Mark Bell's Power Project - EP. 425 - Wholly Macros!

Episode Date: September 8, 2020

Macros Micros, Deficits and Surpluses. Today we went into counting calories, practical ways of counting and what pit falls you should try to avoid. Hit us with your questions if you got em because there’s not such thing as a “Stupid Question”. Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Support the show by visiting our sponsors! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Icon Meals: http://iconmeals.com/ Use Code "POWERPROJECT" for 10% off ➢Sling Shot: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots Follow Mark Bell's Power Project Podcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell ➢Mark Bell's Daily Workouts, Nutrition and More: https://www.markbell.com/ Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/ Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz #PowerProject #Podcast #MarkBell

Yo, yo, are you confused about calorie deficit? Are you confused about micros? Are you confused about macros? If you are, we're going to break all that down for you today on this episode of Mark Bell's Power Project. Check it out. Hit record over here. And see, man, you're going to be excited, man. We got some new apparel that's really, really good. We got some new apparel that's very Lulu-esque. Oh. Yeah, you'll be pumped. Yeah, I've seen.

It'll squeeze the bicep perfectly. Yeah, I saw Tom wearing a nice shirt. I was like, damn, that's pretty good. Like, well, where's that from? And he just looked down. He was like, we're coming out with it soon. I'm like, dude, that's sick. Yeah, so I'm pretty pumped for that too.

Yeah. Okay. Fire it up. Yeah. Cool. All right. Well, today's topic, we're going to talk about what we always talk about trying to implement and uh bring in some discipline and uh and sema uh kind of mentioned earlier that this was going to be something where we're

it's not only applicable applicable to diet and hard time saying that word, I guess maybe I should avoid it, but, uh, it doesn't only apply to your diet. It applies to other things in your life where you're trying to make a change. And I, we think that sometimes, and we've failed many times over, that's how we know some of this stuff. Sometimes that you're maybe trying to make a change that is, uh, sometimes that you're maybe trying to make a change that is just maybe too big, maybe too large. And so how can we implement smaller change? How can we implement just kind of smaller steps? Let's kind of maybe, and Seema, let's start out by talking about your transition into jujitsu, because I know that you did body, well, you did soccer as a kid.

You did bodybuilding, and then you bought from bodybuilding and powerlifting, probably very natural. But jujitsu is, I'm sure there's similar discipline and things like that that apply to it, but it seems way different than any three of those other sports that you ever messed with. So how did you start to integrate jujitsu? Where were you like, Hey, you know, start on Monday, I'm going every day for the next five years. Or how did you start to bring something like that in? Cause it's very difficult. Yeah. You know, I think, um, the, the thing I wanted to think about was like the aspect of just having to dive into something.

Um, because like, yeah, me and me and my buddy were talking about it the other day. Um, jujitsu is something that literally just doesn't make any, any sense, like doesn't make any logical sense. And when I say that, it's like, when you, when you think about boxing, right. You know, if, if somebody were coming at you like this, right. Like, and they were just walking at you instinctually, someone would look at that and they'll, you they'll you'd punch in the stomach you don't have to be taught that you just be like okay well their stomach's open let me punch them in the stomach right but when it comes to jiu-jitsu like nothing makes sense where you have to grab somebody it doesn't make any sense where you have to underhook it doesn't make any sense all the positions nothing is like intuitive um so

like it it didn't make sense for a long time but i just i didn't start going like seven days a week i started like two or three but i just had to start doing it um and that's what i think a lot of people there's there's a barrier because you know there's a lot of things you don't understand so what people try to do is they try to do a lot of research get a lot of understanding, maybe get some base knowledge, and then go in and start trying to do something. I think it's very similar with diets or exercise. A lot of people try to do some research to what's the best program or what's the best diet that I should do, instead of just trying to figure out a way to start and dive in and then work their way through as they're going through it.

I believe some of this is from like the Buddhist culture. I listened to a lot of stuff from Alan Watts. If people listening have never listened to Alan Watts before, go do some mushrooms or go take some kratom and listen to some Alan Watts and you'll have a blast. But he really is unbelievable. He has got some of these different ways of looking at things. And he believes that humans are, you know, integrated into the universe and that we oftentimes we just try too hard,

you know? And so he kind of says like, you don't really need to try to do anything. You just, you need to just start doing. And if you look at it from the perspective of a child, my kids played all kinds of games at school when they were young, and they would always talk about these games. And there were games I've never played before. I wasn't familiar with the types of games they were playing, but basically like kickball type of game and four square or something, I think they kept calling it. know how would a kid who's six or

seven you know go from not ever playing that to wanting to play it every single day to having such a high level of interest to it well he you know they saw their friends do it it was something that struck them as interesting it looked like it was fun and so they just did it like rather than this kind of idea of like, I'm going to try to do these things, you know, with like, you know, Yoda philosophy, try not, you know, there is no try it's do or do not. And if you just think about when you go to do something, it's okay to mess it up because a kid doesn't think the first time a kid throws, even when a kid's not good at throwing a baseball, they're like, did you see how fast that went? Hey, I know my, my nephews are always like,

uncle Mark, watch how far I can throw this. You know, and it goes five feet and I'm all impressed with it. So you want to think about it like more, if you think of everything as kind of more of a game, like when you're playing a video game and your guy dies, you know, you, you know, you have multiple lives, you know, you can just hit reset and you can just start playing over when your guy dies. It's not a tragic thing for you. You're like, Oh, well, next time I'll hit the button sooner. So my guy jumps over the alligator or whatever the hell it is that you're, you're trying to get past. And it's, uh, it's just a, it's a,

it's all learning. You're learning by correcting errors throughout the whole process. So I think this quote from Alan Watts, I really like it a lot, but it's very confusing. He says, you don't need to do anything at all. You mustn't try not to do anything either, because that is doing something. So when you think about that, you're like, wait a second, how do I do stuff, but not try, you know, how do I, and the, the, the key is, is just to, is simply just to start, just get momentum towards the thing that it is that you, uh, I think you also need to be careful with how much desire you have too, because I think that

desire is one of those things that has a lot of expectations attached to it. And so you probably need desires that are fairly close, that are things that are like, I'm going to start jujitsu is different than I'm going to win a national championship. You don't think about winning the national championship until you look around the room and you say, ah, I could be like some of these other, like that guy's a black belt. He did really good at nationals. I bet I could be, I'm a little more athletic. I'm a little younger.

I'm a little stronger. Right? a little more athletic i'm a little younger i'm a little stronger right once you start to you kind of need to be something first before you recognize uh that you're that much closer to the goal and i i would assume the answer is like just start but in sema like how did you not get what people call like analysis paralysis you know like how did you not look at how good the guys were at uh casios and be like oh man there's, there's one, there's nobody as big as me, but everyone's smaller and they can kick my ass right now. How did you kind of like avoid getting that feeling of like, just basically just doubt and just actually go in there and start working? I mean, that feeling is okay, though. I think that's like one of the problems that when people feel that way they don't think it's okay to feel that way um it's okay to uh look at something you know look at a

sport you're about to do and see that it's going to be very very difficult but just you know get in and start doing it it's okay to look at you know your weight loss journey or the amount of fat you have to lose and be like god dang this is going to take a while. I'm 200 pounds overweight. This is going to be a lot of work, but then you just have to start. Like it's you're, it's an, you're inevitably going to notice that it's a mountain that you're going to have to climb. Like that's, you can't dodge that mountain. You can't, you know, you can't just go around it or barrel hole through it.

You have to actually climb it. But I think that knowing that is okay, but that it's just literally making the next move. Like with jujitsu, I saw the class and I signed up that day without giving myself much time to talk myself out of it. You know, I don't think I would have talked myself out of it because I saw it and I thought it was really cool. I also thought it was really confusing. because I saw it and I thought it was really cool. I also thought it was really confusing. But to make sure that I, you know, to make sure that I would follow through, I just signed up right there and then for, to get started, you know?

So I think, you know, one of those things, one of those ways is make a move moving in that direction as fast as possible, whatever that move might be, you know, with it, if it's your diet, right. And you're thinking about it, then make a move to just throw out things out of your house, put in a bag, put in your trash can so that you can't, it's not so that you already have a way to move in that direction. Yeah. And maybe, uh, even to add to that, just, uh, shop, you know, and, and buy some good foods. Now you got good food. That's maybe the equivalent of like signing up.

Like I think signing up is great. Like can you sign up at a gym? Can you sign up for a bodybuilding show or a powerlifting meet, you know, if you're already into lifting and stuff? I think those are things that are, they're, they're difficult to commit to, you know, you get super nervous when you think about like what you're going to look like or how you're going to perform when you get, you know, when you, when you get on a, on stage or whatever.

But I think kind of putting your ass on the line is a, is a really important aspect of all this. Yeah, totally. And even just like recently when I started, you know, tracking everything again and making sure that I'm getting the most bang for my caloric buck, like looking at like, even just like flatbread, uh, I'll be in the store and I'll turn all the labels around. I'm like, Oh, this one has 120 calories per serving. This one has at first I was like, is anybody like, are people looking at me to look at all these labels? Because I started thinking people are like, oh, why is this guy even bothering? Like, I just I got all these weird thoughts in my head.

And it's like, dude, nobody cares because they're all just trying to get around me to get, you know, whatever the hell bread that they want. Right. So, yeah, along the lines of what you guys are saying, like just signing up, going to shop, you know, I think that's pretty good. That's a good way to start. And another thing is like doing, making those right decisions. People feel that it should be super easy to make those right decisions or like if they're dieting to make the right decision in terms of food all the time. Like you do it once, it's kind of weird, weird kind of difficult you didn't like it that much uh you did it a few more times then you made you cheated or whatever on your diet for two days right and they feel like wow well since i cheated um it's it shows that this isn't going to work for me it's too hard

let me just figure out something else but if you cheated just go back and try doing that same thing you were doing before but just make the decision again and again and again because the more and more and more you you make the decision to do that thing the easier it gets to do it it's like again when it came to just first starting out in jujitsu i went a little bit too hard too fast i tried training four days a week then there was Then there was certain weeks I had to take off because I was too sore. I was like, dang, I don't know if I can manage this lifting. But then I just went back, went a few more times, went two times that week, three times that week. And it just got easier to stick to it, even though there was a lot of it didn't make sense. I was getting beat up.

