Leanmaxxing is actually easy — Transcript

Full transcript

1. 0:00I'm going to be showing you exactly how
2. 0:01I eat over 3,000 calories every single
3. 0:03day and still stay lean year-round. So,
4. 0:06the first thing you need to understand
5. 0:08is that nutrition is nuanced. And you
6. 0:11need to think about is your nutrition
7. 0:13for health or is it for fitness? And if
8. 0:16it's for fitness, you're probably going
9. 0:18to be focusing on things like calories,
10. 0:20your macro split, and making sure every
11. 0:22single thing that you eat is high
12. 0:24protein. But, if you're focusing on
13. 0:26health, the three key areas you should
14. 0:29focus on is your digestion, the
15. 0:31nutrients in your food, and do you
16. 0:33actually enjoy the food that you're
17. 0:35eating. So, all of nutrition is
18. 0:37goal-dependent. If you're focusing on
19. 0:39things short term, probably the best
20. 0:41strategy actually is to count your
21. 0:43calories. You know, if you're just
22. 0:44trying to get lean for a few months, get
23. 0:46shredded for summer, counting calories
24. 0:48is probably the most reliable way to
25. 0:50actually get there. But, if you count
26. 0:52calories long term and you crush your
27. 0:54calories into the ground, you're most
28. 0:56likely going to feel terrible on a
29. 0:58longer time frame after more than, you
30. 1:00know, 3 months, 6 months. So, if your
31. 1:03goal is long-term sustaining a lean
32. 1:06physique, the main thing you should be
33. 1:07focusing on is instead of counting
34. 1:09calories, it's boosting your metabolism.
35. 1:11And you're doing Basically, what you're
36. 1:13doing here is you're upregulating your
37. 1:14energy production via the food that you
38. 1:17actually eat. And focusing health first
39. 1:20always works the best long term. So, the
40. 1:22first thing you have to understand is
41. 1:24metabolic adaptation. And basically,
42. 1:26this works as the amount of energy that
43. 1:28you consume, the calories that you
44. 1:30consume, which is your environment, your
45. 1:33body is going to regulate to that new
46. 1:35environment. So, when you do a cut and
47. 1:37you starve your body over a period of
48. 1:38time, let's say on 1,800 calories, what
49. 1:42happens is that 1,800 calories becomes
50. 1:45your new baseline because your body
51. 1:46downregulates energy output to match the
52. 1:49input so you don't die. And the opposite
53. 1:51is also true. When you consistently feed
54. 1:53the body with enough resources, enough
55. 1:55[snorts] food, it will signal abundance
56. 1:57and that energy expenditure will
57. 1:59actually increase. But, you can't take
58. 2:01this too far, obviously, and maybe most
59. 2:03of you have or you obviously know
60. 2:04someone that has. When you eat way too
61. 2:06much food too quickly, your body is just
62. 2:08going to store everything extra as fat.
63. 2:10And you can see this every time you go
64. 2:11to Walmart, people that have taken the
65. 2:13bulk too far. So, you don't want to do
66. 2:14that. You want to slowly increase your
67. 2:17energy and your calorie intake while
68. 2:19also increasing your energy usage. So,
69. 2:22you know, your daily movement, uh things
70. 2:24like sports. This is really good way to
71. 2:26actually have fun while getting like
72. 2:28cardio in. You don't need to do cardio
73. 2:29on a treadmill or anything like that.
74. 2:31And obviously your training. But, the
75. 2:32very important thing here is to check
76. 2:34your blood work for your personal
77. 2:36metabolic health so you can have
78. 2:38absolute clarity on the markers that
79. 2:40you're trying to fix. And in terms of
80. 2:41what food you should actually eat, this
81. 2:44is the general overview. This cheat
82. 2:46sheet I made to show guys at a glance
83. 2:48exactly what they should be eating, they
84. 2:50should be focusing on, and what things
85. 2:52to just generally avoid. If you follow
86. 2:54this sheet as a general rule of thumb
87. 2:57when you go out for restaurants, when
88. 2:58you cook food at home, you're going to
89. 3:00be 90% of the way there on nutrition,
90. 3:02and then you just need to use
91. 3:03discernment of what food do you actually
92. 3:05personally tolerate well in a digestion
93. 3:08standpoint. And remember, the goal with
94. 3:10nutrition is to provide sufficient
95. 3:12nutrients to the body while maximizing
96. 3:14your digestive health and your metabolic
97. 3:16health. So, now I'll quickly run you
98. 3:18through why you probably don't get
99. 3:19results or actually keep them long term.
