Barbell Shrugged - 54- 5 Ways To Adjust The Paleo Diet For High Volume CrossFit Training

Episode Date: April 3, 2013

On this episode of the Barbell Shrugged podcast the crew is joined by Faction Strength and Conditioning team athlete Laura Meador to discuss how you can make a few changes to your paleo diet to allow you to do higher volume crossfit training.

This week on Barbell Shrugged, we interview faction athlete Laura Metter, and we tell you the five ways to tweak your paleo diet for high-volume CrossFit training. Yo, this is CTP, and you're listening to the Barbell Shrug Podcast, the number one strength and conditioning podcast for CrossFitter. If you want to check out the video version, which you should, go to fitter.tv and watch that because it's way cooler than just listening. And how do you spell fitter.tv there, Mr. Budso? F-I-T-R.TV. He's a good speller. All right, while you're there, definitely go and sign up for the newsletter.

As part of signing up for the newsletter, you'll get a video that Mike made where he shows you the top seven snatch mistakes that you're probably making that are keeping you from hitting that next PR and lifting some big weight. Yeah, look at the seminars, tune into the show, and get ready to become a more awesomer version of you. We give you the tools you need to succeed. You become a tool. Hey guys, Mike Bledsoe here with Barbell Shrugged with the co-host Doug Larson and Chris Moore. What's up? That's us. And then we have our guest, Laura Medder.

She's a faction athlete, and today we're going to be talking a little bit about nutrition for performance. But first, I want to direct your attention to the Faction Foods Nutrition course, which we have on sale in the shop. If you go to barbellshrug.com, you can check that out. We recently added a bonus seminar in there, and that's Paul Eich. We were talking about selling that as a separate seminar, but we decided just to make it a bonus. If you buy

Faction Foods Nutrition Course, you'll get the additional seminar for free. Two for the price of one. That's right. It's a big, long seminar, right? It's a three-hour seminar. Three-hour seminar. Paul's awesome take on paleo matters and what you need to do and how, why, and what and where, right?

Yeah, and Paul's been on the show. Yeah, he's awesome. He's been on the show before. I can't recall exactly which episode it is, but it's with Paul Eich. You can go back and check it out and see if you like what he has to say. He brings the fire of the gods to you. That's right. He does.

He's the owner of CrossFit Fire of the Gods. Fire of the Gods. Fire of the Gods. The other thing I want to bring up real quick before we get started is Chris Moore will be hosting. Oh, me, yeah. Hey. You'll be hosting a live webinar on April 21st. For those who have purchased Simple Strength, you will receive an email. And in that email, you will be given the link for the live webinar chris will be putting on and uh if if you buy it by say what april 20th so if you've already purchased it you're

going to get access to the live webinar yeah if you want to have access to that live webinar and you want simple strength the obvious thing to do would be go purchase simple strength and then you will be able to attend a live webinar what are you going to talk about chris well i guess it'll be my first sort of ama session like you see on reddit ask me anything so anything pertaining to this or my views on training uh maybe we can get into a lot more of the how what and what your approach should be under very specific situations i'll share everything i can think of we'll have a good back and forth. I'll entertain you. I'll regale you with tales of training and wisdom.

And you will feel as if your hour or so spent on this live Q&A was indeed well spent. What day of the week is April 21st? Saturday? Sunday? I think it's a Saturday. I want to say it's a Sunday. A Sunday, okay. We don't know times and stuff yet.

We'll pick some kind of time that seems like the best time we can do for most of humanity. We won't schedule it so most of the listeners are, it's like 4 o'clock in the morning. We won't do that to you. We'll try to pick some kind of good time. Do we know? I have no idea. I say high noon. High noon know? I have no idea. I say... High noon?

High noon? Not noon. I will send a survey to the people who have purchaseable strength and they will tell us when they want these somewhere. Let the data aid our decisions.

It's crazy. But anyway, I'll put everything I got into it. Ask me whatever you want. You can ask me something ridiculous. I don't know. Just tune in. Submit your questions and we're going to have fun. That's all.

That's all it is. What else do you need? We'll titillate and inform. Excellent. So, as you know, we're pretty big fans of paleo diet on this show. We talk pretty regularly. We drop the paleo word pretty frequently. And I think a lot of athletes

don't find that paleo is enough if they're training super high volume. And Laura came up and talked to me about two weeks ago and was like, oh my gosh. Ta-da. Oh my gosh what? I followed your advice.

And I got all these great results this is what's really funny and this actually this actually might be happening and and those of you who are listening this might be happening in your gym your coach may be and this has probably happened may have been telling you something for the last couple years and you're like just nodding your head and smiling yeah whatever and whatever, Ashton. Uh-huh. Like, whatever. And then you're listening to this podcast, and you're like, well. Oh, here we go again.

They're going to tell me the same thing. Chris said, you know, this thing, and the coach is going, oh, yeah, you should definitely do that. And the whole time, I'm like, those sons of bitches. I've been telling them that for two years. Chris says it. They listen to him. Well, sometimes it just takes a certain way of hearing it.

If you're not ready for the advice, you're not ready to utilize it, so you take your time. Or it doesn't make sense to you right then. Because two years ago, this didn't make a whole lot of sense. I was like, what? Okay, whatever. I'm just learning how to squat. Two years ago, your goals were different as well.

So you evolve. And to be clear, you are 100% dedicated to this Open. You're giving it all you got. Your goal is what? To be as awesome as you, Chris. Oh, well, you're going to make me blush. You're taking a shot at what? What's the next step up?

Is it regionals? I mean, I'm trying to compete with regionals, yeah. I mean, that's my main goal right now. So that's what you're going for if you don't get that. I'm trying to make the team to compete at regionals. Yeah. And hopefully we get there. So that's the goal.

Not hopefully. We will. Well, yeah, we will. We'll be at regionals. So that's the goal right now is to compete. Good. A hundred percent. Yeah.

You're awesome. So a few years ago, your goal was. No, you are, Chris. Oh, no. Your goal was to get leaner. Well, that's every girl's goal, I think. Exactly. I think you can group every girl together and say, yes, we. Oh, no. Your goal is to get leaner. Well, that's every girl's goal, I think. Exactly. I think you can group every girl together and say, yes, we want to get lean.

We all want to have a six-pack. We all want to look like, you know, Andre Auger and just look insane. How much were you training back then? At what point do you feel like your training volume changed enough to where you felt like maybe you were getting tired and you weren't getting enough nutrition? I think about, I guess it was like six or seven months ago, I just noticed that I was significantly just more tired. I just couldn't shake it off. I knew I was getting enough sleep. My work habits didn't really change, but it was just, it's just this constant tired fatigue. I couldn't get over it. And so then I kind of started trying to figure out what was going on.

And it literally took me that long. You were on a strict paleo diet, right? Yeah, yeah, yeah. Sorry, excuse me. Yes, I was on a strict paleo diet. You know, lots of chicken, lots of vegetables. Not enough calories. I was on a very significant calorie deficit. That I did not realize.

Yeah, body comp wise, were you happy with what that was giving you? So it was as prescribed. It was, you know yeah getting leaner and i was i mean i think ever and i can speak for every woman on this like we're never gonna think we're perfect you know i mean obviously i always thought this is you teaching us about women today too which is quite useful because we are men who don't really understand this most of the time the crazy head of a woman um Yeah, I thought I could use some improving, but overall I felt pretty comfortable with my body. But I couldn't shake the fatigue. I was irritable.

I just couldn't get it. And I thought it was actually my birth control, which was funny. I really thought that that was what it was. So I went to the doctor. I got that changed. Didn't help. So there was no other low-hanging piece of fruit that could be the culprit here there's nothing easily to just to describe other than but it never occurred to me that maybe it was because i just didn't eat enough calories like that because because in a woman's

head you think oh the way to lose weight is you got to exercise a whole shitload and eat very little for some reason that's fair i'll have this leaf of lettuce. And then I'm going to go work out for two hours, heavy lifting, and do three wads of CrossFit. And then I'll be thin. You know, that's not how you, you can't do that. It looks good on paper. You have to eat to perform is what you have to do. If you want to perform well, you've got to eat the calories to get there. Can you give an example of what your old kind of diet looked like for a whole day?

