Mark Bell's Power Project - EP. 497 - Maintaining A Physique With Habits

Episode Date: March 16, 2021

Due to a miscommunication we just started rambling about our favorite things: lifting and dieting for a better physique! We dove into Nsima's diet and how the simple habits we've all adopted have kept us Jacked and Tanned without too much effort. Subscribe to the NEW Power Project Newsletter! ➢ https://bit.ly/2JvmXMb Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Special perks for our listeners below! ➢LMNT Electrolytes: http://drinklmnt.com/powerproject ➢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 ➢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

And Seema, how many steaks did you eat yesterday? Three. Three. The Bavette. The Bavette seem like they've been bigger recently. Okay. Do you know what I'm talking about? No, it's not just.

No. In my last. Yeah. Their Bavettes are bigger. Out of Bavette, Filet Mignon, and New York Strip. And maybe that's why. Like, I feel. I feel like.

I feel like I take the biggest dump dump i feel like a heavy one's getting ready that's why it's like 20 minutes and 30 minutes into this podcast y'all are gonna see me leave the mic but it was good that's all i ate yesterday just three steaks into the bathroom yeah if we'd like to leave our guests chilling we just all go to the bathroom together and he's sitting here alone well it'd be dope to get like wireless mics to just like hey we're gonna be right back we're just gonna need this small bathroom break is that what we don't stop you know especially like on the live streams you can't just the show must go on just keep it going yeah but now the uh the bovets i so i don't know i

could be wrong but i remember calculating out the macros and it being on like just under 100 grams of protein and then when i looked at it now it's like very obvious 25 grams of protein per serving four servings and so i'm like okay maybe that's why it got bigger like i could be tripping i don't know memory's funny you know when you start to try to think back at what's going on i think only 16 grams of fat in the whole thing absolutely and so the good and sometimes not so good thing is um i'll cook one for myself, one for Stephanie. Normally it's one for me, one for Stephanie and Jasmine. However, it's just me and her.

So when I cook one for myself, I'm pretty full. And I look over and she's like a quarter of the way through and she's like, I'm too full to finish. And I'm like, oh my gosh. Yeah. But then, you know, I get pretty, it's hard for me to finish and i'm like oh my gosh yeah but then you know i get pretty it's hard for me to finish that i will say that because that's a lot of food but it's it's fantastic of course flat iron still king i'm back on the flat iron because the um you're too wishy-washy to even follow these days bro i know but hey flip-flopping what i think just what happens is like you have one and then

you're like oh that's it that's right and then you have the what have you done for me lately and flat iron what have you done for me lately fantastic is that eddie murphy uh no it's actually from a song dang it okay yeah stakes are amazing and every time you have a new one you're like this was my favorite one yeah yeah so if you guys want to check out some of our favorites the power project deluxe bundle it's a great place to start that's over at piedmontese uh that has new york strips it has ribeyes has a tomahawk it has flat irons has the whole gamut of uh amazing steaks from piedmontese and uh you can do so by getting all of that for 25% off. You can head over to piedmontese.com.

That's P-I-E-D-M-O-N-T-E-S-E.com at checkout. Enter promo code PowerProject. And if your order is 20, sorry, PowerProject for 25% off. And if your order is $99 more, you get free two-day shipping. The deluxe bundle bundle that's already discounted so the code won't work on that one but it'll work on everything else i highly highly recommend the flat iron steaks and the bovets because holy moly but yeah i'm down i'm uh excited for today's show mike matthews is like technically should be like my hero like a hard gainer and uh

messes with supplements two of my like you know things i've consumed in my life like a hard gainer and uh messes with supplements two of my like you know things i've consumed in my life being a hard gainer and wanting to find supplements to help get me there a little bit bigger mike's natty yeah well you know we all can't be perfect you know this is gonna be a really good one because um i think the the big way that he's marketed his supplement company is contrary to how most people would talk about marketing supplement companies. He says, hey, you don't need all this stuff. Like this isn't like you actually need to focus on the nutrition and this and this. This is just a little bit of an extra thing.

But he does really, really well. So it's going to be sick to talk about that. But also, uh, I was looking at some of his, uh, podcast titles cause he has this podcast muscle for life and he talks about some interesting things. Like I think one of his episodes was,

uh, something and getting laid and something else. So you don't, you don't hear about stuff like that in just like fitness podcasts. Right. So this is a good one. More people are kind of on the topic of like self-help, you know, there's, there's a lot of like, uh, Right. So this smile a lot more. You'll be a lot happier with yourself.

You'll be more proud of yourself. When you go to put clothes on at a department store or something, you put stuff on and things actually fit. And you feel good. And you're like, this is great. And then maybe that helps you attract whoever you're trying to attract. Maybe it builds your confidence. Maybe it does. Maybe it helps you with your job.

You know, uh, unfortunately we are judged a lot by the way that we look this book. You are, uh, you know, people do judge the book by its cover and the kind of the first thing they see is your outward appearance and that's all they have to reference in the beginning. And, uh, if you look, uh, if, if you look like maybe you have never addressed your health or nutrition before, people will have certain preconceived notions about you that may or may not be true. They could be totally false, but we make assumptions about people that are fat, right? And we say they're fat and lazy. And those are stigmas that you don't have to be attached to because you could simply lose weight

or you can just ignore those people, but that's a hard thing to do. That's a very difficult thing to do, to ignore what other people say about you because it kind of hurts your feelings, can stick with you and so on. So I think a lot of people are doing what you're talking about where they are helping with a little bit of self-help, even the clip I sent you today, um, more plates,

more dates guy. Like he's like that. He's, uh, we're seeing a lot of that. And then we're seeing a lot of that in, I think both men and women's spaces, but we're seeing it more so in men's spaces than I've ever seen before. Yeah. It's interesting how like, I think in the past when I was like reading self-help stuff from like my early twenties, those books didn't really tell, health and stuff was mentioned, but I feel like, and it's kind of obvious that the whole concept

of like growing and personal development, et cetera, it has to be intertwined with health. Like we've had a lot of people on the podcast that have come on, like Anthony Lawley is one, Bedros Koulian. I think I can remember he's another one who have talked about in their past when they were pursuing things as far as like business and stuff is concerned and they weren't healthy. Like that was their biggest thing that like, I think Bedros mentioned, like that was a massive insecurity for men at the time because he wasn't healthy.

Right. But he fixed that. And that that became like that was like integral to his continued success being healthy so i i i like how like within the within the fitness arm now there are a lot of individuals that are like going on about yeah being better shape etc but they're putting a lot of that mental side into it a lot of that personal development stuff because it's it's at it has they work together yeah and i wonder what things uh that people might be self-conscious about that they could possibly work on you know maybe there's maybe they have a hard time with like public speaking or maybe they uh don't feel great about their appearance well there's certain things you can

do about certain things and there's certain things that you can't you know if you have like a big nose or giant ears or something like there's literally nothing you can do about certain things and there's certain things that you can't, you know, if you have like a big nose or giant ears or something like there's literally nothing you can do about some of those things. But what about the things that are maybe in your control? You can probably work, work on some of those things. And when it comes to fitness and when it comes to participating in some sort of athletics, we've seen massive changes with people. I think jujitsu is a great example of that. Um, you know, I weigh 240 or so and someone that's 170. If I, for some reason gotten an altercation with someone that's 170 pounds that knows jujitsu really well, they don't have to be scared of me. Like they can just be like, well, the guy's got some muscle, but he doesn't know what I know. And you can be not,

not that you're looking for any of that, but if something does happen you i would imagine you just probably walk around more confidently i mean there's i know from power lifting it's a great feeling just kind of looking around the room and uh saying yeah i'm just like even amongst the strong i'm the strongest one in the room feels pretty good absolutely if you're able to be an assassin you're able to like take people out it's got to be a pretty good feeling in some ways josh sedlidge man that like that boy will kill him don't be sleeping on him do not be sleeping on this man's like 175 or whatever and he's just like chilling here but that man if you i try to be nice to him but i think i think he still wants to kill me. And I don't think we've even, like, congratulated him. He got married.

No way. I know, right? He's about to be back from his honeymoon, right? Oh, is he already back? Well, he's back, but he's, you know, just still hanging out. Hanging out. He probably was here at four o'clock. Yeah, he's been here.

So I've strolled in early. Maniac. Yeah. I've strolled in early, and then it's like, oh, hey, Settle's been here. So I've strolled in early. Yeah. I've strolled in early and then it's like, oh, hey, Settlegate's here. Yeah. And of course, he's like already done with his workout. Just soaking. All right.

Sweat. Salud. And mine bullet shot down the hatch. I'm going to save the other half for jujitsu. Nice. Whoops. That's great good stuff yeah i'm excited about today's guest too because he uh he simplifies a lot of stuff you know um he talks about like stubborn body fat when you watch a video like that you're like oh great here's someone again

gonna be spitting out some stupid stuff about what you can do about stubborn body fat. And then you watch the video and you're like, oh, he actually said a lot of great things. He said, you know, one thing you can do about stubborn body fat is have a better body fat percentage. And then he explained how you can go about doing that. But he's like, if you are just a lower percentage of body fat, you will start to get rid of some of that stubborn fat. It might be the last to go. So he explains it because I think that maybe people don't understand what that means. They see the commercials about cortisol and they're like, oh man, you know, they reach down, they kind of look at their belly or grab their belly and they're like, they're

talking about me. I'm like that. I have a lot of stress in my life. I must have high cortisol. But stress doesn't necessarily automatically lead to uh more fat gain there are things like throwing off your sleep and stuff that can uh potentially make it a lot harder to keep your body weight reasonable but usually like the sleep usually messes up your uh decision making skills which can lead to overeating. And ultimately when you're talking

about like stubborn body fat or any sort of body fat, we're talking about how do we find ways to cut back on overeating? You know, where, where can we, do you really enjoy overeating? Do you like feeling really full? Because if you do, there's options. Uh, you can go from eating five times a day to eating two or three. You can utilize some intermittent fasting. I mean, there's a bunch of things you can do. And he talks about, you know, training on an empty stomach and what that means, you know, like it, because some people are like, oh, you train on an empty stomach and you can burn more fat. He kind of backs it up a little bit more and says, it's actually if you're like fasted, which is different than just an empty

stomach. Empty stomach would be, you know, if you're like fasted, which is different than just an empty stomach. Empty stomach would be, you know, that you ate two hours ago or three hours ago. That would kind of feel like an empty stomach. But fasting is quite different. I just like when people, they pick a lane, but he's also not like super dogmatic. So he will say, hey, I believe that this helps more. This has helped me. This has helped a lot of other people.

