Mark Bell's Power Project - EP. 541 - Q&A Sunday

Episode Date: June 28, 2021

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Hey, people have been asking me a lot about how I get my protein in. Like, how do you get your protein in when you're doing OMAD? And I got to tell you, it's not hard. It's not hard at all. What do you mean? Because I just eat a lot of meat. Oh, do you? Yeah.

I just stuff a lot of meat down my throat. Oh, do you? Yeah. Yeah, I do. Oh, yeah. You guys know this about me. This is not news. I'm just stuffing meat in my face.

Like you wouldn't believe. Yeah, no man. It's, I fucking love it because so many people have been asking just about like, so many people are still dieting, eating normal food, like just eating chicken,

eating, um, lean meat. And they don't realize that you could grab yourself a lean, a Piedmontese flat iron, which is like 90 something grams of protein and seven to eight grams of fat and you eat a steak while not getting a crazy amount of fat but the cool thing is they also have other cuts like their ribeyes if you do like fat you can have a cut of steak that has more fat it's fantastic i you know i uh i love the bavette

steaks and i eat like one bavette steak it's like, there's a hundred grams of protein. And then, you know, with the OMAD stuff that I'm doing, sometimes I'll, I'll have some like vegetables or something like that. My wife usually cooks up something for dinner, like chicken or pork or some type of Pied Monti steak. And that's how I get my, my proteins. Like it's taken care of. Sometimes I finished a day with a, you know, a protein shake or something like that. But it's, it's,, but it's interesting that people think

that it's really difficult. And I guess it would be difficult if you're only used to maybe consuming like 100 grams of protein a day or if you're just not used to consuming decent amounts of protein. But I know that it sounds like you need to eat a ton of protein to do it, but when you're eating something like a Piedmontese steak, it's very, very high in protein. The percentage is high in protein. It's moderate to low in fat usually. And so get your protein.

It's just not hard. And the meat's tender. It's easy to get it down. Yeah. You guys need to check it out. Yeah, absolutely. Better choice. My camera just died.

Yeah, no, it is a lot easier, especially because it tastes so much better than anything I've ever had. And if you guys want to check it out, you really need to. You should be checking it out already. It's at Piedmontese.com. It's P-I-E-D-M-O-N-T-E-S-E.com. At checkout, enter promo code POWERPROJECT for 25% off your order. And if your order is $99 or more, you get free two-day shipping. I'm pretty baffled that in all the time that I've eaten Piedmontese beef, maybe it's happened,

but I don't recall ever happening to where I had to spit some of the meat out of my mouth. Have you ever done that before with a steak? You go to chew it, and you're thinking that this part that has some fat and some uh you know meat on it stuff yeah yeah you're like you think sometimes you can eat through those things and sometimes you kind of can't yeah um i don't know if it's the way they cut their meat the way they raise their meat i'm not sure what it is but when you have a pied montes steak you can eat the entire thing i've never had any trouble with like weird wiry or stringy meat uh that i need to like spit out or whatever Yeah, no, it's it's always been super good

And the one thing that one thing to remember guys when you get your piedmontese If you typically cook a normal steak really long cook your piedmontese shorter because it cooks quick And then like some people are like, oh, it's it's so rough Like it's rough because you overcooked your steak, not because the steak is bad itself. And don't forget about some of the other options they have, too. They have beef ribs, which they have some of the best ribs that I've ever had in my life. They're freaking amazing. I didn't know they got all kinds of like roasts and stuff on the website that if you want to get a little fancy, you can stuff them in the oven and there or you can smoke them.

I mean, you know, they have a they have a lot you know don't just kind of listen to some of the our recommendations like check the site out um we're into the hamburgers but even beyond just the hamburgers they have many different types of ground beef they have they have the hop daddy patties which are freaking awesome those are my favorite and then they got the super lean ground beef. And then on top of that, they have hot dogs. They have what's the Biltong jerky, right? Talk about that real quick. Is that okay?

I've had different Biltong jerky. Like melts in your mouth kind of. Yes. That's amazing. And other Biltong jerky are super rough. Like they're really dry. And I was like, if this is Biltong, this sucks. But I tried Bied montese biltong and

it's actually like it's good it's it's really good they got three different flavors it's low in carbohydrate i mean you know uh and hey don't sleep on those sliders still you know they got sliders on there that are amazing throw some damn cheese on those bad boys and it's you're having a freaking party so i forgot about the sliders yeah they have so much good stuff how do you forget like oh i'm all loaded up on burgers because fourth of july is coming up i'm so pumped i'm like yeah i'm gonna be out there cooking it's gonna be great yeah yeah that stuff's amazing i'm still flat iron steak steak type of guy that's my shit but it's just you know it's just convenient it's helping me on my diet. And I know that a lot of people struggle with their diet. But when you have a refrigerator or a freezer stocked up with some great options, it just makes it that much easier.

What are we talking about today? Talking about practice. I don't know what we're talking about today, but I just need to let these people know we are live right now. Oh, Mike. Mark, Andrew, what's up? What do they do? Power Park for that live swipe up. You guys can come ask questions. We'll be answering all your questions for you. Oh, Mike. Mark. Andrew. What's up? What do they do? How about that live swipe up? You guys can come answer.

Ask questions. We'll be answering all your questions for you. Join the party. Hmm. Yeah. Speaking of party. Party. Something I do want to point out, though, just because I thought it was so cool.

So yesterday. Happy birthday, Jasmine. She turned 13. My daughter. Wow. Just a weird amount of circumstances happened. And like the guest list went from like 20 to 30 to looking around. Oh my God,

there's over 40 people in our house right now. Oh damn. Well, in our backyard, yeah. Kids in the pool, parents, you know,

chilling out in the shade. It was amazing. But something that was really cool because we hear people that talk about, you know, like, oh, I can't stay on my diet because of my kids or um i get on a good roll and it's like oh but there's a birthday party every weekend so what do i do blah blah um we made a a conscious effort and like decision i

should say that um we weren't gonna have any candy at the party nope nope there we fucking go no no piñata um we did make cake because it was like a like it's her birthday let's have a birthday cake but nobody cared and we didn't even pull the cake out like we literally just skipped the whole thing so the only thing that people had was some lean ground beef from piedmontese which is why everyone freaking loved it we had that how did you guys prepare the ground beef like what was it made like a like taco salads so we just put out lettuce, put out rice, meat, some beans, some cheese, and that was it. People loved it. We did have chips, which people did enjoy.

So it was kind of like nachos, basically. But that was it. And then fruit. And nobody complained. Nobody sat there and was like, oh, where's the candy? Where's the cake? Nobody cared. It was amazing.

And everyone loved everything. And I was telling my dad, I'm like, yeah, I think everybody was like really liking the food because there was no bullshit to make the real food taste like crap. Right. Because if I had put out donuts, well, the donuts is really extreme, but they put out candy or something like that. Yeah. People would gravitate towards that. And then by the time the food was ready, it was like, actually, you know, I'm good. Like, I don't even like that doesn't even taste good so yeah i just wanted to point that

out i think it was um like i said we made the decision and we went with it and it was no big deal nobody nobody had a heart attack i uh got talking to a guy uh yesterday i just kind of ended up sliding into this like barber shop i was just like walking and i just was like i don't feel like fucking shaving my head today i felt like being lazy so i just walked in okay got my head shaved um and wasted some money that i could otherwise save by shaving my own head but uh i talked to this guy um and he said he used to be 345 pounds yeah and he probably now is like 270 and i was just thinking like some of a lot of the stuff this guy mentioned about how he took control of his health. I was just like, man,

I would love, I would love to be able to help more people get to where this guy got to. Now, this guy, like, you know, he's, he's still a heavier guy, still 270 pounds. He's a big guy. you know, he's, he's still a heavier guy, still 270 pounds. He's a big guy. He loves food, you know, and he, it's possible that he, uh, you know, never feels comfortable in like a bathing suit or something like that. You know, he, he never feels comfortable in the summer, like at a pool party or whatever, but he made a huge change. His health is a lot better. He has children. There's some random guy that cut my hair the other day that I started talking to, He has children. There's some random guy that cut my hair the other day that I started talking to.

And he just had some really simple things that he did. And he took things a little further as he went along. But, you know, first thing he did was he learned that he was drinking a lot of calories through alcohol, through coffee, through just beverages, sodas and stuff like that. He what you need pen. What you need? Pen. Oh. So he switched it out, and he started to make some changes. He started to drink more water, and he just kind of did so in a reasonable way. He likes to put stuff in his coffee, so rather than putting as much stuff in his coffee,

he would use a lot less. He would use some artificial sweeteners instead of using sugar. Just these kind of small changes. And he noticed that he lost a couple pounds. Started walking a little bit. A buddy of his encouraged him to go to the gym. So he was like, yeah, it would be wise for me to get into a little bit of lifting. A little bit of lifting. A little bit of walking. Just cutting some extra calories from drinks, he lost like 10 pounds. And then he started to kind of think about it more.

He's like, I would like to get more out of what I'm doing. This feels good. And this is the momentum that people can pick up because you start to have more energy. Because you have encouraged your body to lose some body fat, you probably start to feel a little bit better. And because you feel a little bit better, because you have encouraged your body to, uh, lose some body fat. You probably start to feel a little bit better. And because you feel a little bit better now you have like extra energy and you feel like you can do more and you feel like getting off the couch is a little easier.

So, uh, then he started kind of looking at diets and he found a diet, um, in like men's health that talked about low carb kind of keto type thing. And it was talked about like carb backloading, which is made popular by a guy named John Kiefer, which is kind of a weird style of keto dieting. But anyway,

he was just like, yeah, you know what? I, maybe I don't want to do zero carbs. Like, it sounds kind of crazy, but he's like,

I eat a lot of carbohydrates. He talked to a buddy about it. His buddy said, man, why don't you just start out by just cutting out bread? He's like i eat a lot of carbohydrates he talked to a buddy about it his buddy said man why don't you just start out by just cutting out bread he's like i know that you love pizza and i know that you eat sandwiches and burritos all the time and he was like yeah i do and he's like but what do i eat instead and his friend was like that's the point you're probably going to make a lot better choices just by pulling out the bread. There's nothing wrong with bread. Bread does not make people fat. Sometimes it's what can accompany it, and you end up overeating calories.

So by cutting out bread and then eventually moving into more like a keto-style diet, the guy went from 345 to like 270 pounds, which he is now. But it all just started with these small incremental changes that he made over time and this is just a reasonable dude who's probably mid-40s got some kids got a wife uh but went through the same pandemic as everybody else he's a barber so he took a really bad hit and just had a hard time with that from a financial standpoint i'm like this i'm like i need this dude on our podcast because like this is fucking amazing information and i know it like we talk about it but i'm always

like i wonder like what people think of us saying it because i think that they think that we're in some sort of different spot that we don't have some of the same uh struggles or some of the same you know things that just think we're crazy fitness people but i thought that was freaking fantastic so i wanted to share that with everybody today i think that's pretty amazing and yeah i do agree with you i think sometimes when when we say things people think that we are people who always like take it to the next level or whatever so when you give advice like hey maybe don't eat processed foods like well you're already in shape you know that that like it might that must be just like when people were mentioning about the omad diet right one of the comments that somebody said is like oh that must be really what was was

it that they said that must be really depressing or oh yeah yeah what was it yeah that was that's kind of what it was yeah something like that yeah like so so sometimes we'll eat one very very big meal a day and some people like look at it like look at that or look at us and be like oh that must be depressing or that must be hard and And it's really not when you get there. But when we say information, people are like, oh, they've always been in shape. They haven't had the experience of being bigger, et cetera. You used to be 330. I can't say that I was ever like really big, but I did used to be 275 and I did have more body fat on me.

