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Jan. 13, 2026

How To Recover Your Diet After The Holidays, Live Coaching Session (Listen NOW) - 45

Show Notes
Transcript

The Holiday Reset After a 30+ Pound Transformation (Lucas Roundtable)

In this Call To Rise Round Table coaching session, Brian sits down with Lucas after he wraps up the 100-Day Fat Loss Challenge where he dropped 30+ pounds. Then real life hits. Lucas spends nearly two weeks back home for the holidays, surrounded by parties, sweets, salty food, and a broken routine. The scale jumps up 7 pounds.

This episode is the honest behind-the-scenes of what happens next.

You will hear how Lucas got results in the first place with a simple system (10,000 steps, 1,800 calories, consistency, and weekly accountability), why the holidays feel like “cold turkey” when you try to snap back fast, and what most men miss about rapid weight regain (water, glycogen, inflammation, and extra calories).

Lucas also shares the biggest win: he can feel the difference now. Energy, sleep, focus, productivity, and mood all drop when the food quality slips. That awareness is what makes long-term success possible.

The conversation ends with a clear recalibration plan, a new goal to see a “1” on the scale soon, and the next challenge: marathon prep for the Columbus Marathon while still leaning out and building strength in the offseason.

What you’ll learn in this episode:

How Lucas lost 30+ pounds with a simple repeatable system
Why holiday “weight gain” happens fast and what it really is
How to reset after a diet break without spiraling
The role of accountability when motivation disappears
How to balance fat loss with strength training and endurance goals
Lucas’s plan to get under 200 and push toward 190 before marathon day

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.

Coach Brian welcoming you to a live coaching session with Lucas. This is episode 45. Lucas was in the Call to Rise program. He has since graduated. He lost 30 pounds. He's totally transformed not only his body, but his mindset and his identity as well. We started to do some running alongside his exercise and activity.
He joined a running group and we talk about his new plans. He's now continued into the Vanguard, which is a 265 day continuation of my program to round out a full year of coaching and just an amazing shift in who Lucas is around his identity, around his mindset, around the way he not only can lose weight, but stick to a healthy lifestyle that will be designed for the rest of his Okay.
And in the Vanguard, we shifted some goals. We still have a little bit more weight to lose and about 10 lbs to get to his final resting zone. But after that, he's going to do a lot of other things. We're going to focus on different training cycles with strength training. We're going to focus on running a marathon. And in today's episode, we talk about choosing an actual marathon. This is so awesome.
If you listen to episode 34 when I talked with him about his actual transformation that you can hear what we did and how we did it in this episode from the live coaching session from the previous roundt. Roundt is my men's weekly call on Wednesdays. We hold it and we all come on and talk about what our goals are and what we're doing and do some coaching and educating as well and accountability.
We talk about this. So today is a real live roundtable with Lucas. I hope you enjoy everything that we have. All right. What we're doing today, this is the call to rise round table. This is a 100 day fat loss challenge. Lucas is on the other end. You'll be able to hear him, not see him.
And we're just talking about his progress. What he did in the 100 days was awesome. Lost 30 lbs. And this got us to what just before that the big holiday shift right before say mid mid December is when we say wrapped up that. And then now since he's joined Vanguard which is uh 265 day. So, he's gonna be hanging out with me for a year.
Massive transformation to what? Down 30 pounds. >> And then now >> 31. Yeah. >> Yeah. 31. And now we're working on a marathon. So, if you're watching this, then you can have a little bit of speed on it. Now, I've got your form filled out. And what we do on these roundts is we are assessing. This is a live coaching call.
We're going to go through where Lucas is at, what he's doing, and how the week the the holiday getaway went. He was what, twoish weeks or something you're down there? >> Two weeks. Yep. >> Yep. Yep. So, two weeks. And then So, we're in recalibration mode. >> We are. >> Tell me tell me what happened over those two weeks.
>> We are in recalibration mode. Yes. So went back home and basically what I would say is spend a lot of time with my family and there's a lot of sweets, there's a lot of salty foods, there's a lot of Christmas parties and I always joke because our our vice is a family. We don't drink a lot but we eat. That's our thing.
We just eat and eat and eat. So, it was a it was an environment I wasn't I didn't come into with a huge plan. I think part of it was mental, too. I think getting towards the end of the year just like feel like I just checked out and I just didn't really want to be that focused. I think it was I think a lot of it was in my head.
But yeah, it was it was a time where yeah, it goes back to, you know, you just if you don't have a plan, you know, you always say plan, prepare, act, >> you know, it's going to be uh you know, it's not going to be great a result. And so >> yeah, it was >> it was it wasn't the most, but I had fun. >> But and we framed it that way, too, right? It wasn't just like, hey, we're just gonna eat whatever.
We actually framed what the holiday experience looked like for you, right? >> Yeah. Yeah. And it and it it was I mean it was fun to go to parties and this cabin trip I went to and not like think about it as much for a little bit. And I think I felt like, you know, if I just moved every day and just and you know, just kind of didn't put a ton of thought to what I was eating that it would just I could maintain.
