Barbell Shrugged - Step - By - Step Solution to Sustainable Fat Loss w/ Anders Varner, Doug Larson, and Coach Travis Mash Barbell Shrugged #599

Episode Date: August 2, 2021

In this Episode of Barbell Shrugged:   Why sustainable fat loss is so hard Why accountability is critical for success How we built the Diesel Dad Mentorship Why you should play the long game for best results How to build a program to effectively reach your goals   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, a step-by-step solution to sustainable fat loss for busy dads. We're walking you through all the fun pieces of the Diesel Dad Mentorship. Why sustainable fat loss is so hard. Why accountability is critical for your success. How we built the Diesel Dad Mentorship around you losing 20 to 40 pounds. And in the busy dad lifestyle. Why you should play the long game for best results and how to build a program strength program as well as a nutrition program

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magbreakthrough.com forward slash shrugged. M-A-G-B-R-E-A-K-T-H-R-O-U-G-H.com forward slash shrugged. And make sure you use the code shrugged10 at checkout. Friends, let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Smash. Hanging out today, we are talking about, we're going to answer the simple question. You're 40 years old, you're 40 pounds overweight.

What is the exact steps you need to take to radically transform your life? I've been having these like really interesting, it's weird how your brain in 2021 sometimes thinks about like how you can shorten. That's like the beautiful thing about Twitter is your ability to like take a really complex thought and try to shorten it to all the letters that they give you. And one thing I've actually been thinking a lot about is how easy it is to tell somebody to lose weight by just cutting their calories but what is the process to like radically transforming your life through health and nutrition so you don't have to worry about

cutting calories because like the goal really isn't to um like always be in a deficit or always be in a gaining phase the goal really is to like have peace of mind and freedom so you don't have to worry about it maintain a healthy body weight but there's like a radical lifestyle change that needs to happen in order for for all those things to to come true yeah the older you get the easier it is to get off track it's like you get you get kids you get a career like you have other responsibilities and then all of a sudden like training for many people takes the back seat, unfortunately. And then all of a sudden they put on 50 pounds, they don't know where the hell it came from.

Yeah. You know what's interesting, and we were just talking about pre-show, is I'm, Doug and I, being 38, the youngest of hosts on this show, how the hell did we get close to 40 years old? Like how the hell does that happen you're two years away from being 50 50 you went to a 50 year old birthday party this weekend yeah how the hell does that happen it's like if you like legitimately ask me if i was to tell you if i was to like shoot you straight be like dude i probably need to go to like my econ class tomorrow. Like

college was like yesterday. I was opening my gym like yesterday. Literally Facebook sometimes reminds me that it's a decade ago that I became, over a decade, like 11 years now that I became an entrepreneur and decided I was going to kick this thing acapella and do it myself. I was going to figure this world out by myself. No, no, no, no. Now I'm 40, like a worn out human being. I remember thinking, luckily, we live in health and fitness though. So we get, we have like a real need on a daily basis. I wonder how hard, like it would be so challenging. And like, I've been in places where I go, I'm headed down the wrong path right now, but like, it must be so challenging not being in this industry and not being faced with health and fitness on an, on a daily basis and have to

consciously go and make those choices when your profession isn't tied to it. I think it's one, it gotta be one of the hardest struggles that struggles that busy parents, people that are getting older, face every single day of that consistent discipline to get up and get after it. Yeah. I can't imagine what it's like for someone who just doesn't know anything about health and fitness. They probably feel like I feel like when I go to the mechanic and I'm like, is this fucking dude telling me the truth? Is he just telling me a bunch of stuff and hoping I say yes to a bunch of bits so he can charge me many thousands of dollars but they really know like big improvements are going to happen in my vehicle god i like that but there's got to be people like that like they go to the gym and they're talking to the trainer or the person selling the membership or whatever it is

and they're trying to hawk supplements at them and whatever else and they're just like fuck like is this person actually really good or really bad i have no idea yeah they just don't know it's got to be really frustrating when it's about your health like it's about you and how you're going to be feeling like at least with the mechanic like i only see that dude you know a handful of times each year and it's not like a day-to-day thing we're trying to make you live longer like that's a big deal you know who you're going to trust and who you're not going to trust because there's plenty of coaches out there probably are shaving years off people's lives because they're not very good so it's it's a big it's a darn good question you better be asking is this person in front of me good or is he not yeah i mean we i talk to these people all the time like the amount of overcoming the number

of stories they've heard for the last 20 years, like these problems aren't new problems in people's lives, right? What actually gets people to go to wake up and go, wow, I like really need to do something like is typically like a doctor saying, Hey dude, you just entered into like the pre-diabetic thing or Hey, there's like a real heart issue now. Like you got there, you just entered into like the pre-diabetic thing. Or, hey, there's like a real heart issue now. Like you got there. You earned it.

