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  • Writer's pictureHall of Gains and Hypertrophy Podcast

Fitness Audit - Matt A Part 2


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01:03:50.57

Paul

Yeah, So what? I would do is I wouldn't superset though. It's just because that's 2 different lateral races superseded what I would do is. Either do those on their own or superset that with dumbbell shoulder press if you can I know it's a pretty busy gym sometimes and I know that like kind of taking up a seat and then a bench or something is not that Easy. You could also bet do bent over lateral raises too. You can just go up to the dumbbells just bend over and do it that way I would superset it with your shoulder press.

01:04:12.85

Matt

Brett.

01:04:13.80

christophknoll

Listen.

01:04:16.82

Matt

Um, yeah, not not lateral raises.

01:04:20.90

Paul

Um, not with your lateral raises at the end. No the latterter raises at the end are going to fry you if you're not already fried so just focus on those? Um, but do your yeah, do at least 1 movement of rear dealt stuff and I think it would be good to do it with your dumbbell shoulder press in my opinion. Because you're already superetting with the upright row and front raises which is good. You got your chest supported front raises. You got another super set side down in front raises. So the the side doubt in front is what's going to give the illusion of doubts. Um, the rear doubt is just going to help with overall stability and strength and the obviously make your back look bigger. Um, so I think super setting that with your dumbbell shoulder press would be good. yeah yeah I love shoulder day I love it and hate it.

01:04:57.88

Matt

Cool I like that shoulder guy I can't want to go do it. Yeah I beat me to I like when it's like it looks like I got something grown out of my shoulder. Yeah, like that? yeah.

01:05:09.69

christophknoll

The the death stars.

01:05:11.20

Paul

Yeah I'm at yeah yeah, more plates more datetes. You got the deathstep death bar doubts. Yeah I'm getting to the point now because of that I think because of that burnout set where like I'm actually starting to see some doubts like I'm walking up I'm grabbing a plate and I'm walking up to the. Ah.

01:05:15.66

Matt

Forget it.

01:05:28.72

Paul

Up to the um ah like a machine or something My adults are just popping out which is sick. Um.

01:05:35.29

christophknoll

Have you seen the ah the edited picture of ah Derek primore plates more dates where his shoulders cut edited out and it's like like plate armor.

01:05:39.00

Paul

Um, yeah, he had a death stars if.

01:05:44.90

Paul

Yeah, yeah, I've seen that it's sick. His doubts are crazy but he doesn't like he was talking about it in a short recently where he his doubts are nuts but his chest isn't quite there. Yeah.

01:05:53.35

christophknoll

I was I was about to reference that how he talked about you either I think the guy he was talking to was like you have really good delts or really good chest. No one between.

01:06:03.87

Paul

Yeah, that's really that's why my delta shit because of a good chest. Um.

01:06:07.33

christophknoll

I Yeah I I have decent delts and terrible chests. So I I subscribe to that.

01:06:14.41

Paul

Yeah, yeah, it makes sense that he said it can go the other way any other way either way. Um Matt you still there to be lose him. Okay I didn't get a message or anything.

01:06:23.86

christophknoll

Yeah, we're gonna clip this part right here. 1 of 6 all right.

01:06:32.11

Paul

Oh actually my my phone has slack on it. Yeah I just cut this cut this off. Oh you're still here. Okay, okay, no, you're fine. Just let us know and we'll ah we'll pick up the conversation when you walk away. Um.

01:06:35.90

Matt

I No I'm still here. Yeah, we'll just cut that out I just grabbing some coffee and I'll go it back I don't want to interrupt you know? Oh yeah.

01:06:36.35

christophknoll

Yeah.

01:06:51.47

Paul

You don't gotta worry about people too many people seeing your video work out all this out but you don't gotta to worry about too many see people seeing your video. We only posted on Youtube and yeah, on most of our listeners are on like listening. there's no video. yeah there's no video

01:06:53.10

christophknoll

Um, yeah.

01:06:55.20

Matt

Um I didn't know I was gonna be on video or not.

01:07:02.88

christophknoll

Just regular podcast. Yeah.

01:07:07.61

Paul

Um, we get like a few people listening on Youtube which they watch but it's not many most of our listeners are just listening. They won't see you? Um, so yes, we'll cut that we'll resume what we're saying um yeah for me, my doubts are.

01:07:13.99

Matt

Okay.

01:07:24.52

Matt

Think.

01:07:24.79

Paul

Something I've had to work on to with my arms but I'm finally getting to the point where um I'm building them back up. Um, for those that are listening meshes grabbing some coffee right now. So we're just kind of filling the time but as a quick update too. Um, don't take trend because because it's fucking Awesome. That's why you shouldn't take it.

01:07:39.46

christophknoll

Huh.

01:07:39.73

Matt

You.

01:07:43.59

Paul

Feel so fucking good all the time and training is so fun Now do not take it like it that shit could be so addicting I'm able to come off and I'll be fine but like for those that have a addicting side to them. Do not take this shit.

01:07:54.89

christophknoll

I.

01:07:59.56

Paul

Um, but yeah, so we'll get back into it So back back Ooh back is my favorite I Love back? um.

01:08:03.49

Matt

Um I Love back day and I can never find something that hits all of it. Do you know what? I mean.

01:08:09.23

Paul

Yeah, it's it's a lot to hit your back is your biggest muscle the lats are your biggest muscle in your body they're there're they're a lot. Um, so you do cardio back. That's tough I mean I do cardio back as well. Five second pause dead lifts at the knee so I wouldn't start with deadlifts that's my first thing. Um.

01:08:23.70

christophknoll

E.

01:08:26.65

Paul

I would swap out the pull downs and the dead lifts for sure likes just swap them just you don't have to swap them out just swap them. Um, so for like lap pull downs you're doing twelve ten ten eight and then do 5 sets of 6 Um, let me speak.

01:08:42.94

Matt

Um, that number underneath it is like ah the top weight that I hit 5 by 6

01:08:48.52

Paul

Um, okay, um, me think yeah.

01:08:52.10

christophknoll

Yeah, just the the deadlifts are your your primary movement I mean a lot because I mean you do ah we all do a lot on back day but your primary movement is what you want to like fire the most into but and you can't do it off the bat. Because you have to you know, engage your back a little bit so the the the pull downs are even like I already even mix in like ah or even substitute and bring up your um, your rows if you're if you're doing like a couple warm up row sets just because the deadlift should be where you're. Putting your most energy towards.

01:09:28.66

Paul

Yeah, definitely we think here. So yeah I would take out the rear doubt Fli is now that you're kind of hitting it on shoulder day I think when you do shoulder dates. You just do shoulders. Um, and when you do back, You should do back. You shouldn't really do.

01:09:35.43

christophknoll

E.

01:09:42.49

Paul

Dealt on top I get why rear Del Flis are on it I get it. Um I just think for for guys in particular I think we need to focus on back when we're hitting back. Um, just because it's such a large muscle group. Um, so yeah, so I think a la pull down start would be good. Um. And then potentially like you could even do like 1412 tell 10 and then do like 4 sets of 8 or something at the end. Um, so that you're not doing so much weight. But you're definitely warming everything up pretty well and then maybe get into failure towards the end. Um.

01:10:21.25

Paul

That's ideal because like staffa saying focusing on your dead Lifts is definitely the definitely key. Um, it just whatever your body responds to the best um, some like mine kind of more agrees with like like if I'm doing a warm up for a pulldown I do like a narrow grip.

01:10:25.70

Matt

Would you be doing a wide grip or a closer grip.

01:10:41.70

Paul

Kind of like ah like a like a V attachment but like you could also like I also respond really well to a neutral wide grip for me personally so it just it just whatever, whatever you agree with um.

01:10:54.40

christophknoll

Do Deadlifts ah hurt the because you mentioned the the calf issue from back Squats did deadlifts hit those at all or no like in terms of the pain. Okay, okay, that's good.

01:11:01.98

Matt

No, no, they're yeah I Love Deadlifts I don't do enough of them and I don't like that put me make made me pause but it is what it is.

01:11:08.60

Paul

Yeah I love that listen to.

01:11:08.84

christophknoll

M.

01:11:16.75

Paul

I mean yeah, you don't necessarily need to pause what I would do honestly is if it was me um I would do 6 by 8 and then instead of the five just do just don't do five second pause um 1 thing you might like I don't know if you've ever tried it. Um is rack pulls you ever done rack pulls. Okay so you could do that and I mean granted if you pause at your knees. You wouldn't really be.

