Show Notes:

Intro: if you have been following my Instagram feed lately you will probably have notes I am training for the Tactical Games. My guest today is the man that keeps me from doing anything too stupid in that process – Bryan Everett (Spelling)

Welcome to the syndicast
Bryan’s background:
1. What are your current credentials and where can listeners find you if they want training?
1. DM Bryan on Instagram: @beverett23
2. Current and prior military and first responders can train free provided they are members of Lifetime Fitness
2. Tell us a bit about your journey to where you are now? Sports, military, education, etc.

What is the Tactical Games?

If climbing obstacles, running with a rucksack on, carrying heavy things, and shooting from unconventional positions excites you, than The Tactical Games is for you!

What is the difference between a professional baseball player, pro-football player, or basketball player and a tactical athlete? Professional sports players get an offseason. Tactical athletes, however, are on point 24/7/365 with No Off Season! A Green Beret, SEAL, or Delta Operator doesn’t have the luxury of taking a day off. They don’t get to say, “I’m just not into it today!” They are constantly deploying or preparing to deploy.

Why am I doing this?
Turning 45, set a goal of 15% body fat for my birthday, I want to know what’s possible for myself, I ain’t real bright…

Go over evolution 1
1. Spartan model
2. Weights
Discuss training evolution 2
1. Changes, Pilates
2. Weights
Another episode prior to evolution 3
And after games to discuss the repair season

Current discuss live
Supplements, discuss live

What am I missing? Sleep, rest, recovery techniques like sauna etc.


Speaker: hey everybody, and welcome back to the civic calf. A cool episode for me. If you’ve been watching my Instagram feed lately, you know that I’ve been training for the types of games. My guest today is the man that keeps me from doing anything too stupid in that process. Brian Everett, you’ve been training me for a couple of years now and now we’re dealing with a tactical game.

Speaker: Brian, welcome to the show man. Thanks for having me. We’ve been talking about it for awhile. Yeah, no, well I uh, yeah, I talk about these things for awhile with most people before they happen. It’s just timing. It’s just scheduling is always interesting. You’re a busy guy. I’m a busy guy. Um, so before we jump into this, the, the one, uh, well I’m going to call a cop two plugs we got to do. One is if you get anything out of this, share this shit with a friend. Absolutely. And then the other piece is we’re gonna mention a few things, some supplements, some books, possibly, um, some weight training tools for the house. Um, and if you’re interested in any of that stuff, if you go to, forward slash shop forward slash Hawkeye Ordinance three gun, uh, you’ll find all those recommendations there. Yes, I do make a commission.

Speaker: No, I don’t care what you think about that. All right. So God pay the bills and for my three children, yes, you’re right. Dance is expensive, ungodly expensive, um, and hard on great-grandparents. Yes. I’ll tell you that story. Nighttime. So Brian, tell me like, let’s just, I know I’ve known you for what? We’re three years now, three and training Alpha at, um, cross at lifetime fitness. Yep. So, um, also just if people want to find out how to get ahold of you, what’s the best way to reach you? If they want to reach out for some training here in Minnesota? Uh, email, firstly, first initial, last name, B. Everett, e. V. E. R. E. T. T. Okay. At lifetime dot. Life is an easy way. Okay. Uh, Instagram, be Everett 23. I’m not huge into it. Okay. I’ll play around with it a little bit, but I tried my damnedest to not be on my phone.

Speaker 3: I got it at work. No, I’m going there every once in a while. I’ll go through a spirit where it’s weeks of posting videos on exercise habits, sleep, stress, all those things. Okay, cool. I don’t even, nothing I’ve really delved into a whole lot. I don’t even know if I’m following you right now. You probably aren’t. Okay. Well I’ll handle that. So that’ll all be in the show notes. For those of you that are actually paying attention, I’ll make sure it’s in there. And then, um, before we dive into all the fitness stuff, let’s talk a little bit about like, how did you, how did you end up as a trainer? Like what was your pathway to then, I mean, I know you had sports and military in there somewhere, but give us the like 40,000 foot how you ended up here. A pretty interesting journey.

Speaker 3: Well, at least to me because it’s a 40,000 foot. Yeah. I grew up a avid sportsman in sports and outdoors, uh, always outside as much as possible, which meant not necessarily focusing on school because at the time it was a little boring. Yes. Um, I just needed to my my way and via the u s army and then I found my way. Yeah. I was a very good athlete growing up, so I wasn’t really big into necessarily exercising outside of sports. I was just good at the sports that I played. So a strength and conditioning in the early to mid nineties for pitchers especially was not really on the radar. No. We were, you know, told if you lift too often, you’re going to get tight. You’re not going to be able to, you know, be flexible and all that bullshit. Yeah. Looking back on it, I wish I would have gotten into it, but can’t change anything for the past.

Speaker 3: So for sure a tore my labor and when I was 18 years old, things changed quickly after that. Yeah. And I couldn’t lift my arm above parallel to the ground for a little while. And which Terry, how’d you do that? Oh, just wrestling with a friends and the stupid, honestly, I’d never got injured that I can remember in a game or in sport now a little dinged up, but nothing serious. I’m just wrestling with a buddy that was way too big to be wrestling. Then I slipped and just separated my shoulder. Partially separated it. Right. I was misdiagnosed as just a strain pitched a few weeks later. It didn’t go well after that. I had planned on playing baseball in college. Grades started slipping, parties started happening, you know, that whole route. That’s why the [inaudible] so I planned on taking a year off of school after I graduated high school and decided to go to the u s army.

Speaker 3: Military was always something that was on my mind but hadn’t really been forefront or getting brain injury. Kind of pushed you that direction. Um, looking back on it. Yeah, inadvertently. Sure. Because it changed the route that I may have wanted to take. I didn’t want to go to school when I got done with high school. I wasn’t ready to go to school. I wanted to go play baseball or just party. Yeah. Both of those things weren’t going to be on the table for my father now, so let’s get a job or go to the military. And I chose to go to the military and learn to discipline. Got kicked in the Assabet. I was the worst, worst teenager and young man and I wasn’t, it was just, I just didn’t give a shit about what’s going on that I was, but I was the worst.

Speaker 3: And then I got these two monkeys, one of them still sleeping right now it’s one o’clock in the afternoon. They’re teenagers now. And I find myself being like, I am what? You know, I am. What I didn’t listen to. Oh, absolutely. It’s just terrible. Anyway, you got three kids. I have three daughters, 12, eight and five. Yesterday are from five yesterday. So Ellie, who you’ve trained a little bit, um, got a deferment, started college. She might have day. Yeah. She didn’t have to go. She has PSCO today sort of thing. So she’s at Normandale postsecondary. Yeah. And that crazy credits for free. So weird, right? Yeah. She’s like, well, go to school three days a week and then I’m working at the red cow just like a nice restaurant is that, you know, I’m like, yeah, I know what that means. I’ve been to dinner.

Speaker 3: Their hostesses are not the way I want you perceived anyway. And the [inaudible] told me how that she’s making. I’m like, oh good. Yeah. Paying her way, man. Sorry. So you joined, sorry, I’m going to derail this a bit. So you joined rands or much the same. Oh, totally squirrel. Yeah. Um, you, uh, you joined the military? I did. Okay. 18. I was 19. Okay. I was supposed to leave for basic training on September 11th, 2001. Holy Crap. I had sprained my ankle two weeks prior to that playing baseball. The last game of the season. Just twisted it stepping into first base and uh, I was unable to go that day. I literally, my ankle was three times the size that it should be. Huh. But I was at the meps station downtown when the first plane hit and then when the second plane hit and it was a, I could have backed out at that point, but then I just was even more into it after that.

