November 17, 2025 • 19 mins
Get the ULTIMATE program for BJJ--
iOS: https://apps.apple.com/us/app/bulletproof-for-bjj/id6444311790
Android: https://play.google.com/store/apps/details?id=com.bulletproofforbjj&utm_source=na_Med
Stay hydrated with Sodii & get 15% OFF: BULLETPROOF15 https://sodii.com.au/bulletproof
Leave us a question on the next QNA https://www.bulletproofforbjj.com/podcast
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_03 (00:00):
Hey, what's up?
(00:00):
Welcome to the Bulletproof forBJJ podcast.
It's question time.
We got three questions from youguys.
If you want to leave us aquestion for a future episode,
go do it now.
You can ask us anything: jujitsu, politics at your gym, (00:10):
undefined
strength training, mobility,whatever the fuck.
We're here to help.
And even if we can't help, we'lldo our best to tell you
something.
Um, go to bulletproof forbjj.com, hit the podcast tab and
record us a voicemail.
We love hearing from you guysand tell us where you're from.
We we it's a really cool way forus to get a feel for where
(00:32):
you're at, where people are atin this world.
Indeed.
First one coming in from James.
SPEAKER_01 (00:38):
How's it going, gentlemen?
This is James calling in fromChilliwack, DC, Canada, the
Great White North.
Chilliwack.
Um and I wanted to call in witha question about kind of weight
management, um, specificallydieting for BJJ.
Um I'm about four years intotraining, about two years into
my blue belt, uh, 28 years old,uh 5'11, about 280 right now.
(01:02):
Um I was 340 when I firststarted jujitsu, so I have made
an improvement, but I've beenfinding that my weight and my
weight category have beenkeeping me from doing things
that I want to do.
Um turns PJJ, mostlycompetition.
You know, the way I'm sittingright now with my weight, I'm
kind of in the everything goescategory.
So the guy standing across fromme could look like DC two years
(01:24):
post-retirement, or he couldlook like Prime Overing.
And is intimidating to me.
You know, I I don't want to goin and get murdered by these
hulks of men.
Um, when if I was in the weightcategory below me, which is
around 220 pounds, um, I wouldfeel way more confident.
So if you have any suggestionson dieting, weight management
for BJJ, um, that would beamazing.
(01:47):
I want to get this monkey off myback.
I want to keep making thoseimprovements.
Um, let's be real.
I don't want to be the the fat,dumpy, lazy purple belt whenever
that comes, you know.
I want to feel legit.
So uh any tips you have would beamazing.
Thank you guys.
SPEAKER_04 (02:02):
James, what a legend.
Great work.
That's uh amazing.
You've already you've alreadymade good progress.
SPEAKER_03 (02:07):
I bought a uh bought when I was traveling in Canada,
I bought a van, a 40 Conaline1983 model from Chilliwack.
Oh, they in British Columbia,and I I called it Chili.
And I drove that thing all upand down the west coast of the
States.
How good that place holds ityeah, special in my heart.
Uh that's nice.
Um so okay, so he's saying uhgot he came down from 360 or 340
(02:27):
to 280.
So 280, what in kilos we'retalking like 120?
Yeah, thereabouts.
Like it's 130 kilos.
SPEAKER_04 (02:34):
Yeah, yeah.
Boy.
No, no, no.
It's good.
I mean, it's a good that isalready a good achievement.
That's a mad weight loss, yeah,yeah.
Respect to that.
Um, I actually so I had asimilar thing recently, like a a
friend of mine has asked me forsimilar advice, and I had said
to them, like this, there'sprobably key three things from
my perspective, and see if youagree with this, Joe.
(02:55):
Um, one was do you know how muchkind of fuel you're consuming
every day?
What are your calories in?
You know, and he said, didn'tknow.
So I'm like, okay, that's that'sjust your first step.
Not that you want to getobsessed with it, but you've got
to know where you're at in termsof your energy input.
And then I said, also, do youknow how much energy you're
(03:17):
expending roughly every day?
And it doesn't have to be superduper accurate.
And he said, No, I have no idea.
I just trained jujitsu and shit,I do my job and whatever.
I'm like, cool, get a whoop, geta garmin, get a something.
Step one, know your calories in.
So if you, you know, not to getobsessed about it, as long as
you know like how much energyyou're consuming on a daily
(03:38):
basis, that is the first step.
Uh, the second step was know howmuch energy you're putting out.
So it doesn't even need to besuper accurate.
Uh I feel like most wearables,whether it be a whoop or a
garmin, are gonna give you anidea, which is which is what you
need.
And so, and then the third thingis like, how active are you?
So my mate has a sedentary job,he sits down.
(04:01):
Um, and yeah, it's this is a bitof an issue, I think, for the
modern society.
And I was just saying to him,like, how much do you walk?
He's like, I don't know.
And I was like, All right, well,first, first step, excuse the
pun.
I was like, mate, measure howmany steps you're taking.
And he and he said to me Monday,doing he went away and he came
back to me.
He said, It's only about two anda half thousand steps a day.
(04:22):
And I said, Look, this is justthis is as simple as it gets.