I did have a lot of muscle, but I did have quite a bit of body fat and I dropped from there. And you've dealt with cravings and dealt with a lot of hunger and had to get, you said that you used to get like angry and frustrated, right? When you didn't eat, right? Yeah, man.

Like I was the type of person who always had to eat before they work out. And if I didn't eat before I work out, I felt like my performance was shit. I always felt like I needed to eat a lot of carbohydrates to be able to perform well. So I'd eat like an upwards

of 400 grams of carbohydrates a day because I felt that, oh, this is going to help my performance in the gym and it's necessary for me to perform at a high level. I did have really bad cravings and I would always find a way to feed those cravings or fit processed foods into my macro. So like it would be often that I would eat a whole thing of pen and Jerry's like multiple times a week. Whereas nowadays it's not multiple times a week maybe I'll do it once or twice um but I used to eat like a pint

of ben and jerry's like maybe four to five times a week and make that shit fit um and I would just make a lot of just unhealthy foods fit my calories and give myself reasons to get away with it and like when I wanted to be lean it was harder for me to diet because I had such bad cravings. So dieting felt like dieting. You know what I mean? And it's funny when people talk to us about like, do you feel or like what kind of diet on you on or this and that? I don't feel like I'm on any type of diet because I am not working to maintain my body. Like as far as the food choices I make, it doesn't feel like I'm making any type of hard choices It doesn't feel like I'm having to abstain from something. This is just I eat well I eat I'm very happy when I eat

But I don't feel like I'm consumed by food because I utilize some fasting I do low-carb So I don't have as much processed food. So my cravings aren't as bad just very easy for me to maintain this and pushing off hunger it's uh it's just not that bad it's not it's really not that bad it can it can feel bad like it can feel like shit sometimes um and i think uh both of us have gone too far a couple times with it like i know for myself like uh long-term you know real long-term fasting, uh, day in and day out after a while can be a drag. And then sometimes I got to really make sure that when I do eat, I really eat up because at the moment I'm just doing the one meal a day. Um, but for the

most part, it's really not that bad to push off hunger. And what I would challenge everyone that's listening to pay attention to is like, I would like for you to ask yourself and to examine, are you hungry at all now with the current diet that you're on? And the answer is probably yes. You probably do get, like I mean, I have said many times when I was 330, I was still hungry. You know, I was always hungry. And I just happened to act on the hunger almost all the time. I didn't really know about intermittent fasting at that point and I think I ate like four or five times a day pretty religiously

trying to get the protein in and trying to just make sure I got in like enough calories and stuff like that. So I ate pretty frequently, but I was still, if I thought about it, I mean, I was still hungry and I still remember having certain times of the day where I felt really hungry, maybe during a workout or so it really doesn't feel that much different than now. So I think it's an interesting thing because whether you have food or you don't have food, there's still, you're still usually hungry. Like think about how many times have you eaten and then like 90 minutes or two three hours later you're you're really really hungry and sometimes you feel hungrier than if you didn't eat at all yes so i'd like everyone to kind of take a challenge

and giving it a shot with uh you know just embarking on a little bit of fasting just to kind of see what it can do for you because i think it can help a lot of people cool and one real quick we're gonna get to that but i do want to mention guys like mark is 240 pounds 240 right now i'm like 230 and i think i'll be able to manage like 230 220 and i think i'll be able to manage single digit body fat like really super easy now that i i've found some just newer ways of of doing it and some people might, you know, want to point out like the TRT stuff, but like I can share all my blood work with you guys and you can see like my levels are just like in a normal-ish range

and you can kind of make whatever of that that you want. But I can also just say that like I've always struggled with, I've struggled with getting like, not getting lean, I've gotten lean many, many times, but I've struggled with getting lean and staying lean and being a level of leanness that i that i want you know like i i'm comfortable with where i feel great about where i'm at i feel very proud of what i've

been able to accomplish but at the same time i would still like to be a little leaner than i am right now and i i feel like i have the tools and I have all the information that I need to get there. I just, I just think this, this never helps my, like the claim. And when I,

when I tell people I'm natural because you're very open about the stuff you use, but I'm two 40. So they're like, well, how are you two 40? And you're not, but I was also going to say like,

we both do fasting. We both maintain muscle. We both have the ability. Like I can eat a disgusting amount of food. And you've seen when I've eaten with you guys in the past years ago, when we go out to spots, you can see how much I could put down. And I used to always feel ruled by hunger,

but by picking up the habit of fasting, I can go 16, 18, 20 hours and be okay. I'm not hungry. I'm not, I'm not uncomfortable or controlled by my feeling of hunger. Your history couldn't be any different than mine. Your history, you started out a little bit more in an endurance slash explosive sport. You spent basically your whole young life running, playing soccer.

young life running, you know, playing soccer. And then you spent most of your lifting career, like, working on getting, like, bigger, really. Bodybuilding, yeah. You know, and, yeah, bodybuilding. Like, I didn't start out with bodybuilding. And I never really, as weird as it sounds, as big as I got, I never intentionally set out to be, like, big. I was just, like, I need to weigh more to lift more weight. And so like, yeah, I did some like hypertrophy work and stuff, but I never specifically did

any of that. And then once my power lifting career was over with, and even kind of in between, I just always worked on getting smaller, which I didn't really have some of the tools and know some of the things. Yeah, yeah, as in cutting, right? And I think I have made mistakes in the past, too, of going so far in on that and losing muscle just because I didn't have the exact knowledge that I have now. And now it's a little easier. But I've never really embarked on some of the things you embarked on.

So I think you're bigger because of a lot of the work that you put in, but I think you're also bigger because of your genetics. You're a little bit bigger framed person. You're taller than I am. Right. So it's just, it's just the way it is. The last thing though, I think is really cool though,

is you're 40 something years old, but because you started focusing on more bodybuilding type work, you've noticed muscle gain in certain areas that you didn't have when you were powerlifting, which can show just how important it is to focus on that muscle group. But Q&A. Oh, yeah. We'll start with a fun one from our boy, Brenton Curtis.

And he just wants to know, what do your cheat meals look like? Cheat meals. I know. So we can go into something else, but that's what it is. No, no, that's great. What do our cheat meals look like? That's a great question. First, before we get to that exact question, I do have a question for you, Encima.

What's up? How do you utilize, quote-unquote, cheat meals for your clients, family members, friends that are asking you questions about diet? Because the cheat meal thing is an interesting thing to kind of talk about and examine. interesting, uh, an interesting thing to kind of talk about and examine. But my personal feelings towards it is like people like they kind of need something to look forward to. So if you say, Hey man, you know, this diet is going to be a change in your life, but every Wednesday and every Saturday you're going to get to like, just use 500 calories or a thousand calories, or you're going to be able to do like kind of whatever you want, uh,

for one meal or however you want to put it. How do you kind of assist people with stuff like that? So there's, there's always general guidelines when it comes to something like a cheat meal. Um, and this is even, even for myself,

if I choose to like have dinner with a friend or something one day, I do have people think about number one, when you go out to this restaurant, you're not drinking a lot of calories. So yeah, if you want to get a beer or some wine day, I do have people think about number one, when you go out to this restaurant, you're not drinking a lot of calories. So yeah, if you want to get a beer or some wine, fucking go for that. Okay. But don't get multiples. But number two, you're not drinking a full sugar Coke or whatever. You're not drinking your calories. Just like Mark mentioned over here, that guy, that barber, one of the biggest things that he did was he stopped drinking his calories and he started losing weight. So you don't drink your calories when you have your cheat meal.

Right. And also when you go out to whatever it is that you're about to go eat, still try to focus on getting filling food. Right. So if you want to go to someplace like, let's say you go to like a Cheesecake Factory. Right. Cheesecake Factory has a lot of different type of meals. Get yourself a burger. Right.

Get yourself a burger. Enjoy the burger. But maybe go double patty and maybe just don't do the fries right don't don't do the fries and and add something else to the meal to fill you up because again when you eat out you can still eat in a healthy way and enjoy your food but you can still have strategies to make sure you fill yourself up maybe and you're satisfied and maybe eat the burger first just so maybe you potentially eat a little bit less of the French fries. And, you know, I do think there's there's time to just kind of go for it. What you'll what you'll notice is that over like a long period of time, your cheat meals will become more and more pathetic. Yeah, they'll be.

They'll legitimately cut. Like you said, half of a ben and jerry's like i know that you're thinking like come on you little bitch like what the fuck are you doing i had a full one last night okay don't call me a bitch i can still go to town on those man i'm just saying your internal dialogue you're like dude i can't believe you're you're failing at life this is this is horrible we're putting half of half back and we're being uh reasonable but i think for most people i think that will happen over a period of time. Yeah.

It's hard to like learn yourself. It's hard to know yourself. This gentleman, this barber that I met the other day that came down from 345 to 270. Yeah. He said that food is such an issue for him that he's only allowed to kind of mess around about twice a month. You know, he's only allowed to have a cheat meal about, about twice a month. And he said, it's like, he does it like, uh, you know, every other Saturday or something like that. And I was just, and he just said, like, he does not waver from that. He's like, I'm not, he's like, I'm

just not allowed to. He's like, I just, he's like i i literally know that i can do that but i also know that i don't have the control to do that and i was like dude that is amazing and i said i bet you'll get to a point though where you can do that he goes yeah that's he's like i'm hoping that i get to be that way at some point so the cheat meal thing i think uh i like what you said about it is like you know maybe have some rules for it. Um, I think where people can get really carried away is to have like a cheat day. And I think that that, I think a cheat, I used to do them all the time. It used to be effective when I was young.

Um, but I would, I would do it differently if I had to kind of do it all over again. I'd probably be further along at this moment. So instead of like a cheat day, what I would suggest is maybe you have a couple of cheats throughout the day, but try to eat, try to still get your protein in there, you know, try to still stuff yourself with protein so that that way your overall

calories aren't just off the charts. This is okay. So this is what I want to talk to. Sometimes when you have a cheat meal, you're like craving something like pizza. So you're like, Ooh, pizza.

But when I like, let's say that there is a day that I want to go out. I want to go to fucking town. So let's say this is a day that like I have planned with a friend. I want to fucking eat. I make sure that this, I don't even call it cheat meals or whatever, but I make sure it's something that I can go down on.

