November 28, 2025 • 35 mins
If you had 28 days to get into the best shape of your life, how far would you go? In this episode of The Supra Human Show, Ryan Stevens, Ben Olliver, and Dr Taylor Waters design a full 28 Day Physique Sprint, an aggressive plan to get photo shoot ready with severe calorie deficits, 15,000 to 20,000 steps a day, and low volume high intensity training aimed only at muscle retention. They talk about protein only style diets, fasting and even enhanced options like TRT or appetite suppressants. Most importantly, they explain why this approach is not sustainable, why a rebound is guaranteed, and how high performers can decide when a short brutal sprint makes sense and when they should stick with a slower long term plan.
Chapters
(00:00) Introduction
(01:47) Extreme Calorie Deficit For Rapid Fat Loss
(05:34) Fasting And Calorie Cycling
(11:21) Resistance Training Strategy
(16:53) Cardio Plan
(19:08) Supplements And The Enhanced Route
(25:49) Long vs Short-Term Approach
How many days do you think you could honestly stick to a 28 Day Physique Sprint. Leave your answer in the comments below.
To learn more about Supra Human programs: https://www.suprahuman.com
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Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
You've got four weeks to get into the best shape of your
life. What do you do?
First thing I'm looking to do is.
Any meal like that then would just be protein and try and keep
my protein as high as possible. Then if I go like the hunger I
couldn't manage, I just. How many times have you been
like, I really need to be in shape in four weeks I'm going on
holiday. You can talk about how well you
know, slow and steady, but that's not how a lot of people
(00:23):
work. So what I would probably do is
if I did that now and in four weeks I would 100% of your
photos you read. I'm Ryan Stevens.
Doctor. Taylor Waters, I'm Ben Oliver.
Welcome to the Superhuman show, Yeah?
You've got four weeks to get into the best shape of your
(00:45):
life. What do you do?
Panic. Panic, first of all.
Once the initial panic has set out.
So yeah, let's just, you know, let's play this out like if you
had to lose the maximum amount of body fat in 28 days to look
good for for one day, so someone.
(01:07):
Said you've got a photo shoot, John's message.
You know, Ben, we've got a photoshoot.
John's on the phone and said we're, we're doing a, we're
doing a podcast shoot. You've got four weeks to get in
shape and you've so you've got like 3 hours of one day where
you have to look good. Don't doesn't, you don't have to
maintain it, but like you just have to look good for that, that
that one photo shoot. What's your approach?
(01:28):
So I'll go. Yeah, Taylor, you can go.
Go first. John messaged me and said mate,
you go to photo shoot in four weeks I'd start going through my
CVI think. First, indeed.com.
Start applying John. I'm 12.
Weeks out. First thing I'm looking to do is
I'm going to get my diet in a position whereby I can drop
(01:52):
maximum body fat and maintain asmuch muscle as possible.
So I'm going to go harsh deficit, which I'm going to
stick volume through the roof. So let's yeah, that's because, I
mean, all three of us are probably going to say things
similar, but let's go specific. But what?
Yeah, like what's, what's the day going to look?
Like for you, Yeah. Oh, from a diet wise, I'm going
(02:13):
to drop cals, what I could tolerate over a four week
period, 1500 cals, maybe 1400 cows.
I could probably squeeze that out for a four week block.
All right, especially my job's on the line.
And then so I'm talking breakfast, I'm going up
carbohydrate wise, I'm just going fruit, fruit and veggies.
(02:35):
There's going to be no dense carbs in there at all.
So breakfast I'm probably going to go egg whites, bacon,
medallions, all the pan fried together with mushrooms and
onions. So I'm going to stink, but I'm
just going Max volume there. So just loads of.
Protein, but again, fats and carbs, I'd probably just stick
to the floor. Like I'm just going to accept
(02:57):
the fact that my fats are going to be through the, you know,
rock bottom. I'm just going to go protein and
fiber the whole way through lunch.
Then I'm going a massive chickensalad or massive tuna salad of
some sort. And then evening meal, I'm going
again, a leaner protein source, whether it be chicken, I'll
probably stick with chicken the whole time and I just go stir
(03:18):
fry veggie, add a little sodium to it and just get that diet
done. No change.
Rinse that straight through, massive volume.
I thought I'm going to be fighting my head off as well
with all the fiber and I'm probably going to be backed up.
Right, We'll, we'll just do dietbecause then we'll go back
around and do trainings and peekin and everything.
That's right, diet. So I would go as close to
(03:39):
protein only as I possibly could.
If I couldn't manage any any thehunger anymore, I'd add in like
veggies, like what? Like what Taylor said, but in
terms of calorie wise, as littleas I could possibly go.
And how? Much How much drink you're
tolerating for a four week period?
I reckon I could probably do some days 1000, some days maybe
1500 like 4 weeks because I knowit's an end inside I can I can
(04:01):
muscle. On average 1212 fifty, yeah.
I reckon I could do on average but like if it was there on
Sundays I'd take it like and anymeal I'd have then we'd just be
protein only, try and keep my protein as high as possible.
Then if I go like the hunger I couldn't manage I just had in
like buckets of lettuce, cucumber, anything, just try and
fill my stomach up. It's gone from.
Not like I'd add in a bit of fibre buckets of lettuce, yeah.
(04:23):
Just like remember my what I used to call them like super
salads on the back end of prep. I used to have like a kilo of
lettuce. One big thing of.
Kilo put in in well. Like a big head of lettuce.
Like it's massive when you put it in a massive thing of
cucumber. Like a full on length you.
Put that down hole or you have to.
Just grab it like that. I used to have 400 grams of raw
(04:47):
mushrooms and I even cut raw andthen I used to fry.
Do you lose the mass when you? Cut.
This is how bad it was rough. And then I used to what else
spray in there. Oh I used to fry some onions and
balad in there and then cut up three whole Peppers balad in and
then just a protein sauce on topwhich was normally chicken and
then buckets of like salt and petrol.
Gigantic. It used to be, you know, no
(05:08):
joke, it was my kids sick ball. If they were ever it was like
that massive big bowl. I suppose that's the only thing
we would fit in. It's huge, yeah.
Dude, So I would just, I would just do that and then salt and
pepper over the top of it then and just because it makes it
taste a little bit better. That's what I would do from a
diet. What would you?
Do. Probably, probably.
(05:31):
I would probably do. I think initially to kick things
off, I would probably fast for like 36 to 48 hours.
So I because because so like forone, I would, I'm like, well,
this is going to suck, but this is going to be the worst part of
(05:51):
the whole thing because like that two days eating nothing
sucks. But also it makes the 1500 a bit
more tolerable when you get it. But also it's like you I'll
basically just clear out, like I'll just, I'll just empty the
tank really quick because you, you would, you would empty the
tank that first week anyway. But I'm like, I'll just do it in
day one, like just just completely empty and deplete.
(06:16):
Then I would probably do. So slow approach to start.
Yeah, yeah, I would do around I think 1500 to 1800 cows like 3
or 4 days a week. And the other days I would just
do shakes only and I would go like 8800 cows and I would just
shake it And I, I would, I wouldliterally do like 3 protein
(06:36):
shakes and just, and it would yeah, because I, because I, I, I
can base, I could not eat for a day fine.
But like 2 like consistently lowcalories.
I fucking hate. It's like drip fair, yeah.
Whereas like, because if you average that out, it's probably
like 1100 cows a day, but I would rather do like 15-16
(06:56):
hundred one day, 800 the next and then and then alternate it.
So I would literally do like maybe shakes all day and then
like chicken and soup for dinneror something.
But it would be it would end up like 800 lbs.
Oh, yes, soups, I'm bringing it.Yeah, I've completely, I was
talking complete. You can edit that part out.
No, what I would do is I would definitely have two meals a day.
(07:17):
I wouldn't, I wouldn't go three.I would fast early.
I would have a meal around like 1:00 PM and I'd have a meal
around 9:00 PM and it would be yet soup City.
I like just math, like the what I was having last time I was
bringing in like carrot and coriander soup.
And it's like, you know, you're gonna have like 600 gram of it
(07:38):
for like 90 cal's. So I'd be having like 1.2 kilos
of soup and chicken. Yeah.
So I currently. Have two meals now.
I probably have one. You know, I like the idea of
fasting in the beginning, though.
