August 6, 2025 • 53 mins
Unlike some powerlifters who turn to bodybuilding, Riley always knew it was something he wanted to do. Other goals and priorities simply got in the way. When the opportunity came to leave construction work and retail management for personal training, he jumped in with both feet. Riley is our head trainer at Third Street Barbell. He shares the story of his journey to the stage in this episode.
You can find Riley on Instagram @riley_corbett https://www.instagram.com/riley_corbett/
Join our Discord for free at goodcompanydiscord.com!
Check out our gym (Third Street Barbell) at ThirdStreetBarbell.com https://www.thirdstreetbarbell.com/!
Check out our podcast website: 50percentfacts.com https://www.50percentfacts.com/
50% Facts is a Spreaker Prime podcast on OCN – the Obscure Celebrity Network.
____
Hosted by Mike Farr (@silentmikke) https://www.instagram.com/silentmikke/ and Jim McDonald (@thejimmcd). https://www.instagram.com/thejimmcd/ Produced by Jim McDonald Production assistance by Sam McDonald and Sebastian Brambila. Theme by Aaron Moore. Show art by Joseph Manzo (@jmanzo523)
Become a supporter of this podcast: https://www.spreaker.com/podcast/50-facts-with-silent-mike-jim-mcd--5538735/support.
You can find Riley on Instagram @riley_corbett https://www.instagram.com/riley_corbett/
Join our Discord for free at goodcompanydiscord.com!
Check out our gym (Third Street Barbell) at ThirdStreetBarbell.com https://www.thirdstreetbarbell.com/!
Check out our podcast website: 50percentfacts.com https://www.50percentfacts.com/
50% Facts is a Spreaker Prime podcast on OCN – the Obscure Celebrity Network.
____
Hosted by Mike Farr (@silentmikke) https://www.instagram.com/silentmikke/ and Jim McDonald (@thejimmcd). https://www.instagram.com/thejimmcd/ Produced by Jim McDonald Production assistance by Sam McDonald and Sebastian Brambila. Theme by Aaron Moore. Show art by Joseph Manzo (@jmanzo523)
Become a supporter of this podcast: https://www.spreaker.com/podcast/50-facts-with-silent-mike-jim-mcd--5538735/support.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:09):
Because I've been recording several episodes in a row here,
and anybody who's paying attention to the sound of my
voice may realize that it seems like I've probably had
a cold for about a month and a half of episodes,
which is really just like a couple of weeks. But
it just does not want to go away. I and
and like the thing, this is my third round of
just having constantly blowing my nose of the of the
(00:32):
whole thing. It just just and I never get cold.
It's probably been a good decade since I've had a cold,
and this one just will not entirely go away.
Speaker 2 (00:39):
I heard this.
Speaker 3 (00:39):
Year the allergies are like next level for everybody. Yeah,
and I haven't got them since I was a kid,
And this is the first time where I've been like bedritten,
just like stuffed up and just like feeling disgusting.
Speaker 1 (00:51):
Well, I typically couldn't tell you the difference between like
a cold and allergies, but like I gotten to the
point where this this was definitely a cold. It's like
I had throat and it's just like coughing, and not
that you can't know you can't not that you can't
get coughing from from allergies, because you sure can people
particularly have asthma. You know, do you have asthma? Now
(01:15):
I don't. There was a time in which I thought that.
Speaker 2 (01:18):
I did sports induced or whatever I had.
Speaker 1 (01:22):
I had some kind of reactive airway syndrome, and that
I had no idea where exactly where it came from,
except I had like gastric reflex at the time, and
like my sleep avenue was just getting diagnosed or whatever.
So I think my airway was just like super irritated.
Speaker 3 (01:37):
Was this back in powerlifting with the back in the
day with gear and everything so pretty heavy?
Speaker 1 (01:45):
Yeah, there was that. And I had another instance where
my son and I pulled down a shed in the
backyard and I just like flooded myself with with a
like dry mildew, and I, like Scot said to it,
So that's kind of like always had year round allergies,
but now they really have here around allergies, had allergy
(02:08):
shots the whole nine yards. It's like, you got better.
I can live with it, but it's not fun.
Speaker 2 (02:12):
Yeah, just sound a little funky for a while. Yeah.
Speaker 1 (02:15):
Yeah, I'm here today with Riley Corbett, our our head trainer,
here at at third tree Barbe. Riley's been around us
for a long time.
Speaker 3 (02:27):
How many, like over ten years or probably over ten years.
Speaker 1 (02:31):
Yeah, you were you were in Mike's class.
Speaker 2 (02:36):
Yeah, yep, Mike and Marcus.
Speaker 1 (02:39):
Here or at the west Side.
Speaker 3 (02:41):
And west Side, yeah, the second one after this one. Okay, Yeah,
so I was over there and uh yeah, started training
with everyone, and then eventually it just started coming in
more and more and started lifting.
Speaker 1 (02:53):
And I have to say that you look dramatically different
now than you too. Yes, back then, even five years ago.
If I get really ambitious, I'll throw a picture up,
but I probably won't because you were. You were in
a couple of photo shoots when we started the apparel
line when we win, like even before the gym opened,
(03:13):
and it's like you were pretty chunky.
Speaker 3 (03:16):
Yeah, definitely pushing the bulk back then. I was getting
into the strong man stuff. I pushed my weight pretty hard.
So I was in the two fifties when I'm only
five eight, So it's yeah, it was pretty chunky.
Speaker 2 (03:27):
But yeah, definitely lost a lot.
Speaker 1 (03:29):
You're only five eight, you always look taller to me.
Speaker 2 (03:31):
I appreciate it. I'll take that one.
Speaker 1 (03:33):
I can get it. How told you see bass uh,
five eleven Okay, yeah, seeh I believe that, but I
don't think in my mind, I don't think about you
being dramatically different heights the two of you.
Speaker 2 (03:44):
I'll take it five to eleven, then we'll take it.
Speaker 1 (03:46):
Yeah, I would take it. You know, I used to
be like over five eight, you know, like five eight
and a half ish whatever, and I'm five seven because
I'm old number one and just like the squatting oh yeah,
just like compresses your disco discs. Yeah, no space, no,
no whatsoever. So was where you are now? You're you're
(04:10):
actively competing in bodybuilding? Now was this always the goal
or so?
Speaker 2 (04:17):
Yes?
Speaker 1 (04:17):
And no.
Speaker 3 (04:18):
The whole reason I got into working out in general
was you know, to look like a bodybuilder, and you
know everyone wants to be more jacked and all that stuff.
So that was my initial focus. Was I was training
just you know a lot of hypertrophy, you know, six
days a week in the gym, still kind of eating
whatever I want. So I was, you know, eighteen to
twenty something, so I could get away with that kind
of stuff, and I wasn't putting on that same weight.
(04:40):
But the older I got, and then I started switching
into more kind of you know, after those first couple
of years, those newbie gains die out, that bodybuilding training
is a little less fun. So I kind of had
to switch my focus into some strength training to kind
of keep my progressions going and kind of liked it.
But then at that point it was like, Okay, do
we stay the same size or are we going to
(05:01):
try to push those lifts a little harder.
Speaker 2 (05:03):
And that's where the weight gain came.
Speaker 3 (05:05):
From, just constantly chasing those next numbers up and then
you know, just kept going.
Speaker 2 (05:10):
So I just kept rolling with it.
Speaker 1 (05:13):
Yeah, And that was at the time too, that was
actually very that was still pretty common.
Speaker 3 (05:17):
It was yeah, the whole the main gaining and all
that wasn't a thing back then. It was bulk, get
as big as you could, get huge and.
Speaker 2 (05:26):
Live your life.
Speaker 1 (05:27):
Yeah, I mean Dave Tate was talking about people, you know,
eating sleeves of oreos and butter and just like all
sorts of things in order to put on weight.
Speaker 3 (05:38):
Yep, my posts workout four times a week. When we
were training out there, I'd go because we had that
in and out right around the corner. Oh yeah, so
I'd go right into the parking lot get my two
four by fours animal fries, eat that in the car,
and then I had about thirty minute drive home, and
then I had my beef and myron, my rice and
all that stuff after. So it was a constant just
(05:58):
eating twenty four seven whatever I could get my hands on.
Speaker 1 (06:02):
Yeah, like any idea how many calories that was versus
how many you're you're consuming now.
Speaker 3 (06:08):
I always estimated it at around like four to five thousand,
but uh, you know, now that I've been you know,
more focused on this bodybuilding stuff last year, I pushed
my off season to about almost like five thousand calories,
and uh, you know, the amount of food I was
eating was definitely twice as much as I was eating before.
Speaker 2 (06:28):
So it sounded like it was a lot. But I
don't know if I was just eating.
Speaker 3 (06:31):
So much, you know, fatty foods and stuff, and I
was just getting a ton of calories, but it sounded
like a lot more at the time.
Speaker 1 (06:38):
Yeah, it was maybe this composition of those glories of
for sure, it was. It was the issue, for sure.
So when did you make this switch?
Speaker 3 (06:49):
So right at the beginning of COVID, I got a
colon infection. So the colon infection came on like out
of nowhere, and just one day I woke up felt
a little sick, decided I would go to the gym anyways,
did some squats. I think that day we were repping
like four sixty five or something, and made it through
(07:12):
the whole set fine. The end of the workout, I
was just not feeling good. So that night I went
to the hospital and I couldn't pee or go number two,
so they thought I had an inflamed prostate. So they
put me on some antibiotics, had me go home, said
if it didn't get better, and like two days, come
back two days later. Still was just getting worse and worse.
(07:35):
But at that point, you know, I'm a stubborn dude.
I was, you know, mid twenties. You know, I'm not
going to the hospital twice in three days or whatever.
So I kept saying, I'm good, I'm good, just waiting, waiting,
and you know, that fever just kept creeping up, creeping up,
and then got to the point where I was, you know,
over one hundred and four, and I was the girlfriend
I was living with at the time. She was like,
(07:56):
we're gonna call an ambulance if you don't get your
ass to the hospital.
Speaker 2 (07:59):
So she called my mom.
Speaker 3 (08:00):
My mom's calling me freaking out, and so ended up
going to the hospital again. And by the time I
got there that time, I was in bad shape, already
going septic.
Speaker 2 (08:09):
So it was like, shit, got really.
Speaker 3 (08:11):
Am I allowed to cuss on here started getting really
serious really fast, and then so yeah, everything just kind
of came out of nowhere. So I had to have
emergency surgery. And then after that it was like no
lifting for a while. So at that point there was
no real, you know, reason to try to keep being
big if I wasn't going to be lifting heavy. Yeah,
so that kind of started the process where I was
(08:33):
kind of controlling my food a little bit more, and
then I started getting back into the swing of things,
started pushing it a little more, and then I tore
my latin here dead lifting like five eighty five. And then,
you know, after that, I was like, you know, let's
take a break, reassess what we're doing, because I can't
keep taking time off work for injuries like it's you know,
(08:55):
it's it's not a realistic thing. So I had to
kind of change focuses a little bit, just started kind
of cutting down, and once the fat started coming off,
I realized I had a decent amount of muscle underneath.
So it was like, all right, let's see what we
can do now. So that's kind of how the whole
bodybuilding thing got started.
Speaker 1 (09:11):
That's interesting because you don't even like physically, don't even
look like the same person at all. Like I can't
even I can't even you know.
Speaker 3 (09:19):
I think now I walk around at I mean, right
now I'm a little leaner because I'm cutting down before
I push up again. So I'm about one ninety right now.
So that's you know, sixty pounds difference is pretty pretty noticeable.
Speaker 1 (09:29):
Pretty significant, Yeah, for sure. For sure. Who did you
look to for for information when you made that shift?
Speaker 2 (09:44):
You know what? Honestly a lot of it was just
you know, stuff on the internet.
Speaker 1 (09:49):
You know.
Speaker 2 (09:49):
I've been you know, in the game for a long time.
Speaker 3 (09:51):
So throughout the years, I have manipulated my weight, you know,
competing and you know, I would I think I've done
one eight, one ninety eight, two twenties, and two forty five.
So throughout that time, I've kind of had a pretty
good understanding of nutrition and how to kind of change
my weight to where I needed it to. So from
that point it was just kind of like researching a
(10:12):
couple of nuanced things of how I can really dial
that in for my performance, because you know, once you
get into the whole restricting calories, it's all pretty straightforward
from there.
Speaker 2 (10:21):
Yeah, So once I kind.
Speaker 3 (10:21):
Of had that dialed, it was like, how do I
really kind of step it up another level, make sure
I'm getting the nutrition I need to really kind of
fuel my training and kind of make that you know,
next level change.
Speaker 1 (10:35):
What is what is your current program look like versus
what you used to do.
