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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #11 - General Nutrition and Dieting

00:00.58

christophknoll

And we are backs are a little bit of technical difficulties there but we are back and we were in the process of discussing. Let me try and rank rake through the memory banks here. But um.

00:15.55

Paul Garny

Yeah.

00:19.36

christophknoll

Yeah, I'm actually totally blanking where we were but ah we could just pick things up with how oh no there we go. So if you're from the high acting metabolism side like I am you have to basically force feed and one of the things. Ah I mean. You heard Paul and I talk about just eat more even though, um, pause. Okay I can't hear you again.

00:47.26

Paul Garny

I Sorry I was muted. Um I was going to say um, do just listen to the audio file like the last like ten seconds of it because I think we were already covered that.

00:53.70

christophknoll

Oh true. Okay, you know I'm gonna just pause it and we are back little bit of technical difficulties. But yes, we're discussing how ah or I was just discussing how with my first four meals. It is the exact same every single day. And I can build into exactly what I'm eating for the first four meals in a sec just because that's beneficial as well. But for the most part I know exactly the amount I'm able to push myself in the gym I know that if I want to have a longer gym sesh. Like say for example, um I had a mentally tough day and I know I'm just going to want to stay in the gym for multiple hours at end I know that I'm going to need to supplement that so have some kind of a energy booster in the middle of the workout or take a break and. Before I go back into it or do something along those lines in order to supplement myself into being able to push myself further. But once you build that consistency within your diet You're able to build a better consistency within your workout regimen and I think that's a huge thing that people need to. Really understand because if you're consistently in the gym but you're not able to consistently ah like achieve what you want to do in the gym. It is 9 times out of 10 linked to your diet like you're just not having what you should be doing.

02:24.94

Paul Garny

Yeah I always say good rule of thumb as far as like how how much your food affects. You is 70% so it's gonna be 70% food 30% training I think it's a good rule of thumb I don't exactly know I don't remember exactly where I heard that but I do know that. Ah, that's kind of how I look at it myself. So. You could be doing like like the best like you could be so regimented in the gym that you've nailed your logbook. You'd be hitting exactly what you need to for ways and sets ah and reps and everything for every single workout you be dialed into the nines by the same time if you're at that level. You say you get 100 % of your actual results out of the gym. That's only 30% really of your results potential the other seventy percent is going to be your food. It's all about the food and like I always think it's funny when ah, especially when it comes to abs. You're like oh what do you do for abs like I mean not asking me because I've got the best abs but like dudes will be online ah talking about like what to do for abs and stuff like that what movements to train and it's like the best abs in the world like some of the best abs ever. Never even train abs like let's say like ers.

03:33.36

christophknoll

The hook.

03:36.79

Paul Garny

Or is who's a um, he's a ah classic physique competitor in bodybuilding he competes on the olympia level I follow who on Instagram and he was at he said ask me questions and I'll answer them. It was like I off the or something and somebody said what do you do for abs and he said he doesn't even train them like when you when you really look at. Like what your abs are. It's just core stabilization by doing legs by doing back by doing really any other movement your your abs are going to build. You might need to do like a movement here and there like every other day but abs are 100% made in the kitchen. It's going to just come down to simply pulling the fat off of your belly. In order to see your abs and I mean granted dudes like ah you know who are in strong men competitors and power lifters and stuff like that that we need need to hit abs separately in order to have the core utilizbilization that they need to lift heavy weights. But if you're just going for a lifestyle or bodybuild or something like that. You really don't. Need to train the shit out of your abs. It's not the reality like you don't really need to hit hypertrophy with your abs because most most people can even get their belly lean enough to even see abs. So just by training abs. Hypothetically you're going to build up your muscle bellies in your abs which is just going to put your push your fat out even further. Um, which I know some people are saying oh that's bro science. Not 100% but ah, you know that's the way I see it is that if you don't if you can't even see your abs because your fat levels. Why are you training 30 minutes of abs every single day. You don't need to do that what you need to do is you need to focus on getting your abs or your actual trunk fat percentage down. Um.

05:11.60

Paul Garny

So that's why you know Christoph was mentioning earlier that when you're doing bulk and cutting cycles. Your your abs are going to come and go come and go um, especially if you put your fat in your belly for myself I put a lot my body puts a lot of its fat in my lower belly and my hips. So. For me I can really tell when I'm getting lean when my abs start to show up some people that I know off the top my head their abs are there year-round but they have fat elsewhere. Um, you know their their fat might be stored in their arms for instance or in their lats or something like that you know so we all have our bodies are a little bit different. So for me. Like I might have vascularity in my chest or in my arms in my legs like pretty much year-round but I'm not going to have abs so you need to keep that in mind. Ah don't judge your leanness entirely based off of abs because Abs are very difficult to get for a lot of us and so you're going to need to really push yourself hard in order to get Abs. You know to that to the degree that you want them and you don't need to train all day for abs so empty the day. Yeah.

06:12.27

christophknoll

I'm going to push back. Oh on that just because um, the way I view I view abs for 2 reasons 1 obviously being able to see them like having visible abs is one of the most you know like gratifying things you can have from the gym world.

06:27.64

Paul Garny

Absolutely.

06:29.73

christophknoll

Um, but I think that depending on what your job is and what your outside lifestyle is I think training abs like overtraining them almost is beneficial for whatever you're doing so I say that coming from an athletic perspective. So between my. Different sports that I routinely play so between my softball basketball um golf ah between all of those um I put a lot of strain on my balance and I put a lot of strain on my core strength just from the different movements that are required for those sports. So I overtrain my abs because then I know when I'm in a situation like that I'm able to compete at the highest ability that I'm able to do so that's the only reason I push back on lifestyle or your your stance on how lifestyle doesn't need to train it as. As much like you say like 30 minutes a day I average I do it 4 times a week for ah proud and I mean probably a little under half hour but I hit that one because you know that's the combo I've built. Like I've that's the routine that I've developed that I know will produce visible abs but also um because I know that when I'm in a situation for my lifestyle. So whether that's my sports also in my job I mean I teach but there's sometimes I got to be able to you know.

08:03.51

christophknoll

Take care of some situations in the school. But um, generally speaking I use my core strength a lot for those reasons so that's why I tend to encourage people in the lifestyle side of things to like train it 3 4 Times a week but that's also not discrediting the kitchen part because one hundred I mean. I can't say 100 % but 70% of core and abs is absolutely in the kitchen and you can't that that that part I will never dispute.

08:31.19

Paul Garny

Yeah I mean I could see it being useful for for sports like having good abdominal section having strong oblique stuff like that for for sports. But for when I say lifestyle or bodybuilding I guess I should preface that by saying aesthetically. If. You're just going solely for aesthetics. Um and not for performance like myself I don't care about performance at least for me. Um, that's when you don't really need to train the shit out of Abs. Um, and on top of that if you're going for aesthetics. You don't even want to train obliques. Obliques are just going to widen your actual waist typically and kind of take away from your overall v look that your your shoulders to your waist ratio is going to give so I guess I could speak from an aesthetic point of view that you don't need to train abs ridiculously hard. You know, um. For me my my biggest thing is just training lower abs because my upper abs are there but my lower abs are always the hardest to show through so the most I ever really do is like some sort of legras or Kneeras or something like that in order to build up my lower abs a little bit more but aesthetically you don't need to train the shit out of your abs um much like ah the approach that a lot of people have for calves is just training the shit out of them. But I think that you need to kind of train for instance like calves like shoulders where you want to pump as much blood through as possible and just go for like.

10:02.74

Paul Garny

A gnarly pump in order to really build it up. Um, and I know this kind of trails off of food in a sense. But um, that's just the same kind of you know mindset that I'm trying to portray at least is that abs for the most part I argue at least 90% You said 70 I argue at least 90% is going to be made in the kitchen. Um, just because most people can't even get lean enough to get to Abs. It is kind of abnormal nowadays to have abs no pun intended. Um, so.

10:33.33

christophknoll

First of the.

10:38.36

Paul Garny

You know it's weird though too because when you when you like when I started with my coach like you get used like I've never had abs in my entire life when I started with my coach and then you know we had. We had the goal of that June in the following year so that was 7 even eight nine months to get to abs which we ended up hitting and it's it's a weird thing to get to abs because it just becomes normal and like having abs for an an extended period of time is just like it becomes normal and that's just the reality so it's weird to like It's such a mind over manner kind of thing to like lose your abs after you're used to having abs all the time and being comfortable with your shirt off because at the time when I did have abs then um I mean I've had abs a few times since then but at that time I had abs for so long that I was getting used to them and then when I started a bulk up again. Were disappearing and that was such a hard thing to watch disappear because I was so comfortable with my shirt off and um, like wanted almost opportunities to tick my shirt off because I was so proud to have abs and I got so used to them. You know having the fate the fat put on. It sucks. It's such a hard thing to go through and you talk to anybody who's lean who's gotten like dice of the gills for a show and then to then put on more fat. Ah from dietary you know avenues especially when it comes to rebounding after a show. It's so hard like mine. You know, mentally to get through that. So.

