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  • Writer's pictureHall of Gains and Hypertrophy Podcast

HGH #34 - Nutrition Transparency


00:00.00

christophknoll

Welcome back Everybody we are back with yet another week of our silly little podcast.

00:08.48

Paul

Welcome back, everybody just going to be Paul and christoph today if you guys haven't listened or watched last week's episode. Um, it's very different from our normal format. We had individual named Matt on the podcast and we went through. His training and food and you know kind of saw what he was doing to see if there's anything that we could suggest that um you know could help him get out of the plateau that he's in um so Duffy, check that out. It's called financial audit number 1 matt a um, he's my coworker that I work with. On a everyday basis obviously and I've been checking in with him throughout the weekend from what we wrote him? Um, he's really really loving it. Um, he's not nearly spending as much time in the gym for those that haven't watched he usually spent like a couple hours lifting every day. He's not nearly spending as much time now. And he just loves the lifts every single time. Um, it's not He's not overdoing it anymore. Um, he's able to train with efficiency and effectiveness. Essentially um because he's not doing so much. Um, you know it is like we we addressed it last episode. He had a coach that wrote everything down and he. It sucks that he wasted the money on that coach considering like the the program she wrote for him was just not very effective. Um, there were some good stuff that we kept in there but it was just really really overdoing it way too much volume. Um, so he told me this week that he ended up I don't know if it was this week or.

01:33.45

Paul

Previously He said that he wasn't going to keep working with her and she got super but her about it. Um, but that's I mean most coaches are like that um very a lot of coaches are very emotional about their clients. Um, so I know plenty of coaches who start shit and cause drama and whatnot when a client leaves them even though it's almost never personal when a client leaves them.

01:51.91

christophknoll

Which is the really unfortunate side of things.

01:53.43

Paul

So yeah, like it wasn't It wasn't anything that she did wrong. Do we disagree with the way that she wrote his training. Yeah, but like he moved on just because it's just it wasn't the right faith and yeah, you could say oh that's about him. But that's what it's all About. He's not working with her for her.. He's working with her for him so you got to understand that as a coach and sometimes even in the bodybuilding world like coaches will lose clients. Um because something's not working and it's not because of anything personal. It's just look I need to make a change for myself and I think that.

02:11.76

christophknoll

Yeah.

02:28.16

Paul

You know, moving this other coach might be a good fit and I'm going to try this out for a little bit and it's nothing against you and they'll still fucking cause shit. It's so redar retarded. Um I don't know we're not supposed to say that word, but it's fucking true. Um, so yes, so anyways, that's just the update on last week's episode just so definitely check it out. We're going to try to do that on a regular basis. Um, my guess is probably once a month um I think I would love it if we could do it every couple weeks or so but um, we'd run out of people probably pretty quick because that's like well like 26 people a year we're going to need to audit. So I think one person a month is definitely a lot more doable.

03:01.58

christophknoll

And I mean we have you know lots of people in the gym world. But at the same time we're going to run out of you know people we know pretty quick. We can start bringing people. We don't know but then it's not the same. So.

03:10.92

Paul

yeah yeah yeah I think um I think once a month would be good and then like like for for Matt for instance, we might check in in a couple months so like we might do like 1 person one month and then two months later we'll check in with them so like kind of alternate. So do like person a then person b and then check them with person a then check them with person b and then go back and do new people. You know? So um, and then we could have Matt maybe recurring every like six months or something and we'll we'll audit. It see how he's doing and then change it up or something I don't know we'll figure it out. But.

03:33.49

christophknoll

Yeah.

03:42.24

christophknoll

Now we will. We'll change it up and make him audit someone on the podcast.

03:48.90

Paul

Yeah, yeah, we'll we'll teach him the ways of the fitness audit. Um, but yeah, so ah has been training going man. We haven't really talked about your training lately or anything.

03:50.80

christophknoll

Now.

03:59.90

christophknoll

Yeah, and it's been. You know I'm back on my doing my own plan I do still use a lot of what was given to me. But um I really started to lock in with a ton of different unilateral movement things. Even though I mean I'm still training both sides now. But I'm doing a lot of.

04:02.25

Paul

M.

04:16.97

christophknoll

1 sided exercises. So like yesterday was back? What's it. Yeah I mean now I'm adding in the other side but I'm still doing like single arm movement or single side movement things. So like yesterday was yeah exactly.

04:19.00

Paul

Um, you're still doing that you're saying you're saying you're still doing that. Yeah, okay, yeah, you're still moving over. You know you're still. Yeah, yeah, yeah.

04:35.25

christophknoll

So yesterday was back and when I do my rose like for example, long rows I'll take a handle and I do one side at a time because I just lock in a lot better mind. Muscle is way better in that sense. Um, in words of Arnold I have become the muscle and yeah.

04:46.94

Paul

Are.

04:55.19

christophknoll

And ah so it's been good. Um I just have to now that I don't have a person that I pay I now feel my consistency I mean I'm still in the gym 4 times a week but now I'm talking to or I'm talking a little bit more in my in my workouts. Um.

04:56.48

Paul

So that.

05:14.30

christophknoll

I'm getting carried away with the silly things in my workout so I need to lock back in a little bit. It's nothing. That's you know I'm I'm still getting my work done. It's not like I'm throwing in the towel. Um, but I've also worked out with a couple people this week so that might be part of it I don't really work out with many people anymore.

05:14.99

Paul

Yeah, yeah, you. Be what.

05:29.74

Paul

Yeah.

05:33.67

christophknoll

Um, so now that I've worked out with 2 people this week that probably has a decent amount of the credit towards my silliness in there. But.

05:39.81

Paul

Yeah, especially because you know I mean I know that you lift with some of like your best friends and my best friends so it's like it's It's even harder. You know if you have like a training partner that you only go to the gym with and you guys lift pretty frequently so you don't really talk too much. You just lift.

05:47.87

christophknoll

E.

05:59.18

Paul

That's 1 thing but then like like if I come up there and we train it's going to be a long training session because we never train you know so.

06:04.82

christophknoll

Yeah, exactly and I guess the best update is that I finally got to deadlifting again which with my broken hand was not possible. Um, so we.

06:12.32

Paul

A.

06:20.45

christophknoll

We were able to do that I didn't do super duper heavy I maxed at ah, three fifteen so it's not like I went super. Well yeah I mean back when I was deadlifting consistently. Um.

06:27.31

Paul

That's I mean that's to you. That's not a lot but a lot of people find that really really heavy. You know? Um, yeah.

06:39.20

christophknoll

Three fifteen was what my second set maybe second warm up set something like that because I like to for 4 4 plates and then four and a half plates was my working set. So it was a little bit up there working sets for me are going between.

06:50.75

Paul

Um, of how many reps.

06:55.79

christophknoll

You're failing between 6 and 8 now. Um, ah sir I'm pulling a lot of weight. Could you please get it right? Um, so um.

06:55.83

Paul

Damn that's actually a lot of weight you're pushing a lot of weight especially for dead lifts That's crazy. Yeah, yeah, yeah, each cold.

07:09.32

christophknoll

But the 1 thing is that my hand did spas out a couple times so I had to throw the wrist wrapp on and I know we talked about it yesterday. But ah I threw the wristrap on even when I was doing 2 25 which for me is I mean that thing moves fairly easily. So.

07:13.75

Paul

Um.

07:20.37

Paul

M.

07:26.88

christophknoll

The fact that I had to do that was a little bit of a step back for me. Um, but it just took all the it took everything out of it I could just lock in you know, mentally with my back and really crush the the reps. So overall I'm excited to be deadlifting again I did rack pulls for a long long time with.

07:41.70

Paul

Um.

07:45.96

christophknoll

With the coach because there was a form issue with my deadlifts but the buddy I worked out with yesterday didn't really notice anything too too bad out of my form so we're just going to keep rocking with that for now.

08:01.50

Paul

Nice you ever seen the um the the hook lifting straps.

08:06.18

christophknoll

I yeah so when I when I had my broken hand and I was still going to the gym. My coach actually brought a fairly fairly up there bodybuilder around um who does more so traveling so like he. He travels to different gyms as a bodybuilder and you know does different blogs about it and different things like that his Instagram is pretty big for that. Um, and so when he was there he was actually talking to me about how I can literally throw it on a hard cast and still do like carls and stuff with it.

08:28.33

Paul

Are.

08:38.60

Paul

Yeah, yeah, because the claw grips there. It's a metal piece of metal that actually does the lifting essentially or the grip at least for you. So it's something consider because you'd be pulling essentially from your wrist. So I mean how you would do it with curls I have no idea um because it's It's like you're.

08:40.53

christophknoll

Yeah.

08:55.91

Paul

It's like you're gripping with just 4 fingers. You know you're not using your thumb essentially so I don't know how curls would work but um for a lot of Stuff. You can really incorporate the the hooks um, especially for like Deadlifts like so that you're not pulling from your hand really at all like you could still use it to balance but like. You don't need to worry about it really hurting your hand too much I had them at one point and I bought them thinking that they were um, basically like ah straps like not really like your regular straps like the ones where you wrap right around the bar like the ones that um, they're like. The the ones I was thinking of are cobra grips but they're like basically they come around the front. It's like a piece of leather and then you grab the piece of leather. It's It's super easy to get attached I thought I was buying those but I ended up buying hooks and I was like I fuck it I'll try it and it was cool but it doesn't work on your grip at all. Obviously so it's like.

09:36.74

christophknoll

Yep.

09:48.91

Paul

They have their uses and I think your situation is definitely like a perfect use case.

09:51.91

christophknoll

Yeah, and you know I don't have to use it for much like a lot of what I do I can grip again. Um, even on like heavy if I did like a heavy set for like even lat pulldowns or even pull ups like for me, that's like a tender area in terms of how I'm gripping it.

10:10.99

Paul

Is.

10:11.83

christophknoll

But even that now doesn't really bother me. Um, only thing is I'm not I'm not boxing for cardio anymore because I can't really throw a left hook anymore. So I got to I got to keep doing my ah my regular cardio and ah.

10:20.83

Paul

Um.

10:26.96

Paul

Um, yeah.

10:27.66

christophknoll

I recommend giving boxing a try if you've if you've never given that to try for cardio because that's a wild workout even if you just do heavy bag or speed bag for you know, 5 minutes you're out. You're walking out of there in a dead just a complete dead sweat.

10:32.58

Paul

And.

10:41.68

Paul

Yeah, yeah, that it is pretty difficult I can tell you that for sure. Um, yeah, it's yeah yeah, you got to and you got to keep your core tight and shit. So you're not getting your tests ruined.

10:48.84

christophknoll

And then if you start sparring with someone That's a whole other thing too because now you're taking body shots. Ah, ah yeah.

10:59.83

Paul

But yeah, that's difficult for sure. Um, anything else that you've like updated in the past like week or so like is there anything that you changed up like you just kind of go to the motion.

11:09.50

christophknoll

Nope Ah diet wise. The only change I made was I changed from chicken breast to chicken thighs. Um I did that just for the a little bit I mean it's still is.

11:15.72

Paul

You know.

