Mark Minyard, Nutrition for Strength Athletes

1 00:00:00,000 --> 00:00:05,120 Hello everyone, welcome to your Friday night at the barbell. 2 00:00:05,120 --> 00:00:07,160 Tonight with us we have Mark Minyard. 3 00:00:07,160 --> 00:00:12,840 He is a graduate student in human nutrition as well as a strength and nutrition coach, 4 00:00:12,840 --> 00:00:18,520 competitive power lifter, recreational bodybuilder, husband and father. 5 00:00:18,520 --> 00:00:24,160 He loves all things behavior change, nutrition science, strength and hypertrophy just like 6 00:00:24,160 --> 00:00:25,540 the rest of us. 7 00:00:25,540 --> 00:00:29,800 You can catch him on Instagram at Mark Minyard. 8 00:00:29,800 --> 00:00:33,760 That's M-A-R-K-M-I-N-Y-A-R-D. 9 00:00:33,760 --> 00:00:35,760 Yes. 10 00:00:35,760 --> 00:00:39,440 Mark, how's it going? 11 00:00:39,440 --> 00:00:40,440 It's going great. 12 00:00:40,440 --> 00:00:42,240 I am really glad to be here guys. 13 00:00:42,240 --> 00:00:44,560 This is my, I guess my first podcast appearance. 14 00:00:44,560 --> 00:00:46,920 So it's an honor that you guys invited me on. 15 00:00:46,920 --> 00:00:51,200 I got a chance to catch most of one of your recent episodes with some new competitors 16 00:00:51,200 --> 00:00:53,400 that are new to the sport of powerlifting. 17 00:00:53,400 --> 00:00:54,640 And it's just always exciting. 18 00:00:54,640 --> 00:00:57,560 It got me amped up to think about competing myself again. 19 00:00:57,560 --> 00:01:01,280 I haven't been on the platform in over a year and a half now. 20 00:01:01,280 --> 00:01:04,980 And I'm kind of getting anxious to get back there honestly at this point. 21 00:01:04,980 --> 00:01:07,600 So I think what you guys are doing is great. 22 00:01:07,600 --> 00:01:11,120 You know, putting folks out there, give them a chance to share their experiences of the 23 00:01:11,120 --> 00:01:12,120 sport. 24 00:01:12,120 --> 00:01:15,940 It's such a community based sport, you know, and one that really thrives off these types 25 00:01:15,940 --> 00:01:19,500 of groups of people that are passionate about it. 26 00:01:19,500 --> 00:01:22,760 You know, you got things like Sheffield and other national competitions. 27 00:01:22,760 --> 00:01:27,840 Worlds of course is always interesting, but it's really the community based like you guys 28 00:01:27,840 --> 00:01:32,760 are doing in your area that is really the heartbeat of the sport in my opinion. 29 00:01:32,760 --> 00:01:35,080 So I'm glad to be here. 30 00:01:35,080 --> 00:01:36,080 Yeah. 31 00:01:36,080 --> 00:01:37,080 Yeah. 32 00:01:37,080 --> 00:01:41,840 That seems to be kind of a consensus as everyone is mainly enjoying the community aspect of 33 00:01:41,840 --> 00:01:46,040 powerlifting and everything else they can kind of drop with the community is what brings 34 00:01:46,040 --> 00:01:50,080 people back to it. 35 00:01:50,080 --> 00:01:57,800 So we kind of have a trend and we open everything with a controversial question. 36 00:01:57,800 --> 00:02:00,320 I have not mentioned to you yet. 37 00:02:00,320 --> 00:02:05,000 So and I feel like with your background, this is the perfect question. 38 00:02:05,000 --> 00:02:10,320 I want to know how many holes are in a straw. 39 00:02:10,320 --> 00:02:11,760 Oh my gosh. 40 00:02:11,760 --> 00:02:12,760 Holes in the straw. 41 00:02:12,760 --> 00:02:13,760 That's such a... 42 00:02:13,760 --> 00:02:15,020 It's funny you mentioned this. 43 00:02:15,020 --> 00:02:17,160 It's making me think back to when I was in my undergrad. 44 00:02:17,160 --> 00:02:19,620 I've got a degree in engineering by the way for the listeners. 45 00:02:19,620 --> 00:02:21,080 I got 10 years ago. 46 00:02:21,080 --> 00:02:24,240 In my last semester, I took a class called differential geometry. 47 00:02:24,240 --> 00:02:27,760 And we talked about, we didn't talk about this question, but it was all about the mathematical 48 00:02:27,760 --> 00:02:30,680 formulas for different shapes and things. 49 00:02:30,680 --> 00:02:33,960 I think my opinion is that there, I would say there's two holes. 50 00:02:33,960 --> 00:02:35,040 That's just my intuition. 51 00:02:35,040 --> 00:02:40,000 I'm sure if you went to my old professor at University of Memphis, who taught me differential 52 00:02:40,000 --> 00:02:42,600 geometry, he could give you some mathematical explanation. 53 00:02:42,600 --> 00:02:47,400 If you have these certain assumptions and axioms about surfaces, here's how you could 54 00:02:47,400 --> 00:02:49,720 answer that mathematically accurately. 55 00:02:49,720 --> 00:02:53,520 But I'm just going to go off my intuition because I only took one class in that subject. 56 00:02:53,520 --> 00:02:56,680 That's my best answer I can offer. 57 00:02:56,680 --> 00:03:01,960 See, and we said we have someone way smarter than us on the podcast and you're like, oh 58 00:03:01,960 --> 00:03:02,960 no, no, no. 59 00:03:02,960 --> 00:03:06,800 And I can guarantee you, no one else would have answered it that way. 60 00:03:06,800 --> 00:03:07,800 For sure. 61 00:03:07,800 --> 00:03:09,920 It was a neat class. 62 00:03:09,920 --> 00:03:12,160 I just thought the shapes in the textbook were cool. 63 00:03:12,160 --> 00:03:18,440 And there was a bunch of these complex equations and calculus that was involved with it. 64 00:03:18,440 --> 00:03:21,640 So it was a very introductory course into that field. 65 00:03:21,640 --> 00:03:23,900 I don't know how practical the applications are for it. 66 00:03:23,900 --> 00:03:26,360 I think some of it goes towards like 3D animation and things. 67 00:03:26,360 --> 00:03:32,120 But anyway, it's a random thing I did in college and I didn't expect that to come up on today's 68 00:03:32,120 --> 00:03:33,120 podcast. 69 00:03:33,120 --> 00:03:35,360 So I appreciate the question about straws and holes. 70 00:03:35,360 --> 00:03:41,160 Yeah, I feel like that your answer is better than anything we could have given. 71 00:03:41,160 --> 00:03:45,320 So I'm going to have to just agree with you because I don't know if I can refute that. 72 00:03:45,320 --> 00:03:48,560 Yeah, I get the argument for there being one hole. 73 00:03:48,560 --> 00:03:53,200 I mean, because it really makes you think back to your assumptions about shapes and 74 00:03:53,200 --> 00:03:54,200 surfaces and stuff. 75 00:03:54,200 --> 00:03:56,040 And like, you know, what are the boundaries of that? 76 00:03:56,040 --> 00:03:59,120 You know, I'm only even try and go further with it. 77 00:03:59,120 --> 00:04:02,560 That's the best I got. 78 00:04:02,560 --> 00:04:04,680 Carson or Josh, anything to add? 79 00:04:04,680 --> 00:04:06,920 I'm going to go with one hole. 80 00:04:06,920 --> 00:04:08,720 Simple monkey. 81 00:04:08,720 --> 00:04:09,720 Yeah. 82 00:04:09,720 --> 00:04:12,400 Yeah, I'm going to go with one hole too. 83 00:04:12,400 --> 00:04:15,000 Because it's like a cylinder. 84 00:04:15,000 --> 00:04:18,840 So there's only one hole right in the middle of it. 85 00:04:18,840 --> 00:04:19,840 One hole in joyers. 86 00:04:19,840 --> 00:04:20,840 Understood. 87 00:04:20,840 --> 00:04:21,840 There you go. 88 00:04:21,840 --> 00:04:24,840 That'll be the plan. 89 00:04:24,840 --> 00:04:31,480 So I think telling Carson and Josh a little bit about you and things you mentioned to 90 00:04:31,480 --> 00:04:34,000 me, we talk every so often. 91 00:04:34,000 --> 00:04:43,120 Carson was blown away by your 1300 sessions without a miss being a dad, being a husband, 92 00:04:43,120 --> 00:04:51,720 being a full time worker and teacher and coach, all the things plus not missing a training 93 00:04:51,720 --> 00:04:52,720 session. 94 00:04:52,720 --> 00:04:57,560 Basically, just how do you manage your time that is better than everyone else? 95 00:04:57,560 --> 00:04:59,360 I don't know if it's any better. 96 00:04:59,360 --> 00:05:02,520 And I should be very clear about this 1300 trend. 97 00:05:02,520 --> 00:05:09,360 So in 2017, when I first was getting serious about fitness, I downloaded an app called 98 00:05:09,360 --> 00:05:11,800 Strong and they're a pretty small app. 99 00:05:11,800 --> 00:05:14,400 I don't think they have a huge following. 100 00:05:14,400 --> 00:05:19,520 I got their app and it's worked for me for the past five to six years and I stuck with 101 00:05:19,520 --> 00:05:20,520 it. 102 00:05:20,520 --> 00:05:24,000 So every time you log a workout, it'll count it up. 103 00:05:24,000 --> 00:05:25,240 Every session is just a habit for me. 104 00:05:25,240 --> 00:05:26,240 It's a reflex. 105 00:05:26,240 --> 00:05:27,240 I just pop my app open. 106 00:05:27,240 --> 00:05:30,440 It's like a lot of people that use workout trackers. 107 00:05:30,440 --> 00:05:36,400 And yeah, so to be clear, I mean, there's probably been at least maybe two periods where 108 00:05:36,400 --> 00:05:40,400 I didn't lift formally like exercise for like a week. 109 00:05:40,400 --> 00:05:43,720 So there's probably been like a gap, a small gap here and there. 110 00:05:43,720 --> 00:05:47,320 But here's the thing, like the time that comes to mind where I didn't lift weights for a 111 00:05:47,320 --> 00:05:50,520 week was my honeymoon in 2018. 112 00:05:50,520 --> 00:05:56,160 My wife is, I love her to death, she's more adventurous than me as far as nature events. 113 00:05:56,160 --> 00:05:58,800 So she was like, let's go on a honeymoon and like go out and hike and stuff. 114 00:05:58,800 --> 00:05:59,800 And so we did. 115 00:05:59,800 --> 00:06:04,440 We went to Northwest Arkansas and I like blistered the hell out of my feet on all those hikes. 116 00:06:04,440 --> 00:06:08,080 So I was still very physically active that week, even though I didn't count those towards 117 00:06:08,080 --> 00:06:10,320 my training sessions. 118 00:06:10,320 --> 00:06:12,720 But for me, I think this is what it comes down to. 119 00:06:12,720 --> 00:06:17,340 And I think this is an important subject for anyone who's serious about making a change. 120 00:06:17,340 --> 00:06:19,400 It has to become really important to you. 121 00:06:19,400 --> 00:06:22,500 And you just can't flip a switch in your brain and make that happen. 122 00:06:22,500 --> 00:06:25,840 It's probably going to take some time of you contemplating like what are the benefits of 123 00:06:25,840 --> 00:06:26,840 this? 124 00:06:26,840 --> 00:06:31,520 And then you're like, is this change or this behavior I'm going to start doing consistently? 125 00:06:31,520 --> 00:06:34,240 What is this going to really do for me? 126 00:06:34,240 --> 00:06:38,360 You got to visualize the person you want to become and see this is the methods and steps 127 00:06:38,360 --> 00:06:40,100 you have to take to get there. 128 00:06:40,100 --> 00:06:43,280 But the fundamental answer, which is the boring answer, is like training is just extremely 129 00:06:43,280 --> 00:06:44,280 important to me. 130 00:06:44,280 --> 00:06:48,720 And it's interesting that I've been doing it for quite a while now that I almost don't 131 00:06:48,720 --> 00:06:49,720 even know why anymore. 