Mark Bell's Power Project - Shred Fat, Stay Strong: A Complete Guide To Fasting For The New You || MBPP Ep. 1117

Episode Date: December 16, 2024

In Episode 1117, Mark Bell explains to Nsima Inyang and Andrew Zaragoza why he's dropping weight to under 200lbs for the first time since he was seven. The crew also advises how you can lose fat while keeping muscle loss to a minimum utilizing fasting.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below!   🥜 Protect Your Nuts With Organic Underwear 🥜 ➢https://nadsunder.com/ Use code: POWERPROJECT to save 15% off your order!   🍆  Natural Sexual Performance Booster 🍆 ➢https://usejoymode.com/discount/POWERPROJECT Use code: POWERPROJECT to save 20% off your order!   🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎 ➢https://emr-tek.com/ Use code: POWERPROJECT to save 20% off your order!   👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶 ➢https://vivobarefoot.com/powerproject   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWER to save 20% off site wide, or code POWERPROJECT to save an additional 5% off your Build a Box Subscription!   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel, and use code POWERPROJECT for 10% off any lab!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ Become a Stronger Human - https://thestrongerhuman.store ➢ UNTAPPED Program - https://shor.by/JoinUNTAPPED ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza ➢ Podcast Courses and Free Guides: https://pursuepodcasting.com/iamandrewz ➢ Instagram: https://www.instagram.com/iamandrewz/ ➢ TikTok: https://www.tiktok.com/@iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

You guys know I'm working on getting under 200 pounds, getting that man card stolen away. When was the last time you weighed 200 pounds? What age were you? I think I was seven. Why fasting? I've noticed that when I do fasting and keto, that the two seem to work synergistically

really, really well. And a 48-hour fast just doesn't feel that difficult to me. Tracking your macronutrients can work, but it's difficult for a lot of people just because they're still so food focused. What fasting helps you do is it helps just detach yourself from eating for a bit. So when you feel a little bit hungry, you don't respond by eating. You should be able to enjoy every meal. That's why there's so many different diets. There's so many different diets so you can pick the right diet for yourself. It's one that you can actually follow. If you

guys have been enjoying the content we've been bringing here on the Power Project, consider leaving us a review on Spotify and Apple. We've had podcasts with people from Functional Patterns to Ben Patrick to Jack Cruz, who roasted us on air, but we did that for you, to bring you some of the best information in fitness. We're learning along with you, and leaving a review with how you dig the podcast

is really going to be something that helps the podcast move forward So if you can leave us a review there and enjoy the rest of the show All right, you guys know I'm working on getting under 200 pounds getting that man card stolen away. No, no Getting it pulled. It's funny. I see all these comments mark. You're going crazy. What happened to mark? He's lost his shit So what did happen, dog? I lost my mind. You know, we had David Weck on the podcast and David shared with us that he lost his mind three times.

I thought, man, that sounds like a great idea. So I'm right behind him. Might as well do it at least once, right? Losing my mind. I'm starting to tilt my head all strange and get off people's faces and get a little crazier. Yee, yee, yee, yee. Yee, yee, yee, yee. a little crazy. Yeah, yeah, yeah, yeah. Yeah.

If you guys have never seen David Weck, that will make sense. Like fireballs, you know? And if they've never seen him, then we just look literally crazy. Yeah, that's true. That's true. No, I haven't lost my mind.

I'm just working on some sprints and stuff like that and trying to be a little faster. And I thought, you know, at my height and stuff like that, I thought it would be good idea to get around 200 pounds. 200 pounds is more of just a goal. I probably won't hang out there for very long. I'll probably just weigh under 200 for a day or two,

just for the pure weigh-in sake of things. And then, you know, be 205 or 210. When was the last time you weighed 200 pounds? What age were you? I think I was seven. I think probably like 14, 15. Yeah, something like that. I was always a big kid. And I got into lifting really young too. So I remember doing track and I remember track pulled a little bit of weight off me in like sixth or seventh grade,

whatever old you are there. And then I did a power lifting meet that summer and weighed like 181, but that was like hard. I didn't know how to diet for anything. I didn't know how to like figure out how to weigh 181, but that was like hard. I didn't know how to diet for anything. I didn't know how to like figure out how to weigh 181. And I probably shouldn't have lost weight for the competition and stuff like that, but I didn't know what the hell I was doing.