Speaker 3 (10:43):
So, like back in the like powerlifting and strong man stuff,
I would usually only train about four days a week,
and those were obviously going to be super long sessions
just because you have so much to do, you know
if you're squatting, benching or you know, doing your log press,
sandbags all that stuff, So training for two or three
hours of session, so you're definitely getting in a lot
(11:03):
of work, but it's not the same. So my initial
focus was trying to get into the gym more and
just try to you know, not do as long as workouts,
but just kind of little stimulate and kind of get
out at first and then once I kind of adapted
to that, I kind of started adding more and more volume,
and then it kind of became a thing where how
can I get in like the most amount of volume
(11:23):
I need per each body part while still being able
to recover. That was my biggest problem when I kind
of first started this whole stuff. I'd, you know, try
the bro splits or like a push pull legs, but
you know, it's if I'm doing too many sets throughout
the week. I noticed, you know, when I come in
three days later, I'm still not able to kind of
move the weight that I really needed to. So kind
of finding that balance for how much volume I can
(11:45):
actually handle throughout the week and still feel good for
my next training session, that was kind of the biggest
determining factor. So now I train about five to six
days a week, but my workouts are a little bit
more condensed. I'm kind of just getting after it the
whole time.
Speaker 2 (11:59):
Shorter rescip.
Speaker 3 (12:02):
Yeah, just kind of more you know, basic stuff, kind
of more what you just see like bro kind of
you know, bodybuilding stuff, pretty straightforward for the most part.
Speaker 1 (12:10):
What are your your favorite lifts.
Speaker 2 (12:14):
These days?
Speaker 3 (12:16):
These days, I kind of just go with whatever feels
really good, So it changes from you know, month to month.
I think right now, I'm really into like, uh, you know,
like certain flat machine presses that are converging, and yeah,
you know, certain pendulum squat machines feel really good. But
you know, I'm more about just whatever I can kind
(12:38):
of feel the best and comfortably move weight. That's kind
of ends up being my favorite things now on not
about you know, what I move the most weight in
and what looks the coolest.
Speaker 1 (12:49):
How I mean, how individuals do you think it is?
I mean, do you do you think that you can
like not that back in the day when when when
workouts were published in bodybuilding magaziness, not that you could
rely on that being the thing that the person actually did.
But how how possible it is just to take an
(13:13):
off the shelf program and get where you're trying to
go or is that just like step one toward figuring
out what you actually need to do?
Speaker 3 (13:21):
So I'm like personally under the belief where like I think, whatever,
like you whatever you can kind of push yourself towards,
like you know, you you are your own kind of
limiting factor with this kind of stuff, because I mean
the biggest thing is how hard are you going to
push it? Because you can give you know, ten people
the same program and they're all gonna get, you know,
pretty different results. But at the end of the day,
(13:43):
you're gonna notice that there's gonna be you know, three
or four people in there that are probably pushing at
a different level than everyone else. And I think that's
gonna be the biggest determining factor is how hard you're
actually trying in those I think a lot of those
programs that you can just find off the internet, probably
for eighty percent of the population, they're going to work great.
But the real kind of thing is like how hard
(14:04):
are you actually trying in those workouts? Yeah, because it's
it's really easy to go through the motions, but are
we lifting with intent? Are we actually trying to get
better every session?
Speaker 2 (14:12):
Those kind of things mm.
Speaker 1 (14:13):
Hmm, Yeah, that makes sense. Who are you working with
at this point? Like what kinds of clients are you
working with right now?
Speaker 3 (14:21):
I have a pretty giant mix of kind of a
little bit of everything. I got, you know, clients in
their eighties, and I have clients all the way as
low as you know, eleven years old. So wow, got
a pretty big range kind of working with anybody. So
whatever people have problems with, we can usually get them sorted.
Speaker 1 (14:37):
But what, obviously a parent's going to be involved and
within eleven year old one, what what's the goal there?
Is it a sports thing or is it just a
getting better shape thing? Or well?
Speaker 3 (14:48):
Well, now what like a lot of it is now
it's a lot of these kids just aren't playing sports.
So now that they're not in sports, you know, they're
just playing a lot of video games and they're not
getting outside. So a lot of parents now are just
taking the initiation to be like, hey, we're going to
put you in personal training, get you at least move
in a couple of times a week, just to get
you on that path. I think people are starting to
(15:09):
really realize now that there is a lot of importance,
you know, staying moving and actually getting that exercise in.
So if you're not going to be playing sports, we
got to do something.
Speaker 1 (15:18):
It's funny how the pendulum swings, you know, because they're
there for a while, it's like, well, I mean we
all know that that that school's cutting out like pe
and sports and stuff was a bad idea. And at
the same time we have this huge rise in the
diagnosis of ADHD. And it's like, well, you're not giving
(15:41):
kids anything to do. They got to run around, that's
I mean, right, they've got you've got to burn off
the energy somehow. And yes, it's it's great to see
that a parent would recognize that, hey, you need to
get up off the couch. That's it seems like such
a cliche, but it's like true, it's it's it's sad true.
(16:01):
And actually, you know, use your body, create some physical
effort beyond what you're doing with your thumbs and you know.
Speaker 3 (16:08):
And it's a you know, it teaches them that, you know,
they are capable of more than they think.
Speaker 2 (16:12):
That's the biggest thing.
Speaker 1 (16:13):
Yeah, that's I mean, yeah, I would, I could see.
I can see how that would be a big deal
because it is easy to It seems like there are
sort of two mindsets and not just kids, but like
people period. Either people think that they can't do X,
or the other people who think that if they just
did X, they might be really good at it. And
they might be, you know, like and and there's an
(16:35):
ego weird thing there. They might ever actually do it,
but they think that would be good if they did.
Speaker 2 (16:41):
And yeah, Yeah, that's definitely definitely a thing too.
Speaker 1 (16:45):
Yeah, that's the thing that we all deal with it.
And then you're working primarily with clients in person.
Speaker 3 (16:54):
Yeah, I do some online, but for the most part,
most of my clients are in person.
Speaker 2 (16:58):
Right now.
Speaker 1 (16:58):
Yeah, you've been giving me stuff to do and it's
been getting me back into it. But I had this
conversation with somebody the other day about whoever they were
working with, and like, yeah, what do you get this
After a while, after a few weeks, you start thinking, well,
not that I know more, but I want to do
(17:18):
this differently. It's being done yeah, and not you know,
I mean, not that there's anything wrong with it, but
it's just like, well, I'm used to maybe heavier weights,
and I can't do those heavier weights for ten for
a set of ten. I can do them for five,
but I can't do it for ten. And it starts
to morph and and I guess that's sort of a
(17:39):
natural process too.
Speaker 3 (17:41):
Yeah, everything's gonna always change, you know, your training is
not always gonna be the same throughout your entire life.
You're gonna have different flows of things. Yea, injuries are
gonna come, life events are gonna happen. You're gonna have
to switch things up, and the more you can adapt
to those things, the overall better off you're gonna be.
Speaker 1 (17:57):
Yeah, you know, I think that that's true.
Speaker 3 (17:59):
You know a lot of that too is you know,
if you can just stick to those kind of basic things.
A lot of people get into that, you know, habit
where they do want to change those things that their
coach gives them. But then, you know, if you're constantly
changing everything so often, there's no way for us to
track progress, right, So, like we do need to stick
to those things for a long time, and people don't
like that, and I know it's kind of boring at first,
but it's that kind of discipline of doing the same
(18:21):
thing over and over and over again that's where we
really get better.
Speaker 1 (18:24):
Yeah, For me, Like, i know I'm going to be
out for two and a half weeks or so, and
I have no idea about whether I'm going to actually
how often I'm actually going to get to a gym,
And historically, like I haven't really worried about it too much,
but because I've been kind of back on a role lately,
Like you don't want to keep that momentum yeah, you
(18:46):
want to keep the momentum going. It's not like, oh
my god, I'm going to lose all my games. But
in a way, it kind of is, you know, you
don't want you don't want to like fall into that cliche,
but at the same time, like it's a habit and
you have to, like you have to keep the happening,
you have to keep the happy, you have to keep
it in the groove. And that makes it, you know,
(19:07):
disconcerting when you just can't can't do it.
Speaker 2 (19:10):
Yeah.
Speaker 1 (19:11):
Yeah, it's just so so we'll see what my mental
state is like script I managed to accomplish and just
time to like this is like I'm traveling and I'm
going to feel like shit for the first couple of days.
Speaker 2 (19:24):
Yeah, because I mean you're going to be moving, so
it's not like you're doing nothing. Yeah, so exactly exactly.
Speaker 1 (19:29):
It's just it's not what I'm not I'm used to,
just totally out of the routine. Yea, how were you
What do you feel about step counts? On it during
the day with with clients, what do you what do
you tell folks?
Speaker 3 (19:43):
Yeah, I'm huge on steps, so you know, getting in
those at least you know, ten thousand steps a day.
We can burn a ton of calories that way. So
even throughout most of my cutting, I mean, I'm down,
I think twenty five pounds or so down on this
cut right now, and I haven't done.
Speaker 2 (19:58):
A single day of cardios.
Speaker 3 (19:59):
So I guess my ten thousand or some days I'll
maybe do twelve if I need to burn a little extra,
depending on how my weight loss is going. But yeah,
I keep it around ten or twelve thousand, and I
usually know with that amount of walking, I'm probably burning
around four to five hundred calories a day just for
my active movement. So at that point, you know, that's
you know already what I'm gonna get more out of
that than I am thirty minutes on the bike. So yeah,
(20:21):
it's a lot easier to do that way if I
just take a couple, you know, ten to twenty minute
walks throughout the day after my meals and just keep
it easy that way.
Speaker 1 (20:29):
I have to say that I have lost any fascination
I ever had with walking on a treadmill. I will
do it, but I have it's like, oh my god, Yeah,
it's it's a slog, whereas like walking outdoors is not
a slog.
Speaker 2 (20:43):
No, it's way easier, way easier. You get to, you know,
change the environment.
Speaker 1 (20:46):
See a little bit visual stimulation.
Speaker 2 (20:48):
That's huge.
Speaker 1 (20:49):
The temperature isn't always better, but some.
Speaker 3 (20:52):
Yes, that's why I during the summer months, I got
my walking pad, so I just kind of throw it
in the corner of the living room. I pull it
out right in front of my TV and just do
like ten to twenty minutes while I'm watching TV. Then
park my ass back on the couch. You know, at
least get a little bit of movement if I'm going
to be just kind of hanging out all day. So
when it's one hundred degrees, I still try to get
(21:12):
it in.
Speaker 1 (21:14):
So you were you're working in construction before, right, Yeah,
and then you shifted to training, Like how did that happen?
Was that?
Speaker 2 (21:25):
What was the Yeah?
Speaker 3 (21:27):
So I got into doing construction right out of high school.
And then when I was in my early twenties, me
and my younger brother we started our own construction company
with our dad, and so we did that for years.
But during the whole time of the colon infection and everything,
I wasn't allowed to lift like more than fifty pounds
for like six months or something like that. So construction
(21:48):
was one hundred percent just out of the question at
that point. So I kind of had to pivot and
figure out what I was going to do to you know,
get money in my pocket. So I was managing a
couple pubs and stuff for a little bit, but I
just you know, wasn't the move. Didn't enjoy it at all,
So I.
Speaker 1 (22:07):
Could see how it would be a pain in the ass.
Speaker 3 (22:09):
Yeah, pain in the ass dealing with drunk people and
you know, upper management was terrible. So it's like, get
out of that, trying to go back to working for myself.
And then it was like all right, I already knew
that training something that I'm passionate about. I love bodybuilding,
I love powerlifting, I love helping people. So it was
kind of just like a natural progression that like, this
is what we know we like doing. Let's see if
(22:31):
we can try to make money doing that. Yeah, you know,
so that's kind of how that kind of went about.
Speaker 1 (22:36):
Yeah, did you did you do SERTs or did you?
Speaker 2 (22:40):
Yeah?
Speaker 3 (22:41):
So years ago, probably mid twenties or so, I went
through the whole NASSAM certification to do all that, and
I was going to start start training, but I just
never wanted to kind of pull the gun and just
actually start doing it. It was kind of always one
of those things with one day I'm going to do it.
One day, I'm going to do it. And so he
finally was just like, all right, it's the time we
(23:02):
got to do it. So yeah, But other than that,
it was just you know, my basic certification, and then
I'm constantly trying to soak up whatever information I can get, so,
you know, constantly listen to more podcasts, you know, reading studies,
you know, trying to figure out what's the new information out,
what's working, what do we know that's not working anymore,
(23:22):
you know, all that kind of stuff.
Speaker 1 (23:26):
So you're you're obviously, like, like like every everybody who's
getting started in bodybuilding, you have like a goal in mind,
and most of the time the goal is a pro card, Right,
what's the what do you feel like the mental prep
is around that for you?
Speaker 3 (23:46):
So for me, I try not to I mean, obviously
that is the end goal. You know, I'd like to,
you know, get that pro card and establish you know,
if I could actually step on stage as a pro
and see how I hang with some of the best
guys out there, and you know, that'd be awesome, but
I try not to put too much pressure on that
kind of stuff, take it day to day, show by show.
Speaker 2 (24:04):
So my first goal was just to step on stage.
