Where Does Lifting & Nutrition Fit into your Lifestyle? | ETP#34

[aaron_straker]: 0:25

I'm actually going to put my phone on airlane mode first when it vibrates in my pocket,

[bryan_boorstein]: 0:30

Yeah,

[aaron_straker]: 0:30

trying to think stuff. Okay, Here you go. What's of guys, Happy Tuesday. Welcome back to another episode of each train. Prosper today is Bri myself. We' going to get into some things covering the end of Brian's diet. A little bit of a follow up on the end of our Ab training experiment, some strength cycle design, and then move into a little bit of more psychological stance In questions around training and nutrition and how it may fit currently into your lifestyle. Different phases you may find yourself in and how the paces of life will have you kind of fluctuating between these. But before we get into this Bri, what's the latest?

[bryan_boorstein]: 1:09

love the way you frame. That's going to be awesepisode'. excited to talk about? Oh, what is the latest? Uh, life is finally back to Uh to sanity. Kim's crazy week of work is done. Our nanny is back in action. She showed up yesterday. covet scare over. Bryceon, started school again today. Um, I have my structure back. I have my freedom. I can take a walk without worrying that the world is going to catch on fire. And by the world, I mean my house, because the world actually is on fire. Unfortunately, um, so yeah, everything is good here. I, uh, had two sessions, did hams, uh, two days ago, and then did my upper body compound day yesterday. so I'm enjoying a uh, much needed rest day today, and uh, then back to another two days of training. And for would we move. I am, uh, twenty six days away from the end of my diet and I know we'll be talking about that as we get going to. So, uh, what is going on with you? How is Deload? We? do you feel better?

[aaron_straker]: 2:16

Yes and no and I kind of get into. Why? So on last episode we talked about how I was feeling like just my joints were aching. you know, heading the weekend into the last episode. Um, and then I was like exhausted Right and then I got like eleven hours of sleep almost Um. Monday, not going into Tuesday, and then what happened is like three nights in a row. Tuesday, Wednesday, Thursday, wide awake at three a M. and that is like the wholellmk sign of elevated quarz all levels. Um. And what was really

[bryan_boorstein]: 2:46

Mhmm,

[aaron_straker]: 2:47

interesting? So you know I've my Ive my check in every. I check it on Thursdays with my coach. I reported this and I'm like what's really interesting is like I'm exhibiting these very high quart as all signals or s symptoms. you know. Um, but I don't feel like that's stressed out like I'm I'm in control of a lot of things right on dont wifeive. don't family. Don't have kids. you know, I live a pretty cool life. I don't feel very stressed. And what we kind of was just like my training had caught up to me. You know, I was coming off that long diet and I still trained very very hard throughout it 'cause everything was progressing. Um, and now, even though I'm not you know, back at maintenance, Seattle, but I'm working way up. you know. calories are still are now significantly higher. It kinda just caught up to me and that is, I'm sure in different people it may manifest in a few different, you know places first. But the first place for me was my joints, Um. and then the second was energy levels, and then the third and that big, kind of like I call like a nail in the coffin, but the icing on the cake was waking up at three a M, like wide

[bryan_boorstein]: 3:46

Mhm,

[aaron_straker]: 3:47

awake, ready to start the day, But then the problem is like by like eleven I'd be dragging ass type of deal. Um, so he's like? Okay, Here's what we're goingnna. Do you know'll pull and we're goingnna runner. pull back training to like three to four r. I r. like no intensity techniques like very straightforward. And then I ended up like taking two days off this weekend. Um, taking some adapt ins in the evening before Bad, hot shower before bed. You know, Phone down at like eight thirty, Uh, reading, um, blue blockers on all that sort of thing, and I've been sleeping really really good the past couple of nights. So that was the the good part of it and then the. I don't want to call it Not too good. But then the other side of it was we had family in town this weekend. And what that meant? It was like longer days doing different things, you know, meals out. and I just don't do well with it And it's something I think it has to do with a little bit of like my schedule as well in like my routine, my routineness. But man, even just of like two days right we had. I'm trying to think we went out like Th or Friday night had a meal out. Um. S. so three meals out, right, three, uh three like basically one per day and I'll always like, kind of kind of uh, Fingle the menu to be like what I want. so I was like ass. Hey, no butter on this, please. sauce on the side sort of thing, but just by like not having control those food sources and eating at different times, it just impacts me like digestion was

[bryan_boorstein]: 5:10

Mhm,

[aaron_straker]: 5:11

off bow movements. Um was off more more like backed up than anything you know. And that just kind of makes you feel strange where you're like full all day type of deal. Um, but I was still kind of like hungry 'cause I was only eating like three times per day and I'm someone who eats like on the verge of six normally. And then my weight was just climbing like day ho, day over day and it peaked at like one, ninety five, point like seven or something like that. Um yesterday, um,

[bryan_boorstein]: 5:40

Yeah, that's rare because you had only been gaining like

[aaron_straker]: 5:43

M.

[bryan_boorstein]: 5:43

a pound in four weeks or something prior to that

[aaron_straker]: 5:45

yeah, marginal, still sitting in the like, the mid mid one, ninety ones, low, one ninety two, and it like jumped like three pounds over like a forty eight hour period. Um. And then today it was back down and in like the one ninety three. So by the time I check in again on Thursday, I'm fairly certain it'll be back down in the one, ninety ones, uh, to high one, ninety ones, the low one ninety two. But it's just really interesting how a little bit of the schedule change or just removing control of food sources can,

[bryan_boorstein]: 6:10

Mhm.

[aaron_straker]: 6:11

it will impact me and then, coupled with coming off the stress and stuff, too, but I mean that's been my last you know week. Ah, so not. I wouldn't say it was. it's It's necessarily bad. but it wasn't great. Just something different. Um, and the one thing that I thought, the one last part I will out on that I want to wrap up on is it's V. very hard coaching yourself through some of these things. And that's why some of the things that I really love about having a coach and I always recommend people if you're if you're interested in like going down this whole whatever herb space with higher coach. Because I'm I'm very well aware of all these high cores, all symptoms and signals I spotted to my clients regularly. I can objectively provide them instruction on it. It's hard to do yourself because you are emotionally invested and even though I was, I'm probably was presenting all these clear, s. high high stress, high quad Asal symptoms or signals. It would. I do not think if I was coaching myself, I would have made the Deload call and pulled everything back because it's we like to think that we are special for some reason,

[bryan_boorstein]: 7:14

Mhm, Mhm,

[aaron_straker]: 7:15

and in the reality of it, it's it's good to have that check every once in a while that I am in fact, very average, just like everyone else.

[bryan_boorstein]: 7:25

Yeah, do you. so I'm guessing the answer to this is is probably yes, because of the way that your coach handled it and took your rar down and said No intensity techniques, The Meadows program, and the intensity of that program is potentially a catalyst for what sent you into that.

[aaron_straker]: 7:44

agreed. Yeah,

[bryan_boorstein]: 7:46

got.

