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May 15, 2026

Fat Loss Strategies From The Call To Rise Roundtable Live Coaching - 107

Show Notes
Transcript

This episode of Driven For Health is designed specifically for business owners, entrepreneurs, and driven men navigating high-demand careers. My experience coaching thousands of successful men confirms that achieving superior men’s health is entirely possible while simultaneously excelling in business performance.

We detail the strategies necessary for consistent, sustainable fat loss by focusing on simple, repeatable daily fitness habits, moving away from short-term restrictive programs.

This discussion outlines how strategic nutrition planning directly translates into maximized energy and high levels of focus throughout a busy work week.

We share real-world systems for mastering hunger control, including how to strategically time carbohydrate intake around your training sessions and how to navigate social dining without compromising your progress. You will learn specific meal preparation and bulk shopping techniques that significantly improve your productivity while ensuring your nutrition remains consistent, even during travel.

We establish that tracking food is a powerful educational tool for building lifelong food literacy, this knowledge is key for achieving sustainable fat loss and maintaining exceptional long-term men’s health. Integrating accountability and tangible stakes increases both your focus and your drive, resulting in a healthier work-life balance that supports your peak business performance.

Consistency forms the foundation of great fitness and effective stress management. We explore techniques for proactively managing your body weight within a narrow, controllable range through small, decisive adjustments, eliminating the need for major corrective phases later on.

These actionable takeaways provide a clear framework for any driven man running an online business or demanding profession who wants to feel strong, energized, and confident every single day.

Sustainability Over Restriction: Focusing on simple, repeatable habits for long-term health and fat loss success.
Nutrition Strategies for Social Events: Practical advice on managing calorie intake during social eating and avoiding restrictive language like "cheat meal".
Protein and Bulk Shopping Hacks: Recommended bulk items (chicken, eggs) and preparation tips for convenient protein consumption.
Managing Post-Workout Hunger: Strategic carbohydrate timing (before and after training) to sustain energy and mitigate intense post-workout cravings.
Food Literacy for Accountability: Using tracking tools to build long-term understanding of portion sizes and improve consistency.
Weight Management Philosophy: Proactively maintaining weight within a five-pound range through small, decisive adjustments.
The Power of Stakes: Discussing how challenges and tangible investments can boost focus and motivation toward reaching health goals.

Ready to Rise?

The Call To Rise is a 100-day Fat Loss Challenge designed for driven men ready to lose weight, get back to a healthy body, boost their energy, and lead as a powerful man.

Through a proven system of strength training, personalized nutrition, and radical accountability, you will drop 20–30 pounds, rebuild confidence from the inside out, and see improvements in chronic illness issues.

This is a body transformation experience with a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they are excited about.

This is your wake-up call to rise.

www.thecalltorise.com

Ps (If you are struggling with chronic illness such as high blood pressure, high cholesterol, or even Type 2 Diabetes, this program is designed for you too. )

