Most People Regain Weight. He Didn’t. How Nick Lost 130+ Pounds and Kept Going

Most people lose weight and gain it back.

Nick Chianese lost over 130 pounds while navigating real life:

• Fatherhood
• Divorce
• Work stress
• Travel
• Injury
• Hurricane Helene
• Rebuilding his life

In this episode of LOF Office Hours, Michael Caulo and Nick break down:

• Why most people regain weight
• How accountability changes behavior
• The role stress plays in weight gain
• Balancing health with work and family
• Nutrition while traveling
• Sustainable habits that actually work
• The mindset shifts that helped Nick maintain long-term progress

This is not a “perfect transformation” story.

It is a real conversation about consistency, setbacks, rebuilding momentum, and becoming the kind of person who keeps going.

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💭 Thanks for listening to The Lifestyle of Fitness Podcast with Coach Mike Caulo - NBC-HWC health coach, retired pro Muay Thai fighter, father of 4, and founder of the LOF 100-Day Comback System, 

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Transcript

SPEAKER_03 0:03

Boom. So I want you guys to just imagine this. You lost 50 pounds, you kept it off for over a year, and now you're on the verge of losing 100 pounds, and you're gonna keep it off for the rest of your life. That's what Nick was able to do. We're gonna talk to him about it. Nick, thanks for joining and uh tuning in with us for the office hours. I'm really excited to have you in, man, and dive into like again, like you're right on 100 pounds, man. Like originally we're talking about losing 50. Oh about that.

SPEAKER_02 0:31

That's actually well, I started out at 430, but that scale didn't read until 400. So I've actually lost uh so we're pushing 132.

SPEAKER_03 0:44

Yeah, yeah. Sorry, all right, pause. I'm gonna revamp the whole the whole intro then. So, like, let's just pause here for a second. Um, and one of the things I think that's even not only how much you lose is the ability to keep it off for a period of time. That one of the biggest checkpoints is being able to keep it off for a year, and that's like a monumental kind of checkpoint and milestone. So I want to acknowledge that in your just weight loss journey and in your kind of constant body recomposition, your health. We've created content in the past. If you guys want to see some of the stuff Nick and I have talked about, you can check it out on Instagram or on our long form. But I kind of want to highlight a couple of those things. So, first thing, just like introduce a little bit your health journey. We have to go all the way back to like starting with health because you got like a long kind of experience here, but more in the recent years, being a dad, you know, going through life, working full time. Talk to me about that, even from us working together and how you've maintained it since then.

SPEAKER_02 1:36

Yeah, well, so me with the maintain part, I mean, I experienced some of the uh going backwards. So I got off, I I got all the way down to 320 in 2023, kept it off for a while, and then I got into power lifting and like I was doing like 620 on squat, and you know, bodies getting heavier, and then I snapped my ankle and got all the way up back to 370, and then now I've lost 370 all the way back down to this. So um maintaining, I mean, it was just one of those things it's like you get that mentality, you're like, okay, I'm good, I can eat whatever, and then you're like, and then it just becomes a spiral, but just going back to it, it just it's hard. So, I mean, it's a back and forth every time with it. Uh, but I mean I mean, Mike will, I'm sure, will dig deeper in this, but I travel all the time for work, so I've been in like New York a bunch lately, and Florida and Louisiana, everywhere. And um, I think the toughest part, I mean, especially in New York, like I'm not used to everywhere you go, you have to eat out everywhere because there's no, yeah, you're staying in a hotel room that's like five foot by five foot, you might as well just have to stand up in it.

SPEAKER_03 2:57

Yeah, but or not or lack thereof. When I say equipment, I mean like cooking supplies, basic even heating things. And one of the things I just wanted to like pop in really quick, we got a great comment. They were asking you if you're a firefighter. I think it's because you got the awesome stash. Um, but yeah, no, with work, like I'd love to we talk a little bit more about that, and also shout out to you, no I'll lose your mic. Oh, there we go. How about that? Is that better? Yeah, loser there. There we go. How about that? That's better.

SPEAKER_02 3:29

And we're back. That's better. Okay, yeah. Okay, so we just started out in what 2022, we August 2022, we started out. So I was going through a lot in my life, you know. Dad, my son was two at the time, and then I just was at I think when we first started, I was at maybe 410. And then I just couldn't get over the hump of getting down in the fours. And I I saw Mike's ad on Facebook um through Friends of Friends with Johnny and everything. And then um I I called him, we had a talk, and he gave me the old, you know, if we don't do it today, you're not gonna do it. And I signed up and on your program, I think we went from 410 down to three. I guess we're 50 pounds, 360 was where we ended off in the in three months. So that was a big jump for sure.

SPEAKER_03 4:27

So yeah, and that's to me like even the sustainability and maintenance to it is like there's gonna be some fluctuation. I talked about this in a video on the prior, is like seasonal fluctuations for sure, right? From summer to winter, even like especially where we live, you know, think about how it can hit. But one thing's that interesting. I appreciate someone was commenting about like what you do for work, and then another person was just saying hey, so hey. Um, but being able to look at that part, you mentioned travel, right? And like being able to like, oh, is he a firefighter just because you got the sweet stash? Um, I'm I'm assuming that's why they say that, and because you're just a solid big ass dude, so you got all the muscles. Also, sorry, Amazon. I'm gonna try not to curse. That's the one thing I'm working on, is especially trying not to curse. Um profitability, yeah, yeah, like all the things getting pulled down, which I ran into last week with one of our coaches coming on. We were just like getting too comfortable and cursing a little bit. Um, so we'll work on the sailor potty mouth stuff. But the point is when it comes to travel and maintaining all this, like life, like happen, right? Like travel, having kids, buying a new home, going through different things in life, working. So I wanted to look at okay, yes, there was maybe some fluctuation, getting injured, right? And having to come back from injury. One of the things that I think goes through all of that is not always a lack of knowledge, especially once you've gone through this. Is my understanding? I'm curious if this feels true for you. Once you've gone through coaching to a degree and you have knowledge, you're like, all right, cool. I have the knowledge. It's what am I gonna do with it? Like, how do we have motivation and how do when we maybe lose it, come back to it? So I wonder when you noticed after the injury and coming back, what did you find helpful from a motivation standpoint or even a mindset?

SPEAKER_02 6:04

I was going through a lot, so I'm uh I'm a building consultant for insurance companies to answer um a question. Uh so I get sent all over the place.

SPEAKER_03 6:25

We lost my building consultant and see if I can bring us back in here. I'm gonna get him back, don't worry, y'all. That was a great question. And so where's the Nick drops back in? But in the meantime, what Nick's basically saying is he's a traveling professional. He has to travel a lot for checking out buildings, the consulting side of it, puts him in positions where he's not able to necessarily have a lot of cooking control. So being able to make intentional decisions while traveling is I think a really big one that he was kind of alluding to. So I'm gonna pull him down for a second. I'll see if I can pull him back in. Yeah, see if so he's gonna hop back in and be able to see if we can get him back in here for the connection part. But I think the thing to highlight too is just for everyone out there watching. So let's say even for Nick, right? When when we were working together, he lost over 50 pounds and then still put on a little bit of that back, about 10 pounds back, and then recognizing with injuries, using the coaching to be able to make informed decisions. And this is where I want to see for him what was the motivation piece because a lot of times for most of us, as I've talked about in the past, it's not a gap of knowledge at this point with technology and all things that are accessible to it, it's not a lack of knowledge, it's a matter of systems and then what you're gonna do with that. All right, let's bring it up.