Like a breakfast, lunch, dinner? Like just super paleo yeah like eight months ago what your day looked like compared to what your day looks like every day today yeah i had a protein shake for breakfast which was um it was some fruits some uh spinach lettuce um just the regular gold standard whey protein and and just a little bit of coconut milk, not enough to make a big difference. Water and ice. Fat's a little low. That was crazy low. I have upped my fat by like 80 to 100 grams a day.

God bless you. And it has made all the difference. And then I wouldn't eat anything between breakfast and lunch. You almost should repeat that, Laura, to say I eat a lot of fat and it's made all the difference. And then I wouldn't eat anything. You should almost repeat. You almost repeat that Laura to say I eat a lot of fat and it's made all the difference. But why? People think that fat makes you fat. And that's so opposite.

Um, and then I wouldn't eat anything between my protein shake and lunch. And then for lunch it would be like a very small salad like with lettuce, carrots, celery and some chicken. Again, not much fat. Yeah. Like not enough to sustain you know like you got to build muscle from something and i assume you're up at like 6 a.m or something i get up at 5 a.m every morning lunch at noon yes so that's a long period of time without nothing coming in a huge period of time and you're you're i mean you drop you hit this big crash you know about nine o'clock you're like oh my god i'm gonna pass out you know, about nine o'clock. You're like, oh my God, I'm going to pass out, you know?

And then between lunch and dinner and training, which I mean, I train right after work, it would be, I would end up always getting like some sort of pack of peanut butter crackers because I would be starving. I mean, you just, you can't do that to your body. Like you can't train that hard. So you had to violate the paleo principles. Yeah, I would always violate the paleo principles with peanut butter crackers. In sheer desperation of impending death by 4.30 p.m.

Peanut butter crackers all the way. And I still drank a lot of water. I still do drink a lot of water. And then I would train for a good... Water's paleo. Wait, don't say paleo. Wait, wait, wait. Always?

Ice water or hot water? Is this mineral water or what? Paleo water. I mean, pale, wait. Always? Ice water or hot water? Is this mineral water or what? I mean, paleo water. And then I would train for about two hours at the gym, heavy training, heavy lifting. And I would go home and I would eat like some sort of ground beef with vegetables or chicken with vegetables. And just, and then, oh, and I would have a protein shake after, after workout and that would be all the calories I was consuming. No sugar added to that, right?

I had a little bit of a scoop of, I had a half a scoop of Gatorade added to that. So it was, your calories were just, my body was like barely hanging on. Yeah. No wonder I was exhausted. And I think people, I mean, people get caught up in the, I'm eating too much thing. Yeah. If you're trying to lose weight. Yeah.

And that's, that's obvious. Okay. If you're trying to lose weight. Yeah. That's obvious. That's a little bit more intuitive. But the thing when you're trying to perform, the insidious secret thing that's really hard for you to remember is how little you may be eating compared to what you actually need. There's a big awareness gap between those two things. To build muscle, you have to feed your muscles. And you have to feed your muscles a lot. I mean, it's not like you can to feed your muscles a lot i mean it's

not like you can feed them 800 calories a day and think you're gonna pr for the next three weeks you know that's not how it works oh hell no and women i'm telling you women think this this is how we we operate our whole lives we are fed exercise a ton and eat nothing and you're gonna be great celery sticks and suck that belly in and look out there, ladies. You're going to be great. Smoke a lot of cigarettes and eat nothing and exercise and you're going to be fantastic. I learned that a while back.

People are like, I don't want to quit smoking because I'll gain weight. I was like, what? What? Out of body experience. I was like, I have got nothing for you. Just leave. Just walk away.

You're damaged goods. Don't tell anyone I train you. You're a lost cause. Do not wear my gym shirt ever. All right, so today we're specifically talking about how to make some changes to a 100% paleo diet. I know I can barely see you over there. I know, I can barely see you over my microphone. All right, so we're trying to make some changes to a 100% paleo diet specifically I know I can barely see you over there. I know, I can barely see you over my microphone. Alright, so we're trying to make some changes

to a 100% paleo diet for specifically for high volume training so you don't get super low energy and so you can continue to get better and better and better. While keeping all the health benefits. Yeah, I mean you still want to eat clean. Don't get me wrong. We're still going to eat paleo, but we're going to make

modifications just so we can add some calories to our diet. There's good ways to do that and there's bad ways to do that. So first we'll kind of talk about how we view the paleo diet. And in my opinion, the easiest way to explain the paleo diet is just eating meat and vegetables, which is kind of what you were doing in a lot of cases. You're eating a salad with chicken or in the evening you're eating ground beef and vegetables. And that's a great way to go about it if you don't have a high volume of training and you are trying

to be lean as long as you're doing enough of that but at some point you got to start adding some carbohydrates and you were talking about are you just gonna be super drained all the time there's not enough chicken and vegetables in the world to make pr that often. Yeah. True that. I mean, it's really not. It doesn't have enough fat in it to feed your muscles at all. Yeah, you're absolutely right. So Mike does all the programming, and a couple months ago before when we were kind of in the off season, we go through different phases and whatnot.

Maybe you can talk about kind of how those phases for the competition team change as far as volume goes and how they might need to change their diet as those phases change and they get higher volume phases and lower volume phases. Sure. I mean, if you're doing – I do realize that not everybody who has aspirations for going to the CrossFit Games actually trains high volume. There are still some people out there that the training is actually relatively low.

But more and more often than not, the volume is actually pretty high. Because you're going to have to prepare for a weekend in which you're going to accumulate hours and hours of work. So you're going to have to be able to handle that higher volume. So that's what's going to happen. For those people who are going to a CrossFit class, maybe three, four, five days a week, they're training for about an hour, I wouldn't say this really applies to you.

So everybody is different, but who this does apply to most definitely are people who are training a couple hours a day five days a week or they're doing multiple sessions you know they may they may be doing a two a day two or three days a week as well that would be considered high volume there's two interesting angles of the story one is if you feel tired like laura was feeling how do you adjust your diet to feel really awesome? And two, if you're doing paleo and you're working out really hard and you can't understand why you're not losing weight, maybe you need to stop doing what we suggest coming up.

I'm eating nothing but sweet potatoes and rice, and I can't make the weight come off. And I'm not coming off the weight. Well, maybe you don't need to listen to this. Maybe you need to stop at that. Yeah, so I kind of like the – you got me off track. I was about to jump ahead too far. You were kind of defining high-volume training. You were saying that if you're training multiple hours a day or multiple times a day,

probably is an easy way to think about it. If you're training, we'll say, six or more sessions per week, you're probably getting into the high-volume the high volume range train more than 10 sessions a week than you're like super high volume or if you're or if your training sessions are longer than an hour then you're kind of getting in that range uh and and uh a high volume strength training you know you're gonna you're doing more than a single movement you may be doing you know five sets of three on snatches then you're going to move on to some clean and jerks or or variation of that and then you'll do some back squats you know that's that's higher it's for a crossfitter i mean for for the strength aspect of your training

that's higher volume than what most crossfitters are going to do um and then on the conditioning side of things um you know are you accum, are you accumulating 10 minutes of conditioning work, which is probably 10 to 15 minutes for health is kind of what I prescribe is if I'm doing conditioning only for health, then I'm maybe in the 4 to 12-minute range. I really don't want to do any more than 12 minutes of conditioning total accumulated time, even if I'm doing intervals. But as a competition athlete, you're going to accumulate much more than 12 minutes. Some days you're accumulating close to an hour of conditioning.