11:22.12

christophknoll

Protein pack but there's a little bit higher fat levels because I'm not eating as much yogurt in my diet now. Um, so that kind of helps me balance it and it's also a lot easier for me when I do my meal prep because I can just bake the chicken thighs whereas with the chicken breast I was cutting them up and I was doing all that work and now I can just.

11:28.80

Paul

Ah.

11:41.82

Paul

Yeah I Love chicken ties. You're so good.

11:41.98

christophknoll

Toss them in and forget about it. So oh yeah, but I'm I'm also seasoning food again I'm not just doing salt and pepper I'm and I found a nice chili lime one that I've been using and it's nice to be able to season food again.

11:52.40

Paul

Um, and I.

11:54.78

Paul

But yeah, yeah I mean I like to me when you were working with your coach. It didn't really make sense to not season it like I can understand not putting like. Heavy calorie sauces and shit on it are like doing a lot of like sugar base seasonings I could understand stingate from those but like even when I'm in prep right now. Essentially I'm still putting seasoning on my chicken which I find a new blend and I fucking. Love it So Much. Oh My God It is a good. Um.

12:11.25

christophknoll

Yeah.

12:24.40

christophknoll

I Think it was more so just to have consistency So like. For example, if I seasoned it one way and then like let's say a run out and I can't find that anymore then that changes up the consistency maybe in a period of time when he needed me to be locked in um, at.

12:27.20

Paul

Death.

12:37.92

Paul

Yeah I think like that something like that is a bit more in the world of Prep um or cutting um because it's not just like when you're in prep. It's not just um.

12:44.60

christophknoll

Yeah.

12:52.24

Paul

Keeping calories down. It's also keeping like number of ingredients down in everything too. Um, because you don't want to be digesting a million different ingredients at once. Um, which is what like these some of these seasonings have so like that's one of the first things like I only ever use seasonings and 1 of the first things I check is 1 if. It's not sugar freee on the label. What like what? ah like where is it numerically or like chronologically is sugar on the um, actual nutrition label because sometimes it would be like oh at zero calories for a quarter of a teaspoon but like a quarter of a teaspoon fucking nothing.

13:25.85

christophknoll

No.

13:27.75

Paul

But then if you look at the nutrition label. It'll say like oh sugar is your second ingredient but because it's not technically over five calories per quarter tables when then I actually have to report it. So it's like this is the this is the problem we faced with these. Um you know sugars is you got you got to make sure that um, that. What you're buying doesn't have a shit ton of sugar and what I have now it's it's like a kingsford all-p purposepose. It's like the seventh or eighth ingredient into sugar. It's like a dash of it and you could tell that there's not much in it because it's like pure red like the seasonings like pure red. It's like mostly paprika it's like paprika and salt um and then I have another one. Which is rib rack. They make a lot of good sugar- freee um seasonings that are very basic with ingredients. Um, and this ones such aotle. So I mix it. Basically it's like a barbecue chipotle that I mix like 1 to 1 I just poured both tubes inside of a a little like teppera container and then I just like throw that some of that seasoning in a bag and and. Basically like mix it with the chicken and then just let us sit overnight and it's so good. Um, but yeah, definitely staying away from sauces is definitely key because sauces will add up calories real fast I mean even like even like a one which people would even realize has sugar in it and it's 2 tablespoons of fifteen calories but then you put like.

14:32.90

christophknoll

Oh yeah.

14:44.30

Paul

You put that on your chicken you're putting like 1015 twenty tablespoons on there and all of a sudden you just racked up tons of calories without even realizing it so it adds up it adds up. Um.

14:52.57

christophknoll

Yep, and it's more So the the people don't realize the sugar and I know you touched on that. But like that little bit of sugar adds up so much and it's across everything like when you go out to eat.

14:59.17

Paul

Um, that.

15:01.35

Paul

Then I.

15:05.70

christophknoll

And just just about anywhere like I was I was talking with my buddy who I worked out with yesterday because I got 5 guys. Um the burgers taste good for a reason there's sugar in the burgers like and the same with ah I mean I get the ah the shakes from there just because it's super calorie, dense too. But.

15:10.16

Paul

You know.

15:25.70

christophknoll

That little bit is just it adds up super quick. So oh yeah.

15:28.89

Paul

Oh so much sugar on their shakes I'm sure. Yeah, um, but yeah, so it just you gotta be careful this seasoning stuff but granted like I said I think that when it came to. Your plan with your coach I didn't I didn't I wouldn't think that seasonings would be too much too big of a deal. But I mean you know plan call for whatever it is um I got an update from my coach today which it was really quick. Usually he doesn't update that that fast usually really busy on the weekends but he has me doing now.

15:44.94

christophknoll

Um, yeah.

15:57.88

Paul

Four days lowcarb one day high carb and then now my cardio is 35 minutes every session rather than 30 minutes which doesn't sound like a lot more but it's almost adding a whole another cardio session a week because I was doing 5 of them for 30 minutes now I'm doing 5 for 35 which adds another 25 minutes of cardio each week

16:09.34

christophknoll

Yep.

16:17.60

Paul

Um, which is like I said almost a whole nother session. So got that added so that'll be fun. Um, well I Really don't mind because I just end up reading during my ah during my cardio and I just bang out books that way so where they don't mind. Yeah.

16:29.30

christophknoll

And you just doing like ah inclined walking are you hitting stair master or yeah.

16:34.10

Paul

Now incline walking is what the plan calls for right now. Um, which is ah I do so I started out at ° and two and a half miles an hour and then every session what I would do is I would slowly increase the speed and then ah so like basically what I would do is like my first session I did. Two and a half miles for 10 minutes Two point six miles for for 10 minutes and then two point seven miles for 10 minutes so and then the next cardio session to go two point six two point seven two point eight so I was slowly increasing my walking speed and then once I was up to three miles an hour for every cardio session then I started increasing the incline. But now I'm done done all of that. So now I'm doing ° at three miles an hour um every single session. Um, so you know it can be pretty taxing. Um, so I mean I do slightly use my hands just to make sure I'm staying balanced and in keeping up with the treadmill like yesterday my legs are so sore.

17:15.87

christophknoll

Yeah.

17:30.32

Paul

From like day the previous day so I had to really make sure that I was like kind of leaning on the machine a little bit to like just get through the fucking cardio session. Um, so that was interesting but with everything going on right now in the plan. It's um, it's it's wild like um I feel like I'm making almost daily changes.

17:33.34

christophknoll

Yeah.

17:45.65

christophknoll

I mean you were saying earlier in the week that you feel like you're locked in.

17:47.60

Paul

Um, at this point. Yeah, like it. It takes roughly two weeks for my body to respond pretty much anything including drugs even though like a drug half-life might be like technically a day. It really starts to kick in for me two weeks it's so weird and it's exactly two weeks as well. So. Um, two weeks from Tuesday so two weeks prior to Tuesday was when everything really started up for me. Um, between mass trend test all the new food. All that like I really start kicking in from two weeks from Tuesday Two weeks prior to last Tuesday and then on tuesday. And noticed it like I was just like da um I was like I'm making some progress out right now and then I'm like my abs are coming in but ah quite a bit more. Um, my vascularity is increasing like it just clicked and then like Wednesday the same thing happened and then I got a compliment from the front desk guy. Um, completely unsolicited and he's like your back is looking a lot more defined. He's like I could really see it happening. Um, and I think I'm getting ah not crazy but like a tiny bit grainy like it's almost like my skin is thinning is kind of what it looks like um so it's not like I'm getting super super defined. But. My skin almost has like more definition to it in a way. It's hard to explain so my skin's kind of thin and out. But really my problem right now is just lower belly and hip fat. Um, that's starting to show and it's just the baby fat really at this point. So once we lose that it will all kind of come together because my chest is losing all of its fat I'm getting chest veins again and.

19:18.43

Paul

Um, you know my traps always have veins my my likes are losing all their fat. So um, it's all getting dialed in. We just got to keep pushing for the lower belly bullshit that I have to deal with um so yeah, that's the plan right now. But.

19:28.78

christophknoll

Time to go get liposuction.

19:32.44

Paul

Yeah I got to go get Ah, what's that shit called the cryo freeze or whatever the hell like the um, there's this new thing. Um, body sculpting is what it's called body sculpting. It's like this new like way of losing fat where they freeze the fat cells um through this like.

19:42.14

christophknoll

Yeah.

19:51.20

Paul

Almost like big gun kind of thing look like a big massager. You know like 1 of those like big massage guns that you you plug in and use it looks like that but they'll like suction it to wherever you want to lose fat and it like injects like super super cold water or something I don't know how it works and then um freezes the fat cells and then like you're able to it basically makes them like not so stubborn.

19:55.15

christophknoll

Um, yeah.

20:08.96

christophknoll

And then you blowat up like a balloon and you roll away. Yup really wanka.

20:10.84

Paul

Then you're able to lose them easier. Yeah yeah, you're like um, you're like ah that blueberry girl and fucking Willy Wonka yeah yeah that's all they do and then it shrinks back down and you're skinnier than you were before? Um, but yeah, so it just makes it easier to lose and that's my biggest problem was like It's not necessarily my fat percentage because it was on the higher-ish side. Um I knew it wouldn't take long to get my abs back. They're mostly back now for the most part granted all I really have now is just that stubborn baby fat and that's what's keeping my lower 2 abs gone which is so fucking annoying. Um, because my top 4 are pretty are pretty dominant right now like you can see them pretty consistently. Um, but my lower 2 is just really not there which sucks? Um, but time is going to. You know that's all this ever is is just going to take time. Um, so just got to keep putting it in and. Keep working towards it and it'll happen I mean really like I said it really started kicking in this week so I mean who knows I'm going to look next week. You know what? I mean so it'll be interesting.

21:09.27

christophknoll

Yeah, and that's and that's kind of where my focus shifted to for this upcoming summer months because we we did make a pretty decent strides in terms of packing on a little bit of size not necessarily weight but size. When I was with the coach and a product of that was saying goodbye to the visible abs because you know increased fat levels and ah packing in as much you know caloric intake as we could so for mine.

21:31.47

Paul

Um.

21:43.37

christophknoll

My timetable is July so about a month and a half of just you know, dicing down without you know, giving up too much size just to look good for like a 1 like one summer month and then it's back to packing on.

21:55.20

Paul

Yeah I mean that's that's part of the hardest part of like you talk to anybody who's ever competed and that's the hardest part of rebound from a show is that you put your fat back on and. Um, chewi the guy I used to kind of train with we'll see what happens in the future because he got a new job and he might be working from 9 to 5 or something so we might end up training again. But um, he that was his problem because last year like all of last year he was lean because he was hitting different shows throughout the year um granted he had a few month break. Um, between I think it was it might have been November I forget and like his previous show in August so I think it was like two or three months break where he put on a little bit of size. But for the most part he stayed very lean all year round so what was funny was that's when he moved to Charlotte from Rockingham which is about an hour from here um so all I've ever at the time all I ever knew him as was lean, you know and I always felt like shit lifting with him because he's so lean all the time. But then when he was done with his last show and then rebounded from that rebound is a good thing guys. It's not like a relationship rebound. It's like basically when you're done a show.

