Barbell Shrugged - How to Eat to Gain Muscle in Your 40’s w/ Anders Varner, Doug Larson, and Coach Travis Mash Barbell Shrugged #615

Episode Date: November 10, 2021

In this Episode of Barbell Shrugged: New Partnership with New Vitality Launching in 2200 Walmarts across America Major considerations for macros for muscle building Energy requirements for muscle growth  Why building muscle in 40s is possible if you have the right timeline Connect with our guests:   Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   ————————————————   Diesel Dad Mentorship Application: https://bit.ly/DDMentorshipApp   Diesel Dad Training Programs: http://barbellshrugged.com/dieseldad   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   BiOptimizers Probitotics - Save 10% at bioptimizers.com/shrugged   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

Shrugged family, this week on Barbell Shrugged, we have an insane announcement that we are going to be in over 2,000, over 2,000 Walmarts nationwide. We have partnered with our good friends over at New Vitality. What is so cool about this partnership is we have three products on the shelves and you can get the Pro-T Challenge, which is your fastest path to losing 9 pounds in 21 days, written by yours truly. We're going to walk you through all of the knowledge you need to know about testosterone,

how to eat, how to sleep, how to train. It comes with daily habits, and you can pick up your free copy by heading over to Walmart, going to the Performance Nutrition section. On the shelves of the Performance Nutrition section that's in the pharmacy, you're going to find three boxes on the shelf. One says pump, one says shred, one says zone. That's a fat burner, a pre-workout, and a nootropic to keep you zoned in all day long. And those products are designed specifically for optimizing testosterone, giving you a boost before your workout, giving you a little clarity throughout the day with the zone, and optimizing fat loss to begin your day in the Shred product.

We're super excited about this. New Vitality has been a leader with their ageless male line in men's health for a very long time. They've been on the shelves of Walmart and been one of the number one products for a very long time. They've been on the shelves of Walmart and been one of the number one products for a very long time. We're very honored, and it's really cool that I get to be the spokesperson for them. So crazy, actually.

So tons of information coming out, but right now, head over to your local Walmart. If you do not see us on the shelves, maybe wait like one week because that's probably how long it's going to take to just reset all of the shelves, maybe wait like one week because that's probably how long it's going to take to just reset all of the shelves nationwide. Look for my face on the box. It's incredible. I know we've been pitching this at the end of each show kind of as like a teaser, but man, it's November.

This is when Walmart resets their shelves and we're there. 2,200 stores. Incredibly excited about it. Today's show, we're talking about how you should eat to gain muscle if you are in your 40s. Friends, I want to thank our sponsors, BiOptimizers. I recently received a question from a listener. She wanted to know if it was possible to avoid digestion problems by eating only healthy organic food. It's a nice thought, but unfortunately, it's just not possible. You see, your natural ability to digest food declines with age. This is because your body produces fewer enzymes, which are the proteins responsible for digesting food. Fewer enzymes means more

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Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Today on Barbell Shrugged, hold on, Coach Travis Mash is in Ecuador right now. And if you don't know at home, Ecuador stands for he's at the equator. I had to put that together a little earlier. Light bulb moment here at Barbell Shrugged, friends. Today on Barbell Shrugged, we're going to be talking about how to eat to gain muscle in your 40s. But before we get into that, we have a huge announcement. Your boy, Anders Varner, Doug Larson, we are the spokespeople for all of men's health. That's a really broad category.

But we're really excited to announce a partnership today with our friends over at New Vitality. And we've been talking at the end of each show about going into 2000 plus Walmarts. I think it's exactly 2200 Walmarts we're going to be in. And today is the day that we actually launch and we get to talk about everything that's going on. Doug Larson, last year, we were in nine Walmarts, nine. We thought that we hit the jackpot. I think we're the only company in the history of the world, I'd like to think, that went from nine failing launches in nine Walmarts to 2,200 and hopefully like the baddest product that exists in the shelves of performance nutrition.

It's pretty exciting. Yeah. Yeah, we had some ups and downs there. We thought like we'll go into a couple of Walmarts. I think they told us 20 at first, and then it got kicked down to 12. And then we got put into Walmart. We made it. We got on the shelves.

And then we found out we were behind like locked glass, which we did not expect to be. And so we had a product that nobody knew what it was that nobody was showing up for they were showing up for supplements we were selling training programs it was behind locked glass we had one person that we we were in Oceanside in North County San Diego we had a fan of the show go try to buy what buy one of the programs and took them like 22 minutes or something like that to get someone to come open the glass and take it out and once we heard about that we were like shit like this is not this is not gonna work at all we tried to get someone to come open the glass and take it out and once we heard about that we were like shit like this is not this is not going to work at all we tried to get out of there and they were like we'll we'll turn over the shelves again next november wait a year yeah we were like wait how how are we going to remedy this situation so we kind of shelved that whole idea for a while and

then we then we had this uh we ended up forming this partnership with new vitality and now we're in a much better situation to you know half half the walmart's and to be able to scale this this new cool idea we have yeah it was actually over the last year i want to say that i've told countless people about being in walmart like so proud that i was that we were like lifting weights with the merchandising director. And he was like the, like the dude that was going to put us in Walmart. We were all going to like make it like first strength and conditioning company to actually be on the shelves, Walmart.