And by taking some of these supplements, you can kind of speed that process up. But in this information, I saw that he was spitting out. It was nothing crazy. But there's a couple stats in there that I hope he shares with us today that were worth it. You know, he said something about being able to lose about 25% more body fat per week with the introduction of some supplements if you have never used them before. And so that's really, that's really interesting, you know, because that would mean, I think the way he worded it, he said, you can lose about one pound of body fat a week, which sounds very reasonable. If you're heavier, obviously you might be able to lose a little bit more, but just in general, you can lose about one pound of body fat a week. This is, and keep in mind, I'm talking about losing one pound of body fat a week and being able to keep it off and have

something sustainable. So yes, you could lose more than one pound in a week, but typically that's what you'll see from a lot of people is about one pound a week is very manageable because you lowered the amount of overall energy that you're consuming probably by just a smidge rather than doing it too much. If you did it too much, then you're going to start to be hungry in the latter weeks. But by what he was saying, you can go from one pound to 1.2 or 1.4 pounds every week. Or in some cases, maybe even he's even seen some people when they start lose almost two pounds per week that's a huge you know those are massive those are massive differences you know if

you can get uh a 0.2 or 0.4 out of some supplements it's like well why wouldn't you uh why wouldn't you consider them yeah and that's the thing like the way that you look at supplements is like the way that both you guys look at supplements is very similar like there's like i've never heard you talk about supplements in the bs way i've heard people talk about something it's like oh this will do this and this like it's it's it's not like that it's very like okay this is actually proven to do this so let's check it out one thing that that uh i hope we get to at some point and it's something that i've been noticing uh a lot more people kind of talk about um jeff nippard also has been like he's been making some new gains because he's been really focusing on high uh like high volume strength training

which apparently he didn't really do in the past right and he's he's pretty advanced so he's been lifting for a minute but now he's like gaining new muscle one thing i noticed when um i started really focusing on like heavy strength training like i put on a lot of muscle within that within that year that i started like focusing on dead lifting and squatting and the big compound movements like i put on more muscle than i have like before in the years i was lifting before when i was focusing on bodybuilding stuff and that same thing happened, Mike. He's like, yeah, when I introduced deadlifting, it's like there's something that something happened there. And I've mentioned this to people before, but there's never been really anything that's proven it.

Right. But a lot of people notice it, like especially nanny lifters, when they start like doing that, they put on like a lot of new strength and muscle. And it's just I feel like that's something that until somebody experiences it, then it's just like, what? You don't need to do all that. Where it has been shown to be really effective is in older folks. And you can cheat the system on stuff like this because you really just are talking about kind of overloading the spine and the central nervous system in a way.

And you can do a regular deadlift from the floor, but you could also do like rack deadlifts. I mean, let's say someone is, for example, my aunt, she's in her 70s, and I sent over some blood work to Stan Efferding, and he listed out a bunch of stuff that she could do. It was like vitamin A and vitamin D and vitamin K and so forth. But he's like, in order for these vitamins have a place to go, she should do some heavy lifting because the heavy lifting is going to produce this and it's going to make more of a need and demand for these vitamins and minerals

and she'll absorb it better. And for women, they have a hard time with calcium. Sometimes they end up with osteoporosis and some other things. But he was just like, have her do rack deadlifts, you know? So I gave her the information. It's like, I don't even know what a rack deadlift is. And it's, we're not talking about, you know, we're not talking about someone going to the gym and trying three plates out of nowhere. We're talking about a very safe weight that you can do for a set of five or six reps.

Um, if you're, if you're going from doing no weight to now you got 65 pounds in your hands, that's a victory. Like that's, that's better than what you were doing previously. So you can start out slow with it. And, uh, if you're somebody that's been lifting for many, many years, like myself, yeah, I can invest some time in, in deadlifting from the floor. But, uh, I also am trying to like, I'm working on wanting to feel better and move better. And so when I think about like the, the, the demand of deadlifting from the floor, I would probably prefer to deadlift off the floor lighter. Whereas, you know, something like a rack pull, I would want to handle it a little bit heavier because I still want to keep a lot of the strength that I had before.

I still want to keep the bone density that I had. I still want to, you know, I still want to get thicker and hold more muscle mass. You know, why not? Why can't you continue to strive for that? You know, like, let, let, let, I feel that to be real here. I think that when you get in the gym and you start lifting heavy, you want to lift heavy, heavy. But to do all the things that you were talking about, let's say to maintain the bone density,

to even potentially gain a little bit of new muscle and to get bigger, do you have to overload? Like, do you have to put 600 pounds on the bar? Do you have to put 500? Like, I reckon to say you probably, you could get away with three something you really could. Um, and that's the, that's the thing. It's just, it, it doesn't compared to what you've done in the past. It's like, shit, but it's still going to have that beneficial effect. I was squatting, uh, on a slant board the other day., it's like, shit, but it's still going to have that beneficial effect. I was squatting on a slant board the other day and I was like, in my head, I was like, I think I'm only going to go up to 95 pounds because you know, my knees are way over my toes at the bottom of that exercise. And you know, I haven't squatted that low in a while.

So I was like, I'm just going to go up to 95 pounds and do like three sets of 10. I actually was wrong. I had like two tens or I had just a 10 on each side. Um, and I had a little bit heavier of like a barbell or whatever, but so it was like, I don't know. It was like 75 or 85 pounds.

And I just did three sets of 10 like that, but I went all the way down. I held it at the bottom. I came back up and you're right. Like I don't, I got kind of sore from that workout. Uh, I felt it in some muscles that I've never even felt before. So there's, there's plenty of ways to challenge the muscle. Uh, what about like, uh, someone that's never really done lunges where

they've had to wait, uh, either on their back or overhead lunges or a front rack lunge, like, is or a front rack lunge, like, you know, we're trying to challenge the muscle. So challenge it. But it doesn't have to always look like being tons of weight. I think if it's always tons of weight, not everyone can always tolerate that really well. There are people that build themselves up and they can tolerate just fine and they sleep fine and everything else works out for them. But there's a lot of other people that if they're trying just to squat, bench,

deadlift as heavy as possible, they're handling three, 400 pounds every week. They're going to walk around real slow. Their back's going to start to kind of feel fatigued. Their hips are going to get tight and their body over a period of time is just going to be less efficient at the movements. Unless they're really diligently practicing stretching and doing other

things in conjunction with that which most people don't yeah i was you mentioned it before i was able to talk to you about it that's slant board squat i did that the other day with um like i think it was like a 70 pound dumbbell and i was like god my my freaking vmos were on vmos or that teardrop muscle peeps but my vmos were on were on fire after that. And like when I was, when I was like the next day, I was like, Ooh, I have not felt this in a minute. And I do like work. Like I still do squatting. I still do like pressing, but I haven't felt that in a while. That slant boards on a pretty steep angle.

Yeah. Yeah. You guys, you should purchase it. It's pretty inexpensive, but that's a great piece of home gym equipment. What's the name of the, that website? Is it just a slant board guy or something? No, no, no. Knees over toes guy.

He promotes it. He's in my DMs. It says something slant board though, right? It was some real basic. I'm not going to remember. Michael Sears. Okay. So Michael Sears is his name.

He is the home gym guys. So he's the guy who sells the slant board. He's the guy who sells the tibialis curl thing. You guys should check out his equipment. I got to bring the tibialis curl thing. You guys should check out his equipment. I got to bring the tibialis thing to the gym. They sent me one. He told me. He's like, I sent one to you guys.

I'm like, where is it? I'm going to bring it in. He left that other thing, that boot that you can hook to your foot. Yeah, yeah, yeah. He left that here. The hip flexor. The hip flexor, yeah. I saw in an old book, I think it's the Science and Practice of Strength Training,

which is one of the most famous books ever written on strength training, a Russian lifter with a kettlebell, he stuck his toes through a kettlebell and he was lifting the kettlebell up with his foot just the way that this boot thing kind of works for your hip flexors. Interesting. Yeah. Yeah, like that, you know, but interesting. Yeah. Yeah. Like that, you know, that, that is one thing though. I feel like that is definitely like, for me, I know that that will be a weakness because

I can't look through my training career and see what have I done that's actually made me do this movement. I mean, other than like maybe coming out of a squat, right. Yeah. But like directly loading like this, I don't, I've never done anything like that. I think. Kelly's Tourette points out that your, your hip is, your hip is very rarely below your knee, like in your day to day. Yeah.

Maybe in some cases of certain types of athletics, it might be. And that's why he recommends the 10-minute squat. He recommends to squat down because you don't really, getting out of your car, taking a shit, like whatever it is you're doing, you're still not there. And so over time, and people sitting at their desks and all the things with just what we do in modern day life, being hooked to so much technology and TV. And there's just a lot of sitting that goes on. The hip flexors get really tight and they get really weak. And the amazing thing about the hip flexors is, is that the hip flexors have way more potential for strength than the abdomen does.

So here's everyone, you know, trying to work their abs all the time. But a lot of times what kind of goes on fire is the hip flexors. And if you ever tried a Pavel testosterone sit-up where somebody holds your hamstrings and you do like almost a leg curl towards someone's hands, you cannot do even one fucking sit-up when your hip flexors aren't really involved. So the hip flexors are huge. They're massively important. And hip flexors do get worked. You were just saying you haven't really practiced that much but just doing a deep squat yeah works the shit out of your hip flexors you know it works it works quite a bit but i understand what you're saying you haven't worked like you know directly loaded like this you know and that's where like in football practice and wrestling practices and

stuff where you do drills and it's like week one of like doing some of these drills. Practice just starts up. Everything's on fire. You're like, what the fuck's going on? Like we just, like this is day one of practice and we got, you know, six weeks of this or whatever. Like I'm going to die. And a lot of it's just because we're not used to firing those muscles.

And if you look at someone like Sully, who's like kind of just doing a great job of practicing all the things that he needs to practice and the coaching of someone like a Josh Bryant and my buddy, James Smith, I mean, they treat everyone the same, you know, those walking toe touches that you might see, you know, the 49ers do before a football game. Lifters all over the world are doing that as well. Like not, not everyone knows to do that,

but why not? Even just if you're just someone that's just trying to get in better shape, why not practice some of these things? They can be things that can be really helpful. I'm not saying you need to throw it all at yourself because then you have way too much on your plate, but maybe adopt or adapt to a couple things that you feel will be useful for you. I was really shocked at what I was able to do the other day with the knees over toes stuff,

just having done it for such a short period of time and implementing some smooth pantherness. I still have some areas that are just so tight that it's just that part, that part's going to take a while. But the thing that you did to your knees where you went back, what is that called? Um, he calls it a human leg extension. So in the human leg extension position, I was able to get down to probably a pad that was about four inches off the ground. So I could squat onto it, um, and squat back up. I have to use my arms a little bit, not my hands on the ground.

Are you talking about your legs behind you or the one where your knees are going in front of you? Just whether my knees are going forward. Oh, that's just like a sissy squat thing. So I did the sissy squat thing, right? So I did the sissy squat down. And then in order to lay back, I can't get my shoulders all the way to the ground. And who knows, maybe I never will. I'm not sure.

But as I was doing the exercise, I hooked a band to the leg curl machine and I put it around my upper body and I was, I'm facing the leg curl machine handles, the single leg curl machine that we have, the Atlantis one. Yeah. And I had the band wrapped around my sternum, an orange band, and I leaned back and I was able to lean back pretty far, like, and nothing really hurt. I just kind of knew, like, hey, this is all really new. So I didn't go any further than what I thought I could handle. But I was sitting on my knees pretty good. I was like, damn, this is a huge improvement.

Even with my hips being kind of locked and my butt being flexed, I was able to get back pretty good. I don't know how far I'll ever be able to take that. I don't have a good understanding of what my body would be able to do, but it felt awesome. And my hip flexors and my psoas will probably be like the limiting factor. So I'll have to continue to work on those and get that stuff to open up. But I'm having a lot of fun with it. I actually think that it could be something that can help even with my – I'm in the same exact spot that you're in, I think. Oh, you're on the other side of the gym though.

Yeah. Yeah. But yeah, all of it felt really good. But that's the thing, man. That's the thing that's like kind of so exciting. It's like you're unlocking your body because like think about the type of progress that you've been able to make in this short amount of time and the way your knees feel and the, um, and even in that movement, right. It's only been like, what, two weeks, man.

