By the way, somebody comment in the last video we were singing Just Another Manic Monday and apparently we didn't get the the artist correct. Just oh, that I I bet you I said it was Carly Simon, but I was off. Yeah, I forget what they said it was. Incorrect. I was thinking of a different song. Yeah. Yeah, yeah, that's what they said. OK, they comment so. Thanks for that.
Yeah, people are listening to our singing man, what's what's a good song that we can we can sing as like just the intro. It's just a standard song, the. Wheels on the bus Good, no? Yeah, I don't know about that one. How's your experiment going? Experiment's going good. It I guess technically may be over. So Nick and I and I guess Mike Muscle may have been doing it
too. But we've already gathered a bunch of data and we all may be kind of calling it now two weeks in and the original study was done on A5 week basis. But everything that we were looking to solve and figure out, we've kind of gathered the data from already. So we're probably going to call it and then we'll record a podcast going over the all the results. But I got blood work before I started and then this past month
yesterday. So I'll have two weeks without deviation at the four to one, 4000 plus calories, 9% of calories coming from protein. And I'll have the blood work back probably tomorrow. Sweet. So I'll be able to do a deep dive. I'll do a deep dive on this podcast, kind of going into all the findings. But it's been interesting. However, today I'm excited to eat some protein. Do you feel like it was conclusive after only two weeks? You figured out what you were set out to figure out.
Yeah, I wouldn't recommend doing this as a long term approach to anything unless you're needing to use therapeutic ketogenic dieting for like cancer or something like that. But from like a bodybuilding standpoint for you and I, I think it would be good. I wrote about this in my 7th SET Sunday newsletter. But like if you're in a building phase and like in phase seven of my protocol, for instance, your protein's up higher, oftentimes at a one to one ratio, your
calories are up higher. And if you get too aggressive with the protein, you'll start putting on unnecessary body fat, as I've disclosed before. But I think if you do this, so for instance, let's say my maintenance intake is 3000 calories. Throughout this experiment, I've been at 4000, so 1000 above baseline. If I'm in a building phase and wanted to, you know, if I was hitting a plateau or putting on unnecessary body fat or just, you know, feeling a little taxed from that higher intake.
What I could do is on a, you know, 6 to 8 week basis, have a scheduled deload. On a six to eight week basis, I could have a week or a week and 1/2 at the four to one or an extended fast because I think extended fasting has a place in a building phase. So you're giving your digestive system a breather. But I think from a metabolic standpoint, if I'm baseline at 3000 and in a building phase,
I'm at like 3500 for instance. So a reasonable surplus if I wanted to have a week at 3500 at the 4:00 to 1:00, that would or maybe even higher, maybe 4000 calories at that 4 to 1. So same calories or higher. But at that ratio, it would effectively increase my metabolic rate without resulting in adverse body fat tissue gain. And it would also give my digestive system a break from the higher protein.
And then when I go back to a standard building phase macro split, I feel like it would my body would respond favorably and I would just be providing that stimulus that keeps my body adapting in the direction I want it to. In your context, you know, you've got a very long prep. I mean, if you compete in November, your prep's going to be like almost a year. Like it's crazy long. And if you're gradually dropping calories that whole time, I mean
you started prep when? It was the first or second week of January. Yeah. So your calories are already down sub 2000, so pretty low and you've got a long ways to go. And we're going to start doing refeeds for you this week, be the first refeed week with your show being in three weeks, your first show. But still, if we've got several more months to go, we're running
out of caloric runway. But if we had an intervention where at some point in that long prep, we have a week or two at, you know, double the calories, maybe not double, maybe like an additional 500 to 1000 calories. And your body did not put on excess body fat, but it did ramp up your metabolic rate. Then when we go back to that lower calorie intake, your body's going to bust through any plateaus and it's going to make the whole thing more sustainable for you.
I'm down so. Yeah, I feel like, I feel like you're in a unique position because if I was, if you were doing all this yourself and you're like, all right, I'm hungry. I'm tired and depleted. Let me eat an extra 1000 calories. I mean, it'd be really easy to justify that in your mind because you're hungry. So it's kind of cool that I'm able to step back from it because I'm not experiencing your hunger and I could be OK. Let me just look at the data. Let me be super objective with this.