12:05.72

Paul Garny

Um, you know all of this plays into how you treat your food and how you look at food because at the end of the day you're going to typically for the for I would say the majority of people. Um I think Chris off you're kind of the exception here. Um is that for most people you're going to put on fat excessively when you put on. Wait um, you know you're going when you eat a lot of food. You're going to put on a lot of fat. So it's it's going to be something that's hard to watch and you're going to feel like you're kind of it's it's kind of kind of productive but at the same time It's really not. You got to trust the process you got to trust that there we go there is the There's the words my coach says all the time. Trust the process you got to trust the process because at the end of the day. Ah, you're going to get to the point where you want to get to and you just need to know that there's going to be times where you don't look the best and there's going to be times where you don't feel the best but your food is going to reflect what you're trying to do and.

12:44.25

christophknoll

For her.

13:03.14

Paul Garny

You know you need to trust that your body is going to go through the changes that you need to go through if you're bulkking and you're gaining fat just trust that down the road you're going to have more muscle when you're lean than you did the last time you're lean. That's as far as bulking and cutting phases. Go so that's something you got to keep in mind. Um you know sometimes like for me I mean i'm. Like my abs are a little bit showing here and there but ah when I get to my next cut even though right now I'm like about £200 my last weight was £200 once I get to my next cut if I drop that £10 especially when it comes to water weight. I'll be looking much better than I did the last time I looked one ninety when I would look to one ninety the last time I had abs but because I've put on so much more muscle and weight. Overall since then once I get to that point I'm going to be much bigger than I was at that time. Um, you know in. That's going to come with muscle maturity and muscle density and all of that so you got to keep you got to trust the process and you need to know that your food is is the way it is for a reason and if you're not getting the results you want to get you need to reevaluate whether it's eating more or eating less and. You know if yeah like for someone like me I have a coach that writes all my mia plans he just recently sent me a new update yesterday. So ah, you know it changes from time to time christoph you you manage your own food your own way. So you know using the you know my fitness pal I think it was right I think it was from under armor.

14:29.49

christophknoll

Yep, 1 of the brands 1 of the brands I think it's Jordan because it's the jump man logo logo.

14:31.47

Paul Garny

Or Jordan or whatever maybe he's under armor right? I forget what Brian has it? Um, yeah so I think that's Jordan which is what isn't Jordan technical technically under Adidas or something. Anyways, that's that Nike okay, so it's under Nike technically so um, that's besides the point but what I'm saying is that.

14:44.11

christophknoll

He's with Nike.

14:50.45

Paul Garny

No matter what your process is you need to reevaluate it for me my coach writes those plans for me so in a sense that kind of takes the stress off of me all I have to do is what he says to do um but if you're writing your omeal plan. You know there is potential to. Take a look at what you're doing and change it up. I also recommend to people you know, maybe talk to a local nutritionist or talk to a local you know, bodybuilding coach you know see if they can like because a lot of coaches will kind of reevaluate your meal plan for you write a new meal plan. You can pay them like a hundred bucks or something and then. Just go with that. You know what? I mean so like you don't have to stick with a coach twenty four seven like I do in order to make progress sometimes some people will just rewrite it for you and say hey this is what I think you need to do in order to gain weight or like you might need to pay for like let's say like eight weeks or something with a coach and they'll reevaluate see how your body re responds at things and then. But your new meal plan and then you just you just move on so that's something also to keep in mind but apps like my fitness pal um are a good you know resource to use blueprint I think it is written by Arnold Schwarzenegger that's also good. Um book to read in regards to nutrition. Ah, you know even getting like certified in like personal training and stuff like a certification nasam certification. They'll go over the general idea of food and what to recommend to people and that's essentially kind of where we're coming from today is we're not going to be writing meal plans for anybody. We're not going to be so particular on what you should be eating that we're going to be telling people what to do.

16:21.61

Paul Garny

This is just a general idea of like what recommend what we can recommend to you so we will be diving more into um what macronutrients means for each thing. What protein is what carbs is what fats is because when you understand a generalization of everything you can kind of get an idea of what you need to be changing up in your actual plan. So um, if Christof didn't understand what carbs were or if he didn't understand what protein was it'd be much more harder or much harder for him to ah, write his plan or to change anything up so that's something to keep in mind is that the more knowledge you have the better off, you're going to be in the future and that's. Kind of the approach that I took with my coach is that I started with him as young as I could because then I can set myself up for the future. So if you put in the work now you're not going to need to put in the work later so we'll be going over that in just a few minutes at least.

17:11.92

christophknoll

Yeah, and to kind of add onto that. Um little bit side note though I finally on this morning's weighin eclipse the two hundred Mark first time since I had covid because I dropped so much weight from that covid time so we are very hyped to see that. Um, thanks for yep. So yeah.

17:29.43

Paul Garny

Yours what six four though right yeah so keep so let's preface that guys because 200 on a guy who's six four is going to be very different than a guy who's five ten so I mean even yeah, even a couple inches difference weight is going to play such a different role.

17:38.65

christophknoll

I was going to say yeah.

17:47.20

Paul Garny

So I'm 200 and I'm but I'm about six foot in the ballpark of five eleven six foot he's two hundred six four we have completely different looks so keeps that in mind because dudes will be talking about their weight and it's like okay but what's your height like dudes would be like oh I'm like one eighty and they look huge.

18:01.27

christophknoll

Yep.

18:04.13

Paul Garny

But it's like okay how tall are you like 5 6 Well there it is bro. You're short like you're kind of short like not like short as hellable like you're kind of short. So of course one eighty is going to look fucking huge on you comparison to somebody else like like um gosh what's his name I could the the giant Killer on Instagram I forget his name.

18:04.89

christophknoll

Her.

18:24.30

Paul Garny

His nickname is the giant Killer I'll look it up in a minute. He's like 5 4 and he's beating like enormous dudes in the olympia stage like on 122 because he's so small but because he's so small. The amount of weight he can put on for 2 12 like he just looks massive for his height. So you got to keep that in mind is that your height is going to play such a role in what your weight is going to look like on you so wanted to say that real quick didn't mean to interrupt.

18:47.69

christophknoll

Yep.

18:52.27

christophknoll

You're good. Yeah, no, that's actually ah, that's actually a really good point though because when you're up in a couple weeks and we're gonna take shots obviously with each other. It's gonna be really interesting to post those because we're gonna be basically be more or less.

19:00.31

Paul Garny

So yep.

19:07.67

christophknoll

Probably in a couple weeks still the same weight and it's gonna be okay, yeah, but I mean £5 give or take like pride still ballpark. So it'll be interesting to see how you know.

19:08.56

Paul Garny

Well I mean I'm hoping to be around one ninety five if I can be 96 or less I'll be pretty happy. Okay.

19:24.13

christophknoll

Our completely different frames look but ah basically what Paul was kind of leading into there was just understanding what your 3 macros are um and that's kind of.

19:26.22

Paul Garny

So yeah, very different.

19:41.88

christophknoll

I mean it's it's very important to understand. It's like how we've talked about in the past how when you're just in the gym just understanding your muscle groups and understanding how to activate them with different exercises is arguably more important than actually doing the exercise like you need to understand and build that mind muscle connection. Ah. So you can build an understanding of your ah intake as well in order to build um a more consistent routine. So protein is we talked about the forty thirty thirty split which is again a general split do not take that to heart. It is a general split but the forty thirty thirty means you're in taking more protein than anything else and protein in its absolute barebone nature so this is the most simplified answer I can give and again neither Paul or I are nutritionists. What we are giving. You is our understanding and our own research of what all these are but protein is the macro responsible for rebuilding the torn tissues that you are torn muscles that you do during a workout. So for example. If you think about a bicep and you do a variation a variation of different curls and different exercises to tear both your long head and short head on your bicep. You have torn tissues torn muscles within your bicep and you consuming.

21:17.47

christophknoll

A high protein diet. So the forty thirty thirty split means you are intaking more protein than anything else. But if you have an even more aggressive protein split um or just in general consuming a lot of protein that leads to muscle regeneration. Repairing and building of the tissues which is muscle hypertrophy. Um, and so at a very basic again. Very basic level. Obviously there's some science nerd pushing his glasses back preparing to take me to town on this but in a very. General basic sense protein is the macro responsible for repairing your muscles as you tear them? Um, and protein is naturally occurring in so many clean foods. So Paul and I eat a ton of meat and meat. Just. Is your go to for protein. So your chicken your steaks ah fish eggs eggs are huge, but combining all of those into a very high protein diet forty thirty thirty is a good split. Mine is a little bit lower than that. But. Again, we'll build into why that is but um, protein just allows your torn muscles to ah, be repaired and build up more. Do you want to add anything to that though. Paul.

