Fat loss series, episode 2 - Setting up my fat loss phase

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DISCLAIMER
The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
This podcast is not to be used as, or in place of, medical advice or dietary advice.
Please consult your health care professional before implementing any of the advice, information or protocols discussed in this episode.

Transcript

SPEAKER_03 0:09

Hello fam, welcome back to the pod. I am back today with GMOT. Hello, Gmod. Hi everyone, how's everyone going? Great start from you. Gmot reckons that last week we didn't start the podcast properly. We messed around. So we're starting more efficiently. Today I'm taking control. Um, we are back today doing episode two in the Fat Loss series, and I feel like today's the juicy episode because we're gonna talk about setting up the Fat Loss phase, which is what I feel like everyone wants to know.

SPEAKER_01 0:35

Yeah, and I also feel like we've done like a few episodes like this before, and I'm keen to like see what you might be doing differently these days.

SPEAKER_03 0:41

I feel like I am doing shit differently. So this is going to be yeah fun. So if you missed last week's episode, definitely go back and listen to it. We said that for the next 10 weeks, we're gonna do weekly apps where we just pretty much talk through my fat loss phase, which is cool. Last week we did the wrap-up of the muscle gain phase. So we did the 20-week muscle gain phase. We spoke about results, wrapping up what all that looked like. And now today we're gonna talk about setting up the fat loss phase.

SPEAKER_01 1:07

Exciting, exciting. Slow. So, yeah, for more context, guys, you need to watch last week. So then this week's makes even more sense. Oh, yeah, guys, go watch the YouTube. I know that we're all in the car listening right now, but go watch the YouTube.

SPEAKER_03 1:22

Please. It's not that big a deal. And so we also have put the QA box up. I think I mentioned this last week. We've got a QA form on the website where, like on the Eat Lack Ruby website, if people want to submit questions about the fat loss phase, you can do that about my fat loss phase. Little side note, people just love to swing by with questions about like help me with my nutrition. That's not the point of the form, guys. That's the point of the coaching business. The point of the form is questions about my fat loss phase. So we are going to, in the very next episode, we're gonna do a big QA because we got heaps straight away. Um, and so I thought it would be good timing to do like muscle gain wrap-up, fat loss setup, and then we can go into a big QA next week.

SPEAKER_01 2:04

Yeah, love it. I'm excited to ask. Guys, so send them through because I'm gonna be the one asking Rubs. So, whatever you want to know. Also, if your question you think it's dumb, it's probably not. Probably you're probably I know Ru's is probably gonna be like dumb next. No, I'm kidding. No, but probably your question and like a hundred other people are thinking too. So send them in.

SPEAKER_03 2:23

Yeah, and that's why I did it. Like, we haven't really done this before. Obviously, we've done the QA's on Insta, but I thought cool to just put it there because so many of my clients were hitting me with questions when I was like starting to get ready for the deficit. Um, and I feel like the other thing that's worth mentioning is obviously we're sitting here now in like week two of the deficit, but I'm not really gonna talk about like progress, results, anything like that until I would say like we'll do a QA next week. And then by the time we get to that next episode, we'll be like three to four weeks in. Yeah. If anyone has listened to any podcast episode, you'll know I'm always saying like you actually have to implement for a while first, guys, to see if it works. So sitting here right now, we're like eight days in. We're not really gonna talk about progress and results because she's been on a diet for eight days. Yeah. Like 20 weeks out of it, or really 20 years out of it. Eight days in it. Gotta give it a little bit more time. So I would say, yeah, around that like fourth week, we can start looking at progress, results, etc.

SPEAKER_01 3:21

Yeah, exciting.

SPEAKER_03 3:22

Slay.

SPEAKER_01 3:23

Well, let's talk about the elephant in the room, which is going to be not me for much longer. Anyways, unintentional elephant. Um, let's talk about the elephant in the room, aka the numbers. So you've just come off a surplus, which is we moved to 2,800 for the last 29. 2,900 for the last what? Yeah, like basically weeks.

SPEAKER_03 3:47

Yeah, two months. Two months? Okay. Yeah. I would say like average intake or was pretty much 3,000. Like, yeah, close to 3,000.

SPEAKER_01 3:55

Okay, cool. What are we dropping to eight days in? What have we been tackling?

SPEAKER_03 4:00

Yeah, so this is probably like you said before, am I doing things a little bit differently? I am doing things a little bit differently. There were a few questions that came through, and I thought, like, yeah, we'll answer those as part of this episode because it's really about like setting up the deficit. I feel like the first question to answer here, so many people ask, like, are you going to ease into it? Are you gonna like gradually drop your cows? People even word it as like, are you going to sit at maintenance for a while and then go to the deficit just so it's not so hard or so much of a shock? No way. Like, when we're on, we're on. Yeah. Totally. And I was literally talking to one of my clients yesterday, and she's unreal. She has done this whole year at maintenance and like pushing into that high end of maintenance, and she's gonna go into a deficit early August, probably around the time this app comes out. And she's such a good example of someone that I talk about, like having that really intentional time out of the deficit. I've spoken a lot on the podcast this year about like when we do that, then when we go into an intentional deficit, it's really positive. Like, I don't know if you've heard those converts we've had, G Mall, but I've said so much, like you get people that come around to this time of year and they're very like frantic, it's very negative, like, oh my god, I have to go on a diet kind of energy, versus someone who has really set up their year really intentionally to do like whether it's muscle gain, maintenance, et cetera. And you have that deficit scheduled. Like, I've had this scheduled for six months. Yeah, so many of my clients are the same. And I've just spoken so much about the fact that it's a very positive fat loss phase compared to that negative fat loss phase of someone being like, shit, I need to go on a diet. Yeah. Like that's such a you know, underrated thing. No one thinks about that. But we've spoken about that heaps this year. And anyway, I was talking to her yesterday, and she's kind of gonna go through the same thing. And I was saying all this to her, and I was just saying, like, I'm like chomping at the bit. Like when I was wrapping up this muscle game phase, I was like, just get me in that deficit. I was like a bull in a gate. Like, let's go.

SPEAKER_01 5:57

Like more from like a you want to see, like you just want to get start seeing some results, right? Like getting closer to like the end result of feeling shredded, or it's more like I'm over this phase.