We even like, like we, you know,like what we do with some
clients have like high and low days because like, if you're
going to be hungry on like 1200,you may as well go 800 and have
an extra 400 on one day. Yeah.
(07:58):
You give me something to look forward to, like it's the
constant monotony that would that would eat eat me alive.
So yeah, I would. I would because it because also
like I I found if I if I just doshakes, I'm less hungry than if
I because if I start eating a meal, I'm now food focused.
Whereas if I can wake up and just be like food is not on the
(08:20):
cards today. Like it's like I have these
three shakes that taste bang average.
I wouldn't even get a nice flavoured protein.
It would be like I might even get like the the way hydrolysate
that's almost like squash. So it's like today is just no
food and then it just. Feels like a drink.
And then the next day would feellike a treat that it's like, oh,
I get 3 meals today. And so I think from an adherent
standpoint, for four weeks, likeone week, I would just do fuck
(08:42):
all all week. Yeah, but like for four weeks I
would probably alternate it go I'd be.
Smashing like Diet Coke. Yeah, I have no teeth.
Left by the end. Yeah, the.
Photoshoot would be serious, it would be a smile.
I think this all highlights as well where again people say like
you shouldn't go aggressive intofat loss, but you always got to
look at long term solutions and short term solutions.
(09:05):
They are different because generally what I've experienced
is people for short term aggressive actually works really
well because it like like from amotivation standpoint, like like
like you said, I can be motivated to not eat all day if
I know the next day I've got a higher calorie day than normal.
So if to be motivated through the whole 4 weeks, you've got to
(09:27):
give yourself these like wins. And I think if you can go more
aggressive here, you get a little bit more here.
So like the extremes, they actually work in your favour and
can work in your favour short term.
Now extremes over long, rather likely not going to have the
same outcome, but it's, it's a different goal we're talking
about here. 4 weeks to try and get in photo shoot shape, photo
(09:48):
shoot shape from where you are now.
Like that's what we're looking at.
So the the strategies that we'rethat we're employing here,
they're just like we're not. Made to be sustainable yes, when
we have a. Client who's like oh I overrate
on the weekend, I'm going to fast for two days.
Like that's not the right solution for that.
That's a knee jerk reaction to Imessed up my plan and I'm going
(10:09):
to compensate for it. This is like a, this is a plan
structured approach for four weeks, knowing that it's not,
it's not for ideal behaviour or longevity.
It's not the most healthiest thing to do, but like this is
then this, but this is like, it's I, I love this kind of
stuff because it's real. Whereas like how many times have
you been like, I really need to be in shape in four weeks.
(10:30):
I'm going on holiday like and I really want to just, I don't
want to be a fat fuck like when I go, but like you can talk
about Oh well, you know, slow and steady like, but that's not
how a lot of people work. And I thought the person that
I'm in, I've got 4 weeks slow and steady doesn't work and.
I can't be fat at a photo shoot.I think as long as the
expectations are very clear at the start, where it's like the
(10:51):
approach that we're going to useis not sustainable.
Like I'm not condoning to do this long term.
Like it's very likely you're going to rebound after this.
Like, and again, we've said you're getting ready for the
photo shoot. I plan on gaining all the weight
back the following week. Like it's this isn't going to be
I'm going to get shredded in four weeks and then stay lean
for for the rest of the year because this is this is going to
(11:14):
time me out and I'm not going towant to diet.
So so it's you have. To talk for the right job, yeah.
Short term fix, short term solution.
Right, so now let's go resistance training.
What's your approach with resistance training?
Chest and arms, Chest and arms every day.
Yeah, bench and arms and that, that.
Nothing else. Now I'm going, oh, shoot, man, I
(11:35):
might even can off the legs for a photo shoot.
My legs are going to hang on forfour weeks because I'm going to
be doing a boatload of steps fora start.
I, I, I probably would do a little bit of extension, a
little bit of curl. So again, I'm going to be
fatigued. So I'm going to use a lot of
isolation work. I'm not going to lean heavy into
(11:55):
like squats, deads, big compoundlifts, which again, I would
program in a normal program, Butfor this goal, I just need to
maximize muscle retention and, and not fatigue myself into the
ground as to why I can't sustainwhat I'm doing for the next 4
weeks. So I would just go like I would
isolate like, you know, I'd liketo do like upper body twice a
(12:17):
week, lower body once a week andthey would be hard sets to
failure. Volume would be relatively low,
which is probably a mistake I made in my prep days.
My volume was way too high. My volume was way I was, I was
trying to expend in the gym and I would fatigue myself to to the
back ass of hell. But yeah, I would go low volume,
(12:40):
high intensity isolation. Most of the time.
I do a couple of compounds, Upper body two days a week,
lower body once a week. That's it.
I'm out. And lower body would literally
be leg extension, leg kill, backextension, leg press.
Done. Yeah.
Yeah, yeah, I would. I would probably do three days a
(13:04):
week, maybe even 2, and I might just do 2 full body workouts
where it's like like a leg press, a dumbbell press and a
row and then maybe like some curves and pushdowns just to
feel good. Like something like that.
Like I'd either do that three times a week and then I might
(13:24):
drop it to two as I get closer. Like first two weeks might be 3
and then drop it to two because I'm just going to be knackered.
But I would probably be doing atmost three working sets per
exercise. But I would I would make them
hard. Like I'd be going, I'd be going
to fail like one shy of failure on them.
(13:45):
But I wouldn't be Yeah, I wouldn't be, as you said, I
wouldn't be going in the gym to like deplete myself or like to
try and burn calories. It's literally just a means to
because at the end of the day, four weeks, like if I'm lifting
any kind of weight, I'm like, I'm probably going to lose a bit
(14:06):
of muscle anyway because it's such an aggressive approach.
Like the the goal of the four weeks, I'm not trying to come in
as big as I can. And so just by lifting two or
three days a week, I'm going to retain the majority of my muscle
and still look sharp. But I would rather be 5 lbs
leaner and lose a pound of muscle then not have that 5 lbs
(14:27):
but have that pound of muscle. Like visually it's going to it's
going to look much better. Like losing a pound of muscle
over your full body, you won't even notice it.
Especially in a photo. Yeah, Christ, you know, you've
got no concept in a photo. It's just like some guys are
shredded and they look jacked. But then when you see them in
person, oh, they're quite small.And I would do the same as you
like I would I would do. I probably wouldn't do
(14:48):
isolation, but I would use machines.
So it'd be like a chest supported row, a chest press, a
shoulder press machine, a preacher curl, like a push down,
like leg press. I'm not going to do anything
that involves hard lower back stuff because one, I'm going to
be tired, I'm going to be walking all the time.
But also I wouldn't want to injure myself in four weeks
because it's like if that puts me out and I can't walk, then
(15:09):
I'm fucked. And so it's like the the job is
to keep the lower body working so I can get the output
machines. Yeah, you're spot.
On that as well machines just like the risk of injury is
lower, I'm not having to like load up barbells and stuff and.
And if you, if the volume's lower, like machines are made
for like they got good strength curves to put tension where they
(15:31):
need to go. And so if you're really trying
to maximize muscle retention, machines are probably a bit
better. Because if I'm just doing like a
bench press, I'm quite a tricep dominant bench press or like my
chest might not be getting worked in those four weeks
because I'm just benching. Whereas if I do like a incline
chest press, that's probably a bit better for it.
I wouldn't train. Screw it, you.
Wouldn't bother you wouldn't bother.
(15:53):
I would do no, I would. I would do two days a week, one
up there and then one full body.But the full body would just
include hamstring curls and goblet squats.
I train in my garage. I don't have machines.
So then the rest of the stuff would just be low fatigue stuff
like chest supported row curls, triceps.
It's all that's more how when I was bodybuilding, that's more
how I used to train as well. Like when the goal was just
(16:16):
muscle mass, like strength. It's strength in those movements
I cared about, but in terms of my general strength, I didn't
care. I was like, I just want as much
muscle as possible. Backfires when you start trying
to lift heavy again. It is mad, isn't it?
How you can go from when you just train on like machines just
for like muscle mass. You can get really strong on
(16:37):
those machines and it doesn't cross over to like your
stereotypical strength movementsat all.
I think one thing that we all try to do here is like the
minimum dose response. We just wanted something to
maintain muscle whilst we get aslean as possible and then I
would just rack up my steps. I mean, that's the.
