you hey telling companies will not come in today have a total my strength training

workout for you are you need for this is that dumbbell we’re going to be doing group
to exercises and 8084 not 42nd on with 15 contract there is no longer cool down
included in this work out 321 my mother on your own I do not go in and it started a
for sex tonight is going to be dead disagree with that so many lifting utterly and
totally more you can so feet about shoulder-width apart treatment from you right
here keep afloat-pack say down come back up pulling out squeezing your knees and
point to use cam chains in here on the way down exhale as you press backup keeps
letting you need all of them out don't been too deeply into your ATV will happen
here you take 1530 rest min redoing lunch 0 fired alright for you time 9 any for this
room all right thank you mean higher time another spill your heart okay hit right for
the row for coming here Wednesday and then rolled out of it are setback good
morning of it and row yak Star Mothers Day clear growing on office I someone playas
forward well as high as you can well now using wood picker hey wait for no checking
many wrong it's only the part my phone call slowly come down and then come back
up same rate make sure you're not here so I really kind of she quickly to any part it
seems much you make sure force you run states I'm you grow in Him humidity’s
Syrian way you have we about 5,000 plus in lower gear up squeegee only a you
generate you for that throughout United not must envision how did you know so you
this handsome forward en route him which speak whole euro zone keep everything
tight cage operate don't hold out prime your own little way that's quitealright here
you try to be home when you have the first yeah paper range much million illegal
USO toes out looks really funny men drop down for download all SeaWorld your
back flat Billy Baldwin hisses that your toes weeded out if you doing was the one
with me you’ll probably if you don't feel is right now I'mwillmar you remember me
into her this exercise right here my job me weird you trade engine alright from own
he was there her coming in from all Sophie nothing goes yeah shut down to a few of
her oh yeah that's the right side and then that then slowly Matt Dare and drop
itInformatica your spot no this is definitely true yes as hell the hardest part about
exercise the halfway point she did or anything always operated you better your
properly but to do it your way to you one brothers have you get anything 18 rail
doing deadlights tell out throw senior duck stamps no down starting learning okay in
here on the way down the zebra push out his comeback halfway towards the end
well she really keeping them actually exaggerated seek you out squeeze your gluts
America he backtracked what I'm you loved done brilliantly units feed him down well
then makes you ask me green during a community when you say anything like this
comeback to back to back to do something that being pretty good cardio workout
well on slender lead over here to you one right 0 down left on me a huge her hand
tennis I'm done for their toes pointed sup exact opposite we're just doing does to us
when this comes as you can come to me thing down shock how working at least
everything okay laws I Cat mull who eventually here we are more since the routine
when you really like to strength train Bihar times you know I three that's what three
mininteresting to me 31 there is a big number using everything whole time keeping
our Haryana High mind if it turns on whether or not courage and as well right jump
your way do all does pearl for 12 his manganese mines kind of the pretty one is an
awkward position here we go stepping behind you right and curl so behind it across
anything down using already ruled lunch staging is Jimmy stagnation Hall if you have
to find someone to help you halfway 10 glass keep going if you can crating you one
right back to those are we for me through things you're going to down halfback same
speed coming down is on track you know a lot of questions about whether or not it's
okay to take breaks during your workout whether or not taking a longer rest makes
the whole workout wash on W you have to be a long dresses perfectly fine use him
here for more information eventually all you need to do is focus on paying down
your extra the eighty always okay to take needed to 1 all right wing Matt electricity
onFlickr girl for honey the consignee crackers a hundred with a cure area shared a
hole in your prime make sure not screen with those cruelty that is an awesome
thanks a lot of people most people donor the United time do it very clearly muscle
you have the right now literally rate last month great but its first-half the happened
isn't me going to do what I am unified welcome to the second half your
workoutakers exercise it's going to be a quasioverhead press so I'm you doing 12
hand well how many campers one so because we've got your shoulders see down to
a lowest watching Intrados push-up and learn that so damn my that only do you can
control so if you have to stop here really startling that's perfectly fine spoke up over
your head otherwise think down locating your back of your head up shoulders
Nathan a break you can go down further in hereon way down I scale press back you
know funniest are doing a halo well morning I cleaning I'm email 11 we can both use
reviewing around I have any sure action and we're doing a good morning so look loll
exercise brown this morning third layer on the only way will do it rain here and just
let it go to though didn't you will be no we from your hands round opposite direction
come back down played any back but push up losing its him down and it's free
almost all my muscles are shaking which is actually feeling I really like revoking last
right back to that overhead Lee don't think we’ll do you individual you early
challenges you personally know her bones me we are you sure started up so much to
you year he'll you have thought actually lifted comes out of the ground let you be
leaning back out you really engaged as bleak 15 min last in a few good wraps re to
you on me he hugged sorry for them to reach unity brought hamster so your friend
open wall anywhere in your room for the NASCAR exercise not your home when you
can actually do this use tax crop that's my bring it units water 3 to you Hun alright so
menu let me this next one not very strong in seeing you no actually happening rather
than Jorge okay well Layaway something back your backsliding all your nose to the
ground we're coming %uhinsides not throwing up a great night any who you know
loll herd's worth first major something good highway try to keep your back what
here. keep your head up to right around corner soon he was ready few one very nice
that we're doing right ones presidential race some emotional were coming %uh in
from running just a short whileCNN's Dana my cousins had a weird ass is tight so
coming insiders so down well there is no comeback up repeat on the opposite side
but not only looking at the store level here and keeping displayed Street they’ve
been only when is enough blankets beddingtaiwan I think my parent 100 about to
open 100 dinner ground-up of it her keen architecture tendency to enhance your has
started a I'm slowly back down right here 500 he's you can be used just almost there
for punishment rafters her something about him as a coach that hews going to be
ready finch people everyone first thing I don’t know already everybody's turn it over
so watt up doing 15 to 20 minutes the raw fish with all 3 to you on me you know we
doing less than 1g was the front raises him she got a little bit star in about five
seconds right by: mean to imply me away your stuff where I S through an exercise in
ICU last her to have for more on several hundred we're completely done how okay
so I'm done who's who music 89 Hun redoing plus show time salary entire torso not
matter sink down president of the Greater Manchester inhuman way down actually
refers back January for greenback both holes for flat on your back hands are in your
territory in are you %uh and cold we go back up to make them releasegreenbush
always you know you shouldn't really be less should also you and your lower back all
your shoulder you're going by as well me rumor her last review: e2b gloomy got
mission shoes awaited shall continue represent the rescue arms of green tree down
across your chest sorry and he has already have an original reading I mean or lower
body is also getting work now made years ago went back into the summer well think
battle said just wondering what you learn you never left okay me show you a cool
down stretch trail of the water any cream from my company tomorrow a job this
workout is completely they what's going on guys it is GregoGallagher and
Christopher Walker with the road trip podcast now today weary talking about I am
how to stock up your kitchen for quality foods to make that fat loss and muscle
building journey a little more smooth with you now on tonsure you going to
adequate nutrition and we're also tonnage talked about muscle building questions
and answers arm from summer listeners on and where to get all into that you know
how fast you actually build muscle how long it takes to see results how to address
stubborn muscle groups and what you can do to really on jack up your physique
quickly on the field about coming up to recover all that is some really interesting
topics and firstly we're going to you know talk about what kind of foods on the I
should be by the grocery store to stock up your kitchen so Christopher let's kicked
out ofalright sounds good yeah I think this is a there's a chick pretty important and
often overlooked tube honest the importance of a what you actually have in your
house or in your apartment or whatever you ‘reliving in your cardboard box on the
big people don't think about the you know want to go to my clients like a big tit for
example in this is just an example but I think it can be extrapolated to take a bigger
thing is when you're doing I a protocol where you're looking too late lose fat a II told
people I just this one thing don't quit not don't have knots that’s just you know that's
one thing I don't think people think about think about but not so I actually like an
example of a food that is on the more you know it seems like it's a akin of benign but
on so people might have in their house but if you're if you're on a dietary here you
know cutting get your calorie slightly into a deficit start getting kind of hungry arm
you're nuts like nuts can be they can encourage like a binge eating or are they their
base it's like tons cowers in a but nine package that you know it’s like one in four as
good you know another half a gushdunno it just like my trigger something a lot
bigger and nastier up so that's just an example but I think just principal love not
keeping certain things in your kitchen is actually a really helpful and think about
because a it'll help ensure your success and what you're trying to do and not so just
one thing but a great year there anything you know is there anything like you can
think about in terms of a along those same lines the you wouldn't have in your
kitchen at any time you know maybe like it about just like townspeople its make it up
like unnecessarily difficult on themselves if they have a kitchen stock forward chips in
ice cream in also to stuff that the I know we talked about like last week both fitting
something like ice cream into area like a sensible plan but for some people I'm
having up kitchen follows a foods that might be a step backward it’s actually not
necessarily a good thing %uh so does your unit yeah man I I’d fully you know arm
when your diet you really got to arms review eating yet to make sure it’s worth it so I
mean if your going to be having some almonds or some pecans or cashews I mean
you ‘relooking at several hundred calories for just handful and I'm that so I mean like
it's just not worth it on joy speaking it’s it's just much more enjoyable to load up on
protein lean protein ohm or even fatter got a protein will still be much more satiating
and filling then you know snacking on almonds a and pecans whatnot and so I mean
people suffered absolutely have no idea how much calories getting from nuts it’s it's
ascertain amount wake very few people actually I think count the nuts slick I yet they
they'll at her 14almonds yeah it's the usual with your hand formats like 300 calories
the guitar which is crazy I mean you’re not still they do have a lot of arm they do you
have you know a lot of nutrients on vitamins minerals but like your it’s it's not were
thick as you take in so many calories to get a certain percentage of OVA above
nutrients I mean you're better off getting that from veggies and meats and fruits n
and what not Arleen seven so it’s potentially like a gateway to Asia a were situation
you know rag nuts and nut butters as well you know not bought urns I know just
keep you keep evening you realize it's like it's not like you're be very careful if your
going to be having might not sin uppers and you could have them but just keep in
mind how many calories you getting at this is not something teat freely and if the
going gets tough a really tricky disco house down one thing you should probably get
rid of arm knots and the Potters the any food that's not going to really fill you up
much arm is something that you probably should not this should buy not be a big
part of your diet down and it's also you should just basking I found its way most
effective for me when I played do this when I'm in the grocery store and is asking
myself as I'm like throwing stuff in my car you know like is this actually you know
could I just need some more like another steak as opposed to it going area you know
about can it not sir like it bunch like a block a cheesy know I love cheese and I advice
you know it a top people like eating for that she's actually really good when you're
trying to drop way cut you are you get for really easily but I know like for myself like
only the whole block a cheese in like couple yet to taste some so maybe it's not the
best thing so he asking yourself that question when you're in the grocery store
before you bring all that stuff home is actually the most important place that be
asking question you know dude kit can actually replace this was something that's
more beneficial to help me a get it's Michael faster may not be a good potential
detriment bright I okay so I mean hourly moving on Lake arm what sort of foods will
talk about you know what kind of food that we were too Cabrera diet in and
McMahon our clients to how on Chris Walker what you start and I get into that okay
so let's see the big component ones I'm see for fat sources and protein sources start
a fat sources region was just go look fat source protein source crabs tackled as a
erotica be as we have a look for people like stiff you on it like breakdown or arm the
for fat sources always have on hand liked butter coconut oil I was like just hang onto
bacon grease after cooking bacon for like dare to your whatever's cook eggs and a
coke beef in it are makes everything taste way better with more and think in terms
of that about it mean to be honest like Oak Knoll butters basically he would need
Ryan if you feel like you know love be4 whatnot you getting in some smasher that's
their tee I'm pretty much the same with my fats I A I use coconut oil love coconut oil
for cooking and Russia coconut was the perfect forth cook with coca it’s the
saturated fat arm attacks it hiking temperatures was your cooking with some like
canola oil or olive oil then arm like teenagers it actually goes right goes rancid at
these high temperatures and becomes highly inflammatory so might like my fatso to
user or butter are coconut oil and another great one is macadamia nut oil which is
our yet ha-ha mono-unsaturated fatty acids which are also stable high heating
temperatures and it’s at least equally as healthy as a olive oil yeah but what is it is so
does it taste I love macadamia nuts too you know like when I'm being nice blighted
Africa she has lied I fight it's better than Oliver has a nice ninety kind of flavor to it
it's a real solid it's great on for cooking I really enhances as those cooking oil cooking
all really can enhance the taste the meal yeah do you ever cook II was could note for
the coconut oil taste so good all adjusted them and I flaggy in like 2 teaspoons a
coconut oil of its is incredible on if you had at like little sea salt so that just perfect
combo right yes a generally speaking like Yellow Sea Salt totally ARB generally
speaking like most might pure fat sources are just a hit my fat numbers to vote again
fat from by meets aches and she is so this just like kind of this just at like him I fat
numbers and Chris I we can use coconut oil butter macadamia nut oil just arm for
cooking and added for taste on avocados as well up that's you know it’s kind of like
mixing between like crabs or some fat so they have like the smart card as well yeah
its predominately father is a love cards and fiber on but yeah for Haley Barbour it’s
definitely more toward so it's higher than fat yeah so that's a good that’s worse as
well let's change pace nice fresh you knowcocco 1/2 put some salt on it also bit yeah
so now I'm moving on to our to protein sources I am year we'll talk with some
protein sources so Chris would like to have protein arm although against a good
thing so is like for big works ago for ago as you can see it this is Avery simple diet like
it's a simple way the very couple just couple things up so beef definitely number one
love beef your we're going to be for Kirby I just a right now I'm getting at Costco just
late nothing I don't know it 80/20 lean Sat whatever your area I don't know if
however a sugar a bit so that it's unlike patty format so makes it easy is take couple
that is our fish patties like three dark hours just crush it but %um a so it's good as
you to cook in skillet a stake wise Lake some steaks I love sirloin like tops outlines oh
yeah II love top sirloin yeah it's a it's not too expensive either now it’s a case like
moderately-priced sir yeah it's not like to cheaper beef cuts I a steel which lot
cheaper beef cuts but kind of just got sick of them just as its after a while like my
body start rejecting that much %uh that that kind of beef so it just you got to go for
more like the sirloin Erich York strips so good at is that your cat your character one
second your want to keep talking while great goes to his cat yeah he's back as my cat
yeah I don’t notice no one is trying to get on the call he feels that out he wants the it
was total about his protein intake no Bib usually include like Soured two different
classes of our I love me sources are protein sources someone had to have with the
fattier cuts nice talking about if we lean with my father cuts I'm looking at about on
three grams protein per one for one gram of fat so slut say it’s like you know
something like sixty grams protein twenty grams of fat so the protein sources they
usually get there are I am flank steak sirloin steak obi similar I'm not a massive & Sam
& I ninety-three percent lean on ninety-three percent extra lean ground beef or 93
percent Lena turkey or legal ad mix in like sum whole eggs with a bunch daylights
just hit that in that so with those so sorry meals I 10+2 I use last added fat so much
issues 1 or 2 teaspoons have added fats on dead my other source approach in our
very them and that's like chicken breast to Latvia turkey breast ohm tuna and like
those are my barely in source of protein so then I like are more added fats have
more oils and stuff for cooking or for adding to potatoes on but then that that also
gives you like the flexibility to a not that fast if you're looking to get crib oatmeal and
words like pretty high incurs seta like getting a lot of lean protein at once for
example yeah I thought to include a modern mascot with every meal fellow haven't
if I have a lick go to go in fact just eat pretty much lean protein and crabs they're
actually don't really feel for idea any that would have added fat on Sat yet it was
almost my protein sources and then also like from someone's phone to a late night
y'all might have a cottage cheese it was some berries I cottage cheese is nice and
slow digesting very slow digesting on I have awhile getting out the five against
Indiana which has about 60 grams of protein and yeah it's its is food for taster it’s
nice and I did you eat you an entire container loads your nice the sign in initiate
something that I love it I'll that or create your grace you'll agree children are
switched to college chests but cheaper and up early Greek yogurt is hard on the
environment there's a lot of ways byproducts I it so funny enough now that I tried
have Greek yogurt Greek yogurt is discussing its weird it’s like you get used to cause
she’s angry Joe got his gross or you get used to Greek yogurt and cottage cheese
States growth it's impossible to like both on the same time stripped are so like now
so first I thought Akashi’s was gross now I love it and then it's funny how it works like
that I'm pretty sure no one actually likes both cause she's already over %uh are at
well as amassing third it's a bit so I Bernard not at the same not the same time at
least United States are showing up enjoy theta teaspoon of cottage cheese and also
great Grover it's like they're whether it is a disgusting meal to be honest I will be very
disgusting to think you know whether however taste buds are it's like the either
gravitate towards cottage cheese or the creature ogre so it involves static genetic I
don't you know what its I think it's acquired a few like ways to acquire a taste for an
onlooker you who's he with his provided she'syeah her it's not a whole lot it’s on
your genetics is I it's a it's a very interesting I should actually look into this should
further basket but it was a good accredited study it do it could yeah I mean you
might wanton a cause she's the energy in acquired his sport goods cheaper or it’s not
as bad on the barman I'll I to find a bit more filling to that’s just me orca yeah I do
anything he just makes very centre any other recipes Irish I see you at all today I like
just either plane Unger plane so I enjoy playing hard to get novel with it bomb Greek
gyros the love Cinnaminson berries and bananas yes in a min with arm Stevie
Stevenson it and then some frozen berries there a calf melted totals with you still
need your my cat meowing no okay good Sargodha year is a list dealers is your
outside the door is that we are solid no easy I think you just want to let him out or
organs and do but take awesome respect that Lee after are your honor is there is
badly is the only yes issue with such we talked we should try getting sad dam Corp
source is there anything else you want to add in terms of protein oh I'm a huge fan I
love a rotisserie chickens they're all here yeah chief and very healthy are stay slick
amazing compared to just like a chicken recipe thrown to grow a rotisserie chicken
tastes credible you get all the fat from the skin up dark meats in it's like you see if
you know if you're not buying it like fancy grocery store it's like five bucks for an
entire chicken I'll that since late deal in yeah that is such a good I should certainly be
nice how many do you say that you are legally to Los order to double up largest Lake
I used to just have like about that when we're talking about that was another those
are two completely different area but on yeah I can like de 50 check wants I'm sure
play people can a city allot when I was trying to lick gain muscle years back good just
like by bodies out at the German then going to be a couple check play each get
chicken a at Whole Foods but that didn't last all that long because that's a car too
hard to sustain that yeah but no I mean is great there each just so I'm anyone
listening knows is chicken is around 1600 calories if you get like a normal size on a
you will notice if it's like so smaller slightly larger than the other ones I think the
average size 1 is 1600calories total that appears like eating all this all that amazing
skin tasty stuff so AST you know just for your reference are also for protein sources
and I guess a overlaps in the that or so well patient are course but now big it is kind
of turned more into area a treat it's a good you know he did everyone said or in
really enjoy it as opposed to you like eating every day which ice doing a lot of people
do be you enjoy it so much more when you I end up going back to like other protein
sources for the book reviewer protein and then getting I Kevin Bacon like once a
week or so it’s just like so good special some like sunny side up eggs %uh so good
damn does I have taken a long time and its it's been a while its incredible so is good
do you ever have a like pork ribs or oh yes my god yeah my grandma makes the best
for group ever tells her mom a birthday when I go back to governor a process a yet
you know I like some like pork ribs or a little relief at a year going to meets good if
you just want to load up and Jesse protein go pretty low crab yeah I by combining
with me like that like Rios or really fatty meats with wake you know book with like
potatoes or crabs or room so pastor Brad they resort to do some damages are two
really bring it to a car so I mean if you go to out here rate fattier meats then keep its
meets and veggies and study of the carps your yeah there's really no point in the din
that’s actually like the exact up so what happens because when you have a barbecue
or whatever in people are serving ribs are like porcine all sorts of stuff and is usually
served with you know roles and potatoes coleslaw if say potato salad like all its that
stuff it as a side so it's actually the combo of all that uses what's dangerous totally
arm I mean it's all if you're having a me alto you want to get your protein fat crabs
but I mean if like normally fat intake should be pretty moderate but if like for you for