But yeah, I just figured if I lose a little bit of weight, it'll make getting my fat butt around the turns and stuff like that, doing 400 meters and things of that nature should make getting around the track a little easier. And guys, in this episode, we're actually gonna give you some tools for, how to focus on just losing fat if you're losing weight, but there's a unique few of you who are in Marc's situation

where you might also be trying to downsize because you might wanna move better. So actually I have a question for you, Mark. Like being, having so much muscle, what have you found? Let's talk about how much muscle I have in the next half an hour. Yeah, you're a big guy, Mark. You're real big, real strong.

Wow, big everywhere. Big biceps, big wrists, big back, big butt. Yeah, you a big boy. That covers it pretty good. I could just replay that. Andrew, let's work on replaying that. Just non-stop. Send me the voice note. But in all seriousness though,

have you found having so much muscle at certain points to be limiting for certain things that you wanted to do? Because where was it good for you and where did it not serve you? I think actually when I was doing professional wrestling, it made it really difficult. As I gained some muscle right around the time that I was wrestling, it made it really difficult to breathe.

It made it very hard to like have the conditioning. Professional wrestling, I would compare it somewhere in between like grappling and boxing. Like it's maybe not that demanding. Like it's, it's definitely less demanding because you can, you could literally like tell the other guy, yo, like I need to, I need a breather. But it's somewhere in between there and it is very taxing. And so when I did gain some muscle around that time, I just remember being like, holy shit, and I gotta figure out like more stuff to do

for conditioning, because I have a little bit more muscle on me and I need to kind of like, you know, I guess figure this situation out a little bit better. Also when I ran the Boston marathon, you know, I think that that would have probably been the most useful information for somebody to say, hey, you know, the marathon is four months away. It's probably pretty reasonable in that time span for you to lose 10 to 15 pounds, maybe,

maybe 12 pounds or so. Um, that would have been, that would have been the best training that I could have done for that scenario by far, I think, just because pulling weight off of you, marathon runners don't weigh 240. And there's some people that figure out how to run a marathon at 240 and they do very well. But for me with the marathon being new and I don't have a background with running,

that would have been my best bet would be to lose muscle. So I found in those circumstances, it hasn't served me in that way. In terms of like the tightness and stuff in my body, I don't really know what my body would, I have no idea what my body would be like without lifting. So I don't know if I've made myself tighter through lifting or maybe I made myself more flexible through lifting. I really don't know if I've made myself tighter through lifting or maybe I made myself more flexible through lifting. I really don't know because-

Is this a recent run? I think this is probably like from like maybe last summer or something like that. Okay. Or from, yeah, this past summer. Yeah, so like I don't, I do remember as a kid I was always tight. I remember, you know, sitting down on the floor

and just always being like uncomfortable and kids are sitting like crisscross applesauce. I couldn't do it as well. I had to like kind of figure out different ways to put my legs or knees or whatever. So I never really had a great mobility from the time I was young. So I don't know if lifting,

cause you hear that a lot about people talking about lifting, how lifting really disrupted some of that for some people and maybe lifting messed with some people's athleticism. I do know this though, lifting definitely messed up my athleticism in the sense that, well, not lifting, but neglect is what led to a lot more tightness and stiffness for me

because I didn't continue to do some of the plyometric stuff I did from a time I was young when I played football. I didn't do the football drills. I didn't do the other athletic movements. All I did for two decades was just lift, just like lock myself in a gym and pretty much just lift with the exception of like throwing a med ball here and there and maybe dragging a sled.

It was pretty much just lifting. It's interesting because I think people are like some people, you know, pay attention to like guys like Nick Bear and people who do some of this like hybrid stuff, right? And I think, you know, you really just got to think about this. If you're someone who right now you're only lifting in the gym, is that really all you want to do? And if it is, power to you. I never want to tell anybody not to seek a goal, but one thing to think about is just add certain things in

that's going to allow you to work on different aspects of movement. Doesn't mean that you need to drop your passion and drop the thing that brings you all this joy, but don't neglect these other things, these other capacities of just being able to run fairly proficiently. Even if it takes away a little bit from your total, like are you making money from your total in powerlifting?