So you're probably going to spend a good hour during strength training, and then you're going to spend another hour during intervals or a long WOD or something like that. So you're burning through a whole lot of glycogen, which is the carbohydrates that are stored in your muscles. So you're going to be burning through, well, a good amount of fat and a good amount of carbohydrate as well. So that's kind of what higher volume training is going to look like for CrossFit.

And there's, you know, we could talk about definitions of higher volume training for different sports, but we're going to stay with CrossFit today. So if you talk about definitions of higher volume training for different sports but we're gonna stay with crossfit today so if you don't do that higher volume training you're trying to be a successful competitor i mean what what's going to happen like how how is that how is that going to happen you'll feel like shit i mean you'll yeah you'll feel like shit you'll be like just super exhausted i think i think getting away from the higher volume training i think people need to really listen to their body. I mean, if you're training,

regardless if you think it's high volume or low volume or whatever, if you're freaking exhausted, step back and be like, okay, what am I doing wrong here? Listen to your body. Your body is going to tell you what it needs. Either listen to it and you're going to get better or ignore it and you're not going to go anywhere. And the top secret nugget here would be that it's probably going to be a very obvious, easy thing to fix.

It really is. So don't look. If you're going, man, my training's not going so well. Should I go out and get me some experimental, you know, like wolf adrenal glands, sports supplement that costs $100 a bottle? No, I should maybe think of sleeping another hour a night or making sure I'm eating enough food. Exactly. It's super simple little solutions that people need to listen to their body your body is really smart it's going to tell you what it needs you know i think it takes a little bit of experience too for people to kind of tune in yeah you know if you've been training

if you've only been training a year or two you may not be very tuned in to how you feel which may seem like a ridiculous statement but it's's true, though. It is true. Beginners never say listen to your body. It's just not something that comes out of their mouths because they have no idea how to listen to their body. They don't know the fuck you're talking about. My body talks to me? What?

Yeah. In the beginning, in the beginning, you really do just need to follow like the basic principles. And then as you get more experienced, then you can start to make tweaks based on how you feel because you know what you know what hard training feels like when you feel good you know hard training feels like when you're not feeling good and so you can go make those little tweaks and you have that perspective um so listen to your body if you're experienced but if you're out there and you're like you haven't been doing crossfit for less we're more than at least like a minimum of a year. Yeah. Just follow what we're going to talk about in the second half. Just listen to us.

We know better than you and your body. Everything we say. You were talking about, you know, what you were doing prior to what you're doing now. I'm going to go ahead and map out real quick what we can go around the room and do this. What's your typical day look like for if you're eating 100% paleo? For me, it's four eggs, two bacon and a glass of two bacon. What veggie juice? Is that a unit of bacon measure?

Two bacon, one glass. I eat two slices of bacon. Two poods of bacon. Two poods of bacon. That's great. And then, you know, actually, the rest of my meals for the rest in the vegetable juice, I might have like half an apple in there or something like that. And then for the rest of the meals, it's really just meat and vegetables.

I usually go for fatty grass fed beef. So I'll get the ground 80 percent lean. That way I'm getting some fat in there i'll get some avocados i mix cook everything with coconut oil i'm trying to get plenty of coconut oil fat but majority of my my calories come from fat and then you know that's the majority of the calories and we'll have some protein and some carbs and then if i'm adding any additional carbs they're usually around the workout but we'll talk about that more. How do you normally do it, Doug?

Is it about the same as mine? Yeah, if I gave a basic breakfast, lunch, dinner breakdown, for the most part, breakfast every day, I have two eggs, two bacon, half an avocado, and a little side of fruit. Usually it's a mixture of pineapple, blueberries, blackberries, or strawberries, or any variation of there in between. And then I'll have a little glass of chia seeds mixed with just a splash of pomegranate juice, which is pretty good.

I like chia seeds. How much of the chia seeds did you put in there? Like two spoonfuls in a glass. I've got some of those. They're kind of nice. You put them on yogurt, they're kind of gelatinous and nice. Yeah, gelatinous, a little crunchy. I didn't take with me very well.

I tried those several different times. That was kind of weird at first. I couldn't get into it. Never mind. I don't care. Anyway, we don't need to dig into that too much. What was weird about them? For lunch, today I had a chicken salad where it was shredded rotisserie chicken

mixed with paleo mayonnaise and there was sliced celery grapes apples walnuts and almonds in there that's pretty good

I'll probably eat that you know for middle of the day meals two or three times a day making your mayonnaise that's pimp really good and then

for dinner tonight we have we have salmon and i usually make some type of a salad or a shake probably tonight i'll make a shake uh i usually just fill up my blender with um with a leafy baby spinach and then mix that together with some type of coconut milk almonds flax seeds um i've been putting aloe vera in it lately i'm cutting up like cutting the the green the green outer skin off of like a huge leaf of aloe vera in it lately. I'm cutting up, like cutting the green, the green outer skin off of like a huge leaf of aloe vera and just putting in like the clear gel.

I have not researched this very much at all. Someone told me about it and I've been trying, I've been trying it out and I really need to look more into it. I can't even claim what the health benefit is there, but apparently, apparently, apparently the gel is very similar to the gel that comes out of the chia seeds. I think it's poisonous.

That's supposed to be good for you. It might be poisonous. No, it's not poisonous. If someone's listening to this and I'm poisoning myself, please tweet at me and let me know. I actually do think I remember someone. Why are they selling it at Whole Foods? I don't know. You're supposed to put it.

It's topical. Maybe you'll never get a summer. No, people consume that all the time. And then the last thing I put in there is a bunch of frozen berries. Usually it's frozen blackberries, blueberries and then blend it all

up and I usually have a shake with, usually with a steak or some type of meat. Tonight it'll be salmon. So that's pretty much how I do my day, every day.

Whenever Doug describes. I'm super boring and inconsistent. Whenever you describe your diet, I feel like an asshole. I didn't make a shake

with almonds and aloe vera. My shake was just coconut milk and spinach. I'm not thinking my life through very well. What's your typical paleo day look like? This may come as a surprise, but I'm not a CrossFitter. There's still people out there that know you from itunes only and don't know my background is that you're a power lifter yeah uh 280 doug god power lifter

my experience is kind of like laura's in that you I've, my recent history has been characterized by these deep, deep word swings down my body. I've gone through this stretch where I lose a lot of weight. Right. And my, my, my mistake is always I eat, I don't eat enough food.

And I got, I got, I got here. I got here years out here. Mike say, yeah, dude, I ate a jar of almond butter today.

What the hell are you talking about? You ate a jar of, yeah. So Like, what the hell are you talking about? You ate a jar of, yeah. So his, like, caloric intake would just shock the hell out of him. I'd go, I'm 300 pounds. I eat, like, 20% of what you eat. I don't understand. But I'm always erring on too little.

So that's always hindered my strength and stuff. So some of the big steps I've made recently to slowly kind of keep my body composition improving while I support the strength work that I need to be doing is one big one was just always adding a bit more healthy fat where you can squeeze it in. Like the Bulletproof coffee in the morning has been like my latest fascination. Like every morning now I wake up and just have the coffee with the two tablespoons of the grass fed butter and the two tablespoons of coconut fat. It's like 100 grams of fat and you just feel like a million bucks after it. And then, yeah, I've learned to then add in my breakfast pretty standard. It's like three to four eggs and like X units of meat, maybe one unit of meat. Not too bacon, but like two link of sausage maybe.

And then, yeah, the rest of the day is – that's another thing I've done. I keep the fruit pretty low because I don't need much carbohydrate. Meat and veggies rest of the day. Then after the shake, I do the ass ton of BCAs with a little glucose powder. That seems to be working really, really well. But, yeah, learning to embrace the fat is probably the single biggest thing I've realized is just amazing. Once you really start packing in the medium chains and the high-quality fat, things really start to change.

Women have such a hard time with that. We think if we ingest fat, we're going to get fat overnight in, like, two hours. You have 90% of the population who's still deluded. It's a mental battle. It really is. Yeah. All right, guys. We're going to take a break real quick.