example having meal just go to with bat there you still want your protein numbers in
the clubs from that you're just going to go down so your sacrificed take a more fat on
for a for less cars a song about thinkers I you still like it you know approach here
you've still be pretty safe you actually find your very full after a pretty much protein
fat heavy meal oh yeah usually almost always you know you’ll be like super fall and
that you want and need the crabs on so that like let's get let's let it go with a handle
it if you're be a situation where you have like some fattier meat 3 1/2 bake n omega
you want how the whole chicken with some stuff with all the scan everything I them
or chicken wings the other now we’re sorry but the minute Chris is right to sacrifice
and generally speaking the staple foods are combined with lots carp's yeah hit wicket
because that's how they taste Lee ago from tasting really good to lick incredible if
you have a more unlike a Hawaiian roller with a bungee cord ever but I'll yet another
I mean perfect and that ‘show I call the class that's how are all the classic meals like
or that's what they all Class A girls are pretty much like you're having a burger with
like French fries as fares in all that fat from that like the burger plus like theca’s in the
bond and plus like the extra crabs from the French fries and all the extra Arafat’s that
like the price out which is there recipe for disaster but a single unable yeah mobility
solar iframeloves it I am and only pizza a pizza relatively is are you getting a lot of fat
from althea the fatty cheeses plus you gain that like the but the tour the bread or
what not it like at the seven you still have these foods long as you accountable over
the total my calories but it could beard to your protein numbers with its with foods
that are lower and protein higher in fat and crabs last year in terms of like stocking
your kitchen at home you brought us donuts put this kind stuff in your kitchen at all
it and save it for that that time when you’re like going out with family or friends or
whatever mean people out for dinner are Ste you know the once a week or twice a
week or whatever at the you know that and then your it's much more of a
sustainable think as postal a capital budget frozen pizzas and your fridge hot pockets
or whatever in arm so yeah let's transition into cards and we can just do a quick
rundown of like you know over all this stuff likepashmina kitchen or move on about
muscle building okay Sure Start office on Carson Chris yet ok yes I'm it the big
important one if you're training a lot for Kara I think is white rice and just veggie
crabs obviously in a lot of vegetables frozen vegetables um fresh vegetables officer
better but I love frozen vegetables is just so simple you spoil you go to go data look
like to you that all about ands tier process of the stomach lives as they get some
frozen broccoli frozen cauliflower and while there and I don't even worry about the
calories and crabs and all the extra protein I'm getting from allergies I mean liken
encounter I don't know what the I just load up omits not going to make much of a
difference at all know because you can't even eat that much of it without you do it
like super focus yea water in totally you can eat that much it will help you stay more
for an like Asia such a small it's so in significantly focus on tracking cows macros from
Mike you know you proteins are added fats starches but like veggies you know super
healthy other owed nearly almost like calories your food because it’s it’s very low at
the firewall the fiery getting will be five hours really only two calories per gram as
poster for college program because you lose that those summer gently actually
absorb all the calories from fiber on so then so they're moving on Semenyaveggies
entre training a lot you know white rice is greater for recovering your on tussah
stores a glycogen and then I'm I should love potatoes russet potatoes sweet potatoes
I feel it those my predominant on Composures just because they fill me up case
incredible and I have a few recipes only that you like written arm all you do bait
potatoes or baked sweet potatoes with little butter or ok up but cut them up into
wedges and bake them for 30 minutes not before bake them all mixed up in ball with
some macadamia nut oil into getting AC crispy it's like healthier French final most
stars fatty are and then get the other words with I love a rusty potatoes so with the
rostypotatoes what I do is I eyeball the details forgive minutes and then I get a
cheese grater a great them into a ball and I fry that on the pair I nice those are those
arms is a such alsike a big pile for potato yak just a massive nice ball crispy stringy
potatoes I and so those are me my main Corp sources and then also usually have
whitewater to Apple’s per day I love the crotch in S on the couple's I love like for me
to get satisfied I like crunchy foods Arnett’s of it so Apple stuff we fill me up and then
on if I’m too lazy to %ah cook my crabs sometimes I just have led some like gluten
free pretzels which I have instead so instead of making work so some nice my second
year so making potatoes or sweet potatoes I'll just grab like up to some good free
pretzels just to get my card numbers and the case they actually find relatively filling I
am and so it is very simple nice pretty good it look salted pretzels yes alter pretzels
and he's like our economies how few calories these pretzels how they got a whole
bowl mostly plea to our 40 calories that not a lot so I am yeah and those are my
make our sources than once in a while house my script public I you know I ice cream
as a desert just to get in my car apps 387 you do you go for the low-fat 1% in use as a
cart source as opposed obeah I get like the lower-fat kind of mean with like ice
cream in 10 tends to be pretty high in fats would've and thought is very calorie dense
so small book I slogan to be go over time the calories I go for this child means frozen
yogurt ice cream which is which has very little fast so passive portion of ice cream is
that the same as like a small portion regular ice cream I and that Aussie a call usually
thrown some chocolate chips onto it just a make it mix it up into saddle the more I
guess outcome of that anyways but I still find it weird feeling that way and so you're
out there you have the event you can have in a couple minutes awake ice less and
you said you’re getting like really lean right now to it gently into it schizoid saw it
yeah how much Abbes you any other car sources that we messed um I think oats
toughly have a place gluten-free oats your just depending on how your stomach and
all that definitely these are so filling but its kind of just like a blob both horse food in
your stomach her plane its filling a guest gets the job done serves over like restoring
your muscles like chitchat up but I am your but someday yet fruit a like fruit your I
light for a buck I tally maybe two or three servings of fruit per day I don't go
overboard or through the throne problem with the food is that it's only really
efficient replenishing liver glycogen so it doesn't do a so it shouldn't be primary car
source if you try like replenish your muscle glycogen and the other thing is that
doesn’t really have a noticeable impact on lepton so if you try to get to go to a car
we feel abuse lepton I then you know starchy crabs like potatoes rice its target is
generally more effective at replenishing I'm lepton but like you know if you piece of
fruit Sky view keep your liver glacier store's fault get some nutritionists is great but
like you're being awakeyeah you want to grams of crabs from yeah like20 have also
20 amp or you have other problems if you twenty Apple's yes seriously a but our
hearts a quick rundown so stock in the kitchen we got crab source up white rice yes
votes we got fruit veggies arm potatoes sweet potatoes and gluten free pretzels if
you want to Lupton free pretzels if you was a simple to take your your your heart
and then for protein sources we got two camps lee Min fatty saga and your dream
camp you got the Chechen your to turkey fish a to opiate enough to outfit like
sloppyschram tuna I was pretty much fun as she is cusses’ cause she's eager kidder
or an egg whites yeah enough at said he was up beef yet AP for Eric tourist your
steak flank sirloin steaks yeah pecan on like a whole chicken with the skin and
everything and eggs and there's a lot of different cuts of meat that you can consider
so yeah just like at work reps you know yeah on and then the for that sources we got
to Kokoris butter macadamia Oil maybe another oil and like think I love grease
avocado it better if you notice it’s kind of it's basically it's very similar to like pale
principles except forward not trying to eliminate an entire Mac urging group in terms
of carbohydrates %uh so but by its funny cut it turns into like this is Blake but
incredible diet for losing fat and for performance arm in terms of if you’re you know
training here for whatever you’re training for this is like getting incredible die for that
in your body is just naturally going to shape itself a if you're eating like this other end
using your indeed you like doing the correct reading basically for whatever you're
going after and then you know if your if you didn't lessen the last episode is about
the Y so you know you need to address the why first they got the training but yet
died is super simple like way should have in your kitchen and the results come after
that like when you just implemented instead stay on that and then you know
introduce a slight bit of moderation into that arms he can do it basically forever you
get used to it you can do it forever in your psycho ZZ see the changes are taking
place you like oh my gosh this is like so much easier than I thought I was going to be
out on a CD a Brooklyn chicken breasts all the time you and brown rice like get
disgusted you know every time I look at it on don't eat out up where you can if you
are but like you don't have to because not so much rigidity and this is just a simple
straightforward thing in on when you mix these foods correctly and you know yet
you know decent macronutrient mix you’re satisfied you're not craving stuff not
want it so it's a takeaway here so you have all the stuff in addition you probably
won't have many cravings for other things and especially if you get rid of a lot of junk
that's in your kitchen as well because there's obviously liked psychological visual
cues that will %uh reach you to want to you know eat certain things or whatever but
if you eliminate those in your setting yourself up for a good run here you know
hopefully along one so yeah so it's our shift gears and move over into also building
Q&A we can talk about the so you’re the listener reader send you a question our list
questions Gregg yes arm so the first question was about you know how does it take
to see results sealer progress in terms of muscle growth from doing a stray training
program so this club this person's been training for a few months airstrikes to an
opera just wonder how long will it take for them for him at him to actually see the
difference assuming that this is a few things that I should note first and one of them
is that on United a one-day just be that holy crow I look so much for Jack like it's very
it's such small slow steady progress that like the only way to differences click really
take the same identical pictures to do like body measurements measure arms your
chest shoulders on be a waste every day and track your weight it so I mean you the
for example like your waist measures the same but your way to 5 pounds that
generally five extra pounds of lean mass that you are on you on so you got to be hire
precise and Georgia with how your tracking yourself a gal you can scan the whole
problem so Jack today arm but muscle growth is generally it’s it’s a lot slower
progress that like a then the cutting phase so mean I could take a client and at three
months bring down Bob got the body fat percentage you know down by about 6
percent on noun though a drastically different now three months time on with the
Cladding Paul II six pounds of muscle to a and so I mean it's much that's much slower
progress and I you know dropping six percent body fat usually I love quiet she usually
even more than 6percent body fat on but usually with a client sudden drop a fifteen
to twenty power to three months I but from us a game it's about how forgone-third
of that yet or you know it a cup it can also happen up something easy to you can
drive in inputting on a muscle to kind of displaced York's watt up but that's where it
really starts looking good and you really start notice Nick the changes so are yes sir it
the two as a cautious pace Isa big hit it depends you know not a lot of things a lot of
you know a lot of questions the answer is that the fans yeah it in now this is like its
super straightforward when you get into the details but the principles are very
straightforward right and I would tell our peoples like get your lips 2x all levels I get
you know what for example are incline bench pressed 225 pound barbell for 56
wraps chin-ups would like ninety pounds forklike six wraps I'm sure the prices with
like you know150 pounds standing pass with a full ex. wraps he's so let's all lifts and
when you're there you’ll be completely satisfied with your muscle development so I
mean the stress you're not getting closer to those high-level less are you getting
closer to looking fantastic so long just as long as a stress caught up on your your
main less you compound movements you going to be building muscle and what your
progress at yeah way what would you say for something %uh so I think this particular
guy he handsome whether things mention was a pull-ups and how like trying to get
over 10 for example when it seems to me like if you're trying to gain muscle
%uhvolume of plots is really just not something you should be worried about it
should be more like focusing on that bike rider on the five reprimands I'll just like
jacking up the not wait for you can pull up so getting up to like the ninety hundred-
pound arm for those sets and that's where your mask’s gonnahappen I mean that's
when I started doing recently and it's like Burton gangbusters me so have hells yeah
exactly and even if like so yeah door but threat don't wear bullet right ability wraps
right now on to this person I focus on increasing strength so starting way to chin ups
5 wraps Sir Adam way see if you can increase by two and a half pounds to the belt
each week as you going strong with the more way to five reps you're going to be way
better chin ups like if you're doing fifty pounds for five six rats you'll do like 15shots
like it's a joke yeah I mean yeah especially if you like get off the BART anyway it like
10 minutes then get beckon it appeal wits loll yet without the word Bell I’ll manage
to sleep sake’s freaking sweet just do not know about club pull ups and also asked
her muscleups like I usually just I just do we did shops anywhere from leaking of 48
wraps usually and I don't like go over 10 reps and Icon I know her ninety power they
produce 30 body which ups no problem yeah on so I mean don't get amazing
endurance benefits just focusing on getting stronger it carries over got worse
fantastic miss you look attained FL players on the trying to build up for the NFL
Combine the 225 bench press test they don't actually just do set up to twenty-five to
achieve that the issue just folks are getting strong as possible so they can bench
press 405 pounds then they'll be able to bench pressed 225 more times yeah so it's
really the best way to go about it I’m so mean keep getting your lifts upkeep pushing
you left getting stronger and the muscle growth will occur or and track their progress
take your measurements take pictures every month and you'll see that you’ll see the
growth there yeah agree that stuff for your lift heavier if it's if get to his ear trying it
folks are more reps more reps add more weight were ever get good like a good
indicator a farm how you look is your relative strength Somalia left relative to how
much you weigh as that number goes up you going to be looking way better so
maybe first year only I for example incline bench press your body maybe you as you
get stronger you can claim bench press you know are 1.2 times your body weight
maybe eventually 1.4 times your body weight so as you can a as you get stronger
relative to body weight you be looking way better media for sure you jobs with body
weight maybe you the billets be doing your bill that search enough with half your
bodyweight you are looking way better point is to build strength in that you know
five to 10 rep range as if you get stronger for like 123 or three wraps your Baxley not
going to be getting much muscle you know actually causing any hypertrophy which is
muscle growth on both you're doing is you're getting more Fisher at lifting to you by
his son becoming stronger on a neuromuscular standpoint see recruiters must bob is
faster but something point is get stronger that five to 10 reparations yeah it so then
the next thing I asked about was how to address like a stubborn body parts of his
example army was his biceps his biceps are have hard time really growing Aria or I'll
just say that I think this exactly applies to what we just talked about break with way
to check out do more weight on your chin ups yeah if you get stronger with age in
ups devices will grow the look a lot better specially future looks like a nice clothes
script then it really destroys our the biceps I mean it takes it takes time to really I
mean we all those leg muscle growth a muscle groups and they just tend to not
respond as bad so maybe for a maybe for your chest no matter what you do seems
to be growing with your training program it's getting bigger but there maybe you're
still getting stronger on for example your biceps was not growing as fast as you'd like
on this can happen I think the only thing you may but with the menu changes mind
you do abet more volume so maybe you're doing on water Chuck sizes of three sets
are mostly muscle groups baby on by subject to do a couple extra sets or train them
maybe train them so you may be only 21sweet maybe a train twice a week just
hitting it more often hit me with anew more sets that will help just a kind of bring
your bicep speed up to the rescue muscle groups yannimean more volume in terms
over just like sets not necessarily like volume enters a reps yeah exactly so yeah so I
mean like usually with volume freighter like wait maybe next to exercise or maybe a
an extra couple sets on this yeah so that's usually no mean by more phone cake or a
reaction other thing I think may help a with a lot of guys especially can buy soaps is
for most people do not think bout with biceps is up I just dropping a little bit body fat
it makes a popular because you get mad sewn where your arms are like just kind of
like coffee and there’s there any cat really notice even if you're training pretty
RdCaroline notice if they're if it their growing our not or whatever if you if you drop
feel like it's just a couple pounds fat you'll notice the start the popular you get kind of
like the shape going on maybe it really quick fix yeah it's a huge blood makes a
massive difference the year you are the more the more amazing your biceps are
gonnalook if you're kind of chubby right now the new process will lack any
separation which is kind of be like adjuster gradual harm and so is not going to look
that impressive with your really lean the biceps will get be more separated Megan is
some when I Spain there'll be much harder on the local way better summit tough to
get listed state a low body fat on maybe I'll maybe do a bit more volume compared
to other muscle groups just so account for maybe the stubbornness of your biceps
and I think is you a stronger them so I mean use my cell for example I'm up to our
barbell 45 aside so 135 pounds a transfer barbell curls that heavyweight but that's
how I've hit like you know my current arm saws there alike six he laughs so when you
going to have to get stronger Asia do sixty-pound dumbbells on incline bench
dumbbell curls I so I think folks are getting stronger so if you just call it a 90-pound
mobile right now or you know forty pound dumbbells on you have to take your time
it's gradually build up get stronger and stronger as you know you build more size or
as you go most right biceps will have more size to it's just a good general principle
all-round for everything right so I mean it's you're relatively simple I'm just out abet
more volume up go another couple more such complex sizes or training twice a week
and then a and then you're set and Staley yes was texting me like the biggest one
cousin you can notice you know if your dream if you like skinny a beer lean and
you're looking at muscle you’ll notice like the big gains pretty quickly ordered
noticeable changes as opposed to somebody who wasn't lean already are thought to
be more present I think cut not hiding just there were right so it is funny enough
because biceps a bit what my script I really tyro bring up everything's been like one
really nicely like I got no good shoulder chest back triceps eyes but reckon I possibly
paw Osama and so you want the may want to does just trying just not get your other
muscle groups bigger try to keep your shoulders or chest or back every the same
signs that way when your biceps to grow to make a much bigger difference so it's the
working in the proportions the you folks on the changing abortions coif you if you
keep like maybe like your biceps are going little bit slower then I your other body
parts and then you do more volume there Slab ago at the same relative pace but still
not going to make a big difference because they're still to be small relative toothier
muscle groups throughout growing so maybe you got to likes just with one exercise
of two or three sets you know of for your chest shoulders everything else and then
hit like maybe two or three exercises for three to four sets on your biceps and then
everything else will stay the same in the nearby cyst will steadily start to get bigger
and so that it will really Google really be a portion will standout more Anza and the
private better cut if you like getting a side angle view physique your shoulders which
has public big in your arms kind of look a bit smaller so doesn't have that right
proportion I’m did you get that those by set up in a should look with a lot better ice
to decide given your question heals asked like art is generally speaking muscle
growths quite slow it takes time you gaining maybe two pounds mesa per month to
his last question was like with your holiday coming up or Nevada you try and get
ready for youwanna see if you can fill up faster so you can look for care gangbusters
as you say I at the event it so that there that you can’t do that Tom generally
speaking arguable muscle faster rate in this isn't this doesn't work for that long as
only work for a period of four to six weeks arm use words you higher volume don't
even worry about lifting heavy or getting stronger just destroy the volume so maybe
I'll do you like the least six sets brush size of six to 10 wraps and cut you do in so
much our volume you really going to be to be depleting your muscle stores so in turn
will start to hold your glycogen the whole more fluid on but they will be getting a
stronger than actual contractual filaments the possible get bigger the muscles
become kind of those peeps bigger there won't be a that they will be like dancer or
harder or stronger just publicize and it doesn’t mean you look like it will still give you
a nice appearance on if combined with that nice base strength that they strike base
they are in thesis something they are you actually like you may not do this and every
single body part you might just want folks are two body parts to really make them
stand out MN train everything else than that how you normally would so if for
example like you find your arms are lacking so maybe I'll go hype on the arms hitting
two or three sacks size of six sets of 6-10 reps up twice a week and then Tom maybe
also do that with your shoulders maybe try and bring out your arms or shoulders and
then your chest and back will still be around the same size so when you go on your
vacation you chat Europe’s are you sure as we also have always exercise and soul
real release or to stand out yeah and I actually plays you draw notes well I'll so an
outside I think Lake people are already looking like on a good it’s unrealistic to
expect that click you’re training for some fresh on a vacation that's relatively soon
prior to make that big of a change most most the changes cannot occur in like doing
what you just said great for example but then also mixing it with a like adieu and
drinking like tunnel water flushing is actually very effective way to look great in like
two days look at noticeably better in two days at work Eva fortune flush out all the
water it ‘son your skin yeah and I should add to add to that on but let's say you're
training like your let’s say you bring up your stubborn group let's say you're heading
arms and shoulders for example on say Monday Friday and you're getting other
groups may be on ones that arm I would you like to work superHikari days are
monday-friday in a even a deficit on the other days so-so cycle if you really try you
know are tribe bill that those two muscle groups before a fan without getting fat
don't have a surplus on those two trading days and then on the other days you had a
air de deficit you should notice you start to use daily in and those two other a body
parts will really start to fill out and then the other thing I would say is if you want to
look super tight the next day bomb as gifts a drink lots water would also helps is a
Epson salt baths so do an absence of our the night before house get rid of all this are