What's the best thing for Greg? And I think this would be a viable option. So you wouldn't want to do this if you have a relatively short prep. But if you're doing like a 30 plus week prep like you and I have done, then I could see this being a great way to like lengthen that prep time in a sustainable fashion. Yeah, this would be cool to see how how it comes comes out. Yeah, so we'll do this with you if you're down after this first show. So this will be our first peak
week. Try a refeed and we bumped you. I was pretty conservative with your reef. I think I've got you at what, 2120? Two 100 calories. Or something like that. Yeah, I think so. So not a significant surplus, but those will get higher with each week we go until we hit your actual peak week and then you'll do your show and then the following week after your show, that's when we can experiment with this protocol at the 4:00 to 1:00 and then do that for
probably 1, maybe 1 1/2 weeks. I think what I've experienced is I was super hungry the first week doing this. I mean I was eating 4000 calories so double your intake more than double your intake. And I was complaining about being hungry too. Felt bad about it 'cause. You're, you know, I'll show you hunger. Yeah, but I was hungry because there was so little food volume at this 4 to one with so much fat. But what I've noticed literally in the past four days, my hunger
is gone. My calories haven't changed, my hunger is gone. So to me, that means my metabolism has acclimated to this higher intake and kind of stabilized. So I believe if I was to keep going, I would start seeing an increase in body weight and fat going forward, but I haven't experienced that yet. So I don't think you would want to do it for longer than two weeks as an intervention, especially in the context of a
prep. But for you, we can try it for that week after your show, your first show, ramp your metabolic rate back, then drop back down to higher than you are now. But not, you know, as I mean, not crazy high. I mean, you're at on a baseline. Was it 1718 hundred? Yeah, 1790. 17701780. So what we do is those will keep dropping. Your refeed will go into effect this week. So your average for the week is a little bit higher with that refeed and that'll continue to
be the case until your show. And they will probably bump your week after show at the four to one up to about probably not 3000 calories, probably like 2500 and then from there drop to 2000 calories instead of 1700. So you'll have more runway now with this intervention. Sweet. It'll be fun to try. Yeah, I'm excited to see how that data all piles. Up and I feel pretty good about it, like I feel like I'm really in tune with my body.
So me doing it for two weeks to figure things out, I feel very confident I can apply this to your prep and it won't derail us or set us back at all. I think it'll only help things. Yeah, this will be a whole new tool. Yeah. So I'm excited about that. What else is new? Not much. Not much we need to get. I want to get updated lab panels for you. After, after show #1 because we just got them in. Oh, it's a few weeks ago. A couple weeks ago. Yeah, we.
Did dexas too. Yeah, we could probably do them. We could do blood work for you after a week after your first show, because then we'll have none. A week at the four to one. Sure, get blood work then. I've gotten some of the results back from the lab test yesterday, which is crazy man. Doing it that way through that third party company is the way to go man.
I scheduled my appointment at 10:00 in the morning, walked in, got all my labs drawn, was out within 10 minutes of walking in the door, and then I'm already getting half the results back within 20. 4 hours. It is super slick. You go to the little lobby and you enter in your stuff on the kiosk and they pop out, call your name and you're. Yeah, I can't imagine like going to a doctor for lab panels like that. Just seems like a massive headache. Insurances now you.
Used to go to a physician back home. It was just my primary care doctor just for my yearly checkup. I should probably start doing that again. I haven't had any need to but but you go there and you just. Get a checkup you've already tested for. Right. And then you go there and they say, OK, well, your appointment's at 9. You go there and you sit there for 30 minutes waiting to get called in and they rush you through a 2 minute conversation. It's, you know, worthless.