[aaron_straker]: 7:47

yeah, it. and it could have been just kind of poor timing. You know, I started it when I was still objectively in a calorie deficit. Granted reversing out, but still in a deficit. Um, and then, coupled with just doing it at the end of a long, long deting period, so I could have just been something ramped up, you know, a couple of weeks faster than it

[bryan_boorstein]: 8:07

Yeah, yeah,

[aaron_straker]: 8:07

may have. Or maybe if I didn't do that and was still sticking to my traditional Leo non intensity technique program, the calories would have gotten to a point where it would have kind of broke. even, type of thing. Um, but a lot of that's all you know. pretty much speculation. but yeah you're I think you're pretty accurate there.

[bryan_boorstein]: 8:22

gotcha might be worth revisiting it. then, at some point down the road when you're in a more like steady surplus,

[aaron_straker]: 8:28

Yeah,

[bryan_boorstein]: 8:30

interesting cool. I like that. Um. well, let's see. Um. my. Oh, yeah, Ab Ab training. We just finished our Ab training So uh

[aaron_straker]: 8:40

I, I wanted to interject too quick. I, it

[bryan_boorstein]: 8:42

yeah,

[aaron_straker]: 8:42

took me because when I, when I started I couldn't find the Ab wheel and I was like trying to find suitable replacements and stuff, so I probably have about two extra weeks until I would say have solid eight weeks of training it. But I just want to kind of add that one there.

[bryan_boorstein]: 8:58

okay, cool. So you're not done with your Ab training experiment yet? Uh,

[aaron_straker]: 9:01

I would would have had not quite half ass, but like three quarter as it. if I stopped now,

[bryan_boorstein]: 9:07

yeah, yeah, no,

[aaron_straker]: 9:09

I suppose,

[bryan_boorstein]: 9:09

totally so yeah, I just posted about mine yesterday and originally like I am, I am still underwhelmed with the results. I, I think that the pictures don't show much, but I think that there's a couple extenuating circumstances that need to be talked about in regards to to my situation, So first off is that I'm in a deficit. Um. this is something that I didn't really think about. Maybe just because it's Aps, like I, because Abs are accentuated by being leaner and all the other confounding factors. I just wasn't in my brain, thinking of the abs as just a muscle group. They were like this special thing right, so in my mind I didn't think that of course I'm not going to build abs in a deficit because I'm in deficit. I'm not building muscle. The other side of that coin. Of course is that I had not been training them. If I hadn't been training my back for months and months and months leading up to it, despite the fact that I was in a deficit, I would still build back some of my back muscle by beginning to train back again, so I don't think that that argument is is quite as strong as I did when people first started making it on my post. like three or four different people commented that that I was in a deficit, I wasn't going to budtlettera, et cetera. After thinking about it, I came to that conclusion and realized that it is true, but it's also true that an untrained muscle has muscle memory and therefore should regain strength and size uh, regardless of whether you're in a deficit, So with that in mind I still am underwhelmed with the results. I don't think that my abs really changed much for the positive, especially when you consider that I lost six pounds of body weight along the way. I went from a hundred and ninety one pounds to a hundred and eighty five pounds Between the pictures and Um, you can tell for sure that there's more definition in the lower abs. like, Uh, like the transverse type Ab area, the ones that below the belly button, but that is not in my mind a factor of having larger Ab muscles. It's a factor of being leaner and showing the cuts more effectively.

[aaron_straker]: 11:18

especially in that specific region.

[bryan_boorstein]: 11:21

Yeah, for sure, Um, like I have Ab veins now down there, which I didn't have before, so there's clearly less body out there, and uh, so overall, I think I'm probably going to continue training them, but not on any sort of regular structure. I'm not going to probably do them twice a week. I think like I train legs twice a week, and I'll probably do them on one of the leg days, Like I'll throw in like two sets on one of the leg days or something like that, Um, I, I, still. I still am underwhelmed by it to the point that I. I would say that if you are a like recreational fitnesser and you naturally have decent abs, you probably don't need to train them for for for the benefits that you're looking to achieve aesthetically. If you're trying to stand on stage and you're really trying to optimize everything, then you probably should train them a little bit and treat them like a regular muscle group, Um, that's at least the conclusion that I've come to right now. I am goingnna continue training them. I may run this experiment again when I'm not in a deficit, which would probably require me to stop training them for a few months prior, and then maybe start again which I'm totally with. I'll take one for the team and not cha. as. but Um, it was definitely an interesting experiment. I'm glad that it forced me outside of my comfort. zone. It forced me to do something that I wouldn't have done. Otherwise. It also kind of made me do calves, because I would just like to set abs and do a set of calbs, and any time I did one, I would always do the other. so that was actually kind of like a nice, unexpected positive as well, And that's kind of the end of my story.

[aaron_straker]: 13:01

I. I do not. I don't feel confident in either direction as of yet. Um, we'll see. I said. I have about like two two more weeks. I'm going to take the same pictures that I did before. Fortunately for me, my weight will be right around the same. I just double

[bryan_boorstein]: 13:17

Yeah,

[aaron_straker]: 13:18

checked it before I was one. ninety, two point seven. On that day I feel very confident I will be within a few tenths of that pound when I have

[bryan_boorstein]: 13:26

awesome,

[aaron_straker]: 13:26

my other one, So will be a little bit of a closer, Kind of wonder on there, Um, we'll see. I. I will add that I have found I don't want to say like a pleasure in training them, but it's not nearly as miserable as it used to be. Um, and I think because I've I found like a happy medium, So W, for me, the weighted cable crunch has been something that I never real. I just never learned how to do it properly, so now it's like I'm in that that kind of like Newbie, you know, gain phase where I'm like learning how to perform a movement properly and I am getting enjoyment out of that like I'll record myself. I'm like Oh hey, these look better. I'm feeling it. you know, Um more than before, and that brings some sort of enjoyment just

[bryan_boorstein]: 14:16

Mhm,

[aaron_straker]: 14:17

in terms of like movement mastery, type of deal, Um, The Abels I like doing. I think it's a. It's a. It's an easy design for me. I have a length and overload one. I have a shortened overload one. I'll do like one on one dayg, one and the other I do about two sets. Make 'em both really hard. and they take me four minutes. Type of deal.

[bryan_boorstein]: 14:34

yeah,

[aaron_straker]: 14:34

Um, and I feel like I, I do feel a little bit better about like checking that box right, and it is something that I think I will continue to do. Uh, probably at least through the end of the year just to see. Um. And what was what I would say was the real? The thing that's leading me to that is I have gotten to be about. I feel confidently saying, I'm probably the leanest I've ever been since. I've been like you know, in my twenties, or whatever you know. when you're like a kid playing sports and stuff like that

[bryan_boorstein]: 15:03

right,

[aaron_straker]: 15:03

doesn't really count. Um, I was underwhelmed at what my abs look like, and like say, I have veins in them and stuff like that over them. but they, just, in terms of that, they don't look very good, and I think that they have looked better in the past when I was less lean. but then again, we were doing a lot more overhead type bracing lifting. You know, Mo, moving more heavier loads, compound lifting type of deal is wearing a belt for squats, deathlifts, clean sort of thing. So I was training them. You know,

[bryan_boorstein]: 15:32

Mhm,

[aaron_straker]: 15:32

indirectly, they were getting much more volume. Um, so it is. It has been an interesting, uh, little bit of eye opening thing for me, but to wrap up I can't confidently say whether I think it is you know, objectively going to be better or worse, Um right now,

[bryan_boorstein]: 15:51

cool. No, I like that you're going to finish it out and then we'll see how goes,

[aaron_straker]: 15:54

No,

[bryan_boorstein]: 15:55

and then you'll the pictures, and you'll be the same body weight, so it is a much, a much more tangible and fair comparison.

