193 - Maintenance Is Where The Magic Happens - Cut The Crap With Beth And Matt

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
It's important to sit with that hunger and recognize what
emotions might be showing up in that ten minute time span.
And it's a really simple practice to get into Many
of the people that I kind of coach through this process,
they recognize that whether it's in front of a screen
or they're you know, home by themselves, or they're behind

(00:21):
a screen at work or you know, driving somewhere, they
end up not consuming food because they recognize that they're
not hungry. They might be stressed out because they had
a really long day that was mentally taxing, maybe they
got into a disagreement with somebody, or they're bored. Right, So,
boredom isn't really an emotion. It's a state of mind,
just like happiness. You allow happiness in your life. Nobody

(00:44):
else is responsible for that but you. So it's it's
sitting and learning to be okay with ten minutes of
figuring out what is happening in your immediate landscape to
identify is food a solution for you at this particular time.

Speaker 2 (01:05):
Welcome to Cut the Crap with Beth and Map, the
world's number one no bullshit health and fitness podcast.

Speaker 3 (01:10):
Are you ready to cut the crap? With your diet
and exercise, get strongest fuck and build a healthy relationship
with food.

Speaker 1 (01:16):
Then you've come to the right place.

Speaker 2 (01:17):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
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designed by a professional chef who is certified in nutrition.

(01:40):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.

Speaker 3 (01:47):
We believe that fitness is for everyone, so this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford.

Speaker 1 (01:54):
So what the fuck are you waiting for? I'll see
you in the Patreon all right, guys.

Speaker 4 (02:00):
Holly Holly from Raise the Bar. Is that the name
of your Jim?

Speaker 1 (02:04):
Nope, just the bar the Bar, Raise the Bar.

Speaker 4 (02:07):
That's an event.

Speaker 1 (02:08):
That's an event actually, and that's also a very good event.

Speaker 4 (02:12):
Yes, yes it is.

Speaker 2 (02:13):
I've never been to one, but I spoke at the
online one recorded one I did like shortly after the
Real Coaches Summit.

Speaker 1 (02:22):
Okay, that's the bar. That's like my favorite place to
be on a Friday night. Now, you know at the gym,
we're gonna get up in a tap house next door
on call to gym.

Speaker 4 (02:35):
There you go, Oh, that would be kind of funny.

Speaker 1 (02:38):
Actually that's a good niche right there.

Speaker 4 (02:40):
Right, How are you doing, Polly?

Speaker 1 (02:43):
I'm doing good. Ringing's going well, coaching's going well. Yeah,
it's a good a good week. And actually it was
funny yesterday. I don't know why I messed with my
alarm system. But so typically in the mornings, they get
up like seventy five minutes early, so I have the
morning to her meditation music on is. I'm prepping food
and just mentally preparing for my day. There's a lot

(03:04):
of mental energy that goes to the coaching, as you
both know, whether in person, online combination. And I hear
Nikki she's like, hey, Paul, and I thought I was
in a dream. Like yeah, She's like, what time is
your class this morning? I'm like six and I'm half,
you know, sleeping. I'm like, what time is it? She's like,
it's five twenty I'm like, oh shit. Oh so luckily

(03:25):
I had all my stuff prepared the night before, so
it's like getting up, throwing my clothes on, brushing my teeth,
making my coffee, and the running out the door. So
it just felt like this huge rush of like mind
fuckery the whole day because I woke up late.

Speaker 2 (03:41):
I know for me, no that happens to you know what,
But a lot of people live their life like that.

Speaker 1 (03:46):
That's what I was just gonna say.

Speaker 2 (03:47):
We were we talk about this in our challenges. It's like, Okay,
how do you wake up in the morning? Like what
do you You know what I mean? Because if I
wake up like this like you did today, my whole
day is like a fucking shit shows.

Speaker 4 (03:59):
Yeah, I have to have like an hour or more
to like settle into the day.

Speaker 2 (04:05):
Like you said, Like I get up, I don't meditate,
goes straight for the coffee. But then it's like, okay,
I got to post like what's going on? Answer some emails.
It just kind of slices me and make my son's breakfast,
you know the deal. And a lot of people they
just get up, their alarm goes off, They're like snooze
it like ten million times. They grab their fucking protein
shake in a bar and they go out the door.

Speaker 3 (04:24):
And that's just how they live, not even in protein
buy or shake. Right, Really, having those morning routines is
so important. I think it was just as important as
a nighttime routine they did. They really go hand in hand.

Speaker 1 (04:35):
Yeah. I'm glad I didn't wake up like that this
morning it was yesterday morning, because I would be super frazzled.
And I'll be clear, I don't like sit and meditate.
I have a hard time sitting still. Nick, you will
attest to this. I've always got to be moving. I
turned meditation music on and that just kind of calls
me because when I get to the gym, people usually
have music on blast, and it's like, you know, it's

(04:56):
not right. No, definitely not coming into disturbed. Yeah, shit,
I tell you what, it's like, what the bodies hit
the floor? I'm like, really at six am? This is
what you want? Okay?

Speaker 4 (05:09):
Right? Oh my god, that's too funny.

Speaker 2 (05:11):
So, Polly, why don't you if you could introduce yourself,
give us a little background of who you are.

Speaker 1 (05:16):
Yeah, so my name is Paul Campbell. People call me PAULI,
which I ironically I hate it as a kid, but
I've adapted it since undergrad school. My buddies called me
and it just stuck. I had my master's degree in
interational science. I've been in the coaching space for about
twenty years. I've been with Team Beth Arraco for a
little over a year now. It's been an absolute wonderful experience.

(05:40):
Learned a lot of different strategies and things working with
best population, and I had the opportunity to meet a
team a couple of weeks ago at a CU conference
in Vegas. I own my own semi private training facility.
It's about five thousand scuore feet in Montana City, Montana.
I played division on rugby in undergrads school and right

(06:02):
now I have a pretty large client load in person
and online, large relative to me to a manageable situation,
which is wonderful. I'll go on record and say I
used to despise running, and now I'm much more the
cardiovascular system improvement. So I do a lot of mountain biking,
trail running. I continue to lift weights three to four

(06:25):
days a week. I retired from professional bodybuilding back in
twenty twenty. Now I'm just really all in on sharing
my education, continued education and coaching expertise with like minded
folks that are looking to break through or break free
from FAED dieting and getting in their own way. So
it's been a great transition to last three years has

(06:46):
been really a tremendous amount of growth for me as
a professional and for the clients that I've been working with.
So it's a blessing to be here on this platform
and hopefully share some things that will provide tangible takeaways
to the audience that might be listening.

Speaker 2 (07:00):
Yeah, thank you, We're excited to have you, and I'm
thank you for actually reaching out. The topic that you
wanted to talk about is something that I think a
lot of people need to learn and understand and.

Speaker 4 (07:11):
Practice right practice.