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

. I was gonna say that'd be pretty insane if you >> built all that by yourself. >> Yeah. I there's a number of them in in the space and I I went through a lot of different ones and I ended up choosing it's called Coach Catalyst. The reason I chose it was for communication and the community piece of it.
Those were some of the main PE and the simplicity of the habits for the tab. >> That was that was it because if you do the two things generally eat 1,800 calories or less or 10,000 steps or more for guys, you almost always lose weight. And it's just >> the repetition of doing it. So the hitting those buttons every day, the simplicity of that and just having some ease for communication is the main reason I ended up picking that specific one.
And the the the two guys that own the software, they they do a significant amount of support on for me in a sense of a lot of education, a lot of teaching, a lot of support in a lot of different ways. So >> yeah, I I mean I I like it a lot. I I agree with everything you just said and I mean it's the only one I've looked at or used, but it it seems very intuitive to me and very user friendly and >> yeah, I'm just not using say the the workout feature.
Like I could have a set couple different set plans in there and I just haven't done any of that because everyone's doing their own thing. >> Yeah. Yeah. easier to me. >> Yeah. Sent the picture of the thing of your gym and I'll just prescribe your workout. Here you go. Instead of me putting in the app and then you logging stuff in the app. >> It's in my experience, it's not even about the the exercise or whatever exercise it is.
Did you check the box? Did you go to the gym to do a good lift with intention? hit muscle groups and then we move on. Because at the end of the day, that's all you need to do anyways to be long-term successful with maintaining muscle mass, maintaining strength in your body. It's got very little to do with this. I do this 12week program cycle for for most people.
They're never consistent enough to do it anyways. >> Yeah. Yep. >> Yeah, that makes sense. Mhm. That's been my experience for the last 20 years is that here's a 12-week program and three weeks in they've already stopped. >> Yeah. >> So, yeah. Not not too many people consistently do something like that. So, it's like, all right, what what can I get this person to do? And then we'll tweak things as we go.
>> Yeah. Yeah. I mean, sustainability is probably the arguably the single most important piece when it comes to getting someone on a workout or exercise program. >> Yep. Yep. So, what are some successes that you've been having? >> Um, well, I um I think I mentioned it in the message, but it's like in the middle of a long message, so I hit 220 on Sunday.
Um, and you know, I was 2:30 that morning that I started chatting with you on Instagram. Um, >> so that's that's pretty awesome. And yeah, I haven't been down to 220 in, you know, probably at least six months, if not longer. >> So that was pretty awesome. Um, so I was going to talk about like, you know, cheat meals or cheat days or especially back in this case, >> you know, celebrating and like appropriate ways to do that.
>> Tell Chris what you just told me since we just started. We just got going. You guys here, so I mean, we literally started about three minutes ago. >> Yeah. Yeah. I was >> I I cooked dinner for the fam tonight. I've probably cooked dinner for the family more in the last three weeks than I have in the last two years.
>> Great. >> So, I'd say my wife is happy about that aspect if nothing else. >> But yeah, no, I was um I'd gotten all the way up to 2:30. Um, and that was the day I reached out to Brian on Instagram. I I like weighed myself that morning because I got back from vacation. I wait 2:30. Like March 28th is like the end of spring break and I always gain a few pounds on vacation.
I was like, "Okay." I was like, "Come summer's coming up. I got to get serious." And so like I lost a few pounds here and there and like two weeks later I stepped on the scale and I still weighed 230. I was like, "God damn it, man. I do something." >> So that was when I looked up podcast and that's how I found Brian.
>> Okay. And then I reached out to him on Instagram because I couldn't find any other way to get a hold of him. >> Yep. >> So that was actually I think that was Wednesday. So I guess that was three it's either three or four weeks ago. >> Yeah, something like that. >> Um and so I just hit 220 this weekend. >> Oh, sweet. Congrats.
>> So yeah, that's uh for me those big five pound increments are really big uh mental hurdles. >> Yeah. >> So it was Yeah, pretty awesome. I mean, I I celebrate a little on Sunday. I had like probably about a third of a pizza, but I got thin crust. >> And then I had like a serving of ice cream.
We had this local ice cream here in Denver called Little Man, and it's really good. My wife wanted some for Mother's Day. I was like, you know, I think I'll have some, too. >> Yeah, as you should. >> Yeah, >> that was one. That was that was definitely uh motivating for me. >> That's one rule I decided 16 years ago is Levi 16 that when my family goes out for ice cream, I'm participating in that because we we don't have ice cream in the house, we go spend $35 every time we >> and it's just an experience.
And anytime we go to Cleveland, >> Chris would know. Mitchells. It's >> Chris. It's literally one of the best ones. I've had ice cream in every state and it's >> Yeah. I mean, >> really good. >> I like Mitchell's. I'm I'm partial to Handles. >> Oh, of course. Yeah, they do. >> And then Grers is also really >> I was gonna say I've had Grers.
My wife is from Ohio and I know people make a big deal about that, but I haven't heard of those other two. So, >> graders is legit. Like they have >> Mitchell and Handles. >> Yeah. Yeah. >> Okay. I'll have to ask her if she's had either of those. >> Handles is more like Eastern Ohio. Like it it came out of Youngstown.
Um >> Okay. >> Like the original. >> She's from um it's called Tiffen. It's near Finley. >> Yeah. It's like Northwest. >> That's right. [laughter] >> Um yeah. No, Mitchell is good. Um, but yeah, I like me some ice cream. I have not had ice cream since I've started this thing. >> Really? >> I had ice cream on Mother's Day.
>> So, yeah. I mean, it's I wouldn't call it a super vice, but it's one of those things that I'm just like, okay. Um Joe, just kind of your win and then just having thin crust pizza like you know like good on you. It's like get back then you're on the bike the next day or you're you know back doing whatever else.
Um >> Brian ran into one of my work colleagues or my work colleagues knows Brian is um um >> guy by the name of John Nichols and I was in that event last night with John and >> I just I just told your coach you were chugging a beer. I was like dude then when you then when he asks you how does Chris look you can tell him he looks pretty fit and he looks jacked you know.
um you know, so it's like I I knew today I'm like, "Okay, breakfast is out and then I'm going to just kind of stack like a little high protein lunch and a >> you know, we had a a healthy chicken stir fry with vegetables and rice tonight. So, it's like >> rebound. >> I'm um I'm going sub today and just pounding water.
>> Yep. >> So, if you guys live in the same city or general area there's a number. >> Is that right? >> Sorry. What's that? >> Is it Akran? >> Yeah. Aan Cleveland area. Northeast. There's uh Clay, Mike, Lucas, Chris, and I. We're all within like a 30 minute drive and it's all some of it's coincidental like Chris is coincidental.
Lucas and Clay all three of those are coincidental. Mike I actually knew from 2005 when I started my career at lifestyles and so he would come to my ab class and different things. So, it's pretty funny that there's just a little more of a local group >> contingent. >> And I I've got a coach. She's from Columbus, but she is she's been on me.
I'm I'm redoing the website. I'm almost done, but I I've probably done 1500 clicks in the last three weeks. It's It's looking way better, but it's still not done yet. But after that, I'll probably go to local events for men's groups to start talking, networking, and and different things like that. And there might be more Northeast Ohio people in here. We'll see.
So, I got to do a lot of outbound here in the next two months. A significant amount of outbound coming up my way. So, so cool. We We're down 10 pounds. That's incredible. So you can lose 10 pounds in a month, you're you're doing really well. The more important thing is it has to be sustainable in a sense or oh I can keep acting and behaving this way.
These are patterns of behaviors that are repetitious that are easy to to manage on a day in dayout basis. So like Chris, he could have eaten more last night. So he just delayed when he ate this morning and had less calories today, which is what I would have done. Like, oh, I had way too much fun last night. I'm just gonna eat at noon the next day and and be more protein, veggie b.
And then the other thing I did, I got after it, too. I had a really nice lift, you know, and I'm near my 10, you know, so it was like, I'm just I'm just going to double down and, you know, I mean, part of it too is, you know, for me, Brian, is like I've I've tried to maintain fitness throughout my adult life and, you know, have been at different stages, but it's one of those things too, like this hardcore, you know, just so much like emphasis on, you know, strictness on the diet piece is like just does not work, you know,