And it was something that was new. I was getting beat up and it was something that was new, but by doing it and repeating it more and more and more, it became just much easier and much more natural to just step in and do. I didn't have to think about it as much. I would say ask, you know, ask questions, ask good questions. I'm sure when you get into jujitsu, people have all this language and you're like, Oh shit. Like, I don't know. Rather than, rather than just feeling like you're dumb, say, Hey,

like what's a triangle. Hey, what's a, you guys keep saying guard past in the garden, all this different stuff about a garden. Like, I don't, I just don't know. Sorry, but I don't know what that means. You know? And they'll say, Oh, well the guard is this, you know, and it's the basis of kind of all jujitsu and right, or whatever it is that they say. And then you, at least, you know, like you just, you know, you're going to kind of feel foolish, but, um, that kind of stuff happens to me quite a bit. Like if I'm in like a business

meeting or something, people are always throwing around, you know, these technical words and stuff. And I don't know what half of them mean all the time. So I'll just, I'll say, oh, I'm sorry. I'm not sure what that is. And then they say it. And then, uh, you know, if, if it seems like it's important, important, important enough to me, I'll remember it. I'll be like, oh, okay. Yeah. Okay. Now they're, and when they talk about it again, I learned what they're talking about and now, uh, my learning will continue to progress. So it's all, I think you want to have, uh, an effort to where all this stuff over a period of time just gets to be way easier because then it's not really it doesn't really feel like discipline. Somebody else might look at you and go, oh, my God, you're so disciplined.

And you're like, well, this is just kind of me. This is the way that I like to live my life. These are things I integrated over a long period of time. I went and worked out two days ago. And this guy that I've seen, I've seen him probably about three times now. Every time I see him, he's dropped some weight. He was very, very heavy. And I think so far he's lost about 60 pounds. Like last time I saw him, he was down like 20 pounds. And this time I saw him again, he's down another 20 pounds. And I said, Hey man, that's, you know, great. You know, next time I see you, you'll probably be down even more pounds.

He goes, for me, it's not about pounds, about ounces. He's like, I, he's like, I can lose ounces. He's like, and the pounds will follow. And so if you can break things down like that, I mean, if I asked anybody on the street, hey, you think you could lose a couple ounces? You know, like they would say, yeah, by when? You know, like could you lose 10 ounces? Can you lose, you know, 16 ounces I guess would be a pound.

So can you lose eight ounces today and maybe lose eight ounces tomorrow? And then you're down a pound and you break these things down to these smaller things they don't seem like such a giant uh like you said earlier mountain to climb yeah no that oh go ahead andrew no i was just gonna say like that's what i i recommend people do all the time you know i'll get asked for you know any kind of diet like advice or whatever and like i can't i just can't do it for x amount of time i'm like can you change one meal today to be like a high volume low calorie meal it's like yeah i can probably do it once today i'm like so you can have a gigantic salad throw some protein in there maybe some zero zero calorie dressings or something or maybe no dressing can you do

one of those today yeah okay so then you can do it you just you're looking at it the wrong way yeah and to go back to the thing about questions man um i heard this story from from casio about uriah uriah from there when he went into casio's gym initially to start learning how to train jiu-jitsu. And he's never done jiu-jitsu before that. But at that point, he was already, you know, a super successful wrestler. He was already a pretty successful fighter at that point. And as he was learning jiu-jitsu,

he was the guy in the class that would be asking the most questions. The guy that probably had the most martial arts knowledge in other martial arts was the guy that probably had the most martial arts knowledge on in other martial arts was the guy that was asking the most questions. And I think one thing to take away from that is like, um, it seems to me, it seems to me that sometimes people are afraid of not like looking like they don't know they're, they're afraid of asking a question, people thinking they're, they're stupid or whatever. Um um but that's like that's

absolutely necessary like i honestly don't care uh about asking something and everyone thinking well that that's so simple you should know that or you know or being the only person to ask a certain thing because what you'll notice is that if you're in one of those classes and you ask a question uh there were eight other people that wanted to ask that same question. Cause after it's explained, people are like, yeah, yeah, I get it now. Right. So, um, that's one thing that's super important. If you don't understand something with your diet and you're working with somebody, ask them that question. I've had situations where people were legit scared of asking me cause they were like, cause, uh, they're like, I should know this, this, this should be simple. I don't want to waste his time. Like if I waste his time, you know, but, but the

thing is, is like, I'm here to answer your questions. That's why you hired me. Right. So asking questions, searching it out. That's, there should be absolutely no shame in not knowing, because if you knew you wouldn't be in the situation you're currently in and and uh it could be really helpful i mean you know if you tell me you know to cut back on carbs and you give me like some carbs that i can eat and then you tell me some proteins i can eat some fats i can eat we go over this whole thing and now i'm you know at a restaurant i'm like oh i usually get it like a Coke, you know, when I, what do I get? And then I need to know, like, can I have a diet Coke?

Um, can I have an iced tea? Like what's okay in these situations? Like what, what should I be doing? And in, uh, a lot of the, uh, stuff from the old Eastern block, uh, strength training, the Russians, they did a lot of, they tested every possible scenario that you can think of, of like how people react to the certain stimulus, how they react to the certain types of training, how they reacted to certain types of coaches. And one thing that they found was that the principle of awareness was critical. So you need to know, and everyone's a little different on some of this stuff, but the more that you know about why you're to know, and everyone's a little different on some of this stuff, but the more that you know about why you're doing something, the better that they would perform time and time again.

So when you knew why you might need to drive your head forward when you're doing a snatch or doing a clean or whatever it might be or press the elbows out and up on a movement, if you knew that that was so that you could lock out faster or lock out harder, you'd be more likely to execute it, be more likely to do it. And then you're also starting to kind of follow a procedure, which is really important towards wanting to get towards your goals. So being aware of what you're doing is huge and asking questions and not being afraid to ask those questions,

which sounds so silly sometimes, you know, it sounds, you know, asking somebody, oh, why are we doing a curl that way? You know, no one's going to be, I mean, unless someone is totally kidding with you, they're not going to be like, oh, you asshole, it's to build our biceps, you know, they're probably going to say, oh, well, because, you know, when your wrist is cocked back, and you go to do a curl, it takes away some of the stress from the forearm. And it puts a little bit more, more tension on the bicep type thing. And so you want to try to as much as possible be a student for life, pretend that you don't know anything, and you don't know what's going on. And I think the more that you do that, the faster you can advance and you want to continue to try

to ask better questions. Maybe your questions in the beginning aren't great, but as you go along, there'll be more and more advanced because you're going to continue to gain more knowledge. But if you don't ask those questions in the first place, your questions can't even get any better. Yeah. And who doesn't like being a guiding light? So when you ask somebody a question and they have the answer, it kind of makes them feel good too, right? Makes them feel amazing. Yeah. Because they're like, oh, I know everything. And then Mark, like your diet has, I don't want to say it's completely changed,

but I don't remember any time where you were talking about fiber and like using that as a, as a tool to stay more full. Um, you know, we, it was always the war on carbs and then now you're implementing a little bit more carbs. Can you tell us a little bit more about what you're doing? I still probably don't eat that much fiber, but there's been a little bit more, uh, veggies in the diet. Um, Some of that has to just do with Todd Abrams. He gets me some of his stuff from Icon Meals, and they just happen to come with some vegetables, so I'll eat them. But vegetables are great because they can help fill you up, and they're high in fiber, especially, uh, they are, they're, they're high in, um, they're, they're high in fiber, especially green vegetables.

And they're just low in energy. Like you don't really get a lot of energy from, uh, vegetables typically depending on the vegetable. I think a potato might be like a vegetable. I forget. But anyway, there's, there's not a lot of energy in them necessarily. Um, you know, you would get more energy out of eating rice or something like that, or you get more energy out of eating like a ribeye because it has a lot of fat in it, right?

So vegetables are great because they can provide volume to your stomach. They can also assist with digestion for some people. For some people, they can be problematic. But vegetables and protein I view as being very, very similar in the sense that they're not great energy sources. It's almost as if they don't count against your caloric load at all. But protein, you know, it would be debatable on whether protein is like, you know, one calorie per gram or maybe even two or maybe even half a calorie or something like that. I don't really know. But the science does show that I think it's three or four times,

it takes three or four times the amount of energy just to digest protein in the first place. So protein, it, in the end, it doesn't cost you energy because it is providing you some value, but it's high in nutrient. It's high in nutrition, but not high in energy. And people have energy toxicity. They eat too much energy. They consume too much energy. And so how do we figure out ways to drive down the overall amount of energy that people eat?