And then behind the glass. And then you tell people and they get this like thing like, Oh, you're in Walmart. You must be so rich. You're like, yeah, we've sold like 100 programs, which is like 5,000 less than they want us to be selling. We spent many five figures doing it. We lost a lot of money on that. The first round, we lost all the money. The first round, we lost all the money.

So if you think, oh, those guys are in Walmart. They're crushing it. No. It's all red. The bottom line you think, Oh, those guys are in Walmart, they're crushing it. No, it's all red. The bottom line was red, bold red. Um, but we are, um, we're in round two and, uh, we have a, one of the, one of the biggest problems that we were kind of facing going into the second year of being in Walmart, it's like distribution and exposure and marketing. You probably listened to barbell shrug to think, Oh,

these guys like talk to a lot of people. Yeah. But not like Walmart numbers. Like those numbers are insanity and the number of stores where they have over 5,000 stores. When you think about a marketing budget to be able to reach 5,000 stores, you're thinking like Coca-Cola classic, like people that are paying millions of dollars just to be top of mind when it comes to like branding. Like they're not trying to sell you a program on day one. They're trying to just be top of mind when you go to buy drinks in the cold section. Barbell Shrug does not have Coca-Cola money. We do not have the marketing budget that

Coca-Cola has to get you to buy Coca-Cola when you walk into the stores of Walmart. And one of the coolest parts about this, well, there's many cool parts, but because of the Diesel Dad, because we've kind of like put our flag in the ground and kind of started to really just hammer away at helping busy dads, our exposure in Walmart already, as well as the Diesel Dad programs and everything that we have put together for helping men really from call it 35 to 55 years old, losing weight, getting in shape, building muscle. All of that became very attractive to a company called New Vitality that has been in the vitamin section for the last decade and has been the number one product in vitamins for the last decade. And their product is called the Ageless Male and it's a testosterone booster, which is pretty interesting in that it's basically like

a multivitamin for testosterone in that it's got all of the down regulation, things like magnesium to help with sleep. It's got ashwagandha to help with inflammation and stress and put all those things together. I believe there's some zinc in there, but it's been the number one product in vitamins for over a decade now, which is crazy. Now, they're going into performance nutrition, getting a little bit more into the fitness space, and guess what? They called us and said, hey, how do we make the Diesel Dad and New Vitality help launch these three brand new products that we have on the shelves in Performance Nutrition in over 2,000 Walmarts. Now we get to be the spokespeople for all of men's health from people 35 to 55 years old. And you can go pick up our programs in walmart and over 2200 stores

starting literally today um the book that we wrote i think is i'm really excited about the book that we wrote for them so um the book is called the protein go ahead i was gonna say basically the gist of it is you go there you buy those supplements and then you get programs ebooks slash programs from us so we have like a they have like the physical products and we have like the digital partnership and so it's basically like a an add-on to those supplements you go buy something from them and then you get you get some extra digital stuff from us yeah and what's super cool uh so the the book that you'll be buying or getting along with these supplements is called the Protee Challenge. And you can go over to proteechallenge.com. And the goal of that book, I really just tried to make a simple weight loss nutrition program as simple as possible,

giving you like very specific macros to eat based off your goal body weight. And then on top of that, it's like 150-ish pages, I want to say, including workouts and supplements and meal prep and grocery lists and how to cook the food and recipes and everything you could ever imagine that you would need. It also walks through kind of like the basics of testosterone production, hormone balance. And man, I'm really proud of it. I think it's awesome. And the goal is to lose nine pounds in 21 days. And the reason that we picked that number is because we have this happen a lot in our program. When people start to actually just eat well and reduce the amount of inflammation and

water that they're holding in their body, they end up losing like five pounds, six pounds in the first week of being in our programs. And then from there, they're just eating in a slight caloric deficit. So it's not totally miserable on their life. And over the next two-ish weeks, you can lose two pounds a week. That gets you to nine pounds in 21 days. And then you're going to hop on a call with one of our coaches and you're going to have a free consultation uh free coaching call to find out exactly how you continue along your way to get to being a strong lean athletic person that you would like to be um but it's super exciting stuff 2200 stores seems like just an insane amount of of people yeah dude walmart makes like a billion

dollar like 10 billion dollars a week something like that you need any an enormous amount of customers to make that kind of money so certainly all those people aren't in there buying protein powders and pre-workouts and programs and all that but yeah 2200 walmart's that's that's an enormous amount of exposure um yeah being put on the diesel dad these days the program is already growing really really well it's kind of like the the future for barbell shrugged and so i'm stoked to see how this just kind of adds fuel to the fire yeah so check it out i want to talk through about the the three programs that are actually on these shelves and if you've been listening and you've been hearing me make fun of myself for being on the box, literally like I'm on the box.