SPEAKER_02 7:43

Sorry about that.

SPEAKER_03 7:43

Oh, we're back.

SPEAKER_02 7:44

I got you. My last thought cut out, I'm not sure what's going on. It's all the virtue of living out in the country, dude. That's that's what it's trying to shut down. So I apologize, yeah. Um, but I'm a building consultant, so I travel the country for work. Um uh Hurricane Helene was big for me. I was my daughter was actually born a week after Helene, which is crazy. And uh, I mean, we were we had no water power or any of that over here, and then um, but you know, then I was still like Helene was rough. I mean, you know, we were just having to eat out all the time and everything else, and I was still sitting there in the 370, and then I was at a job that I really a different a company I really just wasn't happy at, and that's a big thing too. You're just like eat, I don't care, and I'll like uh eat keep the feelings away. And then I started out with my now coming in with in January of 2025, and since then I just like way better atmosphere work group, and then just like people that are like that want to get better and everything else. And I work uh when I travel, I work out with some of the guys there, and then um, and that's just really changed my mentality too, like loving work, you know, not being stressed at work all the time, and then they just you know, and I work from home now, so I'm able to uh you know cook meals throughout the day, crock pot, regular cook, and I I and with the new kitchen and everything, which is nice, it makes it I can actually cook in space and you know get a little crazy with it.

SPEAKER_03 9:19

So you touched on a couple things. One of the things I want to pull out, we were actually texting about this, so I'll kind of inject it here when you talk about stress, A, and being able to manage stress or just like shift where you can. Like some things are out of our control, but being able to maybe shift our work environment. Also, again, a hurricane's out of our control, right? Like when we're gonna born or when our child's born is going to be somewhat out of our control and some of the elements around that. But being able to go back to okay, what are the things I can control? And this is the thing that you mentioned that was really impactful. And the reason I bring on this up because I love talking to parents specifically and dads about how we're having fun. Because I think a lot of times there's this interesting relationship between our capacity to handle stressful things related to how much fun we're having. The more fun we're having, our fulfillment we're making our time for in our life, the more we can handle stressful things and the perceived stress goes down, which is great for how our body even responds to like with cortisol and our hormones and our signaling mechanisms for food. So I like you kind of texted me about this, but I want to like kind of dive into that too about having fun throughout all of this or fulfillment. Maybe fun's not always the best word, but like doing the things that fulfill you. And I I want to pause by saying, like, when we take out exercise and we take out our kids and our family for a hot second, because that's like obviously things we're gonna lean on is like our family and movement, which is great, but I wonder what else is fulfilling outside of those things. Living in the country, for example, where you don't have the best Wi-Fi, that's gonna be fulfilling.

SPEAKER_02 10:53

Yeah, you know what? I might switch my phone, Mike. That might make it a little better. I think it's my computer's just lagging. Yeah, I'm gonna call you back on my phone and then we'll be good to go. Hold on one second.

SPEAKER_03 11:03

That's right, we're gonna be on here. So what I'm kind of insinuating, well, where and I'll pull you out here so you'll get is at least from my experience, I'm curious for those watching live, and even if you're watching the replay of this, comment what you do for fun as well, whether you're a parent or a dad or not, like even just as an adult, I feel like fun is pretty massive. Let's tag Nick back in here. All right. Sorry.

SPEAKER_02 11:24

No, yeah, that works better.

SPEAKER_03 11:26

Yeah, that's great. Um, so yeah, going back to let's see if I pull this from the studio. I don't want to kick, I think this will work. Yeah, there we go. Um, talk to me about fun and fulfillment and how you think that relates or how you've noticed that relates to maybe your your health journey.

SPEAKER_02 11:43

Well, I I just I think when you're just around people that are just have better mentality in life, like it just makes you all chase after the same goals and just like want to be happy and healthy for as long as possible so you can achieve those goals, kind of deal. Um, and then just being in a in a good marriage now, have happy home, got you know, just everything you want, but still more to work for every every day, every single day. Just kind of makes everything you do just more fun, like just going out to the farmer's market with the kids, or you know what? I say that, but then you gotta think about a six-year-old touching everything in these wind time stores or whatever, yeah. No, so maybe that part wasn't as fun. But just uh well, I've got an acre and a half here now, and just like literally just going out on my back porch and hearing my son go play down at the creek with his friends, it's just like it's the most peaceful thing. Like it's just it's great. Um, and just enjoying my wife and uh my daughter and just watching them grow, and it just makes everything so much more enjoyable in the long run. It's it's less of like day-to-day things for me, but more of like seeing as a family as we grow makes things way more fun. So yeah.

SPEAKER_03 13:06

So now let's all right. So that's like what I'm hearing from the fulfillment side is not only the connection, right? It's like and in the environment too that goes along with that. So if you're like trudging through life, whether it's in your relationship or it's in work dynamics or whatever, it's like it's not gonna lean into a very exciting experience. And I don't know about everyone else watching, but at least I know for me, and I and like I'm inferring from what we've talked about and just working with you in the past, like we can lean on food then. It's like, all right, what's the point? F it. I'm gonna just go eat this thing or do that, or being able to go through those comfort things. And I've been there even with like, I don't want to go too much into I guess like the past of relationships, but in unhappy relationships and how I was doing coping mechanisms around that, and being in a current relationship where I like there's a lot of fulfillment and presence. And again, it's not all like sunshines and rainbows. Like, obviously, there's challenges when you have a newborn or a young uh daughter or just baby with like sleep deprivation, all that fun stuff. So I think that's really impactful, too, friends. Like hearing the fulfillment and the environment and the people you keep around yourself. So knowing that, I wonder because like a lot of people say, Yeah, that's great for you, Nick, but like I'm either scared or they're reserved about like leaving because of lack of security. Like, what would you say to those people that are watching and be like, I just don't know where to start or what to do, whether it's they're in a relationship they're not happy with, or they're in a like work environment. What are your thoughts? I mean, you don't have to give them an exact like do this exactly, but just some insights actually. I think that's a really powerful one. I don't want to just overstep really quickly.