You know what I mean? If you're not, if you're not a pro, then it's probably not the best idea to neglect these things that are just natural human movements, right? Or just neglect the ability to do it overall. And I think a lot of these lifters, even some of the top guys keep a pretty good capacity. You're seeing more power lifters being like in better shape,

being in better conditioning, being more well-rounded. I mean, we got that kid from South Africa that weighs 260 and squatted 1,030. So he's still African, huh? He's still African. And he benched like 580 and fucking deadlifted 970 or something like, so this guy's putting up just absolutely disgusting numbers and you have guys like John Hack and other lifters

that are, even the big boys, even the guys that are heavy are athletic and they can move great. Jesus Olivares, some of the best squat technique I've ever seen in my life. I mean, he just fucking buries his squats, really good form technique. I would imagine if somebody wanted to take some time

and show that guy how to do some cleans and some, maybe snatches would be hard, but I'd imagine if somebody wanted to show that guy some cleans, he'd probably throw up some pretty crazy weight over his head. He'd probably be like, what the? So he's very athletic. I mean, he's a big dude,

but a lot of these guys are starting to keep their athleticism realizing it's really important. So let me ask you this, to drop weight, right? And like at this point, you're pretty low body fat and you're trying to get under 200. So you're gonna have to sacrifice a bit of muscle. Actually, do you think you're gonna have to sacrifice muscle?

You know, I don't really know. I mean, I think that, I think if I'm being realistic, I think that most of the time when people lose approximately like 20 pounds, that they usually lose a little bit of muscle. I think it's a fair statement that under most conditions, someone who's enhanced or not enhanced, either way,

when they lose 20 pounds, they're probably going to lose a little bit of muscle along the way. And I don't know what amount that would be. I don't know if that would be, I would lose 15 pounds of body fat and then the rest would be muscle. I'm not really sure.

So I would imagine that regardless of how I try to do it, I'm going to lose some muscle anyway. Yeah. I definitely, and I'm not like excited about trying to lose muscle mass. Like I'm not, that's not really part of the goal. The goal is to try to have it be body fat. And the way that I decided to do it

was with some 48 hour fasts. So I'm doing a 48 hour fast every week, basically until I get down to that weight. Which I think should be, you know, it's December or something. It should be like close to the end of the year. The lowest I've been so far is 212. So again, the weight, you know,

I'll weigh 199, 198 or something like that for just a quick weigh in. That won't be my regular weight. I'll be like more like 205. So we're really not talking about a crazy amount of weight but it is starting to get in a shorter period of time, starting to be like, you know, a month's time, I guess we're talking about here.

So that's the way I decided to lose it because that's just what feels easiest for me. Why fasting though? Some people would think about that and be like, well, you know, is there an extra benefit to fasting towards just like if you eat less, so why fasting? So I've always loved the ketogenic diet.

And over the years, over the last maybe five years, I played around with some fasting. And I've noticed that when I do fasting and keto or try to stick within some of those parameters, that the two seem to work synergistically really, really well. And a 48 hour fast just doesn't feel that difficult to me. Like there's a part of it where I'm like, this sucks,

but that only happens for like half a day. So I'm like, all right, well, 12 hours of being kind of annoyed, like, isn't that bad? I could do a bodybuilding diet. I think that in terms of like holding on to muscle mass and for performance sake, I think that bodybuilding diets can be amazing, but I don't want to try to have to adhere to paying attention to how little fats I'm eating. And that's usually what you get with a bodybuilding diet because a lot of times you're bringing in carbohydrates

and I realized we could count the overall calories, but I don't love counting calories. I don't love tracking. Those are all things I don't wanna fuck with. So fasting gets me away from all that. And fasting also and keto, both of them get me away from like carrying around Tupperware and being like concerned about meal timing

and all these different things. I don't have to think about any of that. I just fucking eat protein and fat and I'm good to go. I'm curious why a 48 hour fast a week And I'm good to go. I'm curious why two 48 hour, yeah, why a 48 hour fast a week instead of just doing like intermittent fasting a couple more days out of the week.

So that way it doesn't even feel like you're fasting at all. So that's because there's intermittent fasting going on as well. So yeah, so there's like ideally, ideally on most days I would eat like, I guess most of the days a week I'm only eating one meal a day and then the other times I'm doing a 48 hour fast. But it's probably more like two meals a day

because I'm still losing weight at a good rate. So I'm just mainly paying attention to that. And then I'm making like an audible the next day. Just a little hack for people, like anybody that wants to start to mess around with a 24 hour fast, which I think a 24 hour fast is an excellent place for people to start.

