Well, hello ladies and gents, Robert Sykes, Keto savage.com and today I've got special guest and good friend Colt Milton back on the podcast and we dive into all things bodybuilding. He's been a bodybuilder, a natural bodybuilder for quite some time himself. He's done he's done several competitions. I think he's had 12 on the on the recording. Here he is leaning down for a guest posing session. He's got at a future competition in about four months. We talked about that.
He's just finished doing the lion that for 60 days. We talked about that, I've talked about some of his training protocols and methodologies that he incorporates on himself and his clients. We dive into nutrition, training, lifestyle, the whole natural competition or, or natural athlete versus enhanced athlete, kind of what our perspective is of those two ends of the spectrum. And we just, we just kind of catch up and and chit chatting, but we haven't talked for quite
a while. He's a good friend of mine and it's always a pleasure just to chat and catch up and talk bodybuilding. So I've got no doubt that you will take something from it without further delay. Sit back, relax, enjoy the conversation with my good friend Colt. And we are live Colt. How are you, brother? Best day of my life man, how about you? Oh, just fine and dandy man cannot complain. How's how's the working out? What did you train today? Trained.
Let's see, I'm doing low volume intent, low volume, high intensity training right now I'm 130 days out from guest posing at the open natural. So what's that little over four months, right? Trained pretty much quads. So I did 6 quad exercises and then one set for ABS, one set for hamstrings. Called it a day. Six of those sets were to failure. Nice. What about you? I did. I'm still doing a full body man. So I did a little bit of I did some bench press today, I did
some front lateral raises. I did some pull ups for back, I did some overhead dumbbell tricep extensions, some dumbbell curls with A twist at top for biceps. And what else did I do? Had some chest flies as well. I'm trying to target chest a little bit more, a little bit more volume intensity. That's kind of my legging body parts. I'm doing like two chest exercises for every training day now. Oh wow, what are your top chest exercises at the moment?
Man, I've really been just trying to do more, you know, conventional bench press, I've never really been good at that and I don't think that is the optimal chest movement by any means, but I'm just trying to build up confidence and form and function with that. My go to is just dumbbell presses. Like I love dumbbell presses, so that's probably my preferred option. There's a gym that I go to on occasion in Little Ruggins. They've got something called a, a master body Dyna press I think
is what it's called. Have you ever used one of those? No. It sounds awesome though. It's super slick, man. Like it's a standing plate loaded press, but you're you're standing and it's like super isolated. I really love that. I've only been to two gyms ever that haven't. So that's probably my preferred chest movement when I get to use it, but that's pretty rare that I get to use it.
It sounds kind of like the chess machine that you and I trained on at my place when you were here a couple months ago, right? Or what, like four or five months ago, but our our isolateral machine. But if you're standing, I guess that makes a little bit different. Yeah, the thing I like about it with standing is like it's much easier to properly retract the scapula and just make sure that you have proper placement on the pad because you are vertical as
opposed to lying flat. But yeah, man, it's a pretty unique piece for sure. Love it. I chuckled earlier when you were talking about confidence because there's definitely a couple things that I do that is more so for confidence just because I don't know, it just makes me
feel more confident. The fact that I can deadlift even though I'm not a fan of deadlifting, it makes me feel more confident if I go for a long run, you know, I don't know, I think that there's just like a body weight exercises. I try to put those in people's plans and try and try to get wins around there, you know, for like another non scale victory or whatever, but. I feel like you have confidence
with the movements for sure. And I mean like, even if it's not the most ideal muscle movement for hypertrophy or strength, like if it's something that you want to be able to check out the box and have confidence in, like it's totally worthwhile throwing into the programming.
Yep. Yeah, there's no, there's no, there's no better dopamine hit than when you're writing down your log book and you're like, Oh yeah, I did five more pounds than I did last week, or I did one more Rep than I did last week. Or yeah, I didn't. I couldn't quite get that 5th Rep like I was able to, but man, I made a drop set after it because I was pissed off. And so I still got my money's worth for that set. Yeah, totally. What? What is your your body fat now with you guest posing?
Are you trying to lean down for the guest posing? Oh yeah, yeah, I'm, I'm cutting right now. So I just finished The Lion Diet. I did that for 60 days. And so I went 60 days, probably the longest that I've been out that I've ever been without keto bricks ever since I started eating them. Nice. Yeah, so my, so my family's been repping them and everything. Our, our clients are athletes, everybody. But at the at the end of that is
when I reintroduce keto bricks. And so I've had one every day since for the last week. Now is when I finished Danielle. She's one of my clients. She's a WNBF pro. She and I did the Lion Diet together. So we both just finished it and she's going to be competing at the Open Natural. I'm going to be Co hosting the event and guest posing at it, but she's going to be on stage in probably about 5 weeks. I don't know.
She just, she's a track coach. She and I are both track coaches and she just lost her assistant track coach. She he passed, he passed away actually. And so anyway, she's going through a lot and has has a tentative show for the that's, that's five weeks out. We're going to really take a stab at her IFBD card before she competes at worlds too. So she might see you. She might see you there. Nice, so she's doing WNBF Worlds next November. Yep. Nice, man. That's awesome.
Yeah, that, that competition is no freaking joke, man. That was I was honored to be on the stage there, 'cause that's literally the best people in the world in the sport, which is just humbling. Yeah, with the strictest drug testing protocol. I mean like it's, it's, it's the NFL of, of natural bodybuilding is what WNBF is. Speaking of that, I, I don't know how much I should probably be disclosed this early on, but I, I don't, I can't keep a secret, so I'm just going to rock it.
But I am going to I I signed up to promote a debut and BF competition next year, so I'm going to be promoting a debut and BF show in Arkansas next year. What? Yeah. So if you want to get involved, I'll need some help for sure. I've been looking at venues, but I need like, I need, you know, backstage assistance, I need, you know, front house assistance. I need people, I need expeditors, I need MCSI, need judges, I need, I need help, man. So if.
Oh hell yeah. I'll bring my, I'll bring, I'll bring my bass guitar and keep everybody before and after, man, and entertain before and after. I'd be, I'd be honored. I'd love to be a part of it. Yeah, man. Well, let let's definitely plan on making you a part of it. I'm not really sure what roles I need to fill yet, but I definitely need to fill roles and I'd love to. Hell yeah, man. If you want a guy standing out front eating keto bricks and flexing or something, I'll do
that too. You just guest post for me too, how about that? For sure man. Awesome man, awesome. So so talk to me about you're you're you're cutting right now for for this guest posing opportunity in four months. What? What's your current body fat? You know? So every time I've ever tested my body fat, it's been a joke. Like not even close. And so I I've actually just gotten completely fed up with it. And my clients do their own body fat testing and all I look for
is a trend, right? Yeah. So obviously, like the, the judges don't care how fat you are, they just care what they can see on stage. And so every, so everything that I do is just visual, visual, visual, visual, visual intuition, intuition, intuition. I've, yeah, I've tested as low as, as, as 1.2 on the N body. I kid, I kid you not. That was what that was when I was the leanest in my entire life. And so I just wanted to see what it said because like, obviously
that's a joke. I don't think I've ever been close to as shredded as you were on, on this last year. So you proved it, huh? You were the actually, you were actually the leanest man on planet Earth. I mean, there's no like definitive, you know, test for that. Like it's not like something that people just line up for and test. But I think I definitely made an argument for that point in time. I was certainly the leanest man on the planet.
I mean, the, the guy I was trying to beat was supposedly the leanest man on the planet. You know, when he had his interview and he was coming in at 4% on the DEXA and I was pretty much registering the same thing on the DEXA. My, my calipers were having me at like I think my calipers got down to like 2 something or three something.
