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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #10 - Difference Between Motivation and Discipline

00:00.00

christophknoll

Welcome to a brand new episode today.

00:04.50

Paul Garny

Hey guys Paul and christoph here hall of gains and hypertrophy. We are both here again. So this will become the norm. But today we're going to be talking about motivation and discipline I think it' be a ah fun. Little session here. Um, nothing too serious. You know, not really any research or anything like that just kind of talking about the differences and where we take from it and you know what we use to motivate ourselves or how to stay disciplined and all of that what we use to say discipline. So. And that's what we've been talking about today.

00:36.31

christophknoll

Yeah, it's gonna be a ah ah a was it called. It's gonna be a bro science ah episode because it's it's all Jim bro stuff where no, no scientific backing to this today. Maybe we'll pulp wanted to but it's not going to be like our usual selves or we have a couple.

00:42.78

Paul Garny

Um, yeah, there's just right.

00:53.10

christophknoll

Hundred articles each open at 1 time.

00:55.70

Paul Garny

Yeah, exactly won't be referencing articles or anything I will probably post a um to the website I'll probably post a photo in reference to this I know the photo I could think of it. It shows what motivation looks like visually versus what discipline looks like visually. Discipline results in consistency. So. It's basically more or less motivation versus consistency. Um, so I'll be posting that to the blog site so that you can see kind of referencing it kind of like ah my solo episode of talking about um Marcus rules. Um, but total body shock workout. Ah. The photo is on the blog right? there so it's a good reference at least there so I'll be posting that as well. So you can see that later on but we'll be talking about what we use to stay motivated and discipline everywhere from waking up probably in the morning to training to staying consistent in the food and stuff like that. So um. Let's get into it.

01:53.18

christophknoll

Was gonna say we can even post to the blog. Ah I know about you but I have one set gym playlist that I use for a music wise so we can even post that in so you guys can see what we're using to shred ourselves with.

02:04.19

Paul Garny

Yeah, we yeah I could post a Spotify link or something depending on where the playlist is at I'll post the link to it but my my shit's so all over the place I never have a consistent playlist. It almost never happens.

02:16.52

christophknoll

It's ah, mine's just a town hour 10 hour loop of Carl Weezer saying Jimmy's mom so so mine's mine's pretty basic but ah.

02:22.80

Paul Garny

Yeah, my mind's um, my I just listened to the I think it's called time from inception. The movie Han Zimmer 10 hour loop of time or I listen to um the docking. Song from interstellar I just listen to that on on loop you know.

02:39.65

christophknoll

God G G No it's It's only the ah the sound of the um seismic charges from Star Wars The the the you know the sound I'm referencing the brown. Ah.

02:55.28

Paul Garny

Yeah, or you could do like the the alarm in the the newer the newer equalquels The um I I can't think of it right now I don't know what to call it but the alarm. Yeah, it's so good. It's part of a song I Love that song though.

03:02.55

christophknoll

No I know I know what you're talking about. But.

03:10.30

christophknoll

Yeah, yeah.

03:12.24

Paul Garny

There's ah somebody remixed the um rap song and put that in there that was sick. But.

03:17.98

christophknoll

Ah, but yeah, so today we are hitting motivation and discipline and I think before we get into our anecdotal sides of things and start to talk about how we interact with the 2 different things we should define the difference between. Motivation and discipline. Um, and of course Paul throw in your take at any point during my little rant here but motivation is something that you use to tap into ah to push yourself to be better.

03:37.95

Paul Garny

Oh.

03:51.55

christophknoll

Whereas Discipline is building a routine and just fundamentally believing that at this time or at this point of the day I need to be doing this and of course both of which both motivation and discipline can be applied to basically every facet of your life. This is not just gym related. But we're focusing primarily on gym motivation and gym discipline because you know obviously considering our podcast.

04:16.52

Paul Garny

Um, well at least yeah at least involving fitness like food and stuff like that too so would be talking about that.

04:23.41

christophknoll

Yeah, and so when we when I think of motivation I I always refer back to a ah ah meme that I saw I really need to figure out what this dude's name is but it's that bodybuilder that I referenced. Ah last time who he's got the. Like Headband and he's the guy who said a pump is like a boner for your whole body. He ah exactly but he he has a meme where it's like hey what's ah, what's the what's the one way that you need to stay or what's 1 thing.

04:44.53

Paul Garny

Yeah I could always picture him I never know his name I keep forgetting his name and.

04:58.56

christophknoll

Um, the only thing you need to be motivated and he's like you have to be sad, you can't be you have to be depressed or no actually the exact meme is like um, what's 1 thing you need to be successful in the gym not being happy and so that's a ah, it's It's a goofy little take but at the same time fear and pain and every negative energy that you have attached to you can be a very powerful motivator. Um, because that can drive you to do an insane amount of things. Um, so. I don't generally use happiness when I'm in the gym. Um, especially when it comes to motivation like when I'm on a Pr set like the one I sent you a couple days ago paul of my deadlift pr you can visibly see me get.

05:45.13

Paul Garny

And yep.

05:50.63

christophknoll

Tap into my rage and let out like a frustration noise when I because I fail I failed to get it up on my very first attempt but I almost do like a guttural like like battle roar and I'm like this in my head I'm thinking this mother can wait is going up and then I drove it up but that.

06:02.83

Paul Garny

The same thing.

06:10.19

christophknoll

Like that kind of motivation doesn't stem at least for me, it doesn't stem from positive things I always tap into negatives when it comes to um, just mentally getting motivated for the gym. How does that look for you though. Paul actually I I've heard about your very dark. Um.

06:25.94

Paul Garny

Um, um.

06:29.51

christophknoll

Bodybuilding secret. So do you want to share that with the podcast.

06:31.83

Paul Garny

Yeah, yeah, so okay, so first things first is that I almost entirely rely on discipline. Um I'm almost never motivated to go to the gym I'm never motivated to do cardio very seldom I ever motivated to stick to my meal plan. It's just simply discipline. It's just simply having to do it. It's just I this is what I need to do? Um, you know going to the gym like not ah pretty much any day. Do I ever enjoy! Let's say arms. For instance I almost never enjoy arms. But I know I need to work on my arms in order to become you know to have better arms with my actual physique. So I need to. Hit them more often and just stay disciplined with them. Um and slowly incrementally um increase the progressive overload or just do progressive overload over time. Um, so for me, it's more discipline than anything but as far as motivation goes sometimes I'll listen to like um. Like to actually get to the gym and get a little bit hyped up depending on the day. It'll be like ah like ah listen to like a Youtube Youtube motivation video like Macavelllian Motivation or Nick Nick canro motivation or um, rate and motivation stuff like that like those like bodybuilding focused ah Youtube pages. Um, and then once I'm actually at the gym I just play like whatever music I'm kind of feeling for the day and kind of just go through the motions. Um, not really go through the motions I guess if you listen Arnold that's not a good thing. He says don't go go through the motions but you know go through the actual movements and just stay focused on my workout. Um.

08:00.17

Paul Garny

The the music for me doesn't really matter. But what christofph was referencing is sometimes when I'm really trying to push myself and break through um usually it's like a leg day. So I try to break through the pain barriers and sometimes I just need a little more motivation. So what I'll picture. This is a Tom Platts thing so if you know who Tom Platz is you'll probably know what I'm talking about it's where you picture like a gun to like a family member's head or something or like someone who's important to you and if you don't get 5 more reps. They pull the trigger. It's so fucking toxic but like. And obviously it's not real I know that but it just allows me to kind of picture it and allow me to get you know a little bit more energy into the movement that I'm doing so usually I'll do something like this with like hack squat or barbell squat or like if I'm doing like a heavy set like press which is never I almost never do that anymore. But. Um, usually it's some sort of squat that I'm doing that with um and then I get the wrap up but that's at least for me how it is when it comes to training. It's just discipline and I mean recently um, my coach told me a new asshole because um I wasn't meeting the standard that you know he holds to his clients and. 100 % admit it but it was because I was relying on motivation for me to do cardio and I just never did cardio for a whole week and um I was just like you know what? it's whatever I just got off my honeymoon. It's not really going to affect me but he's like dude I could tell that you didn't like do any cardio you didn't lose any weight or anything so you need to get back on it. So I just got disciplined.

09:33.11

Paul Garny

And just just did it. You know you just need to do stuff. Um, when it comes to fitness, especially especially in the bodybuiling world like there's so much shit that you don't want to do? um you don't like fucking food for instance, like if you actually enjoy bodybuilding food I feel like there's a problem like you have a problem.

09:52.37

christophknoll

Um, fully.

09:52.94

Paul Garny

Like you can make food enjoyable. You can find seasonings that you like and stuff like that. But like to say that you love eating oatmeal chicken and rice and like broccoli and shit every single day in just that every single day then I mean I think that you're just not living life to its fullest potential.

10:10.35

christophknoll

Yeah.

10:12.59

Paul Garny

Like I didn't have to eat for bodybuilding I would just like I eat so much spaghetti and shit and like it. It'd be completely different than what I eat now.

10:20.96

christophknoll

Well I think I think you're allowed to enjoy the chicken rice you know, oatmeal Broccoli combo. But I think it's more so not missing the other foods so much is more So what I think is the because I ah.

10:24.90

Paul Garny

Yeah.

10:31.60

Paul Garny

Yes, Okay, fair enough fair enough. Yeah, like you can like I said you can make it enjoyable but to only ever want that and not want anything else like not want to cheat meal or refeed or something like that to treat yourself That's wild to me because some people were like oh I Never I never want anything and.

10:37.34

christophknoll

Yeah.

10:50.68

Paul Garny

I Always stuck to meal playing and ate like a bird and I'm like like dude you got like you, You're just weird.

10:58.12

christophknoll

Yeah I mean you got to you got to have that level of discipline though to even be able to do something like that because um, like for example, when I'm in the school and teaching and kids will see me walk by with my lunch. They're like oh hey. So no, what you got what you got for lunch today I was like you don't even have to ask that question like you know what I have right here. It doesn't change I do a cup of ah white rice I do it's tough to know exactly how many ounces but it's probably between.

11:15.87

Paul Garny

And what is it.

11:30.71

christophknoll

Five and eight ounces of ah cut up chicken and I use a ah my my whole seasoning thing is a thing within itself. Um, but essentially I make it into a spiced ah Buffalo chicken. Um, and then.

11:46.71

Paul Garny

Um.

11:48.42

christophknoll

I do a half cup of corn and a half cup of broccoli and that's just inside of the 1 container and then I do a ocos triple pro whatever those things are called the miniature yogurt things. Ah.

12:04.70

Paul Garny

Are.

12:06.95

christophknoll

Then I do a protein bar Nature Valley I do yogurt covered fruit. Um I have and then just some drink. Um, but that's generally what my lunches look like um.

12:19.86

Paul Garny

I Like how you said yogurt covered fruit instead of fruit on yogurt so you prioritize the fruit. It sounds like oh yeah, the dried the dried yogurt on the okay I got you I was gonna say like.

12:25.70

christophknoll

Well I mean I Well no, no you you buy? it's It's individual packets of the tiny little. Yes yes, ah.

12:37.23

Paul Garny

Sounds like you prioritize the fruit and put a little bit of yogurt on the top. Usually it's the other way around. You have the yogurt and you put a little bit of fruit in it.

12:43.00

christophknoll

I take I take a handful of of blueberries and just stick my hand in a yogurt jar.

12:46.36

Paul Garny

Yeah, you do you did one tablespoon of yogurt on a bunch of blueberries and strawberries just a little bit just a white coating over everything. That's what I sounded like.

12:57.38

christophknoll

Ah, yeah, no, um, but I think I think you also made a really really awesome point. Um, about because when I so when I said discipline I said it as discipline being. Um. You know you're trained yourself to every day be doing this or every at like at whatever hour be doing this like your body just is like trained to do it. But you said like when you were caught lacking on your cardio thing you were disciplined and I hadn't even made that connection about how discipline.

13:29.13

Paul Garny

Whoa.

13:31.85

christophknoll

Is also you know linked to being disciplined and um, well yeah, you weren't you weren't beat by a 2 by-four. But.

13:32.95

Paul Garny

Well, Okay I wasn't I didn't mean it in that way like I wasn't like disciplined with my coach. He's yeah and no know like he like I wasn't disciplined in that sense I became disciplined to like I disciplined myself in my head in order to become disciplined on. Cardio I Guess that's kind of like a like it has a double meaning but like he didn't discipline me I mean like I had to become disciplined in order to stay consistent with my cardio. So. That's what I meant by that. But there is that other definition of discipline which is like.

14:03.12

christophknoll

Alca.

14:10.11

Paul Garny

Dissipating your kid for doing something wrong or whatever you know like that would be another word for discipline I mean you could do you could do something like that. You know if that's.

14:14.60

christophknoll

I was I was going to say you you do like we all as Jim Bros like discipline ourselves like that like when I like you were saying like you very rarely like want to go to the gym and so you rely on that discipline thing and if you.

14:29.51

Paul Garny

Yeah.

14:32.57

christophknoll

Catch yourself like let's say. For example I'm just going to throw a number out there. But let's say for example, every you're you're disciplined to go to the gym every day at like seven p M let's say and let's say you get to like 7 30 and you're still not in the gym. You're.

14:41.12

Paul Garny

Me.