If I was to give you a thing of ground beef with maybe some onions and peppers and salt and pepper on it, something like that, and it was 80-20 beef, right? Let's just say it was 1,000. Say it's like 1,000 calories beef, right? Um, let's just say, let's say it was a thousand, say it's like a thousand calories worth, right? That'd be a pretty good, a pretty good amount. Right. But, and I know this would taste immensely different, but if we had just ground Turkey instead, thousand calories of ground Turkey is going to probably, I mean, it's probably going to be a whole packet. You know, those packets that you get that weigh like two pounds or so. Yeah. That would be, I mean, if you could eat that, your stud, that would be really,

really difficult to eat. And also protein is the most satiating as well. And those kinds of protein, those lean proteins are also dry. So they're very difficult to get through. And then, so how do we easily incorporate something like that? Well, uh, maybe you just start out with leaner beef. You get like Piedmontese ground beef. That's like 96% lean, or you, uh, maybe mix some ground beef with some Turkey. Now you have something that has some moisture to it, has some fat to it, but it doesn't have a lot of fat to it. You probably cut the amount of, you're probably eating a similar amount of volume, but you probably cut the calories down. And so what I've been doing is a lot of just protein leveraging, trying to keep my protein really,

really high. Just a simple example of this was yesterday we went out for a drive and we went to get like oysters and mussels and stuff like that. And I didn't know how long we were going to be gone for because I know that they like to kind of hang out and, and my relatives and my wife, they like to have a couple of drinks and stuff like that. And I'm not really messing with any of that. So I don't want to be miserable. So I ate a chicken breast. I'm like eating it in the car, you know, while I'm driving. And it was just so that I'm not like delirious, you know, so I'm not like focused in on like, oh, I should just get like an appetizer or I should just get this or that. I was, I occupied my time and my mind with that chicken breast. And then when we sat down to eat, I just drank

some water and it was, it was nothing. It was a situation that I was able to kind of pull myself out of. So I think that I actually think that protein leveraging and utilizing some of these techniques, I think can really save a lot of people. I really do. I think it can help a lot of people because I think that maybe people just don't have this knowledge. They don't understand how easy it is to go over the amount of energy that your body actually needs every day. But it can also be super difficult if you lean into eating more protein and eating more fiber. And Seema, I haven't even, I've been wanting to ask you about this in In regards to what

Mark just said about protein, maybe not having the same amount of calories, like it's supposed to have four calories per gram. Not necessarily ignoring that, but if I'm tracking the traditional, you know, four calories per gram, is it healthy to just go off of that because that's what we know and therefore at the end of the day if they don't equate to all four calories i'm just in a bigger deficit than you know if then what my macros actually tell me so the thing is and it's funny because i i wouldn't ever tell somebody that protein isn't a gram of protein isn't four calories i never say that but when people overeat protein like okay let's say two situations two thousand calories um one individual uh eats uh like 150 grams of protein and then carbs and fat to hit 2 000 calories

another person eats 230 grams of protein and then uses carbs and fat to hit 2,000 calories. Another person eats 230 grams of protein and then uses carbs and fat to fill in to get to 2,000 calories. The person that was eating more protein is gonna have, like, that'll have a better effect on their body composition, meaning the amount of fat and muscle that they hold than the person that was eating less protein.

The person that was eating less protein might tend to hold a little bit more body fat, might not hold on as to as much muscle if, even if they're trying to gain or lose. So we know that the more protein you have in your diet, the more benefits it'll have to you maintaining muscle to you gaining muscle. If you're cutting to you make keeping muscle as you're cutting it.

And if you go over your calories, right, let's say that you're supposed to hit 2000 calories, but you had 2200, uh, and that the extra 200 calories was from protein. Um, yeah, it's still surplus and it will have an effect on the amount of weight you lose, right? But it won't be as negative or won't have as negative effect as if you had 200 extra calories from fat or 200 extra calories from carbs. So I would say that, yeah, it's not as risky. It's not as detrimental. But if you're trying to stick to a certain amount of calories because you're dropping a certain way, it's not something that you want to always be like ah i can go over on protein it's okay if i it's okay if i eat like 200 more

calories of protein it's just protein because that's still like it there's still the the aspect of um gluconeogenesis or whatever so it'll still be shuttled right um just something you want to think about it's still um you, when you eat more protein, I would say the biggest problem wouldn't necessarily be the gluconeogenesis. I think the main problem would just be that you're most likely to get something else with that because it's hard to, it's kind of hard to just separate out protein a hundred percent. But if you could, you know,

what's been recommended to me before is like, you know, eat like tilapia or eat you could, you know, what's been recommended to me before is like, you know, eat like tilapia or eat egg whites, you know, and if you feel like you're still hungry at the end of the day, you know, eat eight egg whites or 10 egg whites or something like that, which can be really difficult to do. And I don't like tilapia. So it's kind of gross. But if I was actually very hungry, maybe I would make the decision to eat it. In your example, you know, there's something else to keep in mind is that calories can be off by quite a bit, you know, in terms of in terms of in terms of the labels and so forth. And it would you know, I would imagine that a New York strip from one company versus New York strip from another company, as we see again with Piedmontese, like how much leaner is that Piedmontese New York strip versus one that you're getting in a restaurant that they're dumping a bunch of oil on. So

sometimes it's hard to equate for some of that, but the, the difference in calories of 230 grams of protein versus 150 grams of protein, it's only 320 grams. So if you were to overeat on protein, like if you were to eat, um, let's just say in that case, it's, it's more than 50 grams, but 50 grams of protein is, is, uh, probably like maybe two good size chicken breasts or, or, or one, maybe one and a half, you know, depending on how big the chicken breast is. That's, that's a good amount of food, you know. So if you were to think, okay, anytime I'm in a jam and anytime I just get really hungry, I'm going to eat about 40 or 50 grams extra of protein.

Well, 50 grams extra protein would only equate to like 200 grams. And then everybody already knows that calories uh, calories are, are massively, uh, off, uh, due to the food labels can be off quite a bit. And then just our own tracking from time to time can get thrown off. Maybe there was, you know, maybe there was some, maybe somebody gave you a Coke instead of a diet Coke when you went through a drive-through or something like that. I mean, there's, there's always going to be some fallibility with it. And I would think that, you know, a hundred calories, 200 calories, uh, is not going to probably be, uh, detrimental, but almost all the evidence. And you never want to go based off of, uh, one person's research or one person's information.

But even when you listen to Lane Norton, he does talk a lot about, Hey, when proteins equated for, you know, calories always matter, you know? And then it's like, well, what does that mean? You know, he, and I'll say fiber protein and fiber protein and fiber equated for, it always comes down to calories. You have to be in a caloric deficit. Meaning that you need to get enough protein, right? Correct. Correct. And also I think that you could, a lot of research will also show that when you go 5%, 10%, 15% above what you may need from a protein perspective. in grams of protein, you know, you weigh 200 pounds, you have 200 grams of protein.

If you increase that by 10%, 15% and so forth, there hasn't been an increase in body weight gain. Again, you would have to make sure that if you're to try some of these tricks and try some of these things, that you're only mainly getting protein, that you're not going over on something. You're not dumping barbecue sauce on your chicken breast or you're not having a chicken thigh and counting as a chicken breast or something like that. So you, you still want to be precise and you still want to really pay attention to it. But if you're going to overeat on anything,

go ahead and overeat on some greens. Again, making sure there's not tons of dressing on there and things like that or overeat on protein but the real message of all this is in the long run you won't have a problem with overeating at all anyway especially when you start to incorporate a little bit of intermittent fasting i think can go a long way um and when i say a little bit i mean maybe you just push your breakfast back by two hours at first, you know, and then you can start to getting into a tougher discipline at some other time. Uh, but when you start to do that and when you start to eat, when you eat protein every

single day at a large amount, uh, it's kind of a job, you know, you start eating 200, 250, 300 grams of protein every day your hunger will be driven down over a period of time just to uh to i don't know maybe spark up a little little argument if um if the food labels are inaccurate what can somebody do who's like fairly new what can somebody do to make sure that they are staying within a caloric deficit or you know just staying on track if they're like oh well this label is not correct uh maybe i can eat a little bit more obviously that's that's definitely the wrong way to go but like i mean can they just do do their best and then follow the scale and go off of that? Or is there something better that they can do? Well, somebody just needs to tweak.

So you just need to kind of tweak your own caloric demand for yourself. So you might try to eat 2,000 calories a day for a while and then it's not working. Well, a way to see that it's not working is to weigh yourself. Right. So when you weigh yourself, you're like, well, something's off. Could be something that you order from a restaurant or could be something somewhere. Then you're going to have to tweak it and adjust moving it downward just because, you know, I, I personally think that the way that we, the way that we came up with calories, I think, I think the whole thing is fucked personally. Like,

I don't like the way that we like light something on fire in a box and then equate it. I know we have different measures of it. Now things have gotten a little more advanced and then we're just like, yeah, that's probably the way it works in your body. Like I can't, for me personally, I can't grasp that. And I can't even possibly fathom that it would be similar for people. So, you know, from one person to another, I would imagine that I, I assimilate fat, protein, and carbohydrates slightly differently than you guys, but it's probably very marginal, but just because I don't like the concept doesn't mean that it can't be

effective. It's the only measure that we have. We don't have any other way to like track it. So I would say that you can still, you would still want to track it and you still want to pay attention to it just because the food labels might not be super accurate all the time doesn't mean you just dismiss the whole thing i'm also i also recognize that tracking calories works so regardless of my own belief or my own uh feelings towards it that doesn't really matter like it can it assist somebody yeah certainly it it assists a lot of people.

And I would even go as far to say the people that are in the best shape in the world, a lot of them track. That doesn't mean necessarily that it's the greatest method ever either, but there's a lot of empirical evidence. You look at guys like Mike O'Hearn and a lot of these guys that are stepping on stage. Mike O'Hearn and a lot of these guys that are stepping on stage, I think it would probably be, I actually, you would, you would find a few people that are pros that maybe don't track. But I think it would be really, really rare professional bodybuilders or professional fitness people. So tracking it is effective and it does, it does work really well. I just think it's good to know that it's good to know that the food labels can be messed up, and then that way you can adjust accordingly.