Yeah. Yeah. Right. So like, that's why I'm just like, okay, let's think about a year or two years. Cause you're like, you don't know if you're ever going to be able to do that. You'll probably be able to do it. Like you probably will be able to do it if you really like, like, you know, focused on it, but you're going to like next year you're gonna be

doing some weird shit that like yeah right it's it's pretty crazy um i'm preparing to take over the world is what i'm doing yeah that's pretty much how it's pretty much how it's going but um yeah like like again like i like that you showed all this you're showing uh some scaled versions on your ig is that what you're doing yeah i mean i like i looked at the scale scale stuff that he was doing because I started initially from a higher position because of my right knee. It used to hurt. But now I can actually do it to the ground. That was a few weeks ago. What you're doing with that form is really tough.

It's almost like you're trying to push your shoulders back to where your heels are. And you're trying to keep your, I guess, like rigid or stiff and not bend forward at all. Exactly. Difficult as hell. Exactly. Like you're trying to keep your glutes flexed and keep your knees coming forward. And you'll see like, I mean, it'll probably be there, but it's almost like watch my ankles too. I think that's a big thing that like the ankles and toes need to be fairly flexible to be able to handle that load as your knees are coming forward.

Toes need to be fairly flexible to be able to handle that load as your knees are coming forward. So that's why like ankle flexibility or ankle mobility is also super important. Because if your ankles are stiff, then you won't be able to get into that position. Yeah, people should be able to. That's awesome. Yeah, the way you're doing it's awesome. People should be able to push their knees at least a little bit forward of their toes without their heel coming up. For me, it happens really early. And just all these things, they'll lead to like crazy tightness in other spots over a

period of time. Like if you walk every day or if you run every day or if you, you know, then you end up over a period of time, you end up super screwed up because you've been doing this forever. And it doesn't mean that it's really wrong. It just means that what would happen if you could switch over to something that's just a little bit more optimal. Yeah. And I'm excited to talk to our guest today, too, because just like the knees over toes

guy, he came in and really simplified stuff. He did hit us with a small amount of science. He was like, hey, there's this study, that study, you know, Harvard University showed this or that. He gave us a little bit of that, but he was really like, fuck studies, man. Like, this is what I'm doing. This is how I'm doing it. And it's working great for me. It's working great for other people. I like the science of it because it can kind of, it could sort of back something up, but we've seen the science do the exact opposite. Sometimes there's a lot of research that, you know, vitamin D can be great. There's a lot of new research saying like,

they don't know if it does much. And there's some information now saying it could be potentially dangerous, but there's a lot of people that utilize vitamin D quite a bit. And I'm one of them. I've been using it for years. And I believe that it has something to do with my immune system being stronger. And I haven't been sick in like a year and a half or maybe even longer. And even before that, I wasn't sick for about two years. I mean, you guys are around me all the time. It's really rare. Yeah.

It's really rare that I'm, you know, like any of us really, we've been all very, we've been all very healthy and obviously we have healthy practices. So it's hard to attach it right to the vitamin D, but that was a big change that I made years ago along with some other health practices. Yeah. That's, that's something I, I haven't been sick in a really long time either, unless I ate some like rough stuff. You guys, you guys have gotten a text from me in the morning where I'm like, guys,

I'm not feeling so good. It's because I ate something. Because I do shit like that. Dude, we're going to have Kevin Bass on the show. Do you know about Kevin Bass? Have you looked some stuff up on him? I feel so ashamed. Because you said that with excitement in your eyes.

Like, man, we're going to have Kevin Bass. Kevin Bass and Joel Green. Yeah. He's putting out some crazy stuff. Oh, yeah. The guy you talked about. Kevin Bass and Kevin Bass and Joel Green. Yeah. Yeah, he's putting out some crazy stuff. Oh yeah, the guy you talked about, Kevin Bass. Yeah, yeah, yeah, yeah. Okay, okay, okay, okay. Now I remember. I'm on his I'm on one of his hit lists. He has like a hit list

of like quacks and people that he feels give out like bad information. Oh, you're on his hit list? Yeah, so we need to discuss that. But I, I just think it's, I think it's great that somebody's out there just, you know, poking holes in a lot of these ideas and concepts. And it's hard to know what's true. It's hard to know, you know, uh, Lane Norton, we know is like, he, he's very much on the

science side of things. It's also very volatile. And he gets his emotions. I would say it's a fair statement in general to say that Lane's emotions get the better of him a lot of times. And maybe he doesn't always even get his point across because of that. I think he's getting better at it now. He's definitely gotten better. He's getting better at it now. But I think before he used to be like, you're so wrong and I'm going to prove to you how right I am.

And now I think maybe he's like, that's a joke. I can't believe you said that. That's ridiculous. But then he just says, here's what the facts say or here's what I've learned kind of thing. He's doing a little bit more of that. But Kevin Bass is also out there, you know, throwing a lot of fuel on the fire. And I think it's good because nutrition science, at least according to a lot of fuel on the fire and i think it's good because uh nutrition science at least according to a lot of people that i know and interact with a lot of people

think it's fucking garbage yeah like most of it so it's going to be you know really interesting to continue to go down this rabbit hole of nutrition with some of these uh great experts that we have i think it's really tough for a lot of people i was thinking about this yesterday i think i was having a conversation with someone about it and confirmation bias is a scary thing, especially when you get really stuck into it. Like when you feel you're doing something right. Like when I was doing a lot of flexible dieting and, and IFYM stuff, um, I like everything and all the content I was consuming and all the individuals I was following like lane and a lot of these other individuals, everything was confirming my belief in what I was consuming and all the individuals I was following like lane and a lot of these other individuals everything was confirming my belief in what I was currently doing as it being like the best way of doing it or the healthiest way of doing it and I wasn't consuming content from other individuals that were very opposite of me or like people that were doing keto and carnivore and I used to think like keto was like kind of stupid or what right but I can see why people can like, especially now it's,

it's very hard to, to see how something else can actually be decent for people. Like when I, when I hear people say, Oh, carnivore is stupid. And then I hear, like,

I remember all the conversations that I've had with individuals who were like, I had an autoimmune issue, multiple autoimmune issues, skin issues, and just like gut issues and carnivore like i'm just like man it's not right um but if you don't if you're not open to hearing why something may be beneficial you'll just see it and be like oh that's fucking dumb it's it's too easy

so especially in the nutrition realm it's too damn. So there's a slight miscue with today's guests. I'm still reaching out, trying to get them on. So just a heads up. Yeah, that's all, but still loving the conversation. But exactly what you're talking about in SEMA is you can apply this to

anything you believe in. But yeah, no, like I found myself in an echo chamber following a bunch of, you know, if it fits your macros, people, you know, macro counters and stuff. But I think I feel my absolute best now that I incorporate a lot of Piedmontese steaks. I still am hanging out on the lower end of the fat side, you know, but it's my diet, my body, not so much.

I'm working on that part. You ain't got a lot of body fat, bro. I really don't. I'm working on that part. But no, I got a lot of body fat. I really don't. I'm working on it. All right. But thank you, guys. I appreciate it. Yeah, I just I feel I don't I want to say I feel more powerful this way.

You know, like when I would eat a lot of some like some of the fun foods, you know, like when I eat that exclusively, I kind of like always felt like a like a little I don't know, like a hollow feeling almost don't know, like one bad decision away from like having like stomach pains or something, you know, like, oh, if I go for, you know, that other high carb, zero fat meal, like that's probably going to push me over the edge where I'm just like not comfortable. And then now I throw in like a steak or even just a, you know, a chicken breast or whatever. I know that sounds crazy, right? Chicken breast. But like, I just, I feel a lot better. I know that sounds crazy, right? Chicken breast. But like, I just, I feel a lot better.

So what I'm doing now is I'm just incorporating a lot of the things I'm learning through this podcast. I eat probably more vegetables now than I like ever have, which is not a lot. Okay. It's still like, I'll have like a big ass salad with dinner. You're trying to guard yourself from the audience. Like he eats vegetables. Yeah, like you traitor. No, like now I really like like i'll look forward to having like

a big old salad because now i'm not like okay i need you know way more potatoes with my steak as opposed to like a good amount with a big old salad and then i'm feeling full but yeah getting caught in that echo chamber can be can be dangerous I think something like a salad is great. You know, Mark Sisson's a big promoter of salads, and he has a new book out. We're going to have him on the show coming up. He talks about two meals a day. That's something I've landed on before,

and I really enjoy it. It works well for me as well. It's really difficult to mess it up, especially when you get into a good routine and a good rhythm of eating healthy foods you have decent health food choices or decent food choices rather uh and you only eat twice a day yeah you're probably going to be pretty good when we know in talking with andrew and in talking to a lot of people that I know that don't really prefer to eat large amounts of fat or go out of their way to eat large amounts of fat. Like their idea of a good time isn't like a big old omelet with, you know, a meat lover's

omelet or something like that. It's got like 60 grams of fat. A lot of people just can't really afford to eat that way. You know, from a nutritional standpoint, it just doesn't feel good to them. It sits in their stomach for a long time. They don't really, they don't really enjoy it. It's like, uh, makes them too like sluggish or feel sludgy or slow. And so if, if you have, if there is somebody like that, then a full on regular ketogenic

diet doesn't really make any sense. But now we need like an energy source. So now it makes sense to split the carbs and the fat up a little bit and say, maybe I'll have a hundred, you know, a hundred grams of fat every day, maybe a hundred to 200 grams of carbs every day. And I'll do one gram per pound of body weight with protein. Like I don't even, I can't even think of anyone in the entire, an entire fucking world that that prescription right there wouldn't work really well for. Obviously you might have to make some changes because somebody might be five, two and 95

pounds or something like, and, and not everyone's goal is necessarily to, to lose weight as well. So you might have to tweak stuff a little bit, but in accordance to all the stuff that we talk about on this show, we know that you can take your fat down and you can have some great results, but you want to be careful. You don't take it down too far. I think that most people should have, you know, on the, on the lowish side, uh, probably

nothing for, for a lot of men, probably nothing less than about 80 grams per day, maybe 60 would be on the low end of trying to like to like a cut. And then carbohydrates, you don't actually really need carbohydrates necessarily. But if you're going to not consume that much fat, then you're not going to have that much overall energy to have in your body every single day. It's probably not going to feel great. Yeah. So it would be smart, it would be wise to have some carbohydrates just so that you're not really lagging and sludging around and things like that. And I think the whole calorie equation is fine and people can track and they can pay attention to those things. And ultimately, if we're talking about macros, we're also talking about calories

in the grand scheme of things. But the point is, you don't need nearly as much energy as you might think. And when you're eating for the day, if you're protein-minded and maybe even fiber-minded, you can make an argument for, you're going to be filling up on stuff that is not really a net negative in terms of your overall calorie intake, as long as the protein that you're consuming isn't accompanying large amounts of fat, because that would be more energy calories. And as long as the vegetables that you're consuming,

aren't also like bathed in tons of oils or fats, even if they're quote unquote healthy fats. So I think a lot, so much of this can just be, it can be made a lot simpler, you know, and for some reason we continue to confuse matters by talking about carnivore, by talking about vegan and this is destroying the planet and you shouldn't eat that way. I can't believe, you know, you're you're for killing and mistreating animals, you know, and it gets it gets to be very.

The situation gets to be very, the situation gets to be complicated. This guy doesn't respond well to carbs, and this person, it all gets to be very confusing on what could work for somebody if it works pretty well for somebody's mindset for things that they believe in, then it should work out really well because they should be able to follow it. Again, if it's somebody trying a keto diet, trying to force this low-carb thing because they think they're going to have extra benefit from not eating any carbohydrates and they're going to lose a ton of fat from that. It doesn't work that way.