and it and it's one of those things that like if you have your playbook and it's repeatable and then you can just, you know, you're not going to crater based on one event or one day, you just know what to do surrounding it, I guess. >> Exactly. So Joe, you cheat to me and the English dictionary outside of like video games, it's really synonymous with a bad meaning to it, right? >> Like likes a cheater in [clears throat] a sense.
Unless you're trying to get Infinity Lives on Mario Brothers or something, right? Then then it's okay. >> Yeah. >> So we don't want to use that language when we talk about when it comes to food. Hey, what's a cheat day or any of that? You can eat whatever you want. I've never not told anyone to eat whatever it is. It's what's the next best thing for you to do in this situation.
There's a video on the website called the donutation. And let's see who's coming in. Yeah, Clay. Cool. I'll wait till he comes in and I'll explain it since he's jumping in. So, he's another East Ohio boy. Clay. >> Hey, what's up, Brian? >> What's up? What's up? We got Chris and Joe in here.
We just started about maybe 10 minutes ago, so you're you're not too behind in this group, but I was talking about the donut situation and and Joe's down 10 pounds, which is great in the first less than a month. And he asks about a cheat day. Well, cheat is a synonymously bad word most of the time. So, and Clay would be a good example.
He's been we've been working together for like a year now. And you've Clay, you've always been able to eat whatever you want, right? There's never been a >> Yeah. >> There's never been like a cheat day. It's just more of a make it work every day type of deal, which >> tends to be a struggle sometimes. >> Sometimes.
So, we go to the donut situation. It's a training on there. And the Linda was the lady's name. She text me on a Sunday, "Brian, I want a donut." This was eight years ago. I just started laughing. Said, "Oh, yeah. Really? Huh?" Like, "Yeah." I was like, "What kind?" She started telling me what kind she wanted and something like, "Okay, well, how much of it do you need to feel satisfied?" And we I just kept asking her all these questions.
And she ultimately decided not to eat it. And through the power of just keep asking another question to get her to rationalize this [clears throat] choice was what it was. Because a donut, for a good example, typically most people don't buy them. Even if they when they eat them, they don't they didn't buy them.
They just showed up at church, at this thing in the morning, dads and donuts, like whatever. It just shows up and you're like, "Ah, I'm gonna eat a donut now." Right? So, that's that's the the other premise. It just jumps out of nowhere and you are emotionally charged to respond in a way, especially socially. everyone's gonna grab a donut.
And so why why don't you just follow the herd and do it too because everyone's doing it. >> And that that's what the video is mainly about is is ultimately do you need to eat the whole thing to feel satisfied and okay? Do you eat half of it? Do you share with someone? Do you take a bite of it and you're done? To what degree do you need the donut to feel fulfilled from that situation? Because we all know a moment on the lips forever on the hips they say for the ladies but you know you eat it and it's gone and and you're like oh I'm sad that
I just put 300 plus calories in my mouth it tasted great but now it's it's it's in my body. So that would be the things and then the next question is what would for you facilitate meal in a sense what would what would just be the thing that would fulfill the reward and it's okay to have food as a reward as long as we have some sense of control.
>> Yeah. And and I mean I'd say pizza and ice cream's probably probably the two go-tos there. >> Yeah, definitely. So, we think about mathematically calorie-wise. Ideally, a small. The little boy inside screams large with everything on it, but I always just get a small. Or at Mitchell's a tasters duo, so I can get a double a double flavor.
They usually complement each other in a sense. So, like butter pecan with some pistachio, that's complimentary. That would taste really good. or chocolate cookie dough with a chocolate peanut butter. Pretty good compliment. So that'll be about 400 500 calories. All right. And then say the pizza I sent you over the pizza strategy text and that is really good. Okay.
Pizza is always going to show up at your house one way or another or at environment. So how do you deal with it? What is your pizza strategy? Ideally, you you order a chicken salad or you eat something like that before the pizza comes so that you're filling yourself up and you're less likely to just eat four or five slices instead of two because each slice, a normal slice is going to be three to 400 calories on average.
The thin crust, you do cut some of that that bread calorie, crust calories out. So, it's more like say 100 to 200 depending on what what it is, how big. So if if you have a Thin Cross, you actually did a oneup for yourself and and not cost it. But they're also inside that text and if anyone wants it, I'll send it to you. The pizza.
>> Yeah, I was going to ask for that if you don't mind, Brian. >> Yeah, sure. I'll send it to you now. Uh but the the what was they going with? What is a pizza? Lots of carbs, fatty meat, lots of fatty cheese. lots of calories real quick. So, you have to quantify it in your head. Hey, this is a high calorie situation.
Did I make room for it in a day? Am I I've literally overeaten pizza and then gone on an hour walk right after. I was like, well, I guess I need to burn some of this off and off out the door I go for a walk or something. Or like Chris did, I just will not eat carbs for the next 18 hours in a sense and just have protein vegetables to try to balance it out.
>> Okay. Yeah, that that makes sense and that's helpful. >> Good, good, good, good, good, good, good. Let's see if I can get Chris on here. We got another Chris. He joined up this. He's my accountant. He's from Northeast Ohio, too. He's down the road from me. >> By the way, Brian, [clears throat] I I see you're in a tire this evening, and I know you're practically my neighbor.
Is is it really that cold in Akran right now? >> Ah yeah, man. We had a soccer game in Madina and I was shivering. >> I was sitting on the sideline shivering. It was It said it was 50. >> I was It was like 40 or 38. It was so cold. >> I was unprepared, that's for sure. So I put I'm just trying to stay warm right now.
warm up from the our soccer game and and we were good the half and then the girls team completely just forgot to step on the field the second half and they got crushed. So >> she used some >> uh So does that help with the the she at the very least you look at it calorically and then it's a second oh it's Mother's Day there's a large probability that we're going to be eating something I need these calories available 1,000 or 1500 calories so I'm just going to eat twice a day and the other meal is just going to be the balancing act the protein vegetable
combo to try to stay full enough in the day without feeling too hungry because I'm eating too many calories in the evening. Now, that would be more atypical. If you can't control yourself, then yeah, do that. It's like Christmas Day or any other event, holiday supple, maybe just eating twice a day would be the the solution for you to be able to manage that.
>> What's that? So, uh, uh, Chris, what what's a a good win? You congrats. You've got a grad. >> Yeah, that that's a pretty big win. So, we finished four years on time and have a job lined up. So, you know, start the new chapter. >> So, you're not living in your basement off you >> want to.
It's I know it's a hard job market out there for a lot of folks. So, it's nice to get something, >> you know, try to it's nice to be able to have that, you know, so it's an opportunity, I guess. And, you know, there's, I guess, some gratitude there. So, >> totally. >> Um, let's see. Um, I had a really nice presentation last week at in Fort Lauderdale amongst a number of leaders in my industry.
So, I tried something new and it landed pretty well. So, I was really happy with the result. Played in a golf outing on Monday at Westfield and it was for a really good cause. It was a kid that had passed away from an asthma related event um several years ago. His parents had started this charity golf outing. So, one of this one of the guys I work with, it's a remote company and coincidentally he lives in Wadssworth.
He asked me to play in it and it was an awesome awesome event. So, anytime you do that, then you're also going to get in 22,000 steps even if you're in the cart. So, it's like you're moving and you're just moving nonstop, you know? So, I've had three really good workouts this week just to start and just feel really strong and good.
I'm not my appetite isn't necessarily going up with that which is good. So I've been able to you know kind of keep my calories in the zone which is good. So yeah just you know trying to keep it keep the basics going. >> You did a a good job down in Florida when you were down there eating wise. >> Yeah.