132 00:06:49,720 --> 00:06:53,400 I mean, I know that all the textbooks answers of like, you know, lifting weights is good 133 00:06:53,400 --> 00:06:56,400 for your health and longevity and all this stuff. 134 00:06:56,400 --> 00:07:00,760 But for me, when I wake up in the morning, it's got it's changed a little bit since 135 00:07:00,760 --> 00:07:03,620 I became a father and especially since I became a dad. 136 00:07:03,620 --> 00:07:08,040 But for the first three years of this, you know, me really being into training consistently, 137 00:07:08,040 --> 00:07:11,720 I would wake up and I would think like, how am I fitting training into my day to day, 138 00:07:11,720 --> 00:07:13,880 pretty much seven days a week. 139 00:07:13,880 --> 00:07:16,360 And that was that way for about three solid years. 140 00:07:16,360 --> 00:07:18,740 And that doesn't just go away overnight. 141 00:07:18,740 --> 00:07:22,920 And like I say, I've definitely gotten more into the phase of like, oh, I actually, you 142 00:07:22,920 --> 00:07:28,240 know, maybe I'm a little late getting to my sessions this week, you know. 143 00:07:28,240 --> 00:07:33,360 And yeah, so I guess I should be clear the 1300 workouts consistently, there's probably 144 00:07:33,360 --> 00:07:37,360 been a few times where it's like, of my five plan workouts, maybe I only got to four of 145 00:07:37,360 --> 00:07:38,360 them. 146 00:07:38,360 --> 00:07:39,560 So I should be honest about that. 147 00:07:39,560 --> 00:07:43,760 But for me, the reason I like talking about that is I'm so proud of myself, that it's 148 00:07:43,760 --> 00:07:48,020 become so important that that that number has gotten so high in five years that so that 149 00:07:48,020 --> 00:07:51,400 comes from me being active consistently, like every week. 150 00:07:51,400 --> 00:07:55,280 And yeah, it depends on like how I program for myself too, if I don't have a coach, I 151 00:07:55,280 --> 00:07:59,760 had a awesome coach for a couple years, Jake from data driven data driven strength. 152 00:07:59,760 --> 00:08:03,000 He actually was just on the revive stronger podcast for the people that are into bodybuilding. 153 00:08:03,000 --> 00:08:05,880 I don't know if any of your listenership is into that. 154 00:08:05,880 --> 00:08:08,760 I was listening to that tonight. 155 00:08:08,760 --> 00:08:10,840 But for me, it became super important. 156 00:08:10,840 --> 00:08:12,600 And I also have a flexible mindset about it. 157 00:08:12,600 --> 00:08:16,080 So this isn't something I encourage with my clients, whether they're working on nutrition 158 00:08:16,080 --> 00:08:20,800 changes or training changes, you have to view success a little bit more broadly. 159 00:08:20,800 --> 00:08:22,940 So I've gone on trips where I don't have a barbell. 160 00:08:22,940 --> 00:08:27,740 I still train that I literally have like gone behind an Airbnb on a lake and found a heavy 161 00:08:27,740 --> 00:08:31,640 log and like, okay, I was supposed to do like overhead press today and squats. 162 00:08:31,640 --> 00:08:35,040 I'm going to just cradle this and squat that I'm going to lift it overhead as many times 163 00:08:35,040 --> 00:08:36,400 as I can for a few sets. 164 00:08:36,400 --> 00:08:41,000 And I work up a sweat, I've worked out a little bit, and I go back to my vacation. 165 00:08:41,000 --> 00:08:44,680 So I have a flexible mindset around consistent training. 166 00:08:44,680 --> 00:08:47,800 You know, if I was prepping for a meet, I would probably be looking for how could I 167 00:08:47,800 --> 00:08:52,220 get to a gym that has a barbell because you got to stick with a specificity to really 168 00:08:52,220 --> 00:08:53,880 peak well. 169 00:08:53,880 --> 00:08:58,360 But for staying active and consistent, my overall goals from training is just to get 170 00:08:58,360 --> 00:09:02,000 more muscle mass and be healthy and fit and with the occasional meat sprinkled in. 171 00:09:02,000 --> 00:09:05,520 But yeah, it's really important to me and I'm flexible mindset around what it means 172 00:09:05,520 --> 00:09:06,920 to stay active. 173 00:09:06,920 --> 00:09:09,260 Even that's changed recently where I'm doing more running. 174 00:09:09,260 --> 00:09:12,880 So sometimes I'll just say I'm going to make sure I get in my cardio this week. 175 00:09:12,880 --> 00:09:15,200 Even if I get get some of my lifting, I will. 176 00:09:15,200 --> 00:09:20,320 But yeah, my app says I've done like 1361 workouts, I think, or something like that. 177 00:09:20,320 --> 00:09:23,920 And it's kind of cool to have that tracker because I can think back to the times when 178 00:09:23,920 --> 00:09:27,320 I remember when I hit 800 and I remember when I hit 1000. 179 00:09:27,320 --> 00:09:29,560 And it's just kind of cool to see this win stack up over time. 180 00:09:29,560 --> 00:09:32,080 That was a long answer for a simple question. 181 00:09:32,080 --> 00:09:34,400 But that's what I got to say. 182 00:09:34,400 --> 00:09:37,080 I'm just going to get in here, Brian. 183 00:09:37,080 --> 00:09:40,760 I just want to say I think that's super admirable. 184 00:09:40,760 --> 00:09:47,280 And whenever Brian was telling me about you, Mark, and all the things you did as a dad, 185 00:09:47,280 --> 00:09:49,280 I had two young children. 186 00:09:49,280 --> 00:09:58,760 I just, that was pretty remarkable to me because I worked full time, had two young kids. 187 00:09:58,760 --> 00:10:07,040 And going to the gym, I feel like especially trying to be competitive at a high level is 188 00:10:07,040 --> 00:10:17,160 a lot more of you, but I just think that's very, but going back to what you said, Mark, 189 00:10:17,160 --> 00:10:24,360 at the end of the day, if you want something bad enough, or if it's important to you, then 190 00:10:24,360 --> 00:10:25,880 you will find a way to make it work. 191 00:10:25,880 --> 00:10:29,000 And that's not the way my mom has always been. 192 00:10:29,000 --> 00:10:32,000 It gets really hard at times. 193 00:10:32,000 --> 00:10:36,480 My son, he has a lot of medical problems and life gets in the way. 194 00:10:36,480 --> 00:10:41,560 But at the end of the day, if you want to be successful, if you make it important to 195 00:10:41,560 --> 00:10:48,760 you, if you want it bad enough, then you will have success in it. 196 00:10:48,760 --> 00:10:53,240 That's really cool though, how you do so much. 197 00:10:53,240 --> 00:10:54,240 It's impressive. 198 00:10:54,240 --> 00:10:55,240 Yeah. 199 00:10:55,240 --> 00:10:58,320 And I've got a few other small advantages for me. 200 00:10:58,320 --> 00:11:03,720 I've invested in a home gym that I've had within 20 feet of my bedroom at my house. 201 00:11:03,720 --> 00:11:05,960 I've lived in two different houses with a home gym. 202 00:11:05,960 --> 00:11:10,720 And so I've got everything I need to train very close by. 203 00:11:10,720 --> 00:11:12,400 Even then there are still barriers. 204 00:11:12,400 --> 00:11:14,320 You're talking about some medical issues. 205 00:11:14,320 --> 00:11:18,000 Those are seriously important things that we as parents, if you have listeners that 206 00:11:18,000 --> 00:11:24,920 are also parents, I would encourage you to prioritize your family over training for sure. 207 00:11:24,920 --> 00:11:26,800 But yeah, you'll find ways to make it work. 208 00:11:26,800 --> 00:11:28,120 My training has changed a little bit. 209 00:11:28,120 --> 00:11:31,840 I've even thought about how I might not program heavy deadlifts if my son's going to be out 210 00:11:31,840 --> 00:11:34,800 in the garage with me, just because he runs around and he might get in the way. 211 00:11:34,800 --> 00:11:37,280 And so I train with my kid around sometimes. 212 00:11:37,280 --> 00:11:38,560 And so that's changed things. 213 00:11:38,560 --> 00:11:43,440 But it also, and you hear this from a lot of the kind of strong dad club and other social 214 00:11:43,440 --> 00:11:46,800 media accounts that are for parents. 215 00:11:46,800 --> 00:11:50,060 We want our kids to see us staying active and seeing that it's important. 216 00:11:50,060 --> 00:11:52,840 And I think it is beautiful to hand that to your kids. 217 00:11:52,840 --> 00:11:55,640 And along with that is showing them a healthy way to engage with it. 218 00:11:55,640 --> 00:11:57,240 And I will add this little thing. 219 00:11:57,240 --> 00:12:02,000 If you're serious about being an elite competitor in something, that's going to require sacrifice. 220 00:12:02,000 --> 00:12:05,440 And I am not here to tell anyone what level of sacrifice is appropriate. 221 00:12:05,440 --> 00:12:09,720 I do think if you have a family, you should keep open communication with them about this. 222 00:12:09,720 --> 00:12:13,720 And yeah, it's a compromise and everybody's situation is different. 223 00:12:13,720 --> 00:12:17,100 But kind of going back to training on vacation, if you've got a meet coming up, I wouldn't 224 00:12:17,100 --> 00:12:20,320 be missing my squats for a week and a half on vacation. 225 00:12:20,320 --> 00:12:21,920 I would find a way to train. 226 00:12:21,920 --> 00:12:23,120 So it's just a balance to have. 227 00:12:23,120 --> 00:12:25,440 But I appreciate that you found it inspirational. 228 00:12:25,440 --> 00:12:26,440 I hope it is. 229 00:12:26,440 --> 00:12:28,040 And it's something I'm proud of. 230 00:12:28,040 --> 00:12:32,080 And it's something that I hope people can understand that having that flexible mindset 231 00:12:32,080 --> 00:12:36,360 and defining success broadly can help you stay consistent. 232 00:12:36,360 --> 00:12:40,520 Because the people I work with, I have not yet coached anyone who's super competitive. 233 00:12:40,520 --> 00:12:41,520 I have one client. 234 00:12:41,520 --> 00:12:42,520 I'm really excited for him. 235 00:12:42,520 --> 00:12:43,840 He's got his first meet in a few months. 236 00:12:43,840 --> 00:12:45,280 We're prepping for that. 237 00:12:45,280 --> 00:12:49,040 I hope that they can take away from working with me that this is something that you can 238 00:12:49,040 --> 00:12:50,400 do for a long time. 239 00:12:50,400 --> 00:12:52,300 And I'd love to hear your guys' thoughts on this. 240 00:12:52,300 --> 00:12:56,880 People that are into competitive powerlifting, it just seems like burnout is so frequent. 241 00:12:56,880 --> 00:12:58,920 And I did a post about this on my page recently. 242 00:12:58,920 --> 00:13:01,360 There's just people who are like, no days off, hustle grind. 243 00:13:01,360 --> 00:13:02,640 Then it's been three months. 244 00:13:02,640 --> 00:13:04,560 I'm like, wait, where'd that guy go? 245 00:13:04,560 --> 00:13:06,520 He was always in here for a few months. 246 00:13:06,520 --> 00:13:08,980 And now I haven't seen him in half a year. 247 00:13:08,980 --> 00:13:13,400 And so it's definitely a thing that you need to balance and pick your battles if you're 248 00:13:13,400 --> 00:13:14,720 prepping for a meet. 249 00:13:14,720 --> 00:13:16,040 There's times where you got to bring the intensity. 