Speaker 3 (24:07):
And you know a lot of people have that goal
of just stepping on stage, but I wanted more than that.
I wanted to not just step on there and just
do it. I wanted to, you know, look like I
belonged up there. I wanted to look like a bodybuilder.
I didn't just want to show up and get my
participation trophy. I wanted to go in there and you know,
show that I belonged. So that was my first goal,
(24:28):
is I tried to just go in there and just
bring my best look that I possibly could. And then
after that, you know, it kind of showed me that
I do kind of have the structure. You know, I
brought in you know, super lean physique, so you know,
I think I could probably do it. So that was
just going to be keep trying to level that up
and just see what we can do.
Speaker 1 (24:47):
I feel like, you know, in power lifting all the time,
we see people who were just getting started or whatever
who were reluctant to commit to being in a meet
because it's like, well, I do want to wait till
my lifts get better or whatever whatever. And in powerlifting
that is totally not.
Speaker 2 (25:04):
The right choice, completely opposite.
Speaker 1 (25:07):
But in bodybuilding it is the right choice. Here, I
think I think you're making a good point. It's like
you want to you do you want to go out
and look halfway legit at least right. You want you
want people to be able to not and say, oh, okay,
I get it. I understand why you're why you're pursuing this.
Did you go to bodybuilding shows before you started being
(25:28):
in them?
Speaker 3 (25:29):
Actually no, so never been to one before, and it
was quite a culture shock, coming from only being in
powerlifting meats before, where it's just you know, you know,
chunky tatted dudes eating candy all day, smelling like Ben
gay and stuff. Then you go to a bodybuilding show
and it's just completely different. You know, everyone's pretty closed off,
you know, no one's really talking to each other. It's
(25:51):
it was quite a different you know, vibe on everything. Yeah,
it was, you know, I had a good time, and
you know, it was it was definitely an experience for sure.
But I always tell everyone and the people you meet
at like powerlifting and strong man events, they're going to
be like the most genuine coolest people ever. Sometimes you'll
get some cool people in bodybuilding too, but I think
it's a little bit different of a crowd, but you know,
(26:13):
it's a little different. But yeah, it's definitely a different
between the two for sure.
Speaker 1 (26:17):
It's Yeah, that's interesting that that that that kind of
level of camaraderie doesn't really happen as much. But part
of it is just like people are maybe more in
their head.
Speaker 3 (26:27):
I think, so, yeah, there's I think there's a lot
more of a mental aspect to bodybuilding, just because especially
in that last little bit, you know, you you're starving,
you know, you're miserable, you don't want to be there,
you want to get food. So I see, you know
the the reason behind it, for sure, But it is
a totally different vibe when everyone's at a powerlifting meet.
You know, everyone's pretty, you know, happy, go lucky, you know,
(26:50):
kind of relaxing. But it's different out a bodybuilding show.
Speaker 1 (27:00):
You tolerate the tanning part of it. It would just
drive me nuts, Like I don't like anything on my
skin in the first place.
Speaker 3 (27:07):
That's the worst part of all of it. You gotta
go and go in a room with like ten to
twenty other dudes. You're just sitting there naked, and they got
to get all up everywhere, spray you head to toe,
and then you gotta dry off. They're all sticky and
gotta go back to your hotel or your house. You
can't shower for that night, so you'd be all stinky.
And then it's real gross when you go the next
(27:27):
day and then you're posing on stage, just sweating into
that stink, and it's gross.
Speaker 2 (27:31):
It's terrible.
Speaker 1 (27:33):
I hadn't really thought about that that. That totally makes sense.
Speaker 3 (27:35):
Because once you get that tan on, you can't shower,
You can't put anything on your skin, so no deodorant,
no nothing, And yeah, everyone's stinking real right back there.
Speaker 1 (27:43):
It's gross. Good lord, it must be like it must
be like the County Fair.
Speaker 2 (27:50):
Exactly, going to the four age area.
Speaker 1 (27:52):
Yeah, everybody smells like sheep and goats, cows, horses. It's crazy. Yeah.
In terms of you know, we talked about a broad
range of clients, like what are your favorite kinds of
clients to work with?
Speaker 3 (28:09):
So for me, my favorite type of client is anyone
that comes in and just gives me one hundred percent. Yeah,
if you come in, you give one hundred percent, no
matter where your fitness level's at. I can tell if
you're giving me one hundred percent. It's pretty easy to tell.
If you know, if I can see that you're really struggling,
or if you're not breaking a sweat at all and
you're talking the whole time, we can we can tell.
(28:29):
So you know, if someone's in here and they're coming
every session and they're giving me everything they.
Speaker 2 (28:34):
Have, those are my favorite.
Speaker 3 (28:36):
And that's the most I can ask for, is you
just put in one hundred percent of the effort to
the you know, the program that I'm going to give you,
and just trust that it's going to do the results.
And then you know that those type of people are
always the ones that are going to have you know,
the most progress too, so it's kind of you know,
they end up working the hardest and they kind of
get that validation after, so then we both kind of
feel better after.
Speaker 1 (28:56):
You know, you would think that the money would be
a real motivator so that people would like stay on
track and know.
Speaker 2 (29:05):
You would think that you'd be surprised.
Speaker 1 (29:08):
Yeah, I guess so it's like I guess psychologically, sometimes
paying the money sort of checks the box for some folks,
you know, and like you pay the money and show up,
but you don't really necessarily emotions. Yeah, you don't feel
like it's required that you like really really push yourself. Yeah,
And I think that it's unfortunate, but it's.
Speaker 2 (29:29):
It does happen, for sure.
Speaker 3 (29:30):
I mean, I do have my clients that I have
some clients, especially at my commercial gym that I train
out of. You know, they pay their money. They come
in once a week and that's the only time they
touch the gym, and they think that's going to be enough.
But you know, at least we're getting in one day,
but we should for sure beginning in more.
Speaker 1 (29:48):
Yeah.
Speaker 3 (29:49):
But you know, one's always going to be better than nothing.
So you know, we got to get you doing something
at least.
Speaker 1 (29:54):
Yeah. Yeah, and age range or doesn matter, you.
Speaker 3 (30:02):
Know, for the most part, it doesn't matter. I've had
eighty year old clients. I have one of my clients
that she actually just you know, she's going off doing
her own thing now, but she was with me for
maybe six to eight months.
Speaker 2 (30:15):
Her name was Miss Susan.
Speaker 3 (30:16):
If she listen to this somehow she's awesome. But yeah,
she would come in twice a week, and you know,
she'd get after it, and you know, it went from
her barely being able to you know, get on and
off up a box to where she was squatting with
you know, fifteen pound dumbbells, you know, just completely change
how she moved throughout the day. And you know, when
you hear those things of a client being like, you know,
(30:39):
I'd always had this problem when I get off the
couch and it takes me forever to get warm, and
my knees hurt all the time. And after a few
months where they're telling you like, hey, you know, like
everything that I'm doing nothing causes me pain. You know,
everything feels great. You know, I'm carrying all my groceries
by myself. You know, that's an awesome feeling. And so
like when I hear that, you know, that always just
(31:00):
kind of validates everything. So it's always the clients that
you know, get the most where you know, obviously I'm
gonna have a little bit more kind of bias towards
those ones because they're obviously working a little harder, you know.
Speaker 1 (31:12):
Yeah, yeah, And I mean strength gives people agency, especially
as you get older. You know, if you're if you're
strong enough to be able to do things yourself and
you don't actually have to ask for for help all
the time, even.
Speaker 2 (31:26):
That independence is huge as you age.
Speaker 1 (31:28):
So yeah, yeah, speaking of someone who's getting old, I
do occasionally ask people to do things for me that
I don't want to anymore, usually involving ladders, having fallen
off a couple in the past few years. Yeah, I
just yeah, yeah, no fun at all. Something you and
I have talked about reasonably extensively offline is UH, clients
(31:54):
on GLP one agonists. How what have you observed in
with those kinds of clients.
Speaker 3 (32:03):
So from the things that I've noticed, those GLP ones,
they're a great tool to add to our diet and
training that are already in place. But they're not gonna
be like a magic thing that everyone is anticipating. You're
not just gonna take that shot and lose fifty pounds
in three months and then gonna be a completely different person.
(32:24):
There's gonna be some type of lifestyle changes that are
gonna have to happen in that we're gonna have to
do something differently. So a lot of those people that.
You know, I do have some clients that get on
these GLP ones and you know, they're really reluctant to
change the way they eat, and you know they're so
one of the biggest problems is you're gonna have that
you know, your gastric empty and is gonna slow down.
(32:45):
Your metabolism is gonna run a little slower. So all
that food is gonna definitely make you a lot fuller
for longer. And what a lot of people do is
they'll have, you know, a tiny little protein bar for breakfast,
and then for dinner they're having a salad, and then
they had five hundredalaries for the day. And they think
they're good because they're you know, not hungry. But then
the reality is, okay, well, now that we're jurassically so
(33:07):
under our calories, our weight loss is not just going
to be fat, it's going to be muscle as well.
So a lot of those people, they're you know, not
having the weight loss that they expect to have because
they're just not making sure they're being fed properly.
Speaker 2 (33:20):
Yeah, that's the biggest issue that I see.
Speaker 3 (33:22):
I mean, I've had clients lose eighty plus pounds with
them so they definitely work, but they do need to
be used a little bit responsibly.
Speaker 1 (33:30):
Yeah, I mean, I've been this is sort of a
bit of theme lately, but I find that a lot
of people are that's really weird.
Speaker 2 (33:40):
The wind or something.
Speaker 1 (33:40):
I have no idea, that was a little little earthquaky thing.
I don't know, know. The lights aren't moving, so it's
not that I don't know. I'm not When I move
it doesn't bump the monitor. I don't know what happens
are they're just being given these drugs. My analogies like
people depressed people getting any depressants but without any any
(34:03):
emotional support, talk therapy or anything like that. That doesn't
make sense to me, but but it's it's kind of
more common than not. And I think that that's happening
with the GLP once too, where they're just not getting
the the lifestyle change support. And you know that the
(34:24):
worst thing isn't isn't the idea that you might stay
on the drug for the rest of your life. You know,
whatever your the drug is. The worst thing is that
you have lost too much muscle or your your diet
still sucks.
Speaker 2 (34:43):
And so when you're still taking this drug for no
other reason.
Speaker 1 (34:47):
Yeah, for no other reason, the fact that your diet sucks. Yeah,
it's just you're just taking it so that your your
diet can be terrible.
Speaker 3 (34:53):
And you know, I try not to be super cynical
and you know, get into my conspiracy theorist mind about
you know how much of that is the you know,
pharmaceutical whatever just pushing those drugs onto people. But every
time I watch TV, I think I see about five
different commercials for different GLP ones and stuff.
Speaker 2 (35:10):
So it is crazy.
Speaker 3 (35:13):
You know, they do work, but they definitely need to
have some responsibility to them too.
Speaker 1 (35:18):
Yeah. Yeah, and everyone is just looking for the quick fix,
the quick fix. The thing. I actually I saw this
the other day. This is just in terms of like
revolutionary drugs that UCLA has developed this molecule that reawakens
(35:40):
hair follicles, so it's essentially a cure for baldness.
Speaker 2 (35:44):
There we go.
Speaker 1 (35:45):
It's like wow, like in I mean, I don't know
how long it's going to take to get like f
they approved for this, but in like five to ten
years when we when people are bald, it's going to
be by choice. Yeah, Like what in the same way
that you know, the the GLP one and what's the
(36:05):
other one, the other hormone that that is in like
uh agonists that they use in like zip bound and
that's the grellin Yeah, g IP.
Speaker 3 (36:18):
Yeah, g i P and then yeah, some of them
will I think it's the I think that's the redit
true tide. Does the g IP, the grellin and the
g LP one or something, So yeah, it does like
a triple agonist on it.
Speaker 1 (36:29):
As these drugs improve, that's where I was. As these
drugs improve, then maybe just being fat will be a
question will be a decision as well.
Speaker 3 (36:40):
I mean, well, yeah, they have those myostatin drugs that
they're starting to run through some phases now that I
mean seem pretty promising in animal studies, but I mean
you never know with humans. But I mean, if you
can get a you know, myostatin and hibberw that just
allows you to build muscle without doing anything, and then
you have some advanced GLP one that melts the fat
(37:01):
off you in the future, I mean, there's probably gonna
be a drug that just, you know, ten years where
you just put on muscle and burn fat while sitting
on the couch.
Speaker 1 (37:08):
It's you wonder about the the physiological effects of that, because,
like I mean, people who who take steroids, sometimes you
find that they muscle growth way out strips the ability
of their their tendons and ligaments to keep up, and
you start popping tendons and having surgeries and reattaching things
(37:33):
and one thing or another. I wonder if that'll be
the case.
Speaker 2 (37:38):
I'm sure it will.
Speaker 3 (37:39):
I'm sure there'll be some type of new problem that
we'll see with you know, stuff happening.
Speaker 1 (37:45):
There's always kind of a it's always kind of a
zero sum game, you know, where you know you.
