{"startTime":1255.0430000000001,"endTime":1260.083,"body":"a life outside of the cut, obviously."},{"startTime":1260.383,"endTime":1265.423,"body":"Do you feel that you manage to maintain a"},{"startTime":1260.383,"endTime":1265.423,"body":"good balance with the diet and training"},{"startTime":1265.423,"endTime":1272.103,"body":"taking a lot of time, but also being"},{"startTime":1265.423,"endTime":1272.103,"body":"present as a working person, a coach of"},{"startTime":1272.103,"endTime":1274.819,"body":"course, but also boyfriend?"},{"startTime":1274.819,"endTime":1276.219,"body":"and for your friends and family?"},{"startTime":1276.219,"endTime":1281.319,"body":"I don't know, I just find that balance a"},{"startTime":1276.219,"endTime":1281.319,"body":"bit hard when you do a cut that like it"},{"startTime":1281.319,"endTime":1285.8990000000001,"body":"demands a lot of you and I think a lot of"},{"startTime":1281.319,"endTime":1285.8990000000001,"body":"people can relate to this that it makes"},{"startTime":1285.8990000000001,"endTime":1290.1390000000001,"body":"you pretty selfish and you think a lot"},{"startTime":1285.8990000000001,"endTime":1290.1390000000001,"body":"about your own stuff, your own training,"},{"startTime":1290.1390000000001,"endTime":1295.039,"body":"your own food, your own meals that it"},{"startTime":1290.1390000000001,"endTime":1295.039,"body":"almost like takes you away from friends"},{"startTime":1295.039,"endTime":1296.929,"body":"and family sort of."},{"startTime":1296.929,"endTime":1299.078,"body":"Do you have any thoughts about that?"},{"startTime":1300.131,"endTime":1304.911,"body":"I do have a lot of thoughts about that"},{"startTime":1300.131,"endTime":1304.911,"body":"because for me it doesn't it really"},{"startTime":1304.911,"endTime":1311.611,"body":"doesn't it doesn't take any energy it's"},{"startTime":1304.911,"endTime":1311.611,"body":"just something I do anyway right I track"},{"startTime":1311.611,"endTime":1316.791,"body":"my food I like tracking food I want people"},{"startTime":1311.611,"endTime":1316.791,"body":"to know as well that I I make a point of"},{"startTime":1316.791,"endTime":1321.971,"body":"moving my clients away from tracking right"},{"startTime":1316.791,"endTime":1321.971,"body":"and then right because I want them to do"},{"startTime":1321.971,"endTime":1324.923,"body":"without also that's part of what we do"},{"startTime":1325.507,"endTime":1329.596,"body":"But there are people, including myself,"},{"startTime":1325.507,"endTime":1329.596,"body":"who like tracking for the most part,"},{"startTime":1329.596,"endTime":1332.853,"body":"especially when you're not at maintenance,"},{"startTime":1329.596,"endTime":1332.853,"body":"right?"},{"startTime":1333.5420000000001,"endTime":1336.222,"body":"To be honest with you, even at"},{"startTime":1333.5420000000001,"endTime":1336.222,"body":"maintenance, I'm mostly track."},{"startTime":1336.222,"endTime":1339.202,"body":"So it's really just adjusting amounts."},{"startTime":1339.722,"endTime":1342.5420000000001,"body":"Hey, when I have my breakfast, it's just"},{"startTime":1339.722,"endTime":1342.5420000000001,"body":"fewer oats."},{"startTime":1342.5420000000001,"endTime":1347.182,"body":"If I have my lunch, it's like one wrap"},{"startTime":1342.5420000000001,"endTime":1347.182,"body":"instead of two, or maybe a slice of bread"},{"startTime":1347.182,"endTime":1349.732,"body":"less, a couple of potatoes fewer, you"},{"startTime":1347.182,"endTime":1349.732,"body":"know?"},{"startTime":1349.732,"endTime":1352.622,"body":"It's really not that crazy, but I do get"},{"startTime":1349.732,"endTime":1352.622,"body":"it."},{"startTime":1352.622,"endTime":1353.582,"body":"I do get it."},{"startTime":1353.582,"endTime":1356.3220000000001,"body":"So here's what I do, right?"},{"startTime":1357.102,"endTime":1359.046,"body":"Easter, we talked about this."},{"startTime":1359.046,"endTime":1362.266,"body":"And I should have said this actually at"},{"startTime":1359.046,"endTime":1362.266,"body":"that time, because you asked me, hey, are"},{"startTime":1362.266,"endTime":1364.1860000000001,"body":"you still cutting through Easter?"},{"startTime":1364.1860000000001,"endTime":1368.006,"body":"And I said, yes, and I did, but I had some"},{"startTime":1364.1860000000001,"endTime":1368.006,"body":"refeed days."},{"startTime":1368.366,"endTime":1368.9660000000001,"body":"Right."},{"startTime":1368.9660000000001,"endTime":1372.586,"body":"So this is one really cool tool that"},{"startTime":1368.9660000000001,"endTime":1372.586,"body":"people can use if they want to and need"},{"startTime":1372.586,"endTime":1376.326,"body":"to, especially if you're a couple of"},{"startTime":1372.586,"endTime":1376.326,"body":"months in maybe two, two months in"},{"startTime":1376.326,"endTime":1380.126,"body":"whatever, you can play with that to where,"},{"startTime":1376.326,"endTime":1380.126,"body":"Hey, you know what, let's actually go to"},{"startTime":1380.126,"endTime":1383.806,"body":"maintenance for a couple of days, take a"},{"startTime":1380.126,"endTime":1383.806,"body":"mini break and then continue."},{"startTime":1383.826,"endTime":1385.9460000000001,"body":"So that's one tool you can do."},{"startTime":1386.606,"endTime":1388.52,"body":"If I look at."},{"startTime":1388.52,"endTime":1390.77,"body":"And this goes for most of my clients too,"},{"startTime":1388.52,"endTime":1390.77,"body":"right?"},{"startTime":1390.77,"endTime":1395.16,"body":"When I look at my schedule, okay, which"},{"startTime":1390.77,"endTime":1395.16,"body":"meals do I have with my girlfriend,"},{"startTime":1395.16,"endTime":1397.56,"body":"family, et cetera, right?"},{"startTime":1398.1200000000001,"endTime":1399.8600000000001,"body":"Well, it's mostly just dinner."