250 00:13:16,040 --> 00:13:19,240 You got to go after you get home when the kids are in bed. 251 00:13:19,240 --> 00:13:21,160 Gym 24-7, I missed my session today. 252 00:13:21,160 --> 00:13:22,160 I'm not going to miss it. 253 00:13:22,160 --> 00:13:23,320 I'm going to go at 11 PM. 254 00:13:23,320 --> 00:13:28,400 And I have done plenty of that of I'm tired, but I want to do this. 255 00:13:28,400 --> 00:13:31,840 And so I'm going to go and compromise some sleep a little bit. 256 00:13:31,840 --> 00:13:35,280 As far as how do you balance all these things if you have a family and a job and you're 257 00:13:35,280 --> 00:13:38,840 doing a coaching business like me, you have to choose where you're going to make those 258 00:13:38,840 --> 00:13:40,200 sacrifices, right? 259 00:13:40,200 --> 00:13:42,800 And so it's a very personal decision. 260 00:13:42,800 --> 00:13:44,840 And you're going to have to make some compromises there. 261 00:13:44,840 --> 00:13:47,600 For example, I've been in graduate school for four years now. 262 00:13:47,600 --> 00:13:49,480 I do one class a semester now. 263 00:13:49,480 --> 00:13:55,580 I could be finished sooner, but I've decided to go slower and not sacrifice my grades. 264 00:13:55,580 --> 00:13:59,160 So I have time to be a dad and still work and launch a coaching business and all this 265 00:13:59,160 --> 00:14:00,160 stuff. 266 00:14:00,160 --> 00:14:03,320 So yeah, just some other thoughts on that. 267 00:14:03,320 --> 00:14:05,040 I think that alone is pretty remarkable. 268 00:14:05,040 --> 00:14:09,440 Going back to school as an adult with priorities is not easy. 269 00:14:09,440 --> 00:14:13,980 And if no one's done it, they don't really understand. 270 00:14:13,980 --> 00:14:17,040 So that it makes it even harder when people are like, why are you just going back to school? 271 00:14:17,040 --> 00:14:18,040 You're an engineer. 272 00:14:18,040 --> 00:14:19,040 Yeah. 273 00:14:19,040 --> 00:14:21,640 I guess I haven't exercised that much. 274 00:14:21,640 --> 00:14:23,720 Yeah I currently work as an engineer full time. 275 00:14:23,720 --> 00:14:29,680 I work for a good company here in Memphis and I've been there almost 10 years. 276 00:14:29,680 --> 00:14:34,520 But I did a post on my, believe it or not, I'm on LinkedIn and I'm not like 50 years 277 00:14:34,520 --> 00:14:35,680 old. 278 00:14:35,680 --> 00:14:41,200 But I did a post on LinkedIn about what I've been doing with my graduate studies. 279 00:14:41,200 --> 00:14:44,800 And it's just been a passion pursuit. 280 00:14:44,800 --> 00:14:48,280 I did engineering school for very practical reasons and it's a great career. 281 00:14:48,280 --> 00:14:49,280 It really is. 282 00:14:49,280 --> 00:14:52,680 I got into a very marketable field. 283 00:14:52,680 --> 00:14:54,020 I'm an automation engineer. 284 00:14:54,020 --> 00:14:57,440 So I program like manufacturing equipment and process controls. 285 00:14:57,440 --> 00:15:02,280 And one of my customers I've done a lot of work with is soybean protein powder plant. 286 00:15:02,280 --> 00:15:04,080 They process soybean flakes. 287 00:15:04,080 --> 00:15:07,960 And so it's a really important field that we need in our society. 288 00:15:07,960 --> 00:15:14,560 And it's been good, but it hasn't scratched that just curiosity edge for me like nutrition 289 00:15:14,560 --> 00:15:17,320 science and strength training has. 290 00:15:17,320 --> 00:15:20,760 I think like a lot of people, I got into my first power lifting like training block and 291 00:15:20,760 --> 00:15:22,840 then was addicted to lifting. 292 00:15:22,840 --> 00:15:24,520 And I'm serious, I'm still training. 293 00:15:24,520 --> 00:15:28,600 And I've loved the avenues that the Barbell has sent me. 294 00:15:28,600 --> 00:15:31,960 Really more into the nutrition side of things in the past few years. 295 00:15:31,960 --> 00:15:37,280 But really all aspects of strength, hypertrophy and fitness is interesting to me. 296 00:15:37,280 --> 00:15:41,720 So I had a little, well, I guess kind of a group of questions. 297 00:15:41,720 --> 00:15:49,400 Brian has them sitting in front of me, but I kind of wanted to do this, Mark. 298 00:15:49,400 --> 00:15:55,000 So I know as someone that's very well versed in nutrition and diet, you probably hear a 299 00:15:55,000 --> 00:16:00,360 lot of misinformation online and in person. 300 00:16:00,360 --> 00:16:06,040 So I kind of have like the gym bro myths. 301 00:16:06,040 --> 00:16:11,560 Say you're in the gym and one of your friends you're working out with or whatever is like 302 00:16:11,560 --> 00:16:17,280 hey man, as soon as we do this last set of barbell curls, I got to get out of here. 303 00:16:17,280 --> 00:16:24,120 I got to get home, I got to get my shake in, my rice cakes, like the anabolic window. 304 00:16:24,120 --> 00:16:30,680 So what's your thoughts on get the nutrition in or basically you might as well not even 305 00:16:30,680 --> 00:16:31,680 worked out. 306 00:16:31,680 --> 00:16:37,600 Yeah, no, that's a common, I would say it is a myth. 307 00:16:37,600 --> 00:16:39,960 And it's one that definitely needs to be dispelled. 308 00:16:39,960 --> 00:16:45,080 Of course, gently, when it comes to anything, and if you talk to other student dietitians 309 00:16:45,080 --> 00:16:50,560 or people who study nutrition at the level I do, we all develop kind of this understanding 310 00:16:50,560 --> 00:16:54,080 of like we're going to be confronted with stuff we know is not scientifically back all 311 00:16:54,080 --> 00:16:55,080 the time. 312 00:16:55,080 --> 00:16:59,560 And the best response you can have is to smile and say, I'm so happy that's working for you 313 00:16:59,560 --> 00:17:03,080 and wait for the opportunities when people ask questions like you are now Carson asking 314 00:17:03,080 --> 00:17:04,760 me is this true or not? 315 00:17:04,760 --> 00:17:08,440 And so it's like for us, we're like, oh, this is the moment we've been waiting for. 316 00:17:08,440 --> 00:17:11,840 Our input is now invited rather than we're trying to force it down someone's throat. 317 00:17:11,840 --> 00:17:16,840 Because you see this online, the kind of nutrition myth hacking accounts, they get burnt out 318 00:17:16,840 --> 00:17:20,140 trying to cut down all the BS all the time. 319 00:17:20,140 --> 00:17:22,920 And so I appreciate the chance to actually engage one of these questions. 320 00:17:22,920 --> 00:17:24,240 So I'm getting off topic. 321 00:17:24,240 --> 00:17:25,240 All right. 322 00:17:25,240 --> 00:17:28,080 So do you need to eat protein very soon after you lift? 323 00:17:28,080 --> 00:17:29,080 No. 324 00:17:29,080 --> 00:17:33,140 So I don't have the exact PubMed references and I could look them up if your relationship 325 00:17:33,140 --> 00:17:37,280 is curious, but it's well established in the exercise science literature that muscle protein 326 00:17:37,280 --> 00:17:41,220 synthesis is elevated for 48 hours post exercise. 327 00:17:41,220 --> 00:17:44,780 So you know, if you're training, if you're doing a muscle group split split or you're 328 00:17:44,780 --> 00:17:48,780 training full body like a lot of power lifters do, your muscles are going to be ready to 329 00:17:48,780 --> 00:17:54,320 soak up protein and be remodeling and doing all the good stuff we want from training for 330 00:17:54,320 --> 00:17:57,960 well over a day, almost going on two days. 331 00:17:57,960 --> 00:18:02,360 So what that means is if you're eating an overall balanced diet with adequate protein, 332 00:18:02,360 --> 00:18:05,440 when you eat, you know, doesn't matter a whole lot. 333 00:18:05,440 --> 00:18:09,160 There may have been some studies looking at, you know, do you get a small benefit if you 334 00:18:09,160 --> 00:18:10,440 time things a little better? 335 00:18:10,440 --> 00:18:11,720 Yeah, I think so. 336 00:18:11,720 --> 00:18:14,640 You know, intermittent fasting is really popular right now. 337 00:18:14,640 --> 00:18:17,560 You know, if you want to maximize your gains and you're really worried about the extra 338 00:18:17,560 --> 00:18:19,360 like one to 5% difference. 339 00:18:19,360 --> 00:18:22,720 Yeah, making sure you've had protein within a couple of hours before and after training 340 00:18:22,720 --> 00:18:24,160 is a good idea. 341 00:18:24,160 --> 00:18:28,680 But you're going to get the majority of the benefits of protein as long as you're eating 342 00:18:28,680 --> 00:18:32,600 it a few times every day, you know, or at least a couple of times a day. 343 00:18:32,600 --> 00:18:36,680 And whether or not that's two hours or even, you know, 10 hours before training, as long 344 00:18:36,680 --> 00:18:40,760 as your calorie intake is adequate, and that protein intake is adequate, the exact timing 345 00:18:40,760 --> 00:18:42,520 doesn't matter as much. 346 00:18:42,520 --> 00:18:45,940 And I would definitely challenge someone who feels like their workout is ruined if they 347 00:18:45,940 --> 00:18:48,000 don't have protein right after they train. 348 00:18:48,000 --> 00:18:50,160 They're really missing out on a lot of the benefits of training. 349 00:18:50,160 --> 00:18:54,600 And there's a lot more to it than just getting protein utilized for, you know, remodeling 350 00:18:54,600 --> 00:18:56,040 and rebuilding your tissues. 351 00:18:56,040 --> 00:19:05,440 So yeah, just to add on to that at the beginning, waiting on someone to ask you like what you 352 00:19:05,440 --> 00:19:10,240 actually think about it is kind of key because the hardest thing to do is to change someone's 353 00:19:10,240 --> 00:19:12,280 mind, especially when they're not ready. 354 00:19:12,280 --> 00:19:15,120 I mentioned that I was interested in behavior and belief change. 355 00:19:15,120 --> 00:19:18,800 That's the whole other side passion of mine that's developed in the past three years is 356 00:19:18,800 --> 00:19:23,760 as I got into studying nutrition science and realizing that, you know, people's beliefs 357 00:19:23,760 --> 00:19:27,200 are a lot more complicated than, oh, I saw these facts and now my mind has changed. 358 00:19:27,200 --> 00:19:28,200 That's not how it works. 359 00:19:28,200 --> 00:19:32,560 We're humans and we like stories and experience and what our friends think is super important 360 00:19:32,560 --> 00:19:35,320 to us, you know, and that's how we operate. 361 00:19:35,320 --> 00:19:36,920 It's not good or bad necessarily. 362 00:19:36,920 --> 00:19:39,480 I think it could be good or bad depending on how it's used. 363 00:19:39,480 --> 00:19:43,960 But yeah, so that's my best answer to the question of do you got to eat protein right 364 00:19:43,960 --> 00:19:45,640 after you train? 365 00:19:45,640 --> 00:19:46,640 Eat protein. 366 00:19:46,640 --> 00:19:48,640 Oh, we got Josh with a question. 