Next thing, cardio and steps. Would you do any specific cardio
(16:57):
or would you just walk? I think.
I just walk so I. Just walk.
I would probably I would probably live on my desk
treadmill like my walking pad, but I would probably use a
stationary bike slowly just fromI'm probably going to get sick
(17:17):
of walking and my knees and hipsare probably going to hurt after
a while. What I find is the bottom of
your feet. If anything, it's just a little
bit of novelty, much like the food cycle or the calorie
cycling bike and treadmill. Because I'll have some days and
I'll be like the idea of gettingon my treadmill now I just don't
want to. I'll sit and watch a show or
work on my laptop whilst just plugging on the.
(17:39):
Bottom. Basically I'm going to.
Try and continuously move through the through the day.
But like steps wise, I'm going to be looking at 15K minimum
closer to 20. I, I would try and shoot for and
I, I. So what I would probably do is
15 on training days, 20 on my non training days because I've
just got more time. Like I, I'd be walking for two
(18:01):
to three hours a day. I think I would.
I would just do steps like no cardio would just increase my
movement throughout the day. You know I.
I do like the idea of the steps on the bike because again, if I
went from maybe not now because I'd run a fair bit more, but say
now I went from my old step count of just like I'd be like 8
KA day or something. And then I went to 20.
(18:22):
I would probably get my, my feetwould start to play up or like
my, my, my, my, IT band would start to play up.
So by spreading the expenditure out a little bit, like nothing's
going to get like drastic overuse.
So you're going to because like the last thing you want to do is
get 2 weeks into this four week crash and you end up like, I
can't even walk anymore, my feetare shot.
So yeah, by spreading out a little bit more, yeah, there's
(18:44):
definitely some some rationality.
Maybe we should do it lads. Set a Set a four week period
before and after after the battery service, the final
transformation. Like we say though, I go, I go
50 under. Can I get 2 days in I mean?
I'm starving, right? So it's that steps, training,
nutrition, any supplements or? If I was, if my job was on the
(19:08):
line, well, let's. Do we'll do the the natural
supplements first and then we can do that and then.
The Mexican, the. Hypothetical Mexican enhanced so
from. A.
Well, if I'm going down the hypothetical enhance, what the
fuck am I going to do with the normal ones?
(19:30):
So no, no, just say supplements in general and.
I put my creatine up to 20 gramsa day.
So no, no sups, no, no, no. I would, yeah.
I'd put a multivitamin in there for sure, and I'd probably put
an electric in there as well because I'm probably going to be
sweating a fair bit with all TheWalking that I'm doing.
And from a nutrient intake standpoint, might, might end up
(19:54):
with some deficiencies with the with the diet that I'll be
running. So yeah, multivitamin
electrolytes out. Yeah, I'll probably do the same.
I'll probably have a fibre powder on hand just because I
tend to go real low fibre in general.
Pre workout because I'm probablygoing to be pretty tired, yeah.
I mean, I don't mind pre workouts, I prefer just coffee
(20:19):
than salt. Yeah.
Some sort of monster? Energy drinks.
Yeah, yeah, yeah. But like, like I probably would
do this with my, even with the deficit, I would probably put 20
to 30 grams of carbs, probably 20 grams in a drink that I would
start sipping, going to the gym and I would sip it whilst I'm
training. Just as like for that one hour
(20:42):
I've got something in me to likepush because otherwise I'll do 2
sets and you just flatten out and you just get really
depleted. But I I'll probably put a little
bit in there just to just to keep me going.
I could say I'm going to take like a multi bit and a crate and
stuff, but would I actually do it?
No, no I didn't. I forgot to take it.
It's why. It's why it's why we love you,
right? You just.
(21:02):
It's like I I should take this, but am I actually going to do
it? No, because.
I was, I was thinking like a fish oil and it's like, I
wouldn't take it. I would forget.
It's like it's four weeks like. Whatever, that's exactly what I
think. That's four weeks.
I'm going to be right. Yeah, OK.
If we're doing the the enhanced.So if we're going enhanced, are
we going? Like no, we'll, we'll go
therapeutic. Enhance, yes.
(21:23):
Or just like Mexico? No, because if we go Mexico,
just give me the kitchen sink. Like, yeah.
For four weeks, whatever. But no.
Famous the salad in some way. What do you want?
What have you got? What can I have?
I've got 300 bucks yeah, so so from a from a therapeutic side,
(21:44):
legally prescribed Subs. OK.
I would go to my doc and I wouldsay how comfortable are you
ramping my TRT dose up? OK.
And what would you be willing toramp that up to?
So let's say therapeutic. He would say I'm willing to do
200. I go, OK, sound.
Then I'd be like I've got a photo shoot in four weeks and I
(22:05):
need to look my sharpest. Do you have any Anavar
prescription? And he would say yes, 20
milligrams a day. And I would say anymore he'd say
no, what I say that I'll do then20 milligram a day.
Then I would say, what about that growth hormone you also
sell? And he would say, do you want
(22:26):
some of that as well? I'd say yes.
And then he'd give me some of that at a therapeutic of like 2
IU's a day. Yeah.
So again, it's there's nothing there.
You know, I know we're sort of joking around a little bit, but
there's nothing there, which is like medical prescription.
They're all legally prescribed and about 20 milligram, very
normal testosterone, 200, very normal growth hormone, 2 IU,
very normal. That's not bodybuilder dosing or
(22:47):
whatever you want to say. Yeah.
I think I, I would, I would do exactly the same.
I know, like the, the peptides are a bit newer now, but again,
if I got 4 weeks and I can get my hands on some, you know, some
SLU or some mozzie or something,I'd be like, why not like I'll,
(23:09):
I'll, I'll throw that in as well.
You're a little bit more. Advanced at that stuff.
I don't know too much about those ones.
I think I think the only other thing which I would do is I
would probably run the old ECA stack.
So because ephedrine. Caffeine and aspirin, yeah,
because you can get ephedrine inthe US through broncade because
(23:30):
there's like 10 milligrams of everything there.
So I've been told. But you, yeah, I I would
probably do an ECA stack like twice a day.
Yeah, just like pre pre steps inthe morning or something.
The craving anger out the windownow can I?
Yeah, that's that's what I mean.But yeah, about the naps, I'm
following that. I would definitely go down the
(23:51):
GLP 1 route and if we are going down AGLP 1 route, I'm not
having 1500, I'm cutting down to1000.
So again, there's got to be morecontext here.
I'm. Going to make use like yeah, I
would probably for four weeks I would I I don't think
Ratatrutine isn't available yet for to be prescribed because.
(24:11):
Zapatite is probably. Zapatite is the it's like a G
LP-2. OK.
So I would probably, I would seehow I go, but maybe maybe throw
that in from a hunger standpointand that that's purely I don't
need to see how I go. That's going in.
As soon as I get the text, I'm going right Ma get me that just
(24:33):
appetite out. I think the only the only other
one, which I guess you could call it a supplement, but it's
kind of not, is nicotine. I'd be I'm I'm I am a fan of
nicotine just from a stimulant and appetite suppression
standpoint. So I yeah, nicotine, ECA stack,
TRT like testosterone, anavar, growth hormone, maybe a like a
(24:58):
GLP. No stones left.
I'll tell you. I'll tell you what, if you, if
you did all of that for four weeks, if I, if I, if I did that
now and in four weeks, I would 100% be photoshoot ready.
Yeah, if you're sitting around what, 15% body fat?
So obviously if you're like 260 lbs before we've seen and do
nothing. I'll tell you what, you'd
(25:19):
probably still lose your pounds though.
Yeah, you look, you look a lot closer to photoshoot ready.
You won't be photoshoot ready. No, no.
But if you're sitting around 15%or so, like glazed over, you're
not photoshoot ready, but you'rein shape.
If you did that for four weeks, you'd be you'd definitely be
(25:39):
photo shoot ready. You'll be stayed ready, but
you'll be photo shoot ready. But it's it's it's I like the
conversation because part of me is kind of like, now would you
rather do a slower approach thattakes 12 to 16 weeks, same
starting point, or just get it done?
Get it 4 weeks. And be aggressive because
(25:59):
because I'm I prefer the aggressive approach.