22:48.25

christophknoll

No.

23:04.76

Paul

You want to rebound from it and ideally you want to put on as much muscle and as little as fat as possible in a short period of time because your body is going to swell back up and you're going to return to the muscle that you had before so the goal is to not put on fat really but to. To really get back that mind the the muscle memory that you had before because when you do prep you lose a little bit of muscle. It's going to happen which is what anabolics helps fight against is losing muscle but rebound your rebound could make or break your next show. Essentially especially if your shows are pretty close together and part of being a prep coach is knowing proper rebound protocols. So that's the context there. So yeah, so when he he went into because he was lean year-round. He never got cheat meals. He had to always stay on plan like badly any seasoning like he was dialed in for like almost a fucking whole year. So he basically told my coach because his coach is my coach. He's like look. every week I want to get whatever I want for one meal like just just go ape shit like food dessert. Ah alcohol, whatever it is like he's like I just want one meal a week where I can just do whatever I want and he packed on the pounds real fucking fast but now he's like he's buff and. Strong. You know so like now I know him as buff and strong or before he was lean and on the weakerish side I usually at the time you know great and he was still strong I was beating him in some of the lifts. But now it's like this dude's like he's like 1 I forget exactly what weight he is but he's also like 5 5 I think so like.

24:36.40

Paul

He's strong as shit because his his limbs are much shorter than mine. So it's much more difficult for me to lift the weight that he can lift because he's not doing as much rom as I am but anyways, um, but but granted when we are tall.

24:48.47

christophknoll

That's that's me with literally anybody else that I work out with.

24:55.54

Paul

We have a lot more weight and because of that like to you four pound four plate to four and a half places what you were used to for deadlifts that's a lot of weight you're pushing a lot of weight with that. Um, where if you talk to someone who's shorter and weighs a lot less. That's way more weight like pound for pound weight. That's a lot more weight to lift. So.

25:14.28

christophknoll

Um, yeah.

25:15.11

Paul

Something to keep in mind I mean the front desk guy at the gym I go to strong as shit because he's tall. He's like 6 3 six four something around your height and he might be like a little over two hundred I have no idea pounds but like because of his height and overall his build. He just can lift a shit ton like he's lifting for dead 4 plates for deadlift pretty easily granted I'm not. Um, I've never been super strong in deadlis grained I also do just ah lat focus entirely deadlift. So it fucking fries my nervous system with 3 plates. But um, yeah, know you got it. Don't don't discount your ah your your strength for sure we have there's pros and cons to being short and being tall. And 1 of them is generally.

25:54.45

christophknoll

Well, my favorite thing that I that I enjoy is that when I do my deadlifts not recently obviously because I haven't done them in a long long time. But back when I was deadlifting consistently I I live and die by conventional and I think Sumo's cheating and um.

26:04.66

Paul

Um, absolutely.

26:11.18

christophknoll

There was a dude who is deadlifting at ah at a you know area right next to me who was on the shorter side and Sumo deadlifting and then he watched me load up. You know the same amount of weight that he did and I had almost like a foot of height on him and did it conventional and that was.

26:16.31

Paul

Me.

26:27.59

christophknoll

That was kind of a ah he came over and talked to me about he was like man that was that was big. They were able to do that conventional and I was like I try and tell people never do sumo I mean the only the only exception is like a glute focused like but even then I I I stray away from ever. Recommending sumo deadlifts um, but yeah, just being able to do it conventional at six four and move that kind of weight is is pretty ratifying gratifying not ratifying.

26:48.70

Paul

Ah.

26:54.69

Paul

Yeah I mean yeah, the thing with sumo and conventional too is that you're not even like is not even like proportionately and any enormous difference between sumar and conventional when you're lifting like it's not like I can do suma then all of a sudden slap on 3 more plates on my deadlift you know.

27:10.47

christophknoll

Well yeah I know that.

27:14.90

Paul

I'm just saying like it's like I just don't understand why people do the sumo um because you're not like there's this one video that's going crazy from one of the like zoo culture gyms. Whatever and he like lifted like 7 or 8 plates and like locked out and the the furthest plate almost didn't even touch wasn't like was almost even touching the fucking ground. He's like easy and somebody's like dude you didn't even you bra even got it off the ground What are you talking about like he's like you you act like he like failed at the week before but then got it that week and he's just like o's like dude, do it conventional. You would never be able to get that fucking weight off the ground. Um, but anyways, that's that's my opinion. But.

27:37.89

christophknoll

Yeah.

27:49.43

christophknoll

Yep, a number peanut.

27:53.60

Paul

Um, yeah, and conventional is just the way to go and I just Sumo so dumb. There's no point of it. Um, but anyways, yeah, so with my response to everything I can tell you for fucking sure I could see why people get addicted to tread this shit is ridiculous. Um I know we kind of talked about it briefly. But.

27:57.37

christophknoll

Yeah.

28:11.62

christophknoll

Are you seeing any of the negative effects that we also talked about.

28:11.90

Paul

It is insane. Um, no, not really actually I think part of it is because I'm at at such a low dose at one hundred megs um allegedly so like it's mentally It's really not even there. Um, which I'm glad about I didn't think it would be um but I didn't. Was you know, kind of keeping an eye out to see if there's anything that kind of added to that and there really hasn't been um, any sort of like paranoia or anger added or anything like that. Um some irritability but that's mainly from the master on I think test kind of adds to it too. Um, any test is going to add to your your mental really instability. Um. And heighten your your overall um, emotional responses to things. Um, so trend really wasn't too bad um or isn't too bad and the the reason I think that people get addicted to it is because even at 100 megs like training feels so fucking good all the time. Um.

29:07.16

christophknoll

Is that just from like an energy standpoint or what's what's the difference. Yeah.

29:09.10

Paul

And it just feels good. Yeah, you have a lot more energy going throughout your workout. Um Grant and I also started taking Carter and again aens out for carterin for like a month because I didn't have the money for it but taking cardter and again and that helps with energy but um trend and just it just feels fucking good. It's just like. It just feels so good to lift and it's like the the endorphins and dopamine. Whatever the hell it is that kicks in just kicks in tenfold and um because because trend is so heavy on anabolic attachment. It. Ah it attaches to your anabolic your androgen receptors within your brain. Very very well and that's the reason why it feels good and that's the reason why it affects you very much mentally. Um, and it's just like it just feels so fucking good to Liftft um, again like I said I'm at 100 mes. It's really not that much I don't know if we'll increase it over time or if we'll just take it out completely. I have no idea. But overall it feels really good. Um, and I could see why people don't ever want to come off it because when you come off trend I talk to people about it but just like just as I was starting it and they've said that basically trend is kind of like. Like you get that feeling when you go to the gym. Yeah, you're like you're motivated like you want to go like that's what treit will do and it'll make you want to go to the gym then when you're offreed you just it just feels like you have to go like it's like a chore because you're so used to relying on that motivation from trend that going to the gym after that just feels like a chore.

30:40.41

Paul

Ah, but it's just normal. You're just back to normal essentially is what happens so I could see why people get addicted to trend. Um, master drawing is interesting because it's a hardening agent. So it's like when i. When I lift and I squeeze I could really feel my fucking muscles like tearing my skin like that's what Myon kind of does for me. Um, and like it like I was doing ragpos the other day which I realized doesn't really agree with my latpse too much deadlifts actually get a lot more progress from I've noticed. Um. And I like could have sworn I was trying to do 4 plates in acor and I just couldn't get it because my nervous system was just fucking fried and like I could have swon I was going to break my damn rib cage like just squeezing my lat so hard I'm like I got to stop because I'm going to fucking break a bone which can happen. You can you can break a rib by so by flexing your lats too hard and. That's what I felt like was going to happen my ribs hurt like the like the sides and back of my ribs was killing me after so you got to be careful. Um, but yeah, it's it's interesting. It's definitely interesting. Um, and the food is um, even though I'm still taking in decent amount of food for the most part. Um. I'm still hungry shit all the time now and I just want to eat and waking up the middle of the night to take a piss like my stomach starts growling so we're in prep we're in prep for sure. Definitely.

32:02.27

christophknoll

Now Would your wife agree with what you just said on the mental side of the hangs. Ah.

32:06.17

Paul

Um, yeah, probably um, like she knows that sometimes I get irritable and like anger can really take over and I've just told her like look if I ever like need to take a breath or something just give me a second which we talked about a couple weeks ago but like. Yeah I just really just need to take a second sometimes and like calm down. Um, you know we had a little argument last night and the anger was really fucking building up. Um, so that's 1 thing you got to be careful of with with this stuff is that it can build up and if you don't have good control over your anger um over your anger and your very um. A very short temper is not going to be very good. Um I know people who blow a fuse 3 seconds after a little bit of anger is introduced to their system. So like even considering like not that they would. They're not. They would never but like let's say if they were to take any sort of anabolic it would just make it so much worse. Um i'm.

32:59.40

christophknoll

Well, that's a joke or that meme of the people at the gym and you like bump into them by accident and they go. Ah.

33:04.61

Paul

There is 1 guy that does that at conventions you like bumps into the guys and like gets the reaction. Yeah yeah, the like invisible at yeah, so yeah, it can be a problem but I'm in a place where.

33:11.30

christophknoll

Intentionally lat spreading on his walk around.

33:21.00

Paul

When I was a kid I had really bad temper issues and I had to really work on it for years to get them better. Um, and because of that is really not too bad now I can keep it under control for the most part. Um, there are times where I want to fucking punch a hole in the wall and freak out and go lift or whatever because I'm so angry but i. Like just need to take a minute and I'll be all right? Um, like I did that last night before going to bed I just read for a few minutes and I just calmed down. Um because I was just so fucking worked up. Ah so it could be a problem but I think the trend itself is really not doing anything to me mentally that it could potentially do. Um I think it's beenly just a master on and test which is the majority of my cycle. So um, yes, that's where I'm at.

34:01.29

christophknoll

Yeah, and you have failed to give the listeners the last bit of an update that they are not able to see if they are just listening.

34:15.23

Paul

Oh yeah, if you guys are just listening. Um I buzzed my head um entirely and trim my beard down. It's not shaved my beard's not shaved but my head's um, bald now. Um, if you're watching my Youtube you'll see that. But. Ah, yeah, it just it was just my the top my hair was starting to thin. You could start seeing through through my scalp for my hair like it wasn't like I'd have not really like it wasn't consistently seen through it. It was kind of like clumps like it'd like you like my hair is curly. So like it'll curl with like a bunch of strands. So a bunch of Stras would curl and then next to another bunch of strains of curl. So then you'd see through to my scalp and she's getting worse and worse and my wife noticed it too. She's like yeah I've noticed your hair is thinning and my hair was getting long and it was just it was starting I mean it's still receding. It's always going to be receding. But. It was just at the point where I was like you know what I was like I'm just gonna go ahead and buzz it I don't want to deal with it anymore. It's the summer now essentially down here. So I'm just gonna buzz it and call it a day so I buzzed it. My wife helped me out with it and here we are now and um I don't mind being Bald. Um. Tested it last year to see how I'd look bald because I know i's going to end up being bald anyways, one day genetically so I tested it out to see if I had the head for it because you you have to have a like not weirdly shaped head to be bald and I think I'm a right bald I don't mind myself. Bald.