Speaker 2 (07:14):
So Pollie wants to talk about maintenance and actually transitioning
out of tracking calories, which I know.

Speaker 4 (07:21):
Matt loves like it's a huge component of that.

Speaker 2 (07:25):
Yeah, what I guess do you find, Polly is the
most difficult for people? When even you mentioned a maintenance like,
let's I guess let's just start there the maintenance debuckle.

Speaker 1 (07:40):
I think maintenance can be difficult for a lot of
populations that we work with because Number one, it's not
sexy for a variety of reasons. Right, people are you
go on to social media and you're being persuaded to
either build muscle or lose body fat. And there's a
lot of nuance we can get into, which we're not
going to get into today. Regarding those two goals. You know,

(08:03):
I'm going to say one you know, and we talked
about this Beth earlier this week with the team, is
people want to lose body fat, but they haven't improved
their physique enough to merit going into fat loss. Right.
They haven't put their time and energy into improving strength
hyperchaphe joint bone ligament ten in health to really focus
on the fat loss component, right, And whether you're currently

(08:26):
building in a building phase or in a maintenance phase
or in a fat loss phase, you know, maintenance isn't
sexy for a variety of reasons. Number one is people
don't like to tread water. People don't like to I
think people begin begin to be uneasy with not having
moving targets. And as a coach, this is probably one

(08:46):
of the most difficult areas to coach a client through
is maintenance. And one of the main reasons for that is,
I'll say anecdotally from my experience. You know, as a coach,
we like to sometimes create moving targets, specific takeaways for
clients to focus on that are driven by the autonomously,
whether that's fat loss must again, et cetera. And so
in a maintenance phase, you're really not changing your energy

(09:09):
intake at all, right, And I think there's a catch.
In order to be a candidate for maintenance, it's important
that you understand energy balance, you understand nourishing your body
for what it needs for the goal at hand, and

(09:29):
you need to be well versed and skilled in tracking, right,
because maintenance doesn't necessarily mean you need to be tracking food.
I actually had a really good check in yesterday with
a client. They're traveling to London next week for seven
days for work, and he is currently in a fat
loss phase. And I was talking with him yesterday and
I'm like, well, let's set you up for success here.

(09:49):
Let's number one, he knows how to track really well,
he's very compliant. Number two, the resistance training in the
steps are second nature to this client. So to set
this client up for success, I basically explained to him, like,
you've been doing well the scale has been trending down.
But let's set you up for success while you're overseas.

(10:09):
So while you're overseas, let's not track. And there's a
variety of things that are in favor going to lend
and their portion size is relative to the American portion
sizes are significantly smaller, So by default, you're probably going
to consuming less calories. Even if you're not tracking, and
you're not worried about performing for your professional career and

(10:32):
having the tracking mechanism play a role, you're not going
to have your scale, your weight scale, or your food scale.
You know, the barcode reader might not work. It just
it adds a lot of extra hoops to jump through
that aren't necessarily something that we need to focus on.
So let's take this week to step away from tracking
and use the tools that you've built over the last

(10:53):
couple of years through your muscle building, through your maintaining
because we've done maintenance phases, and through your fat loss.
An implants meant those while you're gone, and my guess
is when you come back due to the culture over
a month, and you're probably going to be relatively close
to the same way you were when you left, right.

Speaker 3 (11:12):
Yeah, it's because the other component of that too is
the movement piece, right, and that's the really big piece
of mainenance. But then I'm talking about overseas two. That's
one thing we hear so often. It's like, oh, it's
the food because I went over there and I lost
weight and you know, I ate all this food.

Speaker 1 (11:27):
I ate desserts.

Speaker 3 (11:27):
And it's like, yeah, but you also doubled your steps,
you know. I actually on TikTok there was this comment
that it was being made. So I made a video
about people not not they need to stop being twelve
hundred calories. And the argument was, well, I'm sedentary. I'm like, okay,
so don't be sedentary.

Speaker 1 (11:43):
Right. That's the pollution to that problem right there.

Speaker 3 (11:45):
And I'm like, listen, the average American is moving three
to four thousand steps a day, and I looked it up.
Over in Europe, it's five to six thousand steps per day.
And it's because their cities are so much more walkable
and they have public transportation, and we're drive and everywhere,
we're sitting and doing it. And so yeah, just a
little type bar.

Speaker 4 (12:03):
Yeah, so true.

Speaker 1 (12:04):
Yeah, I met's kind of hit the nail on the
edge generally when whether your overseas or not, when people
are on vacation. Looking at the data from all of
the clients that I've worked with, by default there are
steps generally increased by about thirty percent. Right, so even
if you ate the same amount of food or at maintenance,
you're by default moving more than you would. You know

(12:27):
from your day to day activities, going to work, running, kids,
are on, whatever the case might be. So you know,
the main takeaway for for like travel perhaps in this
in this specific context is if you are in a
fat lossphase and you're traveling, I would strongly encourage you
if you feel confident in your ability to track or

(12:47):
mentally take note. And I'll say be mindful, even though
I hate that word because it's been I think breaked
over the coals. Yeah, because yeah, kindfohl and weight loss
are not synonymous, and I think people have that oh
I eat mindfully or eat clean. It's like, well, yeah, okay,
but you're still eating too much, right, so we need

(13:09):
to we need to quantify how much you're eating. So
assuming that all those ducks in a row, if you're
going on vacation or doing something like that, unless you're
stepping out of bodybuilding stage, you're competing in something of
that nature where your physique is being judged. Take a
break from tracking for a week. It's a great psychological break,
but it's also providing you an opportunity to I think,

(13:30):
be more in tune with your hunger cues, your environment.
You know what's happening social environment. You probably are eating
out more frequently as a traveler, so it gives you
the opportunity to try different foods that you may not
be exposed to in different cultures in your hometown. And
it just it really gives you an opportunity to practice
the skill set that you've been working on as a

(13:51):
client or a coach, if it's applicable, to put those
things essentially into practice and test them. So it's an opportunity,
it's not a constraint, and I think kind of looking
at it through that lens can can help break down
some of those barriers that people have or if they're
nervous about traveling and you know, gaining weight. And the
reality is if you're traveling by planes, trains, and autmobiles,

(14:11):
you're going to be centory for a period of time
and there's probably going to be some fluid fluctuation from
being in a seated position for long periods of time,
But generally a good rule of thumb when I'm looking
at a client's weight when they return from travel, if
it's within like two to three pounds of when they left,
they probably ate relatively similar in terms of total calories

(14:32):
to what they were when they were, you know, maybe
back in their home environment. And the magic happens at maintenance, right,
because that's the whole row Schambeau for this this podcast is,
you know, if you're looking to transition away from tracking
to get to a space of maintenance, and that is
where the magic happens. That's where you can really sharpen
your skills as an individual to learn how to fuel

(14:54):
your body appropriately. So kind of what I want to
transition into here is how do you transition away from tracking?
What do people recommend? And for me as a coach,
and I've practiced this on my own, I've had other
clients practice this. You know, we can we can look
at all the data and the research in the world,
but those are good bearings for coaches to kind of

(15:17):
gather guidelines. But at the end of the day, your
clients aren't data, they're not spreadsheets around percentages. They're human beings,
and there's a lot of context individually with each different
client that you might be working with. So I'm going
to preface this with if you've successfully participated in a

(15:38):
fat loss program, a maintenance program, or a muscle built program,
and you're looking to transition away from tracking, assuming those
ducks in a row and you're really sound with your
tracking skills and ability, one of the main things I
recommend as a first step is I still would you know,
want people to track like the their fat intake, right

(15:59):
like your peanut butter, your butters, your oils, because those
are more clorically dense, right program it's about double, it's
a little over double of that of carbs and proteins.
And so really what I do is, of course we
recommend eat fruits and vegetables. You can eat more of
them and get less calories as a result of that.