No bueno. So yeah, we can get your lab panels. And I've already gotten again, seven of the results back. And it's weird because my lipid markers didn't get, they didn't like change and I'm eating 400 grams of fat a day. Interesting. My sex hormone binding globulin went up like 20 points though. OK, So the only thing that I can think of, I can do some more research, but I think that with the higher fat, the sex hormone binding globin is just sticking around longer and that's why
it's measuring higher it's. Just showing up. Yeah, that'd be my only assumption, but yeah, I'm excited to get all the lab panels back and do a deep dive on them. It'll be interesting. Are you going to do another DEXA coming up? I don't need to do another dex as frequently as you because I'm not in prep right now. I mean my composition is not changing as. Much, but you hop on the in body
pretty regularly, right? Yeah, I do the in body and then I've got that withing scale at home and then I think Hume is actually going to send me a scale, so I'll have 3 bioelectrical impedance scales that I can, you know, see how they compare. So yeah, you're like. A mad scientist with data. Mad sciences for sure. I smell bacon, somebody. I do smell bacon, I just got it with food. Man, that's making me hungry.
Crystal, Crystal's sisters in town, because we're about to have this baby and she made rotisserie chicken last night for them, and then she cooked up a bunch of bacon with Brussels sprouts and that cast iron skillet. It looked pretty good, man. It looked really good. Super good. But I haven't had that much protein in a long time, so I got a hankering for some chicken. Yeah, soon. Some chicken wings. Chicken wings begin. We got to work at it today.
That went good. You're super tired today though. I'm tired, Moody, a little irritable. Irritable. My body temp is all over the place. Yesterday I was outside in our parking lot here wearing a hoodie with a hood up drinking a cup of coffee and it was 92° outside. Yeah, I remember when I was working on a Gold's Gym in Washington, doing a prep there before I'd work out, I would have all my gear, all my clothes on, like 2 hoodies.
I would make cup of coffee and then I would go sit in their sauna for like 10 minutes before I'd even be able to go work out. Yeah, it's kind of crazy, but I've been running a little bit, doing like a every day that we've been lifting here, I've gone for a run. A little mile or so. Yeah, I think the Dollar General back is like 1.3 miles and I'm averaging like a 8 1/2 and it pays for something. Trying to get my feet ready for that 50 mile March. Yeah. When is that?
That's coming up pretty soon. August. That's right, August. And The thing is, in the years prior, I've always like every single day I would walk like 7-8, ten miles kind of conditioning my feet forward. But with us having a baby any moment now, it's like, when am I going to be able to justify leaving Crystal for? 3 or 4. Hours while I go walk every single day and like it's just I don't see it happening.
So my feet are probably going to be miserable during the March, but if I can at least run on them a little bit I can hopefully hedge against some of them. But they changed the route this year too, so it's all in my I thought. You were saying it, is it a little bit more private? Off the highway, it's like a legit walking trail. It's like all, not all, but a lot of it's limestone. So it should be easier on my
feet. So I'm hopeful that not putting in as much miles as prep work is going to be totally cool. Yeah. Well, there's people, I mean, everyone has to prep to some extent, right? You have to kind of meet some guidelines and yeah. There's like a qualifier March and I already did that. It was like a 20 mile ruck for time and I did that. This is the first year I've had to qualify because I've done it for five years now. This will be my fifth year, I guess. Yeah, that'll be good.
It'll be cool to see Jamie and Ben and Joe and Jonathan because they're all prep doing our show and they're all dieting down too, so it'll be cool to see how they're holding up in that stage of the journey. Getting close man 14 weeks down for my show. Yep, that's going to be awesome. Yeah, it'll be here. For you and some of the guys are girls. Guys and girls are doing shows a couple weeks prior right from here anyways. Yeah, Ralph is. Ellen's doing my show.
Oh, I thought she was. Going to do 1 prior to. Also, Ellen Ellen's first show will be my show. So Ralph is doing yeah, Ralph will do it. And then Joe will do that same show too, so. Joe Davis. OK. Yeah, yeah. So if you're here for that, that would be great, 'cause I'm speaking at a conference that weekend, so I'll miss Ralph's first show, which I hate. Well, there's an OCB show in Minneapolis that weekend, the 13th of September, which is 2 weeks prior to your show.