Speaker 3: So I got it. Then went to Fort Benning. I was there for the beautiful months of June, July and August. No guys, Andy Hill at Fort Benning, Georgia. I was going to go, airborne got injured towards the tail end of basic training that separated my shoulder for the second time. They didn’t know the first one. Yeah. Right. She’s lost over that and the physical. But that took me out to airborne training and then just things changed from there. I went to Fort Riley, Kansas for a couple of years. Got deployed to Iraq for about 14 months, 2003 into 2004. And uh, yeah, that made me, that made me want to go back to school I guess. Yeah, no. So, uh, you were played in the heat of all that. I was, we were the second wave in after the first, um, what was it? First Marine Division, I think one in April and we were there in September of Oh three hot in Ramadi, Fallujah Kinda the, the armpit of the Sunni triangle.

Speaker 3: So could well, I’m feeling good experience. I got it. I’m glad we’re not going to go too deep into all the, I mean, we can do that another time now. Totally. I’d love to hear more about it, but I actually, I was just listening to Jocko Willink was, um, interviewing he, I just love his interviews with these guys cause it’s like, it’s a conversation today would never have with me, but they’ll totally have it with Jocko and I just get to listen, you know, I mean, I think I teared up like four times in this conversation listening to what these guys go through are there, I get from it. The more emotional it becomes really, I think you just have a different perspective. And now that I have children, I couldn’t even imagine leaving a week. Yeah, totally. Middle East. Oh God. Let alone 40 let alone, yeah.

Speaker 3: Yeah. So it’s a young man’s game for sure. For sure. And I’m an old man. Yeah, I’ve started to feel that way. Well that’s interesting you bring that up because that’s Kinda how I ended up doing this silly tactical game scene you got going on. So you finished the finished military, you get out and then did you go back to school then after that? And I found what I wanted to do. Okay. During my deployment I met a few guys that were very big into exercise and nutrition. I took to it very quickly and became a huge nerd on biomechanics and coolest theology and nutrition and sleep and stress and just went down a rabbit hole for then the last, now it’s been 15 years, but I’ve been training for about 10 yeah. One thing about training with you that’s really interesting is you like, you have like, I’m going to say this, the only way I know to say it, if Jim Carey was an athlete, like with that level of control of his body.

Speaker 3: Yeah. You know, cause he has a remarkable control your body. Right. But he was an athlete cause he could, you know, the way you show how to do things like you can manipulate your body in and out of right and wrong. And these really weird ways it makes it really easy for me is, you know, I wouldn’t tell you I’m a visual learner, but it’s like, oh I’m doing that thing with my tailbone again. Or like chess. I think you’re more kinesthetic than you are visual. But I find that it’s more beneficial for me to over-exaggerate for sure what people are doing incorrectly. One to make them look like they look ridiculous and they don’t want to repeat it. I guess it’s just more fun that way. Yeah. And then just to give him more of a perspective of what I actually want them to do.

Speaker 3: Totally. So what a great, what a great combination. You know your nerd and kinesiology and then the physical ability to to like demonstrate it and sure to remarkable way. It’s hugely helpful for those of us that train with you. So, so you go into school, you finish, you go for kinesiology then or a exercise science, exercise science. And I have a degree in exercise science and then, uh, certification, uh, from NASM, National Academy of Sports Medicine USA, WC USA, weight lifting. So I’m certified twice, level two and Olympic weight lifting and then done some hands on things. I’ve never been certified in Kettlebells, but I’ve been teaching them for 10 years. I didn’t go like dragon door or RKC or anything like that. Okay. What I want to do next is more along the lines of Gulf Dpi. Okay. So Titlest performance institute. I’m a huge, well, I used to be big into golf.

Speaker 3: Thank you daughters. Yeah. So, uh, it’s something I really have a passion for. Yeah. And the good news, by the way, that comes around again. Oh, I know. Yeah. Yeah. You’re getting into it. So it’s like an excuse to take at least one of them. So you gotta hang out for the ride and then it like comes around. Okay, cool. So how did you end up at lifetime? So lifetime fitness, if you’re not from Minnesota, I mean their national brand at this point. Massive. Yeah, they’re up in Canada or we are, there are certainly some love hate around lifetime fitness. You know, there’s a lot of animosity towards everything. It totally like everything. But I will tell you for me, I was over at, um, when I started getting into training, I was doing it in the gym. You know, I had gotten sober, I was trying to figure out like what was I going to do with myself?

Speaker 3: So I started in the, in the basement of the apartment complex I was living in after, uh, you know, the wife left me. And uh, and then I got an anytime I met some girl and she got me to anytime fitness and then I went over there to tour lifetime and I saw the Alpha racks, which is like the crossfit world. And I was like, this is, I remember the day you came in. Oh do you really? Yeah, from a distance tatted up doodle. And I was like, this is where I gotta be. You know, cause I just, you had the gear and that’s the thing is the quality. I wanted an X. I wanted a club, like an experience, like a club experience where I could go and have lunch and bring a client if I needed to, but also have like all the equipment, have it be serious.

Speaker 3: Yes. And, and that’s what I saw when I went there was that mix. It wasn’t cheap but it was worth, I think it’s worth every dollar. But how did you up there? Um, I think it’s because I was just surrounded by it. I mean we finishing up school, we, I mean I probably took that last 13 or 14 months of school out of the gym. I just was working full time, school, full time. We had a newborn. I honestly didn’t touch the gym and then stepped into a lifetime. The one in Chanhassen across where we had just moved into a town home with my neighbor. I’d never been in one. And then I decided that’s where I wanted to work place. Okay. Cause the same, I mean pretty much the same experience you had when you walked in there. Right. That Jim’s ridiculous. I know Ho so you walk into that always coming from dingy, rusty steel.

Speaker 3: Totally sweaty, Bro. Out Row. Military. Yeah. Gms where it’s just dudes peacock and all over the place. And you know what I mean? There’s Testosterone’s felony walking in and there’s just, here’s a new equipment and to be able to take a shower and a steam, I mean, I know that stuff is all unnecessary, but man, is it great. I had my Blair steiny, who’s my partner in hockey ordinance, was in town the other day and we shot the Saturday. Imagine I’m all, he’s really old. And, and we, and we, um, um, we were like, we had like an hour to kill the end of the night. And I’m like, do I go get a fucking sauna on, you know, and just relax. And he’s like, yeah, that’d be amazing. Love is that he lives in decor Iowa. They used to have a sauna at the old hotel and other hotels gone.

Speaker 3: So he’s like, no more solder. Sure. Yeah. So we went over there and just, you know, go in at nine o’clock, flash your card, go down and hang out and get something to drink. And, um, which club was that? It, it just this one. Yeah. And Brice or whatever. The new guy at the front counter was nice enough to like, apparently you’re not supposed to come in at like nine 30 with a guest, but he wasn’t asking questions. You know, if you’ve seen polarity you’d be like, Blair has two modes, rape or pillage. Right. They’re like he was letting him in the door. He’s got players like six, six of the big like biker beard and the whole, yeah. All right. So really good. So you’re at lifetime now I’ve seen you, I trained with you with Alpha, which is Kinda like the, you know the owl, the crossfit of lifetime.