01:11:39.55

Matt

Um, yeah I like rack holes.

01:11:39.95

christophknoll

Love Rack bulls.

01:11:51.80

Paul

I mean it'd be on the rack I mean there's really no point in doing that. But yeah I mean anything below your knees is your legs right? when you're hitting deads anything past your knees or below them is your legs. So if you wanted more lap focused stuff. You could do rack pulls and then you can do a lot more weight for 6 by 8 Um.

01:12:08.89

Matt

Um, yeah I think I um I think doing rack pulls would be good.

01:12:09.27

Paul

You could do that? Yeah, um, it also probably be better. Not that you're seeing. There's paint but it would be better on your calves. Um, because you're not, you're not working your legs at all and you're not getting super low. So that'd be good that'd be good for your second movement. Then you get into your chest support to rows work to heavy 8 and then 6 sets of 8 um, so what's the 45 twenty five five is that what is that is that plates or.

01:12:36.76

Matt

Um, it's a good question. Um.

01:12:42.27

Paul

You can definitely lift more than that for dumbbells.

01:12:47.32

Matt

Um, yeah, ah.

01:12:53.25

Matt

That's going to be ah that's a it's a it's like a T bar kind of chest row does that make sense like Julu where you like the bench is like this and then there's a row and you are leaning and you put the weight over here.

01:12:55.90

christophknoll

Is that rest times. Ah.

01:12:59.48

Paul

Okay, yeah, yeah, yeah, yeah, just t bar roads. Yeah yeah machine t bar rose yeah so 45 twenty five five is that like what waits on the bar.

01:13:10.90

Matt

Nobody says? Yeah, yeah, yeah plate a twenty five and a five yeah

01:13:18.39

christophknoll

Okay, there we go.

01:13:19.39

Paul

Okay, gotcha. Yeah, okay yeah I mean how many sets does it take to work to your heavy 8

01:13:25.42

Matt

Usually at by that time I'm ready to go I can usually just throw it on there and I'm and I'm ready to go.

01:13:31.65

Paul

Okay, yes I would just do like.

01:13:34.51

Matt

I usually do like one forty five and then I'll put the weight down and get inkin into my set.

01:13:39.35

Paul

Okay, yeah, that's fine, a 45 for a warmup and then getting right into it. Um, yeah, especially with what you're doing in the previous sets I would probably do like 4 sets of 10 probably just because you've already done so many reps. So I think your biggest thing right now is just trying to like.

01:13:55.15

Matt

Um, right.

01:13:58.54

Paul

Not push too much weight because you've already done a lot of weight not reps of a lot of weight in the previous movement so get in some more reps but not absolute fryer system. Um So get a good stretch like stretch like all the way down and then really pressing all or pulling all the way back up and what you can do because like. Okay, you're doing low rows. Okay, yes, nevermind. Um, yeah, so that'd be Good. You can even do like because I don't really see it here depending on your depending on your lap Pulldowns. You can even do like for the tbar row you can do like a really wide grip to focus on your Terrace major and minor which um for those that are listening and that connects your latch to your delt. <unk>ll help with Width so you could do that? Um, because you're not really hitting them depending on your lap pull down how you do your lap pull Down. You're not really hitting them too hard so that would be kind of fresh. Yeah, So if you yes I mean depends on yeah when you do your lap pull down just depends on how you're pulling it. So like you could.

01:14:49.73

Matt

That's what yeah.

01:14:54.61

Paul

With my muscle connection. You could pull it really from anywhere for for wide grap wide lat wide grip La Pulldowns Um I was going to see you could do low. You could do lower lats with the ches-s supported T by row but you could do in a low row which kind of hits your lower lats if done properly which I'm sure you are so that's fine.

01:15:07.93

Matt

You know.

01:15:13.70

Paul

Um, ches supported row I would do because I know Fitness Factory I would do I don't know how you feel about it that that black chess supported row machine that has the different pins on it I would do that.

01:15:29.25

Matt

You know? Yeah, that's nasty.

01:15:32.58

Paul

With like a wider grip that's sort of I love that machine. That's why I'm going there today's for that incline bench like I love that incline bench with the 3 pins you can change where the weight is displaced. Oh I can't wait I love it. Um, so yeah, so I would do that machine and they just do a wider grip.

01:15:37.30

Matt

Really. Um, yeah.

01:15:50.17

Paul

And then I would focus more so on when you're putting the weight on. Obviously you want to focus on the middle but put the pull like a 25 on the bottom rung so that that way the squeeze is harder. And then the stretch is easier so you could stretch out nice and easy. Not a lot of taxing there and then when you when you squeeze the top of the Contraction. You can really press that in there. You know that's what I would do Yeah, that'd be fun. Um rare Doubt Flies. We'll move that to doubts.

01:16:13.38

Matt

Yeah, cool play around with that. Yeah.

01:16:23.10

christophknoll

To shoulders. Yeah yeah.

01:16:24.41

Paul

I mean that's a pretty good back right? there? Yeah I dealt shoulders. Yeah, um, so that's 1 2 3 4 movements and then pull ups 5 sets max effort on I would superset pullups with um pullovers cable pullovers.

01:16:40.85

christophknoll

Over the time.

01:16:42.50

Paul

So like you put a rope or a bar um on it and you just pull it down and that's all lats you're stretching your whole blad out with that. Um I would just do percent those 2 things um to finish up.

01:16:47.62

Matt

Ah, yeah, like those like ah like a straight arm kind of lap like like we go like that and pull it down to the phone I Love the way that feels.

01:16:57.43

christophknoll

You drive it to your hips. Yeah.

01:16:58.31

Paul

Yeah, basically yeah, yeah, yeah, yeah, so I would finish up with super setting pullups and super setting it with that. Um, that's how I'd finish it up and you just you'll just whatever ounce I mean.

01:17:03.39

Matt

Yeah.

01:17:09.55

christophknoll

Are those things near each other at Fitness factory.

01:17:12.42

Matt

Um, yeah, yeah, there's a few. There's a few options. It wouldn't be hard to choose that. It.

01:17:15.54

Paul

I'm sure a cable machine has a pull up attachment thing on it. Yeah yeah, so yeah I would do that? um.

01:17:18.50

christophknoll

Okay, because you don't want to be that guy that's running a superset across the gym and making people go No no no, you can't do that I'm super setting right now.

01:17:31.79

Matt

Um, yeah.

01:17:34.12

Paul

Yeah, that's what I would do um superset that and then that should be your back day. That's a good back day. Um, as far as the superset goes for that last one. Um, yeah, so low. So the low row sorry we'd even touch on that low row 4 rounds 8 with left arm 8 with right arm.

01:17:51.39

Matt

Yeah, it's a lot 16 26 times 404 rows

01:17:51.85

Paul

10 together is that reps so you do.

01:18:02.00

Paul

Okay, so you're gonna do so you do 4 4 sets of 8 with each arm and then four sets of 10 wow okay, okay.

01:18:10.71

Matt

Together. Yeah, but I'll do 8 8 10 and I usually go out a little bit lighter. Um, so that by the time I'm getting to that 10 It's like a kind of like a burnout if that makes sense.

01:18:23.84

Paul

Yeah, and is there is the machine is each arm independent when you do single arm. Okay, yeah, so I mean what I would do is like um.

01:18:26.47

Matt

Um, yep.

01:18:33.57

Matt

And then the two forty five s and a 25 is like the weight on each side.

01:18:37.31

Paul

Yeah, so what I would do is instead of doing 4 rounds of 10 I would do 2 rounds of 10 for both arms or what what I would do is you do the the 4 sets of 8 for each arm and then on the last set do a drop set twice do 2 dropsets and go to failure.

01:18:54.85

Matt

Gotcha.

01:18:56.59

Paul

With both arms. Um, or you could even do it where like you do 5 you do 6 sets with single arm but then no no, that's how I would do it? Yeah, do 4 sets of 8 each arm and then do 2 drop sets together probably keep the same weight. Because you're going to be kind of fried so just go to failure. You're going to get more reps than 8 most likely but just go to failure. That's what I would do just go until you're like to you just literally can't even lift it anymore.

01:19:24.44

Matt

Yeah I like that.