I did a carnivore diet for 100 days and it didn't necessarily, it didn't necessarily, you know, quote unquote, make me leaner than I have been before. It could have. I could have chose a route with it where I could have gotten super lean from it. I have gained weight on the carnivore diet as well. There are where I could have gotten super lean from it. I have gained weight on the carnivore diet as well. There are things I could have manipulated, but that's kind of like, to me, that would be some real misery because now I cut out a bunch of other, I cut out carbohydrates completely. I don't have any vegetables. I don't have anything different other than just meat.

And I'm going to reduce my calories. Like, fuck that. Like that's, and I've done that before. And I'll tell you what, it actually can cause a little bit of depression. Cause you're like, this is kind of sad, man. Like I can't have a fucking glass of wine. I can't do this.

I can't, these are all choices I made. So it wasn't the end of the world, but you know, you have to do something that's going to match up with your personality as well. You know, that's, I think, okay. If okay, if you guys listen to this podcast, I want you guys to take this away.

Well, not this specific episode, but this, our podcast in general. I was having a conversation with someone the other day. I don't know if we had this conversation. We may have, and I may be totally forgetting. conversation we may have and i may be totally forgetting but i find it uh interesting how when diet culture is concerned when somebody starts a diet they start to identify with that diet like they they they they become the diet like when like that's who they are right so i'm a flexible diet i do if i'm i'm i do keto lifestyle, that keto, keto, this keto, that I'm a carnivore. I eat meat. That's all. I'm a carnivore. Right. And when you start to identify with it, you,

you pigeonhole yourself into not being able to do anything else. Right. So, so a vegan, you see, I think, I think this is gonna, I think this is why you start seeing a lot of people that are vegan. They start to have all this inner turmoil because they're, they identify as a vegan. And now they just want to have a, just one burger, like just, just one burger. But if they have that one burger, they're no longer vegan. They they've committed a sin, right? Or if they want to have some eggs, they're like, they feel all of this because they can't have some damn eggs. Right. Can't even try a steak shake. They can't even try to steak shake. Right. So that's why I think like, like when people ask me like what's your diet like i'm like i eat everything i'm really flexible but when i say flexible i

don't mean like the typical flexible dieting thing i mean some days i won't eat some days i won't eat any carbs because i don't feel like it so that day i was a carnivore some days i'll eat a lot of fat and like that's the thing i i eat i dare you. I don't identify with a certain diet, but I implement everything I've learned from all these different diets. And that's like with people that listen to this podcast, if you're doing carnivore right now, cool. But if you want to add some veggies in, like it doesn't like you don't have to identify as a carnivore.

You can just, you eat a lot of meat, you're meat based or whatever, you know what I mean? So I think that identifying with a diet kind of sticks, it messes with people and it's hard to get out of, but we kind of got to pull out of that a little bit. Understand that there are benefits to all of these different things here. Well, it's fun when you learn something or when something, you get benefit from one thing, you know, we- Now you're a power lifter and you use all the power lifting term. Yeah. I was going to say we joke.

I mean, everybody jokes about CrossFit. Shave your head, get a goatee. You know, the hardest thing about CrossFit is not telling somebody you do CrossFit. And then, you know, it's sort of like, I don't want to say it. Okay. Well, in regards to like religion too, you know, like I know, you know, people even in my family who are like born again christian and it's like oh fuck he's gonna he's gonna talk to me about it again like that's what i grew up in like seems very culty yeah i'm like i'm ecstatic you're no longer

drinking like this is fan like i i love you for like making a change for the better but like i don't want to hear about it, but you know, it's the same thing. It's like, okay. Like if you have, have you accepted Jesus Christ as your Lord and savior?

Even if this person's around, Hey, whenever we can hang out, I'm all for it. But what I'm saying is like, even if this person's like around other people, like safely enjoying like a beer or something, it's they're like in their ear you know it's like hey like no like you don't like you can chill out still enjoy you know other people's like you know

presence or whatever not like school them on it so it's kind of like that with bring it all back to nutrition you know if somebody is eating high carbs and you're on a keto diet hey have i told you about keto our savior yeah you know that's a great point i feel like uh you know if like i was like a minister or something people would feel weird cussing around me or saying something yeah that's just you know different you know that's uh i don't know uh sexually charged or something like that, they would be like, oh, sorry, right? You see people say, oh, fuck. And they'll say, oh, sorry, pastor. I did that around my pastor once. I said, shit. I was like, oh, sorry. And then how many people do that with us, you know, when they're eating something,

you know, at a family gathering or, you know, I don't normally eat this way. They start, they start, cause they, they think that you're judging them and maybe all the time. Yeah. And maybe we are, you know, maybe you're just thinking like, but like, I don't, I'm not really going to intervene on someone's diet. I'm not going to, you know, especially a stranger, but like even people in my own family, I'm not going to say anything about diet unless they bring it up. Even people in my own family, I'm not going to say anything about diet unless they bring it up.

But a lot of times when you are somebody that kind of, you know, falls into some of this stuff and starts to learn a lot about it, people are pretty confused. And they say, hey, well, what do you think? And a lot of times they're not going to follow what they're asking, but at least they're starting to ask some questions and maybe learn some things, right? Mm-hmm. Yeah. That's a weird thing though. Like whenever I eat around family, just because it's like when I eat around family, I'm typically,

it's maybe my first meal. Right. So they'll see me, you know, you see where this is going. Yeah. They see me just eat all the food. Right.

And then they're like, ah, I thought you were healthy. Ah, I thought you did. I was like, yeah, it's just like I fast for most of the day.

So it's like they they're like, I can I can eat all of that and look like that. Like, no, you can't do that. Like, this is like this is why this is happening here. Yeah. So I think that's just that's an interesting aspect. Have you all that you tracked or measured or paid any attention to your calories at all? Like in the last maybe year just to get an idea like because you do you do only eat usually twice a day or is it three times a day yesterday it was once

so it could be twice sometimes there are some days like that i don't fast at all so it could be maybe three but it's it's it's not often that i eat three times in a day like it's rare but it's usually two to one and then any i, any idea at all, like of, of calories or even macros of any sort. So I know my protein macros are always above 200. It's either 200 or above, um, fats, uh, fats are probably usually somewhere above like maybe 120, but there are some days it could be lower. Carbs are typically, usually most days below a hundred. Some days it could be 200. If there's a, this is weird.

There's a few calories. Is that a, what'd you say? A hundred and 120 fat to at least 250 in protein. Yeah. Protein is always above 200. It's usually around like 250 and maybe like a hundred carbs, a hundred carbs. Yeah. On, but on some days,

especially back to back days of jujitsu, it'll usually be by like Wednesday or Thursday where I'm like, me some more carbs today. So it could be like 200 or two. And do you care about the carbs? No, I just, I just,

I just eat the amount that I'm just like, I feel like, okay, this is good for the next few days. Oh, do I care about the type of carbs? It could be a couple of cookies or something or. No, no, no, no.

I don't have like, it's usually rice. Right. It's typically rice. Rice. Just because anything else will throw you off and go make you go fucking haywire. And I like rice. Like rice goes well with everything. It goes well with steak.

It goes well with eggs. And that's a good point about when it comes to like, you know, right. Rice can help you to eat, you know, more of other food. Right. So rice can actually help you reach your protein goal for the day. And so can vegetables in a lot of ways, you know, even just green beans are not the greatest tasting thing, but if you have green beans or some tomatoes with some chicken breast, even chicken breast is like kind of a, you know, not the easiest thing to get down without wanting to pour a bunch of shit all over it. Right.

Or if you have it chopped up in a salad, you know, it's a lot easier to eat. It's a lot more palatable, but that's why all of us are so in love with Piedmontese beef because it gives us an opportunity to have meat that's lean. It's, it's, uh, it's a ruminant animal and then ruminant animals turn the grass into a bunch of amazing micro and macro nutrients for us. It's like cows are fucking magical in some weird way. And we get the benefits of being able to eat red meat without all the extra calories that might typically... I mean, we saw yesterday, like Country Butcher, like that place out in, I think we were Marysville area. That place is absolutely amazing.

But we saw a lot of the marbled fats there on some of the meat. And, you know, after participating and eating Piedmontese beef for a long time, it's just like, that looks really delicious. I still love other meats. I still love other meats. I still love other steaks. But it also kind of makes me think, like, I don't think that's that healthy for me. Like, I'll eat that. I'll purchase it. I'll consume it here and there.

But it's almost like a cheat in a way, the way I look at things now. Yeah, the way I was looking at it. So there was one ribeye that just kept calling my name. I'm like, you look delicious. in a way the way i the way i look at things now yeah the way i i was looking at so there there was there was one ribeye that just kept calling my name i'm like you look delicious it was an amazing just marbled everything it looked incredible but to me it was sort of like um like okay here's a chicken breast you know with rice or whatever chicken and rice but then here is like a barbecue chicken or like breaded chicken it It's like, okay, it is the same thing, but there's a little extra on this. You know what I mean?

So it's like, okay. You're on fire today, bro, with your comparisons. What's going on over there? I don't know. But, you know, it's like, okay, yeah, it's still technically chicken, but it's, I don't know. It's not going to really get me to where my goals are, you know, or not get me to hit my goals. But man, it looked great. How many calories from Encema did we add it up?

I can add it up, but I'm just guessing just right off the top of my head, at least 3,500. That's on high days. Yeah. So like for days that I, and that'll maybe be, that'll maybe be like two days out of the week, maybe three, depending on the workload. That'll maybe be like two days out of the week, maybe three, depending on the workload. But on average, I'm around like not on average, but on the days that I eat like kind of just normal amounts, we like 250 grams of protein, 100 grams of carbs, maybe more than 100 grams of fat. I'm around like 23 to 2500 calories.

So it's it's that's the range for me. And it seems to be like the reason why I'm bringing it up is like i think you do a great job of you have like uh intuitive eating going on but it's within it's it's within a principle that really just it it won't it won't really allow you to mess up like it's kind of idiot proofed in a way it's like okay i'm going to eat once maybe twice a day uh maybe have two protein shakes a day or one protein shake a day, something like that. It's usually one or two. Yeah. And it's like how, like, if you're hitting your protein marker, it's like, how could you really mess that up?

Like, it's almost impossible to mess up because you got to get that protein requirement. So you're going to have to eat some type of meat. And then even if you got through that and you, even if you were just to have a day where you were like, ah, screw it, I'm going to have some Ben and Jerry's, that wouldn't really throw you off either. Because when you look at the whole month, there's so much consistency piled up that it's a drop in the bucket. And like we talk about protein all the time.

And I think it was interesting what you were talking about before, but protein for me personally is the most important thing because like my main thing is I don't want to lose the amount of muscle I have. I'm cool gaining some muscle over. I'm cool with long-term muscle gain, but I don't want to lose any, like, I don't want to lose anything. Right. So I make sure that my protein goals are always hit. Cause I know like that's hit at a minimum. I'm Gucci. I'm good. There's no problems there. Um, but yeah, like the, the, the way things are set up for me right now, I haven't tracked it like at all, but again, because I've tracked before

I can kind of understand that I can get, I can eat this and I'm going to be perfectly okay. You probably wouldn't feel great if your calories were off first for two weeks in either direction, if it was really high or really low you'd probably be like oh man like hey like you know the abs are covered up a little bit more or whatever right like i can that's the thing from doing this for a while like if if two days goes by and this has happened to me before where i'm like whoo why am i feeling kind of just like just drained today oh i didn't have like a lot of fat yesterday or the day before. So then I know, okay, today I'm going to load up on a lot of fatty, like meat. I'm going to load

up on fat the next day. Boom. I feel great. Like that's what it allows. Like I start to, I can now understand it. And like, it's a different feeling when I'm like tired from not having enough fats and not feeling great from not having enough carbs. That's why I said like, there's certain days where I'm just like, yeah, your boy needs to eat a little bit more carbs because of like what's going to be going on during the week. And you get that feeling. You can understand what that feels like.