And I thought about doing that one. I'm, it's still kind of up in the air, but I'd have to take several days off from work here, the drive back up to Minneapolis and then the expenses like they add up. You know, you got hotel, you have tanning, you have registration, you have federation fees, you have photography packages, travel, all that kind of stuff. So I'm thinking maybe I would just go spectate Ralph and Joe cuz that's local here. I can just drive to that for the
day. Yeah, it's in hot spring, so it's like a couple hours and 1/2 hours away. So I might just do that and then just really, really, really focus on your show and not worry about trying to dial in a peak week two weeks prior. Yeah, I feel like if you're doing because James with AI, he's going to be, he's competing in several shows this year and he was like, man, should I do this one? Should I not do this one? I'm like, if you got a two week break in between, you can make
it work. But if you're doing like 1:00 every single week, that's hard because then like you're changing your training intensity the week of peak week. And if you have multiple peak weeks consecutively, like you're not really getting any intense training in and then you're going to be at risk of losing links. Well, you want that stimulus too, if you want a little bit of intensity. For sure for. Sure. So we will see.
We will see. By the way, you still got a lot of shows lined up. A lot of shows. We got a shipping container. Yeah, it's a parking lot. Yeah. So I feel like we're moving up in the road and we got a shipping container. That means we're preppers, right? Every preppers got a shipping. Container. We're going to fill it with bricks. Thousands of bricks. That's just one big. Brick 1. Brick, Brick. They wouldn't, they would not last if we put them in there.
Yeah, not for like 10 minutes, but I'm excited about that because we're getting all of the packaging supplies that we don't use on a regular basis, moving all those to the shipping container, freeing up a lot of floor space here in the building. So we can just get organized, you know, have room to grow further and be more efficient in our workflow. Well, we have a ton of ingredients. We are not slacking on ingredients right now. Yeah, we just got in 900
kilograms. 900 kilograms. Protein. For Primal Fudge. Primal Fudge, It's going to be the biggest restock of Primal Fudge we've ever. Actually, it's a double batch. It's literally twice as much as we've ever made. But it's not happening this month in June. So don't hold your breath, listeners. That's going to be happening soon. Yes, we had. Probably safe to say it's not happening in August either. Probably safe to say that. So you do the math on that one.
Yeah, I'm excited about that. And it's super hot right now, especially in Arkansas. It's like the bricks are for sure melting in the packages depending on where they're shipping to. But if any of you are listening, we're in the process of transitioning all of our flavors over to that heavier packaging, and that should totally mitigate against risk of it leaking through. So if you get them and they're melted, just throw them in the fridge. You're good to go.
We've got a few PB cup, toasted almond and mocha in the old packaging still, but those are almost depleted and then we have the new film, so everything's going to be thicker packaging pretty much go forward. That thicker packaging too, we have to to slow down our wrapping process so that it has time to heat seal. Because of the thickness, if we ran it through at our standard rate, it wasn't sealing quite the right way. So. And somebody was emailed and said hey why don't y'all send
cold packs anymore? The thing is, like the cold packs, those are super expensive and we didn't charge more for them and. And they were still melting. Yeah, half the time they were still melting. So it's like, doesn't really make sense for us to spend money on coal packs if they're still melting when they get there and leaking. Let's just spend twice as much on the film that we're using. So the film that we're using is literally twice as thick and significantly more secure.
And that way there's just no risk of it leaking through. And half the problem is once they leave our facility, we have no control. Yeah, and we send them out. They're they're frozen when we send them out. And as soon as they leave our hands, they might end up sitting in a post office or a UPS truck or, you know, and who knows how ungodly hot those UPS trucks get. Probably about that shipping container.
Probably. I mean, they're 100, 25130° probably or hotter and cold packs don't do anything in that environment. So but a brick that's been refrigerated and then eaten. It's pretty freaking good. It is those tallow ones. I honestly prefer the tallow. Ones, they are so good out of the refrigerator 'cause they're not any, they're not hard bite. They're not too hard to bite. The cacao I definitely prefer at room temp, but like the tallow ones I prefer fresh out the fridge.