Now you got to do something about it. Now is the time. Like when I talk to people and they go, I probably need to lose like 70 pounds. And then I hop on a Zoom call and I'm like, that might be 100. Like you might be in the 100 range. Like you don't even know because it's so hard to actually do it. And this is hands down like the number one reason why I created it. I did a whole 30-minute podcast YouTube video type thing the other day

about how most people, if their kid walked up to them and had like a real conversation about trying to be healthy, everything that came out of that dad's mouth would just be a lie or be some wildly insecure answer that they just, like if your kid came up to you it's like hey uh hey dad i got called fat at school today am i fat how does someone answer that question when their dad's 70 pounds overweight 50 pounds overweight 40 pounds overweight and they have no no real clue just like if i take my car to the mechanic he's like dude you need a whole new engine i'd be like damn it i need a whole new engine yeah sell it sell me that engine right now because i'm buying they have no idea they're they're clueless to to how to actually

go about it and and i think this is like even the more that we we work with these people and and like get into it so much of it just comes down to the the systems that are built into these people's lives and the daily routines. Because everyone knows a vegetable is good. Everyone knows that you should be eating some sort of lean meat and getting some protein. But those are like Instagram answers. Caloric deficit, what the hell does that mean? How does someone actually get into that place and and start to dissect the pieces of their lives uh and so i'm so proud of this mentorship program that we're that we're putting together because it's it's like we're tackling it in in a in a place of like let's let's actually transform the way that you live so you can get to where you want to go in a straight line without

having to just guess do all the things that most people do go to the internet start guessing um what do you think is like uh has been the most influential piece so far dug on when in in like working with everyone um from from just the overall systems that we have in place from the nutrition, the behavior. When you start to see the actual people that are crushing it right now, what's the common traits

that have caught your eye on why these people are successful and many people aren't? Yeah. I think the main thing with any coaching is just the fact that you have someone who you, you trust. Presumably if you hired a coach, you trust them.

You think they know what they're talking about. You trust this person and they are, they're there to tell you exactly what to do. You're taking the guesswork out of it. Basically. It's like, if you're trying to just comb the internet for, for nutrition tips and whatnot,

it's like, there's so many of them. Which one do I implement first and second and third? And, you know, which ones are bullshit and which ones are like totally legit? You don't know. But when you when you hire a coach and they have a system that they're running, you just it's just it is a system. It's systematic. You do step one, you do step two, you do step three. It's been proven with many other people.

So there's a little a lot more credibility there because it's kind of a proven system. All the clients that we have right now, like the people that do the work, they all systematically make basically the same level of progress. We graph it, and they stay on the line for up and down, up and down for their weight. But they stay below the goal, the daily goal each day. And you can very clearly see that on their graph. So having the coach that has a system is there to support you and there to hold you accountable and there to make adjustments for you

is the biggest component there. You know, there's the obvious stuff of, you know, the training programs and nutrition and macros and how much you're eating and nutrient timing, how much sleep to get all that stuff but having the coach there to tell you when to implement each thing and to help you work through what's going to make the biggest impact in your life specifically yeah we do we do lots of goal setting with with our clients you know back when i was fighting mma it was easy to cut 30 pounds in seven weeks because I had an MMA fight and I fucking had to, cause I had to fight on that day.

And if I didn't, then it's like this huge disappointment to my coach and the, and the fight promotion and to myself and, and to my opponents. And there's like, you need that pressure sometimes to like get things done. So one thing I really liked that we've been doing lately that, uh,

Andrew's thought of the other day was like planning some type of like future events like i'm gonna take my family to to the beach or i'm gonna schedule a photo shoot or i'm gonna do a bodybuilding show or whatever like you need something in the future that like it that you're looking you're looking four months out and you're going fuck that thing is getting closer i better step it up right i think that's a huge first component is like having something you're excited about that's meaningful to you that you think is a realistic doable goal that's in the future that's pushing you toward where you want to be yeah i think weightlifting powerlifting all those body weight categories is one of the more healthier ways to implement some type of weight loss you know it's like it's about function it's not just just about weight so you're not just like always looking in the mirror looking at the scale but there's a

function to it and so it create the whole mindset about losing to you know get better and to get prepared for this competition so much healthier than like you know just losing weight so yeah yeah people that have tried to lose weight before and failed or they yo-yo dieted or whatever, you know, they're, they're probably going into the next program with a little bit of skepticism going, fuck, like I've tried all this stuff and it's not going to work for me. And like, they're kind of focusing on the negative. And then if you're focusing on the negative and why it won't work, then you're kind of like building this self-fulfilling prophecy for yourself where it's not going to work because you know it's not going to work and so it doesn't work.