But most of the things that are packaged and most of the things that have food labels are things that you really shouldn't be eating anyway. For example, when you go to buy a stock of corn or you go to buy vegetables, they're not packaged anything. There's no food label to them. When you go to buy meat at the store, kind of now they're shrink wrapped and they got, but you get stuff from a butcher and there's no label on it. Yeah. And I just wanted to bring up a tip that I got from our boy Scott from Carnivore Cast. I was on his podcast and I was just telling him like, dude, like, yeah, I haven't had ground beef in forever.

Cause it's so fat. Like there's so much fat content in there. And he's like, well, depending on what you make, you can really cut what the label says in half because you cook off the fat. And I'm like, and see my, can I do this? And he's like, well, you know, just, let's just, I was on a cut. So he's like, let's just stick with what the labels say. Like, let's not go, you know, too crazy.

But when I heard that, I'm like, damn, so you're telling me, you know, this, uh, this 96 four is actually 98 too. And I'm like, Oh, we might have some fun this weekend. So I mean, just little things like that, right? Like the labels do the best that they can and that's what we have. But right. You know, it's not going to be to a t exactly what uh what we're what we're getting out of it you know one thing to think about is that it's definitely like when

you're tracking something and you say it's 2200 calories it could have been 2270 it could have been 2310 you know but the thing is it's like if you're keeping your food relatively consistent, not meaning that you're eating the... Yeah, actually, if you don't have 30, 40 different food variables coming into your diet at any given time, then it's very easy to make change off of that wrong variable. Just like when people are tracking the amount of calories that they burn on a treadmill. But we know it's wrong. We know that, you know, the treadmill saying you're burning what 400 calories that might not be 400. But if that's the measurements you go off of, and you make changes to that over time, you're like, okay, let me just bump this up to 800 calories on this treadmill and the thousand calories on this treadmill, then you're still

going to be seeing change in the direction you want to go to, even though the measurement isn't perfect. So it's, that's something to think about, even though like it's, it's wrong, we can take out those variables. And then another thing, another thing to try and do is, um, I think this especially applies to fatty cuts of meat from butchers or, or from places like Costco. Uh. If you're dieting, okay, if you're dieting, it's a good idea to overestimate the typical amount of fat that's on that meat. So my fitness pal may say that like four ounces has X amount of protein and X amount of fat, right? It might be a good idea to add in maybe five to eight more grams of fat on top of that, on top of that measurement. Especially if you see that it's super marbled,

you want to add in some extra fat on top of what the tracker says, just because you're probably getting in some extra anyway. And it just shows how much wrong this can be. And it also shows why bodybuilders tend to eat chicken breast, tilapia, very lean cuts of meat, because it takes out those, those, the variables of having different amounts of fat marveling on all these different cuts of meat. Also, um, you know, there's reasons why bodybuilders don't eat like protein bars and stuff like that as they're prepping for a show. Um, those are things you're going to want to be really cautious of because why, why in the world would a company, uh, that has like 50% play with their food label, you know, why wouldn't they say they only have

eight grams of fat, uh, when they can, when they can say that, uh, rather than saying they got 12, you know, so that's something to really, uh, pay attention to. when they can say that, uh, rather than saying they got 12, you know, so that's something to really, uh, pay attention to. If your protein bar says, you know, 200 calories, I would just maybe slap another 20 to 50 calories on there at least. Uh, just so, just so you have that safety net just so, and you know, you'll know, like if you're, if you're really getting really wild with, uh with these estimations and your calories are super low, you'll, you'll feel it. You know, you'll, you'll feel it. You'll know that you needed to bring them back up.

And I think that's something that can't escape you. You can't, it's great to develop these disciplines and it's great to integrate these things, but you don't want to be too crazy about it because you don't want to end up with kind of like an eating disorder. You don't want to think like, oh, I can't have that. I can't. I think it's healthy. I love some of the principles of flexible dieting. I love the idea of, yeah, you can eat anything as long as you pay attention to what you're

eating. As long as you track it, then you can eat anything. I like some of that idea. I like some of that concept. And I think that a lot of times we get so caught up in it that we're thinking, oh, these carbs are going to make me fat. Or if I eat this extra fat, I heard that, uh, dietary fat, you know, can lead to accumulation of body fat easier than anything else. So every single thing that I eat can't have any fat in it. Well, if you start to cut your fat way down, you're going to start to have hormonal issues. Your performance in the gym is not going to be good. Your performance in the bedroom is going to suck.

You're really falling apart and you might have developed a nice six pack, but you're kind of falling apart from the, from the inside out. So I think you need to just try to have a, a healthy understanding of that. You need to get really good solid nutrition every single day. And as you guys know, and everyone listening, I'm still fairly early in this, this fitness journey. And that's, that's my problem right now is getting in enough fat, you know,

because I look at the fat and I'm like, Oh man, that's, that's going to be nine calories. And then like, i don't want to eat certain foods and then i'm at the end of the day i'm like dude i still need you know 20 to 30 grams of fat before i even hit 15 grams and i talked to ncmo about it he's like dude we gotta get your fat up and yeah this whole week has been tough i've been tired uh i haven't been like have too much drive to get up. I still do it, but man, I can feel a huge difference. What kind of stuff have you been eating? What kind of stuff are you like cooking? So again, like I've given a huge shout out plenty of times on the podcast, but I eat a lot of stuff from Remington James cookbook. So a lot of high

protein, moderate to high carb, low fat foods. So like the French toast that I'm going to have today has, I believe something like 50 grams of protein. Uh, I'll have to check the carbs, but only like eight grams of fat, you know? And so that, that, that meal right there is, it's close to 400 calories or if it might be a little bit over. So in a day where I'm going to have 1,800 calories, that takes out a decent chunk. So here's a real easy tip for you. So cooking French toast requires your pan to not get sticky. Correct.

So what I would say is maybe take about a piece or two of bacon, cut them in half. And for every piece of French toast that you use, put down half a slice of bacon to get the pan, get some fat in the pan. Your fucking French toast will taste amazing. The bacon will taste and you'll have, I mean,

how many pieces, how much grams of fat is in like a piece of bacon or two, you know, it's, it's, it's very, very, uh,

it's very modest, you know? And like, I would say, fuck using these sprays and stuff. They all have calories in them anyway. Those things are just a total scam. Take butter and just, you know, if you don't want to do the bacon trick, take butter and just lube up the thing with, uh, uh, butter, butter, you know, butter per, uh, serving has like, you know, five grams of fat or something. So if you do that two, three times a day, then you're meeting your fat requirements. Olive oil and stuff like that works pretty good.

But I'd rather have the taste and the flavor of some bacon in there. You know, I do that all the time with my kids' eggs and stuff. They're always like, your eggs taste so much better than everybody else's eggs. And it's like this little trick like that adds some salt and adds some fat to it. And that might be a good thing for you to give a try to. Yeah. And like I said, still learning. So these are just some of the bumps in the road that I've been experiencing.

So it's cool to share it on a platform like this. But yeah, I have thought about using butters. But again, it just goes back to like, oh, but then how am I going to track X amount? Like, is it one serving for the whole thing? Like, you know, but then again, I'll do the spray and, you know, it's like, how many seconds was that? Was that two whole seconds? I haven't gotten that crazy, but you know, like I kind of play with myself like in my head. I pretend to be like that. You play with yourself. Yes, buddy. I'll pretend to be like the crazy neurotic, like real, like down to the T number of like calories.

And then I'm like, OK, don't be that guy. But do I want to be more that guy or this other guy that just throwing butter and everything, you know? So I have to find the right balance. Um, and then again, so like the scale has, I've only gained two full pounds since the photo shoot that happened. That was this week, right? I believe it was this week. So, you know, kind of letting loose on the diet. I haven't gained much of anything. So I think I, I just, I have a little bit of wiggle room there more than I thought, um, talking to Nsema, you know, I'm like, Hey, if, if I was on this many calories

for this whole cut, does that mean this many calories would be maintenance? And this is a surplus. And in his opinion, I was pretty close, but obviously we're going to, um, we're going to mess with it and see exactly what happens in about a week or two yeah i think uh one big thing is remembering that right now the reason you're tracking is ideally like some people track all the time some people are gonna track forever but i think the goal is to get to a point where you're not tracking anything you know what i mean because i remember there was a time that i used to use those sprays and I used to like, I was the same way. Like I was having problems hitting 50 or 60, not 50, 60 grams of fat.

I was actually like, at the end of the day, I had like 15 grams of fat left. I was like, dang, you know, because my diet was kind of similar to the stuff that you're doing right now. I was trying to have a lot of fun with my carbs, pancakes, etc. I'm happy I don't do that anymore. But again, the whole reason you're using some tracking right now is so that you can just find a way to get out of that when you're not dieting. I think for some people, when they're trying to get to their goal body, there is some anxiety and not knowing exactly how much is like tracking exactly what's going into their body while they're trying to cut down. It's very possible to do it without tracking

anything by just having structured meals. Like you have this meal this time, this meal this time, and then over time you take away a cup of rice or you you take away some of the fat you you use in some of your food and you slowly trickle it down you can do it that way um but you know if you if you track it you know it can make it easier in terms of trending downwards yeah And I think my issue, sorry, Mark, like, so like today I'm going to hang out with family. It's a, it's Papa Saragosa's birthday. I think he's like 70. So happy birthday, dad. Um, yeah, I know. Right. Uh, so when I do that and I'm like, I'm not going to track like, uh, you know, my mom texts me, she's like, Hey, what can you eat? And so I'm like, uh,

just make chicken and I'll figure it out from there. But what I'll end up doing is like, oh shit, dude, my mom's rice is better than anything on the planet. I'm going to have some. So, what I'll end up doing, which is a huge mistake in my opinion, is I'll overestimate everything and I'll under eat. And then when I get home, I'm like, dude, I'm pretty like I'm ravenously hungry. And thankfully, I have some good control to where I like I don't start like dipping into the peanut butter or like, you know, I don't go for sweets, but I will under eat. And that's not a good place to be because then the next day I wake up feeling terrible. And then I'll probably end up eating, eating you know either over my my my calories or i just won't perform well um what time is the party by the way uh it's supposed to be at 12