SPEAKER_02 14:31

Well, I will say for like, well, I'll go on the work part and we can dig in the relationship part after. And um, I would say for the work part, like I've dealt so long of like, you know, I don't want to leave because you know they they need me, or you know, at the end of the day, if you die tomorrow, they're gonna fill somebody by the end of the week, you know. And it got to the point of where I was like, I interviewed probably 10 different places, then I found this one who reached out to me directly, and it was one of that I've known somebody I've known for a long time, and my family my dad's known for a long time, and I was like, I could just see everywhere around, and I everyone I talked to, I was like, man, I really I really like these people. And it was like it got to the point at my old job, I just you know, I was like, it's not just the immediate just happiness of leaving every day there. You I could tell, like I was like, I hate being at this place, and I hate the people around. And um, and then just I was finally like, look, I mean, they had had they cut my pay some because we were a little slow prior to the hurricane, so they cut my pay before the hurricane. And then I was like, I've got to do what's best for my family and just find somewhere that one pays better and then two that's not gonna kill me from stress over the next five years. And uh just taking the leap, you know. I could have left here and just completely fell my face, but I didn't, luckily. And you know, um I'm 31 now. I mean, if you fail, you fall, just get back up. If you're 50, you fall, fail, fall, get back up, you know. Um, it's only you that can keep yourself down. And you know, once you get over that a fear of falling, and you know, you brush your knee off when you're a kid, you fall off your bicycle, you get back up, you do it again. Um relationship-wise, I mean, me and Mike went through uh things. Uh I was I was divorced. Um, I was in a relationship I was extremely unhappy in with a, you know, and I was so worried of what was gonna happen and like the you know, what happens when I leave. And I just finally got to the point where like I wanted to do what was best. Being in an unhealthy relationship with a child, it just makes it so like it makes your child think, okay, this is okay. Like, this is how life's supposed to be. And then I made the leap. I was like, look, I'm not gonna show them this is this is what life needs to be, and him falling to the same trap with that. And you know, I it's been hard, but you know, you keep going, uh, especially for my kids and now my wife, and I've got now my new daughter, who's 18 months as of yesterday. So, but it's uh it's been a wild ride for sure.

SPEAKER_03 17:22

Yeah, I think that's really again the the insightful piece is the willingness to again realize it's not a fixed thing. And what I mean by that is like, oh, okay, just because like let's say uh quote unquote failed, or I moved from a position or a company or even in a relationship, like that was like a big thing for me, is like, and I'll be super transparent, I'll try not to go too far in the weeds in mine, but like I didn't even was the one that ended mine. Like I went through divorce as well, and like I was on the other side, but I could see, hey, if like someone's not, it's it's a leap of faith and being able to see what's on the other side of that and encouraging people like if you aren't happy, I think A first look at what's going on, like being able to like, hey, if you can understand how you got there, like what can you control? But then be if you're like, hey, this is unsalvageable, or even in a work situation or any environment that doesn't feel conducive for your life and for your growth, be able to take action and being able to do that and realize it's not a fixed thing. It can be dynamic, it can change, there can be shifts. And I appreciate what you said, which is what example, especially for my parents out there, do you want to set for your children? Whether it's uh, you know, your daughter, your son, or whomever, what do you want to be able to model for them? What do you want to be able to instill in them? This is where I kind of now like with that piggyback now into like being able to have kids and being able to model for them, not only the working side of things, like cool, daddy works and we're doing this, but also look, daddy prioritizes his health. You don't have to even say it in so many words. You have to say anything from my experience of having four daughters and like seeing them and bringing to the gym or like what I do, and they know what I do, and like being able to have the experience, they're all like active in their own right. So I wonder what you notice even with your son, and like daughter's still young, so it's not like she's gonna be like working out per se. But uh I don't know, man.

SPEAKER_02 19:02

She she likes to lift heavy things. Uh she's just she'll she'll pick something up and be like, oh, do the grunting thing out, you know.

SPEAKER_03 19:10

And uh steps, pulling herself up, right?

SPEAKER_02 19:14

Like oh yeah, she's she's full walking and everything, and she's uh she's a ball of energy. But yeah, my my son's definitely you know, setting the right example for you know a child, especially with you know, you're splitting time with somebody else, can be tough, you know. Like when he's here, like I'm making like steaks and like leaner meats and you know, veggies and everything else. And and with that, like he at home, you know, he may not eat as many veggies on the other end. And uh that's okay, that's okay. That's not my but I've found ways to like hide in there, like I'm making Alfredo sauce and like chub broccoli and other stuff into it, and um just I've they have like broccoli nuggets now, which are like sounds disgusting, but they uh my son's a big like he ate the whole plate. I was like, oh yeah, let's let's load you up again. And um, but him seeing where I was to now, I mean, he can see that I'm like where we go out and do stuff where I'm out there at the creek with him. You know, we we do dad, dad, son projects around the house and just going on hikes and walks and everything in between. And uh where something where I was 130 pounds heavier made it a lot harder to do. And uh, you know, uh he can see that I, you know, I work hard, and I think the biggest thing for me too is like with work. Like uh I grew up, my dad, you know, he brought work home with him, and he just kept the same frustration with work a lot of times and like brought out on us. And I have done really well this even working from home, which is you know, it's it would be easy to just get sucked back in and keep working. But the second I shut that door, I leave it all in this room, and just I it there's always a call you can handle tomorrow. Everybody thinks, oh, it's so pressing, it needs to be done right now. They if there's no difference between now and 9 a.m. tomorrow morning, you know. You'll you'll get it when you get it. And the crazy part is, especially in my realm, everybody wants everything so quickly, but then you won't get a response for three weeks after that. So you're like, oh well, I'm glad I good thing I wrote. Yeah, good thing I you know broke everything into this and just crumbled myself down for nothing. Um but uh no, I mean it's that's just things I've learned. I mean, I'm I've only been doing this for about eight years in this industry, and I've had people that are just had that same mentality of like, just work a million hours and you know, make all this money and so we can go to Myrtle Beach once a year for vacation, and then you know, that's the only time we spend with our family. Like, no, like I'm I've got a young family. Um I I want to cherish the times. I don't want to just miss out because I'm working myself to death, you know?

SPEAKER_03 22:06

So yeah, that's a really pro it's like again, it goes back to the mindset. You're kind of alluding to mindset before and being able to have that and being able to ask, like, hey, cool, like what from my life experience do I want to recreate? Because that's the cool thing too. A lot of us maybe don't have that modeled behavior as kids for like our health and what exercise looks like, or even work-life balance, or even nutrition, or and not that our parents don't want what's best for us, it's just their experience of it, and then being able to kind of learn and adapt and adjust. So I appreciate that point of like being able to model it, like truly model it for your family and to be able to connect. Like, there's so many studies I can go off and off and off on all the different studies that align with parents being present on us, but specifically dads, and how important it is for a dad in a younger kid's life and all their life, but for a dad to truly be able to be present at certain stages and being able to feel connected and security that it brings and all of that. So I think that's like a really impactful piece as well. Um, so yeah, I want to I'm gonna pause on that. I'm gonna kind of slightly shift a little bit, go back into like some of the training, the motivation, all that. Like, I'm curious, now what? Like, where like I mean, I I know like based on just like things we've talked about, and even some of the measurables, but for the people at home watching, not only like live, but even the replay version of this, what's next for you? And then we can start to map out because I think people can learn a lot from cool, not only hey, what it took to lose over a hundred pounds, but what is working a in the maintenance, and then what are you gonna do thereafter and what they can do about that as well.