But if you have a coach who knows that it can work and they believe it can work, like when I try to gain or lose weight, I believe it's going to happen because every time I've ever done it, basically, I've been able to accomplish some level of success in the direction I want to go. And so having a coach that just knows that it's possible, like Travis, when a weightlifter comes to you and they're like and you're like oh yeah you could clean 300 pounds and they're like whoa no way not me you're like oh no that's easy like you just you just know that it's possible because you've seen it happen to so many other people it's like it's it's obvious to you but to them it's like this this huge enormous hurdle that they just you know they can't comprehend

because they're just not they're not a professional paradigm right it's just the paradigm they live in right now so you're just gonna shift it i actually think that that game day is like uh the most important thing like i'm currently in the middle of uh like dropping a bunch of weight and trying to get back down to or like i shouldn't say trying but going to get back down to like not that I shouldn't say trying, but going to get back down to like, not that I'm actually fighting, but like fight weight. The day that I'm comfortable trying to get back onto the CrossFit floor, which has been. Is that what you said your fight weight is?

The last time I competed in CrossFit was 185 pounds. That was my yearly like I'm in shape number. I'm still strong, but this is as light as I want to go before I know that I'm about to like just gas out. So I can run, I can do all the things and I'm strong. Yeah. Like I don't notice any,

any performance decrease, but I'm as light as I can possibly get before those, like the energy and everything starts to go. But having that game day makes all like the number of times i i had signed up for like a weightlifting event and then looked at be like shit i gotta drop 10 pounds in three weeks and like week one you're like really motivated like week three you're like all right here we go here goes the no food week. Like get ready. But you make weight every time, unless you're doing something like really, really crazy. Like some of the fighters,

30 pounds to me, Doug seems like the craziest, wildest thing ever. Like the most miserable seven days of cutting weight at the end and water and all that. But you always make it when there's like, well, there's like a legit thing that you care about on the line, you're going to make it. And creating that experience. And one of the things that's so cool, we talked to him. And like that's the whole point of like kind of like the onboarding process is like we never have to set up like what's important to these people. Like they're already missing out on so many life's adventures

by not trusting their body and not trusting where, where they're like trajectory of their life. You go, what, what's like the thing that you'd like to do? Cool. Go write that thing on the calendar. This is like,

this like program is not about me. Go write it on a calendar. Like put it there. Say you're going on vacation that day. And I mean, look at Trevor. He's going on vacation to, to the keys, Florida keys. That was like number one's going on vacation to the Keys.

Florida Keys. That was his number one goal. I want to feel confident with my shirt off. Dude can't keep his shirt on now. Sweet. Guy can't keep his shirt on. He's going to grill Jamaica and then you don't have any clothes on. There you go.

We haven't created that program yet. We're working on that one. That's level two. I'm joining level two. I think the goal of a good coach in many ways is to train someone to the point where they don't need a coach anymore. Granted, it's always good to have a coach. George St. Pierre has coaches or whoever. You can always benefit from having a coach,

but you're trying to build competence where somebody can take care of themselves at some point. And that's my strength coach growing up. That was totally his goal. And I knew that was his goal. And now I feel like, you know, some many years later, like I've come to the point where I can take care of myself. But I had to have that mentor put me on that track early on. So what I like to do with our Diesel Dad mentorship athletes is, I mentioned, you know, focusing on the negative a second ago and how the coach being more competent and whatnot can be more positive because he realizes, you know, what the

actual possibilities are. We have our athletes write something down every single day that they're happy about. This part of the program is working really well for me i'm really proud of myself for making this change um you know this i made this progress like every day they're focusing on why it's working and you know why they're happy and why they're excited about it and doing that every single day seven days a week kind of kind of pulls you forward uh like just recently i've been doing jujitsu since 2004 and i wrestled before that done martial arts my whole life and whatever else and uh i had a period of like like five years where i just i was kind of going two days a week i was you know doing truck stuff i had

had three kids in three years um you know i moved i moved many times in that in that stretch and this wasn't really getting very i wasn't improving very much at jiu-jitsu i was like going like once or twice a week three times was like a huge treat you know whereas before i was training five or six days a week basically all the time and i couldn't imagine doing less so i had three years and three years and i wasn't really making a whole lot of progress i had fun when i went to jiu-jitsu but i wasn't really getting better and then i decided at one point that i'm going to start doing something jujitsu related seven days a week. So like watch a video. And then my rule is I take one note, one, one thing that I learned and one thing I want to try. And I do it every single day. And I've done it for like the

last eight months and I've been more progress. I've made so much more progress in the last eight months than I, than I made for at least the previous five years. Yeah. Because I, because I do something every day and it, it might only take me a few minutes. Some days I might do 20 minutes. Some days I might only do four minutes, but doing it every day is really important. So, um, having, having that part of the, of the diesel that mentorship program where people write down something that

they're happy about, you know, an improvement in how their body looks, um, in their confidence or whatever it is. And they're doing that every day. It pulls people forward as opposed to thinking about the negative, which pulls people backwards. Dude, I feel like that is what you outlined, even though I've been lifting weights. This is the 25th summer of lifting weights in my life.