100. 3:22There's these three criteria you need to
101. 3:23abide by is every single part of your
102. 3:26lifestyle, whether that's your
103. 3:26nutrition, your training, your movement,
104. 3:28whatever it is, it needs to pass these
105. 3:30three things, which is does it actually
106. 3:31progress you towards your goal? Is it
107. 3:33good for your overall health? And do you
108. 3:35actually enjoy the process? And I have a
109. 3:37couple of examples here is on one side
110. 3:40of things, we have tracking calories.
111. 3:42And for progress, you know,
112. 3:45this could work. You know, your physique
113. 3:47would improve monthly, but it doesn't
114. 3:49actually pass the other two criteria of
115. 3:51health. It's typically when you track
116. 3:52your calories, like I said earlier, then
117. 3:54your metabolism adapts, and then you're
118. 3:56you're basically stuck at this baseline
119. 3:58of 1,800 calories. And if you eat
120. 4:00anything more than that, your body's
121. 4:01going to put on fat. If you eat anything
122. 4:03less, you're going to be severely
123. 4:04undernourished. And you're just stuck in
124. 4:06this limbo of always feeling horrible
125. 4:08trying to maintain this lean physique.
126. 4:10So, you're going to have low energy.
127. 4:11Your testosterone is going to drop down.
128. 4:13It's just not going to be enjoyable from
129. 4:14an energy production standpoint. And
130. 4:16that goes to the next one is enjoyment,
131. 4:18you know? No one really enjoys that
132. 4:20period of a cut. And they typically just
133. 4:22have to grind it out for that entire
134. 4:24time. Well, the other way you can do it
135. 4:26is max out your metabolism. You still
136. 4:28get the same progress or it's even
137. 4:29better cuz you can do it for longer.
138. 4:31Your physique will still improve
139. 4:32monthly. On the health side of things,
140. 4:34you're actually going to feel better
141. 4:35every single day rather than feeling
142. 4:37worse the deeper that you go into a cut.
143. 4:39And obviously, you're going to enjoy
144. 4:41that process much more cuz you actually
145. 4:42feel great. You can go out to
146. 4:44restaurants. You're going to enjoy
147. 4:45things that you typically People
148. 4:47typically associate that they have to
149. 4:48give up when they're trying to get lean.
150. 4:50And these two different strategies is
151. 4:53really the difference between making
152. 4:54progress long-term or completely falling
153. 4:57off the wagon. And so many guys are fed
154. 5:00this tracking calories as the only way
155. 5:02to get lean and stay lean, you know, for
156. 5:05their health. It's because the people
157. 5:06telling them that are only focusing on
158. 5:08things through a fitness lens rather
159. 5:10than a health lens. So, if the only
160. 5:12output is to get lean, then tracking
161. 5:15calories is good. If the If the goal is
162. 5:17to get lean but also feel amazing and
163. 5:19have great health,
164. 5:20tracking calories typically isn't really
165. 5:22the best option for 99% of guys. And
166. 5:24this is why most guys fall off is
167. 5:26because they don't fulfill that health
168. 5:28or that enjoyment criteria with the
169. 5:30nutrition, with the training, with the
170. 5:31movement, with everything that they do
171. 5:33during their day and their general
172. 5:35lifestyle. So, everything in your
173. 5:37lifestyle needs to fulfill these three
174. 5:39things. So, now I'll walk you through
175. 5:40basically the optimal nutrition routine
176. 5:42for myself. Obviously, for you, it might
177. 5:45be something slightly different
178. 5:46depending on your blood work and
179. 5:47depending on your markers, what you
180. 5:49actually need to address. So, typically
181. 5:50what I do is I have high carbs around my
182. 5:53training sessions, whether that's
183. 5:54boxing, whether that's at the gym, or,
184. 5:57you know, going for a hike, or whatever
185. 5:58it actually is. I try to have around 70%
186. 6:01of my carbohydrates around that training
187. 6:03window. So, 2 hours before to 2 hours
188. 6:06after training, around that time, that's
189. 6:07when I have most of my carbs. I'll have
190. 6:09whole foods,
191. 6:10you know, probably 95% of the time. As a