14:47.83

christophknoll

Mental side is going to take over and be like all right listen you Fat Fuck It's time to go to the gym and yeah and that's when you know if you have that discipline level or not because if you're not like intrinsically telling yourself that like if you reach that timeframe and you're like.

14:52.82

Paul Garny

Lesia should.

14:57.82

Paul Garny

Um, yeah.

15:05.72

christophknoll

Not in the gym and if you're not intrinsically getting that push from yourself that means you don't have that discipline level yet.

15:11.80

Paul Garny

Yeah, you can like there's there is a video I forget who it was that was speaking. Um it was one of the motivational videos was talking about food and um, it might have been Seth Ferosi I forget who it was but um. He like the way he was talking was like um he was almost talking to his weaker self as a separate thing so like he was like um if you cheat on your meal plan. You just got to like or like you cheat on your food or something like that you have a binge moment or something you just need to like sit back and be like. Like listen you piece of shit like this is this is what you did to me so this is now what I'm going to do to you and then you go into the gym and you need to hit it harder to burn that extra calories. You know so like that's kind of what he was. You know the way he looked at it was like. That that weaker side that side that cheated on the meal plan and stuff that was um, like a separate person from him. He's like look this is this is like what you deserve now like you like he's kind of punishing that side of him. Um with the harder side. Um, but then again, we also like. The the discipline in bodybuilding specifically is a whole nother ball game than most disciplines in really any other sport. Um because you know there's like oh like oh I would like there's also the term for discipline like you have a specific um niche as part of a sport like um.

16:40.59

Paul Garny

I can even think like I can picture it. It's like let's say you're like okay so like Mma right? you have Mma but your your discipline is mainly let's say jujitsu right? So like that's what I'm trying to talk about in that sense but like the discipline you need in bodybuilding.

16:48.67

christophknoll

Like earn.

16:55.86

Paul Garny

A lot of bodybuilders and a lot of people who are in the fitness industry will argue bodybuilding is one of the hardest sports mentally because of the discipline that's required um, especially in the food world I'm not saying that other sports are harder physically or not harder mentally. But um, you need to stick to such a rigid meal plan. And such a rigid training. Um, you know rigid training regimen and food regimen that you need to live and breathe the the sport twenty four seven especially when you're prepping for a show. Um, you know. I can only imagine what guys are going through that do a show once every couple weeks for ah, an extended period of time I mean my coach has been doing shows consistently for like he's on like 4 shows in like two or three months like I can only imagine like the discipline he has needed over the past like four to six months. Just to make sure he's dialed into these shows because you you need to stay on top of your food. You need to stay on top of your your water you need to stay on top of the vitamins and supplements you're taking you need to make sure that you're eating all of that the exact same time every single day you need to make sure that you're training the exact same time every single day you need to make sure that whatever you're doing in training isn't going to inflame. Especially really close to the show like let's say you're within a week out from the show you make sure that whatever your training is not gonna be inflaming um your muscles and you're not going to be sore because you don't want to be going into the show sore and inflamed and red from training you need to make sure that.

18:25.55

Paul Garny

Whatever protocol your anabolics are you need to be on top of that because if you're not on top of that you're going to fuck your entire hormone system because some of these you know drugs you could be taken pre precontest are insanely um, toxic in essential in a sense like you like even like just the. 1 of the worst you could take is like Halo Testin you take about two weeks out from the show for about two weeks roughly or I think is you take it for about two weeks I think it's like week three up to week one or something like that and if you don't if you fuck that up, you're gonna like First of all, you're gonna be angry all the time. But if you fuck that up, you're really going to fuck up your entire mental stability but it's like. All of this stuff. You need to say disciplined on. Um there's a podcast episode my coach was on that he runs and he he was asked that like how how do you stay on top of your vitamins and supplements and stuff like that and he had the set timers just to make sure that he hit every single bit. Vitamins supplements because you're eating so many different vitamins and supplements just to make sure you get your micronutrients and um, everything preventative and everything to just support your overall health. You need to stay on top of it and that's entirely disciplined I would be surprised at any point if he was ever motivated. Um. Do any of this besides like stepping on stage like that shit's exciting but like besides that like it's entirely disciplined. You need just need to stay disciplined so that's what the bodybuiling world is like um and like people who are going from a lifestyle kind of training and food regimen.

19:36.45

christophknoll

I.

19:53.40

Paul Garny

To a bodybuilding food regimen almost can never handle it because you're going so like. For instance, there's coaches when it comes to like male coaches. There's usually 2 types of coaches. There's in the bodybuilding world coaches whether that's men's physique men's open hypertrophy. For shows like prep coach stuff like that posing coach and then there's also lifestyle coaches lifestyle coaches kind of help you get to where you want to physically look and then just kind of help you maintain that that's their goal so you want to live a good lifestyle and be healthy and look good. Like just a general look good. You're not going to be diced to the gills like bodybuilders pre-show or something like that. But you're going to look good. You will have visible abs. You'll probably have some vascularity and you'll maintain that while also balancing with good food. So like they'll be having like a cheat meal. You know. Once? Um, once a week and then maybe like some snacks here and there and like normal food kind of variations each day stuff like that. But I know plenty of guys I've talked to plenty of guys who went from that lifestyle and they're like oh let me try bodybuilding I kind of want to step on stage then they start talking to a bodybuilding coach. They get their meal plan. They can't stick to it for more than a month because they're not used to that dialed in discipline that you need to hit every single Mark. Um, and in a sense you talk to any bodybuilder chances. Are you kind of have to be a little crazy in order to stick to the shit like you have to be wild.

21:15.31

Paul Garny

Um, you know eating? Yeah definitely driven. Yeah, definitely definitely. But like you you talk to a lot of bodybuilders and you have to sometimes you have to be kind of crazy in order to to train the way that we do I mean? um.

21:16.87

christophknoll

I'm I'm not going to say wild I'm going to say you have to be driven because it's it's It's a different mentality than anywhere else.

21:34.44

Paul Garny

You know a few weeks ago I I think I talked to you about it christoph. Um I ended up puking during a like day. Um I ended up figuring out the issue why I was getting so naous during like training is because my pre workout had Alpha yo him being in it and my body just doesn't agree with it. But um.

21:41.70

christophknoll

Yep.

21:51.86

Paul Garny

I ended up puking and then when I was done I came back and kept lifting. You know like you kind of have to be fucking crazy in order to do that shit like normally what I would do is if I'm super nauseous. Um I'll just stop training because I don't want to throw up and I don't want to ruin my workout but like it was actually. Beneficial for me that day to throw up because I just knew I was going to I was already past that point. Um, so like you kind of have to be a little crazy in order to to throw up be unfazed and just go right back to lifting 2 seconds later um

22:20.30

christophknoll

Well, that's like that's like if you split your hand on a like a deadlift like the bar coming off and ripping off a callous or something like that and then going all right? Let's do another set.

22:30.93

Paul Garny

Yeah, just going right back to it? Yeah um I mean you don't want to like um if you're going through an injury you know if pushing through don't do that shit but like um if you're not really affected like physically affected by whatever you just went through then we just keep going. Um so you know. It does take kind of like a weird sense of insanity in order to to do this shit and like like I talk about like my water cut that I like I did 1 watercut so far. But um, just to test out how my body reacted to it but like what a water cut actually entails like even just to do a watercut you have to be fucking crazy. Um, like to to get all the water out of your system prior to a show is also crazy. Um, not to mention that the amount of cardio and food and stuff like that you're doing and this is also not to even mention like growth faces and like blasts where you actually eat a lot of food. Um because force feeding is also a whole nother ballgame which I'm sure you're. Familiar with Christoph um being on the fashion metabolism side that you are. You're going to need to probably forcefeed in order to actually put on weight. Um I'm kind of in the middle where I don't necessarily need to force feed. But I'm also extremely carb sensitive. So you know we all got our shit that we need to deal with. But force feeding is also another thing that you have to be like fucking crazy to do where you eat so much you feel like you can throw up and you just keep eating like you. You're eating. Yeah.

23:53.37

christophknoll

I was going to say that that that side of things from I consider myself in the I mean obviously the like you mentioned the lifestyle side like upper echelon of that just from my discipline and and mentality and everything. But yeah, the amount that I have to eat.

24:03.80

Paul Garny

Yeah, yeah.

24:12.75

christophknoll

To counteract my metabolism to you know, put to push my hypertrophy and all that is absurd and some of the people that I talked to and you know ask me about what my meal looks like what my meal prep looks like what my diet looks like it's such like.

24:14.15

Paul Garny

Tell them.

24:31.20

christophknoll

The reactions I get are just so fucking funny like when I ah especially when I was at planet because planet you get people who you know are in the gym but they're not like the the super intense folk like me or or I mean the even more intense like you. But um.

24:31.80

Paul Garny

Me.

24:46.82

Paul Garny

Yeah, or just knowledgeable to a lot of them. Don't know big beat beginners. Yeah.

24:51.59

christophknoll

Yeah, but they will yes Yes, great way of putting it. Um, but when I say you have to cut unnatural sugars. They're like what what I I can't eat candy and I was like it is the toughest thing in the world for me to go.

25:01.63

Paul Garny

Um.

25:07.50

christophknoll

Buy my groceries and walk by the stand of all little Debbie snacks look at it and say I can't eat any of that even on a cheat day I can't eat that stuff and that that in itself is a big big step for anybody who's just in like oh I work out like.

25:10.13

Paul Garny

But I.

25:25.14

christophknoll

That that is huge and then I mean we already mentioned a little bit like my everyday lunch like the same thing over and over and over again and there people also are like wow like I can't see myself doing that and that you got you do have to be crazy for this stuff because like. We have goals in mind like I have goals of what I want my body to be and I am so driven to accomplish those goals that I will do what it takes and that can be tough that can be tough mentally that can be tough physically that can be tough just all around and the diet is just insane and then. My favorite thing on this point is I have every day in school I don't know why it is but the kids will ask me like hey um, it's no like what did you have for dinner and I just respond which one and oh.

26:16.61

Paul Garny

Um, yeah, yeah because we don't have breakfast lunch dinner we have I have meals 1 through 6

26:22.60

christophknoll

Yeah I was and that's literally what it is. They're like um how many options do we have and I like 3 3 every day pick one and they're like and the one that always gets them is my post gymmeal which.

26:27.11

Paul Garny

Yeah, exactly.

26:35.29

christophknoll

Post gym meal for me is the toughest because it's what I eat right? before bed and it's after I've eaten everything else that day and I just can't pack anything more into me and I have half a dozen eggs with a can of tuna. It's like a fifty gram of protein like meal like it's absurd how much is in it and it's.

26:40.96

Paul Garny

Yeah, ah.

26:54.12

christophknoll

Terrible to eat at the end of the day because one you have that tuna taste in your mouth as you go to bed 2 it just you feel weird after eating all that and you're right like if you are on the fast metal. Metabolism side of things you have to put yourself in a position to feel like you're throwing up every single day because of how much you eat like that and so you you if you're not like tapped out like like mentally if you're not checked Out. You're and probably not going to be able to attain the goals that you know.

27:15.10

Paul Garny

Um.

27:26.60

christophknoll

Paul and I might be driven for obviously Paul's in a completely different world than me. But um, yeah, even from my side of things. Yeah I'm I'm tapped I can I can admit to that.

27:37.12

Paul Garny

Yeah, and like it's funny so because you'll be like you'll be like hey ah not on not that often anymore but like especially beginning. You'd be like hey I need to put on more weight any recommendations stuff like that I'm like eat more and you're like what I can't eat more I'm like you can eat more.

27:48.57

christophknoll

Eat more? um.

27:53.38

Paul Garny

Um, ah you just need to eat more. That's that's it. That's it, you just train and you eat more. Ah, you just eat eat eat and then you'd like like send me photos your food and like where's the carbs where's the carbs. What are you eating for carbs where like you got to like really stuff that shit like when I the last time I was really putting on weight on purpose was like um.

27:54.20

christophknoll

Yeah, yeah.

28:01.80

christophknoll

Yeah, that I started.

28:12.58

Paul Garny

On purpose I mean like not putting on water weight or anything like that putting on like muscle. Um my like I would have like at least 3 cups of rice a day. Um, where now my rice trying to like slowly lean out. My rice is about two point four ounces per day which is like.

28:17.63

christophknoll

Um.

28:31.89

Paul Garny

Maybe half a cup. Um, so it's like when you're when you're putting on weight you need to just eat eat eat eat and eat more and if you think you need to eat more or you don't think you need to eat more than eat more. You just need to.

28:45.11

christophknoll

I've gotten into the habit of ever since we've been talking about the carb thing that you've you so me because like I like to send you my different meals that I cook I get in the habit of ah there a bakery at Marketbascu I buy a loaf of bread every day and I eat.

28:50.95

Paul Garny

Um, yeah.

28:59.97

christophknoll

I heat the whole loaf of bread. Ah I mean it's it's carbs. It's it's packed man. So but that's that's the thing though like eat more like.

29:00.11

Paul Garny

Um, that's right, You don't need that you don't don't eat bread. But.

29:08.83

Paul Garny

Oh jean.