Speaker 3 (37:49):
Can take for something. Yeah, you're not just gonna get
a free ride to getting skinny and jack with nothing.
Speaker 1 (37:55):
Which sucks, because that'd be great.
Speaker 2 (37:57):
Yeah, that would be awesome.
Speaker 1 (37:59):
I I am always amazed by I mean, the people
still still use the the morphology, you know, the three classifications,
you know, the metamorph and morph Yeah, all that stuff,
because it's really it describes something, but it doesn't mean
(38:23):
anything at the same time, but there are people who
just don't put on weight, either muscle weight or fat
at the same pace as everyone else, and and that's frustrating.
But those people are are often frustrated because they're not
(38:43):
putting on on muscle.
Speaker 3 (38:46):
But then at the same time, you know, from my
you know, from what I've seen of you know, doing
this for a long time, there's so many of these
skinny guys that say they can't get bigger. They're really
reluctant to really try.
Speaker 2 (38:58):
To push the food.
Speaker 3 (38:59):
Yeah, and at the end of the day, we can't
get bigger if we're not going to eat. And I
know that's super counterintuitive to what the Internet says nowadays
because there's that main gaining stuff.
Speaker 2 (39:09):
Or whatever that is.
Speaker 1 (39:09):
I don't even know what that is.
Speaker 3 (39:11):
Yeah, it's basically guys just try to eat at a
maintenance level of calories and try to make gains that
way so they're not putting on fat.
Speaker 1 (39:19):
But I mean so like a kind of like I
don't know, like a worsk thing.
Speaker 3 (39:26):
Yeah, maybe, or maybe just like a super tiny deficit
where they're not going crazy. But I mean, at that point,
what are you gonna do, like do that for two
years to see any type of progress? I mean, what
are we really doing here?
Speaker 1 (39:38):
You know? Yeah, in terms of progress, like how do
you deal with I'm sure it happens for strength, but
I know what happens for weight loss. Where people are
just getting stuck. They're just not not not progressing at
the speed that they want to, or just don't seem
to be progressing at all, Like what do you what
do you say? What do you wit your council?
Speaker 3 (39:58):
So there's a there could be many different things. You know,
for some people, it could be as simple as maybe
we just get in some more steps. So for a
lot of people, you know, if they are kind of
exercising more, that getting in that step count might be
the last thing that they're going to do. So the
first step maybe just getting into the gym three times
a week. So you know, if they're getting into the
(40:19):
gym three times a week, you know, we're doing something
at least, but we're still not burning those kind of
calories throughout the day in the week that we need to.
So for some people, just kind of getting in those
extra steps throughout the day might be able to do
a little something. For some people could be you know,
stress related, what's you know, your sleep looking like for
their stuff like that. There's a lot of different nuances
(40:40):
that can come into you know, stalling with your weight
loss and progress. But a lot of it is going
to be kind of person to person individual on what
kind of stuff they have going on in their lives
and stuff.
Speaker 1 (40:51):
Yeah. Yeah, that's I mean, not making progress is a
big reason why people quit doing things. Yeah, you just
don't have the feedback loop.
Speaker 3 (41:01):
Yeah, and that's why it's you know, important to have
a trainer or a coach or someone who can give
you that feedback and being like, Okay, well if this
isn't working, now it's time to pivot. So like you
got to always kind of you know, know what the
next move is gonna be. And if you don't have
that knowledge yourself, you're gonna just keep hitting those plateaus.
Speaker 1 (41:17):
Yeah. And I mean, obviously it isn't always about scale
weight for sure, and you just you most people are
not checking in on their lean mass versus body fat
on a super regular basis and this or at all,
and that the scales that use impedance are just not
(41:38):
very accurate, and you know they can be.
Speaker 2 (41:41):
Yeah, you can get like a ten to fifteen percent
variance on some of those. Yeah.
Speaker 1 (41:45):
Yeah. And and I don't know the last time I
saw anybody have calibers used on them.
Speaker 2 (41:50):
Yeah, I.
Speaker 1 (41:53):
Know. And I still have a set from the from
the like late nineties at home somewhere. They were kind
of cool because they would like they would snap when
they gotten Yeah. Yeah, well that's sort of I mean,
that made sense to me. But it's hard to do
on yourself for sure, and.
Speaker 2 (42:10):
It's paining the ass to do on other people. They
don't like it.
Speaker 1 (42:13):
Yeah, yeah, no, sure. So it's like you know underwater
way did that a few times back in the day.
Speaker 2 (42:20):
Yeah, now they got the decks on.
Speaker 1 (42:21):
I've done dex that. Yeah, And and DEXA is like,
I mean, the underwater stuff is not painless. The dex
is painless.
Speaker 3 (42:31):
Yeah, the underwater is probably gonna give you a little
bit more accurate read on it.
Speaker 2 (42:34):
But that's what I'm saying. You don't have to dex that.
You just lay on the.
Speaker 1 (42:37):
Table super and it tells you, like where you're, where you're,
It gives you a full X ray all that, where you're,
where you're, where your fat is stored, and you know whatever.
I was talking to friend last night who was saying
that his his gym did a big like ninety day
(42:57):
fat loss challenge.
Speaker 2 (42:58):
It's happened a lot right now the summer.
Speaker 1 (43:00):
He's skinny guy in the first place, but he you know,
he dropped a fair amount of weight. I don't know
how many pounds it was. But then he went in
and got a dex and it's like, oh, all, nearly
all my fat now is visceral. Yeah, I'm over fifty
and you know, full of visceral fat, and that getting
(43:21):
rid of that is just super challenging. Yes, I don't.
I mean, there are they talk about, like the stubborn
fat loss protocols around like it's like hit and this,
that and the other thing to try to get get
rid of that stuff. And I mean, I don't know.
(43:42):
I mean, that's that's really my demon and has been
for a long time. And I don't know. I don't
know what because I'm you know, the process of losing
weight currently, I just don't know like where I'm going
to land and how bad that's going to be. I
will go back and get another Dexa and see where
that stands. But like I had, I had one a
(44:05):
few months ago, and I hadn't had one for like
seven or eight years, and what had changed during the
time was that, you know, thirteen extra pounds of fat,
my lean muscle moss was exactly the same. There you go,
But it was all just fat.
Speaker 2 (44:20):
Well that's that's fun at any muscle that's good.
Speaker 1 (44:23):
Yeah, yeah, probably, Well I was, you know, it was
also heavier. I was, you know, about thirteen pounds heavier.
So I just gained fat. Apparently that's uh, you know,
unfortunate happens, unfortunate fact of life. Yeah. Yeah.
Speaker 2 (44:42):
Do you.
Speaker 1 (44:44):
Have you had clients like leave because of like circumstance whatever,
you know, work or life or whatever.
Speaker 3 (44:52):
Sure, yeah, that's usually people's first thing that you know,
personal training it is going to be a little bit
of a pricey investment. So a lot of people their
initial you know kind of qualms about everything is that
kind of payment. But you know, I try to be
pretty affordable with people and work with people where I can.
But you know, if we're gonna say we're gonna spend
you know, three hundred dollars a month on personal training,
(45:15):
if you go out to the bar, you know, three
weekends a month, yeah, you're easily gonna spend three hundred
dollars if you have going out with a girl or
something else. You know, that's only a few drinks, that's
you know, the short night, you're gonna spend a hundred
bucks especially if you've got to pay twenty bucks to
get in somewhere. I mean, so I try to always
tell people that if this is something that we really
want to do, and if this is a really important
(45:36):
goal to us, that there's gonna have to be some
sacrifices that we're gonna make somewhere else.
Speaker 2 (45:41):
And so if we can make those.
Speaker 3 (45:42):
Sacrifices towards something that's only going to be putting us
into a you know, worst direction, like going out spending
twelve dollars a meal on fast food three times a week,
or you know, going out to the bars on the weekends.
Cutting out those things right there and just kind of
reallocating some of those funds to something that's gonna, you know,
improve your quality of life is kind of the biggest
(46:04):
kind of how I try to let people see that.
Speaker 1 (46:07):
Yeah, Yeah, And then have you had circumstances where people
have sort of left, like fallen off the wagon and
then come back.
Speaker 3 (46:18):
Yeah, For the most part, I try to keep people
with some type of guidance. So I always tell my
clients that the more times that we're in together, touching bases,
getting face to face, like, the overall better progress we're
gonna make and then as we progress, you know, we
don't need to be you know, doing that face to
(46:39):
face as much. The more they learn in the gym,
the more comfortable they are doing stuff on themselves. But
it's still good that you know, we touch base, you know,
at least once a week to check in and be like,
how's it going, you know, is there anything we need
to change? You know, how's your week been? Like, are
there any things that's happening differently? And so that way
you always have that feedback to where you know, they
(46:59):
can always keep something to where they're still moving in
the right direction. At least I try not to have
someone completely go away and then try to come back,
because then at that point they've probably regressed a little bit.
Speaker 1 (47:11):
Yeah. Yeah, it's amazing how fast, like if you've been
committed in the past, how how fast things will come back.
But it but it sucks because you you you always
have to end up starting it at like ground zero again.
Speaker 2 (47:26):
But muscle memory is a real thing.
Speaker 1 (47:27):
Muscle memory is a real thing. Yeah, it's just it
takes a little bit of consistency to kick back in. Yeah,
for sure, I have a a couple of like just
like food related questions. To wrap things up, one of
everybody's biggest challenges is just getting enough protein. It's it's
people people who have no idea how much protein that
(47:49):
they need. Uh, and most people are just not getting
enough number one and number two when people actually trying
to get it, it's it is challenging. Yeah, it's probably
one of the bigger challenges. What what what do you do?
What do you what's your life?
Speaker 3 (48:05):
So what I always want to do for most people
is I initially want everyone just to start off with
just tracking what you eat normally for a couple of days.
So when people initially do that, you can probably see
right off the back that their protein is going to
be a little bit lower. So one of the first
things that I try to do for clients is I
don't try to jurrassically change calories or anything. I just
(48:27):
want them to focus on eating more lean proteins throughout
the day. So for like a breakfast, I try to
have them focus on, you know, either like a Greek yogurt,
way protein, some eggs, something like that, where they're going
to be getting a good hit of protein in and
then for lunch or dinner, we're going to be doing
like a beef, turkey, chicken something where it's a lean
protein like that, and then I try to have them
(48:49):
do that at least three or four times a day,
and then throughout the day in between, if they're in
their car driveing to and from the gym or something,
that's where we can have a protein shake or a
protein bar to get extra you know, twenty to forty
grams in there. But a lot of it is just
kind of trying to get that focus of making your
meals around a protein source instead of just being like
(49:09):
I'm having spaghetti today, I'm gonna have, you know, a
piece of chicken with my pasta, you know, and try
to rearrange the meals a little bit to where they're
just focusing on getting more protein throughout the day. But
for me, one of my biggest tricks is I just
you know, every time I eat, I'm gonna be getting protein.
And so I eat five to six times a day.
(49:30):
Every time I eat, I want to be getting at
least forty grams of protein. So that's kind of just
how I make it easy. And then you know, if
I need a shake or two to kind of balance
some stuff out, that's where those come into play.
Speaker 1 (49:41):
You know that used to be the eating five six
times a day was it? It had like a different
rationale under it. It was like a thermic effect of
food and like or keeping tabolism going the tabolism all
that stuff. And I think that the practical reality of
it is, if you're trying to hit certain macro goals,
(50:03):
it's difficult to do that in three meals a day.
Speaker 3 (50:06):
Yes, the feeding window is important. So if you're not
kind of spacing out all that protein throughout the day,
and you know it's five o'clock and you have one
hundred and fifty grams of protein left, it's going to
be really hard to condense all that down into one meal.
So if you can spread all those out throughout the day,
it's going to be a lot more manageable. And then
(50:27):
when you're in a chloric deficit, if you're eating five
to six times a day, you're going to be eating
really small meals, but you're going to constantly be eating
every three to four hours, and you're way less likely
to be hungry at that point.
Speaker 1 (50:38):
Yeah, that totally makes sense. The other one is a
discussion that we've had before, and I know you've you've
had it on your social media too, that it's always
been a you know, like chicken, broccoli, rice scenario for
the body building diet. But rice has its issues and
there is a very easy substitute, yep, and that's potatoes.
Speaker 2 (51:03):
Yeah, potatoes are great.
Speaker 3 (51:04):
So one of the first things I do for a
lot of my clients when we're gonna deficit, I try
to get them eating you know, more volume. So if
we can do more things like sweet potatoes and potatoes
like a squash, even like a butternut squash, stuff like that,
where you're gonna be getting in a very large volume,
but you know, very small amount of carbs. Fifty carbs,
(51:27):
and rice versus potatoes is quite a substantial difference. So
if you're noticing that you're hungry throughout the day and
you're eating a lot of chicken, rice that kind of stuff,
switching some of those out for a potato, it's not
only going to be more micronutrient dense, but it's gonna
give you a lot more volume to fill your stomach.