Andrew, I think we should hold off on the guest and we should kind of bring this one around and just have it be a separate episode. And then we can reconnect with the guests whenever. Yeah. Yeah. So what happened? Yeah. What we did is we reached out and said that we'll reschedule.

Yeah, cool. No problem. Yeah, no big deal. What I noticed when you came over to my house, and we spent that time in the sauna. Sauna. And the hot tub. People don't know what happened in that sauna. It was a lot of sweat.

It's in my bedroom. That's a nice bedroom. That's awesome. It's a big bedroom. It was warm in there. And Sime got a hands-on with my tushy yesterday. Oh, yeah. I think he was pleasantly surprised. It was very, very firm.

Like, you got a big old butt, right? But no one would really expect, I mean, anyone, if you guys meet Mark at Expos, he's totally okay with you grabbing his ass. Let me put it that way. So you just need to give him a cookie and you'll understand that it's quite, it's rocky. The kind of butt that you throw a quarterback and you get 25 pennies shot back your way. That's great.

It's that kind of butt. When you came over to my house the other day, though, though you um you know we had a bunch of burgers and we had those piedmontese the 75 whatever those super fatty ones those were freaking patties yeah damn those were good really good we just ate like a ton of meat but you know with your style of eating um you had like one you had like one bun you know and it's just like i think that was pretty much i think you mentioned before you came over you ate some eggs and you had some strategy about that so i'd like you to talk about that but what like why the one bun i think somebody would be like uh why not just you already opened up the uh you know having a bun might as well just have

both like it doesn't seem like it's that big. Did I really do just one bun? Yeah. You ate like three burgers or something. You ate it. You ate a couple of, we had other food there. I can't remember all of what we had, but,

um, you ate like some steak and, and some other things, but I didn't really see you like, you know, eating a lot of carbs or doing anything, you know? Uh,

yeah. So anyway, uh, you ate before you came over and then also uh why why the one bun yeah okay so when you say one bun you mean like i had a bunch of other patties but like the burger i had bun bun like one top and bottom okay top and bottom i was like did i choose just one like just the top no i didn't okay um yeah just because like it's not that appetizing like just being perfectly honest like yeah i don't especially

when eating like a lot of burgers too i feel like burgers better with the bun tastes better that one yes yes that burger was better with the bun but at the same time it's just like i don't need all of my burgers to have buns right i can experience that that tastes great but i really like the meat so i didn't think it would be necessary to have all of those buns with all of my burgers. Right. Right. So that's, that's all there is to it. That's how I typically eat too. Like I don't need, especially that day, I didn't feel like I needed to eat a lot of carbs. I just wanted to take advantage of all the meat and all the fat that was there. You just ate reasonably. Yeah. You know, and that's my point is that, uh, you can still do other stuff.

But a bun is a great example, or bread in general is a pretty good example. Because, I mean, you start putting butter on bread, you might end up with some different problems. But to use it for a sandwich or to have like a burrito here or there, I think those are all pretty safe things because they still kind of fall in a category of being promoting you to be able to consume more protein. And they still are on the savory side of things. If we start getting into like a pancake or French toast or not that any of those things are bad, they just kind of light up another side of the brain that you might not want to light up. For me, it's not a good idea to light it up with, with whether it be a quest bar or a hero bar or just any of that stuff. I might not, it might not trigger me to like eat something else. That's necessarily bad for you or anything like that.

But it's going to trigger me to want to eat more of that. I'm going you or anything like that, but it's going to trigger me to want to eat more of that. I'm going to want to eat three of those bars. I don't have a great ability. I know where my strengths are. I got some pretty good strengths. I can stick to stuff for a really long time. I can be pretty consistent with things, but I also know where I'm weak.

And I'm weak in just one spot when it comes to nutrition. I'm weak at night after I eat dinner. And if I consume something that will kind of, I call it, uh, flip my taste buds inside out. Yeah. If I flip my taste buds the other direction from being something that is used to consuming meat, I'm, I'm done.

I'm toast. Like I don't have, I don't have great willpower with that. And I got to be careful. It could even be element. It could be just about anything. I have to be a little cautious with just like a lemon lime or the electrolytes. Just they, they are very sweet and I really enjoy them a lot. So it kind of will light up that side of my brain.

The only thing that really doesn't do that to me is a, is a protein shake. So a lot of times right when I'm done with dinner, probably like 10 minutes after I'm done with dinner, I just, without even thinking about it, I just go and I blend up a shake. I don't need it.

I don't need more protein. Probably. Um, I'm plenty full. Like I'm like, can barely drink the shake. Sometimes I got to put it in the fridge. I'm like kind of dying, but I just, I'm plenty full. I can barely drink the shake. Sometimes I got to put it in the fridge. I'm kind of dying, but I'm like, if I do that, that's going to safeguard me away from messing up and doing anything else.

And I think for you, I think a lot of times you just don't purchase stuff and it's not in the house. You don't have to have bread in the house. You don't have to think about it. Yeah. That's the thing. you don't have to have bread in the house you don't have to think about it yeah like that that's the thing when you were talking about bread like when the times that i eat bread is typically only when i go to other people's places and they maybe they make something with it i'll eat it i'm not like oh i don't eat that i'll eat it because i rarely ever do um or if it's like

at a restaurant like if what is it what's that restaurant uh cheesecake factory bruh i will fuck that bread up you any day i go there if i if i do go there i'm gonna mess that bread up because i don't do it i don't do it often warm bread that they put on the table come on so good it's that brown one what's that brown that you know what i'm talking about cheesecake factory it's that specific bread and then because it's brown i kind of of like get like, like almost like it tastes like chocolate sometimes, you know, because just because maybe because it's sweeter. Yeah. But my favorite thing yesterday about like the whole Steak Shake shoot was watching Ryan

Kura just eat bread. Really? Like there was a, you know, decent spread. He's like a little kid. Yeah. Yeah. Lots of, lots of just like, you know, like deli meats, we'll say. Yeah. a little kid yeah lots of lots of just like you know um like deli meats we'll say yeah cheese and then you know some bun like little small breads for people to make sandwiches basically and there

he is just pounding the bread and i look over and he gets another one right before he left he grabbed another one yeah i was like come on man that was just it was it was funny yeah but like exactly like that like straight up like foods that I know I'm not going to be able to like, if I, if I get home and I've been fasted and I want something to eat quick and I'm feeling hungry, I know that there are certain things that I would just reach for that aren't good for me. But if it's not there for me to reach for, and we talked about this, like I can't really make a mistake.

Yeah. It's not, it's not there for me to make a mistake. That's great. Yeah. That's what I've been doing really. So like, I know Mark, you've said like,

you know, rice can lead to wanting to eat more, but I just, for me, rice is so easy. Like I just, we'll make, you know,

a pot, whatever you want to call it. Cause we have a rice cooker. So that's kind of like, I always want that in the fridge. Cause it's just easy carbs to, you know, clean carbs to,

to just throw into like a meal prep or whatever. i've been in a thing you dig it i call it lazy meal prep i just have a bucket of rice and then i have either uh canned chicken or costco pre-made chicken or i'll make my own chicken and i just have another bucket of that and that's what i eat yeah and then yeah with with with the rice so it can get out of hand. But I just, if you have a hard time meal prepping, just do that. Because, you know, potatoes can be kind of a pain in the ass sometimes. Or just any other, anything that you have to microwave can be a pain in the ass. Rice is super easy.

The hardest part, of course, is just making sure your one cup doesn't turn to one and a half to two and like, no, that's about a cup. They even have rice that you can heat up in like 90 seconds. You tear the packet, you know. The Bibigo. That's the, like. That shit's amazing. And there's 90 carbs in there. So if you ate

the whole thing in a day, if you ate like four or five of them, you know, maybe you're not going to be able to burn all that fuel off but uh if you ate one of them every day it should be should be fine yeah yeah yeah you like like that was though that was what i was talking about usually on days that i'm like i need to eat more carbs i might i'll put down maybe three of those but that'll be the carbs of the day and that will be like well and you're also extremely active well yeah yeah yeah but like that's again like that's after a few days of either eating none or very few carbs then that'll happen and then it's back to a few days of i think it's also worth mentioning that you got in a lot

better shape by adding in jujitsu like you you were in great shape when when we met you were fucking huge uh and you were power lifting and i don't know if you had any intent on getting a lot better shape from jujitsu but once you started doing jujitsu and it still seems like you're getting lean like are you do you feel like you're still getting leaner or uh or you may be just getting kind of more defined because your body's getting more mature or what are you getting more defined now like i'm not because my weight has been the same now for the past three years the weight's been like 240 to 250 but my 240 to 250 now versus last year versus two three years ago yo it's different right um and like yeah that that's that's the big deal like because i'm still lifting and all that, but I'm not getting, I'm not getting leaner per se. I think I am putting on some lean body mass. Um, but it's,

it's like bodies getting more dense. Yeah. Yeah. And that's the thing when I, when I was only lifting, I was only lifting. Like when I was doing power lifting, I wasn't doing any, I wasn't doing any outside cardio really. Um, I wasn't doing any of that. I was focusing on just getting stronger but when I started jujitsu it was just slowly you know slowly I started trickling down and my body found like this good place where like this is a good place for us to be for the sport and it's just been chilling you know a lot about the human body and you probably have tested out your heart rate and stuff like that when you're doing certain exercises they have any idea like approximately where your heart rate would be during some good jujitsu training sessions?

I need to use my whoop again, but like, yeah, no, my heart rate averages around like 140, 150. It'll there. So when I was using the monitor, sometimes it would, if it was a really intense role for part of that role, it might go up to like 160, 165, but the heart rate would generally average around like 140 to 150. You need to get a cardiologist on this show. It'd be really cool to talk to. I heard Peter Itea talking to a cardiologist and he talked about, they didn't talk specifically about this, but they talked about the dangers of what Peter Itea was

doing because he would be at 170 beats per minute for like like an hour you know doing uh actually i think i'm sorry i think he did that for like four hours okay yeah because he is a madman um he doesn't obviously doesn't train like that anymore but they talked about the scarring of the heart and like kind of what that style of training can do is he like using a bike or something like yeah yeah he was he was practicing like i think uh to be like a triathletee or something. He did a lot of biking and a lot of swimming and things like that. And Ron Penna knows quite a bit about this, too, and so does Joel Green. But I believe if you train in this target heart rate between 135 and 145, from what I remember, and I could be off on which side of the body it is, but I think it's the left ventricle of your heart, which supposedly is the most important one. You can stretch it by staying in that heart rate zone, the very zone that you're talking

about. And that zone can vary depending on how fit you are. But you're doing a lot of things. You know, you're getting leaner, you're getting in better shape. You're doing something that you love. And you're training the shit out of your heart. It's like, that's awesome. And there's really not, I guess the dangers of it are that someone tweaks your elbow or

your fingers hurt a lot when you start, your knees hurt a lot when you start, your skin gets ripped up. But in the grand scheme of things, like my wife, you know, she swims every morning. scheme of things, like my wife, you know, she swims every morning. There's some activity that you can do that's just, it's so promising, the results that you can get from it. It's definitely something that people should entertain, especially if they don't love to lift. You should think, you know, really consider it or like, what is something that you used to love to do that, you know, that you can maybe get back into cycling, uh, swimming. Cycling is great.