But I found it so easy that if you fast from like 2 p.m. or 1 p.m. or something like that, it just makes it so easy. I realize everyone's lifestyle is different. Everyone has different situations and different scenarios and they might be like, you know, eating at work, you know, for lunch break and breaking a fast and then doing it the next day. They could try it on the weekend. Weekend might be a better spot for it, but

I don't know why that feels so much better to me, but I am a believer of eating in your circadian rhythm at least a little bit. I think a lot of that started to make more sense to me. And when there's no light, there's no food. And when there's light, there's food. So I think to me, it makes sense to kind of eat a little bit more in accordance to that. But aside from that, which might have some sketchy science behind it for now, I also just think that it's easier. So you basically just have one,

you have one dinner that you skip. You skip a dinner, you skip your breakfast the next morning, and before you know it, you're right back, you're at 24 hours. So to go from 1 p.m. to 1 p.m. just doesn't seem that difficult to me. You're trying to get healthier and you're probably eating chicken for every meal

or the same beef cuts for every meal. And trust me, I know how good some cuts can be. You can make anything taste good. But Good Life Protein is the place that you want to go if you want to start adding some different types of meats into your rotation. They got pecania, they got chorizo sausage, which is still great on the macros

because they're using Piedmontese beef. They have lobster, they have all different types of fish. They have actually a bunch of different types of chicken too. They have lamb. I'm telling you They have actually a bunch of different types of chicken, too. They have lamb. I'm telling you, if you give it Good Life a shot and try some of their different meats, which are still great on the macros, you'll start to appreciate things that you can get from different meat.

Don't think too hard about that one. But check out Good Life, because we're sure that you're going to love the taste and the quality. And it's good for your health. Andrew, how can they get it? Yes, that's over at goodlifeproteins.com and at checkout enter promo code POWER to save 20% off your entire order. Or if you want to save even more,

use promo code POWER PROJECT to save an additional 5% off your Build-A-Box. Again, goodlifeproteins.com. Link is in the description as well as the podcast show notes. Yeah, and I want to add in on that too for anybody who's wondering about, GoodLifeProteins.com. Link is in the description as well as the podcast show notes. Yeah. And I want to add in on that too for anybody who's wondering about, oh, but you know, you need even feedings of protein to maintain muscle. Even though research does show that even spread of protein throughout the day will have better muscle proteins that this is, if you're eating the same amount of protein in a slightly condensed

window, you're probably just going to be, you're probably not going to lose any extra muscle. And if it's any muscle that you lose, it's going to be a fraction. It's going to be minimal. But the change that you're making in terms of the ease of your diet for your lifestyle might be a lot easier. For some of you, it doesn't really matter maybe. But for many of you, you might just find the style of eating a little bit less stressful and a little bit less cumbersome. You also might find that like,

if you think about what's your goal with your fast, like, okay, well, let's just throw out everybody else's rules then, if you're thinking about your goals and what you need. So if you feel like you need a scoop of protein powder, or you need to eat like a small amount of chicken breast, like, let's not make this thing like so unhealthy that it's ridiculous, right? Like if you feel like a little amount of chicken breast. Like, let's not make this thing like so unhealthy that it's ridiculous, right?

Like if you feel like a little bit of food is going to help or assist, now yeah, the idea is to fast and we can say, you broke your fast and there's no autophagy or whatever. I don't really do it for any of that. I don't do it for longevity. I don't do it for any of that stuff. I just, I do it, I like the challenge of it.

And it's really just to, it's really just to have two days to kind of separate out some calories. And I do eat, there's a bunch of shit that I eat that I can share with you guys in a moment during the fast that just makes it way, way less painful. But really what you're trying to do is in this scenario, and what I'm trying to do is I'm just trying to get shredded. I'm trying to get like leaner and leaner.

And I know my level of comfort with being certain levels of leanness. When I did my bodybuilding show a few years ago, it's kind of the only reference I have to being that lean. And I felt good going into the show. Everything felt pretty good. I would say maybe like the last week or so, like I could do without that part.