Speaker 1 (51:43):
Yeah. The the thing about rice, they always say, you know,
while they talk about Chinese food, like you eat it
and you're hungry, again an hour later. Part of that
is you're eating a bunch of rice and it's just
like super digestible.
Speaker 2 (51:54):
Yeah.
Speaker 3 (51:54):
Rice is awesome because it is a great carb source
and we do metabolize it really well. But that's kind
of the other issue with it. It's going to just
go in and you're going to digest it immediately and
be hungry in a couple of minutes.
Speaker 1 (52:05):
Yeah, now that part sucks. Well. Obviously you're around here,
so you'll be back show, but I appreciate you coming
in today. Of course, where can people find you Rally.
Speaker 3 (52:15):
Instagram, just Riley Underscore Corbet and Yeah, or if you
want to email me for some training, you can reach
out to Riley at three SB dot co.
Speaker 1 (52:25):
Cool. I'm at the Jim mcdone of those social media.
This show is fifty percent Facts. For percent is a
word in fifty is just numbers. Fifty percent facts is
this Speaker Prime podcast and association with my Heart Media
on the Obscure Celebrity Network and I will talk to
you next week right on
Because I've been recording several episodes in a row here,
and anybody who's paying attention to the sound of my
voice may realize that it seems like I've probably had
a cold for about a month and a half of episodes,
which is really just like a couple of weeks. But
it just does not want to go away. I and
and like the thing, this is my third round of
just having constantly blowing my nose of the of the
(00:32):
whole thing. It just just and I never get cold.
It's probably been a good decade since I've had a cold,
and this one just will not entirely go away.
Speaker 2 (00:39):
I heard this.
Speaker 3 (00:39):
Year the allergies are like next level for everybody. Yeah,
and I haven't got them since I was a kid,
And this is the first time where I've been like bedritten,
just like stuffed up and just like feeling disgusting.
Speaker 1 (00:51):
Well, I typically couldn't tell you the difference between like
a cold and allergies, but like I gotten to the
point where this this was definitely a cold. It's like
I had throat and it's just like coughing, and not
that you can't know you can't not that you can't
get coughing from from allergies, because you sure can people
particularly have asthma. You know, do you have asthma? Now
(01:15):
I don't. There was a time in which I thought that.
Speaker 2 (01:18):
I did sports induced or whatever I had.
Speaker 1 (01:22):
I had some kind of reactive airway syndrome, and that
I had no idea where exactly where it came from,
except I had like gastric reflex at the time, and
like my sleep avenue was just getting diagnosed or whatever.
So I think my airway was just like super irritated.
Speaker 3 (01:37):
Was this back in powerlifting with the back in the
day with gear and everything so pretty heavy?
Speaker 1 (01:45):
Yeah, there was that. And I had another instance where
my son and I pulled down a shed in the
backyard and I just like flooded myself with with a
like dry mildew, and I, like Scot said to it,
So that's kind of like always had year round allergies,
but now they really have here around allergies, had allergy
(02:08):
shots the whole nine yards. It's like, you got better.
I can live with it, but it's not fun.
Speaker 2 (02:12):
Yeah, just sound a little funky for a while. Yeah.
Speaker 1 (02:15):
Yeah, I'm here today with Riley Corbett, our our head trainer,
here at at third tree Barbe. Riley's been around us
for a long time.
Speaker 3 (02:27):
How many, like over ten years or probably over ten years.
Speaker 1 (02:31):
Yeah, you were you were in Mike's class.
Speaker 2 (02:36):
Yeah, yep, Mike and Marcus.
Speaker 1 (02:39):
Here or at the west Side.
Speaker 3 (02:41):
And west Side, yeah, the second one after this one. Okay, Yeah,
so I was over there and uh yeah, started training
with everyone, and then eventually it just started coming in
more and more and started lifting.
Speaker 1 (02:53):
And I have to say that you look dramatically different
now than you too. Yes, back then, even five years ago.
If I get really ambitious, I'll throw a picture up,
but I probably won't because you were. You were in
a couple of photo shoots when we started the apparel
line when we win, like even before the gym opened,
(03:13):
and it's like you were pretty chunky.
Speaker 3 (03:16):
Yeah, definitely pushing the bulk back then. I was getting
into the strong man stuff. I pushed my weight pretty hard.
So I was in the two fifties when I'm only
five eight, So it's yeah, it was pretty chunky.
Speaker 2 (03:27):
But yeah, definitely lost a lot.
Speaker 1 (03:29):
You're only five eight, you always look taller to me.
Speaker 2 (03:31):
I appreciate it. I'll take that one.
Speaker 1 (03:33):
I can get it. How told you see bass uh,
five eleven Okay, yeah, seeh I believe that, but I
don't think in my mind, I don't think about you
being dramatically different heights the two of you.
Speaker 2 (03:44):
I'll take it five to eleven, then we'll take it.
Speaker 1 (03:46):
Yeah, I would take it. You know, I used to
be like over five eight, you know, like five eight
and a half ish whatever, and I'm five seven because
I'm old number one and just like the squatting oh yeah,
just like compresses your disco discs. Yeah, no space, no,
no whatsoever. So was where you are now? You're you're
(04:10):
actively competing in bodybuilding? Now was this always the goal
or so?
Speaker 2 (04:17):
Yes?
Speaker 1 (04:17):
And no.
Speaker 3 (04:18):
The whole reason I got into working out in general
was you know, to look like a bodybuilder, and you
know everyone wants to be more jacked and all that stuff.
So that was my initial focus. Was I was training
just you know a lot of hypertrophy, you know, six
days a week in the gym, still kind of eating
whatever I want. So I was, you know, eighteen to
twenty something, so I could get away with that kind
of stuff, and I wasn't putting on that same weight.
(04:40):
But the older I got, and then I started switching
into more kind of you know, after those first couple
of years, those newbie gains die out, that bodybuilding training
is a little less fun. So I kind of had
to switch my focus into some strength training to kind
of keep my progressions going and kind of liked it.
But then at that point it was like, Okay, do
we stay the same size or are we going to
(05:01):
try to push those lifts a little harder.
Speaker 2 (05:03):
And that's where the weight gain came.
Speaker 3 (05:05):
From, just constantly chasing those next numbers up and then
you know, just kept going.
Speaker 2 (05:10):
So I just kept rolling with it.
Speaker 1 (05:13):
Yeah, And that was at the time too, that was
actually very that was still pretty common.
Speaker 3 (05:17):
It was yeah, the whole the main gaining and all
that wasn't a thing back then. It was bulk, get
as big as you could, get huge and.
Speaker 2 (05:26):
Live your life.
Speaker 1 (05:27):
Yeah, I mean Dave Tate was talking about people, you know,
eating sleeves of oreos and butter and just like all
sorts of things in order to put on weight.
Speaker 3 (05:38):
Yep, my posts workout four times a week. When we
were training out there, I'd go because we had that
in and out right around the corner. Oh yeah, so
I'd go right into the parking lot get my two
four by fours animal fries, eat that in the car,
and then I had about thirty minute drive home, and
then I had my beef and myron, my rice and
all that stuff after. So it was a constant just
(05:58):
eating twenty four seven whatever I could get my hands on.
Speaker 1 (06:02):
Yeah, like any idea how many calories that was versus
how many you're you're consuming now.
Speaker 3 (06:08):
I always estimated it at around like four to five thousand,
but uh, you know, now that I've been you know,
more focused on this bodybuilding stuff last year, I pushed
my off season to about almost like five thousand calories,
and uh, you know, the amount of food I was
eating was definitely twice as much as I was eating before.
Speaker 2 (06:28):
So it sounded like it was a lot. But I
don't know if I was just eating.
Speaker 3 (06:31):
So much, you know, fatty foods and stuff, and I
was just getting a ton of calories, but it sounded
like a lot more at the time.
Speaker 1 (06:38):
Yeah, it was maybe this composition of those glories of
for sure, it was. It was the issue, for sure.
So when did you make this switch?
Speaker 3 (06:49):
So right at the beginning of COVID, I got a
colon infection. So the colon infection came on like out
of nowhere, and just one day I woke up felt
a little sick, decided I would go to the gym anyways,
did some squats. I think that day we were repping
like four sixty five or something, and made it through
(07:12):
the whole set fine. The end of the workout, I
was just not feeling good. So that night I went
to the hospital and I couldn't pee or go number two,
so they thought I had an inflamed prostate. So they
put me on some antibiotics, had me go home, said
if it didn't get better, and like two days, come
back two days later. Still was just getting worse and worse.
(07:35):
But at that point, you know, I'm a stubborn dude.
I was, you know, mid twenties. You know, I'm not
going to the hospital twice in three days or whatever.
So I kept saying, I'm good, I'm good, just waiting, waiting,
and you know, that fever just kept creeping up, creeping up,
and then got to the point where I was, you know,
over one hundred and four, and I was the girlfriend
I was living with at the time. She was like,
(07:56):
we're gonna call an ambulance if you don't get your
ass to the hospital.
Speaker 2 (07:59):
So she called my mom.
Speaker 3 (08:00):
My mom's calling me freaking out, and so ended up
going to the hospital again. And by the time I
got there that time, I was in bad shape, already
going septic.
Speaker 2 (08:09):
So it was like, shit, got really.
Speaker 3 (08:11):
Am I allowed to cuss on here started getting really
serious really fast, and then so yeah, everything just kind
of came out of nowhere. So I had to have
emergency surgery. And then after that it was like no
lifting for a while. So at that point there was
no real, you know, reason to try to keep being
big if I wasn't going to be lifting heavy. Yeah,
so that kind of started the process where I was
(08:33):
kind of controlling my food a little bit more, and
then I started getting back into the swing of things,
started pushing it a little more, and then I tore
my latin here dead lifting like five eighty five. And then,
you know, after that, I was like, you know, let's
take a break, reassess what we're doing, because I can't
keep taking time off work for injuries like it's you know,
(08:55):
it's it's not a realistic thing. So I had to
kind of change focuses a little bit, just started kind
of cutting down, and once the fat started coming off,
I realized I had a decent amount of muscle underneath.
So it was like, all right, let's see what we
can do now. So that's kind of how the whole
bodybuilding thing got started.
Speaker 1 (09:11):
That's interesting because you don't even like physically, don't even
look like the same person at all. Like I can't
even I can't even you know.
Speaker 3 (09:19):
I think now I walk around at I mean, right
now I'm a little leaner because I'm cutting down before
I push up again. So I'm about one ninety right now.
So that's you know, sixty pounds difference is pretty pretty noticeable.
Speaker 1 (09:29):
Pretty significant, Yeah, for sure. For sure. Who did you
look to for for information when you made that shift?
Speaker 2 (09:44):
You know what? Honestly a lot of it was just
you know, stuff on the internet.
Speaker 1 (09:49):
You know.
Speaker 2 (09:49):
I've been you know, in the game for a long time.
Speaker 3 (09:51):
So throughout the years, I have manipulated my weight, you know,
competing and you know, I would I think I've done
one eight, one ninety eight, two twenties, and two forty five.
So throughout that time, I've kind of had a pretty
good understanding of nutrition and how to kind of change
my weight to where I needed it to. So from
that point it was just kind of like researching a
(10:12):
couple of nuanced things of how I can really dial
that in for my performance, because you know, once you
get into the whole restricting calories, it's all pretty straightforward
from there.
Speaker 2 (10:21):
Yeah, So once I kind.
Speaker 3 (10:21):
Of had that dialed, it was like, how do I
really kind of step it up another level, make sure
I'm getting the nutrition I need to really kind of
fuel my training and kind of make that you know,
next level change.
Speaker 1 (10:35):
What is what is your current program look like versus
what you used to do.
Speaker 3 (10:43):
So, like back in the like powerlifting and strong man stuff,
I would usually only train about four days a week,
and those were obviously going to be super long sessions
just because you have so much to do, you know
if you're squatting, benching or you know, doing your log press,
sandbags all that stuff, So training for two or three
hours of session, so you're definitely getting in a lot
(11:03):
of work, but it's not the same. So my initial
focus was trying to get into the gym more and
just try to you know, not do as long as workouts,
but just kind of little stimulate and kind of get
out at first and then once I kind of adapted
to that, I kind of started adding more and more volume,
and then it kind of became a thing where how
can I get in like the most amount of volume
(11:23):
I need per each body part while still being able
to recover. That was my biggest problem when I kind
of first started this whole stuff. I'd, you know, try
the bro splits or like a push pull legs, but
you know, it's if I'm doing too many sets throughout
the week. I noticed, you know, when I come in
three days later, I'm still not able to kind of
move the weight that I really needed to. So kind
of finding that balance for how much volume I can
(11:45):
actually handle throughout the week and still feel good for
my next training session, that was kind of the biggest
determining factor. So now I train about five to six
days a week, but my workouts are a little bit
more condensed. I'm kind of just getting after it the
whole time.
Speaker 2 (11:59):
Shorter rescip.
Speaker 3 (12:02):
Yeah, just kind of more you know, basic stuff, kind
of more what you just see like bro kind of
you know, bodybuilding stuff, pretty straightforward for the most part.