The N body capped out at 3% like it would never go but beneath 3%, the N body that I was using, I've used some N bodies where it wouldn't even register me because I was so low. But the N body that I was using throughout this one, it just like bottomed out 3%. That was as low as it would go. So that's what I was consistently coming in at. I am not that right now that I'm probably like 1516% body fat at the moment, which is typically where I kind of hang out in the
building phase. OK, I think that's probably about where I'm at too. I just sent you Adm right now. I'm not sure if you can look at that while we're talking on Instagram. Yep. But that's where that's where my that's where my body fats is. So I don't know. I think I'm probably about 12 or 13. Yeah, I feel like. I got, I got, I got visible ABS in the right lighting. Yeah, it's not coming through yet. Here, let me look in the right lighting. OK, here we go. Yeah, I see it now.
Now you're pretty lean, man, for sure. Now you you've got definite ABS. You get some quad separation still, you're probably leaning than me right now. I've got, I think I've got a little more body fat on you. What? What? What's your calories at right now? Do you know? So that's a, that's that's the C word. Sorry, I took it. I took it out of my plans. We don't talk about like, I literally don't have a clue. I can tell you what macros are. I can tell you what anybody's macros are.
Yeah. What's your macros? Macros are 195 pro and 2:30 fat right now. Been like clockwork every day. 235 fan. Yeah. Oh, this is what I wanted to run 2230 fat. Yeah, I wanted to run something by you actually. And so I've been, I hit a weight loss plat, I hit a weight loss plateau because I've been tracking my, I've, I've been tracking my macros and staying pretty consistent with them every day through the Lion Diet.
So the only thing that's changed since the Lion diet is my macros actually stayed the same because I wanted to see exactly how keto effects would be affecting my body. So I put, so I didn't change anything else in my diet. The only thing that I put back in has been keto bricks. And I've, and I went from one meal a day to two meals a day because one meal a day on the Lion diet. It's like freaking awesome. Like I just, I don't know if I
ever eat 2 meals in a day. It's just kind of more annoying and I lose, I just lose like that mental clarity that I kind of like enjoy when I'm on the lion diet, but but have by having a keto break earlier in the day. It's perfect macros, especially for PM workouts. Right now. It's just working better for my schedule. And so then I can, you know, go go like do my evening stuff in the town in, in Billings where the gym is AT and then have my have my bigger meal later at
night. But having a keto brick pre workout is perfect 'cause it's the 30 grams of protein that doesn't spike your insulin too much, but it still stimulates muscle protein synthesis, a little bit of carbs, but not too much. And so I think that helps me fill out a little bit. The sodium in it great. That helps me fill out for sure. And then the fat. So I've been loving having it earlier in the day before my
workouts. But I think the reason that my weight plateaued was because I was on one meal a day for so long. I don't know if you've ever seen that or experienced that, but since I switched my macro distribution throughout the day more, I believe that this is bro science, but I believe that my metabolism is now higher because it's being increased at multiple times throughout the day. I'm not sure if you had any thoughts on that. And this so your weight has dropped.
That's the only change since incorporating the increased meal frequency. Yep, I've gone down. I've gone down steadily from two O 7 to two O 3 now, and this has been two weeks since the change. And what time are you normally weighing in first thing in the morning? First thing in the morning fasted right after taking sorry if this is TMI, but we're we're we we have these conversations every day with our clients right but right after right after taking a dump so yeah yeah I mean it's.
Possible too, that, I mean, when you're doing the OMAD, if you're doing that later in the day, 'cause you were doing the OMAD in the evening, right? Yep. Yeah. So it's possible that you're having a lower weight simply because you're eating a good portion of your meal, your calories earlier in the day. So you have less weight sitting in your stomach at the end of the day with that final meal to be then weighed in the following morning. So that's, I mean, a possible
reason for that. But from a metabolic standpoint, yeah, there there could be reason to that as well because you are increasing muscle protein synthesis every time you train and every time you consume amphiprotein and leucine content. So if you're having one other feeding session, that's not to say that, you know, the more meals the merrier because like that's where the whole dogma of, you know, eat seven small meals a day to increase metabolism. Like don't really put much stock in that.
But you know, having two meals instead of three or instead of one rather, I think is, is more beneficial from a muscle protein synthesis standpoint because if you're doing that and you're training, then you're spiking muscle protein synthesis three times a day minimum. You know, when you train, you're spiking it and then with each meal with that ample protein and leucine content. So you should be checking all the boxes there. So yeah, I think you're rock solid, man. Good stuff.
Rock solid. But yeah, I mean, totally get not, not looking at it from the terms of calories, but at those macros, you're at about 2850 calories. Are you hungry at that, or are you totally satiated? Yeah, I'm never hungry. Never hungry. I am. I am putting down an obscene amount of calories right now man. I'm I'm consuming like 4000 to 6000 pretty much consistently. Man, that's see, that's, that's, that's great. And that's why that's why I stopped tracking calories
because I'm like, this is crazy. This makes no sense. As soon as I start eating carbs like I can I I can't get away with half that amount of calories. Yeah. No, that, that is for sure. I mean. I think once you get, once you get fat adapted, it's just when you see it's like your, your, your metabolic rate increases 30% once you get into ketosis and there's just, there's so many things that change in your endocrine system that it's. Yeah, it is.
It is tripping, man, because I'm like, if all else is equal and I consume that same intake in carbohydrates, I put on significantly more body fat. Like I'm definitely holding body fat now. Like I don't like how much body fat I am now because I like how I look when I'm leaner. But I realized that what I'm at now is a healthy, reasonable rate of body fat. But yeah, especially, especially for how long you were your, your testosterone was that low.
Oh yeah for sure, and that's been doubling every single time I've tested. So my testosterone was literally doubled every single time I've tested post prep so that's been good. But this same amount of intake I. Bet Crystal's happy about that too. Yeah, yeah. Now if I can just be less busy, you know, it's like you guys love that stuff from the world, but if you don't have the time,
what difference does it make? But yeah, man, like this same intake with carbohydrates, like I was putting on much more body fat, which totally kind of flies in the face of, you know, it just being a simple calories and calories that equation, all else equal, because, you know, the makeup of those macros is profoundly impactful. Yeah. But 100% So what else is new in the world, man, You you've got the guest posing in a few months, you're kind of leaning
down for that. You just finished in the line that for you said 90 days or 60 days. I did it for 60 days. The first time I did it was 45 days and then I was going to do it for 45 days again. Danielle wanted to go a little bit longer and so I was like, OK, that's I don't know. Is it this is, it's, it's kind of like the the only diet that I've ever done where at the end of it, I'm not like thrilled to get off of it.
It's like, oh, what can I eat? I'm like, you know, no, no, I mean like I've, you know, made, made so much progress with my sleep quality and I'm lowering my inflammation and kind of all the benefits that I was looking for it. And so I just don't get too excited about, you know. And when you do it, you do it to the extent of like literally nothing else but beef, water and salt, right? Yep. No artificial sweeteners, no caffeine, absolutely nothing. No, no butter, no pepper, no
nothing but. Yeah, so when I so when I cut out butter, the only thing that I noticed was my skin quality improved. I used to have like some, not a whole lot of zits, but a couple really big, really annoying zits on my forehead actually. And here again, macros stayed the same. So I know that it's not the amount of fat that I was putting away that was causing it. There's just something in butter. But other than that, I mean, I enjoy butter.