Speaker 3: Yes, I would, I would say it’s a, it’s maybe some of the like the competitiveness and, and some of the overhead stuff is limited, which is maybe a little lighter weight. It a little easier on the joints for the clientele. And I think that depends on who’s okay. The coach. Got It. So for me, coming from my certification, being in USA weight lifting rather than crossfit certification, I mean since you’ve been in class, we don’t do rep ranges really over like three, maybe five if it’s no, it’s within the clean or a snatch lifting. No, I just don’t believe in that breakdown of form because it’s so formed dependent because it’s such a dynamic move. So that’s where I differ. Yep. But there’s other coaches that are, and maybe that’s what it are big into crossfit that teach four lifetimes. So they kind of adopt that mentality and that, that modality I guess.

Speaker 3: So I could, if I really was interested in supercross fit, I guess you could do it. You just thought you’re a trainer. Okay, that’s fine. The coach that fits it fits that personality or that intensity or that whatever you want. Okay. But I also see training like, you know, 80 year old women, one of my longest terms clients is a 77 year old man that uh, I’ve been training for 10 years, it’ll be 10 years in December. That’s incredible. And we have the discussion all the time that, I mean he asks where he he ranks compared to his other people his age and I give them of course a smart ass morbid answer of, well some of them aren’t here anymore. Yes. So honestly he had a 50th reunion not too long ago for high school and there was people missing. There was people with walkers.

Speaker 3: It was people constantly asking the same question over and over again. It’s like his cognitive function is out of like a 50 year old. Wow. Or I wouldn’t, I mean maybe even younger, maybe physically he was pressing 50 pound dumbbells the other day at 77 years old. Credible. I heard in a world of kinesiology that like if you’re looking at markers for longevity, there’s a couple it’s foot speed. Protecting yourself from a fall and being able to squat. We squat every day that you don’t. Squad is one day that you can’t squat. Now he doesn’t do loaded. I mean up until maybe two years ago he was squatting one 35 but we’ll follow, which was crazy. I was like, Holy Shit. Should I keep doing this? But he loved it. Yeah. His spine got stronger. His muscles, his stabilization got better. That’s amazing. It fell once last winter. Anybody else?

Speaker 3: Honestly, his age probably would have shattered his hip. Yup. He just popped up and walked into lunch. Awesome. Didn’t hit his head, didn’t hit his shoulder, just slipped and landed on his hip. Yup. Got Up and just walk that shit off and went to lunch. If your idea of squatting is getting off the toilet, that’s a problem then you probably are not long for this world. And the reason I’m digging into this a little bit with you is because I’ve got, there’s a lot of people listening to this and that. Um, you know, machinists who own companies that are 50, 60 pounds overweight, they don’t even know where to begin. You know, and I think personal training is like really, really smart. I think it’s a good investment. And frankly, if you put down the Cito a budget for the month and you’d probably could afford personal training.

Speaker 3: Yeah, we sat down for 10 minutes, we could, we could find the money. You just have to make it. Yep. I’m a priority in your, in your day, not just your, your week and every fucking day of your life. Yeah. Because it shortens if you don’t. Yeah, for sure. Well, so that’s kind of where this conversation starts. Cause I had been training with you for a long time and then I decided to do this thing called the tactical games. It looks fun. It’s pretty cool. Yeah. So let me just, for those of you who don’t know what it is, this is right off their website. So tactical games, this is crossfit meets combat. If climbing obstacles, running with a rucksack on carrying heavy things and shooting from unconventional positions excites you. The tackle games is for you. I’ve scores. I was like, hmm, I’m in.

Speaker 3: What are they? So what is the difference between a professional baseball player, pro football player or basketball player and a tactical athlete? Professional sports players get an off season tactical athletes, however, on point 24 seven three 65 no off season Greenbrae a seal or a Delta operator does not have the luxury of taking a day off. They don’t get to say, I’m just not into it today. They are constantly deploying or preparing to deploy. So why am I doing this? Right? I’m 45 years old. Um, you know, reasonably well to do. I’m mean, my kids are in high school or college. I mean like why am I doing this? And honestly what happened was, is I had told myself I wanted to be 15% body fat for my 45th birthday. So I was already on this. Like, I’m going to segue a little out of Alpha and a little more into endurance.

Speaker 3: I did the whole 30 diet for 30 days to reset my internal system and I just like watched the weight fall off. I watched it. Yeah. Right. Well, about a week into that, I saw this crossfit games thing or this, um, tactical games thing from some friends of mine who were into it. Um, notably Jeremy Moore, Don Texas and Dustin Sanchez here in Minnesota. And I seen these guys run around their plate cares. I’m like, why do you, what are you doing? You know, they show me the videos and I’m like, I’m in, right. There was no, it wasn’t even a question. So I started, I went and I bought the, you know, sand bag set up and the plate carrier. And I was like, well, what am I gonna do to work on this? So I, I looked around and spartan training, you know, the Spartan runs, you know, would be the closest thing I could find that was already formatted right.

Speaker 3: It had a lot of running, a lot of endurance. And really this game is a lot about grip strength and endurance and then some shooting and you got to shooting down the shooting. Well, I mean, you know, you have people that were better than I on a shooting. I think I generally hit what I’m shooting at at least the second time. So, um, so I was like, okay, well hell, I’m going to do this. So I was like a week into whole 30, I start doing this spartan training, right. And I kept the whole 30 going the whole first evolution. Sure. And I lost, I went from one 75 to one 55 and I think we’re sub 15 right now. What’d we find? 14 or was it 16? I can’t remember. The last I saw was 14, 14 something. I saw. I already hit that goal and I got, you know, a month and a half left to go.

Speaker 3: Right. So that I have some, I want to ask some questions about food a little later cause that’s a little concerning how fast that happened, especially in the world of endurance. Like that’s maybe a little quicker. So, um, so I, I was like, OK. So I did evolution one effectively by myself and that was, uh, four weeks of working up to, uh, uh, 5k under heavy load and a 10 k under, you know, partial load plate carrier only. What’s heavy load? Again? Heavy load is, so, um, I mean in terms of weight, yeah. I’m working at the plate carrier was, uh, I’ve got it in three evolutions, five pound plate carrier, 10 pound plate carrier, 15 pounds. Yep. Nothing happens without that on, as you might have noticed, right? Yeah. People look at you. I was some interesting facial expression, beautiful lifetime dude coming in here with the bulletproof vest on in there with a girl at the counter was like that looks kinda like a bulletproof vest and like it is.

Speaker 3: Yeah. Yeah, you’re right. You’re absolutely right. So I um, and then and then the sandbags, the full load, the short run endurance run is a 25 50 and then 75 so the goal is to be, we’ll do a five k with 75 pump bag and a 15 pound plate carrier on the, you know, the 10 days prior to the Games you said 75 and 15 correct. So it’s a 90 pound load out five K it’s unevenly loaded. If you’re also carrying a sandbag, not just on that strapped to you. Like when we used to wear those lovely porcelain plates that we had back in 2003 I think it was 45 pounds that or agreeing with you as it relates to slow shake and things. Just, I mean it’s, it’s good in terms of training your body from midline, like what I noticed in your training program and then we’ll get to was a lot of it is extremely sagittal, which is if you’re facing forward, cut your body in half from back to front or a straight line like right through the middle of your body.