>> Um and I didn't maintain. and that puts a little bit of weight back on. But it just shows how easy that can happen if you just if you just don't stay focused and don't have a strong system. Like it can it can come back on real fast. It can. Now also we have to understand what it is that actually came on fast.
weight came on fast because you started eating foods that you weren't normally eating on a typical dayto day, right? The routine was broken. You were eating enjoyable holiday foods, all that stuff, right? And so what we have is the extra carbs, extra calories above where we've been at. And if anybody wants to know what Lucas's secret to success was, is 10,000 steps, 1,800 calories consistently for >> 100 days.
And and that was some of the the magic. Certainly drank water. We ended up getting him into a running group. And there's working out. There's a number of other things that happened, but it wasn't a crazy list of things. You just learned what nutrition was, how to make better decisions for yourself, practice portion control and made it happen.
So now we are going into the next part which is you you ate more than you were used to which is is fine especially in a a dieting phase when you're trying to lose weight. you are looking to make sure that you do have some diet breaks. We've been going pretty consistently at a certain amount of time, right? 100 days.
So that's what three three plus months of consistently eating in a calorie deficit to lose weight. And you were losing two plus pounds a week for math sake. So what happens then is that it's okay to actually have more maintenance level calories, which I think we could probably theorize maybe 2,2300ish, something like that.
Maybe it could make sense around there. >> And you may have eaten 25 to 3,000 of your down there. >> Yeah. >> But not necessarily every day either. You you gained muscle glycogen. You gained water, you gained those were some of the what the scale had had reflected and shown for you, right? And so it's okay that you had that two week time and well timed, right? Well planned for a quote diet break for you to actually have and be able to enjoy the situation of just the whole experience.
That's that's fine. That's perfect. That's what we need. So then when you come back, yeah, you didn't really track right, while you're away. That's another thing if anyone's listening. We did some calorie tracking in chronometer to help understand the food. You learned a lot, right? You learned so much in the time that we were working on it all.
And so what happened was you you uh now you should be more refreshed, more locked in in a sense, more ready to go again. refueled and refocused and and that's perfectly fine. >> Does that sound like what may have happened in the last two weeks? >> Yeah. No, that's dead on. And I felt like I couldn't because like my plan was January 1st to get fully locked in.
But I almost felt like it was difficult to do that because you go from eating so much more and eating more sugar and all that >> where you just you just have these it's like going cold turkey almost. It's like if you're a smoker >> and I mean it's obviously like it was just two weeks. I'm not trying to be like dramatic, but I feel like it did make an impact, >> but like whenever you switch like you just have these insane cravings.
Like if I went from eating all the holiday foods to just back to 1,800 calories and 10,000 steps immediately, like it just it it was so much more. Now I'm in it and I'm I'm back on it and I I feel back to normal. I feel good actually. That was the other thing is is I noticed just and uh first time I've been mindful of this is just how I felt >> and like I just felt a lot worse.
>> Yeah. >> Yeah. Yeah. Yeah. Let's talk about that. I actually made a a real about you if you did or didn't know. You're just Lucas. >> Oh, on Instagram. >> Yeah. Yeah. Yeah. I'll I'll send I'll shoot it over to you. There's big caption of like when you eat garbage and you feel like garbage. Basically, then just went through the text that you shared in our our message pointing through all of the things that you learned and and and felt and how there's a big difference, right? You noticed the difference of eating
healthier and quotations are more on point and more in line with what our goals are verse you not. you just have an enjoyable whatever's around excess things like that. >> Yeah. >> So, what was what were those differences there that you felt? >> Yeah. So, I think it was it was definitely energy. Like whenever I got to uh start of the year, I was just kind of like, golly, I'm just feeling so just like lethargic and I just feel like I'm just carrying like a weight on my shoulders and just all this stuff. I was just felt
drained. And then I thought back like before that, before I got into the holidays, like I just felt like I had so much energy. felt like mentally I was better. Like my mind was moving faster. Like even just like work, like at work, like I felt like I was just getting things done faster. I was more productive. I was sleeping better.
It just affects everything. Like it really just like it affects everything, >> right? It does. Was there more fatigue that you felt? >> Yes. Yeah, it was it was it was fatigue. I think it was like slower mornings, like moving slower because like when you eat I mean ice cream and brownies and stuff like that before you go to bed, you know, you're going to feel a lot worse in the morning than >> if you had a nutrient-dense fibrous, you know, dinner before instead.
>> Uhhuh. Yeah. Very much so. Right. >> So, yeah, I I noticed a big difference. >> Yep. that that and which one do you desire more? >> Oh, definitely being healthier. Definitely back to where I was before. And that's why I felt so frustrated kind of like this past week cuz I was just like it's like golly like why did I why did I do that? like why did I I mean yeah it would have been more effort and more thought if I to stay really locked in during the holidays and I would have felt like maybe I was giving up some
some stuff but but I would have you know been better for it um >> so yeah I choose I choose this instead >> right right and it's 100% okay humans do these things I do it And it's important to note that that it's just it's a real it's a real thing that that of how you did that. So just you're going to slip.