That part was kind of a bummer. And then afterwards is kind of a bummer. But other than that, there wasn't a crazy like deficit of calories that made me feel terrible. And that's what I feel right now. Even though I did mention, I'm only eating like one to two meals a day.

I did mention I'm doing a 48 hour fast. Don't forget, I'm able to eat a lot of food. And I also like have a really good understanding of like what I feel I need. Like I could literally sit there and like eat, and then I could stop and I can be like, I need to eat tri-tip. I need to eat fish.

I need to eat, I'm dead serious. Like I can feel like, I need to eat tri-tip. I need to eat fish. I need to eat, I'm dead serious. Like I can feel like what I need. I'm like, fuck, I need more salt. I'll dump a little fucking thing of salt in my, now I could be off sometimes, maybe I don't know exactly what I need, right? But I feel like I know what my body needs. And so I've been doing this for a long time.

And so I think- Do you think like, because you've been doing it for a long time, that so I think- Do you think like, because you've been doing it for a long time, that's the reason you can feel that? Because it's interesting, you know, a guy like Bill Maeda has said the same thing before. I feel the same way too. So for you having this understanding, what do you think has led you to that understanding?

Just the many different pulses of things that happen in a given day in response to the different things that I do in a given day. So if I lift a particular way, it might call for me to eat a certain way. If I do a certain number of sprints, like after I did my sprints today, I sat in a tire and I'm sitting there talking to you, I'm pretty depleted. I was like, you know, shit. So that got me pretty good. I'll see how I feel later today. And then I'll start to like make my food for the day, kind of based on some of that.

Now, again, I did mention that I'm doing keto, so I don't have a ton of options with a lot of carbohydrates. But last night when I broke my fast, because I'm coming off a 48 hour fast, I ate half a potato. Because I don't like to box myself in with so many rules all the time.

Like make your own rules, but like you have to kind of learn, you gotta learn the game and you gotta learn how to play the game before you can break the rules. Like once you start to know exactly what you're doing, then it gets to be easier to like, I was like,

I'm gonna have half a sweet potato with some fucking honey on it. Cause A, it sounds good and B, I'm probably gonna need it cause I'm gonna do some sprints tomorrow. And then I was able to put a lot into those sprints today. I think, I think, you know, when you're trying to, when people are trying to fast, they want to stay so steadfast on this particular plan,

this particular way, because they're trying to make it black and white, and that could be really beneficial, and that's really smart sometimes. But again, if you're just trying to do it to be leaner, like why not make a couple of your own rules? Say like, okay, what am I fasting from? I'm fasting from carbs, I'm fasting from excess calories.

To me, that doesn't mean that you can't have some EAAs during your workout. To me, that doesn't mean you can't have, you know, like whatever you think, if there's something that you think that is going to make your experience way better and it's not a fucking pizza, and it's not a breakfast burrito, then go for it. Like if you have an egg or two in the morning

and then you're gonna fast from there, I don't see a huge problem with it. We just don't wanna have a thousand calorie meal. You wanna have something that might be 200 calories, 300 calories, something like that. Speaking of pizza, have you heard of the square pizza guys or the square pie guys? No, no one's heard of the square pie guys?

Me and my girl just had some pizza. It was like a few days ago. No, it's not even deep, maybe it is, I don't know, but it's like, apparently it's from the Bay, but they came to Sacramento, dangerous. And it's just like these, it comes in a box and it's like little squares, but the pizza was so good. It's like, just type in the square pie guys.

Like, give people a picture. Oh no, I am not. I haven't had pizza in a very long time. And I don't know, like, I mean, I know some of you, some people who are listening are on a diet, but if you want to try a good pizza, the Square Pie Guys is the way to go. By the way, too, if you didn't catch the episode with Kyle Newell,

you might want to check that out. Kyle, when he comes off his fast, he does shit differently than I do. He'll go after this pizza. Kyle Newell? Yeah, Kyle, the fasting panda. Oh, yeah, yeah, Panda Man. He's the guy that showed Kyle. The fasting panda. Oh yeah, yeah. Panda man. He's the guy that showed us about drinking our own urine. Oh yeah. That was the guy. Don't put that on him. He didn't really do it. Oh, yes. Oh yeah, he did. Yeah.