I said, know how much energy isgoing in, know how much you're
putting out, and then we justwant to increase your overall
activity in the day, however youdo that.
And I'm not saying you gotta geton a treadmill, I'm not saying
you gotta go do bloody highrocks, I'm not saying you gotta
fucking get on the assault bike.
SPEAKER_03 (04:41):
But maybe but maybe you do, but maybe you do, yeah,
yeah.
You just gotta move more.
SPEAKER_04 (04:44):
Yeah, yeah.
So my general advice is once youknow energy in, energy out, up
your overall incidentalactivity.
This is absolutely key.
They always say 10,000 steps,that's just a good bar.
I actually would say you want todo more, but it depends on your
lifestyle.
So and and the other little tipon the putting yourself into a
(05:06):
let's say a calorie deficit, itdoesn't have to be every day,
but it needs to be more daysthan not.
So if you have five days whereyou're in a deficit, say it's
during the week, and then on theweekend you're not, that that's
kind of manageable becauseacross the month, if you've got
more days where you're eating,eating a bit less and doing a
bit more, as long as you're notdoing a fucking rock cheat day,
(05:29):
yeah, if you're 5,000 calories.
SPEAKER_03 (05:31):
Cheat days are like not ridiculous.
SPEAKER_04 (05:33):
I'm not saying cheat days, I'm just saying that like
don't crucify yourself if you'reyeah, if you're not at a deficit
every single day, measure itacross like a month.
And those would be the threethings I'd be looking at.
SPEAKER_03 (05:44):
Yeah, yeah, I would, I would, I would agree with
that.
I think um I wear a whoop andit's really, it's really it
really helps me.
I'm pretty sanitary these days,and so it helps me to it it it
motivates me to be like, fuck,gotta go for a walk today,
better go for a walk and I'llwhatever, go do phone calls or
something or um, you know, takea run or some shit, which I
wouldn't do if I wasn't wearingit because I'm like, oh no, I
(06:04):
did jujitsu today and I liftedweights yesterday, and like I'm
pretty active, but uh the thefact of the matter is I'm not,
you know, because most of mywork is sitting on this couch or
at a computer.
Yes.
Um, so yeah, I think thosemeasures are super important.
Um, you know, guessing, youknow, it's hard to know without
knowing what Jane, it's hard toknow what to say without knowing
(06:24):
what James has been doing tomake the the weight loss that
he's already achieved.
Um, and so potentially you'realready doing some of that
stuff, James.
It might just be like dialing itup a little bit.
But what I would also say islet's say you, let's say you're
giving it a nudge and you, youknow, you find that you're not
able to to drop down, because Ithink you said you're at 280.
(06:46):
280, once it gets to 220.
220.
And let's say you can't and youstay at 250 or something like
that.
Um, while, yes, it would behorrible to face up against a
fucking prime DC or even apost-retirement DC or a prime uh
Uber Ream, um, none of that,like, you know, I love watching
(07:06):
the heavyweight division becauseyou see some of the most
unsuspecting people fuckingdominate.
You see a lot of these big,jacked, Chad looking
motherfuckers, and then you seesome soft dude with a bit of a
belly comes in and just ragdollshim.
Sure.
And it, you know, and and so ina way, like if if it turns out
that you are a heavyweight guyand that's the category that
(07:27):
you're sort of destined to bein, fucking own it.
You know, and even being theslightly smaller guy in that
division who can move faster andhe's more agile than his larger
opponents, there's a hugebenefit in that too.
So I really think anything canwork.
Yeah, and I don't think thatthat means that you would be
relegated to becoming a lazy asspurple belt.
You could still be the fit,athletic, um, scary purple belt,
(07:50):
yeah, even as a heavyweight.
SPEAKER_04 (07:51):
For sure.
And uh, I mean, there's a veryfamous, I think he's either
Iranian or Turkish wrestler whowas a heavyweight who's only
about five foot nine.
And he just, it's so easy forhim to single leg.
Yeah, you know what I mean.
Yeah, he just didn't even shoot,he just grips.
Yeah, and he was like a worldand Olympic champion, you know.
So I think, yeah, what Joe'ssaying is is accurate.
The two elements that you needto guarantee your success in the
(08:13):
gym are guidance andaccountability.
The big mistake that we seepeople making when training for
BJJ is doing random workouts.
That's why we made theBulletproof for BJJ app.
We have our online communitythat can give you feedback and
help you out.
And then we also have ourstructured programs that will
get you fitter, stronger, andmore flexible for BJJ.
(08:36):
We've got a 14-day free trial.
Get in there, try it out.
And if you decide that it's notfor you, we have a hundred
percent money-back guarantee.
So go to the Play Store, go tothe App Store, download the app,
and we'll see you on the inside.
Next one coming in.
SPEAKER_03 (08:51):
No name on this.
SPEAKER_02 (08:52):
Hey, what's up, guys?
This is Doug reaching out fromthe United States.
What's up, Doug?
I asked a question before that Iwanted to give you an update on.
I I asked about the the graybelt girl that kept like cutting
in front of my wife during thelineup.
Sure.