367 00:19:48,640 --> 00:19:53,920 So I'm like kind of the complete opposite of Carson, I'm kind of not necessarily an 368 00:19:53,920 --> 00:20:00,440 idiot when it comes to nutrition and everything, but finding your like caloric intake, like 369 00:20:00,440 --> 00:20:02,680 how would you go about doing that? 370 00:20:02,680 --> 00:20:06,520 Yeah, so I saw this is one of the questions Bryant sent me ahead of time. 371 00:20:06,520 --> 00:20:10,560 I appreciate him sending me those and I had him clarify what you meant by that. 372 00:20:10,560 --> 00:20:13,880 And so my understanding and I wanted you to confirm this for me, Josh, is what you're 373 00:20:13,880 --> 00:20:19,040 asking about is how do I find out how many calories I need to eat per day to start losing 374 00:20:19,040 --> 00:20:20,600 weight or cutting fat? 375 00:20:20,600 --> 00:20:21,600 Is that true? 376 00:20:21,600 --> 00:20:22,600 Yeah, yeah. 377 00:20:22,600 --> 00:20:23,600 Yeah. 378 00:20:23,600 --> 00:20:24,600 Okay, great. 379 00:20:24,600 --> 00:20:25,600 Yeah, I've got an answer for you. 380 00:20:25,600 --> 00:20:29,200 Okay, so we're going to do a quick review on some basics of metabolism and this is high 381 00:20:29,200 --> 00:20:30,200 level stuff. 382 00:20:30,200 --> 00:20:32,760 We're not going to go super far into it, but we're going to get to the practical stuff 383 00:20:32,760 --> 00:20:33,940 in just a minute. 384 00:20:33,940 --> 00:20:39,160 So at a high level, you know, our bodies burn energy throughout the day and research scientists 385 00:20:39,160 --> 00:20:45,440 have really defined four components to metabolism and those are resting metabolic rate, which 386 00:20:45,440 --> 00:20:50,400 is basically the energy you need to basically just walk around and, you know, do your basic 387 00:20:50,400 --> 00:20:51,400 tasks of life. 388 00:20:51,400 --> 00:20:52,800 This doesn't include exercise or anything. 389 00:20:52,800 --> 00:20:55,300 So that's RMR, resting metabolic rate. 390 00:20:55,300 --> 00:20:57,440 It also includes the thermic effect of food. 391 00:20:57,440 --> 00:21:02,080 So when we eat food, it goes into our GI tract, you know, down into our stomach and our digestive 392 00:21:02,080 --> 00:21:06,540 system and it takes energy to break those bonds and digest the food. 393 00:21:06,540 --> 00:21:09,720 So there's a small color cost to metabolizing food. 394 00:21:09,720 --> 00:21:10,720 So that's the second component. 395 00:21:10,720 --> 00:21:14,560 We have RMR, TEF, then you have exercise activity thermogenesis. 396 00:21:14,560 --> 00:21:17,080 This is the calories that you're burning when you train. 397 00:21:17,080 --> 00:21:20,480 So you know, whether or not you're lifting weights or doing cardio or you're doing a 398 00:21:20,480 --> 00:21:26,160 team sport event or playing basketball, this would be considered exercise activity thermogenesis. 399 00:21:26,160 --> 00:21:29,600 And this is what people think about when they think about, I need to burn more calories. 400 00:21:29,600 --> 00:21:36,000 They're thinking about the calories that they need to do these extra activities like sports. 401 00:21:36,000 --> 00:21:38,120 And the final component is my favorite one. 402 00:21:38,120 --> 00:21:42,560 It's called non-exercise activity thermogenesis, abbreviated NEAT. 403 00:21:42,560 --> 00:21:46,660 And this is basically activity that is non-consciously controlled. 404 00:21:46,660 --> 00:21:50,400 So there's interesting research from this guy named Herman Poncer and there's a whole 405 00:21:50,400 --> 00:21:55,960 whole area of research in this, but basically where certain people just move around and 406 00:21:55,960 --> 00:22:01,080 fidget a lot more than others and they burn a surprising amount of extra calories that 407 00:22:01,080 --> 00:22:02,080 way. 408 00:22:02,080 --> 00:22:04,200 And this stuff is involuntary. 409 00:22:04,200 --> 00:22:07,000 I don't know if they would include stuff like movement during sleep, but even things like 410 00:22:07,000 --> 00:22:09,680 if you're just sitting there reading a book, you might tap your foot or something like 411 00:22:09,680 --> 00:22:10,680 that. 412 00:22:10,680 --> 00:22:18,800 And so those are the four components of metabolism, you know, RMR, TEF, EAT, and NEAT. 413 00:22:18,800 --> 00:22:24,120 So the most scientifically reliable method we have to calculate how many calories you're 414 00:22:24,120 --> 00:22:27,600 burning like your RMR, that's resting mellobot rate, is something called the Mifflin-St. 415 00:22:27,600 --> 00:22:29,240 Jury equation. 416 00:22:29,240 --> 00:22:30,460 And I won't repeat it here. 417 00:22:30,460 --> 00:22:33,840 It's always a test question if you go to school for nutrition on multiple classes. 418 00:22:33,840 --> 00:22:38,120 So like calculate someone's RMR and then if they say that... 419 00:22:38,120 --> 00:22:42,040 So that'll give you a decent estimate of what your RMR is and the inputs are like body weight 420 00:22:42,040 --> 00:22:46,040 and height and age and gender, or I think I should say sex. 421 00:22:46,040 --> 00:22:49,520 So you input those, your parameters into the equation, it spits out some number. 422 00:22:49,520 --> 00:22:53,840 That's going to be pretty low, you know, for someone like a 200 pound guy, I think it might 423 00:22:53,840 --> 00:22:55,860 come out to like around 1400 or something like that. 424 00:22:55,860 --> 00:22:58,220 So it's pretty low for 200 calories. 425 00:22:58,220 --> 00:23:03,760 That doesn't include the thermo-affective food or your activity thermogenesis. 426 00:23:03,760 --> 00:23:08,080 So this is where I kind of get more to the practical side of when it comes to estimating 427 00:23:08,080 --> 00:23:13,200 your actual calorie burn, you have to make an assumption about how active you are. 428 00:23:13,200 --> 00:23:18,280 And so what they typically will do is they will have you multiply that RMR number by 429 00:23:18,280 --> 00:23:22,520 like 1.4 or 1.6 or up to two based on how active you are. 430 00:23:22,520 --> 00:23:25,080 And there are some questions you can answer that get you close like, do you have an active 431 00:23:25,080 --> 00:23:27,700 job and how much do you exercise? 432 00:23:27,700 --> 00:23:31,880 And it gets you a rough estimate of what your current calorie burn is. 433 00:23:31,880 --> 00:23:35,680 Now from there, Josh, when you have that number, then you make the decision of how many calories 434 00:23:35,680 --> 00:23:42,180 do I want to cut out of my diet to make sure that I'm burning more calories than I use. 435 00:23:42,180 --> 00:23:46,060 So all this science stuff I just went through, honestly, isn't that necessary for people 436 00:23:46,060 --> 00:23:47,060 starting out? 437 00:23:47,060 --> 00:23:51,200 Because when clients come to me with questions about how many calories do I need to lose 438 00:23:51,200 --> 00:23:55,880 weight, what I do is I just take their current body weight and then multiply it by about 439 00:23:55,880 --> 00:23:58,800 12 or 13 to get a rough calorie number. 440 00:23:58,800 --> 00:24:00,560 And this is a very crude heuristic. 441 00:24:00,560 --> 00:24:02,440 This is the important thing, it's crude. 442 00:24:02,440 --> 00:24:04,600 Using the Mifflin St. George equation and doing the multipliers, it's probably going 443 00:24:04,600 --> 00:24:06,840 to be a little more accurate, it's a little bit more work. 444 00:24:06,840 --> 00:24:10,720 But the important thing is let's give you a rough number that's probably going to be 445 00:24:10,720 --> 00:24:12,880 a deficit for you. 446 00:24:12,880 --> 00:24:16,480 Adhere to that calorie target, which is a whole other conversation. 447 00:24:16,480 --> 00:24:20,240 Stick to those calories for two weeks and I want you to weigh yourself two times a week 448 00:24:20,240 --> 00:24:21,240 each week. 449 00:24:21,240 --> 00:24:25,760 We'll then look at the average of that first week against the average of the next week. 450 00:24:25,760 --> 00:24:29,360 And if that number is going down, you're currently in a caloric deficit. 451 00:24:29,360 --> 00:24:31,160 Now I also have my clients monitor things like hunger. 452 00:24:31,160 --> 00:24:33,360 I want to make sure you're not super hungry throughout the day. 453 00:24:33,360 --> 00:24:38,440 If they're saying, hey man, I did that equation thing and I'm starving every day and I've 454 00:24:38,440 --> 00:24:42,160 white knuckled this diet so far and I'm losing like four or five pounds a week. 455 00:24:42,160 --> 00:24:44,080 I say, okay, that's way too extreme. 456 00:24:44,080 --> 00:24:46,200 But we've got to get that biofeedback from my clients. 457 00:24:46,200 --> 00:24:49,480 I've got to know how are you responding to the caloric intake. 458 00:24:49,480 --> 00:24:52,800 So if you want to be more fancy, you can use the equation and then do the multiplier based 459 00:24:52,800 --> 00:24:53,800 on your activity. 460 00:24:53,800 --> 00:24:55,920 But it's still just a guess basically. 461 00:24:55,920 --> 00:24:59,480 And that's why I just like to use a simple heuristic and let's just start there. 462 00:24:59,480 --> 00:25:03,440 As far as when is it a concern, losing more than 2% of your body weight per week is pretty 463 00:25:03,440 --> 00:25:04,440 fast. 464 00:25:04,440 --> 00:25:06,440 You know, a 200 pound guy that's like four pounds a week. 465 00:25:06,440 --> 00:25:10,080 For one week that's okay, but if you're constantly losing that much weight that quickly, that 466 00:25:10,080 --> 00:25:11,560 becomes a concern to me. 467 00:25:11,560 --> 00:25:15,000 And I would expect someone to feel a lot of hunger losing weight that quickly. 468 00:25:15,000 --> 00:25:18,280 So I've kind of gone off on a ramble about how I think about setting up clients for a 469 00:25:18,280 --> 00:25:19,280 weight loss diet. 470 00:25:19,280 --> 00:25:20,280 Does that make sense to you, Josh? 471 00:25:20,280 --> 00:25:21,280 Do you have questions? 472 00:25:21,280 --> 00:25:23,280 Yeah, no, it does. 473 00:25:23,280 --> 00:25:29,240 It makes a lot of sense because recently I've been trying to cut weight and Brian's been 474 00:25:29,240 --> 00:25:35,840 helping me a little bit, but I kind of wanted maybe necessarily your expert opinion on how 475 00:25:35,840 --> 00:25:43,000 to judge everything and how to kind of structure it myself so I can do it and lose weight effectively 476 00:25:43,000 --> 00:25:46,000 and not lose muscle mass or strength in the process. 477 00:25:46,000 --> 00:25:47,000 Yeah. 478 00:25:47,000 --> 00:25:48,800 Yeah, I can definitely speak to that real quick. 479 00:25:48,800 --> 00:25:50,840 Just a couple of thoughts on that. 480 00:25:50,840 --> 00:25:55,240 So losing weight healthfully is – calories is the fundamental principle for like your 481 00:25:55,240 --> 00:25:56,240 body weight, right? 482 00:25:56,240 --> 00:25:58,360 We got to make sure the calorie energy balance is appropriate. 483 00:25:58,360 --> 00:26:01,080 So you got to be in a negative energy balance to lose weight. 484 00:26:01,080 --> 00:26:03,240 So you're expending more than you're taking in. 485 00:26:03,240 --> 00:26:06,880 But doing it healthfully, we get more into the concept and looking at what is your dietary 486 00:26:06,880 --> 00:26:07,880 pattern. 