},{"startTime":1400.2,"endTime":1401.8600000000001,"body":"Now I eat five times a day."},{"startTime":1401.8600000000001,"endTime":1405.74,"body":"Okay, so four meals, I can do my own thing"},{"startTime":1401.8600000000001,"endTime":1405.74,"body":"basically."},{"startTime":1406.02,"endTime":1407.47,"body":"So my breakfast is the same."},{"startTime":1407.47,"endTime":1409.92,"body":"I changed it up, but it usually rotates,"},{"startTime":1407.47,"endTime":1409.92,"body":"right?"},{"startTime":1409.92,"endTime":1412.28,"body":"Same for lunch, et cetera."},{"startTime":1412.52,"endTime":1418.441,"body":"So four out of five meals is just taken"},{"startTime":1412.52,"endTime":1418.441,"body":"care of and it's just routine, right?"},{"startTime":1418.441,"endTime":1424.241,"body":"but then I leave enough room for that"},{"startTime":1418.441,"endTime":1424.241,"body":"fifth meal with enough carbs, fats,"},{"startTime":1424.241,"endTime":1429.681,"body":"protein, et cetera, so that I can kind of"},{"startTime":1424.241,"endTime":1429.681,"body":"base that off of what we feel like so that"},{"startTime":1429.681,"endTime":1432.621,"body":"I can still have the meal with my partner."},{"startTime":1432.961,"endTime":1437.911,"body":"Because as you know, we do Indian food on"},{"startTime":1432.961,"endTime":1437.911,"body":"Monday, because we really like that."},{"startTime":1437.911,"endTime":1439.681,"body":"So that's one of those meals."},{"startTime":1439.981,"endTime":1445.961,"body":"And I make it so that I adjust my day to"},{"startTime":1439.981,"endTime":1445.961,"body":"have plenty of room for that."},{"startTime":1445.961,"endTime":1446.816,"body":"Right?"},{"startTime":1447.368,"endTime":1453.708,"body":"and I do the same thing with like I said"},{"startTime":1447.368,"endTime":1453.708,"body":"Easter, other kind of dinners."},{"startTime":1453.708,"endTime":1456.508,"body":"I still had moments where we had burgers,"},{"startTime":1453.708,"endTime":1456.508,"body":"right?"},{"startTime":1456.508,"endTime":1458.028,"body":"We made some pizza."},{"startTime":1458.208,"endTime":1463.828,"body":"Those are a few meals over the course of"},{"startTime":1458.208,"endTime":1463.828,"body":"weeks, but still you can accommodate for"},{"startTime":1463.828,"endTime":1465.701,"body":"it and it's really not that bad I think."},{"startTime":1465.701,"endTime":1469.8210000000001,"body":"Right, so if I were to ask your girlfriend"},{"startTime":1465.701,"endTime":1469.8210000000001,"body":"like, did you notice that Johan was on the"},{"startTime":1469.8210000000001,"endTime":1469.981,"body":"cut?"},{"startTime":1469.981,"endTime":1472.247,"body":"She would be like, no, not at all."},{"startTime":1472.747,"endTime":1479.787,"body":"I mean, she noticed, but I was still"},{"startTime":1472.747,"endTime":1479.787,"body":"eating the usual amount during our"},{"startTime":1479.787,"endTime":1481.847,"body":"dinners, you know?"},{"startTime":1482.227,"endTime":1486.347,"body":"What I will say, okay, sometimes I would"},{"startTime":1482.227,"endTime":1486.347,"body":"add a little bit more salad, for example,"},{"startTime":1486.347,"endTime":1489.007,"body":"but I was just going super hungry at some"},{"startTime":1486.347,"endTime":1489.007,"body":"point."},{"startTime":1489.007,"endTime":1494.727,"body":"So like that was the main difference, but"},{"startTime":1489.007,"endTime":1494.727,"body":"yeah, that was really it for the most"},{"startTime":1494.727,"endTime":1495.461,"body":"part."},{"startTime":1495.461,"endTime":1500.621,"body":"Yeah, I think it's a big one to plan and"},{"startTime":1495.461,"endTime":1500.621,"body":"to make decisions ahead so that when"},{"startTime":1500.621,"endTime":1504.241,"body":"you're in the meal situation, you know"},{"startTime":1500.621,"endTime":1504.241,"body":"what you're going to eat and you don't"},{"startTime":1504.241,"endTime":1508.181,"body":"have a lot of emotional thoughts and"},{"startTime":1504.241,"endTime":1508.181,"body":"stress and fuss about it."},{"startTime":1508.181,"endTime":1510.261,"body":"You just do what you planned."},{"startTime":1510.501,"endTime":1517.141,"body":"Make room for the bigger, more happy meals"},{"startTime":1510.501,"endTime":1517.141,"body":"when you're together with people or your"},{"startTime":1517.141,"endTime":1518.261,"body":"family."},{"startTime":1518.461,"endTime":1522.451,"body":"And yeah, just make it work as best as you"},{"startTime":1518.461,"endTime":1522.451,"body":"can."},{"startTime":1524.422,"endTime":1529.202,"body":"So now you're finished with the cut and"},{"startTime":1524.422,"endTime":1529.202,"body":"obviously I saw some pictures on Instagram"},{"startTime":1529.202,"endTime":1531.662,"body":"looking strong."},{"startTime":1531.982,"endTime":1537.222,"body":"But what happens now because you've"},{"startTime":1531.982,"endTime":1537.222,"body":"obviously achieved great physique as you"},{"startTime":1537.222,"endTime":1538.982,"body":"were great before, you're great now."},{"startTime":1538.982,"endTime":1545.342,"body":"Is your goal to like maintain that low of"},{"startTime":1538.982,"endTime":1545.342,"body":"a fat percentage and muscle mass or like"},{"startTime":1545.342,"endTime":1547.069,"body":"where do you go from here?"},{"startTime":1548.172,"endTime":1549.992,"body":"Great question, I love that."},{"startTime":1549.992,"endTime":1554.482,"body":"So we need to understand that we are gonna"},{"startTime":1549.992,"endTime":1554.482,"body":"gain a little bit of body fat."},{"startTime":1554.482,"endTime":1558.392,"body":"If we're coming from super lean, right, we"},{"startTime":1554.482,"endTime":1558.392,"body":"are going to gain some."},{"startTime":1558.452,"endTime":1560.752,"body":"And usually we do."