My eyeball is on the box. It's a half picture of my face. And you can see me in Walmart in 2200 stores on three products. Those products, the very first one is a nootropic. It's called, did I say that right? Is it nootropic? Nootropic. Is that right? Nootropic. No one is a nootropic. It's called, did I say that right? Is it nootropic? Nootropic. Is that right?

Nootropic. Nootropic. Nootropic. It's called Zone. And the really cool part that they have trademarked in this is a di-caffeine malate called Infinergy. And that is kind of like the nootropic focus side of things. There's a fat burner that you should take first thing in the morning. It's got some caffeine, KSM 66. That's the ashwagandha. And then really the big piece of that is just if you're not into drinking coffee,

if you want to take a fat burner to get your body revved up in the morning. And then there's a pre-workout that also has the KSM-66, L-arginine, and nitrous oxide, nitrous oxide, nitric oxide built into it. So you get all the warm tinglys before your workout and um yeah the stuff that's clinically proven just kind of ashwagandha is a big stress reliever um and reduces inflammation and that's where they they claim uh not the claim that's where the clinical side of the the testosterone piece comes in so um dude ashwagandha is like one of the more amazing substances that that's kind of new to me over like the last you know five or so years like if you go to examine.com like one of the more amazing substances that that's kind of new to me over like the last, you know, five or so years. Like if you go to examine.com, like one of the, one of the better sites online to see, uh, what like the, the aggregate research shows about a particular

compound and you go, you go look at ashwagandha, it is compared to other supplements. It is an enormous list of things from so many different categories from, from performance to, to hormones, to, to lipids and cholesterol and testosterone and blood sugar. Like it, it seems to fix so many different things, or at least like it nudges all, all of your different categories, like in the right direction. Uh, as far as like a catch all supplement that does kind of more good than basically any other substance I can think of in the world of supplements. It's, it's like the number one. Yeah. I mean, really go to examine, look, look at their, uh, their product like matrix or whatever. It's something like that, where they basically just give you like a big overview of all the things that it does and all, and shows you all the

research studies behind it. And, um, it's, it's a very user-friendly, simple way to get the big picture of what ashwagandha can do it's it's like one of the most amazing supplements on the market right now yeah i think that it's been it's it's cool when you go and actually look at the the ingredients in a lot of supplements and the ones that are terrifying have like a a list of all kinds of chemicals but like when you start to get it's like the the wellness ones like uh like green drinks and things like that most of them stacked with ashwagandha it's kind of like the the catch-all for reducing inflammation and just trying to make you feel better but most importantly i would say the

nitric oxide would do good too for other reasons than just pre-workout but i've heard um yeah that's why that's why they call it the pump it gives you a pump all right and probably all those are but yeah and what's really cool is you can also if you don't live near walmart if you like somehow don't live near walmart i don't think that's possible we could also get over to walmart.com and even cooler when you go to walmart.com then you will see me talking about the products i'm on the website talking about these three products uh the protein challenge so weird so. So weird that I get to be like a spokesperson. I never thought that was coming. I never saw that one. I never thought that at 38 years old, like me and Joe Theismann would be spokespeople together. I say that because he was their first spokesperson. There's actually

like a funny quote of him doing the Ageless Male commercials and saying that he was much more famous for those commercials and infomercials than for actually playing football because he did them on Monday Night Football all the time. Hopefully, I'm going to be on all kinds of infomercials. That's like the dream come true. Me and Chuck Norris.

Chuck Norris over there with Jane F fonda slang and bow flex and anders dropping the pro t challenge on the same infomercial minds blown i've always wondered how much money chuck norris made selling bow flex all of it because it's still on if it wasn't still making money i was in a gym in florida uh like last october or something like that with my family and then fox news was on one tv blaring really loud right next to it chuck norris and jane fonda slinging was it christy brinkley i don't know it's christy brinkley yeah it's christy brinkley slinging bow flex doing the just rocking back and forth doing chest flies. But please, friends, get over to Walmart or Walmart.com.

Get into the performance nutrition section. The Pro-T Challenge is on the shelf. Purchase the zone, the zone the pump or shred uh just your fat burner for the morning and um download the book super cool and uh man i the the book itself is is something that doug and i have been working on probably for like the last two years every time we put out a new program we try to just add a little bit more. The newest section in there is on testosterone and the latest research and things you can do to optimize your testosterone levels without having to go take TRT and get all the hormone replacement drugs and all

that fun stuff. So we're super proud of the book. We're super proud of the nutrition piece. And just, I know the program works because we've been doing it with our clients and you're gonna have great success and learn a ton while you're at it. So get over to Walmart, get into the performance nutrition section, which is in the pharmacy. Three products, literally look for my face

and buy one of them. And you can download the book for free over at proteachallenge.com mash remember last year when we went i fell off my bike separated my shoulder this was a much safer launch this was a much safer thing we didn't have to go and ride mountain bikes and risk our lives just to get into nine stores and then flop now we've got now we've got a team who's how to be yeah now we have a team that knows how to be number one in walmart it's a good partnership yes you could have done that day it's like crashed crashed at the end of the day after we'd all done the jump park we like we'd find we're