Speaker 1 (12:10):
What are your your favorite lifts.
Speaker 2 (12:14):
These days?
Speaker 3 (12:16):
These days, I kind of just go with whatever feels
really good, So it changes from you know, month to month.
I think right now, I'm really into like, uh, you know,
like certain flat machine presses that are converging, and yeah,
you know, certain pendulum squat machines feel really good. But
you know, I'm more about just whatever I can kind
(12:38):
of feel the best and comfortably move weight. That's kind
of ends up being my favorite things now on not
about you know, what I move the most weight in
and what looks the coolest.
Speaker 1 (12:49):
How I mean, how individuals do you think it is?
I mean, do you do you think that you can
like not that back in the day when when when
workouts were published in bodybuilding magaziness, not that you could
rely on that being the thing that the person actually did.
But how how possible it is just to take an
(13:13):
off the shelf program and get where you're trying to
go or is that just like step one toward figuring
out what you actually need to do?
Speaker 3 (13:21):
So I'm like personally under the belief where like I think, whatever,
like you whatever you can kind of push yourself towards,
like you know, you you are your own kind of
limiting factor with this kind of stuff, because I mean
the biggest thing is how hard are you going to
push it? Because you can give you know, ten people
the same program and they're all gonna get, you know,
pretty different results. But at the end of the day,
(13:43):
you're gonna notice that there's gonna be you know, three
or four people in there that are probably pushing at
a different level than everyone else. And I think that's
gonna be the biggest determining factor is how hard you're
actually trying in those I think a lot of those
programs that you can just find off the internet, probably
for eighty percent of the population, they're going to work great.
But the real kind of thing is like how hard
(14:04):
are you actually trying in those workouts? Yeah, because it's
it's really easy to go through the motions, but are
we lifting with intent? Are we actually trying to get
better every session?
Speaker 2 (14:12):
Those kind of things mm.
Speaker 1 (14:13):
Hmm, Yeah, that makes sense. Who are you working with
at this point? Like what kinds of clients are you
working with right now?
Speaker 3 (14:21):
I have a pretty giant mix of kind of a
little bit of everything. I got, you know, clients in
their eighties, and I have clients all the way as
low as you know, eleven years old. So wow, got
a pretty big range kind of working with anybody. So
whatever people have problems with, we can usually get them sorted.
Speaker 1 (14:37):
But what, obviously a parent's going to be involved and
within eleven year old one, what what's the goal there?
Is it a sports thing or is it just a
getting better shape thing? Or well?
Speaker 3 (14:48):
Well, now what like a lot of it is now
it's a lot of these kids just aren't playing sports.
So now that they're not in sports, you know, they're
just playing a lot of video games and they're not
getting outside. So a lot of parents now are just
taking the initiation to be like, hey, we're going to
put you in personal training, get you at least move
in a couple of times a week, just to get
you on that path. I think people are starting to
(15:09):
really realize now that there is a lot of importance,
you know, staying moving and actually getting that exercise in.
So if you're not going to be playing sports, we
got to do something.
Speaker 1 (15:18):
It's funny how the pendulum swings, you know, because they're
there for a while, it's like, well, I mean we
all know that that that school's cutting out like pe
and sports and stuff was a bad idea. And at
the same time we have this huge rise in the
diagnosis of ADHD. And it's like, well, you're not giving
(15:41):
kids anything to do. They got to run around, that's
I mean, right, they've got you've got to burn off
the energy somehow. And yes, it's it's great to see
that a parent would recognize that, hey, you need to
get up off the couch. That's it seems like such
a cliche, but it's like true, it's it's it's sad true.
(16:01):
And actually, you know, use your body, create some physical
effort beyond what you're doing with your thumbs and you know.
Speaker 3 (16:08):
And it's a you know, it teaches them that, you know,
they are capable of more than they think.
Speaker 2 (16:12):
That's the biggest thing.
Speaker 1 (16:13):
Yeah, that's I mean, yeah, I would, I could see.
I can see how that would be a big deal
because it is easy to It seems like there are
sort of two mindsets and not just kids, but like
people period. Either people think that they can't do X,
or the other people who think that if they just
did X, they might be really good at it. And
they might be, you know, like and and there's an
(16:35):
ego weird thing there. They might ever actually do it,
but they think that would be good if they did.
Speaker 2 (16:41):
And yeah, Yeah, that's definitely definitely a thing too.
Speaker 1 (16:45):
Yeah, that's the thing that we all deal with it.
And then you're working primarily with clients in person.
Speaker 3 (16:54):
Yeah, I do some online, but for the most part,
most of my clients are in person.
Speaker 2 (16:58):
Right now.
Speaker 1 (16:58):
Yeah, you've been giving me stuff to do and it's
been getting me back into it. But I had this
conversation with somebody the other day about whoever they were
working with, and like, yeah, what do you get this
After a while, after a few weeks, you start thinking, well,
not that I know more, but I want to do
(17:18):
this differently. It's being done yeah, and not you know,
I mean, not that there's anything wrong with it, but
it's just like, well, I'm used to maybe heavier weights,
and I can't do those heavier weights for ten for
a set of ten. I can do them for five,
but I can't do it for ten. And it starts
to morph and and I guess that's sort of a
(17:39):
natural process too.
Speaker 3 (17:41):
Yeah, everything's gonna always change, you know, your training is
not always gonna be the same throughout your entire life.
You're gonna have different flows of things. Yea, injuries are
gonna come, life events are gonna happen. You're gonna have
to switch things up, and the more you can adapt
to those things, the overall better off you're gonna be.
Speaker 1 (17:57):
Yeah, you know, I think that that's true.
Speaker 3 (17:59):
You know a lot of that too is you know,
if you can just stick to those kind of basic things.
A lot of people get into that, you know, habit
where they do want to change those things that their
coach gives them. But then, you know, if you're constantly
changing everything so often, there's no way for us to
track progress, right, So, like we do need to stick
to those things for a long time, and people don't
like that, and I know it's kind of boring at first,
but it's that kind of discipline of doing the same
(18:21):
thing over and over and over again that's where we
really get better.
Speaker 1 (18:24):
Yeah, For me, Like, i know I'm going to be
out for two and a half weeks or so, and
I have no idea about whether I'm going to actually
how often I'm actually going to get to a gym,
And historically, like I haven't really worried about it too much,
but because I've been kind of back on a role lately,
Like you don't want to keep that momentum yeah, you
(18:46):
want to keep the momentum going. It's not like, oh
my god, I'm going to lose all my games. But
in a way, it kind of is, you know, you
don't want you don't want to like fall into that cliche,
but at the same time, like it's a habit and
you have to, like you have to keep the happening,
you have to keep the happy, you have to keep
it in the groove. And that makes it, you know,
(19:07):
disconcerting when you just can't can't do it.
Speaker 2 (19:10):
Yeah.
Speaker 1 (19:11):
Yeah, it's just so so we'll see what my mental
state is like script I managed to accomplish and just
time to like this is like I'm traveling and I'm
going to feel like shit for the first couple of days.
Speaker 2 (19:24):
Yeah, because I mean you're going to be moving, so
it's not like you're doing nothing. Yeah, so exactly exactly.
Speaker 1 (19:29):
It's just it's not what I'm not I'm used to,
just totally out of the routine. Yea, how were you
What do you feel about step counts? On it during
the day with with clients, what do you what do
you tell folks?
Speaker 3 (19:43):
Yeah, I'm huge on steps, so you know, getting in
those at least you know, ten thousand steps a day.
We can burn a ton of calories that way. So
even throughout most of my cutting, I mean, I'm down,
I think twenty five pounds or so down on this
cut right now, and I haven't done.
Speaker 2 (19:58):
A single day of cardios.
Speaker 3 (19:59):
So I guess my ten thousand or some days I'll
maybe do twelve if I need to burn a little extra,
depending on how my weight loss is going. But yeah,
I keep it around ten or twelve thousand, and I
usually know with that amount of walking, I'm probably burning
around four to five hundred calories a day just for
my active movement. So at that point, you know, that's
you know already what I'm gonna get more out of
that than I am thirty minutes on the bike. So yeah,
(20:21):
it's a lot easier to do that way if I
just take a couple, you know, ten to twenty minute
walks throughout the day after my meals and just keep
it easy that way.
Speaker 1 (20:29):
I have to say that I have lost any fascination
I ever had with walking on a treadmill. I will
do it, but I have it's like, oh my god, Yeah,
it's it's a slog, whereas like walking outdoors is not
a slog.
Speaker 2 (20:43):
No, it's way easier, way easier. You get to, you know,
change the environment.
Speaker 1 (20:46):
See a little bit visual stimulation.
Speaker 2 (20:48):
That's huge.
Speaker 1 (20:49):
The temperature isn't always better, but some.
Speaker 3 (20:52):
Yes, that's why I during the summer months, I got
my walking pad, so I just kind of throw it
in the corner of the living room. I pull it
out right in front of my TV and just do
like ten to twenty minutes while I'm watching TV. Then
park my ass back on the couch. You know, at
least get a little bit of movement if I'm going
to be just kind of hanging out all day. So
when it's one hundred degrees, I still try to get
(21:12):
it in.
Speaker 1 (21:14):
So you were you're working in construction before, right, Yeah,
and then you shifted to training, Like how did that happen?
Was that?
Speaker 2 (21:25):
What was the Yeah?
Speaker 3 (21:27):
So I got into doing construction right out of high school.
And then when I was in my early twenties, me
and my younger brother we started our own construction company
with our dad, and so we did that for years.
But during the whole time of the colon infection and everything,
I wasn't allowed to lift like more than fifty pounds
for like six months or something like that. So construction
(21:48):
was one hundred percent just out of the question at
that point. So I kind of had to pivot and
figure out what I was going to do to you know,
get money in my pocket. So I was managing a
couple pubs and stuff for a little bit, but I
just you know, wasn't the move. Didn't enjoy it at all,
So I.
Speaker 1 (22:07):
Could see how it would be a pain in the ass.
Speaker 3 (22:09):
Yeah, pain in the ass dealing with drunk people and
you know, upper management was terrible. So it's like, get
out of that, trying to go back to working for myself.
And then it was like all right, I already knew
that training something that I'm passionate about. I love bodybuilding,
I love powerlifting, I love helping people. So it was
kind of just like a natural progression that like, this
is what we know we like doing. Let's see if
(22:31):
we can try to make money doing that. Yeah, you know,
so that's kind of how that kind of went about.
Speaker 1 (22:36):
Yeah, did you did you do SERTs or did you?
Speaker 2 (22:40):
Yeah?
Speaker 3 (22:41):
So years ago, probably mid twenties or so, I went
through the whole NASSAM certification to do all that, and
I was going to start start training, but I just
never wanted to kind of pull the gun and just
actually start doing it. It was kind of always one
of those things with one day I'm going to do it.
One day, I'm going to do it. And so he
finally was just like, all right, it's the time we
(23:02):
got to do it. So yeah, But other than that,
it was just you know, my basic certification, and then
I'm constantly trying to soak up whatever information I can get, so,
you know, constantly listen to more podcasts, you know, reading studies,
you know, trying to figure out what's the new information out,
what's working, what do we know that's not working anymore,
(23:22):
you know, all that kind of stuff.
Speaker 1 (23:26):
So you're you're obviously, like, like like every everybody who's
getting started in bodybuilding, you have like a goal in mind,
and most of the time the goal is a pro card, Right,
what's the what do you feel like the mental prep
is around that for you?
Speaker 3 (23:46):
So for me, I try not to I mean, obviously
that is the end goal. You know, I'd like to,
you know, get that pro card and establish you know,
if I could actually step on stage as a pro
and see how I hang with some of the best
guys out there, and you know, that'd be awesome, but
I try not to put too much pressure on that
kind of stuff, take it day to day, show by show.
Speaker 2 (24:04):
So my first goal was just to step on stage.
Speaker 3 (24:07):
And you know a lot of people have that goal
of just stepping on stage, but I wanted more than that.
I wanted to not just step on there and just
do it. I wanted to, you know, look like I
belonged up there. I wanted to look like a bodybuilder.
I didn't just want to show up and get my
participation trophy. I wanted to go in there and you know,
show that I belonged. So that was my first goal,
(24:28):
is I tried to just go in there and just
bring my best look that I possibly could. And then
after that, you know, it kind of showed me that
I do kind of have the structure. You know, I
brought in you know, super lean physique, so you know,
I think I could probably do it. So that was
just going to be keep trying to level that up
and just see what we can do.
Speaker 1 (24:47):
I feel like, you know, in power lifting all the time,
we see people who were just getting started or whatever
who were reluctant to commit to being in a meet
because it's like, well, I do want to wait till
my lifts get better or whatever whatever. And in powerlifting
that is totally not.
Speaker 2 (25:04):
The right choice, completely opposite.
Speaker 1 (25:07):
But in bodybuilding it is the right choice. Here, I
think I think you're making a good point. It's like
you want to you do you want to go out
and look halfway legit at least right. You want you
want people to be able to not and say, oh, okay,
I get it. I understand why you're why you're pursuing this.