Um, the update is my wife gother blue belt recently.
So now there's balance in theforce, and she's back in front
(09:14):
the way that the way that itshould be.
But um now my new question, kindof with my wife in mind
etiquette for rolling peoplewith long hair.
I feel like, you know, she doesher best to keep it up, but
sometimes it comes out, you endup kneeling on it, you end up
grabbing it when you go to graba lapel.
Shout out to Steve from class.
(09:35):
I know he listens to thepodcast, and uh he's got long
hair too, and I feel like I'malways kneeling on it and and
all this.
And anyway, I guess part of methinks, you know, it's on the
grappler with the long hair tomake sure that their stuff's
well managed and out of the way.
But on the other hand, at leastat class, I don't want to be
yanking people's hair and allthis by accident.
(09:56):
So I just didn't know if you hadany suggestions or tips of how
to go about that better.
Anyway, I love the pod.
Thanks, guys.
SPEAKER_03 (10:04):
Doug, thanks for checking back in, brother.
Cool, man.
Congrats to your wife.
That's fucking cool.
Yeah, that's great.
Oh, and the hair, it's a it's afair question.
I I yeah, I mean, I I know itdoes.
It does get caught.
You go for lapel grip orsomething or passing, you step
on it.
SPEAKER_04 (10:18):
I I don't I don't know what to tell you.
Well, I think it's like manythings, like for example, you
know, when you might get yourfoot or your hand like caught in
the gear and you're like, hangon, hang on.
Yeah.
And you pull it out, right?
I I think similarly, if you'veaccidentally gripped someone's
hair, you just say to them, hey,I've grabbed your hair a bit,
let's just you know, I I thinkthere's within training that's
okay.
As long as they're not hittingyou with the Helena Craver type
(10:39):
fucking clay guido putting thehair in your face, bullshit.
Um, you know, and and I youknow, I've seen ladies even rock
craver.
unknown (10:46):
Clay Krav.
SPEAKER_04 (10:49):
No, I I I think it's it's cool, it's cool that you're
considering it.
I mean, I would just wrap theirhair around their throat and
fucking bow and arrow chokethem.
Fair game.
No, uh, I I've even seen umcornrows, man.
They should be doing cornrowsI've seen that as a very common
way to keep it tight, eventhough it's a bit of time and
energy.
But then the kind of um hijabkind of sports um hair
(11:13):
restrainment.
Yeah, I've seen that a bit, evenfor for ladies who are not of
the Muslim faith.
Yep.
Just to keep it tight, you know,almost like a swimming cap, but
for jujitsu.
Yeah, because you know, likethat's that's a possible thing.
But yeah, keeping hairrestrained is is definitely a
problem in jujitsu.
SPEAKER_03 (11:30):
Yeah, yeah, I would imagine it's as much of a hassle
for for the for the woman or theman, sorry, the person with the
hair, yeah, um, as it is foryou, like, you know, grabbing it
and lingering stuff.
So yeah, I don't know.
I'm fucking yeah, braids aresick, but braids are so good.
Everyone wants to look likeMichelle Rodriguez girl fight,
right?
SPEAKER_04 (11:47):
Bro, I want to get that, I want to get the AI
cornrows.
I was saying to my mum longhair, I want to get I want to
get the uh Alan Iversoncornrows, but I got that white
guy hair, I can't do it.
But uh no, I think it's likeyou're half black.
Not even.
I I I uh I wish I had that curlyhair, but I think that's the
thing that it's jujitsu teachesyou to be pretty minimal, like
(12:07):
cut your nails, cut your hair,but just because it could it
just gets it becomes a hasslefor you.
So you kind of get you you tendto shape your life to make it
easier to do jujitsu.
Yeah, and long hair does notmake jujitsu easier.
SPEAKER_03 (12:20):
I mean, I would imagine even a big fucking plat
would be would be morefunctional training wise than
yeah, doesn't I mean no one hasit out?
Some people are fucking nice.
SPEAKER_04 (12:29):
It's uh difficult.
Sorry, we don't haveparticularly good answers for
you there.
SPEAKER_03 (12:32):
Yeah, carry some hairdressing scissors in about
me.
Sorry, brother.
Question number three from RobHey guys, my name's Rob.
SPEAKER_00 (12:42):
Brand new purple belt from Sydney.
Congrats, just got a questionabout managing elbow pain,
bracky Alice and pronoun thepain.
It's been with me for 18 months,going up to two years.
And uh I basically cannot do anyweather chin-ups anymore and
struggling to bicycle because ofthe pain.
(13:04):
Unless I warm up, then I can.
I can still train um GG2, that'sokay.
But after the training session,if I was actually trained too
much, like more than three timesa week, it would start to hurt
pretty bad.
So anything you can suggest meto do, I don't really want to
(13:25):
take a lot of time off the mat.
I am doing soft tissue, dryneedling, you know, um rolling
with barbells, doing accessoryexercise on my fingers to
mitigate the imbalances.
But yeah, if there's anythingelse you can suggest, that would
be great.
Thank you.
SPEAKER_03 (13:44):
Right on.
Good question, Rob, and afucking shit injury to have.