SPEAKER_02 23:36

Yeah. So, I mean, as of right now, I've just got uh a gym membership over at the racket club over there. So trying to so here's the problem when it was just me and I was here, and my son, you know, I'd have my son every other weekend and week on, week off the summertime. Like when I left work, I could just go to the gym. Now I've got all family here. Uh my wife doesn't get home until usually about six o'clock at night, and then trying to juggle all that, making dinner, get the kids, you know, get kids' bed, everything. So now we've had to find a club, uh, a club that actually has daycare, which around here is like impossible. And it's like a gold gym, all got rid of their daycare. Um the Y has it, but there's like nothing at the Y, like equipment-wise, or unless I mean if you're in your 80s, I'm sure the Y is a great place to go um around here. Um if you're really into swim aerobics and stuff like that, but I'm just not. Um and if you look at some of my stuff, I was big into powerlifting and I haven't gone super hefty in lifting. I've been more focused on like cardios, just with my ankle and everything, and then traveling all the time. And you know, Mike, I'm sure you're aware of like when you go travel, like the hotel gym equipment is like six dumbbells and like a broken cable machine, and then like a piece of cardio, like a bike or a treadmill or whatever. Yeah, a treadmill that's we got like zero tread on it. Like you just you're like, I don't even know what to do. So um I will say in New York it was easy to stay. Like, I felt like I was the largest human in New York because I walked 20 miles one day and I was like, this sucks. Like, this is the worst day of my life. So yeah, I mean, I get it while everybody's in shape there because they walk everywhere. There's no, I mean, if you're in a car, you're stuck in traffic. So it's just uh but no, I think for me, I think getting back in the gym is gonna be a big thing, and it's just gonna be my wife wants to come join me with that as well, and um, she wants to get back into it. She she did power lifting and stuff and when she was getting out of college and everything else, and she wants to get back into it. Um, and that's even a big jump, you know, from you know, being pregnant and everything else. I'm sure there's several people you work with have gone through all that, and so we're just gonna try to get back and work at it together. Tough part is as well, is my daughter is a huge clinger and does not like going to anybody else, so that's the problem with trying to get back in there. So we're trying to like work that as well. I mean, it's just step by step. I mean, it's just a little bit better every single day, lay the bricks.

SPEAKER_03 26:19

So, yeah, that's a great I actually I literally was just dealing with this with Carrie, my fiance, and I yesterday with our youngest Hope, who's a year old, and we have a babysitter, we're really fortunate, she's like 15 minutes away. Uh and she's super sweet, awesome, like all that. But like Hope, especially, is like pretty clingy and you know, is is anxious. Like now it seems like when Carrie goes to drop her off, she immediately sees our babysitter and she's like crying already, which is not how you want to do things, but like within an hour of her being there, like she was texting. I was like, you know what, dude? Like, she's so worked up. Like, literally, she was like, her her whole nervous system is worked up. She's like trembling and crying. I'm like, all right, I'm gonna go get her. I'm not gonna like leave her like that. But the point is, I'm grateful, at least in my dynamic of running a business and coaching and having a team. I can like relatively reschedule and or hand things off to people, but not everyone has that. So I think to your point, it's like finding an environment that aligns with care, especially with your kids. But also, then I call it the plan B as part of a system. It's like, okay, great, we can have a plan A, and it's great when things align, but what happens when kids get sick or you can't go or whatever, or snowed in. And so, yes, get to the gym, but then also like, cool, we have a plan B option, whether it's or traveling. Like, let's say you're traveling to like, I don't know where, but let's say some small town in like Louisiana or something, or in like the Midwest, or anywhere even like even New York, we have places upstate or that don't have great gym and and fitness equipment access. It's like making it work with what we have, whether that's like I'm gonna like one of the things I always pack is a uh ropeless jump rope. I know that sounds crazy, but it's like basically like these two little weighted balls, yeah. Just to do that, and even if you don't have any equipment, there's always something we can do, even if it's to your point in walking. Think about like walking in New York's intense, dude. Like, I growing up there, like it's for sure, you get your miles in. So being able to find something, it's a matter of like, what am I gonna do? And having a minimum effective dose and a non-negotiable basically is what jumps out at me. The other side of so that's like maybe on the movement and being able to deal with life. So having a plan B, being able to have non-negotiable. What are some of the tricks you've maybe learned on the nutrition side with all the travel that you do? Like when, to your point, like you're eating out and stuff. Do you have any things that not only we've talked about, but things you've noticed that have worked for you? Or is it mostly like I'm gonna just heavily lean on meal prep when I am home and I'm gonna try and do as much um preparing ahead of time?

SPEAKER_02 28:38

So it's you know, there's no meal prep when traveling, it just it's it's hard. Um, especially I have no idea how long I'm gonna go and I'm flying everywhere. So one thing I do, and it may not even be like like if I if I know that like if I'm gonna have a big dinner that night somewhere nice or whatever for work, and I'll just you know, have like a protein bar or a protein shake for breakfast with banana, and then you know Greek yogurt I've been leaning on a bunch of that. I've uh got real into that. Um and then lunch, I'll keep it real light, and then dinner, you know, if I want to have a little bit more, then I've I've walked 20 miles a day, or I've climbed I climb roofs all the time too, so that's fun. Um uh it's yeah, I mean it's just balanced, it's just knowing like you know, there is consequences to making bad choices. And if you prepare yourself, like, hey, I know we're gonna go to some Italian restaurant that night, you know, just work yourself throughout the day, you know, just think about it and uh just don't go crazy every meal. I can't because if I go and pig out at breakfast and lunch and then I go climb a roof, I'm gonna throw up on that roof, and it's it's gonna happen. And uh so it's just making better choice. And then it's it here's a good example. So me and my dad went on a road trip um down to Alabama, and he's he's been doing insurance, he was an adjuster for 30, you know, since the dinosaur times. Um and you know, we're on the road, he's like, How about we get some donuts? I'm like, I'm good, I don't really want donuts. He I'm like, we're just in a car, like we're not doing anything. Yeah, and I went and got, you know, I'll I'll get like a bunch of protein bars just to have to snack, and then uh uh sparkling waters and you know zero sugar drinks just to fill you up kind of the way, and jerky is a big thing too. And you get the right jerky though, don't get just jack links because that's just full of salt and salt. Yeah, I do like the Trapper Jacks. You ever seen that one?

SPEAKER_03 30:52

No, I've seen like Publix, they have some good ones that I've seen. Um, like I forget the brand though. There's like even turkey cuts, a variety of different jerks.

SPEAKER_02 31:01

Yeah, and then just I I kind of just stick to the thing that mean with uh one gram of protein for every 10 calories, is where I try to lie right at. And uh yeah, I mean that and it's just it's just choices, really. Because he, you know, he was like, I can't believe you eat that. He'd get like a pack of donuts or uh something. I'm like, I was like, for that one thing you eat, I could eat like my whole meal and get the same amount of calories, but like all the protein I need. He's like, Oh, I know, I know. So, I mean, it's just something he's always done. It was always, you know, he's he's been on the road forever, and he's always made kind of tough choices with it. And I just that's one thing. If you can train yourself, like go to the right places you need to go. And one thing I've been getting into is bowl peanuts lately on the road. You're yeah, the the spicy ones, they're so filling, and they're really not bad for calories, like maybe 350 calories for a giant thing of it, and then you're stuffed, and then you're burping up the nastiest smell you've ever smelled in your life. Um, but yeah, I mean, choices with traveling, that's a big thing for sure. And uh sorry I went off a tangent there, but that's just one thing I wanted to bring up for sure.