35:32.78

christophknoll

Um.

35:35.21

Paul

Um, there are some people with some weirdly shaped heads that look weird bald.

35:37.17

christophknoll

Yeah, and I know all the fellows give you trouble for it. But it is a good look So you'll be fine with it.

35:42.44

Paul

I appreciate that? Yeah, it's I I don't mind people teasing me about it I really don't care I find it funny like that Meme George made of Sponge Bob yeah so buddy of ours made a meme where it was sponge Bob and it was from the movie.

35:49.22

christophknoll

I was got I was about to say.

35:58.85

Paul

Where the King or the the Princess Whatever took the crown off the King and he was bald and the the fish down below his like eyes were burning from the from the brightness of the baldness and he's like my eyes so they put my face over the King's face. Um and like we'll move the crown from my head and it was like my eyes because I'm bald Now. So It was funny but. Yeah I Really don't I Really don't mind I mean I know it's not like like I Really like most people say I look better bald anyways from what I've seen and I think that like when you guys tease me about I know you guys aren't really actually being serious like like you guys might be like dude that looks terrible. Why would you ever do that? You guys are like.

36:30.25

christophknoll

Yeah I.

36:36.73

Paul

Mr. Clean over here, go to the gym at lifting like crazy like that's what would happen. You know it's not quite the same. Yep, that's all, um, but yeah, so we were talking about ingredients earlier.

36:42.94

christophknoll

Ah, yeah, no, just given some lighthearted fun.

36:52.12

Paul

Um I did want to talk about my current plan. That's why we kind of transitioned back to that. But the main focus of um, what we wanted to talk about today was nutrition label transparency. Um, because someone I know. I follow on Instagram and lists around here. Um, he posted about how us like especially in prep but you need to be sure that what you're getting from the store nutrition label-wise is actually accurate to what's being reported. So um, what he uses an example was um. Was pineapple frozen pineapple chunks and it was reported that on the nutrition label. Um I think it was let me let me look it up to be sure. Um and see if I could find the nutrition label the exact item so frozen pineapple from I think it was food lion. Um. So let's see here. So one cup was reported at ten grams of total carbs of frozen pineapple which is one hundred and forty grams um so but if you put in so this is one cup chunks. Let's see um that's two hundred and forty five so saying one cup is 140 grams. We'll say like point 6 cups or something like that is like okay, let's say half a cup. So according to. Nutritionx.com.

38:21.67

Paul

Um, it's in frozen pineapple instead of being um ten grams of carbs. It's actually twenty seven grams of carbs. Um, for just about the same weight actually a little bit less weight um than what's being reported. So.

38:38.36

Paul

Transparently it's not even close so like the full container. It's saying let me see if I could put in two point five cups okay so it's two point five cups it's how much is in the full bag and it's saying one hundred and fifty calories Twenty Five grams of total carbs is what's. In this pineapple and the only ingredient is pineapple chunks. That's the only ingredient but online what it's reporting is it's one hundred and thirty five grams of carbs five hundred twenty seven and a half calories versus one hundred and fifty calories for two and a half cups um, granted the weight is um, let me see so it's two eighty there's 60 so three forty grams this is say three hundred six hundred twelve grams of frozen pineapple. So even if we did like let's see what. Is saying so if we did like ah one point five cups because that's the that's three hundred and seventy grams it's still saying eighty grams of carbs versus the 25 that the label is reporting so which is fucking mind blowing to me that they can even like get away with this because. Like if this is true like let's say like they they might be calculating in oh like logistics you know you're going to lose them. You're going to lose a nutrition Whatever and it's been frozen. So for x amount of times you're going to loserition nutrition there. Um, you know, even if they calculate that in there's no no fucking way in hell.

40:01.81

Paul

It goes from eighty one grams to twenty five grams by the time you actually buy it and go to eat it. You know, um, it's it's ridiculous. That was just 1 example. So like even though your um like a nutrition label might say something doesn't necessarily mean that that's. Exactly what's in there and a lot of the time these online databases are like a good average of all these different kinds of like studies run and stuff and you got to consider too that when they say this this website saying frozen pineapple and then others are very similar as far as nutrition label goes. Ah nu nutrition amount. Um, we see a hundred grams for here. It's saying thirteen grams so like yeah so even then it's saying a hundred grams on this website is thirteen grams versus the bag was 340 at 25 so like if you multiply this by three and a half almost you're at what like like almost fifty grams of carbs give or take so you're like really stacking on the carbs without realizing it so these these websites you got to I mean you can take into account that they might be talking about like. Cutting pineapple and then freezing it versus like the all the process pineapple that's in that bag. But this is just an example because if this this in this situation if they're going to be like oh this is completely wrong like this is like even though this says.

41:32.42

Paul

You know Twenty Five grams for the bag and it's just 1 ingredient like what are you going to get when you have a million ingredients in there. You know like how far off is it going to be when you start adding in shit you know what? I mean as a problem we're facing.

41:40.64

christophknoll

Yeah, and there's also been you know plenty of examples of manufacturers lying or just straight up not doing what they're supposed to nutrition label was so the you know the the best rule of thumb that we advise on like a. This is like the most basic level if you don't even read nutrition. Labels is just keep it very simple foods like the ideal you do you want to be avoiding foods in general that have an enormous ingredient list because there's just too much opportunity for failure there. In terms of like what you're looking for in your caloric intake or your macro intake. Um, so just keeping it simple like I mean it's the old adage for Jim Bros but chicken and rice like just keeping it super consistent and super simple is just the easiest way of handling it.

42:17.49

Paul

You.

42:33.51

Paul

Yeah, yeah, definitely? um and the the argument that he was having when he posted it to Instagram was that this is why you shouldn't be basing it off of like the nutrition label itself. You should be properly weighing out your food and keeping your food as simple as possible. Um I mean. Like a lot of the time when you're getting like um so it's saying actually on average from different links. It's saying nutriition nutrition labels on average can be up to 20% inaccurate according to Fda guidelines so like serving a greek yogurt label to contain one hundred calories could weigh in at 80 to one hundred calories instead so this is why you need to like a lot depending on your coach. They might like if you have a coach if you have a nutritionist or something they might base it off the nutrition label um or they might base it off of like actually reported amounts according to different. You know, reputable sources. Um. So that's why consistency is like ideal because like it it wasn't necessarily. He wasn't necessarily arguing that like you shouldn't have food line pineapple. That's not what he was saying he was saying that what you should be doing is you should be consistent with it and making sure that if you are having something that could be. You know in this case, frozen pineapple make sure that you just keep having the same thing and basing it off of that food. You know so like don't be like oh I'm going to have the food line brand and then I'm going to buy the Walmart brand and I'm going to buy fresh pineapple and then go back and forth. It's like you're you're not going to be that consistent because each one is a little bit different. So.

44:05.82

Paul

Consistency is key and like that's kind of where that kind of stems from um and like that's also why we mentioned like the the complexity of foods is going to play a big role and that's why the seasonings I bought are very very simple seasonings for the most part like the Chipotle. But seasoning a both think the main ingredients paprika and then it's like chipotle pepper flakes like or like whatever it's like ground Chipotle Peppers um the other one is like salt and then I think a little bit of paprika and then something else in the other seasoning. It's like for the most part they're very simple but then you can get like. These like seasoning packs are like you know there's different seasonings that have like 3000000 fucking ingredients in them and it's like what the hell am I even eating and it adds up so fast. Um, so like that's why.

44:49.26

christophknoll

Yep, honestly, honestly the recommendation I give in terms of seasoning and I know it sucks but just make your own seasoning because a lot of what you're paying for. When you buy like these blended together seasonings is just the work. You don't want to do like if I have a little printout sheet that I keep in my kitchen and you know to get like a chilly seasoning. It's not as complex as people think and they'll go for like the the.

45:04.54

Paul

Yeah, yeah.

45:20.26

christophknoll

Efficiency of just going and buying it as the pre blended seasoning but to just do it yourself takes like 5 minutes and a measuring cup like that's all it takes so I recommend you know just making your own. Yeah.

45:27.48

Paul

Yeah, and something Yeah, something considered too in that aspect too is that you're going to get a lot of time. The better bang for your buck If you do make your own seasoning because like.

45:41.46

christophknoll

Yep, you can buy it in bulk. Yeah.

45:43.29

Paul

Yeah, you can buy a book and on top of that these companies they're using the same ingredients that you are and then they charge a premium for blending it and labeling it putting in it in its own bottle. So it's like yeah so it's like you're you're paying for these this company to essentially blend a seasoning that you could really just make at home and like most of these seasonings.

45:51.71

christophknoll

It's the name. Yeah.

46:00.50

Paul

You can buy the same ingredients in the same fucking aisle as these seasonings and granted you're not going to know the exact blend that they're using proportionately but like you can get pretty close. Um, so I mean that's why before I was doing plain. Um I was doing plain chicken and then putting on Kinder's barbecue blend because it was like. Salt was like the main ingredient and then it was like a couple other like like paprika paprika is most of the seasonings that I e I love paprika. It just makes it. It gives it that barbecue flavor to me. Um, and then a couple other things. It really wasn't that complex I mean I just bought um pride foods cream of rice coconut cream pie and. Like the ingredient list is organic granulated white rice organic cane sugar. So there is some. There's added sugars in it. But that's on purpose because like I'm buying on purpose because it's um, it's fast digesting cars from my workout natural flavor pink pink himalayan sea salt and the monk fruit extract.

46:53.88

christophknoll

Yep.

46:58.75

Paul

most of the most of the sweetener I would argue is probably coming from the monk fruit. Um, the sugar isn't adding too much probably just like more of like a um consistency kind of thing. Um, so I mean even though this is like flavored in a good way. It's still not a shit that of ingredients. Granted it says natural flavor. But that's probably just like. Maybe even just regular ass coconut like it's natural flavoring. It's not artificial. You know what? I mean so um, like you can buy There's so many foods. There's just so many damn ingredients in them and like that's also part of the problem with like um, like ah like I don't know ah like honey buns or something. It's. Have so many ingredients in them. There's so much going on at once? Um, not to mention everything that's in there. That's bad. You know what? I mean so you got to you got to be careful with what you're buying and you got to understand what's even truly in there. Um, and then also understand it proportionally too. So like. For instance, my plan calls for fifty six grams of um cream of rice or grits and in this case, 1 scoop is 47.3 grams and pride foods focuses on specific but which is this brand that actually focus a lot on bodybuilders that's kind of what it's built for um so they're very specific with the scoop. It's 47.3 grams and so if I do one scoop that equates to just about the same carbon take that I was taking with grits so like just because like er like grits and cream of rice. So just because it's a different form of cream of rice doesn't mean I need to do 56 for this cream of rice as well as long as it's the same rough caloric intake based off the nutrition label that they give.