extra water what is it does not draw I'll the water are your scanner with what is yeah
so if you take a super hot bath you Morris map some salts that assaults pretty much
pulls out the water that's just under the skin go and look extra tight actual drive the
next day if you combine that with a glass of redwing or a bit over vodka then I that
will further help you to hydrate yeah so it works quite well actually interested yes
Williams in yes so through the lobby those your those you like pretty much we
addressed your three questions in terms of building muscle on building stubborn
body parts and he must acquit before about so we covered everything fears or
anything else that we should and are now that I could take off I think just reiterating
the prints for looking to gain muscle you look like heaven you know a great body still
stronger foursome strength because it's it'll do the trick was its measurable as
opposed to like just staring at your biceps on the Mir Iraq are they bigger than they
were yesterday for on this going to pound the you know pound them until they
magically grow but if you're if you're a focusing on strengthen you can measure try at
it at it this week that it up your list more whatever yes a huge point I mean I think
that really want progress takes off China just like destroy your body into getting your
arms to get bigger doesn’t work like that like she is going to the gym two hours a day
just tried you as mochas possible used to be fitting yourself you're not actually get
bigger or cycler maybe I'll get bigger Arsenal stop the real truth I'm of muscle
growths going to be getting stronger progressive overload lifting heavier weights and
don't worry with Donegal its stress about the size your muscles just focus are getting
stronger X to get stronger muscles will get bigger and there be a purpose there
muscles will be bigger so you you're stronger the markets could be bigger for the
sake of being bigger yeah so they're nice less muscles your very own earlier nice hard
dance answer be there Alaska’s if you actually build strike that he get your muscle
mass then do you actually hold their size very well even if you're training what once
or twice a week on the eve if you do like you know 30-minute sessions are you give it
a few weeks of worse he just are just getting most mask’s just from pure volume just
went on serve sat under wraps under fifty training that what you start for a few days
your muscles it's going to really start to like lose that that volume that that fluid in
glycogen yeah so it's almost like setting up here tropical a metaphor they are not
sharp enough right now butte earth yeah its occurrence is setting up a system so
there you have liquor you're building foundation as opposed to just push you're on a
budget sand it you know you like you can keep pushing it if you stop pushing it you
know will crumble Friday it's like exactly is a good or like match your building a house
and legible the house looks amazing on the outside well just like from a visual
standpoint it looks great but then it lacks that functionality lacks in the league with
matching just while he’s like fake they always big materials the just look good but
they don't actually like works alike if anything happens just like crumbles falls apart
that's kind of that's kind of like that'skinda like the parallel between the strain that
we talked about or mad at you have liquor match the other four are even has a
Honda Civic engine oh yeah you know they make those cars are where the you can
make up by the body love a supercar and put it over top up with your own car solos
so it looks like a Ferrari a.m.how would you can just put a row yeah even for on the
frame ova with so-called I don't even know I pressure find if you’re a manager Mike
happen later plays the Ferrari like a little black Honda Civic and like that would just
oh my god yet it just it sounds like ayah like a title Honda Civic yak like this like a
muffler on her second pica I’ll kill her dish a where those too much she's with I hope
you don't do that Chris to lose a lot of other on the hell out tonight good I would
never join I would even drive a real for are to be honest yeah it time I see those
numbers that go %uh yeah I and II the other day I was a dropsy brother off
somewhere nightly saw this guy the friary he was like not even like was legally again
1994 re: only doesn't old red ones or I might knows a lever Jainism where everything
is going maybe in nineteen night 1986 bike wherever you really going to knows allure
in like a nice class go away but in like a yeah like a bad way as I have like that old
Mustang with the eighties Mustang yeah we're not a great year it’s not like frosted
tips and he was driving on like really a TTCintro now he was literally driving on the
TTC'stracks which is completely legal what CDC public transportation bus but it's
knitted to its connected on cities are onto these are loll so it's like the yeah like the
trolley or whatever the trolley thing okay he was like driving all at the trolley way it’s
are a myth was it a good Guy Fierifrom our diners drive-ins and dives at Food
Network I really I'm you do with the with the frost gives I love them it was prostitutes
anymore Guy Fiery as from centers good Philadelphia were are either so I guess
that’s anything else that we should cover or cider I S this body I think up you know
I’m just on do my own muscle gain stuff going on right now so if anyone's interested
in following along on do and make progress stuff on Integra our house we are
looking for that heehaws put up some progress picas even a in my handle for it was
no real Christopher Walker because I'm real and other debt real Chris for a walk
quite James change the recently other 1ihave an underscore a minute but our the
yet so even as looking at my progress like I was looking back at it today owes wow I
just last eight weeks it's been huge difference so to see you where next week's goes
on started lips and more on the got nine principles with the incline bench press and
it'll add that to the mix and that’s just like ok game over that's very thick that’s really
going to make a big difference yeah bring up that %uh purchased everything yes it's
really up in a lottery just Utah been listed for like two week she did a little change
from your body weight so win over lifting weights %uh basically not really that much
though just like incline bench solar stuff now and then adding like ion the way to my
body weight movements including the muscle ups to pull up chin ups yeah I cannot
get over the fact he did awes a 40-pound much slower yeah I with your that's insane
Dom working out more government get like 200 danced my feet some are know how
that's even logistically possible but I'm a $200 on you might have to use a awaited
Bell yeah it's harder with the bell in terms of Lake trendy cut you actually get over
the brain the book I gets no way oh yak sitting there so we have it in your Feed is not
on the way mason Rena with a vast and make between your feet as well ha-ha good
point yes I did a 52 Murphy fifty-pound best yet I'll be a sec now be pretty insane for
all those are the year ago just do with small increments get up to the fifty with him
the first both I would be like blown away if you did like a I'm so blown away at forty
published so much he got like seventy eighty pounds 100 that's insane order for if it
could just like hanging off my feet or something on a chain artist like I was like he
what’s your lecture something an hour should be yeah target like it but small child
this hang on lemma yellow line if yeah Charles which is like eighty pounds asleep
here thing alive feat her yes I don't know cinema feat in but yeah anyway so in I'm
you know I’m amusing the prince was all we talked about her work-up for strength as
working and so I think that's a good it could be encouraging people to follow because
you know it but Greg you’re right we're both work in progress as well you know it
grows learning new things we're always trying to think so that's important for people
to understand as well as not just take everything is like were like some super expert
people or whatever so your daughter who dies real people the real people learn
what works telling you in over the works for you too so that's it then our that's it as a
rep are you wrap it up tonight Chris are everyone thanks for listening to the road to
Red podcast we r out on
hey what's going on guys it is GregoGallagher and Christopher Walker with the road
trip podcast now today weary talking about I am how to stock up your kitchen for
quality foods to make that fat loss and muscle building journey a little more smooth
with you now on tonsure you going to adequate nutrition and we're also tonnage
talked about muscle building questions and answers arm from summer listeners on
and where to get all into that you know how fast you actually build muscle how long
it takes to see results how to address stubborn muscle groups and what you can do
to really on jack up your physique quickly on the field about coming up to recover all
that is some really interesting topics and firstly we're going to you know talk about
what kind of foods on the I should be by the grocery store to stock up your kitchen
so Christopher let's kicked out ofalright sounds good yeah I think this is a there's a
chick pretty important and often overlooked tube honest the importance of a what
you actually have in your house or in your apartment or whatever you ‘reliving in
your cardboard box on the big people don't think about the you know want to go to
my clients like a big tit for example in this is just an example but I think it can be
extrapolated to take a bigger thing is when you're doing I a protocol where you're
looking too late lose fat a II told people I just this one thing don't quit not don't have
knots that’s just you know that's one thing I don't think people think about think
about but not so I actually like an example of a food that is on the more you know it
seems like it's a akin of benign but on so people might have in their house but if
you're if you're on a dietary here you know cutting get your calorie slightly into a
deficit start getting kind of hungry arm you're nuts like nuts can be they can
encourage like a binge eating or are they their base it's like tons cowers in a but nine
package that you know it’s like one in four as good you know another half a
gushdunno it just like my trigger something a lot bigger and nastier up so that's just
an example but I think just principal love not keeping certain things in your kitchen is
actually a really helpful and think about because a it'll help ensure your success and
what you're trying to do and not so just one thing but a great year there anything
you know is there anything like you can think about in terms of a along those same
lines the you wouldn't have in your kitchen at any time you know maybe like it about
just like townspeople its make it up like unnecessarily difficult on themselves if they
have a kitchen stock forward chips in ice cream in also to stuff that the I know we
talked about like last week both fitting something like ice cream into area like a
sensible plan but for some people I'm having up kitchen follows a foods that might
be a step backward it’s actually not necessarily a good thing %uh so does your unit
yeah man I I’d fully you know arm when your diet you really got to arms review
eating yet to make sure it’s worth it so I mean if your going to be having some
almonds or some pecans or cashews I mean you ‘relooking at several hundred
calories for just handful and I'm that so I mean like it's just not worth it on joy
speaking it’s it's just much more enjoyable to load up on protein lean protein ohm or
even fatter got a protein will still be much more satiating and filling then you know
snacking on almonds a and pecans whatnot and so I mean people suffered absolutely
have no idea how much calories getting from nuts it’s it's ascertain amount wake
very few people actually I think count the nuts slick I yet they they'll at her
14almonds yeah it's the usual with your hand formats like 300 calories the guitar
which is crazy I mean you’re not still they do have a lot of arm they do you have you
know a lot of nutrients on vitamins minerals but like your it’s it's not were thick as
you take in so many calories to get a certain percentage of OVA above nutrients I
mean you're better off getting that from veggies and meats and fruits n and what not
Arleen seven so it’s potentially like a gateway to Asia a were situation you know rag
nuts and nut butters as well you know not bought urns I know just keep you keep
evening you realize it's like it's not like you're be very careful if your going to be
having might not sin uppers and you could have them but just keep in mind how
many calories you getting at this is not something teat freely and if the going gets
tough a really tricky disco house down one thing you should probably get rid of arm
knots and the Potters the any food that's not going to really fill you up much arm is
something that you probably should not this should buy not be a big part of your diet
down and it's also you should just basking I found its way most effective for me when
I played do this when I'm in the grocery store and is asking myself as I'm like
throwing stuff in my car you know like is this actually you know could I just need
some more like another steak as opposed to it going area you know about can it not
sir like it bunch like a block a cheesy know I love cheese and I advice you know it a
top people like eating for that she's actually really good when you're trying to drop
way cut you are you get for really easily but I know like for myself like only the whole
block a cheese in like couple yet to taste some so maybe it's not the best thing so he
asking yourself that question when you're in the grocery store before you bring all
that stuff home is actually the most important place that be asking question you
know dude kit can actually replace this was something that's more beneficial to help
me a get it's Michael faster may not be a good potential detriment bright I okay so I
mean hourly moving on Lake arm what sort of foods will talk about you know what
kind of food that we were too Cabrera diet in and McMahon our clients to how on
Chris Walker what you start and I get into that okay so let's see the big component
ones I'm see for fat sources and protein sources start a fat sources region was just go
look fat source protein source crabs tackled as a erotica be as we have a look for
people like stiff you on it like breakdown or arm the for fat sources always have on
hand liked butter coconut oil I was like just hang onto bacon grease after cooking
bacon for like dare to your whatever's cook eggs and a coke beef in it are makes
everything taste way better with more and think in terms of that about it mean to be
honest like Oak Knoll butters basically he would need Ryan if you feel like you know
love be4 whatnot you getting in some smasher that's their tee I'm pretty much the
same with my fats I A I use coconut oil love coconut oil for cooking and Russia
coconut was the perfect forth cook with coca its the saturated fat arm attacks it
hiking temperatures was your cooking with some like canola oil or olive oil then arm
like teenagers it actually goes right goes rancid at these high temperatures and
becomes highly inflammatory so might like my fatso to user or butter are coconut oil
and another great one is macadamia nut oil which is our yet ha-ha mono-
unsaturated fatty acids which are also stable high heating temperatures and it’s at
least equally as healthy as a olive oil yeah but what is it is so does it taste I love
macadamia nuts too you know like when I'm being nice blighted Africa she has lied I
fight it's better than Oliver has a nice ninety kind of flavor to it it's a real solid it's
great on for cooking I really enhances as those cooking oil cooking all really can
enhance the taste the meal yeah do you ever cook II was could note for the coconut
oil taste so good all adjusted them and I flaggy in like 2 teaspoons a coconut oil of its
is incredible on if you had at like little sea salt so that just perfect combo right yes a
generally speaking like Yellow Sea Salt totally ARB generally speaking like most might
pure fat sources are just a hit my fat numbers to vote again fat from by meets aches
and she is so this just like kind of this just at like him I fat numbers and Chris I we can
use coconut oil butter macadamia nut oil just arm for cooking and added for taste on
avocados as well up that's you know it’s kind of like mixing between like crabs or
some fat so they have like the smart card as well yeah its predominately father is a
love cards and fiber on but yeah for Haley Barbour it’s definitely more toward so it's
higher than fat yeah so that's a good that’s worse as well let's change pace nice fresh
you knowcocco 1/2 put some salt on it also bit yeah so now I'm moving on to our to
protein sources I am year we'll talk with some protein sources so Chris would like to
have protein arm although against a good thing so is like for big works ago for ago as
you can see it this is Avery simple diet like it's a simple way the very couple just
couple things up so beef definitely number one love beef your we're going to be for
Kirby I just a right now I'm getting at Costco just late nothing I don't know it 80/20
lean Sat whatever your area I don't know if however a sugar a bit so that it's unlike
patty format so makes it easy is take couple that is our fish patties like three dark
hours just crush it but %um a so it's good as you to cook in skillet a stake wise Lake
some steaks I love sirloin like tops outlines oh yeah II love top sirloin yeah it's a it's
not too expensive either now it’s a case like moderately-priced sir yeah it's not like to
cheaper beef cuts I a steel which lot cheaper beef cuts but kind of just got sick of
them just as its after a while like my body start rejecting that much %uh that that
kind of beef so it just you got to go for more like the sirloin Erich York strips so good
at is that your cat your character one second your want to keep talking while great
goes to his cat yeah he's back as my cat yeah I don’t notice no one is trying to get on
the call he feels that out he wants the it was total about his protein intake no Bib
usually include like Soured two different classes of our I love me sources are protein
sources someone had to have with the fattier cuts nice talking about if we lean with
my father cuts I'm looking at about on three grams protein per one for one gram of
fat so slut say it’s like you know something like sixty grams protein twenty grams of
fat so the protein sources they usually get there are I am flank steak sirloin steak obi
similar I'm not a massive & Sam & I ninety-three percent lean on ninety-three
percent extra lean ground beef or 93 percent Lena turkey or legal ad mix in like sum
whole eggs with a bunch daylights just hit that in that so with those so sorry meals I
10+2 I use last added fat so much issues 1 or 2 teaspoons have added fats on dead
my other source approach in our very them and that's like chicken breast to Latvia
turkey breast ohm tuna and like those are my barely in source of protein so then I
like are more added fats have more oils and stuff for cooking or for adding to
potatoes on but then that that also gives you like the flexibility to a not that fast if
you're looking to get crib oatmeal and words like pretty high incurs seta like getting a
lot of lean protein at once for example yeah I thought to include a modern mascot
with every meal fellow haven't if I have a lick go to go in fact just eat pretty much
lean protein and crabs they're actually don't really feel for idea any that would have
added fat on Sat yet it was almost my protein sources and then also like from
someone's phone to a late night y'all might have a cottage cheese it was some
berries I cottage cheese is nice and slow digesting very slow digesting on I have
awhile getting out the five against Indiana which has about 60 grams of protein and
yeah it's its is food for taster it’s nice and I did you eat you an entire container loads
your nice the sign in initiate something that I love it I'll that or create your grace
you'll agree children are switched to college chests but cheaper and up early Greek
yogurt is hard on the environment there's a lot of ways byproducts I it so funny
enough now that I tried have Greek yogurt Greek yogurt is discussing its weird it’s
like you get used to cause she’s angry Joe got his gross or you get used to Greek
yogurt and cottage cheese States growth it's impossible to like both on the same
time stripped are so like now so first I thought Akashi’s was gross now I love it and
then it's funny how it works like that I'm pretty sure no one actually likes both cause
she's already over %uh are at well as amassing third it's a bit so I Bernard not at the
same not the same time at least United States are showing up enjoy theta teaspoon
of cottage cheese and also great Grover it's like they're whether it is a disgusting
meal to be honest I will be very disgusting to think you know whether however taste
buds are it's like the either gravitate towards cottage cheese or the creature ogre so
it involves static genetic I don't you know what its I think it's acquired a few like ways
to acquire a taste for an onlooker you who's he with his provided she'syeah her it's
not a whole lot it’s on your genetics is I it's a it's a very interesting I should actually
look into this should further basket but it was a good accredited study it do it could
yeah I mean you might wanton a cause she's the energy in acquired his sport goods
cheaper or it’s not as bad on the barman I'll I to find a bit more filling to that’s just
me orca yeah I do anything he just makes very centre any other recipes Irish I see
you at all today I like just either plane Unger plane so I enjoy playing hard to get
novel with it bomb Greek gyros the love Cinnaminson berries and bananas yes in a
min with arm Stevie Stevenson it and then some frozen berries there a calf melted
totals with you still need your my cat meowing no okay good Sargodha year is a list
dealers is your outside the door is that we are solid no easy I think you just want to
let him out or organs and do but take awesome respect that Lee after are your honor
is there is badly is the only yes issue with such we talked we should try getting sad
dam Corp source is there anything else you want to add in terms of protein oh I'm a
huge fan I love a rotisserie chickens they're all here yeah chief and very healthy are
stay slick amazing compared to just like a chicken recipe thrown to grow a rotisserie
chicken tastes credible you get all the fat from the skin up dark meats in it's like you
see if you know if you're not buying it like fancy grocery store it's like five bucks for
an entire chicken I'll that since late deal in yeah that is such a good I should certainly
be nice how many do you say that you are legally to Los order to double up largest
Lake I used to just have like about that when we're talking about that was another
those are two completely different area but on yeah I can like de 50 check wants I'm
sure play people can a city allot when I was trying to lick gain muscle years back good
just like by bodies out at the German then going to be a couple check play each get
chicken a at Whole Foods but that didn't last all that long because that's a car too
hard to sustain that yeah but no I mean is great there each just so I'm anyone
listening knows is chicken is around 1600 calories if you get like a normal size on a
you will notice if it's like so smaller slightly larger than the other ones I think the
average size 1 is 1600calories total that appears like eating all this all that amazing
skin tasty stuff so AST you know just for your reference are also for protein sources
and I guess a overlaps in the that or so well patient are course but now big it is kind
of turned more into area a treat it's a good you know he did everyone said or in
really enjoy it as opposed to you like eating every day which ice doing a lot of people
do be you enjoy it so much more when you I end up going back to like other protein
sources for the book reviewer protein and then getting I Kevin Bacon like once a
week or so it’s just like so good special some like sunny side up eggs %uh so good
damn does I have taken a long time and its it's been a while its incredible so is good
do you ever have a like pork ribs or oh yes my god yeah my grandma makes the best
for group ever tells her mom a birthday when I go back to governor a process a yet
you know I like some like pork ribs or a little relief at a year going to meets good if
you just want to load up and Jesse protein go pretty low crab yeah I by combining
with me like that like Rios or really fatty meats with wake you know book with like
potatoes or crabs or room so pastor Brad they resort to do some damages are two
really bring it to a car so I mean if you go to out here rate fattier meats then keep its
meets and veggies and study of the carps your yeah there's really no point in the din
that’s actually like the exact up so what happens because when you have a barbecue
or whatever in people are serving ribs are like porcine all sorts of stuff and is usually
served with you know roles and potatoes coleslaw if say potato salad like all its that
stuff it as a side so it's actually the combo of all that uses what's dangerous totally
arm I mean it's all if you're having a me alto you want to get your protein fat crabs
but I mean if like normally fat intake should be pretty moderate but if like for you for
example having meal just go to with bat there you still want your protein numbers in
the clubs from that you're just going to go down so your sacrificed take a more fat on
for a for less cars a song about thinkers I you still like it you know approach here
you've still be pretty safe you actually find your very full after a pretty much protein