22:47.31

Paul Garny

Yes, yes, definitely. So um, we're talking from. You know the the hypertrophy side of things obviously protein is going to play a bigger, a different role in different aspects of life if you're trying to recover from some sort of illness protein is going to play a role in that. Ah, if you're trying you know, just general sort of like essentially like survival like what you just generally need is going to be a different rule of thumb for for protein. Um, you know it's can be lower. So if you're not participating in in exercise or you know, ah fitness or anything like that sports you you don't need as much protein. Or really as much calories in general as um, anybody who is partic in fitness but um, some I also understand is that the basic building blocks of protein is amino acids. So amino acids you're going to see people recommend like Bca a's and ea when you're talking about um amino acids. Bc as and Eaas are not scientifically proven to actually benefit for a certain so the 3 the 3 um main supplements that people that that have been scientifically proven which we've talked about before is protein glutamine and creatine.

23:56.90

Paul Garny

Glutamin and curriine are also amino acids they are different building blocks of protein so something to keep in mind is that when you're looking at let's say like a tub of protein powder. You need to also look at the contents of the amino acids within the protein tub because especially recently. Ah. Over the past like 11 years We've seen more and more increase in actual fillers in protein powders that we have ever seen before what I mean by fillers is typically what they would do these companies will get like let's say like twenty grams of protein of actual whey protein. Um, which is going to be a mixture of different amino acids so but typically when you get a protein tub. They want to sell it at Twenty Five grams per scoop or more so that extra five grams they'll throw in a filler like creatine because because creatine is technically an amino acid which is technically a protein. So. They say oh it's five grams of creatine which then means five grams of protein that's not really how your body uses creatine as far as you know actual amino acids and building blocks goes for protein. So keep that in mind when you're looking at supplements like protein but the main amino acids that you want to look for in tubs of protein. Outside of whole foods. Obviously whole foods. You want to stick to like um, generally good food meals like ah chicken breast. You want to stick to lean beef like if you're going to eat beef go for like 95 nety five or 99% beef um steak like love. Yeah, if that was a thing or if it is it's going to be expensive as hell.

25:21.45

christophknoll

100%

25:28.89

Paul Garny

Um, but also go for like steaks I mean obviously the fat content and staks is going to change generally um, but stick the leaner steaks that are micro nutrient dense obviously don't get something like London Broil or something like that thinking that it's going to be the best steak you can get. Um, but like a soroloin is going to be pretty good for that so outside of whole foods when we're talking about protein powders you you want to look for the main amino acids within the tubs. There's 9 of them. Um, obviously they're kind of hard to remember but a good mixture of them. A good blend. Obviously E Amino Acidset is going to change from company to company wherever they're sourcing the actual whey protein from because these protein companies aren't making whey themselves. Typically they get it from. Let's say like cheese manufacturers or something like that. You know they get the wy by a product and then they they form into a powder form in in order to put it in the protein powder. So the 9 amino acidsets you're looking for is hisidine tryptophan sorry ah, yeah, hisidine isolucine leucine lycine methine phennilalineine threonine tryptophan and valine. Obviously those are those a pretty mouth pretty big mouthful. But those are the essential building blocks for protein that your body's going to be utilizing so when people talk about Bca a's and Eaas branchcha amino acids are basically the 3 main let me look up exactly what amino acids they are made up of.

27:01.25

Paul Garny

Um, there are the 3 main amino acids that essentially make up protein. Um, let me see the exact ones so they're going to be isolucine leucine and valine or vaine. Whatever you however, you want to pronounce it. It's going to be what Bcas are so if you're going to take anything. Amino acid built like Bcas I always recommend against Pca, a's because they're going to be so generally like header miss your body's either going to react to them well or you're not going to react to them at all ea's is what I recommend to most people it's going to be a little more expensive. Granted but. Eas are going to have those 9 essential amino acids and the way that these work versus whey protein the way that the amino acids they're they're put in the actual supplement separately from the actual whey protein. So it's the individual amino acids. That is essentially filtered out and how this works is going to help with recovery. So. It's not going to be like you know you're not going to actually like rebuild your muscles with the amino acid but it's going to help with um, it's going to help what I've seen is from other people I used to be able to react to bcas I don't really react to them anymore. But um. You're going to see like ah less soreness you to see like a little bit more energy out of your actual workout sometimes especially if you're using it pre-workout or intra workout you're going to see a little bit more energy. Um, as far as endurance goes and then you're going to feel a little bit better as far as soreness goes so that's really what you're going to get out of those.

28:32.25

Paul Garny

But protein is made up of those 9 amino acids that I listed just a minute ago which is going to be hisidine isolucine leucine lycine methhanunine finileine thrionine tryptophan and valine. Ah those are working. You're going to look for in protein powders if the protein powder is listing creatine and glutamine as part of the protein. Um, actual synthesis then you're not going to be getting the full protein amount that you want so something to keep in mind creatine and glutamine are also amino acids so we've talked about it then before creatine is going to help with general muscle building. Um, as far as strength goes as far as putting on better. Ah, more dense muscle over time. So Creatine is one of the ones that has been scientifically proven to actually work well for the general population. Glutamine is the reverse of that it's going to help with recovery. It's going to help with soreness. It's going to help with general. Well-being when it comes to fitness. That's also been scientifically proven. But then. On the other hand you got protein so those 3 supplements are all separate if they are not advertising creatine or glutamine as an ingredient in it and is simply just putting it as part of the protein compound then you're not getting the full protein amount so that's something to keep in mind that's something I want to add to what you were saying Christoph because um. People forget that amino acids are the building blocks of ah protein and b sas and eas are such like very very anecdotal and there's nothing really ever proven about them just because it's so variable between each person so something keep in mind.

30:05.76

christophknoll

Tell me why I have Bill Nie in my head saying amino acids are the building blocks of protein. Yeah.

30:13.31

Paul Garny

It's something to keep in mind if that it has what you remember then keep that mind use Bill Nys your as your your go to for for Amino acids.

30:21.66

christophknoll

Bill Bill bill um I think also a pretty interesting point right? There is the comparison between the lifestyle fitness world and the bodybuilding world because my understanding of protein is far different than the ah. Super detailed description that Paul just provided so while we both have a very good understanding of you know what goes into our diets and what our macros and micros are I think it's pretty interesting to point out the just the way we described it and how different. That is and if you are considering the bodybuilding lifestyle you have to be prepared to go balls deep into that kind of knowledge based understanding so and the yeah, absolutely.

31:09.20

Paul Garny

At least have a coach that has that understanding like me I'm not an expert in food but my coach is for sure.

31:18.37

christophknoll

And when it comes to bcas though. Ah, just anecdotally I've never really you know had a good connection with it I took it ah consistently probably about half a year ago and just didn't really It didn't really provide what I was looking for out of it and so I just kind of dropped it off because that's just money being wasted that point like when you figure out that's another part of this too like when we talk nutrition and supplements and all this stuff like it. It costs it costs money to take care of yourself in this way.

31:51.27

Paul Garny

Ah.

31:55.69

christophknoll

And like sub like it is our our diets are probably more expensive than if you cheap out and did like a ramen-based diet or something like that. So yeah, so not g my new pre pre gym meal. Just.

32:03.14

Paul Garny

Lot of sodium. Your pumps are probably nuts though with all that sodium.

32:14.72

christophknoll

Director Raman. Ah.

32:15.98

Paul Garny

It's just the broth from the ramen you just remove the noodles and just drink straight broth of ramen and you're like oh blood flow with Himalayan Salt added to it.

32:25.66

christophknoll

Um.

32:25.98

Paul Garny

Let's just make it super salty and hard to drink. But then all of a sudden you're like you get in the like walking into the gym you're all of a sudden getting a quad pump. Yeah yeah, for real though you put on your seatbelt and your chest is all of a sudden pumped up from the fly. You just did and.

32:33.36

christophknoll

You just already have a pump. Yeah, if full body pump just I'm opening the car door ah hundred percent trying this at the gym today. But.

32:47.14

christophknoll

So that's kind of a point that I wanted to kind of identify like the difference between our descriptions. It's not that we have a super varying different understanding of what protein is. It's just how we describe it how we internalize it and how we view it within our own diets. Um. So keep that in mind as you listen. So if you're with the lifestyle side of things then you know, ah obviously build an understanding of what your macros are what protein carbs and fats are but you probably don't need to go down the rabbit hole that Paul and his coach kind of go down. If you do get into the bodyy building world though. That's kind of a requirement. Um, so after ah after proteins. Um I figure we talked will ah identify what carbs are because like Paul had mentioned earlier four calories a gram for protein.

33:28.20

Paul Garny

Yeah now.