Speaker 3: Just sagittal is when you’re facing forward, moving forward, moving backwards. That’s the plane that most of your stuff is in. Yes. And what I wanted to implement was more of frontal. So if you cut yourself in half from front to back, staying more laterally in that plane, right to left and then transverse more cutting your body in half from top to bottom. Some rotational stuff just so you don’t get too many imbalances. Yeah, totally. In your low back. Yup. And in your glutes. Well that’s one of the reasons I moved into the gym one day. A week two we’ll we’ll get into, yeah. So the, the first round of this, um, well first of all, any other things worried about that is when you do that workout where your cross any direction across your body, like the amount of body heat and fat burned unilateral fashion.

Speaker 3: It’s got crazy how it just, your blood just gets like hot. I mean I’ll come out and take an ice cold shower. I’m still sweating when I’m around another 2030 minutes. Unbelievable. Yeah. So the way that this thing is laid out is it’s like a five week program, week one and they’re, they’re roughly the same workouts with some changes in there. And so I took the, the Spartan thing and I just, anywhere there were dumbbells or barbells or whatever, I swapped it out with the plate. The sandbag at the three weighed options I have, which is 2050. You know, I’ve got a few but 25, 50 75 and one 25 I was the only combinations I can come up with. The adaptations you get from that are much better for you for what you’re going to be doing. Yes. Grabbing 125 pound dumbbells. Totally. Um, and so, and I started to find the, a little bit of wear and tear on the joints that I wouldn’t normally get in the gym under like a, you know, a controlled environment.

Speaker 3: You’re saying you did feel better feeling more? I’m feeling more wear and tear. Like when I’m out here, I mean literally doing my sandbag burpees right out there. Uh, and you can see it. It’s not a level ground. Nope. And I turn about 30 degrees every set, so I’m on different level, you know, I’m really dealing with it in every way, but I’m starting to like, you know, it’s like, Ooh, you know, that’s that stabilization. That’s weird. You’re gonna talk about the ankles, knees, all that stuff. Cool. Really good. So I’ll give you a quick rundown. So each week there’s four weeks of roughly the same thing. Um, no guns involved till evolution three. I did see that. Yeah. So I’m not even gonna deal with that until I get to the third evolution. Um, so it’s Monday is stability and grip carrying heavy shit. Yup.

Speaker 3: Period. Uh, Tuesday’s strength one, which is squat centric with a heavy in the, and these are all done in amwraps or 15 minute continuous, right. Um, Wednesday is my rest day, which you have got me doing PyLadies which is perfect and it’s perfect. Thursday is an endurance run. It’s a, and that that goes up. So it starts at twoK  and then goes to three k and then four k and then 5k in week four. And the endurance run isn’t necessarily a full run. It’s like a minute walk. It’s like a minute, uh, fast walk, minute run minute fast walk minute run a, they call it a range of run. I’ve been there. I bet you have. And then Fridays strength too, which is deadlifts centric. Same thing to two workouts are two big groups set massive sets and in Saturday is the long runs. We dropped the sandbag plate carrier.

Speaker 3: Only three, five, seven in the fourth week is a 10 k start to de-load your body a little bit. Yeah. Then the fifth week, um, is a download. So it’s like the plot is, will be in there. There’ll be a a probably a stability workout on Monday, maybe a light run on Thursday and then the Games is Saturday. Right. So that’s kind of the basic format of the whole thing. And then after talking to you, I switched so that basically the Thursday workout will always be in the gym and they, since they rotate through, you know, there’ll be like this week it was dead list in the gym next week, so it’d be squats. Third Week it would be stability and grip in the gym. So you’re, you’re always getting Kinda like one controlled environment today. Then I could actually check in on some weight. So that’s what I designed and I then I handed that off to you and said, okay, I’m out of my league, out of my element.

Speaker 3: But clearly not completely no. As you took a program, so you take a really shitty program, but you haven’t been doing anything. This is just hypothetical. Yeah. You haven’t been doing anything. You take a shitty program and you do it consistently for four months. Yeah. You’re going to see results, right? Correct. But you had been doing things and you changed up something. And from what I know of you, you tend to change a little quicker than most. Yeah. Cause it’s just your, that’s your personality. Totally. What’s the next thing? What’s the next thing? What’s the next, I want something new. You have a creative brain, so you’re looking for the next new thing that could change something. Chris. One, you seem to stick with a little bit longer and allow your body to get to those adaptations where you actually start to see results. And then you are all in.

Speaker 3: Well here’s, that’s from my hoe and you’re correct, but here’s, here’s the calculation that got me there. So normally like I’m into the hack, like what’s the minimum effective dose? Right. You know, and then I then, uh, I’ll compress that and then if I can sneak something in, I’ll add it. Right. So, um, but on this, I promise myself I would train this whole training all the way to this games. Just old school, steel, sand, water. That’s it. Move, move. Right. And then I’d like to Redo this like with instead of like pounding, doing a 10 K run is getting my vo Mat. If vo two Max done with like the oxygen tent and the bike, you know like sure. You know like totally hack it out. So instead of pounding for 45 minutes to an hour on my knees and everything, it’s like 25 minutes on a bike and an air controlled environment.

Speaker 3: You know like can you get the same result? Like I just want to see. Then we’ll compare the two. Sure. And then be like, okay, what really works for this, this, you know, primate. Right. That’s what it’s all about. That’s why it’s fun doing what I do because each person is completely different based on genetics, based on their injury history, based on where they, an athlete grown up. Do they have asthma, do they have, you know what I mean? There’s so many different variables that change per person. Yes. That makes it really fun almost every day almost. But to what you said before was you just promised yourself you were actually going to go through an entire program before changing earth, before looking for a hack or looking for a shortcut. And a lot of people tend to always want to look for a shortcut.

Speaker 3: Yeah. Cause most people don’t like doing what we like doing. Correct. So, yeah. The other, the other thing too with this, this whole thing was, and it was a big deal for me, is I do a lot of personal development through a company called landmark. I then they trained me and then I train their people, right? Yup. And, um, one of the things and their, their whole world is like coming from the world of being like how you be about something versus doing sure. Doing Great. But if, you know, and here’s, here’s the, so I was, I didn’t fill out until I was like 21 years old. Same with me. Right. And, um, and I was really little, I was like 120 pounds wet in high school, you know. But when I was really young, I was really small and really skinny. I mean, clearly I’m not a hard guy.

Speaker 3: I’m not a big dude. And now, um, and I got my, and I was, I was, my brother and I were the only two non-Mormon kids in our whole school district. I have nothing gets the more of these anymore. Yeah. We lived out in the mountains in Utah. I didn’t know that. Yeah. And I have nothing against that religion. I made it mean a lot of things that it didn’t mean better, but I’ve dealt with that. Right. Yeah. But I, and so I got beat up like daily. I mean, I was, I’d be standing on the corner playing in the snow and teenagers would roll around the corner of their truck and they’d get out and they’d face me down in the snow and just beat the shit out of me. I mean, it was pretty regular too, you know? And so I had it that I was small and I was weak.