(16:21):
So let's start with that low hanging fruit. If like
you like salad, like you know, I do want you
to track your salad dressing, any coutons you might throw
on lean proteins, I would say you could probably get
away from tracking. I'll circle back to weight watchers, if
you guys remind me of some of the strategies they use,
which I agree with some of them, but I recommend

(16:42):
transitioning away from tracking. Like your non starchy fruits and vegetables, right,
because they're low en calorie by default, you can eat
more of them to feel more satiated. And if you're
prioritizing satisfying that hunger scale, increasing your green beans or
broccolis or leafy vegetables in your salads, you're probably unlikely

(17:03):
to overeat on calories in those departments, right.

Speaker 3 (17:07):
So I love that you mentioned the hunger scale because
that really helps you get in touch with both your
your hunger and your.

Speaker 1 (17:12):
Satiety the opposite. Yeah, spectrum.

Speaker 3 (17:14):
People don't realize how big of a spectrum hunger and
fullness really is. They're so used when they're dieting, right,
And the way they've always died in the past with
lifelong diet or yoyo dieting is they're either extremely hungry,
or they're over their stuff because they've been or they
over ate. They don't know the in between, the maintenance
piece of it.

Speaker 1 (17:35):
So I love that, right, And that's and that's another
thing that I think is important is to and this
is a skill set and strategy that I work with
with clients often, is hunger is not an emergency. If
you have a cell phone, you probably have access to
food to some capacity. So food sovereignty most likely isn't
going to be an issue. In some cases it will,

(17:57):
But if you're hungry, it's okay to sit for like
five or ten minutes and pay attention to why are
you hungry? Is it because you're at a restaurant and
all of your friends are ordering alcohol, the greasy burgers,
the fried foods, you know, because that can stimulate a
hunger response, right, And is that causing you or influencing

(18:19):
your decision on what to order? If you're at home
eating in front of screens, are behind the windshield, those
are two dominant areas where I think people mindlessly eat.
So before you start throwing things in your suck hoole,
it's important to sit with that hunger and recognize what
emotions might be showing up in that ten minute time span.

(18:42):
And it's a really simple practice to get into Many
of the people that I kind of coach through this process,
they recognize that whether it's in front of a screen,
or they're you know, home by themselves, or they're behind
a screen at work, or you know, driving somewhere, end
up not consuming food because they recognize that they're not hungry.

(19:03):
They might be stressed out because they had a really
long day that was mentally taxing, maybe they got into
a disagreement with somebody, or they're bored. Right, So, boredom
isn't really an emotion. It's a state of mind, just
like happiness. You allow happiness in your life. Nobody else
is responsible for that but you. So it's sitting and
learning to be okay with ten minutes of figuring out

(19:28):
what is happening in your immediate landscape, to identify is
food a solution for you at this particular time. For
some people it is because they truly are hungry. And
when we were at the coaching summit a couple of
weeks ago, Jooey Munez, you know, he puts a lot
of emphasis on structure. If we think about how our
days are structured, they're very similar day to day Monday

(19:51):
through Friday, right weekends are generally different for most of us.
But creating structure, if we have similar meal time throughout
the day, learning to eat at those meal times, and
generally you'll let your hunger queues decide what times the
day you eat. And once you have that framework set,
doing the reverse engineering and paying attention to hunger cues

(20:13):
can actually be a very simplistic process and a lot
of times will eliminate snacking for people. Yep, and you
know snacks. Let's say you're consuming three hundred calories of
snacks in one sitting. We're creatures of a habit, so
it's probably happening most days of the week. Well, let's
take three hundred calories each day over seven days a week.

(20:33):
That's twenty one hundred additional calories you're consuming. That is significant.
That is enough to create no fat loss. Right, that's
enough to see a degradation.

Speaker 3 (20:45):
That's enough for them to say, I'm doing everything right,
but I'm not seeing results. Yeah, I guess I love
that you're describing mindful eating is what you're doing. And yeah,
I know you said you hated that word mindful, but
I'm like, we're talking.

Speaker 1 (20:57):
About my yah. Yeah, yeah, intuitive or whatever the adjective
you want to use. I suppose like it's it's it's
all the same, it's all packaged like these fancy marketing phrases.
But the reality is you need to act like a
fucking adult. Sit down for five or ten minutes, take
a time out, and understand time out when you get
into yeah, really try to understand why are you hungry?

(21:20):
You know, it's probably similar times of the day that
you're getting these false hunger cues that are stimulated by
an external motivator or system that's creating this urge to
satisfy that need with food.

Speaker 4 (21:34):
Yeah.

Speaker 3 (21:34):
For like many of my clients, it's middle of the
afternoon in the office, Yeah, thirty to four pm stretch.

Speaker 2 (21:39):
It's that they need to right it need being reactive,
They need to pause, like the power of the pause.
A lot of people, like you said, they don't. They
don't be like, Okay, I'm gonna sit here for ten
minutes and understand, like why am I feeling this way?
Because awareness is key, right, if you can't change what
you're not aware of.

Speaker 4 (21:54):
But most people just like the first step of fly
right through that.

Speaker 1 (21:58):
Yeah, well said, so yeah, I think, you know, I
think if you've if you've been tracking for a while
and you've seen and you've successfully accomplished fat loss and
you're looking to kind of transition away from tracking, because
let's be honest, like I tracked for ten years straight.
I was burnt out and I actually just made a

(22:18):
reel about it today. I have to go back and
tag you, Beth, but it talked about and this is
kind of a little bit of a sidetracked. People asked me,
did you get into running to lose weight? Fuck? No,
I got into running because I mean to right. One
of my clients, you know, lost she lost like forty
five pounds. She's in the shape of her life, and
she's like, hey, do you want to do half marathon?
So that's why I initially started running on and continuing

(22:40):
to run. That's cool, because I want to improve my
cardiovascular systems or system if I you know, if I
want to improve my muscle size, strength, bone density. I
participate in resistance training. Now, that's not to say that
some body composition changes can't happen as a result of

(23:00):
being involved in those modalities of exercise or you know,
the psychological, the meditation, the mind, you know, taking ten
minutes to pause. You want to improve that particular system
that you're working on, and for most people, they're already
involved in one or more of those modalities meditation, partiovascular work,
or resistance training. If you want to improve your physique,

(23:25):
it's going to be heavily emphasized that you focus on
the nutrition component to improve that system, right, and so
you don't get into exercise necessarily to change your body composition.
It can help. I think the return on investment is
nominal to what it is when you start to focus
on the nutrition plant. Nutrition.