but i'm gonna i'm always late like so okay i'll be late i was just curious did you eat this morning yeah yeah i had i i i'm trying to not not try I'm trying out what it's like to not fast on the weekends just to see how I feel. So I just, I just had a gigantic shake this morning. Okay. Yeah. It's funny. I think there's like, yeah. No, I was gonna say 325 calories if anyone's wondering. i think it's funny there's like there's there's two ways of approaching parties i think mark you like mark has mentioned protein leveraging and like you just did you ate a big old chicken breast before you went out with your family so you could abstain and i'm going to party up i'm a fast the fuck like i'm a fast for a few hours before that i'm gonna go and i'm gonna enjoy some food i'm not gonna eat like an asshole but i'm gonna enjoy some food so it's funny how like there's two ways of it i guess attaining the same thing uh being satiated so that you don't eat

or being fast enough so that if you eat it's not you know you don't you don't go crazy but yeah well imagine if uh the the uh party that you went to was kind of the only food you ate for the day, or you were like, if I'm still hungry later today, I'll just eat a steak. And it's like, whatever you did at the party, like, hopefully you didn't go too crazy. But you maybe did enjoy a couple things from Mama. I used to eat a little bit similar to Andrew, too. I found a diet by Dr. Barry Sears called the zone diet like a long time ago. And at the time, you know, all I kind of knew was I just knew a little

bit about like bodybuilding diets, but whenever I would read about a bodybuilding diet, I was always like, there's just no fat in these diets. Like they're not fun. I would try them and I was young. So, and I just wasn't, I wasn't a bodybuilder. I was a power lifter. And so I'd eat like chicken and rice for a few days in a row and I just didn't dig it. And so that's when I started getting rid of carbs and so on. Then I heard about the zone diet and I was like, oh, that sounds pretty reasonable. You have, you know, you have a moderate amount of fat and a moderate amount of carbs and you have a good amount of protein. I'm like, I'll try that. And so I used to track a lot of stuff and I used to pay attention to a lot of

stuff. And I was like, you know, this tortilla has this amount of carbs. And just for me personally, I kind of found it was enjoyable. I did like the foods that I ate pancakes. I'd eat French toast that had like more egg whites in it and, you know, some sort of weird grain, fancy toast or whatever. But, you know, I did that for a while and I just, uh, I reverted back to just eating like meat, you know, cause like eating meat was just, it was, it was easier for me in a way. And it took a lot less time consuming. And so, and I was like, I don't really like tracking. I don't like weighing stuff.

I do have a decent idea of like approximately how much energy, how many calories are in some of these things. And I'm just not going to really sweat it anymore. And so I went back to kind of eating the way that I did. I find it interesting though, that a lot of people will say, you know, Oh, the way that Andrew's eating is not sustainable because he's got to count everything and he needs a food they think it's dope and they think it's fun, they're going to fucking continue to do it. They'll continue. You know, there's when you think about someone like Cam Haines, he runs a marathon. Oh, Jesus.

For lunch. That's not sustainable. That's what he eats for lunch is a marathon. You know, he goes and runs a fucking marathon. So like you can't really just pass that judgment on to other people. You know, oh, doing jujitsu for four or five hours a day is not sustainable. It's like, well, yeah, it's not sustainable to you, but I enjoy it so much. You know, going to the gym for two hours, not sustainable or powerlifting is not sustainable.

I've been powerlifting since I was 12. I still do the movements. I'm not as strong as I used to be, but I, I'm still doing 31 years later, you know? And so I don't really like when, when people, uh, when people make those statements, but I, I think what, what ultimately you're trying to do is you're trying to make things simpler for yourself over a long period of time. So I put together this thing the other day, I actually posted it on IG and it's a, it's a picture. And then it has some dialogue to it. Maybe Andrew, you can share the link on this podcast, but basically I kind of just went over all these different things that you can do that I view as being very, very simple things to implement. Some of them are harder than others, like lifting

for some people that don't enjoy lifting that that would kind of be a tough thing or, or cardio vascular training. Some people don't really enjoy that, but I'll give them to you right here. So, um, keep the cap to help keep your calories low to moderate, you want to occupy your mind. Like what hobbies are you into? What do you enjoy doing? What's something that can pass the time for you? Do you like to play cards? Do you like to do puzzles?

Do you like to write? Do you like to read? Do you like to create music? Do you like to create YouTube content? Anything, whatever it is. What is something that you enjoy doing that can occupy your mind, take up some time. And also maybe it's something that is thoughtful towards you making progress

as a human being. Yeah. Intermittent fasting, you know, intermittent fasting. I don't, unless you have maybe type one diabetes or there could be some circumstances where you wouldn't be able to intermittent fast. But for the most part, I think everyone can utilize a little bit of fasting since a lot of human beings sleep for seven to nine hours a day and they have fasting through the night. So can you implement some intermittent fasting, double bicep, get into a double bicep, bring them up. There we go. 22 inch, 22 inch guns. After intermittent fasting, we got walking. You know, any of these things, if you can keep some of these things in your life for as long as you possibly can, like I've been walking for the last seven years and, uh, there's almost always at least one walk every single day. bike. Maybe you enjoy going on a skateboard. Maybe you like roller skates, but find something.

Cardiovascular training. This is just purely going on some sort of, you know, cardio mission where your heart rate is above 125 for 20, 30 minutes. I think every human being is, most human beings are capable of doing something that is of that nature. Maybe that's a hike. Again, you could find, maybe you like to play tennis or maybe you like to, you know, do a sport that would keep your heart rate elevated for that length of time or just get on some sort of machine at the gym. Lifting, you know, is obviously huge because we need to gain, you know, gaining muscle, having muscle, maintaining muscle as we get older will be really advantageous towards you being able to burn calories, um, for you to help regulate your blood sugar, uh, for you to stay strong going into, uh, being older protein leveraging, trying to up your protein percentage. So protein leveraging isn't necessarily about eating 400 grams of protein.

It's about having a higher percentage of protein. So because if you eat 400 grams of protein and 400 grams of fat, then you might have missed, you might have kind of missed, you know, why we're doing it. Because if you ate 400 grams of protein, 400 grams of fat and 200 grams of carbs, you possibly overate and ended up in the same category as everybody else where you're probably just going to get fatter. So just increasing the overall protein percentage that you're eating. If I was to estimate where mine's at, it's probably more like 50% or 60%. But if you can get to about 30%, I think that would be reasonable.

Eat fiber. Everyone, I think, would be reasonable. Eat fiber. You know, everyone I think can eat fiber. Gum. I think chewing gum is sometimes like a little distraction away from eating because you got something else in your mouth that's not food. So if you get in your car and you have a tendency to want to eat in your car, you have a tendency to want to eat when you're in front of a screen, sit down and watch a movie. Maybe some chewing gum can help pass the time. Maybe you can get some low-calorie popcorn to pass the time. It might be another trick because that's going to add fiber to your diet.

Fiber also, just back to fiber for a second, will also help keep you full. And then along the line of gum, Andrew's been using gums in his uh protein shakes to help thicken them up there's different types of gum that you can get there's uh xanthan gum right and uh yes our gum i believe yep those are the two that uh recommended protein shakes uh low fat um cottage cheese low fat yogurt um that doesn't have any extra sugar and then you got diet drinks bone broth coffee tea and on top of making sure that you're getting in your macronutrients make sure you're getting in your micronutrients so i think these are all like those those things like i do realize that like walking or lifting and cardio and some of the things are, they have a little bit more difficulty level to them if you don't have a rhythm with them, if you've never done them before.

But everything on this list, I think is, I think it's a softball. I think it's an underhand pitch. And I think you can hit that bitch out of the park because I just, I think they're so simple that they can be repeatable. And when you find things that are simple and repeatable, they can become part of your habits. And then they become part of your character. Then people are like, oh, there's the motherfucker that lifts all the time. There's the dude who's got, who's shredded all the time. There's the guy who's always in good shape.

Now it's, now when people talk about you, they're not like, oh, there's, that's the, I know him. He's the fat guy. You know, now when people talk about you or he's the skinny guy, oh, I know the guy he's real, real skinny, right? No, you don't want people to say that. You want people to say, that's the guy with the huge triceps, right? That's how you want to be remembered. So I think those are all things that are, you know, and maybe I'm just crazy because I've been doing this for a long time, but I don't think those things are that hard to, uh, uh, start to incorporate. Yeah, no, I agree. The funny thing though, when you say that is that I can kind of think about,

um, you know, when I was first starting all of this, if you gave me that list, my immediate thing would be like well how much of that and how much of that how much of that how many grams that how do i calculate like the i think um what i was thinking about this when one of you guys said something it's like i think andrew you mentioned something about asking a question and someone being really pumped to answer well there are certain situations where i've asked a question i could tell somebody was frustrated with me because they're like well you should just know like like that should be understood but the thing is is like when when you well like if you're in a situation like mark um and me and this dieting thing you just understand there's certain things

that are kind of second nature at this point um certain things do seem like they just should it's it's really just that simple but when you don't know much about it there's like this plethora of things of things that we don't think matters but does matter to other people or they think it matters you guys get what i'm saying yeah it can be a it can be a block you Oh, I don't really know how many times to walk, you know, per, you know, per day. And so I would, I mean, I can just tell people flat out, you know, walk twice a day, uh, lift three times a week, do cardio three times a week. You know, those would be places where I would, I would try to, uh, I would try to start. And if you miss your mark a little bit, it's okay, you know, but just

strive for that, aim towards that, work your best to, to get, to do that. Fit it in your life. I think that's one thing where, um, uh, if, if you just understand that, that's what you got to do, it, things can be a lot simpler because a lot of people are like, how many days should I lift or what's my program look my program look like? Or yeah, like how much should I walk? Well, how much can you walk? You know, how many days a week can you lift with your job and your responsibilities? How many days can you fit in? Can you fit in three days? Can you fit in four days? It's 30 minutes. 30 minutes is okay. It doesn't have to be 90 minutes. Fit in what you can with what you've got. fit in what you can with what you've got.