01:19:32.10

Paul

Yeah, so that's what I would do there? Um, and then that's your back day. Yeah, overall it's a good back day I just would change most of it which is changing where things are and then just suggestions on like failure sets instead of finishing off with 8 or something.

01:19:35.44

christophknoll

I Was gonna say it looks pretty good like yeah yeah, ah.

01:19:48.35

Matt

Um, yeah, are.

01:19:49.91

Paul

But or um, all right So chest. This would be fun.

01:19:52.64

christophknoll

This is this is the Paul specialty right here.

01:19:57.76

Paul

Yeah, was my much strength um that your bench is fucking nuts. That's a lot. There's a lot for bench. Um.

01:19:57.77

Matt

Um.

01:20:04.15

Matt

I think that she programmed lots of high reps like that I don't know why why would she? why? Why would that happen. Why would she do that you know I've never seen her do a chest day for the record.

01:20:13.20

Paul

Um, it I don't know I don't know because bench. Yeah yeah for for women, it's It's very difficult to build chest. Um.

01:20:22.29

Matt

So I mean you he doesn't have experience.

01:20:30.10

Paul

They're like built not to actually literally they're built to have fat on their chest. So it's it's very difficult for moon to build chests. Um, so they have to hit it very differently for us I mean especially considering you're talking about barbell here I would probably do 5 or 6 sets at the most. And do like maybe like 8 to 12 reps per set. Whatever whatever rep range you want I would do like 5 or 6 sets of the most and kind of like work your way up. Um and wait so like don't do like. 25 for every set do like 2 25 then like two thirty five like it kind of says there like slowly work your way up. Um, and then finish off with like 8 or 6 or whatever it is. That's kind of up to your discretion I think you just should feel it out because it's going to be so heavy in your your shoulders. Um.

01:21:09.30

Matt

Um, yeah.

01:21:22.63

Paul

Be sure that you're not taxing your shoulders too much like bench is really one of those things you got to really pay attention to your joints. So when you're a heading bench. You want to make sure that like 1 way to look at it too is like let's say you're doing like 8 wraps or 10 or 12 reps whatever it is when you're at the top of the rep. Almost imagine, you're pulling the bar together like try to like. Squeeze the bar between your your fingers. You know I mean like you're like you're at the top and you want to pull it this way you know like towards the middle it'll help with concentration of your chest and that'll make it harder. So if you do that pause for a second squeeze and then bring it back down and then make sure your shoulders are kind of almost like like a ° angle when you're hitting bench that would be good. I mean you've done a electric lifting I'm sure you know what you're doing with bench but that'll help with focusing on on chest because that's a lot of sets and a lot of reps for bench. That's that's too much in my opinion.

01:22:12.93

Matt

Okay, you should focus on doing a higher up range right.

01:22:14.84

christophknoll

No.

01:22:16.98

Paul

Um, yeah, you could absolutely I mean for bench I think if you're doing barbell I think that 14 is kind of like the top I think anything more than that you're kind of wasting your time. Um, so I wouldn't really do more than 14 But.

01:22:28.87

Matt

Um, yeah.

01:22:33.91

Paul

Um I wouldn't really do any less than if personally I wouldn't do any less than 8 just because anything less than 8 You're risking an injury. Um, that's just me personally, but it's up to you. Whatever your body responds to.

01:22:46.58

Matt

Just you can you could push more weight at ah at ah at a 4 to 6 rep kind of range right? yeah.

01:22:54.26

Paul

Yeah, you push more weight and you'll fry yourself without realizing it all of a sudden you're failing the rep and now you got more weight on you than you did before you know so it's just a little more dangerous. That's all, um yeah, that's what I would do moving into dumbbell Incline branch. Um.

01:22:56.72

Matt

Um, right? Yeah yeah.

01:23:12.51

Paul

Let's see I'm trying to see what else you do V bar under hand straight bar. Okay, so this is triceps. Okay, so you have an arm day and a tricep section of your chest day. Okay, so what I would do is.

01:23:18.17

Matt

Um, yeah.

01:23:25.78

Matt

Um, yeah and I can't do pullovers for the record because of my shoulder. Yeah so I'm not doing. Yeah.

01:23:30.66

christophknoll

O.

01:23:32.93

Paul

That's fine. That's fine I think pullovers per chess is kind of overrated anyways. Um, so I think what I would do is instead of doing that superset do a chest fly. Variation. Whatever you agree with the most for me, it's machine but whatever you agree with the most do that between your bench and your dumbbell Incline. So Do a chess fly there. Um, yeah, you definitely want to fly in there.

01:23:54.14

Matt

Um.

01:23:55.46

christophknoll

I was going to say I don't see any fly movement and that's that's huge like got a cable fly and I'd even like if there's nothing in here at all for flies. Um, the. I do the high middle lows on a cable so you set it up where you have it in the highest position you do a set of flies in the down butot like pulling it down then across the middle one you said in that middle one whatever your shoulder length 1 or shoulder height one is and then down at the bottom for your um, do like single arm.

01:24:16.00

Paul

And.

01:24:28.85

christophknoll

What the fuck cop Paul you you had me doing them I forget the name of it with the single arm pullover. Yeah, because that because that'll you can then eliminate the the pullovers by doing that because that gets your upper chest right? there.

01:24:29.89

Paul

Yeah, like kind of like front in the yeah upper chest front raises basically where you cross you go across your chest.

01:24:42.94

Paul

Yeah, yeah, that's what your pullovers are doing really anyways. So and those are good in your shoulders.

01:24:45.99

christophknoll

Yeah, and if it's if it's and that's what I mean it's better for the the injury prevention on that shoulder.

01:24:51.93

Paul

Yeah, if you're going to do that. Just be careful. The high the high flies those can be kind of tax on your shoulders but middle set or middle section for for cable flies and then upper chest flies on cables is fine for your shoulders.

01:24:54.10

Matt

Um, right.

01:25:08.78

Matt

Would you try to hit like ah 4 by eight four by 10

01:25:09.66

Paul

Um, um for flies I would do probably like 4 by 12 um or something like that just because it's such a good movement. You could just really squeeze it out. Yeah, really good volume. Get a good pump. Um, and just really just fry your chest with that.

01:25:16.87

christophknoll

Higher volume.

01:25:26.37

Paul

And then your dumbo uncclined bench 4 by 10 is fine I think that's fine. You don't really need to you don't really got to change that um just be careful your shoulders any anything dumbbell for for chestss is hard on your shoulders. Just be careful of that. Um, let me wait. Let me look at your arm day real quick for a second. Um, chemical.

01:25:49.10

Paul

Okay, yeah, so I think you do a lot of stuff for your biceps on arm day and not a lot of tricep. So I think what you should do is just take out your tricep movements that day.

01:25:56.90

Matt

Right.

01:26:05.67

Paul

And then after a dumbbell incline Bench Do another very variation of fly. Um and then like maybe you superset that with dips like body weight dips or machine dips or something like that would be good um to finish it up.

01:26:17.37

Matt

Like that.

01:26:20.74

Paul

Yeah, so like basically it's like 3 single sets like 3 single movements and then a super set to finish it off, you're doing 5 movements total for chest.

01:26:25.10

Matt

So you wouldn't You wouldn't do you'd get rid of the dumbbell close grit presses. They're hard to do after doing a chat after doing the flies.

01:26:29.71

Paul

I think those can be good I think. Yeah I just I just think that dips dips would be a better option instead of the close grip bench. 1 thing I love I don't know if they have it is do you guys have a smith machine that's straight up and down or it's it's not angled at all.

01:26:36.25

christophknoll

M.

01:26:48.80

Matt

Um, yep, correct it straight up and down.

01:26:54.93

Paul

Okay, so what you could do is instead of the fly. Super said it with the dips you could do Yes, you could do. Okay this is what I would do I would do oh shit. Okay, um, so.

01:27:11.48

Matt

Um, yeah, he's like a horse mother's half. Yeah.

01:27:11.93

christophknoll

Ah, he's getting excited now. It's a kid in a candy store. Ah.

01:27:14.89

Paul

Um, just trying to think of what would be ideal. Yeah, basically so what I would do is.

01:27:24.21

Matt

Your.