487 00:26:07,880 --> 00:26:12,720 So I use this thing called PFU with my clients, which I encourage them to eat several meals 488 00:26:12,720 --> 00:26:14,920 a day. 489 00:26:14,920 --> 00:26:15,920 Usually at least three. 490 00:26:15,920 --> 00:26:19,120 Sometimes I like to have snacks, but I encourage them to make sure they're having some kind 491 00:26:19,120 --> 00:26:23,600 of protein food every meal, some kind of fiber food every meal like fruits and vegetables, 492 00:26:23,600 --> 00:26:27,800 and some kind of energy food like carbs or some kind of higher fat thing like nuts. 493 00:26:27,800 --> 00:26:31,680 And I encourage them to use that kind of heuristic to plan out what they're going to eat just 494 00:26:31,680 --> 00:26:35,960 because if you're only thinking about calories, it kind of leads you down the road of like 495 00:26:35,960 --> 00:26:39,840 just eating a bunch of these like processed diet foods like protein bars and protein shakes 496 00:26:39,840 --> 00:26:44,440 and like not eating fruits and vegetables and like any kind of healthy starches. 497 00:26:44,440 --> 00:26:48,440 And yeah, you want to manage your calorie intake, but for you to feel good while doing 498 00:26:48,440 --> 00:26:53,560 it, you're going to want to be eating a diverse diet of healthy foods for the most part. 499 00:26:53,560 --> 00:26:55,480 So I feel like that was kind of... 500 00:26:55,480 --> 00:26:58,760 I wanted to get to that when you were talking about how you do it healthfully. 501 00:26:58,760 --> 00:27:01,800 I would include those things. 502 00:27:01,800 --> 00:27:10,680 So I think another question I had was, specifically for a competitive powerlifter or strength 503 00:27:10,680 --> 00:27:18,960 athlete, how would you advise a client to diet specifically using fat to make weight 504 00:27:18,960 --> 00:27:28,880 for a competition whilst maintaining a pretty good degree of performance in the gym? 505 00:27:28,880 --> 00:27:34,160 Would you make specific manipulations to carbohydrate or fat? 506 00:27:34,160 --> 00:27:36,440 How would you go about that? 507 00:27:36,440 --> 00:27:38,640 Yeah, that's a really great question. 508 00:27:38,640 --> 00:27:41,880 And it adds a layer of nuance to what we were just talking about because what I just explained 509 00:27:41,880 --> 00:27:45,400 was general healthy fat loss for basically anyone. 510 00:27:45,400 --> 00:27:47,200 Those principles would apply for anyone. 511 00:27:47,200 --> 00:27:51,760 I think if you have a specific athletic pursuit or a fitness goal or a competitive goal like 512 00:27:51,760 --> 00:27:55,520 a powerlifting meet coming up, there are some other things you're going to want to consider 513 00:27:55,520 --> 00:27:57,900 and there's going to be a little bit more homework on your part. 514 00:27:57,900 --> 00:28:00,760 But like we've talked about, if it is really important to you, you're going to be considering 515 00:28:00,760 --> 00:28:02,180 these things. 516 00:28:02,180 --> 00:28:06,240 So fundamentally, the most important thing I would think about, you know, if I'm losing 517 00:28:06,240 --> 00:28:11,560 weight for a strength sport, I want to be preserving muscle mass as much as I possibly 518 00:28:11,560 --> 00:28:12,560 can. 519 00:28:12,560 --> 00:28:16,520 And the number one most important thing about preserving muscle mass really isn't necessarily 520 00:28:16,520 --> 00:28:19,360 diet, it's that your training is appropriate. 521 00:28:19,360 --> 00:28:24,400 Now I've seen most powerlifting programs, preserving muscle mass is quite easy as long 522 00:28:24,400 --> 00:28:28,360 as you're training a few times a week pretty intensely, which is based off of what powerlifters 523 00:28:28,360 --> 00:28:29,720 do. 524 00:28:29,720 --> 00:28:33,480 So fundamentally make sure you're in resistance training, you know, which is kind of a given 525 00:28:33,480 --> 00:28:34,920 for this population. 526 00:28:34,920 --> 00:28:38,200 The next most important thing I would consider is adequate protein intake. 527 00:28:38,200 --> 00:28:41,640 And I did some a bunch of notes, not a bunch, but I took some notes on this too, just to 528 00:28:41,640 --> 00:28:43,600 make sure we got things clear. 529 00:28:43,600 --> 00:28:47,360 So for someone who's in a strength sport like a powerlifter, performance is really important 530 00:28:47,360 --> 00:28:48,520 to them. 531 00:28:48,520 --> 00:28:54,240 The lower end I would recommend would be start at least at 1.6 grams per kg, which comes 532 00:28:54,240 --> 00:28:57,720 out to, I'm trying to remember exactly the grams per pound, I should have put that in 533 00:28:57,720 --> 00:28:58,720 my notes here. 534 00:28:58,720 --> 00:29:02,840 That's like 0.8, that's right, it's about, it's around like 0.7, 0.8 grams per pound 535 00:29:02,840 --> 00:29:03,840 body weight. 536 00:29:03,840 --> 00:29:07,880 So for a 2-hundred pound guy, that's going to be about 180 grams of protein a day. 537 00:29:07,880 --> 00:29:09,560 You could go higher than that if you want to. 538 00:29:09,560 --> 00:29:15,720 You can go up to 2.4 or so, it's going to be like 1.5 grams per pound body weight roughly. 539 00:29:15,720 --> 00:29:18,740 So that's going to be putting you well over 200 grams of protein a day. 540 00:29:18,740 --> 00:29:22,240 So I would make sure that protein intake is adequate, which I feel like for a lot of guys 541 00:29:22,240 --> 00:29:27,240 that are into powerlifting, they probably are already probably close to that potentially, 542 00:29:27,240 --> 00:29:31,000 but you'd have to do a kind of a macro audit to be confident that on your average day you're 543 00:29:31,000 --> 00:29:33,120 eating about that much protein. 544 00:29:33,120 --> 00:29:37,500 So we have the principles so far for maintaining muscle mass and performance while losing weight. 545 00:29:37,500 --> 00:29:40,440 Make sure your training is appropriate, it's adequate. 546 00:29:40,440 --> 00:29:42,920 Make sure your protein intake is appropriate. 547 00:29:42,920 --> 00:29:45,280 It's the second most important thing in my opinion. 548 00:29:45,280 --> 00:29:49,220 The third most important thing I would say is to consider carbohydrate timing. 549 00:29:49,220 --> 00:29:53,240 So if we're losing weight, we're going to be on restricted calories, we're going to 550 00:29:53,240 --> 00:29:57,520 dedicate a portion of those calories to our protein intake, yes. 551 00:29:57,520 --> 00:30:01,520 From a performance standpoint and strength support, carbohydrate is the most important, 552 00:30:01,520 --> 00:30:05,440 not most important, but one of the more important macros to consider. 553 00:30:05,440 --> 00:30:11,960 So I would plan to have at least 25 to 50 grams of carbohydrate within an hour to half 554 00:30:11,960 --> 00:30:13,800 an hour before you train. 555 00:30:13,800 --> 00:30:16,840 Make sure that's not a really high fibrous carb source, maybe like a bagel or something 556 00:30:16,840 --> 00:30:17,840 like that. 557 00:30:17,840 --> 00:30:21,960 A banana, that's not a real high fiber fruit. 558 00:30:21,960 --> 00:30:24,500 Make sure you're getting in some carbohydrates before training. 559 00:30:24,500 --> 00:30:28,840 You can use some refined carbohydrates like some candy or something, but they are all 560 00:30:28,840 --> 00:30:31,840 principles of a healthy diet applied to even competitive athletes, right? 561 00:30:31,840 --> 00:30:34,880 I wouldn't have my diet dominated with a bunch of refined carbohydrates. 562 00:30:34,880 --> 00:30:38,760 I mean, I remember I used to eat Pop-Tarts before I would go train, and I still do that 563 00:30:38,760 --> 00:30:39,760 I think sometimes. 564 00:30:39,760 --> 00:30:41,600 I just went on buy-in-mucks these days. 565 00:30:41,600 --> 00:30:47,080 So that's way more than just 25 grams of carbohydrates in a package of Pop-Tarts. 566 00:30:47,080 --> 00:30:50,440 But getting in some carbohydrates before training to make sure you're full to energize for 567 00:30:50,440 --> 00:30:51,440 that. 568 00:30:51,440 --> 00:30:54,240 And then the post-workout window, I would consider, this is not like you're going to 569 00:30:54,240 --> 00:30:58,120 lose your gains if you don't have it, but to support recovery, we're talking about making 570 00:30:58,120 --> 00:31:00,280 these optimal, right, as much as we can. 571 00:31:00,280 --> 00:31:05,880 I would get in some protein, yeah, and some carbohydrates, especially carbohydrates after 572 00:31:05,880 --> 00:31:06,880 training. 573 00:31:06,880 --> 00:31:09,680 You just depleted a bunch of glycogen from lifting weights and stuff. 574 00:31:09,680 --> 00:31:14,280 So maybe not a ton of glycogen, but some, depending on the type of training you did. 575 00:31:14,280 --> 00:31:15,720 So those are the kind of three things I consider. 576 00:31:15,720 --> 00:31:18,000 Do you have other questions about that? 577 00:31:18,000 --> 00:31:21,400 I think that pretty much hits it on the head. 578 00:31:21,400 --> 00:31:26,560 Maybe to piggyback into another question, just since you mentioned kind of like pre-workout 579 00:31:26,560 --> 00:31:36,600 and post-workout, what would be a good example for any resistance training athlete for a 580 00:31:36,600 --> 00:31:42,840 pre-intra and post-workout meal or nutrition? 581 00:31:42,840 --> 00:31:44,480 Sure. 582 00:31:44,480 --> 00:31:48,680 So I always like to go back to the overall picture to answer these questions because 583 00:31:48,680 --> 00:31:50,400 it is context dependent. 584 00:31:50,400 --> 00:31:55,920 So in the case of someone who is in a caloric deficit, pursuing weight loss, to drop down 585 00:31:55,920 --> 00:32:01,240 on weight class or lose some body fat, I would make sure I'm using my calories really well. 586 00:32:01,240 --> 00:32:05,000 I want to make sure I'm using my calories for my adequate protein source, adequate protein 587 00:32:05,000 --> 00:32:08,000 intake, and also to make sure that I'm staying satiated. 588 00:32:08,000 --> 00:32:13,200 And so let's talk first about the intra-workout nutrients, like people who have like a glucose 589 00:32:13,200 --> 00:32:16,600 shake or some kind of carbohydrate drink during training. 590 00:32:16,600 --> 00:32:21,200 I don't know that that's super important for strength athletes just because I mentioned 591 00:32:21,200 --> 00:32:25,840 burning glycogen, which is carbohydrate stored in your muscle, that really only comes 592 00:32:25,840 --> 00:32:29,320 to be a really big problem for people that are doing endurance events where they're staying 593 00:32:29,320 --> 00:32:31,360 active for a very long time. 594 00:32:31,360 --> 00:32:35,360 Powerlifters do utilize some of that, but it's not going to totally deplete you. 595 00:32:35,360 --> 00:32:39,160 So unless you're training for like three, I mean, not even three, once you're getting 596 00:32:39,160 --> 00:32:42,320 to like a four hour training session, which I'm wondering what that programming looks 597 00:32:42,320 --> 00:32:47,040 like, maybe you think about some kind of intra-workout. 