Oh, the worst.
SPEAKER_04 (13:49):
And it's a it is a very jujitsu-centric injury.
Um so yeah, brachial brachialis.
What was the other one youmentioned?
Uh brachialis, and he was sayingextensor.
So yeah.
SPEAKER_03 (13:59):
The top.
The top top side of your elbowhere.
I'm sure a lot of people havefelt it.
SPEAKER_04 (14:03):
They have.
And look, we just we just did awe just did an app on um, you
know, elbow tendinitis andtendinopathy and stuff like
that.
Um the two things that I I thinkare are helpful here is hanging
is super helpful for creatingspace at the wrist, lengthening
out through there, andspecifically supernated hanging.
(14:25):
It's the external rotation.
Like I have many friends who arevery strong, like shout out
Mikhail, very strong through thepronated position, bench press
type position.
Yeah.
You ask them to externallyrotate and they're like, ah,
they're just really lacking thismovement here.
And it it does, this is thenatural position of your
skeleton.
This is where the bones areuncrossed.
So uh a supernated grip hang,not not super long, but spending
(14:50):
some time to create some spacethere is helpful.
And also something I learnedfrom um uh uh Teresa Marcello,
who is a great myotherapist whoI worked with for many years, is
that oftentimes people whostruggle with that um
brachioradialis pain, they lackexternal rotation in the
shoulder.
If you improve your externalrotation on that side, that will
(15:12):
take some pressure off yourelbow.
So I'm pretty confident if youstretch your peck and and and
open up to the shoulder andstart to work your external
rotators on the affected side,it's not that it's gonna cure
your elbow pain, but that shouldgive you uh a bit of relief.
SPEAKER_03 (15:29):
Yeah.
Yeah, I would say like you'redoing all the right things in
terms of the dry needling andthe soft tissue work and all of
that.
That stuff's super important.
Um, you might need to take a bitof time off because the whole
the whole thing with like elbowtendonitis is that like let's
(15:49):
say you're making progress withreducing it, and then you have
one one training session whereyou overcook it, you just go
back to square one.
Yeah, or you do, I'll just try acouple of chin-ups.
Yeah, you cook it, you're backat square one.
And I know I went through thisfor a long time when I was
working on the one-arm chin-up.
And it's really common thatpeople get derailed from the
(16:11):
one-arm chin-up by elbowtendonitis.
And I did, and you know, it'sjust that whole thing, right?
Anyway, I stopped training theone-arm chin-up and the
tendonitis went away.
But so what I'm getting at hereis the volume of your jujitsu
might be a thing.
So it might be like um maybejust sticking strictly to like
two or three sessions a week fora period of time.
(16:31):
Um, in your strength training,not doing anything that
aggravates it and not doing anyhigh-intensity pulling work, I
found personally thatlow-intensity high rep stuff is
fine and it's actually very goodfor nourishing the tissues.
So, like, you know, instead ofmy weighted pull-ups and all
that sort of rope climbs andshit, I'd go to like uh ring
rose and just do like sets of 12to 20 reps.
(16:54):
Um, that coupled with the softtissue work, coupled with not
cooking it at jujitsu and a bitof time, hopefully this fucking
deals with it.
SPEAKER_04 (17:02):
I have a little caveat on this, um, which I got
from Louis Simmons of WestsideBarbell Fame, RIP.
Um he had a lot of lifterslifting a lot of you know heavy
weights, and they would get asimilar pain.
Uh, and so what one of the majorthings they did to help
counteract this is volume tricepwork.
They would do banded tricepextensions, like huge sets, like
(17:26):
three or four sets of like 20,30 reps, high volume tricep work
to create space there.
And it strengthened the backsideof the elbow as well.
But they found that doing thiskind of helped nourish the elbow
in terms of getting blood inthere.
And once they maintained theirhigh volume tricep work, their
elbow pain reduced significantlyin that brachio radialis spot.
(17:47):
So it might just be too much ofthe same thing.
You do weighted chin-ups, andunfortunately, you're restricted
at the moment.
You're doing jujitsu, lots ofpulling.
It could be worthwhile for youto work out maybe if you spend a
little bit more time inextension, this could help
settle it down as well.
So just a little add-on there.
SPEAKER_03 (18:05):
Yep.
And I guess would be remiss notto just kind of recap what we
just spoke about in the laststep, but doing doing some
isometric work, doing someeccentrics, like doing some
connective tissue specificstuff.
You don't have to do a lot.
Three to five sets at the end ofyour workout.
This is going to be a great wayto really just, you know, target
the connective tissues.
Right on.
Um, yeah, man.
(18:25):
Fuck, hope that helps.
It is hard to take a step back.
It is.
Especially when you're likemaking progress in the gym and
on the mats, and you know, youdon't have to stop, but it it is
hard just to pull yourself backto it.
SPEAKER_04 (18:35):
Well, you've just been suffering it a long time,
so you might need something tojust put a stop gap, feel
better, and then come back toit.
SPEAKER_03 (18:42):
Um, great questions today.
Appreciate you guys sending themthrough.