going downhill mountain biking with the guys at walmart around bentonville arkansas there's tons of mountain biking trails and we like finally got to the jump park and anders was the first person to go and crash on the first jump even better i didn't get to do the jump park yeah i'm surprised you guys didn't go you should have done it yeah we're just with me laying on the ground figured the right thing to do was to go help you i'm like bro yeah you broke you broke your shoulder yeah i got stuff to do help me i gotta do the jump park i'll be back in a minute right yeah we're all over um yeah it was a much safer launch getting into walmart this year no no mountain biking was needed and our good friend matt at walmart uh i don no mountain biking is needed and our good friend

matt at walmart uh i don't think he could have won i don't think he's there anymore this is his final act barbell shrugged appreciate you dude really really appreciate you and i got fired you got fired worked with us like dude you gotta go get out yeah you bombed in nine no No, he's actually smashing. Yeah. On top of that, he got like super, super praise from all the people at the Walmart because we put out such good content from that trip. He was a purchaser and then immediately, I'm not saying it was because of us, but he got promoted to merchandising

director. So he was running all 5,500 Walmarts and the P and L for that. immediate i'm not saying it was because of us but um got promoted to merchandising director so he was running all 5500 walmart's and the pnl for that that's a scary pnl to be able to figure out how to get people into retail and buy supplements yo we just get on here and talk about fitness um travis smash who are you coaching down in ecu now? We got Ryan Grimland is the one. I think we had a few others, but, like, I totally went blank. But, oh, wow. Jordan Cantrell.

He was going to come, too, but he opted to sit this one out. You know, it's an important one, though, because what they do this week will depend on how many people we get in the senior Pan Am Games, which is like the Olympics on the Western Hemisphere. So we need to do really well. And then Riley turns around in two weeks, goes to Columbia, and does the junior Pan Am Games. So it's the junior Pan Am Games. It's confusing, I know, but it's where, like, the sprinters,

the wrestlers, they all come. It's the junior Olympics of the Western Hemisphere. But we have to do good here. We have to do good at the next one. If he wins the next one, which he should, he's picked to, then he gets an automatic bid to next year's senior Pan Am Games, which is Olympic qualifier. So it's all starting to be, you know, more and more and more important.

This is important. This next one is very important. Next year becomes we start making the Olympic big. That's a really fast three years. Well, you know, we have a delayed year. Yeah. In your mind for Ryan, is that basically an assumption in your mind that

he'll qualify for the olympics or is it kind of like he's on the fence like where is it where does he stand there at the moment he's really hard or easy you know it's the it's he's sitting you know without me being like overly confident he's sitting really pretty you know he's like uh he's in the best he's in there's like three of them that are sitting, you know, really well right now. And then, you know – but you never know. I learned a lot from last squad not to sit on our laurels and assume that other people aren't there trying to get better. But right now he's looking good.

So he just needs to – you know, he doesn't have to get a lot. He just gets a little bit better. One kilo, two kilos. That's all he needs to learn about. And he's basically injury-free and all that? He's not nursing anything? So far, nope. Not nursing a thing.

I'm like overboard on keeping up with the data on him. Trying to avoid that big thing. Sweet, dude. Bros, let's talk about how to eat to build muscle in your 40s where do we start this protein is that step one eat all of it it's an easy our friend dan garner i have to tell you

this he's like 33 which i can't believe people are 33 years old that seems like just decades ago for me even though it was five years. Like when I hear someone's 33, I'm like, you child, you're just getting started. You just had your first kid. No one's even kicked you in the nuts a thousand times a day. Holy crap. This kid thing makes you age at triple speed. Look at my beard. Yeah. It's a nice shade of gray.

It gets grayer every day, right? It does. He told me that he eats two grams of protein per pound of body weight. And now I've got my brain thinking that maybe I should try this for like – Per pound or per kilogram? Per two grams of protein per pound of body weight yes he's eating roughly 360 grams of protein a day which blew my mind because that's a lot of meat that's like that is a chore you're eating all day you're eating three and he does it on an intermittent fasting schedule in an eight hour

window so almost every hour he's eating or every other hour he's eating roughly 10 grand or 10 ounces of some sort of very lean meat and then likely on the hour on the on the off hours he's drinking 40 grams of protein and protein powder. That's like kind of the only way you can get there. Cause you're looking at like nearly three pounds of meat a day plus 60 to 70 grams of protein in liquid form. And to clarify, this isn't like some random bro. Like Dan's like probably one of the smartest, most intelligent, most well-read educated nutrition professionals I've ever met in my entire life.