I mean, you get to actually get outside, you get to move around. That's amazing. Like, like the odd thing about cycling is that, um, it correlates really well to lifting and to be as, be as like it's resistance training on your legs while you're biking. Yeah. So you, you're not going to lose muscle while cycling. You'll pretty much probably lose mainly body fat. So that's, that's a great one that a lot of lifters like to do.

Yeah. My uncle, uh, cruises around all the time. I think he does like something like 20 miles every single day. He's 70. He's 70. Um, he stays in great shape. My other uncle actually runs a lot, but if you're in the bell family, you better fucking move or you're going to be really, really big. You're going to be really heavy. I mean, I think some of that is just kind of environmental too. We just, we just grew up

around a lot of food and food is just a part of our like culture and upbringing and just, we had it everywhere and we didn't have to have, no one was forcing us to have unhealthy food choices around, but that's, that's what we, that's what we didn't have to have, no one was forcing us to have unhealthy food choices around, but that's, that's what we, that's what we ate. A lot of pasta, a lot of meatballs,

a lot of just stuff that's super calorie dense. Yeah. You know, I haven't, that's what you're talking about on the heart. I haven't read much about this recently, but I remember it was like last year I was reading something about like, you know,

the different heart rate zones and stuff. And apparently that, that range that you were talking about. Yeah, Joel Jameson talks a lot about it too. I could be totally wrong. So someone fact check me and if I'm wrong, comment, please. But apparently that's also a zone that you can, that it's actually really beneficial for burning like fat loss.

It's apparently very beneficial for that. It's supposed to be the most beneficial for not only for fat loss, but it's also supposed to be the most beneficial for endurance. So it's weird because everyone wants to push push push but when we had a speed golfer on oh my god um kern kern kern yes right there you go we had brad kern on the show he talked about how his heart rate monitor was set to go off if it went above 165 and he kept looking at it and he was like fuck i gotta slow down he was so mad because he liked going harder and he's like this fucking thing sucks you know but you it's it's like training you know it's like lifting like if the training intensity is too great if the weight is too great on the bar you know if you're

supposed to be getting clean sets of five in and you're getting in dirty sets of three, like that's not, that's not a good place. That's not a good place to be. Dude. So, so no, like when you, you mentioned something. So like when I do cardio in here, I wear my Apple watch and I make sure that my heart rate's usually around like 150 on average, 140 to 150. Right. Um, and I've become very accustomed to that feeling of my heart rate. How do you do cardio when you're in here? I usually do the rowing machine or I, the rowing machine is typically what I like to do, but sometimes I'll use the echo bike. Um, but I make sure my heart rate's there. Andrew, were you aware of these secret cardio sessions that he's

been doing? I didn't know anything about the row.. See, this fucking guy. Sully's seen it. Kenny's seen it. I love the rower. First we learned about it. No, I was going to say two people seen it. That doesn't make it true. We learned about it. Remember when we learned about creatine? Yeah. Multivitamin. Omega threes. It's a lie.

It's like, find out something fucking new every day. All right, go on with your story. No. Um... find out something fucking new every day all right go on with your story no um what i was gonna say is is initially uh it feels very uncomfortable to to do cardio at that but what i what i what i wanted to mention here was what brad kearns was talking about right where he was you know when his watch went off that he went over 165, like, fuck, you got to slow down. I think that all the things that we've gone on in terms of breathing, like from Brian McKenzie, Patrick McHugh, and James Nestor, that will help you first off to be able to calm down when doing a lot of this type of work. And it'll allow you to

breathe better, which inherently will bring your heart rate down to a better place. So I'm pretty sure that when most people do jujitsu, part of the reason I know part of the reason why they get very tired is their breathing's impaired because when they do certain things, their heart rate goes super high for a while. Then they have to take a long break and then they can do another role. But if you're able to control your breathing and get better at that, you can, you can train yourself to keep your heart rate, not intentionally, but just because you breathe better, your heart rate's going to stay in this really good place for performance. That's why every single session I've done in jujitsu where I've tracked my heart rate, and I have this with

multiple sessions, my heart rate's always averaging around 140 to 150. It's never really been averaged around 155. And these are hard rolls, right? And intermittently it'll go up a little bit, but it'll typically come right back down to that spot. So I think that's really important. Like that, that, that there, there's something there. Well, and that's another reason why it's important to work with people that are like at your level, slightly below your level and slightly above your level. But if you just start right off the bat going with somebody that's way better, they'll just continue to thrash you. You'll continue to get more and more tired and you probably won't be able to

really grow into it. You probably won't be able to maybe after a little while, you know, maybe you'd finally start to like get the hang of it, but not a great way to learn. Like it's not optimal to learn that way. You'd be so exhausted i mean i have virtually no experience you could tire me out every single time and it could be such easy work for you and i could be like gasping for air because i remember like doing some stuff with uh

bobby lashley years ago uh bobby was a really high level wrestler four-time all-american jacked as fuck. He would just, he would do stuff to me that he knew that I would like, how I'd react to it, you know? So he'd just pull on my neck. He'd pull on my neck a little bit and big guys are dumb enough to like kind of resist that. He did that for, I don't know, a minute or so. He played around with that for like a minute. I was done.

My legs were done and obviously like he's fucking jacked and he's a amazing wrestler so he didn't need me to be tired to do whatever he wanted to do but it just made it that much more awful then he just like picked me up and i was like i'm gonna get fucking killed like i'm just gonna go he obviously didn't we're friends so he didn't do anything like that but i was like he could just knock me out by just slamming me into the fucking ground right now because i was so useless after he tired me out that way you know but to your point there like when when doing lifting or going for uh you know you know you're going to have a hard day of training it's necessary to train yourself to be able to calmly deal with higher stress training,

right? So if you're going to come in here and you know it's going to be a tough training day, after you do that for a while, if you get better at approaching that in a way that you don't stress yourself out, so you're training, you don't have to like hype yourself up and get your heart rate up for all those training days, you get used to it, like then it's like a hard training day comes, you can do what you got to do and recover like a hard training day comes, you can do what you got to do and recover quicker. Cause you, you're not like your, your heart rate isn't going up to a crazy amount and you're not stressing yourself out too much. It takes some practice. But what you were saying there in terms of like the hard roles and the easy roles,

um, I could have a day of really hard back-to-back roles. But because I can stay calm through the thrashing, like if I was being thrashed, you can still, you don't have to, you don't, your heart rate doesn't have to go crazy up if you're getting beat up, right? You can still stay calm while you're getting your ass beat, or you can learn to do that, right? And that will, that's, you can still, if you can train yourself to do that, you're still going to get all the benefits of it. So I think that's a big deal there, especially for lifters. Because you know, when you see some yourself to do that, you're still going to get all the benefits of it. So I think that's a, that's a big deal there, especially for lifters. Cause you, you know, when you see some people come in for a tough training day, it's like, they're like, Oh, my recovery was shot, blah, blah, blah. But it doesn't have to be that way. We've seen people

do crazy lifts, get off of it. And they're, they're cool. Right? So I think there's something to that too. I think, uh, your interpretation of what's happening is different when you're trained. And we talk a lot about this with the mindset, you know, with your ability to interpret what's coming at you. You know, if I have no experience in combat sports and, you know, I just know like just to put my hands up and to kind of like move out of the way, I could know like that it's going to hurt. When someone starts throwing kicks and punches, my interpretation of that is like, this is really, really scary. And I'm probably any second now going to get hurt really, really bad because Bones Jones is throwing punches and kicks at my face or my shin or whatever. Right. But just picture if you had just even a couple of years experience.

Well, now you're like, okay, it's bones Jones. He's going to absolutely murder me because he is more experienced and he's one of the, he's a goat. He's one of the greatest anyone's ever seen.

But at the same time, it is just punches and kicks and I'll, I can defend it and I can actually throw stuff back and, and see, and see where it goes. But I think a lot of times, you know, when something's really heavy in the gym or you're doing something that's really hard, you have a tendency to like really, uh, kind of freak out. And a lot of times you freak out because of the potential of what could happen. Um, I heard somebody kind of break this down the other day,

my friend, James Smith, who had just, this guy, he's got an app that's coming out. That's just gonna, it's gonna fucking crush. I'm really excited for him.

Oh, sick. And we have to have him on the podcast again, but like the way he puts stuff, it just, it's demoralizing. Cause it just makes you feel so dumb. Sometimes it's not,

it's not because he's like, he is very smart, but it's not because it's not just makes you feel so dumb sometimes. It's not, it's not because he's like, he is very smart, but it's not because it's not just because of how smart he is. It's just because you're like, Oh shit, he's right. He's right again. And then you're like,

Oh, that's why I think that way. Fuck. You know, and you start thinking about all these other things and you're like, Oh man, it's too much. But, uh, he talked about, uh, you know, you start thinking about all these other things and you're like oh man it's too much but uh he talked about uh you know having a baseball you know you take a baseball and you put the baseball up on a uh on the top of mount everest you take that same baseball that's

the same weight and everything and put it on top of a picnic table and he said, emotions are, they are like energy. And so, you know, which one has more potential energy? You know, and the answer is that the baseball on top of Mount Everest does because of the possibility of the kinetic energy of the baseball falling off of Mount Everest. It's what could happen. of the baseball falling off of Mount Everest. It's what could happen. Now, you could go through your life and you could avoid things that represent a ball being on top of Mount Everest, or you can learn to reinterpret things and put the ball down at baseline where it's just on a picnic table all the time.

You can interpret everything. I mean, maybe it's actually almost impossible being a human being, being like a human being that has emotion and that has previous history and different beliefs. Maybe it's nearly impossible to always have it at that picnic table level because of who said it to you and what happened. Somebody dies, you know, something tragic happens. I mean, it's going to be very, very difficult, but it's still a choice. You still have a choice in those situations to interpret it whatever way that you want. And I think when it comes to training, it comes to jujitsu, it comes to nutrition, we can kind of get overwhelmed and look at these things as being like impossible.