Did you go to bodybuilding shows before you started being
(25:28):
in them?
Speaker 3 (25:29):
Actually no, so never been to one before, and it
was quite a culture shock, coming from only being in
powerlifting meats before, where it's just you know, you know,
chunky tatted dudes eating candy all day, smelling like Ben
gay and stuff. Then you go to a bodybuilding show
and it's just completely different. You know, everyone's pretty closed off,
you know, no one's really talking to each other. It's
(25:51):
it was quite a different you know, vibe on everything. Yeah,
it was, you know, I had a good time, and
you know, it was it was definitely an experience for sure.
But I always tell everyone and the people you meet
at like powerlifting and strong man events, they're going to
be like the most genuine coolest people ever. Sometimes you'll
get some cool people in bodybuilding too, but I think
it's a little bit different of a crowd, but you know,
(26:13):
it's a little different. But yeah, it's definitely a different
between the two for sure.
Speaker 1 (26:17):
It's Yeah, that's interesting that that that that kind of
level of camaraderie doesn't really happen as much. But part
of it is just like people are maybe more in
their head.
Speaker 3 (26:27):
I think, so, yeah, there's I think there's a lot
more of a mental aspect to bodybuilding, just because especially
in that last little bit, you know, you you're starving,
you know, you're miserable, you don't want to be there,
you want to get food. So I see, you know
the the reason behind it, for sure, But it is
a totally different vibe when everyone's at a powerlifting meet.
You know, everyone's pretty, you know, happy, go lucky, you know,
(26:50):
kind of relaxing. But it's different out a bodybuilding show.
Speaker 1 (27:00):
You tolerate the tanning part of it. It would just
drive me nuts, Like I don't like anything on my
skin in the first place.
Speaker 3 (27:07):
That's the worst part of all of it. You gotta
go and go in a room with like ten to
twenty other dudes. You're just sitting there naked, and they got
to get all up everywhere, spray you head to toe,
and then you gotta dry off. They're all sticky and
gotta go back to your hotel or your house. You
can't shower for that night, so you'd be all stinky.
And then it's real gross when you go the next
(27:27):
day and then you're posing on stage, just sweating into
that stink, and it's gross.
Speaker 2 (27:31):
It's terrible.
Speaker 1 (27:33):
I hadn't really thought about that that. That totally makes sense.
Speaker 3 (27:35):
Because once you get that tan on, you can't shower,
You can't put anything on your skin, so no deodorant,
no nothing, And yeah, everyone's stinking real right back there.
Speaker 1 (27:43):
It's gross. Good lord, it must be like it must
be like the County Fair.
Speaker 2 (27:50):
Exactly, going to the four age area.
Speaker 1 (27:52):
Yeah, everybody smells like sheep and goats, cows, horses. It's crazy. Yeah.
In terms of you know, we talked about a broad
range of clients, like what are your favorite kinds of
clients to work with?
Speaker 3 (28:09):
So for me, my favorite type of client is anyone
that comes in and just gives me one hundred percent. Yeah,
if you come in, you give one hundred percent, no
matter where your fitness level's at. I can tell if
you're giving me one hundred percent. It's pretty easy to tell.
If you know, if I can see that you're really struggling,
or if you're not breaking a sweat at all and
you're talking the whole time, we can we can tell.
(28:29):
So you know, if someone's in here and they're coming
every session and they're giving me everything they.
Speaker 2 (28:34):
Have, those are my favorite.
Speaker 3 (28:36):
And that's the most I can ask for, is you
just put in one hundred percent of the effort to
the you know, the program that I'm going to give you,
and just trust that it's going to do the results.
And then you know that those type of people are
always the ones that are going to have you know,
the most progress too, so it's kind of you know,
they end up working the hardest and they kind of
get that validation after, so then we both kind of
feel better after.
Speaker 1 (28:56):
You know, you would think that the money would be
a real motivator so that people would like stay on
track and know.
Speaker 2 (29:05):
You would think that you'd be surprised.
Speaker 1 (29:08):
Yeah, I guess so it's like I guess psychologically, sometimes
paying the money sort of checks the box for some folks,
you know, and like you pay the money and show up,
but you don't really necessarily emotions. Yeah, you don't feel
like it's required that you like really really push yourself. Yeah,
And I think that it's unfortunate, but it's.
Speaker 2 (29:29):
It does happen, for sure.
Speaker 3 (29:30):
I mean, I do have my clients that I have
some clients, especially at my commercial gym that I train
out of. You know, they pay their money. They come
in once a week and that's the only time they
touch the gym, and they think that's going to be enough.
But you know, at least we're getting in one day,
but we should for sure beginning in more.
Speaker 1 (29:48):
Yeah.
Speaker 3 (29:49):
But you know, one's always going to be better than nothing.
So you know, we got to get you doing something
at least.
Speaker 1 (29:54):
Yeah. Yeah, and age range or doesn matter, you.
Speaker 3 (30:02):
Know, for the most part, it doesn't matter. I've had
eighty year old clients. I have one of my clients
that she actually just you know, she's going off doing
her own thing now, but she was with me for
maybe six to eight months.
Speaker 2 (30:15):
Her name was Miss Susan.
Speaker 3 (30:16):
If she listen to this somehow she's awesome. But yeah,
she would come in twice a week, and you know,
she'd get after it, and you know, it went from
her barely being able to you know, get on and
off up a box to where she was squatting with
you know, fifteen pound dumbbells, you know, just completely change
how she moved throughout the day. And you know, when
you hear those things of a client being like, you know,
(30:39):
I'd always had this problem when I get off the
couch and it takes me forever to get warm, and
my knees hurt all the time. And after a few
months where they're telling you like, hey, you know, like
everything that I'm doing nothing causes me pain. You know,
everything feels great. You know, I'm carrying all my groceries
by myself. You know, that's an awesome feeling. And so
like when I hear that, you know, that always just
(31:00):
kind of validates everything. So it's always the clients that
you know, get the most where you know, obviously I'm
gonna have a little bit more kind of bias towards
those ones because they're obviously working a little harder, you know.
Speaker 1 (31:12):
Yeah, yeah, And I mean strength gives people agency, especially
as you get older. You know, if you're if you're
strong enough to be able to do things yourself and
you don't actually have to ask for for help all
the time, even.
Speaker 2 (31:26):
That independence is huge as you age.
Speaker 1 (31:28):
So yeah, yeah, speaking of someone who's getting old, I
do occasionally ask people to do things for me that
I don't want to anymore, usually involving ladders, having fallen
off a couple in the past few years. Yeah, I
just yeah, yeah, no fun at all. Something you and
I have talked about reasonably extensively offline is UH, clients
(31:54):
on GLP one agonists. How what have you observed in
with those kinds of clients.
Speaker 3 (32:03):
So from the things that I've noticed, those GLP ones,
they're a great tool to add to our diet and
training that are already in place. But they're not gonna
be like a magic thing that everyone is anticipating. You're
not just gonna take that shot and lose fifty pounds
in three months and then gonna be a completely different person.
(32:24):
There's gonna be some type of lifestyle changes that are
gonna have to happen in that we're gonna have to
do something differently. So a lot of those people that.
You know, I do have some clients that get on
these GLP ones and you know, they're really reluctant to
change the way they eat, and you know they're so
one of the biggest problems is you're gonna have that
you know, your gastric empty and is gonna slow down.
(32:45):
Your metabolism is gonna run a little slower. So all
that food is gonna definitely make you a lot fuller
for longer. And what a lot of people do is
they'll have, you know, a tiny little protein bar for breakfast,
and then for dinner they're having a salad, and then
they had five hundredalaries for the day. And they think
they're good because they're you know, not hungry. But then
the reality is, okay, well, now that we're jurassically so
(33:07):
under our calories, our weight loss is not just going
to be fat, it's going to be muscle as well.
So a lot of those people, they're you know, not
having the weight loss that they expect to have because
they're just not making sure they're being fed properly.
Speaker 2 (33:20):
Yeah, that's the biggest issue that I see.
Speaker 3 (33:22):
I mean, I've had clients lose eighty plus pounds with
them so they definitely work, but they do need to
be used a little bit responsibly.
Speaker 1 (33:30):
Yeah, I mean, I've been this is sort of a
bit of theme lately, but I find that a lot
of people are that's really weird.
Speaker 2 (33:40):
The wind or something.
Speaker 1 (33:40):
I have no idea, that was a little little earthquaky thing.
I don't know, know. The lights aren't moving, so it's
not that I don't know. I'm not When I move
it doesn't bump the monitor. I don't know what happens
are they're just being given these drugs. My analogies like
people depressed people getting any depressants but without any any
(34:03):
emotional support, talk therapy or anything like that. That doesn't
make sense to me, but but it's it's kind of
more common than not. And I think that that's happening
with the GLP once too, where they're just not getting
the the lifestyle change support. And you know that the
(34:24):
worst thing isn't isn't the idea that you might stay
on the drug for the rest of your life. You know,
whatever your the drug is. The worst thing is that
you have lost too much muscle or your your diet
still sucks.
Speaker 2 (34:43):
And so when you're still taking this drug for no
other reason.
Speaker 1 (34:47):
Yeah, for no other reason, the fact that your diet sucks. Yeah,
it's just you're just taking it so that your your
diet can be terrible.
Speaker 3 (34:53):
And you know, I try not to be super cynical
and you know, get into my conspiracy theorist mind about
you know how much of that is the you know,
pharmaceutical whatever just pushing those drugs onto people. But every
time I watch TV, I think I see about five
different commercials for different GLP ones and stuff.
Speaker 2 (35:10):
So it is crazy.
Speaker 3 (35:13):
You know, they do work, but they definitely need to
have some responsibility to them too.
Speaker 1 (35:18):
Yeah. Yeah, and everyone is just looking for the quick fix,
the quick fix. The thing. I actually I saw this
the other day. This is just in terms of like
revolutionary drugs that UCLA has developed this molecule that reawakens
(35:40):
hair follicles, so it's essentially a cure for baldness.
Speaker 2 (35:44):
There we go.
Speaker 1 (35:45):
It's like wow, like in I mean, I don't know
how long it's going to take to get like f
they approved for this, but in like five to ten
years when we when people are bald, it's going to
be by choice. Yeah, Like what in the same way
that you know, the the GLP one and what's the
(36:05):
other one, the other hormone that that is in like
uh agonists that they use in like zip bound and
that's the grellin Yeah, g IP.
Speaker 3 (36:18):
Yeah, g i P and then yeah, some of them
will I think it's the I think that's the redit
true tide. Does the g IP, the grellin and the
g LP one or something, So yeah, it does like
a triple agonist on it.
Speaker 1 (36:29):
As these drugs improve, that's where I was. As these
drugs improve, then maybe just being fat will be a
question will be a decision as well.
Speaker 3 (36:40):
I mean, well, yeah, they have those myostatin drugs that
they're starting to run through some phases now that I
mean seem pretty promising in animal studies, but I mean
you never know with humans. But I mean, if you
can get a you know, myostatin and hibberw that just
allows you to build muscle without doing anything, and then
you have some advanced GLP one that melts the fat
(37:01):
off you in the future, I mean, there's probably gonna
be a drug that just, you know, ten years where
you just put on muscle and burn fat while sitting
on the couch.
Speaker 1 (37:08):
It's you wonder about the the physiological effects of that, because,
like I mean, people who who take steroids, sometimes you
find that they muscle growth way out strips the ability
of their their tendons and ligaments to keep up, and
you start popping tendons and having surgeries and reattaching things
(37:33):
and one thing or another. I wonder if that'll be
the case.
Speaker 2 (37:38):
I'm sure it will.
Speaker 3 (37:39):
I'm sure there'll be some type of new problem that
we'll see with you know, stuff happening.
Speaker 1 (37:45):
There's always kind of a it's always kind of a
zero sum game, you know, where you know you.
Speaker 3 (37:49):
Can take for something. Yeah, you're not just gonna get
a free ride to getting skinny and jack with nothing.
Speaker 1 (37:55):
Which sucks, because that'd be great.
Speaker 2 (37:57):
Yeah, that would be awesome.
Speaker 1 (37:59):
I I am always amazed by I mean, the people
still still use the the morphology, you know, the three classifications,
you know, the metamorph and morph Yeah, all that stuff,
because it's really it describes something, but it doesn't mean
(38:23):
anything at the same time, but there are people who
just don't put on weight, either muscle weight or fat
at the same pace as everyone else, and and that's frustrating.
But those people are are often frustrated because they're not
(38:43):
putting on on muscle.
Speaker 3 (38:46):
But then at the same time, you know, from my
you know, from what I've seen of you know, doing
this for a long time, there's so many of these
skinny guys that say they can't get bigger. They're really
reluctant to really try.
Speaker 2 (38:58):
To push the food.
Speaker 3 (38:59):
Yeah, and at the end of the day, we can't
get bigger if we're not going to eat. And I
know that's super counterintuitive to what the Internet says nowadays
because there's that main gaining stuff.