fat heavy meal oh yeah usually almost always you know you’ll be like super fall and
that you want and need the crabs on so that like let's get let's let it go with a handle
it if you're be a situation where you have like some fattier meat 3 1/2 bake n omega
you want how the whole chicken with some stuff with all the scan everything I them
or chicken wings the other now we’re sorry but the minute Chris is right to sacrifice
and generally speaking the staple foods are combined with lots carp's yeah hit wicket
because that's how they taste Lee ago from tasting really good to lick incredible if
you have a more unlike a Hawaiian roller with a bungee cord ever but I'll yet another
I mean perfect and that ‘show I call the class that's how are all the classic meals like
or that's what they all Class A girls are pretty much like you're having a burger with
like French fries as fares in all that fat from that like the burger plus like theca’s in the
bond and plus like the extra crabs from the French fries and all the extra Arafat’s that
like the price out which is there recipe for disaster but a single unable yeah mobility
solar iframeloves it I am and only pizza a pizza relatively is are you getting a lot of fat
from althea the fatty cheeses plus you gain that like the but the tour the bread or
what not it like at the seven you still have these foods long as you accountable over
the total my calories but it could beard to your protein numbers with its with foods
that are lower and protein higher in fat and crabs last year in terms of like stocking
your kitchen at home you brought us donuts put this kind stuff in your kitchen at all
it and save it for that that time when you’re like going out with family or friends or
whatever mean people out for dinner are Ste you know the once a week or twice a
week or whatever at the you know that and then your it's much more of a
sustainable think as postal a capital budget frozen pizzas and your fridge hot pockets
or whatever in arm so yeah let's transition into cards and we can just do a quick
rundown of like you know over all this stuff likepashmina kitchen or move on about
muscle building okay Sure Start office on Carson Chris yet ok yes I'm it the big
important one if you're training a lot for Kara I think is white rice and just veggie
crabs obviously in a lot of vegetables frozen vegetables um fresh vegetables officer
better but I love frozen vegetables is just so simple you spoil you go to go data look
like to you that all about ands tier process of the stomach lives as they get some
frozen broccoli frozen cauliflower and while there and I don't even worry about the
calories and crabs and all the extra protein I'm getting from allergies I mean liken
encounter I don't know what the I just load up omits not going to make much of a
difference at all know because you can't even eat that much of it without you do it
like super focus yea water in totally you can eat that much it will help you stay more
for an like Asia such a small it's so in significantly focus on tracking cows macros from
Mike you know you proteins are added fats starches but like veggies you know super
healthy other owed nearly almost like calories your food because it’s it’s very low at
the firewall the fiery getting will be five hours really only two calories per gram as
poster for college program because you lose that those summer gently actually
absorb all the calories from fiber on so then so they're moving on Semenyaveggies
entre training a lot you know white rice is greater for recovering your on tussah
stores a glycogen and then I'm I should love potatoes russet potatoes sweet potatoes
I feel it those my predominant on Composures just because they fill me up case
incredible and I have a few recipes only that you like written arm all you do bait
potatoes or baked sweet potatoes with little butter or ok up but cut them up into
wedges and bake them for 30 minutes not before bake them all mixed up in ball with
some macadamia nut oil into getting AC crispy it's like healthier French final most
stars fatty are and then get the other words with I love a rusty potatoes so with the
rostypotatoes what I do is I eyeball the details forgive minutes and then I get a
cheese grater a great them into a ball and I fry that on the pair I nice those are those
arms is a such alsike a big pile for potato yak just a massive nice ball crispy stringy
potatoes I and so those are me my main Corp sources and then also usually have
whitewater to Apple’s per day I love the crotch in S on the couple's I love like for me
to get satisfied I like crunchy foods Arnett’s of it so Apple stuff we fill me up and then
on if I’m too lazy to %ah cook my crabs sometimes I just have led some like gluten
free pretzels which I have instead so instead of making work so some nice my second
year so making potatoes or sweet potatoes I'll just grab like up to some good free
pretzels just to get my card numbers and the case they actually find relatively filling I
am and so it is very simple nice pretty good it look salted pretzels yes alter pretzels
and he's like our economies how few calories these pretzels how they got a whole
bowl mostly plea to our 40 calories that not a lot so I am yeah and those are my
make our sources than once in a while house my script public I you know I ice cream
as a desert just to get in my car apps 387 you do you go for the low-fat 1% in use as a
cart source as opposed obeah I get like the lower-fat kind of mean with like ice
cream in 10 tends to be pretty high in fats would've and thought is very calorie dense
so small book I slogan to be go over time the calories I go for this child means frozen
yogurt ice cream which is which has very little fast so passive portion of ice cream is
that the same as like a small portion regular ice cream I and that Aussie a call usually
thrown some chocolate chips onto it just a make it mix it up into saddle the more I
guess outcome of that anyways but I still find it weird feeling that way and so you're
out there you have the event you can have in a couple minutes awake ice less and
you said you’re getting like really lean right now to it gently into it schizoid saw it
yeah how much Abbes you any other car sources that we messed um I think oats
toughly have a place gluten-free oats your just depending on how your stomach and
all that definitely these are so filling but its kind of just like a blob both horse food in
your stomach her plane its filling a guest gets the job done serves over like restoring
your muscles like chitchat up but I am your but someday yet fruit a like fruit your I
light for a buck I tally maybe two or three servings of fruit per day I don't go
overboard or through the throne problem with the food is that it's only really
efficient replenishing liver glycogen so it doesn't do a so it shouldn't be primary car
source if you try like replenish your muscle glycogen and the other thing is that
doesn’t really have a noticeable impact on lepton so if you try to get to go to a car
we feel abuse lepton I then you know starchy crabs like potatoes rice its target is
generally more effective at replenishing I'm lepton but like you know if you piece of
fruit Sky view keep your liver glacier store's fault get some nutritionists is great but
like you're being awakeyeah you want to grams of crabs from yeah like20 have also
20 amp or you have other problems if you twenty Apple's yes seriously a but our
hearts a quick rundown so stock in the kitchen we got crab source up white rice yes
votes we got fruit veggies arm potatoes sweet potatoes and gluten free pretzels if
you want to Lupton free pretzels if you was a simple to take your your your heart
and then for protein sources we got two camps lee Min fatty saga and your dream
camp you got the Chechen your to turkey fish a to opiate enough to outfit like
sloppyschram tuna I was pretty much fun as she is cusses’ cause she's eager kidder
or an egg whites yeah enough at said he was up beef yet AP for Eric tourist your
steak flank sirloin steaks yeah pecan on like a whole chicken with the skin and
everything and eggs and there's a lot of different cuts of meat that you can consider
so yeah just like at work reps you know yeah on and then the for that sources we got
to Kokoris butter macadamia Oil maybe another oil and like think I love grease
avocado it better if you notice it’s kind of it's basically it's very similar to like pale
principles except forward not trying to eliminate an entire Mac urging group in terms
of carbohydrates %uh so but by its funny cut it turns into like this is Blake but
incredible diet for losing fat and for performance arm in terms of if you’re you know
training here for whatever you’re training for this is like getting incredible die for that
in your body is just naturally going to shape itself a if you're eating like this other end
using your indeed you like doing the correct reading basically for whatever you're
going after and then you know if your if you didn't lessen the last episode is about
the Y so you know you need to address the why first they got the training but yet
died is super simple like way should have in your kitchen and the results come after
that like when you just implemented instead stay on that and then you know
introduce a slight bit of moderation into that arms he can do it basically forever you
get used to it you can do it forever in your psycho ZZ see the changes are taking
place you like oh my gosh this is like so much easier than I thought I was going to be
out on a CD a Brooklyn chicken breasts all the time you and brown rice like get
disgusted you know every time I look at it on don't eat out up where you can if you
are but like you don't have to because not so much rigidity and this is just a simple
straightforward thing in on when you mix these foods correctly and you know yet
you know decent macronutrient mix you’re satisfied you're not craving stuff not
want it so it's a takeaway here so you have all the stuff in addition you probably
won't have many cravings for other things and especially if you get rid of a lot of junk
that's in your kitchen as well because there's obviously liked psychological visual
cues that will %uh reach you to want to you know eat certain things or whatever but
if you eliminate those in your setting yourself up for a good run here you know
hopefully along one so yeah so it's our shift gears and move over into also building
Q&A we can talk about the so you’re the listener reader send you a question our list
questions Gregg yes arm so the first question was about you know how does it take
to see results sealer progress in terms of muscle growth from doing a stray training
program so this club this person's been training for a few months airstrikes to an
opera just wonder how long will it take for them for him at him to actually see the
difference assuming that this is a few things that I should note first and one of them
is that on United a one-day just be that holy crow I look so much for Jack like it's very
it's such small slow steady progress that like the only way to differences click really
take the same identical pictures to do like body measurements measure arms your
chest shoulders on be a waste every day and track your weight it so I mean you the
for example like your waist measures the same but your way to 5 pounds that
generally five extra pounds of lean mass that you are on you on so you got to be hire
precise and Georgia with how your tracking yourself a gal you can scan the whole
problem so Jack today arm but muscle growth is generally it’s it’s a lot slower
progress that like a then the cutting phase so mean I could take a client and at three
months bring down Bob got the body fat percentage you know down by about 6
percent on noun though a drastically different now three months time on with the
Cladding Paul II six pounds of muscle to a and so I mean it's much that's much slower
progress and I you know dropping six percent body fat usually I love quiet she usually
even more than 6percent body fat on but usually with a client sudden drop a fifteen
to twenty power to three months I but from us a game it's about how forgone-third
of that yet or you know it a cup it can also happen up something easy to you can
drive in inputting on a muscle to kind of displaced York's watt up but that's where it
really starts looking good and you really start notice Nick the changes so are yes sir it
the two as a cautious pace Isa big hit it depends you know not a lot of things a lot of
you know a lot of questions the answer is that the fans yeah it in now this is like its
super straightforward when you get into the details but the principles are very
straightforward right and I would tell our peoples like get your lips 2x all levels I get
you know what for example are incline bench pressed 225 pound barbell for 56
wraps chin-ups would like ninety pounds forklike six wraps I'm sure the prices with
like you know150 pounds standing pass with a full ex. wraps he's so let's all lifts and
when you're there you’ll be completely satisfied with your muscle development so I
mean the stress you're not getting closer to those high-level less are you getting
closer to looking fantastic so long just as long as a stress caught up on your your
main less you compound movements you going to be building muscle and what your
progress at yeah way what would you say for something %uh so I think this particular
guy he handsome whether things mention was a pull-ups and how like trying to get
over 10 for example when it seems to me like if you're trying to gain muscle
%uhvolume of plots is really just not something you should be worried about it
should be more like focusing on thatbike rider on the five reprimands I'll just like
jacking up the not wait foryou can pull up so getting up to like the ninetyhundred-
pound arm for those sets and that's where your masako's gonnahappen I mean
that's when I started doing recently and it's like Burtongangbusters me so have hells
yeah exactly and and and even if like so yeah door but therat don't wear bullet right
ability wraps right now on to this this person I focus onincreasing strength so starting
way to chin ups 5 wraps Sir Adam way see if you can increase bytwo and a half
pounds to the belt each week as you goingstrong with the more way to five reps
you're gonna be way better chin ups likeif you're doing fifty pounds for five six rats
you'll do like 15shots like it's a joke yeah I mean yeah especially if you likeget off the
BART anyway it like 10 minutes then get backon it appeal wits lol yet without the
word Bell I'llmanage to sleep seko's freakin sweet just do not knowabout club pull
ups and also asked her muscleups like I I usually just I just do we did shopsanywhere
from leaking of 48 wraps usually and I don't like go over 10 reps and Ican I know her
ninety power they produce 30 body which ups no problem yeah on so I mean don't
get amazing endurancebenefits just focusing on getting stronger itcarries over got
worse fantastic miss you look atdiane FL players on the trying to build up for the NFL
Combinethe 225 bench press test they don't actually just do set up totwenty-five to
to achieve that the issue just folks are getting astrong as possible so they can bench
press 405 pounds then they'll be able to benchpressed 225 more times yeah so it's
really the best way to goabout it i'm so mean keep getting your lifts upkeep pushing
you left getting stronger and the muscle growth will occur or andtrack their progress
take your measurements take pictures every month and you'll see thatyou'll see the
growth there yeah agree thats stuff for your lift heavier if it's if get to his eartrying it
folks are more reps more reps add more weight were ever getgood like a good
indicator a farm how you look is your relativestrength somalian left relative to how
much youweigh as that number goes up you gonna be looking way better so maybea
first year only I for example incline bench press yourbody maybe you as you get
stronger you canclaim bench press you know are 1.2 times your body weight
maybeeventually 1.4 times your body weight so as you can a as you get
strongerrelative to body weight you be looking way better media for sureyou jobs
with body weight maybe you the billets be doing your bill thatsearch enough with
half your bodyweight you re looking way better point is tobuild strength in that you
know five to 10 rep range a if you get stronger for like 123 orthree wraps your baxley
not gonna be getting muchmuscle you know actually causing any hypertrophy which
is muscle growth on both you're doing is you're gettingmore Fisher at at lifting to you
by his son becomingstronger on a neuromuscular standpoint seerecruiters must bob
is faster but but something point is get stronger thatfive to 10 reparations yeah it so
then the next thing I askedabout was how to address like a a stubborn bodyparts of
his example army was his biceps his biceps are havea hard time really growing Aria
or I'll just saythat I think this exactly applies to what we just talked about break with
way to check out do more weight on your chin ups yeah ifyou get stronger with age
in ups devices will grow the look a lot lotbetter specially future looks like a nice
clothes script then it really destroys our the biceps Imean it takes it takes time to
really I meanwe all those leg muscle growth a muscle groups and they just tend to
not respond as badso maybe for a maybe for your chest nomatter what you do
seems to be growing with your training program it's gettingbigger but there maybe
you're still getting stronger on for example your biceps was not growingas fast as
you'd like on this can happen I think the onlything you may but with the menu
changes mind you do abit more volume so maybe you're doing on water Chuck sizes
of three sets aremostly muscle groups baby on by subject to do a couple extrasets or
train them maybe train them so you may be only 21sweet maybe a train twice a
week just hitting it more often hit me with afew more sets that will help just a kinda
bring yourbicep speed up to the rescue muscle groups yannimean more volume in
terms over just like sets not not not necessarilylike volume enters a reps yeah exactly
so yeah so I mean like usually with volume afreighter like wait maybe next to
exercise or maybe a an extra couple sets on this yeah so that's usually no mean by
morephone cake or a reaction other thing I thinkmay help a with a lot of guys
especially can buy soaps is for most people do not think boutwith biceps is up I just
dropping a little bit body fat it makes a popular because you you getmad sewn where
your arms are like just kind of like coffee and there'sthere any cat really notice even
if you're training pretty RdCaroline notice if they're if it their growing our not or
whateverif you if you drop feel like it's just a couple pounds fat you'll notice the start
the popular youget kind of like the shape going on on maybe it really quickfix yeah
it's a huge blood makes a massivedifference the year you are the more the more
amazing your biceps are gonnalook if you're kinda chubby right now the new process
will lack any separationwhich is kinda be like adjuster gradual harm and so is not
gonna lookthat impressive with your really lean the biceps willget be more separated
megan is some when I Spain there'll bemuch harder on the local way better summit
tough toget listed state a low body fat on maybe I'll maybedo a bit more volume
compared to other muscle groups just so account for maybe the stubbornness
ofyour biceps and i think is you a stronger them so Imean use my cell for example I'm
up to our barbell 45 aside so 135 pounds a transfer barbell curls thatsheavyweight
but that's how I've hit like you know my current arm saws there atlike six he laughs
so when you gonna have to get strongerAsia do sixty-pound dumbbells on incline
bench dumbbellcurls I so I think folks are getting strongerso if you just call it a 90-
pound mobile right now or you know forty pound dumbbells on youhave to take
your time it's gradually build up get stronger and stronger as you know you build
more size or asyou go most right biceps will have more size to it's just a good general
principleall-round for everything right so I mean it's you're relatively simple I'm just
out abit more volume up go another couple more such complex sizes or training
twice a week and then a and then you're set and staley yes wastexting me like the
biggest one cousin you can notice you know if your dream if you likeskinny a beer
lean and you're looking at muscle you'llnotice like the big gains pretty quickly
ordered noticeablechanges as opposed to somebody who wasn't lean already are
though to be more present I think cuz not hiding justtheir were right so it is funny
enough becauseum biceps a bit what my script I really tryto bring up everything's
been like one really nicely like I got no good shoulder chest back triceps eyesbut
reckon I possibly paw Obama and so you want the may wanna dois just trying just
not get your other muscle groups bigger try to keep your shoulders or chest orback
every the same signs that way when your biceps to grow tomake a much bigger
difference so it's the working in the proportionsthe you folks on the changing
abortions cuzif you if you keep like maybe like your biceps are going alittle bit slower
then I your other body parts and thenyou do more volume there Slaby ago at the
same relative pace butstill not gonna make a big difference because they're still to be
small relative toother muscle groups throughout growing so maybe you gotta likes
just with oneexercise of two or three sets you know of foryour chest shoulders
everything else and then hit like maybe two or threeexercises for three to four sets
on your biceps and then everything elsewill stay the same in the nearby cyst will
steadily start to get bigger and sothat it will really Google really be a portion will
standout more Anza and the private better cuz if you likegetting a side angle view
physique your shoulders which has public big inyour arms kinda look a bit smaller so
doesn't have that right proportionI'm did you get that those by set up in a should
should lookwith a lot better ice to decide given your question healso asked like art is
generally speaking muscle growthis quite slow it takes time you gaining maybe two
pounds masa per monthto his last question was like with your holiday coming up or
Nevada you try and get ready for youwanna see if you can fill up faster so you can
look for care gangbusters asyou say I at the event it so that their that youcan't do
that Tom generally speaking arguable muscle afaster rate in this isn't this doesn't
work for that long as only work for a period offour to six weeks arm use words you
higher higher volume don't even worry about lifting heavy orgetting stronger just
just just destroy the the volume so maybe I'll do you like the least sixsets brush size
of six to 10 wraps and cuz you do in somuch our volume you really going to be to
bedepleting your muscle stores so in turn will start to hold yourglycogen the whole
more fluid on but they will be getting a strongerthan actual contractual filaments the
possible get bigger the muscles become kind of those peeps bigger there won't be a
that they willbe like dancer or harder or stronger just publicize and itdoesn't mean
your look like it will still give you a nice appearanceon if combined with that nice
base strength that they strike base they are in thisis something they are you actually
like you may not do this and every singlebody part you might just want folks are two
body parts to really make them stand out MN train everythingelse than that how you
normally would so if for example like you find your your arms are lacking so maybe
I'll gohype on the arms hitting two or three sacks sizeof sixsets of 6-10 reps up twice
a week and then Tom maybe alsodo that with your shoulders maybe try and bring
out your arms or shoulders and then your chest and back will stillbe around the same
size so when you go on your vacation you chatEurope's are you sure as we also have
always exercise and soul real release or to stand out yeah and I actually plays you
draw notas well I'll so an outside I think Lake people are already lookinglike on a
good its unrealistic to expect that clickyou're training for some fresh on a vacation
that's relatively soon prior to make that big of a change mostmost the changes
cannot occur in like doing what you just saidgreat for example but then also mixing it
with a like adiet and drinking like tunnel water waterflushing is actually very effective
way to look great in liketwo days look at noticeably better in two days at work Eva
fortune flush out all the water it'son your skin yeah and I should add to add to that
on but let's say you're training like yourlet's say you bring up your stubborn group
let's say you're heading arms andshoulders for example on say Monday Friday and
you're getting other groupsmay be on ones that arm I would you like to work
superHikari days are monday-friday in a even a deficit on the other days so-so cycle if
you really try you know are tribe bill that those two musclegroups before a fan
without getting fat don't have a surplus on those two trading days and then onthe
other days you had a ai de deficit you shouldnotice you start to use daily in and those
two other a bodyparts will really start to fill out and then the other thing I would say
isif you wanna look super tight the next day bomb as gifts a drink lotsa water
wouldalso helps is a epson salt baths so do an absence of our the night before house
get rid of all this are extra water whatis it does not draw I'll the water are your
scanner with what isI yeah so if you take a super hot bath you Morris map some salts
that assaultspretty much pulls out the water that's just under the skin go and look
extra tight actual drive thenext day if you combine that with a glass of redwine or a
bit over vodka then I that will further help youto hydrate yeah so it works quite well
actually interested yes Williams in yes so through the lobbythose your those you like