We'll never be able to do it. But you can kind of bring things back to baseline and say, you know what? I can do a lot of that. I can't do all of it at one time, but I bet if I start to implement some of this and some of that here or there over a long period of time, I will be better off than I was yesterday. And from that guys, just remember, like we go into the gym and we work out all the time. We're used to training that we're used to training to get bigger trainings, get stronger. Um, this is something that also takes some training. There's going to be a constant reinterpretation on a daily basis and you will get better and better and better

at it. And there'll be a point where then you're like, things just kind of slide off of you. You're the ball for the most part, for a majority of your thoughts during the day, for majority of the things that you do, that ball will stay on the picnic table. And maybe if something comes from left field, maybe it'll be on Everest for a few, but then it'll come back to the picnic table. You can train that. It's, it's not immediate. I feel like when it comes to things in the mind, um, the mind, like when I first started trying meditation, very frustrating thing. And I was like, this should be working fast, but it takes training. All of this stuff up here takes consistent repetition, practice,

and training. So just do it. You'll reap some benefits from that. I think probably when you were thinking about going to jiu-jitsu, you're probably pretty nervous. And when you actually went, you were probably really nervous. First couple times you went, you probably got a little better at a certain point. And now you can barely even think back to, like you remember it, you were kind of nervous, but you were probably forgetting some of the new people coming in,

how nervous they are. You probably kind of almost forget the feeling. You're like, what's up with this guy? Why is he acting? So, and then you're like, oh yeah,

it's like you almost forgot, even though it was like really, really difficult and hard to swallow your pride when you're six to two 45 and people that are one 80 to 70 at the time. And people that are one 80 are kicking my ass, tapping you out left and right, left and right. even after a couple of weeks when you're still learning it You're still getting crushed, you're like oh okay I got it, I think I remember Remember how to get, and then someone gets you and you're like ugh

It's a killer, but you kind of forget about all that, it's amazing how It's amazing how nervous you could be going into a situation or how painful certain situations can be. But once you're able to experience them multiple times, you start to get accustomed to it. You start to get used to it. And once you're used to it, you're able to adapt to it. And once you're able to adapt to it, then you're able to actually adopt it and have it be a practice. And once you have it be a practice it then you're able to actually adopt it and have it be a practice and once you have it be a practice then it turns into a habit and once it turns into a habit now you're the guy that kicks everyone's ass at jiu-jitsu you're like the jiu-jitsu guy you're the

uh you're the guy that doesn't eat any carbs you're the guy that whatever the thing is that you that you're known for you're the guy that lifts you're the person in the family that lifts all the time you know and then other people don't get it how do you do that it's like well i was fucking scared once too man and i didn't want to do it but i did it enough to where i got over the hump to where you get to a point where like carlos is at right now so i i really am encouraging him i hope he keeps that momentum going because he'll get to a point where when he doesn't do it he's gonna be like fuck man like that sucked today sucked today wasn't not a good day because i didn't get my exercise in absolutely i think uh one thing that i remember vividly in terms of the way i felt when i went to the first few times is like not just am i getting beat up but all these people

are seeing me get beat up right so i'd be rolling and I'd look and I'd see somebody watching. I'd be like, fuck. Right. It's that, that's one thing that I think even is, it's a, it's a barrier for people when it comes to going to a gym and working out,

going, going somewhere and getting some lifts. And cause they're like, everybody's looking at me. Everybody's going to see me trying to do this and whatever. I think that's one big hump that you just need to not care. You just need to just stop caring about what everybody but everybody's first off not looking at you.

That's one thing to get out of your head. People really don't care that much. They don't give a fuck about you. They don't care. They don't care about you. Right? And it doesn't matter because it's your journey. Just focus on yourself and continue to get better.

Don't worry about eyes that you think are on you that aren't really on you. Yeah. That would always set me back when I would go to a gym. Smallest guy there. I'm like, oh shit. Like they're all moving heavy weights. Like, okay, let me grab some weight that I shouldn't be handling. And I'd always mess something up because I did think like, oh probably like you know they're they're seeing how weak I am I need to lift a

little bit more but now it's it's gotten a lot better uh lifting in the gym the other day I was moving around I think 15 pound dumbbells and just getting a solid shoulder workout going but yeah go ahead no no that's it there was a guy working out here yesterday his name was kai i think he and he was dead lifting and he green no okay got me excited yeah he would have been doing jefferson deadlifts here but uh you know those the yeah those are hard oh those ones those are jefferson, those ones. Those are Jefferson. Yeah. They're weird.

Yeah. They're very interesting. Never done them. Got to try them. But he was like, so he's been lifting for one year. Um, and his, the best I've lifted is like four 75. He showed me a video of it, but he's like, oh, but my deadlift went down. I'm only deadlifting four 55 now.

Um, and, and like, he asked me a question. He was like, I'm about to do this meet. I'm one 97. I'm going to do a meet at one 81. What do you think are good numbers for me to hit? And then I was just like, Oh no, no, no, no, no, no. My friend. Um, cause, cause like there's the comparison trap, right?

It's like, what do you think are good numbers for me to hit? Whatever numbers you're able to hit. It's going to be your second meet you've ever done, right? And for lifters trying to rush themselves towards, like, he's like, I really want to hit a 500 deadlift. I'm just like, you will, but let's not rush towards it. Like, don't do everything you can to try to hit 500. Lift in a good fashion to take you there. Cause you're going to get there sometime. It might not be by meet time, but it might be a few months later. Right. And I think especially

when it comes to lifting, like you were mentioning, Andrew, um, you come to the gym, you see people lifting all these types of weight. You're like, Ooh, I should be doing something like that. And then you mess yourself up. Right. So it's just like, I was telling him, Hey, just, just train with weights that you can move. Well, don't touch loads that are's just like, I was telling them, Hey, just, just train with weights that you can move. Well, don't touch loads that are uncomfortable or like, or have you break form. And when meet day comes, you hit what you're able to hit with the training you've done up until that point. Don't go for dream numbers just because they're dream numbers. And just because you see what other guys in the one 81 class are hitting because you're one year into

the game, bro. And even if you weren't just one year into the game, that's still the conceptually, that's still the way you need to look at it. You can't rush strength. You can't. You'll fuck yourself up rushing strength. Yeah. It's just a, it's a stretch, you know, it's a stretch to, to get to weights that are just goals and they're not actually like there for you yet.

You're going to really underperform too if you are striving for the next 100 pounds or the next 50 pounds. Like, I have to do 450. I have to do 500. Just like they say in sports, is just take what the defense will give you. Like, what's in front of you?

Because just getting the things out of the way, what's in front of you because the, you know, when it just getting the, getting the things out of the way, getting the lifts out of the way, getting a couple of lifts in a meet, hitting your first three squats in a powerlifting meet gives you great momentum going into the bench. And really, if you're a newer lifter, I would say for the first year or two, you really, if you're going to miss anything, year or two, you really, if you're going to miss anything, uh, you maybe miss a lift or two in a competition, um, per meet, you know, you shouldn't really be missing a lot. I actually had, um, Becca Swanson and a bunch of lifters from big iron gym that are some of the strong Sean Frankel, some of the strongest lifters I've ever seen. Um, they would say that their opener would be like a joke.

It'd be something they could handle for three to five reps pretty easily. And then they would kind of go, they would go from there based off of how they felt. And they would add weight there. But they were like, in terms of like 100% or 99 or 98% and up, they were like, that's the third attempt, you know, and they weren't even really always trying for a PR because of back to what you said about the heart rate. They were always continually getting stronger. So their capacity would change.

So you're, so you can be really, really active and have your heart rate at 150, whereas somebody else that's not as fit could just be walking and their heart rate could be skyrocketing. You could be doing, you know, walking lunges with weight on your back or something like that to give a comparison. So your capacity is always going to grow as you get stronger and stronger. But even in the case of a powerlifting meet, it's not just like this total roll of the dice, like where you're like, I'm just going to see what the fuck. thing meet, it's not just like this total roll of the dice, like where you're like,

I'm just going to see what the fuck. It does make sense if you're trying to piece together a certain type of total and maybe do that in the last lift or the last day, you know, uh, or the last, um, last deadlift or whatever it might be going head to head with somebody. Yeah. Yeah. Maybe for the win. Right. Cause it's like you, you, you do it and you give it a go and see what happens.

And you might, you might have to, you know, you might have to let go of the bar or you might not be able to complete the lift or whatever, but for the most part, you want to always do what's within your capacity. And then what does that also do for you? Well, how great is it to walk away from a competition and have people say, man, you had a lot more, like that was actually really awesome. It's only your second meet and you totaled 1,500 pounds. Your first meet, you totaled 1,300 pounds.

But to be honest with you, it looks like the next time you compete, you'll be able to do another 200 pounds on your total. So you want to kind of always leave room for that. Man, there was somebody that I, somebody was telling me about this super, where is she? I would say even your diet too. It's like, it's your diet's not at your maximum capacity either. It should be something that's, that's easy and within range of what you're capable of

doing. Okay. Hunter Marie. Do you know who that is? I never heard of her. Hunter Henderson? Never heard of her. Okay.

Her. do you know who that is i never heard henderson never heard okay her um this woman is benching like i think she's like dead lifting 600 something pounds at once at 165 14 10 is her total at 165 wow world record squat um bruh yeah her her yeah yeah dude she just here like this was a low block pull at 600 by one and then yeah andrew has her up on the screen like she is have we seen her ridiculously strong i haven't until yesterday um katya showed her to me i was like jesus christ did she lift it uh she's at um uh jp's spot. JP's spot? Strong barbell club. Like, dude. Did she lift at Jesse Burdick's meet?

I don't know. The backyard, or the meet that he had there a while back? 305? 315. She took 315 during that lift, that session, too. At 165, guys. Oh, shit. 315?

This is 315 no yes pause pause on the chest as we're watching this as we're watching this too there's no tricks she's not

she doesn't look like she's particularly super short or anything like that she does have a pretty normal bench grip it doesn't look like she's out super short or anything like that. She does have a pretty normal bench grip. It doesn't look like she's out super wide. She's able to arch pretty decently, but that's not any sort of weird, crazy arch. Absolutely no tricks. Good, strong paws and good, strong press. And the press, too, is just like, mm, just solid.

Yeah. But the other... Damn, look at her back. Jesus. She looks great. Weighted? Oh, yeah, weighted. Weighted pull. Yeah. But the other. Damn, look at her back. Jesus. She looks great. Weighted? Oh, yeah. Weighted.

It's crazy. Of course, her body weight is going to be chump change when she's able to deadlift 600 pounds, right? Look at that. Wow. Is this the one? Why does she? She looks familiar. Yeah.

Yeah. Like that. It's insane. But pause pause what was that pause with what wait she did a pause deadlift with what uh 572 paused high bar single 504 no that was her squat was a pause deadlift with a low pause at 572 she paused deadlifted 572 bro that looks like it killed she stopped like right at the worst part like oh yeah because she got the momentum she pulled the slack out she lifted the weight and then paused it and then went again is there any shots of like her face she looks really

she looks super familiar i i want to say i've seen her lift somewhere before we probably have but anyway congrats hunter her name is? Yeah, Hunter Henderson. From something you were saying. We've got to have her on the show. Yeah, Hunter underscore Marie24 on Instagram. Something you were saying reminded me of that, but I was just like, I have to pull this person out. Well, a lot of people would be reaching and striving for that, which is understandable. But if you're watching her videos or ever seen her lift, she doesn't look like she's reaching.

She looks like she's doing the lifts very easily. Damn. That's crazy. I got to start working out. That's what you were talking about the other day, right? These powerlifting chicks just make you want to give up. Yeah. You're just like, wah, wah, wah.

Man, at some point we got to talk a little bit about mutants i was uh i was seeing uh that more plates more derrick for more plates more dates he made a video and he was talking he he was just showing how like there's a video of this kid squatting eight eighth grade squatted 500 pounds yeah to death you saw it yeah eighth grader 500 pounds beautiful to death And then there's another video of this like 14 year old who benched 405. Clean. 405. So it was just like, there are some just crazy freaks. The more people that get exposed to fitness, the more mutants that you'll see.

And we saw that a lot with CrossFit. And, you know, someone like Matt Frazier, you know, there was Rich Froning, and now there's Matt Frazier, and he's moved on. He retired, I believe, already after winning five straight CrossFit Games champions. But, you know, if CrossFit continues on...

There's going to be some crazy, yeah. Because it's still new. I mean, remember the UFC. Like, remember the infancy of the UFC and when it first started. People didn't even know what Jiu-Jitsu was. And then how advanced has Jiu-Jitsu gotten? With Donaher and a lot of these other people coming in with different concepts and ideas. Jiu-Jitsu obviously has been around forever.