Speaker 3 (23:46):
Nutrition is a driver of oh well, pretty much any
thinness performance goal by composition, sure.

Speaker 1 (23:53):
Right, and it can have a you know, a trickle
down effect for the psychological component. You know. A great
example is, you know, when you when you eat really
well nutrient dense foods, whole foods, one ingredient foods, and
then you you know, maybe have you know, a meal
out to eat, or you eat something abstract from your

(24:13):
normal dietary intake. It tastes like shit, It tastes terrible,
too sweet, too salty. Yeah, overpower, yeah, one hundred percent.
And a lot of that comes from, like you know,
the protein bars, artificial sweeteners which are not I want
to preface this with artificial sweeteners have a time and place.

(24:35):
You will notice how much better fruits and vegetables taste
as a result of perhaps limiting some of the artificial
sweetness that you're consuming. Now. I love diet coke, I
love coke, cyrro, I love diet sodas. I don't drink
them every day, but I do use them as a tool,
But they don't taste as for me personally, they don't

(24:57):
taste as good on my palate because I'm eating ninety
five percent of my foods are whole foods. They're nutrient
dense foods, they're they have vitamins, minerals, they have things
that you're you're providing your body and as a result,
you're gonna feel better, you're gonna perform better, you're gonna
think better.

Speaker 3 (25:13):
This is why, literally what we try to get people
to understand when it comes to artificial sweeteners, especially when
we talk out about them, right like when we're saying
they aren't the problem. It's what you just described, right
like when you when when we want people to eat
whole foods most of the time, and then you have
the artificial sweeteners, that's no big fucking deal. And then
you're probably you may not even like it anyway because

(25:33):
you're using it you know, like for me, artificial sweeeners.
I mean they're so like they're what some of them
are thirty times sweet, sweeter than sugar. Yeah, so you're
and so, like you said, and we've talked about this,
I think on the podcast before You're your taste buds
are just crazy because they don't know what real food
actually tastes.

Speaker 1 (25:51):
Like, So yeah, of course like vegetables and.

Speaker 2 (25:53):
You're and you're, I don't like water, and then they're
drinking fucking ten crystal like packets a dayial No, it's
like I couldn't. I do like the taste of water,
and sometimes I'll flavor with like the maya have the
true lemon and all that stuff.

Speaker 4 (26:05):
But if I have too many like crystal light packets,
it's just like.

Speaker 1 (26:09):
I can't do it.

Speaker 4 (26:10):
It's it's just over it's too overwhelming.

Speaker 1 (26:11):
It's you have to be in a fucking adult and
drink like.

Speaker 4 (26:15):
Drink your fucking water, you know what I'm saying. But
does help me drink water best?

Speaker 3 (26:19):
Well that's fine, right, but don't just drink all fucking meal,
you know, right, like.

Speaker 1 (26:23):
Yes, right, have a glass of water.

Speaker 2 (26:26):
Eight quest bars a day, fucking four low carb rops.

Speaker 4 (26:31):
Now there's a time and place that they use exactly agree.

Speaker 1 (26:35):
And that's kind of the cool part about maintenance is
it kind of opens I'll say Pandora's box to enjoying,
I'll say higher quantities of food, right, Because essentially maintenance
is you're consuming a calorie amount. You're quantifying a calorie
amount that's appropriate for you as an individual, that allows
you to maintain your your weight. Right. But people think

(26:58):
they're gonna in a phase. You're going to maintain the
exact weight that you know, right, it's never going to change.

Speaker 2 (27:05):
Yeah, let's talk about that. This is this is what
everyone needs to hear, is that your end dieting weight
is not your maintenance weight. So, Holly, could you help
people understand why their weight goes up? And do you
know like between how many pounds that someone may fluctuate
during maintenance.

Speaker 1 (27:24):
Yeah, So let's say you know, somebody lost fifteen percent
of their total body weight, right, and they're like, I'm
ready to go into maintenance phase. So there are equations
that you can use, and equations are We're not going
to get into those today for a number of reasons
because there's a dozen of them, right, And I think

(27:44):
people spend too much time on looking at equations. Right,
they're an estimate, They're like, they're getting you.

Speaker 3 (27:52):
It's like we're using five different Fallows calculators, right and
never never actually using one.

Speaker 1 (27:57):
Yeah, you're you're you're basically throwing a baseball at the
broad side of a bom. Aren't to hit it right
from ten feet away to give you a footprint and
of the sand of where to start. I think people
are really biased perhaps when they're looking at equations, because
they want to find an equation that gives them the
highest calorie amount to start with, which I don't disagree with.
You want to eat as much food as you can

(28:18):
and see weight loss, specifically fat loss, right, that's the goal.
But the cool part is you can use any calorie
estimator to figure out where you need to be for
fat loss and test it. If you're losing weight too quickly,
you can always bump your calories up. So that's besides
the point. So getting back to you, Okay, you're at
the animal fat loss phase. You've lost fifteen percent of
your body weight. Let's say you're consuming fifteen hundred calories.

(28:41):
In this example, I would probably suggest to that client
bumping their calories about ten to fifteen percent from their
baseline of their finished fat loss space. So fifteen hundred calories,
I might bump them up to what's that one hundred
and fifty extra calories, so between sixteen and seventeen calories, yep,

(29:01):
give them range. As a byproduct of bumping up to maintenance,
you're less likely to I don't want to say binge
because that's not necessarily an appropriate way to look at it,
but you're less likely to not be repliant or overeat
because now you're eating more food. Two hundred calories doesn't

(29:22):
seem like a lot, but in fruits.

Speaker 3 (29:24):
And vegetables it's pot food and candy with a bunch
of our official sweeteners and stuff.

Speaker 4 (29:31):
No.