That's insanity. That's so crazy. I thought about that the other day. I don't know when in the summer, but's so crazy. I thought about that the other day. Like, I don't know when in the summer, but I know that I started lifting weights in the summer because that's, then I left to go to school in like August. So I trained that summer when I was 13 or 14 years old, whatever it was. And this is the 25th one in a row. It's so crazy. But even after all that time, like my, my, my goal every day is to have a positive relationship with movement some days that's like running some days it's but i have to go do

something every day and if i don't no one wants to be around me that's not cool that's like the day where ashton just looks at me she goes um you need to go on a walk, don't you? You need to go outside. You need to go do your thing. But even if it's lifting weights, like yesterday, I had no interest. I slept like five hours the night before or that night, yesterday, last night. But 185-pound back squats, 5x6, super light, move really well, barefoot, just like as connected as possible like check the box there's a guy in our in our facebook group that has like the best hashtag that he posts just says

touch the bar and like honestly i was like that's the best thing because i feel like most of the time i'm very rarely like i i think this is also like so much about being having some creating like an athletic mindset like most hockey games are just played between blue lines like it's very rare that like you're really on like a real offensive play or like really playing defense there's just a lot of transitional stuff i'm sure it's that way in basketball i'm sure it's that way in most sports where like you kind of break even for like most of the game. There's these little moments where you get to go smash, where you feel really good. Everything in your life aligns, but you still on those days where you're just breaking even, breaking even means you're going to the gym. You're training,

you're doing something. You're like checking the box. You touch the bar, you get up and you do it, not because you're super motivated and you just watch some YouTube video that's like the best thing in the world. I'm super motivated now. Like that was the right video at the right time. No, it's like you have this responsibility to just keep breaking even because the more you break even, the more positive it becomes. And you're developing that relationship. Like you're developing the habits. It becomes, and you're developing that relationship. You're developing the habits. It becomes this lifestyle that on any day, no matter what is thrown at you, you got 15 minutes to go squat 185 for five by six and do some pull-ups. It works.

It's so simple. But it's only challenging because for the last five years, eight years, whatever it's been, you haven't been practicing that daily commitment. And those little habits, when people are forced to write the positive thing that they've done or have like that objective view of like, I did this good today. I like this part of my body, like writing it down, it just moves the ball forward. It's a guaranteed step in the right direction.

Even though you feel like all you did was break even, you've made huge positive momentum just by doing it. Mash, me and you have talked, all of us really, but we've talked about like multiple times, like just in the last couple of years of being on the show, like we've had to restart a lot of things. Me with kids, you with school,

Doug's got all the kids. We're constantly having to reinvent the wheel on how we're going to do this forever. Thank God we're smart enough to know how to do it forever. We're okay going backwards to be able to go forwards and reassess all the

stuff and have like this playbook of things um what do you typically like anchor yourself with when when you know you got to restart i mean you know you have to do some things that you love so i mean there's there's definitely things in the gym that i love so i'm always if i want to restart i'm going to probably start with a front squat because it's one of those things that doesn't hurt. 500 pounds. Yeah. Starting point.

Right. And then some carries. You know, you got to do some of the things you love, and then you start to add in the things that you don't necessarily love. Like I don't necessarily love cleans, but I want to do them. And so I think there's something very athletic about them. And so it's something I want to be able to do as long as I possibly can. So that's just how I restart.

Add the stuff I love first, then I start adding the things that – I love cleans too. They just hurt. As you get older, if you don't do them all the time, when you first start back, they hurt. But then it gets right back to normal. So that's another one of those inhibitors as you get older. It's like, ah, shit hurts.

But when you start doing it, it becomes just like it was. Now I lift just like any of the other kids. So that would be the thing I'd jump start with. And then I'd start jumping. Another thing that's scary is adding in the athletic movements. You're jumping and sprinting. So that's where i'm at now i've started adding in more jumps to my training which i really like that it's yeah the more you can do like you did when you're young the more you feel like you did when you were young so yeah if i feel like i'm kind of i'm never like

out of shape or deconditioned all the way. Basically, I'm always doing something. But if I've been doing a little less than normal and I kind of want to ramp back up and for whatever reason, if motivation is low, like I wouldn't want to do like 20 rep back squats if motivation is really low. It's like that's going to be a fight. You know, I'm not going to jump right back into 400 meter sprints where I'm throwing up and whatever else. So I tend to gravitate initially to low reps, high sets. So kind of like dynamic effort type stuff, not exactly like that.