pretty much we addressedyour three questions in terms of building muscle on
building stubbornbody parts and he must acquit before about so we covered
everything fears or anythingelse that we shoulda and are now that I could take off I
think just reiterating the prints forlooking to gain muscle you look like heaven you
know a great body still stronger forsome strength because it's it'll do the trick was
it'smeasurable as opposed to like just staring at yourbiceps on the mir iraq are they
bigger than they were yesterdayfor on this going to pound the you know pound
them until they magicallygrow but if you're if you're a focusing on strengthen you
can measuretry at it at it this week that it up your listmore whatever yes a huge
point i mean i think thatsreally want progress takes off China just like destroy
yourbody into getting your arms to get bigger doesn'twork like that like she is going
to the gym two hours a day just tried you as muchas possible used to be fitting
yourself you're not actually get bigger or cycleor maybe I'll get bigger Arsenal stop
the real truth I'm of muscle growthis going to be getting stronger progressive
overload lifting heavierweights and don't worry with Donegal its stressabout the size
your muscles just focus are getting stronger X to get strongermuscles will get bigger
and there be a purpose there muscleswill be bigger so you you're stronger the
markets could bebigger for the sake of being bigger yeah so they're nice less muscles
your very own earlier nice hard dance answer be there alaska's if you actuallybuild
strike that he get your muscle mass then do you actually hold their sizevery well
even if you're training what once ortwice a week on the eve if you do like you know
30-minute sessions are you giveit a few weeks of worse he just are just getting most
masako's just frompure volume just went on serve sat under wraps under fifty
trainingthat what you start for a few days your muscles it's gonna really start tolike
lose that that volume that that fluid in glycogen yeah so it's almost like setting up
heretropical a metaphor they are not sharp enough right now butthe earth yeah its
occurrence is setting up a system so there you have liquor you're buildinga
foundation as opposed to just push you're on a budget sand it you knowyou like you
can keep pushing it if you stop pushing it you know willcrumble Friday it's like exactly
is a good orlike match your building a house and legible the house looks amazing
onthe outside well just like from a visual standpointit looks great but then it lacks
that functionalitylacks in the league with matching just whilehe's like fake they
always big materials the just lookgood but they don't actually like works alike if
anything happens just like crumbles afalls apart that's kinda that's kinda like
that'skinda like the the parallel between the strain that wetalked about or mad at
you have liquor match the other four are even has aHonda Civic engine oh yeah you
know they make those cars are where the you can make up by the body love a
supercar and put it over top upwith your own car solos so it looks like a Ferrari
a.m.how would you can just put a row yeah even for on the frame uva withso-called I
don't even know I pressure find ifyou're a manager Mike happen later plays the
Ferrari like a little blackHonda Civic and like that would just oh my god yet it just it
sounds like ayeah like a title Honda Civic ya like this like a muffler on her second pic
I'llkill her her dish a a where those those too much she's with I hope you don't do
thatChris to lose a lot of other no the hell out tonight good I wouldnever join I would
even drive a real for are to behonest yeah it time I see those numbers that go %uh
yeah I and II the other day I was a dropmy brother off somewhere nightly saw this
guy the friary he was like not evenlike was legally again 1994 re: only doesn't old red
ones or I mightknows a lever Jainism where everything is going maybe innineteen
night 1986 bike wherever you really gonna knows allare in like a nice class go away
but in like a yeah like like a bad way as I have likethat old Mustang with the eighties
Mustang yeah yeah we're not not a great yearit's not like frosted tips and he was
driving on like really a TTCintro now he was literally driving on the TTC'stracks which
is completely legal what CDC public transportation bus but it's oknetted to its
connected on cities are onto these are lol so it's like the yeah like the trolley or
whatever the trolleything okay he was like driving all at the trolley way its are a myth
was it a good Guy Fierifrom our diners drive-ins and dives at FoodNetwork I really I'm
you do with the with the frost gives I love them it wasprostitutes anymore Guy Fieri
as from centers goodPhiladelphia were are either so I guess that'sanything else that
we should cover or cider I S this body I think up you know I'mjust on do my own
muscle gain stuff going onright now so if anyone's interested in followingalong on do
and make progress stuff on Instagram our house we are looking for that yeahwas put
up some progress pics even a in my handle for it it was no real Christopher
Walkerbecause I'm real and other debt real Chris for a walk quite James change the
recently other 1ihave an underscore a minute but our the the yet so even as looking
at my progress like Iwas looking back at it today owes wow I just last eight weeks it's
been ahuge difference so so to see you where next week's goes goes on started lips
and more on the gotnine principles with the incline bench press and it'll add that to
the mix and that'sjust like ok game over that's very thick that'sreally gonna make a
big difference yeah bring up that %uh purchasedeverything yes it's really up in a
lottery just Utah been listed for like two weekshe did a little change from your body
weight so win over liftingweights %uh basically not really that muchthough just just
like incline bench solar stuff now and then adding like iton the way to my body
weight movements including the muscle ups to pull upschin ups yeah I cannot get
over the fact he did awas a 40-pound much slower yeah I with your that's insane
Domworking out more government get like 200 danced my feet some are know how
that's even logisticallypossible but I'm a $200 on you might have to use a awaited
Bell yeah it's harder with the bell in termsof Lake trendy cuz you actually get over the
barin the book i gets no way oh ya sittin there so we have it in yourFeed is not on the
way masood Rana with a vast and make betweenyour feet as well haha good point
yes I did a 52 Murphy fifty-pound best yet I'll be a sec nowbe pretty insane for all
those are the year ago just do with small increments get upto the fifty with him the
first both I would be like blownaway if you did like a I'm so blown away at forty
published somuch he got like seventy eighty pounds 100 that's insane order for if it
could justlike hanging off my feet or something on a chain artist like I was like
heywhat's your lecture something an hour should be yeah target like it but asmall
child this hang on lemme yellow line if yeah Charles which is like like eighty
poundsasleep here thing alive feat her yes I don't knowcinema feat in but yeah
anyway so in I'm you knowI'm amusing the the prince was all we talked abouthere
work-up for strength as working and so I think that's a goodit could be encouraging
people to follow because you know it but Greg you'reright we're both work in
progress as well you know it grows learning newthings we're always trying to think
so that's important for people tounderstand as well a not just take everything is like
were like some super expert people orwhatever so your daughter who dis real
people thereal real people learn what works telling you in over the works for youtoo
so that's it then our that's it as as a rep are you wrap it uptonight Chris are everyone
thanks for listening to theroad to Red podcast we r out on
the d d d d welcome welcome to the 612 25 workout this workout is dedicated to
improvingstrength endurance we're working on the metabolic andcontinuum we're
doing one big ass 43 reps at split up between three exercises so thisis Zach a giant
set a tricep whatever you wanna call it isone big mother said and on this Sat is gonna
ball allotteddiscomfort beginners are going to go through itthree times and the
workouts done intermediate will go through the circuitfour times then you're done
and if you're advanced you been trainingfor four more years you can go through the
circuit wereabout to do five times the rest periods will be explained as wego the
exercise selection has been chosen strategically we're gonna be starting off with
afunctional hyper chaffee exercise staining push press for shoulders thatwe're gonna
go down to a shoulder press in the Las video series 80 just show youa modified way
to train your shoulders without puttinga lot of stress on them if you've tight external
rotators what touch on that in between sets andnow we're gonna finish off with the
really need variation on Moda raises the I haven't seen that really on reallyreally
recruits the rear dealt with some external rotation at the end of themovement cool
stuff I got free today how do we warm up before we go into our giant says
becauseour very first works at is with the six rep max we need to build up to that sell
this is going tobe my first warm up set for the total work I'll now I'm alreadydone a
general warm up on the bike I've warmed up my body up to my time atdynamic
stretching now we're starting ours specific warm upfor the actual workout get
started upset number one's gonna bearound 10 to 12 reps alright let's call to push
press couple notes wewant to make on that movement is on are stay we're gonna
take a staggered stance this is going to giveus a wide base to support skin allow us
tomaintain a really stable surface what I recommend do in between each setis
changing your foot position in season 3 have live large TV big that pic house is gonna
be comingback and he's going to be a go through on his exercise that we'redoing
something these workouts and going into the morn got to explain some
othertechnicalities of each other movements and how to do them of 2million safely
because of this the main thing you needto know and will alternate stances every step
the reason for that no we don't really create imbalanceswithin our truck has
everything if you do all your pressing movements with one foot for you gonna create
a bit of a twist Senate too much rotation in the trunk handposition fingers are going
to be overtoppedtypically ring finger or index finger on them line here on the
olympic bar wheel orthe parts Mark S and we push all the way up the poleextension
every rep touches our chats and we'retrying to minimize any extension number back
as possiblewe're trying not to turn this into an incline cha chas Press want to keep it
on our shoulders alrightwork guy warmups at number two will go up in who own
mom who home right so it's our second warm-up set the awarm-up is designed to
serve yourself you feel like you need a third warm that holy fine take it we're ready
nowfor our first works at our first set a forty-three rap split upbetween three
exercises how this first works that's gonna looklike is a big giant set we take 10
secondsrest between each exercise and then two minutes in betweeneach set very
simple very straightforward I'm gonna get intoit I will explain the technique after the
big giant set sit back andwatch Mia get into the her box alright because the nasty
stuff for said a sixwhat we're doing is a 40 x1 temple for the first exercise thatmeans
we're controlling the way for four second they give 0 second pause and then X
represents explosiveness on the way up and we takeup and then we repeat that so
40 acts is our temple and then we'regoing to be doing 30 acts temple for the second
exercisein the 20 X temple on the 3rd exercise is verycritical that you follow the
samples are applied as close to them as possibleto experience the training effect for
going after poll call haha them haha home who move you ha haha home call I take
my imaginary watch I'm gonna starttwo minutes to rest so what went wrong there
for Vinny ahead of I got into some really good waits there I wanted you guys to see
me struggle so I hit five on my first first exercise which was supposed to besix I hit
nine on my second exercise whichwas supposed to be 12 so I obviously overly
estimated probably should have started with 55 r16 and I hit my 25 with my %ah
what are you there fifteens on my lateral raises with external rotationguys my
shoulders pump 43c 43 wraps beginners I tell you guys three setsmaximum even you
intermediate and advanced guys are gonna find that three sets in this you might
want tojust play it by ear hit balls first three sets and then decide whether you gonna
do afourth or fifth one so while I'm resting again the rest periods critical here need
tokeep it at 2 minutes if you start to let it go too long you gonna startrecovering your
of your entire body more than we want to toachieve the yes strength endurance
training effect critical you keep thatto mean a rest period set number two in call 10
seconds I 12 reps 30 act temple from haha when I get 10 haha cap on this is 20 axle
to little more rhythmic with Matt rithmetic prismatic somebodyhelp me there or ha
well who home home I'm 0 I home you loop well hot guys thought really officiating
and they drown youneed a pair goggles and drowning in sweat so you can see all of
were hitting thetype to be tied to a fibers because of the amount of stimulus
reporting on those type onefibers which is Flinders fibers workers greaterwraps
greater energy demand there's gonna be awhole lotta energy expenditure
experience in this work are you gonnasweat a lot begun a brief heavier of no action
is tobe a great protocol if you're looking to lose fat as well whether you combine
thisprotocol with a fat loss your plane or Clark surplus meal plan unit experienced
tremendous benefitsthis is really gonna help you retain of your muscle size too if
you'redieting cuz we're hitting all those fibers your body's gonna required is
gonnasaying all better keep the muscle so I'm gonna be demonstrating two giantsets
for you need to these workouts this week beginners will do a total of three asserting
a wonderful intermediates willeven be able to handle for I don't even of advanced
people be ableto handle five play it by ear think about quality not quantity onething I
also mention is it normal to have your weight drop dramatically this is known as the
critical drop-offby propping up the twenty percent in some cases if your weights are
dropping20 per second set the set that's common if they're droppinganymore then
shut the workout down but on you're gonna be droppingsignificantly faster from
Giants SF Giants at withthis kinda protocol that's normal for this protocol I said this is
quicklyreview to the exercises within review we review the push press dumbbell
shoulderpress if you've got a text on a rotatorseasiest way to take the stress off your
shouldersare external rotators is to bring your apples in and create a lineup
movement that doesn'tforce them to fight external rotation here look that the fight
just maintaining hisposition can imagine I'll what they're doing if you add weight
tothem when they can even stabilize this without any way to bringyour albums for
we now have a straight line to force we can push up and down without stressed on
the external rotators cell prettycool variation there for the lotta raises this is what
theywere supposed to look like so we start with their palms facing eachother we
start with the neutral grip at the of me rotational outwards as sternutation we've
certainly rotate our shoulders at this a No acting career belt thought the top with the
movement this is where we should and then we bring them back to a neutral
position sowe start to rotate them sect externally rotate at the park okay or
controlling that entire range emotionfor controlling all are wrapped up like describe
the templefor guys that's it haha star of few more things that you guys work outlike
this def need to be supplementing during the workout all your meal acidsare creating
your meals PCA's I you glue means you want take all those during yourworkout be
sippin on them if you're trying to gain mass if you're skinny guywanna be sipping a
car powder spiking your insulin to help combat thecortisol and we would also help
shuttles nutrients into the muscleslower training post-workout we wanna have
somehydrolyzed whey protein another I just in protein they get since yourmuscles
quickly helped recover and we also want to do most guys willtalk now if you want
few combat all the acidity we created in ourbody from this work out specifically I we
want tocombat it with would be great thing to do is have a huge green solid
immediately after your workout somethingprobably never see guys do but that's the
fastest way to help combat the city a more practicalway now is to have a supplement
like greens powder so soon as you work a stunning in athrow back some greens
powder I show you what I got over here just hang on a sec so I bring this to the gym
is a mixtureof things the evergreens power here we've got our Reds powder so a lot
offun anti-oxidants from Barry's and we haveour hydrolyzed whey protein this is
what Ihave immediately after my workout because I was sipping on a train with carbs
my insolence already spike so thisis going to get into my muscles quicker when we go
home with in about 30-45minutes we're gonna have a home meal fast I just in
protein slowly sinkcarbohydrate plus official well and again another huge greens are
solid or some former green vegetables alright come back to moral we're goingto be
doing day too we've got a cover arms and Dom we gothim lakes Justin back to sell
we watched a lot thank you for watchingguys noted you guys gonna comments
questions even below we'll see you guys next time I'll the
are I'd welcome to the urgent a podcast you're here if yourhost chain so this up so
we have a very special guestyou guys the one the only then stole money here so
vents thank youfor being on the show thank you so much for having me excitedto be
here grade so I what we like to do is first ask you about you know how he got into
the fitness industry hibroke into a little introduction about yourself so my father was
a long distance runnerso he up introduce my brothers and I the world'slongest
running at a very early age and that's where my a skinny and i got very good at
writing thatpretty much found my identity and running became pretty good in high
school anduniversity I'm ice while also cutting the trap line Ikea and national level
went to theWorld Championships I had a lot of success trap on and my whole world
was insurance or so of you know I could have made my stage at it saying worse I
certainly didwith over 10 years as insurance for %uh I University of Western I got
angryexercise science and I'm you know like all students haveto figure out what you
want to do with yourself after university and my intention wasthe high school phys
ed teacher I was the only thing I could see myselfdoing I miss my cut off by one
percent and decided to go into a differentdirection and are that was the fitness
industry so I'll the fitness industry literallychanged my life and what are the reasons I
was interested in the fitness industry the world personal training and believealso
losing fat body transformation was out to be honest quite superficialinitially I was
livid at but I'm University with eight guys who all happen to be jackedup and I was
the skinniest guy house and itwent on late you guys are jacked up lucky like
gottenstronger guy you guys the guys the guys want to eatgirls wanted US I'm and
you guys I lived with I becamefriends with and so there was muscle around me
constantly and I lots of moneyon got some possibilities %um also brings you may be
sky areconfident they had girls around all time and they were not life RTN I associate
that with their muscles soafter university I was has fascination with getting it GMA
are transferred all your efforts I once put into my run into the gym I wasall i was just
curious started off as a curiosity I thought tomyself working like you I saw run up
with the same discipline the samework ethic and learn how to lift weights %uh and
what can I do with my pocket Ithe muscles that were started for me op the second
parks you how in God's thefitness industry was I I was pursuing a career in thefitness
industry as a personal trainer but I you look like a personal trainerare I was still
Stevie nobody wants to hire I unfit looking to use especially whenthis weekend like
you get more around by the wind soI was very motivated to transform my own
physique out of curiosity andit's you I essentially create a platform I goodused to
build a career and I was all at the ages battle betweenthe ages I'm well why don't if it
is an issuetwenties fertile about ten years ago took a RITom that's a great
introduction their highinitially started this whole thing I'm could you tell us less little
bitabout Tom how you got to become a pro %uh fitness mahler pro fitness
athletethere and for all our listeners psalm you know howthey even go about that I
like how do they get to a show for sure Obama so couple questions therehow did I
get into it I actually saw one of my roommates heat and I'll isn't wrong of Fame and
he didhis fitness model show and out you saw on stage like 60-70 guysand I i this is
three years after a transfer myfiles is this is used as a so I was curious you know as a
sophomoreat me you always get the competition auto and I thought to myself you
know what'sthe point let him use weights I'm not you know it's nice to go to the gym
butI i hard on a happy so it up you know I saw my friend hebackhand SparkPage I
about and I think he is the next year the same show and for guys who
wereinterested in QP and I'll be honest it's really a there's nothing to it and he is
reallyjust find an organization that's close to where you miss I'm going to their
website signing upand booking today you sure you give yourself enough timeto crack
the first few shows I didn't know about ninety percent of my own you have a coach
didn't have really goodcoaches cell II Pro cartoon figure I'm surface andI'm that's
how I had a fitness model so opera me I use the Nationals as away to to the to be
honest improve my business I Iwanted awesome said it before and afterpictures
because I was war he said shows I mean I mean every guy I talk was
disappointedafter the show despite looking amazing every guy yeshoney you gonna
finish our bodies prior yearafter the show everybody thinks issue 21 everybody says
there is politicseverybody says the show was rigged everybody said you know it at
thiswitness this like ice this is up this is the subjective shealso likes you can t criticism
fitness modeling modeling is not for youis the subjective competition isn't a running
race yourwant to use law you're not happy with your positionyou know you can start
running harder ask you guys sqft a judge's alright he that's it %uh plot your route and
it isa matter of this model you know of in a small especiallybecause it's out pretty
much up I mean the best looking face is the bestlooking at Sweeneys nobody's ever
lost his martial or smallpass I what's the hull you know is are smalllace is a matter of
fact so in a small his although I'm in a goodlooking face and great asset to Nashville
so I'll you know you see guys withshredded ass but they're not that great lookingand
they don't play slots is a you have to know what you're gettinginto you know I billion
you could be done we do to you at the most Jakayastation when the show is not just
your face judging by our sources uses so businessfollowing it is what it is I heard
people who want to do it youwatch a few shows to watch the really just want you to
do that you know Google search are you to searchout gum yes that world fitness
modelChampionships elite 100 videos and you can see what yougotta do what stage
because I'll most guys ivory physiques you don't knowhow to show low and that was
something really new to meit's one thing to pose a look at front year with your
iPhone a post on Facebookit's a completely other thing to be able to go on a
stageHoelscher bottom in away accentuate all your definition yeah it doesn't look
like you're try inthe same here you know in a club stroller out coolest guy II in the bar
and every single muscle inyour body is poppy but it doesn't even look like her tryyour
smile you had a good time and tax those are the guys that we showsif you truly want
to get good at this mall if you want to get your pro cardgotten getting prepared to
learn all that andI'll be frank I hate that stop the composi- not yet walking around the
stage holdmost no silly court turns is just not me and if youwatch I haven't heard
isn't are you okay youprice yet it doesn't look fully comfortable so the guys that do
you flawlessly I me it really is only justlost lost lost profits you're not I'm prepared to
do that don'texpect to do well of this model shows I'm you have a greysaid pitchers
not telling all your friendsyou know once you know what but he didn't you what their
actuallooking for swell so it's not just is the show is also it's amodel shots all there
you go think saddam I think allowsaspects you touched on like the you know the
preparation the posing Tom holding those positions are thingsthat people don't think
about when you think about you know shows like that like all at backgroundwork so I
guess our listeners a lot of goodbackground info to get into it and Dom some great
info right therecould you tell us a little bit about the trainee principles that I you live
by aas a coach are when you train someone work on OVAunderlying things he
fundamentally have in those programs well the first thing by far is tension learning
how to achieve create tension within a muscle I'm business partner my coach I the
program cast United no se itdoesn't matter how to rescue you if they all saw so