SPEAKER_03 32:18

Was that and and so here's a couple things that jump out at me, and I'll like maybe put in my own wording for everyone, too, is like being intentional, that's a big thing that jumped out at me, is being intentional with your choices, right? A so like there's this formula I like to use, I'll bring up pretty much every like office hours or anytime I create content, it's like these four variables I've found in coaching, even since we work together, since then I've started to like put it into these four kind of buckets or four things to focus on is having awareness, so awareness of our choices, for example, on the road. Like, oh, I noticed that I want to have donuts, let's say in your dad's case, or another person, like even in the construction industry, when I work with like um truck drivers, commercial drivers, or people executives that are traveling a lot, these types of things, like you know to have awareness of what are the kind of choices, even maybe drinking. Drinking is a big one I notice too for like executives when you're going out and you're schmoozing clients and you're getting these like dinners and whatever, like, cool, I'm gonna want to drink. So we have awareness to the choices we're making, and then we start to have some then intention of how we may want to alter that. Like, my intention is to be able to be in a calorie deficit. If we're I'm not saying he will always have to count calories, but I think it is simple math of like calories in versus calories out at the end of the day, we'll get you into a net loss if we boil it to that. And then it's like where your macros are will dictate your body composition with your training. So it's awareness to your choices, it's having an intention that's gonna dictate ultimately what action we take, and then having accountability. So the action might be okay, cool. Again, I'm gonna make sure I load up on protein first when I stop to get gas or when we get into these places or at the airport. And then that's the intention is to make sure that I am hitting a particular protein goal on a daily basis. Like for me, it's like bare minimum. I get to have 150 grams of protein every day, no matter what, no matter how much I'm eating, whatever's going down. And then the accountability is like I have my own coach, ironically, even though I run a business, like I have a I lean on my coaches in my company to help hold me accountable, and like whether it's how you schedule check-in or with our team. And oh, what's up, Nina? I see you saying hey, Nina says hey, by the way. Um, Nick, uh, someone in the comments just chatting, and one of our homies. So, point is being able to have that four-step format awareness, intention, action, and accountability. And then one of the things I think that's interesting that you kind of mentioned is when you're traveling a lot, ideally picking places that it makes it less bandwidth oriented to make a choice. So, if you, for example, a friend of mine lives in Vegas, we travel sometimes for like conferences and stuff. Starbucks, we can get an egg white turkey meat little egg sandwich. You get two of those, it's like 400 calories and 30 grams of protein. We know you can get that pretty much any Starbucks around the country. You know, it's like a predictable thing. Now you may enjoy local. I like supporting local where I can, but like having some predictable things at mine's Chick-fil-A with that.

SPEAKER_02 34:55

That's a really so I do the now. If I'm if I'm gonna be on the road for a long time, I'll get the 30 count grilled nuggets. It's like 450 calories, and then I take the buffalo sauce, which is I think it's maybe 40 calories. It's pretty pretty low in the calorie. Well, and you either you can do straight hot sauce, which would be less calories, but if you got room to burn, you know, I'll take two of those, mix it in there, shake it, and then I'll just eat those, and it's yeah, so good. Like that's and I do that now when I go out the foot, because you know, as a parent, they have a playground at the Chick-fil-A. Yeah, I can go and eat, the kids can have what they want. Um, get the 30-cound nugget, and then they did have for a while was the uh tortilla soup there, which was really good, and then you could put the chicken in there and all that. It's gone now. I think that was a seasonal thing, but I'll do like a either a salad or the Greek yogurt there. And the Greek yogurt, they have the Greek yogurt, and they either have the granola or the cookie crumbles. The cookie crumble is actually less calories than the granola is, so I'll do that just to get a little like little sweet in there. I mean, it's only I'm talking, it's probably one cookie crumbled up in the whole thing. So I mean it's nothing, but it you know, it makes a nice little snack. And um, but yeah, Chick-fil-A is my go. If I see a Chick-fil-A, I'm aiming for it every time. Um I'm trying to think. And like the the gas stations, too, because like when I'm on the road, that's all I have. If you're not in, you know, between Asheville to Charlotte, between Charlotte and Raleigh, there's there's nothing. You're you're looking at you know ghost ghost areas, and I apologize if any viewers are living in those towns, but there's nothing. And I apologize.

SPEAKER_03 36:38

They know, you know what I mean? I think you know, you know what's up.

SPEAKER_02 36:42

But what is nice are the sheets gas stations?

SPEAKER_03 36:44

Okay, yeah.

SPEAKER_02 36:45

Tons of protein variety there. Um yeah, and even if I'm tired of eating like cold stuff, they have made-to-order stuff, which they have like healthier options, like wraps and other stuff you can kind of lean towards. Sometimes, even with those, I'll just order like a thing of chicken and just eat that. If I'm just like I'm just tired of eating cold, cold stuff. And uh sheets and QT, they're those are good. Sphinx is good in some areas. Um, yeah, I mean, it's just it's weird choices, but if that's all you got, you gotta make the you know, make the decision.

SPEAKER_03 37:18

Yeah, and I think to your point, like being able to, and like Nina's even put in the comments to that point, is like, yeah, being mindful of like having something you can still enjoy and protein intake. Like, if you could pay attention to like where your protein's at, even something I'll I'll play with more recently is more my fiber intake, um, and shooting for a certain particular amount of fiber because that helps with fullness, protein's gonna help with fullness, and again, having that predictability. I love that you mentioned Greek yogurt too, because one of the things that we're working on, actually, I'm gonna say we meet like me and the team on the behind the scenes is working on like a dessert cookbook. So we have our slow cooker, we have our barbecue, we've got the 28-day protocol, but um now we're working on a dessert one. This is where I'm gonna like have a transition into an actual like one of our sponsors, the ones like right over my shoulder. Um, biolower that has a seamous gel. Believe it or not, probably sounds gross. I don't know if you ever messed around with C moss gel.

SPEAKER_02 38:04

I've I've had uh I'm whatever that greens powder I told you I drank that time and I like threw it up.