But, you know, instead of three sets of ten, that's going to just blow you up. You could do ten sets of three. And then you're getting in similar volume, the same volume, but similar, not quite the same as how the reps are going to be performed. You're going to have faster reps. It's going to feel better. You're not going to have the deep muscle burn. You're not quite the same as how the reps are going to be performed you're going to have faster reps it's going to feel better you're not going to have the deep muscle burn you're not going to be as tired it's going to be more enjoyable really is what it comes down to and so i'll structure a lot of my workouts like that where i'm just doing basically like short sprints with little rest intervals uh where it's fun i feel athletic i'm moving fast but i

don't feel like it's just like smashing me And that'll pull me forward where the next day, I'll be excited to go train again because I'm not a mess. Yeah. I think one of the things that allows me more than anything to stay on track over time is that, and I think this is like a trait amongst people that are kind of in our industry or have been doing this a long time it's like over time you develop this library of like things you can do

that require basically no time that you just have like created on your own as a library of like i've got 10 minutes what am i gonna do and i mean things like that are so so insanely simple like one of my favorite games when i have no time is to literally just go on a walk and pick a mailbox that's 100 yards in front of me and sprint to it and then walk until I catch my breath and then go sprint to the next mailbox. Like those things, when you're consistent, you start to play the game of fitness of like, well, what can I do?

You just, fitness presents itself everywhere. It's kind of like when you hear like people that are really, really good at business and you hear them talk and they're like, is everywhere that's why i have so much of it but if you've never been an entrepreneur you look out you go there's no money all i have is this salary and then the rich guy is like there's there's money all over the place you could start business everything you look at was sold to somebody by someone like when you're in this industry you can you look at mailboxes and go,

I bet I could sprint to that. I bet I could do that really fast. Ready, go. And then you take off. And then you stop and you go, yeah, that was good. Now my heart's up. Now I'm in the game.

Now I feel good. Now life is happening. You go, I'm going to walk to that next one. But when I get to that black mailbox over there, I'm going to sprint to the next black mailbox. But you have to be in the game you have to like be actively looking for things to do and like when people say when people call and like i'm traveling next week like what am i going to do for nutrition well if you've been eating well and you've been practicing it over and over and over

again your whole life you could walk into a convenience store and see all the good things you could eat there aren't like great things but there's really good options if you go to like if you go to the mexican restaurant you don't have to eat all the chips even though they're delicious what you do you just get fajitas which is a bunch of meat and a bunch of vegetables what do you do when you when you go to the thai restaurant well you know the oil is gonna be bad but you can get the cashew chicken. That's delicious. It's got all the things. You don't have to go and get the obscene coconut curry with 7 billion grams of fat in it. Just get the healthy one. Like when you put yourself in that mindset, it becomes really easy to be kind of like be more aggressive and attack those specific goals because you've got this gigantic extended playbook that you've developed because you're just constantly

looking for opportunities to be in better shape to to have to like tilt scales in your favor and yeah you might be breaking even but actually breaking even in a situation like that instead of going backwards is a massive step forward it's it's a huge ability to not wake up the next day and be like my god i feel awful you eat the cashew chicken and you just get the pitas and you sprint to the mailbox like you did it you're gonna wake up tomorrow feeling like a boss what are some of the goals that you know the people have their diesel dads like what is their main objective to play with their kids to look good for their wives like what actually on that no i i being having enough energy to play with your kids is

something that i kind of heard about before i had kids and before i had a bunch of friends that had kids and i i don't know i kind of like rolled my eyes out i like like oh yeah like that kind of makes sense but i didn't realize how common it really is like everyone everyone we talked to is like everyone that's overweight that wants to do you know a program and lose body fat like they're just like fuck like it's hard to have kids and have energy to do all the things and um and then you'd be able to actually be present and engaged when you're with your kids there might be around them but like to have the energy to like be proactive and do fun stuff and um keep the energy high uh you know at kid level high it's tough. It's tough to do. I'm in good shape and it's tough for me to do.

It's got to be tough for someone who's way overweight. He plays tag with the kids and runs for days out there. I'll do it a little bit. It's hard. Settle down, Magnolia. You know I don't go that far. Easy. That really is the thing. Yeah. Settle down, Magnolia. Yeah. You know I don't go that far. Yeah, easy.