when it comes tohyper shifty will talk to her she tension is the language you must
see when you lefton and either way phrases that another way to phrase this is I
control is that currency outgrowth so you can't control ways you have 0 business
touching those weights so you have to learn how to create maximumTenshi in your
muscles I one of the first things I don't seeeach students that we teach is an hour
programs is how to create Tenshi for youyou can initiate any movements so when
you're at the gymtomorrow think about creating tension here last four-star oh yeah
with your bicycle seatbelt pre-tensioners your vices before you can start to curlwhen
you do your best price before you start the press up in convo contract inyour past so
sexually you know i i mean way tothink about it is your you know true body earliest
trappingagainst resistance as opposed to what most guysdo when they go to the
gym I call Eagleville not popular said and Donna know their weight lifters and
yourthey're lifting weights they're not building or bottom and we're just concerned
maybe notconsciously but maybe from you know what they see other peopledo
evolve already YouTube videos or in existence or whatever it is no lesslike 1000
players most guys it's like football players just focus on movingaway from point A to
point B there's no car she of they're not awareof the functional also their training so
they don't know how to get it to amassively show random acts we lax in position and
all we know is that muscles are weakis I their extremes so what the top %uh Ii've a
lot holdout a bottle at about mass whereyour weakest and most people army strong
the mid-range the movementso I you know easy way to explain it isthat you know
my own training 0 mid-range remove it of creation a wholerange of motion
essentially a lot of muscle fibers aregoing on train and I for muscle fibers entree it's
notlike to refer to as dormi sleepy and you're not gonna experienceyour fall also
believe potential so it allstarts off with you know the basics learn how to
controltension and Donna you know and for most peoplewith this disease is
dropping I waz and Don you know all our papers you've askedmembers her it is what
we say you know after the first phase and I'mgoing to look at attack power of Belfast
same again and %ah it's true so I think that's the firstconcept that I start because it
doesn't matter who designed a program for how wellbeside it is or how feature
genetics are I'll you knowWhat's Up miss you taking her wet diaper following if you
can create tension I UK he them also UK treatment chemicalstress and I'm also
you're not going to be able to break itdown and the old backup and out it's very
important that theservice is the first principle so ciated with it Gainey sauce I want to
just stop clearly distinguish you know if yourgoal is just to get stronger a lot of stuff I
just mention to behonest this is or gay strong here very strong I without cream also
attention you cando that ices not normal medical I a celebration I like to call schools
goal her said so I was right that was done that be thefirst principle I would start with
quite catchy we've all seen those people in the gymthere just they slay around the
weight so I took up the No crow biceps curlalready here the guy who goes down two
inches with asquire body tells ours but easy just 34 plate right worse so um that's a
very important pointthere was tension time under tension right and also to army pry
have to check foryou at the door like you're saying because if you're going a little
bitslower on the concentric and he sent Ricky probably want bill to do as muchwhere
I yes good point to add me up yourresearch shows that the majority muscle damage
occurs during this century movement and a little simpleton withoutgetting up too
complicated with temples here well as a general ruleupon your century the central
portion undermovement should be slower that your Concentrix of its taking wantto
second slip away should be taken at least three to fourseconds to lower the weights
and typically what happens is thatyou're not calling temple at least the like that your
your body will figure out how toget the way up are your body is not designed bill also
designed to protect you is is Bell telyou know it's got him a incredible I built-in I'll I
guess you call a protectivemechanisms to prevent you from injury so you'relooking
away noticed you happy you know your body has a beautiful thingcalled
compensation and it will figure out how to you with ever that your trainer Colm
twoyouths who are your trading partners how you were what do you think
youshould be doing is decided magaziner why should I i YouTube video orsomething
your body will figure out how to do itif you're not going to the gym and I i said i start
price: want to play to side you could probably figure out how tohook up a rest I look
really ugly and I'm belt tensioner what's theproblem adopted onto your lower I
biggest line and you you knowyeah we're all here watched be sore the next day I'm
and I'm not so happens when you're notfollowing his principal analyst you're using a
simple technically temple with a programs so you know you talkabout tension but
then the next the way to apply that would be by you know following I happen that
doesn'tmean you're the boss of the national meet a lot of people think this it's a
complicated he was a lessdistracted by well what else are you thinking about one
press professor no I don't wanna think Canadawhat are you thinking about the gym
when your listing if you're not thinkingabout how week house lonelier your this
usually await what else you want to think about Lee that's not the only thing you
should bethinking about temple to see the room itself you know i think is just an
excuse forpeople not to want it you know get there working a little more detail or
tensionsstill guys did you work with Apple's they'remore control the results of and
the last thing I'llsay is to sell this point talking all is that rarely ever ever be someone
who gets injured and five downbelow and see yes you will never gauger if
yourcontrol waz it's impossible you're controlling theway how are you gonna get
hurt the only people that get danger or startfeeling Acer pains are people that are
controllingthe weights and I that's why we get her students temples is Giants you not
just you knowhow about a work-up have a safe for work I wanna be with youwhen
I'm in my 40s and 50s I and unfortunately here's the truth: ifyou go to the gym most
guys are doing more harm tightnessin the literal sense shooter audience than good
but they'regoing to go to their daughters one therefore he's you find out that
gotpast arthritis joins you know and it's too late at thatpoint wanna joined a smash
yes visitors werecarousel he saw a Miss is kinda past that pointit all returns so I see
so many guys the gym might thisguy trade like this for a year are 5-10years now you
can be paid for his therapist nextweek a she and that's a great point thereespecially
the safety aspects so we've all seen people sling around theweights in the gym there
on doing more harm than good bad form knows all things appear tensioninto an
especially that point of time under tension if you'relooking to build size lists lower lip
sore kneesinterface that the movement there don't just I lift weights for
everyoneelse in the gym you live for yourself love your body there so well with
nutrition om killersdifferent ways he can attack guys were skinny I'm a lot MTC
theskinny fat thing as well wear your skinny guy any as a guy andthat's like the worst
to both were also how wouldyou up for someone like that attack someone who are
has Tom eitherskinnier has a little bit ask any fast syndrome are also I want to get
people to startthinking a little beyond how to remodel because New Yorkcolumnist
to a firm believer that the whole our modelslaw I'm it's not really focused he hours
arenot created equal is not a class not functional ricky isnot a function hours in
Burgess hours 0 pickles harpingon that hormones is what you want to focus on I
don't focus on ARMLS without you know getting blood work done every you
knowfew weeks was a way we could do is by focusing onthe quality you for food
before we start posting on a quiet youfor a few so you know one of the first things
Ican teach you know students is distinguish between whole whose Park ifyou just call
whose and food for all surgery Noor's so food products arethings that were founder
Sir things that were created andI guess you say laboratory I'm they were
artificiallymade with a variety of things by geneticistswhoever and they weren't they
issue with youknow keep and what he did I actually cried with a plank say
we'reclassy good past I on the flip side food is something you find in a whilestuff that
you could hunt and gather so it's use education and I so I'm a bigbeliever is startin of
my understanding that yourdiet she comprise primarily ninety percentthrough it's it's
an incredible concept todaysoccer products sold the star of barriers basicprinciples
of you know stain on the perimeter grocerystore and %uh focusing on issues that
happen the you know genetically modified youknow in case you know somebody's
trying to make more money so they no compromise quality issue withantibiotics
knows what else so i think thats for guys need to startwhere's my food comes from
our food choices I taking a can Iimprove though before we start pound hours before
westart looking at Mastro's this just look at what I eat right nowis cereal the best
option for practice archive place outside this morning treat thatthat something's
gotta give me more bash my of I am you know and just taking a lookat what you're
currently doing and i learn all this stuff you know alot of stuff future fetuses learned
from the business world as welland I'll just teach my business units you don't go out
to los hey fruits andthis is the same way we should approach your diet your training
you look atthings that you're currently doing that hi easythat are easy to change
sewn on issues of job forour the way he places that I when trying tohelp so many
tracks for we want to go over things that re greatest physiological change withthe
early psychological resistance and you know this might be as simple asyou know it
showed someone special your water intake and getting this additional
waterincorporated fish oils starting issues juice juicy so that youcan start getting a
ten to fifteen certain special today which probably 99 percent of people don't
youwhich compromises their digesting their died digestion their longevity to
fightsalam e their education training richard isgoing to gym training I can't eat a how
naw is a great analogy of on sothat's why star I hope so quality a few sets in wall
what so I'm I'm content with the wallhere someone's two choices again I'm percent II
leadershould be 10 percent the way for those banks want to dwellwith your friends
for special occasions when it comes the happen sir of guysgetting ready for
competitions I'm those people it's a hunt for Sat seetheir Euro I was not ten percent
and I'll as hethrobs because you're so committed heard forgeneral people for most
the year nineteen percent compliance he will getyou incredible results and that's
where I started turksnutrition once we have that downcast you start looking at
thecollars start mathematical stuff really have no business looking at thosenumbers
you know how to get low-hanging fruit all altri okay so you first focus on high-
qualityaspect in the third say go after you know how many fruits and veggies
theperson's getting in on the quality the lean meats were kindaprotein are getting
and making sure the game does essential nutrients omega 3's in all and any go for
that total calorie you know balking cutting count him outyes also so you ask me
about this evening I askedher ski back I so were you know I believe that
someone'sgonna get remember we talked about how started by has no interest in
buildingalso runs the fasten your goal your body just wants to remain the
samedoesn't want to get 60 is gonna take care its basic needs firstso you have to give
I'm Stacy East so you know before we startlooking at all our stuff you know this 6
let's get those 50servings of vegetables a day let's make sure of for high five meals
aday that you're gay least 45 battles from Whole Foods 81pretty shady I make sure
that we're rotating around aprotein sources or not use the same protein source
every meal which is a big mistake aswell mention fat which is huge I faster very
critical for or moss and energy level so your routine around yourclass sources well
and %uh and anything withcarbohydrates you know all the way I like to teach howI
cases that need to turn a and a job you know carbohydrates aredictated based on
your percentage body fat for somebody who had more than 10percent body fat I S
I've been on this II its people for to say that I consider peopleover 10 percent body
fat fact as fast extreme thing but I likethis standard hot I'm it's a great bar setfor
yourself so you know I you know people are beautiful you're notfat per side of that
right now afterthought we only twelve percent ofthat in my opinion I fact if I'm not
percent while by fastselfish you know personas overtaxed life at nocar only our
dessert after you work forafter a workout and and done you know obviously you
know is individual differences some people mea little more than others but that a
primary principal out by myself stop more than10 percent body fat versus about
flight were skinny fat guy he's gonna have there'd be nocarbohydrates is only after
work out after his earn a handling of if you stop progress in a hurry assessyou know
by arms trade because it uses get any morecars after you know a laid back workout
bandartwork /url so that's also considered for peoplethat are less than 10 percent
body fat want game also we're gonna get it on thecar baby so that they have energy
an issueof combat a fast metabolism and we'll play and then I can walk overthink too
much at first but what about when I liked a car ski kayak is on during the work I'll
Anderson you know some people disagreewith that but I find it's really easy time to
get in carbohydrates I reform and an hour after the workoutand four hours after the
workout my client isn't growing Ikercarbohydrates you get those three times that will
feature do some approximatelyfour hours before the workout and most guys
they'redoing what they're supposed to be doing got get a growing up with them
don't putthem where they need to be. so that they start lean muscle masswhich is
what we're after by the way exactly and ask you point the body fatpercent thing I've
heard about you said ten percent kinda cut off right there I've heard us a military say
they younotice here above a percent fat I love her twelve percent fifteen sothere you
go here her so um yes a great point right there to had that initial by tax code
dictatewhat you doing there you know on and then of course is soonce like you know
overweight the trial is body fat dare I'm you would go toward course at
lowercarbohydrate diet verses someone subha 10 percent I mean let's this we have
to have puteverything in contacts under the truth of the matter is that thisanswers
for the pain on individuals deadline so constantly sayshey base I want to get ready
for this show I've got 16 weeks do it we're gonna seewhere yes and to be honest
we're going to getas much food is possible want to maximize muscleMary want to
get it energy make it rain hardto build more muscle also that increases metabolism
started beautifulcycle and I'll we will look how much hymie haz and what we do is we
drop is hours andit's slowly as possible we waited for we would avoidat all costs
eighty anything what I anything which would beconsidered an extreme or shop I'm
so nice way to look at thisis that there is a small on you know 20 steps we want to
take all why you wouldn't want to jump firststep 12 Sep 20 I'm because it's the only
shots yourbody massage your child abuse hoax fact of whole-body not on you know
started off which was also his muscles of if theperson has enough time we would
take your car I'm Trey takedown rationally and friendly watch repair 40 WDSF World
Championships this is theproject so I started issue 127 house on I think I was close to
twentypercent body fat at there's pictures on the internetresearch if I'm and I I'm
you threats pretty close totwenty maybe have less and overseas Kiwi side I'vedown
to 195 4.8 percent body fat and you final stages on it as well just how itis. a trade
status they say you'll see thosepictures and the way I prepare for that show wasby
slowly cutting and it was because I gavemyself plenty of time I have to do is stupid I
did it happen you know about myself in your car cardiofor two hours a day just what
most the all silly guys sillygirls do of and use ya horrible coasters driving force me
well time is your bestfriend so that's the secret getting ready forshow yourself
enough time now so many came to me and said heythings are getting married four
weeks and I you're not gonna haha I know timewith this going on with this girl in two
weeks andyou know I you look good that's when we look at oliver all thoseextreme
techniques that's where we might look at some basking protocol you might do some
youknow I you don't double date workouts you mightstart me know you don't do it
really low carbs is acrazy you know summer more stream stuff but the problemis is
that most people use this and is there youknow their basic this is with China you
alltime I P hahha and always teases extreme face user this is an extreme way to get
me andcreate an allergy is op you know what a lot of people you aretrying to stop is
you all you really need is aflyswatter and it poured a sledgehammer instead so I will
use a Sledgehammer nationalClive and me donato you kill a fly which kill all knocked
out the window and he made itthrough the whole house that and that's what a lot of
guys do thatyou're almost like you know this new fast new trans of you knowinternet
fast gonna try this car site you try apk are actually gonna try these things work or
short period timeare very extreme very far honored by not physically justphysically
but mentally and you know from my experience is justwashy people do this for
extended periods I have actually backfire on you nowyou're going to get you the you
know you're fat you're four-week cutknowing this is just a short term solution by all
means knock yourself well I'llforcing a lot of people a vice out a Contax they hear
someonetalking to her on Facebook say something and it go understate our a broad
enough for areference to see that our you know what they're actually
makingmessage actually are making that suggestion key for so whenever you this
anybody'sadvice you always have to ask yourself does that apply for me is that my
goal you know so out hand you know that'swhat we teach her shit I have smart how
to ask questions and you know how to make sense of thingsso that it works that
works for you so saws worry if you think I give us a ayou know offense list thumbs up
or down two different things are out there meanthere's a million things out there
but maybe like you know your top ones that you thinkeveryone should be on or so
on talkin a would use this are cutting usethat okay I you that regime's but when
Iwould prefer to do is get people to think about it a little differently soca so there's
two things I want peopleto think about what they're thinking about supplements I
want you to think about one yourweakest link 82 your current settings okay saw your
weakest link would be something that is lacking in your diet he said he intended to
you alright so if I had a client who came to me and hereight in all their gay 200 grams
of protein and a I'm but the works and they would say they were had aprotein shake
help get that two hundred grams but they were gay aid release and I seethis person
a lot of questions I would shift their op I which I would have come off a proteinshake
it happened but whatever they can buy huge their cell phones & JewelryDistrict
because that's their weakest linkthey're not gain 10 to 15 certain the Nationals cases
that was gonna hold back so no other way to look at your weakestlink is where what
is holding me back for somebody whocomplains the stress doesn't handle stress well
risen sleepwell their weakest link in most likely have amagnesium deficiency so we
want to supplement with magnesiumfor this individual I'm not someone who does
its consume anybe for Gary you might have case insulated cruiseryou know fatty acid
profile I'll fish oils you know you we ask thatquestion the first thing I want to say fish
oils because I was perhaps the mostimportant supplement and just because every
single I'm gene in the human body as a receptorsite for fish oils so that's why when
you reresearch on their mates all practically every every singledisease and they're so
she was so so manybenefits so I'm you know two things off the top ofmy head for
you can always look at this is a healthylike if you're not help you not gonna build a
mosque is a healthy person can'tbuild muscle it just loves actors I'll for so know Iwill
look at %ah and individuals greens it a and Iwill look at and individuals is showing all
intake I'll I was star there before we start looking at anything usI'm now in terms of
that was obviously had let's talk about Kirk said us Sox Rssettings is going to be
determined by I let's keep it really simple so somebodyhere is you can't no worries
whole up quite a few months the year forsomebody who was it moreover it's really
warm als year theperson living in florida is probably going to struggle more with me
Taylorhydration levels specifically around workout so bad hersaid may want to
supplement with electrolytesnow I electrolytes is great for everybody butthey may
want to put push that close to the top of their listbecause when your muscles are
dehydrated you can't build muscle when your musclesare dehydrated you can
purchase fast your masaje hydrate your 10-20 percentweaker so bass critical all
russians wastingyour time Jenner United's investing your time hugeengine so I as
opposed to somebody who's not acooler climate all year not electrolytes might not
be topictheir solemn it meets I so that's how I look at currentsettings and then you
know we take a look at all sorts offactors for somebody who's you know court deficit
ran it twice aday they would benefit from Brescia amino acids because our grades
and outso much muscle tissue BBC a Steeler house the right person youknow we
build up muscle tissue breakdown self you know that person may benefit youlook at
all sorts individual factors I'm and lastly whenI'm not a little turned out just came up
with with this whole body fat on you know ifit fits your macros is %ah I've come up
with IIIB if it fits yourbudget are to her you cuz you know the truth isthat no some
people you know some clients cometo me and say I'm busy spent $4,500 awesome
AHA solve its andthose guys are easy to work with I'll the sometimes some company
sinceabout 50 to 100 box and that's fine we can work with that I'm don't look at his
limitations but isyet to be resource smarter with you know you don't pay moretaxes
you're ready to know we gotta just make sure you're up we you okaytahole price
because you know i'll settlesuccesses supplements are the ones that don't work so
you know this is a think this is themost expensive information is bad information her
life I yeah this so that those though so my thoughts onsupplements I you know I can't
give you a laundrylist those assault as I personally use it while you saw I when it
comes to that topic I reallytry to individualize it for percent based on those three
thingstheir budget there they're out weakest link a currentsettings so we've hit on
you know training nutritionsupplementation lastly will I will what I'd like to getinto
here is a kinda via if you talk to us about Tom high perchRemax your personal
website how people can I find it sign up and what makes itdifferent than anything
else out there and i wanna pre face this to was saying that I'm a hyper she
maxmember myself and I have a four year degree in %ahexcesses the RG and I have
learned more from vincent vanseries %ah than I have in four years haveaccess to the
army training I in terms of our training techniquesPrensa polls appeared I Z Shin and
is spin amazing experience to %uh go throughthis training program and see what
these guys do so the floor is yours thanks chase and gotus a great great testimony to
their me I'm even sure if that matters is Idid already this eighty University year I
mean we learnabout it not only learn biomechanics wheeler I exercise physiology but
you we don'treally learn yeah ki jai standpoint it's how we startworking with clients
in the real world and i actually start see how this playsout %ah so I can totally relate
to what you're justsaying all my I basically calling I don't know Istrongly recommend
anybody wants to get in the fitnessindustry get decrease does it mean excesses y'all
gf so theycan learn anatomy biomechanics at stake your rabbi have to learn that
stuff itssecond year trying to engineer I'm physics background say what so unique
background but that he also me I experience in the real world with realpeople and
you know you have to put this stuffin action overtime to get the measure the results
so so high perch he maddocks on for supper people gotta run where they can stay in
contact with meis viewed as somewhat of a estar I just joined my free newsletter
gothave been somewhat of a estar on this issue 3 offers floating aroundout on the
site is popular email hand isolated see contact witheverything I you on my Facebook
fan page display active and so does my youtube channel 0spherical their I'm fan
pages based on Monte with largekey and I'm I have I guarantee reply policysucky
also question get a guarantee same thing on my stick out my youtubechannel iraqi
helps you know you got all my self I'm just so you guysknow so I am worry papers the
mass of yes I perfume asks is 12 of here dice:muscle building program its curriculum