[aaron_straker]: 15:59

Mhm.

[bryan_boorstein]: 16:03

so I, uh, let's see, I am a hundred and eighty four point four pounds today, which is the lowest number of the diet so far, and it has been a crazy descent since I basically put a deadline on on my diet. It's just been wild, so like last last pisode, So it was a week ago from today I was a hundred and eighty five point six, so I'm really only one point two pounds down from that, but the day before that, so eight days ago I was a hundred and eighty eight pounds, so I'm like three point six pounds below where I was eight days ago. Um, and all of it happened has happened while. by reducing my steps and I've been eating a higher number of like average calories right. so, Um, I had a couple bad days in Brecken Ridge that we talked about last week where I had like three thousand or thirty one hundred calories and then I had one like pretty good day at like twenty five hundred, twenty six hundred, And then since then I came back and I had one low day. I had like a a two thousand or a nineteen hundred calorie day because I just wasn't hungry after all of the food that I ate at Brecknridge, so I just listened to my body. I had a low day. All good. That low day is what sparked the drop to one eighty five point six last week From one eighty eight. So I had this one low day. It dumped like two and a half pounds of glychrogen, and I was one eighty five point six, and then, since that point I've been averaging twenty six hundred calories. Uh, this past week basically and I'm now down another one point two pounds from that. So it's it's all like very interesting to me and I'm not a hundred percent sure to think about it, because throughout the diet I've always felt like I saw changes on the scale represented based on what I did the prior day, so like I eat more food, I have thirty one hundred calories. Oh shit, you know, there's more glycogen. blah, blah blah. The scale goes up and wait, and then in a day or two later it kind of comes down again and everything's back to normal Now. I'm starting to wonder if what I'm seeing is some sort of weird delay where I'm not seeing things represented the day after, but I'm seeing them. Four five, six days later, like I have this whole week now where I've been eating twenty six hundred calories, which should be too many calories. like. based on where I know about my metabolism in my activity level, Twenty six hundred calories should not cause me to lose weight, and yet every single day it's going down point four than another point four than another point four. And it just keeps going down, so I'm wondering if like a few days from now I'm going to be like oop scales at one eighty seven again. and like now suddenly I'm five pounds from my goal because there' this weird delay effect that started happening and whether you've heard of anything like this, whether this is real and I just making this up Well, Any thoughts on it,

[aaron_straker]: 18:53

Of course, so my thought, and I've I've wanted to bring this up in prior episodes, but I kind of just didn't um in terms like when oftenimes I find that when you're speaking about this, you' very very, very overimlifying everything in when you're saying like well, I had eighteen hundred calories this day, so that dropped two and a half pounds of glycogen off. It's not that simple. especially if you ran that math. If you were to run the math on two and a half pounds, how much Um corbs come from klycoogen? How much water that polls right, Three

[bryan_boorstein]: 19:30

Mhm,

[aaron_straker]: 19:30

grams per three grarams of water per each gram of a muscle Wagag, and you'd have

[bryan_boorstein]: 19:34

right,

[aaron_straker]: 19:34

to have like a massive, massive, massive swings in carbohydrate In order to do this, there's more factors at play Um sodium levels, right, Uh, and sodium intake, and how that Uh is affected by a hormone called Aosterroone, with the kidneys that kind of works in cycles, so this is why something can happen like four. Days later, the

[bryan_boorstein]: 19:52

Mhm,

[aaron_straker]: 19:53

carbohydrates will move a lot faster as they er, much more quickly as something with a outotster, too. another big one. as that we kind of talk about earlier in the potcasts. Your stress levels quad is all, so these things will impact, and at this level of leanss, these will have. These will probably be your more prominent swings. So like a couple, good nights of sleep could really move the scale Um down. in a positive way. Same thing goes with a couple bad nights of sleep. the scale can really start climbing. And how, the the closer you get to like your goal. in terms of the leaner you are, the more impactful. these kind of less seemingly obvious things are uh, in the in their great examples, Like you take people in peakquak, right who load before a show. they'll load

[bryan_boorstein]: 20:41

y,

[aaron_straker]: 20:42

eight hundred grams of carbohydrate and their body weight will go down. things like this. It seemingly do not make any logical sense, but we see it. I mean, if you talk to like any competitor who's who who's been around is done a whileil. they'll have these stories where things that happen that don't seemingly make set. so people will have Um, they'll fly right, and they'll have a A. a stressful day of flying where a flight gets canceleded and these different things. and even though they get their steps in, even though they get all their meals in, 'cause they prepared them, they come in and they're up four, five pounds overnight, type of deal. So it's just um, same thing with me this weekend, right I? under eight, objectively under consumed calories 'cause I was hungry. Um, but my weight was up like three and a half pounds. I mean, I'm someone who my weight is very very stable. Um, when I'm in control, So again, the kind of what I was just looting through There's it's it would be it. I mean the the human anatomy right, The human metabolism is so so incredibly complex. The calories in calories out is like the base of the pyramid in order to build your foundations upon it. but there's levels that go up. Um. and I think it's just it's the easiest way for us to wrap our heads around it right, and to create a plan that allows us

[bryan_boorstein]: 21:54

Mhm, Mhm,

[aaron_straker]: 21:54

to be actionable. But once you get into like how lean you are and stuff, there's a lot more that's going to affect it than just your calories and calories out. Um, the last example I will use is people who do like really big, Um. The guy I've a, I' have a client who did a an ultra marathon race this weekend. Um, they will come. I. I'm expecting scales to be up in in the in the days following. You know, easily three to seven pounds or something like that inflammation stress response right from some doing something like that,

[bryan_boorstein]: 22:23

infmation, Yes,

[aaron_straker]: 22:28

and then I know, like you know, next week's checking or whatever will start to see things sliding back down into that normal. And that's we're now talking like seven, twelve, fourteen days post. So there's a lot of different moving pieces in. It's trying to like. Boil it down to like a twenty four, forty eight hour period is

[bryan_boorstein]: 22:47

Mhm, Mhm,

[aaron_straker]: 22:48

just very. It's just a little bit shortsighted from a lot of the things

[bryan_boorstein]: 22:51

Yeah,

[aaron_straker]: 22:51

that I've seen.

[bryan_boorstein]: 22:53

no, that's awesome. I love that be causecause. I do tend to think of things like really simplistically, because I'm like, How can I make sense of this in my brain without like confusing and having to add in all of these different variables that that complicate the process

[aaron_straker]: 23:05

That's all. Yeah, all does complicate

[bryan_boorstein]: 23:05

right. So I'm like Okay, Glygen in calories in calories Down, Gageing out, Um, I think my sodium is really stable day to day because since you started having me at the beginning of this diet, start actually taking sodium in the morning. Um, that I have been very, very consistent with the amount that I've been using and then I put little bits sparingly here and there on un food items as desired, but it's always just meats and veggies that I put it on. Um,

[aaron_straker]: 23:32

when you were in Breck, Andrige, How many meals out did you have

[bryan_boorstein]: 23:35

Well, every meal. Yeah, yeah, so so that's that's a huge thing too Like. That's why. one of the reasons the scale went up to one eighty eight or whatever, Probably because I was having so much sodium from from eating out and all that. Um, but but

[aaron_straker]: 23:46

that different foods? You're not used to, same like me this week. And right, I, I have foods. I don't have control over at out of a restaurant. we goes up like it is

[bryan_boorstein]: 23:53

yeah,

[aaron_straker]: 23:54

pretty much unequivocal across the board. That happens.