The cool part is is you understand what you did. You understand why you did it. You understand the next time. And you hadn't been really with your parents in another environment for that duration of time. You went back for Thanksgiving a couple weeks prior or it was what? Two how many total days? >> It was two days and I ran a I ran an AK on one of them.
>> Oh yeah. Yeah. Well, that was Thanksgiving for two days during the the Christmas break. You were there for how many days? >> It was uh it was 13 13 days. >> Yeah. >> Yeah. It was a good amount of time. >> Yeah, definitely. It's it's real. It's very real. And it goes back to like being in control of, you know, like your meals and all that, all that stuff.
That was a a challenge, too. I mean, because like I live by myself. I have my own kitchen. So, it's like I can make whatever I want. And I think that's one of the things that helped me, >> right? >> Um do well in the 100 days is I just I really had a good amount of control over what I was eating. you know, I my work schedule's pretty predictable and I'm, you know, in an office 40 plus hours a week.
Um, don't really travel a lot for my job or anything like that. So, I had a ton of control, but like in that two week period, did not have as much control. So, like that's a that's a factor, too. >> Yeah. Yeah. Very very much. Well, you you always have control over what goes in your mouth. >> Yeah. >> Right. >> That's the that's the brass tax.
That's the truth of the matter is that we always control what goes in the mouth. >> So, that is something to just >> note and understand there. So, >> you could have made other choices while you're there, but it's okay that the choices that you did make were fine. >> You were good. you're good. There's nothing wrong with what it was.
It's a in my world, it's just a diet break. Often times, the majority of the people I ever work with, the two to four weeks during Christmas time and holiday season, especially between Thanksgiving and Christmas, is a break. It's a pause. It's a It's a time to just maintain. And that's often a huge win.
Now you came back and what happened a couple days after because well first up you came back and then you stepped on the scale which >> yeah which I I was like I'm about to about to meet my maker >> because I just knew I just knew wouldn't wasn't going to be good. And yeah, I mean, and what's weird is I I couldn't really feel the change in my clothes or anything.
And all my clothes still fit fine, but like I could see it like in the mirror a little bit. For some reason, I wasn't feeling it in my clothes, but I just knew I just know like I I can always like even like when I was doing this 100 day challenge, like I would weigh myself every day and I and I just always had a sense of like what I was going to see.
I don't know why, but like like I could have a day where I was really good, but I would be about to step on the scale in the morning. I'd be like, >> "It's not going to be dumb." >> Yeah. >> And I was always right about it for some reason. >> Uhhuh. Well, you get more in tune, right? What you focus on and what you pay attention to, you actually understand and know that's a huge important part of this.
I I know I just literally look at my body in the mirror. I don't even know the last time I stepped on actually could find it. I'm posting your post to all the guys in the group. So you it's there. You can watch it. It's it's just celebrating that you did well and you you recognize the behaviors because that's the struggle that every person that I've worked with for two decades, it's the same thing is the struggle of the holidays and the struggle of falling off and how do I get back on? Well, we've ingrained new behaviors. We've ingrained a new
identity in who you are and who you're becoming and you're still in it with me. So, it's not like you did the 100 days and and you're just floating. A real quick question on that. Do you think if you didn't say reup and continue if there would have been a relapse for a longer time in a sense? And again, I'm not saying that you relapsed at all.
You just had a dieting break in a sense. But would you have been as astute to get right back on track in Jan 2 in a sense and and start doing the the behaviors or would it have taken a longer time or just started to slowly fade away? >> Yeah, I probably wouldn't have been as aggressive at getting back on track if I was going at it on my own.
I think for me personally, like I do really well with accountability and something I've and I don't know if this is a good thing or a bad thing, but I almost like have a harder time like with someone seeing me fail than like me seeing myself fail. >> We all do. I've got co I've literally am paying a lot of money for a year-long coaching program to do the things that you're supposed to do.
Honestly, that's the that's my superpower. Get people to do the things that they know they should be doing. That literally is a superpower that I have and I do in a way that's sneaky and and get you to actually enjoy the process. >> So, yeah. No, I totally a agree that like it wouldn't I wouldn't have been as committed to, you know, switching back in the new year because I think it does help to have the group and to have you too.
Like I think that's that's very helpful and yeah and that's that's one of the reasons I've I mean there's many reasons obviously like there's a great system in place but like one of the reasons I've that I you know lost the weight in the 100 day challenge was because I had the group and I had you checking in on me and and asking you know where are you at, how was your week and uh you know meeting each week and you know what's for, you know, what's your weight this week? I liked always having the, you know, where are you at? For me, for me,
that's very helpful to, you know, have the the question of like, where are you at today? Where are you at this week? >> So, >> Yep. >> But yeah, that's me, though. >> Yeah. All right. So, again, how much was the scale up when you got >> scale was at seven? [laughter] seven pounds. >> A fun time. >> And then where are you at now? Because I did tell you to just check again in a couple days.