based which she'severybody starts on phase Linux OS well individual also done work
else spread out over 12months and they are all based on the previousface so first
you know a couple things ourhouse is different what do most guys do you get a four-
week program a six-weekprogram there's nothing wrong with that but what most
programs box what I callcontinuity there's no progression from face to face what the
this month really doesn'tmatter because it's not connected to what we did last
month so there's no build-up whose not progression is where I'm you knowI'm happy
what's the peak at the Olympics you know he wants to run a certain timeon a certain
day and knowing how fast he has to run thathe has to decide his workouts in the way
per here since run that fast officer day you know four years from now two yearsfrom
now but it all starts all quite knowing where you wanna be you twelve months for
that so I perfumeract for excessive applies says with the first difference is thatit's a
12-month programme you're signing up for twelve monthswhere the workouts
better your guys that are structured betterplanter bill face to face I you can just pop
it and costar a sixyr 12 have to start major asking clearly hejumped forward have to
start space blankets escalate isthe second escalator on so that's the first thing the
nextand use that we've look at the mall scientific principleson that a related a
possibility not benarrowed down to six Saints I'm their attention which is you know
time under tensioncassidy lactic acid frequency and training volume all and intensity
and each one of those things are different ways to stimulate your musclesevery table
six principles and we designed a program that focuseson a different one does also
going very well see each month so 1130 you in lactic acid training thenext month
your G marine appalling training andthat's all repair you for intensity training
andthat's all preparing for that high-frequency peso everything so each month
havesomething you to look forward to Irish for the cycle of love and chancethanks I'll
and I was kinda weird the birth theprogram came from one to if you come visit my in
Boston numberone question I get and and guest internet mail my boss the this what
do I do tax not one question I get what do I do nextit's just the National boxes also I
just finished my form what do I do next so this salsa for all and we always have been
programmed tolook forward to and the way the program is structured is I'm you
know based on some simpleprinciples me increase our I'll 10 CST all over the first
three weeks is thelead you on every fourth week so we're going of that we come
down goup and we come down and this is how you drive continues toseek work
often say I'm you know it's not just like China gooff to a fast there's no I in the world
trends like I to a so guysdon't really like that and Jim are just as you can or you never
had acoach so we teacher of Kentucky every third week and everybody is it not
through thirtywhere they set personal bests you more than they did in a
previouslysaid that we get about a week hit the lotto and back are on the volume so
let the robot can experience was called trainee fastand the definition of the tranny
fact his recovery plus treaty it's not just training strain plusrecovery unites you so so
it's a two-partoperation it sounds really simple but again once you start applying
inapplication you know you know you don't want in a month fell that'swhy these
guys not all of the before after pictures peopleaccusing the steroids week guys
success that's why they calltransformation you suppose littler you supposed to
transform yourbody messed up that's the point I so saw bathtub that's the premise
of it I'll be awesomeother cool things about it is that some I mean obviously you
know I've studiedmarketing for years some Myanmar this program very very
highreleased happy new year you know I'm brigade infront of people so you know
the pass it back is that wehave a lot of members who sign up every six months and
this is the thirdtime in a row that we've put over thousand people into the program
ash andwith great about this is that you got oneover a thousand people working on
the same workout at the sametime so you doing this together and that resulted in
one of themost causes incur gene and I'll you know motivational forms I've ever
been on and are four membershouse that uses you have this massive community
private members for where he literallyget on our children also today and this is a he
forms thatare free for that's more than most free for us and hecaused people are
helping each other I'm don't y'all use your callers policyfor are trolling motor know it
alls activitywe don't allow us any discussion of steroids in there andwe don't allow
any %ah swear to be there so you know it'sit's a very it's a family-friendly
environment people of its I'm we only had the band one person %uh over 3,000
system creates and Donna it's just me family so you know betweenall those aspects
and is the last thing is we ship it to people's front gourmethouses federal school
osceola you know you won't be able todownload can't find us on the Internet I you
know I hey all I piracy so you know you know the only people haveasked this
program for people that are serious and who validly and pay for it and
someprotective grade and is some you don't protect themembers is best known as
welfare yeah I'm spend your hard-earned money onthat program G you wanna see
some going down all the next of he program are cops all get shipped toyour front
door and guys like that to get something useShift+Enter front door and what comes
with a four hour GE 24 hours and obviously you know and is a genius for
anybodywho's ever fall is we're Washington is videos is you tostop all this Facebook
post mede earned an A the thinking man's bodybuilder and job he's just the most
talented guymatter does not know I i remembers how our relationship the game out
warmly he was my coach yes micro car I'll I don't know somebodywho matched with
the same what school you go so you up each other and we're both from optstrial
Ontario so I we have really come you know greatfriends business partners so after
coach he and then we decide for this program together cuz you afterI work badly
dude man you've got to get these workouts up the world like this is that not else's
out thereI'll you know and people spent four hundreddollars a year scrap so you
know we've got people pay ninetyseven bucks a month on it that you paid by up you
know whatthe what that meant eighty-six percent retention rate what that means is
that of average overthe 12-month people stay for nine months on any for
thosefollowing business row people know that your mom have Iretention rate of
maybe three or four months for like a twenty dollar while program Sony II to my own
are hereby it's not that we'reboth very very proud of and you bosses are watched it
createsand Wieber tax my kids are in our family soI'll yes I purchase you actually
mean I cantalk all day but I'll shut up now of Anna led some awesome stuff
rightthere with the different principles he just went to the program I'm
actuallycurrently on a want 11 right here for our viewers soget the TV right here I'll
what the Maxi what how what youthought said in here for horses all that Obama
phase one kick my butt so I that's thefirst thing I stop it there went to the gym and
we're doing some awas a leg abduction axe exercises first off thereany never train
allowed the muscle groups a in thatphase 1 like must group he never trained guys if
youlisten to this like those a the good girl bad girl machine in thegym your training
those muscle groups right there and it will kick your buttthe first month hours like
you can look at the work i ka chaos nottoo bad you get in the gym me do it and hours
just exhausted and it really shows he those differentmuscle groups that are you
don't normally train doing the you know a guy's workout bench press squats
anddeads and some curls for the girls ahaha a call today I utah real muscle groupssay
don't normally hear are is a great workout I am blasted bythe time the workout is
done and is unlike anything I've ever tried outthere around I've tried so many can
find online for free in magazines you know pro athlete probodybuilder on workouts
that you know don't reallyhave that long 12-month term month term you just talking
about so jobyou guys had a promise each month focusing on a different Tommodeler
aspect of hypertrophy and each month beginning and Newham DVD new magazine
highlights he now one monthyou can focus on a week to week what you doing
anythingis a counterion thereof what days you know how they laid out and some
great you know inside themindset stories there and a whole bunch of different
othernutrition factors arm and plus a supportive community saysa break point you
brought up there was like the form you guys have like you can go there and you
respond thenresponse community members respond and having that support is
we're reallyseparators separates the program I think to likewith you by someone
else's program you're just getting the program and yourloan yeah whereas with
hypertrophy max youthere with thousands of other members and them plus to you
guys reverserespond you just talk value always reply andthat's your policy there and
who else is going to do that for youyou know a lot of other coaches out there won't
do that yeah she got a whole think here of I ASI criticized I see that yeah we can see
it yes I mean there's abinder you know by year this is what you all I'll ya clearly all
well faces me is 24 ish manual but you develop I asked arc markets there anyways
yeah himself with me and worker crowd pro there's a lot of confidence
magazineevery month it's all related this is that the phaseron a you know we've got a
great futuredesigns this only works if there's certainly a professional look at if
product there are lots of me of you you know this is our this isour life Minnesota see
according to the Prophet SAW howanyways first max her of if if re-arm so yeah guys
if you're interestedthere check out her pert re max is the websiteTom paper she
backs to calm yeah I mean it the Miami hears it Idon't got no upload it's your I G H
but Jim 38 dorsal officially close I'm sureeverybody's phase 1 packages on July 1st
and willreopen December for ET 2013 GOP every gene after December her 40s
cansometimes be extended for a little bit frustrating was but I'll Bassett saw you
listen to thiscall after June 30 s just join my newsletter and then youknow if I want to
reopen it so only the make it and are definitely guys if you're listening tothis I get
into this-- for on a4a close because I really cannot Tom tell you guys againhow much
this program is awesome how how great it is there inthis is coming from a guy for for
a degree in excess physiology will also I was seven times that's cool oh yeah any
either back onto Vince has adegree in Kinesiology I'm physiology common Cooper
Institutecertified personal trainer I'm also working as a bound medicalphysiologist at
a clinic managing hyper berch chamber flights there so our you gettingsome great
background on information a great recommendationsin that program I'm so lastly
Vance is there anythingthat you like to %uh anything else like to say a
closingcomments here before we r in this I interview thank you for having me James
this is abeen a great call great questions on you know I wasfinished I was finished I
was encouraged people to you all you know you know patches deadline toyour goal
I'm goals of deadlines would release sooften when I get serious you got yourself a
deadline and done you know I'm just a sleepy I profit of white people I've behaviour
the loss for the house you know twentythirty years so I Kercher buying this need to
askyourself with five people I hang around BOS and a most likely all resemble
ourshovels five people not just physically but intellectuallyspiritually relationally I
financially in every aspect of yourlife so if you're not happy with where you areyou
need to get around a better talk of you're saying so I was my god I'm sostop show
your stress showing your future and up there's somuch truth is not one state and the
only reason that becomesuccessful in my fitness is my business is my personal life
isbecause I constantly seek help people that are smarter than me I mentors coaches
sometimes there arethree oftentimes you got paid play my best coaches are people
thatthey really have to go to death for I was in 1881 shoe stores many timesthose of
other call I'll blow-up it was because coachesshortcut to success and I don't believe
they were some yourown state at least he could you can learn from otherpeople's
mistakes none right I S exactly why I'll making themost in the lease on time it hand
maximize mytime my efforts is Jen with police on time you know you know so last I
alwayslooking for sure outside ask that on and a curfew able to do that not plugged
into a keyunity fast-growing I was if you're not growing you don there's no such thing
you think asteeple I'm so you got your text you most likely grow your done so if
you're not growing they get aroundpeople that are and a job and this applies to all
yourslegislator physical so I purchased the circle we'vegot our conversa come join us
we love the idea will makeyour family end up those cases congregates so I
thinkthat's it well thanks van psalm hopefully we canget you on here in a little bit I
have him a few weeks on the road again herehey maybe even a them because he like
to get on a surerlisteners would love that way maybe for chef at a picture Abby
awesomehave been on an hour maybe also to mom i know i your wife lobbied as
thefitness com have corn to towards limit sewer maybe we could get her on down
theroad as well I am minute she's the restore good soyeah should be happy to jump
onto and that beawesome in last that last point brought about mine says huge
because if you havethat a on point %uh that drive it filters ontier of fitness but also
to your business your lifestyleyour relationships friendships and all those different
aspects of lifeso that some great in from ending information right there from then
skies so again a thanks for having a thanksfor coming on a show their agenda podcast
here vents thank you and our our listeners on ifyou listen this please go check out
the links I Vince just talked about herewere and I give 'em a a look see there
andthanks for listening guys I will see you next upset he so
what's going on realization its game inthe alley on here and today we got very very
specialguests almost so you probably know he's been on the channel couple times its
debt is so money and %ah got somevery very great information or so let's go ahead
and get bust r you tell us about a smack seasonis almost exactly what hi is in all this
muscle buildingprogram I mean it literally everywhere personal and bolts and I'm
excited foryou just see you guys can hear what's going on with it so let's get started
is a donate I'm doing thanks Anthony and I thank you everybodywho's a join us on
this call for taking some time out and share a very busy dayish 2 I'll learn a thing or
two so yet thankyou for having me also sell his keys are all despitetelling us a little bit
about yourself any I got started its industry share whyGod into the fitness industry
after Igraduated from the University of Western Ontario was a que coge angry that's
basically a exercise science and I was 22 at the time and I just finished running career
I was a long distancerunner and I heard the name skinny in my early highschool days
end up being skinny I isn't good for business should I gotto see the fitness industry is
a personal trainerafter I got my actions geology degree and out you know I wantedto
you i've accomplish two things I want you outstart my career and I want to attract
some clients andI'll I wanted to get rid of this skinny name had playing in my entire
lifebecause my writing career was over for the first time in my life ext had an
opportunity to transfer allthat certain time I was put into running career ensure the
gym intobody-building and other sheesh signing as a when I wasin university I live
west I swear like that Abel's wrecked andmuscular guys on campus those guys were
my roommates and Josh living with a super rippedmuscular guys get to see what
model gives you her these guys are popular you know theywere out at girls around
them all the time and cash you know you guys are up to me knowgirls wanted always
in all you at the bar when you know youknow you know that seems like end up I saw
all that and I wanted to do that so it all hideout a lot desire shoe track for my body
had zero clue s why I was a chaebol build musclebecause I was a runner for literally
10 years my life so sheeshthat I got in the fitness industry and a desire to be a trainer
and to start acareer and to transform my body sheesh and yeah one thing led to
another but on Ihad a pretty dramatic transformation after eighteen pro bodybuilder
at mychurch at all places and %uh using naturalbodybuilder and rich she basically
bus the industry wide openfor me exposed all he's mess that I wanna stop were true
andexpose me to all these mistakes I was making sheesh and she basically our
became mymentor sheesh and he told me what to do andwhat not to do and I
trusted herons I us and within the first six months Igained a lot of muscle watch from
$1.49 a 190 and I looked a lot different I was in thebiggest guy in the gym but i dont
know really inspired me sheesh to you allhelp other skinny guys in the gym at a lotta
guys come up to me and sayhey vans haha used to be skinny Minnie with the
Haywood which duke's and a lot of people kept asking me knowcan you help me
help me so I can reach and media skinny i axed for at my jam how a lot of skin guys
and then bad one youknow one thing led to another and eventually I got my whole
system mentionany book back in 2006 and I miss I've been help skinny guys billalso
since 2002 at the gym in 2006 online sheesh and missed you know the storygoes on
from there but I up weekend pas rightthere she liked her paper but that's a great
story about how he got started I'msure a lot of guys can relate be a skinny ill trying to
get theresults you got him and got when we going to get right in the hypertrophy
max notes hetells list so unique about this there's a I'm million muscle to
rateprograms online what makes it unique that's a great question so for those
whodon't know I'm Slusher involved in bodybuilding any degree isprobably a her
then a casting she is on actually a former schoolmate and I wentto the same school
together and he became a pro bodybuilder in hismid-twenties and hi cuts all his
career sheesh is a pro and I noticed he was I moved up theranks very quickly and I
actually bought one is the nieceis very first one his first and only one sheesh as
matterfact and I know she took a very scientificapproach to building muscle and he
was calling sheesh just thinkingman's body builder and sheesh you know he was the
firstbodybuilder that ever met who never gave me the answer also works for me
then you shoulddo what I say and we teach our callers at its anybodyshe gives you
got cancer and then Turner around and run the opposite directionbecause of a clue
what they're talking about so one manstarring explain you know he started taking
things thatwe learning University I realized he really talking to a new level in terms of
application and conceptsthat you can apply in the GM me know taking biomechanics
physics andapplied it to how body moves outshooting tools and Abbott retention
and almost sold outsoon issues from the working also how to fish moved to a full
range in washington Postof full range of motion how to use trains curves
resistanceprofiles and things that I hurdles I knew I was applying so Ihired at she in
2011 to get me ready because Iwanted to compete again I had some previous
competitions that competed infitness modeling sheesh I want to get my pro card
with aWBS so I i no question you ask your gonna getyou how it's different in a
moment but you get the picture it supporting near the back story so Idon't want
people to think that you just created this program to makemoney shop there was a
there's a backstory shootsup and something that we're winning this isa project that
we were really really careful and on instance literally are all prideand joy so she I
after working with bed popularlyrecall my physique at first he worked with me
justnutritionally over email and text message and then we met up in trouble and
I'llhe actually started training me one on one and he got to apply a lot your put
thesetechniques on me she and my body changed very quickly andis pretty crazy
because I didn't train for Bo eight or nine years at the time actionanybody has been
training for eight or nine years nosedive it's hard transform your bodywhen you're
getting close your genetic ceiling so I was just like in shock and awe telllike a little she
did he know mom the first time hewent to a GM at my call I gotta every time I want
to the gym it was cutcompletely different experience I look everything differently I
looked at dawnwells fargo's cables I just looked at every stage witha different
perspective so you know after I told that I said you'ddude man should forget to take
your information she and we need a true put it into anorganized program is this
information is great but it's useless if it's notorganized right most guys sheesh don't
have time to or thebackground check be able to take these concepts inactually put
into a step-by-step program where they can get results and I'll touch that was what
we did withhigh-pressure c-max the thing that we noticed whichwas missing in the in
industry was you know there's a lotof information right research possibility in on
Google andget literally I think twenty million pages or something sheesh but the
problem is that theinformation isn't organized and she what we want to do is take
themost important sheesh possibility principles thatexists better back by sites bro
sites here sheand we wanted shoes early appeared ice program something I iwas
twelve months long not four-week program is nothing wrong with for weakersix-
week programs but the problem is that really changeyour body needs to be caught in
new districts face to face it's like the way athletes train rightand ask the figures out
where he needs to be in a year from now she and many reverse engineer
saysprogramming so sheesh wiper she max is is this acurriculum-based program and
all we're gonna start answering your question its not 12 randomly workouts its 12
once a bustling workouts and they're all sheared eyes face bysay's each one is based
on the previous say soyou couldn't come to me it's an easy I wanna start on say six
Sh you get your ass handed to you becausethe workouts would check your bio you
even make it through first quarter work go sheesh you have todo the first six months
of work as the gear up for those workout so I'll has been a lot of thought that
wentinto the program design and the first six months are based onthe six we call
forgotten factors i purge see in thefirst phase is so I'll building shwarier how to
create tensionwithin a muscle because a lot of people problem you knowit's all well
increasing the amount await how muchweight can I list and get all getting stronger is
not have correlation to gettingbigger I'm if you look at a look at the answers a lot a
huge should Chinese Olympic at least Roy 400pounds about their head with 13 hrs
hirsch you know I'm saying so you whenyou start seeing a super super strong guys
who are still small ask yourself what'sgoing on so if your goals to get %eh yet
understand what make someawesome day and the first thing we know is timeunder
tension is here if you believe the most critical variable so if youdon't know how to
initiate with the working muscle if you don't know how to maintaintension and
fatigue in lactic acid with not much what's on your knowledge take yourmuscle to its
full range emotional while keeping tension on it she got jizzed onall that and new
jobs are the %uh the load into ajoint you're gonna be sore the wrong places and I can
see the results you want sosheesh honest so how's house I purchase max uniquewall
you know the first 12 months you know the first six months are basedon of tension
in the second must be of salsa dancing doing more or less timesheesh and that's our
motto is built up billtruck relaxing acid sheesh and force months it's a volumefaced
an official month we getting just like sheer intensity training scientifically
Tennessee's the fly iclose you worked your one rep max so when I say intensity this is
going tobe a strength style work go sheesh and then I six phases frequency Iwe're
getting make you do more work to see that you'redone in one week and teach about
how to recover faster soby the program is rock solid I'm and in the final six months
are thebest six months that's what we do specialization program just so we dedicate
for a lot to eachprogrammer and up one other big things is with a12-month
programme you can train all 0 every week ray theseguys ninety percent of our
trainees are natural train its so we have to design something morepeople can
recover I'm not so here's the deal what we do isall week 1 you know it's a girl well i i
lookingtoo complicated shop we still the intensity up each week soon week for which
a deal a week at every stage so basically each daysago all of bend down up/down
selfish every fourth week guys are super compensating Anne wererolling faster than
ever grown before and neverexperiencing a plateau our members brag about they
don't evenknow what a plateau is anymore I'm even on a plateau is is
neverexperience a plot to all my life I'll there's always ways to progressyour program
and your body in different parts of your body a so as a catalog winded answer
butthere's so many things that are unique about the program sheesh IIIC the big
thing is that it's a12-month programme I N also obviously the way we deliver itto you
it's hard talking this is a digital you can't find thisanywhere I'm it's at your house once