And like you said that before, um, where something that i can go down on and like you said that before um where you're gonna go down on food yes because sometimes food is just as good as i'm sorry sometimes food just be korean barbecue is one of those things where i'm just like let's go because it's it's all you can eat meat right and they just bring out the meat you cook it and i can just it's just protein and fat and protein and fat and i'm just cooking ribeye after ribeye after ribeye after ribeye right but when i look at that like i'm not eating an excessive amount of carbohydrates it still falls within line with my what i'm trying to do nutritionally so i think if you can when you have these cheat meals try to make sure it falls in line with kind of what you're doing like both mark and i and you to an extent we do

low carb stuff so at most usually i'm eating maybe 150 to 200 grams of carbs a day sometimes less but when i go to korean barbecue i'm just eating pure protein i feel so satisfied i feel like i did something nasty and i got my fill right so have it fall within your food guidelines yeah and i know like in sema you do the opposite but i'll explain my method about the pre-game and then you can do yours but so like what i do is i'll try to load up on my normal foods but like let's say it's chicken i'll eat a little bit more chicken and i'll keep the carbs down um and then right before so i do this before i go to like a family function where there's usually not going to be a lot of like so happy like great options so i'll make like one of my anabolic ice creams where it's the size of a ninja blender so by time i get there there's very very little room um the method that you use i've tried i love that andrew turned into such a fucking

meathead yes yes it's so exciting stephanie take a picture of me you're worse than us so all right you know i don't want to get into it but when you find his tupperware and his fanny pack when you when you discover something new and like we'll say crossfit yeah okay like the heart of you right now i'm gonna cry you really are i am i love you mark you're the best oh god you know like so good when you when you discover something new like we'll just say crossfit and like they say the hardest thing about crossfit is not telling somebody you do crossfit so like with me this is like so like i mean it's not brand brand new it's like within the past like year and a half to two years where i'm like learning how to like actually dial in my nutrition so like it's exciting to me like when i hear people talk about oh i used to you know be the the dork that would carry tupperware everywhere you know with me i'm just like dude like that

fires me up i love that but anyway yeah there's a picture of me drinking a big old like protein shake on the way to my uh my sister's house and just sipping on it as i drive because when i get there i don't want to fill up on anything else because there's just no more room in my stomach so i can't really get into too much um you know into too much trouble i have tried your method and for me that's not working but can you tell people what like your approach to the same scenario where you're going to go somewhere and there might not be that many uh good options so this is like okay so you're talking about how i mentioned how i fast beforehand so there's there's two ways and you can mention this because i'm first off andrew thank you for mentioning that because we would

have told i would have totally forgotten um it is a good idea like if i'm going to korean barbecue and i know it's going to be meat i won't worry about like you know i will fast so that when i do eat i'll get full and my total caloric intake won't be crazy. Because if I ate a few meals during my day and then I go to Korean barbecue, I will have eaten so much food that I've gone to. I've eaten too much. So that's why I fast. But a great thing that Andrew just mentioned is the meal before the meal. So if I was going to do something like pizza, I know that's a lot of carbs.

It's a lot of fat. It's a lot of mixed calories. It can be very, it can be just very calorically dense, right? And it's very appetizing. I'll have some protein. So I'll try to make a steak or something like some boiled eggs and I'll fill up on some protein before so that I can go eat some pizza, but I will get filled a full quicker and I will then still have enjoyed the pizza. And you talk about this all the time. That's huge. I think, uh, eating before you go eat is like a really excellent idea.

Um, but you can go too far with that. I think, I think a great place for people to, or a great thing for people to have in their brain is that let's have our diet be, uh, fluid, you know, let's, um, let's have our diet be, uh, fluid,

you know, let's, um, let's have our diet be, you know, a little, a little Bruce, a little Bruce Lee ask,

like, let's use like whatever we need to like fuck somebody up. Let's use that. Like if we need to use jujitsu, let's rely on that. If we need to use, uh, American freestyle wrestling,

let's use that. If we need to just use brute strength, let's use that. So when it comes to nutrition, I think it's good to be like a chameleon a little bit and be able to kind of adjust to the environment that you're in. And it sounds a little two-faced and sounds a little bit like you're doing it when it's convenient, but people do this all the time. We lean into our ideologies and our religions as it's convenient for us. We lean into our ideologies and our religions as it's convenient for us, and we bring up these political things only when it's convenient to make a point, right? And I think let's just do cheat on my diet if I'm actually trying to be reasonable and sensible about it with the knowledge that I have, the only way for anyone to cheat on their diet is to overconsume calories.

That's really it, right? The overconsumption of calories. Now, if you're on a no-carb diet, let's go back to examine why you might be on a no-carb diet. If you're diabetic, that's a different category. If you're on any specific diet because of a disease, that's a different thing. But in general, the only way that anyone could really truly cheat on any diet, where they're trying to manage their body fat levels and where they're not trying to gain weight, the only way to cheat would be through overeating calories.

And so if you were on a no-carb diet, the reason why you're on a no-carb diet is because that is encouraging and helping you to keep your calories in check, to keep your diet in control. The only way to cheat is for us to somehow lose control and start to head down that highway of just smashing tons and tons of calories. that highway of just smashing tons and tons of calories. So this is a principle that I've adopted and it's really helpful because I can think, what are some strategies that I could utilize to make sure that I don't have a net ridiculous gain in terms of calories for the day? Well, I can go expend some calories, you know, I don't need to be crazy about it.

I don't need to go for like a five mile run or I don't need to be, you know, to have a crazy mindset towards it. But let me walk a little bit more. Let me get in some strength training for the day. And now if I'm going to like mess things up, I'm going to do so later in the day. I'm still going to have like diet drinks instead of drinking calories. drinks instead of drinking calories. Even if I have alcohol, I might make choices with alcohol that are less likely to lead to overconsumption of calories, like consuming like hard alcohol rather than like, you know, wine or beer, which might have more calories in it.

Just like, you know, little tips and tricks like that. And wherever I can, I'm going to try to eat more meat. I mean, last night was probably a good example. I went to Camden, which is an amazing restaurant here in Sacramento. And, you know, the appetizers, there was like kind of like a poke tuna type thing that was really good. I can't remember. Oh, there was carrots, which is another weird. It was a weird appetizer, but it's really, really good. I can't remember. Oh, there was carrots, which is another weird appetizer, but it was really, really good. And there was something else that came out that was like some other type of meat thing

came out, you know? And so I had all three of those things. And yeah, I probably ate more than normal. And then I had my meal, and I had like a 10 ounce filet. Um, when I got home, I was still hungry cause the meal took a long time. And so I was like,

all right, first thing I'm going to do when I walk in the door is make a steak shake. I'm going to make a protein shake. Yeah. So that way my mind's not racing about eating a bunch of other junk. And I had a tasty pastry and that was it, you know? And so I,

I probably for the day, I probably did eat a little bit more than normal. But it was like, it's not going to do anything to me. It's not going to make me fatter. You know what I mean? I liked what you said about like, you know, so we'll just call it like MMA. So mixed macro arts. Right. Mixed macro arts.

Yeah. Do you guys have anything else to add to that or want to move on to the next question? Let's move on to the next one, I think. Okay. Let's move on. All right. So I... Where are people asking questions, by the way?

So right now, everyone's on the YouTube live at powerproject.live. But yeah, youtube.com slash, I think it's Mark Bell's Power Project. But you can just find us. YouTube search Mark Bell's name and you'll find our podcast. Absolutely. Yeah. So I butcher names, so apologies in advance to everybody. But you can just find us YouTube Mark or YouTube search Mark Bell's name and you'll find our podcast. Yeah. So I butcher names. So apologies in advance to everybody. I do my best.

But so a Tony or a Tony, a Tony, Sunya, Sunya, a Tony. So how do you spell it? A T O N I. And Mark and Seema is really good at this. S U N I A. Well, I'm guessing it's a Tony Sunya yeah a tony sun yeah there you go sorry okay uh do you guys recommend fish on a diet i don't see why not yeah fish is great yeah um the only thing i'd say is like just you know be first off there's you you should have a good

amount of fat in your diet we always talk about how important it is not to have too low fat as that's going to really affect your hormonal health so i'd really suggest you know going for fattier fish going for salmon what other type of good fatty fish is there i won't use you fuck with salmon but is there other fatty fish there's like uh like blue like blue tuna or whatever what about yellowtail shit what do they call yellowtail is fairly lean okay my bad yellowtail? Shit, what do they call it? Yellowtail is fairly lean. Okay, my bad. Yellowtail, you know, for people that might not have a palate for kind of like fishy food. First of all, your fish shouldn't taste that fishy.

That's kind of like just not great fish. But yellowtail tuna is lean and it tastes pretty good. It tastes very mild in terms of, like, fish flavor. What the hell is the name of the, I can't think of it. Macaroon. Sometimes it's called fatty tuna, in fact. But I want to say it was called, like, that might be. What's it called?

What did you say, Andrew? C-H-U. Chitoro? Yeah. Yeah, that might be it. I've never had that. What is it called? What did you say, Andrew? C-H-U. Chichorro? Yeah. Yeah, that might be it. I've never had that. What is it? It's fucking awesome, dude. It's like, I'll take you to Makuni and we'll get some sometime.

It's like, just like, it's like butter. Really? It's so good. I've never had that. It's so good. The way you're, the way you're like, you're, you're, I can tell. I'm excited about it. I'm thinking about it right now.

Oh my God. I'm excited. it. I'm thinking about it right now. Oh, my God. I'm excited. I've never had that fish before. I think either it's known as also or it's just another part of the tuna, but Otoro. Yeah. Otoro. That's how you say it. Otoro.

Otoro, yeah. Otoro. I'll say fatty tuna, blue something. Yeah. It's totally great to have the fish on a diet. Is it literally just bluefin? Bluefin. Bluefin, yeah.

There you go. Yeah, it has a couple names. Also, if you're someone who doesn't tricky name you know if you don't eat fish um they're they're i don't like recommend many supplements but omega-3s are just good to have yeah so if you don't have if you don't eat fish supplement with omega-3s and i still supplement with omega-3s i do a i supplement a lot of omega-3 because of what you told me about like charles poliquin yeah how he liked to overdose it right so i take like a lot of omega-3s, I supplement a lot of omega-3 because of what you told me about Charles Poliquin, how he liked to overdose it. So I take a lot of omega-3s each year.

I just don't think there's a reason really not to. It seems like there's... If it's a cost-preventative thing, then I don't sweat it, but I think it's great to have them. There's just a lot of information about how it can potentially be beneficial. It's just one of those things.

It's like, you know, vitamin D it, like, it just appears that it's like a good thing. It appears it's a great thing to go get some sunlight. So it's like, let's just creatine seems like a good supplement,

probably something that people, if they're looking to take a supplement to gain some muscle mass, probably hardcore stuff just to let people know we're, we're on the power project youtube channel and we're going to be answering questions on there more frequently we're also going to be answering questions uh on each other's tiktoks and we're going to be getting a little bit more interactive with the podcast coming up so make sure you're paying attention and make sure you subscribe to all the different all the different shit that we have follow all of our

tiktoks the andrew z mark smelly bell and sema yin yang because we do a lot we're gonna be doing a All the different shit that we have. Follow all of our TikToks. The Andrew Z, Mark Smelly Bell, and Seema Yin Yang. Because we do a lot. We're going to be doing a lot of shit on TikTok. Make sure you hit all the notifications. Right up the Yin Yang. Right up the Yin Yang. Right up that Yin Yang. Right up that Yin Yang.

We have another awesome question and another name that I'm not going to pronounce correctly. So... Spell it for me. All right. Okay. Let's go. O-G-R-E-M-i-t-s-u ogre mitsu yeah sure okay okay that guy or girl uh i think it's a guy i'm not sure um what would you ogre mitsu ogre mitsu

what would you recommend for a beginner who doesn't know how to cook? That's a great question. It's an excellent question. So let's just assume the person wants to lose weight. I think you can go the route of like dirty keto fairly easy. And the reason why I mentioned this is cause like, I'm just thinking you could go to like McDonald's, you can go to In-N-Out Burger, you can go to some fast food restaurants. And I also believe like, uh, you can go to convenience stores and get, um, uh, cheese sticks and, uh, sometimes hard boiled eggs and, uh, pepperoni and salami and some of these different things.

Um, if you're looking for, you know, higher quality meats, a lot of times when you go to a grocery store, they have things that are already cooked. They have, you know,

uh, prepared chicken. You get rotisserie chicken for very, very inexpensive price at like Costco. Yeah. I think it's like five bucks and you get a lot of meat. And so if you keep your eyes peeled, you can kind of find things like that.

Then there's also beef jerky. There's biltong. Piedmontese has a good biltong. There's some things like that that are just kind of around and available. Bibigo, the Bibigo white rice. If you ever go to Costco, guys, or if you do not even just Costco, but there are these little white rice things, they're called Bibigo white rice. If you ever go to Costco, guys, or if you do not even just Costco, but there are these little white rice things.