Speaker 3: And then I’ve been training my ass off for the last nearly 10 years. But the brain still says you’re small and you’re weak. And so I’m like motoring through this stuff. And the reason I’m switching all the time, it’s like what’s gonna? You know how, how am I gonna prove to you I’m not small and I’m not weak? And I had no, I was totally blind to me that I was doing that and then I got at, I got that. That’s what I was doing and I just replaced that with some compassion. Sure. Now I’m out on the run and I’m not just like, fuck you, I’ll show you. I’m just like, okay, cool. You know, this is what it feels like. I’m hurting. All right, well let’s just go deal with it. And you don’t. And it’s like a whole different world. It’s made this a lot more fun and that’s what it should be.

Speaker 3: Yeah, because you’re training for something that you’re, you’re very into outside of the training aspect of it. You want to go to the tactical games and not fall on your face? No, I’m going to be [inaudible] literally fuck that. I’m going to be on, I’m going to be in the top three for master and that’s what I want. Yeah. You have this specific goal that you put out there for yourself, not just, hey, I want to see what I can do vot wise and all these things. It’s like you signed up for something and you don’t want to be weak and small and embarrass yourself and look like a total rookie in front of these people. I’m totally coming from the world of discipline and um, and compassion versus the world of like, I’ll show you I’m not smaller. So you become more introspective about what you’re doing and why you’re doing it. So it makes that last two k like more enjoyable, a more joyful versus just like, fuck you in the world.

Speaker 3: The endorphins start to be released. I mean, I don’t like running any more distance because I know what it has done in the past to my ankles, knees, hips. I fucking hate it. But you do feel really good when you’re done. Totally. Well, there’s never come those mental things that you start that first mile and you know that first mile is going to suck. Yup. By the third, fourth, fifth, whatever it is. Yep. I like that. But I just, it’s just not my thing. You know, like icing your shootings every night. I was very good at it when I had to do it. Yeah. That, but it never, I never enjoyed it. I sprinted when I ran, I didn’t run. It was good at sports, so I didn’t run. That wasn’t a distance guy. Now, now the endurance has gone personally, but I know what you’re talking about.

Speaker 3: Yeah. And looking at that last [inaudible] and enjoying it. Yeah. Totally hating the entire thing because you have something you’re actually running towards for sure. As opposed to running away from, like you said. Yeah, exactly what I was doing. And uh, the other thing too is, I want to say this as we get into this a little deeper now, is there’s nothing about this training program that is good for longevity, good for your joints, good for your body. Especially when you add 90 pounds to your smaller frame. That’s, yes, yes. 60 years old. Yeah. Yeah. So there’s nothing, there’s nothing about this that’s going to let you live longer. This is just, this is a like a, you know what, what’s physically possible for those of you who just need to get off your ass and move, just get off your ass move. Hey, take all those three k five k, seven k whatever they are, runs and walk and put them in half.

Speaker 3: Cut. Cut them in less than a half. Yeah. Like just move and then try to do better the next day and just start a good cycle every day of moving. Well we get moving and we get done with this whole momentum tactical games conversation, which is going to lead up to kind of like the middle of November. By the time we d you know, do the hotwash on the whole thing. Um, let’s do, let’s do an episode like um, cause I do these little 10 minute things on Fridays called the hive and it’s just like I don’t tell you what to do. I just point you in a direction. Sure. Try this, try breathing, try sleeping this way, try whatever. And really my philosophy for most people I know is just like don’t go to the gym. Maybe like once or twice a week tops. Just get some kettle bells around the house and every 30 minutes take a five minute break and move.

Speaker 3: And just like there’s a lot of things you can do at home and I’m a proponent of doing those. Yup. Once you know how to do them properly. Sure. That’s, and I’m totally, I’m 100% agreeing with you. Yeah. There’s a lot of stuff you can do at home that you don’t have to go to an outside source to actually execute it. Yup. Just learn how to do it properly. Yeah. And not too intensely and too often during the week when you first start out. Yeah. Cause you’re going to go balls in. Oh for sure. Balls out balls in Boston. Sherilyn and people tend to overdo it. Yeah. And you just need to ease into it for the first, I don’t know, three, four weeks. Yeah. And do something one day. See how your body adapts to it the next day. If you pushed to a 10 the first day, cause you’re really like waking up, you need to change your life.

Speaker 3: You need to do all these things and you push to attend, guess what? You can’t do the next day. Anything you can’t do shit the next day. Find what that six is. Yeah. Good. Well and keep that six for like the first three weeks. If you look at what we were designed for, it was like walking through a field picking stuff. Yeah. Maybe building a little rock wall for your, your hut or whatever, and then running really fast as a fucking tiger and then going back to the wall and like, and if you could like mix that into your day every day, the gym, the, that whole thing kind of becomes obsolete unless you have like a goal. You want to look a certain way. It’s a great accountability tool. Well, there’s some that that’s totally different subject, but yes, I forget about that because that’s one I don’t like.

Speaker 3: Well, the a word I just show up and that’s the biggest thing I tell people. Yeah. They’re paying for my accountability. Yeah. Oh, that’s interesting. Now they’re going to get way more than that. Totally. But a lot of times people will not execute anything that they plan unless they actually are being held accountable. I think that from somebody else that’s true by somebody else. That’s true. So now, once they’re there, I want them to leave feeling better than when they walked in the door. All right, so that works. All right. Well let’s dig into this a little bit. So we just kind of laid out what evolution one looked like and then a couple things we changed evolution to, we already alluded to, which is we’ve added PyLadies in and we’ve, um, we’ve done added one gym day a week instead of everything outside and in the dirt.

Speaker 3: Right. Tell me why [inaudible] um, mean, I know why. I mean, it was you personally, but many different reasons. Yeah. It’s a more of a controlled environment. Then someone would say, let’s do a restorative day doing yoga. I have nothing against yoga whatsoever. Yeah. But the basis of [inaudible] was, it was designed to get soldiers, I think it was world war one moving that had been injured. So he converted hospital beds to exercise equipment. So in springs. So He’d been on the reformer. Oh yeah, you’ve had springs. He had, you know, random, the body weight movements that he could teach people. He was in, into ballet, he was into gymnastics. He was into weight lifting early on. I think it was in the early teens to twenties yeah. He was a super early adopter and taking like yoga, eastern philosophies run around and I could be speaking out of turn, but I think it was, he started off, he had either rickets or polio or some type of disease that, you know, made him want to live longer.

Speaker 3: Like he had to figure out a way to move. So he got into breathing techniques and gymnastics and ballet and all these other crazy things. He was way ahead of his time. Yeah. So it’s more of a controlled environment. It’s not loading your body, cause you have up to 90 pounds of sand on your body while you’re running around. You have your vest on all the time. Your play carry, you’re constantly loading. Yep. Not only your body, but your neuromuscular system. So you need something that’s gonna allow you to actually de-load one day a week and focus on your breathing. So PyLadies is huge on breathing. So yeah, it’s restorative not only for your brain, but for your basketball. So that Ram keep your whole, it’s a different way of scooping out Yachty. Yeah. You’re not in that, you more connected so that when you’re describing how I am like Jim Carrey, but being able to do those things and actually have your brain connected to your body while you’re doing them, makes you focus on what you’re doing even when you’re out in that run and you feel the things that you may not have felt before.