[bryan_boorstein]: 23:56

but I still think and I know that this is. this is simplifying it. But if I would have just kept it twenty six hundred

[aaron_straker]: 24:00

Mhm.

[bryan_boorstein]: 24:04

calories every day in Breckon Ridge, instead of going up to like a thirty two and a thirty one hundred calorie day or whatever, I couldn't, I can't go back and know this for sure, but I feel like the skill wouldn't have jumped like. maybe it would have been a pound or half a pound or something like that, but it wouldn't have been three pounds from from that time in Brecken Ridge.

[aaron_straker]: 24:20

Probably not as much. Um,

[bryan_boorstein]: 24:21

Yeah,

[aaron_straker]: 24:22

uh, The eating out is hard because it's one. It's very hard to accurately estimate how much

[bryan_boorstein]: 24:28

yes, Mhm.

[aaron_straker]: 24:29

you're actually getting right Be cause. they could say like, Oh, it's a four. you know, a four. it's a four hourunce steak. Well, it's actually like a three point seven, two ounce steak type of deal, or Oh,

[bryan_boorstein]: 24:37

Yeah,

[aaron_straker]: 24:38

it's a cup of rice. It's actually like one point three cups of rice. So like

[bryan_boorstein]: 24:41

right,

[aaron_straker]: 24:42

that part of it, the oil is right, and then

[bryan_boorstein]: 24:44

yeah,

[aaron_straker]: 24:45

different things that are in, like additives and moulsifiers, different ingredients. that. maybe you just have like a low grade a digestive intolerance, too. That cause

[bryan_boorstein]: 24:52

Mhm. Mhm.

[aaron_straker]: 24:53

inflam in their own right, So that it's just like many many variables. Um,

[bryan_boorstein]: 24:58

Yeah, I always overestimate when I go

[aaron_straker]: 25:01

that's a smart.

[bryan_boorstein]: 25:01

out, but I think that that I actually could be, it could explain things too like you could explain why the scale went up to one eighty eight just briefly, but from all those things you were saying, like the sodium and stuff like that, and then why it went back down like two and a half pounds the next day because maybe I was thinking I was having thirty two hundred calories because I was eating out of every meal as overestimating things, and maybe it really was more like twenty seven. Or twenty eight

[aaron_straker]: 25:23

Mhm.

[bryan_boorstein]: 25:23

hundred? Um, I guess you just can't really know when you eat out. So that's that's the variable.

[aaron_straker]: 25:28

It's difficult. It really really is.

[bryan_boorstein]: 25:30

Um, Yeah, well, I, uh, for whatever simple way my mind works, it's been trending down and I've been sleeping really well, which is to your point, uh, potentially a factor and I'm going to be slightly bummed. If in the next few days for no reason, it just goes back up to like one eighty seven. I'm going to be like. Oh, just a piece of my soul just got sucked out. you know,

[aaron_straker]: 25:52

I don't anticipate that happening. Well, depending on what you control. If you're still controlling

[bryan_boorstein]: 25:57

right?

[aaron_straker]: 25:57

everything like you are now there's no like you know, free meals meals out, anything like

[bryan_boorstein]: 26:02

yeah,

[aaron_straker]: 26:03

that or like a a random high day. I, A short of you having like a crazy, another stressful situation where Bryceen's out of school. You know, no nanny like those, sort of, and no

[bryan_boorstein]: 26:14

yeah, yeah,

[aaron_straker]: 26:15

outside of those I don't anticipate anything like that happening.

[bryan_boorstein]: 26:17

yeah, well, yeah, I'm I'm pretty dialled in right now, too. like. Since I made that proclamation that I was putting a deadline on it, it's just been. it's and easier to be honest like it's just kind of like this is what I'm doing. There isn't really like another option. I just need to do it and be done with it, and don't want to fuck around with like delaying it anymore. So definitely the psychological side of that, and I guess that kind of plays in, too. We can talk about my strength cycle next, nextpise, or at the end here,

[aaron_straker]: 26:43

Okay,

[bryan_boorstein]: 26:44

because I think that transitions well into the psychological consideration stuff you're talking about do when frame it up,

[aaron_straker]: 26:49

Yeah, so I've been getting Um, some dems and stuff on Ins Screm lately, and uh, questions and I can in. And what's really interesting to me is at this point, right I? we've been doing this for you know, years and stuff like that. To me. it seems like people know these things now. But and then every once in a while I get reminded that like people are you know right people are someone reaching out to me. Is where I was when I was in like year three asking me that year or three question. So I think that you know we've as a as a industry have really moved past that, but everyone comes into different spots and it. it's

[bryan_boorstein]: 27:26

Mhm,

[aaron_straker]: 27:26

It's a good reminder that every once in a while people really still need these basics and and stuff like that and understanding. So what I wanted to kind of just talk around a little bit is just psychological considerations around where training and nutrition fit into your lifestyle. Um, and uh, well', oviously use ourselves as examples and and talk about it a little bit, but I think, kind of what. I. What I want to get at is there iss these kind of like, inflated or, or these inflative perceptions or misconceptions around what is possible or even realistic, and what it takes to achieve these relative to its priority in your life. So um, for example, Ill get a message in some, like some lady, message me and she's like I'm trying to. I'm trying to go through a calorie deficit right now, but I have this like ravenous hunger. And then I like binge on all these things and I overeat and I just don't have time because I have my four kids and I'm working and I'm like whoa, whoa, lady, you have four kids. You have a full time job, right, you're hun. Like this calorie deficit is only going to objectively make your life worse. You know what I mean, and I think people don't always quite understand that, And they think that like, Oh so, and so can do it like Brian can do it. Aon can do it like. Why can't I? and for some reasons like at to to, I don't want to make it seem like we are like on this pedestal or anything like that, but we've gone through those like low paces to like, build up to where we are now where like steps one through four are effortless right like you don't have to think about. Like, Did I have enough water today? Um is my, Am, my eating vegetables. That type of thing like those things are, That's just who you are now. Type of deal right. So where you are in that relative of this? like kind of you know, fitness nutrition lifestyle, like character arc is really going to P. Depend on where that fits into your into your life. So um, what I kind of just wanted to talk around. Talk about is like Do you see or like with where where you're currently at right, or where you were at? Maybe in a different phase of your life. Like, what are the differences you kind of see Are some of the things that were realizations for you? that like Hey, in order to go and in order for me to look like this, these are things I have to like. Let go of my old life for that sort of thing, Because that's where people um, get confused or don't understand. People don't realize that like Hey, if I wa to go drinking on the weekends and eat out, for you know, lunch and dinner Friday Saturday Sunday, I'm probably not going to be ten percent body fat with abs and look like that because of that trade off between having that flexibility and that body composition that comes

[bryan_boorstein]: 30:11

Mhm, Mhm,

[aaron_straker]: 30:12

along with that, So I just want to get your thoughts around. Um, a lot of that. I just went on.