They're called Bibigo. And for a lot of people that, let's say, you don't want to cook a lot or you are pretty busy, you can legit put it in the microwave, warm it up for 90 seconds, and you have this amazing sticky rice. I like sticky rice. And it's just so good with anything. It won't take you any time to do, too. You can just have a pack or two of them. Can I ask you a question about that rice? Go for it.

So I checked it out, and you know me because I track. I'm like, okay, according to what I've been able to figure out about rice, that Bibigo had a pretty good amount more calories because I think it was like restaurant style. So maybe I grabbed the wrong one, or they added something to it. Is that something that you can so some of those nor or some of those 90 second rices some of them have like extra stuff in there but yeah um yeah you can buy them without like some of them have extra flavor and they're freaking phenomenal but they do have like more fat in them yeah you want to if you're really concerned about like you know know, trying to strip your calories down, you might want to try to find the one that just has doesn't have any fat in it. But I think overall, like it's probably not like a crazy amount more calories. Is it?

I won't. I'll check right now. But I remember when I looked at I was like, whoa, I think it was almost I think it was over 200 for the one bowl. It might have been like double or something. Yeah. So it was easily more than double. But on that same note, there's tons of options when it comes to those styles of rice. There's a lot of options. And then another thing that I think people forget is Wild Planet makes some really fucking awesome products. They have chicken. They have all different kinds of really good yeah they have all different kinds of fish i know people like i don't know people get a little weird

about fish and tuna and shit like that but they have like yellowtail and they got the stuff that's in like sometimes it's in like an olive oil i find these things to have tons of flavor and to be really good and if you mix it with something else, it's fucking awesome. But they also have chicken, you know, for the people that don't like fish, you can just get a flat out chicken. And it's, I mean,

you got like 50 grams of protein in this little tiny thing. So there's a lot of convenient things that you can do, uh, without the knowledge of cooking. Let's not forget about some protein powders, right? There's, you know,

those, those are some other options. You can also invest in a meal prep company. You could. So Eat Right, you guys need to check them out. Eat Right Foods has all of these different types of different meats. They have actually meats and carbohydrates mixed together too. So if you want potatoes and chicken or potatoes and steak, they have that also. But, oh my God,

they're, they're honey carvers steak. That's how I feel. And then they also have this shrimp and you, you can get like the meat, like just the meat. And that's what I like personally. And it's just like,

I just warm it up, put it on some rice and your boy gets wet. It's so good. He's not joking. I'm not joking. For me, it's that bayou shrimp. Pre-cum, maybe. Oh, again? Yeah, a little bit.

Is there pre-cum? Yeah, pre-cum. It's dry. Eat Right has the bayou shrimp. That stuff stuff for me is like number one right now the turkey is like 1a 1b like that turkey makes no sense i usually fucking hate turkey yeah but they have what's it called it's like the southwest like turkey bowl or something i'm not sure what the exact name is but you just go on there you'll it. The last thing I want to mention here too is like, it's kind of pathetic to not know how to cook at all.

Like it really gets, it kind of is like, just like, just learn how to cook. Like it's going to be a great asset for you and you don't have to learn how to cook for anybody else other than yourself. Yeah. So make shit tastes good for you, which is it's pretty easy. I'm sure like everyone has experience of like, you know, mom and dad left you to your own your own self for a while when you're a kid and you started making sandwiches for yourself and shit like that. And you start to figure out what you like and what you don't like. So it should be fairly easy to cook up some meat.

I cook a lot of stuff just up in a, in a pan. Like, you know, I have like a, a griddle type thing that I cook a lot of stuff on, but like that takes a little longer and just, I got to pay attention a little bit more. I take scissors.

I chop up my Piedmontese steak and I put it in a pan and I just make it hot. And then when it's like no longer, it looks like it's rare. I pour a bunch of seasoning on it and I fucking take it out and I just make it hot. And then when it's like no longer, it looks like it's rare. I pour a bunch of seasoning on it and I fucking take it out and I eat it. It's really, really simple. And if you came over my house and tried it, you'd be like, oh my God, this is dope. But I didn't, I didn't really cook it. I like heated it.

I'm not good at cooking. I can heat stuff up and like have it taste pretty decent for myself. But I actually don't know anything about cooking. Let's give you guys a hack real quick, though. And the amount of times we've just spoken about this, Ninja needs to sponsor us. Y'all need to get your air fryer. My boy who said beginner tips for cooking. I remember when I was younger, I would never buy steak because for some reason in my head, I thought that steak was hard to cook

well. I think the first time I cooked steak when I was 20 or something, I cooked it on the pan. I cut it and it was just so bloody. I was like, chicken, going back to chicken. But you can just literally put your steak in an air fryer, set it at the steak setting, like 350 for 15, 20 minutes or whatever.

Pull it out. You setting like 350 for 15 20 minutes or whatever pull it out you have a perfectly cooked steak that is crusty crispy on the outside and it's whatever medium rare i like medium rare whatever it's super easy you stick it in pull it out you're good season it beforehand you're good it's easier than anything you could possibly even think of yeah it really is and think about this real quick for those of you who like i don't like i don't meal prep anymore so i like i just go home and cook i stick the steak in an air fryer i warm my rice for 90 seconds and my food and i just go do whatever else around the house come back my food's ready to eat yeah and then i mean instant plug but like at the andrew z on tiktok i'll be doing more stuff but like i have stuff like ideas and like tips like this, but, um, the, the Ninja foodie grill XL. So that one, you literally, it has a thermometer.

You, you, you know, you jab your meat and then you just, you just set how rare you want it. And then you set it and you can walk away and it does everything else for you. It's so good. It's so like, you know, I talk to friends and the others like, oh, but I don't know how to cook. And I'm just like, for me, I have a hard time with it because ever since I was a little kid, I'm like, is there a recipe on there? Does it have instructions? Okay, I can do that. Yeah. And it's I've never messed up.

Like, it's just it tells you how to do it. So with something like this, it literally does it for you. So like, there's like no more excuses and then for me like i i have a bunch of canned chicken i know it's not the like most amazing thing but i always can be if you season it yeah yeah sometimes i'll throw element on that yeah you know it tastes amazing i i so i do that i always have a bucket of rice ready to go and canned chicken just in case just in case i run out of eat right foods or something which you know i mean it's really hard for me to like

screw things up now yeah and it's just little things like that like i don't have to actually cook i can have eat right or i can just pop a can of chicken open yeah and it's like i have a high protein like it's just the meals are easy it's super easy what do we got i'm looking let's see uh i should have had something ready to go my bad next question yeah let's see what we got yeah guys air fries will change your life so go guy go go get one my bad yo so good keep searching for questions uh i've been working on on bringing my bench back around again. And it's just been fun. I was just, you know, kind of thinking like I haven't had a central focus on like strength in a little bit.

And so I was like, let me see if I can bring my bench back up. Working on my deadlift too. I'm really taking the deadlift like really super duper slow. Sumo conventional? You know what? I haven't messed around with any sumo really but i probably should because it just feels like it kind of uh it's challenging for me to mess around with a lot of sumo but i probably should because it's challenging and it'd probably help but uh yeah mess around with some dead lifting and mess around with some

benching and for today i uh you know mainly stuck to the to benching and doing some kettlebell swings in between to kind of keep the heart rate up. But heavy kettlebell swings, too. That was one of the big ones. Yeah. One of the fat ones. It was feeling really good. The bench feels like it's getting stronger with each workout. But it's interesting because when I start to push into my strength, like it goes good for, um, maybe like about the third week or so.

And fourth week is where I can kind of feel it. But then from there it gets to be challenging, just like it would for anybody else. And it's always like, oh shit, like how hard, how hard do I really want to work on this? You know? And so I'm kind of getting into around that, uh, that timeframe or that period. But, uh, so far it's feeling good. And for today I did like a five by, well, I did the F five sets of six, uh, with the same weight and all the form and technique felt dialed in, felt really good. And then I did a couple of workups with, uh, just some singles and like a slingshot on. And I just, I like, I like, I like kind of living in that 70 to 80% range. And then I like kind of touching my toe in to kind of see, just kind of like rev my engine a little bit and see what capacity I have.

But not too much. Not, you know, not trying to blow anything out. Just trying to like get a little feel and see what I'm capable of. Yeah. So my, one of my favorite handles that I've just, I'm capable of. Yeah. So my, one of my favorite handles that I've just, I love this one. Here we go.

Yeah, no, it's just cool. I've seen them multiple times. So thanks for like, you know, coming back and supporting the show, but meat based vegan.

So he says he only eats plant based like proteins. So like cows that eat grass. So he, you know, obviously thoughts on the magic mushrooms and other psychedelic drugs for fat loss says he always feels leaner after tripping i know we don't have that much experience but have you guys yeah uh i have heard that um some of these things, for some people, they can crush their hunger and for other people, it sends them the other direction. So I think it might be kind of experience oriented for each person.

But I would also, I'd also say that I don't currently have any knowledge about any potential fat burning properties of any psychedelics, although it's possible. I've never heard that before. However, if they did do anything't, I don't know enough about, you know, how that is and how that feels. And most of the time when people kind of are coming off of, uh, like a high, like they're like, you get high and then you start to kind of cruise out of that high feeling. A lot of times you start to crave food more than anything. So that's been my experience i don't know what you guys think i would just totally encourage anybody even if it's found out let's just say that we find out that shrooms um are great or shrooms can cause you to to like lose hunger or something right um probably i i try to be like what it what's the way that you can be able to stick with a diet over time?

That's not going to impact you and make it feel like you're dieting. So as, as few inputs as possible and the, the, the big things come to lifestyle habits, right? There's certain lifestyle habits you can change that are just going to make dieting easy. So it feels like second nature. Now, if you're like, you're like, Ooh, I need my shroom so I can get super lean. It gets kind of tough. Or I need X or I like need my shroom so i can get super lean it gets kind of tough or i need x or like i have to do this to get really lean like it's just like it's you don't

want to have to depend on something to do something to your body because then what do you do when you're not doing that yep right like you don't want to have to do that yeah shrooms are fun right i just want the experience though not for what it's going to do to my i think uh this guy brings up a good question in that like i think sometimes people are looking in the wrong places for uh certain results like we had somebody ask earlier about like uh running they're like i'm trying to trying to keep my abs and i'm running 20 minutes a day and um i was like that's just in my opinion it's just a little bit of the wrong place to look, to look for trying to recomp your body.

You know, there's not, there's, there's nothing wrong with running. I don't want to discourage anyone from running. It's a great, uh, thing to burn calories.

It's great for your body, mind and spirit. So it's fucking awesome. But, you know, I, I would, I would think that when you're thinking about um you know

changing your body fat composition which i think most people that listen to us are after um you know one of the better ways to do it is is through some lifting you know lifting weights eating protein being consistent and and those types of things, running is a great way to burn some calories. It's a great way to burn off some energy. But as we pointed out many times on the show and as Sal pointed out, uh, from mind pump on a recent podcast that we did, sometimes some of those things pull so much energy from you that it could negatively potentially impact, uh, the results that you may have with lifting. And because of that, it could be, you know, not in your best interest to utilize running.

Because as Nsema pointed out, like you run 20 minutes, you know, now what are you going to do? Run 30 minutes? And then are you going to always have to run to get lean? Now we're like, now we're in a weird spot. So just something to think about. This Kratom hit me extra hard today. It's so funny.

So I haven't had, well, while Mark was talking, I just put the camera on you. Yeah. And so like, I actually noted it down. I'll probably going to make a little clip out of it.