Yeah. I haven't actually talked to him about this. What's his rationale here? I haven't gotten that far because we're building out this whole can ask the best questions, get the easiest answers, and then go try this whole thing out. Because I don't know if I really want to go drink or eat 360 grams of protein a day for like 16 weeks to see what happens to your body but the the here's at a minimum if you are in your 40s and you are finding weight lifting and realizing that you're kind of like the skinny fat dude or you've been playing like aerobic sports like aerobic capacity type sports like tennis for your whole life um you probably haven't spent a ton of time in the gym and then

you kind of got past this window of when it's really easy to build muscle, like in your 20s. So now you're 40 years old and you're realizing like, man, you got to switch this thing from a cardiovascular type training from like tennis or running or half marathons. Also, I'm running a half marathon this weekend, Travis. I want you to know that, buddy. On a whim. On a whim. I got five days to prepare. I got five days to prepare i got five days to prepare sub two hours here we go freak

and um and if you are now looking to go in and build muscle i really believe that the starting point more than anything else needs to be one gram of protein per pound of body weight and and looking at a timeline of like 12 months like really giving your body an opportunity to have ample protein and and and just learning how to eat because that's really the hardest part of this is just getting enough protein yeah it's certainly the most difficult macronutrient to get into your diet. Like eating carbs and fats is easy. It's like, especially if you're looking for volume,

you can just smash enormous amounts of carbs and fats without really trying. Protein is the one that takes the effort. So yeah, get a gram protein per pound of body weight and then just make sure you're eating enough total calories, fat and carbs, some combination thereof. I don't really think that the ratios matter that much. Just get a roughly even amount of those other two and then just make sure you're eating enough where the scale is going up consistently at least by a little bit at a time

you know 0.5 0.5 body weight per week so if you're 200 pounds that's that's one pound like if you're doing one pound per week and you're in your 40s that's really fast in my opinion yeah you could certainly do less than that you could do half that and still be doing a great job you compound that over the course of a full year and you're gaining some significant muscle yeah it's all easier said than done but yeah i think it's a really cool conversation too because how many people are like 45 years old and and their main focus is to build muscle. It's like a really small number. Like most people that are 45 are trying to lose 20 pounds. Like I was in the airport this weekend, trust me.

There's not like a ton of people walking around that are 45, like I need to add 15 pounds. They're not. They don't exist. There should be. Skinny fat would be a healthy option for many of the people that I saw in my airplane this weekend. So the idea of building muscles like in your forties is like kind of like a forgotten about thing. There isn't like,

I mean, there is a template to be able to do it, but the idea of just eating as much protein as possible, because it's going to take you, I would say it's going to take you at least 30 to 60 days to actually build the ability to digest to like a gram of protein per pound of body weight, just because it's like a really hard leap from probably getting 70 to 80 grams of protein a day to going to eating 180 that's a that's doubling the amount of chicken breast in your life that's hard it's a really challenging thing i mean that'd be a fairly low amount like 80 70 or 80 grams is is really low in my opinion i think most people probably somewhere maybe a little bit higher than that but yeah if they are that low and they double their protein intake then that's that's a

big that's a big jump for their for their body to catch up to yeah i think i think the worst thing a person can do is only have those like weight loss goals i rarely see anyone succeed if all they think about you know is weight loss i feel like there's so many variables for us to focus on to getting healthier, whether it's gaining muscle, getting stronger, moving better. Like, you know, there is a lot of things in the world we need to do besides just weight loss. And, like, and then the thing is, is that then they start to work together. If I move better, guess what? It's more work. If I can move through a longer range of

motion i create more work more work takes more calories i start to lose weight like those things are all synergistic so don't just focus on the one move better you know get stronger so now i'm moving more weight through a longer distance more calories like it all works together so just you know like don't focus on the one entity because then, you know, eventually that one entity will die out. But if you start to focus on all, it just gets better and better. Gain some muscle, guess what? More calories. I think also there's, you know, food. kind of stress profile of somebody's life. When you're 40 something years old, like you're really

in kind of like the hottest time of your career, or you should be like starting to see a career that has manifested into some sort of success by the time you're 45 years old. So that means you're making bigger decisions. There's a lot more stress on what you're doing. And you've achieved something. You've got a family. Like all of those things play into this like total amount of stress in your life. And man, the recovery side, but also like when you're talking about just like sucking weight off people, like losing weight's really hard. I feel like if you're in a place where you actually want to go build muscle, it's a great

time because you don't have to do that much in the weight room. Like you don't have to spend 90 minutes in there. You can eat the right amount of protein, get the right amount of calories and spend half an hour, 45 minutes, just lifted heavy weights. You don't have to worry about all the extra cardio, all the extra walking, all the extra stuff that goes into it and try to focus on sleeping and lifting weights, you know, four to five days a week and getting enough protein. And the puzzle should figure itself out. All the pieces should fit together and, uh, and, and get you to, you know, like Doug was saying, like start seeing increases in the scale, um, that a lot of it is going to be lean muscle mass.

Yeah. I think you gave them a big secret right there. Sorry. Go ahead. Yeah. I think most people think about about losing weight and kind of they say like getting in shape usually is code for getting leaner and looking better like and most people that want to get lean and look better they the first thing they think about is getting a gym membership hiring a personal trainer going for runs like they tend to think about the exercise fitness side of it which of course is important but i actually think you know thinking about nutrition first really is is the wise way to go about it where if you manipulate your nutrition you can make great progress with weight if you don't change your nutrition at all

and you just start working out you might not you barely see any results there are still fitness benefits if you start going for runs and your body weight doesn't change like you might cardiovascularly be be more fit you might see, some blood lipid changes and things like that. Like you will, you will be in better condition, but you might not actually look like you're in better condition in the mirror specifically, which is again, what most people are looking for when they decide to start a workout program. So I think focusing most of your effort on nutrition is better than focusing most of your energy on training. I think it should be like 60-40 or like 80-20.