01:27:27.90

Paul

Okay, this is what I would do if it was me I would do the bench then I would do machine flies then I would do the dumbbell Incline bench then use that straight up and down Smith machine. Grab the yum close script lat pull down attachment. Um, you know it's like a V and your your your hands are kind of close together flip that upside down, go under the Smith machine and then you want to press so it it is close Grip Bench Um, kind of like what she has with with dumbbells but you're pressing the Smith machine with that attachment.

01:27:46.27

Matt

Yeah.

01:28:03.51

Matt

Um, yeah, yeah, so I can stand.

01:28:03.89

Paul

I Could send you an example after this episode after we record I'll send you an example of what I'm talking about? Yeah, so basically what you're gonna be doing is you're gonna be focusing on the so the middle of your chest the separation between your pecs when it comes to that movement. That's gonna be really, that's gonna be really fun. You're gonna like that a lot. Um I love that movement. But.

01:28:13.24

Matt

Um, yeah, that's news.

01:28:21.42

Paul

The gyms I go to don't have angled um Smith machine so or they have angled smith machine like you can't really um, an angled. Yeah, you need a straight one. Um, if it's angled. It won't work the same because you're gonna you're going to end up offset. Um, so yeah, so do that and then superset that with dumbbell.

01:28:26.42

Matt

Um, oh yeah, mine spoken about yeah.

01:28:26.71

christophknoll

Yeah, that all of the straight. Yeah.

01:28:41.25

Paul

Um, or cable if you can um, upper chess flies going across. Yeah so that's what I would do that would be a really fun chess day.

01:28:49.90

Matt

I got you would you do I like ah for each of those would be 4 by ten four by 12

01:28:57.68

Paul

So for the superset I would probably do probably 4 by 10 Um for the bench and then probably like 4 by 12 for the fly. Um, yes, that'll be a fun chess day. You'll have fun with that.

01:29:07.16

Matt

Um, cold. Yeah yeah, you'll have to see me a video of that V bar. Ah lets go.

01:29:11.80

christophknoll

Chest days are always fun.

01:29:15.34

Paul

Yeah, yeah, I'll even since you say that I'll probably end up doing that today I'll just send you a video of what I do so it's kind of tricky. So.

01:29:21.17

Matt

I Have no idea what that looks like like how do you attach the little V bar thing to the R Yeah, it sounds dangerous.

01:29:25.25

christophknoll

I was I was gonna say ah ah I yeah Joe Aesthetics does it I'll find it real quick.

01:29:34.60

Paul

Yeah, so basically what you want to do is you want to have it like kind of like diagonal for a second then you press it up with the Smith and you twist. So it's in the right spot because you have to twist twist the bar in order to get it off the rack. Um yes you want to press up twist it so that it's off the rack and then you can start pressing from there. Um.

01:29:43.73

christophknoll

Oh I got it.

01:29:43.96

Matt

Why.

01:29:51.70

christophknoll

Paul I just sent it to you if you want to send it to him. It's it's joe'sthetics doing it.

01:29:53.60

Paul

And then okay let me take a look at it. Um, yeah, whenever that gets through Um, but yeah, so that's what I would do? Um, and what's good is that for most my machines you can set the safety. A good spot so that way even if you fail it doesn't come down on top of you. Um, so you want to be able to get full range of motion. But if ah, you fail you want it to stop just above your chest ideally which there's there's usually safeties you can adjust on Smith machines so that'd be good. Um, so going into.

01:30:22.54

Matt

Yeah, yeah, yeah.

01:30:31.20

Paul

Quads here. Um 2 so you said like it says like your session 2 rounds 1 by twelve two by 10 3 by 8 4 by 6 Do you do that twice. Okay, that's too much that's too much. You don't need to do that.

01:30:44.90

Matt

Um, here it's mass it. No, it's not. It's pretty nasty.

01:30:45.65

christophknoll

Oh my lord.

01:30:49.32

Paul

Yeah, you don't need to do that twice for yeah so I would take out the 4 by 6 leg extensions is something that requires a lot of volume. It's not something you want to do in 10 so I would take out the 4 by 6 and probably do like 2 by twelve three by 10 and 4 by 8 or something like that because you like anything below 8 is just like you're just really not getting the squeeze out of that machine that you that you need. Yeah, so that's what I would do red hack squa 2 by twelve two by 10.

01:31:18.92

Matt

Cope.

01:31:20.39

christophknoll

And especially seeing that the leg extension is that first movement you won't you got to save some for like you have that hack squat in there single leg presses I love I love single leg presses but those are like your 2 primaries right there. So like.

01:31:28.25

Paul

Yeah.

01:31:33.67

Matt

Um, me too.

01:31:37.34

christophknoll

As as much as you want to go high volume on those legacy inches. You got to save for the for the big movements.

01:31:43.90

Paul

Honestly, yeah, yeah, that'll work you and then you got your hack squat I like I mean that's that's fine 2 by twelve two by ten five by six I mean the 5 by six if it was me I wouldn't go any less than 8 um. You could do like 4 by 8 or or something like that. That's just me. But if you like to 5 by 6 then keep that um single like press 5 by 8 each leg six forty five s I mean that's fine on blue leg press superset so you do step ups walking lunges. Um, yeah, you could what you could do is like you could.

01:32:24.51

Matt

I Like this quad day too usually by the end of it I'm like it's like perfect if that makes sense. Yeah.

01:32:31.94

Paul

Yeah, yeah, so what you could do the abduction at the end's fine. That's the inside of your legs I always get them mixed up I can never do them right? Abduction is the inside. Okay, so that's fine. Um, the superset. That's yeah, that's that's.

01:32:39.32

Matt

Yeah I call um good girls. The bad girls.

01:32:43.51

christophknoll

So.

01:32:48.20

Paul

That's a good idea. That's what I should start calling them. Um, so for the superset instead of the step ups because that's kind of like to me I think your walking lunges can kind of essentially do the same thing as long as you just focus on your glutes. Um, you're kind of doing the same movement in a sense. You're pressing from your boots So I would just instead of the step Ups I would do like like a goblet squat or something like that or maybe like um like ah.

01:33:10.30

Matt

Um, are.

01:33:24.40

Paul

Oh my gosh. Why am I drawing a blank on what is called Sissy squats. Yes, perfect I would do sissy squats or something like that. Um, super said it just to kind of like squeeze it out like you don't go to do you? You really don't got to do weight at all. Just so that you can just get the blood flowing at the end just kind of burn out your quads towards the end and then.

01:33:24.98

Matt

Is he squats.

01:33:43.60

Paul

You You'll do that with your walking lunges. Um and then your abduck should be kind of like your cool down. That's what I would do and that's that'd be a good that'd be a good quad day. Yeah.

01:33:54.45

christophknoll

I Was gonna say a bit mostly looks good like I would just really focus the energy towards the hack squat and the ah leg press.

01:34:00.67

Paul

Yeah, like you said should take out the four bi 6 and just do one round.

01:34:04.97

christophknoll

2 rounds that's wild. How many sets is that hold on that's 5 That's fifty thirty

01:34:13.13

Paul

I Mean she's talking from so like the leg stuff is like she kind of overdoes it. But that's also like typically that's how women do it They they really overdo the legs that's their whole focus. Yeah, that's fucking crazy.

01:34:21.37

Matt

Like 27

01:34:24.76

christophknoll

30 sets absurd absurd you're you're walking out there and you don't even have to jiggle your your leg your whole leg just the quad pump after that my lord.

01:34:32.74

Matt

Um I am.

01:34:32.82

Paul

Yeah, that's crazy.

01:34:39.45

Paul

Yeah, pretty much.

01:34:41.38

christophknoll

That could be just your workout right? there just do 30 sets of light extension. Go home.

01:34:42.87

Matt

My my veins are pumping. Yeah yeah, they're there I can see him halfway through that last round yup.

01:34:52.19

christophknoll

Um, yeah.

01:34:52.41

Paul

Yeah, okay, um, and then you do day seven is arm day. Do you? So is your rest day technically so like how is when is it Saturday is Fridays. Okay.

01:35:03.39

Matt

Um, it varies. Honestly, yeah because right now I'm kind of just going.

01:35:07.63

Paul

Yeah, you got a seven day split so I was curious if it was the same day each week or something.

01:35:09.98

Matt

Yeah I usually try to do the same day. So like like I'm probably going to take I'll probably go work out when we're done with this and then my rest day will be tomorrow but I have a softball day tomorrow. So I be I got like.