SPEAKER_03 6:08

No, I would say it's more like I hate wasting time and wasting days. Like to me, if I was to say, like, you know, I was on 3,000 calors, I've dropped down, we'll talk about in a second. Well, we can talk about it now. I've pretty much dropped down to I'd say an average of like 1,700. Okay. But I'm doing like some slightly higher, some slightly lower. And we can talk about that in a second.

SPEAKER_01 6:28

That's like lower than I thought you would be.

SPEAKER_03 6:31

Yeah. And so literally coming down from 3,000 to 1700. So huge drop. And to me, I just think like if I was to say, oh, I'll do like two weeks at 2200 or 2000 or something before that, it's like, why? Like what would that be for? And for some people, like I just want to make it really clear. Some people like to ease into things, you know, whether it's for physical reasons, mental reasons, whatever. Like we all respond to things differently and tackle things differently. But to me, I literally just look at that and go, why would I do that?

SPEAKER_01 7:02

What if someone was to ask you the question of like, what if you drop down to 2100 and you actually saw a weight move?

SPEAKER_03 7:08

I feel like that's that's such a good question. And I feel like it ties in with so much I would talk about today. I have so much history of what works for me and what doesn't. So for me, I just don't think I would see fat loss. Like, I do want to see pretty clear, serious fat loss over the next two to three months. And we'll talk in some of these next few episodes about the difference between fat loss and weight loss. Like, I'm not looking at big weight loss, but like I'm I'm not in this energy of like, oh, I just want to like drop a little bit and be a little bit less fluffy. I'm like, no, I've just built some wicked muscle and I'm gonna show that shit off. Like I'm getting shredded.

SPEAKER_04 7:47

Yeah.

SPEAKER_03 7:48

And so I know, like, with different things I've done in the past, different um phases I've done in the past, I just think anything above 1900 just doesn't really get me, like doesn't get that fat loss happening the way I would want it to happen. And I kind of look at it from the angle of again, like I hate wasting time. And to me, you know, I spend like 21 months out of the deficit, three months in one. So this kind of ties in with everything that I was just saying. That's why I'm like chomping at the bit. That's why I'm like, let's go. Because it's just like I hardly ever do this. I'm so ready, like mentally, physically, everything. I'm so ready to do it. And it's just like I want to absolutely make the most of those three months, and then I want to get absolutely like get the hell out of there. Yeah. So to me, it's like random weeks, kind of maybe chipping away at fat loss, maybe need to push it. That just doesn't appeal to me. Yeah. And like I said, for some people it does. Like I literally work with clients where just based off some of the things they say, I'm like, it's not the best fit for you to go hard. Let's ease in. Like you're just the type of person that would benefit more from easing in. I'm just the type of person that benefits from like going all in on this goal, then getting the hell out of there, going all in on the other one. And I just think like knowing that mentally that's how I operate, but then also looking at the fact of like, like I said, physically, I have spent 21 months out of the deficit. And a few people asked questions about like, you know, energy availability and like things like that, you know, aggressive dieting. We'll talk about that in the Q ⁇ A next week, but it really does tie into this factor of like, I've literally just spent 21 months out of it. Like I'm spending three months in it, so I'm gonna like rip into those three months.

SPEAKER_01 9:35

And prior to the surf plus, sorry, we probably should have touched on this last week, but prior to surplus, we were just in maintenance.

SPEAKER_03 9:40

Yeah, like I spent all of 2025 at maintenance. We like if you remember, I did that last deficit, similar time in 2024. Yeah. Yeah. Before we did our the last shoot that we did and stuff.

SPEAKER_01 9:53

And then we went into a muscle gain and then we went to maintenance? No, so we went to maintenance and stayed there for 2025.

SPEAKER_03 9:59

Yeah, so went to maintenance for like over a year. Yeah. And then did the last like five to six. And did you actually maintain like you were chilling? Yeah, I just hung pretty much like around that sort of 63, 64-ish mark mark.

SPEAKER_01 10:13

Okay. Yeah.

SPEAKER_03 10:13

Yeah.

SPEAKER_01 10:14

So talking about weight specifically, do you have a weight goal in mind?

SPEAKER_03 10:19

No, not at all. Okay. And I'm actually, should we talk about this today? I yeah, I don't know. Do you want to touch on this today? Well, I'll I'll give like, well, what do they call it? A um like a teaser? Yeah. Yeah. Yeah, yeah, yeah. So I've actually decided that I'm not going to take weight at all for the whole fat loss phase. And we can talk about that next week.

SPEAKER_01 10:37

Okay. I'm intrigued.

SPEAKER_03 10:39

Yeah, and that will be good because there were a few questions about like, you know, what would you look for on the scale in terms of when to change things and stuff. So I'll be able to do that.

SPEAKER_01 10:48

And I'll be interested to see like what you're scaling as success.

SPEAKER_03 10:51

Yeah, yeah, because there was a lot of questions around that.

SPEAKER_00 10:53

So we I mean not scaling, um, yeah, like what are you using to assess and yeah, assess your success, yeah.

SPEAKER_03 10:59

Yeah, yeah. So heaps of questions around that. So I will talk about that next week, but I'm not gonna be able to. Sorry, guys. May wait. My fault.

SPEAKER_01 11:05

What's the word I'm looking for where people do like um like no, it might be um on the internet where people Oh, oh, um, um, um, um, um, clickbait. Yes!

SPEAKER_03 11:25

Iconic from you. No, I feel like it's yeah, clickbaity vibes. Yeah. Oh, yep. So people saying, Are you gonna ease in? Yeah, no, I'm not. So then I feel like that probably segues into the targets, what the targets will be.

SPEAKER_01 11:38

Yeah, so you're yeah, more like um, okay, okay, yeah, okay.

SPEAKER_03 11:42

So I like I said there, I feel like it's gonna be an average of around 1700, but this is the other big thing I'm doing differently. I'm not gonna track it because I can literally count calories in my head. I count calories all day every day. Yeah. Actually, just can't be bothered. We can talk about that a little bit more, but if we kind of look at the numbers side of things first, I know that for me, that real effect if fat loss happens around that sort of 1600 to 1700 mark. I would like to think that with the bit of extra muscle I have on my frame, I can nudge up towards that 17.

SPEAKER_01 12:16

I was thinking, I was like, surely this is the most muscle you've had on you.

SPEAKER_03 12:19

Yeah, I mean, like I don't know in terms of like haven't had a DEXA or anything, but I think definitely like I'm holding it'd be close to the most, if not the most.