Most of the attention should go to nutrition as far as fat loss goes. And then you should also be training. You want to have a gram of protein per pound of body weight. You want to make sure you're doing some strength training at least three to five days a week to hang on to the muscle mass that you already have as you lose body fat. That way, as you lose body fat, your metabolism stays high. And then you actually look leaner and you look stronger because you kept the muscle mass and you lost just the body fat. That way you're not just as, you know, we always say you're just a smaller version of your fat self. They want to look better. They don't want to just be smaller and look the same, if that makes sense.

So, yeah, get enough protein. Keep your calories either high enough or low enough depending on if you're trying to go up or down uh what i say i said protein calories and then make sure that you do enough strength training to just have enough stimulus to either hang on to the muscle mass that you already have or to build some muscle mass as you get bigger and stronger yeah yeah it's a frustrating thing too when they only focus on, exercise, and then they get on the scale and nothing's changed. You know, because then all they're focused on is the work. So, I'm working my butt off, and I'm not, you know, I'm not getting this other variable.

It is. You could easily not do those things. You could not do those. You'd only worry about nutrition, and you would see the scale change. But those together, though, then you got a really good recipe for success. The other part of it, too, is like if you aren't training, you presumably already are eating. And so if you just fix your diet, you're in many ways not really adding much time

to your daily schedule. If you're going to train, now you have like you have, you know, getting dressed, put on your workout clothes. Maybe you like wear a suit uh you know getting getting dressed put on your workout clothes maybe maybe like wear a suit and tie you gotta put on your workout clothes you gotta get to the gym you gotta train you gotta get back maybe you gotta take a shower it's like now you're you're stuffing you know an hour or two or potentially even more depending on your situation um you know a couple hours worth of time into your day multiple days a week so now it's like you gotta find 10 extra hours a week to get your stuff done. Like that's brutal.

Like I go to jujitsu. I got to drive like 25 minutes to the gym because I want to go to a very specific gym. I train, I shower, and like it eats up a couple of hours. And I'm totally down to do that because I love jujitsu. But if you're a person who doesn't love training and you have other priorities, you just want to look better, be set a good example for your for your kids you know etc etc and then now you're trying to like find a way to get a couple of extra hours into your day multiple days a week it's a tall order it's like it's no wonder people fall off with their training programs especially if they're doing all that and not making any progress in the mirror on the scale they're like what am i doing i'm wasting my

day i could be doing all these other things that are more important i could be spending time with my family or whatever it is so i think focusing on nutrition first is a it it's more likely to get you results and b it take it doesn't take up much extra time and so like logistically you're more likely to stick to it especially if it's given your results yeah um calorically uh in in the idea of building muscle and as you're gaining weight making sure most of that is muscle mass where do people need to like what is what is like a good multiple of a standard person or a multiplier that they they would get to um taking like lean body mass and and finding a a rough caloric estimate of where they should be in a day. Well, how many calories do you need to, to maintain?

Yeah. I mean, if we were to like actually, yeah. If we were to actually break out a, a program that, you know, you're, you're escalating calories to a point in which you're, you're trying to build muscle and get people to, you know, not put on a ton of fat, like just eating mcdonald's every day just because it has calories in it um where where's like a good place to start um just on the caloric side of things because that's that's going to lead the conversation on proteins fats and carbs that as they break it down i mean i think an easy way to do it is like just take your

your body weight, whatever it is, and just multiply it by 10. So I'm, I'm 200 pounds, 2000 calories is probably like an easy maintenance. Then you got to make adjustments for activity and, you know, non-exercise activity, and then also exercise, how much training you do, et cetera. But that's, that's probably a good place to start. It's not going to be magic for everyone. It's just like a, it's like a rough, rough guess, just kind of out in the ether.

And then you need to hit those numbers and then see how you respond to those numbers like with all the guys in the diesel dad mentorship we give them a maintenance baseline number of calories and then we see like do they does their body weight not change at all does it go down does it does it go up and you know for the most part we give people a base number of calories and, and it doesn't, you know, it's right around maintenance. It doesn't change a whole lot. Some people, their weight goes down right away. It's actually like way less than, than they were eating because they're, they're overeating.