01:35:23.84

Paul

Um, yeah.

01:35:24.21

christophknoll

M.

01:35:29.17

Matt

3 game 3 softball games tomorrow. Yeah so I really don't get a day off. Yeah.

01:35:32.34

Paul

Okay, same stuff. Yeah, okay, um, all right cool I was just curious So that's cool, um arm day. Um.

01:35:33.90

christophknoll

Yeah I got mine today and tomorrow.

01:35:43.00

Matt

I mean if we can get into like five days that'd be sick. You know like but I don't know where or how you.

01:35:52.29

Paul

You'd have to really you'd have to just combine your leg days. Yeah, yeah, you could do that too. It depends it's up to you. Whatever you want your split for me I was I respond to best to six day

01:35:53.90

christophknoll

I would meet or the arm day would transition into the back by Chest try.

01:36:07.47

Paul

And the gym splits. Yeah yeah I need it personally just for my fucking sanity. So.

01:36:08.48

Matt

I like it I I mean I make time for right now. It's not ah, not hard for me to do six days from yeah like I like going to the gym I like getting the it's like free endorphins free drugs I feel good. You know? yeah.

01:36:21.90

Paul

Yeah, basically yes I mean you can keep to six days I mean it's not the end of the world but you could throw in an extra an extra day what you could do is like you can keep the same split and have like an eight day split and just throw in like an extra rest day like after like um.

01:36:22.12

christophknoll

Um.

01:36:36.25

Matt

That's a good idea.

01:36:38.30

Paul

Yeah, you could do like you could do your. Let's see let me go back here. You could do hams then shoulders then back rest go back. Chest quads arms rest. That's what you could do 3 on one off.

01:36:57.65

Paul

That's what you could do that way. You keep the same split. You're in the gym most days of the week um some weeks you might so like some weeks you get technically 2 rest days but like most weeks you're getting one rest day a week. So.

01:37:06.49

Matt

Um, yeah.

01:37:09.25

Matt

Not like that idea. It's a good idea and then it switched up to so it's not like Mondays are the same. Yeah.

01:37:13.55

Paul

Yeah, yeah, yeah, each week is gonna be a little different. Um, so that'll work. Yeah, you could do that I think that's that would be what's best. Um I think you get a good split I mean for what I'm focusing on I do one like day week that's why I'm able to get six days um and two arm days. But.

01:37:13.93

christophknoll

Exactly.

01:37:33.25

Paul

Um, if I didn't do two arm days I could do five days no problem so um I think that works for you. So for your arm day. It's way too bicep focused. Um, it's like you do just tons of curls cable. Yeah.

01:37:44.74

christophknoll

I was going to say this This is ah this is a bicep day. This isn't a ah arm day. Ah.

01:37:49.89

Matt

It's not on day. It's bicep day.

01:37:52.10

Paul

Yeah, literally your only Tricep movement I can I think is your skull crushers which even then is like yeah which even then those are just super inferior for triceps. Um, so yeah.

01:37:54.29

Matt

Yeah, and I try to pop cute. Ah.

01:38:01.29

Matt

Right here, you just skip them because I'm like this is silly I feel silly doing it. Yeah.

01:38:08.65

Paul

Yeah, so what I would do is okay, we can kind of adapt what she has is going to say was re erase everything but it's not necessarily what we have to do so.

01:38:18.94

Matt

Let me see if I have another arm day that I could send you ah this one has 3 point cable curls so they're like 20 ones curls curls it sounds like.

01:38:23.71

Paul

Yeah, a little warrior.

01:38:33.35

Paul

Here. Um, just just here's I'm going to give you my number in chat just ah, text it to me here because I don't got slack right now. It's on my phone when I'm using for video. Um, yeah, so just text it there.

01:38:34.71

Matt

Genes feel. Are.

01:38:50.63

Matt

Because this is the one I'm a text you right now is the one that I usually do and I just continue doing this one if that makes sense I don't think I ever told her that but I just yeah, this is the one I like doing except for the dips.

01:38:50.72

Paul

But I think.

01:38:57.45

Paul

Yeah, okay.

01:39:09.71

Matt

At the end usually I'll do something else like I'll do a set of pushups like a burnout pushups good.

01:39:10.60

Paul

So okay here I'm gonna I'm gonna send it to you to staff you go.

01:39:18.23

christophknoll

Um, yep.

01:39:21.35

Paul

Okay, so 3 point cable curls 6 sets 8 reps bottom half like 3 point cable curls. Okay, so you're doing like 20 ones kind of okay yep, okay I see what're saying that's fine to start.

01:39:32.21

Matt

Yeah, it took a weird filiation of a 21

01:39:40.42

Paul

Um, yeah, that's totally fine I don't see a problem with that narrow grip. Easy bar wide grip easy bar v bar extensions. So you're doing like yeah, you're 2 tricep movements but you're doing so for v bar.

01:39:48.97

christophknoll

2 there's 2 Yeah, there's.

01:40:00.21

Paul

You're doing a cable machine with the close grip attachment and you're pressing down. oh oh I know what you're talking about. Okay now I see okay that's fine I mean 5 by twenty is a lot that's a lot of reps and a lot of sets for that. But I mean that's fine. Um.

01:40:05.61

Matt

Um, yep, right.

01:40:14.40

christophknoll

Well I mean if it's like 3 if you broke that up 3 warm ups and the like 2 working sets on that that would be fine.

01:40:21.26

Paul

yeah yeah I think that's that's fine, 5 by 20 what I would do is I would superset that with your narrow grip. Easy bar curls. Um I think super setting on arm day is perfect because you're working both sides your arm. You know so it's like super setting quantit hams when you're.

01:40:27.27

christophknoll

M.

01:40:28.57

Matt

Okay.

01:40:39.47

Paul

Hems when your quads are working your hands aren't doing shit. You know So I think it's good to superset just because when one is resting. You're working the other and you can kind of be in and out of the gym pretty quick. So do the vbar extensions supereded with the narrow grip Easy bar curls and then.

01:40:49.33

Matt

Um, try.

01:40:57.34

Paul

Since you're already at the cables swap out the single arm cable extensions like don't swap them out like cable swap out the vbar with the cable extension. So like you just do it right? after it right? So You just do a superset right? after a superset. So What I would do is stay at the same cable Machine. Do the single arm cable extensions. And then I would super set that with instead of Wide grip Easy bar Curls I would do wide crip wide grip Dumbbell curls. So your your dumbbells are just going to be facing outward and then what you want to do is you want to squeeze from your pinky. Yeah, basically like that you're going to squeeze from your pinky and drive it So That. Instead of the doubles being flat. They're going to be kind of angled downwards a little bit so your pinky is going to be higher than the rest of your hand that'll help with um the long head focus of your bi set which is kind of what you're doing with wide Grippe Z Bar Curls anyways.

01:41:45.49

Matt

Single arm extensions big 6 by 20 s a lot.

01:41:51.67

Paul

Um, for single arm cable extensions I mean it can be um I think if you go down to like 6 by 15 and then make sure you just squeeze really good. Um, between each like at the top of each rep of the contraction that would be perfect.

01:42:06.91

Matt

Wide gripped curls dumbbell Curls same kind of thing lighter weight higher wraps correct.

01:42:14.44

Paul

Yep, that'd be good. Um, yes, so you're going to be able to do a lot of reps but with the with the wide grip for me I'm like you're you'll probably be the same way for some reason I can just curl a crazy ton of weight. So with with that specifically regular grip I'm not curling as much but why grip I could just curl a shit ton. So you're you're probably going to have to increase the weight on whatever you're you're doing so you're going to be lifting probably whatever 5 by 12 yeah I would do like 5 by 14 probably on that instead of the 5 by 12 but you're going to be doing a lot of weight.

01:42:55.43

christophknoll

And I mean I would add this and I know Paul doesn't like to work forearms at all. But I like to do um, it's a superset from. An overhead curl with the cables to have that tension both ways and then immediately into a reverse curl like that. Um, just to get some forum work in there I know the Paul Paul and I don't see eye to eye on forum work. But that's just what I might add in there.

01:43:22.64

Matt

I Like that idea.

01:43:24.12

Paul

Yeah, it's up to you if you if you want to work in forms you can I don't personally put it any work into them.