SPEAKER_01 12:29

Okay, yeah. So it's like it could possibly be. Like obviously you're only eight days in. So, you know, another two weeks from now, it could, you could be like just absolutely just shredding weight off you. You could be done. Three weeks and he's done.

SPEAKER_03 12:40

Wrap it up, boys. Um, yeah. So just knowing like knowing from so many phases I've done in the past that I do see that real fat loss kick in around 16 to 1700. I'm just going to average on like the higher end of that, the 1700, yeah, with the thought process of surely that bit more muscle is gonna help me get it at that 1700. Does that make sense?

SPEAKER_01 13:04

Yeah, and then assess from there, obviously.

SPEAKER_03 13:06

Yeah, yep. And then in terms of doing that, I feel like my food is so insanely robotic at the moment. It even was towards the end of the surplus. I mean, it has been for like a decade.

SPEAKER_01 13:17

Yeah, I was gonna say, like, you're not really one to eat for like mix it up and do recipes and stuff. I don't know how people can be bothered. Is eating to survive and feel her training and take off my nutrients. I don't want to say not to enjoy, but like you're definitely a survival eater, not like a um curious, you know, creative in a way. Like throwing spices in the pan and like, yeah, no, that's not happening. That's so funny. She is the most sorry, sidetrack, but like she is the most type A efficient human being I have ever met in my life. And it does not matter if it she's like the like you're a little bit less these days, but like the most minimalistic person. It's like all functional. Everything she owns is functional. If it does not have a purpose, get it the f out of here.

SPEAKER_03 14:08

That's actually so true.

SPEAKER_01 14:10

Except for one time. Can I tell them about the Buddha? I've never known the Buddha's still out there on the stool. Ruth has like in her house everything is functional. It's not necessarily like, you know, art on the wall or anything. There's like 30 marathons that he's doing for the year. No, there's nothing. And there's this, there is one piece of decor in the house, and it's a Buddha that faces the door for good luck. And I picked him up when they're just like, don't touch the Buddha.

SPEAKER_03 14:35

I am actually so randomly superstitious.

SPEAKER_00 14:37

Yeah, I know. Like someone who is so logical, like that is such a superstitious thing to have. Yeah.

SPEAKER_03 14:43

It's a I'm actually the sort of person, you know, I don't know if you know when people, when you like bump your elbow and then people say you have to bump the other one every time. Every time. Oh god.

SPEAKER_01 14:51

Like if I was to keep my elbow on there right now, I'm just that casually get the other one. It's so funny. Or like same undies if you're like playing a sport or something. Jeez, I've never thought of that. Yeah. Okay, well, maybe just me. Okay. Everyone out there, who wears the same undies when you want to win?

SPEAKER_03 15:07

But yes, anyway, I don't know how we got here. Um, we're talking about sim um being organized, functional food. Off. Yeah, simplicity in her food. We're actually talking about food, believe it or not. Yes. Yes.

SPEAKER_01 15:17

It's giving simplistic and practical and works.

SPEAKER_03 15:21

Yes. And so what I'll be doing with my food, we were gonna talk about sort of like day of eating, so we can do that now. Literally, what I'm gonna be doing with my food is I've been making my own coffee. Since I did my shoulder, I've been making like my collagen coffee because collagen was so good for my injury, but actually just absolutely love it. Just like the taste of it as well. Yeah, and at the same time, I don't know if Maca's changed their coffee. I mean, you know, I was obsessed with Maca's skinny mocker. Like, to the point where it was like reshedger the work meeting because I haven't had my mocker yet. And so Maccas changed their mocker, I'm pretty sure. At the same time, yeah, it's it just wasn't as good.

SPEAKER_01 15:58

It would be such a good side quest for you to like do like an eat like ruby mocha powder. Oh my god. Like protein eat like ruby mocha powder.

SPEAKER_03 16:05

But anyway, I at the same time I got onto like the chocolate collagen coffee and I just absolutely love it. So that got way too much airtime, but I make that every day. That's about 150 cal. I have a I don't know if yep, usually, depending on like what time I'm training and stuff. But my foods for the day will be that. Some people say rogue be, some people say rockaby, you know the I'm a rockabee girl. Like I say that. I don't know, but whatever you want to call it, one of their protein smoothies every day, mostly for the calcium. If people haven't noticed, 80, I mean 830 milligrams of calcium in those drinks. That's iconic. Yeah. Like skim milk has about 300. So yeah, they're great. If you're trying to get calcium up, those are unreal.

SPEAKER_01 16:50

Wow.

SPEAKER_03 16:51

Um, and then obviously they have that good hit of protein as well. So I love those and they taste good.

SPEAKER_01 16:55

Yeah, you're a big calcium gal. Always.

SPEAKER_03 16:57

So I have one of them every day. So that's another 250. The one that I have is 250. So right now we're at 400 calves. Then I have eggs on toast, which pretty much comes in at 400 as well. Yeah, which we're cutting down to two eggs. Yeah, two eggs. Two on the two slices of the high iron bread. We all know she loves the high iron bread. Um wonder white high iron. Yeah, the whole meal white.

SPEAKER_01 17:19

You got me onto that.

SPEAKER_03 17:19

Yep. Um, I got so many people onto that. When I spoke about it on the pod, the amount of people that sent it to me, I was like, we should have hit up Wonder White. Yeah, I know. I can never buy it.

SPEAKER_01 17:27

Guys, stop it.

SPEAKER_03 17:29

Literally. So that meal, it's literally like two eggs, toasts, a little bit of do like kimchi, a few other things with that. And that comes in around 400 cals.

SPEAKER_01 17:36

Right, 800?