SPEAKER_03 38:13

What I actually say is like for I'll show you like up close, is like our the C moss gel is like jelly. It's a bit like think of a gel, like you make a peanut butter jelly. I substance this because this is 10 to maybe 15 calories per serving versus like 60 to 80, and it's gonna have like 92 essential minerals, it's gonna have potassium, sodium, it's gonna have zinc, it's iron. Now, here's what I will say like things like this, this is not meant, even in the gummies that they make, it's not meant to like replace all your food. Like it's just a complement to it. And one of the things we I was talking about with BioLore, honestly, like behind the scenes, is like with our cookbook, is using them for like with desserts. Like, I've been really messing. I love peanut butter cups or like almond butter cups or any version of like a nut butter and a chocolate. That's like my jam. So we have this really we've between Carrie and I have like we've really dialed in a higher protein, lower calorie, lower sugar nut butter cup recipe with like a sea salt. And we're gonna play with, I was thinking about doing that and like dipping it in like the jelly and like then freezing it and then being able to have it be like a sweet treat or doing um smoothies, shakes, acai bowls, but instead of just leaning on acai, you do like sea moss. And the point is using things that you like, even like a peanut butter and jelly, and finding ways to substitute. Even you mentioned Alfredo before, like let's say fettuccine alfredo is like when I was a kid, like one of my classic favorite dishes. So I still will eat chicken alfredo, but being able to say, okay, instead of making the traditional Alfredo sauce and being able to have like super heavy cream, playing with Greek yogurt variations or consistent with that. So that's why I brought it in the whole point of saying all this is like Greek yogurt's a really cool one you can play with, substitute with sour cream, you can substitute it with like heavy cream, you can do all these substitutes with it, drives your protein way up and it gives you a lot of diversity. And the point is enjoying food still at the end of the day. So I'm gonna stop. I think I want to do like a little plug. A shout out to our sponsor, BioLore, and thank you for happen to make like tie in nicely there with like still finding things to enjoy, and also the other side is let's say going to donuts for your dad. Like, I invite when I nowadays I'm really intentional with like let's list out some of our favorite foods and things we might not want to live without, and then saying, Okay, cool. Maybe we don't want to go to Krispy Kreme, for example, or something, but we can make homemade versions of that. We can drive up protein, we can drive up fiber. So actually, I'm curious to ask you nowadays, like, what do you think is something that it doesn't have to necessarily be sweet? It could be a savory. Like, what's the food you love that you've been either playing with a substitute for it, or would be open to substituting ingredients? I'm putting you on the spot here. This wasn't like a prep thing, so I'm I'm putting on the spot.

SPEAKER_02 40:45

Um I think my big thing is just uh going for steak. All like I, you know, there's different cuts of steak, and like I love cooking and pizza as well. That's another one. I've so going to New York, I had really good pizza, but I came home and I make my own pizzas now, so I can judge what I put in there and I use better ingredients and like not just slamming you know little Caesar's pizza or anything like that. Like for my son's birthday, I made me and my father-in-law, who's he's actually in town right now, but uh he's a uh Pittsburgh Italian. So we um who made 12 full-size pizzas for the kids, made them off everything, yeah. So we were we were in the in there making our own stuff, using better, you know. And if you know you look at like Parmesan, like a real block of Parmesan, it's so good, like nutritional because it's killer, yeah. It's killer protein. Um, I mean, it's just that's where I can make my own choices on what I put on the pizza. Um, balsamic vinaigrette is something I really got into, like just the balsamic part of it, and then uh what's it? Oh, just the sauce you I mean, tomato sauce is like nothing. If you get the right kind, it's it's not bad at all. But yeah, just plenty with different stuff with uh using like panchetta and uh a couple of other things, like just you know, being able to pick with better ingredients kind of deal and just making a pizza for the family. And they sell this pizza dough at food line, and it's like two dollars for like just like the blob, like the blob of pizza dough, and roll it myself, flour it, throw it up, put it on there. Oh yeah. And then but with steak, you know, picking better choices for the cut of meat you go with. Um just looking at the fat content of it. I mean, I know it would be great to have a wagyu steak every single day, but also it's not very good for it's just very, very fat cut of meat. Um I'll do a oh god, there's you can buy like a big blob of it pretty much of uh the sirloin. I can't think of it. Uh sirloin, I have to find the name of it, but you can buy the whole thing for like 45 bucks and I just cut it up, and they're real they're real lean. So I what I do is I'll tenderize them with uh I've got this thing that you just stab into it and it just poking a million different holes.

SPEAKER_03 43:13

I know exactly what you're talking about.

SPEAKER_02 43:14

Yeah, take it and then put season it inside of the bag and then freeze it or refrigerate half of it and then you know rotate. But that way I control how much I put into it, you know, everything else, instead of just going to a restaurant and they just slap whatever else onto it.

SPEAKER_03 43:30

Yeah, and you have no idea how much or what and it can taste great, but to your point, like being intentional is again another ironically shameless plug for like the the bilaurer. One of the interesting things about their ingredients is they use pure's like a mango. I don't know if you ever mess with pineapple instead because of the acidity and what it does to break it down.

SPEAKER_02 43:45

Yeah, I've meat. I've added that to their before, it's pretty good.

SPEAKER_03 43:49

So it just depends on like the cut and also what you want from your flavor profile, but also being able to do again like one that I was talking to someone about the other day is like since moving to the Carolinas, I have a new. Appreciation for slow cooking, like oh, I was telling Carrie this, right? Like, wasn't I telling you this? Slow cooking, and like being able to like low and slow, like when I would smoke meat with my Traeger, whether it was like a brisket or steak or like it's just a different style, and then you can obviously like finish it off by searing it and do like a reverse sear kind of a strategy. But being able to have that, and to your point, pick those cuts of meats because that's like one category. Another tool we'll leverage is okay, we have our protein category, we have a vegetable category, so we pick a vegetable to go with it, we have some kind of fibrous smart carb that goes with it, and then a fat that you use to help kind of like put it all together. And yeah, you can find like, hey, even what's on sale. I talked to Johnny from Rogue about this from time to time. I'm like, all right, cool. Like maybe we have pork that's on sale versus chicken versus you have fish, and then you have different cuts of beef. And it's like, cool, we could rotate that and then just try and enhance like a leaner cut, like 93% lean beef versus 8020, you know, those types of things.

SPEAKER_02 44:56

And even if you go with the cheaper cut of beef of what I've done before, is I will uh render down the the uh the beef, and then I'll take a paper towel and stick it in there and plunge all the fat out of it. So because eight the problem is 8020 is always like probably 20% cheaper than the leaner cut. Um, but I mean there's ways to get it out of there. You you will lose a lot, but um it's just you know, work work with your budget, you know. You know, it's it I mean it is crazy that America's the only country in the world that obese are the poorest people in the country. I mean, it's it's a lot of healthy stuff is really expensive, but I mean I do all my shopping at Foodline and I still find a way to you know cut weight and drop weight. Um it's just making the better toys. Like, yes, chips ahoy are pretty cheap, but they're not gonna help you out in the long run, kind of deal. Um what else?

SPEAKER_03 45:58

Um and it's at what cost, too, dude. The one thing I invite for people long term is like, sure, it might be cheap now, but like 20 years from now, a heart attack is not gonna be cheap.

SPEAKER_00 46:07

Oh, yeah.

SPEAKER_03 46:09

That's getting into the weeds. Also, to your point, like standing on principles of let's say the US and some of their standards for things. When you go to like I have family in Germany, right? And like Italy, and like even like in Thailand living over there. In I'm looking at like going to Japan with my kids for a vacation, and like the standards at which they have is fascinatingly different from what we have over here.

SPEAKER_02 46:29

Yeah. So I mean it's it's definitely somewhere like you know, times are tough. You gotta squeeze it, squeeze what you can, but I I still I probably make a dinner for family probably at least four to five times a week just because I'm here if I'm in town. And uh just making the right choices when I do go out and stuff like that. Like um I mean going to restaurant, and I I do love supporting local, but a lot of times they don't they aren't as pushed to like monitor the calorie charts on there and everything. Um, but just knowing what's gonna be higher in calories compared to what's not.