},{"startTime":1560.772,"endTime":1565.412,"body":"But our goal now is to stay as lean as"},{"startTime":1560.772,"endTime":1565.412,"body":"possible as we transition up."},{"startTime":1565.992,"endTime":1568.132,"body":"So I'm reverse dieting."},{"startTime":1568.372,"endTime":1572.772,"body":"And the way we do it actually this time is"},{"startTime":1568.372,"endTime":1572.772,"body":"slightly different to what I normally do,"},{"startTime":1572.772,"endTime":1574.332,"body":"which is kind of fun."},{"startTime":1574.332,"endTime":1575.3,"body":"But..."},{"startTime":1575.82,"endTime":1580.6000000000001,"body":"What we've done is jump halfway between"},{"startTime":1575.82,"endTime":1580.6000000000001,"body":"where I ended my cut, so calorie -wise,"},{"startTime":1580.88,"endTime":1581.18,"body":"right?"},{"startTime":1581.18,"endTime":1585.48,"body":"And my expected maintenance, and we're"},{"startTime":1581.18,"endTime":1585.48,"body":"just slowly stepping it up."},{"startTime":1585.48,"endTime":1587.3,"body":"Trying to train well, right?"},{"startTime":1587.3,"endTime":1591.96,"body":"My cardio went down to fewer times a week"},{"startTime":1587.3,"endTime":1591.96,"body":"and then 25 minutes, and we're gonna drop"},{"startTime":1591.96,"endTime":1593.02,"body":"it down to 20."},{"startTime":1593.02,"endTime":1595.68,"body":"So there's a few changes going on there."},{"startTime":1595.88,"endTime":1598.1000000000001,"body":"Steps are the same, by the way."},{"startTime":1598.4,"endTime":1604.8,"body":"But the transition now is the goal is to"},{"startTime":1598.4,"endTime":1604.8,"body":"go into muscle gain."},{"startTime":1605.068,"endTime":1610.738,"body":"The goal is to stay lean, but I mean, I"},{"startTime":1605.068,"endTime":1610.738,"body":"will gain some body fat, right?"},{"startTime":1610.738,"endTime":1612.378,"body":"That is just how it goes."},{"startTime":1612.378,"endTime":1615.868,"body":"And I think people sometimes think, hey, I"},{"startTime":1612.378,"endTime":1615.868,"body":"lost weight."},{"startTime":1616.1680000000001,"endTime":1620.568,"body":"I dropped down to, or in my case, like 83"},{"startTime":1616.1680000000001,"endTime":1620.568,"body":".5 kilos."},{"startTime":1620.568,"endTime":1623.128,"body":"I have to say exactly 83 .5."},{"startTime":1623.128,"endTime":1625.548,"body":"It's just not gonna happen, you know?"},{"startTime":1625.548,"endTime":1629.6680000000001,"body":"You're gonna restore your muscle glycogen,"},{"startTime":1625.548,"endTime":1629.6680000000001,"body":"which will make your muscles look fuller"},{"startTime":1629.6680000000001,"endTime":1630.9560000000001,"body":"as well, by the way."},{"startTime":1630.9560000000001,"endTime":1634.376,"body":"You're gonna have better energy, but just"},{"startTime":1630.9560000000001,"endTime":1634.376,"body":"more food in your stomach."},{"startTime":1634.376,"endTime":1637.476,"body":"Just a little bit more water with that,"},{"startTime":1634.376,"endTime":1637.476,"body":"right, in your system."},{"startTime":1637.476,"endTime":1642.056,"body":"So it's like, we are gonna see a bit of a"},{"startTime":1637.476,"endTime":1642.056,"body":"bump in on the scale and there is gonna be"},{"startTime":1642.056,"endTime":1646.236,"body":"a little bit extra body fat, but we can"},{"startTime":1642.056,"endTime":1646.236,"body":"stay pretty lean."},{"startTime":1647.909,"endTime":1651.289,"body":"Are you at all stressing about that?"},{"startTime":1651.289,"endTime":1657.589,"body":"Like going from super lean looking, super"},{"startTime":1651.289,"endTime":1657.589,"body":"athletic and then not doing so anymore"},{"startTime":1657.589,"endTime":1663.777,"body":"like when you're going back to more"},{"startTime":1657.589,"endTime":1663.777,"body":"maintenance based nutrition and training?"},{"startTime":1664.7160000000001,"endTime":1666.316,"body":"Not really."},{"startTime":1667.736,"endTime":1672.176,"body":"Because I don't really, so here's where"},{"startTime":1667.736,"endTime":1672.176,"body":"it's maybe a little bit double."},{"startTime":1672.536,"endTime":1676.316,"body":"Because obviously I've been cutting with"},{"startTime":1672.536,"endTime":1676.316,"body":"the goal of like being super lean and I"},{"startTime":1676.316,"endTime":1677.076,"body":"want to say lean, right?"},{"startTime":1677.076,"endTime":1678.336,"body":"That's not our goal."},{"startTime":1678.336,"endTime":1682.236,"body":"And it's very much almost like a case"},{"startTime":1678.336,"endTime":1682.236,"body":"study."},{"startTime":1683.532,"endTime":1687.532,"body":"But I also don't care about like being"},{"startTime":1683.532,"endTime":1687.532,"body":"absolutely shredded all the time."},{"startTime":1687.612,"endTime":1692.732,"body":"And anyone, to the listener, anyone who"},{"startTime":1687.612,"endTime":1692.732,"body":"you follow on Instagram, who looks"},{"startTime":1692.732,"endTime":1694.472,"body":"shredded year round, right?"},{"startTime":1694.472,"endTime":1697.8120000000001,"body":"It's either full of shit or they're on"},{"startTime":1694.472,"endTime":1697.8120000000001,"body":"steroids."},{"startTime":1699.012,"endTime":1701.032,"body":"That's just a fact, right?"},{"startTime":1701.032,"endTime":1702.262,"body":"And this is what people do."},{"startTime":1702.262,"endTime":1703.7920000000001,"body":"They get super, super lean."},{"startTime":1703.7920000000001,"endTime":1709.172,"body":"They book a bunch of photo shoots and then"},{"startTime":1703.7920000000001,"endTime":1709.172,"body":"they post those pictures across the whole"},{"startTime":1709.172,"endTime":1709.992,"body":"year."},{"startTime":1709.996,"endTime":1713.256,"body":"even though they might be in a muscle gain"},{"startTime":1709.996,"endTime":1713.256,"body":"phase actually gaining some body fat, but"},{"startTime":1713.256,"endTime":1716.056,"body":"they don't share that, right?"