29:16.31

christophknoll

You're right when when I would get that text I know I'd almost get frustrated because I'm like mother the fuck I I can't eat more but then I started to realize that my discipline factor at different points in the day wasn't where what where it should be. So for example, my lunch I crush lunch. That's my best meal of the day because i. First I do my meal prep and it's always in 1 like in my lunchbox as I take to the to work. Whatever and I know what I'm making what I'm eating everything down to like down to the last like dot and so for lunch I crush lunch I know everything that's going in but when it comes to breakfast.

29:38.50

Paul Garny

In.

29:53.60

christophknoll

Breakfast I have no discipline in which is what I've been working on because I realized when you said eat more and I looked at what my meals my meal structure was throughout the day I was packing 5 meals in between the hours of noon and probably around midnight and I was just missing that in first entire.

30:07.64

Paul Garny

Are. Yeah.

30:12.64

christophknoll

Five six hours of the day and so that's when at least for me like I started working on waking up earlier and when I wake up getting up right away and cooking and getting something in my body and. Something other than just a protein bar because that's what I had been doing for breakfast and like getting something more than that because I wasn't disciplined for that first half of the day and that's right when your body wakes up like your body needs something to get it like driving throughout the day and so I was. More or less putting myself in a self detriment by not, you know, taking care of myself in the morning the way I should so eating more It's a fun little ah situation. But you know if you actually analyze your day like if you're someone with the high metabolism and you need to be on weight gain like I am for for whatever goal you have or if it's a. Actual health reason you need to be on wake in take a look at your meal structure throughout the day and figure out where you're missing because you heard Paul talk about earlier how his coach was even setting timers for taking you know his different supplements and making meals and all that stuff.

31:07.45

Paul Garny

Me.

31:19.14

Paul Garny

Yeah, yeah.

31:22.40

christophknoll

And if you structure out your day and you realize like I did how I had like a five six hour just gap I mean you kind of figured out your problem there.

31:29.96

Paul Garny

Yeah, and that's what I tell people to is like I'd be like um your most important meals I argue are breakfast and then post training. Um, that's what I argue are the most important. Um, so when I'm like yeah just make sure you have a good breakfast.

31:39.11

christophknoll

And.

31:46.66

Paul Garny

And then space out the rest of your meals throughout the day and people will be like oh I don't eat breakfast I'll be like tough shit you're eating it now like this is the reality like I didn't eat breakfast prior to starting with a coach I don't remember if it was my first coach or my coach now. But um I didn't eat breakfast and then you just was.

31:51.51

christophknoll

E.

32:05.92

Paul Garny

Here's meal one you need to eat this when you wake up. Okay, sounds good then you just eat it you as sucks at first because I used to get nauseous if I'd eat before noon because I wasn't used to that. But then you you got to kick that out of your system. It only takes like fucking a week if that. So.

32:13.81

christophknoll

And yep.

32:21.90

Paul Garny

You just got to kick that out of your system and then you're good to go now whenever I wake up if I don't eat within like 15 minutes of waking up my stomach's growling I'm ready to eat and even then my breakfast is even in that bag. Yeah exactly I'm so used to it and my body is craving it because when you sleep.

32:32.72

christophknoll

It's because it's and it's because your body's trained for it too.

32:40.76

Paul Garny

I argue breakfast is one of the most important meals because when you sleep. That's when you do most of your recovery from training and just from the previous day especially muscle recovery from training. So um, that's why I say you need to eat right? when you wake up. Ah so my body's hungry. When I wake up because I am depleted from recovery from the previous night. Um, so for me my breakfast right now is 1 slice of Ezekiel bread one egg and two hundred milliliters of egg whites which I just drink which people call me crazy. But it's just so much easier than fucking cooking it. So I just I just do hard boiled eggs and then I cut the egg into slices put it on the ezeel bread as toast and then I just drink the egg whites.

33:27.39

christophknoll

Brody you dry scoop your pre your pre-workout. Yeah.

33:31.52

Paul Garny

Ah, yeah, we've already talked about that I don't even want to think about that shit. But yeah I drink my egg whites and I'll send it to people and they'll be gagging and shit. But it's like to me I'm just so used to it. Yeah I mean I could.

33:41.18

christophknoll

Um, I've drank full eggs before one I minute when I'm in a jam.

33:45.80

Paul Garny

I've never I've never done that just because I've never needed to um I mean the past couple of years I haven't had more than like maybe 2 eggs in 1 sitting. Um, but previous my previous coach I had like 5 eggs in 1 sitting at once? Um, granted I'd cook it though I do overea you know just cook all of them in one pan. But. Um, right now just to 1 egg I just hard boil them at once have this like little hardboiled egg cooker thing I just like cooked 6 of them and then I just peel them and then every day I have one egg in the morning and 1 egg in the evening and I'll just eat the horrible egg. It's just so much easier because it's just ready to go and good to go and.

34:11.63

christophknoll

Ah.

34:22.86

Paul Garny

Um, but like that's my breakfast right now and even though it's so small I still crave it and then I'll eat about 2 hours later at like Eleven thirty ish noon give or take um and I'll eat that meal is just three ounces of sweet potato and 6 houses of chicken. But yeah, you got to stay disciplined with it because it's. Like when it comes to food, especially um, it just comes down to like tough shit dude like there's like when you're like when I tell you to eat more and you're like I can't possibly eat more I'm like tough shit, you're eat. You got to eat more dude like just is this the reality. Um.

34:56.64

christophknoll

That's where shakes and and different drinking options come into play though and I don I don't want I don't want to dive too deep into it though just because we're going to do a whole nutrition and diet episode. So I'm not going to touch too deeply into it. Um, but yet that.

34:59.71

Paul Garny

Um, yes, yes, and no, yeah, yeah.

35:12.87

christophknoll

Tough shit anymore.

35:14.20

Paul Garny

Yeah I mean like there is a video. We'll talk about this more but shakes is just it can be 1 way of getting food into your system if you're not able to get it from whole foods and we've talked about that plenty of times and I always promote whole foods over protein powders. Um all day. Ah, so if you can get the whole food in then just do the whole food. You don't need protein voucher. It's a supplement It's a supplement.

35:36.55

christophknoll

I was going to say I don't I actually haven't had protein powder and arguably coast close to a month now just because my diet's been just I've peaked it at such a good place that I just I know all my levels like oh.

35:44.56

Paul Garny

Yeah I haven't had in a few months

35:53.20

Paul Garny

But yeah.

35:55.92

christophknoll

We'll talk again. We'll talk more about track your food my goodness that builds the discipline like get get that get little app like it's so easy to do but okay, we do. We don't want to touch too much on undive. But um, looping back to how motivation hits us in the gym. Um I had.

36:05.65

Paul Garny

Um, yeah.

36:14.90

christophknoll

Referenced that meme where it's like step 1 to being ah to being successful in the gym not being happy. Um, for me, that's that's huge for me like I I understand that I come from a side of things where I battle mental health. Ah. And situation. So with my depression and my anxiety so I just have naturally higher levels of I'm just going to loop all that into what I call sad vibes. So I have just I just have a list of things in my head that I can tap into whenever I need something in the gym like.

36:42.61

Paul Garny

Think.

36:52.47

Paul Garny

Um, hello darkness. My old friend.

36:54.18

christophknoll

exactly yeah exactly um like for example that ah deadlift pr that I that I shot you the other day that the video starts when I am trying to get the weight up but the for probably 10 seconds prior to the video starting I had.

37:01.38

Paul Garny

Um, and leave.

37:13.44

christophknoll

Yureg my my workout partner just yelling at me like because that night I had gotten ghosted and he was just yelling at me about things she could be doing instead of being at the gym with me and I just I mean you can just eat.

37:22.71

Paul Garny

She probably someone on the do right now. Her bed bow she probably little spoon you like no not the Thanks Spoon I Want to be a little spoon.

37:30.82

christophknoll

But that kind of ah no, she's big spooning and ah I'm six four I want to have a little jetpack but ah, but that that kind of stuff is.

37:41.82

Paul Garny

Yeah, me little spoon.

37:50.49

christophknoll

Motivation that I use to tap into So I know at least just from having conversed with many of our listeners and me knowing the people as individuals I know that this is going to resonate with a lot of people but it's okay, it is actually healthy.

37:51.15

Paul Garny

Yeah.

38:08.33

christophknoll

To have your again I'm going to loop it into 1 big category category of sad vibes. It's okay to have those when you go to the gym because outside of going to an actual like like licensed therapist. The gym is probably the most productive and healthy way to work through those emotions because you're able to. Get yourself to a point of clarity because you're straining your body so much and you're able to actually think about different things and start to work through it. So bring all this ad vibes to the gym because that kind of stuff is just a true motivator right? there? Um and I mentioned the the pr the deadlift pr that I just. Ah, did this past week but um about how was tied to women but for men that's that I don't know if if you experienced I mean obviously you're you're you're you're wiped up now Paul but prior to it prior to you know your long lasting relationship like.

38:59.30

Paul Garny

Um, you have.

39:05.73

christophknoll

Being a single dude and working through the the the I know we we've talked. We've talked and separately about this about how fucked it is but to be a single dude working through the just awful setting that is modern dating Today. We. Get into such low places very easily because of that because for a guide I mean at least myself I'm very heavily influenced by um, how a gal reacts or how my dating life is going or something like that so that kind of stuff just becomes a true motivator because. Whether it was this time when I got ghosted I had my training partner yelling at me about it or if let's say I go through a breakup what I had to break up a couple I mean actually it was a year ago now that absolutely devastated me. First place I went after you know, taking care of my recovery side of things. First thing I did was just go to the gym and that I pushed some serious weight during that the months that followed because the negative emotions make you.

40:10.25

Paul Garny

Um, that.

40:17.17

christophknoll

Ah, my opinion of course Anecdotally um for myself. But and I'm able to reach entirely new levels of um workout sustainability when I'm sad or depressed or something like that.

40:31.48

Paul Garny

Yeah I mean um for those that are really close to me. They'll know I mean at this point fucking everybody knows. But um I've had some falling out to some family members and some close friends stuff like that over the past like six months like so six months ago me now I have a whole different group of people essentially. Um, so going through losing those people was for me at least a little bit of motivation especially was it like kicked in because when you have someone that you talk to all the time in your life and then all of a sudden they're not in your life anymore. It kind of takes a little while to for it to kick in when it does kick in I mean anybody who's going through a breakup. It'll.

41:07.80

Paul Garny

It'd be kinding like that. Um, you know you do it. You just kind of you're used to something and then you become unused to it again and you're like okay I'm fine but then like a few weeks down the road like really kicks in like how different your life is um so that kicked in for me one day I ended up having a good workout because of that like is. Was going through that mentally so I was like all right, Let me just try to like kind of push this into the weights and try to blow off that steam I mean for me, um, a lot of like especially whenever I'm on any sort of like heavy amount of anabolics like training really blows off all of my Steam. So. Um, all that Anger gets channeled into the iron and that's what happened for me that day at least and it was pretty good session I mean if like obviously you don't want to have to have those things like you don't want to have to have hate or pain or anything like that to channel into the gym. But if you happen to have it God forbid then. It could be.. It could definitely be a motivator that's for sure. Um, most of the time for me is's just disciplined. It's just going in there and doing what I need to do? Um I'm almost never excited really for the gym anymore I used to be I guess I will okay at the same time. It also depends on whatever I'm doing um because like I've talked about before like. Certain anabolics will give you a euphoric effect and make you kind of like actually happy. That's when I get motivated to go to the gym I actually feel motivated because of how my brain is affected but like right now just maintaining and just slowly losing and just being on Trt and just being relatively normal for the most part. Um I'm not motivated so.

42:42.93

Paul Garny

Um, for me, it's just I'm so used to the extreme side of things that when I am not as part of the extreme side of things I'm not motivated to go to the gym. Um, but that's just that's my own issues and that's bodybuilder's issues. You know you talk to any bodybuilder they'll know exactly what I'm talking about like. When you're just normal. You just feel normal like there's nothing really exciting. Um I mean even preppping for like I've never prepped for a show I will be soon and about within the next six months let's be start to prep probably um, but when you're going through enough changes to where you can actually so like as like I've leaned out and I've also gotten through phases where. You see changes every single day when you go through something like that it does get motivating because you wake up and you almost see like a different version of yourself than you did the day before especially when you're in the gym like because when you when you structure your workouts to like hit a certain muscle on a certain day so like for me every said. Every Sunday is chest. It used to be legs but it's been in chess for the longest time now. Um, every Sunday's chest so every Sunday I always take or every single damn in the gym I almost every single day I take photos in the locker room to kind of judge where I'm at and if I'm going through a lot of changes. Whether that's growing size or leaning out from week to week I can genuinely see the difference. Um, when I'm going through either a serious growth phase or a cutting phase. So. That's also a motivator as well. Um, but.