SPEAKER_03 17:37

Yep. Eat like Ruby Bowl, which I adjust to be 400, pretty much 400 cals. So we're at 1200. And then a dinner that is around 400 as well. And I pretty much just pick a handful of dinners from like our simple meals books, which will just be either like steak and veg with like a gravy or taco bowl. Um, like sandwich, wrap. Well, not for dinner. Really? Okay, we've got rules about sandwich and wrap for dinner. No, don't do sandwiches and wrap for dinner. Um, always pretty much do red meat every single day. Like I am just a big red meat fan. Um really? You eat red meat every single day. Yeah, yeah. That's not nutrition advice. A lot of doctors will tell people not to do that. But just personally, I'm just all about that iron life. I love that. Um, so pretty much, yeah, some sort of steak and veg, steak and salad, sometimes spud light, um, taco bowl, yeah, just anything like that. I've just got a few kind of like staple meals. I'll post some of them on Insta when we drop this up. Um, but again, keep that around 400. So now we're at 1600. And then this is where I'll differ. If it's a rest day, I might not have anything else. So that could be it. I was about to ask, like, are you just like lining your meal up with a for pre-training? Yeah, so um rest day might not have anything else. When it's like an upper body day, probably just have like a pre-training banana. And then on the on leg days, like I get so hungry when I'm training legs. So normally I'll do like two bits of toast and something else with that. So then the leg days would probably come in around like 1900, the rest days would come in around 16. Gotcha. So the days, depending on yeah, like how that kind of ends up falling, would be anywhere between sort of like 16 to 19.

SPEAKER_01 19:26

Yeah, so but if we were to like, I'm getting the calculator out, average it out. But yeah, so for the gals at home, if we were to average out 1700 over seven days, it's 11,900 calories. So as long as you're eating 11,900 calories over the week, she gets it, you will have your fat loss.

SPEAKER_03 19:43

She has learnt it. Yeah, and then obviously the big thing I said in there is I'm not tracking it because as we can just see, I literally added it up in my head like that. And like we've said, I I won't mix that up. The only thing I'll mix up is the dinners, but I've got those handful of dinners that I make the same way every time. So I know they come in around 400. And then again, I'll mix up the pre-training, but again, I can just be like, okay, so some of those days will be 19, some will be 17, some will be 16. Again, I know exactly where my average is gonna fall. I won't stray from any of that. I was about to ask you, like, like that'll be that will be it for the next 10 weeks. I just won't care.

unknown 20:23

Okay.

SPEAKER_01 20:24

So that was literally gonna be my next question. Like, obviously, you've done so much content around like eating out when you're in a deficit and not missing out and making good choices and things like that. Will have you just kind of like, especially like I think the girls with you know, a girlfriend or husband or whatever. Yeah. Um, obviously you and Shaq live such health-focused lives, but for the people that you know have partners that don't necessarily, you know, we all have we all know the guys out there that can eat whatever they want and they just like look in banging shape, right? We all know that. So like some of us date them. Yeah.

SPEAKER_03 20:54

Have we seen my he looks like a bonds model at the moment?

SPEAKER_01 20:57

Yeah, no, he does. It's a wild guy's veins. So, do you and Shaq kind of make the decision for the next 12 weeks that you're just like locked in, or will you still like because you guys will get like pizza sometimes, or like if if the footy's on, you'll get like a burger or something like that. Yeah. How are you navigating that? Like just normally, or are you just locking in for 12 weeks?

SPEAKER_03 21:17

Yeah, good question. So, first of all, like I will always have that conversation with him or be like, this is what I'm doing. Where on he did it at the start of the year, like he did his deficit, and so we don't do anything like we won't get takeaway, we won't do, we won't have meals out or takeaway for no reason. Yeah. So if we then come up to something where it's like we're going out with other people or it's you know, I've got a birthday or whatever, I will literally just always do like the steak and veg. Like out. Yeah, yeah, yeah. Yeah. So I won't, like, I won't do takeaway at all in that time. Um, so it's just making good choices, you're not putting yourself on lockdown. Yeah, nah. No. So and it it is a good time because Shaq's got like a fair few events in that time as well, especially in like this first month. He's got his events, so that's easy because even though he he won't be eating. The same way I am. He won't be wanting to like get takeaway and do random things. Like he's a takeaway before marriage. Yeah, we've spoken about this on I feel like we spoke about this way back in the day with my deficits and his events and stuff. Shaq is, you know, a 90-something kilo human being that trains for hours a day. And even right now, like he's carbloading right now for the Sunny Coast Mara. And his lovely wife makes all that food and shops for it and does it all. So I weigh out, I literally weigh out 160 grams of Fruit Loops for him in a carbload. So I think even though people look and they go, like, oh, it's you know, it's easy for Rubes because Shaq's on the same page and athlete husband, it's like you guys are aligned always. But yeah, but it's like what like for Shaq to be quote on track right now is literally a kilo of carbohydrates a day. It's just nuts. And it's coming from Fruit Loops, bagels, biscolf. Yeah, yeah. So even though he's like, quote, dialed in, very different types of dialed in. Like there's Fruit Loops and Biscolf everywhere. But I feel like that comes back to what I was saying before. Like, to me, it's just like we're on.

SPEAKER_01 23:18

Like we I was about to say, I think one thing can you see mentality? I think where people will be like, yes, obviously he's dialed in in a different way because his goals are different right now, so his calories are like double yours. I think where where he is, well, you know, here we go. Like, big shout out to Shaq, where he is so supportive is he isn't like he can get those calories from GYG if he wanted to, but it's kind of like that is so yeah, disrespecting kind of like where you guys are aligned for that period of your life where it's like, yeah, he could get all those calories from GYG. It's a lot harder for you to get your calories from GYG. Yeah, yeah, yeah. Um just sounds kind of like and also like kind of committing to the boring option of making dinner instead of Yeah, yeah, yeah.

SPEAKER_03 24:11

And I say that to him all the time. Like, I I just say to him, these are my goals, this is what I'm doing. I'll say to him, like, I don't want to have takeaway, I don't want to eat out just randomly, you know, I don't want it to spend, oh, Friday night, let's get GYG. Like, that just doesn't make sense for my goals right now. But if you want to make pizzas or you want to do your thing, like do what you want, but just just know like this is what I'm doing. And don't, and he would never, like, he would never be like, oh, but like, like, should we just get GYG? Like, he's just not like that at all.

SPEAKER_01 24:39

Yeah. So you've got to have people around you like that, which is a whole actual different conversation, to be completely honest, because I feel like we've had this over the years in the pod. Here and there, where it's because it's like it does, it does affect like your hundred percent your motivation when it's you are who you're around, right? Yeah. So like when you've got people around you who and I have a rubber arm, I am the worst for it. Like, I I have the biggest rubber arm. If if Tommy's saying, let's get GYG, we're on.

SPEAKER_03 25:09

Don't say that to me. Stop what you're doing, let's go.

SPEAKER_01 25:11

So, yeah, so I feel like a lot of people could be like, yeah.