33:45.00

christophknoll

On average and four calories a gram on average for carbs as well. So it kind of goes hand in hand and it's the next number in the forty thirty thirty split if you're thinking on that generalized number so carbs are um, basically where you get your energy from. So. That's why if you ever see the jokes about um athletes prior to a big game or something just pounding el fredo or something like that like you're just is you're you're you're building up your carb levels and it's also Paul always sends me the. The joke about this whenever I send him a meal picture. He'll be like bro wear the carbs.

34:28.37

Paul Garny

Yeah, because you every time you send me a photo. You never have the carbs in it or the hell of carbs bro.

34:36.24

christophknoll

Eat more carbs and carbs Again, they ah they basically provide you your your main source of energy. So protein helps rebuild the the different muscles that you tear and carbs will um, allow you to.

34:45.79

Paul Garny

Er.

34:51.91

christophknoll

Have energy to tear those muscles. Um, so that's why even if you do a forty thirty thirty split if you are very physically active. So if that's gym 4 to 5 times a week or if that's athletically. You generally want to just have high carb levels because otherwise you're just going to feel like shit because you're just not going to have the energy to do what you want to do? Um, we spoke earlier about the consistency behind. Ah if you have consistency with your meals. You'll have consistency with your energy in the gym.

35:11.12

Paul Garny

Further.

35:25.60

christophknoll

That's only true if you have consistent carbs. We should have probably prefaced that because if you just have like a this isn't impossible but a hypothetical if you had a 100% protein diet and nothing else you well even carni has carbs though. There's natural carbs within.

35:36.27

Paul Garny

That that's carnivore for you.

35:44.19

Paul Garny

Well, that's why you go red meats typically with the carnivore diet. Go ahead? yep.

35:44.78

christophknoll

Um, Meats. So It's it. Yeah yeah, So if you take a just absurdly high protein Diet. You're just going to feel like shit because you're not having the consistent energy levels because you don't have the consistent carb levels that you should be having. In such a strenuous regiment that you're putting yourself through um but that being said when you think about muscle loss or not muscle loss weight loss. The big thing that you hear all the time is oh I'm cutting carbs like I need to cut my carbs to watch my weight. Something like that and that's just because um, with that energy level. They obviously pack on some more. So like if you ate nothing but that's the super Cliche but watch the godfather and your Italian dudes generally have ah have a little bit of a belly just because you're eating pasta all day.

36:41.40

Paul Garny

Ah.

36:41.18

christophknoll

And um, obviously super stereotypical I'm not saying every Italian has a big belly. Do not think that. But if you if you ate pasta every single day you're going to kind of I'm not going to say blowat up because it's not bloating up. You're just going to you know bulk a little bit harder than everybody else because carbs pack on.

37:00.80

Paul Garny

And pause is just like glue. It's very hard to digest.

37:00.22

christophknoll

So um, when you heat. Oh yeah, um, so when you think of a weight loss diet. You're probably going to have pretty low pretty low carbs but just keep that in mind if you're a gym rat I mean obviously if you're listing this, you probably are um. If. You don't have consistent carb levels and again I'm saying consistent I'm not saying high or low because whatever your goal is is going to be what your carb levels are tuned towards so that's why I say consistent if you have consistent carb levels. You're going to feel better about yourself when you're in the gym and just in your average daily life. Um, so Paul do you want to take your your whirl of of what carves are.

37:46.54

Paul Garny

Yeah, yeah, I'll go off here. So um, carbs are going to play a huge role in your energy because that's directly what affects your energy is your carbs. So your carbo hydrate intake is going to I mean ah, okay so cal chloro can take your calories is a direct measurement of energy. That's what calories are. Is a measurement of energy. Um carbs is what's going to give you really the energy that you need um as far as like especially fitness goes the explosive energy that you need ah protein like in a carnivore diet or something like that you you have to kind of swap to essentially in quotations ketosis. Which uses your fat as energy. So fat as energys going be a little more ah, consistent energy is not going be super explosive. It's it's better for just ah, general wellbeing for energy uses I don't think you should be relying on ketosis Twenty four seven for ah lifestyle goes or really any sort of fitness. Aspect essentially unless you're cutting for a show or something like that. But the point is what I'm trying to say is carbs is made up of essentially the energy for your body. It's it's going be fibrous starches and sugars and it's going directly affect what's called your bg or be blood glucose within your system your blood glucose directly measures. How much actual sugars are in your blood system because glucose is sugar which is how plants survive plants use photosynthesis to build glucose which is then used for energy and for you know, actually just staying alive so carbs the way you need to treat carbs is different from person and a person for me I'm very very carb sensitive.

39:19.44

Paul Garny

So for me taking then my amount of carbs is directly affecting how my body weight fluctuates. So if I take in more carbs I'm going to put on more weight if I have less carbs I'm going to take off weight. So for me, it's kind of a double-edged sword because in 1 way, it's great because I can put on weight and take off weight by the same time. If I'm not nailing my carbon take each day or like having something that like increases my carbs. It's going to directly affect my actual way in and the way my body looks overall so it's kind of a pain but the way you should treat carbs during your actual meal like plan as far as far as your phases goes. Um, something that I mean I think I don't know if I talk to you about this christoph yet is um what you want to do when you're bulking, especially if you're doing on a pretty heavy book is you want to have fast digesting carbs so that you go into your next meal hungry. You don't want slow digesting carbs because you're going to be full for a longer period of time.

40:15.79

christophknoll

That should be your overnight meal.

40:17.57

Paul Garny

Um, slow. Dig yeah slow digesting carbs are good for when you're cutting. Um, so like for instance, my first meal of each day now with my new plan is going to be oatmeal. So oatmeal is a very slow digesting carb. So I'm going to be more full for a longer period of time where if you're bulking and you're putting on a lot of weight you're going to want to. Increase the actual fast digesting carbs. You're taking in. So for instance, that would be like rice's cream of rice grits is pretty fast digesting rice cakes stuff like that is when you want to really incorporate into your day daily meals where. Like I said if you're card and cutting you want to have slow digesting carbs or complex carbs is what those are called. So that's going to be like your oatmeals your sweet potatoes. Um, we're talking like Casey and protein stuff like that. So casing protein is a slow digest in protein. So I guess I couldn't really say that's like a car but that's what's going to keep you full for longer. Um, so the complex carbs is what's going to take longer to digest. Ah, where simple carbs is what they're called is going to be your your sugars your rices stuff like that. That's going to digest really fast grits. Um, is something that I have before my workout every day because I digest really fast rice cakes is built off of rice which is very fast digesting if you want the fastest digesting carb. It's arguably cream of rice which is essentially just like rice like ah blended down in a sense. So it's going to be extremely easy for your body to digest that.

41:46.94

Paul Garny

Um, stuff that is um, longer to digest as generally starches. Um, you know that like the bread and pasta like pasa we werere talking about earlier. The reason it you put on more weight with pasta is because it's so so slow digesting. It's a very heavy starch. And it's going to take a lot for your body to digest that um you know same thing goes for brown rice brown rice is very long digesting that's um, a whole grain starch. Um, and then if you're eating like ah, let's say like fruits or beans and vegetables and stuff like that the the carbs you're getting out of those are very slow digesting. Um, so to preface a bulk or to build up a bulk with fast digesting carbs is going to make it that much easier for you to to bulk because you're not going to be going into each meal full as hell because you just at you know 1 ah hundred grams of oatmeal or something like that. 2 hours earlier instead swap that to rice and it's going to be much easier to get into that next meal. So that's the way that I kind of view carbs is ah complex versus simple carbs and then also the actual intake of carbs typically within the the body building world what you see for like. Um, let's say like a bulk you're going to typically see either the equivalent of carbs and protein for calories or more carbs for calories than protein is so like let's say like you have three hundred grams of protein three hundred grams of carbs and like eighty grams of fat

43:23.13

Paul Garny

That's like probably like a lean bulk or something like that for someone um grant and that is a lot of carbs but you increase those carbs that put on more weight the protein typically doesn't fluctuate as far as bulking and cutting goes is typically the carbs and the fat intake that's going to that's going to affect your bulk and cut. Ah, carbs is the key point. This is the this is the thing that's been debated for like decades upon decades is how carbs affects your actual fat of your body because back in like let's say the sixty s they everybody was arguing that fat was the reason that um. Your body was putting on weight so they took out fat out of a lot of foods and it was like fat free this fat free that and then they're putting in more sugars and carbs into meals where now it's starting to become the opposite where people are saying oh it's on to fats that's being Addeds that's being. Making you fat. It's the carbs and now you're seeing a lot more keto stuff a lot of sugar freee stuff. A lot of carb freee stuff stuff like that. But it' you're going to it all just depends on calories at the end of the day as far as whether or not you put on weight or tick off weight and the the general rule of thumb that we were talked about the forty thirty thirty is a good rule of thumb to see for whether or not, you're going to put on weight or take it off so you got to adjust that percentage based off of what you're going for so carbs typically for a lot of people like myself who's very carb sensitive is going to directly correlate to how my body responds to foods.