44:12.57

Paul Garny

You need to you need to find these different motivators motivators if you can and exploit the shit out of them. Um, but for me I mean I've been doing it like for at least long enough now to be like I don't really have that many motivators anymore like it's just I just got to do what I gotta do um. And stick to it I mean there's so many things I'd rather be doing most of the time than going to the gym. Um, but at the same time I just need to do it I Just got to go to the gym and it's not a question of whether or not I'm going to go. It's just simply oh I'm going like you just can't look at it like because. People ask me like how do you do it? I'm just like you just fucking. Do it. You just do it like there's no easy way of doing it. You just have to do it. Um, and like I'm not like oh I am I going to go to the gym later or am I going to do it. Go do this because when you get into that mentality. That's when you start falling off like that was me with cardio I'm like ah. Am I Goingnna go do Cardio I don't really feel like it I don't know I don't really need to do it like I kind of went through I gained a lot of weight I think just training is gonna be fine I'm not motivated to do it and then I started forgetting to do cardio entirely but like training I'm always doing like I'm always training The only time I didn't train was and while I was on my honeymoon but that was part of like. Me giving my body rest. Yeah yeah, we'll we're doing more cardio. Um, but ah I wasn't training during honeymoon and that was part of it but like now it's like now that I'm I've been back obviously for over a month but like or about a month now but like you just.

45:26.73

christophknoll

Ah, you're you you you training in a different way. Yeah.

45:45.17

Paul Garny

You just go do it. You just go train. You just go do it So that's at least my route that I take for motivation is just doing it.

45:52.48

christophknoll

I think you brought up a motivator that I hadn't even thought about when I was thinking about this topic but progress picks because you brought up seeing yourself you like seeing week to week changes and that might for the for the average fitness person like.

45:59.67

Paul Garny

Yeah, yeah.

46:11.92

christophknoll

If you're if you're in a stage where I am or if you're even lesser than this and you're just and like you know going to the gym casually like you're not going to see the week to week differences like Paul sees that because of you know everything he just mentioned but um for me this actually brings up a really interesting story. Um, we. And my friend group recently got another member of the friend group in the gym and like serious about the gym shout out dicky. Um, but he he yeah he comes home a very very similar situation from me where.

46:38.66

Paul Garny

Yeah, we had a conversation as well.

46:47.61

christophknoll

We've been skinny our whole lives and our metabolism just you know eats away everything. So we me and him talk a lot about our different gym progressions which is great because um, not that I have you know I'm not going to say that the sage mindset but i. Conceive myself a lot within where like his beginning right now and so I get to talk a lot about my things with him and kind of help inform where I can for different um gym situations and the very one of the very first nights that we talked to me and him. He asked me for ah proof of my progress and for skinny dude that could be real tough. Um, and so I sent a picture of me like back in high school or something like that and you know I was a twig in high school I was athletic but I was a twig and he was like no no, no show me like day one in in the gym. And so I don't know how I like I was so lucky that I was you know, confident enough to take pictures back then but I was looking at it and I had a picture that I had with me and Hamel from god what's the timestamp on this July fourteenth of 2021 so year and a half ago. Yeah year and a half and my chest is there's no definition like there like I struggle with chest even now. But I have you know some definition. There's no veins in my shoulder to my biceps and I have some fucking veins now. There's no oblique definition like nothing like that.

48:23.92

christophknoll

And me just having to send that to dicky during this time helped me realize where I came from and it's we see changes in ourselves far less than other people see changes and of course as soon as I sent this picture I got you know.

48:29.49

Paul Garny

Making.

48:38.89

Paul Garny

Um, the.

48:42.11

christophknoll

Ah, level of hype from him and I hyped up his pictures too but like actually seeing it for myself and being able to take a look so I took I compared that picture to um I sent you I think two weeks ago I had some professional pictures done. Um and I was able to.

48:59.33

Paul Garny

Deaf.

49:00.80

christophknoll

Compare Those and granted it wasn't the same pose but you can see such a change and I was like son of a bitch like year and a half of going hot like balls to the wall hard like I've been doing and I still.

49:05.73

Paul Garny

Um, yep.

49:17.13

christophknoll

I mean I'll I'll unpack this one in a little bit with my borderline body dysmorphia I know we've talked about in the past but well I'm going to unpack it a little bit more today for the motivation side of things but I never view myself in a positive light when I'm thinking about my body and my gains. And so to have this situation where I sent him this picture from a year and a half ago and then a picture from now that became such a motivator within itself and I was actually like energized to go to the gym I know you talk about not wanting to go to the gym. Um I certainly reach those days but. For like a week after sending that picture those 2 pictures to him I was like so absolutely energized to be in the gym because it's it's a lot I mean we've I think I honestly think we've said it every single episode but it's a marathon not a sprint and um, that. Helped me reinforce that particular thought because there are days where I wake up and I tell myself I'm going to quit the gym because like that I don't think I'm seeing results and you know it like Paul said it just there's other things I could be doing during that time like it's it's a time investment.

50:23.53

Paul Garny

And.

50:27.36

christophknoll

And there are just some days where I wake up and I tell myself today is the day I stop but little moments like this where I'm able to connect with another Jim bro and have that you know, um, pre and post picture type situation like. That is such a motivator. So I think that's a huge thing for people to do like Noel D and I'm mispronouncing his name Noel Diesel there you go? Um, yeah I yeah well I always struggle if it's Noel or no because I don't know.

50:51.51

Paul Garny

Is new. All Beasel Bird Noel Noel Diesel though last name I don't know hundred percent

51:03.42

christophknoll

But ah, he he posted something where it says don't be afraid to 1 take pictures and 2 post pictures because that is something you'll use for a baseline measurement and also a stepping stone in your workout procedure and.

51:11.72

Paul Garny

Ah.

51:23.70

christophknoll

That hadn't really resonated with me because I I always take pictures I'm a pretty confident dude so I'm taking pictures I'm even I even have a tripod and I record and take pictures during sets and stuff like that like I'm a pretty confident dude and I do that stuff pretty pretty regularly but until I had this moment of clarity. Sending this these 2 pictures and being able to actually sit there and reflect reflect I hadn't realized just how much it could become a motivator so I'm excited for a year from now when either if another gym friend needs advice like for example, my brother is finally starting to get back in the gym. Um, and he is exactly how I am he's a twig but he's athletic. So I know that he's going to be able to really be able to see some results or not see results be able to tap into that discipline level. Um, so in a year from now I imagine I'm probably going to be in another situation where I get to send some pictures and i'm. Really looking forward to seeing what that looks like because you're you're able to use as a motivator use your own body as a motivator with these progress picks. It's a really awesome thing to see.

52:21.79

Paul Garny

Then.

52:30.19

Paul Garny

Yeah I mean that's that's what I tell people is that like I really need to people come to me about that all the time and they're like I Just don't see any progress like you do see the progress. You just don't see it because you're seeing it every day there is progress being made because you're looking.

52:45.48

christophknoll

You're not yeah, you're not internalizing it.

52:48.29

Paul Garny

Yeah, you're looking at yourself every single day and if you look at yourself in tiny little increments of time then you're never going to see any difference. But if you reflect and look back retrospectively and build like let's say like because like my coach will do it sometimes just randomly like I'll like I'll send them a weekly way in. And he'd be like this is you now this was you four months ago and it's like okay now I see the difference but every single week I don't feel like everybody see that much of a difference. Um, so like that's the problem that people face that they're like oh I don't see a difference really? but I'm like okay, but. Let's let's take a step back. Go back and look at photos of yourself from three months ago how do you look now versus you looking then and they're like okay now I see difference exactly because you're looking at small tiny tiny tiny incremental changes and like you're not unless you're on anabolics you're not gonna see daily changes. That's just reality. You're not going to see daily changes. You're going to see weekly and monthly changes. Um, that's why I say like in the bodybuilding world. You do like when you're bodybuilding. You do see daily changes and that's a weird thing to see because you literally like it's it's the fucking weirdest feeling because you genuinely wake up and see the changes every single day. And talk to anybody who's prepped for a show like the week out you wake up and literally see the fat fucking falling off you like you see less fat from one day to the next or less water from one day to the next and you see the less weight on the scale like it's the weirdest thing. Um and then at the same time like another motivated too.

54:20.63

Paul Garny

Which um, we haven't mentioned yet is keeping a logbook of your weights in the gym. Um, right now I haven't really been disciplined as far as keeping a logbook I Always keep a mental note of kind of where I'm at generally and then just trying to push myself with something new each week.

54:25.29

christophknoll

A.

54:38.50

Paul Garny

But once I start my next growth phase in January. That's when I'll really start keeping a logbook and that'll keep you motivated as well or at least disciplined to increase your weight or reps each week um so the way progressive overload ideally works is that. You want to keep a logbook of what movements you do you ideally want to do the same movements and same sets same reps each week essentially but what you want to do is let's say like it doesn't need to be super complex. Let's say you're doing um. A most exercises you should do like a to to 8 to 14 reps I think is ideal your taught your first set being 14 not to mention a warmup rep set if you're doing a warm up set do whatever but let's say your first actual working set should be like failure around 14 reps. Um.

55:21.73

christophknoll

I would say probably around 12 for the average fitness score obviously are in a different world. But yeah.

55:26.33

Paul Garny

Yeah I mean it depends on what you're doing I mean for me 14 works pretty well for a lot of stuff but let's say 12 okay, let's say 12 your first set and your second set. So your first set should be like 12 failure your second shit set should be like 10 to 12 reps failure. Your third set is what's really going to matter your top set in a sense is going to what's matter for your progressive overloads. This is what you need to be logging. This is what's going to keep you disciplined is let's say like you're doing like um, let's you're doing bench press right? Let's say you're doing barbell bench press even though you shouldn't be but let's say you're doing barbell bench press. Um. You're doing. Let's say your top set is we'll just say for simplicity. We'll say two 15 that's 2 plates your top set of our barbelln bench is 8 reps then after two weeks all of a sudden your barbell bench of 2 25 or sorry two 15 is now. No, no, no, that's two 25 is 2 plates. Let's say 2 25 after two weeks is now 10 reps for that top set and you're failing at 10 reps not really with like a spot or anything like you're you're let's say you're lifting alone and you get the tenth rep up now is when you move up and wait. So you either go up for me I always recommend two and a half pounds if you have two and a half pound plates at your gym two and a half pounds on each side. It doesn't sound like a lot but it is a shit a shit ton. Um, yeah, so if you're going up £5 every week or 2.

56:42.90

christophknoll

Because that's £5 each every single time. Yeah.

56:50.97

Paul Garny

Then you're going to fucking skyrocket strength in a sense like like in a glow like in a macro sense. Not really though because you're going to need to draw dial it back but like let's say two and a half pounds each side then you get to 8 reps with that. Now you go up to 10 reps after a week or 2 once you get 10 reps you add and you take the two and a half pound plates off each side and do £5 each side so you just increase it by two and a half pounds on each side. So £5 total. You just keep doing that until like you, you just keep doing that. Essentially, that's what progressive overload is. Um, obviously it's not going to stay consistent like that you're going to go through phases where like let's say you're cutting. You're going to go through faces when you're cutting. You're actually losing strength which sucks but you're going to see more definition in the in the mirror. Um, so there's a give and take.

57:25.23

christophknoll

Ah.

57:37.71

christophknoll

And then you also have your you also have your drop weeks to where you do burnout sets and shit like that. Yeah.

57:44.97

Paul Garny

Yeah, yeah, if you have like shock weeks and stuff like that where you just kind of change up what you're doing but let's say like for consistency sake um people are like oh that's not much increase or I should like because people try to jump these insane jumps like fifteen twenty pounds from each week. It's like dude stop. Take a step back stay consistent because let's say in the grand scheme of things. Let's say you're adding just for easy numbers sake. You're adding £2 to your bench each week right? That's just £1 each side after two weeks that's like to two and a half pound weight roughly right? Um, let's say every week you're adding a pound on each side. Um. After a year all of a sudden you've added essentially £100 to your bench after a year which is a plate each side that's a shit time because let's say you're in the gym for another 2 years all of a sudden. You're essentially benching 3 plates for when you started granted that's not exactly how it works.

58:35.34

christophknoll

Um, which.

58:39.92

Paul Garny

I'm just saying for simplicity's sake. This is what consistency does this is what progressive overload does in ah in in the long term is that at first you're not going to feel like you're you're getting much but then in the grain scheme of things when you look back at what weights you were lifting. You're going like holy shit I actually put on some serious strength and like that's kind of my problem right? like that's what I'm trying to do right now. So like recently I'm like oh man I'm kind of feeling weak on trt and stuff like that. But I remember looking back the peak of my first ever cycle I barely got like 6 for 2 25 an incclined bench I'm like maxing out like 6 maybe 8 on like my strongest day. But like now 8 for 27 is like pretty consistent like that's normal for me now on incline bench. So it's like you got to look back at like what you've done in the past versus what you are now and that can be definitely a motivator so not only is it just looking at the photos and looking at where you're at physically is also. Weight that you've been pushing over time and keep in that logbook I mean I even have a paper one now so that I can actually physically see it.

59:44.24

christophknoll

Well I I think ah when we I know for weight Logs at least um I remember sending you a screenshot of because I keep a digital one I'm pretty inconsistent I do need to get better within more discipline but um.

59:48.86

Paul Garny

Um, me.

01:00:00.66

christophknoll

I Remember sending you it and I had both morning and night and you were like bro why you're taking morning and night like you should just be doing um morning after you wake up and like that's like your your weight like and so for me.

01:00:10.85

Paul Garny

Yeah I was like dude is' kind of your night way. It's going to fluctuate so fucking much I'm like that's you're kind of just wasting your time.