I've, I, I've, I've been having it like a little bit from time to time as of lately. But yeah, just red meat, water, salt. Most of my meals were, most of my meals were burgers actually. Like, I just got addicted to burgers, man. Like, it was great. Like I just never, I just never, never got sick of them. Michael, he's a, he's a, he's a power lifter that I'm coaching right now, keto power lifter. And he did, he did the Lion Diet
too. And so since then, the, the first thing all, I thought this, this might make you smile. The first thing all three of us did was put keto bricks back in once we were done with the Lion Diet. Like it was literally like the first thing that touched my tongue. Is there is there been any adverse effect with that addition of the brick at all? Yeah, man, I got like massive diarrhea the next day and then like I got all these hives now, dude, I've been I, I, I just, I
felt great. Like I, I missed them. I did, you know, I was looking forward to those so. There was no diarrhea there. There was no issue. No man, I was just kidding. I'm feeling great. Yeah. And I mean, I feel like it's it's interesting when people go super strict because like all these studies done on, you know, nutritional protocols, like they're all, you know, questionnaire based diet studies. And more often than not people
aren't honest. So whenever I'm talking to a bodybuilder like yourself who like literally tracks everything, has everything dialed in, is consistent, like you can actually put stock in what they're saying and what they're experiencing because it's legitimate. So like if you do 60 days strict line that and then you introduce keto bricks, anything that you find, you know, with that introduction, whether it be good or negative like that, that's insightful to me because it's legitimate.
Like if somebody says, oh man, I ate a keto brick and I didn't feel good, but they ate like 15 other new things that same day, it's like, OK, where where do I tease out what it actually was? The driver here? But with you, it's like you can tell me something and I can put stock into it. Thanks. And and and yeah, it's, it's, it's always what I've been fasted for. Like it, I don't know, probably at least 12 to 16 hours before, like I before I actually eat one because like normally I'll have
normally I'll have a brick. Right now I'm having half a brick with keto with Doctor Kiltz's ice cream recipe. Do you know what his ice cream recipe is? I have seen it on Instagram. I have not tried it but it looks really good. What? What else in it? Yeah, it's pretty good. It's, it's just, I mean, it's pretty basic. It's just egg yolks, heavy cream, and then a sweetener of choice if you want it. And so I did 7 ounces of cream. I did a duck egg yolk. Have you ever had duck eggs bro?
I had. They're pretty good. Oh man, there. Yeah. Once you have those, you just, you can't go back to chicken eggs. Like they're just so much better. There's so much more flavour, so much more fat, more nutrients Anyway, so that. And then instead of, and so my sweetener of choice was just my metabolic nutrition protein powder, whey protein isolate.
So I'm making like basically an ice cream and then putting the brick over top of it. So yeah, so and that way I'm still hitting my 30 grams of protein. So I'll do that earlier in the day and then three hours later I'll have my dinner. So by the time that I eat my next keto brick, like it's been a while. And when you're in a fasted state, it's like you have a microscope. It's like having a microscope on
the inside of your body. It's like your level of intuition in terms of how your body responds to what you eat is it's, it's, it's 10 times better when your list of ingredients that you're consuming by the end of the day is like three or four. It's like what? Red meat, water, salt, you know, keep. Keep vegetables to a, to a minimum. None, none is optimal. No vegetables is best in my opinion, right. And so like, other than the bricks, I'm pretty much just still red meat, water and salt.
And then yeah, like I'll, I'll notice differences between between the different bricks too. The mocha one that I actually love because my caffeine intake is pretty minimal right now. And so I'll do that if I'm going to work out later in the day is have the mocha brick. It's probably my all time favorite flavor actually, just in terms of the taste, the. Lowest selling bricks.
That's like the original flavor. OK, I'm, I'm glad that you cause 'cause I 'cause I resell your bricks and I can't, I can't sell that one for crap, dude. Like I can, I can sell the crap out of the out of out of the bells brownie bricks because most of my clients are no some tail carnivores and I do great and I do great with the nootropics and like pretty much all the other ones. But yeah, I'm, I'm, I'm like, OK, great. More for me. Mocha's my favorite. Yeah, there you go, man.
There you go with with with that ice cream that you're making. Totally meant to ask this earlier, but are you using like a Ninja Creamy or how are you actually making it? I'm supposed to use it, but man, like you're, you're talking to a guy that's been eating red meat, water, salt for 60 days. So like, I don't know how to make ice cream anymore, dude, I just it it it I've just been blending. What did I what did I do last night? Taylor and I got a got a hand blender out and that was like, I
don't know. It wasn't the world's greatest ice cream, but it's the only ice cream I've had in what, like a year because I haven't had, like, any legitimate ice cream or carbs or anything for, well, for well over a year. So yeah, man, it tastes good to me. Well, Greg went through this like ice cream phase and he's got one of those ninja creamies and he was like sending me all these pictures of all this keto ice cream that he was making.
And I'm like, man, that thing, give me one of these creamy things because it makes it look super easy to do. And you can totally fashion the macros however you like. And I can totally see how if you're in a prep and you're wanting something that kind of satisfies that difference in texture and sweetness, and you can kind of tailor the macros to fit like I could see that being a pretty good little hunger hack. Yeah, definitely. So, yeah, I'm about to give me one of those.
All right. What else we can talk about, man? So you you're doing, you said no vegetables is ideal. Have have you had any vegetables since in the Lion Diet? No, not a yeah, I, I, I, I I'm, I'm interesting with the veggies, man. Like I am not like a hardcore staunch carnivore.
I pretty much eat exactly like you eat like I eat the simplest things, beef seasoning occasionally, but my my seasonings just like ramen salt basically, or that Celtic salt and then bricks like I'm I'm pretty much as close to carnivore as you can get without being officially carnivore. And depending on how you define carnivore, I am carnivore, but I'll try periods of. You're speaking you're Speaking of carnivore Athon tea, right? No, no.
When is that one again? Oh, sorry, it's it's it's this summer. I was going to, I was going to say keto. Keto bricks apparently aren't getting us kicked off of the carnivore team. So. Hey, I like I actually know how maybe carnivore though I'm speaking. No, I think I am speaking. That's that's that live stream, right? Yeah, I was going to, I was going to say how are, how are you? How are you not speaking? You killed it last year, so. Yeah, I think I am speaking. We got to find.
I'm just so late in booking it though. So we're trying to find the time that works because like right now, the only time that was available for me was like 1:00 in the morning. Let me just message him real quick. I'm totally bouncing all the place on this podcast. But he sent me a message and I think I responded back but I'm not positive. And those and those guys are on the opposite end of the planet. And so like doing doing any kind of recording, as you know,
always interesting. Oh it's it's boom man. Like what? Where are most of your clients end? Most of them are in the US. In the US. Yep. And then I got a guy in Brazil, I got a couple in the UK. Our our, our carnivore coaches corner. Not, not, not our primary podcast, but our other podcast. We started that one a year ago. We just celebrated our one year anniversary. But yeah, we're actually rated number one in the UK, but not in the US.
So I'm like slightly thrilled and slightly pissed off and. That's for which one? That's for which podcast? That's for carnivore coaches. Corner Mark. Mark and I started it a year ago. Nice. Yeah, it's there seems to be a growing demographic of keto carnivore in the UK for sure. That seems to be one of the hop happening spots right now. Yeah, you're, you're still definitely the ugly, the the ugly, ugly duckling of the gym if you're on the keto diet
there. But it's but it's growing a lot and there there's a, there's a lot of very, very, very, very good coaches and very good doctors and very good influences that are coming that are coming out of the UK so. Yeah, 100%, man, 100%. I need to just do some more international travel. I'm, I'm doing a ton of travel
right now. Last year, I traveled non-stop, but I need to do some more international travel because I think there's so much opportunity there for just, you know, tapping into untapped markets that are all wanting this information, but they're not really getting it in the mainstream like we kind of are here in the States. Right. So totally. But yeah, going back to the veggies, there's times where I'll include veggies, there's times where I won't.