[bryan_boorstein]: 30:18

Yeah, I think in a very simple way it comes down to controlling what you can control in each period of your life. So if we look at like college, Brian, who still wanted to be jacked? that was like my mission in life was to be jacked right, and I was still as obsessed with lifting culture as as I ever was. But there were girls and beer and fried food in the cafeteria right. So these were things that. like I was in college. My my main priority in college, And I knew this going in. My main priority was to hang out with friends and have a good time. Schooling was probably like bright behind weightlifting, so like the actual education I was getting came like third after strength training. So the first part was having fun, and I knew that, so therefore my Tuesday nights, Thursday nights, Friday nights, Saturday nights, and sometimes Sunday days we're about having fun, and in those times I knew that I wasn't going to be perfect because I would be drinking and I would be having long periods of time between meals and things like that, but I knew that when I did eat that I was going to be eating a lot of protein because that was one thing that I could control, so every time there was food available, whether it. Was chicken or burgers or hot dogs or any kind of meat item? That was the first thing I was going for when I was drinking? Make sure I'm getting that protein in there, Um on the days and even the periods of day where I wasn't drinking, So if I was drinking Sunday daytime, then Sunday night was just a normal healthy meal for me. If I started drinking Tuesday night and Thursday night, while Tuesday day and Thursday day were still really good, productive days where I was going to go to the gym and I was going to eat relatively quality food and control the things that I could control within the spectrum of where my priorities lie in that period of my life As we got up into like the cross fit days, I think that the process got a little bit more streamlined where fun came less of the goal, and competing in crossfiit and excelling in crossfiit became more of. The goal, but we still had aspects of that fun side of us right like we still did go out and have beers and have gym parties and things like that, and we still did stupid things like all you can eat wings and pizza night where we just feel like trash into a sixty minute Eam the next day because we' trying to burn it off or whatever.

[aaron_straker]: 32:51

Mhm.

[bryan_boorstein]: 32:52

So so these? none of these things are like optimal in the grand scheme of the the whole vision of what we're trying to achieve as being jacked as possible. but they, they are things that force us to to be creative and to rely on the principles and the building blocks that we know are successful. so that even in times where we're not being as optimal as possible, we still creating a version of success. We're still checking the boxes. Right. What do you think of that?

[aaron_straker]: 33:26

I, I love itcause. It's it follows the, pretty much the exact same arc You know that I had gone through when in college. It was like the the lifting culture. That desire was always there. but it was within the confines of the container that I put it in. I was like I want to be Jack. I want to look good, but I also want a binge drink Thursday Friday Saturday, and not track any of my food. So within that container you can look, you know better than your average college student. but you're not going to look like that dude. To who was only drinking maybe once every couple of weeks,

[bryan_boorstein]: 33:58

Mhm,

[aaron_straker]: 33:59

understands his portions and different things. And what I really like was you brought up like. I just know, I need to eat protein right. So that was something that I thought, and a lot of people think this. But what often is a downfall to people at that is, they aren't yet aware of needing to separate protein and fat. For example, burgers, Greaty, protein source, right, Yes, there are protein and burgers. There is an enormous amount of fat in your burger. That burger is not ninety five five. it is not ninety ten. It's probably not even eighty five fifteen. It's an

[bryan_boorstein]: 34:35

eighty twenty

[aaron_straker]: 34:36

eighty twenty burger

[bryan_boorstein]: 34:37

with cheese like avocado, and

[aaron_straker]: 34:38

with cheese, and when it comes to that, probably sixty to seventy percent of the calories from that burger with cheese and avocado are going to be from fat, and you're left over with the thirty to thirty five percent of

[bryan_boorstein]: 34:51

yeah,

[aaron_straker]: 34:51

protein. So you're thinking like, Oh man, there's I'm getting great protein. Forty grarams of protein from this burger right, forty grarams protein times four. We're talking a hundred and sixty calories of protein. It's probably sixty sixty five grams of fat in that burger and you multiply nine time six, whatever

[bryan_boorstein]: 35:08

five hundred something, five and forty gallonies.

[aaron_straker]: 35:09

exactly exactly. And this is what people don't understand and that's when they come back on the weekend. They're up a few pounds. They're like watery. They don't look good. and like there's these. It's just you don't know what you don't you know know yet, and one of the w with with my clientele, one of the first things that allll teach in this, like the the The de economyomy, between objectivity and subjectivity, Right, And what I mean by that is like you have that crazy ant that's like Oh fruit. that's sugar. You shouldn't have fruit. Fruit's bad for you, and then I'm like. Okay, So this is the example, but objectively like you can have two hundred grams of strawberries for eleven grams of carbohydrate. Or there's tons of micro Newu training under nutrient dens, like Stop fucking listening to your aunt. You know what I mean, So objectively. strawberries are a fantastic option for pretty much everyone across the board. unless you have a food allergy to strawberries.

[bryan_boorstein]: 36:01

Mhm.

[aaron_straker]: 36:02

Um, and it's you know going through that that phase and just understanding these things. Those are like those kind of tied, Chft type things, Um, and understanding that like where you're at, irrespective to where you want to be, and this is what I kind of want to get into next generally requires letting go of some older aspects of your life. Now, Maybe those paces of life naturally take them. take you through them. For example, girls in beer aren't as as enticing now as they once were, and that makes things like adhering to your calorie deficit easier, because you don't have these like desires anymore type of deal. and also, the longer you go, the more information and knowledge you gain along the way, which helps you make some of those decisions. Um, go ahead

[bryan_boorstein]: 36:55

No, I was just going to say life. life is not quite as uh, exciting and unpredictable without girls and beer.

[aaron_straker]: 37:03

E. unpredictable. Yes, I would. A. I would agree with that, um, uh, I don't know. depending on I think it, as your values change, you know, and your desires change that kind of shifts. Um,

[bryan_boorstein]: 37:12

Yeah, for sure, being faceious clearly, like being married and having kids is is is the tits. I'm a huge fan of it.

[aaron_straker]: 37:21

yeah, yeah, and then what? I? what? I really want to talk to talk about. And and it's why it's a. It's a really great example. Um to have you Ob. Obviously to talk about it as as we move into this position, Right, you're a family man, Right, you're not Brian the beer Pon king anymore. Although you're probably still very good at beer pong, but you're Bri and the family man. However, these things you're still able to achieve this. Really, I mean, Obviously you look fantastic. You're still strong. You're basically as good as you've ever been, but you have these. You have the family now, Are you the wife? You have the kids. you of these other things, but you're still able to perform at this high level or show to optimze all these things. So I just want to see like, What are these kind of shifts that you have now that allow you to do this? So then what kind of maybe sacrifices would you say? Maybe, if any, maybe there

[bryan_boorstein]: 38:06

Mhm.

[aaron_straker]: 38:07

are none. Um, you have made that allow you to kind of have the best of both worlds.

[bryan_boorstein]: 38:13

good. First off, I think I need to mention that being in the industry makes this whole process of committing so much easier. I mean, I have like built in accountability every single day, because I post to my inteigram story and I, i force myself into these like personal objective boxes, and then I put them out publicly and tell people I am going to train Abs for eight weeks, and I am going to do this diet and I'm going to post my body weight every single day, And you know you guys are holding me

[aaron_straker]: 38:50

accountability.