When we come back, we're going to talk to Laura about exactly what she changed about her diet that made her feel amazing. Woo-woo! And then Doug, Chris, and I are going to share with you our five things we think you should change

about your paleo diet if you're performing high-volume training. We got Technique WOD coming up with muscle-ups. Hopefully with Mike McGoldrick. Don't quote me on that. We haven't done it yet. If Mike McGoldrick is not doing muscle-ups and Technique WOD, it's Mike's fault. So stay tuned.

Hey, guys. This is Rich Froning And you're listening To Barbell Shrugged For the video version Go to Fitter.tv Alright

We're back Barbell Shrugged Man we're back Alright everyone Do your We're back Voice now We're back

We're back Go Laura We're back We're back Mike Go, Laura. We're back. We're back, Mike. Thanks for your cooperation. What are we talking about now? Oh, yeah.

So, Laura. So, Mike. What is it that you changed about your diet? Well, first off, I want to hear a little bit about your journey. My journey. My journey. My quest. What made you think, hey, there might be something wrong with my diet. That might be what's causing me to be tired. And where did you go to find information, and what information did you find, and how did you apply it?

Wow, that was a really loaded question. All right, let's start with the first one. If it's any resource. Golly. What made you decide to start searching? Well, because I was feeling so crappy. I mean, actually. I was just feeling exhausted and

like I said, I changed my birth control and I was like, okay, this isn't working. I'm doing something wrong. Maybe I should go get some sort of a blood test done. Actually, Chris suggested that one night over at your house. He said, you got a blood test and you said you should go get one because oh it was amazing so yeah oh yeah my recent experience with it yeah the last one where it said your vitamin D was like yeah I had this whole slew of

things that that were low wrong I hadn't my awareness was to completely off the ball I mean that's certainly something that people need to do. You need to go to a trusted physician who can give you a thorough review of your comp blood panel results to tell you if there's anything there obviously wrong that you can easily fix with a little bit of supplementation and care. So I started researching on the internet

and I ran across a couple of different blogs that were interesting like Eat to Perform. I think it's Paul Nobles. Have you all heard of him? He's one of the guys that does the lean gains, carb backloading thing. Have you all heard of him? I can't remember the lean gains guy. John somebody.

Anyway. I remember his name. I already talked about that. There's like 800 carb loading guys. I know. He's one of the big ones. He's one of the ones that works with a lot of power lifters. But anyway, his blog was actually really informative,

and it is called Eat to Perform. And when I started reading about it, I was like, oh, Eat to Perform. I never actually thought of it like that, which I know, Michael, you have told me a thousand times. I must have grabbed you and shaken you like a baby. I was like, oh, I told you this. Again, it was just I guess maybe I wasn't ready to hear it, or maybe I just wasn't getting it the way you were saying it.

I mean, I know. I'm sorry. I'm sorry, Mike. I'm a terrible communicator. I'm having trouble holding it together. Doug's just like, God, I hate you. I just had this vision of Mike shaking me. All your limbs just like flopping around.

It's just like. Like a rag doll. But then I was like, oh. And on his blog, he said, you know, he was talking about your metabolic function and how your muscles obviously can't grow if you're not eating enough calories. And I was like, holy shit.

I might not be eating enough calories. The mind blown holy shit i might not be the mind blown moment i know right and i'm a brunette i promise i'm not a blonde and i was like holy shit so i started researching you know metabolic function and um he has this crazy calculator on his website that's like a bmr calculator and it calculates your total number of energy expenditures you give in a day and and i was like through the roof i mean i was like 1500 calories short of what i should be taking in i was like oh my god it's a lot it's a lot to be sure that's a lot yeah and i was like where's this probably like half where's this calculator at on eat to perform.com cool it's it's just a simple bmr calculator height weight, your level of activity.

It can be like, and he does this for CrossFitters. This is a CrossFit thing. Anyway. And just know something like that is going to give you good general information. It's a starting point. It's a starting point, exactly. If you're way off, you're probably way off. Exactly, 1,500 calories.

I mean, that's quite a bit. That's a lot. I mean, the standard error on that's probably, you're probably safely assume you could eat more food. Exactly. I can safely assume I need to, I need to be ingesting 2,000 to 2,400 calories a day. I mean, I wake up at 5am. I go all day long at work. Then I train, I have a, you know, a kid at home at home you know there's a lot going on i need a lot of calories to keep going and to keep feeding muscles so anyway i found that on his blog and i was like well what the hell you know i'm already feeling like shit i might as well just give it a shot i know mike and doug have preached let me give this food a chance and i texted your wife and i told her she's like how many times have I told you this?

I was like, I'm sorry. I'm sorry. Oh, no. But you're making a point. I know. I'm fired as a crossfitter. Look, most people listening to this, I can guarantee you, you are doing something right now.

Light bulbs are going off. That's super simple to overlook, and it's undermining your performance. You could fix it easily. And you've got to look at the obvious things. Don't look towards radical programming shifts and manipulations don't look towards fancy supplements until you know you've addressed every key thing that's right here in front of your face it's so close it's hard to miss it but it's so close you do miss it i need a fancy supplement how much you sleep like two hours a night yeah that's an excellent excellent point i think people are so quick to to take a supplement because it's

easy changing your lifestyle is not easy so people want the supplement to be the answer but more than likely it's not the supplement no it's just you and you're screwed up i changed uh just a hair of my supplements i mean and it wasn't enough to like make a big difference my diet has completely changed though and it was i mean and it was like a it was like literally 24 hours later i came in like bouncing in the gym and i was like oh my gosh what is wrong with you my body works i feel great and he was like what is wrong with you well it's like when you i wasn't nearly excited about it it's like when you go through school your whole life and you've been squinting at the board for years and years

and somebody says, you should go to the fucking eye doctor, dude. You can't see. And you put on glasses like, oh my God, I can see what leaves look like. What's that? A word? Your whole life just changes

because you did something obvious to everybody else. The angels come out and play their harps and the clouds open up. Yeah, it's amazing. But women don't think that i need to eat more to feel good you're gonna be afraid of getting fat yes and it's still i will tell you this every single day i mean i eat twice as much as i was eating and it is a struggle i will not lie mentally i'm like okay i'm not gonna get fat because i'm eating this and but it's it's funny how you have to really reprogram your mind. I don't want people to think I'm shoving McDonald's down my throat.

It's still very clean, paleo-esque food. So what did you change? Okay, I changed my fat intake by almost 100 grams a day. It upped it. I'm doing a lot of coconut milk, a lot of extra virgin olive oil, a lot of... I'm doing tons of eggs. Holy crap. I eat like six eggs a day now.

Nice. Catching up. But I was eating one. One egg to six. I mean, that's a big jump. One egg. Here, to make this as easy as possible to understand, go meal by meal. What your old breakfast was versus your new breakfast.

Okay. So we can see the change. Um, old breakfast. We went over, was the protein smoothie. Uh, with,

okay. I can't remember a little bit of coconut milk, protein, you know, berries and stuff. Now it's, um, uh,

it's three eggs, three pieces of bacon some avocado and some fruit you're basically eating as much as Mike and Doug yeah oh yeah

that's more than I eat for breakfast I'm never hungry in the morning though I struggle to get through it and Doug's not crossfitting be clear yeah my training volume

is super low right now it takes me two hours though before I eat breakfast I get up at five and I eat at seven because I'm just... You might be a candidate for bulletproof coffee. Get a little calories in when you wake up.

You know, I don't drink coffee. I know. Bulletproof tea. I don't know what the shit. Make anything you want. I drink a lot of water in the morning. Just put butter and coconut oil on anything. Blend it.

Bulletproof whatever. And then I'll usually have a snack between breakfast and lunch, and it'll be like a can of tuna fish, or it's normally like a can of tuna fish, actually. You eat it right out of the can? Well, no. I mix it with some celery, some mustard, and some salt and pepper, and that's about it.