I, I don't really have a, a negative response. One with the other though, man, 'cause like some people, they'll have veggies and they'll, they'll complain of like all these toxins that they could just instantly feel. I don't notice any of that. I'll notice a little bit more bloat with some things like, you know, if I'm eating anything raw, I'll know it's more bloat. But if I'm eating like fermented veggies, like I don't notice any adverse effects whatsoever.
So I think it's definitely a dose dependent upon the individual kind of scenario and. Yeah, and the more you and the more you cook them, the more the, the, the more the toxic stuff cooks out of it. Yeah, yeah, 100%. And the, and the and the fiber, the the fiber's, the fiber's the main reason that I avoid plants anymore. So actually, especially after especially after reading Fiber Menace, have you ever heard of that book? No. Who wrote that one? Oh, it's by. I can't even pronounce the
author's name. Yeah, like I'm not even going to try to pronounce that the author's name, but I'll spell it for you. Konstantin Mana. The last name starts with AM. I'll send you Adm of the picture of the book. I got pulled on on Amazon right now. Yeah, I definitely would not have been able to pronounce that name either. Yeah, I'll check that out for sure, man. Yeah, Doctor Kilt referenced it. Doctor Kilt referenced it. And Nina Tykoltz, the author of The Big Fat Surprise, he
referenced it too. And yeah, if I, if I had any, if I, if I had any skepticisms about the, about how fiber negative negatively impacts your body, that's kind of disproven. And I'm just, I'm just like, yeah, the only, the only time that I ever, sorry if this is TMI again, the only time that I ever pass gas is when I is, is when is when I eat fiber. Other than that, it just doesn't happen. No. It makes sense man. Whose podcast were you? Just on here.
Recently one of my clients sent me a link to a YouTube video with you. He wrote a book as well, but I forget his name. Oh, Eddie Gokey. Yeah, yeah. What? What? What's what's that about? What? What do you mean? What was his book about? I haven't read his book yet, but what's his book? I haven't read, I haven't read his book, actually. I've just, I, I've been on his show a couple times and he's been on mine I think once maybe. Yeah. Anyway, he's just a he's just a
smart dude, man. He takes, he takes a lot of this stuff that Bart K talks about and, and some of some of the, some of the scientific stuff that just kind of goes over my head. And because I'm a I'm a music performance major man, right? You know, so and A and A and a bodybuilding coach and so like the, the scientific, like intracellular science is kind of probably the hardest part of my job to be able to, to be able to grasp. And he's been, he's been really help.
He's been really helpful at like re articulating some of the stuff that I know and I've been practicing over the last year, but now I, I understand it better. So yeah, I'm super glad that he and I connected, Man. He's a super cool guy. No, that's that's awesome. And I hadn't heard of him before that client of mine sent me that link to the recording that you did with him. So about the check out his content for sure. Oh, dude, yeah, get get him. Get him on your show, man.
Like you would you would you would you would love talking to this guy. Yeah, I mean I, I. Definitely would. The podcasting is awesome, man. I love the podcast. I mean, bringing people on. I feel very blessed to have had the the diverse, eclectic group of people that I have had on. I mean, we're we're about to hit like episode, I mean, shoot, we're at like 670 something right now. So we've definitely cranked out a bunch of these. Nice, nice. That's, that's so inspiring, dude.
You know you dude, OK, you know, you know what's really inspiring, man, to be completely honest, was I, I started, started the day, started the day with a run with my dog. And I was listening to your podcast and you were, you were, you were talking about how you've had, you've had ups and downs through, through keto, through keto brick and and those and those setbacks never, ever stop you from your mission and
from and from moving forward. And so that's something that I was doing, I was doing Skull Bells today and I was remembering what you're saying about like, sometimes you're profitable and sometimes you don't really know if if you're profitable. And my, my, my daughter and I were making an order today of another rope cable attachment. So kind of like the one that you have, but did the one that I did, the one that I made for you to have two colors or one color
blended, blended together. I can't remember what it was. It was one color. OK, so I've been blending them together lately. So like basically like the the bottom was hot pink and then floating a little bit of floating a little bit of yellow dye at the top. So basically it's a skull cable attachment extra long with like a purple and a pink skull on each side.
But like, sometimes I don't know, it's like I'm, I'm looking at our bottom line for like the cost of our materials and the, and the cost that I'm selling these for.
And I'm thinking through and I'm listening and I'm listening to everything that you're saying about the, about having to source cacao butter from Africa and how that's affecting your business and how you just before we hit record, before we just hit record right now you're, you're, you're saying sometimes you just got to take it one day at a time.
That's been helpful. That's been helpful for me because like sometimes we have months where we're profitable and sometimes we have months where we don't. And I'm like, man, remember why we started, Remember why we started? And you're just, you're just somebody that's full of integrity and, and have been ever since you started Keto Brick. And I just really respect you for that. So sorry, I just wanted to tell you that at some point.
No, I really appreciate it, man. It's been a, it's been a journey for sure, man. There's definitely highs and lows, ups and downs, but I mean, like, I love business. I love, I love the nature business. I love the entrepreneurship journey. I love meeting people, networking, collaborating. And I mean, like, there's definitely no defined 9:00 to 5:00 work day in my life. And there's times where I put in obscene amounts of hours, but it's all doing things that I
enjoy doing. And there's definitely times that I'm doing things that are causing a ton of stress and, you know, suck me dry. But it's all stuff that, you know, I've basically brought into my life. Like it's all my own doing. So I've got to figure things out as I go. And I feel like there's just so much more fulfillment there. Right. It's like it's, it's, it's, it's what I'm gonna taste for it.
Yeah, it's, it's like, it's like it's like, you know, it's, it's, it's what it's what you live for. So sorry. That's that's where that's where I was going with that with to to your point about the podcast and how long you've been doing it too. It's like some, some of our episodes just like, whoa, like
this one can't it went viral. Like 10,000 people listened to it. And then the one I did, I know for sure is going to go viral and like 100 people listen to it, you know, like what the heck, like what happened? And so I don't know, like just to see that you're at what, 600 episodes now? See, I've been doing, I've I've been, I've been cranking out three a week between the two of my shows lately. So maybe like 2/3 of the I don't, I don't think I'll catch up to you.
I don't know. That's not what I'm trying to do. It's inspiring none the least. I just wanted to say that. I appreciate it. I have no idea how the algorithms work. I mean, I don't know how YouTube for sure. Like I, I've never had like a viral video on YouTube. My my growth has always been super, super slow on YouTube like man, I like some people that had no audience that I've got like half a million followers on YouTube. So I don't really know how that whole thing works, but I'd go
crazy trying to figure it out. So I just simply do the content that I want to do. I pump it out when I want to pump it out and you know, people want to watch it. Great. If they don't want to watch it, that's great too, you know? Hell yeah. So yeah, I feel like, I feel like you go crazy if you're trying to keep up with the Joneses, for sure. Yep. So what's the next thing on the
experimental front, man? Like what do you get going apart from the the guest posing, What else is in the pipeline as far as experiments you want to do are are you going to go into like more of a legitimate building phase after this guest posing session? Yeah, I'm just not at a point in my life right now where I can justify the time and money to take a stab at my pro card. I'm like, OK, I've done I've I've done 12 competitions. 8 of them were pre keto.