months she if Ido the monthly auction and what members local Baksh is thatthey
have something to look forward to and with the internet there's so muchinformation
people change us and they said were overwhelmed there's too muchinformation it's
a bad it's almost a bad thing now she and icant say focused on anything so now we
send you one stays in the mailyou something to look forward to any know that you
have to complete areyou won't be ready for next phase and that's really help guys
just on youknow clear the clutter and she on just focus on today in which isultimately
the only thing that matters sake while who you have to be today she andonly what
you need to do today in the kitchen and in the gym so I'll I'll that actually kinda ties
into your question 3 it as well is at all isall that excuse me does that all make
senseyeah absolutely no the made it very clear stars it being a12-month programme
each month you want your day it's notlike you're gonna plots August same thing so
now's a good job it clearit up now getting the next question what aboutinterest in
you know what is hypertrophy max have lunch tray question so we start off withyou
know simple concepts and you know what wefound was that the best way to teach
nutrition is waz I'll you know by taking simpleconcepts fundamental concepts things
that have proven that s the time thatare I'll email rock salt in the sights and churning
those into facts because if I were to give you ameal plan and they had 12 things on it
that you'venever been a you've never done before you know maybeme of
frequencies more the out portion sizes are more thanyou're used to where there's
more this kind ofmacronutrient used to consume each you're doomed for failure and
it's notyour fault you sales because I wrote you a program that's to advance and
natural straighter screw-up sure alot of trainers up there they create programs that
are to advance so what we do is we teach nutrition Ghabits each style sure that each
every twoweeks you get a new nutrition have it we startwith the most important
things that are also lost the years she is agreed to greatest physiologicalchange with
the least psychological resistance soaring as I make sense absolutesselecting official
oil that's an example mean popping upfish oil ice I enormous bet it's on your body as
awhole what it really doesn't require mucheffort on your part so we start with habits
that are theeasiest things to implement change your life and we focus on one staying
at that time sadly that's what a good coach does ithelps you to a good coach helps
the students focus on one thing at a timeand one thing only I think we're all in a day
and age welive and everybody wants everything yesterday and we can't focus for
costly distracted and we try and teach you watching Chinaeverything too fast and
that's not how you gonna bill youknow all your best body if he if you experiencegains
you too short term short live so tional it comes to nutrition talecalorie wise you know
we mean really ok some custom IC things to people'sbody types and jobs she and we
are really focus ona concept called outcome-based decision-making she iswe're
gonna give you calories were gonna give you macronutrient breakdowns and we
haveother ideas the not grow breakdowns are useddepending on your body type
while at the end of the day it's just aguess it doesn't matter who your talkingginger
speaking to the world's smartest scientist keeper stripes macros hours do you seejust
yet seen he's just predicting what he she's hoping thateasel yet the resulting wall at
the end of theday ish depending on me know how your body responds hardship
training your lifestyle yourstress levels you have to see how your body respondsthat
died and you have to make changes victory occurs in the changes that youmake sure
we get we so we teach people how to make one changeit I'm and we use a we often
say what getsmeasured gets managed we teach you how to fish I measureeverything
so that you can manage it and that you can take control you dieand not get
overwhelmed we do this over i you know what you take a long char onapproach so
I'll you know and that now people areactually see what's working and see what's
notworking in cost in its which is very very own stop in powerranger people because
again or so much damage ournation out there you know at the day you have to know
what you'redoing is working for you and you're seeing results may mean youknow
how to change it so much I'm we really try individualizednutrition approach I and
everyone sergeant basic conceptswhat and a lot of people you know based on me
they are in their goals other bodyresponds well to goal slightly different directions
Lake inall also us look pretty similar it makes sense absolutely take any otherspecific
nutrition questions feel free to ask me and all I was it like a castano broad answer
yeah you know our I think you cover it in thesense that it is habit anytime you do
something atyou start small changes so call stars like protein home protein
carbohydrate breakdown he's gota little bit more detail on that like if someone were
to start using itshare so mean we'd like to start every one of us a gram of protein per
pound ofbody weight well the Google utilizes the phases goon you know protein
asked me based on how much you break down so if you'rebreaking out more protein
and you can't have that I replace it with more protein so wehave a certain today's
high frequency trading wait where we have to traineight times a week you know
that's not every month let mereassure you guys straight times a month she hiaa
times a week I'll so it's way more training a wiserexplosives you're breaking up
muscle tissue or so we have to increase protein intakethat month so you know I we
want you understand whyyou're doing what you're doing so what's your stand that
loss a billion is Academy all activitywhere you break down muscle tissue she you now
have to base your protein intake around how much how often you break
downprotein sure how big are you I obviously300-pound individuals can it be having
a lot more protein than a hundred poundshe individual so I you are you training you
know whatkind of body type are you know there's certain body types don't need as
much protein well you knowwe start everyone off with a gram per pound of body
weight and go from there sure when it comes to carbohydrates copworry I miss
some people consider approachescarbohydrates attack controversial a we will we
need carbohydrates I'll unless you're under two percent body fatand we've got even
extremist tell people that they're sad if they're over 10 percent body fat andX and
that's just for fun way as you know catching people's attention and ash you know I'll
juices that matters isthat you can Greece proteins in simulacra insists you out you
know you seen regression amino acidsI and job you know you've got plenty house
store like engine on your body on Ange idea fat on your body to get yourworkouts if
you're over time for some body fat soso we like to get her clients down to around 10
percent bodyfat as fast as possible because that's where you improve
insulinsensitivity that's where you improve nutrient partitioning unites replaceyour
body learns how to utilizes the calories more cheer alsours and your shocks lowers
so we like to get Jimmy right off thebat and then once we get you mean then we can
say I reaction using we havenothing wrong with carbohydrates we have some we
have some members house400 grams carbohydrates immediately after work I'll 200
gramsthose you know texture leisure juice in sureto grab some rice so we are not up
close to carbohydrates whatsoever no watching guys in thisissue and same machine
earlier carbohydrates so on she know that's that's one approach nowwith that being
said were not fix on just that whole weighty you get me on the truth of the matter
iswe've got a lot of clients at this table are carbohydrates down slowly sure Sony may
be currently a few hundredgrams and we taken down to 175 and then she wanted
he than 125 and hecan gradually so there's nothing wrong wish I'm keeping cars here
now I ambringing them down gradually to lose fat what we like this are people of
thisapproach is it's working on majority of people all Nena Sun how your the
outcome that our current how you'refeeling that we can modify things long away
that make sense absolutelyexcellent so good so that they can with the car as you've
got her number so you know ityou know sheesh it rain hard you need obviously you
haveto replace what you expected so here you know League work they'll yougot me
burning a lot more like DeGeneres you know we got through a law or harvestas
opposed to a you in our morale right so you know any at also ask yourself whatis
your goal to you know how are you feeling some guys enough for our summer longer
volumecases we have our guys knew I anywhere from 50 to 100 grams carbsand they
don't work out because its goals building muscle you wanteverything you're doing in
the chance to build muscle asked me focus on what is my goal in theGM building lots
on the way you are every single person this is if this isthe only thing yet from this
shares your goals to lose up or will all one year lifting weights you should have one
might Weiss and thatis the old as much muscle as possible so you want to do things
that worked outto help build muscle and yes sometimes cards can be a
greatassistance on that and how long workout is said helping the body parts are that
yourtraining and how hard training within that worked outso shamanic are virtual
anne taylor wane to use some doubt muchto use an she and again we want people
to be ableto understand why in I just finished 81 Graham work out ofthe way
position said so on that's not whatwe're interested in doing that she while ish there's
other places that unites thethree knocks specs lineup cool what I mean that's agreat
response to it now as far as someone who isn't someone is not guiltyby going there's
so many things out there should I take on is so which one keycrack up it was your
viewpoints to see what people using hypertrophy the programsays yes oocyte
regime access limitation again this is gonna be a staron a concept called sixteen-year
we just let soul supplements are exactly that's awful andso you have to ask yourself
what is my weakest link so I'm having trouble sleeping you'rehaving trouble sleeping
we have to look at supplements album CDquality because you know that's going to
be planting pruning squirrels are all levels and we'recovering and that's a lotta gains
are made whileyou're sleeping so the you know where to look supplements like main
easier standoff that would be a place to start now whatsomebody shoes having a
really hard time will you alsowell in a 1% increase their zinc intake the sea has been
shown to help increaseI'll just saw strong levels hi we want tomake sure someone's
getting their protein intake having a hard time any other proteinsfrom all seasons
love that we can issue some protein powder so you know it'sreally asking yourself
what is my weakest link I you know that and there's so manydifferent supplements
that treat different issues different things that can be holding youback and that's
how you design your supplement program you don't need a citybased on the latest
hatchery and also make he may see a sign your workout so youknow for strength
casework go where we needto increase mental focus in concentration we want to
considercast me is happening does that matter thatanything else her you know we
watch improve alkalinity welook into Green's howler solutions million different
supplementsup there but he's understand why you're taking it shed and then at the
end of the day youknow i will say on supplements there's a almost back here so in a
perfect worldwe'd all be on the supplements because you have an unlimited budget
on but thenthere's the reality factor too and the realityfactor is that many people
and was nothing wrong I i missedjust you know can afford a result in the loss so Ilike
always use the term II after wide me if it fits your budget I shocker psychiatrists olivia
is yourbackers thing and I came up with this yearbudget so at the end of the day
there's some you know certain supplements that on got more more than others I
and youalways want to individualize your supplements for all based on what
yourneeds are based on your training here goal and howyou're feeling how you're
retiring accept yourself for me I give you guys acouple examples Obama Indonesian
helps you sleep like tobe a little early sleep in a construction site called I got
interrupted Lake an hour straight when I take my knees inso that makes a plus for
me and I noticed a difference when I don't takeit on ships other works for me is
rationingalas it's I'm a huge I'm ECAC take anywhere fromtwenty years thirty grams
usually like 20 grams work at which notmuch for got my size up to 20 on and I find
that helps with of sorts I get less lower even if myprotein intake is standardized
whether I'm takin you know I make it 200 grams approach every day and weekyou
have to go to 250 what have been the CA's other I get less sore and i recover
fastershow so that makes table for me I learned that you should try out there so she
only things that you know whatsummerall she is we always look at the sites but at
the end of the day obtrusivematters insights behind in a lot of things and
justchanged he ought to work a lot of hardcore bodybuilders are you in everyday in
the gym so she other sexy airmen is of one youconduct yourself souls the only
encourage people to make their own decisions andex-chairman with things an iraqi
what works and drop sets of have no problem with someone says to meshe is our
waste money they're wasted time I don't bother with on a not sign but just haven't
had thecomplete opposite experience I've been using that so we want me but again
your coffin and decisions they make sowe present the signs should but at the same
time we also tell you share it and on a chair in with assupplements at once because
they don't know what's working sheesh one thing atmy house and see what happens
and you know wealso encourage people to do that what work do treat your blood
work is by far the mostimportant thing should you to figure out what supplements
you should start ofWest a in all should know and easy once a lotof people and
officials issues for many people and on the key issue customize yourselfowner also
what your what work is like meaner where muscles need to be brought up sothis
unique also seeks obviously that's a great place to start weaker dollar members to
get the bloodwork taking at least twice a year I'm now you're not guessing and you
canhave confidence the office at 800 bucks a month for you to enjoy lots lots
ofmissed release you now know haha you're usingthem for real reason and I just log
in and they're doingsomething for you which is just silly her paper it that's work or
initiallyknow all you can I recover a couple other which let me know when he hits
you are Iknow that I virtually max you have other I'll form support groups and things
likethat some studies have shown that do something a group you're more likelyto
succeed he tell us arm how it works in what I have yes so we have a private
member's for and itis not well H any public for where you knowthose lovely no public
forums you know everybody's no tell let me noteverybody but there's a lot I know it
alls a lot of trolls the lottery sizes complainers sabotagejurors small as 10 negativity I
think this isan all forms of you guys hit on a few you know that it's not that
mostpositive environment in the world so that I say about her she mocks its office
leaving monitored by archie so everybody there its focus on the samegoal and was
super cool is that you've gotliterally over a thousand people starting on the same
stays at the sametime there's not a single public form in theworld or you could start
a program was a thousand other people at the same timeand go through it together
for 200 Watts I is extremely powerful lesion also building worldmaybe other by the
way we lost somewhere in themodeling world that is and as far as I know that exist
so all our members saw average more almoston how British then body will not calm
it's actuallysat we just got which is pretty insane City area it for shop it's a very
educated for wehave all we have a lot of follow meets dollars infairness and shalala's
trainers your service I was me a largecertifications and sure a lot of people get
trained for a while watching moviesas well well what my point is that there's a
lawhelpful and well-educated people in the forestand obviously that Iran there as
well so I mean how often you get access to aprofessional bodybuilder and I was
literally when the best bodybuilders inthe world right now I've got my perot card
with a fitnessmodel so that might have been experiencing of you if you want to
getinto this business model sucks what I mean you guys hit the tower10-plus sorry
30 years combined experience and I youknow we take quite a bit about riding
literally seeking out the smartestpeople in the world I'll and and it is a 3GS being a
pro bodybuilders he has accessto people that you and I and probably 99 percentof
the people healthcare I have access to so pS You Me indenture act any coach so I
brilliant Lake we're leaving reallyindividuals I miss so it's quite a a blessing to beable
to get access to bed in a private swarming asking a question knowing that he's
connected withliterally many of the world's smartest dog owners and their hissing
cockroaches so almost it's it'sa refund I mean it isn't that what every single guywants
to know that and father day is coming from talk and Sapporo science and on you
know that way when you only Jimmytalk of it so anyways form that could go on all
day but it's ait's a sin extremely positive community completely different wide open
those ofyou know public for most and that's where you get to interactwith our
members at work us and on it's just I i mean awesome experience so I recommend
peoplecheck in at least five minutes a day and she gets our training journal there
anexplosive majors dare you to get your diet 13 so all I will stop in and out so
that'swhere I'll that's also a bit I'll Sabathia thenutrition habits Irish in weeks as well
so and that'swhat we lost our coaching calls and I saw lots of cool stuff and forced
hurt Dom you know you can cover a lot ofthings are just one other question I would
ask you it there's a one piece of advice for mepersonally in all your years experience
like if so long as you're trying to buildmuscle achieve a goal whether it's get a job
graduate whatever the goal maybe well I speak tothem that's a great question I S is
so many things I think she that same here Virat is one lost influential things on the
way you think%eh and you know what you get a life and I believe in the rule 5 so
youreally have engines five people you hang around the most so you hang out with
Hiral being all youget a chance year already broke for are you are yougoing to
become broke finished if you hang out with I happyPaul you get a chance you're
already sad areyou gonna be fat very soon she he hang out with pirate and what you
learn and help the mall is agood chance you mean ripped muscular area sooner you
are we are so thisliterally applies to every area place I'll I mean I can even also as far
as tosay if I'm your friends are divorce is a prettygood chance you're going to be
more soon as you sow CA here here and here influences youryour your environment
is so important so you know shoes your coaches wisely shoes your managers wisely
shoes yourfriends wisely my dad always told me show me yourfriends and show your
future shannon is just so much use in that sameso yeah just almost Haywood really
focus ongetting into their right environment and that's really themissing link up yeah
I don't try I've come across as asalesman she this entire all but I i lot and I'm snobs
very passionate about this andother I was gonna say they're I miss though what does
it say is acting allmost people that go up go at it alone just never realize theirfull
potential on so I finally getting into the rightenvironment where people are costly
not doing themselves set higher standards and people aremaking breakthroughs
when you're in that environment thatbecomes your and you don't expect anything
else anything less than that shockedabsolutely no idea at all there's just so many
things you can'tsee me and yes you're not even anywhere close toyour whole
potential and I was late you know saynato reach up as high as you can with your
hand reach up and reach ashigh as you can with your hand a okay to reach a little
higher any reacha little higher dimensional are you in a region you thought your
reaching as highas you head no ideology reach a little higher andthat's how we got
your life the lesser somebody else there had amachine to go a little higher so on I'll
the up the up he's a good boy and something to get you fired up I'll Ireally think that
your by Richard Cole and other king of you got out it'll allshould give it a shot you
know I thought I knew everything I mean I've been doing this for 10 yearsand I
worked at a nearly all my sins each in less than a year and it was calling and keyboard
using any other youknow wait what are you on many many do in LH I just learned
how to finally moveproperly and share in and out my diet and anyway so when he
gets that's a that's away to almost so I hope that helps guys and out and I think it like
specificanswers to all your questions are really trying to get you guys just
understandwhat what's out there what's available to you guys in love to work with
anybody she's seriousabout losing muscle on is this is a muscle in the programshear
zone in size and mass shrinks I'll I don't know any otherprogram out there that can
you know deliver and the environment andthe programming coaching that we've got
together andtook us a long time it was this together so obvious anyways take
advantage of meit's all went and insoluble then sure for another few days so
we'reclosing the door we open this up I don't know if you know any and every
sixmonths we are blessed and that we close its we only acceptmembers or for four
days a voice here doesn't wantto work with all members so so it opens this closes
what is it it closes as quickly as itopens yeah absolutely i was there any closingwords
we discover we discussed a lot I know our user likethis any close it works for me
really goodshe doin I'll just say I decided it was renamedwhat mike's 10 again what a
couple of dollar happens in its business poco Ithis the very first chapter talks
aboutgoal-setting and I hear something for you guys to think about soul withdrawal
setting is only issue time frames that matter what you setgoals worry want me in 10
years is the first thing you need to figureout what is your life like in 10 years from
now she want to make clear personal visionallows every piece of your life in 10
yearsfrom now Shannon let's just apply this year auction houses bodybuilding muscle
business call howonce you figure out where you want to be in 10 years from now the
only other goal that matters is whatyou need to do the next 90 days to get there said
so once you know you want to be in10 years from now I gives you so much clarity all
what'sthe most important shank so sure you know most people all it'slike I am the
learn how to live our earlier if youwant a game like 20-30 pounds over the next ten
years there's no chance you're ever going todo that unless you learn how to list
prolly so the next 90 a should be a dedicatedto learning how to list for me I'll have
resell all met where irealize that many learn how to cook because my criticism
speaking on my onmy but stopped myself right now obvious the main reason that I
have a hard time gaining musclesbecause I missed meals and I'm so busy that you
know again three meals five meals and it doeshappen just you know once a week it
happenssometimes three or four times a week always a possible role 10 promises
theirown joy hopes that Neil says that a lot of goingwell no I'm never taking keylex so
I actually recently hiredfirst shots and the best 2400 bucks ally all themoney she into
learning how to Co actuallyborrowed my meal plans and I say can you get these
makeover shelooked at the Miss Universe a lot she's like this is what you eat like as
old bodybuilder Z she's like ohmy god this is horrible and the like well me a so you
know I realize that way a site where I want to be. in 10 yearsfrom now it might and
seek sure there's no chance of evergonna achieve that goal even what's even if I said
one day I'mgonna start taking steroids I don't even think I can achieve my goalby one
but that roe if I don't know how to eat notcertain how did he you will we learn out
the wholedelicious meals at how to enjoy might die ensure that Ihave any other I
don't want any yesterday so good so Irealize I had to fix this problem now position
the spinning my wheels you gotme in other in twelve months from now not the same
for all Computex Shannonlabels like passing on march thirty forty crazy and Michael
holy crap sixyears and many 40 and I'm missing out on the best days ofmy life you
know these are the days I want to be ripped and muscular so I mean guys time is of
the essencetimes a ticking you don't have any trail don't take life for granted so
Imean you know the program we want to help you guys and out you know i think
thats just myclothes increases my closing words figure out where we want to be in
10years from now and there's a girl what you need to do next 90 days and make
ithappen and that should give you some clarity ontheir I what the best decision for
you she is now made it virtually max maybeit's not I'll I mean it is I'll sure we're
waitingarea and would love to work with it excellent will thanks for taking thetime to
not share this information with our readers and viewers and some really appreciate
it and I willbe stately shortly okay man thanks so much and any okaythanks
everybody for our sticking around to listen to the callreally appreciate it exe okay by
the the