So, we had um the one dinner we had, I had gotten fish and asparagus and, you know, had a glass of wine, but that was about it. It wasn't anything. I wasn't going to blow it up. I was already told myself what I was going to do. Um, which was good. So, it's like if you already have a plan going in, then you're you're you're kind of you just stick with it.
And so it was uh you know definitely no issues there on the on the dinner front. And then the next day, let's see, I think I just had a protein bar in the morning and like a piece of fruit or something like that from the hotel. Um and then they had there's like a chobani or a oos, you know, oos.
I just grab one of those and you know, pretty easy. And then and then airportwise, what I've been doing is just making like a double steak type of bowl with kind of lowered carbs on like either a quudoba or one of the places that'll do like a Mexican type of bowl, you know, just heavy [clears throat] protein, less carbs, and no like extra credit, you you know, sour cream or any of that nonsense.
So, I just try to keep it keep it lean and just pound water. >> Yeah, that's good. That's really good then. Excellent. Zo is all about airports. He's been what, at least two six day adventures in a row. >> Oh, yeah. Those are very fun. >> Yeah. Yeah. Well, we're talking tomorrow, but what what's what's good? What's been good this week? You doing your things? you doing the thing? >> Um, yeah.
This this week I uh not my kid because I'm only 26, but my wife graduated college, so that was epic. >> That's great. >> Um, >> yeah, so that was good. Uh, today I was going to talk to you about tomorrow. Um, I just decided to switch to uh My Fitness Pal from the Promir trying to lock in on the uh the logging of food. Um, so that's good. Got the steps.
Um, I've gone reserve, so I wasn't quite getting used as much as I was expecting. So, got a lot of steps. Uh, went to IKEA today to just walk around and then, uh, just a little bit of airport appreciation walks as well. So, >> steps are good. Um, yeah. So, that's pretty good. [clears throat] >> Excellent. Excellent. That's great.
Yeah, we'll cover our bases tomorrow on some of the extra details. So, good, good, good. Danny in the group, he posted today. He's at a wait he was five years ago today. >> Nice. >> That's awesome. >> Yeah. He and Lucas were on last week and they were betting each other and Danny brought it up.
Said, "Lucas, let's go this week." So they arranged if Lucas wins then he got peanuts and then if if Danny wins and he gets some Reesei cups. Those are those are the arrange that they're gonna Amazon order a single candy bar or whatever to them. So it was pretty funny. But and Danny dropped three pounds this week getting locked in.
He was >> he's a little static there. And so then uh Oh, Danny, here he is. He must have heard. Let him tell us. Bro, dude, you must have you your ears were on fire. I literally Yeah, there he is. [laughter] Yeah, buddy. Tell us the win. What you sent me today, Danny? >> What's going on, family? It's good to see y'all >> out in sunny Cali.
What? What did you send me this morning about the weight? Tell tell him that. I was I literally was just talking about it. >> You said what? What did I send you this morning? >> Yeah. Yeah, the weight. >> That first of all, ain't nobody beat me in this challenge this week. >> Yo. Yo, the king is here. Is he here? Oh, he's not even here.
>> No, he's not. >> You're messaging. People got the weigh in today. We're gonna I'm gonna press him to weigh in tomorrow, >> but I did. >> Yes, >> Danny Danny was doing it this week. >> So, at first I lost three this week, which is great. It was extra great because Hey, nice jersey, dog. Hell yeah. >> That's right.
And then on top of that, I was in a strut for I was in a rut for a while. I was stuck at like 212. I didn't know what the hell time is. And now I got the right flow. So I finally beat that. So now I'm This is the I'm actually my weight that I've been in in five years. So five years ago I was at this weight. So today >> that's awesome. >> That's awesome, Danny. Congrats, man.
>> Hell yeah. Thank you. Thank you. Thank you. Now I'm out here. It's funny cuz I'm out here uh celebrating my my as I be a fatty today. That's crazy. So, >> Danny, are you in sack? >> Well, anyway, there >> are you. >> Danny, are you in Sacramento? >> Yeah, I'm in Sacramento. Yeah. Yeah. Yeah. Yeah. Yeah. >> Are you from NorCal? >> Negative.
Negative. I'm from uh I'm from New York. >> Yeah. No, it's very it's very different. People are very out here. >> I love it. >> Yeah, you're having a good time. We talked about made sure get some social time. He's a social creature. He He needs to be out in the wild talking to people, interacting and stuff. So, we've found some things.
Tell them about the the the ruck that you did this weekend. So last weekend >> you did well >> I did a 10k ruck now. It was it was good ruck because I haven't rucked in about a month. Basically since I got out here I haven't ruck rucked and I was a little nervous because I was thinking oh my god you know those nerves like oh my god I don't got it anymore and you know I lost it all and whatever.
Um, clearly I was wrong because I finished it I finished it in an hour and a half without running. So I didn't run or anything. My body wanted more. So then I kept pushing it even more. So that day I did about 10 miles more or less. >> Yeah. >> I did 29,000 sets. That's what I did that day. 29,000. [snorts] >> Big day. >> I'm definitely I'm assuming >> with Chris.
>> Yeah. I'll I'll I'll join next week. >> You said you said we're doing another challenge. >> He just said yeah. So in the chase he's ready to do what what what a new beat in losing weight. >> Let's uh let's come up with something. >> Okay, let's I mean if you want to lose, you ain't gonna beat me. >> That's for damn sure.
[laughter] But we can >> second place. >> All right, so Danny, here's what we're gonna do. >> Yes. I see you're a man of um >> of of taste. >> Um we'll put a lid on it. >> A a lid like like like put it off for later. >> I'll get No, I'll get you um we'll put a hat on >> your head. >> Yeah. >> Oh, like a hat. >> Oh [ __ ] All right. Okay.
Okay. So, what what are we >> We'll we'll discuss >> what are the >> Say what now? >> What What are we competing at? Like like uh It could be >> losing weight. >> Yeah, let's do it. >> Oh, definitely. Then it has to be the weight. >> Yeah, let's go. >> All right. So, what what you're proposing is whoever loses the most weight gets a new hat.
>> Yeah, let's do it. >> Oh, get the [ __ ] out of here. Hell yeah. Let's go. All right. >> All right. >> Yeah. This is good, man. cuz I need >> you guys in you should write down my address right now so you can get ready. [laughter] >> We'll post it in the room, dude. I'll get you.
We'll figure out figure out like the details and logistics and that. >> So, we got [clears throat] Yeah. Yeah. Yeah. Yeah. >> And we'll keep it. >> Yeah. All right, boys. >> Later. >> We got a shake on it. >> Oh, yeah. 100%. >> Yeah, there is. High five. >> There we go. >> There it is. >> There you go. That's it. It's official. It's official.
>> Get a lid on. Danny's pumped. >> It's in the trans girl. >> Hell yeah. >> I'm debating if I should if I should eat the ballpark food, but I'm like, "No, it's okay, too. I just wanted to check in with y'all. Things are going great." >> Good timing. >> Good timing. Got a little >> Hey, Joe.
You trying to jump in on this or what? Come on. >> Joe's down 10 pounds. >> Yeah, sure. I I can get in on this. >> Okay. Okay. >> So, yeah, I think we do the same thing. Whoever wins gets the hats from whoever >> Okay. >> You see the thing? So, we still only have to buy one hat. >> It's just that whoever wins. >> When I win, I'm going to get two hats.
>> You feel me? Let's do it. Okay. So, you're in >> Clay. So, we're gonna wear ourselves tomorrow morning >> and then again >> next Wednesday morning. >> Okay. So, we we we're we're wearing ourselves. >> Yep. >> And then next morning that Yep. We'll do that. Yeah. And you know what? screenshots in the in the in the chat.
So, nobody I I believe all of a sudden I'm lose like 15 pounds this week somehow. >> He's just not going to eat all week. >> Danny is going to eat all the to his weight. >> I gotta go. >> All right. >> That's awesome. >> He's funny, man. dude just joining some random zoo you call him in the middle of a baseball game. >> We've been working together for about seven, eight months, he and I.
And then I I invited him into the group and so this is his say second round that he's doing. So he's uh he's been a good ad and it's been beneficial for him too. He's losing weight and all that stuff. So it's all good. It's all real good. >> That's awesome. Need more Danny's. Not that I don't need more Clays or Joe's, but you see he's got a lot of >> lively. Yeah.
Very. >> Um, hey Brian, my wife just texted me I need to talk to you. I don't know what that means. So, I gota calling me. >> I always knew that if if if she called me twice in a row, I was like, I got >> That's what happened. I was on do not disturb stuff. I'll catch you tomorrow. Um, I think we're at 8.
Can we do it like nine or so? I'm gonna get home at like midnight tonight. >> Uh, I don't think we're at 8. We're at 8:45. >> All right, that works. All right, I'll see you tomorrow, man. >> All right, good night. >> Yeah, bye. >> All right, Joe, you got me again. >> All right, so um, let me pull up the sheets here that you filled out, too, and we'll go over that.