I thought we were just joking about that. Oh no. Mark, before I forget, because I want to run some numbers, would you say, how big is your feeding window per day that you are eating? Like, four hours? It's 24 hours. No, I'm kidding. After your intermittent fast? Yeah, it's probably about four hours.

Yeah, it's like I eat and I'm like, it's a thing. I know. Let's put it that way, it's a thing. I'm gonna run some numbers to show people that you're a black belt in this shit. So just one second. Yeah. Now, one thing, like for all you who are listening,

you're trying to lose weight for the new year, protein, right? Get enough protein. When it comes to carbs and fats, right? Remember, like if you're working out in the gym a lot, I've mentioned how I kind of look at carbohydrates more. I was like, I'll use them to help fuel my workouts, but I won't eat that much carbohydrates outside of that.

So when you're looking at your fats, don't go too low. Maybe you want to think about, if you're tracking calories, maybe your fat's going to be like maybe 30%, right? At minimum 25 to 30% of your calories. But for me, they're gonna be higher because I like higher fat. And then your carbohydrates are gonna help you kind of fill in the gaps.

But you don't have to eat excess carbohydrates to be able to perform in the gym. And right now, if you are, something you could try is, instead of having carbohydrates all day long, try to see, okay, I'm working out at 5 p.m. Maybe see if you can have your carbs at like two or one, right? Have carbs closer to your workout and see how you feel doing that versus having carbs all day long

because you might find that you'll still be able to perform well without having to eat excess carbohydrates. I'm saying this because I was someone who always felt that they needed a lot of carbs to be able to perform in the gym. And the gym is inherently, especially when you're lifting weights, it's glycolytic, you're using glycogen. So you want glycogen stores, which is why people tend to eat a lot of carbs. But carbohydrates sometimes make you feel hungrier. They sometimes make you seek more carbs. That's what people that eat a lot of carbs find, that they find it harder to resist eating more food. And if you're tracking, of course you can be fine, but if you're inherently struggling to,

when let's say you get to the end of your calories and you're still feeling hungry, it could be because of the choices you made with your food, which a lot of times is because you've been having a lot of carbohydrates. So that's why you might wanna try slightly higher, moderate to higher fat, a good amount of protein and moderate to lower carbohydrates. If you do a low carb diet and especially if you start going a little bit more on the keto side,

before every workout when you have that decision, should I eat or should I go train? Every time it's, I should go train. Because you're like, I don't want to eat something before I go and lift or do jujitsu or do sprints or go on a run because it's gross. I don't like to eat before I work out. Because we mainly eat fat and protein. It's like that shit takes forever.

I mean, maybe having like a protein shake and it's like an hour and a half beforehand or something. There's some things that you could kind of figure out. You could have a coffee and, you know, dump some protein powder in there or something like that. But it's going to be hard to like have, you know, like a ribeye and then even an hour and a half, two hours later to try to do jujitsu would probably just,

especially if you're doing like a pretty intense role. Like I know for myself, like if I'm doing 400s on the track, I mean, I need like three hours, three hours of digestion. So I may as well just not eat. So it actually is something that I think helps you with fasting. And it also is something that when you run off of fats,

you don't feel like you need that energy pulse all the time because you have so much stored fat on top of your body liberating some of these fatty acids that you have coming in and out. I would say too, by the way, carbohydrate drinks, sometimes that can be a little bit easier. So like Carbomax or Carbolin, if you find that you want like some quick carbs without having to eat it, you could just mix that into something, mix that with a protein shake or mix that with some water and just have that. Especially if you're someone that's doing like

double workouts, you know, if you're going from lifting to jujitsu, having some of the carbs during your lifting might, cause I realized like not everyone has the perfect day to like set everything up so specifically. So if you're in those scenarios, then yeah, you might wanna have some like intra workout carbohydrates.

Maybe, you know, maybe rather than just being like someone that just lives off of rice cakes all the time, maybe you have something that's more edible like a fucking Rice Krispie treat or something like that, or some Starburst or something. There's a lot of things you can choose. I think there's even some companies now that make some of these sugary things

that have like aminos in them and stuff like that, right? Okay. I think, yeah, I think anyway, you can have like different candies and shit like that during your workout. It's just that you wanna try to make sure you're accounting for whatever the foods are that you're consuming, that you're kind of paying attention to them. And then as Encima is pointing out, sometimes the carbohydrates can make you hungrier. So you want to kind of watch out for some of that.