SPEAKER_03 47:14

So yeah, and doing even just a little whether it's travel, whether it's at home, up front, maybe putting a little more bandwidth and be like, oh, cool. Like I know, like let's take a pizza for example. Like, I love pizza. That's being from here, and I love Italian food, I love all types of food. But saying, okay, cool, like I'm aware that having a slice of pizza might not be the best source of protein, but it's not too bad. So cool. If I had some veggies to it, I add a little bit of chicken on top of it. Cool. Now I'm starting to blend things and I have to restrict. Uh, the one thing I'm a big fan of, even when it comes to nutrition, is focusing less on the removal side. Like, all right, let's just add things to what we want. Meaning, like, I'll add protein, I'll add fiber, I'll add vegetables. And I can still have these things, but I'm gonna just add more of what I want, even with your point to the 80-20 meat. Like sometimes I'll will I haven't done this as much recently, but like getting 80-20 and then like 93.7, and then you do two pounds together. So when you average it out, it's like roughly 86, 87 percent lean. And you can even still like drain some of the fat to your point, mix it in, and like so you have a broader kind of scale to it. I think that's impactful. But at the end of the day, it's like, hey, focus on one piece at a time and look at what's possible when you fast forward three years, four years, how it accumulates over time, and being able to work through things. And I gotta be honest, dude, we're gonna have to come back and do more. Are you down to come back on and dive into more stuff? Because I know we're getting a little towards the end and I have to transition, get ready for a call. And I know you got kids in life and all that.

SPEAKER_02 48:37

Yeah, I got my daughter running around out there. I don't know if you could hear in the background, but she's uh she's a wild thing.

SPEAKER_03 48:42

She's doing a great job. Yeah, it's also not like kicking the door in and being crazy, which is fine too. Like, life's gonna life and kids are gonna kid. Um, but one thing I I guess to like just recap on all of this is through your journey so far. I always like to say, hey, like what do you think is someone or what's something someone can do today watching, whether they're watching this live, watching the replay, watching a snipped up version of this. I always like to invite, give us something actionable that was crucial for you. That if you could talk to yourself four years ago, you would emphasize this part that someone else could gain value from.

SPEAKER_02 49:13

Again, I'm honest, honestly, I think so with the whole program at the beginning. You had me send you every single meal I was doing. You may not have to do it with you know the program, but if you have a buddy that's you're both chasing the same thing, and if you're like every time I eat something, I gotta take a picture and send it to my friend, you know, it just it led to me being like, okay, I don't need to send Mike a picture every time I'm having a meal now, but I'll also make the choice thinking that, you know, what would Mike think if I, you know, ate a dozen donuts right now or something, you know. Like it's it's just finding ways for your mind, you know, play tricks for your mind a little bit in the beginning, you know. Sometimes some people I've or I've done before with getting when I fell off a little bit and I was come back, I got like into like uh Coke Zero. Not like, oh, I'm gonna drink it every, but like if I was like, God, I'm hungry, I think I'm hungry, but if I just drink it, I'm all bubbled up and I'm like, you know, I'm good, I'll be all right. Just something to fill you up sometimes. Drinking a lot of water has always been good, but really just finding ways to hold yourself accountable. Um, and you know, only you know, it's only you that decides to eat what you eat, or sit around as long as you do, or do whatever. Um, just find just think about your day and be like, how how long did I sit and play, watch TikToks, or how long did I do this, or could I have been doing something else to improve in some way? So one of my favorite was from Ethan Saple. I heard on his podcast. I don't know, American Glutton. Have you heard that one?

SPEAKER_03 50:53

No, I'm gonna have to check it out though.

SPEAKER_02 50:54

So Ethan Saple was he was the big guy in all of like uh Oh yeah, I know, yeah, I know who he is.

SPEAKER_03 51:00

Yeah, yeah.

SPEAKER_02 51:01

So he's lost a ton of weight straight. One of his first you gotta listen to his very first one he ever did. You know, it was just him saying everything he's done, and he said he went to a guy, and he was like, could he's like, say every day you wake up and the version you were yesterday, you have to fight him to the death. Could you do it the next day? Did you improve yourself enough to be the person you were yesterday? I was like, damn, that's deep. So but some days there's I would have definitely died from the person I was yesterday, you know. Some days, you know, I could have you know it's just choices you make.

SPEAKER_03 51:37

So even just being sore. Like, let's say you get a crazy trifecta workout the day before and you're sore AF, you might lose to that guy the day before.

SPEAKER_02 51:45

I might I might lose. Yeah, I mean it's it's just crazy with life right now. Like I I hauled uh my mom's realtor, and she had somebody that did not come pick up all their stuff out of their condo or something like that, and it was on the third floor, and I had to carry a giant speaker for a guitar down three flights of steps, and I was I was like, I'm a little sore. Like it's you know, it's just and it may not even be like, Oh, I need to go to the gym for six hours. Like, just make a choice to make yourself a little better. You know, go walk around, go, you know, go pick up some center blocks, go throw a rock around, you know, do something. And uh a lot of times it's just me and my son just going to go do chores out in the yard. Like we went and collected rocks out of the creek in the backyard and carried them up the hill, and it was exhausting, but it was fun, you know. It may not have been like deadlifts in the gym, but it was at least getting me moving in your heart rate up and being out the sun and uh just do what you gotta do.

SPEAKER_03 52:45

So, yeah, connection with your son, be able to get stuff. Oh yeah, I'll I'll tie it back in. So I appreciate that's super helpful. And like I'll reiterate that. So that goes back to like again the formula I use now. I point out to like awareness, right? Taking pictures of our food, logging our body composition, being able to track our workouts. If you're just guessing how much weight to use and you're not tracking your workouts, and oh, last time I did 50 pounds, this time I'm gonna do 55. Like you're you're kind of missing a massive piece. So it's like having awareness, then aligning out with intention. Cool, like I'm gonna improve my health, or these are my non-kind of negotiable aspects of my life I want to be, and being able to then take the action on it. And lastly, have accountability, whether it's a coach, whether it's a friend, whether it's family, whether it's social media is like a built-in accountability system, like share it somewhere, it will have an impact. The cool thing I I referenced the study. Uh, there's two studies I referenced. One is from London University. They found that when people had a scheduled accountability check-in, whether phone call, video call, or in person, they were 60 to 95% more successful. So if that was a pill, I would take that pill from a success standpoint. The other thing is when they had people take pictures of their food, they didn't even have to share it with anyone, just taking pictures of their food, they ate 20% less on average. So people are taking like Manjaro and all these GLP ones. I'm not saying that's wrong, by the way, but you can do that, but you can also just take pictures of your food. You'll honestly eat less. And then if you share it with people, that's a massive accountability. And if anything, you're gaining awareness because then you're like, Oh, why did I gain weight this week? Oh, look, I ate, I'm just projecting my own experience here. I ate a bag of mangoes and like a whole thing of peanut butter cups, like at two in the morning. Yeah, that that makes sense why I gained like a pound. Um, yeah, so that's that's the thing I would just continuously highlight, and that's extremely valuable. And again, like Nick, I'll go back to dude, thank you for taking the time and coming on. I'll start to bring it home. And the last thing I want to kick it to you for the platform is like last things to potentially share and offer. And then again, just acknowledge like what you've done, man. I don't know if you take the time to really acknowledge it. I appreciate when you send me the updates because I love celebrating it with you, but like really taking the time of like how crazy is A to originally lose like 50 pounds, then B being able to lose over 100 pounds and then being able to maintain it, even if it's not like okay, it wasn't always perfect, the same, it wasn't a linear path. It's like over this gap of four years, look at what you've created and be able to maintain. I think that's the massive thing to celebrate. Um and yes, I kind of want to kick it to you for the closing aspects and thoughts of it.