Like I like the pressure. It allows me to stick to my plan
better. I like just like, again, like
we've, we've always said, like moderation doesn't sell, you
know, It's like the aggressive, it's more enticing.
Like it's a little bit harder. I like the faster change on the
(26:22):
scale. Whenever, whenever I start a
diet, first two weeks, scale doesn't budget, even though I
look better every week. It's like scale doesn't do
anything. It's really annoying, but like a
more aggressive approach. I see the, I see the scale
coming and I was like, oh, it's happening.
And then it's like, you know, like you push the rock over the
top of the hill and you're like,I'm going now.
Like, and it's like, I've done the hardest bit first week of a
diet. It's always shit because you're
(26:43):
just like, well, I still look like shit and I feel like shit.
But then when you start to see it and you're like, OK, I'm.
Good. I think aggressive approaches
are great. I think where people fail, fall
short is that they don't have a back out plan.
So like once the aggressive part's over, it's like they just
go back doing what they. Yeah.
And so that's the caveat to themis like when I've done those
aggressive approaches, it's likethere is a rebound afterwards
(27:05):
and I'm, you know, I don't balloon up, but it's like I
don't maintain that shape. It's.
Controlled you pretty much. Go back to what you were before.
There's no long term there's. A faster recovery process, you
know, within two to three weeks,it's like you're up 10 lbs and
you, you feel, you feel back to normal.
Whereas you know a slower approach, you could probably
hold on to the look for longer. Yeah, but as I think after the
last photo shoot we did, I actually walk around Lena now
(27:28):
than I used to. Yeah, I I I walk around Lena now
than I did pre pre shoot so last.
Last little bit, then peeking for the photo shoot because like
we said, you've only got to be ready for those like 3 hours
you've been running on empty forfour weeks.
Like what's your your peak week strategy going into the do?
You want to take this? Into the into the shoot because
(27:50):
I'll tell you now, like I have alot of clients do photo shoots
and they're like, what should I do with my peak week?
And I'm like, don't like becauseone, you're not lean enough to
benefit from a peak, but also it's like with peak weeks, you
have a you could look 10% betterand you have a 90% chance of
fucking it up and looking 20% worse.
Like why rock the boat? You've put 100 bucks on a bet
(28:13):
for a potential 110 back. Yeah, no, just keep.
Just keep the 100 bucks because if you lose, you lose 100 bucks.
Yeah, yeah, yeah. It's pointless.
Like I always say, if you look good on the Monday, you're going
to look good on the Saturday with a photo shoot.
Yeah. So the only thing I may do,
which is what we did for the photo shoot, especially if
you've been running like 1000 calories or whatever for four
weeks. And if I was actually ready, if
I still have fat to pull off, I would just go straight in as
(28:34):
normal, treat her as normal. But let's say I was peeled to
the bone like when I did a bodybuilding show, I would
literally probably carve upfrontload of the week and just keep
up, see how I looked as the weekwent on, and probably tape it
off into the photo shoot. I think the because the
challenge always lies when you're, you've got two options.
You can come in full and be a bit more pumped or you can come
(28:55):
in like a bit dehydrated and look a little bit leaner.
But it's like it depends what you are coming in.
And given what we've just discussed, the chances are I'm
not that lean so straight in. So I may as well just die
straight in. But if I like the last photo
shoot we did, I did come in, I was happy with the condition
that I was in like could I be leaner?
Yeah, for sure. But I was I was lean enough for
(29:17):
the shot. So I do like the approach.
And this is where I remember I had a housemate before who did a
bodybuilding show and we always spoke about how you always look
better after. Like you fill out, you know,
your, your, your carb stores fill out, sodium is high, water
is high and you just pump up, but you're still lean and you
look great. And he was like, well, he was
(29:38):
doing a show and he got ready a couple of weeks early and he was
like, and this show he was entering was shit.
It was just like a very low standard show.
And he was like, I'm going to enter that show, but he was
like, do you know we always say like you always look better
after like a binge on like junk food.
I'm going to do that going into that one.
So he went a genuine. Now he had in about 3 days, he
(30:00):
had Domino's, KFC, Mackey's. He had like like loaves of
bread. He just hammered stuff,
doughnuts he was eating. Anyway, I'm just going to do it
and see how it goes. He looked sick.
He walked out on stage. He looked so jacked as he came
out and he was still lean, like he didn't like glaze over or
anything. Like again, could he have been
(30:20):
leaner? Yeah, but he was lean enough for
the show would definitely and helooked so full.
I remember thinking, holy shit. So whenever I've done something
that's not bad, like there's no because like the risk is you
mess that up, you look a bit glazed and you lose a pretty
rubbish shows. Who cares?
So for the photo. Shoot, I was like.
Ain't got a hammer, ain't got a hammer, was it?
(30:40):
We had like the Five guys the night before, the morning of we
had like pancakes and stuff. If anything, I would have gone a
bit more aggressive, but not theproblem is going that aggressive
so close. You're bloated, you feel full.
So I didn't want to eat anythingelse because I was like, oh, my
stomach feels like it's out here.
I would probably do like if I was going to do a photo shoot
(31:01):
again and I was that lean, I'd probably do three days, three
days of eating what I want. I wouldn't force it, but I would
have a pizza, I'd have a couple of burgers in there.
And I would just cruise into theshow like that and just, and
just see how it went. Because yeah, I've, I've never,
yeah, every time I've done that,it's always taken like 4-5 six
days before I start to look worse.
The first three days I look better and better and better and
(31:24):
better. I'll call you just playing catch
up really on you from like the massive deficit.
You're in? Yeah.
Because again, if you gained, even if you gained a pound of
body fat, but a pound of body fat and all that extra like
fullness and pump up, it's, it'sfor me, the trade-offs there.
I'll. Tell you I would fuel up like
you said on foods which were theopposite of why I was doing the
(31:44):
drop body fats like low volume like high cal's sodium you.
Know fat, carb, salt. Imagine going into my photoshoot
with my king salaries just like.You're still soft and then you
blasted all that as well. Pumps good though.
I think I would just so I would keep my food, like my meals in
(32:06):
my water and take my salt and take really consistent that last
week. And then I would just probably 2
days before eat rice with my meals, just ramp up the carbs.
And then I think like just before the shoot, I would do
some sugar, some, you know, somesweets, a coffee and then pump
(32:28):
up. But I wouldn't do anything
crazy. Like I didn't fill out pretty
quick, but I would rather like all.
All I would need is enough for glycogen to get a pump.
Yeah, like, but like you said, it's like I wouldn't go full as
a house. It's like I just need some so I
don't look flat. Yeah, given this.
Context where you're you've had to try and get photo shoot lead
(32:49):
in four weeks. I think it's you're not gonna be
shredded. So you're better off just
cruising in, fill out a little bit so you're not flat as a
pancake. Yeah.
And then take, take whatever yougot when you get there.
I tell you one thing. Yeah, so I've had, I had a
client before tell me about obviously this situation.
It was like more like for a vacation.
He was like, oh, what should I do leading up to my vacation to
peak for? I was like, you're gonna be
(33:10):
peaking on your week vacation anyway.
Like just yeah. Yeah, yeah, yeah.
You're gonna be all the way on the Monday.
You'll be peaked by Tuesday. I, I do, I do the same thing
with, with Scott is like we'll, we'll do like a really like a
not even a car, but, but like we'll just take him from away
from death calories for, for like 1 to 2 days.
And I'd be like, you're going tocarve up in 2 days whilst you're
(33:31):
out there and then you'll look good and you won't spill over
for that. Because we, if we pick you now,
you're just going to spill over for a week and then you.
Get out there and you've glazed by day 2.
Day one at the pool. Glazed over straight.
Away. At least survive three days.
Yeah, yeah. I would.
I wouldn't dehydrate or keep my water and salt exactly the same.
I've never looked bad at cuttingwater.
(33:52):
No, always and that's one of my first few shows.
I always used to cut water and it I always look worse, I'd be
backstage and pump up. I mean I feel so small.
I feel so like drained. If anything, I would increase my
water intake that that last week.
But yeah, so that's, so that's, that's some good tips there.
If you guys have 4 weeks to get into the best shape you can,
(34:16):
it's not a bad structure to use.Just know that it's made for
four weeks. It's not sustainable.
You're probably going to reboundafterwards, maybe even gain more
weight than where you were four weeks prior.