Speaker 3: Yeah. So it gets you more connected to your body. Yeah. Really, rather than getting deeper into a stretch and jokingly someone chanting and it’s just, yeah, I like it better. I have no problem with Yoga. My issue with Yoga for me is I have a blown shoulder too. Yep. And there’s a lot of postures that um, put me in position areas, the addition or frankly if I get tired and you add heat and then you add young fit people in front of you that make you want to push harder and I know it’s about, you know what I mean? You’re not competing with anyone in piles. It’s just you and your instructor and the reformer and moving and feeling and breathing and focusing on what you’re doing. Really good. So what else then should we be looking at? Cause I, I would, I mean I can tell you if you wanted to be, to identify my biggest weakness is mobility.

Speaker 3: So when I asked you after going through the workout, just looking at it from a top view down, it was, like I said earlier, very sagittal just you’re moving forward, you’re moving back, you’re moving forward and moving forward. You move them forward to shooting forward. You’re lifting forward. Like everything is just in one plane of motion. Totally. There wasn’t a whole lot of lateral stability in the hips. It wasn’t a ton of single leg exercises. Yes. You had a stabilization portion of the workout, but we could do more. That was more of what it is more for hips and lower back spine, just hips and spine. Cool. But it was getting your glutes a little stronger, your hamstrings a little stronger just to help stabilize you with an uneven load cause you’re going to be carrying a rifle on one side. Pissed on the other magazines on this side.

Speaker 3: I mean I’ve, I’ve worn all of that so I know what it feels like. You have that load on you. Yup. Then you’re going through an obstacle course and you’re shooting and you’re running and you’re diving and you’re rolling and all the good stuff. Yeah. So I didn’t necessarily do that. Got It. So you put a series of videos together for me, right. We’ll get those shared over. Can we, do you mind if I post those on my website? Oh, absolutely. Okay. So those will also be up in the show notes or links to them or something. I’ll figure that out. But if you want to look at some of the things that Brian’s up to and get a chance to kind of meet him a little bit online before you, you know, I would encourage you, if you’re looking for a trainer to at least talk to Brian, he’s a hell of a good, good dude.

Speaker 3: So, okay, so that gets us through this evolution too. And then we’re going to do another podcast for evolution three cause my, my plan is at that point, this is my early plan, right? I’m not quite there yet. So we’re going to run this next five weeks out. We’re about, we’re almost done with week one. Um, and so the big difference right now is very similar workouts, but I’ve gone to a 10 pound plate carrier and I’m playing around with a 50 pound sand bag. So this is where I start watching my shoulder and all that kind of stuff. The assessing day after kind of things instead of just absolutely having to follow your plan, you have to start to feel yeah. And recognize how your body feels as you start to add load to your body. Yep. So well, you’d be really proud of me cause I went, I was supposed to do a run yesterday.

Speaker 3: It’s supposed to be that endurance run. I did. We did a, this massive stage. I was supposed to be three to five minutes long, one stage on Wednesday night. So I built the whole thing, just all that steel, all that crap. Right. And then, um, it was very clear. I’d overbuilt it and it was gonna be like seven to 10 minutes. Sure. So I borrowed every single guy, so I chased 25 guys, seven to 10 minutes, you’ll have to tell me what Aro and arrange officer. So I’m chasing the shooter if following the shooter with a timer. Right. So if they’re running on running. Yep. So I got, I got home and it was clear that I had overdone it done enough and I woke up in the morning and like I’ve got my aura ring and I put on my polar and like everything just all as yours, shit.

Speaker 3: Yeah. I dropped from like 70 to 50 or something like that. And uh, so I’m like, okay. So I actually took the day off. Or You read or where you, amber, was that uh, what does that put you? I don’t know what the numbers, cause they don’t h w I’ve got the, I played around with it a little bit and green is go, you can do pretty much whatever he wants to go look because of amber was kind of like, it depends on what z day move. Yeah, red is, hey dude, you need to just eat cool it out. Yeah, I look at it based on, um, the Oro ring gives me a really good readiness score and that’s based on a lot of things, not just HIV. And that’s kind of my go to the polar strap, uh, with, um, amusing daily beat HRV and there’s sweet beat and daily be HIV and to daily be. Um, it doesn’t have [inaudible]

Speaker 4: corn in here anymore. I’m gonna see if I can pull this up. [inaudible]

Speaker 3: and how long have you been doing that? I’m a long time. Yeah. So you’re, I’m pretty religious. If your heart rate variability is based on a lot of data? Well my, my heart rate vary so I’m pretty know what I’m talking about. So just like when I was on SSR eyes, um, and I was new to training, my heart rate variability rarely got over 20.

Speaker 3: Really? Yeah. So I’m off all that now. Okay. This in the last and I was, I was peeking out like 28 to 30. Okay. When I was like really working my ass off and you know how hard I work at this? Yup. Got off the SSR eyes. I’m now consistently in the 70s. Yup. Which is where like somebody at my athletic level should be, you know, 70 or 80 somewhere in there it’d be gray and there are guys well over a hundred but some of that’s genetics. I don’t know, you know, so we’re only, I’m only a couple of weeks totally off those SSR eyes I had, I, I suspected it, but I had no idea. It’s like somebody took a thumb off my head. Yeah. It’s like someone was just pushing me down all day long and it was like, oh, oh, there was a thumb there. Like I had no idea if she in that video you have a nail in your head.

Speaker 3: Yeah. It was like what? You have a nail in your head. You’re like, well I don’t, I would just listen to me. I just want you to hear me. Right. I appreciate you guys sitting on the couch with his wife. Google, you’ve got a nail in your head. It’s for those of you who, who’ve got girlfriends and wives, you’ll get a kick out of it. But I um, it’s like, it’s like someone pulled the nail out for sure. You know, how long has it been? Two weeks. Completely off. I did a very long taper cause I was having some trouble getting off it. Sure. I will. I’ve never been on it. So I, I know what you’re describing. I kicked every drug known to man up until 2000 and whatever 10 years ago is right. Yeah. So they’ve got some new ones. I mean, I’ve thought about coming out of retirement, but, but up until then I’ve kicked every drug available, right.

Speaker 3: I was addicted to all of them more was my drug of choice. I would rather do the worst of those than that again than getting off ssrs that that stuff’s garbage. If anybody asks you to get on those things, unless there’s like you’re suicidal, you’re really in tough shape. If it’s just like you’re a little blue Bush up, move your ass. Yeah, I start moving, do something about it. And then if you really need them after you, you know, if you’re not exercising and you feel blue exercise, I’ve been in some dark places before post, uh, post deployment especially. Um, this is just looking back on it. But you go through some tough times and the times that I would just either go for a walk or run, which I don’t do that much, um, I’d feel totally different and I knew it cause I was in school for it.

Speaker 3: But it doesn’t matter. You start to get tired, you’re studying, you’re working all the time. The last thing you want to do is move. But those are the times you have to move. It’s an, it’s a primal, it’s situation that you put your body in and you were meant to move. We’re designed to move. So yeah, I actually, I um, this is a total tangent, but lately I’ve been looking at ’em cause I been dealing with it, this mobility thing I’ve been looking at, I ran into a podcast on rewilding your body talking about grounding and all kinds of things that, but Maura was just like, like, you know, we were designed to like, I mean this guy like, I mean I’m not nuts, right. But he’s like, well that’s by animalistic moves and things like that. He said was, is like, I mean, he got rid of the furniture in his house.