You could probably add a little homemade. Get Doug's recipe for the homemade paleo mayonnaise. That'd be, that's your ticket. Paleo mayonnaise is super easy to make. It's just an egg and like, it's one egg, one cup of olive oil. Yeah, I put eggs in it. I'm sorry. Food processing.

Yeah. Blender. Done. So good. So before you didn't have a snack at all. Right. So I wasn't snacking at all. Then now for lunch, I have a huge salad full of spinach,

lettuce, kale, celery, chicken, uh, whatever meat I can throw in there. I'll put in there. Salmon,

whatever dead animal you got. Yeah. Whatever is in the fridge. Um, I put nuts on there. Yeah. I put nuts. I put extra virgin olive oil,

avocado, eggs. Um, what am I missing? Broccoli, uh, peppers. It's an epic salad. It's an epic salad.

It is huge. I'm not kidding. It's humongous. Go big or go home. It takes me about 30 minutes to eat it. What did the old lunch look like? It was like a little bit of salad with some chicken and some carrots and some celery. Of course, you get to watch all your coworkers go,

Laura is so crazy. She eats salad for lunch. God, who she thinks she is. Yeah, they really do that. Every workplace, that's what women are saying about other women who are trying.

And I'm like, you're 450 pounds. Really? Do you need to talk to me about that? Hopefully none of your coworkers are watching this. I'm putting this episode on their wall.

Well, they don't know where I work, so that's cool. This goes for every workplace cafeteria. When you're trying to do something that's different, and they're all eating like hot pocket, diet hot pockets, or McDonald's, or lean cuisines, they're like, you're such a weirdo.

Salad? You eat trees. Paleo what? Oh, God. You're doing what they know they're supposed to be doing. And they resent you the hell for it. They want you to feel bad about it. They want you to fail. They want you to be fat. Even if you don't say a word to them about what they know they're supposed to be doing. And they want you to feel bad about it. They want you to fail.

Even if you don't say a word to them about what they're eating, they just pick on you for no reason. Bitches. That sucks. A bunch of losers. Just look at them punch them in the face. Don't do that. Just use your theater of the mind to crush their skulls.

Don't actually crush skulls. That's my recommendation for you. I'm working on the Jedi mind thing. Yeah. Choke them like, like Darth Vader style. So, okay.

So then it's a snack between lunch and training. It's a hard boiled egg and usually some nuts. You ditch the crackers, huh? Ditch the crackers. Um, and sometimes at lunch I'll have a big spoonful of peanut butter actually, because it's natural peanut butter.

It's got a lot of good fat in it. I like peanut butter. Why the hell not? And I love peanut butter. I do. Yeah butter has got a lot of good fat in it. I like peanut butter. Why the hell not? And I love peanut butter. I do. I'm with you. If it's between dying of something and eating it, I'm not giving up my peanut butter.

If I feel a little bit low on the fats, I'll throw a huge tablespoon of peanut butter in. It's got good fats in it. It's natural. You know what? I need a little bit of calories. It'll be all right. It doesn't give you the walking farts?

No, it doesn't. Surprisingly. Are you shocked by that? I'm not. I need a little bit of calories. It doesn't give you the walking farts. No, it doesn't. Um, shocked by that. Then training after training is another protein shake. Uh, and then a huge dinner. Like what do I normally have?

Like, uh, fish, rice, sweet potatoes. Um, and then, so you're doing the,

the, the dinner plate like Doug was saying half of protein of whatever you have and half starch yeah and with my protein shake

it'll be like loaded with coconut milk and fruit and you probably eat more than me even to support all this

activity I do that's incredible but I feel amazing and my clothes are looser I mean it's just like how weird is that crazy how that happens it really happens a lot of the leanest people i know eat the most food out of everyone i know but you wouldn't think that it's super counterintuitive

but it's because that's not what people are the only food he eats every day it's crazy no you know how lean he is it's also crazy yeah for real he's so sexy, it's ridiculous, bro. Really. You see his abs? Man. No homo. No homo, bro. But I mean, most women, if you tell them, hey, the way to lose weight is to up your calories by 1,500 calories, they're going to be like, what the hell are you talking about?

But you're also pretty, I'd say you're different than most folks because you're dedicated to training, obviously. Yes. And you're dedicated to nutrition because there's obviously a sizable time investment to prep this. There's a money investment to pay for high quality stuff.

And there's the time it takes for you to get this food down. This is not like, this ain't like, oh, she gets to eat whatever she wants. No, no, no, no, no.

I'm at a desk all day long. So this is work. I mean, don't get me wrong. Like, I'm not flitting around with no job. I've got a job that I have to be at my desk all day long. You better believe I'm just eating.

You're an accountant, right? It's tax season right now. You're still getting it done. No excuses. You're going on a cruise right in the middle of tax season. We're going to be sitting around drinking strawberry daiquiris

and whatever the hell you girls do on ships while you're alone without the men around. It's carb loading. Carb loading. Carb loading. Okay. Whatever.

How do you want to spin it? Margarita carb loading. Oh, yeah. We're going to write a new book. I'm not drunk. I'm back loading. Yeah.

The Margarita Back Carb Loading Diet. The Margarita Back Carb Loading Diet. I'll buy that book in two seconds. I think Justin Lamant should write that book. Absolutely. I agree. Co-authored by CTP. You guys carb,

Margarita back carb load every Sunday night. Every Sunday. You hit PRs every Monday, right? Every day. That's how it works. Yep. Filling those muscles.

All right. After 45 minutes of suspense, at a minimum, we should probably get to the five modifications. Oh, geez. We're so sorry. It's been a lot of content, man. This weekend was really rough for me personally. Oh, wait. Hold on.

My violin is gone. I have to apologize. I don't know where it went. Where's your paler violin? Where's the last weekend? Oh, yeah. Wait.. My violin is in there. I have to apologize. I don't know where it went. Where's your paler violin? Where's the last weekend? Oh, yeah. Wait. Damn.

We got home at 8.30 in the morning last weekend. That's right. And you think this weekend was the rough weekend. I got home when my wife was getting up. Okay, okay. We're way off track. Wearing clothes. Wearing clothes that weren't mine.

Five things. With glasses that say, I heart strippers. I love strippers. track okay wearing clothes wearing clothes that weren't mine five things with with with glasses that say i heart strippers dish up those five things okay here so the first one uh the first modification we say if you're already eating 100 paleo and you're you're moving into a higher volume phase of training if you're not already drinking some type of during workout shake then that is like the first easiest step you can take to getting enough calories where you will feel better during your workout, especially towards the end of your workout. So Chris was saying before that you're doing the BCAAs and glucose right now.

Yeah, it seems brilliant. And that's what you've been doing for a while with great success. I actually haven't moved on to the BCAAs and glucose, but I just do whey protein. Well, actually, I started off with one scoop of whey protein, then like five scoops of BCAAs, so it's like half and half. But it seems great, mostly because I just want some flavor and some body in there besides just liquidy BCAA-flavored water, which is disgusting.

A little bit of thickness and texture and vanilla flavor goes a long way. If you didn't know, these BCAAs taste terrible. They taste horrible. Like you're licking a cat asshole, I swear to God. It's rough. I feel like I'm eating rubber. I ground up rubber

and I put it in water and I'm drinking that. That's what I think BCAAs taste like. It's like you're willfully poisoning yourself. So you'll know how these things taste. Sure, yeah. You're willfully comparing them

to rubber and cat asshole yeah good stuff okay so here uh quantity wise if you're gonna make a workout shake the easiest way to do it starting off again this is just kind of like a like a base number so take your body weight times by 20 so i'm roughly 200 pounds 20 40 i get 40 grams protein 40 grams of carbs and then you can start to kind of tweak from there. Generally, the higher your volume of training is, you can bump the carbohydrates a little bit. It might go 60, 40, or maybe 80, 40

if you have super high volume training. Start at 20%. If you're probably just doing weightlifting and powerlifting, if you need to dial it down, you probably could. That's what I do. If you're just doing weightlifting, you probably don't need as many carbohydrates. If you're doing weight training and then a do. If you're just doing weightlifting, you probably don't need as many carbohydrates. But if you're doing weight training

and then a Metcon, you're training for CrossFit and you're doing at least an hour that day, then you can start with about 20%. Especially if you're like me where you don't eat carbs

basically at all during the rest of the day. That's when I get them. Yeah. Right. Yeah, you're not going to get many carbs the rest of the day at all.