So these are all questions that you have to ask yourself before
making your approach for an aggressive diet.
I think the more times you've done an aggressive diet, the
(34:39):
better you get at them and able to handle the hunger and the
rebound and everything. But you know, if you're that way
inclined and you prefer sprints rather than the marathons, not
not a completely silly approach to to look at.
Awesome. Thank you as always guys for
tuning in. Be sure to like or subscribe on
iTunes, Spotify, and YouTube andwe'll see you next time.
(35:00):
If you love this show, please like, share and leave us a five
star review so that we can help more people.
I'm John Matson, reminding you to always go get what's yours.
You've got four weeks to get into the best shape of your
life. What do you do?
First thing I'm looking to do is.
Any meal like that then would just be protein and try and keep
my protein as high as possible. Then if I go like the hunger I
couldn't manage, I just. How many times have you been
like, I really need to be in shape in four weeks I'm going on
holiday. You can talk about how well you
know, slow and steady, but that's not how a lot of people
(00:23):
work. So what I would probably do is
if I did that now and in four weeks I would 100% of your
photos you read. I'm Ryan Stevens.
Doctor. Taylor Waters, I'm Ben Oliver.
Welcome to the Superhuman show, Yeah?
You've got four weeks to get into the best shape of your
(00:45):
life. What do you do?
Panic. Panic, first of all.
Once the initial panic has set out.
So yeah, let's just, you know, let's play this out like if you
had to lose the maximum amount of body fat in 28 days to look
good for for one day, so someone.
(01:07):
Said you've got a photo shoot, John's message.
You know, Ben, we've got a photoshoot.
John's on the phone and said we're, we're doing a, we're
doing a podcast shoot. You've got four weeks to get in
shape and you've so you've got like 3 hours of one day where
you have to look good. Don't doesn't, you don't have to
maintain it, but like you just have to look good for that, that
that one photo shoot. What's your approach?
(01:28):
So I'll go. Yeah, Taylor, you can go.
Go first. John messaged me and said mate,
you go to photo shoot in four weeks I'd start going through my
CVI think. First, indeed.com.
Start applying John. I'm 12.
Weeks out. First thing I'm looking to do is
I'm going to get my diet in a position whereby I can drop
(01:52):
maximum body fat and maintain asmuch muscle as possible.
So I'm going to go harsh deficit, which I'm going to
stick volume through the roof. So let's yeah, that's because, I
mean, all three of us are probably going to say things
similar, but let's go specific. But what?
Yeah, like what's, what's the day going to look?
Like for you, Yeah. Oh, from a diet wise, I'm going
(02:13):
to drop cals, what I could tolerate over a four week
period, 1500 cals, maybe 1400 cows.
I could probably squeeze that out for a four week block.
All right, especially my job's on the line.
And then so I'm talking breakfast, I'm going up
carbohydrate wise, I'm just going fruit, fruit and veggies.
(02:35):
There's going to be no dense carbs in there at all.
So breakfast I'm probably going to go egg whites, bacon,
medallions, all the pan fried together with mushrooms and
onions. So I'm going to stink, but I'm
just going Max volume there. So just loads of.
Protein, but again, fats and carbs, I'd probably just stick
to the floor. Like I'm just going to accept
(02:57):
the fact that my fats are going to be through the, you know,
rock bottom. I'm just going to go protein and
fiber the whole way through lunch.
Then I'm going a massive chickensalad or massive tuna salad of
some sort. And then evening meal, I'm going
again, a leaner protein source, whether it be chicken, I'll
probably stick with chicken the whole time and I just go stir
(03:18):
fry veggie, add a little sodium to it and just get that diet
done. No change.
Rinse that straight through, massive volume.
I thought I'm going to be fighting my head off as well
with all the fiber and I'm probably going to be backed up.
Right, We'll, we'll just do dietbecause then we'll go back
around and do trainings and peekin and everything.
That's right, diet. So I would go as close to
(03:39):
protein only as I possibly could.
If I couldn't manage any any thehunger anymore, I'd add in like
veggies, like what? Like what Taylor said, but in
terms of calorie wise, as littleas I could possibly go.
And how? Much How much drink you're
tolerating for a four week period?
I reckon I could probably do some days 1000, some days maybe
1500 like 4 weeks because I knowit's an end inside I can I can
(04:01):
muscle. On average 1212 fifty, yeah.
I reckon I could do on average but like if it was there on
Sundays I'd take it like and anymeal I'd have then we'd just be
protein only, try and keep my protein as high as possible.
Then if I go like the hunger I couldn't manage I just had in
like buckets of lettuce, cucumber, anything, just try and
fill my stomach up. It's gone from.
Not like I'd add in a bit of fibre buckets of lettuce, yeah.
(04:23):
Just like remember my what I used to call them like super
salads on the back end of prep. I used to have like a kilo of
lettuce. One big thing of.
Kilo put in in well. Like a big head of lettuce.
Like it's massive when you put it in a massive thing of
cucumber. Like a full on length you.
Put that down hole or you have to.
Just grab it like that. I used to have 400 grams of raw
(04:47):
mushrooms and I even cut raw andthen I used to fry.
Do you lose the mass when you? Cut.
This is how bad it was rough. And then I used to what else
spray in there. Oh I used to fry some onions and
balad in there and then cut up three whole Peppers balad in and
then just a protein sauce on topwhich was normally chicken and
then buckets of like salt and petrol.
Gigantic. It used to be, you know, no
(05:08):
joke, it was my kids sick ball. If they were ever it was like
that massive big bowl. I suppose that's the only thing
we would fit in. It's huge, yeah.
Dude, So I would just, I would just do that and then salt and
pepper over the top of it then and just because it makes it
taste a little bit better. That's what I would do from a
diet. What would you?
Do. Probably, probably.
(05:31):
I would probably do. I think initially to kick things
off, I would probably fast for like 36 to 48 hours.
So I because because so like forone, I would, I'm like, well,
this is going to suck, but this is going to be the worst part of
(05:51):
the whole thing because like that two days eating nothing
sucks. But also it makes the 1500 a bit
more tolerable when you get it. But also it's like you I'll
basically just clear out, like I'll just, I'll just empty the
tank really quick because you, you would, you would empty the
tank that first week anyway. But I'm like, I'll just do it in
day one, like just just completely empty and deplete.
(06:16):
Then I would probably do. So slow approach to start.
Yeah, yeah, I would do around I think 1500 to 1800 cows like 3
or 4 days a week. And the other days I would just
do shakes only and I would go like 8800 cows and I would just
shake it And I, I would, I wouldliterally do like 3 protein
(06:36):
shakes and just, and it would yeah, because I, because I, I, I
can base, I could not eat for a day fine.
But like 2 like consistently lowcalories.
I fucking hate. It's like drip fair, yeah.
Whereas like, because if you average that out, it's probably
like 1100 cows a day, but I would rather do like 15-16
(06:56):
hundred one day, 800 the next and then and then alternate it.
So I would literally do like maybe shakes all day and then
like chicken and soup for dinneror something.
But it would be it would end up like 800 lbs.
Oh, yes, soups, I'm bringing it.Yeah, I've completely, I was
talking complete. You can edit that part out.
No, what I would do is I would definitely have two meals a day.
(07:17):
I wouldn't, I wouldn't go three.I would fast early.
I would have a meal around like 1:00 PM and I'd have a meal
around 9:00 PM and it would be yet soup City.
I like just math, like the what I was having last time I was
bringing in like carrot and coriander soup.
And it's like, you know, you're gonna have like 600 gram of it
(07:38):
for like 90 cal's. So I'd be having like 1.2 kilos
of soup and chicken. Yeah.
So I currently. Have two meals now.
I probably have one. You know, I like the idea of
fasting in the beginning, though.
We even like, like we, you know,like what we do with some
clients have like high and low days because like, if you're
going to be hungry on like 1200,you may as well go 800 and have
an extra 400 on one day. Yeah.
(07:58):
You give me something to look forward to, like it's the
constant monotony that would that would eat eat me alive.
So yeah, I would. I would because it because also
like I I found if I if I just doshakes, I'm less hungry than if
I because if I start eating a meal, I'm now food focused.
Whereas if I can wake up and just be like food is not on the
(08:20):
cards today. Like it's like I have these
three shakes that taste bang average.
I wouldn't even get a nice flavoured protein.