01:00:21.60

christophknoll

Ah, so yeah, that's that's word and I kind of keep that now because I do need to get more disciplined with it. But because certainly keeping that because that helps you understand where you come from too because. Imagine you a year or 2 from now. Maybe you've changed like Paul just said he's switch he even as a paper one. Let's say you keep a paper journal and you forget about it and you switch digital and then one day you just find your paper journal after like a year of not using it and then it's like.

01:00:50.51

Paul Garny

Yeah, yeah.

01:00:54.43

christophknoll

Shit look at my numbers then look at my numbers now. Even if they're not super different. It's gonna tap into some nostalgia at the very least and that in itself can be a motivator and um, but yeah, the ah that the two and a half pound thing that ah the that that Paul had referenced like that it. It can I'm not going to say it's embarrassing but it certainly takes a mental edge to be able as a guy let's say you're bench pressing to be able to put a two and a half pound plate on either side because those plates are tiny and.

01:01:27.40

Paul Garny

Yeah, there's all the ego shit. Yeah.

01:01:29.81

christophknoll

For a guy you think oh I'm a guy I'm going to lift big leap now exactly and once like I I can ah like I certainly see where people come from when they say like or give me the look like oh my god that's such a tiny amount of weight but you need to. This is where discipline comes back into play because if you have that discipline within the gym to get yourself to incrementally put on those two and halfs every week or every lift like for me I hit chess twice a week. So on my second chess day is when I'm adding up the weight the weight. Um, and so that you have to be able to get yourself to do that and that can be really difficult. Yeah, and that's also a difficult part of taking progress picks because so many people.

01:02:10.65

Paul Garny

Yeah, you leave your ego other door.

01:02:22.80

christophknoll

Combine progress picks with their ego because for example, the most cliche I'm mean the 2 most cliched things for a guy. It's your front double bicep and for the gals. It's your ah side leg raised booty pump and exactly like those those.

01:02:34.38

Paul Garny

They're like yeah that like leg kickback boot like but yeah that whatever the fuck they're doing I don't know hell they doing in that photo. Yeah yeah.

01:02:42.00

christophknoll

Those are the 2 cliche poses for each for each sex. Actually each gender we're gonna make that and and and we're getting shut down but ah ah yeah 2 genders anyways. Um, but when you have.

01:02:49.15

Paul Garny

Yeah, birth the 2 genders. Yeah ever gonna get canceled. We're gonna get canceled.

01:03:01.21

christophknoll

Those 2 ah poses for each respective gender. Um, it can be tough to separate your posing and taking of that picture with your ego because as Paul said you leave your ego at the door because that way you humble yourself and you get yourself to be able to.

01:03:03.24

Paul Garny

Yeah.

01:03:20.21

christophknoll

Like put those two and a half pound plates on but when you get to your posing picks being able to not like I don't know for me I struggle very heavily with this because I've always had an eco bum but I struggle to not look at myself like. I'm a beast when I do a front double bicep like I and I try my best to distance that. But that's something that you kind of need to be able to build as you go with your with your ways of discipline within the gym. Um I don't know if. Obviously the bodybuilding world can probably be a little bit different because you are comparing yourself to the greatest of all time and so like taking so I feel like you probably don't have as much a problem leaving the ego out of those pictures but for me like from the fitness like.

01:04:03.28

Paul Garny

Yeah, it's hard.

01:04:15.55

christophknoll

Just the the I'm not going to say average Joe because I'm no longer an average Joe on the gym but like just the general public like I understand that I I'm not I might not be the biggest but I certainly have a lot of definition and to and tone compared to other people in the gym that are not you know in the. Bodybuilding world. So it can be tough for me to not look around and be like yeah I'm tough shit like it can be tough for me to do that. So.

01:04:37.10

Paul Garny

Yeah,, that's the that's the ego side of things and I think that I mean when you're in the gym I mean the the endorphins and testosterone all that is going to naturally build like a confidence in your system but you you learn over time how to properly like work with that. Um, because there were times like I look back and I'm like what the fuck was I thinking because I used to think I was like tough shit in the gym and I'm like I look like shit and I was like what the fuck was I thinking and like it's you but that's just growth That's just genuine human growth like you're just going to grow over time and you're going to like.

01:05:02.55

christophknoll

And.

01:05:14.65

Paul Garny

You're going to humble yourself over time by being like okay this is how I look now back then I thought I was tough shit and I look like that. What the hell is wrong with me and that's going to kind of humble. You. But so like there is so many photos on my Instagram I have archived because I'm like looking back and I'm like what the hell is wrong with me like I thought I knew what I was talking about I thought I knew what I was doing. And I had no idea. Um and that just kind of comes with experience that comes with just growing as a person. Um and we see that nowadays like we kind of you know the the fitness industry kind of makes fun of like these teenagers and in quotations broccoli heads um, going to the gym and like taking all these.

01:05:52.12

christophknoll

You say that so much. Ah.

01:05:53.79

Paul Garny

Oh it's true though like it's so true I fucking hate that hairstyle. But um, they go into the gym and they take all these photos and like there's this video I saw recently and it was like um it was a Tiktok video and it was like the average broccoli head in the gym. He does. Bench press for like 1 rep gets up does a front double looks at another mirror checks his quads. He checks his quads does a quad flex even though he's apparently hitting bench goes back to his bench does a 3 60 just spins and then just gets down on the bench and I'm like if that ain't the truest shit because when you're a teenager you think like. You know what? you're talking about you think you know what you have the world figured out and I mean I'm 24 and I know I don't got the world figured out and I know I'm Goingnna be 5 years from now I'm Goingnna look back and be like wow I thought I knew shit but I really didn't but they're gonna be yeah, we're going to look back. Yeah, exactly.

01:06:40.84

christophknoll

That's what this podcast is going to be great for. We're going to look back and be like ah.

01:06:45.69

Paul Garny

Um, we're going to look back to be like wow we thought we knew what we were talking about then but um, yeah, couple dumb ass is mid 20 years old fucking bitches. Um, so yeah, so like they'll like they. It's tough because it's like I want that like you want.

01:06:46.94

christophknoll

A couple idiots and.

01:07:02.44

Paul Garny

Want to show them what to do like so that they know what they're doing but also I'm not going to give unsolicited advice and that just comes down to um ego too because like there's a lot of guys in the gym that try to give unsolicited advice and they just need to go out of that and that's kind of how.

01:07:12.39

christophknoll

Are.

01:07:17.80

Paul Garny

You know you grow as a person too I think a lot of kids like are like oh let me show you how to lift in the gym and blah Blah. It's like you've only really been in there long enough to like just barely know anything as far as like how your body works So It's it's going to come down like obviously we kind of trailed off here from Motivation to discipline. But um. Yeah, you got to leave the ego at the door and um, like there's phases like you talk to anybody who is bodybuild and you're going to go through phases where you feel Confident. You feel strong. You feel like you look good and there's times where you just that abodied dysmorphia really kicks in and you just don't really feel like you look good at all. And grained in our World. We are comparing ourselves to the top 1% of the top 1% So you're going to be comparing yourselfs to people who are just in extremely genetically gifted. Um, and it's it's tough because.

01:08:10.21

christophknoll

Um.

01:08:13.83

Paul Garny

You're not comparing yourself to the average person and if you compare yourself to the average person. Most people who are consistent in the gym are going to be that like top few percent because really only like I think it's like less than 8% of people actually go to the gym consistently or something like that. Yeah, it's something like that.

01:08:26.50

christophknoll

Which hurts me that statistic hurts me and.

01:08:30.90

Paul Garny

I mean you need to do your daily exercise. You don't need to go to the gym to get exercise. But as far as like actual gym members and stuff like that like the tally of gym members throughout the country in the us I think it's like less than 8% of people consistently go for more than think it's like three or more days a week I think um is what they were calculating or something so like even if. Let's say you're the like you kind of think okay I'm at least on the better half of the gym whenever I'm in it. You can kind of figure statistically, you're the top 4% of the general population in a sense because usually when you go to the gym consistently. You're going to the top that 8% of people. Are most likely going to be in better shape than people you know or at least consistent consistent people who are in the gym are going to mean better shape shape than the general population. Um, so if you say okay I'm I'm not on the better half of those people then you're going to say okay I can kind of say I'm on the top 4% in a sense you know, statistically.

01:09:16.96

christophknoll

Yes.

01:09:28.78

Paul Garny

So That's kind of where you got to start leaving your ego at the door. But also we have that issue where we are also comparing ourselves to the top 1% top 1% so you could be like oh man I feel like I look like shit I don't feel like I look good or anything but then like you're like oh. Like you compare yourself to the general population if somebody is like dude. Do you look fantastic like that's really impressive like that kind of puts things into perspective like um I got excited the other day I sent you a text because I hit 85 dumbbell um £85 dumbbells for shoulder press. Which for me I wanted more.

01:10:00.91

christophknoll

Ah.

01:10:02.65

Paul Garny

Wanted at least 8 out of 90 s but like I remember back in the day I could barely do I could barely do 90 s on incline bench dumbbells like a year ago let alone shoulder press. Um, so for me, that's a big deal. Ah, but in the general population I mean. I don't think that the general population could be could be hitting eighty five s for for 7 or 8 on shoulder press. Um, so you just kind of have to step back some time to just kind of look at the macro picture here and be like where do I fit into the general population and that could be also a motivator as well because if you put in years and in the gym. You're going to be in a better position than you were years ago. Um, and there is another thing I was going to add and I just fucking blaked on it.

01:10:45.90

christophknoll

Well before yeah before you hit that you you hit 2 things right there that should be unpacked more? um and I mentioned earlier and I kind of want to get into it too is how you can.

01:10:57.32

christophknoll

Ah, we I have borderline I wouldn't say I have true but using body dysmorphia as a motivator in the gym because when and when we say body dysmorphia It's like having like a legitimate disgust in yourself when you look at yourself. Um, and.

01:11:09.70

Paul Garny

Yeah.

01:11:15.52

christophknoll

Mine's borderline I'm not going to say it's full blown because it's not I've read stories about the Fullb blown ones? Um, yeah I'm reading about Seabums back in the day that that was absurd but um, using that as a motivator in the gym is a big thing because.

01:11:20.87

Paul Garny

Ah I've had it in the past. It's awful.

01:11:34.17

christophknoll

I'm going to I'm going to approach this anecdotally from my side and then I'm curious to hear your side because we have 2 different beginnings ah from our respective sides. But for me the skinnier dude I was always athletic so I never had any doubt in my abilities but I had always self-doubt in my frame and how I looked.

01:11:39.43

Paul Garny

Yeah.

01:11:53.87

christophknoll

And especially like let's take the basketball side of things like I've always I've always you know had my way because I'm taller and I can you know invest in the basketball world. You don't always have to be the most you know, yoked out of your mind. You just have to have that height or that natural athletic ability. But.

01:11:53.98

Paul Garny

Ah.

01:12:13.68

christophknoll

As I progressed through my playing years and when I started to play in college to the guys that I played against were they had my height like when you get to the college like college side of things. Let alone the Nba Six foot four is no longer tall and so that kind of got removed out of my mindset. And I started to focus more on frame and body and that's when I would look at myself and compare myself to people. These people were my age or even younger because I mean I was kind of a late bloomer in college when it comes to when I got started playing so I was like. 22 23 playing against Eighteen nineteen year olds who are just bigger than me and I would have that comparison then I would just look at myself like following a workout or following a game or something like that and just see myself as a failure in terms of what my body looks like and that of course is not. Real healthy I mean look into if you want any so any evidence of how unhealthy body dysmorphia is take a look at the mental health side of things from men who have body dysmorphia it. It can get horrific. But um, me being able to nowadays tap into that when I'm in the gym. Like I'm able to look at myself from a very objective point of view. Um, so I'll look like let's say for example so yesterday I hit arms and I look at myself when I'm not doing a flex so I mean obviously I get real cocky when I do my front double bias up. But.

01:13:52.36

christophknoll

When I'm doing when I'm just standing around or I'm midset or something like that I see my arms as tiny little twigs that are just absolutely humiliating and it makes me want to put on a sweatshirt and just work with my sweatshirt on but um, that's a separate conversation. But. For me I'm I'm looking at myself and I'm I'm not happy at all with how I look and you know I have my friend group and they reinforce like come on Bro. You look great like look at where you were look at what you are now or even like you. Like just in general you look great, but none of that resonates with me nearly as much as when I just tell myself that I'm a little piece of shit like the I don't know I video that lives rent free in my head is sea bum saying skinny bitch and for me like that that just.

01:14:43.51

Paul Garny

Green boch.

01:14:46.32

christophknoll

Yeah, exactly like that lives rent free in my head because with my borderline body dysmorphia I am always going to view myself as this skinny little dude even though I know that my frame has widened I've gotten bigger like I I know that is the case but I just cannot mentally wrap my head around that. And because of that I every day that I go on the gym. It's telling myself all right? We're doing another day so that we're not going to be a skinny bitch like that I tap into it very heavily because for me, that's that skinny background just has always been there and. I've been around some athletes that have made it like I mean dude that I played I'd never played football but I played other sports with this guy and now he's a tight end in the Nfl and I the the dudes a year younger than me and he's a titan in the Nfl and you're. I get to compare myself to him and that just makes my body dis more if you go oh shit and I don't know for me I use that heavily so I can say confidently every single day I have at least 1 moment in the gym where I look at myself with disgust so I don't know if you have a similar side of things. Because I know you didn't have the the super skinny background that I had so you want to build into that.