598 00:32:47,040 --> 00:32:49,920 I know Brian says he trains for three hours at a time. 599 00:32:49,920 --> 00:32:50,920 Talk about being consistent. 600 00:32:50,920 --> 00:32:54,680 My sessions do not last that long anymore. 601 00:32:54,680 --> 00:33:01,640 But yeah, so I would say if you're anical or deficit, I would focus on choosing, you 602 00:33:01,640 --> 00:33:06,360 know, a small pre-workout and maybe having some kind of post-workout thing after your 603 00:33:06,360 --> 00:33:07,360 training session. 604 00:33:07,360 --> 00:33:11,560 I would not spend calories on something as poorly satiating as like a carbohydrate drink 605 00:33:11,560 --> 00:33:12,560 during your session. 606 00:33:12,560 --> 00:33:16,320 I would rather you save those carbohydrates for like a starchy vegetable or some kind 607 00:33:16,320 --> 00:33:17,760 of grain with dinner. 608 00:33:17,760 --> 00:33:21,320 You know, if you turn in the afternoon, you know, a few hours after that, you have that 609 00:33:21,320 --> 00:33:22,320 with your dinner. 610 00:33:22,320 --> 00:33:24,320 So yeah, pre-workout. 611 00:33:24,320 --> 00:33:25,320 Yeah. 612 00:33:25,320 --> 00:33:28,320 I mean, this is so personally, it's such a personal preference, you know, and it's funny 613 00:33:28,320 --> 00:33:32,760 in my coaching, it's evolved as I've started doing it because people, they often, it's 614 00:33:32,760 --> 00:33:36,200 understandable that just tell me what to eat, tell me what to do. 615 00:33:36,200 --> 00:33:40,320 And I really have to direct them back to, you know, what are the basic principles? 616 00:33:40,320 --> 00:33:44,080 Like I mentioned the PFE thing, you've got to choose what you want to eat, you know, 617 00:33:44,080 --> 00:33:48,520 and obviously we would rather it be, you know, mostly whole healthy foods, but it's your 618 00:33:48,520 --> 00:33:49,520 choice. 619 00:33:49,520 --> 00:33:52,600 But for me personally, I don't worry a whole lot about peri-workout nutrition. 620 00:33:52,600 --> 00:33:55,560 I just try and eat a balanced diet and, but that's, I'm in a different area, right? 621 00:33:55,560 --> 00:33:57,840 I'm not doing competitive stuff at the moment. 622 00:33:57,840 --> 00:34:00,100 It's hard to beat get all oats and whey. 623 00:34:00,100 --> 00:34:01,520 That's more of a breakfast meal for me personally. 624 00:34:01,520 --> 00:34:05,840 But you could do like a fat free yogurt with some fruit, you know, the big thing about 625 00:34:05,840 --> 00:34:10,040 a pre-workout meal is to make sure there's not a ton of fat and a ton of fiber in it. 626 00:34:10,040 --> 00:34:14,120 And you know, so if you're going to do yogurt, like a fat free version would be best if like 627 00:34:14,120 --> 00:34:18,940 a Greek yogurt, preferably for the protein content, some type of fruits, good idea. 628 00:34:18,940 --> 00:34:22,600 If you're into prepping a lot of meat, you could have a lower fat fatty cut of meat with 629 00:34:22,600 --> 00:34:26,600 some kind of starch, like, you know, a small piece of chicken breast and some sweet potatoes. 630 00:34:26,600 --> 00:34:27,760 That's so Jim bro to me. 631 00:34:27,760 --> 00:34:31,860 I don't do that these days personally, but you could do that. 632 00:34:31,860 --> 00:34:35,120 Like I mentioned, you could do a refined grain product that's, you know, in rich wheat flour, 633 00:34:35,120 --> 00:34:38,080 you know, something like a pop tart or something, but I would make sure that's not dominating 634 00:34:38,080 --> 00:34:39,080 your diet. 635 00:34:39,080 --> 00:34:41,760 But those are the few examples that come to mind, but it's really up to you. 636 00:34:41,760 --> 00:34:46,020 There's so many foods out there and honestly working with people from different cultures, 637 00:34:46,020 --> 00:34:49,640 so many different foods I didn't even know about and I get to learn about these new foods 638 00:34:49,640 --> 00:34:51,840 from people, which is really cool. 639 00:34:51,840 --> 00:34:55,680 So like I tried a new recipe recently with mung beans. 640 00:34:55,680 --> 00:35:01,060 It's an Indian dish and it's a legume actually, but it was delicious, but I'd never really 641 00:35:01,060 --> 00:35:02,480 mess with them before until now. 642 00:35:02,480 --> 00:35:08,000 So yeah, it's really coming back to, you know, it does kind of mean an overall healthy dietary 643 00:35:08,000 --> 00:35:10,880 pattern and you get to pick your foods. 644 00:35:10,880 --> 00:35:11,880 Cool. 645 00:35:11,880 --> 00:35:13,880 Really good answer. 646 00:35:13,880 --> 00:35:14,880 Yeah, really. 647 00:35:14,880 --> 00:35:15,880 I appreciate that. 648 00:35:15,880 --> 00:35:20,720 I try not to be too vague, but you know, I mean, I've got like a food listing. 649 00:35:20,720 --> 00:35:21,720 I work with my clients. 650 00:35:21,720 --> 00:35:25,360 I guess like here's a list of like these category of high energy, like carbohydrate fat foods 651 00:35:25,360 --> 00:35:29,400 and then they get to pick from there, you know, because you can sell someone a meal 652 00:35:29,400 --> 00:35:30,400 plan. 653 00:35:30,400 --> 00:35:33,420 I mean, there's plenty of coaches that do that and people will follow up for a few weeks 654 00:35:33,420 --> 00:35:36,400 or a few months, but then inevitably life changes things. 655 00:35:36,400 --> 00:35:39,800 So it's really important that people learn the basic principles and find their own ways 656 00:35:39,800 --> 00:35:42,160 to navigate changing these things on their own. 657 00:35:42,160 --> 00:35:43,400 And that's really what coaching is. 658 00:35:43,400 --> 00:35:47,880 So I have a good, I'm really good at misdirecting your questions off to some other topic I'm 659 00:35:47,880 --> 00:35:48,880 realizing. 660 00:35:48,880 --> 00:35:51,840 So hopefully we can stay on the same topic for the next question. 661 00:35:51,840 --> 00:35:54,400 This is perfect. 662 00:35:54,400 --> 00:35:59,160 Normally we're all about misdirecting and misinformation. 663 00:35:59,160 --> 00:36:00,160 So yeah. 664 00:36:00,160 --> 00:36:01,160 Okay. 665 00:36:01,160 --> 00:36:05,680 I have notes and some other questions, but I want to make sure I answer the more pressing 666 00:36:05,680 --> 00:36:06,760 ones for you guys. 667 00:36:06,760 --> 00:36:10,240 What else is on your mind? 668 00:36:10,240 --> 00:36:16,840 What about someone that uses a tracker and is trying to transition to more intuitive 669 00:36:16,840 --> 00:36:17,840 eating? 670 00:36:17,840 --> 00:36:21,760 Like, do you have tips and suggestions on being able to get to that? 671 00:36:21,760 --> 00:36:24,240 We get to talk about intuitive eating on a powerlutene podcast. 672 00:36:24,240 --> 00:36:25,240 This is exciting. 673 00:36:25,240 --> 00:36:34,040 Hey, Brian put me on a macro factor recently and it has been a game changer, an absolute 674 00:36:34,040 --> 00:36:35,720 game changer for me. 675 00:36:35,720 --> 00:36:36,720 That's awesome. 676 00:36:36,720 --> 00:36:41,560 Yeah, I personally have not used macro factor, but I have recommended it to people because 677 00:36:41,560 --> 00:36:46,200 I am very familiar with Stronger by Science and I know they're a totally awesome strength 678 00:36:46,200 --> 00:36:49,760 in science company for science communication. 679 00:36:49,760 --> 00:36:51,860 And I've heard great things about macro factor. 680 00:36:51,860 --> 00:36:56,840 So I'm not going to get on too much of a soapbox, but I'm going to just clarify something here 681 00:36:56,840 --> 00:37:00,080 for your listenership because I feel like this listenership probably doesn't know a 682 00:37:00,080 --> 00:37:01,880 lot about intuitive eating. 683 00:37:01,880 --> 00:37:05,680 And it's something that I chose to dive headfirst into like four years ago. 684 00:37:05,680 --> 00:37:09,880 And I basically surrounded myself with people with different ideas about nutrition for a 685 00:37:09,880 --> 00:37:13,160 long enough time that it kind of informed my own opinion better. 686 00:37:13,160 --> 00:37:14,160 That was my goal. 687 00:37:14,160 --> 00:37:15,160 It was hard at first. 688 00:37:15,160 --> 00:37:20,120 But okay, so we'll talk about kind of the benefits and downfalls of tracking in a second, 689 00:37:20,120 --> 00:37:21,720 but let's define intuitive eating. 690 00:37:21,720 --> 00:37:25,680 So intuitive eating is actually like a trademark principle 10 step, not quite 10 step, but 691 00:37:25,680 --> 00:37:29,880 it's like a 10 principle program developed by two dieticians in the 90s. 692 00:37:29,880 --> 00:37:31,760 And I always mess up their last names. 693 00:37:31,760 --> 00:37:33,620 It's AAA and REISH. 694 00:37:33,620 --> 00:37:35,400 I think that's how you pronounce their names. 695 00:37:35,400 --> 00:37:39,880 But these are two dieticians that had found that weight loss counseling for them, it was 696 00:37:39,880 --> 00:37:43,480 just kind of a roadblock for a lot of people and they couldn't get very far with folks. 697 00:37:43,480 --> 00:37:48,400 And they noticed that encouraging people to focus more on their body sensations, their 698 00:37:48,400 --> 00:37:53,800 satiation signals, engaging in a healthy relationship with activity was giving their clients way 699 00:37:53,800 --> 00:37:55,800 better results overall. 700 00:37:55,800 --> 00:37:59,140 Maybe not weight loss, but they were a lot healthier and they did more healthful behaviors 701 00:37:59,140 --> 00:38:01,800 when they more listened to their bodies and chose to eat. 702 00:38:01,800 --> 00:38:05,000 Not so much based on calories and macros, but based on what sounded good. 703 00:38:05,000 --> 00:38:08,880 While also meeting some basic principles of a healthy diet. 704 00:38:08,880 --> 00:38:12,560 There's this bit of the, what's the word, there's kind of a misrepresentation of intuitive 705 00:38:12,560 --> 00:38:17,040 eating in the fitness scene that basically says, oh, if I intuitively ate, I would just 706 00:38:17,040 --> 00:38:21,280 eat, you know, pop tarts and ice cream and donuts all the time. 707 00:38:21,280 --> 00:38:24,520 When in reality, if someone truly ate that consistently for a long time, they would get 708 00:38:24,520 --> 00:38:26,540 sick of it and probably wouldn't feel very good. 709 00:38:26,540 --> 00:38:31,520 So intuitive eating is fundamentally, this is the biggest thing about IE, which I abbreviated 710 00:38:31,520 --> 00:38:34,520 that, it is a non-diet approach. 711 00:38:34,520 --> 00:38:36,360 It's not about weight loss at all. 712 00:38:36,360 --> 00:38:40,000 And yeah, if you're in a weight class based sport, it's probably not going to be the best 713 00:38:40,000 --> 00:38:41,280 fit for you. 714 00:38:41,280 --> 00:38:43,680 But there's tons of nuance in the conversation for this. 715 00:38:43,680 --> 00:38:45,200 You know, people are at different stages. 716 00:38:45,200 --> 00:38:49,200 Sometimes maybe someone comes out competing in a weight class sport for a while and they 717 00:38:49,200 --> 00:38:52,520 decide that they want to move away from having a weight-centric paradigm. 