Four of them were post keto. My physique post keto obviously was way better since I since I made the transition to carnivore keto. And so I'm finding it, I'm finding it great for bulking too. I think it's under I I think that I think carnivore and low carb, just keto bulking is really underrated, man. I mean like people don't talk about it because they only associate keto with cutting body fat, but it's like.
Yeah, and there's and there's so many, there's so many trying to trying to use a child appropriate word right now. The first one that's the best one that's coming to mind is just knucklehead coaches online that are that, that are that, that are, that are saying that you have to have carbs to build muscle. And I'm like, what's like I'm building muscle just as fast, if not, if, if not, if not better without it. And my, my inflammation's lower.
I feel like my mental clarity and my workouts are better still. As soon as I put, start putting carbs back in, man, it's like that. It's like that proverb. What the heck is that proverb? A dog, a dog. Just as a, just as a dog returns to its own vomit, so also a fool returns to its own to his own foolishness. And I'm just like, you know what? No, I've I've I've gone this long without carbs. I feel better without carbs. Every time I put them back in, nothing good happens.
Yeah, no, I I can totally relate with there. I've had people like they'll hit me up on Instagram and they'll be like, why don't you eat more carbs? You should totally eat more carbs. There's no reason to eat that much fat. And it's like, look, man, I've done that whole thing. Like I used to eat carbs. I used to have a ton of carbs. And I've done it both ways. Like I've done it all different types of ways. And I, I do what now feels best, feels optimal, allows me the best recovery.
And I mean, there's just no reason to deviate from what I'm doing. So I am definitely in the camp of, you know, optimized from a fat metabolism standpoint by staying strict keto, then just keep getting better over time. For sure that proverb was Proverbs 2611. By the way, as a dog returns to its vomit, so a fool repeats his foolishness. Sorry, I just had to be on record saying that if I ever quote the word of God, I want to make sure I get it right. No, that's good man.
I like that, especially as it pertains to eating a bunch of carbs and processed foods. Yeah, definitely. Totally, totally. What? What about Taylor? How's, how's, how's her endeavors going? She's doing a cut right now as well, right? Yep, Yep, she is actually, you know what? No, she's she's not. She's not even cutting. She's just keto carnivore, just basically she's I I would say a little more keto then I then I am quite a bit more quite a bit more variety in terms of the
meats that she eats. But yeah, she's we're busy to be completely honest, man, like like I'll tell you how tell you how busy we are. I I had like my entire day planned out right. Like I don't know my client check insurance done got my got my got my leg workout done did my posing. Let's see Everly Everly and I knocked out that skull bells order got their shipments out
the door. And then just kind of like getting in the mindset to for this podcast to talk to you, Taylor and James comes home, come home because James is throwing up. So yeah, anyway, it's it's just you know, it's it's just dad, dad life, entrepreneur life, life, life is life is busy, but being consistent with your diet gives you it gives it gives it gives me peace. It gives me, I guess, structure to my life. And so I find contest prep and cutting to be kind of helpful that way. Yeah.
Tailored, not so much. She's like, yeah, I don't really want to think about cutting right now, but yeah, man, no, she looks great. Healthy was. She doing a prep I can't remember. We have been thinking about it and I just don't, I just don't know if that's if that's what, if that's really the best thing for her to be doing or, or at least anytime soon.
And that's more so because obviously I want her to, you know, the coach, let me put it this way, the coach in me, yeah, really wants her to compete because because I know that she, I know that she could kill it. But here again, like for the same reasons that I really don't even feel personally comfortable competing the next for, for, for, for another year or two. That's kind of where her head's at too. It's like, OK, we got kids, we got other priorities, we got
clients. Let's make sure that everybody else is taken care of first. And my time will come, and her time will come. Yeah, no, I like it, man. There's definitely a, a, a pretty big endeavor, you know, doing a prep. So making sure that you can commit to it without having too much distraction. The the stars are never going to lie, but but kind of doing so in a chapter of your life where it makes sense to do so. Yeah, I do that right. When all like all the stars are
lying you'd like. And if you can, and if you can, if you can get a sponsor and have them pay for your prep, then great, you're saving money there and just get everything, get everything going for you. Yeah. Yeah, it was. I, it's kind of crazy how expensive preps are until you're actually, you're in the middle of it. Because like, I was looking back through all the expenses during my last season with the five competitions and I was traveling to all of them.
And I mean, mine, mine were a little bit more inflated than most because I was also like flying my employee out there to like, film everything. And I was booking, you know, Airbnb's that would fit him as well. Yeah, it was just, it was an obscene amount of money, but but it was, it was good. I feel like I didn't hold anything back and just giving that prep my everything. So I I have no complaints. Yeah, yeah. And that's, that's how, that's how a prep should be.
You should, if you, if you have, you know, man, that if you do one thing wrong on your prep that it's I mean this, this is art at the end of the day. I think that's the biggest thing I've been talking. I've I've been talking with doctor kilts a lot lately. I've been listening to his lives like pretty much every single day and he's been talking about how about how the he he always gets like real methodical and
it's so I don't know. I just like love listening to like his perspectives on life, like as I'm like kind of waking up in the morning. But but, but something he keeps saying is that life is about art. Life is about creativity. What are you giving back to the world? Right?
And I think that's AI think that's I think that's a healthy mindset to be in. So bodybuilding, like, I don't know, people look at it as a vain sport, but I think that how you look says a lot about who you are as a person. I said, I think it says a lot about your habits. And then it shows that you have it shows that you have control over your body really. And I think, and and I mean, like we can look at we can look at as being something that's vain, but I really do think that it's art.
And when I step on stage, that's an expression of art. And if there's one thing that I effed up on during my prep, it's gonna drive me crazy. Yeah, I think that's. Because I know it affects how I look on the stage. Yeah, I think it's a healthy way to look at it, man. Like you don't want to leave any stone unturned and you just want to be able to walk off without regret. Because then no matter what the placing is like, you can be at
peace with the placing. Whereas if you you know know that you shirked your responsibilities, then it's just gonna haunt you. Yeah, every single I'm I'm track coaching right now. So every single track meet, we have a track meet tomorrow and I'm going to tell him the same time. I'm going to tell him, tell him the same thing that I tell him before every track meet is if you get if if you if your time, if if you get second place. No, excuse me. If you get how do I say it?
If you get, if you get first place and your time was less your and your time was more than it was the last time that you ran that race, you lost. Yeah. So, so your, your number one competitor is yourself. That's my point. Yeah, now that makes total sense, man, total sense. And bodybuilding is a perfect embodiment of that, which is like, if you're not looking better every time you step on stage, then you're doing something wrong, regardless of the place.
Like you need to be looking better. And for me, my thing that I need to do is just Simply put on more size. Like I was consistently the leanest count on stage, but I'm not ever the biggest count stage. I need to put on more size so I can be on the upper range of my weight class. I think that's going to be, you know, like if, if I'm able to maintain my level of conditioning, but then just simply be on the higher end of my weight class, like I'll be untouchable. Yeah, dude.