I noticed for me with lifting that, you know, just this idea of just picking one body part has made it really, really simple. And I think maybe if you're to look at stuff from a more factual standpoint, maybe you don't know the facts, maybe that's part of the problem. But if you just look at resistance training from the perspective of, I just need to figure out a way to overload my muscles for today. It's like, that sounds pretty simple. Like just imagine if you, if you picked up a, a set of dumbbells, pick up 30 pound dumbbells and you just walk back and forth in your backyard with them. Uh, maybe you set a, uh, a timer on your watch or your phone and you go for 12 minutes and you, you know, go every minute on the minute or whatever your body would be able to do.

That would be a good form of resistance training. You're doing, you're carrying some weight. It's in your hands. It's in your forearms. It you're carrying some weight. It's in your hands. It's in your forearms. It's in your biceps. It's in your traps. You have your legs moving as you're walking. So there's, there's just a lot of ways to get this stuff done. If you, um, enjoy a lot of movement rather than just lifting, well, maybe you can figure out a way to do some curls. And in between the curls, you can do step ups. In between doing dumbbell bench press, you do some step ups or some lunges. Maybe you do some, maybe you only like body weight exercise. So you mess with pull ups and push ups back and forth. I think these are all things that are, you know, if you're already into fitness, they're very, very easy to keep hold of.

But if you're new to it, it can be very, it can just be a real uphill battle just to get going on it. I think what people maybe need to know is that all the stuff that people talk about where they say it makes them feel so good, you might not feel that for a while. It might be a while. It might be weeks, might be months even before you're like, ah, okay, I get it. So that part I think makes things really, really difficult. Even if you go on a walk and you're like, I don't know why I'm walking. Like this is stupid. My feet hurt, my ankle hurts, my knee hurt or whatever. And also like, am I getting that much activity while I'm walking? And it's like, well, not at first, but if you walk every day, you know, you walk 365 days out of the year or even 80% of that, how many calories are you

burning? I mean, I was just thinking about this the other day. We were talking about how much we all love chips and salsa, tortilla chips and salsa, right? And it's like, just imagine if you just never ate them. Like how many calories would that shave off of your life if you never ate them or whatever, you know, whatever little thing that you personally like Doritos or chips, or just imagine if you never had any chips ever in your life, like your life might be more miserable, but, but, um, you know, and I'm not saying I'm not proposing like cut stuff out forever, but what I'm saying is to kind of think about if I can move around quite a bit. And if I can eat food that is, um, that is, uh, low in nutrients and, and, and high in, um, or I'm sorry, low in energy and high in nutrients, then I can be fairly full throughout the day. And I can kind of continue to work on incorporating more movement into my life. And over a period of time, I won't

be as heavy as I once was. Yeah. How crazy would it be if, you know, in a year from now, you lose, I don't know, we'll say five pounds and somebody's like, what did you do differently? I just stopped eating chips. I'm like, what? Like, yeah, it can be that simple. Cause yeah. Yeah. Yeah. I had a friend that switched to a truly, he, he, he drank a lot of beer. Every time he'd fish, he'd drink beer.

And then he switched to a truly, it was like a truly commercial, you know? And, uh, it was really, it was really funny. Cause he's like, it's like, yeah, man. He's like, you know, these are, he's like it's like yeah man he's like you know these are he's like i get made fun of all the time he's like because these might be a little like girly for whatever reason and uh he's like but i switched to that and he's like i lost like 15 pounds and it's great i mean sometimes the smallest thing can uh lead to uh some big progress yeah when when you had mentioned a while back

about like just train one body part, it, it really helped me out because I would get stuck in the, the mindset of like, shit, okay, I have to wake up at like basically three o'clock to do cardio. And then I need enough time to get into the gym. So I'm going to need like an extra two hours because I have to get a good training session in. Whereas now it's like, okay, I got like 45. Yep. I can definitely make it. And you know, I'm just going to blast out like biceps and shoulders or something. Feel good. I got that muscle stimulus that you were talking about, you know, the, you know, just overloading the muscles and yeah, it's been, I've been doing really good at it because I'm not missing any days

anymore because, oh, I don't have enough time to get a good workout. Like, no, now I can just focus on the one, one body part. And it's always going to be fun because, you know, when you have the, like a full body workout, you just hate it. Cause the whole time you're like, oh, I'm like halfway through the warmup and I'm already dead. Whereas now it's like, I'm going to just kill my quads and, you know, do some squats or something. And it's like, you get out of there with a solid pump and you're just like, yeah, let's kill the day now. You know, it's, it's fun. So I appreciate

that, um, you know, a little advice there because it's helped me a lot just in this past like month. That's great. Yeah. For all of you guys that, um, you know, you're, you're, you're trying to figure out what to do in the gym and you're like, you guys are telling me to just do my arms, but I don't know what to do with my arms. Honestly, there are a lot of really good programs on the internet. There's a lot of like, and that'll lay out everything you need to do every single day of training. 531 is there. There's a bunch of programs on bodybuilding.com that are actually pretty good programs. Um, just, just, I know since there's so many options, it can be overwhelming because then

you're like, well, which one do I do? Which one do I choose? Honestly, just choose one that looks good to you and just move forward with it. It's, it's really that simple. I mean, it'll have you progressing the same way. I mean, it's, it's just choose one and go yeah don't don't get into the paralysis by analysis deal here yeah you can have a lot of fun with that yeah trying different things and you can even try markbell.com free seven day trial yeah yeah yeah you can try that one for absolutely free and uh

so this will be out on monday So I believe tomorrow, might be tomorrow, sometime this week, we're going to be live with Kelly Sturette on markbell.com. So if you want to check that out, it's like full exclusive content. You're not going to see it anywhere else. Head over to markbell.com, register for your free seven days, and then you guys will get an awesome webinar live with Kelly Sturette. It's been a lot of fun. We had Ed Cohn on last week where Jesse Burdick is asking him a bunch of questions. Mark popped in for a second, and we got the most amazing poop story I've ever heard from Ed Cohn.

It was insane. If you guys do sign up for the free trial, please check out all this stuff, but I'm not sure if it'll even be available yet. Probably not. But yeah, a lot of, a lot of fun stuff. There's more than just like a training program on there. So I highly recommend you guys poke around a little, a little bit, but just like in SEMA said, you know, you're going to learn, uh, pretty much everything you need there. And you know, yeah, there's not just like powerlifting, there's bodybuilding that you

can actually train with Team Super Training. So there's a lot of different options there to find exactly what fits you. eradicate from their brain is, is the can'ts. You know, I think we all have a tendency to say it. And we all we know that we shouldn't be talking in that way. But I think what happens sometimes is I know, I guess I'll speak for myself is that I know that I shouldn't have that mindset. I know that I shouldn't, I know that can'ts are not great for me to use, but when it comes to certain maybe weaknesses that I have, um, I will still allow myself to use them, which isn't great. Like I, I think that you should always try to find a way around the can'ts of life, you know, uh, maybe, maybe you're like not that good at something yet, but that's a different way of wording things.

Um, your language matters. The way that you discuss stuff matters. Like I'll give you an example, um, on our website, markbellslingshot.com instead of, uh, it's saying outlet, we're changing it to say stuff that we don't make anymore right like stuff that we're not going to renew stuff that we're not going to continue to make that makes and now you're like oh shit like this is i i like some of these older items man these are classic these are unique right and so it changes the way that you think about it and so chance and the word hard is something that i try except for with my penis the word hard is

something that i try i try to eliminate um because i don't really think that things are that hard you know they have a difficulty level to them you know they are their new concepts their new ideas um imagine if you're going to go into a course of algebra and you haven't looked at math in a long time yeah you can view that as being hard but just imagine if you had an option to go into this other class and get brought up to speed on stuff. Well, now it sounds a lot less intimidating and you're like, yeah, I could probably sit in that class and I can learn something. I don't know if I'm going to like understand all of it, but I can learn something. And so I talked about this on my Twitter and I basically said, you know,

just because the effort is exponentially more than you've done before, doesn't set, doesn't necessarily make it hard, you know? So just because something takes an extra push because, and I have proof of this, it's not hard for other people, you know, like dunking a basketball from the free throw line that looks like a crazy feat, but there's people who have done it before, right? There's people that can, there's people that can do these things or even just dunking a basketball period. It looks to be difficult. It's like, man, you must have a really good strength to body weight ratio.

Maybe you need to be tall. You know, it requires a good vertical leap. You need to be athletic. You probably need to be lean because if you're heavy, then it's probably harder to jump as high and so forth, right? But just because the effort that you have to put in needs to be organized and just because the effort that you're putting in is more work than you've done before, that doesn't really mean, I think the word, I think the word hard can be negative. It doesn't have to be a negative word, but I think that a lot of times when we say, oh, but that's really hard, then we're excusing, we're kind of excusing the reason on, okay, well, because it's so hard and we're not

going to really mess with it. You know what I mean? You're kind of like dismissing it. And so for myself, I've tried to eliminate that. And I try to break things down into smaller jobs or break things down into, just like the guy said about ounces, like I don't focus on pounds, I lose ounces and the pounds will follow because maybe he found it in his own mind. Maybe he made up that that's too difficult for him to lose pounds. And so he chopped it down into smaller pieces and smaller parts. Yeah.