Yeah. That really is like the thing. So I end up – before we even start the program, in order to put these like actual metrics together of like what does success look like at the end, like the weight loss thing, if you're consistent, guarantee it works. We know. guaranteed it works we know like it that's just like that's that's the easy part is for you to follow this prescription and the weight comes off and that's that's guaranteed to happen but how do you develop like a deeper sense of like uh purpose to why that's important and like walking through the way that they talk to themselves because they don't most most people that are you know 20 to 40 pounds overweight don't wake up happy

it's like a it's like a drag to get out of bed and they're just not excited and then they go into the bathroom and they're not excited to look at themselves if they even do and then they go out and they probably like doug was saying if you don't have the energy for your kids you definitely don't have energy for your wife so their marriages are like not exciting and their kids and then when they go and look at their kids it's like god i gotta go do this i'll just turn the tv on like tv's way way better babysitter than me going out and and running around the playground or going to the pool and And then you just start realizing like they don't have like a sense of community around them or their inner circles, like people that, yeah, they might be good friends,

but they're not the people that they're like that like inspire them to be like great at what they do or like better parents or, you know, whatever, whatever drives them. They're just, they're friends. It's just, it's a, it's a tough inner circle to be a part of. And then, you know whatever whatever drives them they're just they're friends it's just it's a tough inner circle to be a part of and then you know on that experiential side that doug was talking about earlier when you get to the to like the well how do we put a date on the calendar to create some cool memories like most of them you would think it's like i want to go on this big vacation what they all end up saying is like i just want to go to the pool and feel

good or like go on a hike and be able to do it with my kids. Like the thing that they're really missing is like the ability to create experiences that mean something to them. And it's super heavy when you hear someone say that, because in order for that to come out of their mouth, they've thought about it a lot of not having the energy, not having the capacity to go on the hike, which everyone should be able to do. The kids, yes, and have energy at the end of the night for their wife. Super important.

Yeah, that's like the 9 to 10 o'clock hour. That's a rough one. You got to keep that going man up yeah that's not that's not easy no because that's you gotta stay in shape for that for sure uh i also think that there's a there's a heavy component for people that are actually making progress of tracking what they're doing to like be able to make the adjustments that are necessary to keep making progress so like we have a dashboard where, you know,

we track like where they're doing the workouts or rather when they're doing the workouts, you know, all the nutrition stuff, their macros, like we, we graph their weekly calories to see like, you know,

on average for the last week, you ate this much and on average for the last week, you ate this much. And it should be kind of slowly dropping in a, in a healthy manner. We, we have them track their sleep so they could, we could see exactly how much

they're sleeping. Again, kind of on a weekly average basis. We're trying to get too hung up in the ups and downs of the daily swings. They track their body weight every day, but we graph it so they can very clearly see here's the goal. There's a straight line from where you are to where you want to be. And they can see every single day what their daily goal is. You're supposed to be down 0.2 from yesterday or 0.2 from the, you know, and 0.4 from the day before on and on and on. They can, you can see their graph bouncing up and down below the goal graph and they

can, it's just, it's, it's plain as day if they're doing what they came to do. It couldn't be easier to see when you have a, like a visual display of information like that. That's really cool. So who built that out? Did you guys build that out? Like you really need to ask who built the dope graph and the metrics to make sure that we're fulfilling.

That was Doug. Obviously, Doug. I'm just getting people hyped to achieve their goals. Right. Doug's got to make the thing happen. Nobody wants me doing that. They want me to get them all excited. That's cool. Get your ass up. Doug's got to make the thing happen. Nobody wants me doing that. They want me to get them all excited. Get your ass up. Let's go work.

Let's go do the thing. That's the way to get it all to work. You're the Tony Robbins. That's right. You got to have both. You got to know where you're at in this game. Wake your ass up. What's up this game. Wake your ass up.

What's up, buddy? Wake your ass up. Yeah, the four E's. On a tear right now. That dude is doing, I don't know how many lunges that man has done in his life, but good Lord. He's doing a mile a day right now. Of lunging?

Jeez. Yeah. How much tendon strength do you need he's got it whatever he has whatever it is he's got it totally crazy i can't i don't know how he keeps that going yeah so another thing that's part of this program that i that i think is really valuable is that we try to keep the focus on how much effort they're putting in rather than specifically the outcomes. Like the outcomes, you can't truly control the outcomes. You can only control your behavior and kind of hope the outcome just emerges at some point. And so we help them with setting weekly behavior goals and that could be everything from um you know hitting their protein on their macros

or it could be you know getting over seven hours of sleep or you know for one person was like getting the dog out of the bedroom because the dog kept waking them up like little things like that can go a long way but then every week we come back to that goal and we say you know how much effort did you put into this goal on a scale of one to ten and so i want to know like are you actually doing it to the best of your ability or or you just have this goal and you scale of one to ten and so i want to know like are you actually doing it to the best of your ability or or you just have this goal and you're kind of just aloof with it and you do it sometimes and other times like if you're a five out of ten then the system's not broken you're just not doing it yeah you know but if you're 10 out of 10 and it's still not working well now we

know okay you're doing it the way you're supposed to be doing it and it's not working or it is working you know if it is working great keep doing it and it's not working, or it is working. If it is working, great, keep doing it. If it's not working, then okay. We know that it's not an effort issue. It's just a strategy issue, so we need to make a change. We need to make changes, take a different step. Sure, sure. They just need to answer honestly and see where it is.