>> Well, and yeah, I didn't, uh, have time to fill out the other one this week. There's like the 21 questions. One I I started to and then um >> God, >> I was in the waiting room with the chiropractor and then I got caught up. >> Yeah. Yeah. Yeah. I'm going to send over there's two of them.
There's one that's in the the app and then there is one that is in that I have as a Google form. So, I'll send this over. This one's a lot easier to fill out. Not that the other one isn't, but the the idea is that you stop and you think through and you answer the questions and and all that. So, uh that's really important to to do to be able to allow me to help guide you better.
>> Uh oh, and then also I was going to put this in the group. I I still will in the group about the Costco Sam's Club thing. So, I had a response, but I didn't get to put it in there because I was freezing my rear end off. I got a new phone, so I went I had a pink phone and now I have a green phone. So, my daughter said I was team Glenda, now I'm team Alphaba.
I I went running Saturday evening in the rain. I was going to run in this beautiful sunshine and I had to go play with my kids and then I ran in the rain and thunderstorm and it killed my phone the next morning. It just was >> it just then I took it to Apple store and like yeah it's water damage. Can't do anything about it.
>> So I bought this yesterday and I'm still getting it re situated. >> Gotcha. painful because the it doesn't uh that some of the IME messages aren't going through which is >> Oh yeah, that's that's annoying. >> Really annoying. So like you could have text me and I never would have gotten a message that you sent it or there it's not even unread so I just would miss it.
>> Yeah, >> I wasn't paying attention. I did catch on today. So wait a minute here. I didn't get and then it just clicked. So, I spent 40 minutes while at the soccer game with Apple chat and they didn't help me. They moved me to a phone call tomorrow. So, like, >> yeah, >> good luck with that. >> Yeah, more time. All right.
Uh, so here's some of the things and I I'll post this in the group so you don't have to take a bunch of notes or something, but when we're at the big chains, we got rotisserie chickens. I always grab one or two. Then you just pick off of it and eat it. Generally, if you want to be overly concerned about the chicken breast, chicken thigh, I don't really matters that much, but you just say do a 50/50 split and call it a day. It'd be fine.
But the registered chicken would be ideal. They do have some hard-boiled eggs that are pre-eled and two packs for protein. There's frozen grilled chicken strips that you could do or we call them nuggies. They have at least Sam's Club, they have a Chick-fil-A nuggie style. Yeah, it's bread and such, but again, if you're eating a bunch of other lean protein in the day and just eat less carbs at another meal, it doesn't really matter.
Yeah, >> you got canned fish or canned chicken or chicken in a pouch, fish in a pouch. Those you could buy in bulk and just leave them in the pantry. One of my go-to meals if I'm in a pinch is two cans of tuna and water, not oil because of the extra calories, and then two cans of green beans. And then I will mix cottage cheese in or some mayo.
And then I'll just make sure I there's no fat in the tuna fish or the um the obviously the green beans don't have fat in it. So as long as you don't drown it in mayo, you would be fine to do that. But the other hack would be using cottage cheese as the the cream to to blend it. going to do tuna fish salad and then you would just season it with the mustard, the ket the relish, the whatever.
I'll put a lot of seasoning in it. Garlic powder or red pepper flakes, rosemary, any anything like that will make it taste better even if it were to be say cottage cheese and your your tongue's not as widely uh geared toward it. We've got um [clears throat] so those would be some of the easy protein deals to do. As far as the like vegetables, you could buy the greens that are in the big boxes, like the the big plastic boxes or the bag.
>> Oh, yeah. >> And I've shared with other past groups, but uh I don't eat salads with a fork. I just grab it with my hands out of the bag and put it in my mouth. That's how I eat leafy greens. Why? Because >> you don't put dressing on it. >> No, I'll just be eating something. I will take the rotisserie chicken and whatever else and then I'll just put my hand in the bag and stuff in my mouth while I'm eating everything and I just move on.
>> For me, that's really easy. >> Certainly, we can use dressing and I have a dressing text if you want it. I'll >> Yeah, I'll take that. All right. It's really, it's called a dip stab method. So, you always want to put if it's a higher calorie thing, say ranch dressing as an example, you put it on the side, you dip your fork, stab the food, then eat.
You'll have ranch in every bite, but you'll use half of what's in that container. >> So, that's ideal. Or you just get low or no calorie seasonings, dressings. There's a a list of different things and a website to go to that can have different resources to find some of that as well. >> Okay. >> Yeah. I found a decent um low calorie ranch I like.
I think it's like Bolt House Farms. >> Oh, yeah. >> It's um it's like refrigerated when you buy it. >> Yeah. Yeah. Yeah. >> But but that one's pretty good. >> Yeah. You just have to look at ultimately how many calories in a tablespoon. Anything over 50, it's gonna multiply calories if you're not careful how you use it.
Whereas you find other ones you can do them >> zero to 15 calories, 20 calories as an example for that. >> The other idea with ranch, if you love ranch, get the seasoned packets, ranch seasoned packets, and you can sprinkle them on a wet salad. So, if you chopped up a bunch of tomatoes, cucumbers, you wash the spinach, everything's wet, then you would sprinkle the ranch seasoning onto it and it would get all over the place and then you would experience that.
It's not going to have the creaminess, but it will have ranchike experience and that could be a good alternative that you may have never tried. You probably haven't most >> Yeah, I haven't, but that I'm very intrigued by that. Or you could then take that and make your own Greek yogurt dressing thing or cottage cheese type thing to get protein with and and use those two as the carriers of the of the itself.
>> Okay. >> So those are good alternatives there too. Oh, is Clay back? >> Yeah, I'm back. >> All right. All right. Cool. Uh we'll catch you up real quick. We're talking about a Sam's Club run. It was inside the group that Joe did. So, the the top things were getting rotisserie chickens. They have pre-eled hard-boiled eggs.
There's frozen chicken strips or already cooked chicken that is available. There's canned or pouched fish or chicken. You've been doing that with some of your travels. Then we got to the greens, the spinach, frozen vegetables. We're talking about ranch dressing and doing it with ranch seasoning packets or just a lower calorie ranch or just using Hidden Valley and just don't eat too much of it.
Any which way all works to get ranch. >> What's your thoughts on like Bolt House? >> That's what Joe said. The thought would be you take it and you flip it around and you look at what the nutrition label is. >> It's got 50 calories per serving. I just don't remember if that's one tablespoon or two tablespoons.
>> Two tablespoons and you're you're off to the races then. That's a good deal. >> Yeah. >> I'll see if I can find >> because that's yogurt based. >> Yeah. And and we talked about mixing in the seasoning with the Greek yogurt or Kai cheese or something as well to to facilitate a ranch dressing like experience.
>> Yeah, >> that's for two tablespoons. >> All right. >> For two tablespoons. >> That's good though. >> Yeah, that'll work. That'll work. Excellent. Excellent. I like it. What else did I have here? So again, I'm gonna post all this inside the group. I just didn't have time. >> Yeah, this was someone's Sam's Club packs or something.
>> Yeah, that's a Joe Joe asked about a Sam's Club run. >> Yeah, dude. I live at Sam's Club. I I'm down to get that knowledge. >> Yep. There's sometimes there's pre-cooked rice or quinoa that you can do that takes very little time to microwave. individual hummus or guacamole cups. >> Yep, I got those. >> You got Greek yogurt and tubs there or cottage cheese.
Cottage cheese comes in like a four pounder. You were asking me about my cottage cheese. >> Yeah, seems like you eat a lot of cottage cheese multiple times a day. >> Yeah. Yeah. Some >> I got the big bucket, too. >> You do? Yeah. It's a lazy protein source. I mixed protein powder in it last night and I ate it with Cool Whip.
It was birthday cake protein powder with the Cool Whip. It was dessert at 10:30 at night. >> Send me that protein powder. I would be so down for that. Sounds funny. >> Yeah, it was it was a sample that I got from the Arnold and it was Seab Bums. Chris Bumstead, the Mr. Olympian there. That's the brand that actually happened to have.
It was good. Tasted good. Had a little confetti in it. It was crunchy. >> It was good. >> The Arnold as in like the the Arnold Classic. Arnold Schwarzenegger. >> Yeah. You went to that? >> Yeah. Yeah. >> In like Columbus. >> Yeah. We're 90 minute drive. Clay and I both about 90 minute drive down there. And then yeah, we went I went with my buddy Chris.