If you would like to leave us aquestion for a future episode,
go and do it now.
Go to bulletproof for bjj.com,hit the podcast tab, and uh tell
us your name, tell us whereyou're from, record a voicemail,
and we'd be stoked to featureyou on an upcoming episode.
Peace.
Peace.
Hey, what's up?
(00:00):
Welcome to the Bulletproof forBJJ podcast.
It's question time.
We got three questions from youguys.
If you want to leave us aquestion for a future episode,
go do it now.
You can ask us anything: jujitsu, politics at your gym, (00:10):
undefined
strength training, mobility,whatever the fuck.
We're here to help.
And even if we can't help, we'lldo our best to tell you
something.
Um, go to bulletproof forbjj.com, hit the podcast tab and
record us a voicemail.
We love hearing from you guysand tell us where you're from.
We we it's a really cool way forus to get a feel for where
(00:32):
you're at, where people are atin this world.
Indeed.
First one coming in from James.
SPEAKER_01 (00:38):
How's it going, gentlemen?
This is James calling in fromChilliwack, DC, Canada, the
Great White North.
Chilliwack.
Um and I wanted to call in witha question about kind of weight
management, um, specificallydieting for BJJ.
Um I'm about four years intotraining, about two years into
my blue belt, uh, 28 years old,uh 5'11, about 280 right now.
(01:02):
Um I was 340 when I firststarted jujitsu, so I have made
an improvement, but I've beenfinding that my weight and my
weight category have beenkeeping me from doing things
that I want to do.
Um turns PJJ, mostlycompetition.
You know, the way I'm sittingright now with my weight, I'm
kind of in the everything goescategory.
So the guy standing across fromme could look like DC two years
(01:24):
post-retirement, or he couldlook like Prime Overing.
And is intimidating to me.
You know, I I don't want to goin and get murdered by these
hulks of men.
Um, when if I was in the weightcategory below me, which is
around 220 pounds, um, I wouldfeel way more confident.
So if you have any suggestionson dieting, weight management
for BJJ, um, that would beamazing.
(01:47):
I want to get this monkey off myback.
I want to keep making thoseimprovements.
Um, let's be real.
I don't want to be the the fat,dumpy, lazy purple belt whenever
that comes, you know.
I want to feel legit.
So uh any tips you have would beamazing.
Thank you guys.
SPEAKER_04 (02:02):
James, what a legend.
Great work.
That's uh amazing.
You've already you've alreadymade good progress.
SPEAKER_03 (02:07):
I bought a uh bought when I was traveling in Canada,
I bought a van, a 40 Conaline1983 model from Chilliwack.
Oh, they in British Columbia,and I I called it Chili.
And I drove that thing all upand down the west coast of the
States.
How good that place holds ityeah, special in my heart.
Uh that's nice.
Um so okay, so he's saying uhgot he came down from 360 or 340
(02:27):
to 280.
So 280, what in kilos we'retalking like 120?
Yeah, thereabouts.
Like it's 130 kilos.
SPEAKER_04 (02:34):
Yeah, yeah.
Boy.
No, no, no.
It's good.
I mean, it's a good that isalready a good achievement.
That's a mad weight loss, yeah,yeah.
Respect to that.
Um, I actually so I had asimilar thing recently, like a a
friend of mine has asked me forsimilar advice, and I had said
to them, like this, there'sprobably key three things from
my perspective, and see if youagree with this, Joe.
(02:55):
Um, one was do you know how muchkind of fuel you're consuming
every day?
What are your calories in?
You know, and he said, didn'tknow.
So I'm like, okay, that's that'sjust your first step.
Not that you want to getobsessed with it, but you've got
to know where you're at in termsof your energy input.
And then I said, also, do youknow how much energy you're
(03:17):
expending roughly every day?
And it doesn't have to be superduper accurate.
And he said, No, I have no idea.
I just trained jujitsu and shit,I do my job and whatever.
I'm like, cool, get a whoop, geta garmin, get a something.
Step one, know your calories in.
So if you, you know, not to getobsessed about it, as long as
you know like how much energyyou're consuming on a daily
(03:38):
basis, that is the first step.
Uh, the second step was know howmuch energy you're putting out.
So it doesn't even need to besuper accurate.
Uh I feel like most wearables,whether it be a whoop or a
garmin, are gonna give you anidea, which is which is what you
need.
And so, and then the third thingis like, how active are you?
So my mate has a sedentary job,he sits down.
(04:01):
Um, and yeah, it's this is a bitof an issue, I think, for the
modern society.
And I was just saying to him,like, how much do you walk?
He's like, I don't know.
And I was like, All right, well,first, first step, excuse the
pun.
I was like, mate, measure howmany steps you're taking.
And he and he said to me Monday,doing he went away and he came
back to me.
He said, It's only about two anda half thousand steps a day.
(04:22):
And I said, Look, this is justthis is as simple as it gets.
I said, know how much energy isgoing in, know how much you're
putting out, and then we justwant to increase your overall
activity in the day, however youdo that.
And I'm not saying you gotta geton a treadmill, I'm not saying
you gotta go do bloody highrocks, I'm not saying you gotta
fucking get on the assault bike.