},{"startTime":1717.4560000000001,"endTime":1719.756,"body":"And steroids, like it's big, you know?"},{"startTime":1719.756,"endTime":1723.796,"body":"Again, I don't like bringing that up, but"},{"startTime":1719.756,"endTime":1723.796,"body":"it is something people do."},{"startTime":1723.796,"endTime":1726.076,"body":"And that is how you can stay super lean,"},{"startTime":1723.796,"endTime":1726.076,"body":"et cetera."},{"startTime":1726.076,"endTime":1730.056,"body":"But we're not gonna focus on that here,"},{"startTime":1726.076,"endTime":1730.056,"body":"but it needs to be brought up, because a"},{"startTime":1730.056,"endTime":1735.236,"body":"lot of like influencers or, you know,"},{"startTime":1730.056,"endTime":1735.236,"body":"models, whatever, do that."},{"startTime":1735.236,"endTime":1738.616,"body":"And it can give you a wrong idea of what's"},{"startTime":1735.236,"endTime":1738.616,"body":"realistic."},{"startTime":1739.0130000000001,"endTime":1742.913,"body":"Definitely do you think it's do you see"},{"startTime":1739.0130000000001,"endTime":1742.913,"body":"that with your clients that there's a"},{"startTime":1742.913,"endTime":1749.853,"body":"different difference in men versus women"},{"startTime":1742.913,"endTime":1749.853,"body":"on how they deal with like maintenance and"},{"startTime":1749.853,"endTime":1753.7730000000001,"body":"building and cutting and like The thoughts"},{"startTime":1749.853,"endTime":1753.7730000000001,"body":"that go into it."},{"startTime":1753.7730000000001,"endTime":1757.333,"body":"Is it harder for women in any way than for"},{"startTime":1753.7730000000001,"endTime":1757.333,"body":"men?"},{"startTime":1758.253,"endTime":1760.093,"body":"It's a pretty generalizing question."},{"startTime":1760.093,"endTime":1764.325,"body":"So it's hard to answer but of course women"},{"startTime":1760.093,"endTime":1764.325,"body":"we have like a"},{"startTime":1764.325,"endTime":1769.505,"body":"as a menstrual cyclist as well, a lot of"},{"startTime":1764.325,"endTime":1769.505,"body":"things go up and down in another way than"},{"startTime":1769.505,"endTime":1771.295,"body":"it does with you guys."},{"startTime":1771.295,"endTime":1778.545,"body":"So it is, I wouldn't say harder, but the"},{"startTime":1771.295,"endTime":1778.545,"body":"women physiology is a lot more complex."},{"startTime":1778.545,"endTime":1780.145,"body":"I guess I can say that."},{"startTime":1780.145,"endTime":1787.945,"body":"So in some way, for some women, it can be"},{"startTime":1780.145,"endTime":1787.945,"body":"harder to like, find sort of like a"},{"startTime":1787.945,"endTime":1793.573,"body":"balance because things change a lot for a"},{"startTime":1787.945,"endTime":1793.573,"body":"lot of women through a month."},{"startTime":1793.573,"endTime":1795.453,"body":"a week and a year?"},{"startTime":1796.46,"endTime":1807.2,"body":"I think, I don't think it's more difficult"},{"startTime":1796.46,"endTime":1807.2,"body":"necessarily, but I think there is, this is"},{"startTime":1807.2,"endTime":1815.54,"body":"maybe, I'm trying to see, I think this is"},{"startTime":1807.2,"endTime":1815.54,"body":"maybe more of like almost an experience"},{"startTime":1815.54,"endTime":1821.98,"body":"kind of thing to where, or a society kind"},{"startTime":1815.54,"endTime":1821.98,"body":"of thing, to where if we look at most"},{"startTime":1821.98,"endTime":1824.214,"body":"dudes I work with, man."},{"startTime":1824.556,"endTime":1827.756,"body":"and female clients, which is like the vast"},{"startTime":1824.556,"endTime":1827.756,"body":"majority, right?"},{"startTime":1827.756,"endTime":1831.296,"body":"Like I think 75 % of our people are"},{"startTime":1827.756,"endTime":1831.296,"body":"females."},{"startTime":1832.156,"endTime":1835.9560000000001,"body":"If we look just objectively, right, and we"},{"startTime":1832.156,"endTime":1835.9560000000001,"body":"don't want to generalize, but if we look"},{"startTime":1835.9560000000001,"endTime":1841.776,"body":"at our client base and what people have"},{"startTime":1835.9560000000001,"endTime":1841.776,"body":"done in the past, I would say the female,"},{"startTime":1841.856,"endTime":1847.94,"body":"right, the 75 % of our people in our"},{"startTime":1841.856,"endTime":1847.94,"body":"company, it's like..."},{"startTime":1848.044,"endTime":1852.444,"body":"they've definitely had way more focus on"},{"startTime":1848.044,"endTime":1852.444,"body":"weight loss."},{"startTime":1852.484,"endTime":1857.684,"body":"Sometimes people in the 50s, 60s, like"},{"startTime":1852.484,"endTime":1857.684,"body":"they did that for 20, 30, 40 years almost"},{"startTime":1857.684,"endTime":1860.164,"body":"where that was their main focus."},{"startTime":1860.164,"endTime":1861.604,"body":"You see?"},{"startTime":1861.604,"endTime":1867.424,"body":"So I would say in general, women, at least"},{"startTime":1861.604,"endTime":1867.424,"body":"the ones who come to us have had more"},{"startTime":1867.424,"endTime":1869.224,"body":"experience trying to diet all the time."},{"startTime":1869.224,"endTime":1872.864,"body":"There has also been this kind of pressure"},{"startTime":1869.224,"endTime":1872.864,"body":"from society and like the magazine that"},{"startTime":1872.864,"endTime":1874.234,"body":"you gotta be slim and all that stuff."},{"startTime":1874.234,"endTime":1875.924,"body":"And then there's all the crazy diets."},{"startTime":1875.924,"endTime":1876.9080000000001,"body":"Um,"},{"startTime":1876.9080000000001,"endTime":1880.4080000000001,"body":"If I even look at, you know, my family"},{"startTime":1876.9080000000001,"endTime":1880.4080000000001,"body":"members, you know, right."