Speaker 1 (29:32):
Right, you go to two samples at the costco store,
you know, have two samples. There's your two hundred calories
right there. So it depends on how you spend those calories. So, okay,
you're sixteen to seventeen hundred calories, let's start there. Now,
your protein will remain probably the same as your calories increase.
You might increase trace proteins through like your oatmeals. Some

(29:55):
vegetables you know, some fat. Yep, they are just trace
proteins and a lot of times they're incomplete proteins as well. Yeah,
so you might see an artificial bump in your protein,
not a huge deal. Protein goal is still relatively the same.
You're going to adjust primarily your carbon fat intake right

(30:16):
as a result of going into maintenance. And so from
a weight gain standpoint, what can you expect, Well, that
depends are you a female, are you still having your
menstrual cycle? Generally, when you're in a fat loss phase
and we're working with female clients that still experience their cycle,
we pay more attention to what happens to their body

(30:37):
weight relative to the their cycle, like pre cycle and
throughout their three phases of the cycle in the end,
and a lot of times, as client we're able to
kind of pinpoint, okay, or weight went up two pounds
this week. Your cycle starts in three days, so we
know there's an artificial bump and weight prior to their
cycle starting. So that can influence when you go to maintenance,
your weight might bump up a little bit more if

(30:58):
you're still experiencing your cycle. That category aside, if you
start consuming more starchy carbohydrates, which is fine. What white rice,
brown rice, potatoes, et cetera. You're gonna end up storing
more water, right because water will transport the carbohydrate into

(31:20):
your muscle cell. And just like creatine, that's exactly where
you want water stored, is in your muscle cell. So
you're going to see a slight bump in weight perhaps,
but you also might experience a little bit of a
weight row. Why does that happen? Well, as you increase
your calorie intake slightly, you might experience more non exercise

(31:43):
activity throming genesis throughout the day. These are things you
don't think about throughout the day. They're not intentional. Like
right now, I'm talking with my hands a lot. That's
considered fidgeting. My feet bounce when I'm sitting at a desk,
that's fidgeting. It's not intentional, it's you don't even think
about it. It's a neat, which neat accounts for up
to twenty percent of your calorie expenditure for the day,

(32:05):
so it's significant. It's fifteen percent more than going to
the gym for an hour, right, right, which is what
people get wrong, drarect wrong one hundred percent. It's the
other way around for most people. So we bump the
calories up sixteen seventeen hundred calories and we hold there
for a minimum. In how I like to do it

(32:27):
is fourteen days two weeks. You're consistent every single day,
you know, and yeah, you might be seventeen fifty one day,
you might be fifteen seventy five of the axed. As
long as you're within that ballpark, I think that's reasonable
to gather some data and assessment and make changes. So
if this client comes back in two weeks and there weighs,
you know, within a pound or half a pound up

(32:50):
or down of when they ended their fat loss phase,
we'll take a check in and inventory of how is
your performance at the gym? Do you feel like you
know you're getting stronger? Have you regressed in anything? How
is your sleep? How is your mood? How's your libido?
How's your cognitive brain function? Do you feel like you're
performing better if you know, like you're an engineer and

(33:12):
you got to do a bunch of engineering shit, you know,
whatever the case might be. So we collect feedback from
the client as a result of increasing their calories, if
everything's going well, they're feeling good, their performance is going great.
Maybe they're looking at you know, increasing their activity for
whatever reason, right, increasing mileage for an event, or maybe
they're adding the resistance training day, or maybe they're just

(33:34):
keeping everything the same. We'll have a conversation, how would
you feel about bumping your calories up? You know, maybe
ten more percent? Right, So now at sixteen seventeen hother calories,
now we might be at closer to like eighteen to
nineteen hundred calories. So it's this methodical adjustment based on
primarily how the client is feeling physically and mentally, and

(33:56):
then secondary to that is what is their weight doing. Right.
If we if a client is at fifteen hundred calories,
we bump up to seventeen hundred, weight shoots up five
six pounds, Well, that tells me that they probably weren't compliant.
Or we just hold it for another week or so
to see what happens as a result. Right, did their

(34:16):
meal structures change or the eating more food before bed,
which is creating a false positive in the scale increase
the next month. So that's kind of like an elevator
pitch as to perhaps how to approach maintenance after a
fat loss phase. The contrary to that, if you're a

(34:37):
client looking to and I know we do this with
with all vast majority of our clients coming in working
with coaches, we want them to be successful, so we
don't give them twenty different targets to aim for because
they're going to be overwhelmed. We might just focus on,
you know, hit your protein or whatever. So if if
you're just getting into coaching and you're looking to experience
fat loss, we might just have you track your food

(35:01):
without changing any of your current behaviors to identify not
only how many calories are you consuming, but to get
some data points as to like do we need to
focus on calorie and take right now? Is that a priority?
Maybe it's protein, maybe it's steps. What is it that
we need to focus on that you can confidently prioritize

(35:21):
this week? Yeah?

Speaker 3 (35:23):
I like that strategy of taking like a one to
two week observation period when somebody's first steps.

Speaker 1 (35:27):
To you to like, what's the rush.

Speaker 3 (35:30):
We're in this for the long, long half if we're
working together, So let's do this right and not just
jump into something and start slashing calories or you know,
just document everything you're doing for me, let's do that
ye start.

Speaker 1 (35:42):
There, right, because the reality is, let's say we get
a client in and they track their food and they're
eating eighteen hundred calories and they weigh two hundred pounds
and it's a mail and they haven't been really lifting
weights consistently or getting their steps in. I probably won't
intentionally put them in a calory deficit. I'll have them
track their food and I would, and I know you

(36:03):
guys would agree with this. Most everybody that has come
in as a client. The one macronutrient that is they
haven't prioritized, which is why they're hiring us as coaches.
It's protein. So we can keep your calories the exact same,
up the protein, but increase your protein intake and you're

(36:25):
probably going to see some remarkable body composition changes within
you know, I'll say six to twelve weeks without even
making any changes to your food. And that's a fantastic
place to be you come in, and there's research to
support that too. Yeahsolutely, protein requires more energy to break
down through their digestive process. It helps with obviously supporting

(36:46):
the body mass recovery, et cetera. And so if we
take somebody that's not been really resistant training consistently and
we start increasing maybe frequency at a dose that they
can adhere to in the intensity slowly throughout the next
six to twelve weeks, probably going to see body composition changes.
So imagine that coming into coaching. We're not cutting your calories.
We're just saying, hey, let's work toward, you know, getting

(37:07):
you over one hundred grams of protein, which you know,
for a lot of Americans is is not getting cats.
I think it's like sixty grams that would be a
big improvement for if oh yeah, coverage that, Yeah, I
see it every every god clients, that's the one year.
Sixty is pretty typical. And that's forty seven.

Speaker 2 (37:23):
I was at my hair salon the other day and
my hairstylist's mom came in and she was talking me
about stuff. I'm tracking my calories and I just don't
know what's you know, the whole I don't know what's happening.
So I said, let me take a look at your
food log, and I said, is this all the approachain
you got today?

Speaker 4 (37:37):
Forty seven grams?

Speaker 1 (37:38):
Yeah? For the fucking days And that's crazy, that's crazy low.

Speaker 3 (37:42):
And that's like the bare minimum amount I think for
the for the recommended amount to not wither, Like, we
don't want to just not whither away.

Speaker 1 (37:49):
We want to fucking thrive here, y'all right.

Speaker 3 (37:51):
The one thing they do track though, in track really well,
it's fucking carbs. Everybody knows how many carbs are in everything,
and they're they're really diligent about that for.