I've got a chunk of cake pop in the fridge for me today. So, so you're having what? What are your meals right now? I actually just made kind of like these little breakfast bowls. Let me just pull up my good old chronometer here. I did some scrambled eggs and some pork sausage, bacon, chicken sausages, grass fed 93.7
beef, butter and some salt. And I'm going to sprinkle a little bit of hot sauce, sprinkle in a little bit of that pickle de Gallo and a quarter of a Belle's brownie and a quarter of a carnivore cake pop. Nice. There's a little market that just opened up. They're open in like the summer months. Is that the one on the corner here? Not not Apple Town. OK, there's one like when you're
going towards my house, Lincoln Cane Hill Rd. area, there is a, there's like a little boutique market and they do all their growing and everything right there on the same site. But they make this salsa that's really good. Crystal just bought some, but they're only open on like Fridays and Saturday morning I think. But their salsa is real. I like a good salsa. Yeah, I'm pretty particular on my salsa, so it's it's good. So I'd recommend that stuff because it's local.
So you're supporting local community? And you know, it's going to be probably clean ingredients. I'm not going to add sugar and seed oils. Yeah, for sure. How's everything? Personal life with the Prep. Stressful. Stressful. Sleep is a little bit wonky. Relationship status is a little bit wonky. A little wonky. Yep, just overall stress. I mean, when you get that far into a deficit for that long of a time frame, it messes with your mind. Do you think? Emotional.
Stressful, you know, mental. This is where the mental. Aspect really kicks in 100%. The sleep is definitely impacted because of the prep. Do you think the relationship is impacted because of the prep? It may have been a little bit, but we had a pretty decent heart to heart, deep conversation about a whole lot of things and kind of just decided that it was better that we went two different directions at this time of no, no remorse, no hateful thoughts, no dislike, no
bad feelings. But it doesn't help, especially when you're in a prep. When you're depleted, you're kind of a little bit oranges by default. Fuse is shorter. Fuse is a little bit shorter unintentionally, but part of the game I guess. Part of the mentality of it. It is hard on relationships. Like Crystal's a freaking Angel, man. Like, I don't know, like the stuff I put her through when I'm
in prep. I was really good this last go round, but even with me being really good, like I was sleeping in a different bed for like the last three or four months of prep. And like we were just travelling non-stop and she was prepping all my meals. And like, I'd go to a gym and spend two or three hours in the gym working out, doing cardio, posing while on the road while she's wrangling Rigel in a vehicle for three hours, you know, like. What a, what a saviour.
Yeah, I got it. You got to have good people in your corner that are supportive of what you're doing because I mean, it is a selfish sport in that regard. Like it's you're doing a lot of things and it's not really easy for anybody that's in your inner circle. So like if they're not on the same page as it could be taxing. It's very time consuming. Yeah, you know, you're obsessed with measuring all your food. You're obsessed with grocery shopping, meal prepping. The timing of everything.
The timing of everything you gotta dial in your posing, your cardio, there's a lot to it. It's not just you can't just wing it, especially as you get closer and closer and closer and the details are more and more relevant. Are you at the stage now where you're like mentally running through all of the things you have to do in a day and trying to do it as efficiently as possible so that you're not depleting any more energy than is necessary? I'm a post it note, a post it note guy.
Yeah, so I will, I will literally hash out or put it in my phone and just say, OK, here's what I have to do today. Here's the order of events. Here's kind of the priority. And I typically line them up in the order that they have to occur. So even as even there's just the stupid stuff, it helps to kind of get it out of my mind and organize it if I get it out of the mishmash that's in my brain and put it out on either on paper or into like a calendar
appointment or A to do list. So like, walk the dogs, you know, take a shower, head to the gym, eat my meal, blah blah blah, you know, and just hash it out so that I don't have to think about it when time comes. I'd say man is as taxing as that is, it's kind of liberating to just feel so freaking dialed because like when you are not in a prep, it's easy to just kind
of like flail about. And I think, you know, I'm so rigid in just my day-to-day with the business stuff that I pretty much live in prep monk mode at all times. Even when I'm not in prep, I'll have a little bit more flexibility for sure, but I'm still like, you know, training every day, running every day. Like I'm just very regimented in
my day-to-day actions. But like before I got that way, like year long, I would just yearn to be back in the prep because I felt so much more efficient with my life. Like everything, it just had a place, had a purpose. There was a goal that was defined and every single day I was chipping away towards it in some form or fashion. Had routines. Yeah, routines.