SPEAKER_03 25:13

And to me, I feel like I feel like we've gone so hard on the GYG combo. So it's worth mentioning because you can absolutely fit some of these things into your deficit. And even a bit of a mindset that I have, I have a very passionate mindset about like nutrients and stuff. So when I think about, you know, say eating 1600 calories, to me, I'm just like, no way would I spend 500 on GYG. Like I just do because there's such like, you know, you're getting such little for that, those 500 cals. Whereas like when I'm on 3,000, it's like, yeah, spend 500 on that too easy. We've got 2,500 to play with. So it's just different things like that at times. And also in the initial weeks, that's really important to me as well. Like if we hit a point where, you know, I've been in this for like six to eight weeks, and I'm just like, oh, like this weekend, let's get grilled or let's get GYG or something. Like, I'm always happy to do those things. But again, I'm like, this is just the time that I want to rip in. Yeah. So totally it's just, yeah, it's just like doesn't make sense. Why would I do that? Like, I can do that for the other 21 months of the two years. Yeah.

SPEAKER_01 26:18

It's not actually a practical thing, it's not actually like a logistical thing for you. It's such a mindset. Yeah. Like you're so strong in your mindset to get in and get out. Be aggressive, get out.

SPEAKER_03 26:27

And so many people, I mean, we can talk about this in the next episode as well, because so many people were asking about like, but how do you deal with hunger? And like honestly, I'm not trying to sound like a wanker or anything, but my mindset is like, bring it the F on. Like, I'll just embrace that shit. When that hunger kicks in, I'm like, let's effing go. Like, this means we are on. But I credit that hugely to, like I said at the start, spending so much time out of the deficit. Everything's very intentional. So I'm not sitting there going, like, oh my god, poor me. Like, I'm back in a friggin' deficit and I'm so hungry. I'm so sick of being hungry. Yeah, first of all, no gun to my head. But it's just like it's so intentional. And we know that that's part of the process. So there's no element of me going, oh my god, like why is this happening? It's like, no, I know why this is happening because I've put myself in a friggin' aggressive deficit.

SPEAKER_04 27:17

Yeah.

SPEAKER_03 27:18

Yeah. And I feel like the other big thing in there that I mentioned is that I won't be tracking it. And I feel like a lot of people will just be like, oh my God, you tell us to track and whatever. Um, I feel like the thing we need to look at here is I think so many of my girls are in a similar position as well. And I think that's why it's cool to have this combo. If you've been doing this for so long, like I have, we have to remember that like our results are not dependent on hitting an exact number. Our results are dependent on consistently falling into that position we need to be in for the goal that we have. So for me, like consistently falling into that deficit consistently enough, long enough over enough time to get the result that I want. Yeah. I know how to do that without the numbers. If we think about someone who is trying to find their deficit for the first time, maybe they've dabbled in it a little bit, maybe they've never really had successful fat loss through flexible dieting, we don't know that for you. So we have to have periods of working that out, whether it's through actually tracking, whether it's through meal plans or whatever. But that's why I always say to people like, if someone comes to me and they haven't had too much success with this stuff, and then you just are like, oh, I'll just add it up in my head. Well, how do we know that you're adding it up? Right? How do I know how you're adding it up? Like you're kind of coming to me to help you create the plan, assess the data, find out all this stuff for you. So the tracking and all of that has a place when we're in that position. Does that make sense? And so I think that just depends on really where you're at in your journey or whatever we want to call it, is like I said, for so many people, like every other deficit I've done in the past, every single thing was tracked perfectly. Every day was tracked out. But right now, and I say this to so many of my girls, if I was to track right now, I would track one day and then I would do that whole thing in the apps where it's like copy day to the next day, copy day to the next day. So even for heaps of my girls, I say to them, even plan like your Monday or whatever, like plan one day in your app. And if you know you're gonna eat those same foods, like especially people that have full-time jobs and they meal prep and they do all this thing.

SPEAKER_01 29:22

Yeah, like not everyone has the time to like whip lunch up during the day.

SPEAKER_03 29:25

It's like it has to have, you have to have a system. And so many people are repeating things, at least, you know, across the week. And so I always say to my girls, like, if you plan that one day, and this is where, you know, when you're in, when we're in ongoing coaching or whatever, if I see like, yeah, you've planned Monday and then I speak to you on Friday, I'm just straight away gonna go, I'm assuming what you did on Monday, you did for the rest of the week. And they're like, Yeah, I did. I actually just couldn't be effed logging every individual thing into an app. And it's like we don't have to when we're at certain points. And and equally there are times where, like I said, tracking every single thing and really dialing in is the best approach. So can't stress enough, like neither is right or wrong, but I just think I'm definitely at that point. Like we just heard me literally add it all up. And because I don't mix it up, you know, if you're someone who wanted to do brand new recipes and stuff every week as part of your fat loss dates, go off, have a ball. But it's a lot of brain power. And again, you're gonna need to just make sure that it adds up in the way you need it to for the goal that you have. So if you don't have the ability to add up all these brand new recipes in your head, we need to add them up somewhere if you want to be on point.

SPEAKER_01 30:33

100%. And you might even find like that that creativity of like, you know, you've got seven, say your goal, say your calories are 1700 and it's like you're gonna make different meals up every day to eat. Some people love it. Unreal, make it as fun as possible. Like it's gonna be like a time where you're like locked in, so you may as well make it enjoyable. But yeah, a lot of us don't have the brain capacity or power to be like, have something and it's also expensive. You're eating something different every single day, girl. Your Coles bill's gonna be like $400 that week.

SPEAKER_03 31:03

Look with an eye, man, it'll be $600. Um, but honestly, and and I have some people, and I think we'd have heaps of listeners who love that. It's like their Sunday is like, I'm gonna find a bunch of recipes on Insta, I'm gonna meal prep them, I'm gonna add them all up. Like, if you enjoy that and that sets you up for a solid week, literally like a goal.

SPEAKER_01 31:24

Yeah, can't recommend it if you've got to keep the system in place or else you'll end up not seeing results and then you get discouraged.

SPEAKER_03 31:30

So you gotta keep that like you just want to make sure that like what however you're doing it, if you're someone who's like, I want a definite result, you want to know that whatever system you've chosen is definitely adding up the way you need it to for the week.

SPEAKER_01 31:44

Yeah. Obviously, maybe having a pre-training snack for upper body, which would be a little banana.