48:31.51

Paul

In this case, it's pretty simple and they're known for focusing on health conscious people then I'm going to kind of trust a little bit and um, go based off this and just do one scoop versus 56 crams because if I do more then I'm going to end up having more carbs. So. It's it's it's this weird world. We live in especially in America here if you're in the Uk which I know we have a lot of Uk listeners. Um, we're talking in terms of our laws and our you know f regulations and all of that over there in Europe you guys have a lot more regulations. Um than we do and I know that.

48:58.63

christophknoll

Yeah.

49:08.68

Paul

You know if you guys come over here the the taste and food is completely different. Everything's completely different because we have so manyp fucking like bullshit ingredients and shit that like doesn't regulate where in the Uk. Um I don't I don't know exactly who it is that governs that over there if it's like a Uk like if it's a um eu entire organization. Or if it's a u k specific or whatever but I know that's a lot more shit that's banned over there like high fructose cornsy if you can't get I'm pretty sure in europethey don't allow it.

49:35.87

christophknoll

Well I was I was about to say and you know high fructose cornr is in this. But when we were talking about like foods that are complex for absolutely no reason. Um I've mean I know why I was thinking of ah you ever see ah Zombie land the movie.

49:50.71

Paul

Yes, of course. Yeah.

49:53.58

christophknoll

Where he's just chasing the twinkie the whole time and ah the and you know Twinkies have been overtime. You know called the the apocalypse food because they never go bad. Um, and so then I've I've just pulled up the ah the ingredients list on a twinkie.

50:08.91

Paul

You look that up.

50:10.82

christophknoll

And it's it's a paragraph man. There's there's so much and then the very last 3 or 4 is like wheat egg milk milk and soy and that's the last one everything above it and for anyone who doesn't know how to read an ingredient list. Whatever you read first on the ingredient list is what's most prevalent in there. So it's kind of like.

50:19.89

Paul

Um, next.

50:30.54

christophknoll

Whatever you read first is the most in there and and as it goes down. It gets less and less and less and yeah proportionately exactly exactly.

50:33.98

Paul

Yeah, proportionately. Yeah, so there's more sugar in tweakies than there is water. There's more water than a bried flour so on on and so forth. So even though sugar might be like 5% of it. But it's the most proportionately than the rest of it. You know what? I mean.

50:47.50

christophknoll

Yeah, but just looking at this ingredient list. It is. It's an enormous package of just stuff blended together and that like the the whole point that it stays good forever like that. There's a reason why you shouldn't eat foods that stay good forever. Food is not supposed to last forever I mean I know there's like a 20 year shelf life. It's not forever, but it's still a very very long time. Yeah.

51:09.70

Paul

Yeah, um.

51:15.68

Paul

Yeah that's not supposed to happen. It's all the preservatives in there that make it last so long. Um, that's what I'm talking about like that's what I was mentioning like the honey buns earlier like the host is shit and what Nott like or like little Debbie like it lat. They they have so many ingredients in them. And that's part of the reason why it's so unhealthy is because you're you're like digesting so many different things all at once. Um, it's just it's too much on your system. We're not supposed to eat that way. Um, but like the the other thing to not buy into too I think is bullshit. I mean I don't know how the Uk is or any other country for that matter. Um, organic organic is such a fucking marketing term. It doesn't mean shit like organic nowadays really does not mean anything when it first became a thing it did mean something it meant there was like no pesticides and.

51:55.50

christophknoll

The.

52:05.59

Paul

Was naturally grown and there's not like all these really added shit to it but like something being organic is really not worth the extra money because it's so incredibly easy to get organic foods. It's like it's like um, like passing a blood test. It's like you can prep for a blood test and then all of a sudden after your blood test. Start smoking weed or whatever it is after like you know, like like a drug test For instance like you can pass the test for organic because like they come to your farm and check to see if it's organic to allow you to put organic on your labeling and then when they're gone. You can go right back to what you were doing before you know it's It's bullshit. Um, it doesn't really mean much.

52:39.74

christophknoll

Yep yep.

52:44.26

Paul

Um, I mean depending on the source. It can. But it's so incredibly easy to get or to make it organic and really organic. It's just a marketing term just because something's organic doesn't mean it's good for you. You know? So um, that's another term to keep an eye out for and like there's this whole hype I remember back in like the early two thousand s where. Everybody was trying to get everything that was organic and it's like dude that just it just doesn't work that way. It's like just because you're buying organic fucking Mariano Cherries or whatever doesn't mean that you should be eating them. They're full of sugar like it's like um so you gotta be you gotta be careful of that too. I mean I don't know how other countries work necessarily. But here it's it's a problem.

53:14.40

christophknoll

Yeah.

53:23.34

Paul

Um, and nutrition labels are just so fucking whack. Um I mean they're easy to read but like um.

53:29.35

christophknoll

Reading reading. It's 1 thing believing it and like actually staying true to it is another thing because like like what I mentioned earlier the the different like lawsuits of companies that either advertised incorrectly or printed incorrectly is is a huge hit thing. So like. I'm looking at in 2013 um, you know the the naked um brand where it's that they do all these like different fruit drinks and whatnot. Um, but they they so here it says that ah they were.

53:58.17

Paul

Um, oh yeah, yeah, yep.

54:04.48

christophknoll

I mean I haven't seen one of these in a while or I mean I've never actually bought one but they were printing all natural ah all natural fruit 100% fruit non-gmo and in reality they weren't even using real fruit they were using you know, like genetically altered things. Um, and that.

54:20.17

Paul

Her.

54:23.56

christophknoll

They weren't at all printing what they were or they weren't producing what they were printing so that's why like reading a nutrition label or reading just like a label in general is 1 thing but then having it actually be true as a whole other thing and obviously not everyone has access to a lab like. For example i.

54:26.75

Paul

Are.

54:41.52

christophknoll

Do like hypothetically if I wanted to get a food tested I have access to a lab like that in this area. Um, but other people like if you live like New Hampshire in the woods something like that you don't necessarily have access to a.

54:55.18

Paul

Um, death.

54:57.44

christophknoll

Lab You can just go and send some food to.

55:00.21

Paul

Yeah, it doesn't that's incredibly expensive to see what's actually truly in something um and looking back so to to add to what I was seeing a minute ago about the nutrition label so like looking at and uknutrition labels on the front supposedly on the front of. Front packed nutrition labels are used so on the front of and of items they have to give you certain information so like and they're color coded too in the us they're not the only thing that's really provided on the front is like the calorie content for 1 serving. And on top of that is like sometimes maybe sugar if that's like a marketing thing but here it says you have to label these fat saturates sugars and salts and then the actual energy which is the the calorie content and the gigajoules that the actual um calories will equate to. And if it's green that means it's low if it's Amber which is like an orangey yellow it means it's medium and if it's red it means it's high so like. For instance, this is a burger. It's medium and fat medium and salt. But it's high in saturate. So it's red so it's like it's clearly you can see clearly like what's.

56:03.84

christophknoll

Yeah.

56:10.27

Paul

Bad about it. What's good about it and this is from and nhs.uk which might be like the governing body for for health. Um, so like that's also different in the Uk too. Um and we see british nutrition foundation looking at labels. Yeah, their their nutrition labels are very different in the way ours works um because it'll be like it'll say fat and then it'll say of which saturates and then it'll go by grams and it's like incredibly incredibly accurate like it's like point three grams of the fats is saturates. So overall, it's one point five grams of fats in this food I don't know what this food is um, but of that point of that one point five Grams point three of them is saturates for a hundred grams but then each slice which is probably bread that's probably bread. Um. Each slice which is forty four grams it's saying it's point seven grams of fat and point one grams of Saturates. There's no way in hell we'd ever be that accurate because.

57:06.77

christophknoll

And that's another thing like when it gets to that small proportionately. They're just not even printing it at that point 1

57:13.41

Paul

Yeah, so like that's another problem with our nutrition labels is that they can technically round shit if it like like okay so for instance like the seasonings. That's why I'll saying you got to be careful because if us of a portion size is technically under five calories they don't actually have to put that it's five calories have to put they can put zero calories because it's technically under 5 so they can round down a zero. But if it's 5 or higher they have to label 5 10 or whatever if it's a good company. They'll actually label the exact calorie content just like um like pride foods I think it's. It's 160 but like their scoop is 47.3. So I think they're doing that so that they can keep an easy 1 sixty? Um, but like with the um with the portion size they can mark to portion size. In a way so that it doesn't look like you're taking anything in like the I can't believe it's not butter butter spray shit it says like one spray is like zero calories but who the fuck is putting one spray on their food. You can't even taste it like they say oh it's one spray is is a portion.

58:13.75

christophknoll

Exactly.

58:20.65

Paul

But like that probably keeps it under five calories if you're doing 1520 sprays you're probably adding a bunch of calories to whatever you're eating um and that's how the seasonings work. That's why you got to really read the nutrition label and what ingredients are in there because quarter teaspoon is fucking nothing. That's so little amount of seasoning.

58:27.61

christophknoll

Yep.

58:37.89

Paul

You're not going to put that much seasoning on whatever you're eating. There's you're going to put a lot more to actually taste it so to say oh it's quarter quarter teaspoon is zero calories but our second ingredient is sugar. It's like this is bullshit. You know I mean and I've seen ones where it's a quarter teaspoon and it's five calories I'm like damn. Like you you put some you put that food that seasoning on something you're really racking up the fucking calories dude like it's insane. Um.

59:03.53

christophknoll

That's why you actually have a better understanding of food if you buy a single serving ah like item like. For example, if you if you're comparing and I don't have them in front of me. But like if you're comparing like a box of Mac and cheese versus a ready to go single. Serve mac and cheese that single serve one is going to have the more accurate label because that you know you're eating that amount right? there whereas with the box they can report that smaller amount and that's where like you know.

59:26.88

Paul

Um, yeah.

59:36.38

christophknoll

When when the Fda started really pushing for the the new the words nutrition label um in the you know 90 s early 2000 um people figured out how to skirt the law. That's just how it is and they you see you see it in a lot of these you know.

59:48.70

Paul

I.

59:55.66

christophknoll

Candies sugar things. You just that's why you have to be so so careful like I make it a point not to eat anything that I think has added sugars whether it's printed or not if I look at it and I think that it's going to have added sugars I just stay away from it. Um.

01:00:11.20

Paul

Yeah, yeah.

01:00:14.72

christophknoll

So like an example was like a friend of mine at work. So we're teaching and you know during 1 of our prep times offered me a jolly rancher and I said no and they were like what do you mean? I was like it has added sugars and she was like oh well, it says only has you know three grams right here and I was like yeah I get that. But. Either It's going to start with three grams and then build up to something more or that's not being properly um printed so I'm just not going to do it because there's there's no real benefit for me.

01:00:46.96

Paul

Yeah, you got to be you got to be careful and um, it's just it sucks that like I've also said a lot of the time to like you said with the with the this is actually I'm looking at this label counter labels are often wildly inaccurate and they're looking at a single serving like macach cheese thing or something. Um. And it's like what sucks is that they really don't push for shit like this like the Fda is such a joke. So for those that aren't in the us the Fda is a food and drug administration. It's the governing body behind how food is you know, marketed for nutrition and. Like they are the ones who run the studies on what's proper nutrition for the average person. They're the ones who came up with two thousand calories for women Twenty five hundred calories for men um stuff like that right? So but what's what's ridiculous is that the Fda like really really really cherry picks the shit that they want to focus on. And I think it also kind of comes from like funding and lobbyists and stuff like that because yeah, exactly it's a political it's basically a political organization um because it's like for instance like dma which we've talked about is an ingredient within what.