Yeah, I don't. I'm strictly, you know, strictly low-carb to keep this castle as pristine and as carved as you see it before you now. Go ahead. I'm sorry. Number two.

Doug totally lost it. I actually wasn't listening at all. I was looking his way and he said, go ahead. And I was like, oh shit. I didn't even know he was talking to me until I heard my name. So you're saying start off with a one-on-one ratio. Yeah.

So, you know, no fat in there. Do some nutrient-dense food. I mean, rice, sweet potatoes. That's number two. Oh, sorry. Sorry. No, we're on number two. You're taking the lead.

My bad. Sorry, Doug. Go for it. No, keep saying what you're saying. Well, that's what you need. Paleoers tend to shy away from paleoers. The nutrient-dense food. Your nutrient-dense food are your sweet potatoes, your rice, your bananas.

You need to get those in, especially post-workout. Yep. Post-workout carbs are super important. So you've got your workout drink during the workout, which is going to be 50-50 carbs or protein. Or right after your workout. You don't have to do it in the workout. You don't have to, but for now now we're going to suggest that you do.

Okay. Like I usually try to drink my workout shake, you know, during my warmup and then, you know, get it done by the time about halfway through my strength training. See, I can't do that because it makes me sick to my stomach. I do it right after my walk. Yeah. Like the second I finish my walk, I walk. Second best option.

Yeah. Right. The reason that I recommend that for most people is that a lot of people are kind of in your same situation where they have lunch at noon. They get off work at 5. They start training. By the time they're warmed up and ready to go, it's 5.45, maybe 6 o'clock. They've eaten in six hours. So I try to get some calories in them before the workout because they haven't eaten in so long.

So usually what I'll say, if that's the case, is to have that workout shake on the drive to the gym. I thought you were just like, oh my God, that's really... I get tired of looking straight through the thing. All right, so if you haven't eaten in a couple hours, have that workout shake on the drive to the gym and maybe even finish it during your warm-up. That way you have some calories in you during the workout and towards the end of the workout, you're going to feel a lot better if that's the case.

If you've been eating, you know, regular meals throughout the day and you just had a regular meal two hours ago and you want to just have a post workout shake, then that's probably not too bad of a thing. And that's what I do. I have a snack before the gym. So then post workout shake right after.

Yeah. So that's probably great for you. But yeah. Perfect. And then point number two to reinforce it. Starchy, calorie-dense things in your meal after you get home from the gym, you crush it hard. A lot of it.

Just eat to your full. A lot of it. Half your plate piled high with that thing. Yeah. Eat to your totally full. Rice, potatoes. Yeah. Don't eat till you think you should stop eating.

Eat to your full full eat to where like the thought of one more spoonful of gonna make you sick of sweet potato rice banana mash whatever the hell it is you're doing laura you can't shove it in your mouth again that that much so really we kind of made that that spilled over as a combination of what we had down as number two and number three so we had number two down is increased caloric density which basically means eat slightly fewer vegetables which aren't very very carb or calorie heavy and replace it with higher dense higher caloric density foods whether that's just more meat more protein and more fat or or adding in more fruit which is going to be more dense than than vegetables will be just kind of for your regular meals.

Or post-workout like we've been talking about, adding in like sweet potatoes and rice and denser forms of carbohydrates, which was number three. It was add post-workout carbs, half meat, half starch, like we've been saying. So that whole conversation was kind of a combination of number two and number three for our list of five today. You want to go over number four? Yeah. Yeah. Yeah. All right. So medium chain triglycerides,

mainly in the form of like coconut oil, has kind of come on the scene lately as a really fast-absorbing and fast-acting fat. So MCTs, a lot of times you'll see uh like now uh they uh now supplements they sell like mct oil so a lot of people like to use that instead of coconut oil for like the bulletproof coffee i like to just use coconut oil but uh medium train triglycerides are actually faster absorbing and your body can use them for energy a lot faster so a lot of fats that you eat they're going to take maybe six hours to digest get in your system and your body can use it for fuel so uh if you talk to brian mckenzie

i think they've developed even a supplement for endurance athletes and they're they're doing some stuff with medium chain triglycerides and stuff like that uh it's not it's not new like if you if you got in a car right now and got sent to the hospital, you'd be fed via a feeding tube with, I think, a substance that's based heavily in these types of fats because the body can utilize it for energy readily. Oh, really? That's true. No idea?

Somebody out there can Google check me if they want. Google check Chris. Google me. But I like to medium-chain triglycerides prior to training. If you are eating really low carb throughout the day and you consume medium-chain triglycerides prior to training. If you are eating really low-carb throughout the day and you consume medium-chain triglycerides, it will actually assist and kick off fat burning. So if you're somebody who wants to be in ketosis,

just a little caveat, consume medium-chain triglycerides earlier in the day to kick yourself into... That's why Bulletproof Coffee is kind of beautiful is if you combine caffeine beautiful very beautiful good uh if you combine like caffeine and mcts then it'll help kick start that fat burning a little bit better but it's a readily used fuel yes you're burning a lot of fat while you're training as well and you'll be able to you know you're you're burning

both fat and carbohydrates when you're training. So if you can have an abundance of both during your training session, you're going to have higher quality training sessions and do more work in less time. Power, baby. That was a good job. Good for you. You delivered point number four brilliantly. Oh, thank you.

Good. Do you take any supplements? Yeah, I do. Yeah, what do you take? I take creatine. I take two scoops a day. I take four scoops of beta alanine. I take regular, just the primal fuel protein.

And I think that's it. Perfect. That's what we're going to suggest for number five. And vitamin D and fish oil. And vitamin D and fish oil. That's a staple. Staple. Yeah, you have to have that.

Yeah, vitamin D and fish oil we put under kind of the health supplement category, which is good. And we've recommended that on a bunch of shows. Today we're going to specifically focus on kind of the performance supplements. Oh, yeah. And the big ones, we mentioned BCAAs and some type of whey protein, which we kind of already touched on. But creatine and beta-alanine are huge. Both the supplements have a ton of research behind them. They have very little in the way of side effects,

and they really work, and they're cheap. I actually do a scoop of creatine in the morning with ice water, and then I take another scoop at night with my protein shake, because it tends to upset my stomach if I do two scoops at once. It dissolves in water. You can't taste it. Yeah, creatine doesn't taste like much at all. No, it doesn't taste like anything. I can't even tell

it's in there. I do it before breakfast just to preserve that muscle as long as I can. Just throwing that out there. Okay, crickets. I got a little buzz in my head. You blew us away with profound thoughts and insights. You want to tell us a little bit about what creatine does

and who needs it and why it's a good thing? That was a blood cell response. The muscles like the creatine. I guess anybody who's trying to get stronger and display power and force and be better at what they're doing can probably benefit from creatine. Yeah, everybody can benefit.

It's this handy-dandy little chemical that's going to help you oh shit though you put me on a spell sorry regenerate uh what you utilize during explosive power in the muscles so you can do more of it for a little bit longer you know layman's terms way of putting it yeah it'll turn a set of three into a set of four it'll it'll let you recover if it normally takes you you know two minutes to be able to recover in between a heavy set of three. Well, now maybe it takes you a minute and a half. So it'll help you recover quicker in between sets. And that's really where all the benefits happen.