44:49.64

Paul Garny

Criof. It takes a lot more carbs for your body to put on weight so you have to put in more carb-dense foods. Um, so that's something to keep in mind depending on who you are as a person and how your body reacts. So um, it's it's. Carbs are a very very complex thing to talk about because there's so many different diets against it so many different diets for it. There's so many people who who are against it So many people who are for it and at the end of the day your body's going to react entirely different to carbs than somebody else. Um, even if you get into like fibers. For instance, you know your body is going to react completely differently to fibers than. Then somebody else you know for instance, Um, when I take fibers all it does for me like when I take extra fiber all it does for me is it makes me hellagasy but some people can take fiber have to take fiber because their body doesn't go through Bowel movements. That easy and fiber helps them go through bowel movements on a regular basis. So fibers are also going to affect your body in a significant way. Um, fiber you're going to get from um, different meals like brown rice oatmeal um breads and pasta stuff like that. Also Vegetables fruits, Nuts beans Those are all going to have fiber in them The the very dense Fiber. You're going to get from or from stuff is going to be whole grain stuff so whole grain brown rice whole grain omeal Quinoa Cereal um will kuoa and cereal not Quinoa cereal.

46:15.56

christophknoll

First.

46:17.20

Paul Garny

Camo and cereal and then also the the whole wheat breads and poes is gonna be very fiber dense unless you take his supplement as a supplement which you know you got you got to take with a gra of salt because fiber is going affect your your body very differently from person to person so somebody keep in mind. Just how your buyter reacts The carbs. So That's how I see it at least it's It's a very complex thing to talk about I can't just generalize carbs and in a sense to to really anybody. But ah carbs is is the Avenue that a lot of people have to take to put on weight ticket off or adjust their energy throughout the day.

46:50.54

christophknoll

I Think a good point You also brought up is the fast acting or fast digesting carbs versus slow digesting carbs and when you're on a weight increase or severe weight increase like I try to be on um, fast digesting carbs.

46:56.64

Paul Garny

I.

47:08.39

christophknoll

Are the best because then you're able to want to eat more meals because we talked about essentially force feeding and how getting yourself to the point of almost throwing up from how much you're eating that can be tough if you're only eating slow digesting carbs. Because then you're just packing it on your body just doesn't feel like it can add anymore. But if you start eating those like that's why rice is just rice is the the skinny boys just dream because you can eat so much rice and if if you ever say Rice is boring.

47:36.67

Paul Garny

Rice is great. Yep.

47:42.74

christophknoll

Be a man grow up and start cooking it different like you can cook rice in so many different ways that is just so beneficial for you I never get sick of white rice that I'm just I mean we've talked about how crazy Paul and I are so maybe maybe I'm a little bit cuckoo because I just never get sick of white rice. But um.

48:02.76

christophknoll

It's one of those fast digesting and I can eat rice for every single one of my meals and be fine with it like I even get to the point where I I cook probably probably close to 5 or 6 cups of rice at the beginning of every week just so I have a store of it.

48:08.80

Paul Garny

I I Love roast.

48:22.20

christophknoll

Ready to heat up like throughout the week because then you just have ah that's also why like those instant rice cups like are so popular um or having like those quick rice cookers. All those are just so popular because if you can increase your intake of rice like that. That's it's so beneficial because you can eat so much rice and then you can of course then to add on all your different foods like obviously you would be having some kind of meat in there. Some vegies stuff like that but generally speaking if you're on a weight increase regiment you want to be throwing yourself. Some ah fast digesting carbs because that's just it's it's the way to do it obviously the slow digesting one is very beneficial for overnight. So if you want to eat like wow now. Having a brain far give me a a slow digesting carb pot. Well past? Yeah yeah, both both of which oatmeal is a good one too. Actually I love oatmeal. But ah, eating that before bed is really good because that allows your body time to digest it during your resting period.

49:24.21

Paul Garny

Oatmeal.

49:30.97

Paul Garny

Yeah, yeah.

49:36.88

christophknoll

Which is when your body is rebuilding so having any kind of that's also why you heard Paul mentioned caseian protein caseing proteins the way to go before bed I mean that's only if you're buying ah the difference like if you're buying whey and casey and like separately then Casey in before bed is. Way better than way before bed just because anything slow digesting. Yes yes, um so any kind of slow digesting is far more beneficial for your recovery time. Um.

49:57.30

Paul Garny

Yeah, yeah, way isolate specifically? Yeah yeah.

50:13.49

christophknoll

So that brings us to our last macro and again I'll give you what the ah excuse me I'll give you what the lifestyle fitness side looks like and then Paul will tell you the nerd side of things from how the bodybuilding world views it? yeah.

50:28.39

Paul Garny

Ah, the bro Science Bullshit on my side.

50:33.18

christophknoll

Um, so just to give a quick rundown as a reminder protein is what helps you rebuild and repair your muscles. Ah carbs is your main source of energy but the place that you actually store the energy is your fats That's kind of.

50:53.23

christophknoll

Very again, very generalized but how you store your energy is within your fat. Um, so if you have a high fat diet which I'm not really seeing a benefit to but if you have a high fat diet. Ah, you're able to store a lot more energy. So if you think of a large person. For example, they generally will have a considerable amount of energy just because they can store so much more within their I'm going to say they're their pet. They what's it called when you put. Paper peanuts inside of an Amazon package or the little packing peanuts. Yeah, those things that I of a big person as having a lot of those inside of a ah a package because you're able to store just a fat is storing your energy. Um, obviously it has different.

51:31.28

Paul Garny

And like packing. Yeah. Hey yeah.

51:48.71

christophknoll

Um, different benefits as Well. Ah, another thing is if you see a person who has a lot of or if they're a you know bigger person. Generally what they hire fat content within them. They generally can do far better in cold weather just because they're able to. You know, maintain a higher body temperature and consistently maintaining higher body temperature just because ah the fat levels within their body are the arguably the things maintaining that level um not arguably but research backed. And so if it's your goal I guess to survive in a cold climate and you want to do so with minimal clothing I Guess have a high fat diet I'm not really seeing a whole lot of benefit to that. But I mean that's why um.

52:47.28

christophknoll

You'll see like just bigger people are just better suited for cold weather. Um, but generally speaking. Um, yeah, well that's that's exactly what it is but that's it's it's blubber like ah seals seals are just fat. That's all they are. They're just.

52:50.59

Paul Garny

And it's true. Got that blubber. Yeah, yeah, yeah, whales like like so like especially like sperm whales and whales that are in the Arctic Oceans they just built up tons of blubber to stay warm.

53:08.64

christophknoll

Yeah, yeah, it's dead. So if you thought about eating a whale and you're gonna be consuming a lot of fat. Um, but yeah, so the generalized version is that it's how you store your energy. So.

53:17.90

Paul Garny

That's all they are.

53:25.13

christophknoll

You don't want to completely cut out fat I don't want you to like when people hear the word fat like I'm consuming fats they a lot like the very stereotypical thing is oh I Want to have no fats because that sounds like I'm going to get fat and that's not how it is you do your body naturally needs fat levels. Um.

53:41.60

Paul Garny

Yeah, yeah.

53:44.73

christophknoll

Because you have different nerve systems that require it. We talked about our hormones. The hormonal levels in the past those are somewhat regulated by fat as well. So it's important to still maintain a fat level. Um, don't think that when we talk about fats compared to carbs and proteins. You should cut them out because you're going to get fat because that's not necessarily how it is um, but Paul would you like to take your your nerd side of things on this.

54:18.90

Paul Garny

Yeah, um, 1 thing I want to add to what you're saying about the whales and seals and all that is um, animals that hibernate when they hibernate ah before hibernation they eat tons of food so they can build up fats that their body uses to stay alive throughout hibernation and. Also real quick. Um a common misconception with hibernation is that they're sleeping so like for instance bears going to hibernation for the winter. Um, they don't sleep. They stay awake they're awake the whole time. They're just way toned down. Um, and barely moving so that their body uses ah littleizes the fat. So when they go away and they're chunking fat when they come out. They're super skinny. Um, so that's kind of a good way of looking at fat is just like you said the the storage of energy because when you have less food your body's going to naturally use those fats to stay to have energy and. Um, the way it also works too is like if you're doing something um endurance like let's say like run out a marathon and stuff fats are very important. Um, because fats are what's going to give you that energy to run that long long distance. Um whereas carbs can be more exp explicitive energy. So for bodybuilding or weightlifting carbs are more. Important than fats are as far as actual energy goes for the gym. But once you utilize the carbs that your body just recently digested when you go to the gym your body starts using fats and that's when you start, that's when you start really losing the weight and that's where like cardio comes in when you're doing cardio to cut weight down you're using the fats as energy.