01:16:09.81

Paul Garny

Yeah I ah, um, for me, it was I I mean starting is like really really when I got serious in the gym I my coach now kind of called it like skinny fat. It was like I was like in the ballpark of like 94 in the ballpark around there. Um. And I didn't had some muscle I had a good foundation in the gym I built up some strength built up some muscle but I also had a lot of fat around my muscles. So I didn't really have like any sort of like muscular build in any sense. Um, at least compared to now I have no idea. I would have compared to the general population looking back I have no idea but that was where kind of where I started at and it was hard for me. It was like the biggest thing for me that I've I always wanted at the time was abs. Was always having abs there Abs Abs abs because I never had them I never grew up skinny so I never got to have them because when you're skinny, um, any sort of muscle. Yeah, any sort of muscle you build is's going to show so like skinny abs you have that like even though you don't have like not you specifically. But I'm saying like people who are skinny.

01:17:06.70

christophknoll

Skinny abs. Yep.

01:17:16.14

christophknoll

I've oh yeah, trust me I get it I've had skinny abs before.

01:17:17.33

Paul Garny

Um, um, yes, like when you're skinny and you build up a little bit of muscle. You're going to have abs in a sense and to the untrained eye. Essentially it's just going to look like abs no matter how dense or thick or how good the muscle bellies are or anything like that. So. I just never had that. So my biggest thing when I started with my coach is like look I just really want abs and then you get I got to the point where I was just like used to having abs and it was such a weird transition because I tell people that like I've talked about that before with people. It's like at first I'm like oh man, all I want is abs and I'd be happy and I'd be happy in the gym and I'd be really content with where I'm at and then all of a sudden I got abs and I just wanted more and it's like there's really and then that's when I really got to like just accept the fact that like I'm never going to be fully satisfied like and. Which sucks. But it's also in a blessing in a sense because I'm going to keep trying to push myself in the gym for that reason and like now whenever like essentially when I flex my midsection I can kind of see the top 2 or 4 grained I put a lot of my fat. My lower belly and hips. So. It's hard for me to see my lower abs but like. You have we all have our strengths as weaknesses and the the part the problem that I used to have I used to feel like complete shit because I didn't have abs and like that was my original real body dysmorphia like issue with myself is that like I would genuinely feel like shit when I looked at someone with abs like I like it wasn't like.

01:18:43.53

Paul Garny

Because like nowadays you see people who are like oh that's not the representation of general population. They shouldn't be in that limelight or whatever like they should not be in that like does not yeah yeah, that bullshit like oh that's not the average like the way guys look at it.

01:18:50.29

christophknoll

Men should be submissive. But.

01:19:02.24

Paul Garny

At least and at least in the gym is that like you have a goal you want to strive for and it's like I didn't feel like shit because somebody didn't look like me I felt like shit because I didn't look like them. You know so like for me it was I didn't look like this guy so therefore I feel like I look like shit because. I'm not at the level that he is so I want to get to that level. Um, so for me that was the original motivation and that's kind of what I still strive for but at the same time. You need to take us to in bodybuilding world. You need to take take a step back and you need to understand that there's going to be times where you don't have Abs. There's going to be times where you don't have bastularity or definition and stuff like that and you're going to go through those phases especially coming people coming out of a show. It is so hard talk to anybody who's been in a bodybuilding show and like done really? well ideally, um. It is so hard to come out of a show and put on all that fat and get off anabolics and stuff like that because you're just so used to feeling crazy and looking crazy and just like feeling like you're tough shit to all of a sudden not looking good and not feeling good and like not. Looking like you're like stage ready. It's such a weird transition for those guys. Um, which I'll be experiencing next year but like going into a growth phase. It's just you need to understand that like you're going to lose some of that definition you're going to lose that fat and that's so hard mentally to see it literally go away.

01:20:29.35

Paul Garny

Um, you know that happened to me in April may all like granted, there's issues that I had to which I could probably talk about later on um in another session but like there's issues I had to um, ah we had to address space off something that I was taking ah which is part of the dangerous of bodybuilding and like. I gained about £10 of water in like two weeks and like I literally went from having abs to not so a single ounce a definition in my trunk and that's such a hard thing to kind of go through mentally because you're so used to it all sudden. You just feel like crap. You never want to wear anything tight again. You don't want to wear stringers stuff like that. Ah, but you you just there's things you got to work with and everybody has their own issues that they got to work with and you just need to understand that you're part of ah you know a larger general population. There's going to be no one that's perfect. no one is perfect um people will say oh seabom is perfect and stuff like that. But it's like you don't know what he goes through in the offseason All we ever see believe it or not is like yeah exactly like like bodybuilders especially in social media. They take so many photos in videos when they're show ready or stage ready and prepping and stuff like that they still recycle those photos throughout the year so they look crazy but like.

01:21:27.58

christophknoll

Show ready stuff.

01:21:46.56

Paul Garny

Cbum he says in a video he says right after the Olympia I get off everything for six weeks anabolics food training I can even fucking begin to fathom how shitty he feels during that six weeks because he went from literally one of the best looks in the world essentially like. Like winning classic physique is people argue right now. Hat is the best look overall aesthetically overall best look so going from that to being completely off everything losing all your definition not even training like I can even imagine like what he goes through mentally but he doesn't talk about it because. That's the side that he doesn't want to show people so we all have these things that we go through that kind of makes it hard for us to look ourselves in a mirror and you just need to understand that you're gonna be going through that everybody goes through it. The best of the best is gonna go through it. Um, so it's it's tough and especially if you lose that show like I can't. Like I haven't competed obviously yet. But I can only imagine like getting ready for a show and thinking you're going to win and then of a sudden you lose like that's probably such a hard thing to go through especially like I mean there's a whole political side of things and bodybuilding which I won't even get into today. But um, you just need to know that like. If you're comparing yourself to somebody else on stage. For instance, they could have just been that the better person that day not that they're the better person overall but in that day they're their better person and when you're comparing yourself to social media. They're in a different place than you are like I'm looking at these guys who are like 30 years plus and looking good.

01:23:21.55

Paul Garny

And I want to look like that. But I'm like at the same time. They're also 6 years at least 6 years older than me and I think in six years I'll be in a completely different place and they're in um, you know this 1 guy recently? um, enormous student the gym just genetically gifted to have. Gigantic muscle bellies and just put on serious weight. He just want to show and it's like he's younger than me, he's like 22 and it's like shit I want to look like that by the same time you know there could be ah like something else. He's lacking in like yeah, he might look great physically or something like that. But like every single person has their pros and cons to what they're trying to build and. You know he might have an issue with Xy and z but not Abc where I have issues with Abc but not Xyz so you need to everybody goes through this kind of stuff and that's what you need to kind of you know, pull back and. Use as discipline or as motivation to improve that part of yourself. Um, but also look at the program too if you're in the bodybuilding world or you have a meal plan or some sort of program that you're you're having a goal towards right now. My goal is just to have visible abs in January which they're kind of getting there ish. But not not exactly overnight. So. That's my goal right now. That's what I'm striving for. Um so you need to keep that in your mind and know that there's going to be a goal in the end or if like you're going through a growth phase like you want to have like let's say like your strength is like okay I want to have want a bench this within three months from this growth phase.

01:24:52.22

Paul Garny

Like that could be your goal or I want to weigh like my next growth phase my goal is like it lets him putting on weight my next growth phase I want to weigh like 2 15 like if I can wait to 15 and still be relatively lean with visible abs especially being on like going through a cycle I I feel like I'm going to look fucking gnarly so that's what my goal is. Next growth phase I go through depending on what it is. It might not be that long might not be long enough to to 15 but you have to have this goal in your mind and then you work on that I'll go to two fifteen build ups some fat maybe not have visible abs anymore I have no idea then you work back and you start cut it down and you have another goal so you got to use those goals as motivation and discipline. In order to achieve what you're going for so the motivation might not be there but the discipline has to be there in order to achieve these goals.

01:25:39.17

christophknoll

Yeah, and I think another thing too. Um that you had mentioned earlier in regards to seeing the people around you if you're able to you know distance yourself from the constant self-hatred um and see the people around you. You should use that as motivation not as you know something to look down upon so like for what I mean by that is like. For example, if I'm at the gym. There are plenty of dudes that are bigger than me. Um, that's no question whatsoever I might have better definition or tone but there are. Plenty of dudes who are bigger than me and when I see them like for example, I'm going to reference my arm day yesterday guy was right next to me doing the exact same movement. We're both doing hammer curls at the time and um, he was his biceps were just bigger than me and he had vascularity that.

01:26:34.85

christophknoll

Yeah, so like a side vein on his bicep which is what like once you start to really build your biceps and not just have that the 1 shoulder to to elbow vein. Um, and you start to get those side ones popping too like that's that's big muscles right? there like you have vascularity at that point and.

01:26:38.66

Paul Garny

Um.

01:26:52.64

christophknoll

I was able to view that as motivation because rather than look at that and say Wow I'm a piece of shit because I don't have that I was able to go. Okay I don't care what is ages or anything like that. That's what I want to strive to hit now I want to be able to see that vascularity within myself or I want to see my biceps grow.

01:27:06.85

Paul Garny

Um.

01:27:11.79

christophknoll

To that size and that's something that I think people should really take to when they go to um more professional style gyms because you're going to see a lot of people who are you know they're and they're built like yeah, they're huge and um.

01:27:23.78

Paul Garny

Next level? yeah.

01:27:29.61

christophknoll

Paul. Ah I mean you have pros in your area. Um I don't I can't think of any I mean granted I don't know the the circuit in this area but I know of people who are there's actually it might even be this weekend if I'm being honest because I followed the different socials of the people that go to the gym they were there.

01:27:30.48

Paul Garny

Um, you got.

01:27:48.00

christophknoll

It's a week out I know I know that it's a week out shows in this area. Um, and I just don't I mean um, they were posting about it like five days out and stuff like that. So there's going to be some in this area and whether or not they're pro or not that's their own thing but there's guys getting show ready with and. Even if you're natty show ready like you're still like toned. You're big like you don't go to those things unless you're like really understanding what you're doing and so I'm able to look at these dudes they're posts that they make and I'm able to channel motivation from that because. These are people directly in my area that I'm able to draw some like it's not like I'm working out with Seebom like if I if I saw a sibo I'd fucking. Well first I'd not. But then I'd ah, there's no easy comparison for me for from me to him because there's just he's miles ahead of me and so.

01:28:38.57

Paul Garny

A.

01:28:44.98

christophknoll

Being able to see these um more amateur side of things. Um I'm able to compare myself and as long as I'm not in a rut where I have like my bodice body dysmorphia kicking in or my severe depression kicking in. I'm able to look at these dudes and be like okay, there's a good goal for me to set like these guys are in my area. They probably came from a similar background for me where you're just consistently grinding at the gym I know I can attain this. Let's set this as a goal and that's a very productive way of looking at big dudes around you in the gym. Um, and like there's even even if you take the anabolic side of things I argue I mean and I know you will as well Paul argue that people on anabolics and other kind of steroids are more disciplined in the gym and train harder than anybody else.

01:29:20.61

Paul Garny

Um.

01:29:38.18

Paul Garny

And typically yeah.

01:29:40.27

christophknoll

So yeah to I mean yeah, um, that's why I say generally but like um, it's It's just like there's nobody who has fabricated you know muscles. Obviously do you hear about muscle implants and shit like that and that's just looney to like people who get that are not.

01:29:57.61

Paul Garny

And you got synthal to.

01:29:59.87

christophknoll

But that's all yeah, that's that's influencer type shit people who actually care about their bodies are not getting implants and stuff. Um, so if you see big dudes around you and you're not struggling with your selfimage at the time use that as motivation like see a dude squatting like and so.

01:30:06.18

Paul Garny

Oh.

01:30:18.63

christophknoll

For example, 1 of my one of my good friends that I've met fairly recently. Um, a guy named Kyle who has been training at the gym. He's he's basically my height but boy that boy can push some weight and so when he does a six fifty five deadlift next to me I view that as a goal. But I can push myself towards like my my deadlift is not even close to that. But I'm able to see that see him know that he's natural and know and just look at myself and be like all right. This is a good place for me to kind of set a long term goal to strive towards. So.

01:30:57.48

Paul Garny

Um.

01:30:57.89

christophknoll

It's the people around you as a positive influence and not as a negative as guy of my point I'm making.

01:31:04.63

Paul Garny

Yeah I mean it's it's tough I mean because there's a quote I think it's like comparison is a thief of joy or something like that because if you compare yourself to others. It's it's obviously it's typically going to Rob you of whatever ah pride you had and whatever you're looking at um and that's. You know that's a lot of problem that we have and that's just the reality of being human. We're going to be human. We're going to compare ourselves to who we think is better than us and whatever it is and chances are there's always going to be someone better than you at whatever you're you're talking about. Um there's always going to be someone who's the best and. You know everybody's going to have their pros and cons in any sort of situation and you know they might be the best at you know they might look the best in the gym that day but they might be going to you know let's say like they might be going to a um, very lonely home where. They don't have anything going on and they don't feel like they have anybody in their life. That's where like you, you never know like what somebody is lacking like that could be their entire life is how they look in the mirror like that could be the entire thing. Um where they got nothing else to do the rest of the day and they're like a man I wish I had. Something else to do or like wish I had other hobbies or something like that. Um, because everything is good in moderation. So when you're looking at like you know people talk about like let's say for instance Nick Walker like oh man I do looks insane. Dude's built and do's enormous and lean all the time like he is relatively lean year around and.