718 00:38:52,520 --> 00:38:55,240 And I think that's awesome if that's what they want to do. 719 00:38:55,240 --> 00:38:59,320 But fundamentally, I would not expect intuitive eating to make people lose weight. 720 00:38:59,320 --> 00:39:00,920 That's not what it's for. 721 00:39:00,920 --> 00:39:06,480 It sometimes happens, but the goal of IE is fundamentally not about weight loss. 722 00:39:06,480 --> 00:39:08,560 So just to be, I want to make sure I make that clear. 723 00:39:08,560 --> 00:39:13,960 I feel like as a student dietitian, anti-diet dieticians hear people talking about IE incorrectly 724 00:39:13,960 --> 00:39:14,960 all the time. 725 00:39:14,960 --> 00:39:18,480 And I feel like this is my chance to make it clear to your audience that that is a certain 726 00:39:18,480 --> 00:39:21,160 paradigm and it's a great thing for some people. 727 00:39:21,160 --> 00:39:23,040 It's maybe not for everybody, of course. 728 00:39:23,040 --> 00:39:25,280 So let's talk about tracking and stuff. 729 00:39:25,280 --> 00:39:29,160 So I think maybe one of the biggest things that can happen when someone focuses on tracking 730 00:39:29,160 --> 00:39:35,640 for a long time is they start to lose a little bit of trust in their intuition, actually. 731 00:39:35,640 --> 00:39:38,420 So this is not formally intuitive eating. 732 00:39:38,420 --> 00:39:42,120 But I think what can happen, and this doesn't have to be specifically macros. 733 00:39:42,120 --> 00:39:45,600 On my page, I talk a lot about how macros, tracking isn't always the best thing and it 734 00:39:45,600 --> 00:39:46,800 can kind of mislead you. 735 00:39:46,800 --> 00:39:49,440 But it can be the case for calorie tracking, too. 736 00:39:49,440 --> 00:39:52,380 And this is why I encourage my clients when they're doing a weight loss diet and we're 737 00:39:52,380 --> 00:39:56,280 watching calorie intake is a lot of time they have them rate their hunger. 738 00:39:56,280 --> 00:39:59,560 I want you to make sure you're paying attention to how your body feels while you're losing 739 00:39:59,560 --> 00:40:00,560 weight. 740 00:40:00,560 --> 00:40:05,520 And so if you've lived, you know, in putting your food into a macro tracking app or weighing 741 00:40:05,520 --> 00:40:09,560 everything on a food scale for a long time, you're going to have to kind of like ease 742 00:40:09,560 --> 00:40:12,720 yourself off that a little bit at a time. 743 00:40:12,720 --> 00:40:17,120 And what I would encourage people to do is to pick probably one meal. 744 00:40:17,120 --> 00:40:20,820 I mean, let's be honest, there are flexible dieters that try and eat something different 745 00:40:20,820 --> 00:40:25,200 every day and like fit the macros, which to me is way too much work and probably not sustainable. 746 00:40:25,200 --> 00:40:26,640 That's just another topic. 747 00:40:26,640 --> 00:40:29,160 But you probably eat pretty similar things most of the time. 748 00:40:29,160 --> 00:40:33,760 There's always variations, but you know, humans, we kind of get into a groove with something 749 00:40:33,760 --> 00:40:35,360 and stick with it, you know. 750 00:40:35,360 --> 00:40:40,320 And so I feel like a lot of people could take their kind of one of their meal routines, 751 00:40:40,320 --> 00:40:43,200 probably breakfast because a lot of times that's the simplest meal for folks. 752 00:40:43,200 --> 00:40:47,120 And they could simply just choose to like, I've been putting in my 80 grams of oats and 753 00:40:47,120 --> 00:40:49,840 my 40 grams of protein powder in my cup of milk. 754 00:40:49,840 --> 00:40:51,680 I've been doing this for six months now. 755 00:40:51,680 --> 00:40:54,560 I probably could just not put the bowl on the food scale today. 756 00:40:54,560 --> 00:40:56,040 And I'm just going to eyeball it. 757 00:40:56,040 --> 00:40:59,720 And that might be scary for someone, you know, if someone's lost a lot of weight, they feel 758 00:40:59,720 --> 00:41:01,880 like they made a lot of progress. 759 00:41:01,880 --> 00:41:05,600 They get really attached, understandably so, to the objective information. 760 00:41:05,600 --> 00:41:07,760 I'm like, what is the grams of this food? 761 00:41:07,760 --> 00:41:10,240 You know, or what is what does the food label say about this package? 762 00:41:10,240 --> 00:41:12,460 Like I've got to know that. 763 00:41:12,460 --> 00:41:17,120 And I want to encourage people to, I wouldn't expect you to cold turkey quits tracking immediately. 764 00:41:17,120 --> 00:41:20,880 And that may actually lead to rapid weight gain, depending on how you psychologically 765 00:41:20,880 --> 00:41:22,200 handle that. 766 00:41:22,200 --> 00:41:26,200 Because like macro tracking kind of is, it's a dietary intervention, right? 767 00:41:26,200 --> 00:41:28,000 And you can either be on that or off of it. 768 00:41:28,000 --> 00:41:31,300 And so we're talking about how you kind of ease yourself back off that. 769 00:41:31,300 --> 00:41:35,760 But I would really focus on choosing one of those meals to just like, let me just not 770 00:41:35,760 --> 00:41:39,320 weigh everything today or let me not scan this label today. 771 00:41:39,320 --> 00:41:41,080 I eat this all the time. 772 00:41:41,080 --> 00:41:44,080 Let me just have a normal meal and let me just check in with myself. 773 00:41:44,080 --> 00:41:46,440 How do I feel an hour after this meal? 774 00:41:46,440 --> 00:41:51,440 And this is where it can be a kind of a nuanced conversation because if someone does that 775 00:41:51,440 --> 00:41:55,560 and they're like, I'm starving 20 minutes after my meal, I start to wonder if their 776 00:41:55,560 --> 00:42:00,520 calorie intake is just a bit too low or their food selection is really poor. 777 00:42:00,520 --> 00:42:02,860 Because you know, satiation is not just about your calorie intake. 778 00:42:02,860 --> 00:42:06,560 It's also about, you know, how much fiber and you know, how diverse your diet is. 779 00:42:06,560 --> 00:42:09,520 And also protein, you know, is another factor that affects satiation. 780 00:42:09,520 --> 00:42:13,260 So as far as like, what do I do, Josh, the answer to your question, I would pick one 781 00:42:13,260 --> 00:42:17,840 of those meals that you are tracking currently and just just try that one meal, not tracking 782 00:42:17,840 --> 00:42:19,240 and then tune into yourself. 783 00:42:19,240 --> 00:42:20,240 How do you feel? 784 00:42:20,240 --> 00:42:23,000 And you may find that like, you know what, it's actually not that different for me not 785 00:42:23,000 --> 00:42:24,000 to track this. 786 00:42:24,000 --> 00:42:26,680 But what are your thoughts on that? 787 00:42:26,680 --> 00:42:27,680 I don't know. 788 00:42:27,680 --> 00:42:31,920 Me, I've been tracking for what, three weeks now? 789 00:42:31,920 --> 00:42:34,000 And I kind of feel bad when I, yeah. 790 00:42:34,000 --> 00:42:37,760 So like I kind of feel bad when I don't put my food in there. 791 00:42:37,760 --> 00:42:42,760 Like when I don't scan in there or like I'll put certain stuff in there and I feel real 792 00:42:42,760 --> 00:42:49,160 bad about it because I look at like the number of my calories should be and where they're 793 00:42:49,160 --> 00:42:53,560 actually at or like where the fat is supposed to be and where it's actually at, stuff like 794 00:42:53,560 --> 00:42:54,560 that. 795 00:42:54,560 --> 00:42:55,560 Yeah. 796 00:42:55,560 --> 00:42:56,560 Yeah. 797 00:42:56,560 --> 00:43:04,720 Do you have other thoughts about that? 798 00:43:04,720 --> 00:43:10,560 For me, I like what you said about, you know, just becoming not necessarily intuitive eating, 799 00:43:10,560 --> 00:43:14,800 but just kind of being more conscious of what a serving size looks like. 800 00:43:14,800 --> 00:43:20,160 Because for most people, if you've never really measured things, like most people don't measure 801 00:43:20,160 --> 00:43:23,120 32 grams of peanut butter for a serving. 802 00:43:23,120 --> 00:43:24,920 They just scoop it out of there. 803 00:43:24,920 --> 00:43:29,640 But after tracking, you know, me personally, after doing a couple of bodybuilding preps 804 00:43:29,640 --> 00:43:35,520 and 16 weeks of measuring 32 grams of peanut butter, I can pretty much eyeball a scoop 805 00:43:35,520 --> 00:43:40,080 of peanut butter and be like, okay, this is about two tablespoons or seven ounces of chicken 806 00:43:40,080 --> 00:43:43,280 or seven ounces of ground turkey or whatever it is. 807 00:43:43,280 --> 00:43:50,400 I think just kind of training yourself on being more aware of what a serving size is 808 00:43:50,400 --> 00:43:54,480 for different things helps a lot. 809 00:43:54,480 --> 00:44:04,600 That way, you know, going into your off-season or diet break or kind of just not stick to 810 00:44:04,600 --> 00:44:09,800 the scale, but just you've been doing this for a long time. 811 00:44:09,800 --> 00:44:12,800 It makes a lot easier. 812 00:44:12,800 --> 00:44:19,520 Yeah, I think that would be not just a diet break, but a mental break for a lot of people. 813 00:44:19,520 --> 00:44:25,120 And maybe instead of intuitive eating, more like being aware of what you're eating. 814 00:44:25,120 --> 00:44:27,520 Maybe it was the correct verbiage to use. 815 00:44:27,520 --> 00:44:31,600 But I think, you know, for Josh, he's very new to it. 816 00:44:31,600 --> 00:44:38,640 So he might need that practice with tracking before he can decide if he's good to go here 817 00:44:38,640 --> 00:44:39,720 or not. 818 00:44:39,720 --> 00:44:43,000 And I think he's very new to it. 819 00:44:43,000 --> 00:44:45,120 And I wouldn't even say you're cutting weight, Josh. 820 00:44:45,120 --> 00:44:50,320 I would say you're dieting for the first time in your life, which is a big step. 821 00:44:50,320 --> 00:44:51,320 Yeah. 822 00:44:51,320 --> 00:44:52,320 Yeah, I had another thought. 823 00:44:52,320 --> 00:44:56,000 I wanted to make sure Josh had a chance to share all his thoughts. 824 00:44:56,000 --> 00:44:58,720 But I'll just say this to you, Josh. 825 00:44:58,720 --> 00:45:02,360 Like Brian was saying here, new things are new to people. 826 00:45:02,360 --> 00:45:04,520 And so it's going to take some time to get adjusted to it. 827 00:45:04,520 --> 00:45:08,080 And yeah, definitely just take some time to be okay with yourself. 828 00:45:08,080 --> 00:45:09,720 Like, hey, I didn't track this today. 829 00:45:09,720 --> 00:45:10,720 Like, that's okay. 830 00:45:10,720 --> 00:45:15,840 You know, this change is, I don't know your full story, of course, just meeting you today. 831 00:45:15,840 --> 00:45:17,680 But any change is going to be a process. 832 00:45:17,680 --> 00:45:21,080 It's going to take time to learn and follow and pick yourself back up. 833 00:45:21,080 --> 00:45:25,560 And finding out, you know, I think it's great that we're having this conversation now, Josh, 834 00:45:25,560 --> 00:45:30,280 because you're hearing just now from me on like people who just do the nutrition information 835 00:45:30,280 --> 00:45:33,800 tracking for a long time, and tuning out of their body. 836 00:45:33,800 --> 00:45:36,360 And that can really be a pitfall that you can avoid. 