You just knew what was next. Because if you don't have that, then it's like your your mind is filled with all this, you know, emptiness of like, what do I want to do now? I'm bored. What should I do now? Maybe I should do here, there. It's just like unproductive, you know, inefficient hate, inefficiencies. Yep, totally agreed. So no bueno make. Use of all the time. All the time, all the time.
What else is new, brother? I know I can't like today after this podcast, Crystal's coming in and we're going to record a podcast with her on 3rd trimester because today is her technical due date. Oh yeah. I don't know if I should have said that on air, but it is. Well, this will air. On Friday after today, so yeah. There might be a baby, there might be a baby on board. There may be a. Sticker on your truck? After today, who knows? I never got the baby on board
stickers. We'll get you 1. We'll get me one. OK, Bricks on board. Yeah, baby embrace. But yeah, I'm excited about that. That'd be good. I'm excited to see Rigel's interactions with the baby. Is he excited? He's super. Excited, but like he thinks. He doesn't know, really. He won't know until he. Yeah, I mean, he's like, I'm going to play with it. I'm going to read him books. I'm going to share my toys. I'm like, that all sounds great,
buddy. But like, this baby is going to be, you know, a lump of flesh, you know, cuddled up in a. It's not going to be your own it for a while, mowing the lawn with you quite yet. Yeah, not quite yet, but close. It'll be good. It'll be good. The crew is doing pretty solid with their prep. I feel absolutely. Ralph's looking dialed in.
Ralph. Like when we're going through our poses like we just got done doing before recording this, Like Ralph definitely his physique, but I feel like if we brought his legs up, he would be a pretty competitive and classic, too. Oh. Yeah, for sure. But his? Zipper leg developments just lacking. He's just got like that that farmer build, you know, like just hard, actual honest work, you know, like you just, you just naturally muscular because you just been throwing bales and
stuff, you know. I've honestly been amazed at how open and receptive he's been at 62 years old to be like, you think I could do a show? And then he's just like, I'm going to do it. And then he just grabs it and goes for it. It's pretty sweet. I wish more people would be like that. Not necessarily for competing or doing shows or even like physical fitness, but he's so receptive. He's so. I mean, how many like older guys, you know, they're like stuck in their ways.
Oh, that's stupid. I'm not going to do that. Like I got no desire to prove anything or get up on stage and be judged in posing trunks. It's like Ralph's freaking killing him, you know? And he came in with that first. He came to that show a couple weeks ago of Joe's and he, I think it really opened his eyes and his wife's eyes. Like his wife was there too, so she's supportive and on board and she's doing keto. I forget how much weight she's down, but she's lost quite a bit.
With keto feeling good, losing weight. Yeah, that's, that's the coolest thing for me. You know, like, and we can't think about this in the meeting the other day yesterday, but it's like, I want to build something here that is as big as it can possibly be, but never moves away from our integrity or overall mission. And I want to like, it's always be a positive for our crew. And I feel like we are so freaking connected. And there's so many businesses that just don't have that man.
Like they just are disconnected from the workforce, like the the team members. And I don't know, man, like I would happily leave money on the table and sacrifice that to be able to have an awesome relationship and be excited to come into work every day. Yeah, So agreed. Can't put a price on that. Nope, that's I gave up. Stressful, kind of less fulfilling work environment back home. Yep, came here.
You got a new hot rod out there? I've got a vehicle in the parking lot that I am test driving overnight. Test driving overnight when you have to bring it. Back I'm bring back after work today. It's a Lamborghini Gallardo, right? No, it's a little Kia Stinger, but it's it's pretty fun. I don't know if it's a necessity or a wand, but it's definitely not a it's definitely not a necessity. It is pretty slick. It is pretty slick.