55:47.87

Paul Garny

Especially when you're doing like facet cardio when you haven't when you don't even have anything in your system besides like water. For instance, your body's going to use the fat to use for energy is going to use that fat for energy so something keep in mind but the way you look at fats in the in typically in Bodybuil I mean. It kind of goes for a little bit everything but dietary fats has a big role on your cholesterol so something to keep in mind. Um, dietary cholesterol doesn't really affect your cholesterol the way people thinks it does or think it do um or what the fuck the grammar proper grammar usage of that is think could do.

56:23.64

christophknoll

You went full Yoda mode.

56:25.33

Paul Garny

Um, yeah for real. So um, basically fats directly affects your ldl which is your bad cholesterol and your hdl which is your good cholesterol especially when you're having like saturated fats. Um, monosaturated fats and polyon saturated fats. Those are all going to if. Effect so polyoated. Unsaturated fats aren't as bad as saturated or mono unsaturated but um, saturated monoosaturated are going to directly affect your cholesterol buildup within your arteries and your your cardiovascular system. So that's going to be like your butters your daily your dairy products your cocoa butters. Um, nuts oils stuff like that are all going to affect your cholesterol to a serious degree. Ah so that's something I keep in mind is that when you have more fat you're going to build up more cholesterol within your arteries and that can affect your ldl and your htl I have problems with my cholesterol I think it just kind of runs genetically. My hdl ends up low my ldl ends up high just outside the healthy range typically whenever I get blood work done. It's usually like 39? Um I think is isn't micrograms I always forget Erv isn't nanograms I forget what the measurement is thirty Nine nanograms per deci liter for. Htl where you're supposed to be 40 plus and then the opposite for ldl I always forget I think it's 60 or something for ldl you want to be lower than that. Um, but you want to have low ldl and high hdl hdl ah cholesterol is your good cholesterol.

58:01.15

Paul Garny

And then ldl is your bad cholesterol. Um, but you got you when you when you eat fats especially for for nutrition and for overall physique the fats you want to aim for are stuff like ah like the occasional maccademia nut butter or maccademia nut oil I mean. Um, Almond butter um fats from your meats are generally decent for you obviously want to keep that and under control the yolk from eggs is also good. Fat source. Ah so that's the kind of stuff that you'll see in you know meal plans for me. My fat source is right now. Are coming from. Let me pull up my my meal plan. Um, they coming from have a couple choices for my fats depending on what it is avocado. That's another good one avocado is a very good healthy fat for you. Um, macademia not oil. Yeah, it's good. Yep.

58:51.83

christophknoll

Avocado toast is sorry um avocado toast is such a good way to start the day too.

58:58.38

Paul Garny

Acaammia not oil. Um, saw my meal 3 I have a choice between avocado or maccademia not oil I always go avocado I never go maccademia not oil. Um and then my pre-workout ah is one tablespoon of almond butter and that's actually all the fat I have every day. Um, but. I'll say I'm leaning out so don't don't use this for good. Ah you know, um rule thumb don't do what I'm saying but um, yeah, so Almond butter is also good. Source. It's easier to digest excuse me. It's easier to digest than like um nuts goes. So you're. ummon butter is easier to eat easier to adjust typically um but nuts are um, what's considered ah where was I looking at it's considered so nuts are monoinaturated fats which can be. Bad in the case of oils. You don't want to have an overabundance of oils in your system, especially olive oil. Um, canola oil is fine because it's typically typically 0 calorie especially when you take it in something like pam if you I use pam for like my cooking and stuff you obviously don't want to like have cano oil straight. Or anything like that. But for cooking and stuff canola oil is fine. Olive oil. Yeah for real just inject olive oil directly to the bloodstream if you want to build up your cal or cholesterol. Um, but fats which is actually funny because when you mentioned hormones right? then I was thinking about how it affects your hormones.

01:00:15.90

christophknoll

I Take shots of oil.

01:00:32.89

Paul Garny

So The way dietary fat ah fats affect your hormones it depends on how low fat you are so when you're low fat when we have a low fat Diet. It's going to affect your estrogen in your progesterone. So That's going to be like essentially your sex hormones is what's going to be affected. Um, because Cholesterol is what makes those ah hormones. So when you have more estrogen is because you have more cholesterol same with progesterone. Your testosterone is also affected by it as well because testosterone are made from ah cholesterol as Well. So fats directly affect. Your hormone levels so you don't want to be anti Fatt You don't want no fat in your diet. You want to have a healthy amount depending on what you're going for. Ah so for B right? No excuse me Jeez What is wrong with me right now. Yeah I know I ran out of my my mugs empty I need more coffee. Um.

01:01:24.91

christophknoll

Coffee.

01:01:31.77

Paul Garny

So ah, when for me I supplement trt so it's testosterone replacement therapy I've taken about one hundred fifty Milligrams a week which is just about like the upper end probably of average for for guys as far as like actual total testosterone. So for me I don't need to worry about that as far as my fats goes. Like let's say I'm not taking in trt or you know supplementing in testosterone at all, you need to really pay attention to your fats because when you take out fat entirely It's going to really affect your hormones. So um, it's somebody to keep in mind. There's no diet. That's good for you that takes off fats entirely. Um. Fats are also going to be naturally occurring in meats you eat. So um, when you eat steaks or eggs or chicken. It's all going to have a little bit of fat in it. So it's very difficult to take entirely take fats entirely out of your diet if it's even possible. But um, when you look at diets like keto.

01:02:28.20

Paul Garny

The keto diet. Ah, it's going to be entirely focusing on fat. Obviously you don't want to just like eat like straight peanut butter when you're on keto but a lot of the the problem that I have with keto is specifically that it's not meant to maintain. You're not meant to maintain that diet for a long period of time. It's a tool to lose weight. It's a tool to. To utilize a fat that's in your body in order to trim down your weight and trim down your overall fat. So using your fat as your energy in what's called ketosis so instead of using carbs that you eat as energy you start using fats which then trims it down. Um. The the problem that I have with keto is just that it's it's preached as something you're supposed to do all the time when it's not really like the case um, something that I preach to people that aren't necessari necessarily in fitness but just want to eat healthier I recommend typically the paleo diet or something along those lines where its can be protein heavy. Um, healthy fats and taking out processed foods and your diet because that's really not what we're supposed to be having. We're not supposed to be having processed foods and that's the problem that you see with like vegetarians vegans and people who aren are on keto is that they're going to have highly processed foods in order to get in the nutrients that they need. So like you go to like a Gc vitamin shop Nutu shop. Whatever the hell you're shopping at and you see the keto section. It's going to be like the stupidest snacks to be like oh like just like two net carbs from this pack of.

01:03:55.56

Paul Garny

Like like candy and it's like all fats. It's just like straight fat and Gelatin It's like bro this ain't good for you like you're not supposed to have this even though it's part of the Keto diet and quotations. You're not supposed to have that so you got to just I always recommend fat from healthy sources not from milk not from cheeses. Um, nothing like that.

01:04:00.73

christophknoll

Fifth.

01:04:15.40

Paul Garny

Ah, the ah avocados are phenomenal. They do kind of taste weird now but weird texture. Granted but um, avocados are great. Um, certain oils coconut oil academia oils those are good fats. Um, those are the kind of stuff you need to incorporate your diet not like these super high dense fat snacks that you get from these stores or um, you don't want to drink like a gallon of milk with that whole like there's a whole like bro Science I Forgive What's called this whole brocience like a diet where it's based off like a galla milk a day or some shit. You don't want to be doing that your your clore can take what's up.

01:04:49.70

christophknoll

Cue the ah cue the anchorman meme where it's ah milk was a bad choice today. But.

01:04:55.92

Paul Garny

Yeah, that's well, that's how they used to see it used to be like oh fats are so bad for you but like let's go ahead and chain smoke cigarettes because that's fine. Um, that's how it was back in the 60 s you know where in I think increman takes place in the sixty s right I always forget it was a seventy s but that's how it was back in the day.

01:05:10.36

christophknoll

So yeah, Anchorman's 80 s

01:05:12.22

Paul Garny

Um, it's 80 s okay yeah I always forget what decade it is, but that's how it used to be and I think it's kind of switching which is nice to see because dietary fats are very beneficial um to an tuneist extent um obviously moderation for everything we're talking about today is big. Ah, you don't want to eat too much of 1 particular thing but um, like for instance, like if you eat too much fats you build every cholesterol. You're also going to affect your insulin and you're also going to there is found research of increased chances of ah cancer. Heart disease type 2 diabetes arthritis stuff like that because you don't want the cholesterol to build up in your system. So you know you got to have that good balance of fats like we're mentioneding earlier forty 40 thirty thirty is a good balance of fats and just get it from good sources that I was mentioning in the avocado.

01:05:53.80

christophknoll

Um.

01:06:05.63

Paul Garny

Ah, you know, healthy oils Almond butter stuff like that so you got to spend the money though it sucks but you got to eat tend to eat healthy. You got to spend the money I hate it I hate spending money on it.