837 00:45:36,360 --> 00:45:40,680 Because I would even if you continue to track right now, it sounds like you want to, I would 838 00:45:40,680 --> 00:45:44,120 still stay tuned in to like, how are these meals making me feel? 839 00:45:44,120 --> 00:45:47,440 It may mean you make some adjustments to some of the foods you're picking out, you know, 840 00:45:47,440 --> 00:45:50,920 but I would keep in tune with that, you know, and for the days you don't track that still 841 00:45:50,920 --> 00:45:52,880 applies like am I feeling energized? 842 00:45:52,880 --> 00:45:54,560 Am I feeling satiated? 843 00:45:54,560 --> 00:45:58,740 And I know for me, this is just a random anecdote of myself. 844 00:45:58,740 --> 00:46:03,240 The mornings I eat like my balance, like oatmeal breakfast, it's honestly such a different 845 00:46:03,240 --> 00:46:08,840 morning for me, so much so that I it's just it's like a bad day if it doesn't happen 846 00:46:08,840 --> 00:46:09,840 for me. 847 00:46:09,840 --> 00:46:11,160 And it's not at all like this toxic thing. 848 00:46:11,160 --> 00:46:12,440 It's just like, I'm not energy. 849 00:46:12,440 --> 00:46:13,600 I'm not fueled right now. 850 00:46:13,600 --> 00:46:14,680 I'm foggy. 851 00:46:14,680 --> 00:46:16,600 And so I would encourage you in that Josh. 852 00:46:16,600 --> 00:46:19,760 Yeah, there's nothing wrong with going into tracking to lose weight. 853 00:46:19,760 --> 00:46:21,920 But make sure you don't lose track of how you're feeling inside. 854 00:46:21,920 --> 00:46:25,780 A lot of this is, um, it's physiological and also mental as well. 855 00:46:25,780 --> 00:46:29,360 But it's a process that you'll have to explore as you as you experiment with this, you know. 856 00:46:29,360 --> 00:46:36,000 I'm like talking to you is kind of, I guess, clear things up for me and I can kind of I 857 00:46:36,000 --> 00:46:40,280 get a better idea of how I need to approach it. 858 00:46:40,280 --> 00:46:42,000 Not as a diet, like a strict thing. 859 00:46:42,000 --> 00:46:46,320 Oh, I need to do this, this time, this, this time, eat this, then it's kind of a, I don't 860 00:46:46,320 --> 00:46:48,520 know how to, I don't know the word for it. 861 00:46:48,520 --> 00:46:53,440 Well, I think we have like the internet makes it very complicated. 862 00:46:53,440 --> 00:46:54,440 Yeah. 863 00:46:54,440 --> 00:46:59,800 When you see so many people on Instagram or TikTok or whatever, and they're bodybuilders 864 00:46:59,800 --> 00:47:04,320 or really competitive powerlifters and you see how strict they are about everything they 865 00:47:04,320 --> 00:47:05,320 do. 866 00:47:05,320 --> 00:47:11,280 And now you're you can hear from someone that can tell you it's not like that in reality. 867 00:47:11,280 --> 00:47:12,280 Yeah. 868 00:47:12,280 --> 00:47:13,280 Yeah. 869 00:47:13,280 --> 00:47:19,720 The dieting or losing weight or gaining weight is very, very similar to training philosophies 870 00:47:19,720 --> 00:47:22,160 that you already take part in. 871 00:47:22,160 --> 00:47:27,160 12 week blocks, 16 week blocks, you can think of a diet in the same way because it's not 872 00:47:27,160 --> 00:47:29,200 all going to happen tomorrow. 873 00:47:29,200 --> 00:47:30,200 Yeah. 874 00:47:30,200 --> 00:47:34,880 The basic bricks have to be laid, but you know how you lay them may be different in 875 00:47:34,880 --> 00:47:35,880 different seasons. 876 00:47:35,880 --> 00:47:40,080 Just as a training example, I wanted to squat 500 pounds for such a long time. 877 00:47:40,080 --> 00:47:45,680 I thought I was going to squat 500 pounds at my first meet and I bombed 470 something, 878 00:47:45,680 --> 00:47:46,680 I think. 879 00:47:46,680 --> 00:47:47,680 Did I load 470? 880 00:47:47,680 --> 00:47:49,800 No, it wasn't even that much. 881 00:47:49,800 --> 00:47:52,720 It was like I got 400, but it was like 420 or something I bombed. 882 00:47:52,720 --> 00:47:54,000 I don't remember. 883 00:47:54,000 --> 00:47:57,560 I had this crazy expectation about this, the squat I was going to do. 884 00:47:57,560 --> 00:48:00,040 And it turned out that was 2018 when that happened. 885 00:48:00,040 --> 00:48:03,600 I swatted 500 pounds in 2022. 886 00:48:03,600 --> 00:48:07,160 So four years later, but what did we talk about earlier in the podcast? 887 00:48:07,160 --> 00:48:08,480 I didn't stop training. 888 00:48:08,480 --> 00:48:11,880 I still squatted with a barbell, you know, maybe not every week, but I was doing some 889 00:48:11,880 --> 00:48:14,840 kind of squat every week for years. 890 00:48:14,840 --> 00:48:17,920 And that's something that I was finally able to get to, which is really exciting. 891 00:48:17,920 --> 00:48:20,240 And it can be the same for changing your diet. 892 00:48:20,240 --> 00:48:23,480 Tracking is probably like drinking out of a fire hydrant for people that are new to 893 00:48:23,480 --> 00:48:24,480 it. 894 00:48:24,480 --> 00:48:26,920 I love to hear Josh's thoughts on that because it's like if you've never looked at an nutrition 895 00:48:26,920 --> 00:48:30,080 label, it's so much information. 896 00:48:30,080 --> 00:48:33,500 And so take some time to be kind to yourself and recognize that it's going to take steps 897 00:48:33,500 --> 00:48:37,400 at a time and that every day is not going to be optimal. 898 00:48:37,400 --> 00:48:38,800 Maybe your fats go over and stuff. 899 00:48:38,800 --> 00:48:42,720 And I personally have opinions about tracking carbs and fat for weight loss in general. 900 00:48:42,720 --> 00:48:45,160 We don't have to give into that if you don't want to. 901 00:48:45,160 --> 00:48:49,960 But yeah, every day is going to be a little bit different because your capacity is different 902 00:48:49,960 --> 00:48:50,960 for each day. 903 00:48:50,960 --> 00:48:51,960 It's kind of like training with RPE. 904 00:48:51,960 --> 00:48:58,040 So giving yourself that long term vision, I think it would be really helpful. 905 00:48:58,040 --> 00:49:04,840 I would like to ask Mark, we've asked everyone this that we've interviewed thus far, but 906 00:49:04,840 --> 00:49:12,400 if you could, let's say sit down for an hour with any one person in the fitness industry, 907 00:49:12,400 --> 00:49:16,120 past or present, who would it be? 908 00:49:16,120 --> 00:49:18,600 Who would it be and why? 909 00:49:18,600 --> 00:49:24,400 I'm trying to think who I just really honestly, a lot of the people that I'm inspired by are 910 00:49:24,400 --> 00:49:28,960 still around today and it's not impossible for me to think about running into them someday. 911 00:49:28,960 --> 00:49:32,040 I mean, I should pick some famous person. 912 00:49:32,040 --> 00:49:36,800 Ronnie Coleman's still around, of course, he's not in his prime, but it would be, I 913 00:49:36,800 --> 00:49:40,640 saw he was at some gym recently with just some guys who were lifting there and he was 914 00:49:40,640 --> 00:49:44,240 like training with them and gassing them up. 915 00:49:44,240 --> 00:49:48,000 That would be awesome to hang with the king. 916 00:49:48,000 --> 00:49:49,440 Like I said, I haven't competed in bodybuilding. 917 00:49:49,440 --> 00:49:53,440 I don't know if you had Carson that you've done some preps, it's awesome, but it would 918 00:49:53,440 --> 00:49:55,240 be cool to hang with him. 919 00:49:55,240 --> 00:49:57,540 I also would love to just chill with Alberto Nunez. 920 00:49:57,540 --> 00:50:03,240 If you guys follow anybody, Nat Natty bodybuilders, he's like, I just think he's a goat. 921 00:50:03,240 --> 00:50:05,640 I love that guy and his mindset. 922 00:50:05,640 --> 00:50:09,820 I listened to most of his podcasts and he's also got an incredible physique due to his 923 00:50:09,820 --> 00:50:12,400 hard work and he has genetic support too. 924 00:50:12,400 --> 00:50:15,320 But he talked about someone that lays the bricks every day. 925 00:50:15,320 --> 00:50:19,920 The guy's been training consistently for bodybuilding for like 20 years, a minute 20, but close 926 00:50:19,920 --> 00:50:26,400 to 20 years now and placed really high at a big show recently during his last prep. 927 00:50:26,400 --> 00:50:33,040 I just think he's got a neat perspective on someone who is a bodybuilder full time. 928 00:50:33,040 --> 00:50:35,880 I think his mindset around it is really admirable. 929 00:50:35,880 --> 00:50:39,680 Another guy, Jeff Alberts, his coworker with it, 3DMJ, that whole group of people are awesome 930 00:50:39,680 --> 00:50:43,040 so some of that crew would be neat to hang with. 931 00:50:43,040 --> 00:50:45,520 3DMJ guys, they're awesome. 932 00:50:45,520 --> 00:50:46,520 Eric Helms. 933 00:50:46,520 --> 00:50:47,520 For sure. 934 00:50:47,520 --> 00:50:53,480 Yeah, I would say, well, the first person I touched in the fitness industry was actually 935 00:50:53,480 --> 00:50:54,480 Lyle McDonald. 936 00:50:54,480 --> 00:50:58,480 If you guys know about him, talk about a polarizing figure. 937 00:50:58,480 --> 00:51:02,800 But he led me to Eric Helms, which led me to the strength of the pyramids and stuff, 938 00:51:02,800 --> 00:51:04,400 which led me to revive stronger. 939 00:51:04,400 --> 00:51:06,360 And that's kind of my like, you know, what's the word? 940 00:51:06,360 --> 00:51:09,180 He was kind of my gateway driving to the evidence based fitness scene. 941 00:51:09,180 --> 00:51:12,240 And that was back in like 2017. 942 00:51:12,240 --> 00:51:15,880 But if I could extend this question to someone like in nutrition science, which is not the 943 00:51:15,880 --> 00:51:19,280 question and I'm going to do it anyway, he's passed away now. 944 00:51:19,280 --> 00:51:26,220 But Ansel Keys was an absolute legend in epidemiology and nutrition science. 945 00:51:26,220 --> 00:51:31,080 He led so many important studies for things we know about weight loss and cardiovascular 946 00:51:31,080 --> 00:51:32,280 disease and all those things. 947 00:51:32,280 --> 00:51:33,440 So it'd be cool. 948 00:51:33,440 --> 00:51:36,560 I'm not even smart enough to pick his brain yet, but maybe like in five years when I'm 949 00:51:36,560 --> 00:51:40,400 done with my program and I'm a dietitian, I could ask him some intelligent questions 950 00:51:40,400 --> 00:51:41,880 about his studies. 951 00:51:41,880 --> 00:51:44,400 But that would be a neat person to meet. 952 00:51:44,400 --> 00:51:47,760 Yeah, Mark, we really appreciate you coming on. 953 00:51:47,760 --> 00:51:52,960 It's really nice and refreshing to talk with someone so knowledgeable and with the experience 954 00:51:52,960 --> 00:51:55,480 you have, so well spoken. 955 00:51:55,480 --> 00:51:56,960 So we appreciate it. 956 00:51:56,960 --> 00:52:00,480 And Brian, you want to close us out here? 957 00:52:00,480 --> 00:52:02,640 Yeah, I'll close it out. 958 00:52:02,640 --> 00:52:09,160 That was your Friday night at the barbell with Mark Minyard, Carson Wendell, and Josh 959 00:52:09,160 --> 00:52:10,160 Sellers. 960 00:52:10,160 --> 00:52:33,040 Thanks, guys.