It's yeah, we'll see. And it's, I mean same brand as the other one's a Kia too, right I. Have a Kia K5, same exact color. My Kia K5 is a GT so it's like the little like the higher trim level. I do like it. It's sporty, it's fun, it's kind of sharp looking, get gets mileage, blah blah blah. Is this thing or get less mileage? Less mileage. This is a turbocharged V6 all-wheel drive. Mine is a turbocharged 4
cylinder front wheel drive. So it's got a little bit more performance drive to it. So the fuel efficiency takes a little bit of a dip, which I don't drive a whole lot. I mean, to and from work and then you know, to the gym and that kind of stuff. So I don't put a ton of miles on. So that's not a huge factor. But it also takes premium gas, so there's a bump up. Insurance would be higher, payment would be higher.
I don't know. I think what we ought to do is kill two birds with one stone, bro. I'll get that motorcycle that I was talking about and I'll get a little sidecar and you and I can take turns driving each other around in our sidecar and you can wear your mullet wig when you're in the sidecar. And I think that would be a good look for the both of us as. Long as we have huge oversized goggles. Yeah, yeah, oversized.
And I'll have to grow my mustache out, OK, so I can rock that with you two muscled up men in a car sidecar. That would work. I believe we would attract the wrong type of attention. Yeah, Speaking of updates and cool things, did we talk about the fact we have a shower now? We. Do have a shower in the facility. We didn't. Mentioned it but it's like done now. We have we have two bathrooms, but we never had like a showering yeah option so. But we've got like a legit
shower. Yeah, it's super nice and it's super cool like I have. I appreciate Ralph and Clancy for getting that put together 'cause it looks great. And now we can work out in the morning, take a shower, hit the day hard and be good to go totally fresh. Being up, I need to take a shower. You gotta take a shower. I do yeah, cuz I waited until we were done posing. Yeah, you gotta do that. But that's. Have you liked working out here since we made that switch? Yep, I just gotta get.
This I do. I do, however, like working out in an environment where there's a lot of other fit people. I'm not calling you unfit, but I like to just, you know, I'll be surrounded by that vibe and that energy and that group sense. You know, everyone's kind of working on themselves and their goals. Have you gone to J Street when it was early? I went to J Street last weekend, Saturday morning at I think it was probably eight, 8:00. So kind of like into the morning already.
Into the morning because that's when they're staffed hours start. So I needed to grab a day pass. Because they have a key card, right? Yeah, it's 24/7 if you remember, but if you need a day pass you have to go during staffed hours. Because like Ozarks awesome gym, but we always go at like 5:00 in the morning. There's like and. It's always the same same core crowd. Like, you know, we can pretty much predict who's going to be in there.
But at J Street there was, oh man, there's like 50 people in there on Saturday morning. It is it is good getting like a, you know, rocking vibe. Lots of people that are also, I mean, when you're the biggest fish in a pond, like it's hard to stay sharp and motivated and like aggressive. So it's good to kind of like put yourself in a position where you're not the biggest fish, right, You know? You're kind of in. You're swimming with that school a little. Bit yeah, yeah, yeah.
So I totally, totally get where you come from there. Like I want that vibe as well. I'm probably going to have to. So like when Crystal has the baby, I need to clear out the garage because we moved a bunch of gym equipment to the garage, but like, there's so much junk in the garage right now. So I got to like get that as a functional gym again.
And then she'll probably work out there for the first several weeks after having the baby and depending on what I'm doing then workload wise, like if I'm stuck at the house helping her, I might be lifting there. So I don't know. But she said like her, her sister's here now to help and then her dad's coming I think at some point and then my folks will come at some point. So she should have plenty of
help. So if I come in to work out with you here before Rigel wakes up, we should still be solid with our current routine and. I'll probably still hit either Ozark or J Street on the weekends or once a week during the middle of the week just to get in stair climber and, you know, switch it up a little. Bit yeah, yeah, that'd be good. We can do some parking lot lunges here soon, ma'am. I was thinking about that the other day as I was driving up.