01:43:31.50

christophknoll

I'll say it and I could see you, you're you're tatted So you're you're probably not going to see much like because when when we're tatted like the form. It's really hard to see any kind of vascularity or gains Once that's tatted up so I can I can understand why that.

01:43:41.56

Matt

Right.

01:43:47.64

christophknoll

Doesn't need to be as big of a focus either because I know Paul has the sleeve too. So yeah.

01:43:51.63

Paul

Yeah, we got my left sleeve. Yeah, um, you can work that in there if you want um dips you can do either I think you should either do dips um or you can do close script Bench Press. It's up to you Um, close Script Bench I think. Personally I lean more away from Barbell and either do machine or do Smith, but that's just me. It's just what my body agrees with more but I would do either either dips or.

01:44:17.90

Matt

Um, yeah.

01:44:20.52

Paul

Post script bench you're doing kind of the same thing with each movement. It's a pressing movement for your triceps but it just depends on how you want to hit it. It's up to you I like close Gri bench more I can hit more weight where with dips. It's like way more taxing on my shoulders. So it's up to you.

01:44:32.69

Matt

Well I would be doing dips earlier in the day earlier in the week oh no but I have a break. Yeah.

01:44:39.28

Paul

Yeah, it's mean you can hit the same movement essentially a couple times a week

01:44:39.64

christophknoll

Well cool thing. Well I was going to say cool thing with dips is that it's it's so calous attic so like you could do dips regardless of where you are like when I'm I teach so I'll just go in between 2 desks and just start doing dips. So you're able to like.

01:44:44.10

Matt

Um, yeah.

01:44:55.24

Paul

Um, so.

01:44:57.10

christophknoll

For for those kind of movements. You don't even necessarily have to be in the gym to be doing that because that's body weight Anyways, so a lot of try I mean Tricep movements like that like just do it at work or when you're at like getting food or something like that you can while while the beef's cooking. You're just hitting it on the counter and something like that.

01:45:16.30

Matt

Um, ah.

01:45:16.57

Paul

Yeah I would yeah if you're Goingnna do dips the tricep focus dips dips and chest day is chest focused dips. Um, it just depends on how you're leaning basically um or you can do closer a bench that's up to you then I think you'd have a good complete arm day.

01:45:19.94

christophknoll

Um.

01:45:26.50

Matt

Go and.

01:45:29.50

christophknoll

Yeah, that's a prayer I mean that's a solid regardless of the changes like you that's a pretty intensive split so give you tons of credit for that.

01:45:32.51

Paul

Yeah, there we go.

01:45:38.35

Paul

Yeah, yeah, yeah.

01:45:41.64

Matt

Yeah, no I But I appreciate you guys the feedback I think it's awesome and we'll see what happens I Definitely think going what we what we talked about. It's good. Yeah.

01:45:52.75

Paul

Yeah, and I think like we don't have to dive too far into food. Um I think your food loves Yeah, that's pretty much why I'm at too.

01:45:57.23

christophknoll

I'm just looking at the calorie total looks like you're bouncing in the low two thousand s is kind of where you want to be is that what your idea is or.

01:46:03.13

Matt

My idea currently is like 2600 that's their goal with a forty thirty thirty split in my macros.

01:46:07.54

christophknoll

Ok.

01:46:13.50

christophknoll

Okay.

01:46:15.21

Paul

Yeah, yeah, yeah, okay, um.

01:46:16.15

Matt

I got to tell you though that I don't follow it a hundred percent because I love food I just I struggle in that department. That's probably where I could be more disciplined if anything.

01:46:20.98

Paul

And.

01:46:23.20

christophknoll

Um.

01:46:26.76

christophknoll

Yeah, is it is it snacking or full meals that that you struggle with like is is it is it tough to not because I mean you you said that your goal is to like cut and to lose So is it tough to avoid the snacking or is it tough to.

01:46:28.64

Paul

Yeah, food is the hardest part. Um.

01:46:46.90

christophknoll

Avoid like your stomach growls out you and you're going to make a whole meal.

01:46:49.60

Matt

Now yeah, probably wouldn't be a whole meal. Generally what it is is like ah late at night for dinner I get hungry again before I go to sleep and then if I'm out and about then it's bad being.

01:46:55.20

christophknoll

Yep.

01:46:57.51

Paul

Um.

01:47:00.33

christophknoll

Well, that's why that's why I asked about that 8 to 8 fasting because if you like shut yourself off at a certain point that'll make it easier for you to eat before going to the gym and then you get that energy while you're at the gym instead of doing the pre-workout empty stomach combo.

01:47:00.75

Paul

Um, so.

01:47:15.31

Matt

Right is idea.

01:47:18.74

Paul

Um, so yeah I mean looking at what you sent over. It looks like snacking's kind of an issue. Um, you had some chips ahoy. Um, the thing is with food because I have the same problem. Um I eat like kind of almost emotionally like I need to.

01:47:27.11

Matt

Um.

01:47:36.20

Paul

Like whatever I eat. It's I need to feel it like it needs to I mean obviously got to taste good, but it's like I Love chocolate because of how it makes me feel like it gives me it just gives me a rush of like relaxation Essentially so that's how I eat. That's how I eat when if I eat off Planets. It's all about how I feel so.. That's my problem too is snacking um I could tell you firsthand I don't Know. Do you have a sweet tooth or you more salt like sweet tooth. Okay, yes, So yeah, we did have a whole episode about that so sugar when you cut it out.

01:47:59.18

Matt

I Love sugar I Love it.

01:48:00.88

christophknoll

Oh boy.

01:48:10.00

Paul

Like I have recently like making sure I cut out all added sugars when you go back to anything that has added sugars like I was going to say the opposite. It sucks like I took out everything that's sweet completely like everything that's sweet.

01:48:18.86

christophknoll

It's It's an orgasm.

01:48:24.28

Matt

Um, you know.

01:48:27.60

Matt

Are you happy.

01:48:27.57

Paul

Like I crave pickles now like crazy. But yeah because I mean it's also it depends on the focus like for you, You don't necessarily have to do this because you're just you're just trying to lose Weight. It's not the biggest deal for me prepping for my show and all the anabolics I'm taking I mean I really should be dialed in but like I took everything out. And like all I'm really having is like pickles. That's really the only thing that's off Planet. That's only a few calories really? um, certainly not that big of a deal but I had a tiniest bite of my wife's ah cookies and cream ice cream just to see what it tasted like now that I haven't had it in forever and it just tasted like chemicals to me. Um, so I think.

01:49:02.81

christophknoll

We'll see on the other side though your coke experience when you had the so we drink a lot of diet sodas because Paul and I like we still like soda so we drink the diets but that that story you were telling about how you accidentally had your wife's regular coke and it was just absolute bliss.

01:49:12.42

Paul

Yeah, yeah, ah yeah, yeah, that's different. Yeah, it depends on I Think what it is um, the corn syrup is what makes me like fuck that feels good like it's like a rush of it just feels so good.

01:49:20.23

christophknoll

So like I think it's both ways for you.

01:49:31.10

Paul

Um, but yes I mean when you cut out sugar. It's like you get, you'll have withdrawals like I had like basically withdrawals from it even though I wasn't having much and then it's just like you just stop craving it. You know you got to get over like a four or five day stretch of not having any sort of sweets and then you don't want to anymore. Really.

01:49:48.85

christophknoll

And what's.

01:49:50.56

Paul

Which is I mean like I said it's not going to be imperative for you. But I think it'll help if you wanted to do something like that. You.

01:49:54.74

christophknoll

Well, it Also add to the discipline side of things too. If You're mentally able to battle like win the battle of not intaking like more than you know ten grams of added sugars and the like unnatural added sugars and in your day that just going to help with your overall. Meal and like yeah me like you're dining throughout the day because you're mentally tougher now like it's hard as hell to see a nice brownie and go Nah man I can't do it. But if you're able to mentally add that discipline in it's going to really help with what you're saying with like how you have trouble. But the snacking aspect and trying to get that consistent. So It's all about just building that mental fortitude.

01:50:37.65

Paul

Are.

01:50:39.52

Matt

I got 1 question. Um, when you're when someone's calculating a macro or a calorie breakdown for for weight loss fat loss in particular, what should I be targeted. Do you have like a calculator. You'd recommend that you use or how do you.

01:50:55.89

christophknoll

Like from a calorie perspective or you're you're talking macro splits or what? what's your what's your question here I Guess yep Yep! okay.