It would be like I might even get like the the way hydrolysate
that's almost like squash. So it's like today is just no
food and then it just. Feels like a drink.
And then the next day would feellike a treat that it's like, oh,
I get 3 meals today. And so I think from an adherent
standpoint, for four weeks, likeone week, I would just do fuck
(08:42):
all all week. Yeah, but like for four weeks I
would probably alternate it go I'd be.
Smashing like Diet Coke. Yeah, I have no teeth.
Left by the end. Yeah, the.
Photoshoot would be serious, it would be a smile.
I think this all highlights as well where again people say like
you shouldn't go aggressive intofat loss, but you always got to
look at long term solutions and short term solutions.
(09:05):
They are different because generally what I've experienced
is people for short term aggressive actually works really
well because it like like from amotivation standpoint, like like
like you said, I can be motivated to not eat all day if
I know the next day I've got a higher calorie day than normal.
So if to be motivated through the whole 4 weeks, you've got to
(09:27):
give yourself these like wins. And I think if you can go more
aggressive here, you get a little bit more here.
So like the extremes, they actually work in your favour and
can work in your favour short term.
Now extremes over long, rather likely not going to have the
same outcome, but it's, it's a different goal we're talking
about here. 4 weeks to try and get in photo shoot shape, photo
(09:48):
shoot shape from where you are now.
Like that's what we're looking at.
So the the strategies that we'rethat we're employing here,
they're just like we're not. Made to be sustainable yes, when
we have a. Client who's like oh I overrate
on the weekend, I'm going to fast for two days.
Like that's not the right solution for that.
That's a knee jerk reaction to Imessed up my plan and I'm going
(10:09):
to compensate for it. This is like a, this is a plan
structured approach for four weeks, knowing that it's not,
it's not for ideal behaviour or longevity.
It's not the most healthiest thing to do, but like this is
then this, but this is like, it's I, I love this kind of
stuff because it's real. Whereas like how many times have
you been like, I really need to be in shape in four weeks.
(10:30):
I'm going on holiday like and I really want to just, I don't
want to be a fat fuck like when I go, but like you can talk
about Oh well, you know, slow and steady like, but that's not
how a lot of people work. And I thought the person that
I'm in, I've got 4 weeks slow and steady doesn't work and.
I can't be fat at a photo shoot.I think as long as the
expectations are very clear at the start, where it's like the
(10:51):
approach that we're going to useis not sustainable.
Like I'm not condoning to do this long term.
Like it's very likely you're going to rebound after this.
Like, and again, we've said you're getting ready for the
photo shoot. I plan on gaining all the weight
back the following week. Like it's this isn't going to be
I'm going to get shredded in four weeks and then stay lean
for for the rest of the year because this is this is going to
(11:14):
time me out and I'm not going towant to diet.
So so it's you have. To talk for the right job, yeah.
Short term fix, short term solution.
Right, so now let's go resistance training.
What's your approach with resistance training?
Chest and arms, Chest and arms every day.
Yeah, bench and arms and that, that.
Nothing else. Now I'm going, oh, shoot, man, I
(11:35):
might even can off the legs for a photo shoot.
My legs are going to hang on forfour weeks because I'm going to
be doing a boatload of steps fora start.
I, I, I probably would do a little bit of extension, a
little bit of curl. So again, I'm going to be
fatigued. So I'm going to use a lot of
isolation work. I'm not going to lean heavy into
(11:55):
like squats, deads, big compoundlifts, which again, I would
program in a normal program, Butfor this goal, I just need to
maximize muscle retention and, and not fatigue myself into the
ground as to why I can't sustainwhat I'm doing for the next 4
weeks. So I would just go like I would
isolate like, you know, I'd liketo do like upper body twice a
(12:17):
week, lower body once a week andthey would be hard sets to
failure. Volume would be relatively low,
which is probably a mistake I made in my prep days.
My volume was way too high. My volume was way I was, I was
trying to expend in the gym and I would fatigue myself to to the
back ass of hell. But yeah, I would go low volume,
(12:40):
high intensity isolation. Most of the time.
I do a couple of compounds, Upper body two days a week,
lower body once a week. That's it.
I'm out. And lower body would literally
be leg extension, leg kill, backextension, leg press.
Done. Yeah.
Yeah, yeah, I would. I would probably do three days a
(13:04):
week, maybe even 2, and I might just do 2 full body workouts
where it's like like a leg press, a dumbbell press and a
row and then maybe like some curves and pushdowns just to
feel good. Like something like that.
Like I'd either do that three times a week and then I might
(13:24):
drop it to two as I get closer. Like first two weeks might be 3
and then drop it to two because I'm just going to be knackered.
But I would probably be doing atmost three working sets per
exercise. But I would I would make them
hard. Like I'd be going, I'd be going
to fail like one shy of failure on them.
(13:45):
But I wouldn't be Yeah, I wouldn't be, as you said, I
wouldn't be going in the gym to like deplete myself or like to
try and burn calories. It's literally just a means to
because at the end of the day, four weeks, like if I'm lifting
any kind of weight, I'm like, I'm probably going to lose a bit
(14:06):
of muscle anyway because it's such an aggressive approach.
Like the the goal of the four weeks, I'm not trying to come in
as big as I can. And so just by lifting two or
three days a week, I'm going to retain the majority of my muscle
and still look sharp. But I would rather be 5 lbs
leaner and lose a pound of muscle then not have that 5 lbs
(14:27):
but have that pound of muscle. Like visually it's going to it's
going to look much better. Like losing a pound of muscle
over your full body, you won't even notice it.
Especially in a photo. Yeah, Christ, you know, you've
got no concept in a photo. It's just like some guys are
shredded and they look jacked. But then when you see them in
person, oh, they're quite small.And I would do the same as you
like I would I would do. I probably wouldn't do
(14:48):
isolation, but I would use machines.
So it'd be like a chest supported row, a chest press, a
shoulder press machine, a preacher curl, like a push down,
like leg press. I'm not going to do anything
that involves hard lower back stuff because one, I'm going to
be tired, I'm going to be walking all the time.
But also I wouldn't want to injure myself in four weeks
because it's like if that puts me out and I can't walk, then
(15:09):
I'm fucked. And so it's like the the job is
to keep the lower body working so I can get the output
machines. Yeah, you're spot.
On that as well machines just like the risk of injury is
lower, I'm not having to like load up barbells and stuff and.
And if you, if the volume's lower, like machines are made
for like they got good strength curves to put tension where they
(15:31):
need to go. And so if you're really trying
to maximize muscle retention, machines are probably a bit
better. Because if I'm just doing like a
bench press, I'm quite a tricep dominant bench press or like my
chest might not be getting worked in those four weeks
because I'm just benching. Whereas if I do like a incline
chest press, that's probably a bit better for it.
I wouldn't train. Screw it, you.
Wouldn't bother you wouldn't bother.
(15:53):
I would do no, I would. I would do two days a week, one
up there and then one full body.But the full body would just
include hamstring curls and goblet squats.
I train in my garage. I don't have machines.
So then the rest of the stuff would just be low fatigue stuff
like chest supported row curls, triceps.
It's all that's more how when I was bodybuilding, that's more
how I used to train as well. Like when the goal was just
(16:16):
muscle mass, like strength. It's strength in those movements
I cared about, but in terms of my general strength, I didn't
care. I was like, I just want as much
muscle as possible. Backfires when you start trying
to lift heavy again. It is mad, isn't it?
How you can go from when you just train on like machines just
for like muscle mass. You can get really strong on
(16:37):
those machines and it doesn't cross over to like your
stereotypical strength movementsat all.
I think one thing that we all try to do here is like the
minimum dose response. We just wanted something to
maintain muscle whilst we get aslean as possible and then I
would just rack up my steps. I mean, that's the.
Next thing, cardio and steps. Would you do any specific cardio
(16:57):
or would you just walk? I think.
I just walk so I. Just walk.
I would probably I would probably live on my desk
treadmill like my walking pad, but I would probably use a
stationary bike slowly just fromI'm probably going to get sick
(17:17):
of walking and my knees and hipsare probably going to hurt after
a while. What I find is the bottom of
your feet. If anything, it's just a little
bit of novelty, much like the food cycle or the calorie
cycling bike and treadmill. Because I'll have some days and
I'll be like the idea of gettingon my treadmill now I just don't
want to. I'll sit and watch a show or
work on my laptop whilst just plugging on the.