Speaker 2 (38:00):
Decades, not even to mention the fact that they will
have less sugar cravings, so they will probably end up
eating less highly palatable foods like they used to.

Speaker 1 (38:12):
Protein's kind of like that first domino, right, Oh yeah,
if you can hit your protein intake. Most clients that
that I've worked with that track their food, initially we
work up to triple their current protein intake, double the
truck somewhere in that range, right, So Instagrams, you work
up to one twenty, and it's all relative to their
lean body mass, body weight, et cetera. But as a byproduct,

(38:33):
you hit that first domino, you're more satiated, you're eating
less calories, you're building muscle, you're maintaining muscles. So like
all these positive effects happen just from simply focusing on
one macro nutrient.

Speaker 4 (38:47):
Yep.

Speaker 1 (38:48):
Magic macro nutrient. It is, yeah, but that's such a
I mean, imagine if you're frustrated right now and you're
listening to this and you're not working with coach coach
and you don't know where to start, just start tracking
your protein intafe, yes.

Speaker 2 (39:02):
And what's a good amount for someone to start if
you don't mind like giving like I guess, like a
calculation because I know people will be like, well, how
do I figure out how much protein I need?

Speaker 1 (39:11):
Poly? So there's two tangible takeaways here. You're if you're
one hundred fifty pounds and your goals to be one
hundred and twenty pounds, set it your goal body weight.
That's one really simple way to do it. Number two
is point eight grams per pound of body weight. So
you take your total body weight and multiply that by
point eight and that can give you generally a good ballpark.

(39:35):
If you're under one hundred grams, you can use those
calculations that I just provided, But just know, if you're
consuming I'll say, let's just say sixty grams of protein,
and based on the calculations I gave you your goals
like one point fifty, it's probably going to be very
difficult for you for the next four weeks to hit
one fifty. So aim for over one hundred. Yeah, anybody

(39:58):
that's under one hundred that works with me. The goal
is let's get you just over one hundred grads of
protein today. I agree, because people are going to be
so full and satiated from focusing on your own proteins,
assuming you're not eating you know.

Speaker 2 (40:11):
Like codiac ca paycakes, like don't stay like stay, get
the whole foods, not the boxed fucking oatmeal high protein
Kodiac cakes.

Speaker 1 (40:18):
With the marketing of proteins bars.

Speaker 2 (40:20):
I mean, that's not the protein we're talking about. Those
are good supplemental proteins when you're struggling, but really try
to get those whole food proteins in first.

Speaker 1 (40:29):
Yeah. Yeah, and if and if it's really a challenge
for you. You know, we talked about we listened to
presentation about g one p's and they came out with
this I don't remember the brand, but it's a new
protein looks like a five hour energy as twenty three.

Speaker 4 (40:40):
Oh yeah, that's that's great.

Speaker 1 (40:42):
That there's a time and place.

Speaker 4 (40:44):
Genius, the genius shot, the genius shot.

Speaker 1 (40:46):
Yeah, thank you. Protein shakes Ideally, if you're in a
fat loss phase, you're probably not consuming hardly any protein
or liquid protein content. It's mostly whole foods because right,
the goal then becomes appetite regulation, and so one of
those five ounce protein genius protein shots is probably not
going to keep you satiated like a chicken breastward right right.

(41:08):
And I know weight watchers we want to chew our
food one hundred percent to it slowly, which is something
I struggle with, and that's been due to a factory
job when I had at ten minut lunch and I
had to shovel as much food in my mouth, Like
that's besides supporting.

Speaker 2 (41:23):
Do you say you grew up in a family of fives,
I mean you had to like get in when you
could before finished it.

Speaker 1 (41:27):
I got it. Did you guys have a dinner bell?
Not quiet? Not quiet? For those of you are familiar
with weight Watchers, they actually had some really I think
sound advice, and I think they were ahead of their
time in some degree. If people are really struggling with hunger,
it's really difficult to store excess protein as body fat.

(41:48):
But that's based on you understanding that number one, Like
peanut butter is not a protein source like that's trace proteins.
It's primarily a fat and you can figure that out
by simply looking at the ingreen or the nutrition label.
It's got like six or seven grams of protein and
it has eighteen grams of fat preserving. So that's more
of a fat dense food than a protein dnce. We

(42:09):
just got some trace carbs in there too, So you know,
if clients are really hungry and a fat loss phase
and the proteins they're consuming aren't satiating, will look at
their diary. Okay, well let's get rid of three fucking
shakes per day. That's nonsense, and it's expensive. It's focused
on incorporating whole foods. So if you go over your
protein goal, I would say that that's probably okay, assuming

(42:30):
you're getting it from lean sources like your chicken breasts,
your turkey breasts. You're ninety seven percent lean beef, not
eighty three seventeen. So there's context to proteins to consume.
If you want to increase your protein intake, that might
increase your overall calorie consumption. Right, And so when we're

(42:54):
going back and looking at maintenance, I talked about if
you're wanting to step away from tracking. If you have
quality protein sources in place, and you know portion sizes,
you know, like the size of your palm, that's a
pretty good reference for most people. If you're not tracking,
you know, chicken breast, the size your palm, right, we're

(43:14):
probably not going to have you track protein. Right, So
every time you eat your prioritizing protein, that's the first
macronutrient you're looking to put on your plate. Build your
meal around protein.

Speaker 4 (43:22):
Yeah, ye.

Speaker 1 (43:23):
And then your non starchy vegetables, non starchy fruits, Okay,
let's not track those, but I still want you tracking
like your fats, your oils, your starchy carbs, like your
brown rice, white rice, potatoes, things of that nature to
really kind of and it's important that when you are
tracking that you understand and you pay attention to what
portion sizes look like. And there's an exercise that I

(43:46):
want everybody to practice that's listening to this, and I
did this with a meditations at the clinic that I
used to work for. Is I want you to scoop
out of a peanut butter jar or even a tella, right,
eating a tela every morning on my toast it's wonderful.
I never used to like and tell that's besides the point.
I'm not gonna tell a guy I saw a fresh

(44:07):
sour though it's it's the top. Okay, I'll try. That's
my free work out meal of the protein shake. That's
what I do for me. I'm not recommend anything to
do that for the m I must they really like it.
But the test is essentially is to guess what a
serving of protein is, weigh it out, and then weigh
out what an actual serving is and put him side

(44:28):
by side to see how close you actually are. Okay, right,
Because there's different ways to measure food, and I'm very
specific when I work with clients. I don't want you
to measure your food using cups, teaspoons, et cetera. I
want you to use the scale and grams your ounces. Right.
And I had a client that was eating Kodiac cakes
and I'm like, how are you measuring this? I was

(44:50):
like using a measuring cup. I'm like, all right, I
want you to take the measuring cup based on what
it says and weigh it out. It was completely different.
He was getting almost thirty percent more than what the
actual weight would have been by using a cup, right,
and our eyes, our eyes are bigger than our stomach,
so and we're also just terrible at being honest with

(45:11):
ourselves about one hundred percent. So try that test with
peanut butter and a tello or even oil and like that, yep,
and see how close you are. And the dieticians that
I worked with in the clinic, they all failed miserably.
It was kind of comical. I did it and I
wasn't close either, So it's it's exceptionally difficult to do.