Like when the mind bullet hits, I want to get high. It was dancing around. So high. That'd be a good song right there. If any of you guys are wondering, um, yeah,

in this thing is a creative, AKA mind bullet aka kratom or kratom aka mine right here um yes uh and i can compare the feeling to like i am just getting a warm hug the whole podcast i actually did just give you a warm hug yeah that's what that felt what the feeling was like but i just feel like you know i want to give my mom a call and tell her i love her everyone in my life that i care about i just want to say my mom a call and tell her I love her. Everyone in my life that I care about, I just want to say I love them. So, Andrew, I love you. I love you. Mark, I love you, bro.

Just love all y'all. I love you guys, too. So much love. You feel good, man. You just feel like you're in a good mood. Yeah. Right? So, yeah.

That's what it is. In regards back to the shrooms and all that, I would say equate it to the same thing as a pre-workout. Every once in a while, it might be cool, but what what's gonna happen when you don't have the pre-workout or the pre-workout stops working mark's mentioned this about like you know getting fired up in the gym with like loud music and stuff but when it comes to the day you're going to perform on the platform like the music's not there you know or your headphones aren't there you know what i mean so it's like you could really uh you know set yourself up to like kind of just be really disappointed yeah another question from our friend iris um this is going to be a little bit tricky but she asked what's a good number of pull

ups for a female she can currently do nine so i'm like fuck you win iris yo good job iris right so i know that's a tough one to answer. What's going on with your Viore tank top? Is that a feature of that particular style of shirt? If I wear that, will my pecs do that? It's not my pecs. It's the shirt. It's the peck popper shirt?

Yeah. It can pop your pecs for you. That's super attractive. Thank you. What a great feature. Wow. Yeah. How'd they get that technology?

Nine pull-ups, though. What's up with that? I feel like Iris is lightweight trying to flex. She's just being like, guys, what's a good amount of pull-ups? I can easily do nine. She's like, you were fishing for compliments, girl. I'm sorry. I feel ugly today.

I'm yelling a man i really want to lose three pounds um i love it mean girls but yeah you can you can slowly progress doing more but you're already ahead of the game most people can't do a pull-up a man and woman many just can't do like one two or three so being nine is ahead you can if you can get yourself to do more do more A lot of times females struggle with pull-ups and just upper body strength in general. Yeah. Push-ups, pull-ups, bench pressing, things like that. So that's awesome that you can do nine. If you want to get better at pull-ups,

what do you think she should do? You can start, I would say, start working around the edge of what you're doing right now. So if you could do nine, then start doing multiple sets of five or six pull-ups, right? And look for more volume, okay? More total reps. So something could look like this.

On a pull-up day, you go and you do, I love watching you fend off these sneezes. Yeah, but my nose is starting to like. Well, because the air clicked on, so I think a lot of dust shot out all over the place. Maybe all these crazy faces are i did the same thing sorry it's so bad um maybe you do like uh 10 sets of six right or eight sets of six so 48 pull-ups not another training day you do um you could do another like maybe 10 sets of six you

just work up to be able to work more volume because that's going to allow you at some point to be able to now you can do 12 pull-ups nonstop or 13, 14. And then you can also add weighted pull-ups into the mix. So you grab yourself a pull-up belt and add maybe 5 or 10 pounds on it and work your resistance in doing multiple sets of 5 or 6 weighted pull-ups. Yeah, shit, if you could do 9 pull-ups. I mean, maybe you could do 4 or 5 with a little bit of weight around your waist. That'll get you strong and that'll get your back bigger and stronger. Give it a shot. What do we got? Sick. We got an awesome one. Sima, you can help me with the pronunciation.

It's V-E-D-R-A-N-A. Vedrana? Mm-hmm. B-A-J-A-C. Bajak? There you go. J-A-C. Bajak? There you go. They're trying to Bajak. Okay, this is how she worded this. Okay, this is important.

Can Encima flex his arms just once real quick? Girl. Is that a girl or a guy? It's a girl. Oh, okay. According to Bapam. Oh, he flexed both arms. What the hell? Damn, she got both of them. Bap arms. What the hell? Damn.

Both of them. Ba-dum. What in the... Ba-dum. Those arms are huge. They're okay. I had another question. They're all right. Where'd it go?

They're all right. Hold on. I had it. Did your arms used to be bigger? There it is. When you're heavier, they must have measured a little bigger. They probably measured a little bit bigger, but my arms, I think my arms are are as far as the amount of muscle i have on my arms they're bigger now and that's that's the wild thing man like it's i i hate this this this idea that goes around people

believe that like you know you'll have your newbie gains right those those massive gains that you make in the first few years of lifting but people are are really under the impression that over your years of training, if you continue training, you're not really going to be able to gain that much more muscle. And in comparison to the newbie gains, yeah, but you can still slowly put on some quality muscle that will allow whatever you have to just look better and maybe be a little bit bigger. So my arms are bigger now than they were when i was you know heavier i'm holding more muscle there and um i'm still improving i think you can put muscle on like into your 70s

uh we've seen it although more muscle might be a little tricky you know because if you're already trained but somebody that's just getting into training at like you know 60 70 years old they could still make some massive massive like i just would love for people to not think that like they're counted out because of their age. You know, you can still, my mother-in-law just hired a personal trainer and she's all fired up. You guys saw that she, she gotten here and trained for a little bit, but she just, she started to do more like walking and body weight exercises. But now more recently uh she's just gotten excited about like strength training she's like i really want to push it and kind of

see what i can do she's 72 wow so it'll be fun to kind of see like what kind of changes she's able to make because i i think that she's going to be able to make um she's already in great shape she already looks great but i'm just thinking like she's going to notice some huge progress because she doesn't have any injuries. She's not coming in with anything. Like she's not like my knee hurts and my elbow hurts. Um, she's not frail and she can make herself strong and she could build up some bone density and she could kick some ass. So I'm really pumped for her. Yeah. Yeah. That's super exciting. So real quick, we were talking about the BB go rice bowls when I was like, oh shit, like maybe I won't have it.

So just something to consider. Obviously it is a better choice than getting fries or something, but the lowest that I can find is 480. So 480 calories in that one little bowl. So, you know, okay. But is it really though that 480 calories? Just go check. Cause like that's

the lowest i can find it there was one for like 370 but it was like a really old picture so that was like 60 grams or like 60 grams of carbs so is there quite a bit of fat i buy like something i buy something that i microwave for like 90 seconds and it has 90 grams of carbs from the rice it's like a cup yeah like the uncle ben's one i think is like just straight rice yeah mine's not uncle ben's i don't think but yeah it is just straight rice whatever one i grab a hold of yeah really that's why the bb going so it's so good because i think they have some kind of oil or uh just flavor anyway okay so sorry i just want to point that one out because that's why when i saw it because like i was planning on filming something very similar

what we're talking about and i was like oh, oh, I can't touch this one. How many grams of carbs is in it? I'll check again, but like I said- Because maybe you could just use half. Yeah. So it says- If the flavor is good, use half, cut the calories, and- I'll check, like I said.

It's just hard because there's so many different numbers that I find online. Or even get some cauliflower rice. Dump that bitch in there and just kind of have it be, you know, have it have a little more volume, more fiber. And then maybe you can split it out into like two meals. I've been giving out all my secrets, bro. I do that with oatmeal now. That's what you do? Yeah.

Put cauliflower rice in it. Weiss. Wow. That's about. Mark said wispwaps earlier it was so funny one thing that people if you don't know if you don't listen to what i do much like you'll notice that my r is sometimes bws and i'll sometimes be like on some baby talk shit without it's not it's not cool it's not cool you gotta really I'm whapping? Like, no. We got a good question from Samuel Kamens.

Is spot reduction, so fat, so spot reduction, fat, complete bullshit. It seems to make sense in a bro science sort of way that working a specific muscle would target some fat loss in that area. Sorry, I butchered that question. You know, I do think that, I do think that it's like, if that was the case, if you could kind of target an area and lose tons of fat from an area specifically, we would probably see a lot of examples of this in certain sports, where somebody would be incredibly lean

in these particular areas that they work all the time. We do see hypertrophy in those areas. We do see muscle gain and muscle growth. A lot of wrestlers have big necks. You know, a lot of there's a lot of sports where you're like a lot of rugby players have kind of like thicker legs. Soccer players have, you know, soccer players usually have lean and nice looking legs. Right. Soccer players usually have lean and nice-looking legs, right? But it's not because of spot reduction, but it's usually because soccer players are fairly lean because they run a lot and they use their legs a lot. So, therefore, their legs look good and they might have hypertrophied their legs from their sport and so on.

But to my knowledge, you can't like lose weight from like a specific spot and just another point on that would be something to consider is that you whatever area you consider to be stubborn is the area where you typically put weight on first and it's the area where you usually lose weight off last which makes it a bitch because you're like, man, like what's going on with that? But if you're stuck in that category, the unfortunate news and maybe the good news

is that if you can stay in the pocket and deal with the heat of it all and deal with the kind of pain in the assness of the whole thing, you will continue to get leaner and leaner and leaner. And eventually that area that's an issue for you will spot reduce. So you kind of can spot reduce in a weird way,

but you can't spot reduce by like trying to train a certain area to death to make like fat disappear from that area. If you get your diet correct for a long period of time, you can lose weight and body fat normally from everywhere on your body. Like, yeah, when you're losing body fat, you're going to lose from everywhere. So there, but there are going to be certain areas that are more problematic. Like for me, the, some of the last areas in the past that I lost body fat, um, were my quads or my quads and my hamstrings and my glutes, like those would be the places that I,

I would hold more body fat. I'd get leaner in the, the abs quicker, but my legs wouldn't be as lean. But the really cool thing guys, and you mentioned this, I've talked about this before, but the really,

really cool thing about getting lean and then maybe bulking a little bit and then getting lean again. And this is something that bodybuilders all bodybuilders see this um all and it's like something you notice um the more you've done that the more even your body fat uh your body fat distribution is so like the first time i cut my legs weren't that lean when i got really lean when i gained body fat back i noticed wow i'm not gaining as much body fat in my legs. My legs are pretty lean, even though I'm heavier. I did it again. I gained body fat back again. I'm like, wow, my whole body, it's much leaner at the same weight. So you will be able to get to, by doing that more, the next time you end up

being like 13, 14, 15% body fat, you may look like you're 10% body fat because your body after your body fat distribution is lean everywhere. Like I still have lines in my legs when I'm 265, 270 because my distribution is even. It's, it's easiest to just tell people, no, you can't spot reduce, but they're from a bodybuilding perspective, bodybuilding coaches will kind of tell you that they've seen it before. And kind of through what Nseema is describing is like it's a really long way of like spot reducing. But you kind of sort of maybe can. But again, it's just easier to kind of tell people like, hey, the love handles that you're trying to lose or the stubborn belly fat that you talk about all the time.

to lose or the stubborn belly fat that you talk about all the time. It's more a function of like, hey, you got to really clean up the way that the way that you handle yourself in your kitchen more so than the way you handle yourself anywhere else. And it's just going to take a long ass time. Yeah. Yeah. And then service announcement. But yeah, I've been the person that is only focused on my body fat percentage.

You need to get that number down, whatever it takes. I'm going to lift and then I'm going to do cardio. I'm going to keep cutting the macros or the calories and, you know, all, all the things that, you know, all the pitfalls that like the bodybuilders out of my nose,

guys, this is, you gotta go sneeze. I just got to blow your nose. Oh my gosh. But, um, our boy,

Ryan Soper, who's our, you know, the jacked cameraman, you know, we got our body fat percentage tested and he actually has a little bit more body fat on his frame than i do but if you compare us i would rather look like like you know he has like an awesome physique right now and he's like two percent more uh higher in body fat and the thing is it's just he just has more muscle he's jacked.