>> Yeah, I'm going to check Friday. So, but I went from 2048 to a little under two on January 1st. Right. It's not there again. I had another Excuse me. I had another guy that he gained at about eight pounds something five to eight pounds and we talked on Sunday. Yeah, Sunday. Monday he was down four.
So the next day he literally had lost a lot more as a result. >> Yeah. And I I've seen that too like in doing the 100 days like they'll there'll be days when I'll step on the scale and be four pounds on it's like cuz something will snap and and it'll just like a day will make a difference. And so I haven't I haven't checked it again, >> right? >> Um I'm going to so I've just been focused on right now just doing the basics that I know, you know, work.
just get the 10,000 steps, do the 1,800 calories, do the macros each day. So, I've just been focused on that until I, you know, step on the scale again cuz Yeah, >> cuz like you were saying, it doesn't switch back immediately and sometimes it, you know, it's like switching gears, turning the ship. >> Yep. >> Pretty much. Pretty much.
So, um, yeah, very, very much, actually. All right. So, today's Wednesday, so two days, one full day. >> Two days. >> Yep. >> Then we will reassess. >> Yep. All right. How's your How did you feel in terms of say body? Because you didn't work out as much. >> Yeah. Not as much. Yeah. >> Which is fine. Again, they're cycling through.
Even in marathon prep, there's a cycle of which you need to work through to be able to get to to to be able to have recovery. It's periodization. It's a very age-old exercise, sport, performance cycle that you go through. Three to four weeks of higher intensity, higher volume. bring it down a week in volume and intensity and then work back up more higher.
So say we did 10 miles just for simplicity for the running. We do 10 miles. Then we break it down and we do six or maybe seven. Then then the week after we we work our way up to 11, then 14, then 17, and maybe 19, and then we bring it back down to 14. And then we go back up to 18 to 20 to 22 to 25 maybe. And then we bring it back down to maybe even 14 again just because there's in that type of cycle, say you were working all that, that would be an appropriate amount to cut back.
So that then the next week we're working into the 30s miles per week and such. And and that's just how you you cycle through it. So, it's it's fine. So, it's all good, >> right? >> Yeah, [clears throat] it Yeah, it was definitely less active. I'd say in a like over the two weeks, I'd say the first week I maybe got like 12 miles and the sec But then the second week was maybe like five.
>> Yeah. Okay. >> And then some elliptical. Yeah. >> Mhm. >> So, >> yeah. And that's fine. >> Yeah, it was definitely a break. >> Yeah. Yeah, definitely. Definitely a break. So, all right. Now, next up is what are we working on next? So, we're past the the new year here. So, where do we end up putting it on? Where do we go next? >> Yeah.
Well, my my next, you know, weight goal is I want to be under 200. So, you know, I'm I think a reasonable time frame would be if by March 1st I see a one on the scale, that would be >> that would be great. And then I think like what we talked about and what I want to do is get to 190. Um at least by the time I'm running a marathon. >> Yeah. >> Um if not, you know, a good bit sooner because I'm doing it in October.
>> And so I've decided I'm going to do the Columbus Marathon. >> Okay. >> I'm going to do that one. So in October >> because I just hear a lot of good things about that. I know this last year it like stormed the whole time. So, some some people didn't love the Columbus Marathon last year, but I've heard a lot of good things about it, so that's the one I'm going to do.
So, yeah, have some time, but yeah, my next goal is get under 200, >> right? Yeah. Okay. And so, we will see Friday. We'll see Friday where you're at there, right? >> And then on then we can go from there. after on how things go. So, it'll I think it'll be just it'll be all good. Definitely think it'll be fine for you.
So, all right. >> Yep. >> Now, let let's talk about the marathon prep. We cycled through what the uh different options were. We have Akran Columbus. Uh let me check here. Those different options that we had gone through to path that's going to be the flattest one >> obviously. And then we've got where did I send that to? Uh almost there.
There it is. All right. So, in order in Ohio, all marathons, we had the Great Lake Marathon, which was 100 ft of eleg elevation gain at on September 20th. They're all going to fall there. I The second one was Columbus, which would be a lot of fun. I've done that one. I shared the the medal, my medal.
We have the Air Force down which is >> uh a lot farther than Columbus by a little bit, right? >> But still it's it's >> it's good. I I'd rather spend time in Columbus and Dayton from the marathon. We had the toe path which is October 4th. That is flat as a it's not flat as a pancake. It's 600 feet of elevation which is interesting.
So there must be some little rollers there that that get going on. And then the Acran was over a thousand a thousand of feet elevation. And so uh and then uh Cincy is very hilly. So we got some Cincy is crazy. Yeah, we want to run that. Or Pittsburgh. Forget that. Not running a marathon there at all. Shoot. Not >> just do one in Colorado. Might as well.