},{"startTime":1880.4080000000001,"endTime":1885.488,"body":"People always trying to do the new thing"},{"startTime":1880.4080000000001,"endTime":1885.488,"body":"and not seeing success with that."},{"startTime":1885.488,"endTime":1892.728,"body":"Whereas I do see most men, um, kind of"},{"startTime":1885.488,"endTime":1892.728,"body":"just, if I look at it now, like kind of"},{"startTime":1892.728,"endTime":1894.468,"body":"just accumulating body fat over time."},{"startTime":1894.468,"endTime":1898.748,"body":"And then it's like, okay, I got to do"},{"startTime":1894.468,"endTime":1898.748,"body":"something about it without that chronic"},{"startTime":1898.748,"endTime":1899.848,"body":"dieting kind of thing."},{"startTime":1899.848,"endTime":1900.728,"body":"But okay."},{"startTime":1900.728,"endTime":1901.452,"body":"So."},{"startTime":1901.452,"endTime":1906.5520000000001,"body":"Based off of that, I think it may be more"},{"startTime":1901.452,"endTime":1906.5520000000001,"body":"difficult sometimes to go into that eating"},{"startTime":1906.5520000000001,"endTime":1910.972,"body":"enough part, to do the reverse diet, to do"},{"startTime":1906.5520000000001,"endTime":1910.972,"body":"the maintenance phases, because it's a big"},{"startTime":1910.972,"endTime":1911.592,"body":"mental thing."},{"startTime":1911.592,"endTime":1917.8120000000001,"body":"It's like, I just had a call with someone"},{"startTime":1911.592,"endTime":1917.8120000000001,"body":"yesterday who kind of came to me kind of"},{"startTime":1917.8120000000001,"endTime":1920.182,"body":"depressed and was in a really bad place."},{"startTime":1920.182,"endTime":1922.8120000000001,"body":"And she actually didn't really believe it"},{"startTime":1920.182,"endTime":1922.8120000000001,"body":"was going to work."},{"startTime":1922.832,"endTime":1927.012,"body":"And we had to do a lot of mindset stuff"},{"startTime":1922.832,"endTime":1927.012,"body":"too, a lot of mindset work."},{"startTime":1927.5720000000001,"endTime":1930.652,"body":"But she's lost the weight."},{"startTime":1930.892,"endTime":1935.772,"body":"like crazy amount, I think like 15 % of"},{"startTime":1930.892,"endTime":1935.772,"body":"her body weight."},{"startTime":1935.972,"endTime":1937.532,"body":"She's not keeping it off."},{"startTime":1937.532,"endTime":1940.3120000000001,"body":"She's not way more positive and happy."},{"startTime":1940.3120000000001,"endTime":1943.512,"body":"And I told her too, like, you know what's"},{"startTime":1940.3120000000001,"endTime":1943.512,"body":"cool?"},{"startTime":1943.512,"endTime":1946.872,"body":"Like you're now in a place where you don't"},{"startTime":1943.512,"endTime":1946.872,"body":"have to do that anymore."},{"startTime":1947.992,"endTime":1952.612,"body":"You are not done with like the crazy, like"},{"startTime":1947.992,"endTime":1952.612,"body":"always trying to do all the diets, right?"},{"startTime":1952.612,"endTime":1957.8120000000001,"body":"But that transition, yeah, that transition"},{"startTime":1952.612,"endTime":1957.8120000000001,"body":"is difficult sometimes because it's"},{"startTime":1957.8120000000001,"endTime":1958.952,"body":"unfamiliar."},{"startTime":1959.596,"endTime":1963.816,"body":"Think about it, like if you've been trying"},{"startTime":1959.596,"endTime":1963.816,"body":"to diet for like, let's say 10 years or"},{"startTime":1963.816,"endTime":1965.736,"body":"even more, right?"},{"startTime":1965.876,"endTime":1968.576,"body":"Or even less, but like multiple years."},{"startTime":1968.916,"endTime":1973.536,"body":"Then all of a sudden that thing falls"},{"startTime":1968.916,"endTime":1973.536,"body":"away, something you've been so focused on,"},{"startTime":1973.536,"endTime":1974.746,"body":"that can be really difficult."},{"startTime":1974.746,"endTime":1981.136,"body":"And it can be scary also because that has"},{"startTime":1974.746,"endTime":1981.136,"body":"never been the focus until then."},{"startTime":1981.656,"endTime":1983.036,"body":"Like what is a reverse diet?"},{"startTime":1983.036,"endTime":1985.136,"body":"Like what do you mean we have to go to"},{"startTime":1983.036,"endTime":1985.136,"body":"maintenance?"},{"startTime":1985.136,"endTime":1988.526,"body":"Like, no, like we got, there's something"},{"startTime":1985.136,"endTime":1988.526,"body":"that's called eating enough."},{"startTime":1988.526,"endTime":1989.516,"body":"You know what I mean?"},{"startTime":1989.516,"endTime":1995.836,"body":"So I think long story short that's"},{"startTime":1989.516,"endTime":1995.836,"body":"probably why I see more females actually"},{"startTime":1995.836,"endTime":2001.136,"body":"having a harder time with that as much as"},{"startTime":1995.836,"endTime":2001.136,"body":"it's so important."},{"startTime":2001.573,"endTime":2005.373,"body":"I actually have one last question."},{"startTime":2005.373,"endTime":2008.413,"body":"I also have a podcast called"},{"startTime":2005.373,"endTime":2008.413,"body":"Trenningspodden."},{"startTime":2008.453,"endTime":2013.713,"body":"It's in Norwegian, so for you guys"},{"startTime":2008.453,"endTime":2013.713,"body":"listening now, I sound a lot cooler and"},{"startTime":2013.713,"endTime":2017.433,"body":"smarter in Trenningspodden because they're"},{"startTime":2013.713,"endTime":2017.433,"body":"a bit in Norwegian."},{"startTime":2018.093,"endTime":2021.493,"body":"But anyway, in Trenningspodden, we got a"},{"startTime":2018.093,"endTime":2021.493,"body":"question about something called food"},{"startTime":2021.493,"endTime":2021.953,"body":"noise."},{"startTime":2021.953,"endTime":2026.713,"body":"And I don't know if that's like a known"},{"startTime":2021.953,"endTime":2026.713,"body":"term, but I think everybody can like think"},{"startTime":2026.713,"endTime":2030.589,"body":"for themselves what it involves."