01:32:32.37

Paul Garny

It's like but at the same time I'd be surprised that this dude lives past thirty five. So it's like you got to have you know he's willing to push it so far that he's probably going to die from it. But then again, he's when he's on his deathbed. He could be like man I wish I didn't go that hard and I wish I could live to 80 and. Have kids and see my grandkids grow up and stuff like that. You know you never know what these people are going through to get to where they're at and believe it or not I mean when you bring up anabolics I mean most guys who are on anabolics don't even look like they're on them. Um, most guys are not. They're not going to look like that they're not going to look. Crazy in a sense so you need to understand that as well and you need to take into account where you stand naturally, especially if you're naturally it's harder naturally because you're gonna be comparing yourself to bodybuilders who are on anabolics that you shouldn't be taking the first place. You know so like that's why I steal steer people away from it I know the risks and stuff but at the same time it fucks with you mentally and there's a lot of stuff that goes on with it. Um, that a lot of people don't need to put themselves in that place for really no other reason. Um, so just understand that. Just because this guy's lifting more just because this guy looks better and if he is on anabolics he's willing to put himself in that position in order to get to that place where if you're not willing to put yourself in that position then stop comparing yourself to him you know because you're not going to be on the things that he's taking and you know.

01:34:01.65

Paul Garny

Who knows what the long-term side like the bodybuding world is really pretty new in a sense. It's only been around for like 50 like really 60 years and a lot of the drugs nowadays people are taking have only really been around for like 20 years um a lot of them have only really really been around 20 years maximum like 40 I mean test testosterone's been around for a while I think Dba has been around for a while deca as well. But like a lot of these other drugs have been around for maybe 40 years um at the most and like we don't really. Know the long-term side effects of these crazy compounds. These guys are taking so we don't know what could be affecting them. You know like trend trends only been around like I think around not even 20 years yet we don't actually know the long-term side effects of taking stuff like that and how it affects you and when your later later life. So. Just because he might look better better doesn't mean he's going to be looking better when he's eighty you know, um, you look at anybody who's eighty years old the people who are looking the best are the people who just stayed active. They were a walk in their whole life. They were hiking and. They're always working and stuff like that like those the people that look the best when they're old and they're the healthiest. So um, you never know when it's going to come back and bite you in the ass. So stop comparing yourself to people that you wouldn't even be in the same ballpark as like as far as like.

01:35:22.91

Paul Garny

Comparisons like I try to compare myself to other people who I'm going to be competing against in men's physique but I'm not going to compare myself to like Andre Ferguson because he's stepping on the olympia stage you know like he's in a different I would I don't think I'll even if I got to that level by the time I get to that level I don't think he's going to be competing anymore. So it's like you. Never you don't stop like stop comparing yourself to people who probably won't even be doing whatever they're doing by the time you get to that level. Um, you know like its or let's say sports like you don't compare yourself to Tom Brady when you're sixteen years old because chances are let's say you go to the Nfl at this rate, he's probably not going to be competing or. Playing anymore by the time you get to the Nfl so stop comparing yourself to him compare yourself to well saying like you are you never know. Yeah, you never know like who's actually going to be there when you get to that level so stop comparing yourself to that person to compare yourself to to yourself tomorrow.

01:36:02.84

christophknoll

Well Tom Tom Brady's different but his that man's never retiring. But.

01:36:17.19

Paul Garny

You want to be the better version of yourself tomorrow and if you're constantly improving constantly moving forward. You're going to be in a much better place in the long term than you were recently and I think that's where the motivation and discipline really kicks in and you can just really see that is the consistency. Ah, is the consistency of growth of changes in your body and changes of your mindset and growth is a human and growth is personality and um, you know it's like you also like people talk about oh I don't think I've accomplished enough where I am now but you need to understand that everybody has their time. You know. Um, everybody has their time to really become successful like I don't think um like Martha Stewart I don't think she got big until she was like in her fifty s but she didn't really well she wasn't really anywhere before that. So like you have your time like you're going to have your time where you you start where you making progress and start doing good at something. And you just need to wait for that time you need to strive for it and there is a quote that's been going around lately. That's um, hard or luck comes from hard work meeting success or something like that. So by putting in the hard work. You're going to It's going to result in some success but then because of that success you're going to get some luck.

01:37:23.50

christophknoll

Menu.

01:37:29.68

Paul Garny

So I've talked about how um you know like luck comes with hard work and like these people who are very successful have been very lucky but at the same time they were lucky because they put in the work to get to become successful and like that goes for the same thing in the gym if you put in the hard work. To make that progress. You're going to get lucky enough to have something click. You know, something's going to click and all of a sudden you're going to make tons of changes but it's because you put in that hard work to get to the point where you can actually do that I put in the hard work to get my body to a prime place to start my first cycle and that's when everything clicked. All of a sudden. My body responded so insanely well to it that we actually upped the ante because I was able to push myself that far like I was able to push it and take certain things that you know you you wouldn't normally be taking on the first cycle or something like that for instance, but because I put in that hard work and put in the ability to get to that place. You know I looking back like at the time she was my girlfriend now she's my wife but at the time she's like you're looking skinny like you look skinny now because I got down to like almost one hundred and seventy pounds I dropped like £25 in like four or five months to get to that place in order to really take it to the next level and I did look skinny I lost a lot of the fat in my face like. My my cheeks were starting to cave in a little bit not from like death face or anything like that. But like because those was losing the fat in my face and you start getting skinny and like all of a sudden all of my mediums were kind of feeling a little big on me. Um my pains were falling off all over the place I had to wear belts like I got down to like a like a 25 enty five or 26 size waist. So it's like you get to this.

01:39:07.52

Paul Garny

Like that's not like I wasn't I wasn't anorexic obviously but like I was skinny I was losing a lot of fat and I had to put in the work to do that like and you had to figure out ways of getting there and that was the discipline you know and that also ties to what I was saying about you can make your food enjoyable like I was eating salmon mixed with rice. And nothing on it. So sometimes I put like like little like pico de gallo in there like just to have a little bit of flavor with it or like um oh it's fucking expensive like $5 for like a little package of pico de gallo that's premade. But um I mean.

01:39:31.75

christophknoll

And that cost you like twenty bucks salmon so expensive

01:39:42.95

Paul Garny

Bodybuilding is not a cheap sport at all. It's very expensive. Um, yeah, exactly? Um, so that just comes from discipline and motivation I mean granted I was motivated at the gym all the time and I loved it. But I was able to put in that work in the hard work in order to get to that point where I can.

01:39:43.67

christophknoll

No fitness in general isn't cheap.

01:40:00.53

Paul Garny

Hit my first cycle and really take it to the next level so you need to understand that hard work is going to lead to that and that's where all of this comes into play. This is what we're talking about here is that you're you're not going to get your way if you don't put in the discipline let alone motivation you might not have the motivation. But the discipline if the discipline is not there. You're really not going to make any progress and all you're going to do is just hindu yourself from getting to where you want to go and you know I hit that goal of having abs for a Florida trip I hit in 2021 June last year where I proposed to my girlfriend at the time wife now. Proposed to her and my goal was to have visible abs on the beach and I did I looked back at those photos and actually liked the way I looked because I had visible abs in pretty much any lighting and that's you know you got to strive for those goals and staying disciplined is how you get there. Motivation is going to come and go. You're never going to be always motivated. Um. So. There's there's that's just the reality and people always rely on motivation and thus you shouldn't be doing it simply off of motivation or else. You're not going to get anywhere.

01:41:02.64

christophknoll

Yeah, you got to train yourself to get your body into well body and mind as one into a routine and I mean I'm still in the phase I don't know if it's phase. But.

01:41:10.64

Paul Garny

Yeah.

01:41:19.10

christophknoll

I'm I'm still at the point where I genuinely enjoy going to the gym every single day regardless of what my workout is just because for me, it's my solace. It's it's it's my place where I can be at peace with everything going on in the world. So I'm.

01:41:30.90

Paul Garny

And you're at a new gym. Yeah.

01:41:34.86

christophknoll

That that certainly adds to it and I haven't even explored everything yet because I keep going during busy times but ah yeah I I still view it as this happy place which makes it easier for the discipline side of things like with my schedule during the week I know that every single. During the week I have like basically 1 or 2 times that I'm going and like that's my train time to go but on weekends I have such open like availability that if I didn't have the discipline that I did I'd be like all right cool I'll see you on Monday like that that that's not.

01:42:10.64

Paul Garny

Me.

01:42:13.73

christophknoll

Not productive I mean granted I'm kind of bad with taking rest days. So I I probably should be taking I know but I'm I'm I'm I'm in a I don't know it's it's it's It's a that see.

01:42:16.64

Paul Garny

Yeah, you need arrest days at least one a week

01:42:25.10

Paul Garny

You just got to do it this discipline. You just got to do it. This is exactly what we're talking about. He's got to take the rest day it sucks but you got to do it.

01:42:31.81

christophknoll

It's It's exactly what we're talking about that. That's a pure example right? there? Yeah, and also when you say rest day and all we brought up in the past, but that's not sitting on your ass for a whole day. That's like you're still going in it. Yeah, but well you could even go and just do like cardio or something like that like you're just staying. You're just stay active exactly.

01:42:41.14

Paul Garny

Just not going to the gym. Yeah, you can do cardio just don't train. Yeah.

01:42:51.64

christophknoll

Um, we've kind of pushed this off and but it's kind of ah a good one and we probably should use it as our closer anyways because then it's gonna be fresh in people's mind when they go to ah our blog to check it out but ah music we use in the gym. Ah.

01:43:09.00

Paul Garny

Yep you.

01:43:09.64

christophknoll

I Want to I want to hit into this just because yeah music can be I mean the age old ah age old saying is that music is the great unifier because it breaks language barriers. It breaks it breaks every barrier known to band. So um.

01:43:22.38

Paul Garny

Is.

01:43:29.90

christophknoll

But oh sorry it's 20 or 20 or 2 know every barrier known to men and women and x e and men kidding. but ah god I hate it um but I I'm gonna give my side of things I'll let you give your side of things and then I'm gonna look into what is.

01:43:33.94

Paul Garny

Yeah, these are.

01:43:49.10

christophknoll

Scientifically proven to actually be the best but um for me I have 3 different ah 3 different settings when it comes to what I listen to in the sorry for for now at empire I have a new one one I raw dogged. So at empire they have speakers playing and I just. Every single day now I don't even have my headphones on I I walk in I just listen what they're playing because they play certified bannggers I mean um, we're talking like peak 22000 to 2010 like Dj heed like that whole set of music like that hip hop era where. Music was actually like able to be listened to and whatnot and hyped up to so setting 1 for me is just raw dogging in the gym with no headphones I listen whatever they're playing that also helps me be social in the gym. But that's a conversation in itself. But I have what I consider my tuned um music my my tune playlist actually um, where it's a combination of songs and genres that I've built up over the past two years that I know a certain song comes on I know that I can tap into different like it's it's basically how long is it, let me have it right here. Ah 2 hours 35 minutes of constant hype I think there's maybe I'm looking at it right now 1 song 2 songs on here.

01:45:22.29

christophknoll

That are not head banging balls to the wall hype style music. Um, and I personally use a lot of rock and roll in my playlists. Obviously that comes that depends on where you're coming from but for me, um, rock and roll is is how I've.

01:45:27.53

Paul Garny

Um, and.

01:45:41.12

christophknoll

Attained my motivation levels something that I can essentially my music has to be something that I can ah do a weird little white boy dance to in the corner like I can't dance at all. But I want to be able to move a little bit while I or like bound my head a little bit while I'm in the gym because in between. Ah.

01:45:55.85

Paul Garny

Um, since um.

01:45:59.85

christophknoll

Sets to that helps me like just pass the time like just vibing with some music. Um, then I have what's called and I mentioned it earlier the sad boy ah sad Boy vibes or advice. Yeah, it's it's.

01:46:02.54

Paul Garny

Mean.

01:46:10.34

Paul Garny

Hello Darkness My old friend.

01:46:15.60

christophknoll

And well it's quite literally 3 songs that I just play on repeat one is the sound of silence the disturbed edition. So the literally hello darkness myd friend beautiful from ah Eminem and ah that yeah that 1 gets me real hard. Well nope nope that one hits me.

01:46:19.67

Paul Garny

Man.

01:46:25.99

Paul Garny

Oh yeah.

01:46:35.17

christophknoll

Real hard. Um, who that was a close 1 Um, yeah, exactly um and then I have an Adele song on there too just because those what would which one do you think it is. It's off the 21 album

01:46:37.92

Paul Garny

Lily Oven hard to reach gun.

01:46:45.16

Paul Garny

Which one's a dell. I Don't fly I don't fucking know I don't know her albums.

01:46:57.16

christophknoll

It's ah it's a songs called he won't go that I listen to skyfall Yeah well that one I just listened to in general. Um, yeah, ah a great series.

01:46:59.11

Paul Garny

Oh I was finishing skyfall that's like the one song I like from Adele Skyfall but it's just because I love double 7 So yeah, yes.