>> Exactly. Exactly. That would be horrible. >> Uhhuh. [laughter] >> Up in Denver, right? And what was it? Why'd you select that one? Because we hadn't talked about it, so I just want to get it out. >> Well, I say select it. I actually haven't signed up for it yet, but that's probably number one on my list yet.
>> Yeah. >> Um >> I know registration open for it not too long ago, but just asking around some people in my run club, >> everybody heralds Columbus. They say Columbus and great and like I asked about Akran and people like the Akran one a lot. I just do hear that it's hilly >> coming out of the valley into West Akran is a climb.
That's my very first marathon. I got slapped in the face and then punched in the gut coming out. >> Oh, that was your first? >> Yeah. Yeah. I ran 20 I ran 19 miles and then it was six miles painful process to get back downtown. I was cramping up so bad that I had softballs in my hamstrings and calves. I I literally couldn't walk.
I was just standing there >> frozen because I couldn't move my legs until released. Yeah, it was literally the the muscles are just a tight ball. It was. >> How'd you How'd you finish? >> I would stand there, breathe heavy, try and rub my legs, and then slowly start swinging my legs off to the side until they operated again.
So I was I was like like the penguin or something waddling down trying to and then if I hold my toe my if I take my foot point it up and out and to the side and then I just run on my heel the outside my heel then I can move like a peg leg and then it relax and then I can use my leg again and then you could literally feel it starting to come on.
Now, my biggest issue was that I went out at 250 pace for the half and then finished at 310. I slowed down 20 minutes in the second half of that thing because I had >> gone out too fast and then I hit the hills and my body didn't like it. >> Had you ever had cramping like that in any other marathon? No. Just because that was your first >> That was my first one.
The very first experience. Holy moly, what is this? Oh my gosh. Was it because of the elevation, you think, or >> It was I just went out fast. >> Yeah. You just got ahead of yourself. >> Yeah. Yeah. I got ahead of myself. I was feeling amazing. I trained for nine months straight >> through the winter into the through the spring summer for this thing because I wanted to crush it.
And I I I did really well. I qualified for Boston, but it was very painful in the second half. And but my subsequent marathons were not. I was more trained. I had better fueling. I was obviously more conditioned, more used to the mileage and putting it in. And that made a big difference for the longevity of when I ran.
The 256 at Marine Corps was my fastest. And that one I went 23 miles before I slowed down. >> So that was a lot better than 19 to 20. and then a brick wall. I mean, I only slowed down less, maybe 30 seconds per mile for those last three, which was pretty good. It's like a 650 pace or something stupid for for a marathon.
Yeah. Uh but I I was telling you in our messages that Levi keeps poking at me. He's like, "Hey, you should you should do marathon with me." It's just like I don't know, man. >> When was your last running when your last one was? >> The last marathon I ran. I did one around 2012 or 13, something like that. I I did It was an unofficial mar.
It wasn't even a marathon. It was a >> It was a 100 mile race. It Yeah. Yeah. Yeah. >> Oh my gosh. It was a 100 mile race and everyone did chunks of it and I did the last two legs or no maybe maybe it was >> like a relay. >> Yeah, it was a relay. Maybe it's the 50 a 50 mile relay. Maybe that was what it was because it was only five lengths.
So it it would have been really challenging and I ended up doing the fourth and the fifth which equal a marathon. I just started and ran to the finish for my team. And that one was my definitely slow. I was not trained. I wasn't even I didn't realize I was going to run that far. I just someone needed a spot for the fourth leg and then the fifth one couldn't do it.
And I was like, "Well, I'll do it. I I ran marathons. Let's let's go." And so that's that's what we ended up doing. >> My gosh. Okay. So, you're going to run with him? Are you going to do it? Uh well I I if my body hangs on then yeah I ran five today and I've ran six a couple times and I need to run say 20 to 30 the majority of the year until then and then a couple longer runs.
So 10 15s couple 15s. I don't know if I'll run more than 15 just because I just honestly I don't want to. Maybe I'll get that'll that'll change when it's in the the the summertime something when it's nice and once a run bar. >> It sucks. Yeah. >> Yeah. Well, it's just you do it with people and then it's not it's it's reasonable >> to do that.
>> But yeah, that was a good those were good times. That's for sure. >> Okay. So with this, when do you want the marathon stuff to start taking precedence and and taking over for you in in terms of the training? >> Yeah. Again, I'm I'm so I'm not like totally sure what the the training is going to look like or how intense I need to be training right now.
Um or just how I like I'm I just feel like kind of blind on all of it now. I mean, I just think logically I'll be running a lot more whenever we get out of these winter months outside. So, I mean, I see that. So, for right now, really, my my plan is just I'm doing these run clubs whenever it's not snowing every Saturday.