Speaker 2 (39:09):
Or whatever that is.
Speaker 1 (39:09):
I don't even know what that is.
Speaker 3 (39:11):
Yeah, it's basically guys just try to eat at a
maintenance level of calories and try to make gains that
way so they're not putting on fat.
Speaker 1 (39:19):
But I mean so like a kind of like I
don't know, like a worsk thing.
Speaker 3 (39:26):
Yeah, maybe, or maybe just like a super tiny deficit
where they're not going crazy. But I mean, at that point,
what are you gonna do, like do that for two
years to see any type of progress? I mean, what
are we really doing here?
Speaker 1 (39:38):
You know? Yeah, in terms of progress, like how do
you deal with I'm sure it happens for strength, but
I know what happens for weight loss. Where people are
just getting stuck. They're just not not not progressing at
the speed that they want to, or just don't seem
to be progressing at all, Like what do you what
do you say? What do you wit your council?
Speaker 3 (39:58):
So there's a there could be many different things. You know,
for some people, it could be as simple as maybe
we just get in some more steps. So for a
lot of people, you know, if they are kind of
exercising more, that getting in that step count might be
the last thing that they're going to do. So the
first step maybe just getting into the gym three times
a week. So you know, if they're getting into the
(40:19):
gym three times a week, you know, we're doing something
at least, but we're still not burning those kind of
calories throughout the day in the week that we need to.
So for some people, just kind of getting in those
extra steps throughout the day might be able to do
a little something. For some people could be you know,
stress related, what's you know, your sleep looking like for
their stuff like that. There's a lot of different nuances
(40:40):
that can come into you know, stalling with your weight
loss and progress. But a lot of it is going
to be kind of person to person individual on what
kind of stuff they have going on in their lives
and stuff.
Speaker 1 (40:51):
Yeah. Yeah, that's I mean, not making progress is a
big reason why people quit doing things. Yeah, you just
don't have the feedback loop.
Speaker 3 (41:01):
Yeah, and that's why it's you know, important to have
a trainer or a coach or someone who can give
you that feedback and being like, Okay, well if this
isn't working, now it's time to pivot. So like you
got to always kind of you know, know what the
next move is gonna be. And if you don't have
that knowledge yourself, you're gonna just keep hitting those plateaus.
Speaker 1 (41:17):
Yeah. And I mean, obviously it isn't always about scale
weight for sure, and you just you most people are
not checking in on their lean mass versus body fat
on a super regular basis and this or at all,
and that the scales that use impedance are just not
(41:38):
very accurate, and you know they can be.
Speaker 2 (41:41):
Yeah, you can get like a ten to fifteen percent
variance on some of those. Yeah.
Speaker 1 (41:45):
Yeah. And and I don't know the last time I
saw anybody have calibers used on them.
Speaker 2 (41:50):
Yeah, I.
Speaker 1 (41:53):
Know. And I still have a set from the from
the like late nineties at home somewhere. They were kind
of cool because they would like they would snap when
they gotten Yeah. Yeah, well that's sort of I mean,
that made sense to me. But it's hard to do
on yourself for sure, and.
Speaker 2 (42:10):
It's paining the ass to do on other people. They
don't like it.
Speaker 1 (42:13):
Yeah, yeah, no, sure. So it's like you know underwater
way did that a few times back in the day.
Speaker 2 (42:20):
Yeah, now they got the decks on.
Speaker 1 (42:21):
I've done dex that. Yeah, And and DEXA is like,
I mean, the underwater stuff is not painless. The dex
is painless.
Speaker 3 (42:31):
Yeah, the underwater is probably gonna give you a little
bit more accurate read on it.
Speaker 2 (42:34):
But that's what I'm saying. You don't have to dex that.
You just lay on the.
Speaker 1 (42:37):
Table super and it tells you, like where you're, where you're,
It gives you a full X ray all that, where you're,
where you're, where your fat is stored, and you know whatever.
I was talking to friend last night who was saying
that his his gym did a big like ninety day
(42:57):
fat loss challenge.
Speaker 2 (42:58):
It's happened a lot right now the summer.
Speaker 1 (43:00):
He's skinny guy in the first place, but he you know,
he dropped a fair amount of weight. I don't know
how many pounds it was. But then he went in
and got a dex and it's like, oh, all, nearly
all my fat now is visceral. Yeah, I'm over fifty
and you know, full of visceral fat, and that getting
(43:21):
rid of that is just super challenging. Yes, I don't.
I mean, there are they talk about, like the stubborn
fat loss protocols around like it's like hit and this,
that and the other thing to try to get get
rid of that stuff. And I mean, I don't know.
(43:42):
I mean, that's that's really my demon and has been
for a long time. And I don't know. I don't
know what because I'm you know, the process of losing
weight currently, I just don't know like where I'm going
to land and how bad that's going to be. I
will go back and get another Dexa and see where
that stands. But like I had, I had one a
(44:05):
few months ago, and I hadn't had one for like
seven or eight years, and what had changed during the
time was that, you know, thirteen extra pounds of fat,
my lean muscle moss was exactly the same. There you go,
But it was all just fat.
Speaker 2 (44:20):
Well that's that's fun at any muscle that's good.
Speaker 1 (44:23):
Yeah, yeah, probably, Well I was, you know, it was
also heavier. I was, you know, about thirteen pounds heavier.
So I just gained fat. Apparently that's uh, you know,
unfortunate happens, unfortunate fact of life. Yeah. Yeah.
Speaker 2 (44:42):
Do you.
Speaker 1 (44:44):
Have you had clients like leave because of like circumstance whatever,
you know, work or life or whatever.
Speaker 3 (44:52):
Sure, yeah, that's usually people's first thing that you know,
personal training it is going to be a little bit
of a pricey investment. So a lot of people their
initial you know kind of qualms about everything is that
kind of payment. But you know, I try to be
pretty affordable with people and work with people where I can.
But you know, if we're gonna say we're gonna spend
you know, three hundred dollars a month on personal training,
(45:15):
if you go out to the bar, you know, three
weekends a month, yeah, you're easily gonna spend three hundred
dollars if you have going out with a girl or
something else. You know, that's only a few drinks, that's
you know, the short night, you're gonna spend a hundred
bucks especially if you've got to pay twenty bucks to
get in somewhere. I mean, so I try to always
tell people that if this is something that we really
want to do, and if this is a really important
(45:36):
goal to us, that there's gonna have to be some
sacrifices that we're gonna make somewhere else.
Speaker 2 (45:41):
And so if we can make those.
Speaker 3 (45:42):
Sacrifices towards something that's only going to be putting us
into a you know, worst direction, like going out spending
twelve dollars a meal on fast food three times a week,
or you know, going out to the bars on the weekends.
Cutting out those things right there and just kind of
reallocating some of those funds to something that's gonna, you know,
improve your quality of life is kind of the biggest
(46:04):
kind of how I try to let people see that.
Speaker 1 (46:07):
Yeah, Yeah, And then have you had circumstances where people
have sort of left, like fallen off the wagon and
then come back.
Speaker 3 (46:18):
Yeah, For the most part, I try to keep people
with some type of guidance. So I always tell my
clients that the more times that we're in together, touching bases,
getting face to face, like, the overall better progress we're
gonna make and then as we progress, you know, we
don't need to be you know, doing that face to
(46:39):
face as much. The more they learn in the gym,
the more comfortable they are doing stuff on themselves. But
it's still good that you know, we touch base, you know,
at least once a week to check in and be like,
how's it going, you know, is there anything we need
to change? You know, how's your week been? Like, are
there any things that's happening differently? And so that way
you always have that feedback to where you know, they
(46:59):
can always keep something to where they're still moving in
the right direction. At least I try not to have
someone completely go away and then try to come back,
because then at that point they've probably regressed a little bit.
Speaker 1 (47:11):
Yeah. Yeah, it's amazing how fast, like if you've been
committed in the past, how how fast things will come back.
But it but it sucks because you you you always
have to end up starting it at like ground zero again.
Speaker 2 (47:26):
But muscle memory is a real thing.
Speaker 1 (47:27):
Muscle memory is a real thing. Yeah, it's just it
takes a little bit of consistency to kick back in. Yeah,
for sure, I have a a couple of like just
like food related questions. To wrap things up, one of
everybody's biggest challenges is just getting enough protein. It's it's
people people who have no idea how much protein that
(47:49):
they need. Uh, and most people are just not getting
enough number one and number two when people actually trying
to get it, it's it is challenging. Yeah, it's probably
one of the bigger challenges. What what what do you do?
What do you what's your life?
Speaker 3 (48:05):
So what I always want to do for most people
is I initially want everyone just to start off with
just tracking what you eat normally for a couple of days.
So when people initially do that, you can probably see
right off the back that their protein is going to
be a little bit lower. So one of the first
things that I try to do for clients is I
don't try to jurrassically change calories or anything. I just
(48:27):
want them to focus on eating more lean proteins throughout
the day. So for like a breakfast, I try to
have them focus on, you know, either like a Greek yogurt,
way protein, some eggs, something like that, where they're going
to be getting a good hit of protein in and
then for lunch or dinner, we're going to be doing
like a beef, turkey, chicken something where it's a lean
protein like that, and then I try to have them
(48:49):
do that at least three or four times a day,
and then throughout the day in between, if they're in
their car driveing to and from the gym or something,
that's where we can have a protein shake or a
protein bar to get extra you know, twenty to forty
grams in there. But a lot of it is just
kind of trying to get that focus of making your
meals around a protein source instead of just being like
(49:09):
I'm having spaghetti today, I'm gonna have, you know, a
piece of chicken with my pasta, you know, and try
to rearrange the meals a little bit to where they're
just focusing on getting more protein throughout the day. But
for me, one of my biggest tricks is I just
you know, every time I eat, I'm gonna be getting protein.
And so I eat five to six times a day.
(49:30):
Every time I eat, I want to be getting at
least forty grams of protein. So that's kind of just
how I make it easy. And then you know, if
I need a shake or two to kind of balance
some stuff out, that's where those come into play.
Speaker 1 (49:41):
You know that used to be the eating five six
times a day was it? It had like a different
rationale under it. It was like a thermic effect of
food and like or keeping tabolism going the tabolism all
that stuff. And I think that the practical reality of
it is, if you're trying to hit certain macro goals,
(50:03):
it's difficult to do that in three meals a day.
Speaker 3 (50:06):
Yes, the feeding window is important. So if you're not
kind of spacing out all that protein throughout the day,
and you know it's five o'clock and you have one
hundred and fifty grams of protein left, it's going to
be really hard to condense all that down into one meal.
So if you can spread all those out throughout the day,
it's going to be a lot more manageable. And then
(50:27):
when you're in a chloric deficit, if you're eating five
to six times a day, you're going to be eating
really small meals, but you're going to constantly be eating
every three to four hours, and you're way less likely
to be hungry at that point.
Speaker 1 (50:38):
Yeah, that totally makes sense. The other one is a
discussion that we've had before, and I know you've you've
had it on your social media too, that it's always
been a you know, like chicken, broccoli, rice scenario for
the body building diet. But rice has its issues and
there is a very easy substitute, yep, and that's potatoes.
Speaker 2 (51:03):
Yeah, potatoes are great.
Speaker 3 (51:04):
So one of the first things I do for a
lot of my clients when we're gonna deficit, I try
to get them eating you know, more volume. So if
we can do more things like sweet potatoes and potatoes
like a squash, even like a butternut squash, stuff like that,
where you're gonna be getting in a very large volume,
but you know, very small amount of carbs. Fifty carbs,
(51:27):
and rice versus potatoes is quite a substantial difference. So
if you're noticing that you're hungry throughout the day and
you're eating a lot of chicken, rice that kind of stuff,
switching some of those out for a potato, it's not
only going to be more micronutrient dense, but it's gonna
give you a lot more volume to fill your stomach.
Speaker 1 (51:43):
Yeah. The the thing about rice, they always say, you know,
while they talk about Chinese food, like you eat it
and you're hungry, again an hour later. Part of that
is you're eating a bunch of rice and it's just
like super digestible.
Speaker 2 (51:54):
Yeah.
Speaker 3 (51:54):
Rice is awesome because it is a great carb source
and we do metabolize it really well. But that's kind
of the other issue with it. It's going to just
go in and you're going to digest it immediately and
be hungry in a couple of minutes.
Speaker 1 (52:05):
Yeah, now that part sucks. Well. Obviously you're around here,
so you'll be back show, but I appreciate you coming
in today. Of course, where can people find you Rally.
Speaker 3 (52:15):
Instagram, just Riley Underscore Corbet and Yeah, or if you
want to email me for some training, you can reach
out to Riley at three SB dot co.
Speaker 1 (52:25):
Cool. I'm at the Jim mcdone of those social media.
This show is fifty percent Facts. For percent is a
word in fifty is just numbers. Fifty percent facts is
this Speaker Prime podcast and association with my Heart Media
on the Obscure Celebrity Network and I will talk to
you next week right on
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