SPEAKER_03 31:52

I just want to intercept because people will jump on that. I will always have a pre-training, but just depending on what it will be.

SPEAKER_01 31:58

Yeah, so for uppers, right now you you would probably opt for a banana, but then obviously for lower body being like you get quite hungry during those sessions. Are you just gonna line it up on the back end of lunch, on the back end of brecky? Like, what is kind of your goal there? I always struggle with like oh wait, you kind of you kind of talk actually She's like patting me on the shoulder. Oh no, you actually touched on this. You were gonna have like two pieces of toast and something on a higher calorie day at like 1900 and then you're Yeah, I did. Yeah, so I'm just confused. No, that's that's fine.

SPEAKER_00 32:28

But when I you said this already.

SPEAKER_03 32:30

Yeah, so when I train upper body, like if we think about last week, I was mentioning all that shit with my shoulders. So upper body, for my goals and the way I'm training it, it's just not it's not like an ass kicking. Yeah, yeah, yeah. I'm not fried from that session. So when I train legs, I hit a point halfway where I'm just like, kill me now, and also I'm starving. Like and so for upper body, yeah, like I can literally just have a banana and happy days. And then for legs, I normally do that white bread, like two bits of white bread, bit of jam.

SPEAKER_01 33:00

Yeah, no, you did touch on this, and that's when we got into like the whole thing. Yeah, sorry.

SPEAKER_03 33:05

Um, some a lot of people did ask because I was always talking about like the having the double bagels on Insta. Like a few people were like, Are you still gonna do the bagels? No way. There's absolutely no way I could fit two bagels and jam into a 1600 calorie day. That that meal is like 700 cal. Yeah. And again, like there's no, there's no other benefit to that meal. When I when I go to the deficit, I'm always still looking at like protein, fiber, like G said, calcium, iron, fruit, veggies. And so to me, it's like all the extras just have to go. Yeah. So to me, it's like, yeah, you you'd get 700 cal from those bagels, but at what cost? Yeah. Okay. Yeah. And I feel like that's actually something that is so worth mentioning. Cause even when I was just reading all these questions that came through, there's just like such an energy from people that can be like, but what about this? Like, if you're doing something, then this other thing's gonna get like impacted. And one quote that I used to drop this like back on the back in the day on the podcast is there's no solutions, only trade-offs. Everything has a cost. And if we think about that in terms of nutrition, it's like so true. If somebody is like, but I want to have the best pre-training meal as possible, but I also want to include all my nutrients in my day, but I also want to be on 1600 calves. There's actually not a solution to that. There just has to be a trade-off. And so, even coming back to like tying in everything we've said here, for 21 months out of 24, I pick like F the deficit, I'm picking the pre-trained, the massive pre-training meal. And so the trade-off to that is might not be as lean as always, and you know, you might not be as shredded as always, because you're choosing to prioritize that big pre-training meal and therefore consume more calories. And then now coming into this phase, I'm choosing the other one. And so the trade-off is you're just not going to be able to put away 700 calories before every session, like you have been. Yeah. And that's just a choice. And we'll probably talk about that more next week as we go through the questions, but you just kind of get this energy from people as to like, but how do we do it all? And it's like, no, you don't. Yeah. Like you have to pick different things at different times. And I think that ties back into being intentional with everything, like picking, okay, this is the phase I'm doing the deficit, and I know what the trade-offs are going to be in this phase. This is the phase that I'm doing muscle gain, and I know what the trade-offs are going to be in this phase.

SPEAKER_01 35:25

Yeah. Yeah, yeah, yeah. So will your sorry drops mic, walks out of studio. So will your training um so obviously in the surplus you were like sending it. Will you send it as hard being like less fueled?

SPEAKER_03 35:40

I will send it as hard as I possibly can. And this is something people always ask, like, oh, should we scale back training? I think I said this in one of the episodes early this year on the podcast. If we think about the goal of wanting to have like optimal strength, optimal shape, and muscle mass, we know that what is required to do that is training, like training. Um, what's the word I'm looking for? Volume. There's another word I'm looking for. Hypertrophy. Anyway, I'll word it again and you might have to chop it. We know that like the three key things that will help us like build shape and build strength are obviously training, and we've done so many episodes breaking down like what's actually required in that training, but we know that's obviously a key factor. Sufficient calories is another key factor, and then sufficient protein is another key factor. If we think about those three things being what we need to optimize strength and muscle gain, I again am choosing to trade out sufficient calories. Like I'm going into a calorie deficit, which means I am literally choosing to give my body in sufficient calories. So if we then look and go, there's three things that are required to build shape and muscle. You are choosing to take one of them away. Why would you choose to take any others away? So, in my opinion, I just go, I'm gonna train, like I'm gonna optimize my training, keep my training as good as possible, and I'm gonna keep my protein as good as possible. Because why would I, if I'm gonna like take away those extra calories, I've already taken away one thing that's gonna potentially not impact the training, but yeah, potentially impact the training. So then if I was to be like, oh, now I'm in a deficit, like I should really ease off my training. Well, there goes another friggin' thing. So it's like, why would you do that? So I think it's a fine line between respecting the fact that you might not actually be able to deliver the same way that I have over the last five months. Like there, you are gonna hit a point where you're just like, well, I actually do have insufficient energy, and I'm starting to feel that in my sessions, but not making a conscious choice from day one to be like, because I've gone into the deficit, I'm now gonna really reduce my training as well.

SPEAKER_01 37:45

Yeah, no, that makes sense.

SPEAKER_03 37:47

And I think there's an important thing there, like I'm also very conditioned to that training. So I wouldn't tell someone to like turn around day one of a deficit and be like, you should start strength training like a lunatic and you should start running, you know. Like, I wouldn't take up running right now. There was a few people asking, like, am I gonna be running? We can talk about that next week, but I wouldn't take up anything brand new right now and like set myself all these big goals that are gonna require all this energy. But it's also like you've been, I'm very conditioned to lifting weights and doing these sessions. So it's like, do them the best you can at this time.

SPEAKER_01 38:22

Yeah. Does all that make sense? Yeah, it makes so much sense.

SPEAKER_03 38:24

So my training will stay exactly the same as it has been. Maybe in one of the upcoming episodes, we could like break down the training program. Yeah, yeah, yeah, yeah. But if you've listened over the last few months, it's still like I'm still gonna do the two lower, I'm still working through the shoulder stuff, so it is still too upper, but that kind of changes depending on physio, um, how that's progressing. And then that's it, two lower, two upper steps.