(45:34):
But that could be a great test for you. And
you can do that with like potatoes or rice to
kind of get an idea of like, all right, am
I good at guessing these things that are more chlorical?

Speaker 2 (45:43):
Just such a good test for people to do. Honestly,
I don't know why I would have never thought of.

Speaker 1 (45:47):
That, the test yourself.

Speaker 4 (45:49):
Like that sounds so basic, right, It's simple to do,
so simple.

Speaker 1 (45:54):
Yeah, And most of you are going to be disappointed
when you try it, because your peanut butter is probably
four hundred calories, are three hundred calories versus like right,
and it's it's fucking rude. It's like, come on, now,
something that tastes this good as that loves peanut butter.
I go through so.

Speaker 3 (46:08):
Much, right, But I'm also I don't give a fuck
about weight loss for myself personally.

Speaker 4 (46:12):
That's not exactly exactly.

Speaker 3 (46:13):
So another sneaky one too. This has popped up with
my memories of a video I made a few years ago.
Is the cooking oils the spray oils, right, like a
whole can of them is actually yeah, it's like sixteen
hundred calories for the whole can, but one serving is
zero calories, and it's like, well, how does that work?

Speaker 1 (46:30):
You know, nothing is I think truly zero calorie. I
think there's right experiances with the FDA, But like a
serving size is a quarter second spray, So if you
look at the serving size, it's like that's it. So
if you're sitting there for ten seconds greasing the shit
out of your pan, like you're getting a fuck load
of zero calories. Yeah correct, Yeah, yeah, So imagine being

(46:52):
off two hundred calories with your oils or peanut butters
every day again over the course of seven days. That
interest compounds and that can negatively impact the process.

Speaker 3 (47:02):
Or even if you do that multiple times a day,
like many people probably are, right like, now you're.

Speaker 1 (47:06):
Really trying to swim up creek with no paddle, right, Yeah,
So it's it's definitely interesting. And the cool part about
maintenance is you can always check yourself. I just post, Yeah,
I just I posted a real about an hour ago.
So I had taken like a two year no since
twenty twenty, almost a five year hiatus from tracking consistently.

(47:26):
I would do an intermitt land I'm like, fuck this,
I don't want to do it. I just I was
burnt out. But since February I've been tracking more diligently,
so you can all there's there's checks and balances. You know,
tracking isn't a life sentence, but it's a great tool
to use to help you kind of sharpen and you know,
maybe find your new homeostasis or kind of keep you
in that new area that you want to you know,

(47:46):
you want to maintain agree and maintenance. Yeah, and and
for some of you, if you step away from tracking
for an extended period of time and you know you notice,
you know, okay, I'm kind of regressing from maintenance, you
could probably get back to tracking for like a month
or two consistently and then transition away again from it.

Speaker 3 (48:07):
I can actually a test to that. Man, I did
something like that last year. I'm the same. I haven't
tracked in a few years. I used to be full
blown macros. I checked macros for years. Now I just
I just eat mindfully now. But last year, especially as
I was ramping up my running, I really got into
rup last year and I was losing weight and I
didn't want to lose weight. It's like, well, I thought
I was eating a lot of food, and I was,

(48:29):
but I still needed more. So that's why I tracked
calories for a week and I was like, wow, I'm
eating four thousand calories a day and I'm still losing weight.

Speaker 1 (48:36):
So I knew I needed to eat even more. So
that's a good, good use case for that. Yeah, that's
you can shut up with the four thousand calories.

Speaker 3 (48:44):
I'm runna half marathousand ship So that's why.

Speaker 1 (48:50):
And I do want to I do want to point
out that you said you didn't get into running to
lose weight. That's important to because I talked about I
made that mistake before though.

Speaker 3 (48:58):
Dude, Actually years ago, when I first started my weight
loss journey, I did do that, and I fucking hated
running and I've talked about that so much, and then
now as I'm matured and just grew, I just I've
loved running for other reasons.

Speaker 1 (49:11):
Now and maintenances. I shared a story the other day.
Maintenance is generally gonna be a desired body. I'll say
body composition. Right where you look, I'll say, you look
your your best or most sustainable, and for most people
that's not single digit body fat. That's probably realistic. You

(49:33):
look and perform your best. I think people get so
caught up in what they see in the mirror and
they totally don't pay attention to how they perform. And
this is a conversation I have with people, and I
think we talked about this on our call this week, Beth.
Where you know a client comes to you and they're like,
I want to those fifty pounds. Well, what if we

(49:54):
got you twenty five pounds of fat loss and you
feel your best? Would that be? You know, how would
you feel about that? And most clients are open minded
to that, So don't be so fixated on what the
scale says. And if you've been doing it long enough,
like you'll know that ideally this body weight is where
I performed my best so yeah, yeah, your perception of

(50:14):
reality and fantasyland are generally going to be not on
the opposite ends of the spectrum, but they're going to be,
you know, one of the reality is probably in the
middle of the spectrum. The fantasy world is going to
be on the far end of the spectrum. Yeah, So
being okay with perhaps maybe not being chiseled because you're
not going to perform well.

Speaker 3 (50:34):
Right, But it's literally one thing I say all the
time is like, I don't want to be I don't
want to have six pack aps. I've done that, I've
I've had that before. But and I was definitely my
lowest weight. But I wasn't my happiest or my healthiest,
and I wasn't performing my best either. I remember how
badly when I was doing the macro tracking and I
got down to my leanest how badly I fell. When
I was strength training, I was like, man, I just

(50:54):
want to like this. That's so then I went off
the other end and I started powerlifting. I was like,
fuck this, I'm I rebelled against mad crows and the
bodybuilding splits some stuff. I start powerlifting and eating all
the food. You know, Yeah, I wanted to chime into.
I think it's really and you kind of just said this, Paul,
it's also important to have goals outside of your body weight,
right like, and think that's really what maintenance I think

(51:16):
is really good for. It's helping you explore some really
cool things that you can do with your body, like
performance bas goals, running, doing a pull up up or
some fucking whatever, yep.

Speaker 1 (51:27):
And then also activities of daily living.

Speaker 4 (51:29):
You know.