01:06:15.27

christophknoll

You also have to you also have to put in the time to do your research too. So we've talked about reading nutrition labels and how Paul and I might be like the only dudes in a supermarket who are sitting there reading every nutrition label before we buy something but ah.

01:06:19.16

Paul Garny

Right.

01:06:31.50

christophknoll

You need to do your research to actually know what you're reading and know what you want to be getting out of your foods. Um, so.

01:06:37.20

Paul Garny

Yeah, reading nutrition levels imperative. It's easy to learn and easy to maintain once you learn how to read it. You know how to read it for life. So that's something to keep in mind obviously like sports nutrition is another ballgame because. I'm still learning about different ingredients and like prework cows and protein powders and stuff that affect me, you know like the alpha yo himbean recently I'm like damn I don't even know fully what that did and now that I'm not having Alpha Yohibean I feel like my stomach is fine on like days like it's just weird. So sports nutrition is a whole nother ballgame but just general nutrition. The nutrition labels on those just learn how to read that it's it's imperative and.

01:07:14.78

christophknoll

So it's funny. You brought up that pre-workout thing I'm gonna touch into that super briefly but I had a really interesting moment I just had my tattoo finished yesterday and when I was at the tattoo shop I'm talking with the with the my guy who. You know tattoos me and he ah told me that he had a he tattoos a lot in this area. A lot of um, you know jacked people so people who have lots of muscle. Um and he had this 1 guy who um, was he came in and you know really ripped ass dude. And when he sat down to have his tattooed on he kept bleeding and they were like for absurd amount like for no reason and you know sometimes you bleed a little bit I don't bleed when I get tattooed. It's just me personally. But um, this guy was just bleeding and the tattoo. Guy was like all right? You're a gym person like let's figure out why you're bleeding so much and the guy it's so I know how they came to the conclusion but they determined that it was because he was taking his pre-workout every single day. So you just mentioned pre-workouts and I'm not sure if this is them trying to just pin something on it but their argument was that because think about like with pre-workout like if it's a pump heavy pre-workout. It's going to thin your blood a little bit to make it so your blood can flow a lot more. Um.

01:08:46.57

christophknoll

And so that's the only argument I can really see for why he would be bleeding more is that his blood is thinned a little bit and therefore is flowing through like a small crevice easier but essentially they were like yeah so because he was taking pre-workout every day. He bleeds more when he takes cuts a tattoo.

01:09:06.50

Paul Garny

Yeah, that's weird because I was thinking obviously his blood had to be thin. He had to be taking something that thinned his blood in order to bleed that much I can't see a pre-workout really doing that not that I'm aware of like because they're like oh don't take a scoop within 24 hours that's just to cover the liability of the um.

01:09:09.10

christophknoll

Yeah.

01:09:14.99

christophknoll

Yeah.

01:09:22.99

Paul Garny

The company that makes the prericco but I can't think of a particular situation that would like actually make you bleed more during and tattoo I mean for me I Never really bled that much during getting my tattoos but that's because he also didn't dig deep.

01:09:37.20

christophknoll

Yeah.

01:09:38.42

Paul Garny

In order to tattoo me. He just went slow instead of going hard. He just went slow in order to get the darker colors. But that's weird I don't know I'd have to look more into that because that's a very interesting situation.

01:09:48.72

christophknoll

Yeah, Paul and I are both tattooed so we like I mean that's a pretty interesting topic for us. But ah oh there's a potential ah future episode. But anyways, um, before we close things out I do want to kind of just run down what our.

01:09:54.60

Paul Garny

Yep.

01:10:06.24

christophknoll

Daily intakes kind of look like just to give like very very anecdotal data for the listeners. So I'm just gonna give a little rundown of what average day looks like for me if obviously you have like your plans and some different options so you can if you want but I'm just gonna. Share kind of what I got going on every day but um, every morning I start the day with ah oatmeal. It's just what I've gotten into a habit of um I do excuse me. Um Quaker Wrotes or the brand quaker whatever it's actually called the the Quaker brand for oatmeal I do one of their little packets and then I throw on top of that another half cup of oats on top of that and I've said in the past oats are the skinny boys heaven food because. Oats are just so fucking easy to eat and they pack so much inside of them. So if you're if you're looking for weight gain just buy a big tub of oats and just add it into everything. Um, so I do a packet of oatmeal with oats. And then a pure protein bar as well as a couple cups of my coffee and that right there already gives me um, 5 a little bit little over five hundred calories from just my breakfast or my first meal I guess you would say.

01:11:36.60

christophknoll

Which is you know a good start for my day because I need a lot of energy for my day between my work and my workout regiment. Um, and then you've heard Paul and I say that we don't like to say breakfast lunch dinner. We just number our meals. It's because we eat just. Ah, bunch of fucking meals. It's not that we're like ignoring breakfast lunch dinner. It's just we just don't qualify under those names. So then by the time I get to work I'm having another protein bar as my second meal. And generally I like to have some kind of fruit with that because fresh fruit is just so beneficial for your natural sugar levels your glucose levels things like that. So. It'll vary depending on the season summertime I like to do peaches by the time winter rolls around. It's normally a banana or an Apple. If I'm doing banana I'm probably doing 2 of them but some kind of fresh fruit in the morning is very beneficial for you. So I highly recommend doing that. Um, by the time we get to what normal people would call lunch this is meal number 3 for me. Um. Well I break up my lunch into meals 3 and meals 4 so that's why I said earlier that my meals 1 through 4 are always the same and so I know exactly how I feel leaving work every day because meals 1 through 4 happen at work. Um, but I look at a cup of rice and.

01:13:07.51

christophknoll

If you get big into the gym world. You are going to and this is the first time I ever admitted this. This was one of the dorkiest things I ever said but I have a favorite kind of rice. Um, so Jasmine Rice for me is just my go to you'll probably find a favorite kind of rice as you continue to experiment. Continue to cook in different ways. Try them out but I do white rice right now I used to do spanish rice. So. It's good to vary to vary between the 2 um, then I do six ounces of chicken on top of that and I cook that with a. Essentially a buffalo kind of seasoning and spread on top of it. Um, so I'm not just eating plant chicken I know some people do it but I need a little bit of ah seasoning and sausing on top of it and then you know need my vegetables so half cup corn half cup ah broccoli excuse me. Um, then I love yogurt specifically Greek Yogurt Greek yogurts my go to but when you think of a good source of dairy. Ah, yogurt is a pretty good one but you also get I'm gonna call it clean fats from it. You get a pretty good level from the different yogurts. So I do a ah a one of those little yogurt cupbs but it's the oikos triple 1.

01:14:40.12

christophknoll

And then I also do some fruit some yogurt covered fruit the dried fruit that Paul and I had mentioned in an episode prior and then top it all off with yet another protein bar and so all of that is my meals 1 through four because I kind of split up that into 2 different meals. And I know I just threw a bunch of foods at you I'll ah we'll see if we can post this to the um to the blog. So you guys can actually view it instead of just hearing us talk about it. But that's essentially what meals 1 through 4 look like for me excuse me and there we go sorry. Like I said Paul and I are both recovering from something right now. But um, meals 5 and 6 for me get a little bit there's a little bit of variation um right now I'm cooking pasta. So it's ah pasta with red sauce and then. I can only really find 93% lean beef over here. Um, 95 and higher is obviously where you want to go and again we've said in the past but you're gonna have to dish out because the leaner the meat the more expensive it's gonna be so you need to make sure to budget yourself accordingly. But ah spaghetti with red sauce and ah beef is a great pre-gem meal for me because it gives me my carbs. Ah, and I have a good energy level one going into the gym meal 5 always happens for me before I go into the gym supposing i.

01:16:14.46

christophknoll

Stick to my late afternoon gym cycle which is what I like to do and then post Jim meal 6 for me is half a dozen eggs with a can of tuna and that can be that that is a gross meal for some people. It's sometimes. When I get back from the gym I don't look forward to it because it's just like I don't I'm not I'm not a huge fan of tuna and also living in an apartment if you don't ventilate your apartment when you cook tuna. It's gonna the tuna smell will stick around for a little bit. So. Overall that meal is a tough one especially following a workout when I just want to go to bed. That's one of those moments when if you're a person with a high metabolism. You just have to force yourself to eat because otherwise you're not going to be able to achieve that caloric intake that you want to? So. All of that kind of combines into what my day looks like if I'm not if I'm not feeling like I've hit a good um level after that which generally I mean at the end of the day I feel pretty good about myself if I stick to that meal routine. But if I feel like I need more. Um I do sometimes take supermaz gainers which ah that is a whole thing in itself. But essentially your protein brand probably produces one but it's just a protein powder that you scoop like half the tub into a little fucking.

01:17:40.49

christophknoll

Into a little jar when you blend your protein and it's super thick. It's disgusting as all hell to eat but you get just tons of um protein levels ton. There's a decent amount of carbs within it. Ah yeah, a lot of carbs but is something you have to watch out for supermass gainers is.