Powerful stuff. Yeah. That makes a lot of sense. One thing that I was going to mention is going back to what we were talking about at the beginning a little bit in terms of starting like starting something it might be necessary to because sometimes it is necessary to go in and be a little bit conservative so you know maybe you should start off with two days a week of training in the gym. But I think also for sometimes it is

necessary to just, you know, go, go to the other side, you know, a little bit first, so you can find your way to the middle. I find that maybe in working out isn't the side to do that with. But maybe your diet is the side to do that with, but maybe your diet is the side to do that with, uh, your diets, the place where you don't just take out a few things. You take out a lot of things that aren't serving you right now that maybe you can't control well. Like you don't do well with carbohydrates.

You go cold Turkey off of that for a little bit. Uh, and you know, you know, I've always been in favor of, you know, having a little bit here and there, but maybe you just get rid of everything that's a trigger for you. You go hard one way, all right? And you do that for a while so that you can then slowly bring yourself back to the middle. Sometimes it's okay to do that. And sometimes it's necessary because I always talk, I mean, I always mention, you know, it's a good idea to ease yourself into things, But it is sometimes a really good idea to go all, could just go all to the left side and then come back.

Like with alcohol, that's something else. You know, if you find that you're drinking too much, you could do the truly thing like this guy did. He lost 15 pounds. That's pretty amazing. But maybe, maybe you just stop drinking for a few weeks. You know, maybe you're noticing that when you drink, you don't make great decisions. It causes you to overeat. It causes you to feel like crap for a few

days. Maybe you just don't drink anymore for a while. And then later on, you can then decide, is this a good thing for me to bring back? Sometimes it's necessary and even easier to do that than trying to do little things here and there and dip your toe in. Sometimes you just got to jump. Yeah, I think so. And I think with fasting is a good example because it's, um, the rules are very clear. Like I'm just not going to eat and you draw a line in the sand and you're like, this is the side I'm going to be on. Like, I'm just, I'm just not eating. And so I agree with you. And I think that, um, I can't really recall what it was like to be anything different than what I am right now, especially, but, um, I would say that that might, what you're describing, uh, may be more beneficial

to people that have had a little bit of practice with discipline, especially as it pertains to whatever it is that we're talking, if we're talking about diet, and somebody has a previous history of they've lost 20 pounds before, then I would agree 100%. And I don't even think it's a bad idea for a newbie, but I don't remember what that was like to be, you know, new to some of this since I've been doing some of this stuff for so long. But I do know that success breeds success. You know, for every step forward that you take, it starts to feel like you get propelled forward,

almost like you get slingshotted forward. get propelled forward, almost, uh, almost like you get slingshotted forward, you know, like in the, uh, in space, they'll use slingshot propulsion to propel them around like the moon or propel them around something, uh, to, to kind of, uh, keep pushing them forward. And I feel like when you get momentum and you start telling people or people just know that you don't participate in certain things, you don't do some of these things that maybe your relatives engage in and stuff, then you're kind of known for being that way. And it actually makes everything easier. And then you feel in your brain, you know, I've heard other people kind of refer to it this way, too. You feel locked in. And you all of a sudden feel really comfortable and really at peace

with that. And your wife knows you're that way or significant other knows you're that way. Your kids know that you're that way. And then if you do eat like pizza or something, that's so uncommon for you that they're like, everyone makes a deal of it rather than people making a deal of you, uh, you know, opening up a thing as Tupperware and eating a, you know, eating a piece of steak or something. So I think that that is an excellent point that you brought up. Yeah. Couldn't agree more. I mean, I said it earlier, my mom texts me to make sure what diet I'm on right now, you know, cause I have done like

a high fat, I've done low fat, whatever. So, yeah, getting the momentum does feel pretty damn awesome. And, yeah, just her knowing that. Like somebody who has never cared about my diet ever, but she sees me enough with dealing with like, oh, shit, I can have that, I cannot have that, whatever. So that feels good, and you're right on point. This is a really interesting thing that i was reading the other day and it said uh self-discipline is a patch for being conflicted about what you want to do

so these things are really important to kind of think about when you're trying to have quote-unquote trying to have self-discipline and you're trying to police yourself into doing something, it shouldn't be that hard. You know, if it is that hard, it means there's a conflict there. Something else is pulling at you.

And if it's, whether it's nutrition or getting on point with exercise, there, there could be some interruption from it could be something that happened a long time ago. You could have childhood trauma or something like that, or it could just be just the fact that you just love food, you know, but you're conflicted between the two. You're conflicted between, you know, being Stone Cold Steve Austin and flipping people off and just enjoying a bunch of beer versus being a handsome motherfucker like The Rock, you know, being stone cold Steve Austin and flipping people off and just enjoying a bunch of beer versus being a handsome motherfucker like The Rock, you know, and you kind of, you're like, oh, dude, I should be able to like, just drink some beer and kick some ass, you know, but you're

conflicted and you go back and forth in your own head. And I think, you know, oftentimes we view these people that are really successful, um, as having this discipline to really force themselves to do stuff that they don't want to do. But the truth is, if you really didn't want to do it, you probably would be so conflicted that you just wouldn't do it. So there needs, you know, this is, um, Tony Robbins type of shit, like where you need that pull, not a push. You know, if you're always pushing, pushing, pushing, you're, you're just gonna, you're gonna run out of energy. It'd be like pushing, you know, your car up a hill.

Yeah. Maybe you can get it going a little bit, especially you got a couple people, but eventually even those couple of people are going to get tired. You're going to get tired of that push. You need something that's, uh, that's pulling you towards the goal. And then there just won't be any trying, you'll just be doing because you're, you're propelled towards it. So I think those are all things to really, and, and, you know, I guess the other thing is really just, just try your best not to be, not to turn any of it into anything negative,

you know, very very positive with yourself um you start beating yourself up thinking that you're fat or thinking that you don't look the way you want you're not as strong as you want to be or whatever or you're you're too skinny whatever this dialogue is that you have in your head you want to say like hey i've been doing better you know i'm better than I was three weeks ago. Like I'm better off now than I was. Or even if you slipped up quite a bit and you gain some weight back and stuff like that, are you still working towards it? Have you dedicated yourself to some of the plan?

And yes, maybe you fell off a little bit and maybe you have screwed up. Yes, maybe you fell off a little bit and maybe you have screwed up, but these are all just detours and try to just be super positive with figuring out a way of focusing in on the facts. And how do I get back on track? How do I get back to what I was doing? You know, it's funny. I was talking to a friend about this yesterday and he had like the best analogy. about this yesterday and he had like the the best analogy i was like that's that's that makes so much sense because the way to get pulled towards something is by having a clear idea of what you like a very very vivid idea of what you what you want or what you want to be able to achieve whether it's dieting and you want to get to this weight and you want to be able to be

happy set of habits and be this healthy you want to have some detail of what that's like right and uh he was saying that you know people go to starbucks and they they have their drink and they know how many pumps of sugar-free caramel and how many this and that and all these details of what they want in this absolute this drink that means nothing and when it doesn't go right they're irate they're pissed like you didn't put enough pumps of coconut in here i can feel it right but when it comes to what you want and what you're trying to achieve in your life you're so vague you know there's so much there's so many unknowns and you don't really put that much thought into it you don't put that much detail into what you got to do and what you want. But that's where you, that's, that's where you got

to put detail into it, into your, into your goals so that you're then being pulled towards them. And it's not, you're pushing towards this idea, this random idea of something that you think you want to be able to do. It's towards this thing that you are driven to try to achieve. So. I think discipline is a little bit less about discipline and it's more about probably being less conflicted with being what you used to be. So it just, it appears to be this great discipline that somebody has that runs, you know,

20 miles every day, but it's not, it doesn't feel like a discipline to them because they're less conflicted about it because it's what they love. They love to do it. You know, it's, and whenever I hear somebody tell me, uh, that they really enjoy doing something, I get so happy, you know, like they, somebody tells me they love playing the piano or, or their kid loves to bake or their, uh, you know, somebody likes to do, somebody just really gets a lot of enjoyment out of, it could be anything.

They get a lot of enjoyment out of riding their bike or something. I just think that that is so cool because I think that that is a key factor of life is just like, what are you interested in? What do you really like? What do you really enjoy now to tie that into this, you're going to have to try different diets. You're going to have to try different training protocols. You're going to have to try a bunch of different things until you land on the thing that feels like it's fitting into your life and suiting you the best. You feel the most comfortable with it. And it's okay for those things to change too. Like my diet changes all the time. I'll probably go through another period of time where I do keto. I'll go through another period

of time where I do carnivore. I'll go through another, I guess right now I'm kind of on a bodybuilding diet, but like, you know, there are things are always going to shift. They're always going to move. I've been into running for the last year or so, and I'm starting to run a little bit more and more and getting more comfortable with it and more used to it and it's it's all stuff that i'm drawn towards because i've given myself it's almost like i messed around with it a little bit i played played around with it a little bit now it now it feels like the um feedback that i'm getting is getting better and better and so i i knew that if I was going to go

and like try to run three miles, that the feedback would have sucked. And I didn't want to give myself a bad experience. When I used to do personal training and I used to, you know, work with people like one-on-one, I was always thinking like, I just want them to, all I want from this session is for them to have fun and not get hurt, you know? And so I always had to, they would say, Hey, can I go heavier? Can I, and I'd always have to remember have fun. Don't get hurt, have fun. Don't get hurt, have fun. And then I would ask him at the end of the training session, like, Hey, do you think you could handle more? Because, you know, it was just an introductory thing. I just wanted to make sure you were comfortable with all the

movements. And I wanted to, you know, know more about your body and your history and stuff like that. And they'd be like, Oh yeah, I loved it. It was great. And it just wanted to make sure that they were, you know, not going to leave there. And you know, two, three days later, just not want to come back, you know, because they got so sore or I fucked up their elbow with some sort of movement or something like that. So just, just trying to give yourself good experiences with the things that you're