SPEAKER_03 (04:41):
But maybe but maybe you do, but maybe you do, yeah,
yeah.
You just gotta move more.
SPEAKER_04 (04:44):
Yeah, yeah.
So my general advice is once youknow energy in, energy out, up
your overall incidentalactivity.
This is absolutely key.
They always say 10,000 steps,that's just a good bar.
I actually would say you want todo more, but it depends on your
lifestyle.
So and and the other little tipon the putting yourself into a
(05:06):
let's say a calorie deficit, itdoesn't have to be every day,
but it needs to be more daysthan not.
So if you have five days whereyou're in a deficit, say it's
during the week, and then on theweekend you're not, that that's
kind of manageable becauseacross the month, if you've got
more days where you're eating,eating a bit less and doing a
bit more, as long as you're notdoing a fucking rock cheat day,
(05:29):
yeah, if you're 5,000 calories.
SPEAKER_03 (05:31):
Cheat days are like not ridiculous.
SPEAKER_04 (05:33):
I'm not saying cheat days, I'm just saying that like
don't crucify yourself if you'reyeah, if you're not at a deficit
every single day, measure itacross like a month.
And those would be the threethings I'd be looking at.
SPEAKER_03 (05:44):
Yeah, yeah, I would, I would, I would agree with
that.
I think um I wear a whoop andit's really, it's really it
really helps me.
I'm pretty sanitary these days,and so it helps me to it it it
motivates me to be like, fuck,gotta go for a walk today,
better go for a walk and I'llwhatever, go do phone calls or
something or um, you know, takea run or some shit, which I
wouldn't do if I wasn't wearingit because I'm like, oh no, I
(06:04):
did jujitsu today and I liftedweights yesterday, and like I'm
pretty active, but uh the thefact of the matter is I'm not,
you know, because most of mywork is sitting on this couch or
at a computer.
Yes.
Um, so yeah, I think thosemeasures are super important.
Um, you know, guessing, youknow, it's hard to know without
knowing what Jane, it's hard toknow what to say without knowing
(06:24):
what James has been doing tomake the the weight loss that
he's already achieved.
Um, and so potentially you'realready doing some of that
stuff, James.
It might just be like dialing itup a little bit.
But what I would also say islet's say you, let's say you're
giving it a nudge and you, youknow, you find that you're not
able to to drop down, because Ithink you said you're at 280.
(06:46):
280, once it gets to 220.
220.
And let's say you can't and youstay at 250 or something like
that.
Um, while, yes, it would behorrible to face up against a
fucking prime DC or even apost-retirement DC or a prime uh
Uber Ream, um, none of that,like, you know, I love watching
(07:06):
the heavyweight division becauseyou see some of the most
unsuspecting people fuckingdominate.
You see a lot of these big,jacked, Chad looking
motherfuckers, and then you seesome soft dude with a bit of a
belly comes in and just ragdollshim.
Sure.
And it, you know, and and so ina way, like if if it turns out
that you are a heavyweight guyand that's the category that
(07:27):
you're sort of destined to bein, fucking own it.
You know, and even being theslightly smaller guy in that
division who can move faster andhe's more agile than his larger
opponents, there's a hugebenefit in that too.
So I really think anything canwork.
Yeah, and I don't think thatthat means that you would be
relegated to becoming a lazy asspurple belt.
You could still be the fit,athletic, um, scary purple belt,
(07:50):
yeah, even as a heavyweight.
SPEAKER_04 (07:51):
For sure.
And uh, I mean, there's a veryfamous, I think he's either
Iranian or Turkish wrestler whowas a heavyweight who's only
about five foot nine.
And he just, it's so easy forhim to single leg.
Yeah, you know what I mean.
Yeah, he just didn't even shoot,he just grips.
Yeah, and he was like a worldand Olympic champion, you know.
So I think, yeah, what Joe'ssaying is is accurate.
The two elements that you needto guarantee your success in the
(08:13):
gym are guidance andaccountability.
The big mistake that we seepeople making when training for
BJJ is doing random workouts.
That's why we made theBulletproof for BJJ app.
We have our online communitythat can give you feedback and
help you out.
And then we also have ourstructured programs that will
get you fitter, stronger, andmore flexible for BJJ.
(08:36):
We've got a 14-day free trial.
Get in there, try it out.
And if you decide that it's notfor you, we have a hundred
percent money-back guarantee.
So go to the Play Store, go tothe App Store, download the app,
and we'll see you on the inside.
Next one coming in.
SPEAKER_03 (08:51):
No name on this.
SPEAKER_02 (08:52):
Hey, what's up, guys?
This is Doug reaching out fromthe United States.
What's up, Doug?
I asked a question before that Iwanted to give you an update on.
I I asked about the the graybelt girl that kept like cutting
in front of my wife during thelineup.
Sure.
Um, the update is my wife gother blue belt recently.
So now there's balance in theforce, and she's back in front
(09:14):
the way that the way that itshould be.
But um now my new question, kindof with my wife in mind
etiquette for rolling peoplewith long hair.