Did you put a squat rack in your office? Yeah. Oh, yeah. I just noticed that too. He panned to the left. I was like, no way. You turned your camera. I was like, there needs to be a table right there. Now Dynamic Fitness is taking over MASH's office.

Shout out Joe Ken. Good work, buddy. Yeah. So Dynamic Fitness is strength. Shout out Joe Ken. Good work, buddy. So good. Dynamic fitness and strength. So anyway. Dude, how do you guys – we might not be because we've created such like the habits and routines of training and nutrition, but one of the other key components is like accountability.

That was actually what I wanted to do today's entire show about is like structuring accountability in your life. And do you guys have, I feel like we all have systems. Like one, I got to hop on this thing every week with you guys, multiple times a week. And we got to, we got to do this, bang out education and talk to bros about lifting weights. That's like big time built in accountability of like,

if I rolled in with like a double chin, people would be like, that dude's not doing it. That guy's not the one I want to learn from. Much of our just professional lives has built in accountability. But do you, how do you guys, do you guys like think about accountability, like systems that you check in tracking macros, like just what systems do you guys have built into life that allows for you to have this either like very obvious or just passive accountability every day?

No, we have very obvious, you know, and it depends on at what level the athlete is. But like if it's an athlete to have told me that they want to be olympians and have also proven themselves to be such then they have a you know daily questionnaire that they answer every single day that asks for how many macros how many how many hours of sleep you know perceived exertion of the workouts that we also track them with velocity to see if velocity is saying the same thing. We ask about, you know, fatigue, their level of fatigue coming in, level of fatigue going

out of the workout. We also ask for stress, which is a big one outside of the gym because, you know, there's stress inside on purpose. Like I'm purposely working out in stress, but if there's a whole lot more stress going on outside stress sometimes stress sometimes can be too much just like anything else so yeah there is a whole lot of accountability you know especially at the level of like morgan ryan you know mallory hannah like you know it's a lot now yeah doug do you do you have any things that you track i know you have a bunch of stuff in a

calendar that you track um do you have like a date maybe daily but just like a weekly accountability on like total workouts that you're you're aiming to get total sessions at jujitsu i suppose for myself i it's kind of so just a part of my normal existence that i have to like hold myself accountable to do my favorite thing yeah all right you know what it means like if i hold myself accountable to go to jiu-jitsu it's like i can't fucking wait to go to jiu-jitsu so i'm counting the fucking minutes all day long waiting to go and so uh that you know that that does hold me accountable to do something two or three days a week, you know, jujitsu has scheduled times that I have to be there. Uh, but I, I basically have the thought process of, I'm going to do something for my physical health every single

day. And for me, that usually ends up being something along the lines of two or three days of jujitsu, two or three days of, of, uh, uh, some type of training, usually two days of lifting and maybe one day of just like a lighter cardio thing, like go for a trail run or ride my mountain bike or something like that um and then you know every morning i not every single morning but most mornings i wake up and and read and i stretch while i read like that that seems to be a good combo pack there where it's easy to do a handful of stretches while still reading a book and so i can like i can drink my coffee and relax and do some mobility work um and kind of you know kill two birds with one stone so to speak but i don't really have a problem being held accountable for for most of this health and fitness stuff i just i just do it because i love it yeah i know with other people it's much more

difficult which is why we have all these systems yeah mentorship yeah and i think that that really is like one of the biggest things to that people get out of it is that they start to over over the weeks build the routine because it's the only way that you're not paddling upstream all the time like the first couple weeks is the hardest thing to overcome it's like you go oh shit well i gotta wake up and go for a walk or you know every i gotta i gotta clean out my cabinets of all this trashy food or stop like just the simple thing of like reshifting the way that you like when i go to costco i literally you could literally like groove a path in the exact order that i go to get the exact same things every two weeks at that

store like i go straight down i probably stare at the tvs a little bit i'm like holy shit that thing's only 400 that's like the whole size of my living room i could get one of those it'd be like a movie theater i'd never leave my couch you gotta be kidding me that they always put like the raddest like snowboarding or like snorkeling video there's like fish in the caribbean i'm like i'm about to buy that for sure there's no way i'm getting past the tv section this time and then i overcome all odds and i walk all the way back to the frozen section which made it section if you could if you can get past the tvs at costco freedom buddy. Now go get the spinach.