01:17:51.50

Paul Garny

Lot of carbs and a mass gainer lot of carbs.

01:18:00.44

christophknoll

Most of them will have very high sugar levels and depending on what your diet looks like to that point that might just put you over the top and you don't want that because sugar just I mean it helps for your glucose levels but outside of that sugar is not great for your diet at least in high levels so making sure to. Um, making sure to properly accommodate for that. But for the most part. That's what my diet looks like I don't know if you want to share yours Paul but that's kind of what I'm looking at.

01:18:33.71

Paul Garny

Yeah I mean what's different about bodybuilding I feel like just like just kind of like unspoken rule that you don't really talk about exactly what you eat? Um, especially when you're prepping for a show and stuff because I feel like it kind of it's very unspoken I've never really heard anybody talk about it but nobody ever shares what they're eating. Um, when they're cutting it for a show right? now is not that big of a deal. Um for me So I'll share you what I eat but when you talk to someone who's cutting for a show. They'll almost never tell you what they're eating. Um, unless you're prepared for some what's that I think it comes down to competition I think that um obviously.

01:19:00.35

christophknoll

Do you know why? that is do you know why? that is.

01:19:10.80

Paul Garny

Everybody who is in bodiability knows that their body reacts to different foods differently. But I think that it's kind of a ah, it's kind of a competition thing I think that they don't want anybody to know like what they're eating and have them incorporate that and take them you know, have them use that food to get them to the next level especially when it comes to like protocols. Like like drug protocols. No I don't think I know I can think of a single bodybuilder that like really talks about what they're using to cut. They only ever talked about it when they're retired so like Johnny Shrive is one of the Youtube video youtubers I watch who used to boot bodybuild. He was pro and he talked about what he would use to cut for a show. But he doesn't he doesn't compete anymore I don't think he talks about I don't think he would have talked about that if he's still competing so with that being said, right now. It's not that big of a deal. Um, but cutting for my show next year I kind of want to keep that to myself and kind of just do my own thing but right now in the morning so I have 6 meals a day um I have a couple of egg whites with forty grams of oatmeal this is my new meal plan. Um and a quarter teaspoon of Pinkham Lane salt and the egg whites and I go so meal 2 is six ounces of chicken breast with 6 spears of asparagus. Um meal 3 is six ounces of chicken Two point eight ounces of avocado with one cup of vegetables a cup of vegetables is either spinach kale cucumber or asparagus um meal four is sixty grams of grits one tablespoon of almond butter six ounces chicken breast another quarter teaspoon of himalayan pink salt.

01:20:44.58

Paul Garny

Meal 5 which is post workout is six ounces chicken two point six ounces Jasmine Rice on my rest days I take out the almond butter and cream of rice on my preer cup meal and just do four ounces of sweet potato and then my post workout I take out the Jasmine Rice and just do so just do a tablespoon of Almond Butter my rest days and the meal 6 is seven ounces top sirloin and one cup of vegetables which is the same as the spinach kale cucumber or asparagus. So that's what I'm ticking in right now. So it's very very heavy protein I've taken about just about £2 of meat each day. Um, and then not to mention the cup of egg whites. The way I do the cup of egg whites instead of using a measuring cup I just do 200 milliters a cup of eggwise measures out to just about 200 milliters of egg whites itself. So you know measuring one cup I put that on my scale and it came out to two hundred milliliters so it's like all right, let me just do 200 milliters so that's what I do is two hundred milliliters every day. The teaspoon of pink caallean salt is huge for pumps for blood flow vas dilation of your actual blood vessels and arteries and veins and stuff like that to increase the size of them. But um, so when I have carbs is going to be meal one with the oatmeal meal 4 pre- out which is going to be. Grit Sixty grams of grits and then post workout which is two point six grams of Jasmine Rice that's it so I mean I probably he doesn't my coach doesn't really write down the the actual nutrition levels of everything but from what I can tell it's probably really no more than like um.

01:22:18.83

Paul Garny

Hundred gram I mean probably like maybe one hundred hundred twenty grams of carbs a day I have to do the math on everything um because forty grams of otmeal doesn't necessarily equate to forty grams of carbs so to have to do the um exact measurement. But I think in the ballpark of like one hundred grams maybe 120 at the most of. Of carbs and then obviously I have daily supplements um k sm 66 Ashtroganda um, before bed glucodrine which is a gda fish oil multivitamins probiotics daily meal one than six and digestive enzymes every other day after meal. 3 um, is my settlements currently um and then also for me I have approved topics for food. Um, so basically just like no calorie seasonings and sauces and stuff like that. So like mustard is really like the only approved sauce pretty much um and hot sauces. Obviously I can do hot sauces as well. Just because it's so low calorie. Um, on top of all of that I do um, five total l I ss which is low intensity cardio for 30 minutes ah Ah, each session. So 5 sessions of 30 minutes um I either do that fasted or I have a meal. I do it after I eat my post workout meal. So I go to the gym come home eat then go do cardio um I'll do it. You typically I do it fasted but I'll also do it on occasion after my workout like today I'll do it after my workout because I didn't have the time to do it fasted in order to record today's session

01:23:54.18

Paul Garny

So I'm going to do it after my workout today. So. That's what my meals look like right now. Obviously that's going to vary for person to person and don't use what I eat don't you know make your meal play based off mine. This is for's resulted from over 2 years of working with my coach and knowing how my body reacts when I first start working with my coach is very um. Very fish and beefheavy. Um I had bison a lot of bison a lot of salmon stuff like that. But we've gotten to the point now where we know exactly how my body reacts to chicken how my body reacts to steak stuff like that. So I have a very chickenheavy meal plan. Um, versus a very like a beef or salmon heavy meal plan I do have the option to have salmon for meal 6 instead of sirilloin. But I'm much rather steak than salmon personally especially for the smell like you're mentioned the tuna smell the fish smell in my apartment just does not does not work. So.

01:24:44.23

christophknoll

7

01:24:45.86

Paul Garny

Um, I Just don't really want to torture my wife with that. Um, so for me sirloin is definitely the way to go way to go but um, yeah I definitely got to get on top of my supplement I Definitely I need more soon I I got to get a Gda again I ran out I got to get more of that I got to get more multivitamin I'm almost out of my multivitamin. Yeah I need a supplements is really where like I it's so hard for me to spend the money on it like it freaking sucks like having to buy like like I hate buying Creatine I hate that shit like I feel the difference with it I guess but it's like I hate buying it same with like gda and stuff. It's like I hate because it's so expensive.

01:25:13.88

christophknoll

The.

01:25:23.80

Paul Garny

It's so fucking expensive. It's like like gluadreen is a gda is one of the best in the market. But it's like $40 for a whole month It's ridiculous and it's like I'm so strapped with money lately with like the wedding last month and then now as the holidays coming up and haven't travel up there and in a couple weeks like that took a lot for me to pay by the plane tickets. So. It's it's not an expensive sport to compete in. Let me tell you.

01:25:43.52

christophknoll

And you brought up a really important thing like we both just shared kind of what our days look like but Paul has a coach that helps him do it and I have just tuned mind down to a point from my own personal experience. So if you try our meals. It probably won't work for you.

01:25:55.74

Paul Garny

Yep yep.

01:26:03.35

christophknoll

Because you have to figure out what works specifically for you like exactly or if you have a coach have like I mean actually no, even if you have a coach. It's still trial and error so excuse me? yep.

01:26:04.70

Paul Garny

Trial and error. Yeah.

01:26:12.14

Paul Garny

Yeah, yeah, it's very much figuring out how your body reacts to things. That's what your coach does and he obviously has a lot of expertise especially when it comes to hypertrophy for for shows and stuff like that. So. Um, I got my weekki weekly weigh-ins I give him my levels of um hunger between each meal I give him notes on how you know how I felt throughout the week how my training went stuff like that I also send him occasional videos of my training and he kind of tweaks my form a little bit. Um, so there's a lot more It's a lot more in-depth with a coach. But it's also for a reason for me compete to compete because I don't have the experience or the experience or the expertise in order to compete for my own knowledge. You know so that's where I'm at least.

01:26:55.69

christophknoll

Yeah, so as a whole just continue to try things if it doesn't work if something we listed today doesn't work for you. Don't keep forcing it because you think it work like if it's going to work for us. It's going to work for you like if it doesn't work. Scratch it and try something else. So I think that's really just a very important part of what we do here like a lot of what we talk about on this show. It is going to I mean we share so much anecdotal data and that's because it works for us. But.

01:27:14.46

Paul Garny

Ah.

01:27:31.54

christophknoll

And might not work for you. So continue to try different things and put yourself out of your comfort zone. Um, but overall guys continue listening. We're here every single Sunday we enjoy making this content for you continue to bring us things that you want to talk about. And we will see you guys next week bye everybody

01:27:49.81

Paul Garny

Yes, Sir see it.


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