So he's able to maintain and carry that amount of fat, but still look good. So it just told me that like, okay, I need to stop worrying about losing fat and start gaining more muscle because, you know, like Sal pointed out on the previous episode and you've told me many times, I don't need to be smaller.

If I develop more muscle, I'll just burn fat. I'll be a better fat burning machine. I think where we hold our body fat, uh, like legitimately describes kind of who you are and what you've done. Wow. You know, I really do. Like, uh, Charles Poliquin took this to like, he took this information to like the fucking

moon. Um, cause he would tell you like exactly the way that you lived your life and you're like what the fuck what an asshole but um you know um the kind of like you know quote-unquote computer nerd the guy that sits there and just eats a lot of potato chips and shit like that that drinks a lot of soda uh that's at his computer a lot. The dude that does that has a very estrogenic looking body. Like his, whether his estrogen is high or not, he,

uh, stores body fat in a similar way to a female, the way a female does. And you'll see guys get fat in like their hips and stuff. And you're like, man, that's, that's odd.

But these are, you know, that's a lot of times people that aren't that, that are struggled with sleeping, um, that's odd. But that's a lot of times people that are struggling with sleeping, that are into like, there's nothing wrong with video games, but it's people that play video games a lot that aren't paying attention to the nutrition and they're not hitting the gym. that has been trained or well-trained or some Ryan Soper is a great example of this. Someone who's healthy and has a fully functioning metabolism, not that your metabolism is not fully functioning, but at some point you were doing things, uh, that, uh, negatively impacted your, your metabolism for probably multiple years. I did the same thing. Um, and, uh, as a result, Ryan Soper, his body is able, he's probably, he's probably

has a better tolerance for like carbohydrates and things like that. Not that that's like the main factor in the whole thing, but it's probably a factor. And so the fat distribution is more like all over his body rather than like sticking it in one spot. We've all kind of seen people where you're like man that's a crazy physique like how did somebody uh end up with uh you know storing body fat just kind of in that one area sometimes you see that from people and obviously genetics are a huge part of it but how you live your life is another huge part of it so it's like a laundry list of shit that you got to make sure that you have in check your sleep your training your recovery all that stuff what just happened uh we were just talking about how soper looks you know he oh yeah

looks great and he's still able to look great while while holding on to a little bit more fat than me you're right did it come back no it's not back it's just feels like there's some stuff up there even though there's not yeah snorting tooing too many mind bullets. Too much coke, man. Do you need me to jump on your back? What will that do? I don't know. I just want to try. How will that help?

I just want to help you. You know how somebody has the hiccups and then you stare them and then the hiccups go away? Yeah. Maybe that? Thanks for getting rid of my hiccups, but I now shit my pants. Thanks. Good trade-off. You want me to massage your thighs?

If you'd like. If you'd like, if you want to. I mean, because it could be like a distraction from the nose. You're right. And then maybe... Just like, you're poking me on my thighs, but I'm not trying to like... Not trying to get all excited.

Not trying to get all excited, dude. And we were talking about Coke Zero, by the way. Yeah, Coke Zero. So, where does his name go? Hold on. Where'd it go? Shit. Sorry.

Where is it? Okay. Okay, here's another one for you and sema k-m-a-n-j-t k yeah maybe it's not a pronunciation it's just like that k-m-a-n-j-t it's like yeah okay so he asks um and because he just really wants to know um brings up our boy, Ben Patrick, knees over toes guy. Yes. Oh, I know you guys both have been doing it. Um, have you guys found any benefits to it and are you still doing it?

Yeah, I personally still use a lot. I like, I'm still progressing and utilizing a lot of those movements from there. It's, um, the cool thing is that, you know,

like for example, with the slant board stuff, I love the slant board because it, a lot of people, they see the slant board stuff i love the slant board because a lot of people they see the slant board they're like oh it's just like wearing an olympic lifting shoe no it's not um because it's such a high angle like stilettos yeah it's like you when you come down into your squat first off you're able to keep your upper body upright but you're also now able to put more pressure into your knees and a big thing of like the ATG split squat, which is like the Ben's money move, um,

along with some of those other movements is that it causes so much compression in the knee that you'll actually start having benefits and strengthening of the tendons and the ligaments in the knee, right? You'll get stronger knees by getting into deeper flexion in the knee. Um, I just want to quickly clarify, he asked him specifically if it's helped your other lifts,

but I mean, I guess, I guess it kind of goes hand in hand, though. It does. I mean, if you have stronger knees, you squat. Yeah, pain, I think that we don't even like. Phil DeRue talks about this. And J.L. Holdsworth. You do not even have any idea how bad pain holds us back. Like, we just think like,

I'm fine. Cause you're like a lifter or you're an athlete. And we just kind of always think that we're good. And there's like shit that is, has been going on in your knee or your elbow or shoulder for probably decades that you've just sort of ignored and you just sort of worked around it. But if you were being like hypercritical of yourself, you're like, this side's a little stronger than that side. That side a little. Imagine if you could just, you know, fucking eliminate that completely. And I think by examining some of the things in your knees, your lower back as a, what was the guy's name that came here? Julian Baldy doing 275 pounds on back extension exercises. I mean, imagine like I don't consider myself to have like a messed up back.

But if I tried even any weight on that, that would kind of like feel like it was hurting my back. So just getting stronger on some of these things and improving the mobility can help you massively. The knees over toes stuff. I've been doing it religiously since Ben has been here, but Ben advised me to pull way back on it quite a bit because I got a PRP shot in my knee, and he just said, be really, really sweet and be really tender to your knee. So I'm doing way, way less of that stuff and just trying to, my knee was still swollen for eight or ten days or so afterwards. So just letting it kind of chill and just trying to, my knee was still swollen, you know, for eight or 10 days or so afterwards. So just letting it, just letting it kind of chill and letting that take.

And then once that takes, I'll reintroduce doing some more stuff again. In general, strength training bulletproofs your body. Okay. In general, being stronger is good for you. But a lot of these things that moving into these deep ranges of motion or the back extension, which is like a big focus on the lower back and and being strong in that position these things i think are are going to be so beneficial especially as you get older because as you get older you lose a little bit of muscle here and there but i think

those are things that can make sure that when you're 70 80 90 you're still being able to move well like you're walking around you can walk upstairs you can freaking squat down pick something up you can pick something up from the ground and your your fucking lower back doesn't go out these things i think are like money movements not just for athletes but money movements for your longevity you want to be able to kill right yeah you want to be able to move throughout your whole life you know and something so i just know from my own personal experience as my body has gotten like tighter over the years, um, it can make certain activities, certain things just a little bit more difficult. And I don't want any barriers of entry into any movements. I don't want to think, oh man, I can't run or, you know, uh, yeah, I'm not going to take

the stairs. I'm going to use the elevator, you know, I don't going to take the stairs. I'm going to use the elevator. You know, I don't want to get into that. I know that like, you know, I saw my mom end up kind of going down that road. I've seen other people go down that road and it's, it's just not great. So I want to stay active. I want to try to be able to stay lean. And I think examining some of these things and kind of looking at it and saying, you know what, I should just back the fuck off of all this benching and all this crazy stuff I'm doing. I should pay more attention to my shoulder. I should give it some tender, loving care. I should see if there's a Ben Patrick, you know, of shoulder mobility and shoulder strength

and stretching for the shoulder and just just for a couple of weeks, just pull back and just reexamine some of the stuff I'm doing. So I'm not dealing with this. A lot of people just dealing with the pain all the time and just kind of gritting their teeth and going through it. I've made the mistake of doing it many, many times. And sometimes it's worth it. Sometimes you end up getting a lift that you want or something like that. But once that's done with, you really just take some time re-examine and and go over it because this whole fitness journey is a kind of lifelong process and i would love to see people be able to move and be fluid for many many many years yeah and i've been able

to um kind of mash up two people you know so ben patrick and uh doug brignoli you know using the slant board because Doug Brignoli You know he talks about like using the like getting the most bang for your buck And one of the ways to do that with the squat is with elevated heels You know, he would rather you do like cable sissy squats, but I have a hard time figuring that one out So I can't wait to ask him but using the slant board I will just use just an empty bar and i will get an insane pump it's so fun especially introducing that to people so like my boy nico he got on there he was using

chanclaz too it was pretty funny there we go yeah so slant board guy like i know it's a pretty aggressive slant but dude something about that like you can get way deep in the squat and do the the quad pump is so legit it feels amazing where is this hard where is this fucking slant board guy yeah i think he's australian wow is i think i could be totally wrong how did his parents know yeah yeah right i mean what a cool name and then he comes out with these products. Yeah. It worked out well, I guess. Yeah. Yeah. Slantboard guy. Yeah. How do we plug him? How do people go and buy his shit?

I think it's just the slantboard. Let me see. His Instagram, I believe, is the slantboard guy. Honestly, everybody should get a slantboard. Yeah, slantboardguy.com. There we go. I know people look at the slantboard and they get upset because there's a price associated with it. But I understand that people are probably hoping that something like that comes in at $50 or $60.

Which I'm going to make for you guys because I'm going to have people in China do it. No, just kidding. We're going to ship faster cheaper anyway no you know i think uh you know sometimes i think it's like a hundred something bucks and people get upset but like it's gonna it's gonna last you forever and maybe it's not just you using it maybe it's a buddy or a friend or maybe it's for a gym and i just think like just i've spent so much money over the years when I didn't have any money that I don't have sympathy for people when they're stressed out going, I can't afford to get that. Like if you can make it work, make it work,

but don't bitch at the guy for trying to have – he has to have a business. There has to be a margin there. He's got no choice. Like this slant board dude is probably like way more passionate about this shit than we can even imagine so he's not trying to gouge people he's trying to like trying to make a living off of something that he really loves so try to view it that way and say like shit man i think i could really use that or you know build up towards it at some other time and just realize you're going to be using this thing a lot. It's not just really good for your fitness, but like yesterday I was on live and I was just like

sitting, I squatted down. No way. I was just chilling in that position while talking. You know how we've done the 10 minute squats. This feels really comfortable. That's just like a squatting position. It's just kind of chilling the knees and, and hang out. So it has so many uses. It's just, you got to do it. And the thing about it for me is like it's really hard because like i don't have as much training experience as you guys so when people ask me for help like i i don't have the confidence to be like oh like do blah blah and then if they have like you know how mark you say like if you ask like a couple questions in and people are like um um you know then you know they're kind of they don't know exactly what they're talking about

but with the slant board i can just be like yeah get on the slant board and squat you can't mess it up you just do that and then you will feel the pump and it's it's such a cool like i don't do that i i enjoy it um the the um the slant like i said is a little bit aggressive but like it has like the grip tape on it and you always feel secure it's built very very well and it. And it's, yeah, at theslantboardguy on Instagram and slantboardguy.com. Andrew, I'm going to encourage you to give people information. Like, you're a smart dude. You know what's going on. You've got some experience with this stuff.

And I think you're selling yourself a little short, man. You know what's going on. And then plus, you could just, you know, so you don't feel like you're putting yourself in a corner, just say, this is my experience. This is what's doing for me. And maybe you find it useful, you know, and it's like really hard to argue, uh, you know, when somebody says, uh, you know, Hey, this creatine, it really, really worked great for me me and maybe you should give it a shot it's like it's just uh there's nothing to dispute there because i just shared my own experience with it so i'd encourage you to do this thanks yeah i i yeah i don't know i guess it's just the um a lifetime of not having the confidence and then now like starting to feel

better about myself and obviously it's over man your fucking childhood's over bro let's go for it i know right time to time to grow up but like um like this weekend again back to the party like we we had you know water blah blah and then we told somebody like oh yeah we got a bunch of soda over there and there's like really you guys have soda like yeah have whatever you want they pulled out two liters of sun kiss zero coke zero Coke Zero, Root Beer Zero. And it's like, wait, what? Like, I thought, like, nope, you guys are fine. Enjoy yourself.