We just had a a blast. It was It was hilarious. I got I'll show you something. It's pretty funny. There's a story to it, though. So, I just want to throw that out there because you'll look at you're like, "What is this, Brian?" Chris and I go down. The goal is we got shirts and then we also you go and they have rows and rows of rows of protein supplements and energy drinks.
So you you stop at every single one and you can throw shot back. You end up having three 400 grams of protein by the end of the day and probably 600 milligrams of caffeine too. He's just like all >> and we're just egging on each other and just >> talking trash. There's a workout station. We started getting our pump on and stuff, but we stopped at this one and it was a bodybuilder and he was signing autographs for a picture and Chris totally set me up before I had a chance to like set him up.
So, I'll show you this. It's pretty fun. So, it's a bodybuilder. >> Nice. And I it says Brian Hart, whatever his name is. >> I have it here. >> That's awesome. That's awesome. >> Don't let Amy see that. >> She might want to put that on the fridge. >> Yeah. Right. So, what in the world? But, uh, we get a good laugh at out of it when we see it. So, good times.
Pretty fun. The guy was looking at me, what? And I just was going along with it like, "Yeah, I'll take one of these." Sure. Oh man, >> it's awesome. >> Yeah, we had a good time. Watch. We saw Arnold, Ronnie Coleman, Jay Cutler, a number of other athletes down there and some big big big guys and lot weight lifted. >> Is it travel or is it just always in Columbus? >> Always in Columbus. March.
>> If you haven't, >> it's definitely worth going. >> Yeah, I I competed in it when I was in >> eighth grade, I think. Eighth or seventh grade, uh in fencing. >> Okay. All right. All right. >> Yeah. [clears throat] I had to take a year off of hockey for concussions, so I started fencing. >> Ah. Okay. All right. All right. Yeah.
My my third son fenced for about a year, year and a half, and then he just kind of they moved. That was the thing. They moved from where they was farther like 20. It was 10 minutes from my house and now it's like a 30 minute drive. So >> Oh wow. >> And just it wasn't it. >> I competed at the Arnold in CrossFit in 2011.
>> Yeah. >> Oh wow. >> The Arnold Classic. It was a the CrossFit Open. So a lot of fun. >> That's awesome. Yeah. It's like a hundred events or something. Oh yeah, we were watching guys in armor and swords banging on each other and the firefighter game things and >> Oh, that's awesome. >> Thanks. Yeah, we're just hamming it up.
I Our bags were heavy by the time we got out. You get this giant bag and just keep throwing stuff in it and you're just lugging it around by the end. It's it's >> just go there and just eat and drink protein energy drink stuff. >> Everyone's all It's a good time. Definitely worth going at least once. >> So, >> yeah, it's it's I just think it's weird it's in Columbus because especially with Arnold being a Californian.
Uh >> yeah, I was wondering that he never lived in Ohio, did he? I there was a reason. I looked it up when I did it. I don't remember. Let's do it real quick here. All right. Due to lasting partnerships and handshake agreement between Arnold Schwarzenegger and Jim Lurimemer, the two met in 1970 and later partnered to host the bodybuilding event and launched the Honor Classic in 1989.
Yeah, it was a handshake deal and it just never left. >> Interesting. >> Loyal to the partnership and has stayed committed to the festival in Columbus. There you go. >> That's the story. Arnold Sports Festival. It's Yeah, it's pretty big. So, all right. That that was my list. Those are the main things.
Then of course you just get fruit vegetables and try to minimize things in colorful packaging because that that'll get you up shell pistachios and almonds too. But pretty much an almond, I think a pistachio two is about seven calories per, which isn't bad for one or 10, but people end up eating way too many. >> Yeah. >> There you go. That's it.
>> Okay. Yeah, that's helpful. There was also something Chris said earlier that made me think of a question. He >> Yeah. He talked about he said he had three good workouts this week, but he didn't like get super hungry or didn't eat that much. And yeah, I've noticed that like whenever I get a good workout in, almost any workout, but especially a good workout, I'm just like insanely hungry.
The next hour at least, but a lot of times, you know, the next two hours or maybe more. I didn't know if there was >> you have any tips for that or anything? >> It's always I'll start off with this one is the easiest way to usually do it. Less walk an hour or run an hour. Which one are you going to be hungrier after? >> I assume running, >> right? Yeah.
You burn more calories, more exertion, you're going to be hungrier. >> Yeah. >> Now, if you do that, will you be more likely to eat more calories than you burned for the run? Chances are >> if you're not planned out or prepared or anything, right? >> Yeah. >> That were to be the case, it would be best for you just to walk, >> right? Like, how about we stop running and and walk and see if we can get your food handled or get you in control or whatever.
>> So, there there's that as an example. Now, the bigger, the heavier, the harder you go in the workouts, the more muscles that you do, then you're depleting your muscle glycogen stores, which is stored carbohydrates in your muscles. It's like gasoline in a gas. Think of a car that drives a car. Carbohydrates, you eat them and they go get stored in your muscles and you use those up to lift.
Well, if you eat something beforehand, 15 minutes, a quick carbohydrate, even oftent times honey is a really simple, easy thing to do, or a chewy granola bar or some graham cracker, something like that. That energy bumps your blood sugar up and allows you to use that energy that's floating around in your blood sugar.
It's like the NAS nitric oxide of Fast and the Furious. You press the button. >> Yeah. >> But you're not using the gasoline of the car, right? You're using the NOS to to go faster. And that that's what happens. So if you eat beforehand, and a simple easy understanding of that, it it certainly depends on the time of the day, but say the morning, you get up, it's a Saturday, and you're going to work out.
The question that I would have you ask yourself is, do I need energy for this workout or can I just go do it? If it's just a normal lift, I might not eat until after 9 10 11 o'clock or like 10 11 or 12 o'clock, I might just wait till I'm done eating, done working out to eat. But if I know it's going to be a little more juice and and effort, then I will have some carbohydrates more specifically beforehand to make sure that I get the energy to be able to use to get my blood sugars up to then have a better workout.
Now, if it's in the middle of the day, you just want to eat 15 minutes to an hour or two before, depending on your stomach and and digestion and all that stuff. I can eat and lift weights or work out. I could I can eat a dinner and go on a 10 mile run. It's not really a big deal for me. I've just trained myself and it's just it's fine.
I'm not going to go eat dinner and do hill sprints or something like that. That's not or do a CrossFit workout for time that's 30 minutes. That's probably not a good idea. But if it's just strength training, it's not that big of a deal. But then you would want to seamlessly put it into today. Oh, I'm working out at noon.
I'm going to eat around 10 or 11, work out, and then I'm going to eat again afterwards at 1 or two, however, whenever you get done. And you have a planned meal to refuel. You're going to drive your car, then you're going to stop at the gas station to fill it back up straight away. >> That's importance of the the fueling and the exercise to manage hunger.
And you want more, if you remember from the very beginning of the video is eat starchy carbs in the beginning or or around your time of activity and more say protein and fibrous carbs when you're not so active. So then you can be more strategic with your carbohydrates and your energy source to put it before, during, and after a workout and during depending on how long it is.
Most of anyone that's in this group isn't need to have carbs or fuel during the workout. You just eat after. Today I ran nine miles. I could have had something if I was more plain. I I ran three with a body and next thing you know I finished I had nine like okay I I ate three cuties on the way to get going. I was fine.
I had good energy throughout the whole time. But if I would have realized it, I would have probably had some simple carbohydrates at some point, 45 minutes to an hour in because I ran about an hour 20 and that would have gave me more life in the the last 30 minutes of the run with the extra food because of the blood sugar. The blood sugar would go up and my body would use that as energy.
Does that all make sense? >> Yeah. You just have to plan your carbohydrate and your meals better. I work out and then I have a very filling meal that is 800 calories, has lots of carbs, 60 70 carbs as an example, and it's a lot of food that will then get me to dinner and I I'll be fine. I I quench that hunger in a sense. But then you just have to make sure that you manage that in the course of the overall day.