When you talk about making progress in training, it's not that you make some big, huge paradigm shift, some revolutionary discovery. All that kind of shit really never happens. It's small. Stop searching stop searching no but you really unless you start eating listen listen listen when you eat what you're supposed to eat when you sleep when you're supposed to sleep when you get one rep uh extra so like doug said if you can get a triple instead of a double or a better triple instead of a slower triple with worse form, those kind of changes in a span of just a couple months add up to huge benefits for you. But you do one tiny step at a time.

So taking creatine, oh, yeah, I'll get one more rep. Who cares? Well, that one rep adds up over time to be a huge difference in your training volume and a huge difference in adaptation of your body experiences. So tiny little shifts of what you go for, what you focus on, and that accumulates to sweeping changes in one to two years' time. People always think about, I want that thing off in the distance. But they lose focus of the tiny thing they can do right now today that will make that happen.

When everybody wants a quick fix, like right now. I want to be strong tomorrow. Well, sorry. It can't happen. That's kind of what creatine will help you do in, like right now. I want to be strong tomorrow. Well, sorry. It can't happen. What? That's kind of what creatine will help you do in a lot of cases.

I want quick fixes. Yeah, that one rep that you talked about, that might be one more rep on a snatch ladder. Yeah. That might slingshot you in front of 50 people

in a competition. Yeah, competition, exactly. You know, there's actually research to show that it's better for endurance athletes too. So if you're an endurance athlete and you think,

well, creatine's for power-based athletes, that's not always true either. Any athlete really wants to maximize their power output. So there's been some research that showed that for long-distance running, people who are supplementing with creatine actually finish stronger.

They do better on things like the hills. Exactly. So if you're listening to this and you're conscious and you have a pulse, take fucking creatine. Don't argue, just take it. It also is good for mental acuity, believe it or not. So little known fact about creatine because everyone focuses on what happens in the muscles,

but it actually improves mental acuity. Well, your brain's a muscle. Yeah. Your meat head. Laura likes to lift weights. And you've got three times as many nerve endings in your gut than your brain. That's your brain, dude.

Sure. It's going well. My brain's contracting right now to figure out what you're talking about. Okay, so how much creatine should people take? Oh, you just take, what is it, five grams

is probably good for everybody. For every 75 pounds you weigh, I think. No. What? No, no, no. Yeah, it's five grams for 75 pounds.

It's probably like one gram. I don't know. I've never heard that before. Just take one scoop of whatever the size scoop they have in the jar. It's probably good enough for you. If you overshoot,

it's not a bad thing. You can't take too much. You just piss it out. I mean, you can, but you would have to be like choking on bad thing. You can't take too much. You just piss it out. You can, but you would have to be choking on it to take too much. A scoop, maybe two if you want to do it. You're probably going to be fine. You can drink too much water. I think the actual recommendation is 0.0 grams per kilo body weight,

which turns out to be like three grams for a guy a little bit bigger than me. So five grams is going to be good for everyone. It's cheap enough where you can just take one scoop and just not worry about how much it is. It's water soluble. For ten bucks, you get a gallon of it. Ten bucks will last me three months. If I take one gram too much today, big deal. Is beta alanine similar?

It's a scoop. I take four a day. I started with one scoop, though, because it makes you tingly. The new folks at Beta Alan like take one little bitty scoop right you'll have some dark time it comes with a little tiny scooper it's one grand scooper if you want to have like a really fun night one night just dump a bunch of bait allen in your buddy's drink watch him freak out freaking out that would be really

funny actually we've never done that before it's like taking too much nice. I can't believe you've never done that. I know. It's happening. Take some on your cruise with you. I so will. Oh, my gosh. Awesome. All the girls will listen to this next week like, oh, my God. Will does Doug know I'm getting him back for what he did to me on my bachelor party? I was just thinking that, actually.

And on his bachelor party, I'm getting him back. What did you do to him? We sprinkled Viagra in his drink. Good he wouldn't get out of bed he was so tired why not give him hours he wouldn't get out of bed he's like i don't know i just i'm so tired why not give him a raging boner then why not do that get up you gotta do something with that thing let's go you're so thoughtful thank you for bringing me this orange juice i'm hung over sure thing for you dude i feel like this episode has shed a lot of light on my life right but only in a negative way i do a lot of positive stuff too all right

it's not all strippers and viagra all right not all i don't know uh so the beta alanine it's very similar to creatine i said creatine will give you like from a set of three to a set of four if you supplement appropriately beta alanine is similar but it'll kind of help you with those more moderate rep ranges so it might take a set of of 12 and turn into a set of 13 or set of 14 so it basically in my mind beta alanine is the difference between going unbroken and not going unbroken. Yeah, I agree. That's kind of like the take-home point. Which is manu-mental.

Manu-mental. It's manu-mental. Manu-mental. Put sounds together. Make words. On a mana-pu-ia. Mental acuity. You didn't take your

creative team today, did you? No, I didn't. That's right. I was trying to say, it's monumental and mammoth and those two things together now. Point lost. So when you're working out and you're doing high rep sets, you tend to get that kind of lactic acid muscle burn is what people usually refer to it as. And beta-alanine will make that burn take longer to develop.

And if it takes longer to develop, you're more likely to be able to keep going and then if you can keep going then you can do lots faster so so take beta alan because it's awesome it is really it's perfect for crossfit athletes i will always push if there was a yeah if there was a prototype supplement for crossfit athletes beta alan is the one that you should take oh yeah yeah uh it's not something that you just can take on the spot like if you're like man Do you want to give your little nugget about how to be saturated in both those things? Oh, yeah. Yeah. It's not something that you just can take on the spot. Like if you're like, man, I've never taken creatine before and I got a max today. So 15 minutes before my workout, I'm going to crush some creatine and then I'm going to be good to go.

Yeah, it's not methamphetamine. Yeah. So it's more of something that builds up over time. So you can't just take it right now and expect to get the benefits in a few minutes. You have to take it consistently day by day. And then eventually you will reach a point of saturation where your cells have that stuff in it all the time. So even if you miss a day, kind of the benefit of being saturated is even if you miss a day, it's still in there. So if you go to your competition and you don't have your creatine, don't freak out. It's still there.

You still got the benefit from it so but you do need to be consistent day by day you don't even have to take it around your workout you just need to make sure that you take some every day so beta alanine for guys i'm going to say right around six grams a day ladies probably more like four like you're taking good job laura you're right on target right on target what do you want those are the things we want to say uh what dog what if what if we're wanting to gain muscle are there any other additional changes we should make yeah really the the changes that we're talking about for high volume training are actually very similar to the changes you can make if you want to aggressively gain muscle mass so

if you're trying to aggressively gain muscle mass, maybe your training volume isn't quite as high that you've been training for. You get a zoom in on this right there. If your training volume... Nothing to see over here. He's off camera now. Now he's doing it again.

If your training volume is a little bit lower, that's actually potentially a good thing if you're trying to gain muscle mass. If you're trying to gain muscle mass if you're trying to gain muscle mass all you need is just some type of stimulus to make yourself a little bit sore and then use as much food as possible so you can get a full recovery and that's subtly different from if that's your only goal that's subtly different than training for cross it to maximize your work capacity so you can make the same changes with your diet your training volume might be a little bit lower. And then since you're getting more of a full recovery each and every day, you can put that muscle mass on a little bit quicker.

Yeah. And the surplus supports your pursuit of gaining size. You have to have this surplus, right? Yeah. You can't eat celery sticks and plain tuna and get huge, brah. It won't work. You got to eat. You got to have calories, man.

Shove your face full of food. Go eat. So if we're trying to eat for performance, but we want to get leaner too, what are some things we can do? I mean, how should we adjust this performance diet for leanness? I would say eat higher carbs on days you work out and eat higher fats on rest days. Lower carbs on rest days, higher fats on rest days, and high carbs, high fats on workout days.

Very good advice. That's exactly what you should do. Women, listen. Don't be crazy. So the way that we're suggesting you eat right now... Can I tape you saying that? That's why Laura's on the show because if we say it, the women will be outside my house with torches.