Like, we can talk about it later. But, you know, I was waiting for the question of, like, oh, I thought these artificial sweeteners are bad. And, you know, to that, I don't have, like, a ton of knowledge on it. But, like, I just do what, like, you know, like you said, Mark, like, no calories, no harm. Or I think Doucette said that. Yeah, yeah. Yeah, it's so funny, like being able to have this knowledge and thinking like, man, how did you discover all this? It's like, well, again, it's been like nine years since I first started like caring about this sort of thing. So, yeah, it's come with time and experience for sure.

Coke Zero, they're smart, too. Yeah. Like, you see the packaging of the- It's sick. Dude, I get fired up when I see it. Well, the can, you know, has a lot of that red to it. You know, and you associate that with the regular Coke. So, they did it.

I mean, those motherfuckers. Like, they got their shit down. Do you remember Chicago Bulls crushing it? What was their sickest jersey all like it was the the black and red oh my god it was so dope so that's why i associate it with the best that there is available yeah yeah all right another question from bella by nydia um this goes back to kind of the spot reduction thing i guess um how many times a week should i work out a body part to get it lean so i guess maybe how many times just to get it bigger

to make it look leaner if you're a beginner um because i i get this question like from beginners how many times a week should i train whatever if you're a beginner once you start off with once a week you know depending on how many times you're able to lift, you know what I mean? But if you can hit each body part in some fashion once a week, do that. That'll last you. That'll give you some progress for a while because your muscle soreness is going to be much more than when you adapt to it. But after like three months, six months for some people, a year for some people, you're

going to adapt to that. Then you can start training each body part two times a week i'd highly suggest that if you're no matter what you're doing try to hit each body part two times in a week if you can that'd just be a general suggestion do you um like really at this point do you really program for yourself or do you kind of just like you're on your way to the gym and sometimes you're just like i'm gonna do some like pull-ups and maybe some like how do you how do you do some of that for yourself? So this is the thing. It's like with, with whenever it comes to training, when you want to make progress,

there's a big concept of perfect progressive overload. So you're trying to do a little bit more than you did last week. You're trying to progress your volume. You're trying to progress something. And I used to have like a dedicated program for myself. Like I'm progressing this movement over the next eight weeks. By the end of the eight weeks, I used to have like a dedicated program for myself. Like I'm progressing this movement over the next eight weeks. By the end of the eight weeks, I expect to be here. I expect all these reps to be here. But nowadays that's like, I almost feel like it's so weird and

I almost feel kind of bad about it, but I don't program for myself in that way. I don't program the way I program for people. I still have the concept of progressive overload when I go and train, but I can like feel things now. Like I like i know okay today i want to do the back extension and i'm going to do full body so i know i'm going to do some pulling movements i know i'm going to do some pushing stuff i'm going to push more upper body volume than lower body volume and just going to get after it um and i'm making progress that way but that's because of experience um and i i still have intention. I'm not just going in the gym.

And there are some days if I know I want to rest, I want it to be like a back-off session, I'll chase the pump. Okay? And I'll feel good. But usually I just know the general idea of what I'm going to be doing. And maybe I'll add in a movement that I've been kind of interested in on that session too and play around with it, see how it feels. And I'm still making progress. That is because I have done all that stuff before. It just makes me super happy to hear that because I did the same thing. I don't care.

And I really have never cared that much. I did have specific days a little bit, especially because we lifted as a team. So there'd be certain days we would deadlift and certain days where we'd squat and bench and stuff like that. And that was really helpful and useful in terms of like having a spot, having encouragement, getting coaching and things like that. But I just, I come in and just, I just wing it, you know, and it might be frustrating for people to kind of hear that we do that. But like, I feel like I do the same thing with my nutrition but again like i have a decent idea of like when i'm gonna eat yeah i definitely know what i'm gonna eat uh when it comes to training i have a reasonable like idea of when i'm gonna train and i also know

that training is going to always happen so i I know for some people that like legitimately the, the act of writing down when they're supposed to train can like increase their probability by, I've heard a stat before, like by 70% or something, because it's like an appointment. Think about like you have a dentist appointments, like you go and you get to the dentist usually like relatively on time.

Right. If you make an appointment that you're going to train at 7 a little bit before work, most likely you'll start to develop the habit to get there. But I know that I'm going to train, and a lot of times like what I'm going to train, in terms of this guy's question about like how often should he train something per week, I kind of am just like, well, what's not really that sore? Like, or what do I feel like training? And because I've been really mixing things up quite a bit

and doing like a little bit, almost more full body workouts, I can kind of just train whatever I want on just about any day. And a lot of times I'll hear something, maybe from you guys or maybe from a guest on the show and I get super pumped to like go and try that new movement out, you know, but to really answer this question a little bit more directly, he, you know, he asked about like, you know, getting a body part leaner.

Let's just make sure that you understand the lean stuff is going to happen from your nutrition. It's not really going to only happen from your exercise, from your lifting. It's going to mainly happen from your nutrition. So you can kind of like work your arms all the time, but if there's not really a change in your body fat percentage, if you're 25% body fat, you might not notice much of a change in your arms. So always keep in mind that so much of the progress that you're trying to see,

especially from an aesthetic standpoint, comes from your nutrition. Let me note this too, because this is very important. Now, both Mark and I are very experienced. We've been training for a long time. So when we go into the gym, we know what it feels like to push. Like, you know what I mean? Like we're not just going into the gym and just doing random weights. When we're using a weight, we know where the edge of failure is.

We know where the place where we're this, I'm making progress on this. I'm really pushing with this. There are a lot of people that like, and I like, this isn't even an example of like a client of mine. His name's Tony. He's been training for quite a few years and then he started working with me. of mine his name's Tony he's been training for quite a few years and then he started working with me and then you know when I set up a program for him where he was doing each body part twice a week at 40 something years old he started make like the first training cycle he's like I've never made gains like this this like like I've never felt like this and I've seen progress this quickly

because number one we went from training each body part once to twice a week. And number two, it was progressive. So I'm saying this to tell you that, yeah, we may be going into the gym and winging it per se, but this winging it is not your normal winging it. This is winging it with experience. We know how to push ourselves. We know where our threshold is so that we can then come into the gym the next day and get another good training session. But if you're going in and winging it, there's a big chance that you might not be doing enough

consistently because it's not just that you have one good training session today. It's that you have four to five good training sessions this week, four to five good training sessions next week, the week after that, the week after that, the week after that. One good training session, it's not going to be the thing. It's that consistently. And by having a program set up where you can see the progress from day to day and week to week, that is going to ensure that you're making progress in the long run. So keep that in mind. just like we're kind of freestyling it the whole time or like you said we're winging it and um i do a very similar thing but it's like i did shoulders yesterday so i'll do like either back or some kind of lower body movement or whatever for me what i've noticed is it brings the barrier of entry down so far because if i look at it so for for me if i look at a program and it's like oh you're

gonna do like a heavy triple or something I could get fired up but if I wake up tired that day I might just be like oh dude like I can't like I'm not yeah I'm out you're right like I already lost before I even tried so by doing it this way it's like man I'm a little bit tired but you know what like I'm just gonna get to the gym and you know I'm gonna do a couple of rows and see how I feel. And of course, what always happens, you do a couple of rows and it's like, no, you know what? I think I'm going to hit some deadlifts. And it's like, you know what? Actually, I think I'm going to go a little bit heavier.

And so, like I said, it just lowers that barrier for me. So I guess if you are somebody that maybe is having a hard time with the structured program approach, maybe try this a couple of times a week or maybe take a break from that super highly structured program. Give this a whirl and see how you feel. And let's add into something real quick. Cause this should, since we're talking about this programming aspect of things,

a lot of us are very excited about the gym. And I know there are times where I just like train super hard week after week after week. And then I just hit a wall where I wasn't getting stronger. I felt like every training session was a drag. You got to do something. I think sometimes some people train so long and so hard for so long that not only do they need to back off for a week and just have an easier week, but sometimes it's like two weeks. Sometimes you might need two easy weeks in the gym so you can start progressing again.

Some people, instead of taking deload weeks, also some people like to actually intermittently, when they feel like they're hitting a wall, they'll just have it be like maybe two days, two days where they really just back off for a bit and then they feel kind of good and then they start pushing again. So you need to figure out how that structure is for you. I am in favor of like just taking a week, but if you feel like a week's too long and you don't want to back up that long,

then intermittently maybe, you know, let's just say that you're doing a five-day training week. Maybe one of those days is structured that it's easier. So it's like you have four good training days and then an easy training day. And that'll ensure that's like hard, hard, hard, easy, hard, hard, hard, easy. Every week you kind of have a little deload there.

Just something to think about and different ways of programming. Hell yeah. I just got an amazing picture. Shout out to my son Aurelius who's currently watching. That's so amazing. He's watching right now. Try not to cry. I know.

But we got an amazing question that I can't wait to hear what you guys have to say. And I believe it's just Joe J O O. Um, if focus is not, or sorry, if you do, yeah, I don't know how that goes.

Um, if you're not focused on power lifting, is it better to exercise for hypertrophy just to like for overall wellness? Uh, so one thing that's amazing about bodybuilding in particular and not so much powerlifting but bodybuilding i think can be done by anybody uh nearly kind of forever um powerlifting can kind of be done by everybody but like the you know what powerlifting actually is, in my opinion, can't be done by everybody because powerlifting represents you doing a one rep maximum, like the sport of powerlifting, represents you doing a one rep maximum on a bench squat and deadlift, right? And normally you stay pretty attached to those movements and you do them quite frequently.

It doesn't mean that you do singles with them all the time. It means that you are, you know, working towards strengthening your single, which can be beneficial in all forms of fitness. But I think that, uh, one of the amazing things about bodybuilding is like, I, I can't think of anybody, uh, that can't do it. Like pretty much anyone can do some bodybuilding because the amount of, uh, the amount of weight that you need to use to induce hypertrophy, uh, isn't so stressful that, um, you know, it takes somebody, it takes as much, uh, of the same form and technique. You still need it. Uh, but it's, it matters a little bit less and you can hop on machines and the machines are a little bit,

quote unquote, like an idiot proof and things of that nature. So, uh, but what I would advise in this particular question is I would advise a mix of both. I think there's really no reason to like pick one over the other. Um, but in general, I don't really like to see people just start randomly with powerlifting. like to see people just start randomly with powerlifting. I like for people to kind of just go to the gym and move around some weights for reps and sets and like build a little bit of muscle and then get into it at some other point. So just kind of a regular kind of bodybuilding split, maybe for a period of time if you're new. And then maybe you would start to think about, oh, I want to specifically actually like bodybuild, bodybuild and like do competitions

or I want to CrossFit or I want to powerlift, whatever it might be from there. We had Andrei Milanovich come into the gym. Andrei Milanovich is like one of the greatest of all time as far as powerlifting is concerned. And he had a really good rule of thumb. Anybody that's interested in doing powerlifting as a sport and getting strong,

spend three years in the gym building a foundation of training volume meaning let's just make that just an even easier definition spend three years in the gym bodybuilding and putting on muscle everywhere on your body so that your body can now withstand the stresses of lifting heavy loads every single week for powerlifting because if you're frail and you try to enter into powerlifting and you haven't built much muscle, well, you're going to first off have a lower threshold for as much strength as you build,

but you're also going to be frail and easily injured, easily breakable. You're not as resilient. You don't have as resilient of a body as someone who came from a bodybuilding background. You see this a lot with football players that come into powerlifting or athletes that have done sports where they put on some muscle, they come into powerlifting, they crush people. Because they have this resilient body that can now handle the stresses of what the sport's going to put on you. Yeah.