Speaker 1 (51:29):
It's yeah, I tray. Most of my clients they have
children or grandchildren, and for them, it's being able to
specifically be involved in practicing with their sports, whether soccer, lacrosse, baseball,
doesn't matter, chasing the rug rats around on the living
room floor, like the ability to enjoy some of the
things I think people take for granted on a day

(51:50):
to day And a really good way to test that is,
you know, can you bend over to tie your shoe,
You have to lift your foot up on something, you
have to sit down and reach over and put your
foot up, you have to use a shoehorn. You know,
those are generally good telltale signs of quality of life,
you know, right, it terrifies me to think we're all
father time gets everybody. But it terrifies me to know

(52:12):
that if I ever had to put my foot up
on a bench to tie my shoe, because you know,
my visceral fat area was so large that I can
do that. So, like, start paying attention to things that
you're doing that are challenging and what would it be
like if you could do that with ease. Yeah, and
a lot of that comes down to, again, specifically focusing
on how you're nursing your body.

Speaker 3 (52:33):
I saw this video that you just reminded me of,
this viral video of like WrestleMania or something. People were
there was a really long line to get out of
WrestleMania on the escalators, but the one escalator that went down,
nobody was using that right, So one guy was trying
to run up the down escalator to try to bypass
the line. Well, he wasn't fit enough to do it,
so he fell and got injured or something like that.

(52:53):
And it's like, that's one of those like quality of
life things where if you were stronger, more mobile, better
cardiovascular fitness, he could have just ran up the down escalator.

Speaker 1 (53:01):
That's a really weird use case. But no, that's actually funny.
So when I was at the Classic like six years
ago in Columbus. The photographer he was probably in his
mid fifties. Everybody at that expo was taking the escalator.
He ran up the stairs and he called everybody out.
He's like, we're at a fucking fitness event and you

(53:22):
guys are escalator. I was walking up the stairs like
what the fuck. He was running up the stairs and
just laning to everybody, and it was, Oh, I love.

Speaker 2 (53:32):
That the escalator every time we had because there was
no stair. I don't think there's any stairs going up
to that section where are so people were on the escalator,
standing there and I was just walking on the side
of them. I'm like, come on, move over. Why are
you guys fucking standing here? Just walk up the escalator. Yeah,
it's like you're like you said, we're at a fucking
fitness conference, lazy.

Speaker 4 (53:54):
Come on.

Speaker 1 (53:54):
Yeah. Look at the grocery carts in the show in
the grocery parking lot. Walk one hundred feet and return
your cart, Like really.

Speaker 3 (54:03):
Well, somebody that does that doesn't return their car and
we can. It says a lot about their their work,
ethic and character.

Speaker 1 (54:08):
I think.

Speaker 2 (54:09):
So, you know, I've gotten massive fights on with people
on the internet about putting their card away when I
I think I made.

Speaker 1 (54:14):
A video long you do one thing is how you
do everything?

Speaker 2 (54:16):
I'm like, put your fu carts away? Look at this place?
You know the comments? What if I have my baby
with me and like I had a baby and I
put my card away?

Speaker 1 (54:24):
Your baby? Yeah, your child child for door and well.

Speaker 3 (54:30):
We love to blame our children for our laziness as
as adults. We love to I've been there, done that.
I can call myself out on that.

Speaker 4 (54:37):
I can too. That's what That's why I drank my son.

Speaker 3 (54:41):
Is my kid is not the reason why I can't.
Like that is bullshit to put that on your children.
But I digress. That's not I guess rant about that
right now. We've done that episodes again ago I think so, I.

Speaker 4 (54:52):
Think there's even a page there isn't there like a
car cart narks.

Speaker 1 (54:59):
I got sucked. That's like an hour. It was so bad.
I'm watching every video on people gets or something. Oh yeah,
oh yeah good.

Speaker 3 (55:09):
And it's bring back public shaming and for ship like that. Absolutely,
it's amazing that the dialogue.

Speaker 1 (55:16):
I'm surprised the guy, I mean, I think he's got
a gun pulled on and I would never do that
job because it seems people are off the rockers. But
the amount of excuses that you hear as to why
people don't put their carts back after pushing it around
the grocery store for the last thirty minutes or an
hour grocery shopping, it's like, it's mind blowing. Here's a
real heck.

Speaker 3 (55:35):
If you don't want to put your chopping cart away,
just park in the back of the parking lot and
then you can just put it back on your way
back to walk into your car.

Speaker 1 (55:43):
Yeah, but they'll never do that.

Speaker 2 (55:46):
Yeah, yeah, awesome, Goddamn an hour went by quick.

Speaker 1 (55:52):
That was fast talk two hours.

Speaker 4 (55:55):
I know.

Speaker 3 (55:55):
Main's especially we're talking about maintenance. That's where life honestly begins.
It's not in the fat loss, right, that's rest the
phase we would like, Beth and we always say, like
get in and get the fuck out and live your
fucking life.

Speaker 4 (56:07):
Yeah.

Speaker 1 (56:08):
Yeah, maintenance is the magic. There's magic in the maintenance phase, right.
And if you've developed that skill set and tool belt,
whether you did fat loss or muscle build or a
combination of the two, you're going to be able to
eat more food you're going to perhaps be able to
feel more comfortable and confident going to social situations, work events,
party events, and things of that nature. Consume a little

(56:29):
bit more food and feel good about your decisions.

Speaker 2 (56:32):
So you're not suppose You're not supposed to live in
a calorie deficit, and a lot of people think that
their life should be lived in a calorie deficit.

Speaker 1 (56:39):
Yeah, where it's at?

Speaker 3 (56:42):
Yeah, I love.

Speaker 4 (56:43):
That awesome, Paullie. Well, thanks for coming on.

Speaker 1 (56:47):
I appreciate the invite. Thank you, guys.

Speaker 2 (56:48):
Yeah, people wanted to find you, follow you find you
in Montana?

Speaker 4 (56:54):
Where can people find Polly?

Speaker 1 (56:57):
Uh? You can look up the bar four oh six
dot com. I think I have my Facebook and Instagram
handle on the bottom of the page on social media's
I don't even remember what my name is on there.
I think it's like just look up like coach Paulie,
it's coach dot Polye, Underscore Inc. And uh or fall.
We'll tag you in the in the show notes so

(57:17):
people can Yeah. Yeah, do you have questions DM me,
I do answer them. It might take me a hot
minute to get back to you, but I will respond
unless it's a sales pitch on how I can improve
my social media, which I don't give a fuck about,
so don't do that.

Speaker 4 (57:32):
I'll pay you ten grand if you can help you
grow your account.

Speaker 1 (57:35):
Yeah FAI followers, Yeah right, God, great episode, great today.

Speaker 3 (57:43):
Yeah.

Speaker 4 (57:44):
Thanks, appreciate you guys, it's time.

Speaker 1 (57:46):
Thank you so much.

Speaker 2 (57:47):
Hope you enjoyed this episode, so why not share with
a friend who needs to hear it. Send us a
DM on Instagram or email us at Cutthcrap Pod at
gmail dot com, and join our patreon at patreon dot
com slash cut the Crap Podcast Always, we appreciate you
and thanks for being here.

Speaker 3 (58:06):
M

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193 - Maintenance Is Where The Magic Happens

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}193 - Maintenance Is Where The Magic Happens