SPEAKER_01 38:47

I am curious because I feel like back in the day when you were doing a deficit, you were kind of like, obviously, you're a caffeine freak, like you love caffeine.

SPEAKER_03 38:55

Yes, I literally, you're not and I were sitting at the bed on Tuesday, two o'clock in the afternoon, and I literally turned him out of nowhere, and I was like, I can't wait to go to bed to get up and have a coffee.

SPEAKER_01 39:03

And he was just like, What is wrong with you? Yeah, so obviously you're having a mocker in a morning, and I feel like I remember you having like some sort of like caffeinated like drink or something on the afternoon because obviously being on lower cows, like no way do I do caffeine in the afternoon, Gmod.

SPEAKER_03 39:20

Are you drunk? I used to do um I feel like you had like a banter or something. Fanta, it's an drink. I don't think Fanta has caffeine in it. Um I don't do caffeine in the Arvos, no, because I'm just talking about sleep reasons. No, I used to do like sometimes I'll do like a pre-workout y caffeine thing.

SPEAKER_01 39:38

Yeah, we used to do what's it called? Like destiny or something.

SPEAKER_03 39:41

Yeah, we don't we don't talk about them anymore. Oh yeah, card the cameras. Um yeah, but no, I don't do yeah, I don't really do soft drink that much.

SPEAKER_01 39:51

My point is, yeah, like sorry. My point is, yes, she's gapping at it. No, my point is like obviously being in a deficit, I feel like you and just like working for you and experiencing you in a deficit. I feel like the the you get to like week eight, week week eight, and then you're like, I'm really fucking tired. Like, yeah, like and I feel like you start to like be like this, like I'm starting to like feel it. You try and get like, you know, all your work done in the morning. So like in the afternoon, you're not as you know, you're you're not feeling as sharp. And I'm not saying this is what happenings, but I feel like some people in the deficit for for like getting on that, you know, the last two weeks of it, you start to feel a little bit like not as sharp after lunch and things like that. You're just pushing through that, like you're just so mentally just locked in, like you're not doing anything specific. Like, obviously, if you're like halfway through, you're like dying, like you're gonna obviously adjust to uh where needed. But do you like prioritize your work differently when you're in a deficit?

SPEAKER_03 40:48

Um, well, I did the episode where we spoke about the fact, like with the pod that I was going to the one episode a week. And I kind of said in that episode that I am just thinking about in terms of like right now, I give, you know, X amount of energy to clients, X amount to the pod, X amount to different things. And over the last like two years, I haven't like I've obviously given energy to myself and my goals, but it hasn't that hasn't required like a lot of focus or that hasn't been hard. Like to to give yourself the energy of like just make sure you eat enough and get after your lifts. Like that's pretty easy to an extent. Whereas like looking at the deficit is like just wanting to prioritize myself and knowing, like you said, at times like the energy and the you know, whatever might start to kick in. And so that was part of my reason of just being like, I'm gonna pull some of the energy that I give to the podcast and essentially just reserve that for myself during this time.

SPEAKER_01 41:46

Yeah.

SPEAKER_03 41:46

So that's probably the only thing that I've really changed. And then if we think about like, you know, like you said, you do hit those points. I mean, that maybe you don't, maybe I'm just when you were saying that, I was like, Do I? Like it's been so long.

SPEAKER_01 41:59

I think you've maybe said it to me like twice. You're like, I'm just in the end of this deficit and I am just fing hungry and I'm tired and I want to go to sorry and I want to get to maintenance.

SPEAKER_03 42:10

Like, yeah, no, and that that's what I was gonna say. Like, this is a conversation I have with my clients all the time, and this is where we start to look at, you know, if someone's doing a longer deficit, we always start to look at diet breaks and things like that around that 10-ish, 12-ish week mark. If we know, I've just had this conversation with heaps of clients lately, heaps of clients did deficits, not heaps, had heaps of clients at maintenance, but a few clients did deficits coming out of like Easter. And then so big convo in July, where like they killed it, and then we would just get on a call and kind of they felt like it was out of nowhere. Yeah, they would be like, Oh, like I'm just suddenly like I'm off it and I'm tired. And I'm like, no, this is not out of nowhere. This is very expected. Like you've been in a deficit for three months. And so any client that had a fair, like a fair bit more fat loss, like even a few more months. I said to so many people, if we're looking at say, you know, you started this at ESTAR, if we're looking at running that for six months, like through to October, you absolutely want a diet break in there. Whether it's two weeks, for some people we do two months, like that is purely dependent on individual circumstances. But you wouldn't want to drag a deficit out for six months straight. Yeah. Even if you do have a big fat loss goal and you know that you want to spend most of your time pursuing that, you want to have those breaks for that reason, like physical relief, mental relief, even, you know, it's a whole separate convo. But I feel like I've had that convo a lot in the last few weeks. Just saying to people, if you've spent three months on 1700 calories, let's say, and then I say to you, just for the next two or three weeks, whatever we decide, we're gonna take you to 2200 because we think this is your maintenance. That can be so nice for a person who's felt like every night when I plan my dinner, I'm like scaling back the rice, I'm scaling back the pasta. You know, I give my husband a big serve of chips and I just have the salad. Like those things and like massive applause to people that are doing that for their goals. But so nice to just have a window where you're like, oh, I can have that thing.

SPEAKER_04 44:06

Yeah, yeah.

SPEAKER_03 44:07

Like I can just enjoy that thing, or like every afternoon. Afternoon, you know, people like every afternoon I just want to have a chocolate bar. Have one. I literally said to a client yesterday, pretty much this exact scenario, going from 1900 to 2300 for a few weeks. And I said, literally plan your days exactly like you have been. And then just ask yourself, what is it that I want? Because you're planning days right now that tick all the boxes and we're ticking off all the nutrients, everything's good at 1900. So you have 400 calories to do what you want. So just ask yourself, do I want to have a bigger dinner with my husband? Or do I want to have a chocolate bar every afternoon? Do I want to have a maxi bond for dessert? Like whatever it is that you have consciously intercepted and been like, no, I shouldn't do that for my deficit. Just let yourself do it for three months, three weeks. Then like that can just be so nice for people. And then usually if they do, like I said, still have that further fat loss goal, then we get through those three weeks and they're like, okay, cool. I've had my little breather, had my fun. It's like when, you know, we have a break from work or whatever. Yeah, yeah. It's like, just need to have my chill time. Now I'm ready to rip back in. Yeah. So completely off topic to me. Sorry. No, that's fine, but just a cool thing to look at.