That's the first stop. Go get the spinach. Then you go to the meat. Then you go to the eggs. Then you go to the dried fruit section. Get the hell out of there. Go away. Go home.

Don't get lost in all that madness of all the boxed goods. You could buy the goldfish section. Where do they make that many goldfish? A goldfish is like cardboard, edible cardboard in a little package. Where do they make all those? What food factory is supplying billions of tiny little goldfish for all the children in the world to eat. Where is that done?

It's the most amazing store ever. How do they do that? But if you have these routines and systems, and all of a sudden, now you've got to make the healthy one. You've got to find a whole new way to walk through Costco so you don't get hung up at the goldfish stand. You have to go reshape the patterns. It's the hardest couple weeks is just getting it started

and finding the new routine because once you are in the system and in the routine, you're good to go. It just becomes natural that that's how you do it. My weekly accountability, just on the nutrition side, I eat the same breakfast every day. Like that's like the easiest start today. And you just start with one quality meal and you go, well, I didn't eat the cookie for breakfast.

So I might as well just keep having another healthy meal. We start the day with a bunch of sugar and butter and like your cereal, your body's already backwards it's like uh three eggs one cup of egg whites the carry gold butter and a gigantic serving of vegetables like a mound of vegetables sweet just what are you travis what do you have a routine for your morning I do I do have it's a cup of blueberries and then I have whey protein I do a smoothie in the morning that's a good was it a third of was sorry half a cup of oatmeal and that's it the blueberries yeah that's it I used to. Yeah, that's it. I used to have

peanut butter, but I'm allergic now, so skip that. So it's real simple. It's just blueberries, oatmeal, whey protein. It's good. It's real good. So yeah. Mine's kind of similar to Andrew's. I pretty much have three eggs,

bacon, sweet potato hash browns, avocado, maybe some hot sauce basically every day. I wake up and I make the whole thing. That's good. Hash browns too. 6.15 every day I make that breakfast. Hash browns sounds real good. Plus a bunch of berries like blueberries, blackberries, raspberries.

Almost every morning I have some berries too yeah i feel like if you looked at my breakfast over the past decade maybe like 15 years it probably has varied by less than a standard deviation of whatever it could be in 15 years so always just let's start the day with some eggs and vegetables maybe there's like a little bit every once in a while like yeah may like maybe i'll have two pieces of toast with butter maybe not but it's always just eggs and vegetables start the day and it just keeps you going it's like those routines just it allows the consistency to become easy i think that's like one of the the the more important things is just keeping it as simple as possible. You don't need all the variety and the foods you like. Just keep them simple.

If you like a cheeseburger, eat the cheeseburger. Do it. If you like eggs, eat the eggs. That's great. You don't need all of the extra stuff that you could eat because most of that stuff isn't real food you like it you like it because it's born like it was it was created in some plant specifically for you to like it so i normally eat what you guys eat for breakfast at lunch then and then eat dinner with my family yeah which is likely a pretty healthy thing.

Some sort of meat, some sort of vegetable, some sort of starch carb. Right. Maybe a little something at the end. Maybe. I mean, we haven't – we've been really – it's cool when we're both on the same – we're both trying to really cut right now and just lean up by the end of the summer. Maybe take one last vacation.

The grill may be swinging naked. Who knows? There it is. There it is. The grill. Jamaica, baby. Yeah. Right before we go to Peru.

Oh, boy. Yeah. Yeah. No. I promise you. See, they tell you still to be determined. It's so wild. It's like not that far away

for a big event like that. They're like, we'll give you the dates. Whatever. We need to get weightlifting to be done so we can talk to Phil Andrews. He's a little busy with the Olympics right now. They're over there.

He's got his mind in the wrong places. I hope. If they do really well, that's got his mind in the wrong places. I'm hoping. If they do really well, that's good for everyone involved. I agree. Travis Mash, tell the people. Mashlead.com. You can go to Instagram, Mashlead Performance. Doug Larson.

On Instagram, Douglas E. Larson. I'm Anders Varner at Anders Varner. We are Barbell Shrugged at Barbell underscore Shrugged. Get over to DieselDadadmentorship.com. That's where all the busy dads lose between 20 and 40 pounds without spending 60 to 90 minutes in the gym and restrictive diets. Guess what? You can come and hang out with us and do everything we just talked about in this show,

and it's going to be super fun. You're going to build great routines, and we're excited to work with you. This is our people, all the busy dads. That's what we are. That's who we help coach. And I can't wait to help you get to your goals. If you are in San Diego, LA, Palm Springs, or Vegas,

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