Speaker 3: They are ground livers for the most part. Right? Sure. Yeah. He’s not recommending that. But you know, the couple of things he was recommending was running barefoot. Yep. Not long distances, but learning how to run barefoot. It’s a deal of the ground and how different killings actually let your feet spread out. And then the other one was just like legit squatting like you saw me at the end of the week. I’d say when I was all warm I was squatting on those plates. I can’t quite do it my feet flat to the ground yet. But if I could that’d be a big sign that my hip mobility is opened up significantly. It always appeared that yes, you had some restrictions. Ankle Mobility wise? Yes. Just most people do because you sit more often than we move and squat. But your hips were tighter. It got better when you started doing Palazzos and then once you lost a little bit of weight and moved more often, things started to open up.

Speaker 3: Its appeared cause I saw your squat the other day and it looked, I don’t know, two or three inches deeper into a squat before you lost position. It’s so funny cause it just looked smoother. It didn’t look as uncomfortable. Your front squat was a lot more vertical with your spine. Like you just looked more comfortable while you were doing. Interesting. Let’s go in that shoulders as well. But yeah, it’s your whole body’s moving better than it was. Well, so I’m trying to incorporate some of that just a little bit of like, you know, just taking like, you know, taking a minute to get a break. Just getting down in squat and right here at my desk. Yup. And um, and just, you know, that kind of stuff just to like, um, give it a shot. I encourage people to be the crazy person in their office and lay down on the floor and stretch and move for a few minutes a day, three to four times a day.

Speaker 3: And they’re like, well, I’m never gonna do that. I’m like, who cares? Just move you. You do not want to be the aisle seat on the airplane. I have a window seat. I’m just telling you right now, I’m the fucking ass. I am like, Oh, I’m going to get up and you gotta get up. Gotta get [inaudible] doing lunges in the walkway on the plane. That crazy guy. I am. I feel so much better when I get there. Yeah. Hey, wait, what you got to do? You know, I fly two or three times a month, then it’s like I need to arrive, ready to go. It’s not like I built an extra day for like, you know, getting into it or whatever. For sure. Um, so the third back to the third evolution of this, I think what it looks like is we strip out one of those runs and then one of those days, you know, for like the whole month I’m going up to forest lake sportsmans club.

Speaker 3: Yes. Which I’d like to see one of these days. We keep talking about it and then it for sure. Um, well my seasons, you know, my heavy season is over, so it’s way easier now. But, um, what I, I, and then w we’re talking about putting a rope in up there. We’re talking about, you know, some of those skill things. Um, and then just doing some movement and some shooting and some moving and some shooting. But, um, I think I can pick that up with a few weeks of training. Are you talking about in terms of climbing a rope or any type of skills that may, there’s those skills. I got to deal with. And so that’s kind of like definitely a skill. Yeah. It’s a skill. Can Muscle your way through one round and then it ain’t going to be very pretty after that. No. So maybe I can talk you into, meet me over at Chanhassen one day and you show me how to use those robes.

Speaker 3: I get it. You, it’s actually pretty easy. Yeah. Cause I’ve got the strength and that’s more legs than it is on the bottom. I’m super light so it shouldn’t be those help. Um, but then when we go out to the, and then, and the third evolution is when I’ll just spend one day a week, probably three, four hours at the range doing the puke fest and the shooting instead of doing [inaudible] and getting your heart rate back down to be actually shoot. Totally. Yeah. And then we’ll really know who or at, Yup. Cause I won’t know until I’ve got to do something fine motor skill. Um, that, but that’s kind of the plan. Oh, remind me again, is it November, November 3rd? We’re out again. Florida. Oh, nevermind. I was gonna say it shouldn’t be cold. It’s definitely not going to be cold cold for people from the south.

Speaker 3: You have I been, I remember now you’ve told me that I’m praying for it being cold down there. 58, I’ll be like, it’s 50 degrees and I’m just fine. Everyone else was like, Oh God, I got a tee shirt on. My pants were loaded, my shirt. All right. So that’s kind of the overview of that. And then, um, just we’ll quick, we’ve got a little time. Um, I wanted to get into this sort of like diet and supplements just a little bit. So, um, diet right now I’ll just describe like a normal day and then I want to, I want, I’m literally going to listen and actually do what you say right now. Yeah. And this is, this is just my perspective. I mean we’ve talked about this. No, totally. I don’t have a degree in, in dietetics. I am not a nutritionist, but if someone is much like me in terms of their, their background and what they’re doing for their training, and we have conversations that were a lot of like, Yup. Yes. I can give you a ton of information. Well, I’m coming, I’m asking this from this perspective. Yes. I’m losing weight too fast. Yep. Okay. I can help you with that. Yeah. So, and, and the caveat is I liked the way I look. So there’s this mix. All right. So I get up, I don’t, I get up at six. I do my thing in the morning, I have coffee and then around 10, I have a, uh, it’s something I can write down. Yeah.

Speaker 4: Uh, probably book.

Speaker 3: Just a, just a sheet. Yeah. Alright. Let me, my memory is good, but it’s been a long night, so, so I get up, I stay fasted totally in tilt a 10 [inaudible] then I have a bulletproof coffee, which is, you know, you know what that is. Yep. So for those of you don’t know, it’s butter, MCT oil. I’m a get you going in the morning. Yeah. And that really only everything, it’s everything in it. It’s in theory, doesn’t break your fast and it does, but it doesn’t break it. If you’re being really, really strict and picky about it. Yes, it does. Yeah. But so does the coffee. Technically there’s five calories. So then at 11, I had a shake and my shake is may, it’s got it’s spinach and um, wild blueberries, coconut milk about a cup. Um, hemp hearts, Chia seeds.

Speaker 4: CACAU. Yep.

Speaker 3: And a little bit of Stevia. If I’m feeling spicy, I’m not a big fan of it. Just flavor. Like it’s, it’s fine. Yeah. It was a little sweetness. Yeah. Yeah. I’m just not a fan of it. Oh, I love nothing. Nothing negative. It’s just personal preference flavor. I found out on the whole 30 that I am not, I do not handle sugar mentally. No. It’s likely it, it, it GI my, my metabolism speeds up. Sure. And like it just, I don’t feel good. Yup. That’s, that’ll feel dizzy spells and things like that. Totally. Okay. I just don’t feel good. Yeah. So I’m just off it. Yeah, completely. For sure. Um, and then, um, around one, I have my first meal of the day, like big meal, which is usually like four eggs and a sweet potato and butter and then workouts at three or four, somewhere in there and then come back from that have a large meal of meat and vegetables.

Speaker 3: And then that’s what I was doing. And then, but that’s not even 2000 calories. That is what we discussed the other day. Yeah. So if you’re continuing to lose weight, yeah. You had at first it was good cause you were trying to lose weight so you could move. Yes. Better, quicker. Your, your body’s lighter so you can move faster. Right? But now we need to work on relative strength, so not necessarily put a lot of weight back on and put lean muscle mass back on. So what I started to look at your macro nutrients, that’s the easiest way to do it. Might be you’re not getting enough protein. Right now I’m running 50% fat, 25% protein, 25% carbs. Okay. Adjustments. You can just slowly tweak. Just bring the fat down a little bit and up your protein and see how your body adapts to that. Okay. And then the fast, the easiest one to change, right?