01:50:56.70

Matt

Figure out your back rows and your yeah, yeah, yes like I had 2600 like that's my goal. You know what? I mean for and that's like an extreme weight loss goal that's like £2 a week

01:50:57.10

Paul

Um, that's that's more stops realm.

01:51:11.79

Paul

Got is.

01:51:14.79

Matt

Um.

01:51:14.96

christophknoll

Um, certainly because with when you're doing this cut. You're I'm I'm assuming your goal is to replace it with muscle and so and build in like a muscular fit with that as well. Yeah.

01:51:21.50

Matt

Um.

01:51:29.20

Matt

That's the goal I mean like to be honest with you like I'm already strong like I'm on the top end of most people's strength in a gym I'd probably be in the top 10% usually of the guys. So I don't mind losing some muscle you know, but I want to drop.

01:51:33.71

christophknoll

Yep, yeah yeah, okay.

01:51:47.50

Matt

Drop the weight I'd rather be I want to know what it's like to be like ah yeah thinner.

01:51:54.59

christophknoll

I mean this is this ah Paul hated when he went through this but ah have you tried a I maybe just like a month long keto ah seed because for for that that's going to change. Also how your your body is.

01:51:59.47

Matt

Um, I'm gonna hate it.

01:52:11.11

christophknoll

Utilizing the what macros you even put in your body so it might be a good change to just see if how your body reacts to it. It absolutely sucks. So I don't recommend it very very often. But um, yeah in terms of the the macro split for just cutting down and keeping 2600 just keep the I might even switch to ah to a fifty fifty thirty Twenty is that math. Yeah fifty thirty Twenty um protein carbs fats. Um I would I would prioritize it that way for for your cut just because how your body is going to be actually utilizing the food.

01:52:36.20

Matt

More parts.

01:52:36.92

Paul

Yeah, yeah.

01:52:47.99

christophknoll

Um, in your particular focus like your goal how you're trying to drop I would yeah because the the forty thirty thirty still leaves a good chunk of carbs in there and that's why like if you hear like the the cliche Karen saying like they don't eat bread when they're trying to lose weight because the the carb intake. Um I would I would go a little bit down that line. So maybe go like a fifty thirty twenty split um just to really uptake your your protein intake and with that you can even start to drink.

01:53:16.29

Paul

Yes, you are.

01:53:20.61

christophknoll

More of your protein cause like a protein shake will cover you for the morning like we talked about with your breakfast or like something before you go to the gym just like that little bit of protein intake. Ah, for while you're at the gym too.

01:53:30.37

Paul

Let me just add this so it looks like each day that you sent over you didn't hit your goal right? is that is that correct.

01:53:39.18

Matt

Ah I Usually what what? it's not true I didn't how do I say this usually I track for throughout the day and then whatever I eat at the end. Um.

01:53:52.23

Paul

That's your snacks. Yeah.

01:53:53.60

Matt

Yeah, my snacks it'll be whatever rounds out the rest of the macros for the day.

01:53:55.24

Paul

Okay, yeah, because it says like it says remaining 237 on February so or April seventh and then like let's see April Tenth this is 515 remaining the exercise just ignore that just ignore the calories for the exercise I mean.

01:54:08.61

christophknoll

Yeah, yeah.

01:54:09.89

Matt

Um, yeah.

01:54:11.90

Paul

You're just right at it. So this is my recommendation. This is what I would do and this would be kind of getting you into that realm that Chris Elph was talking about if you can try to cut out the snacks. It's hard. It sucks I get that. But here's my solution for it.

01:54:21.21

christophknoll

E.

01:54:27.14

Paul

Did you when you had the chips ahoy in your snacks was that ah like late at night or like after dinner. Okay, so this is what I would do is if it was me and I was in your shoes. What I would do is I would get um nutrabio Caseian Protein powder.

01:54:29.43

Matt

Yeah, yeah, yeah.

01:54:44.54

Paul

Um, nutrabio tastes phenomenal and caseian itself tastes great. It's way better than way as far as taste goes caseian is slow digesting. So if you have it before bed like I got there like Strawberry Milkshake 1 or something and it literally tasted like I got like a strawberry milkshake. It's so good.

01:54:55.26

christophknoll

Um, chip.

01:55:04.38

Paul

You could even mix that with like some milk like on the milk or something if you want um and like right before bed you're slowly digesting it throughout the night you're not gonna be super hungry when you wake up, you're not gonna be hungry when you go to bed and it's gonna taste really good. Um, is kind of it should kind of itch that like sugar scratch for you. You know. Or scratch that sugar itch for you? Um I know it did for me. Um, so that is one solution and then in the morning have your way isolate there too because you said you don't eat really before you go to the gym if you have the casey and and you have the way you isolate in the morning that'll be your like. And then what you're eating in between there because I like your breakfast lunch and dinner I think those are good meals. Um, if you have those those 2 protein shakes I think that'll like pretty much hit your protein target of like 50% protein. Um.

01:55:51.65

christophknoll

Yeah, and I would say even to to help with the discipline side of things set timers and time your meals um like throughout the day. So then you can it'll train yourself to know that you're not eating outside of these selected times. So.

01:55:57.43

Paul

Yeah.

01:56:08.56

christophknoll

If you have like the consistent going to the gym before work then work and then consistent afterwards I would set timers on your phone just to be like all right. It's time to eat now and if if you're not within like a half hour of that timer. You know you're not allowed to eat. Um. I think that'll help with the discipline side of things too.

01:56:25.84

Paul

Yeah, because this is consistency is huge. Your your body will get used to digesting the food at certain times and you're not going to be as hungry as usual because if you keep changing when you eat your body is going be digesting at random times of the day and it's just going to feel hungry when it's not digesting. But if you have the same time each day.

01:56:27.63

Matt

That's a good idea I like that. Um, as far.

01:56:32.46

christophknoll

Yep.

01:56:38.94

christophknoll

M.

01:56:42.55

Matt

Um, yeah.

01:56:45.31

Paul

Then your body knows when you're going to have your next meal and it's going to. It's going to like basically prolong that.

01:56:51.77

Matt

When you do ah fifty thirty Twenty you want you're you're talking 50 protein thirty carbs twenty fat. Yeah.

01:56:56.49

Paul

Percent Yep percentage. Yeah.

01:56:57.38

christophknoll

Yep, yep, yeah obviously roughly, but the the closest you can get to it. Um, just because when you're doing that kind of a cut you're you want to have some energy with the and that's where your carb intake is still.

01:57:01.90

Matt

Um, right.

01:57:14.36

christophknoll

At that 30 but prioritizing the the fat loss in your body is being supplemented with a higher protein intake and that'll just strengthen your muscles to it might not like because you said you're strong right now and you're more so focused on the look of dropping the weight and that.

01:57:22.20

Paul

And.

01:57:32.39

christophknoll

Increased protein will allow the muscles that are already there to just kind of solidify and you just kind of wean off all that excess fat in your body. Um, do you also monitor how much water intake you you have or is it just what you can get throughout the day.

01:57:48.16

Matt

Um, I used to ah what I realized is I drink enough water I mean Sweet I'm usually like between a gallon and a gallon and a half throughout the day. Yeah, it.

01:57:52.69

Paul

Okay.

01:57:52.72

christophknoll

Well my point being you don't want to over over drink your water as well. So that's why I ask you're good then yeah, you're good. Yeah.

01:58:02.75

Paul

Yeah,, that's perfect. Um, my last suggestion really at that point would just be instead of doing like your cheddar cheese in your dinner for Fat. Do you like? um, do you like a healthy sauce that has like a healthy fat in it like an oil of some sort. Um, like an olive oil or something that's not terrible for you I Just think that cheese is arguably one of the worst fats you could have um or you could do like instead of chicken Breast. You could do like chicken thighs something like that to get more to get more fat in and then like.

01:58:20.81

christophknoll

Me.

01:58:34.76

Matt

That's a good idea.

01:58:38.65

Paul

You could finish it off with like flavored peanut butter or some shit like that to kind of help with that sweet tooth like not really nutella. Don't get like Nutella but like they have like chocolate flavored peanut butter and stuff like that in store guess something like that like that helps a lot too with the sweet tooth. Um, instead of that cheddar cheese fat.

01:58:48.86

Matt

Um, yeah.