So the real key there is like not to try to figure out what's perfect before you actually try in the real world. It's just to pick a number and do it be consistent hitting that number track your body weight and and or your body fat percentage and just every week or two look and see i ate this much food what did my body weight do okay if it didn't go down you want it to go down well eat a little bit less food and then track your body weight again the next week and it's a constant process of making adjustments week over week over week you're never going to just pick a number and that's just your magic number that works forever that's not how it goes at all so no matter how

scientifically you do it yeah yeah people get frustrated that they'll do something for a week or two and then they'll be like ah it's not working if this didn't work they'll say even if they lost a couple pounds and then it stopped working they'll say this didn't work at all it's like whoa back it up like it was working and then it stopped working and now you just need to make a little change little adjustment and then it'll start working again and then guaranteed that's going to stop working and then you're just constantly making little changes i think the other key aspect to it is uh using rolling averages versus focusing specifically on like the day to day. Mainly in that you will go absolutely nuts seeing fluctuations in the scale

that have absolutely nothing to do with gaining muscle or losing fat. It has everything to do with just random inflammation and holding water. Or I ate dinner at nine o'clock instead of my normal seven o'clock and there's just additional food still in your belly. Like there's so many things that can make the scale move up and down to two

pounds in a day. And you feel like a superhero if you like didn't eat, or if you like didn't drink water before you went to bed. And then the next day you eat a late dinner and you're up two pounds and now you just had like a four pound swing and you're wondering what the hell is going on. But focusing on a rolling average is just such a better way to conceptualize like where your progress is headed, how well you're doing in a specific direction, whichever way you'd like to go. And I really feel like, you know, if you're gaining more than like a pound a week, because you're eating a specific way, you're probably going too far too fast. And it needs to be back down a little bit like a pound a week. If you're trying to gain muscle is I would say that that's like a really solid goal to get things started.

And as you get stronger and as you get deeper into your training programs, it's going to be a little bit less than that, which makes the rolling averages so much more important to be able to objectively look at where you're at and where you're going and how you need to change things. Because just coming off of a big cut or whatever you want to call it, like a dieting phase. Like you look at the graph of every single day and it's,

it looks like the opposite of what you want the stock market to do. Right. It's like up and down and up and down and up and down. But the trend lines are always going in the right direction. And that's what you really should be focusing on and not just the day to day fluctuations. You will go absolutely insane. I mean, just just yesterday, I mean, you were talking to one of our clients who they were like 181 or 182 for a couple days, and then all of a sudden, they were like 183, 184, 184 and a half. And then all of a sudden, the next day, they were like 179.4. And then 180. It's like, they went up for a couple of days for some reason and then they went down. But if we look at their weekly averages, their weekly averages look perfect.

Yeah. Like you're going to go up and down. A pound and a half a week. It's easy. It's easy to get on the scale and see that you're different than yesterday and be like, fuck, oh no. Like the world is falling apart and you could catastrophize and whatever else. But if you're graphing it and you're looking at the big picture and you're looking at weekly

averages or whatever it is, like my iphone i have i have all my weight tracked in the in the health app and automatically gives you your weekly and monthly averages so i can look at my monthly weight average and that's like the smoothest curve it's like up up up down down down flat flat flat like you can very clearly see exactly what's happening with your body weight as a monthly average average in a way that you just you just don't see it when you're when you're doing it day to day and you're not tracking it yeah when I think a lot of this also leads into just some of the recovery aspects and and when I think about I almost like put nutrition into the recovery piece, even though a lot of times it's separated out because it's just so important.

Yeah, it really is. It totally is. Yeah, I feel like it's like recovery is one of the blocks that people put it in, and then training is another block, and then nutrition is another block. But I very most of the time feel like nutrition, everything except weightlifting really goes into recovery. It's like recovery is not it's like everyone's selling like recovery products there everyone's talking about ice baths and massage and those types of things

and then sleep and nutrition kind of go in their own category but those are really like sleep and nutrition are 90 of your recovery if not more and then all these other recovery tools are just like secondary they're like taking supplements like it's like taking fucking like an you know l-citrulline it's like okay well that's great but it's not really that much compared it's not the protein yeah like like protein is how you recover it helps build your muscles back after you tear them down but we put it in its own category as if it doesn't work but um the um the sleep side of things i think is also like obviously it's almost like number one on where people need to be focused especially if if adding um any muscle any size is the goal like that extra two hours going from six to eight hours of sleep it's like huge it's like the exact amount of time that you need

to fully recovery it's the difference between entering your day uh feeling like crap or feeling like you're you just you're a new human every single day uh i yeah if you're if you're sleeping six hours or five hours don't don't ask me what you should do about recovery which i mean that happens a lot with young kids that i coach 18 year old i'll be like what you should do about recovery, which, I mean, that happens a lot. With the young kids that I coach, 18-year-old, I'll be like, what should I do for recovery? And I'll look at their sleep. It'll be five hours. I'll be like, man, don't even talk to me about anything extra for recovery when you can't even sleep at night. So, like, yeah, you got to get that.

You got to – you have to get your nutrition dialed in. Then if you perfect those two, we'll talk about other things. Yeah. and all that, then you perfect those two. We'll talk about other things. Because honestly, almost all the stuff that people want to do for recovery, if you don't have the sleep, it just turns into an additional stressor of something you're doing. Like an ice bath likely is just a giant source of stress, assuming you don't have recovery from sleep. Like you don't need to dunk yourself in a cold bath.