01:01:42.92

christophknoll

Politics and stuff like that.

01:01:57.87

Paul

Older pre-workouts you could still get it today but it was pretty prevalent in a lot of like newropic pre-workouts which ne troic is focus um dma a somebody died from because they took too much right? They took too much. They had a heart issue that a heart attack or something I don't know the exact story. Um, but they died from it. I'm pretty sure it was 1 death that made the fda blacklist it and you can no longer produce it as an ingredient for pure workouts. Dude you're going to get upset over 1 guy who took way too much with a preexisting heart condition. But you're not going to ban like cigarettes who kill people every day like it just it makes no sense. Like really though like the Fda really doesn't truly care about health otherwise they would attack it very differently and we would have very different ingredients in our foods and that's why you go to any country outside the us um, actually I think high fructose corn syrup is elsewhere. But if you go to any country outside the us.

01:02:42.69

christophknoll

Yep.

01:02:53.70

Paul

Like they almost always use cane sugar for their sugar and like ah most countries don't use high fructose corn syrup because it's so bad for you and there's just actual health conscious organizations that truly want people to be healthy and in the us it's just not the reality. Um, it's just it's just not it's not good um but the Fda allows that 20% difference. So it's not like like you can't they're not holding people accountable for not being inact for not being accurate. They're saying you can be 20% inaccurate. So of course it could be lower 20% than higher. Like people buy their food and they can market it as low calorie. Whatever.

01:03:30.42

christophknoll

And for anyone who thinks just hearing us say 20% is a small value. 20% is a huge value when you start you know going with upper end or not upper end but ah foods that have higher already higher printed values of things. So like for example. a can of coke a can of coke I want to say it's like a hundred something grams of of sugar that they print in a can of coke what does it say? Ah I know it's up. Yeah but but I know it's absurdly oh well. Okay, not as high as I thought but still um.

01:03:58.74

Paul

Um, this is us coke.

01:04:07.42

christophknoll

Thirty Nine grams of sugar and of which is a ton and we're talking about a little you know twelve ounce can or yeah, what is yeah twelve ounce so twenty that 20% ratio on that. So if we say 39 times

01:04:09.47

Paul

That's a lot. Yeah yeah is 12 answerces. Yep.

01:04:25.50

christophknoll

You have a potential for almost. it's it's eight grams rounded up of potential variance that you have on that and that and that's on a little can. That's a little can now if you take and I know because I'm especially from the gaming community.

01:04:33.55

Paul

Um, yeah.

01:04:44.37

christophknoll

Let's take that two-liter bottle.

01:04:45.71

Paul

And gosh.

01:04:48.50

christophknoll

Where is a here we go. Okay, well it's per serving size. So it's gonna be. They're gonna print the exact same thing. But if we can get the total amount on there. Let's see so okay, so here's here's the flavored one which is cherry which I know a lot of people drink.

01:04:58.55

Paul

This is.

01:05:07.39

christophknoll

You know, flavored stuff as well. So we got forty two grams and then six servings per ah, two liter there's oh my god I hate this number and then times the point to you have a potential for 50 grams of sugar that's unaccounted for in a two liter absurd yeah

01:05:21.28

Paul

Yeah, which people blow through 2 li pretty quick when I was a kid in between high like when I was a kid in high school and I was drinking a lot of coke I blow through two liter in a few days because I loved it. Yeah.

01:05:27.35

christophknoll

Yeah.

01:05:30.75

christophknoll

Yeah, absolutely we could do that in a day I remember doing it in a day and we're looking at and you know 20% someone you know a listener could be like oh 20% that's nothing. There's still you know, almost three quarters left but then it's like well.

01:05:36.40

Paul

Yeah, you can blow it through pretty quick.

01:05:50.74

christophknoll

You know that fifty grams that you just missed out on or not missed out but potentially intaked without even realizing it that adds up super quick and you know that's just on the sugar side of things like Paul was talking about the carbs earlier especially when you're in you know.

01:06:02.16

Paul

Um, okay.

01:06:08.59

christophknoll

Like Paul was talking about in a prep when everything has to be dialed in. You're not dialed in if you're if you're getting that level of variance for it.

01:06:16.56

Paul

Yeah, yeah, that's why you you ideally want to stick to single ingredient foods as much as you can um and weigh it out properly like that's why I like my my coach mostly does like grams. But sometimes you'll say like four and a half cups of rice or one a half ounces but like ideally especially if you're weighing your food. You want to go as minute new of a weight measurement as you can to be as consistent as possible. That's why you go by like ideally grams um grams is way less weight than an ounce and ounce is a lot more weight than grams are um, you know it's a thousandms grams per kilo and one kilo is £2.2 roughly. So we're talking like a big discrepancy here. So like my scale can do grams but also does it goes by point one ounce increments so I can do point four point five point six but if I do grams. It's a lot more accurate so like a lot of the time I try to do grams and then like another thing to consider too is like cups versus weighing something out so like my egg whites in the morning which I had before recording today is technically one and a half cups of egg whites but one and a half cups measures out to three hundred milliliters um almost to the dot. So I do three hundred milliliters versus a cup and a half because like even measuring cups aren't aren't going to be 100% accurate and you're got to calculate them in meniscus and shit and it's like dude this is ridiculous. Um, so like that's why you got to weigh it ideally and like.

01:07:45.54

Paul

But my my weight scale is a fucking champ I use it so much and it is so beat the shit. Um.

01:07:51.46

christophknoll

I think I think ah maybe like a when we went down for the wedding or something where we're talking in person you what you were like I'm surprised it still is alive I use it so much.

01:08:00.10

Paul

Yeah, it's so scratched up like it's ah it's got a metal top to it and the metal is like losing its color like it's crazy. It's I've used it so much. Um I'm so part particular on my food scale because I use it ten fifteen times a day. So I got to make sure it's a good food scale and it's backlit numbers. That's so huge and then also my other problem is I got to make sure that the actual surface area of the scale is big because you can get a small scale by accident and now it's a bitched away everything because it's all hanging off the fucking scale and whatnot so like that's a pain but um.

01:08:32.80

christophknoll

Yep.

01:08:35.89

Paul

Yeah, you got to be careful ah of of inaccurate scales and like even fucking weight scales I don't know if you've ever experienced this um weight scales almost like lose their accuracy overtime like like for instance, my weight scale right now every single time I weigh myself it's saying 2 2.7 I'm like there's no fucking way. I'm the same weight today as I am yesterday in the exact thing. It's what.

01:08:56.96

christophknoll

What? Ah, what kind of scale is it is it A is it one that just purely measures based off of you standing on like a pad or is it one that like I have an electronic one that shoots signals through me and measures me based on that instead of.

01:09:13.75

Paul

Well yeah, so that I have 2 so I have one that has the metal bits to it where it like measures your body composition. How accurate it is I I doubt it's even remotely accurate, but there's that one but both of them. Yeah in both of them. It's a glass and there's they're on.

01:09:14.87

christophknoll

The true weight style one.

01:09:21.63

christophknoll

Yeah, yeah, I'm saying in turn in terms of the weight. Yeah.

01:09:33.67

Paul

You know you put them put it on a flat surface and you stand on it. It's a digital scale. Um I probably should get an analog scale. That's probably a better idea. Um, but I bought so I had that one because it measured your body composition is really not that accurate. But I just got it just to try it and then that only measures in. Point £2 increments. So it's only like one ninety Nine 1 ninety 9.2 one in 9 nine point Four I bought the one I have now because that scaleups saying the same thing over and over again, no matter what I did I could take I could take off I could put on whole close my phone and my headphones and it was say the same scale as I was if I was but naked. Like it's it the same way I'm like what the fuck there's no way. There's no way and then my scale is doing that now I fucking put it one way on my floor says to 2.7 I put it the other way to to a one point nine I'm like what the fuck is going on I'm like why does this like it's not like my so my floor is uneven or anything. It's.

01:10:16.30

christophknoll

Um, yeah.

01:10:31.46

Paul

Fucking. We have um and I don't know if it's even real wood. It's like a wood paneled floor. Um I'm not even sure if it's real real wood. It might be fucking laminate sos I know it's flat but like if I put it horizontal to the wood lamb in it. It says to 2 point 7 but if I put it vertical. It says 2 1.9 I'm like what the fuck is going on and this one this one I got because it records in point £1 increments so I'm like which one is true like I don't fucking understand um, so maybe I should just get an analog one or something that doesn't require battery or some shit. Maybe the batteries make it less accurate I don't know. But.

01:10:53.43

christophknoll

Yeah.

01:11:03.71

christophknoll

Yeah, yeah.

01:11:06.68

Paul

Um, yeah, that's also bitch too like you got to keep an eye out for different different like food scales and stuff. Um because some of them are more accurate than others. Ah, and that's why like ideally you want to get as accurate as possible with your food scale. That's why like um, anybody who knows.

01:11:23.40

Paul

Anything about illegal substances knows that anybody who sells weed or sells drugs or anything like that they use on what are those? um like super super accurate. Ah like point zero zero one gram scales so that they make sure that they're selling exactly the weight that they need to be selling at.

01:11:35.64

christophknoll

Yep.

01:11:39.10

Paul

Like those are extremely expensive. So the more accurate you get the more expensive expensive. It's going to be. It's like a triple Triple Beam Balance scale or extremely expensive because they're very accurate. You know so.

01:11:50.33

christophknoll

I'll say though from the non so the bodybuilding side. Obviously you need to be locked in and dialed in with every single thing but from a lifestyle perspective I'd say that just getting you know your Walmart brand scale is doing enough work in the sense of what you need it to be because.

01:12:07.64

Paul

Yes.

01:12:07.74

christophknoll

You know, not everybody is trying to get stage ready and trying to dial in so because I know that you know some some of our listeners aren't in the bodybuilding world which is totally fine and even you know you can get like I think Walmart sells like a $7 one that works just fine. You just have to change the batteries like once a year and ah.

01:12:13.96

Paul

Yeah, yeah.

01:12:27.33

christophknoll

That'll get the job done because you're really just looking for your overall. So like if you're taking in like seven ounces of chicken. It'll get you roughly seven ounces of chicken. So I think that as long it did depending on what your goal is your.

01:12:37.26

Paul

A.

01:12:44.49

christophknoll

Able to get away with certain things like Paul obviously needs the the one that's going to give him the exactly what he needs whereas you know myself even now I don't necessarily need the super dialed in one because I'm not like I'm still obviously progressing and.

01:12:52.65

Paul

Yep.

01:13:02.53

christophknoll

You know a heightened sense in the gym but I'm not doing it to get stage ready with a coach. So I don't need to be as locked in as Paul is.