[bryan_boorstein]: 38:50

accountable to achieve these goals right. So so I'm creating an accountability for myself using social media And maybe this is a a way in which others can actually do it, too. like, maybe you don't have a following on social media. But I'm sure you have some people that follow you on social media. You have some friends. You can tell them about it. I think that telling people that you're going to do something is a really really good way to actually follow through and do something. Um, and that' esentially what I'm doing online. So, so that would be my number one? Do you have anything to add to that?

[aaron_straker]: 39:24

I love that. so I think I. what? I. I don't want to lose sight of the being in the industry changes things a little bit, because I have my own thoughts around that. but saying you're doing something publicly, putting it out there completely changes everything. So

[bryan_boorstein]: 39:38

Yeah,

[aaron_straker]: 39:38

last year when I said I'm giving up alcohol for the year, right I, I put it out there, I put it publicly when we would go to parties, Right we want. I went to parties and they, I, I, I wasn't. I didn't say. Oh, I don't drink anymo or I'm not drinking tonight, I said. Oh, I'm on a. I'm on a year long goal of not drinking. And then that fostered like a conversation around it and it

[bryan_boorstein]: 39:58

Mhm,

[aaron_straker]: 39:59

always. it always came back really positively. No one was like that's fucking stupid. You're dumb. like let's drink, Everyone. There was a couple of times we like, I think next year I'm going to try that, you know, and I was like. it was very, very cool. Also, when did the cold showers right? That was

[bryan_boorstein]: 40:07

Okay, that's cool. Mhm.

[aaron_straker]: 40:12

miserable? it was

[bryan_boorstein]: 40:13

Yep,

[aaron_straker]: 40:13

absolutely miserable. But if I didn't put that out there, I maybe would have made it a week, maybe two weeks, maybe three

[bryan_boorstein]: 40:19

yeah,

[aaron_straker]: 40:20

weeks, not an entire year. especially as we went to places where it was very cold out side. It' sning and stuff like that. It changes your accountability, and because it's for a lot of us, and and I'm putting myself in this category as well, we may not have like the strongest perception or will, to um, like, follow through on things for ourselves. But when we externalize that right, and for better or for worse, to be completely honest, it just forces your level of commitment to a new level because you don't want to fail in front of other people and again for better or for worse, I'm not saying this is

[bryan_boorstein]: 40:58

Mhm. No, for sure. Yeah,

[aaron_straker]: 40:59

an objectively a positive thing. Um, but like sometimes like If I, if I set a goal right, I'm like I'm going to do this, you know, Um, whatever, and I don't tell anyone else and it's not that important to me And then I don't do it. I'm like, Oh, whatever I fucking care about anyway. But if I have to like face the people, someone's like Er, And you said you were going to do this and you didn't like why? I? That's much harder for me to own up to, so I will be miserable for an entire year. Just so I don't have to have that conversation with some random stranger on the internet.

[bryan_boorstein]: 41:29

totally

[aaron_straker]: 41:29

Um, but it kind of pu pushes you kind of towards that. So that was my kind

[bryan_boorstein]: 41:33

yeah.

[aaron_straker]: 41:33

of follow up like that, objectivity just by sharing your goals with others is fantastic.

[bryan_boorstein]: 41:40

To be honest, I think I would have struggled to do this diet for five months if I didn't put that accountability out there like there were many days where I was like at the end of the night like I literally could just go demolish every perfect food bar in whole foods right now, and no one would ever have to know about it, You know, and then like I don't do it, Because I know I'm going to have to wake up and post my weight in the morning that I'm going to have to say why the. Skial so much, I'm going to have to explain it. It's like this whole process in my head, and and at the end of the day I'm so much happier for it because I don't have the shitty food. I don't feel like trash. The next day my gut isn't all messed up. I'm still working towards a goal. I demont ed self control, and all of this is to to be thankful for the fact that there are people holding me accountable out in the internet world, So I like a hundred percent understand and

[aaron_straker]: 42:36

Sss.

[bryan_boorstein]: 42:36

empathize with the plight of the person that doesn't do that like. That's why I said like, Go tell people like it doesn't have to be people on social media that are holding you accountable. It can be your family or your friends or whatever it is. Put it on Facebook and let the one hundred and thirty friends that you have like, see it in, comment on it and be like you got a girl. Go for it. you know. Um, so so those are all kind of taxes you can take, but to kind of circle back to what you were saying about. Like what do I think I'm sacrificing at this point? Given that I have the family and everything like that, It's an interesting question because part of me wonders whether the story I tell myself that I love all of these foods. These like savoury foods and salty foods and sweet foods and baking. and and all these things that I do that force me into that kind of five low days and two high days structure. I wonder how much of that really is like what I really want versus how much of it is Is me just kind of doing that because that fits into the lifestyle better of that that my family uh lives. So like date nights are important because it's an opportunity for Himmin I to connect and get away from the kids. and we like. Really, we endear these times and we look forward to them, but I can never get out of a date night without subjectively like fourteen hundred calories like. it's just really really hard to go to a restaurant and have like a steak or a chicken breast and a starch and a veggie and not feel like. I need to count that as fourteen hundred calories. for all the reasons we discussed about not knowing what's in it and all these things. Um, so so that's one piece of like you know it would. I could have an eight hundred calorie meal that looks the exact same and have it at home. Uh, and then I know exactly what's in it and I know that it's eight hundred calories and it's probably more filling as. well. Uh, there's that piece and then there's the piece of like I find myself baking. But and my baking, because, like, I really enjoy the process of baking, or like, because my family wants to eat it. And then you know, I of course end up having like one bite of batter and then I have like a nibble off the cake, and then oh shit, another nibble off the cake. And like then, I'm in my log writing down like three boats of cookkes over Gbs, with uh twenty one corbs, you know, and I'm like, and every time I'm doing it I'm like man. I could have just not done that and like, is it because I have kids that I'm doing that, or is it something that I would be doing if I was living by myself all alone and like or living with some other brow and we were just living this like super focused bodybuilder lifestyle together. Like, maybe my, the way that I implement these things would be different, and maybe I wouldn't have these high days and these fluctuations, and and all that So so I don't exactly know the answer to the question, but I think the sacrifice is small enough that it doesn't really derail my results because I know that if I have the two high days, I just have the five low days, and in the grand scheme of things, it all kind of offsets and it all works out. Um, I don't know that the quality of the calories like that could be a small argument is like. Oh, if I'm having a few bites to cake here, and like a few bites there. and like these bad oils at the restaurant here like I could have replaced those with like higher quality calories. and at the end of the day I don't know that that has like a dramatic effect on unres. You know, we kind of know for the most part that it's calories and colors out macro nutrients, like things like that, so it might be minimal. It probably would have more effect on the way I feel and on the way I look is kind of uh, my thought process on that and then, regarding like training. There's a few times, maybe a three times a month where my training is slightly interrupted because you know Bryce and is watching the I pad in the gym while I work out, and like I have to talk to between sets instead of staying focused or I have to put my work out off a day like that's the the worst case is like. Oh, you know, this kid's sick and our nanny didn't show up. I can't work out today. I'm going to have to work out tomorrow or something like that, so small sacrifices like that, but again, I really, I struggle to believe that those types of sacrifices actually move the needle enough to like make a noticeable difference in anything right.