And and you, you have an incredible classic physique, so please hear what I'm saying here. But but you, but you were just flat out born for bodybuilding. Like you, just you, you, you, just you, you, you do the category of bodybuilding so much more justice than classic. And that's, I don't know, I guess just for my personal opinion, I don't know, I don't know if you feel the same way. Do you have? Do you have one that you prefer
more or the other? I mean I like them both but honestly there's not even a classic division in the debut and BF because the debut and BF views bodybuilding as classic anyways. Like if they're, if you're natural, you're not going to have that sheer, you know, massive size that a lot of these people have. And that's. The one that's that's that's the one thing that I can't stand about WNBF. I'm sorry. So that's what, that's why the
show. Yeah, the the the the show, the show that I'm Co hosting with Hyro. That's why we're offering a classic physique division because like we, we we both believe that classic physique has a place in natural bodybuilding. I think it's AI think, I think, I think it's, I think it's a great way to have more of an old school look. That's just not so. Not so hard and scary, but a little more fun. And I love the classic division as a whole. Like, I love the poses, I love
the vibe. Like I'm all about it. I love the trunks. Like everything's totally on par with what I want in the sport. Yeah. So I mean, I, I'm not opposed to that being a division across the board that all federations embrace. I think that I, I, I think, I think it would be good to be completely honest if they did because because it's, it's, it's so much more appealing to the general public, man. It's like the average person on the street.
It's, it's like, what's, what's the biggest problem with natural bodybuilding? It's hard to get the viewers, man. Like people want, people want to, people want to see the freaks. People want to, you know, natural bodybuilders are inspiring, but not, not in the, not in the same way when you see guys that are twice the size, right?
I mean, let's just be realistic. And so if, if we, if we want more viewers for, for natural bodybuilding, then I mean glute striations and, and, and, and like and, and real cut hip flexors that that doesn't, that doesn't really impress the average person that goes to the gym. But I feel like Classic Physique is just kind of more, I guess, appealing to the general public. Yeah, I don't know that I do like the the the striding glutes, man.
If you get striding glutes, then you're doing something right. Oh, hey, and, and, and you know what? I'm, I'm, I'm with you. I'm on your side. I'm all about the striding glutes too. Like what? Like next time I can next time I will. Next time I compete, I will have veins popping out of my butt again. But I'm, but I'm talking about just like for, for, for just for
the industry in general. I think it would be, I think it would be. I think Classic Physique is something that we need to take and run with. Yeah, no, totally man. Totally agree. It is crazy how big some of these guys that are enhanced get. I was looking at a a video clip of Nick Walker the other day. Have you seen him recently man? To be completely honest man, I am so up to date on natural bodybuilding and not very up to date on the IFBB right now.
Which? I probably should do better on any of it. Like I I don't view anything I I'm the worst about staying up to date or anything but I saw a clip of him. I don't even remember where I was, but I saw a clip of him and it was insane, man. Like this guy, like his, his calves are bigger than my waist. It seems like it's just obnoxious. It's wild. But I mean, it's like, and, and they're all open about taking gear. I mean, it's just what what people do on that side of the
spectrum. And I've had people on the podcast that have been super open about taking gear. And for me, it's like I listen to what all they're taking, even if they're doing all the right precautions, they're getting all the labs checked. Like for me, that just seems like too much to keep up with. Like I love bodybuilding because it's it's just seems innate. It seems natural. It seems like we should be able to move. We should be able to go through periods of hunger.
We should be able to, you know, train hard and lift heavy things and be sore. Like, I love all of that stuff in its natural innate state, pristine pure state. But when you start throwing in all this other stuff like all these chemicals and drugs and names that I can't pronounce properly, to me that just distracts from the the pure essence of what the sport to me means in its entirety anyways. Yeah, yeah, I, I think I think so too.
Do you think that question for you, just a curiosity, do you think that the reason that a lot of bodybuilders are having heart attacks at super young ages is 'cause you don't see it natural body building, you only see it in enhanced bodybuilding?
Do you think it's, do you think it's the PEDs or do you think it's the, it's, it's, it's the overconsumption of carbohydrates that is damaging their body that you that you really just don't see because they look so good and so they're carrying it well. It's probably a, a myriad of things, man.
Like they, they've probably got excess glycation for sure, but they're also, I mean, like they're able to eat like when they're, when they're taking a bunch of gear, you've got to just simply eat so many more calories to put that into use. And you can get away with eating a much lower quality hyper palatable processed food. Sometimes you even need to in order to get the amount of calories in. So there's a lot of stress and inflammation that's going to
result from that. And it's like most people that are going that route, they're, they're oftentimes not putting as much an emphasis on, you know, nutrient density and quality and sourcing of that food. Because if they're willing to take all the gear in the world anyways like that, that's just not where they're at. That point you're like. You know. The the malto ejection in this pre workout is the least of my concern. Screw it, let's go.
Yeah. Kinda kinda, I mean, and like, I don't want to speak in generalizations because there are some people that are, you know, freaking chemists. Like they've got everything dialed in, they're tracking everything, they're getting blood work done, they're doing everything, you know, quote UN quote, right? And they are sourcing from the right food sources.
You know, like, if you're going to do it, that's definitely the right way to do it. But I don't want my body to be, you know, a, a chemical shitstorm, for lack of a better word, in environments that I don't know or have complete control or understanding of. And I feel like that's just. It just brings on too many unknown variables into the equation that I don't want to have to try and keep up with. Absolutely. Are you are? Are all of your clients natural or do you train guys that are
enhanced at all? I train, I train everybody. They're not really like taking gear for the sport of bodybuilding. I, I take, I train some older clients that are on TRT, you know, and they're open with that. And I'm, I'm totally fine with that. But like, I am training natural athletes. I'm training people that are on
TRT. But when it comes like if they're, if they're taking gear for the sport of bodybuilding and they're wanting me to like give them pointers on dosages and different types of drugs, like I am totally in the dark there. So I'll just be upfront with them. Like, look man, I don't know, you know what your stack of Winstrol Diana Ball Tremblone needs to be like? That's just not my area of
expertise. Yeah, the the only thing that I really changed when I'm see, I don't, I don't think that I have anybody that's on that's on gear at the moment. Jill. Jill's competing in four weeks. She's the one that I had sent you a picture of and she is she, what's your opinion on TRT? If you've as a, as a natural
bodybuilder? So she like has not She, you know, she, she, she, she did that and she did and she and she had to take a couple other things that are certainly not performance enhancing drugs by any stretch. But I think that, I think, I think that just, I think that basically testosterone was the only thing that was actually on
the banned substance list. And so I'm like, all right, like she's not any worse of an athlete, but I don't know she's, she's, she's doing these NPC shows for the same reason that my, that my last shows were NPCS. I, I did, I did one that was drug tested, one that was not drug tested. But half the half the reason that I compete when I, when I do, especially if I'm doing a couple show, a couple shows in a row is because I, you know, I want, I want, I want to beat myself, but I also want to
network. And so I just, I love, I love how big the NPC is. I love how professionally it's run. There's a, there's a lot of things that I really enjoy about it. But but yeah, I mean, Jill, Jill like, you know, can't do any, any natural shows just because of that. So I'm not sure if you have an opinion on that at all, but. It it's, it's tough, man, Like it's hard to know it 'cause there's just so much nuance to like, why does somebody get on
TRT? Are they doing it because they have some genetic defect that has them, you know, at chronically depressed levels of testosterone? That's obviously not good. So I was totally. Because that's, yeah, that that's where she was at. It was like, you know, probably something where if she really wanted to do a natural drug test and show we could, we could do it. But yeah, between between now
and then, she just. And it's weird too 'cause like when you are taking TRTI mean say you've got, say you've got a typical client that is, you know, 40s, fifties, late 30s, you know, the, the general demographic for guys that are getting on TRT, for instance, because their natural levels have dropped due to environmental factors, due to, you know, periods of dad bought whatever the case may be.