You know? Son of a bitch. Pitchforks and torches. It was Laura, not me. It's right. Son of a bitch. That's right. They might be outside mine. Pitchforks and torches. That's right. It was Laura, not me. It's going to be all your coworkers. Yeah, exactly. You're going to jog down the street and they're going to be like, oh my God, never mind.

Let's go back to work. Doug, I've heard you talk about this. I don't even know them and I'm talking shit about them. This is a natural intuitive carb cycling approach, right? Where days you don't need so much fuel, you don't take it in. On days you need it, you take it in. Heavy workouts, lots of fuel. Moderate workouts, little bits of fuel.

Little bits of fuel. Little bits of fuel. And off days, you don't need this excess. So just stick with a more traditional lower diet. More streamlined towards a regular paleo approach. Yeah. Just higher fat. Yeah.

So the majority of time, you're still eating mostly paleo. If you're trying to get a little more recovered, then you're going to probably bump your fat intake a little bit or just eat plain bigger meals. But then on the days you do work out, you're going to have a workout shake, which is going to be semi-carb heavy compared to eating regular paleo. And then your post-workout meal, like we said, is going to be half and half meat and starchy carbohydrates. And so on the days that you train or that you train multiple times, you're automatically Then your post-workout meal, like we said, is going to be half and half meat and starchy carbohydrates.

On the days that you train or that you train multiple times, you're automatically carb cycling. If you don't train at all, your carbs are very low. If you train once, your carbs are a little higher. If you train twice, your carbs are even a little bit higher because instead of having only one workout shake, you might have two, one per workout, and then two post-workout meals. You're automatically carb cycling. No fancy formulas needed. No, it's really not. And your body will know what to do with everything.

It'll all work out. Listen to your body. Thank you for that reassurance. It's true. And then when you're actually eating. When you put the food in the mouth. You don't even have to think about it. Your body just digests it.

It's crazy. Thank God that's the case too. Well, and your body stops craving all the crazy shit that my body used to crave all the time. It was insane every day. What's your number one crazy girl craving? Chocolate chip cookies. That's pretty good.

For sure. Good ones or chips ahoy? No, good ones. Homemade? Homemade oven. Gross ones. Like the tasty ones? That's disgusting.

Out of the trash. Said no one ever the homeless guy has been eating for two days what do you want to say well yeah

the good ones like the store everyone store bought sucks actually no it's just like it's like pizza there's good pizza

there's amazing pizza but there's never like shitty pizza I can't eat chips ahoy though you ate chips ahoy cookies you were a monster but it's funny how when you feed your body enough I can't eat Chips Ahoy. You ate Chips Ahoy cookies? Were you a monster?

It's funny how when you feed your body enough, it will stop craving this crazy madness. When you're satiated, there's nothing else you want. My body's fine. I'm like, oh, we're having a cheat meal? You slap cookies out of bitches' hands.

Get out of here with those cookies. Get out of here, those cookies. Get out of here. So Laura, if you want to, say you're making all the changes you suggest and people still

don't feel like to recover. Then you're just a lost cause. I'm just kidding. Or just have low energy. Keep tweaking. Yeah, keep experimenting.

Like we said, there's lots of options here. You can get a blood test if you really want to go a little bit more to extreme. You can always adjust your vitamin D or your other vitamin levels. You can take a woman's vitamin a day that has many different supplements. What if you're a guy you might you can take men's health oh yeah you could be low on b12 which that's super easy to fix you know but i think a lot of it for people is going to be either their diet or their sleep i think that's two biggest ones especially with women because our whole life we've been taught to eat

at a calorie deficit which is just fucking ridiculous. Especially with CrossFit. You really can't do it. I agree. You're going to have to feed your metabolism if you want your body to change at all. Well said. What was eating at a caloric deficit? What? I wanted you to repeat yourself.

Mike, if you... I was hoping you were going to go it was fucking ridiculous so if uh so why can't we just eat junk food well because why can't we just eat chips ahoy because then you're not you're not eating the right things for your hormone stability i mean if you if you eat like that was not a very comment if you eat a bunch of empty junk food, right? Like say you just eat a bag of chips that has absolutely no health benefit for you at all. It has no vitamins.

It has no good stuff. The fats in that aren't medium chain triglycerides. Your body is not going to tell your brain, oh, hey, we're full. We're good. We've gotten what we needed. No. Your body is going to tell your brain, okay, well, we're still hungry because we haven't gotten anything that we needed.

We didn't get any of that good stuff. So your brain's going to be like, okay, now go eat something else because you're still hungry because it hasn't been fed any fats, any proteins, any good carbs, any nutrient-dense anything. So it's an ongoing cycle.

That's why you can't eat junk. In the words of wise Laura. Excellent, excellent point. Comprehensive assessment. anything. So it's just an ongoing cycle. That's why you can't eat junk. In the words of Wise Lord. Excellent point. There's great documented cases like that where someone is missing one very specific nutrient. Say a kid's five years old and he's not getting enough folate or something.

And the kid just can't stop eating. He's getting fat, getting fat, getting fat. They do a blood test. They find out he's missing this one nutrient. They get that one nutrient to him and all all of a sudden his diet or his appetite returns to completely normal, and he kind of goes back to a healthy weight. And he regulates. Because his body isn't giving him hunger signals, searching for this one nutrient. Exactly.

And your body will keep doing that until it finds what it needs. True story. Seriously, it's true. Or until you explode like a big fat balloon. Or like a blueberry. Yeah. All right. Are we beating a dead horse?

I think the horse is dead. The horse is dead. We're about to eat him. That's right. His dinner. All right, guys. We're going to wrap this show up. Doug, what do you got?

I'm going to replug the Simple Strength Q&A with Chris on April 21st. We don't know exactly what time yet. You're plugging me. I'm plugging you. I'm plugging you so hard right now. I'm going to send out a survey here pretty soon

so we can figure out exactly what time all of the people who have purchased Simple Strength would like to have that seminar. If you would like to be on that call and ask Chris a bunch of questions, then you can always go to Simple Strength or to the store and purchase Simple Strength. Ask me anything you want.

Anything. Anything. He's an open book. I'm an open book. I'm a wide open book. Gaping. I stole yours and you thanked me for it. Now what are you going to plug?

Well, I have the luxury now of extra plugs. Go buy the blog, thechrisbordblog.com. Read, tell me what you think. Also, keep your eyes peeled. Keep your peepers peeled for progress. Can you say that five keep your eyes peeled. Keep your peepers peeled for progress, which is almost. Can you say that five times fast? No. Keep your peepers peeled for progress.

Don't try to humiliate me on my own show. But the progress, I'm going to have a rough draft of this little book project done, proofing. CTP and I are going to brainstorm some creativity aspects to it. You're going to see a shiny object coming your way hopefully next couple months. Stay tuned, folks. Damn. I like shiny objects. Yeah, me too.

I know. Who doesn't? Yeah, who doesn't? The whole room. Got anything you want to promote, Laura? No, but if any women at our gym

need to ask any questions to a woman. Any gym, any gym anywhere. They can contact you digitally through the internet and the Googles to ask you,

Laura, how can I become as awesome as you? Right. Right. All right. We out of camera batteries? Yeah. CTV was sick and now we don't have all the equipment we're supposed to have.

All right. I'm going to wrap this up real quick. If you enjoyed this episode, make sure to go to iTunes and give give us five stars nothing less and then go to our facebook fan page like it and follow us on twitter at barbell shrugged you should also follow me michael bledsoe make sure to go to barbell shrugged that's's on Twitter, folks. Selfish prick. Don't follow these two guys. Just me. So make sure to go to the website, barbellshrug.com.

Sign up for a newsletter so we can inform you of all the cool stuff that's going on. We'll let you know about the simple strength stuff and what you can do to be involved. Peace out. Later. Holla.