(17:39):
Bottom. Basically I'm going to.
Try and continuously move through the through the day.
But like steps wise, I'm going to be looking at 15K minimum
closer to 20. I, I would try and shoot for and
I, I. So what I would probably do is
15 on training days, 20 on my non training days because I've
just got more time. Like I, I'd be walking for two
(18:01):
to three hours a day. I think I would.
I would just do steps like no cardio would just increase my
movement throughout the day. You know I.
I do like the idea of the steps on the bike because again, if I
went from maybe not now because I'd run a fair bit more, but say
now I went from my old step count of just like I'd be like 8
KA day or something. And then I went to 20.
(18:22):
I would probably get my, my feetwould start to play up or like
my, my, my, my, IT band would start to play up.
So by spreading the expenditure out a little bit, like nothing's
going to get like drastic overuse.
So you're going to because like the last thing you want to do is
get 2 weeks into this four week crash and you end up like, I
can't even walk anymore, my feetare shot.
So yeah, by spreading out a little bit more, yeah, there's
(18:44):
definitely some some rationality.
Maybe we should do it lads. Set a Set a four week period
before and after after the battery service, the final
transformation. Like we say though, I go, I go
50 under. Can I get 2 days in I mean?
I'm starving, right? So it's that steps, training,
nutrition, any supplements or? If I was, if my job was on the
(19:08):
line, well, let's. Do we'll do the the natural
supplements first and then we can do that and then.
The Mexican, the. Hypothetical Mexican enhanced so
from. A.
Well, if I'm going down the hypothetical enhance, what the
fuck am I going to do with the normal ones?
(19:30):
So no, no, just say supplements in general and.
I put my creatine up to 20 gramsa day.
So no, no sups, no, no, no. I would, yeah.
I'd put a multivitamin in there for sure, and I'd probably put
an electric in there as well because I'm probably going to be
sweating a fair bit with all TheWalking that I'm doing.
And from a nutrient intake standpoint, might, might end up
(19:54):
with some deficiencies with the with the diet that I'll be
running. So yeah, multivitamin
electrolytes out. Yeah, I'll probably do the same.
I'll probably have a fibre powder on hand just because I
tend to go real low fibre in general.
Pre workout because I'm probablygoing to be pretty tired, yeah.
I mean, I don't mind pre workouts, I prefer just coffee
(20:19):
than salt. Yeah.
Some sort of monster? Energy drinks.
Yeah, yeah, yeah. But like, like I probably would
do this with my, even with the deficit, I would probably put 20
to 30 grams of carbs, probably 20 grams in a drink that I would
start sipping, going to the gym and I would sip it whilst I'm
training. Just as like for that one hour
(20:42):
I've got something in me to likepush because otherwise I'll do 2
sets and you just flatten out and you just get really
depleted. But I I'll probably put a little
bit in there just to just to keep me going.
I could say I'm going to take like a multi bit and a crate and
stuff, but would I actually do it?
No, no I didn't. I forgot to take it.
It's why. It's why it's why we love you,
right? You just.
(21:02):
It's like I I should take this, but am I actually going to do
it? No, because.
I was, I was thinking like a fish oil and it's like, I
wouldn't take it. I would forget.
It's like it's four weeks like. Whatever, that's exactly what I
think. That's four weeks.
I'm going to be right. Yeah, OK.
If we're doing the the enhanced.So if we're going enhanced, are
we going? Like no, we'll, we'll go
therapeutic. Enhance, yes.
(21:23):
Or just like Mexico? No, because if we go Mexico,
just give me the kitchen sink. Like, yeah.
For four weeks, whatever. But no.
Famous the salad in some way. What do you want?
What have you got? What can I have?
I've got 300 bucks yeah, so so from a from a therapeutic side,
(21:44):
legally prescribed Subs. OK.
I would go to my doc and I wouldsay how comfortable are you
ramping my TRT dose up? OK.
And what would you be willing toramp that up to?
So let's say therapeutic. He would say I'm willing to do
200. I go, OK, sound.
Then I'd be like I've got a photo shoot in four weeks and I
(22:05):
need to look my sharpest. Do you have any Anavar
prescription? And he would say yes, 20
milligrams a day. And I would say anymore he'd say
no, what I say that I'll do then20 milligram a day.
Then I would say, what about that growth hormone you also
sell? And he would say, do you want
(22:26):
some of that as well? I'd say yes.
And then he'd give me some of that at a therapeutic of like 2
IU's a day. Yeah.
So again, it's there's nothing there.
You know, I know we're sort of joking around a little bit, but
there's nothing there, which is like medical prescription.
They're all legally prescribed and about 20 milligram, very
normal testosterone, 200, very normal growth hormone, 2 IU,
very normal. That's not bodybuilder dosing or
(22:47):
whatever you want to say. Yeah.
I think I, I would, I would do exactly the same.
I know, like the, the peptides are a bit newer now, but again,
if I got 4 weeks and I can get my hands on some, you know, some
SLU or some mozzie or something,I'd be like, why not like I'll,
(23:09):
I'll, I'll throw that in as well.
You're a little bit more. Advanced at that stuff.
I don't know too much about those ones.
I think I think the only other thing which I would do is I
would probably run the old ECA stack.
So because ephedrine. Caffeine and aspirin, yeah,
because you can get ephedrine inthe US through broncade because
(23:30):
there's like 10 milligrams of everything there.
So I've been told. But you, yeah, I I would
probably do an ECA stack like twice a day.
Yeah, just like pre pre steps inthe morning or something.
The craving anger out the windownow can I?
Yeah, that's that's what I mean.But yeah, about the naps, I'm
following that. I would definitely go down the
(23:51):
GLP 1 route and if we are going down AGLP 1 route, I'm not
having 1500, I'm cutting down to1000.
So again, there's got to be morecontext here.
I'm. Going to make use like yeah, I
would probably for four weeks I would I I don't think
Ratatrutine isn't available yet for to be prescribed because.
(24:11):
Zapatite is probably. Zapatite is the it's like a G
LP-2. OK.
So I would probably, I would seehow I go, but maybe maybe throw
that in from a hunger standpointand that that's purely I don't
need to see how I go. That's going in.
As soon as I get the text, I'm going right Ma get me that just
(24:33):
appetite out. I think the only the only other
one, which I guess you could call it a supplement, but it's
kind of not, is nicotine. I'd be I'm I'm I am a fan of
nicotine just from a stimulant and appetite suppression
standpoint. So I yeah, nicotine, ECA stack,
TRT like testosterone, anavar, growth hormone, maybe a like a
(24:58):
GLP. No stones left.
I'll tell you. I'll tell you what, if you, if
you did all of that for four weeks, if I, if I, if I did that
now and in four weeks, I would 100% be photoshoot ready.
Yeah, if you're sitting around what, 15% body fat?
So obviously if you're like 260 lbs before we've seen and do
nothing. I'll tell you what, you'd
(25:19):
probably still lose your pounds though.
Yeah, you look, you look a lot closer to photoshoot ready.
You won't be photoshoot ready. No, no.
But if you're sitting around 15%or so, like glazed over, you're
not photoshoot ready, but you'rein shape.
If you did that for four weeks, you'd be you'd definitely be
(25:39):
photo shoot ready. You'll be stayed ready, but
you'll be photo shoot ready. But it's it's it's I like the
conversation because part of me is kind of like, now would you
rather do a slower approach thattakes 12 to 16 weeks, same
starting point, or just get it done?
Get it 4 weeks. And be aggressive because
(25:59):
because I'm I prefer the aggressive approach.
Like I like the pressure. It allows me to stick to my plan
better. I like just like, again, like
we've, we've always said, like moderation doesn't sell, you
know, It's like the aggressive, it's more enticing.
Like it's a little bit harder. I like the faster change on the
(26:22):
scale. Whenever, whenever I start a
diet, first two weeks, scale doesn't budget, even though I
look better every week. It's like scale doesn't do
anything. It's really annoying, but like a
more aggressive approach. I see the, I see the scale
coming and I was like, oh, it's happening.
And then it's like, you know, like you push the rock over the
top of the hill and you're like,I'm going now.