SPEAKER_02 55:07

Yeah, I mean, honestly, it's even when I was I gained weight that one time, I was like, I know what to do to fix this. I've trained myself, and it's like you're just not doing it. It's it's it and every day you gotta make the decision. Do I want to get a little better today? And it and it may not even be like, do I want to lose weight? Or it could be I want to get better at work, I want to, you know, I want to get better in education, I want to be a better parent. I want to, you know, go the next step I can to improve. And I think it's just find something every single day to improve on and then just do it. But don't make it a million different things either. You know, it's you you don't need to write a biography every single day of like I need to you know only use two pieces of toilet paper to save the world, and then this, this, this, and just load it down on the list and then achieve none of it. So and so I mean it's just make little goals and write them down and just do it, you know. At the end of the day, it's on you, nobody else. So you can try to blame everybody else for it and all that, but at the end of the day, it's your mouth, your hand, your feet, you know, do what you gotta do to do it right.

SPEAKER_03 56:22

Amen to that, dude. You get to be responsible for it, is what I'm hearing you say. So all right, we'll leave it at that for everyone to have some inspiration to go do and take action. And also, I guess the last piece is like for people that want to follow your journey when you are posting on social media, where where can they like I'll I'll put this also when we repurpose it. I'll I'll put it if that's cool. If you even want that, because I know we've done a variety of things that like we've worked on, so I want to make sure we send people in the right direction.

SPEAKER_02 56:44

Yeah, I mean, I haven't really been posting much lately just because I haven't been doing all the gym stuff, but I think since I'm getting back, probably the stash strength NC, that would probably be a good one. Um, probably you know, it was it was fun to post on there. I kind of use my Instagram now just to post family pictures. I mean, if you want to see cute family pictures, you can follow me on my regular Instagram. I mean, that's really all that I post now lately, and that but I've got some super cute kids, so I have a great reason to do it. Um, but yeah, I mean that's probably more. I mean, and then there's a bunch of stuff on there of when me and Mike are working together directly, like different things, like meal when I meal prepped in a hotel in Florida, and I was using like a uh key hotel peak card to like chop up my food, and like I was in the prison. Just like just crazy stuff, and just you'll see a lot heavier person on there, but it was somebody that was just working. I and that one was crazy because a lot of that was I was in a her on hurricane duty working like 12 hours a day and then still driving to a gym that was in Tampa, Florida, and working out for like another hour and a half every single night. And uh I god, that was the first time I ever lost weight while I was traveling up till then, you know. I lost like I think it was like 15 pounds on over like a month. And uh I was like, well, that that works.

SPEAKER_03 58:11

So it's possible, you know.

SPEAKER_02 58:14

Yeah, I mean, and even it like when you travel, like bring bring the scale with you, you know. If you're really like if you want something to really judge you, that scale will judge you if you made some bad decisions. So um take it with you. Uh the band, I still use the bands all the time um when I travel. Uh I'll hook those up and you know, do some squats with them, do some just different variations of movement with them, and they're super easy to have, and TSAs never try to take them, so that works out well.

SPEAKER_03 58:47

So it's pretty and I try to intentionally package them. And to your point, actually, you know what's ironic about what you mentioned? There's a couple different brands I've worked with over the years, even like the scale that you have, right? The FinNindex scale, that's one I really enjoy. Then they're not even a sponsor, that's just one I like. I literally like bought them and just like sent them around.

SPEAKER_02 59:04

I up I upgraded mine. I still have that same one, but I got the newer version. No, no, no, you don't have that, it's just a bigger one. But it just I just for I I think after I mean it I had it for three and a half years. I uh the weights were just it just didn't seem right, so I was like, I'm just you know, I've probably worn this thing out enough. I'm thinking I'm just time to get a newer model, and then and it it's great, it is bigger though, it's a little tough, it's not as travel friendly, yeah. But uh um, but yeah, I mean a scale is definitely something to bring if you want if you want to know if you've made that bad decisions or not. So and also with I you were saying the drinking thing, and one thing that helped me because I I still drink, but when I was doing it, I was doing uh tequila and soda water. Nice was the only thing I drink. For one, you can only have so few many of those because you will be blackout drunk if you are um but also it's low calorie with the soda water, and that's the big thing, and that that's the only thing I can add for the the drinking part of it. Now I just do the seltzers, yeah. Um and those and that that's just what I else I could add. But yeah, other than that, I mean that's pretty much me. And yeah, just give me a shout whenever you want to do it again. So we'll get you back.

SPEAKER_03 1:00:22

And then I one more I'll ironic, I wasn't planning on this, but there's a brand that I've worked with called Renfo R-E-N-P-H-O. They've sent me they now have traveling scales that are like smaller than this book, it's like maybe 12 by 8 or something like that, and it's not only a scale, they have one that's just a scale that you can check and bring wherever you're like for fighters, it's really good when they have to make weight while traveling. They have one that's the same size that also does body composition, so it has the electrodes in it. So ironically, like I they weren't sponsoring this, but I'm just gonna plug that and I'll maybe repurpose it later. But shout out to them, and there's other companies you can use, they have travel-friendly body composition scales, not just to check your weight, but check your body fat percentage, and they're just a little bit bigger than my palms, so it's like enough for you to stand on for your feet to fit, and that's it.

SPEAKER_02 1:01:09

And it's like my problem is I have size 14 feet, and the problem is this body, yeah. I mean, uh, yeah. So, I mean, it's the that was the problem with the fit in there. I had to like squeeze my feet on there, but the newer one, it's a little wider, so it yeah, because I mean it you gotta make sure your floor is perfect, all that. So, but you know, that's pretty cool. They have you said, Yeah, Renfo.

SPEAKER_03 1:01:33

This is just honestly when I I'll make some content out of it. Uh but they do actually their their travel one is like goes up to 300 pounds, so you're like right I'm right at it, right at it. So, yeah, and that's uh the quick question. I'll just address this on Twitch and then we'll get out of here because someone asked like, is your body comp uh even gonna change that much over a week or days in this case? I mean, in a day or two, no, but like over a week, it's more about bringing your awareness. I'll go back to the idea of awareness to what's going on, so kind of see. All right, well, I'll let you dude go. Oh, you're good. Yeah, it's a fam. Thank you again, man. We'll have Nick come back on and say time to go to daddy duty.

SPEAKER_02 1:02:27

All right, we'll see you guys.

SPEAKER_03 1:02:29

Bye, everybody. Take care.