},{"startTime":2030.597,"endTime":2036.997,"body":"And it's something I can see in my"},{"startTime":2030.597,"endTime":2036.997,"body":"clients, whereas working with nutrition in"},{"startTime":2036.997,"endTime":2041.557,"body":"the way that we're talking about here, for"},{"startTime":2036.997,"endTime":2041.557,"body":"some, gives them a feeling of"},{"startTime":2041.557,"endTime":2047.837,"body":"accomplishments, a feeling of positive"},{"startTime":2041.557,"endTime":2047.837,"body":"control, and they can finally take control"},{"startTime":2047.837,"endTime":2050.257,"body":"over their diet and get somewhere."},{"startTime":2050.857,"endTime":2055.497,"body":"But on the other hand, I also see that"},{"startTime":2050.857,"endTime":2055.497,"body":"some of my, for example, members in"},{"startTime":2055.497,"endTime":2059.9159999999997,"body":"Starkere, where you did this course about"},{"startTime":2055.497,"endTime":2059.9159999999997,"body":"nutrition,"},{"startTime":2059.9159999999997,"endTime":2063.276,"body":"They are a bit like, I can't go into this."},{"startTime":2063.276,"endTime":2069.3959999999997,"body":"I can't like start counting macros and"},{"startTime":2063.276,"endTime":2069.3959999999997,"body":"stuff because I know that it makes my head"},{"startTime":2069.3959999999997,"endTime":2070.3959999999997,"body":"spin."},{"startTime":2071.716,"endTime":2079.036,"body":"Have you sensed in some way that this cut"},{"startTime":2071.716,"endTime":2079.036,"body":"has created more food noise for you?"},{"startTime":2079.036,"endTime":2084.536,"body":"Like thinking more about food and just"},{"startTime":2079.036,"endTime":2084.536,"body":"having it take up a lot of space in your"},{"startTime":2084.536,"endTime":2088.381,"body":"everyday life and head in a negative way"},{"startTime":2084.536,"endTime":2088.381,"body":"in any way?"},{"startTime":2089.788,"endTime":2092.128,"body":"For me, no."},{"startTime":2095.268,"endTime":2099.488,"body":"Look, so I've been going through, I've"},{"startTime":2095.268,"endTime":2099.488,"body":"been doing this nutrition thing even"},{"startTime":2099.488,"endTime":2104.0480000000002,"body":"before coaching for over a decade now."},{"startTime":2107.8360000000002,"endTime":2113.156,"body":"I don't see it as, at least for me,"},{"startTime":2107.8360000000002,"endTime":2113.156,"body":"there's no additional noise or whatever it"},{"startTime":2113.156,"endTime":2113.3160000000003,"body":"is."},{"startTime":2113.3160000000003,"endTime":2116.636,"body":"I had some chocolate over Easter and"},{"startTime":2113.3160000000003,"endTime":2116.636,"body":"right."},{"startTime":2116.696,"endTime":2121.546,"body":"But it's something we need to work"},{"startTime":2116.696,"endTime":2121.546,"body":"towards, I think, to being in this place."},{"startTime":2121.546,"endTime":2124.996,"body":"Cause I do feel like for most people"},{"startTime":2121.546,"endTime":2124.996,"body":"that's not the case or I know that's the"},{"startTime":2124.996,"endTime":2127.436,"body":"case because that's my clients."},{"startTime":2128.196,"endTime":2130.736,"body":"But for me personally, no."},{"startTime":2130.736,"endTime":2133.096,"body":"I did get super hungry towards the end."},{"startTime":2133.096,"endTime":2135.556,"body":"I will say that, that kind of sucked."},{"startTime":2137.564,"endTime":2139.404,"body":"It is a big stressor on the body, right?"},{"startTime":2139.404,"endTime":2141.224,"body":"I wasn't feeling great."},{"startTime":2142.104,"endTime":2146.884,"body":"But when it comes to food, like maybe"},{"startTime":2142.104,"endTime":2146.884,"body":"being obsessed around food or whatever it"},{"startTime":2146.884,"endTime":2148.6240000000003,"body":"may be, like not really."},{"startTime":2149.204,"endTime":2153.564,"body":"But I do, I like that you brought that up"},{"startTime":2149.204,"endTime":2153.564,"body":"because I think it's a big thing, which"},{"startTime":2153.564,"endTime":2159.264,"body":"is, this is not even to sell coaching, but"},{"startTime":2153.564,"endTime":2159.264,"body":"this is why coaching is so important."},{"startTime":2160.129,"endTime":2163.629,"body":"because I have gone through that"},{"startTime":2160.129,"endTime":2163.629,"body":"experience myself too, and I know a lot of"},{"startTime":2163.629,"endTime":2167.969,"body":"our listeners are, maybe you yourself too,"},{"startTime":2163.629,"endTime":2167.969,"body":"to where you are trying to figure it out"},{"startTime":2167.969,"endTime":2173.949,"body":"by yourself, even if that is with my"},{"startTime":2167.969,"endTime":2173.949,"body":"articles or with whatever, podcasts,"},{"startTime":2173.949,"endTime":2177.049,"body":"blogs, or whatever you read or learn."},{"startTime":2177.629,"endTime":2183.189,"body":"Going through that by yourself is hard,"},{"startTime":2177.629,"endTime":2183.189,"body":"and having someone on your team who you"},{"startTime":2183.189,"endTime":2188.7690000000002,"body":"can just discuss things with is super key,"},{"startTime":2183.189,"endTime":2188.7690000000002,"body":"or having a community like your app,"},{"startTime":2188.7690000000002,"endTime":2189.857,"body":"right?"},{"startTime":2189.858,"endTime":2195.118,"body":"having that space where you can go in and"},{"startTime":2189.858,"endTime":2195.118,"body":"ask questions and get the support from"},{"startTime":2195.118,"endTime":2197.458,"body":"people or having a coach, right?"},{"startTime":2197.458,"endTime":2199.7780000000002,"body":"Going back and forth and working through"},{"startTime":2197.458,"endTime":2199.7780000000002,"body":"these kinds of things."},{"startTime":2199.7780000000002,"endTime":2206.038,"body":"That is super important because I do agree"},{"startTime":2199.7780000000002,"endTime":2206.038,"body":"and I was even thinking about this."