And you know, poor sleep, stress, their testosterone's low, they go to a clinic, they get on TRT, boom, they're taking TRT. They're trying to avoid taking it at super physiological levels. So let's say they're only at, you know, between 6 and 900 on the total testosterone window. You know, that's a quote UN quote normal physiological level. However, if they are taking TRT and they are maintaining those levels throughout the entirety of their prep, they're able to
maintain that higher level. Even the context of a very low body fat and low caloric intake, that is not the same as someone that is not taking TRT because those levels will drastically reduce throughout a prep. As I showed in my prep. I mean, my total testosterone dropped, you know, crazy low, which is totally normal in the context of. Probably better than it would if you're on a high carb diet, but yeah. Yeah, yeah.
But it's like, is it fair that someone is taking TRT at quote UN quote natural, you know, maintaining a natural level, but they're competing in a natural show against people that are not taking TRT and they're seeing a significant drop in their naturally occurring testosterone. No, I don't think that's necessarily fair. So I feel like it makes sense that they would outlaw that stuff. But it's just so much nuance,
man. Like, because like, when I'm, you know, 75 years old, it's like, maybe the research shows that I would benefit from taking TRT, but is that gonna mean I'm never gonna be able to compete again at 75 years old? You know, probably not. But you know what? What is it worth to me at that point? You know, I don't know. Yeah. So yeah, it's, that's my, that's my opinion of it all. Like I'm, I'm natural. I've been naturally my whole life. I feel like I've continued to
see progress. I don't feel like I've plateaued from a natural standpoint. I feel like most people definitely don't give their body the credit that it's due. I mean, we're capable of so much when people think man, and they're so willing and quick to jump on exogenous hormone replacement because they don't feel like they've that they, they feel like they've capped their own innate potential. But that's often times not the case. So for me, I just want to see. What I'm capable of Always,
always something. Always something better you can do, you know, it's like if, if you've never tried, if you've never tried high intensity, low, low volume training. That's like my favorite thing right now, man. Like I love it. Like my work workout workouts are really, really short. It's great for cutting because your your volume is lower and your and and your intensity is higher obviously and so so. What's that look like? Like walk me through that. What? What's? How do you start your
programming? Let's see so my, so my workout today, it usually takes people like I would say Jill, the client that I was just talking about, actually, she has picked this up like the fastest of anybody that I've ever trained on this. But you know how in the United States, most people, most people that go to the gym just in general for hypertrophy training, do three sets of 10, four sets of 10 right of of of most exercises.
My workouts are I'll spend OK, so I'll, I'll, I'll, I'll start with one, I'll start with one exercise. Here's what I did today. Started with seated seated leg extensions, right. So I picked this exercise and I did this for about four or five minutes warming up.
And so my warm up sets were £0, like literally just sitting on the machine with no weight at all and just kind of going through the motion and then 45 lbs for eight reps, 90 lbs for two reps, and then 100 lbs for one Rep. So then that tells me that my working weight should be somewhere in the middle. The lightweight warm up sets, those get blood flow into my legs and, and like prepare them for the, for the range of motion.
And then the heavy warm up sets stimulate my central nervous system and they let my muscles feel the heavier weight. And so there's a, there's a big mental aspect that comes into it from there. So then when you back off the weight just a little bit, you know exactly where you need to be for your one and only failure set. And you got one set. So you're just going to give it everything that you have. So I did 90 lbs. I got 20 reps off of that and then I took one plate off.
And so then by now I'm at 45 lbs. I did 7 high reps, 7 full reps and then I couldn't do anymore. So I did 7 partial reps. So at that point I hit static, concentric and eccentric failure. OK, so then there's no reason that I should do another set of leg extensions. Like why? What's the point? Like they they, they are, they are gone. OK, done with that exercise, move on to the next one. Dumbbell Dumbbell Bulgarian
split squats. Did 8 reps on each leg with my body weight, 3 reps on each leg with 50 lbs and then two reps on each legs on on each leg with 50 lbs plus chains. I added the chains to it to further emphasize quads. So I did 8 reps. So then for my one and only for my one and only failure set this is about 5. After 5 minutes of warming up I got 8 reps and three low partials on each leg. So I hit static, concentric and
eccentric failure. So basically I followed that same pattern for Sissy squats, Jefferson deadlifts, banded sit ups. I did the same thing with those dumbbell hamstring curls. And The only exception to that was the Super set that I did with The Walking, high bar lunges and high bar squats. That was a killer super set. So you're doing basically four sets. The first three are warm up sets, and on the third warm up set you're using pretty much the same way that you're using on
your failure set. Yep. And. Then you go and then you go heavier than than you're going to go on your failure set. So now next time I do leg. So now next time I do seated leg extensions, I'm going to see OK I got 90 lbs for 20 reps That means I could either do 95 lbs for 20 reps or I could do 90 lbs
for 21 reps. But man, I will have a really rough day if I after that and I'll be really pissed off the rest of the day if I don't get that 21st Rep. You know, and so. Like that's, that's how bad I want that Rep. So that's, that's, that's kind of like what's going through through through my head, my neck, my neck, my next leg day, right? So if I, if, if I, if, if, if, if, if I get £95 or if I get 21 reps great. I know that I improved since the
last time. If I get the same and I can't and, and I and I and I and I and I and I fail at 20 reps exactly. Again, if I'm cutting, I'm OK with that. If I, if I'm, if I'm in a building phase, that number has to go up. Otherwise, I don't know, it's telling me that I either need a deload week or, or, or something. But when I'm cutting that number just needs that number just needs to stay the same.
And so whenever I start to lose a Rep that tells me I should probably decrease my volume a little bit more and, and, and increase the, the intensity. So that's the pattern that I have when I cut and that's the pattern that I have for everybody else's word, trying to reduce volume to as low as possible. So you're doing as little
lifting as possible. But by the time that you step on stage, that last, that last couple weeks should always be mostly high reps and everything anyway, you know, you're, you're either ready to step on stage or not when you're 4 weeks out. Like Jill, I told her this morning I was like, if you, if you step on stage, if you step on stage today, I'd be proud to say that I'm your coach. And she's like, oh, I got four more weeks. I'm like, yeah, but you, you're,
you're, you're, you're there. So we're at the point we're start going to do in refeeds. Nice. Nice. Kind of at the end, yeah, I've, I've been walking her through like pretty, pretty close to the way that you do it in your book. So we're basically getting to the refeed phase first. Refeed for her is just going to be 30% of everything across the board. 30% more protein, 30% more fat, 30% more sodium, 30% more potassium. 30% more carbs.
No, not 30% more carbs I. Didn't think so, I just wanted to clarify. She, she is, yeah. She, she's, yeah, 'cause she's actually 0. She's actually zero carbs. So it could be 30% more carbs wouldn't wouldn't change it. Yeah, nice, man. I like it. I like it. No, she looks great and I'm excited for her. I'm excited for you. Thanks, dude. It's awesome, man. It's awesome. I love, I love talking with other coaches and other competitors and just shooting the breeze, man, because it's
it's it's fun. It keeps you, keeps you going. I've got a freaking long time between my next competition. Like it may be, it may be five years before I step on stage again. Who knows? Wow. Yeah, it's a long time, but I. Honestly feel like does that, how does that, how does that not make you go crazy 'cause that's what guest posing's doing for me right now, man. I'm like, I don't know if I'm not stepping on stage once a year, I'm like, what's the point
of life? It's like, it's like I need, I need to have that next goal like at least over the horizon. So it's like at least at least so I can see it, you know? I don't know, man. I think, I think for me, like I go so freaking hard when I'm in a prep that when it's over, I am totally embracing the fact that it's over. For quite yeah, I can. I can see that. But when when you were here on prep at my house, man, like you like you. I mean like you're you're you're
you're definitely yourself. You're still definitely still the same Robert that that I'm that I'm used to, but I mean, there, there was part of you that kind of looked like a zombie, though, And so I'm I'm glad, I'm glad that you're I'm glad that you're feeling better. Yeah, I'm just like all businessman like like when I was at your place, like there was, I was weighing out some ground beef and like the ground beef I had was it was like what, like half an ounce short of what I
needed. And so like I stole like 1/2 an ounce of your ground beef. It's like, no man, I'm hitting my numbers. I'll go to. I'll drive 30 minutes into town if I need. To Crystal. Crystal was like rolling her eyes. She was like, are you serious? Yeah, yeah. But yes, I am serious. But yeah, so I go, I go to that extreme. But then when it's. Over. I was happy. I was happy to contribute a bite of the food that you ate on that prep. Hey, man, I appreciate that. It means the world means the
world. But yeah, when I'm when I'm done with prep and then with the reverse, like I'm totally embracing of the fact that it's over until I'm ready to do it again. And then when I'm ready to do it again, it's like, all right, ready to get back to that degree of intensity and discipline. Because I don't, I just have that yin and Yang to it and I feel like that makes it work for me. Yeah. Yeah, I don't know, that's just me. Lots of people do things lots of different ways, man.