And sorry, I was reading, so hopefully I don't repeat what you just said. going back to our dexa scan at dexa fit midtown sack um again comparing me and um and ryan soper who's been a power lifter for a very long time um i forgot his max deadlift but i think i've seen him do like six something like strongest, six 50. Yeah. That's what I'm saying. Like that lifted six 50. So very strong. Um, his bone density was like triple mine. You don't count because you're triple, like the most, it seems as a freaking,

he's a freak. But, uh, with Ryan Soper, like, I don't know his nationality at all. Actually, he's actually,

I have no idea, but like we're similar size and his muscle density or his bone density was like just through the roof it was like 2.5 or something it was like almost three almost three and mine was at 0.9 so what that means is it's like almost impossible to break his bones yeah so he's just naturally gonna just be better built for taking impact and just being a stronger human. And if you guys haven't seen it, the bone density videos on the Super Training 06

channel, we went down to Dexascan. Andrew, Ryan, and myself got Dexascans, got body fat tests. Well, it is a body fat test. We got our resting metabolic rate checked and it was really cool. My bone density has went up a little. it was 7.12

years ago now my bone density is 7.2 because when you lift weights your bone density increases over time so yeah very interested to see have you already you once got your dexascan already right or you still haven't gotten it i haven't got it yet okay i'm very interested to see what happens there wait why are you guys laughing i'll'll tell you later. When you're older. When you're older, yeah. Yeah. You guys want any more questions? How are you guys feeling?

He will be older later. You're right. Yeah. He'll never be this young again. In a few seconds, I'll be, wow, I'm old. I'm older again. Oh, my God. Dude, slow down. You keep aging.

I keep aging. I do like this question from Bon Bon. Bon Bon? Spelled creatively. I love it. Do you guys approach coaching family members different than strangers? He's having an issue keeping his brother compliant on certain lifts. And I do want to hear what you guys have to say.

Somebody, uh, told me the other day that they liked, uh, one of the quotes that I say often that's helped them, helped them with other people. And I learned this when I was coaching high school football and when I was coaching them with strength training. I said, basically, if you're not sweating, you're probably not going to hear much from me. Meaning like I was telling the kids, if I don't see you putting in the work, I'm not going to put more time into you.

I'm going to tell everybody the sets and reps and what we're doing and going to care about everybody and make sure everybody's protected and all those things. But if I don't see you sweating, you know, and you're coming up asking me questions and stuff like that, I don't have time for you. I don't have time for you. And so I think with family members, I think you try your best to be in recognition of like, how interested are they really in this process? And maybe even make some hoops for them to jump through, you know, maybe say, hey, you know what? That's great that you want to lose weight. Here's my email address. Like if you could put down maybe some of your, you know, give them a couple of things to do, even just to email you flat out, like is going to show like an extra step or, you know, meet me at the gym tomorrow or however you got it, whatever hurdle

stick, stick a little hurdle in front of them, have them jump over that hurdle, at least meet halfway on something just to show that they have an interest in it and if you have somebody that is falling off with their compliance uh i would discontinue assisting them because there's some something that they're not ready for they're not prepared for on the flip side of that you might want to consider that maybe what you're doing isn't best for them at the moment, and you may have to take a slightly different approach. I've had to kind of eat my own beliefs sometimes and just kind of disregard them and say, man, I really thought no carbs just works for everybody. But I really tried to help this person implement this. This works for everybody.

But I really tried to help this person implement this. It appears that they're giving me the correct information that they're not actually eating carbs, but they're still finding ways of overeating. And it's not just it's not working for them. So I need to advise them to do something else. So those are all the considerations I would look into. Yeah. Yeah, and it also depends because sometimes family, because you're close with them, sometimes they might not take you as seriously as someone who doesn't know you and they're coming to you and they want to work with you. Yeah, what's that called?

Like a proximity thing, right? Yeah, so sometimes they might not be as compliant because they know, you're family, I can get away with some shit with you, right? So there has been situations where i have suggested other coaches for like family members who are trying to do that's a great recommendation it's like hey work with this guy he's actually really good um because then they there's that barrier there where they're like oh i can't just be casual with this person right sometimes that might be something you want to do and then if they ever just like want advice from you you can give them advice but that is the responsibility of somebody else absolutely uh so soul train underscore

yeah that's right yeah uh if i want to lose a decent amount of body fat besides good nutrition would alternate day fasting be beneficial and i didn't know alternate day fasting be beneficial? And I didn't know if alternate day fasting is a thing or not, but that was asked. Yeah, alternate day fasting is recommended quite a bit by Thomas DeLauer. Now, I don't know if he's talking about alternate day, like fasting, like you fast a whole day. I would personally just say that might be a little bit extreme.

That just sounds fairly difficult, but you're talking about every other day utilizing some decent intermittent fasting. I'm all for it. It sounds great. But again, remember, one of the best ways to change our body fat composition is to lift weights. change our body fat composition is to lift weights yeah so while this person may already be lifting weights uh i would encourage you to do the every other day intermittent fasting um but let's not forget the impact that uh just lifting weights has and getting some good resistance training in absolutely and you know i i really um as far as alternate day fasting even if it was uh because i was also thinking like it's like, yeah, you maybe fast 16

hours for one day, the next day you don't fast, the next day 16 hours. I wouldn't suggest that someone take a whole day and they not eat, but I think honestly that that is not that crazy. I mean, I would have thought in the past that, oh, that's good. You know, just not eating for 24

hours, what, Monday, Tuesday I don't eat, Wednesday I eat through the day, Thursday I don't eat. You know, that's just not eating for 24 hours. What Monday, Tuesday, I don't eat Wednesday. You threw the day Thursday. I don't eat. Like, I don't think that that's that wild. I don't think it's going to be something that really damages somebody over time.

Unless when they choose to actually eat now, those days where they're eating there, they're also trying to like not eat like they're true. They're really trying to push through hunger on those days too. That's where I think this thing can turn pretty bad. you with you know mark and i do fasting andrew also does it a bit just remember you don't want to go too hard on fasting where it turns into some because it could turn if you're prone to not eating uh and there are there are mental hurdles there for you it could turn into like an eating disorder or something. So I just, I want to say like, although we do fasting, be self-aware.

And if you see this becoming detrimental towards the way you look at food and just your eating habits, stay away and don't do it. Yeah, just be careful of the extremes because you could end up overeating, could end up binging. You know, remember what the point is on why you're trying to utilize fasting is you're trying to cut back. You're trying to reduce the overall amount of energy that you're consuming. And if it turns out that it's not being consistently effective for that, then you're probably making

a mistake. But again, I agree with Nsema. Like it's not an extreme, it wouldn't be that extreme. Even doing this one meal a day thing, I actually have kind of thought about for people, like for someone that's obese and really try, like it's not the greatest recommendation just because it'd be so fucking difficult to do, but I could even see like a way to ensure that somebody would,

a way to ensure that it's almost impossible to overeat would be to only eat like three or four times a week, you know, three or four meals a week, uh, and kind of pick those out, you know, whatever, whatever way, whatever way you want to pick them out, I guess. But like, if you ate Monday, Wednesday, Friday, and had one meal, like I cannot picture or envision a scenario unless you're a professional eater where you'd be able to consume enough calories to uh overeat for the week I guess anything's possible if you really worked at it but you just go wild with the protein on those days right just have a protein party and just fucking go ham on a meal right it's gonna be hard to overeat but we need that are, we need things that feel sustainable to whomever it is that's trying it. And that, and therefore, uh, that particular style might be, uh, too aggressive. But for this guy, I think, you know, look at some of the work from Thomas to Lauer. He's got great information. Uh, take a look at Cole Robinson, who's a little bit more on the extreme side of things, but has, has some sick information. I would love to have him back on the show again.

Actually, I really thought that he was an interesting character. So anyway. Yeah, and then for us, well, I guess you guys don't let me say that I'm skinny anymore. So former Slim Jim here. But for anybody else that does have a hard time gaining weight, obviously you don't want to just eat less. But what fasting did for me was it just made me appreciate good food and good as in like good for me. I would be the person that's like,

no, I want to gain. So I'm going to snack here. I'm going to snack there. And by the end of the day, those snacks didn't add up nowhere near to as much as like having whole meals. And when I would just simply skip breakfast, I would be pretty fired up to hit up a meal at lunch and then you know so doing that has allowed me to just appreciate food and also be able to just consume a little bit more it definitely helped yeah let's get out of here Andrew I was going to say I think that's a podcast yo so thank you everybody who asked were you recording oh this you guys wanted to record oh shit no I didn't actually I thought we were still warming up Were you recording? Oh, you guys wanted to record? Oh, shit.

No, I didn't, actually. I thought we were still warming up. Yeah, because in SEMA, he wasn't doing that great, right? No. So we got to kind of make sure. Yeah. Because he likes the warm-up. You like the warm-up, right?

So you're licking my element. Yeah, no. I can put in a memory card, and we can start over and then record this time. Is that a SIM card? A SIM card, yeah. Did you just say simp card? Simp. You don't want to get your simp card taken away.

Wait a second. Grab that simp card. Oh, and he's going to... Is this all a simulation? Simulation card? I'm sorry. I got something super funny. It's not an original.

It's a few of my homies. We were heading down to this place called Imm immigrant gap and they said wait what back yeah we were going this place called immigrant grab it's like a waterfall and in the back seat her name's liz it was a trip with a friend liz emily and josh and in the back seat liz and josh they were saying simp secure individual massive penis that was the acronym they had for simp and you know a simp is like the opposite of that they are actually like uh i'm not gonna go into but i just thought it was hilarious simp end of joke and a show joke for you guys hope you guys enjoyed it that was worth it gotta always stick uh your dick in there i mean always you gotta always put a... I don't know.

Oh, my gosh. Thank you, everybody, on the live stream, the live chat. The questions that you guys asked were amazing. You guys really pushed the show into being something pretty awesome. I just called it Q&A Sunday. Maybe we'll keep up with that. Q&A Sunday, I like that. Instead of Q&A, it's QAnon.

Oh, wow. QAnon. Oh, wow. QAnon Sunday. I don't even know what that means, honestly, but I've heard of it. I heard there's a documentary. I haven't seen it, though. Ryan was ranting and raving about it, so I've got to watch it. Yeah. So, anyway, if you guys missed out on this opportunity to ask

us questions, make sure you subscribe and hit that bell notification because that would be a way for you guys to hop on these live streams with us. Please make sure you're following the podcast at Mark Biles Power Project on Instagram at MB Power Project on TikTok and Twitter. And shout out and huge thank you to Pete Montees for sponsoring today's episode. Links to them down in the YouTube description as well as podcast show notes. Again, promo code Power Project for 25% off your order. All the stuff that we talked about today you can implement

easily with Piedmontese State because it is second to none. It's incredible. My Instagram is at IamAndrewZ. My Twitter, same thing. And on TikTok, at TheAndrewZ. And Seema, where are you at these days? At SeemaNyang on Instagram and YouTube.

At SeemaYinY Yang on TikTok and Twitter. Mark. At Mark Smelly Bell on all social media platforms. Strength is never weakness. Weakness is never strength. Catch you guys later. Bye.