[aaron_straker]: 46:53

I agree, I think if we were to be like object as as objective as possible or I, I don't. I don't want to use the term objective there as realistic as possible. Let's say you're same Brian. You are right now thirty nine years old. If you didn't have wife and family, do you think you would actually look better than you do right now?

[bryan_boorstein]: 47:11

Probably not.

[aaron_straker]: 47:12

I don't think it would be noticeable. Yeah, that's

[bryan_boorstein]: 47:14

yeah,

[aaron_straker]: 47:14

kind of what I was getting at. Um. I, I'm glad you kind of felt going. Because if you were like, Yeah, I think so. I blck. Fuck, I don't know. it' Go out. Um, So I think like that's kind of what I wanted to get Like At that At there becomes this point right where it. it's It's who you are. It, like, like the training. the nutrition like that is a part of defining Brian Borsing, Right and then as you move into these new phases of life like that is part of it right. There's there's multiple aspects that make your personality and things like that. Obviously, the wife, the family, um, morals that values that sort of thing, and then things that are very important to you Right. Everyone has these sorts of things, so it's kind of how I was getting at is when it becomes important enough for you when it is a priority Somewhere on your priority list, I don't think for every. I don't think. for really anyone. it should go above like you know, white family, et cetera, but you can still make like loads and loads of progress. You can you know. Look, you can be that ninety ninth percentille of of the of the population and how you look and objectively healthy. All these things, Um, it just comes down to more so like the psychology of it and the decision making, as opposed to what people say, like time, theses of things, or I think, the the pitfalls that so many people fall into Is they not playing the long playing? Like I saw this commercial. I'm super motivated. I need it tomorrow. Like, what can I do

[bryan_boorstein]: 48:43

yeah, yeah,

[aaron_straker]: 48:44

and that motivation fades, and oh, this isn'tainable It's my genetic or like all these different things, And like you played the game for fuck in seventy two hours. you need to play it for

[bryan_boorstein]: 48:53

yep, ever.

[aaron_straker]: 48:53

like seventy two months, So I think that's kind of what I wanted to get into. And then there's one thing you briefly brought up around being in the industry in

[bryan_boorstein]: 49:05

Mhm.

[aaron_straker]: 49:05

terms of career. What I wanted to make sure. Circle back on that one to anything. you have thoughts there.

[bryan_boorstein]: 49:12

No, I mean, I think it just makes it easier. I mean it's just like it kind of goes into the accountability piece, where like my physique and the way I hold myself and the things that I do become things that kind of other people look at and maybe try to emulate, So it's not that I, I have to exist on a pedestal in any way, but the more that I can do things the right way and put out messages that that people kind of resonate with, and and see, um, see the success as a result of. I think that that then has like a little bit of a trickle down effect and can have more of a positive impact on people along the way. So if you're not in the industry, then you don't really have that kind of like, intrinsic pressure to do things a certain way, and it is easier to to to, not at times. Um, a perfect example is like the three years that I worked in corporate America before I was in the industry. I didn't care any less about about training, but the time that I would work out would be at lunchtime because it got me out of the office and the gym was really close. I would hit a forty five minute one body part like with my bro split time, so I was like Back day I'd go and I do forty five minutes a back. I'd come back to work right. but if I was busy at work and and I didn't make it, for whatever reason, I had a lunch meeting. Something like that, there was no chance I was going after work to do that workout like it was either happening at lunch or I just was going to do it the next day, because at the end of work I was going home to sit on the couch and eat food and watch sports center or a movie, And that was what I was doing, so it didn't have the same level of importance Like it was still really really important, but it wasn't that important, so I think it just becomes kind of easy if you're not in. The industry to to do things like that and make these little mini excuses that, maybe once twice three times, don't really matter, but over the course of time maybe they do it up a little bit.

[aaron_straker]: 51:14

Yeah, what I think is interesting for myself personally is I obviously spent a lot longer outside of the industry than you did. Um, I worked in software for for seven years before formally, you know full time making the jump.

[bryan_boorstein]: 51:29

Yep,

[aaron_straker]: 51:30

I was always. I always wanted to be like in, though you know what I mean. it was like I. I did the software job, but I really wanted to be in the industry type of thing,

[bryan_boorstein]: 51:38

y,

[aaron_straker]: 51:39

and that kind of I. I agree with what you said, so like when I let's say like work blew up my training and I, I couldn't go type of thing or there was these other things. It was easier for me to not make the decisions that I do now. But it was never because I didn't want to. It was like a little bit more of the circumstance, or the control was a little bit just further outside my direct, like, um, hands on type of thing. Since moving in, it's been now. this granted. this has been. Uh, probably one of the largest like psychological, Um, like realizations. I guess I should have, or I guess I should say I have lost Um through some and I being fully transparent. I can't say if this is for better or for this is just where I am now. I have lost that you know, that Erraon Straker connection to the food that Aaron Striker eats. So it's like a a personal connection. Whereas now my diet, the food that I feed myself my grocery shopping. The the different things that I try is from Aaron Straker, the nutrition coach and how

[bryan_boorstein]: 52:45

mhm, mhm,

[aaron_straker]: 52:46

this can better serve his clients to deliver a better nutrition coaching experience. So I have removed like the food that goes in my body in terms of like a personal connection to me as the person. It is me as the business type of thing. Um, It makes it much easier, right, um. However, I do anticipate at some point down the road, this causing some issue for me, for example, um, I am an out, slightly fearful and this could just these could be completely unfounded fierce. Um, just putting it out there. I am worried about when the family happens when I have a family. How I'm going to adjust to eating meals with family not being like, 'cause right now it's like if I don't fuck and want it, I'm not going to eat it and you can get pissed or whatever if you want. But like, I don't think I'm going to take that attitude into like when I have kids and they're like, But dad, I want this. you know I, and I' be like. Well, fuck you, Aaron wants. God, have chicken breass itself. Go deal with it. Um, I don't think I'm going to do that. Hopefully, uh, so I do foresee that becoming like a little bit of a an an an issue. but it has been a really big strength for me thus far, so when I kind of got my start and when I, you know, was building everything that I have now is like I always want to lead from the front. I never want to be one of the do as I say. Not as I do. coach is. I'm a do as I do because I do this and I know it fucking works type of thing. So that has been a like. a. S. a strength for me, Um, but I have lost a little bit of that like personal ident te to food a little bit. However, I, again, I, I said it briefly. I'm not sure if that's for better or for worse, because I think from an objective like pure health, like uh, you know metrics of like Um, serum labs type thing. It's probably been a net positive. I don't know how the psychologic mental aspect will fitt in with that, Um, so that has made it much easier because now I' I'm dieting, I'm not dieting for air, and I'm diting for Aaron and his client, so that we can learn better strategies when so and so run into this situation. I know exactly how to solve it because I've been there before type of deal. So that's been a big strength for me again. it may become Uh. It may present some issues in the future when I cross some sort of bridges, and as life takes me through these next paces of my characterch

[bryan_boorstein]: 55:14

mhm, Mhm,

[aaron_straker]: 55:14

type deal,

[bryan_boorstein]: 55:16

Yeah, well, I mean you, your food selections are also partially a piece of your digestion issues. I feel so I don't really see you compromising a whole ton with the family just because you're not going to want to put yourself in a position to feel like shit. Um, so I think that

[aaron_straker]: 55:34

Mhmt, That gives me. that makes that uh that. quells, that fear a little bit

[bryan_boorstein]: 55:36

you, you know you'll find a way to have your food and their food and you guys can exist in unison and you know I do the same thing with my kids, too, like throughout this diet like I don't eat what they eat every night, or I'd be having like caseeds and mac and cheese for three quarters of my meals, So so like literally, You know, I have mi like chicken and veggies and potato or rice or whatever, and then I whip up a ca of dea for them on the side. And we all have our meals and we eat together, and it is what it is, you know, So I think that you'll find a similar rhythm with yourself too.