It's not going to – that cold bath it's not gonna that that cold bath doesn't change the fact that you slept five hours you need the five hours and then you can get the little boost of uh help from the ice bath or the sauna or whatever it is but a sauna sitting in the sauna for 20 minutes does not allow you to recoup the two hours of sleep you missed out on last night so um but it's really fun we talked to a lot of 40 40 plus year olds now it's a it's an interesting conversation uh in in transitioning from so much performance stuff and then over the last year coaching all these all the dads that we we work with and diesel dad mentorship it's pretty rad it seems it seems that most of them more and more of those people yeah it seems that most of them land between like seven seven

and a half hours like if they're but if they're below seven then I think they get slightly slower results than the people that are well above seven people that are above eight consistently are hard to find but seven seven to seven and a half seems to be kind of the, like the, the average for retaliate of our dad clients. Yeah. That's about what I get to seven, seven, seven and a half hours. And I tried to try to take a 20 or 30 minute nap, you know, multiple, you know, a couple of days a week, three or four, hopefully,

which really I, I don't need to do a full show on alcohol right now, but alcohol is like, it's so gnarly. I was just at the weddings last week, which means three days in a row. I had four drinks on night one. I had two drinks at the actual wedding because after four drinks, the idea of having another four drinks was like too demanding on my soul like i couldn't even act like i was going to be the fun guy at the wedding it was brutal and then you look at your little sleep thing the next day it's like you had a 50

recovery rate you're like oh my gosh humans are not supposed to be up till 2 a.m having four drinks and and trying to dance the night away that's not what we're supposed to do our are not supposed to be up till 2 a.m. having four drinks and trying to dance the night away. That's not what we're supposed to do. Our ass is supposed to be in bed. You're getting some disease. Stay away from the booze. Not only is the booze holding you up at night because you turn into a little adolescent that it can just run around and go do all the things, but you also just sleep like crap. And it just, it's absolutely brutal. So I had two of those nights in a row and holy crap. When you look at my like sleep and recovery scores on my little watch here, basically said, dude, what are you doing?

Stop killing yourself. Stop. Yeah. Matthew Walker, who wrote the book, Why We Sleep, he talks a lot about both alcohol and cannabis and a variety of other things like in particular they affect rem sleep which is kind of the second half of your of your sleep cycle uh which is like the part where you do like learning and memory consolidation so like especially if you're like a student or you're like you're learning you're learning quickly for some reason like killing your REM sleep with alcohol and or whatever else is definitely going to be detrimental. I heard that

cannabis, there's other studies that would counter. I don't think it's conclusive yet. Counter that specifically? Yeah. The REM sleep part? The REM sleep for cannabis I heard is not conclusive. I'll find the studies

before I give everybody a false hope sure I'd love to see him it seems it seems from what I've seen that it helps you fall asleep which is you know any any any person that's ever taken cannabis will be like oh yeah duh it helps you fall asleep but yeah he's saying that so on the front end it can be helpful then on the back end, it can be helpful. Then on the back end, it seems to be harmful. But yeah, if you have research that says otherwise, I'd love to see it. I'll find it. We need to get a weed specialist on here. We totally do. There's a group of people that really need to talk to the weed guy.

We definitely need someone on here. I don't even know who that person is at the moment. Do you got anybody that's top of mind for that category? The weed guy. I really am interested. Somebody hit us up on Instagram. DM us at the moment. Do you have anybody that is top five for that category? The weed guy. I really am interested. Somebody hit us up on Instagram. DM us with the weed guy. I would love that.

Like an actual scientist. Not your weed guy. Like a real scientist. Please do not send me John's number, your neighbor that hooks you up. We don't want John's number. We want an actual scientist. Send John's number also, but that hooks you up. We don't want John's number. We want an actual scientist. Send John's number also, but also send us a scientist. Totally.

Coach Travis Rash. Coach Travis Rash, tell us who your weed guy is and how people can find you. No chance, man. No chance. Don't give it up. I'm in Ecuador, so it's a whole new guy tell us where to find some cocoa leaves i'm going about to find out i'm going to go ask for the leaf anyone going to ecuador ask for the leaf i've heard i absolutely love going

nationalleaf.com i keep interrupting you i love going. MashaLeap.com. I keep interrupting you. I love going to international places and finding out, like, you walk by the pharmacia in Cabo, and it's like, would you like D-ball? Would you like all of the steroids you could possibly imagine? And they're, like, just right at the pharmacia underneath your hotel. And you're like, how do I not try it? I'm on vacation. Doesn't this sound like – should i just go get one lift in that's just like the best lift ever i just like breaking windows in cabo what happens like well he went and got

some d-ball at noon at the pharmacia down the street and uh guy put on 10 pounds got a bunch of acne and broke windows something happened you know with the tijuana like 10 years ago i couldn't believe how many times i got offered steroids walking around me and bledsoe were walking around just do it every couple of minutes somebody come out and ask us if we wanted steroids we were just like holy shit like leave me alone like even if i was always i don't believe that you have quality steroids that you're offering me at the moment no somebody down there does somebody somebody not the dude walking up to me on the street yeah doug larson where can the people find you uh my instagram douglas e larson i'm anders

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