Well, what else is in this in a pop line for you, man? You get, you get all kinds of things keeping you busy. You get the dad life, you get the entrepreneurship journey. You get the guest pose, you get the clients. What else? Anything totally unrelated that's throwing you a curveball in life? I'm playing in a rock band, yeah. What kind of what kind of genre? I mean, I guess rock, what kind of what kind of music do you get? Any samples you can play for us on the podcast?
Yeah, actually, I'm going to start, I'm going to start doing original music on our podcast. So the music that is, I think I use this music like probably every other episode on the Super Set your-life.com podcast, but it's by, but it's by a really good friend of mine that I grew up with playing football. Actually, his name is, his name is Josh Walker. And so his recording label is, is Chevy Walker Music. So that's all music that he's recorded.
We've been rehearsing together for a few months now with his band. He's got five new singles that were that were playing on May 5th or May 7th. I think it's it's on a, it's on a Sunday. Anyway. It's like the, it's like the first or second week of May. So it's coming up here soon, but we'll be doing five of his songs. And then we're doing some covers. We're covering a couple Green Day songs. We're covering Damn it by Blink 182. So it's it's it's it's hard. It's Hard Rock.
I like it. Not for yeah. We don't not, not not a lot of, you know, elderly people particularly care for our music. So definitely the the younger crowd. Are you doing screamo stuff too or is it not so much to screamo? No, I don't scream. I'm I'm the bass player. That's. Nice. Was there like a place people can go like on iTunes to listen to your stuff?
If you just let's, let's see, really, really I'm just kind of posting everything on Instagram. So Instagram, Instagram and Instagram podcast and YouTube all. Right Instagram podcast and YouTube. This is on your personal Instagram. Yep, yeah. Everything that I'm doing is still still focused on bodybuilding, still focused on coaching and everything, but I am working music kind of creatively into into everything that I'm doing on all my channels, yeah. Nice man.
Well, I'm super excited about that. I am not musically inclined at all, but I really appreciate the people that are doing, you know, that are gifted in that aspect that they can, they can play, they can sing. And then just from a branding standpoint, it makes it so cool 'cause you just use your own content, man. You know, yeah, Doctor Kilts really inspired me on that one, too. I mean, like to to see to see him, like to see him playing guitar and then talking and
giving nutrition advice. I'm like, wow. I mean, like, this is, I don't know, it just makes him such a cool unique influencer kind of on a different level. And, and he's especially how how much he's talking about creativity and like our need to to be creative as as a species and just how healthy that that is for your for your mind, body, spirit. Yeah. I'm kind of falling in love with music more than I ever had
before. It's always, it's always been, it's always been, you know, part of my life. And it's how it's how. It's how my wife and I met so. I have not heard that story. Oh yeah, So Taylor and I met at Houston Washington University, but I know that you spent some time in Spokane too, right? Yeah, yeah. That's what I make. OK. OK, Right, right, right. OK. So Eastern Washington University is in Cheney, which is not too far from Spokane. And I used to work.
At the Cheney gym, at that, at that university gym. Oh, you did, man. That's a great gym, isn't it? I've got so many good workouts in there. Yeah, dude. So that hockey rink that you see? Yeah, that, yeah, I mean, that's, I mean, I was, I was, I was on, I was, both of us were on the hockey team too. I was, I was on the, I was on the men's team and she was on the women's team. Very cool man. That's. Yeah, it's a, it's a fun place to play.
So I was going into, I was going into marching band rehearsal and somebody was like, yeah, one of one of our other saxophone players was like, hey, cool. Guess what? And I was like, what? And he goes, we have two new saxophone players. And I was like, oh, cool. And he goes, yeah. And one of them is a beautiful woman. And then I said this out loud. I said, she's probably going to be my wife. So then. And then I sat. And so then I sat next year and I was like, holy crap.
Yeah, I hope. I hope she does become my wife someday. Like, she's hot. And so like. And so we exchanged numbers so that for practicing and for and for and for rehearsals, which like we would have to do at some point anyway, but I don't know. It was, but it was just but an easy way to start talking to her sooner rather than later. She had a she had a boyfriend at the time that was, you know, kind of, they were kind of on the, on the on the out swing of that.
And so we, we just like basically were inseparable from the moment that we met, man. Like we just had, we had, we had, we had so much in common. I just, yeah, I felt I fell in love with her and she fell. She fell in love with me and spend 11, almost 11 years now. That's awesome, man. Well, I'm super happy for both you. I think the world of both you and Taylor and both great people and Crystal and Taylor are super close. We're we're just blessed to know y'all, blessed to call y'all
friends. Man, we're blessed to call. Blessed to call you all friends. Are you kidding me? I love it, man. Well, let's definitely, let's definitely link up in the not too distant future, man. I'm going to definitely hit you up and get you involved with this competition next year. But we will most certainly meet up before then. And we got to, I'm going to be out in your direction quite a bit later this year hunting. So I'll have to just swing by and we'll get a lift in
together. Oh yeah, dude, go shoot a deer together or something, yeah. I'd feel about that man. Fill the freezer. Fill the. Freezer I I I know, I know all the places to go. I love it, man, I love it. Well Colt, where do people go to find out more about you, brother? Oh man, let's see Instagram. I am at Colt Milton the Super set your-life.com podcast is our motivation and workout pod podcast. We publish every Monday and every Friday. Most of our content there is
faith-based. It's we try to keep things, you know, like pretty family friendly. Yeah. Work, workout motivation and bodybuilding is what we got in that show. And then Carnivore Coaches Corner, that's our nutrition podcast. We're ranked number one in the UK for bodybuilding podcast, which is ironic because it's a nutrition podcast, but that's cool. And then other than that, just a shout out to Jill. Her Instagram is Jay. Under score, under score,
Pavness PAVNESS. She's the next athlete that we have stepping on stage and I just could not be more proud of her. She's been crushing it on this prep. She's been following her program 100% to the T and just that looks absolutely incredible. So that's pretty much us and and TikTok. We are at carnivore coach's corner and then YouTube is actually the oddball that's skull bells TV. So SKULLBELLZ, awesome man. Well, I will link out to all those. Make it easy for people to find
y'all. Keep pumping out the content man. Keep making waves and stuff to keep in touch man. If there's everything I can do for you but you just let me know. We will certainly link up by this year. Go get a deer, stick it in the freezer, get a workout in, all that good stuff. Hey man, man, looking forward to it. Can't wait. See you, Cole. Take care brother. See you buddy.