Like, we haven't done parking lot lunges in a while. We did lunges today with dumbbells. Yeah. I feel like you're kind of in that zone where you're like just checking the boxes for the training. This morning was a box checking workout. I had pretty minimal intensity, but I I am sourced if I didn't get a super good sleep and some of that is my dogs wake me up. Some of that is just things going on in my life. Some of that is just going to
bed too late. Some, you know, just all the shit and that definitely influenced my energy levels this morning. So I usually do a pre workout and I had a pre workout and had a cup of coffee this morning. So nothing really changed as far as my morning. But yeah, my intensity was I've. Fractured your sleep Done now? Yeah. Is it like significantly taking a hint? This morning it actually was better today than it has been in the last couple days. But let me just pull that up super quick.
My sleep score last night was a 65. What is it normally? The previous night was 49. So not really great. Not super good the night before that 56, the night before that 73. Not terrible. The night before that 31. What is your average sleep duration? Does it show you then? Oh yeah. Actual sleep time 4 1/2 hours Actual sleep time five hours Actual sleep time 5 hours 29 minutes 6 hours 5 hours 19
minutes. But up until I'd say the last week or so, I was getting way more sleep, a little bit longer duration, I was feeling well rested and then my sleep scores were higher. You think you're dropping sleep acutely here lately is because of all the personal terminal. Oh yeah, I'm sure that's definitely influential. Yeah, yeah. Yeah, sleep. I don't know man. Like for me 7 hours is my sweet spot I think and. And that's what I used to get.
I used to actually hit my the pillow at 738 o'clock and be up at 3:00, so that's a solid, decent sleep. Yeah, but that doesn't happen lately, so. And then it just starts compounding over enough time and it's hard to catch up. You can't really catch. Up and I feel like it becomes more and more important yeah, as you get deeper into a prep and closer to show date like you just you'd need that sleep, you need that recovery because you're just not getting the calories.
Because you're already, I mean, your testosterone's already dropping by way of the lower calories, lower body fat. And if you also tack on little sleep, then it's just taking a nosedive. That's why mine went like freaking 89 or whatever it was. So yeah, I think like there's a couple things that I want to do before my next prep to like have things to just set myself up for success.
And figuring out a routine so that I'm guaranteed a certain block of sleep time is high on that list for sure. But the stars never aligned. Sometimes easier said than dumb. Definitely easier said than dumb for sure. But that's what I'm going to work on this weekend, is my plan to get some more hiking in. Just some extra cardio and exertion and sweating. Just want to kind of just deplete some of that and get some sleep. Yeah. Like even if it's a Saturday or
Sunday afternoon nap. Anything. Yep, the big game. Just helps with recovery big time. I'm. Going to take a nap after this podcast. You can just curl up on the futon over there and just go to sleep. I could. I'll tuck you in. Play a little lullaby. Yeah, single lullaby. Good deal. We probably do need to get back to it because I've got a client calling a little bit and then Chris and I are gonna record a podcast. Let's be a shorter work episode.
I was listening. I don't normally listen to these podcasts but I was listening to a podcast then like it finished and then the next one was ours so it started automatically and I sound weird on the podcast. You always sound weird when you hear yourself yeah in in a different context in different format. I don't know if I like the way I sound. That's how we all hear you though. So to, to what you're hearing in that way is what we hear daily. Because I, I, we learned this in
school when I was a kid. It's because of the vibe, because it goes through your brain, through your head, and into your ears. When you replay it as a recording, you're hearing it directly into your ears. Maybe I think with this switchboard mixer thing I can make it like a robot voice. Oh you want to like auto tune it? Yeah, yeah, I might auto tune mine on the next. Day sure like like T pain or something. Yeah, there you go.
And we can start each one with a little intro song of me singing with an auto tune. T Pain. Yeah, that'll be good. It'll definitely not get any hits. All right, man, it's a wrap. Let's get to work. All right. Always a pleasure bro and get some sleep. Thank you, Sir.