Yeah. So I'm still having a hard time doing math over here, but you're essentially not eating. If we just did December with what you're doing right now but you're essentially not eating. If we just did December with what you're doing right now, you're kind of only going to be eating for like a couple of days for the entire month if you just look at the feeding windows. So I'm pointing that out just because I don't want somebody to hear and be like, okay, yeah, just I'll fast for 48 hours and then just eat for four. It's like, well, this is very high level stuff. But yeah, like I'm doing really bad over here.

I still get, I still get everything. I still get like, you know, I still get like, if you were to look at it more on like a weekly basis or like what you're saying on like a monthly, it's wild. Yeah. It's like, well, how much protein do I need? I don't think I'm falling that short of like how much protein, like we could sit here and like argue over the exact amount, but let's just say like you need 70% of your body weight in grams of protein to be able to hold on to muscle mass like I'm definitely there's no way I'm not getting that. I mean most days I'll probably have about 250 to 300 grams of protein. So there are two days that I'm missing. I did mention that I do eat some stuff when I'm fasting.

And I do mention this on my YouTube channel where we're talking more about nutrition stuff on there. So you can check some of that out, but I eat kimchi. I eat sauerkraut, pickles. I try to eat mainly fermented vegetables, but sometimes I might eat like a cucumber or some carrots. Electrolytes are fair game.

Any drinks that don't have calories. I found that that just makes the whole process easier. I know some people go crazy over the different things that are in the sodas and all that different stuff. I also will use a Cava. I found that like, you know, going to the Cava bar like 5 p.m., 6 p.m. is like, it's more fun than me just going home and not eating

and just sort of being sad. And so that's something I might do. I might just, instead of eating, I might go on a walk or read or something like that, do something a little different. And those are things that really like occupy my time. Bone broth is another thing that I'll have. It's rare for me to eat something, but like the other day I went to my sister-in-law's house and they had some mussels and some oysters. But like the other day I went to my sister-in-law's house

and they had some mussels and some oysters and I'm not gonna not eat those at all. So it's like, I had like three of each one and someone be like, you broke your fast. You know, it's like, okay, fine, it's great. I still don't think it's gonna deter me from my goal. And so I think put your goal first and then you can build everything else

around that. And then you can determine whether you failed on your fast or not, you know what I mean? Because if you're still heading towards the goal, that's really the only thing that matters. I want to add this into real quick, you know, one of the most powerful things that you're talking about here is like kind of detaching yourself from detaching yourself from food for a bit. Because I think one of the reasons why a lot of people find it hard to diet, because this is the thing, guys.

Tracking your macronutrients can work if you stick to it. Thousands, hundreds of thousands of people have made that work. But it's difficult for a lot of people just because they're still so food focused. So a lot of people tend to eat over. And then when people say calorie counting doesn't work for a lot of people, it's because you're still

making bad food choices. You're not zoning into your response to food. You're always so attached to the food you're eating and you always end up eating over. You never have true control over yourself when it comes to food. What fasting helps you do is it helps you just detach yourself from eating for a bit.

So when you feel a little bit hungry, you don't respond by eating. You just feel that, understand that it's okay, understand like you said, you can go take a walk, you can go do something else, you can go read a book, and that feeling goes away and you're like, oh, I don't have to eat every time I feel hungry. That's a pretty powerful thing.

And that's something that can really put a lot of the control of being able to diet back in your own hands, which is why we've been proponents of it for quite a long time. Some people, I see comments people like that are like, you know, they're like, fasting is no different, caloric restriction. I'm just like, you just don't get it.

You just don't get it because we know that that can work. But if you want- It's way different than not having any rules. I'll tell you that. Yeah, yeah. Not having any rules, you know, you get up, you, there's some chips laying out or something. You crush a couple of those.