01:13:12.27

Paul

I think if you're just going to be doing lifestyle stuff I think the biggest thing is just at least measuring it will be a big step um, measuring it and keeping the same measurements for everything you take in because like for instance like cereal I think it's like 1 cup is 1 serving so like at least measure the cup. You know what? I mean. Like don't just go eyeballing in a bowl. Um, and then if you get a food scale I think my biggest recommendation is have a big surface area so that you can put different like um, you know pors than whatever on there and then also just ideally have the numbers backlit because I've bought a skill before that the numbers aren't backlit and is such a bitch to see them.

01:13:30.44

christophknoll

Um, so.

01:13:46.31

Paul

So just get backlit digital scale. Oh I hate that? yeah that happens that's that's what happens every day when I get I have my steak in my potatoes every day and I have to put a big plate on there and like I have to like.

01:13:46.67

christophknoll

Nothing's worse. Nothing's worse than the big plate and you're like trying to peer into the little like a slit of trying to see what you've have weighed. Yeah.

01:14:03.80

Paul

Put it just right? So I can see the numbers but then also like add food and make sure that it's like accurate. You know so um and then another thing to consider too which we haven't even touched on yet is micronutrients too. Um, obviously like supplementation is going to kind of make up for this a bit but you shouldn't ideally you don't want to take as you don't want to take.

01:14:05.38

christophknoll

Yeah.

01:14:13.39

christophknoll

O.

01:14:22.17

Paul

Supplements You could avoid it and micronutrients and understanding what micronutrients are in what foods is going to play a role as well. Um, so something you'd consider too is like the difference between ah, rusted potatoes and sweet potatoes almost entirely is because of the micronutrients I've asked my coach that I'm like hey. Ah, hate Sweet potatoes. Why is it that we're taking sweet potatoes instead of like you know, russet potatoes or whatever and he just said. It's just the micronutrients. He's like it's just a lot more micronutrient Dense. You're getting a lot more vitamins out of it. You're getting you know, better minerals as Well. So That's the reason why we're having sweet potato instead. So That's something to consider too is that like. The different versions of different foods will have different micronutrients in them. Um and vegetables play a big role into that. That's why you got to have your vegetables and if you're ever interested in bodybuilding really at all I think. 1 of my recommendations. You should check out is um I think his muscle and fitness Magazine does videos where they follow a bodybuilder for a day and what they eat. It's like ah food for the day I Forget what it's called, but almost all of them have like no vegetables every day like it's It's so weird. Um, they have 0 vegetables. Um some of them do some of them don't I mean most of them don't a couple of them do but like most of them never have vegetables and like that's a big thing you really need to be having as vegetables some sort of Green. Um I'm even dialed into the point where like I can only have certain greens like I asked my coach I was like hey can I peas and he said no.

01:15:54.50

Paul

I was like wellsh shit all right I think it's because the calorie content on it's just really high in protein and I don't need that extra protein. But um, it's like certain greens will do a lot more for you than other greens will too so somebody keeping keeping mind is micronutrients which is vitamins and minerals.

01:16:12.23

christophknoll

Yeah, and like Paul saying too. You can also get achieve that through supplements like I mean obviously Paul and I are in a you know different world than just the regular. But um, you can supplement with a lot of like I think I take.

01:16:27.99

christophknoll

6 different supplements every day something like that just to you know, make sure my micros are locked in for the day because that also plays a huge huge role in recovery and I know we've talked about it in 1 of our previous episodes where we talked about macros and micros and specifically what they do for you. But. It certainly is something to keep an eye out for um, something that I found when I was looking through the ah the research articles too was um when going out to eat to and because you can get like nutrition labels for restaurant foods like that's something that's. You're able to go online and look up like if you want to let's say like I don't know uno's or something then you get like a brick pizza from unos you're able to get the nutrition label for that and they were saying this this is from the Fda too and it's and this is absolutely wild. But and I quote. Some individual restaurant items contained up to 200% of the stated values absurd. So obviously you know the coke thing is the numbers. We used earlier and.

01:17:30.27

Paul

Bassard saying.

01:17:38.70

christophknoll

I'm just going to use it for the sake of understanding just how wild that is. But if we ran off of a off of that thirty Nine gram sugar thing and then I mean 200% it like that I don't even want to do the math but that's a ridiculous amount of non. Include like what's not stated in the what's being reported and granted I don't know many people outside of myself that actually look up what they're eating when they're at a restaurant so this is you know a pretty small percentage of people anyways, that care about this but there is an. Absolutely absurd amount of food or not food calories and macros that aren't being reported when you go to a restaurant. Um, and then it even says here that free side dishes. Increased provided energy to an average of 254 or two hundred and forty five percent of stated values for the entrees they accompanied. So if you get like you know can I do want the the complimentary soup on the side that's going to jacket up to so. It is just wild to think about that.

01:18:46.94

Paul

There's so I had to look this up. There's a video where this guy went around. Um I freak I don't think it was the us I think goes somewhere else and he said there's sonic which is a fast food chain here in the Us. Um, they're known for like american food basically and they're known for like pulling up to like this like panel thing that you sit in your car. You press this button you order and then they bring it out to you? Yeah, they used to be on roller blades. So I had to look it up to see it exactly and he said what do you think? the calorie content is in this peanut butter fudge large shake.

01:19:07.31

christophknoll

The roller blades.

01:19:20.23

Paul

from from sonic to it's a peanut butter fudge. So we all know Peter Peanut butter is pretty calorie. Dense is a lot of fat. We already know that fudge is pretty calorie den from sugar and there's a large shake and he said what do you think? the calorie content is in this and people were actually guessing pretty high. There were like a thousand calories 120800 whatever

01:19:22.35

christophknoll

I'm already worried.

01:19:39.88

Paul

Um, on supposedly based off of their nutrition label Pdf which you can get from the internet for free in the peanut butter fudge large size for their shake. It's yes, this is what's reported by sonic themselves.

01:19:48.83

christophknoll

This So this is what's reported by them or not reported. Okay.

01:19:56.71

Paul

One Thousand nine hundred and forty calories in that 1 large shake um a thousand of that which is a little more than half a thousand fifty calories of that is from fat just the fat is like the peanut butter mainly so it's like you're like it's insane because you don't realize how much you're putting in your body and like.

01:19:58.00

christophknoll

Wild.

01:20:15.67

Paul

That's why whenever I go get like a refeed or something like that. My coach is just like always like stay away from fried foods because it's the food and then they fri it in oil. So there's tons of oils all within the food and that's what makes it so bad for you is the is the oils.

01:20:26.48

christophknoll

Yep, the grease.

01:20:33.63

Paul

Not necessarily the food itself like if you got like fried chips at a restaurant or something. The chips themselves aren't terrible. They're just sliced potatoes. It's defrying it that makes it bad. You know? um so like the the nutrition content is going to be completely off because they're adding all these oils to potatoes and like that's why if you ever go out to dinner.

01:20:44.60

christophknoll

Um, yeah.

01:20:53.23

Paul

With like other 24 piece asian sweete boldness wings is twenty one hundred calories um if you ever go out to dinner with like a bodybuilder or someone who's very very very health conscious. You oftentimes see them ask for something to not be cooked in oils or butter like if I were to get will get a steak. Um, if like.

01:21:09.94

christophknoll

Yep.

01:21:12.50

Paul

I got I got to have a burger on Sunday because it was my my birthday I got a bison burger but what I asked my coaches said hey can I go get a steak with vegetables but just as they don't cook in oil and butter. Um, and they will. They'll do that you know so it's like they they douse these meats in oils and butters to make it taste better. And cook easier I mean if you ever ever cook steak. You know that it it cooks amazing when you when you use butter with it and oil and stuff so it cooks better. Um, peanut butter and cookie dough dream master blast large which is ice cream is twenty one hundred calories um so

01:21:37.39

christophknoll

Yep.

01:21:47.84

Paul

It adds up a lot so you got to be careful of that too and you know they they don't really have like they'll say oh this is the calorie content on their nutrition label but's there's no weight's fucking accurate their eyeball in the oil they're putting on it and you know so like where the where the meat the cut of meat is coming from is.

01:21:57.00

christophknoll

So.

01:22:05.58

Paul

Going to vary the calorie content I mean like you buy if you buy ribeye some slices of rebeye. Some cuts are going to have less fat than others. Um, so I mean it's even just like the cut of meat that you're getting is going to have a variance in in overall calorie content just based off the fat itself. Um.

01:22:08.22

christophknoll

Of.

01:22:23.50

Paul

So you got to be careful of that too.

01:22:25.68

christophknoll

Yeah, it's I It actually like disturbs me whenever we do an episode like this because we start to I mean we we both have a fairly good understanding of it but then going through the numbers and actually doing the math for the different. Ah.

01:22:36.90

Paul

Yeah.

01:22:41.55

christophknoll

Proportions It actually disturbs me because it it. The amount of people that don't actually do the work of just reading and understanding the nutrition label and then understanding that they're being you know a little bit deceived when it comes to that. That's why we have the obesity rates that we do here in the states. Like we lead the league. We we lead the league in terms of obesity and yeah, well they're but there're a bunch of you know wild animals over there. But um, it's It's just.

01:23:04.75

Paul

Technically no Australia technically has the worst. But.

01:23:17.82

christophknoll

It's frustrating then when you bring in the gym side of things you know we obviously even if you're just lifestyle side of things you are probably at the point where you're um, monitoring yourself fairly closely for what you're intaking and then once slip up can have you completely reset because the big thing that we preach is consistency. And if you're like oh I'm going to go have like a little rice crispy here because I feel good and I want to have something like a little cheat and that 1 thing can just spiral you because your consistency is completely gone. it's it's it's no buno and ah I was I was looking deeper into the study here that i.

01:23:50.14

Paul

And.

01:23:56.60

christophknoll

Quoted earlier and it's from the Boston area. They did 39 restaurants in the Boston area. So this is like a home for me and the caloric ah measures that were being given was just radically underneath what they were supposed to be um.

01:24:01.35

Paul

Earth.

01:24:15.30

christophknoll

There's the the they posted a chart within the ah within this study that measured the energy so you know for that's measuring calories and restaurant foods consistently and I mean consistently for let's see. There's about 30 30 studies to oh wait. No they they said it 39 studies um and about half of them are above and substantially above whereas supermarket convenience meals. So that's like those prepackaged things you can buy like market basket or whatever those things are relatively closer to what they're actually.

01:24:51.41

Paul

Um, if I.

01:24:55.50

christophknoll

As you know printing? Um, but the restaurant foods are just that much further off the scale. Um, and so I mean granted, we don't and tell me if you do, but we I don't go out to eat a ton as is like I.

01:25:09.99

Paul

At length.

01:25:12.75

christophknoll

Cook so much of my own food and if I do go Out. It's like I have a very but like specific place I go and it never changes from that like I'm not going and trying new restaurants very often and for me that allows me to avoid a lot of this stuff. But. When you get into this you know deep into the world. You're not actually going out all this much so it doesn't really affect us the way that it does.

01:25:39.79

Paul

Yeah I mean it's I really go out but because I'm so di that if I have anything off plan I feel like shit well bite of something will will completely throw me off and I feel like crap and just get bloated and whatnot. It's just it's crazy. Um, but.