I feel like, you know, she doesher best to keep it up, but
sometimes it comes out, you endup kneeling on it, you end up
grabbing it when you go to graba lapel.
Shout out to Steve from class.
(09:35):
I know he listens to thepodcast, and uh he's got long
hair too, and I feel like I'malways kneeling on it and and
all this.
And anyway, I guess part of methinks, you know, it's on the
grappler with the long hair tomake sure that their stuff's
well managed and out of the way.
But on the other hand, at leastat class, I don't want to be
yanking people's hair and allthis by accident.
(09:56):
So I just didn't know if you hadany suggestions or tips of how
to go about that better.
Anyway, I love the pod.
Thanks, guys.
SPEAKER_03 (10:04):
Doug, thanks for checking back in, brother.
Cool, man.
Congrats to your wife.
That's fucking cool.
Yeah, that's great.
Oh, and the hair, it's a it's afair question.
I I yeah, I mean, I I know itdoes.
It does get caught.
You go for lapel grip orsomething or passing, you step
on it.
SPEAKER_04 (10:18):
I I don't I don't know what to tell you.
Well, I think it's like manythings, like for example, you
know, when you might get yourfoot or your hand like caught in
the gear and you're like, hangon, hang on.
Yeah.
And you pull it out, right?
I I think similarly, if you'veaccidentally gripped someone's
hair, you just say to them, hey,I've grabbed your hair a bit,
let's just you know, I I thinkthere's within training that's
okay.
As long as they're not hittingyou with the Helena Craver type
(10:39):
fucking clay guido putting thehair in your face, bullshit.
Um, you know, and and I youknow, I've seen ladies even rock
craver.
unknown (10:46):
Clay Krav.
SPEAKER_04 (10:49):
No, I I I think it's it's cool, it's cool that you're
considering it.
I mean, I would just wrap theirhair around their throat and
fucking bow and arrow chokethem.
Fair game.
No, uh, I I've even seen umcornrows, man.
They should be doing cornrowsI've seen that as a very common
way to keep it tight, eventhough it's a bit of time and
energy.
But then the kind of um hijabkind of sports um hair
(11:13):
restrainment.
Yeah, I've seen that a bit, evenfor for ladies who are not of
the Muslim faith.
Yep.
Just to keep it tight, you know,almost like a swimming cap, but
for jujitsu.
Yeah, because you know, likethat's that's a possible thing.
But yeah, keeping hairrestrained is is definitely a
problem in jujitsu.
SPEAKER_03 (11:30):
Yeah, yeah, I would imagine it's as much of a hassle
for for the for the woman or theman, sorry, the person with the
hair, yeah, um, as it is foryou, like, you know, grabbing it
and lingering stuff.
So yeah, I don't know.
I'm fucking yeah, braids aresick, but braids are so good.
Everyone wants to look likeMichelle Rodriguez girl fight,
right?
SPEAKER_04 (11:47):
Bro, I want to get that, I want to get the AI
cornrows.
I was saying to my mum longhair, I want to get I want to
get the uh Alan Iversoncornrows, but I got that white
guy hair, I can't do it.
But uh no, I think it's likeyou're half black.
Not even.
I I I uh I wish I had that curlyhair, but I think that's the
thing that it's jujitsu teachesyou to be pretty minimal, like
(12:07):
cut your nails, cut your hair,but just because it could it
just gets it becomes a hasslefor you.
So you kind of get you you tendto shape your life to make it
easier to do jujitsu.
Yeah, and long hair does notmake jujitsu easier.
SPEAKER_03 (12:20):
I mean, I would imagine even a big fucking plat
would be would be morefunctional training wise than
yeah, doesn't I mean no one hasit out?
Some people are fucking nice.
SPEAKER_04 (12:29):
It's uh difficult.
Sorry, we don't haveparticularly good answers for
you there.
SPEAKER_03 (12:32):
Yeah, carry some hairdressing scissors in about
me.
Sorry, brother.
Question number three from RobHey guys, my name's Rob.
SPEAKER_00 (12:42):
Brand new purple belt from Sydney.
Congrats, just got a questionabout managing elbow pain,
bracky Alice and pronoun thepain.
It's been with me for 18 months,going up to two years.
And uh I basically cannot do anyweather chin-ups anymore and
struggling to bicycle because ofthe pain.
(13:04):
Unless I warm up, then I can.
I can still train um GG2, that'sokay.
But after the training session,if I was actually trained too
much, like more than three timesa week, it would start to hurt
pretty bad.
So anything you can suggest meto do, I don't really want to
(13:25):
take a lot of time off the mat.
I am doing soft tissue, dryneedling, you know, um rolling
with barbells, doing accessoryexercise on my fingers to
mitigate the imbalances.
But yeah, if there's anythingelse you can suggest, that would
be great.
Thank you.
SPEAKER_03 (13:44):
Right on.
Good question, Rob, and afucking shit injury to have.
Oh, the worst.
SPEAKER_04 (13:49):
And it's a it is a very jujitsu-centric injury.
Um so yeah, brachial brachialis.
What was the other one youmentioned?
Uh brachialis, and he was sayingextensor.