01:47:13.95

christophknoll

Everybody should watch games Bond Um, but then I have my fourth setting which is I don't know how to describe this one. This is my rage against the world and I listen to strictly gangster rap. It's so out of place for me because.

01:47:24.70

Paul Garny

Um, okay like what artists.

01:47:33.64

christophknoll

I don't really listen. Ah Tupac Biggie ah this eminem one. He's you know on drugs ah lot of earth. Yeah yeah, literally um Peak New York Jay Z. Ah

01:47:41.10

Paul Garny

Early 2007 them yeah

01:47:50.91

christophknoll

Kanye when he is trying to kill somebody like all those types of oh um, also Lloyd Banks my god lloyd banks get me to kill somebody. But um I listen to this just really like hardcore rap and.

01:47:58.73

Paul Garny

Are.

01:48:06.93

christophknoll

That gets me just that's my rage like when I'm when I'm like pissed at the world and I want to kill somebody. That's what I do because ah you can fuel like I said earlier in this episode about tapping it to the negative to provide yourself with gains. Um me using that. Um, that. Just absolute rage like I have a I think of myself of as having a switch in my in myself that I can flick when I'm in the gym. Um like my eyes will almost glaze over and you can tell that I'm just in this. Don't talk to me don't even.

01:48:37.50

Paul Garny

Um, in life.

01:48:45.56

christophknoll

Breathe in my direction while I'm doing this set because I will kill you type situation and that kind of music gets me there. Um, so um, sometimes I also just vibe with nothing I Know that's a very unpopular opinion but I just vibe with nothing sometimes um and ah.

01:48:53.81

Paul Garny

Um, breathe.

01:49:04.86

christophknoll

Those are kind of what I use for my for my gym motivation I Know what you look like when it comes to the music side of things because I know you wear you wear your headphones more than anybody I know so you gotta be having and going. Ah so.

01:49:14.73

Paul Garny

Yeah, well, it's usually when I'm wearing my headphones at home is usually Youtube or audiobooks. Um, but like in the gym I'm always wearing my headphones and that's is just because I don't like listening to the gym music or listening to people talk or the.

01:49:22.64

christophknoll

Um, yeah.

01:49:32.12

Paul Garny

Waits being and around I don't really care to listen to that I just listen to music and I honestly just drown it out I don't really actually listen to it. Um, but like I'll go through phases like I went through a phase recently for like a straight month all I listened to is Eminem's Eight mile album. That's all I listened to um.

01:49:48.40

christophknoll

Yep, the the soundtrack one or okay, yeah.

01:49:51.88

Paul Garny

Yeah, the actual soundtracks of the Eight mile movie it's his eight mile album um which has like ob tries and ¢50 on there as well. So um I listen to that my like probably singlehandedly the most amount of music I've listened to.

01:50:01.27

christophknoll

Um.

01:50:08.49

Paul Garny

From like artists in the gym over the past years is like a lot of I am Jake Hill a lot of um let me see Josh a a lot of suicide boys puya um, a lot of ghosty main stuff like that. Um, but I've kind of I've listened to them so much. I kind of fell off it I just got caught tired of it I can't really make playlists because I get so tired of it and it just becomes boring to me and I sort of feel like listening to it and then so I'll just kind of move on from other things. So I usually listen to like random like mixes I use title. Um. Um, my phone which is like high-fi music. So I'll just use like daily discovery and stuff which usually is focused around gym music because I only really ever use title in the gym. So um, it'll be like a lot of a lot of heavy eminem and influenced music and then also like some like sometimes some like dub step focus music. Ah, so there's that involved as well. I'm trying to think what else do I listen to I'll listen to like Youtube but motivation videos when I'm in the mood for it. Um, sometimes I'll listen to like wuting clan um I love wuting clan just in general just listening to wuting general and then.

01:51:18.90

christophknoll

That's a big one. Yep.

01:51:25.11

Paul Garny

But I I would say overall like my music over the past like couple years. The main focus has been either Suicide boys or eminem and then kind of branching off from there so like kind of like email rap versus like typical rap. But I'm not saying like recent eminem like old eminem like from like his Rehab album.

01:51:39.60

christophknoll

Oh yeah, oh yeah.

01:51:43.71

Paul Garny

Or the eminem show album um or like his group studies in like d 12 um stuff like that. Um, what's that.

01:51:52.64

christophknoll

These chicks don't want me are what now? um I'm I'm trying to thank ah my band these checkcks all on me because they ah shit what's the fucking lyric d 12 my band like the only song I know these chicks my um guys I something like that.

01:52:04.93

Paul Garny

Why am I drawing a blank. Yeah I think I think I know what you're talking about Yeah D Twelve is cool though. But I'll listen to them and um, you know stuff along those lines that's kind of what I use usually. But I mean I'll listen to like.

01:52:10.27

christophknoll

Yeah, did pro.

01:52:20.98

Paul Garny

Um, sometimes like I listen to Rap Devil from Mgk followed by Killshot from eminem that would be kind of the start of my day because I know both songs like basically by heart. So I'll kind of wrap along with them and then I'll go into like other music after that, but 1 of my favorites that I think a lot of people kind of sleep on is um. Like the hype music from um, xx x tentasion or however you say his name like that. Music's really good and like his collab with Gemas the slump god is also really good. But yeah, that's that's um.

01:52:44.22

christophknoll

Oh yeah, that stuff can I was gonna say that can channel the dark vibes Real easy.

01:52:58.47

Paul Garny

Like the hype stuff that he has is like pretty slept on but that's kind of where I come from and I mean if you know suicide boys a ghosty main like you know what? the hell I'm talking about when it comes to that kind of music like that shit's sick but it all just depends on whatever I'm feeling for today. Um I usually just kind of press shuffle on whatever it is and I'll just skip whatever songs I find annoying. But then I've gone through phases where like I listen to like a lot of to Macdonald um, was you need to definitely check out Chris I think you'll like Tom Mcdonald um you need to check him in out. Yeah, he's ah um, he was produced a lot of his music is produced by Eminem Eminem kind of found him. Um.

01:53:25.43

christophknoll

I got a lift later today. So I'll just throw that on for that Tim what? Tim who oh Tom Tom Mcdonald

01:53:38.26

Paul Garny

Ah, Tom Mcdonald yep Tom Mcdonald um his music is very politically focused. So yeah, he's got yeah his album covers are kind of weird. But um.

01:53:46.50

christophknoll

Yeah, he looks. He's got quite a luck. Ah gee. Ah.

01:53:53.12

Paul Garny

Yeah, he's got really good music so I'll use that sometimes it just depends I guess but going to the gym I have like 1 there's a hard style song I'll listen to that gets me hyped I also have like the macafelli motivation kind of videos. Um or like I'll listen to like a quick like speech from like Arnold or some shit. Um, stuff like that is what I'll get motivated to when I'm on the way to the gym but then in the gym i' kind of listen to whatever I don't want to give a shit like I can like I don't want to listen to like pop music that the gym's playing but like as long as it's in the genres I genuinely generally listen to I'll be cool with it like fucking lollipop will come up.

01:54:17.68

christophknoll

No.

01:54:27.60

christophknoll

He.

01:54:30.58

Paul Garny

From ¢50 and I'll probably listen to that you know I don't really give a shit. It's just as long as it's in the rap hip hop kind of vibe. Usually I'll kind of I'll listen to it.

01:54:37.93

christophknoll

When I'm feeling saucy and when I say saucy I mean when I'm feeling you know, sexually fueled or something like that it I've got just a hour of pitbull that I listen to and I think about my pubbing days I think about my my.

01:54:43.89

Paul Garny

I.

01:54:51.27

Paul Garny

This old ride Jesus.

01:54:54.67

christophknoll

Mr. Wet like I I Just think about all the fun I've had in me in in my years and that that one's a powerful one too. Let me tell you like on time of our lives comes on oh my God ah.

01:55:05.20

Paul Garny

I'm sure.

01:55:10.77

Paul Garny

There's a Rihanna song. Um I think it I think it's I forget what song it is I think it's Rihanna. It might not be Rihanna I forget who it is but there is 1 that played all the time at gardner ice skating on Saturdays um, that just like brings me back.

01:55:22.66

christophknoll

Assistant.

01:55:26.64

Paul Garny

Nostalgia and if I hear that I'm like like I don't know that's that's one that's the song kind of like for me that is for you. But.

01:55:33.91

christophknoll

I'll say also there's 1 song when I mentioned earlier that like deep so deep slated like rage like there's 1 song that can just put me there without question. Um, and I think we've. Either you said to to me or I said to to you but we have talked about it before it's ah volhala calling that just intense. Yeah, like that without question gets me into my rage because it's like I'm thinking about not just the nordic background but my ancestors too and I'm like my.

01:55:52.74

Paul Garny

I think I send it to you I think.

01:56:07.79

christophknoll

Like I'm thinking like my ancestors hunted for a living and I'm crying about this with this £50 weight get it up, but.

01:56:14.56

Paul Garny

Yeah, that's like the germanic almost like ah norse in styled like or in inspired music I've listened to that before I've gone through faces while I listen to like um I forget what it's called, um, viking the show has phenomenal music. But um.

01:56:24.25

christophknoll

Ah, the viking soundtrack. Oh my God that that's what I mean the the viking soundtrack.

01:56:32.32

Paul Garny

Yeah, but there's a bend called Danheim I think I think it's called Danheim and they have music like that and it's pretty wild to listen to it's it's sometimes I'm in mood for it and I'm in the mood for it like I'll play it and it it's pretty. It's it's pretty sick.

01:56:39.50

christophknoll

Un.

01:56:49.44

christophknoll

So now um now I'm hyped to just go to the gym and listen to the different stuff. Ah you we've we've successfully given me a good motivator for today's gym sash.

01:56:51.13

Paul Garny

Yeah.

01:56:59.24

Paul Garny

But there's actually real quick before we call it a day. There is also music for posing as well that I associate with posing so I'll have like um so Mount Mount Everest from um, what's his name.

01:57:06.77

christophknoll

Really.

01:57:15.47

Paul Garny

Let me but let me look it up or forget his name Mount Everest

01:57:23.14

Paul Garny

Is it shit. Why am I not pulling it up here. It's not unitled my title doesn't have everything everest from labyrinth. That's what it's called Mount Amest from labyrinth is a good one because Terence ruffins posted a video with it. Um there's also a song from Drake. Um, that is really good. It's part of let me see if I can find it? Oh ah so drake jungle jungle by Drake is another one that I associate with posing um another one I associate with posing is um, the.

01:57:59.20

Paul Garny

Vengeance by Zach Hempsey which is the equalizer theme song from the first movie so that theme song I owe so also associate with posing as well. So like I have these different posing videos or songs I mean that I get hyped up to like pose to um, also like.

01:58:02.81

christophknoll

Oh yep.

01:58:16.50

Paul Garny

A lot of Han Zimmer music is great for posing as well. So I'll listen to that when I want to do some posing at home or something like that. So there's also the posing music I like to listen to but that's I'm way more picky on posing music like my first show that I get to pick my own song.

01:58:17.94

christophknoll

A.

01:58:35.37

Paul Garny

If like I would love to make it to classic physique and on with with men's physique. You don't have your own posing routine. There's no music or anything that you can pick I don't think depending on the show probably but I don't think you can because you don't you're not on stage for that long but class if you have your own routine and you have your own song. Typically to play during that and picking that first song is gonna be so fucking hard for me because I have so many particular posing songs I'm like how do I what am I gonna do to like for that first song but that's also a problem that I face personally because I'm so particular I'm posing songs.

01:58:57.43

christophknoll

Um, ah.

01:59:07.78

christophknoll

Yeah I mean for good reason to because you're at the level where like for for me posing is you know helps with muscle definition and growth to just but for you posing is like potentially a paycheck so it's a whole nother thing for you.

01:59:23.39

Paul Garny

It's ideally one day. Yeah I'd love to be well first I want to be a posing coach but posing like I'd love to live off bodybuilding which posing would rely on and at that level like a lot of guys who are in classic and open. They'll pose for like 30 minutes a day because it's like it's so important to keep that in.

01:59:27.10

christophknoll

Yeah.

01:59:38.87

christophknoll

Yep.

01:59:40.87

Paul Garny

You know, keep that skill going. Um, but for me, it's that's the art. The art is the posing. That's what I do it for I Don't do it like obviously I like lifting. But if it wasn't for like lifting in a combination of posing like I wouldn't do any of this shit. But.

01:59:57.85

christophknoll

Yeah, well we covered a whole lot of good stuff today and ah I'm ah we I'm going to continue to preach this but ah.

01:59:59.22

Paul Garny

That's just me personally. But yeah, definitely.

02:00:10.64

christophknoll

All our international listeners keep that keep that train going because that's crazy that's still crazy for us where I'm still in the pink Cloud when it comes to that stuff but don't let that take away from our domestic listeners. All of the of the bros that we reference in each of our episodes. Keep doing you like you guys help us to continue to produce these episodes So As long as you guys keep listening keep sending us things that you want us to talk About. We have reason to be here. Alright Well yeah, with that Bye everybody.

02:00:30.42

Paul Garny

Um, no.

02:00:38.20

Paul Garny

Definitely but cool. Thanks for listening guys. Yeah.


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