That's eight miles. And then I'm trying to get an ext the week. So, I'm doing like 13 to 15 total a week right now. >> Um, >> which is fine. >> And all of us, we don't have to just run either. We can actually we can do elliptical, we can bicycle as well as part of some cross trainining in a sense. Okay. >> Yeah. >> So, we don't actually have to run every single mile or every single time thing we do. Yeah. Yeah.
>> Right. We we definitely want to run with the group in a sense. We want to run with other people that you acquire as friends from the running group. That'll happen. Hey, I need to pick up eight miles today. Anybody want to go? Or hey, on Tuesday, let's let's go run after work. Okay, cool.
We'll meet here at this trail head or something. And that then you off you go to do that. So you will want to focus on those things and then some of the other training you can just do literally elliptical or bicycle. Now just a quick so you understand cycling is a 2:1 times the amount of cycling for one time the amount of run an hour cycle two hours that's I picked this up from my tri in my triathlon days with my triathlon coach that's what it was so and that really helped us understand what you do while you're doing how you're doing and to get that fitness
level up and moving. >> Yeah. Wait, what's the how come double? >> Because think about the effort that you do when you're biking verse the effort and impact on your cardiovascular system when you're running. >> Yeah. >> How many times in a bike do you coast or do you just not pedal as hard? >> Right. Yeah. It's not as much. Yeah.
>> Right. So, there's that damper there, >> right? >> Yeah. But obviously like right now we don't want to be doing any heavy strength training or anything. >> No, actually now is a good time to do a lot more strength training because as we shift toward the summer, that's when running and and cardio conditioning is going to shift.
That will become more prioritized as we go. >> Okay, I guess that I guess that kind of makes sense. >> We lift heavy. This is our say off season for running and we strength train to build the body up and condition it. When you are in the spring, especially summertime, we'll be doing a lot more cardio and we'll shift that way.
You'll still do some workouts, one or two workouts a week, but the majority of your time will be with endurance training so that you're really fit, capable of doing the distance. Yeah. My gosh. I guess I'm just right now just wanting to get to that that 200 goal [laughter] really badly. That's my that's what's on my mind right now.
And >> of course, >> and I felt like doing the when I was doing the 100 days, I wasn't doing a ton of like heavy strength training um or anything like that. >> Yeah. And so, yeah, >> but I was I was still do I was like doing the mission brief workouts, but that would be the only >> some weeks that'd be the only strength training I'd be doing.
And that was like a full body workout. So, >> yeah. >> Yeah. I'm just trying to >> think through that and just make sure I'm cutting more than than building at this point, I Well, we want to do strength training and then we just make sure that we are just making sure we're staying a calorie deficit so that you lose weight.
That's it. >> How do you measure calories when you're strength training? you work out and you you push the weights and stuff and then that'll allow for you to burn calories, say on your say if you had a watch or something or we could just even run you through an online calculator or something like that and that'll give us a general number.
Usually it's about 300 to 500 calories for strength training and then but you burn more calories after the fact because of the breaking down of the muscle and the rebuilding of the muscle. Whereas take cardio you burn calories now and then you you stop burning calories as soon as you stop running.
In a sense, there might be a little bit of extra burn afterwards, but it just here it's just say the computer, you see the battery powering function and then you stop using it and straight back down and and flat lines. So that that's like cardio energy burn whereas muscle you won't get as high but afterwards you end up still burning a lot.
He'll burn it calories to build the muscle and all that. Yeah, because I guess that was kind of the tricky thing for me like when I was doing the 100 days is it was so easy to quantify and I'm good at quantifying because it was easy to quantify you know with my Run Keeper app and I'm on the elliptical for 60 minutes and I weigh that much and so it was like a clear number but it's like how do you quantify you know calories burned you know bench pressing you know x amount for x amount of reps and all that.
So that's why I just I think like naturally I just didn't do as much of it. Uh right for for that reason, right? All right. Let me see what a general calorie burn would be strength training. All right. All right. Calorie burn calculator, exercise, gym activities, weightlifting. We'll say we'll just say general 45 minutes at your body weight. All right.
For 45 minutes general, it shows uh you can really can't see that. It's too small. >> 117 calories >> for what? Say it again. >> 117 calories for 45 minutes of lifting weights. Now, if we move >> and that's so general, too, because like that doesn't take into account like how much you're lifting or how many reps and all that stuff.
>> This was 440. So, like 300, like I said, to 500 calories for Yeah. >> This is for 45 minutes. So, take it to an hour. It's all That's where you're at with that. Yeah, >> I thought I've tried to do it like in the Chronometer app. >> It's pretty good. Like I can put a few things in there. Um I think it like drills down like if I put exercise >> bench press actually doesn't squash.
not squat squash or yeah is like the cardio is so easy to quantify >> right >> so that's why I've just you know in a fat loss phase it's always done more of it but yeah that makes sense what you're saying though with like if we're going to be training in a few months more vigorously that we want to build more muscle now.
>> Yeah. Well, the the other thing is we [clears throat] can use more muscle now because you're in a less of a catabolic state. Run 30 miles a week instead of walking 10k a day. There's a difference in the impact that it's going to have on your body and inflammation and even desiring to work out, lift weights.