So, another good question is what's been the average calories you've been eating and are you tracking your food or not? >> I I have not been doing that. >> I kind of got that. And that's fine. You don't have to, but I would encourage you for the next week or two, especially since you're going in on a hat with Danny like this next week, >> send me a picture of everything you eat.
It will keep you on point. I'll give you a lot of feedback on it and you will learn to portion things out and maybe you'll get two hats. So, ideally, you you don't want to really ever deplete the glycogen in your muscles is what it sounds like, >> right? Because you're hungry and okay, >> what happens when you're hungry? You eat whatever you can.
>> Eat a ton. Yeah. I was just >> driving from work to the chiropractor today and I worked out right before I left work and I was like, "Okay, what food do I have in this car?" I was like, >> like, "Do I have any snacks for Louis hidden somewhere like >> in my backpack? Like, what can I eat?" >> Right. >> And I would have asked you if you would have said that, what food do you have on you or what did you plan? and you're like, "Well, uh, yeah, I didn't really plan to eat around it.
" I would have been said, "Okay, why?" >> And I did plan to eat. I had some uh turkey tacos that I made with corn tortillas just with two of them. So, I ate that first and then I was like, >> "Yeah, >> still starving after that. >> It's not enough." What? >> Yeah. Typical taco is gonna be two to 300 calories, but even not necessarily that many carbs.
>> Yeah. Corn tortillas are only roughly 50 calories and there's probably you didn't probably just had the turkey in them, right? >> Yeah. That that was all I had. It was like a third of a pound of turkey. So like 35 40 carbs or 35 or 40 grams of protein. >> Yeah. Yeah. With minimal carbs and minimal anything else.
So, it wasn't very filling either what what it would have said. And that's fine to eat say beforehand uh of a just a general workout, get some protein in, but you'd still want some rice in there or some beans in a sense with that to give you a little more go for the little bit. Or you have a piece of fruit.
eat the two turkey tacos and have a piece of fruit before you work out as a easy example, but then you'd probably want another two with some carbs afterwards. >> Okay? >> So, you'd pack four and then have two of them with extra carbs and then you maybe even eat one each one of with with more carbs, one without. >> Okay? before and after.
So then you have just good carbs going in through that time. And if say you had uh how many meals in a day are you generally eating just for >> uh normally either three or four. >> Okay. So let's say you did four meals just for say breakfast, lunch, workout, something in the afternoon and dinner. Something like that. >> Yeah.
And you could have 20 carbs at breakfast, 100 carbs between your two meals, that' be 120, and then you end up with uh another 40 carbs at night to give you say 160 was the example. So you say you had 160 and instead of having 40 grams per each of those four to get to 160 total at the end of the day, you'd have 100 at the middle of the day around your workouts and you have 20 grams in the morning and 40 grams at night for dinner.
That would make sense if you were to like track it and and do >> and hey the thing losing 10 pounds without tracking your food. Cool. Great job, man. That's really good. That's really >> Yeah. Thanks. I mean, I I just I'm realistic, man. I I I don't know that I will ever track my food. Like, I I've got ADHD and I'm super disorganized. Like, >> yeah.
>> Uh that's I I'm just trying to be sustainable here. >> Yep. Yeah. Exactly. And that's okay. Uh, one thing with it too is if you do track while we're working together, you will learn more for later when you >> Yeah, that's a good point. >> So, it's worth the effort. Clay would tell you because he's tracked a fair amount.
>> You learn, right? You just understand how what's in the food you're eating. Yeah, you explain it how how your experience from tracking with me and what you've learned and experience. Explain it to Joe. >> I can describe it is you learn about healthy foods, fats, carbs, proteins, etc.
in eighth grade health class, which doesn't matter because you're old playing sports and your parents cooking meals. We don't really care. And then you get to college and you gain a [ __ ] ton of weight. Uh because now you're cooking meals with no health experience. So then you're like, "Oh, what did I learn in eighth grade?" Um so you know, Brian kind of taught you and me that eighth grade knowledge because now you're the one shopping, now you're the one cooking, etc., etc.
So when you're logging food and tracking food, I've had wild success. And then when I'm not tracking food, I've had wild stagnation. Uh can confidently say the two go hand in hand and that, you know, there's always the, oh, I'll take a picture of the food, log it later. Later never comes or take a picture of the food, send it to Bryant later. Later never comes.
And that's so like like being proactive with along with success I would say. >> And doing it with me, you learn faster. It's easier than you thought it was. It does take time and energy. It'll take you about two weeks to get the hang of it. But if you track the next four weeks or the rest of the 100 days or whatever, it's transferable to the rest of your life.
>> For sure. because it's all knowledge that you have through experience, which is the whole thing that I make people do. Anyways, Clay has learned it because I've forced them to to to go through the experience of of figuring out, do you have to weigh and measure everything? No. Do you have to buy a food scale? No.
You could do it with cups and and and guessing. Okay, cool. I guess that this was this. I looked at the package and it had four servings. So, I divided it into four eyeball equal parts. Cool. Okay, we're gonna mark that as 4 ounces out of the 16. Great. Quarter pound. Awesome. And then you just track it as 4 ounces.
So then the other thing is this totally made me reference a limiting belief is that I gain fat easily. Basically, anytime I'm not on a diet of some sort or at least intermittent fasting on a very regular basis, then I'm slowly gaining weight and I'm almost always gain some weight on trips I take. Why? Because of exactly what I said.
You don't you you don't understand what's in the food you're eating. So, you can't make better choices uh and decisions around the situations that you're in. or the response that he gave in our message was your normal food patterns of behaviors are just to gain a slow amount of weight over time. That's your that's your normal behavior to eat that way.
So I I gave you example a quarter pound a week is one pound a month unnoticeable in one month. In one year though, like, oh, I'm I'm 12 pounds overweight. In two years, you're 25. You're fat at that point, right? And it was a quarter pound a week without any type of uh oscillation or or pulling back to the the norm of what it is.
My goal is for you and for for me especially, but for you or anyone I ever work with is to get to a five pound weight range. So when the scale goes up to that high point, you say, "I need to knock it off. Whatever I'm trying to get away with, the extra ice cream, the the pizza, the I haven't been eating my vegetables so much, whatever.
" Then you spend maybe a week paying more attention or skipping a meal or walking more and it goes right back down to the middle of that range and you don't have to worry about it the rest of your life. And it's not even a big effort or a big ask because you learn the things that you needed to while we worked together to regulate that.
And one last example, I slept on a scale a week after Peru. I was 189.2. I'm six foot for reference. Two, a week after. So it was about a month ago this time roughly. Scroll back to when I first got my scale. August 2019, I was 190.2. So I was one pound less six plus years later or whatever. Six and a half from that time frame.
That's pretty good, right? I mean, that's we won. Yeah. So, we want to oscillate in this little range. Now, there were times that I purposely gained more weight. I did get over 200 on purpose in a winter bulk, but that was on purpose, not because I just was living life. and just couldn't didn't know how to control my food intake.
And I've been as low as 180 I think 183 or 185 in there, but then I'm working at it or I'm trying to go to the beach or something like that. I want to look good with my shirt off for some reason and that's why it was lower. But the median average would say a ballpark 190 across that time is is where I don't have to work at all in a sense to maintain my weight.
I just live and do and be and it stays this way. >> Okay. Yeah, that's that's really helpful. >> Yeah. Another thing that came up and the gentleman's not here but is Lucas even he's talking about being hungry is I don't wait to eat. I don't wait till I'm hungry to eat. I just eat because at this time of the day it makes the most sense to put food in my mouth whether I'm hungry or not because I know I'm not going to eat again until this other time.
And if you look at your patterns of behaviors over the last 10 to 20 years, you generally eat the same frequency throughout the times of the day, plus or minus a little bit, but there's something in the morning, there's something in the middle of the day, maybe there's something in the afternoon, and then there's something at at night time.