trying and, and just take your time with it. Yeah. What'd you guys say that the, like the setbacks are necessary though? Yeah, I think so. Just so that way is if somebody, you know, does, you know, take a step back or whatever, like they don't get too hard on themselves. Right. Like me, you know, does, you know, take a step back or whatever, like they don't get too hard on themselves. Right. Like me, uh, you know, when I came off of my cut at the end of last year, like I was pretty hard on myself, but I personally feel like I needed that in order to appreciate where I am right now and where I'm going. That's how, I mean, without that, like I always keep saying like, Oh, I wish had I known what I i know now i would still have been doing this or i've been following this diet but i understand that i wouldn't be

on this diet i wouldn't have this motivation unless i had that valley to you know experience this peak right now yeah i i totally yeah it's just it reminds me of another conversation i had yesterday and uh it's a homie that boxes and he's done a bunch of amateur boxing matches he's never lost an amateur boxing match um and he was like he was saying that he we were talking about boxing jiu-jitsu but he was like dude i don't want to lose a match like i don't mind losing in training but i cannot lose a match and even losing in training is frustrating but But like, you know, we were both like, you know, but it's inevitable. If you're going to get better, you're going to get messed up so many times, right? Like even,

even Tyson, right? Because Tyson was on Rogan recently. It's funny. But even Tyson has lost matches, and he's lost sparring sessions know he's gotten knocked down in sparring sessions so like we can't expect to go through this whole process of dieting or go through this whole process of weight loss without making a ton of mistakes and having a ton of losses because you learn what not to do you when you're when you're in a boxing match you learn oh maybe i should have ducked or dodged or done something there. I wasn't paying attention to, right? So you learn from that. And it's absolutely inevitable.

That should never be a sign to slow down. Andrew, to follow up your question there about, you know, should you have setbacks and stuff like that? I mean, they are a necessary part because, you you know all forms of knowledge come from error correction and all forms of happiness uh come from being able to solve problems you know and so i mean you can think about any aspect of your life and you can think about anything that ever made you happy it's because it solved something in particular for you could be something as silly as getting a nintendo for your for christmas you wanted that you enjoy video games and it solved the problem of you not having a home entertainment system that you can play video games on so

it's it's uh it's hugely important that you have some errors and some people love to just dive into stuff and fail fast. And other people, uh, might find it, uh, more beneficial to do what I did with running. Like just take your time with it. Um, and for me, that was based off of like previous training history, like running, couldn't jogging, couldn't be any more, uh, different than what I was doing for the last, you know, 25, 30 years. So I think, you know, each person has to kind of, you know, weigh out how fast do they want to, how fast they want to kind of screw up. But every time you screw up,

you need to just, it's not a loss. It's a learning experience. It's something that maybe you keep a journal and you write down your body weight and you keep track. But again, don't, it's just numbers. You know, if you look at it and you weighed 200 pounds and you've been keeping this journal and your goal was to lose weight and you look at it and now you weigh 210, it's just, it's just factual. You know, it's just, okay, you know what? That's the opposite direction of the way that I wanted to go. Remember what you talked about. Remember what you wanted to do. Let's work on that again. Let's do that again and see if we can get it to slide in the opposite direction. direction. This other thing that I read that was kind of part of this article I was reading the other day, but it basically said, once you're unconflicted about what you want to do, even hard work is effortless motivation wise. So we've talked about this a bunch on the show, like, yeah,

we love motivation. I love listening to, you know, some of these YouTube videos where it gets you all fired up. They ever watch one of those motivational bodybuilding videos. They're great. You guys talk about, fuck it, man. You got to do an extra rep. It's all about doing more weight and pushing and pushing. And like all of those things are great. But I always found that ultimately that when you can eliminate motivation as a factor for you doing something and you just end up just doing it and then once you're doing it you find that to be inspiring you find that to be uh

motivational in and of itself i'll give you just an easy example when i went on my walk today i was i didn't run any of it and i got towards the end and I was like, if I just run this one hill, this is like six minutes of some kick-ass, you know, running and it'll be a really good challenge for me. I'm like, that'll be a really good workout. I'm like, I'm going to do it. And so I just started running and I even said to myself, I don't know how far I'm going to run. And I, you know, I don't know if I'm going to do the whole thing. I got halfway and I was like, okay, you're going to do 50% of it. You know, like, come on, you chump. Like you're going to do it. Really? You're going to do 50, you know?

And then I picked up the pace and I, and I, I ran through it. I got through it. Right. And I think, I think that most people will find that when you're in something, when you're doing something, you start to pick up this like flow that is unmatched by any motivational speech that you'll ever hear or unmatched by, uh, where music will may take you or anything. When you're, when you're moving your own body and you start to become, uh, like empowered by by that movement you're really fucking proud of yourself and you feel you feel amazing you feel whatever flaws or whatever negative bullshit that you normally say about yourself there none of that's there it's all completely gone you feel like you're on cloud nine you feel like you can lift a million pounds and you you just like you're on cloud nine. You feel like you can lift a million pounds and you, you just, you, you feel great. You think that you look great. You, everything about you feels just super, super positive in that moment.

So that's, those are the, those are the spaces that I like to try to get myself into. Nike slogan. So fucking brilliant. Just do it. Like, like, that's really all it comes down to yeah really really is almost as good as lift through it yeah what else you guys got for today what you doing me yeah you got a trip coming up right yeah i Yeah, I'm going to drive down to Santa Cruz and then head to San Jose and chill there for a little bit for the day. Come back on Sunday.

Cool. It's really hot in Sacramento today, right? It's going to be 109 tomorrow. Actually, maybe today and tomorrow and Monday. I don't know, but it's going to hit 109, man. Yeah, and where I'm going to end up today uh uh i forgot the name of the little town but it's just like uh i-5 north so it's even hotter than it is here in sacramento where my sister just moved because it's just it's like dry it's just like there's no shade anywhere i'm just like but it's cool because they have like farm animals now. So we're going to go be country folk and have fun.

Nice. Yeah. That climate change, man. Yeah. How long are you in Bodega? I'm going to be here through Monday. I'll be back.

Be back on Tuesday. We've got a podcast on Tuesday, right? No problem. Who do we got? Yeah. Cash or yeah. Oh yeah do we got? Cash. Oh, yeah. Ray Cash.

Former military. That'll be a lot of fun. Recommended by our good doctor buddy, Gabriel Lyon. So that'll be... That should be really fun, really cool. Today, we're going to an area called Sebastopol,

which is about 20, 30 minutes from here, and we're celebrating Quinn's birthday, just going to a restaurant, even though her birthday is tomorrow. It's like one of those birthday weekends, you know. It carries on every single day. And the weather is always really nice there. Like, it's beautiful here, but it's just a little bit nice there. Like it's, it's beautiful here. Um, but it's, uh, just a little, it's a little bit warmer there, you know, like here it's like 75 there it'll be like 85 or something like

that. And that should be a lot of fun. And then I think tomorrow I have my, my parents are coming up for a little bit when her birthday present and we'll just all be hanging out. But, uh, yeah, I think that was a great talk guys. That was really cool. I think, uh, we gave people a lot of good info. I think, you know, just some take homes from a particular kind of diet side of things. I would say, you know, Andrew said he found it really helpful that when I said, you know, just to do one body part type of deal, um, with training that that really helped him.

And if you were to try to grab a hold of one thing from today's show, if you're thinking about from a nutrition standpoint, you know, I would grab a hold of the idea of, you know, just trying to increase your protein, because I think it, I can't think of a person that it wouldn't benefit. So try to eat more protein. And then, you know, from a more general perspective, if you're trying to pull something from this show today is, yeah, maybe just try to concentrate on one thing and maybe just one thing at a time. You know, I did give you a list of things, but if you tried the whole list all at once, it might be, you might find it fairly challenging to start to lift, add cardio,

walk and do all those things. So maybe just pick one of those things and try to implement it with the walking. I think it's just, I've always just found it to be so simple and easy. And if you're in an area where the climate is strange, maybe you have other places that you can walk inside of or maybe you can walk on a treadmill and so forth. I think gyms should be opening back up everywhere-ish soon enough.

We're still pretty closed down here in California, but hopefully we stop acting so irrational at some point. Soon. We'll see. Newsome. Zuckerberg.

Oh, man. I forgot all about that guy. That's good stuff. Well, anywho, thank you everybody for checking out today's episode. You guys might have heard me ask some questions that you probably knew, but that's what we talked about on this podcast. So, you know, it might feel like a stupid question to you,

but maybe it's not someone else. So if you guys have some of those stupid questions, please leave them down in the comments below the comment section of this video, do it on this video. I don't want to see any DMS. I can't keep up with those damn DMS right now. They're, they're piling up. So utilize our YouTube channel. Um, if you're on Facebook, utilize Facebook, cause you guys know it's anything you guys comment, we can see it. So please utilize the comment section of this video for any more diet questions

that you guys may have. Um, also please make sure you're following the podcast on Instagram. I know I just kind of shit it on the DMS on Instagram, but we do have a lot of fun. Like, uh, yesterday we put up a post about who do you guys think is going to win the super bowl this year? Uh, you guys went nuts. Uh, we put up a dope meme that I can't post on YouTube because it's like a minute clip. You know, it's just like, anyways, uh, there's a lot of stuff that you guys are missing out on if you're only catching us right now on this video. So please follow at Mark Bell's power project on Instagram at MB power project on Tik TOK and Twitter. I think I'm going to spark up Tik TOK again.

We'll see what happens. Uh, my Instagram is at, I am Andrew Z in SEMA. Where are you at? SEMA in Yang on Instagram and YouTube and in SEMA in Yang on Twitter. Mark. I'm at Mark smelly bell. Strength is never a weakness. Weakness never strength.

Catch y'all later.