So yeah.
SPEAKER_03 (13:59):
The top.
The top top side of your elbowhere.
I'm sure a lot of people havefelt it.
SPEAKER_04 (14:03):
They have.
And look, we just we just did awe just did an app on um, you
know, elbow tendinitis andtendinopathy and stuff like
that.
Um the two things that I I thinkare are helpful here is hanging
is super helpful for creatingspace at the wrist, lengthening
out through there, andspecifically supernated hanging.
(14:25):
It's the external rotation.
Like I have many friends who arevery strong, like shout out
Mikhail, very strong through thepronated position, bench press
type position.
Yeah.
You ask them to externallyrotate and they're like, ah,
they're just really lacking thismovement here.
And it it does, this is thenatural position of your
skeleton.
This is where the bones areuncrossed.
So uh a supernated grip hang,not not super long, but spending
(14:50):
some time to create some spacethere is helpful.
And also something I learnedfrom um uh uh Teresa Marcello,
who is a great myotherapist whoI worked with for many years, is
that oftentimes people whostruggle with that um
brachioradialis pain, they lackexternal rotation in the
shoulder.
If you improve your externalrotation on that side, that will
(15:12):
take some pressure off yourelbow.
So I'm pretty confident if youstretch your peck and and and
open up to the shoulder andstart to work your external
rotators on the affected side,it's not that it's gonna cure
your elbow pain, but that shouldgive you uh a bit of relief.
SPEAKER_03 (15:29):
Yeah.
Yeah, I would say like you'redoing all the right things in
terms of the dry needling andthe soft tissue work and all of
that.
That stuff's super important.
Um, you might need to take a bitof time off because the whole
the whole thing with like elbowtendonitis is that like let's
(15:49):
say you're making progress withreducing it, and then you have
one one training session whereyou overcook it, you just go
back to square one.
Yeah, or you do, I'll just try acouple of chin-ups.
Yeah, you cook it, you're backat square one.
And I know I went through thisfor a long time when I was
working on the one-arm chin-up.
And it's really common thatpeople get derailed from the
(16:11):
one-arm chin-up by elbowtendonitis.
And I did, and you know, it'sjust that whole thing, right?
Anyway, I stopped training theone-arm chin-up and the
tendonitis went away.
But so what I'm getting at hereis the volume of your jujitsu
might be a thing.
So it might be like um maybejust sticking strictly to like
two or three sessions a week fora period of time.
(16:31):
Um, in your strength training,not doing anything that
aggravates it and not doing anyhigh-intensity pulling work, I
found personally thatlow-intensity high rep stuff is
fine and it's actually very goodfor nourishing the tissues.
So, like, you know, instead ofmy weighted pull-ups and all
that sort of rope climbs andshit, I'd go to like uh ring
rose and just do like sets of 12to 20 reps.
(16:54):
Um, that coupled with the softtissue work, coupled with not
cooking it at jujitsu and a bitof time, hopefully this fucking
deals with it.
SPEAKER_04 (17:02):
I have a little caveat on this, um, which I got
from Louis Simmons of WestsideBarbell Fame, RIP.
Um he had a lot of lifterslifting a lot of you know heavy
weights, and they would get asimilar pain.
Uh, and so what one of the majorthings they did to help
counteract this is volume tricepwork.
They would do banded tricepextensions, like huge sets, like
(17:26):
three or four sets of like 20,30 reps, high volume tricep work
to create space there.
And it strengthened the backsideof the elbow as well.
But they found that doing thiskind of helped nourish the elbow
in terms of getting blood inthere.
And once they maintained theirhigh volume tricep work, their
elbow pain reduced significantlyin that brachio radialis spot.
(17:47):
So it might just be too much ofthe same thing.
You do weighted chin-ups, andunfortunately, you're restricted
at the moment.
You're doing jujitsu, lots ofpulling.
It could be worthwhile for youto work out maybe if you spend a
little bit more time inextension, this could help
settle it down as well.
So just a little add-on there.
SPEAKER_03 (18:05):
Yep.
And I guess would be remiss notto just kind of recap what we
just spoke about in the laststep, but doing doing some
isometric work, doing someeccentrics, like doing some
connective tissue specificstuff.
You don't have to do a lot.
Three to five sets at the end ofyour workout.
This is going to be a great wayto really just, you know, target
the connective tissues.
Right on.
Um, yeah, man.
(18:25):
Fuck, hope that helps.
It is hard to take a step back.
It is.
Especially when you're likemaking progress in the gym and
on the mats, and you know, youdon't have to stop, but it it is
hard just to pull yourself backto it.
SPEAKER_04 (18:35):
Well, you've just been suffering it a long time,
so you might need something tojust put a stop gap, feel
better, and then come back toit.
SPEAKER_03 (18:42):
Um, great questions today.
Appreciate you guys sending themthrough.
If you would like to leave us aquestion for a future episode,
go and do it now.
Go to bulletproof for bjj.com,hit the podcast tab, and uh tell
us your name, tell us whereyou're from, record a voicemail,
and we'd be stoked to featureyou on an upcoming episode.
Peace.
Peace.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.