So, you have these general food behavior times that you do put food in your mouth, and it's wise not to skip them unless you're forced to because of a meeting, something like that. But then in our conversation, you are going to plan around that. And if you are having a meeting at 2:00 and you were going to eat something around then or three, say after a workout, well then your first two meals are going to absorb those calories and your your the meal before the workout's going to be more like six or 800 calories because you're
not going to be able to eat anything after the workout because you have a meeting directly after. So even if you are hungry, the meal beforehand would carry you until after that meal in a sense and you'll be fine to get home to dinner and not be famished and just raid the house while you or your wife's cooking dinner that night.
And kudos to you for cooking more meals. I hope that you get some love and appreciation on a varied range of whatever that would mean to you or doing things that you probably should have been doing but maybe have fallen into well I'm busy or I'm the father the dad or the man or whatever societal thing is and your wife's like I like this guy again he does things for me.
I cook so many meals at my house. I I' I've I've made I've I've been in super dad mode the last month. Oh my gosh. making dinners every night, dropping kids off, picking them up, and running them places because my wife is busier at work, and I want to support that because she's spent good knows, good lord knows how much time she's spent supporting me for my overly long work schedules and stuff.
So, do I get any love and appreciation? I don't know. But I hope that it's it's putting putting a penny in the the piggy bank every time or she'll ask me to do something. I'm like, "Yeah, I'll definitely do that. We'll just put put something in the bank here for some goodwill for later." >> And I definitely get to go fishing a lot more guiltfree now.
>> Yes. >> So that's Yeah, that's that's nice. >> Yeah. You're just like, "Hey, I'm going to be gone for the day, but I made you food." >> Yeah. >> Right. I made you and Louis some food so you don't have to cook three meals today. [laughter] >> Then feed the kid, right? >> So, it's good.
And then you you'll have more grace when you go, >> which is good. Which is what you want, right? >> Yeah, >> definitely. You got some big ones. This guy caught a bunch of free fish the other day. Yeah. >> Dang. That's wild. >> Yeah. >> Yeah. A bunch of them. >> That's awesome. And pretty good protein. >> Yeah.
That's some nice uh I assume pretty lean protein. >> All white fish is fat free. >> Okay. >> Salmon is mainly the one that has the most seafood is pretty much fat free. >> Okay. Things that have a little bit like clams as an example or oysters >> could have a little bit of fat in them, but most of it is just no. >> Yeah. >> Shellfish, no fat. Shrimp, no fat.
White fish, no. >> Yeah, >> it's good. It's good. It's good. Well, anything else you guys want to go over? >> Oh, that's awesome. >> Yeah. Nothing on my end. I I appreciate Clay. I appreciate you sharing your uh experience with tracking and giving me a little kick in the pants there. >> Yeah. No, dude.
Honestly, I could I I need to get very good at it. Yeah. So, that's kind of what I was talking about. Just switching over to my fitness pel. I used that for quite a while. Had some good success with it. And then I think my this this was just my experience. The chronometer app crashed a lot for me. So, I just got annoyed and pissed off with it.
So, then I'm like, I'm done. >> Yeah, it's fine. >> Um, yeah, but >> they all do the same thing, so ultimately it doesn't matter. >> Exactly. So, I And like I said, the tracking goes hand in hand with the success, you know. So, >> yeah. >> Um, I I want that success back. I'm just kind of tired of stagnation. And oftent times as as Clay and I have talked about it, it's there's always breadcrumbs and reasons why there's stagnation.
It's not like with Danny, it's not because he was eating perfect and his body and metabolism was broken. It was because he was doing something that he was eating more calories than he understood or realized and he was just consuming too much. >> That was it. It's I mean it's just the law of thermodynamics, especially with men more than women.
And that's one reason why I've chosen to just work with men. It's just it's a lot more black and white in a sense. Like are you in a calorie deficit or not? You don't have to worry about hormones per se. There's not there's been very few men that have had to actually dealt with hormonal issues.
It's more of just dude knock it off and then then we lose weight usually because no none of you are at the point where it's it's actually a more concerted effort to get small incremental gains or losses in a sense to get to that that physique or the beach body goal that you hadn't been at for however long in a sense. And one last thing is an analogy to the tracking.
You understand finances, right? Dollars and spends, economics, right? That all makes sense, right? Don't spend more than you earn, right? That's Dave Ramsey's take for the last 20 years. >> And with that, so you understand that currency, but you do not understand the currency of food, which is calories, protein, carbs, and fats.
So we can use tools like calculator and Google sheets or whatever the Excel sheets and stuff to be able to budget and manage our income and expenses. And same thing with calories. We can budget those and we can use tools like Chronometer or My Fitness Pal and a coach to help manage that. And then we go to the because you just don't understand that it's foreign to you.
But soon as you see what the food is of calories, protein, carbs, and fats, it's like the matrix. And I think Clay would agree that he can see food differently because he understands the actual quantity or the quantification of what is in this thing that he's about to put in his mouth. And lastly is if we say I was your financial coach and we talked about money a lot instead of calories.
We're talking about calories because we're talk I'm the nutrition guy and the weight loss guy. But in that world we would be I'd be asking you what's your income? What are your expenses? Subscriptions mortgage all these things that you would like I don't really want to ever pay attention to that. But we have to for you to be able to get the financial literacy that you need to be independently financially free, whatever that means to you.
So at the very least be at a a net zero debt of credit card and and other basic things like mortgage and stuff so that you just like, okay, I can just start saving. So >> yeah, >> we talk a lot about money instead of calories, but I'm your health nutrition coach. We talk about calories. So >> yeah, >> it would be worthwhile.
And if you do it this week, do you think you'll be more likely or less likely to walk away with two hats or not? >> Yeah, I would say more likely. Yeah. >> Do you want two hats or do you want to spend $40? >> Yeah. Yeah, definitely warmer for sure. >> Yeah. Danny and Lucas's bet was like a$ two dollar bet on Ken. >> I know. Yeah.
>> Yeah. Not not on raised the stakes and >> made me hesitate. But I >> Chris was juicing it. >> Oh, yeah. He called it. He's called straight out. >> Yeah. Well, I mean, I guess that's, you know, a high-risisk high reward. Um. >> Ah. Put your money. >> Exactly. >> Yeah. If you guys weren't paying for this, you wouldn't be paying attention.
>> Yeah. >> As much. It's just the way it is. So, I've I've spent plenty of money last year on coaching and I paid a lot of attention. That's why there was a podcast because I spent money. There would never have been a podcast if I didn't do that because there would be no reason for me to do it.
I know I should have a long form piece of content creation thing like a podcast, but I'm not going to buy a mic or a new laptop or a voc. It's the mic, the the voice whatever thing and the So, I would never gotten the software, the two plus to three hours worth of every episode takes about that much time to produce the whole thing and record it and publish it.
I wouldn't done any of that because I wouldn't have any reason. I mean, I had plenty of reason to do it, but that's why because I >> I mean, the the last time I weighed 205 pounds was because me and my friend bet a $450 guided fly fishing trip on it. And I I I didn't want to lose that bet. So, I I I beat him and got down to 205 and then um >> ended up having a kid like two months later.
and haven't seen that number since then. That was >> He's born eight and a half years ago, >> right? We will get there. We will get there and you're learning a lot. So, all right guys, I'm shipping off. I got I got a bunch. >> Have a good night, Brian. Thanks for the call, man. >> Thank you, fellas, for joining. That's it for this episode.
But I hope that you really learned a lot from this coaching session that I have, the round table every Wednesday night at 900 p.m. Eastern. Make sure I can get all my guys on there and help [music] them elevate their lives and be their best selves. And I've consistently done that. If you are looking for help, you need guidance, support, accountability, direction, you're tired of trying to figure it out yourself, you've had no progress in the however long you've been trying to lose weight or getting to that ideal body, check out the culturize.com. I actually
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