[aaron_straker]: 56:12

for me there,

[bryan_boorstein]: 56:12

Yeah, yeah. well, I think ultimately to give other people hope too, when it comes to like, You know if I'm not in the industry and I'm just living like a normal life and I do go out and have a few drinks and I don't always hit my weight sessions or whatever, like. I really do believe that if for a really really long time you do like eighty percent across all the categories like you're your eighty percent with nutrition, your eighty percent with sleep, you're eighty percent with stress, your eighty percent with training that I think over the course of time like time, time, time decade, you're going to get ninety five plus percent of the result to the point that like you could live that lifestyle that has a lot more freedom and fun, and if your genetics are decent, you could look way way way way way better. Than people that commit one hundred percent optimality for everything for their entire life, and you could do that eighty percent of all the categories, and and look better than that person. So Um, not to say that genetics are on a pedestal and that genetics matter the most. But as long as you're checking most of the boxes, you can still look really really fantastic and still live a normal life.

[aaron_straker]: 57:18

I would agree with that. I think what we, I think, what would be co to wrap up with is what. Let's try and put some numbers around that. So for me what? What you just said? The thing that comes to mind is like body fat percentage

[bryan_boorstein]: 57:32

Mm,

[aaron_straker]: 57:33

levels mitigating. That is the hardest thing to do. I think with your, you know, if you, if you're just living your life, right you to eat on the weekends, you have a little bit more flexibility. I don't think that's probably going to impact the amount of muscle you build, maybe at some very minor, you know,

[bryan_boorstein]: 57:50

Mhm.

[aaron_straker]: 57:52

in aignificant amount. but what it would probably manifest most is you just little. You just have to carry a little bit more body

[bryan_boorstein]: 57:58

Yeah,

[aaron_straker]: 57:58

fat more regularly.

[bryan_boorstein]: 58:00

well, yeah, so I think that what that comes down to for like a realistic person is you live your life for a decade, Say, and you don't even think about your body fat more than the fact that you're eating around maintenance. So you know you, you're maybe fifteen percent body fa. up to twenty percent Aboutty five. It doesn't really matter. You're in a healthy range and you just kind of live life and you have a few drinks and you eat out and you train you. You very rarely miss sessions, but you know missing sesion ine You push him on the next day. whatever, whatever, Um, you're literally one twelve week cut away from being really impressed with what you have, so you can live ten ten years of the eighty percent lifestyle and then twelve weeks of the ninety nine percent lifestyle and you will not miss out on very much than the person that did ten years at ninety nine percent. I think it would be. it would be a lot closer than people think.

[aaron_straker]: 58:51

Striking distance is what I like to

[bryan_boorstein]: 58:53

Yeah,

[aaron_straker]: 58:53

refer. I think Yeah, from I. I was going to say for me, I think for most I would say that like thirteen to fifteen percent body fat is and I'm talking about males now for for for females.

[bryan_boorstein]: 59:06

that's still really lean though like I feel like a thirteen. Fifteen. You look at yourself and you're like I look pretty good.

[aaron_straker]: 59:10

Yeah, you. Yeah, pretty good, but I

[bryan_boorstein]: 59:11

Yeah, yeah,

[aaron_straker]: 59:11

think like you don't have to be going through like bulk cut cycles. And

[bryan_boorstein]: 59:15

no, No, you could just ha. I said fifteen to twenty

[aaron_straker]: 59:17

okay,

[bryan_boorstein]: 59:17

cause I think like for an average person who's living in corporate America and eating out on the weekends and having a few beers, thirteen

[aaron_straker]: 59:24

the

[bryan_boorstein]: 59:24

to fifteen seems pretty lean for me.

[aaron_straker]: 59:26

thir thirteen is a pretty lean. Yeah, I, you would probably need to. It needs to be a little bit more important in your life for to that, but I think that fifteen to twenty percent range of Yeah, you train your're active you. It's your health is important to you, but you want to find that balance between your lifestyle. However you define that, I think that's pretty accurate. and then yeah, I would say you are the twelve week of twelve weeks of very dedicated effort. hiring a decent coach from getting to like being like, damn, pretty fucking fantastic type of deal.

[bryan_boorstein]: 59:57

Yeah, yeah, and you basically went through nine and a half years of being able to live a very like free, enjoyable like non stressed out macro tracking life. And and then you take twelve weeks to dial it in perfectly. And as I, macro tracking life I, I, I saw

[aaron_straker]: 1:00:14

I have my own thoughts around Th on that.

[bryan_boorstein]: 1:00:14

the way you looked at that one. So I, I. I. I believe that you know I, as it pertains to me like I canno track even ten years ago, Brian, before I had fifteen years of track experience, I could have just maintained fifteen to twenty percent body fat and never thought about food beyond getting sufficient protein. And I would have been that avatar of that eighty percent person that was between fifteen and twenty per body fat and just was twelve weeks away from looking fantastic. So, I would say, the macrog being you're eating, you're eating an amount that keeps you between fifteen to twenty percent body fat. So you're not going crazy and continually gaining more body fat and you're eating a sufficient amount of protein. Call it point, eight to one point, two grams per pound of body weight regularly per day. Then you would fall into the category that I'm talking about. So at some point you have to be aware of the amount of protein you're eating and the amount of calories that you're eating. but you don't need to like, sit there and scratch out macros for eternity to to reachcycle

[aaron_straker]: 1:01:14

agreed. Yeah, I think that would just come down like pretty much the basics of your food structure, and and how it fits your life. if you're eating mostly foods that are grown harvesed, raiseed slaughtered, et cetera, Um, limiting absolute awful things for you two, maybe weekends, couple times a month. Something like that, you can do it pretty, um, subjectively to that eighty percent, very well

[bryan_boorstein]: 1:01:39

Y.

[aaron_straker]: 1:01:40

cool. Anything else you would add to this one? Brian,

[bryan_boorstein]: 1:01:43

No, I think that was productive.

[aaron_straker]: 1:01:44

cool and I think it's a really cool conversation. Um, again, the law. I've been getting a a handful of messages about it, so I thought it would be really sweet to talk about long format, especially now that we've gone through some of the different phases of our character arcs. Uh, Brian a little bit ahead of me, but now I have uh, a little bit of a framework to follow which I'm excited for So cool as always, Guys. thank you for tuning in. Brian and I will talk to you next week later.