SPEAKER_01 45:15

Well, I have two more questions when you're ready.

SPEAKER_03 45:17

No, that's fine. I I probably won't look at diet breaks because I don't think I'll be in it long enough. Like I am planning 10 weeks and you know, I might get to eight weeks and go, I'm good, we're getting out of here. Yeah. Or, you know, if you get to that 10-week mark and you're like, oh, let's push one or two more. But I can't imagine pushing more than 12 weeks. So something might happen along the way where I'm like, stuff it, I'm having a diet break. Sometimes you have a diet break for two days. Like, not it's not even a diet break, it's just a high calorie weekend. Like at any time, I could just say, I'm gonna have a 2,300 calorie day. Yeah. Because I know that that's my maintenance. It's like I'm just gonna have a day of maintenance. So that's always up your sleeve. But I don't think I will do like week, you know, week-long diet breaks because I feel like by the time you would be due for that, I'll probably just be coming out of it. Yeah. But we can talk about that later. Well, I have two more questions. Can't be really gross.

SPEAKER_01 46:08

If you're in the deficit eight weeks in and you're just looking like shred, are you more shredded than more shredded than Shaq?

SPEAKER_03 46:16

That's the goal. Yeah. Are you calling it early? Yeah, definitely. I'll just be going. And we can probably talk about that more next week when we talk about like not using the scale. But yeah, if I hit a point where I'm like, I'm good, let's wrap it up, boys. Like I said. Yeah. But then if you hit week 10 and you're not happy, will you keep going? Yeah. Yeah. But I can't, I can't imagine, like, I think if that were the case, it would just be that matter of like maybe one more week, maybe two. Like, I can't imagine going beyond 12 weeks. Yeah.

SPEAKER_01 46:44

Okay, cool. My last question is in your surplus, in your muscle game phase that you've just done, you were hitting between like seven and 10,000 steps. Yeah. What steps are you aiming for? Yes, 12,000.

unknown 46:57

Wow.

SPEAKER_01 46:58

And really, that's like really putting like we are really putting effort in every day to get that. If you work in like retail hospitality, probably not. But if you're like Yeah, if you sit in the laptop order, if you're in the office, queen, yeah, you are like putting in the work to get 12 steps.

SPEAKER_03 47:13

And I've actually been, I actually started doing it um in the last few weeks of the muscle gain phase because I have such a crazy history. I literally said this to Shaq. I'm like, I've got to intercept this. I have such a history of like changing something. Like, because I was doing, like you said, about seven to eight thousand steps and then going to 12. It's not that crazy. It's not like I've taken up sprinting or jumping or anything, but I I'm just like prone to doing that for a few days and then being like, wow, like my ankles are sore, my knees are sore, something. And then being like, oh my god, now like do I ease off the steps? I'm only a few days in. So I was just mindful of that throughout July. I kind of added like a thousand a week throughout July. Like an old lady. Yeah, an old lady, like just getting my joints ready for a walk. But honestly, like I yeah, I've just had things in the past where it's like just going, just you know, adding that big chunk at once. After a few days, I'm like, oh, like either my feet don't like this, my hips don't like this. And it's nothing crazy, it's just like a little bit sore for a few days or whatever. Are you a slow walker? Oh, I don't know. I'm not, I mean, I'm not like charging, but I'm not like happy.

SPEAKER_01 48:27

Like cow walking.

SPEAKER_03 48:28

No, no. But I just walk around here in the mornings and like depending on if I'm going to gym, because I feel like you naturally kind of get steps when you just zip around the gym, depending on if I'm walking Nutella, like, or if Shaq's walking him or whatever, there's so many walking things around here.

SPEAKER_01 48:44

Yeah, I remember you like when I first ever met you, you were like, Yeah, I'd make sure I get like 5,000 steps before the day starts around my apartment making your to-do list. Yeah, I don't do that anymore. I haven't done that for ages. I'm like, this lady is great.

SPEAKER_03 48:56

Who is this lunatic that I work for? Um no, so I just walk around here and yeah, sometimes it'll be like the sort of short loop, which is about three or four thousand. Other times, if if it's nice and I don't have early calls or whatever, sometimes I'm like, wow, 7,000. Sleigh. Yeah, that's unreal. Yeah, just listen to pods or music or whatever. Love it. And then yeah, that's it. So I yeah, I'm aiming for the 12s and just hitting that. I feel like 12 to me is that sweet spot of like, I wouldn't get it naturally. Like, I do have to push for it, but it's doable. It's not like I'm busting my ass. And, you know, sometimes you see people that are just like 17,000 steps every day, and that's like incredible.

SPEAKER_01 49:36

Can we can we again if you work in retail, probably doable? When I used to work at Mecca, I was clocking like 25k steps on a Saturday.

SPEAKER_03 49:43

Yeah. And I did an episode earlier this year about steps, and I said, like, if your steps are up there, you know, I talk to people now who are getting 28,000 a day. That's no, I'm not even kidding. But I said in that episode, like, if that's just natural because of your job or your sport or whatever, that's fine. But if you're someone who's like grinding to get these crazy high steps, I just think there's a bit of a limit on that. It's like bring it back to enjoyment. Yeah, yeah, yeah. So to me, 12 is just that sweet spot where it's like enjoyable, but it is more than I've been doing. So it is gonna help with that deficit.

SPEAKER_01 50:16

Yeah, yeah. Amazing.

SPEAKER_03 50:18

Is that all?

SPEAKER_01 50:19

I think so. I mean, yeah, I feel like we really covered a lot there. We probably jumped forward a little bit, but yeah, you're welcome.

SPEAKER_03 50:26

So we will do the QA in the next one, and then in the meantime, like we get so many questions. So if you submit a question, we might not ever answer it, or we just might not answer it that week. So yeah, submit anything you want. Um, but we'll do a QA in the next one, and then we'll keep that QA up for just people to submit along the way.

SPEAKER_01 50:47

Yeah, unreal. Thanks for having me again, Ruth.

SPEAKER_03 50:50

Thank you, Gmoddy, and so thank you guys for listening.

SPEAKER_01 50:53

Bye guys. See ya.