You'll be more tired. You'll have less time. I mean, you're single, so we just have you do double workouts most days of the week, >> right? >> Well, I wake up and I work out and then I go to work and then afterwards I run or work out and then I go to bed and have training. >> That can be some days, but there's there's worse things.
>> Yeah. Yep. In my 20s, I did so many two a days. Oh my gosh. Sometimes three a days. I was a maniac. I would just work out. It was my job, too. I literally worked in a gym as a personal trainer. It was easy access. So, if someone cancelled, I would just go into the locker room, then change, go work out, and then come back.
Or I'd get a cancel. I call my buddy up. Ryan was his name. He was a triathlete. Hey, Ryan, I'm open at 2 to 3:00. Are you open? What do you want to do? Do you want to run or bike or swim? We usually, if we had a short time like that, we'd run or swim because that would be a condensed time frame. Biking, we would usually bike 90 minutes or longer.
This guy was a lot better than me. Triathlon and running. The guy was fast. Yeah, I think he finished, if I remember, he finished at least 10 minutes faster in the Olympic distance. At least 10 to 15 minutes faster the times that I raced against him, which is in a at the end of the race or running. That's he was two miles ahead of me running.
That's how far ahead he got by the time we were done. >> So, he would do it under two hours and I would do it 210 something like that. I just think triath is just amazing. Yeah. >> Just doing, you know, it's just starting out on which I think is smart that it starts out swimming. >> Yeah. Yeah. Because you don't want anyone drowning from a lake.
>> I thought about because I was like talking to a buddy the other day and he's thinking about doing a triathlon and he was saying like I think it's run, bike, and then swim. I'm like there's no way that's right. Like there's no way because people would be drowning if they did. Yeah, they would.
They literally >> the swimming was Yeah. >> So, I'm like that's smart at that. And I didn't realize it's not it's not too far. Like the Fleming is like >> Yeah. It's Yeah. It's a quarter mile, it goes a half mile, then it goes to a mile as it goes up. And then uh shoot, I think I I never raced Iron Man, so give me a second.
Iron Man distances. >> Well, I don't need to worry about that. I need to swim first. >> 2.4 mile swim. There you go. And they just keep doubling. >> Dang. >> Is what happens. All right, here we go. A sprint is a 750 mi swim meter swim. So, that is about a half mile. A a 10k a a 20 sorry a a sprint is a 12 mile bike and a 5k run.
So half a mile then half mile swim 12 mile bike 5k run. That's not a lot. That's it's usually you do an hour, hour and a half. The Olympic I did was a mile run or a mile swim just under a mile swim, a 40k bike which is 25 miles give or take and a 10k run which is six. Then your halfiron man which I actually have a client training for in Julyish we've got a 1.9 kilometer.
So that is a mile and a half roughly and or mile 1.2 2 miles. Then we have 90k which is needed to be in me in math. All right, here we go. It's 56 miles bike and then a half mile marathon and then a full iron man is is 2.4 mile swim, 12 mile bike and a marathon. >> Yeah. >> How long does that take? That's uh awesome guys are going 15 hours or under.
>> Oh my gosh. >> The guys for a good half iron man you're at say fiveish hours or less. >> Half iron man in Olympic distance. If you're under two hours you're you're really good and you could do it under 230. My son Levi, he did it he did his first Olympic distance in 240. So, he's about 20 minutes slower than me and my best one or something like that.
And then the sprints are about an hour, hour and a half. >> I was going to ask you like do you think it's >> like there's some people in my run club that that do multiple marathons a year? >> Like do you like is that is that like unhealthy for the body to an extent? Do you think it is? Is it not? Hey, conditioning, your goals, how well you eat.
Uh, what else? We've got um, we have to pay attention to how your body's holding up to it. I've had some running friends that would do back-to-back marathons and they look like they were crippled when they were running to just like son swim coach is a lady that I ran with back when I was running.
So this was 2003 2004 she was in my run group. Connie is her name and she's a she was legit fast world record or US record fast going out to 50 100 mile distances and and then she she's got a little bit of now she's coaches she you can tell her her her hip is just not working as well as it once did. >> Yeah. >> Yeah. No, >> she still looks fit and healthy, but her leg is just just not as as good.
[laughter] >> Well, did I tell you about the lady the there's a lady in um in the club? She's 77 years old. >> Yeah. >> She's about to run her 100 180th marathon. >> It's incredible. She's not racing them, but she's just going on having a great time and enjoying the experience and all. >> Right. >> Well, this lady actually, she holds the world record for the fastest marathon.
>> Um, >> 60 years 60 years older. No, she's like, the real deal. >> Okay. Okay. That's awesome. >> And so, like when I first like started, like there was this girl I met in the run club. She's like, "This woman is like like you should Google her. Like you should like people like people like wait like in lines to talk to her around around.