01:58:58.14

Paul

That's my other suggestion. Um I think that your breakfast is fine. Cream cheese could be better. But I mean you you're just you're not yeah, you're fine. That's fine. You don't got to be super super strict with everything. It's just the cheese I would just kind of like the cheese at the dinner I would just kind of try to move away from.

01:59:14.82

Matt

Okay.

01:59:16.99

Paul

Um, but if it dads that I mean it's fine I mean you're you have like a sandwich for a snack I think on the tenth that looked fine I mean that's yes, yeah, yeah, it looks like you use light mayo that day I mean that's fine. Yeah I mean.

01:59:20.30

Matt

Yeah, yeah, usually I'd be like I'll do like turkey and mustard on some bread. Yeah yeah, yeah, I'll put that in you look at sometimes and it's usually only like a tablespoon or 2 You know what I mean it's nothing crazy.

01:59:36.53

christophknoll

Yep.

01:59:36.61

Paul

Yeah, yeah, exactly Yeah I think that if you just take out that cheese put in something a little bit healthier hopefully something that can scratch that sweet toothitch and then um, just swap out the chips ahoy they have I think Ghost ghost works with chips Ahoy. To make a chips ahoy flavored um protein powder I think I don't know if chips ahoy is like your your thing that's like your but they there's there's options out there I Love Oreles are still good, but there's so calorie. Dense. It's such a fucking shame.

02:00:01.28

Matt

Um, those are oleos tips of moving on Earth. Yeah.

02:00:02.82

christophknoll

Yeah, we we all have that one snack that it's when we see it on the shelves. It's It's very very hard to say no to.

02:00:13.38

Matt

It's like 3 cookies is a hundred and twenty calories I'm like is it really? oh.

02:00:16.99

Paul

it's 1 cookie 71 cookie seventy calories yeah it's bad ah my thing is um ra mine's Rafaellos yeah, you guys know rafaello is.

02:00:26.77

Matt

Now.

02:00:29.92

Paul

So frero Rochero whatever you know those like chocolate truffle balls you buy on like a pack of 3 usually those little gold foil balls. They make a version that's white chocolate or white hazelnut chocolate and coconut on the outside and that's my favorite I love coconut.

02:00:35.90

Matt

Um, yeah, oh yeah.

02:00:39.45

christophknoll

Um.

02:00:47.50

Matt

Um, how.

02:00:48.50

Paul

And just white chocolate on top of the oh Jesus but yeah, that's my thing I could I could eat those all day and never get tired of them. Um, but yeah, those are just I mean chocolate is just by weakness anything chocolate.

02:00:52.31

Matt

I'm looking at right now.

02:01:06.89

Matt

I'm looking at the reviews that I I enjoy these and like having a little treat around the house. My favorite.

02:01:08.74

Paul

People saying they're addictive or something. Yeah, they're they're they're hard to find. It's not often. You see them. But yeah, so.

02:01:20.57

christophknoll

as as Paul's wife looks up and he's in the corner with 6 wrappers around him.

02:01:24.10

Matt

Yeah, if it's like white chocolate around his lips left to that. Yeah honey are you? Okay, fine.

02:01:26.69

Paul

Like yeah gonna say I've just covered in chocolate I got it all up in my beard and shit. Yeah I'm having a weak moment. Let me alone.

02:01:33.10

christophknoll

Ah, my precious.

02:01:41.71

Paul

Um, but yeah so I think that if you just change this up. Try it out for a little bit I think um, you should start seeing some results. Hopefully it's different than what you've been training before it's different than what you've been eating before So I think it'll be a be good change. Yeah, and.

02:01:50.93

christophknoll

Give it a month or two though don't don't don't go off of like a couple weeks because you got to let your body adjust to it and then you know adapt to the changes and see what happens from there.

02:02:01.19

Paul

Yeah, yeah.

02:02:01.25

Matt

Think what? you just said is important because a lot of times, especially for me I'm like I've been doing this for a week. What's going on here and then two weeks I'm like now it's been two weeks and it's still not what I want usually it's that third or fourth week yeah

02:02:10.50

Paul

Um, yeah, yeah.

02:02:17.63

christophknoll

Steroids.

02:02:18.55

Paul

It's it's such a fucking marathon dude and like it's I'm in the same boat too like chrisof just mentioned like I'm like I'm taking this new shit and I'm like okay I'm no rusie at you know a week and then two weeks I'm like what the fuck is going on I haven't lost any weight. But then it's like.

02:02:20.97

Matt

Yeah.

02:02:33.42

Paul

If you really look back at like the progress you'll see it. You know that's why like I think everybody who's trying to make progress in the gym or progress physically should have even even if they don't have a coach or anything like that just take weekly photos weekly photos and a weekly wait that's fasted Saturday Sundays whatever day is easiest.

02:02:38.80

Matt

Click.

02:02:49.34

christophknoll

Yep.

02:02:52.22

Paul

That we could just actually track your progress. Um, so I think that but that would be good so that you just can see where you're at you know, look back looking back is very important. Yeah, yeah, that's what I do every week. Um, but yeah so I think that'll be good I think you'll enjoy it.

02:02:59.93

christophknoll

Um.

02:03:02.95

Matt

Right? I think the weekly photos is important. Yep, ah.

02:03:06.70

christophknoll

Yep.

02:03:12.50

Paul

Um, and obviously you know you and I are in touch all the time. So um, if you have any questions on anything let me know and later today I'll do that ill I mean you said you haven't did you send me on Instagram stuff the Joe Aesthetic um okay I'll send that I'll send you a link um Matt to that. But I'll also do it.

02:03:21.35

christophknoll

Yeah, yeah I said it.

02:03:26.61

Matt

Um.

02:03:29.87

Paul

If if that's not enough I'll do it myself as well in fitness factory so you could see the exact machine. Um, and then I'll just send you that and you can try it out. It's so good I love it. It's not often that I'm able to do it so I'll definitely hit that today.

02:03:35.20

Matt

Cool.

02:03:43.89

christophknoll

That's a movement you got to ignore what people are thinking of you in the gym too because it's such an awkward looking thing to set the the bench in there sideways and like angle your legs in in between the Smith machine like just ignore what people are thinking at that time. It's.

02:03:49.00

Paul

Yeah.

02:03:56.28

Paul

Um, yeah, yeah, it is awkward I've done. Um, that's what I do.

02:03:58.17

Matt

That's what I was thinking in my head I was like how do you set this up I'm just going to wait my head Im like sideways and I was like I don't know if that's right? but maybe.

02:04:01.76

christophknoll

It's very awkward I mean you can you can do it from the the floor like not even with a bench in there. Um, but even that is like even more awkward I would say because you're now lying on the floor.

02:04:11.81

Paul

Ah, different. Fourth yeah.

02:04:17.27

christophknoll

If you're if it's hot out you just and like for me, my gym is a concrete floor if there's not pads around. So if you're sweat and you just left a big mark right there on the ground. So just ignore what people are thinking. That's that's what it comes down to.

02:04:26.59

Matt

All right? It'd be fun I'll I'll almost stick to this for a couple months and then ah like like I'll be in like Paul will be in touch. You know what? I mean but yeah.

02:04:27.70

Paul

Yeah.

02:04:35.78

Paul

Oh yeah, of course yeah I like to hear what you think about it. Um I think it's a good I mean we suck for the most part similar to the sets and reps that you're used to so it shouldn't be too much of a change. It's just kind of like different movements here and there and then just different structures as far as how you're hitting the sets and.

02:04:47.98

Matt

Um, right.

02:04:54.15

Paul

So I think it'd be good. We're not. We're not completely changing everything you know so it'd be good. Hopefully um, yeah, like keep us posted. Um, but if you guys are still listening thanks for listening. We're going to have this as a series called fitness audit um, and our first ever guest on here is Matt um, so thanks Matt for joining hopefully. Ah.

02:04:56.53

Matt

Yeah.

02:05:13.52

Paul

Yeah, some progress from this and we're looking forward to maybe maybe like in a couple months we'll do an update and we'll have an update episode and see how you're feeling and all that.

02:05:19.22

Matt

Yeah, no sounds great. Thanks for having me on and I appreciate your time guys.

02:05:23.92

Paul

Yeah, definitely see you guys.

02:05:24.26

christophknoll

Yeah, absolutely all right guys. We'll see you next week bye everybody

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