But the more people that it got exposed to and the more people that saw what it could do for them, the larger the pool of athletes that jumped into it. And now there's tons of mutants in that sport. And same thing happened with powerlifting. There's just some... Hopefully it continues to grow so that we can continue to see what's possible. Keep seeing just mutant after mutant. Yeah. No, that's the thing.

Like we're, we're seeing it currently. I think that's, you know, that's the crazy thing about all of this because people like this have always existed. It's not like we're seeing new mutants or something in the genetic pool is changing. It's just that people are now just taking videos of it all. We're able to like, there, there's exposure to when you're young and people are just figuring out, oh, I can lift, and I'm in sixth grade. I have a talent for this. And then they're in eighth grade squatting 500 pounds. I remember there was a lifter that lifted with Brandon Lilly.

I'm having trouble remembering his name, but this guy was benching in the sixes and pulling 800 and squatting nine. Just a brutally, brutally strong guy. And Brandon would say, he's like, you know, that guy is really strong. But every once in a while, his uncle will come and train with us. And he's like, he squats 600 for reps. He's like, he's benching high fours, sometimes even 500 pounds. He's moving those weights around for reps, and he doesn't lift. He's like, he's been in construction his whole life.

He said he used to lift a little bit when he was young, but he's just like a big old fat, just country strong dude that comes in there and just throws around some weights. And he's like, we're always like, we're just like mesmerized. We're like, dude, seriously, when was the last time you lifted? He's like, probably about three months ago. And they're like, what the fuck?

And he didn't know what was heavy. He's a big, big guy. So like he would, he would be like squatting like 400 pounds for some reps and stuff. And he's like, I don't really have, you know,

I'm not strong like you guys. So I don't really know, you know what to do or whatever. And they're like, well, we'll just have you work up slow to like a set of five and see what you can do for today. And he'd have like six plates on there and he'd be like, you know, with his butt like

nearly on the ground. Like, Hey, am I, am I doing this right? Is this looking good? Is this bad? Did I break the gym record? Like, uh oh. Yeah. Is breaking the record the wrong thing to do?

Like, did I mess it up? Yeah. That's gotta be like, oof. up yeah that's got to be like that that's yeah that's amazing yeah seeing these young kids seeing these young kids smashing these weights too is impressive yes it's just like you know with social media being around like you said but like you know somebody who is like insanely strong like that probably doesn't like oh well you know okay how cool is this like this nobody cares about this but then all of a sudden you know you pull up youtube instagram and somebody like who's getting

like a lot of uh attention you're like wait i can do more than that guy let me give this a go and then you have kaylor woolen yeah yeah yeah how about that steak shake commercial yesterday that was fun man yes i was freezing the entire time andrew go ahead and tell and seem of this story here we go let me take a shot mark missed it so the same spot every time so uh friday we're kind of having like a little little pre-game meeting for saturday sunday shoot i mean and i was gonna love this mark's drinking water and then you know so he was so conference room right so big table marks on like far right corner trash can is like behind me so a solid i don't know maybe like eight feet just goes does one of

these well bam throws it straight up it like somehow hits the conference room door goes right in and he's just like yep every time in front of like eight people yeah and they're like their eyes are all lit up they're like damn andrew is dying and he's like he misses every day like that's one out of a hundred you guys don't understand i watch this man do this every day he's never made it once but mark's like nope nailed it making it rain usual oh man well i guess when the pressure is actually on you're able to you're able to perform that's what i said i need more of a challenge but even mark was like all right but no this shoot was great man uh fuck i was freezing the whole time yeah i got pretty cold too especially being in But even Mark was like, all right. But no, the shoot was great, man.

Fuck, I was freezing the whole time. Yeah, I got pretty cold, too. Especially being in that freezer. In the meat locker, yeah. I can't wait to see it, man. Because I just came and I just see you biting into a freaking raw liver. Somebody walked off with all that liver and kidney and heart. Who was it?

Probably a total savage of some sort i don't know they probably didn't even pay for it either okay real talk though first off thank you to country butcher for the the organ meats which thank you so much for uh allowing us to uh wreck your place for however many hours we were there for adam was great thank you um but i can't wait to like really cook this stuff. Cause I usually just ate liver raw with some salt. That's what I've always done. But now with Ashley Von Houghton's book, it takes guts,

which is, I have it in email. I'm it's getting shipped. I'm about to, I'm about to cook up some heart and some liver and, and, and see what, see what this woman,

those pork ribs too. Oh yeah. I can't wait to, Oh you did you did you make it i didn't make them yet i'm gonna make them i think i'm gonna make them tonight okay on the old pit boss yeah how did it go with the tri-tip it went great yeah it went great i probably cooked it a little a little bit long uh just a pinch but yeah it was fucking awesome yeah i think so like you again like i was telling you text like it just it there's no wrong way to do it. And just the longer you have it in there, the more soft and tender and just ooey gooey goodness it'll be.

But yeah, if you just. So 225 and just leave it in there for an hour. Yeah. Yeah. Pretty much. Sometimes it doesn't even take that long, but yeah, that's what I would recommend. I'm so excited to use my Pit Boss. Yeah.

I, uh, I'm so excited to use it. Who sent this to us? Pit Boss. Yeah. Anybody, any name in particular? Yeah, our boy Barrett. Barrett Brown, I believe is his last name. Thanks, Double B.

Yeah, for real. We appreciate it, man. We love the product. Yeah, he watched Bigger, Stronger, Faster, so he's been a fan of ST and everything. And then Starmageddon came out, and then one day I started blabbing about Pit Boss on the podcast. I'm like, whoa, wait a second, you have a Pit Boss? So we've just been friends since then and it's like, dude, that smoker is second to none.

What makes it different than some of the other smokers or people that are listening? So right out the gate, if you do have a chance to compare this smoker to another brand that rhymes with schlager um the the metal itself is just thicker and if you are in a cold climate it's kind of sometimes can be a pain in the ass to keep the smoker hot so you need like an actual like blanket over it sometimes they make them it's that's what it's for so there's that and then as far as i know

they were the first ones to have what they call a sear slide so you know like i told you mark so you you cook you slow cook the meat and then right at the very end you turn it up and then you move the little panel over so the flame comes through so you're able to get that like dope restaurant sear dude it is amazing it makes you a freaking like legit chef like right out the gate. So those are the two main things that I know of. And then now they're coming out with all kinds of cool technology like Bluetooth and just like some dope. Like they're stepping up big time. It has a thermometer which helps a lot.

A thermometer that you put in the meat and that helps a lot. And then it shows you the temperature of both, temperature of your grill or smoker, yeah, and it shows you the temperature of the meat at the same time. And you get your temperature to, what, about 135 is what they usually recommend? Yeah, for the internal. So, like, me personally, I like my steaks and my meats medium. So I like 135. I always recommend 135 because if you're there, you, you won't

accidentally go too high and you won't accidentally go too low. Like if I tell you, Hey, 112 and then let it rest for 10 minutes, that'll get you to a like medium rare. But if you cook it at like 90 and you let it rest and then you start cutting into it and it's like, ah, dude, this is, this is, this is still alive. Yeah yeah empire yeah so that's why i always recommend 135 for just getting started and then after that once you can really dial it in with the the meat probe and the thermometer like it you can start getting really creative and then with the pit boss it's dude everything comes out tasting really good yeah i feel like a real man i thought i'm gonna be using a grill yeah dude it's oh man and if you

want to so like here's something that i always like tell people like hey if you want to impress like uh your girl or your girl's parents you know like if you know like my dad now you know but back back before he was my dad you know my father-in-law is like oh shit i gotta cook him up some manly ass meat you know so that way he can can see that I'm, you know, worthy of his daughter. And I remember I got a tri-tip from Costco already seasoned and I threw it in the pit boss and dude, it came out perfect. You know, it was like super, like just perfectly like medium rare, but seared on the outside.

So it was like crunchy, but like juicy and just like it's it's great podcast always makes me hungry and then after he ate that he said you can marry his daughter that was it that's all it takes man yeah yeah the commercial was great yesterday good uh good job by the whole team it was a good uh good solid team effort and uh you know recording it and like you know i don't i don't really study lines or anything. And we didn't really have anything super particular for me to say. So some of it was took a while to get through. And then just weird stuff happens when you're recording.

Like every once in a while, the boom mic might be in the way or a motorcycle starts up in the background. So some of it's me messing up and some of it's like some other uncontrollable thing that, that happens. And, uh, I think some people in the room aren't, they weren't used to seeing that,

especially for me. Cause a lot of times, like if we do something, it's, I can usually handle it in one take, but it's, it's only because it's for YouTube and it just doesn't really matter. You can just kind of,

I could say, oh, I messed up there and i can re-explain whatever i need to do or even on the podcast here uh and so like as it was going i was like great these all these people probably think i'm like fucking up but it's like it's part of just it's part of this process like you need to i don't have to mess up necessarily but it is part of like getting it right is that it's going to take time. It's going to take a few moments. So after it gets to be like, take 16, you're like, you know, my dad's in there and my dad, my dad actually talked to me a little bit later and he's like, I think you should tell everybody to go outside so you can concentrate.

I was like, oh no. I was like, it's just, it has nothing to do with anything like that. I'm not particularly nervous or scared or anything. It's just going to take a while for me to get all this stuff the right way. Yeah. Like as opposed to, you know, even the podcast, but like YouTube, like there's certain bullet points that you have to make. Right. And then there's certain things that you cannot say.

And that's that's the hard part right there is like, oh, OK got to redo that one again. Or you get everything right. And then you, you know, like, and if you take this, you'll have the, you know, X amount of gains. It's like, oh, fuck. No, you're not supposed to say that. Like, I got carried away. Or you got to say pain crease or something like that. Correct. It happened more than once.

Yeah. I can't. I'm going to work on the photos that I was taking. So there's some really gruesome images in there of Mark, you know, biting raw meat. Yeah. And that place just was aesthetically, it was really nice. If y'all are in Sac or whatever around, go check out Country Butcher because, oh man, there's some good meat there.

It just makes you hungry. Delishy poo. Delishies. Take us on out of here, Andrew. I will. to there. Yeah. It just makes you hungry. Yeah. Delishy poo. Delishies. Take us out of here, Andrew. I will. Thank you, everybody, for checking out today's episode. Apologies for the miscommunication that is officially on me.

I didn't reach out beforehand, so we will make it up to you guys with Mike Matthews. But still appreciate you guys hanging out with us today. Please make sure you're following the podcast at Mark Biles Power Project on Instagram at MB Power Project on Twitter. My Instagram, Twitter, and clubhouse is at I am Andrew Z in SEMA. Where you at? And SEMA in Yang on Instagram, YouTube clubhouse and tech talk and see my yin yang on Twitter. Mark.

March 18th is, the Steak Shake drops. Vanilla and chocolate. So it'll be dropping March 18th, unless there's some sort of unforeseeable thing that happens, but that's what we got scheduled over here. And I'm super excited to get it pushed out to the world. And I'm already working on different versions of the Steak Shake, different flavors of the Steak Shake, so there on like different versions of the steak shake, different flavors of the steak shake.

So there's already a bunch of stuff in the works that'll all probably come out later in 2021. But for now, you got the chocolate, you got the vanilla to choose from, and I know that you guys are going to love it. Strength is never a weakness. Weakness is never a strength. Catch you guys later.