" And I'm just kind of like I'm not like a running fanatic or anything like I didn't know >> I didn't know who she was, >> right? >> And u >> it was Yeah. And they were like giving me all these stats and they're like people study her and people study her like blood oxygen like all this stuff. >> That's awesome. >> Like the exercise science lab.
Okay. So, she >> Yeah. You just get conditioned. Your whole body is >> from high school. Leo Cormminick is his name. He I swear every time I looked on Instagram at his at his thing, he was running another marathon. He's as old as I am. What are you doing? And he ran under three hours. And he even within the last year he ran rim to rim to rim in Grand Canyon I believe.
Like something obnoxious. Crazy amount of of running >> and and he ran fast. >> He he has a mile his mile time was under five minutes which is insane. >> That is crazy. Yeah. At least at this juncture that's not what I'm going for. If I could just if I can do a marathon I think it would be >> have a good time. Yeah.
Yeah. It's a great love running. >> Yeah, that's really where you need to be at >> for sure. >> Yeah. >> All right. >> I like it, too. >> Strength training. We need to be at least three days a week. Is that something you can do? >> Sorry. Say it again. >> Three days a week. >> Strength training. Three days a week. >> Yeah. >> Okay.
If that's if that's a good strategy, I mean, if that's something I should switch to, I can do that. >> Yeah. Yeah. Yeah. Yeah. Definitely. Definitely. Uh, we can Do you want to do more of say the the mission brief type workouts where it's just full body and heart rate? >> I love those. >> Okay. >> I love those. >> All right, then I I will put together something for you.
I know exactly where to find some fun workouts that I have that you can go cycle through and just literally just do one after another after another. There's a guy I programmed for a couple years back and it's just I've got literally a year's worth of programming and I'll send you some twoeek chunks because I program for him every other week and so I'll send some chunks of exercises to you so that you >> Yeah, those are good.
>> So, and you can always go back through uh the other ones. I can send those to you as well. I I will I'll update the the Vanguard area with some at least one week one day workout to throw in there. So I'll I'll put those in too so that there it's there probably Saturday. I'll just load it on Saturday and you can just do it whatever day you want.
So >> cool. >> Yeah, that'd be helpful. That'd be great. >> Yeah. All right. [clears throat] So we'll we'll do three days a week of that. We'll do. How many How much running do you want to do a week? >> Right now I'm at 15. >> Okay. >> Um do you think I should do more or should I do >> is the 15? I think we'd fine.
If you wanted to do more, I probably stick you on an elliptical or something like that just to work cardiovascular conditioning and not necessarily running impact on your body. So that'll work. >> Gotcha. >> All right. >> And then no matter what, we should be getting 10K a day. >> Check that box. >> Absolutely. >> We will be.
>> Yeah. Excellent. So on my end, I will get you some workouts to do and then we'll see you step on a scale on Friday and then we can re-evaluate. I imagine you'll be back or close to where you were before you left. >> That would be >> Yeah, that would be great. I mean, that would be seven pounds in one week.
>> Yeah. There's a lot of muscle glycogen, a lot of water retention, fluff in a sense, inflammation, say from the sugar and just the excess in that as well. >> I it might come off or you'll maybe even at least drop hopefully four or five out of that just because of the the situation it was. Yeah, I'm I'm feeling like it'll be down.
>> I'm pretty confident of that. >> Yeah. Yeah. >> And that's my my my feeling I rely on that's been good for me. >> Uhhuh. I literally just look in the mirror and see what what do I see? What's going on? What do I what does this look like? So that I can evaluate what do I need to do today to make sure that I hit my goals or or not work too hard tomorrow.
I don't want to work too hard. So I won't to keep it in on track. All right. Excellent. Got >> what? Anything else we want to go over today? >> Nothing else. Nothing else right now. >> All right. Cool. We'll catch you uh in the messages every night and we'll see just more progress for you. >> All right. Yes, sir.
>> And then we'll get keep marching us down to that that goal. When would you like to see that goal attained? So what? 190ish. >> Okay. 19. So March 1st for 200. >> 200. Okay. >> Which I which I think is doable. >> Oh March 1 for 200. Yeah. I mean minus the fluff. What was the lowest you were before? Was it 203 or something? >> So, I was at 2048.
That's the lowest I've been in this in this whole thing. Yeah. >> All right. >> Yeah. I would say within four weeks, I think we should be there to be honest. >> Okay. >> Yeah. February. >> Yeah. I mean, I'm being conservative. >> Yeah. Yeah. Sure. Yeah. Yeah. >> I'm I'm before March 1st for sure, but I'm hoping mid midFebruary if >> Yeah. Yeah.
>> really locked in. So, >> I I think so, too, because you'll be locked in and focused, so we'll get at we'll make it happen. All right. >> Yep. >> Cool. >> And we'll catch you in messages, right? >> All right. Sounds good. >> All right. Thank you much. >> Thank you. Have a good night. >> Yep. Bye-bye. >> Bye. >> I hope you enjoyed today's live training episode.
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