192. 6:13general
193. 6:14general goal, you should aim for at
194. 6:15least 90% of the time. As all of your
195. 6:18nutrition should come from whole food
196. 6:20sources. Most guys should aim to have at
197. 6:22least 12 oysters a week. Oysters are
198. 6:24extremely high in zinc and they're going
199. 6:25to pump up your testosterone very
200. 6:27easily. You don't have to take a
201. 6:28supplement or anything like that. You
202. 6:30can literally just eat some fresh
203. 6:31oysters. You want to be eating red meat
204. 6:32every single day. This is the same thing
205. 6:34I do. I try to have eggs every day. This
206. 6:37is supposed to be 8 to 10 eggs, not 8 to
207. 6:3910 hours of eating eggs. Around 8 to 10
208. 6:41eggs a day. Eggs are extremely nutrient
209. 6:44dense. Again, our whole goal for
210. 6:45nutrition is does it digest well? Is it
211. 6:47nutrient dense? And is it great for our
212. 6:49metabolism? And all these foods so far
213. 6:51are fulfilling all those criteria. I try
214. 6:53to have wild salmon at least three times
215. 6:55a week to try to balance my omega-3 to
216. 6:57omega-6 ratio so I can lower overall
217. 6:59inflammation and oxidation in the body.
218. 7:01I have at least 1 L of coconut water
219. 7:03every single day. Coconut water is
220. 7:05extremely high in potassium and
221. 7:07potassium is a great electrolyte for
222. 7:09getting water out of your cells so you
223. 7:12lose that like puffy water retention
224. 7:14look. And then I aim to have around 100
225. 7:16to 200 g of organ meats every single
226. 7:18week. But the key thing here, which is
227. 7:20what differentiates what I do versus
228. 7:23what a lot of other guys do or maybe,
229. 7:25you know, a nutrition plan that you'd
230. 7:27get, is I enjoy every single meal that I
231. 7:30eat. There's no such thing as bad foods
232. 7:32apparently. There's just bad
233. 7:34ingredients. So, you know, by enjoying
234. 7:36every single meal, you know, maybe you
235. 7:38like burgers. So, you can you don't have
236. 7:40to go to McDonald's or or Five Guys or
237. 7:42whatever. You can make burgers at home
238. 7:43that will taste far better and they're
239. 7:45actually good for you. They're going to
240. 7:46be good for your digestion, high in
241. 7:48nutrients, and you're going to actually
242. 7:50enjoy it. So, you want to enjoy every
243. 7:52single meal that you do eat. And this
244. 7:54includes going to restaurants. You know,
245. 7:55obviously don't go to the chain massive
246. 7:58restaurant that just serves slop all
247. 8:00day. Go to a nice, you know, little
248. 8:02Italian family restaurant, something
249. 8:04like that. And you can get high-quality
250. 8:06food. Whenever a restaurant is using
251. 8:08high quality ingredients,
252. 8:09chances are you're going to be pretty
253. 8:10good. And another thing is so many guys
254. 8:13miss out on things like Christmas
255. 8:14dinners, food at a wedding, birthday
256. 8:16parties, things like that, because they
257. 8:18think they have to sacrifice all of
258. 8:20these social gatherings to be lean. And
259. 8:22that is true when they go the tracking
260. 8:25calories route because it's almost
261. 8:26impossible to track calories at a
262. 8:27wedding or at a birthday party unless
263. 8:29you bring your own Tupperware container
264. 8:31of slop, right? Instead, if you focus on
265. 8:33enjoying your food, eating great food,
266. 8:35high quality you know, high quality
267. 8:37ingredients, you can metabolism max, you
268. 8:39can enjoy the whole process, and still
269. 8:40stay leaner than the guy tracking
270. 8:42calories in 5 years time. And a little
271. 8:43bit of extra sauce here is always make
272. 8:45your favorite meals. Like I was talking
273. 8:47about with the burgers earlier, if you
274. 8:48really like burgers, make burgers. If
275. 8:50you really like, you know, steak, just
276. 8:53eat steak every day. Whatever your
277. 8:54favorite things are, find a way to make
278. 8:57them out of whole foods. It's going to
279. 8:58be very simple. And then make sure the
280. 9:00ingredient quality is very high. And
281. 9:02that goes into the next part, which is
282. 9:03always prioritize ingredient quality.