You look in the pantry and you eat a granola bar and you sit back down and you're like, I'm hungry. And you pop back up, you look in the fridge and you think that there's magically gonna be something new in the fridge that's like enticing or whatever. Then you look in the freezer and then you dig it into some ice cream. It's like, if you just have some set rules

that you're not gonna eat carbs or that you're gonna fast, then it pulls you away from a lot of that stuff and makes the decision a little bit more, a little easier, because you're like, well, no, I said I was gonna do this, and then you fall back off again, and 10 minutes later, your brain's playing tricks on you again, and it's like, you should eat something,

and you're like, no, I said I was gonna do this, and you try to keep correcting yourself. It's like literally like coming off an addiction. And I wanna add in too, don't forget what you're about to say, but it is important for some people to have rules. Like one of the big things about macro crackhounding is that, oh yeah, no, there really are no rules.

Yeah, you wanna eat mostly whole foods, but we're not gonna demonize certain foods. But for some people, you need to just back off of that shit. You do need rules. Not everyone. Some people can like have no boundaries and eat whatever within moderation. Some people shouldn't buy any peanut butter. But some people shouldn't buy peanut butter.

Right? Cause they're like, ah, my coach said I could have it. It's like, you're not going to have what your coach said. And then you're going to take that peanut butter. You're going to mix it with some honey. You're going to mix it with some chocolate. And it's going to be game over. Why aren't you dropping away? I don't know coach. I don't know. I'm following the plan. Nope. It's like you went through seven jars of peanut butter this month. They were on sale yeah, no every time so the way I look at it is every time I pass up a

Processed food or whatever if it's in a package whatever it makes the whole foods taste better like and it seems to be working for me really, really well because the cravings start to go away and all that stuff. And yeah, I have tracked and I have had success with that, but not really worrying about the calorie count and just kind of focusing on the quality of everything has been, it's almost like I have less rules now if I just follow that.

And for me, doing a little bit of keto, like for a little bit I was trying to like reduce the fats a little bit, but that was just, that can be a little bit too difficult. And so bringing in that amount of fasting, that 48 hour fast allows me when I eat to eat more fat and I'm getting like a good amount of not only calories and nutrients from the food, but the food's really satisfying. It's a big deal to be able to go from, you know,

eating like a chicken breast versus like a ribeye or something like that. It's a huge difference, right? Not that I was doing that to that extreme, but having those fats, like every time I eat, and I found this to be really interesting with people that I've helped who are really heavy and they're on a path to lose some weight.

That they still think that in order to lose weight, they have to eat food that's gross. Like, and that's not, I understand, like we just talked about pizza. Like pizza's a fucking motherfucker to get around, right? Like pizza's a tough one. And yeah, there's like these kind of like half-baked ideas, quote unquote, that are on Instagram and TikTok of like fake pizzas you can make with like cottage cheese

or something like that. Something good. Right, right. And if you turn it into a little bit of a hobby, not only is it like pretty good, it's also pretty fun. Yeah. Kind of fun. Especially you do it with your girlfriend, your wife, your significant other, and you're both kind of in on it,

and you're both following some of these disciplines. Just makes everything easier. But back to my point, you should enjoy every meal. You should be able to enjoy every meal. So that's why there's so many different diets. There's not so many different diets so we can all fight about what's the best diet. There's so many different diets

so you can pick the right diet for yourself that it's one that you can actually follow. And if you are someone that loves to eat carbohydrates and you're kind of more in the camp of like having 300 to 400 grams of carbs a day, then you're probably gonna have to track your food in order to have the results that you're looking for. Cause if you have 400 grams of carbs

and 250 grams of fat in a day, that's just gonna be like insurmountable to like, you know, you're gonna be on one hell of a bulk right there. And also for your cardiovascular and stuff like that, it's probably, you know, probably a horrible idea to eat. You know, you're kind of like eating keto and eating carbs at the same time. So you definitely, you definitely would have to,

you know, set some different rules, but there's a lot of different diets out there. And there are certain diets that I'm like, I don't know if I would ever even try that, like a vegan diet. But if you look at what I do in a 48 hour fast, I'm basically vegan for two days because I am eating vegetables.

Now I will have some bone broth here and there. I might throw a little butter or MCT oil in the bone broth to give me like a little boost in terms of ketones and in terms of fats and stuff like that. So there's a little bit of animal product in there, but literally if I just cut out the bone broth, I'd be vegan for two days. Running marathons and eating like a vegan.

You're right. Losing my mind. Who would have thought? Back to what everybody said, I guess they were right. Strength is never weak. This weakness is never strength. Catch you guys later. Bye.