Like, and it's like, I've done the hardest bit first week of a
diet. It's always shit because you're
(26:43):
just like, well, I still look like shit and I feel like shit.
But then when you start to see it and you're like, OK, I'm.
Good. I think aggressive approaches
are great. I think where people fail, fall
short is that they don't have a back out plan.
So like once the aggressive part's over, it's like they just
go back doing what they. Yeah.
And so that's the caveat to themis like when I've done those
aggressive approaches, it's likethere is a rebound afterwards
(27:05):
and I'm, you know, I don't balloon up, but it's like I
don't maintain that shape. It's.
Controlled you pretty much. Go back to what you were before.
There's no long term there's. A faster recovery process, you
know, within two to three weeks,it's like you're up 10 lbs and
you, you feel, you feel back to normal.
Whereas you know a slower approach, you could probably
hold on to the look for longer. Yeah, but as I think after the
last photo shoot we did, I actually walk around Lena now
(27:28):
than I used to. Yeah, I I I walk around Lena now
than I did pre pre shoot so last.
Last little bit, then peeking for the photo shoot because like
we said, you've only got to be ready for those like 3 hours
you've been running on empty forfour weeks.
Like what's your your peak week strategy going into the do?
You want to take this? Into the into the shoot because
(27:50):
I'll tell you now, like I have alot of clients do photo shoots
and they're like, what should I do with my peak week?
And I'm like, don't like becauseone, you're not lean enough to
benefit from a peak, but also it's like with peak weeks, you
have a you could look 10% betterand you have a 90% chance of
fucking it up and looking 20% worse.
Like why rock the boat? You've put 100 bucks on a bet
(28:13):
for a potential 110 back. Yeah, no, just keep.
Just keep the 100 bucks because if you lose, you lose 100 bucks.
Yeah, yeah, yeah. It's pointless.
Like I always say, if you look good on the Monday, you're going
to look good on the Saturday with a photo shoot.
Yeah. So the only thing I may do,
which is what we did for the photo shoot, especially if
you've been running like 1000 calories or whatever for four
weeks. And if I was actually ready, if
I still have fat to pull off, I would just go straight in as
(28:34):
normal, treat her as normal. But let's say I was peeled to
the bone like when I did a bodybuilding show, I would
literally probably carve upfrontload of the week and just keep
up, see how I looked as the weekwent on, and probably tape it
off into the photo shoot. I think the because the
challenge always lies when you're, you've got two options.
You can come in full and be a bit more pumped or you can come
(28:55):
in like a bit dehydrated and look a little bit leaner.
But it's like it depends what you are coming in.
And given what we've just discussed, the chances are I'm
not that lean so straight in. So I may as well just die
straight in. But if I like the last photo
shoot we did, I did come in, I was happy with the condition
that I was in like could I be leaner?
Yeah, for sure. But I was I was lean enough for
(29:17):
the shot. So I do like the approach.
And this is where I remember I had a housemate before who did a
bodybuilding show and we always spoke about how you always look
better after. Like you fill out, you know,
your, your, your carb stores fill out, sodium is high, water
is high and you just pump up, but you're still lean and you
look great. And he was like, well, he was
(29:38):
doing a show and he got ready a couple of weeks early and he was
like, and this show he was entering was shit.
It was just like a very low standard show.
And he was like, I'm going to enter that show, but he was
like, do you know we always say like you always look better
after like a binge on like junk food.
I'm going to do that going into that one.
So he went a genuine. Now he had in about 3 days, he
(30:00):
had Domino's, KFC, Mackey's. He had like like loaves of
bread. He just hammered stuff,
doughnuts he was eating. Anyway, I'm just going to do it
and see how it goes. He looked sick.
He walked out on stage. He looked so jacked as he came
out and he was still lean, like he didn't like glaze over or
anything. Like again, could he have been
(30:20):
leaner? Yeah, but he was lean enough for
the show would definitely and helooked so full.
I remember thinking, holy shit. So whenever I've done something
that's not bad, like there's no because like the risk is you
mess that up, you look a bit glazed and you lose a pretty
rubbish shows. Who cares?
So for the photo. Shoot, I was like.
Ain't got a hammer, ain't got a hammer, was it?
(30:40):
We had like the Five guys the night before, the morning of we
had like pancakes and stuff. If anything, I would have gone a
bit more aggressive, but not theproblem is going that aggressive
so close. You're bloated, you feel full.
So I didn't want to eat anythingelse because I was like, oh, my
stomach feels like it's out here.
I would probably do like if I was going to do a photo shoot
(31:01):
again and I was that lean, I'd probably do three days, three
days of eating what I want. I wouldn't force it, but I would
have a pizza, I'd have a couple of burgers in there.
And I would just cruise into theshow like that and just, and
just see how it went. Because yeah, I've, I've never,
yeah, every time I've done that,it's always taken like 4-5 six
days before I start to look worse.
The first three days I look better and better and better and
(31:24):
better. I'll call you just playing catch
up really on you from like the massive deficit.
You're in? Yeah.
Because again, if you gained, even if you gained a pound of
body fat, but a pound of body fat and all that extra like
fullness and pump up, it's, it'sfor me, the trade-offs there.
I'll. Tell you I would fuel up like
you said on foods which were theopposite of why I was doing the
(31:44):
drop body fats like low volume like high cal's sodium you.
Know fat, carb, salt. Imagine going into my photoshoot
with my king salaries just like.You're still soft and then you
blasted all that as well. Pumps good though.
I think I would just so I would keep my food, like my meals in
(32:06):
my water and take my salt and take really consistent that last
week. And then I would just probably 2
days before eat rice with my meals, just ramp up the carbs.
And then I think like just before the shoot, I would do
some sugar, some, you know, somesweets, a coffee and then pump
(32:28):
up. But I wouldn't do anything
crazy. Like I didn't fill out pretty
quick, but I would rather like all.
All I would need is enough for glycogen to get a pump.
Yeah, like, but like you said, it's like I wouldn't go full as
a house. It's like I just need some so I
don't look flat. Yeah, given this.
Context where you're you've had to try and get photo shoot lead
(32:49):
in four weeks. I think it's you're not gonna be
shredded. So you're better off just
cruising in, fill out a little bit so you're not flat as a
pancake. Yeah.
And then take, take whatever yougot when you get there.
I tell you one thing. Yeah, so I've had, I had a
client before tell me about obviously this situation.
It was like more like for a vacation.
He was like, oh, what should I do leading up to my vacation to
peak for? I was like, you're gonna be
(33:10):
peaking on your week vacation anyway.
Like just yeah. Yeah, yeah, yeah.
You're gonna be all the way on the Monday.
You'll be peaked by Tuesday. I, I do, I do the same thing
with, with Scott is like we'll, we'll do like a really like a
not even a car, but, but like we'll just take him from away
from death calories for, for like 1 to 2 days.
And I'd be like, you're going tocarve up in 2 days whilst you're
(33:31):
out there and then you'll look good and you won't spill over
for that. Because we, if we pick you now,
you're just going to spill over for a week and then you.
Get out there and you've glazed by day 2.
Day one at the pool. Glazed over straight.
Away. At least survive three days.
Yeah, yeah. I would.
I wouldn't dehydrate or keep my water and salt exactly the same.
I've never looked bad at cuttingwater.
(33:52):
No, always and that's one of my first few shows.
I always used to cut water and it I always look worse, I'd be
backstage and pump up. I mean I feel so small.
I feel so like drained. If anything, I would increase my
water intake that that last week.
But yeah, so that's, so that's, that's some good tips there.
If you guys have 4 weeks to get into the best shape you can,
(34:16):
it's not a bad structure to use.Just know that it's made for
four weeks. It's not sustainable.
You're probably going to reboundafterwards, maybe even gain more
weight than where you were four weeks prior.
So these are all questions that you have to ask yourself before
making your approach for an aggressive diet.
I think the more times you've done an aggressive diet, the
(34:39):
better you get at them and able to handle the hunger and the
rebound and everything. But you know, if you're that way
inclined and you prefer sprints rather than the marathons, not
not a completely silly approach to to look at.
Awesome. Thank you as always guys for
tuning in. Be sure to like or subscribe on
iTunes, Spotify, and YouTube andwe'll see you next time.
(35:00):
If you love this show, please like, share and leave us a five
star review so that we can help more people.
I'm John Matson, reminding you to always go get what's yours.
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