283. 9:05The actual nutrients that you get from
284. 9:07a, you know, cage-raised hen egg versus
285. 9:11a pasture-raised hen egg is very
286. 9:13different. Same with milk, you know, raw
287. 9:15milk versus conventional milk, there's a
288. 9:17huge nutrient quality difference in the
289. 9:19two and quantity. So, you want to make
290. 9:21sure if you can afford it to really try
291. 9:24prioritize nutrient quality. And I
292. 9:26guarantee this is one of the best ROI
293. 9:30life improvements you can do is eating
294. 9:32high quality food rather than skimping
295. 9:34out on your, you know, on your diet and
296. 9:36then try to make everything up in
297. 9:37supplements. It's actually cheaper to
298. 9:39buy high quality foods and not take any
299. 9:41supplements, and you're going to get
300. 9:43better results as well. And another
301. 9:44thing you want to try keep in mind is
302. 9:46balancing your omega-6 to three ratio. I
303. 9:49sort of talked about this a little
304. 9:50earlier, that's why I eat wild salmon,
305. 9:52is most guys oxidizing like crazy and
306. 9:55they have crazy inflammation because the
307. 9:57average guy in America his omega-6 to
308. 9:59three ratio is 16 to one, and it should
309. 10:02be one to one. And this causes massive
310. 10:05oxidation, massive inflammation
311. 10:06systemically in the whole body. So, you
312. 10:08want to obviously decrease your omega-6
313. 10:10as much as possible. So, this is things
314. 10:12like your seed oils, and you want to
315. 10:14increase your natural omega-3s. So, you
316. 10:16don't want to take a crappy omega-3
317. 10:18supplement, which is oxidized. It's just
318. 10:20going to make this problem worse. You
319. 10:21want to get wild salmon. You want to get
320. 10:23fatty fish, places that you can actually
321. 10:25get high amounts of omega-3s, and you
322. 10:27want to have it pretty regularly
323. 10:29throughout your week. And if you feel
324. 10:30like this helped you out, but you don't
325. 10:32know exactly how to structure everything
326. 10:34specifically for you, you don't know how
327. 10:35to read your blood work or anything like
328. 10:37that, I do offer one-to-one coaching.
329. 10:40Basically, with the one-to-one coaching,
330. 10:42I guarantee you'll get to the best
331. 10:43physique you've ever had in your life,
332. 10:45the best health you've ever had, and
333. 10:46you'll maintain it completely on your
334. 10:48own without my help when we finish
335. 10:49together, or I'll give you a full
336. 10:50refund, and I'll work with you for free
337. 10:52until we get there. And the first link
338. 10:54to apply to that is in the bio below
339. 10:57this video. So, if you're 100% serious
340. 10:59about getting results with your
341. 11:01physique, with your health, with your
342. 11:02energy levels, with your metabolic
343. 11:04health, and feeling better, getting your
344. 11:06testosterone high, this is guaranteed
345. 11:07way to do it. But, this is only for guys
346. 11:09that are 100% serious about making
347. 11:11changes and actually sticking to it.