},{"startTime":2206.038,"endTime":2209.978,"body":"I feel like we should probably like update"},{"startTime":2206.038,"endTime":2209.978,"body":"them at some point as well."},{"startTime":2209.978,"endTime":2215.738,"body":"Maybe for like next year or something"},{"startTime":2209.978,"endTime":2215.738,"body":"because I do agree that for"},{"startTime":2217.155,"endTime":2220.575,"body":"Although most people can benefit from"},{"startTime":2217.155,"endTime":2220.575,"body":"getting into tracking, for some it might"},{"startTime":2220.575,"endTime":2221.795,"body":"not be the right move."},{"startTime":2221.795,"endTime":2226.915,"body":"And then we might just focus on just the"},{"startTime":2221.795,"endTime":2226.915,"body":"foods, which by the way is also why we"},{"startTime":2226.915,"endTime":2232.255,"body":"created that first article, like building"},{"startTime":2226.915,"endTime":2232.255,"body":"the perfect plate, right?"},{"startTime":2232.255,"endTime":2237.6150000000002,"body":"Focusing on that, because even if you just"},{"startTime":2232.255,"endTime":2237.6150000000002,"body":"do that, following those foods, creating"},{"startTime":2237.6150000000002,"endTime":2243.065,"body":"your meal like that, that allows for a lot"},{"startTime":2237.6150000000002,"endTime":2243.065,"body":"of variety, right?"},{"startTime":2243.065,"endTime":2245.475,"body":"Because you can fill it in however you"},{"startTime":2243.065,"endTime":2245.475,"body":"want."},{"startTime":2245.475,"endTime":2247.875,"body":"There's no tracking involved yet."},{"startTime":2247.895,"endTime":2252.215,"body":"If most people do that for most of their"},{"startTime":2247.895,"endTime":2252.215,"body":"meals, it goes a long way already, you"},{"startTime":2252.215,"endTime":2253.148,"body":"know?"},{"startTime":2253.295,"endTime":2254.305,"body":"Yes, definitely."},{"startTime":2254.305,"endTime":2259.455,"body":"And that's why it was important for me to"},{"startTime":2254.305,"endTime":2259.455,"body":"include it because I definitely don't"},{"startTime":2259.455,"endTime":2261.5950000000003,"body":"think that everyone should track."},{"startTime":2261.935,"endTime":2269.075,"body":"But at the same time, I experience over"},{"startTime":2261.935,"endTime":2269.075,"body":"and over again how much more calm people"},{"startTime":2269.075,"endTime":2274.275,"body":"get when they get the knowledge and"},{"startTime":2269.075,"endTime":2274.275,"body":"experience for themselves."},{"startTime":2274.275,"endTime":2279.655,"body":"How much better they both feel and perform"},{"startTime":2274.275,"endTime":2279.655,"body":"when they do things right, whatever that"},{"startTime":2279.655,"endTime":2280.554,"body":"means."},{"startTime":2280.623,"endTime":2284.303,"body":"So even though it looks scary with like"},{"startTime":2280.623,"endTime":2284.303,"body":"numbers and stuff and it's not for"},{"startTime":2284.303,"endTime":2291.363,"body":"everyone at all I feel a lot of the food"},{"startTime":2284.303,"endTime":2291.363,"body":"noise goes away when you decide to like do"},{"startTime":2291.363,"endTime":2296.123,"body":"something about it Even if it's on your"},{"startTime":2291.363,"endTime":2296.123,"body":"own but of course if you have the"},{"startTime":2296.123,"endTime":2301.243,"body":"possibility it's super valuable to do it"},{"startTime":2296.123,"endTime":2301.243,"body":"with a coach that that's what I used you"},{"startTime":2301.243,"endTime":2306.244,"body":"and obviously that's why you you've used"},{"startTime":2301.243,"endTime":2306.244,"body":"the coach now, so Yeah"},{"startTime":2306.885,"endTime":2311.945,"body":"I think it's also the mindset going in."},{"startTime":2311.945,"endTime":2318.445,"body":"And I do notice this a lot, no offense,"},{"startTime":2311.945,"endTime":2318.445,"body":"with Norwegians, a little bit more."},{"startTime":2319.305,"endTime":2322.205,"body":"We have certain different ideas, right?"},{"startTime":2322.685,"endTime":2330.425,"body":"So I think when I hear those kind of"},{"startTime":2322.685,"endTime":2330.425,"body":"statements, and again, I'm not saying"},{"startTime":2330.425,"endTime":2332.505,"body":"everyone needs to track, absolutely not."},{"startTime":2332.505,"endTime":2336.07,"body":"But when I hear that, oh, I can't, right?"},{"startTime":2336.07,"endTime":2340.67,"body":"I always think like, hey, okay, why is"},{"startTime":2336.07,"endTime":2340.67,"body":"that already the case even though we"},{"startTime":2340.67,"endTime":2342.63,"body":"haven't gone into that yet?"},{"startTime":2342.63,"endTime":2346.4900000000002,"body":"Because we don't know yet, objectively"},{"startTime":2342.63,"endTime":2346.4900000000002,"body":"speaking, right?"},{"startTime":2346.4900000000002,"endTime":2350.21,"body":"We don't know, because we haven't done the"},{"startTime":2346.4900000000002,"endTime":2350.21,"body":"thing yet."},{"startTime":2350.21,"endTime":2355.77,"body":"So already, and this is just being"},{"startTime":2350.21,"endTime":2355.77,"body":"realistic, already before going into it,"},{"startTime":2355.77,"endTime":2360.57,"body":"we're already labeling it as difficult and"},{"startTime":2355.77,"endTime":2360.57,"body":"we're already saying this is going to be"},{"startTime":2360.57,"endTime":2365.15,"body":"obsessive, this is going to cost my focus,"},{"startTime":2360.57,"endTime":2365.15,"body":"my, you know, everything."},{"startTime":2367.111,"endTime":2369.811,"body":"this is gonna take away from my normal"},{"startTime":2367.111,"endTime":2369.811,"body":"life."