Speaker 3: It’s a handful of nuts here. There is this super easiest thing to change. I have enough carbs are too, but I have enough. I mean I could go from two tablespoons to one tablespoon of butter twice a day and that would be a significant, and this is speaking from my experience, like that was always the easiest thing for me to change and I’m not huge on tracking my calories. You’re tracking my macros. But if you’re losing muscle mass, yeah, you’re probably not eating enough protein. Okay. Because of the basis of keeping lean muscle mass on your body. Yes. You need carbohydrates for glycogen storage and to bring your glycogen source backup. Yup. Yes. You need fat to say she had hunger and stabilize blood sugar. That’s 25% of 2000 is a one gram per pound of body weight in in carbs. So up at a 1.3 okay.

Speaker 3: Like see what happens is just two small increases. So your caloric intake doesn’t skyrocket cause you’re going to be eating more. Yup. So, okay. You have to, this is good. No, I’m, I’m asked cause I’m just [inaudible] see what happened. I’m struggling. Okay. So we talked about the other day, especially on your lifting days. Maybe you up your carb and up your protein, you can drop your fat down a little. So we’ll see how that goes. I’ve got an option. What I’ve been doing on the lifting days this last week is I added a two scoops of a way, casein protein at the end of the day at eight o’clock at night. Sure. It doesn’t seem to be messing with me while I’m sleeping on digestion and it’s got some carb in it. And um, and then I’ve been looking card powder, like carbon. It’s actually got like seven grams of carbs. Okay. Yeah. And then, um, and I don’t know where it comes from.

Speaker 3: Whatever. It’s probably from the sugar. Yeah. Like that. Yeah. But, um, then, um, and then using MCT oil to balance out the fats to give them the macros I’m looking for. That’s how I’ve been handling it this week. We’ll see how that goes. But that’s kind of what I’m doing. It also adds about 300 calories for the day. So based on my weight and everything and the amount I’m working out, it says I need to be around 2,500 to 2,600 a day. And I’m [inaudible] you’re falling short. I am. I’m, but that puts me at about 25 so, oh, doing that, shake that shake as what is what puts me over. Okay. So, um, well I’m, I’m actually based on about a 2100 calorie diet if I wasn’t working out plus whatever and burning that day, which like today, fuck estimate is a, I don’t have an estimate I got, is this, but is this during exercise or is this, this is in addition.

Speaker 3: So like my 22 calories, my 2100 calories is, um, is base. Yup. And then today I’ve got to add 558 cause my workout, 558 calories. Okay, got it. So now, so that puts me at, you know, seven 58 for the day. That means there’s no way to get out without some sort of a fake shake cause I can’t eat anymore and I’m eating right now. I mean I don’t, in terms of comfort. Yeah. You feel like you need to stand to have your last meal kind of thing. Yeah. Well I just feel horrible and I’ve been, I’ve been there, I mean if I eat till I’m satiated it’s about 1800 calories. Now was that feeling of say she like energy wise, like your good energy or you mean physically physically feel full animes Dan and I’ve got enough energy for the day. But if you’re losing muscle mass, well that’s what we’re not totally clear on.

Speaker 3: So you’ve got to start tracking that. So that one, that Thursday, you just did that recently. So I think what I’m going to do is every Thursday that I’m at the gym, I’ll do the Bod pod thing at the gym and we’ll actually look like, are we losing, you know, and try to get as close to the same process during your day prior to coming in. So if you had a meal and you know exactly what it was, and then around the same time do the same thing. So the variables are the same. Well, the only variable in my eating right now is the, um, the evening meal. I’m just saying when you come in to do your test, the best thing you could possibly do is come in fasted and not water for three hours just so it’s always the same. Okay. Because if you had a meal an hour prior to, you’re going to throw your results off.

Speaker 3: So just if you come in early in the morning, fasted before you have your, I’ll come in tomorrow 11:00 AM yeah. I’ll give you plenty of time to come in tomorrow morning and get a fasted reading and then just make sure you do it fast. I’ve got a thing in here that sorta does it, but it’s, I mean it’s like, yeah, the inbody is a lot more accurate, more accurate. So for sure. And then I’ll do a dexa free plug for inbody. Yeah. And Buddy. All right, cool. And then supplement wise on top of that, um, and this was one of the, so I’ve got, I’ve been using this um, own, it’s, you know, Joe Rogan’s thing, no one by name haven’t researched. Yeah. So this is total human and basically what it is, is a wrap up of all their, all of their primary stuff, brain body, uh, chlorella, Spirulina, Krill oil, a lot of a shroom tech endurance, like all their shit.

Speaker 3: Right. You take it in two packs a day. The problem with this is it’s $140 a month [inaudible] so I’m probably gonna bail on this after this month and then try to get it from food sources. Yeah. Cause my, I mean you heard it was a lot of, what is there neuro tropics in there too? There’s about, there’s should be trophics yeah, yeah. There’s Alpha brain here and few other things. So I’m in there sleep remedy the Melatonin. So I’m going to bail on this. After this course, would you recommend just a basic cause? Like let’s just use lifetime for example. They’ve got a multi-day wonderful multi-vitamin. Honestly, it’s only if I, if I were to just say all your, um, who thorn will be that so many in the past. Okay. I think we’re in house now. Okay. Don’t quote me on that. So we going to get pissed at me.

Speaker 3: I’m sure. Thorne’s testing. It’s still there. Like the only one that we’ve had very reputable sources outside. Like we have wonderful nutritional products. Oh I love this step. Would you use a third party tested? Like what is the rhythm? The label is in it. A third party test is thorn. I’m clear on that. Yes. So are doing, that’s why I mean I don’t remember if it was actually producing them. They used to be thorn. No one was for a long time. And for those of you who are listening to this going like what the fuck are they talking about? Florida is one of, there’s a lot of people and a lot of weird places that stuff. A lot of shit and pills. Thorn. If you see Thorne tested, t, h, O, r, n, e. Yeah. Or you see that it’s made by Thorne. You can pretty much bank on it being good.

Speaker 3: Yup. Look for the GP seal at least saying what’s on there. There should be as a GMPs. Yeah, there’s a green, it looks like almost like a organic foods stamp. I think it’s GMP. Anyway, NPC, you want to look for that on all your stuff, but so I’m going to drop the total human this month and just see how it goes and see how it goes. Sure. Um, I’m, I’m getting a lot of, you know, mixing up a lot of good vege and different colors and all that stuff in there. So I should be good on the food. But would you do the performance version of their, their multivitamin or just do the regular daily one? Um, I would start with the performance. Okay. All right. Cool. For what you’re doing, especially, yeah. I take a massive dose of d in the morning. Good. I don’t, I don’t know.

Speaker 3: Was that, did you do that after getting your d tested or, okay. They recommended 5,000 units of d. Um, and that’s what this is. Well, judging by your complexion, you don’t go in the sun too often. Spend a shit ton of time in the sun, Bro. I just, I, my farmer’s parish that I was telling you, we close out the match Wednesday, it’s Thursday at one 56 and I’m almost lost my farmer’s tack to your shirt. No, I mean you can, you can tell the time of year because I have the freckles are on the underside of my arm as well as the outer side of my aren’t all from shooting. It’s off of shooting. Oh God. So I mean up yet in