},{"startTime":2370.551,"endTime":2376.391,"body":"Can we flip that maybe and think instead"},{"startTime":2370.551,"endTime":2376.391,"body":"of thinking, okay, what are all the things"},{"startTime":2376.391,"endTime":2378.531,"body":"that I have to give up, right?"},{"startTime":2378.531,"endTime":2381.571,"body":"What are all the things that are gonna"},{"startTime":2378.531,"endTime":2381.571,"body":"change?"},{"startTime":2381.571,"endTime":2384.651,"body":"Like, what's the good stuff you're gonna"},{"startTime":2381.571,"endTime":2384.651,"body":"get out of this?"},{"startTime":2384.871,"endTime":2387.811,"body":"Like what are all the positives?"},{"startTime":2388.451,"endTime":2396.511,"body":"Because I am still of the opinion that I"},{"startTime":2388.451,"endTime":2396.511,"body":"still think people need to try new things."},{"startTime":2396.646,"endTime":2398.726,"body":"and be open to new things."},{"startTime":2400.303,"endTime":2401.607,"body":"Yeah, definitely."},{"startTime":2401.607,"endTime":2406.327,"body":"it without going into it thinking of all"},{"startTime":2401.607,"endTime":2406.327,"body":"the things they need to sacrifice because"},{"startTime":2406.327,"endTime":2408.784,"body":"that's not the right way to go about it"},{"startTime":2406.327,"endTime":2408.784,"body":"you know"},{"startTime":2408.784,"endTime":2414.404,"body":"That's sort of like the wrong mindset to"},{"startTime":2408.784,"endTime":2414.404,"body":"enter a transformation phase."},{"startTime":2414.404,"endTime":2416.883,"body":"But at the same time, not everyone wants"},{"startTime":2414.404,"endTime":2416.883,"body":"to transform."},{"startTime":2416.883,"endTime":2420.824,"body":"For some people it can be enough just to"},{"startTime":2416.883,"endTime":2420.824,"body":"have a goal of a healthy lifestyle."},{"startTime":2420.824,"endTime":2424.004,"body":"And a lot of people can gain a lot by just"},{"startTime":2420.824,"endTime":2424.004,"body":"doing that."},{"startTime":2424.004,"endTime":2429.544,"body":"Not focusing on maintenance, gaining or"},{"startTime":2424.004,"endTime":2429.544,"body":"cutting, whatever."},{"startTime":2429.804,"endTime":2431.964,"body":"So yeah."},{"startTime":2433.104,"endTime":2436.844,"body":"Okay, so nice and cool to hear about your"},{"startTime":2433.104,"endTime":2436.844,"body":"cutting phase."},{"startTime":2436.844,"endTime":2438.448,"body":"Congratulations, Anna."},{"startTime":2438.448,"endTime":2442.5480000000002,"body":"Good job and congratulations on not being"},{"startTime":2438.448,"endTime":2442.5480000000002,"body":"hungry anymore."},{"startTime":2442.5480000000002,"endTime":2446.821,"body":"That must feel really nice to finally have"},{"startTime":2442.5480000000002,"endTime":2446.821,"body":"some more fur again."},{"startTime":2446.821,"endTime":2448.621,"body":"Yeah, it is good."},{"startTime":2448.621,"endTime":2450.001,"body":"It is good."},{"startTime":2450.641,"endTime":2452.541,"body":"Let's do this again."},{"startTime":2452.541,"endTime":2454.081,"body":"I know we will."},{"startTime":2454.921,"endTime":2455.921,"body":"Just got to wrap up."},{"startTime":2455.921,"endTime":2460.701,"body":"Do you have any updates coming up or"},{"startTime":2455.921,"endTime":2460.701,"body":"anything going on over there?"},{"startTime":2461.969,"endTime":2462.959,"body":"Thank you for asking."},{"startTime":2462.959,"endTime":2468.969,"body":"Currently 30 weeks pregnant, not doing any"},{"startTime":2462.959,"endTime":2468.969,"body":"cuts anytime soon."},{"startTime":2469.309,"endTime":2479.869,"body":"I'm actually relaunching my courses for"},{"startTime":2469.309,"endTime":2479.869,"body":"training when you're pregnant and training"},{"startTime":2479.869,"endTime":2481.729,"body":"after giving birth."},{"startTime":2481.729,"endTime":2484.479,"body":"So that will be launching during May."},{"startTime":2484.479,"endTime":2489.049,"body":"You can check out information about that"},{"startTime":2484.479,"endTime":2489.049,"body":"on pia -seber .no."},{"startTime":2489.049,"endTime":2490.129,"body":"Other than that,"},{"startTime":2490.129,"endTime":2496.409,"body":"as a business owner I'm just trying to get"},{"startTime":2490.129,"endTime":2496.409,"body":"ahead of time so that when I give birth in"},{"startTime":2496.409,"endTime":2504.709,"body":"the summer June July ish I can like take a"},{"startTime":2496.409,"endTime":2504.709,"body":"chill pill and yeah be a mom a mom of two"},{"startTime":2504.709,"endTime":2509.809,"body":"that's so crazy but yeah the pregnant"},{"startTime":2504.709,"endTime":2509.809,"body":"course and the training after birth is"},{"startTime":2509.809,"endTime":2516.852,"body":"probably my main focus right now in"},{"startTime":2509.809,"endTime":2516.852,"body":"addition to starkere and the trient."},{"startTime":2517.483,"endTime":2521.4030000000002,"body":"I'll make sure to link that also your"},{"startTime":2517.483,"endTime":2521.4030000000002,"body":"podcast because I mean we have a lot of"},{"startTime":2521.4030000000002,"endTime":2525.602,"body":"Norwegian listeners too you know so"},{"startTime":2521.4030000000002,"endTime":2525.602,"body":"although I assume that they are already"},{"startTime":2525.602,"endTime":2529.523,"body":"listening to your podcast but still I'm"},{"startTime":2525.602,"endTime":2529.523,"body":"gonna link it we'll link your website as"},{"startTime":2529.523,"endTime":2535.083,"body":"well and we'll link the the apps as well"},{"startTime":2529.523,"endTime":2535.083,"body":"of course but that's gonna be accessible"},{"startTime":2535.083,"endTime":2539.554,"body":"if you have your website so thanks again"},{"startTime":2539.554,"endTime":2542.015,"body":"Yeah, and thank you so much for sharing."},{"startTime":2542.762,"endTime":2544.5860000000002,"body":"Of course, I'll talk to you soon."},{"startTime":2544.753,"endTime":2546.033,"body":"Yeah."}]}