01:25:44.30

christophknoll

Yeah.

01:25:54.91

Paul

I mean I think the biggest thing with all this ideally I mean ideally I think going out should be a treat um or like eating out should be a treat. You shouldn't be doing it regularly. Um, and when it comes to cooking food at home. Yes there's going to be discrepancy and I think that you need to understand that and ideally buy as simple as foods as possible but also consider that with the more consistent you are the less. The variance is going to matter. Um, so if you're having the same thing every week even though you know I have the same thing every week. But. Even though I'm buying I was actually buying food line pineapple frozen pineapple because I only have pineapple once every before now once every five days I was having it once every four days so buying fresh pineapple just logistically made no sense because by the time I'd go to have being my third serving would be gone like it'd be toast. You know so.

01:26:40.62

christophknoll

Yeah.

01:26:46.65

Paul

Frozen makes sense for me same with my blueberries only have three ounces of blueberries a day and none on my rest days so it makes it makes sense to buy frozen. So even though it might not be 100% accurate and Fda allows 20% inacccuracy which for where we started. This conversation was that frozen pineapple and it was like.

01:27:04.19

christophknoll

You know? yeah I don't know.

01:27:04.72

Paul

Double more than double the amount I don't know how accurate that would be because the Fda only allows a 20% discrepancy so there could be more to it than just like like that website like I said might be saying you take fresh pine alp and you freeze it. And then the water inside expands. Whatever so the grams actually go up. Whatever the hell it is um so like however it works I'm not sure so like there's obviously something being lost between you know, cutting the pineapple you know. You know, processing it freezing it. Whatever there's going to be some some stuff lost a lot of the juice is probably lost as well. So how accurate the difference is between the label and the website I'm not sure but what matters is that whatever I'm having I'm consistent with it and even if it is off from what's the reality. At least them being consistent with the same thing over and over again. Um, and that 20% discrepancy over a longer period of time goes down to almost not almost nothing if you average it out. Um, and that's I think the reason why they allow a 20% discrepancy I think they should allow a lot less. No more than by 10% but.

01:27:55.77

christophknoll

O.

01:28:14.34

Paul

Um, they also are very lean with how you calculate it they do like they have like this estimator for like for companies to use. You'd be like oh it's one cup of flour £1 of beef and then you know one cup of. Whatever like you put it in and they're like they like you pay like one hundred bucks or whatever and it comes out with the actual nutrition label then you put that in your on your um on your packaging so like it's a pretty lenient system. You can get it tested properly but that costs a lot of money and most companies won't do that? Um, so.

01:28:41.17

christophknoll

Well can can you imagine being that person at the Fda that tests for the 20% variance like how how like we're getting you know a little disgusted just talking about it. But imagine being that dude that goes yep well. This is ah within 20% sure it's going to cause some kid to get diabetes in 3 years but it's within 20% so we're good.

01:29:02.42

Paul

Yeah, it's technically legal is fine I guess and then and then the thing is too. It's like if it they are not even within 20% all that's really going to happen is a slap on the wris and a fine. That's really all that happens. It's not like anybody's going to get arrested the the company's not going to get shut down. It's like oh here's a fine.

01:29:13.87

christophknoll

Yep. And and that's even that's even if they're caught I'm willing to bet times on the dozen that there's multiple if not hundreds of companies that are just getting away with stuff because like we talked about how the Fda is very political as well. Like just companies that have.

01:29:20.21

Paul

Fix it? yeah.

01:29:36.10

christophknoll

Backdoor like agreements in place and it's like all right? We know we're not going to get tested for this. Let's let's send in the cheap food like there has to be deals like that in place.

01:29:46.70

Paul

Oh I'm sure I'm sure. Um, So yeah, it's just um, it's the discrepancy is way too big but again like I said if there is a discrepancy usually is 20% less. But if you are being consistent with it at least in the long term it averages out to very little amount of error. Um, and especially if you base it off of what the supposed actual tests have been so if you buy the food lion and you say okay this is what this is what the actual tests have been. This is what it's saying let me base it off of this rather than what's actually in this food line bag or what I probably should do what I really should do is buy. Actual pineapple then freeze it.. That's what I should do cut it and then freeze it and then take out what I need. Yes, yeah, That's a good idea. Um, yeah, So yeah, where pineapples grow in abundance here.

01:30:25.55

christophknoll

No, what you should what you should do is grow your own pineapple be a man and in the climate of South Carolina

01:30:41.71

Paul

Um, we just had a lot of bamboo. That's what we got? Um, so I think if you're just being consistent on something. Whatever the accurate version of it is. That's all that's really going to matter. Um, there are articles out there while we're talking about this I was browsing this article where this guy was saying. Yeah there's a 20% discrepancy but he's like this is my food and take over the past month and he said if you average out my caloric can take base off of what the actual reported numbers are between the company and what the real numbers are his like error his margin of error was like less than 1%. He's like because some days what he ate. Was more inaccurate than other days but some days were extremely accurate. So at the end of the at the end of the day if you're having roughly the same food your margin of errors will be very low. Um, so that's really what's going to matter the most. But again you need to understand that the more complex your food that you're buying.

01:31:19.86

christophknoll

Yeah.

01:31:37.22

Paul

More chance that it's going to be even harder to predict what the actual nutrition truly is and that's where like that estimate gets even harder to do because like I said the Fda you know you go in you put in what actually is in it and then that comes out with an estimate the more amount of ingredients in the food. The harder. The estimate's going to be and again it's just an estimate It's not 100% because you know geographic regions of where something is grown or something is race is going to play difference climate is going to play a difference or it's going to play a role ah logistics is going to play a role. Um, whether or not you freeze it is going to play a role like there's so many different things that play a role. Um, in what you end up getting in return. So like like fresh fruit from studies has actually found that there's less micronutrients and fresh fruit than there is in frozen fruit because it loses its nutritional value as it's transitioning from farm to table. Um. Where with frozen food. It locks a lot of that nutrition in and is then shipped with that nutrition locked in and frozen and then you eat it from there so that's another thing to consider too is that sometimes like that's why I buy frozen vegetables and not fresh vegetables because I want all the nutrition in there I could possibly get. Um, where I don't want my vegetables go fucking bad after two days because they were they were just shipped out I'll break it here and then thaw them and then eat them. Um, but that's not the case with all things I don't want my chicken frozen to owl you know I want it fresh the whole time. But again it just it comes down to.

01:33:10.22

Paul

Um, understand the differences between what you're buying and what you're really getting um and you got to be careful of marketing because that's going to play a role in what you buy.

01:33:16.30

christophknoll

Yeah, and that's why also like just keeping it like Paul was saying consistent like Paul and I eat the same thing. Basically every single day and it's boring to some people like some I've had some people ask me like. Why don't you like? do you not enjoy eating food and I was like I enjoy eating food. It's just the goal at mind is it outweighs the the wanting to go eat something like fancy or whatever. Um, so the consistency like with that study where the dude was saying. There's the 20% variance but i'm. Still locking in because of the consistency. That's what we need to do more so what the point is out of this whole episode is like if you can lock in consistency wise and if it's not seven days a week maybe like four or five days out of the week you're you're dialed in with like. Your your primary meals and whatnot and then maybe on the weekend is when you're starting to slip up a little bit. You can recover from like a Saturday of eating you know shit or something like that.

01:34:18.11

Paul

Yeah, it's I mean that's I mean in the bodybuilding world. It's like it's really frontupon to to cheat odd weekends because you're kind of undoing a lot of the work that you did there in the week so kind of it's hard to make progress when you're cheating on the weekends. But if you're. Lifestyle if, you're just focusing on lifestyle goals then cheating on the weekends going to be fine. Um, and this discrepancy really isn't going to matter as much but you need to be consistent and ideally like it's not even necessarily. Um. Like I said earlier is not necessarily consistent in what you're eating. It's also where you're getting it. You know like you eat 1 brand of thing just try to stick to that one brand you know I get Thomas english muffins every single time not because they're better or worse than other english muffins is because that's what I eat. Yeah, it's just that's just what I eat and that's what I have every single time is Dave's killer probably better

01:35:04.26

christophknoll

The consistency. Yeah.

01:35:13.44

Paul

Yeah, chances are um, but that's not what my body's used to my body's used to English muffins and like when it comes to bread like I don't have regular slices of bread I ezekiel bread because that's when my body's used to digesting at this point um changing to pride foods.

01:35:18.13

christophknoll

A.

01:35:30.16

Paul

Cream of rice I've had it in the past and I've responded well to it so I know it's fine. But like if you know you're responding to regular cream of rice. Well like from you know, Ben's or whatever from the store stick to that I mean I hate it. That's why I don't buy it. It's fucking disgusting but like you want to stay as consistent as possible. And I think that's really just where our conversation a lot of our conversations really just go down to that is just staying consistent and a how it's true for fucking most things we end up talking about.

01:35:56.40

christophknoll

I think it was a couple months ago maybe one or two months ago I mentioned that I went and got dominoes for the first time and like I know it was probably close to like half a year at that point and my body straight up just rejected it I was right on the bath like I was in the bathroom the whole time like.

01:36:13.24

Paul

Um, yeah.

01:36:15.59

christophknoll

Right? after eating it and if you dial in consistency wise with your regular intake. You're going to notice things like that. So we talk about these inflated you know, nutrition labels and whatnot and if you have a dialed in diet. You don't even need to check a nutrition label. You'll know like your body will straight up.

01:36:22.70

Paul

A.

01:36:35.37

christophknoll

Let you know that you messed up and this thing is not what you think it is um, it's because like Paul was saying with how your body's used to digesting something over and over and over again and then you change it up a little bit if it's you know within a little bit. Like I'm sure with the bread you could probably get away with making that switch. But if you decided like one day to go from. Um, for example, if you went from 93 or higher lean beef and then decided to for price purposes. Go get 80% lean beef. Your body would probably just be like. Well, you're not, you're not surviving this one buddy and to the bathroom we go.

01:37:16.75

Paul

Yeah, yeah, that's why like um on my meal plan I have options but when it comes to like steak. For instance I'm only supposed to have sirlone or um, flank or.

01:37:25.40

christophknoll

Yeah, yeah.

01:37:30.91

Paul

S Sirlone is what I'm allowed to have because you you you got to keep the fat levels relatively consistent. Um, it's hard to find flank down here I feel like I never find flank so i't end up getting s sirloin and surlinene tastes pretty good I Love s sirlone. But um, yeah I mean the fat content will play a big role and um. Like that's why like people argue like what's better tasting fat or whatever when it comes to like beef like I'm like dude trust me when it comes to beef. You want like 80% lean like if you want it to taste good if you want it to taste really good. But then if you have like 99% Lean beef. It's like fucking terrible likes. It's a straight beef like it's There's no fat.

01:37:59.80

christophknoll

Yep.

01:38:03.83

christophknoll

Yeah.

01:38:06.99

Paul

And it's a big big big big difference that people don't realize when you when you get like like if I go to my in-laws and we're we're making burgers like we get 80% I don't have them but like we get 80% because I'm like trust me, this is what's better like you don't want like you don't want 73 that's way too fatty and you don't want like 90 that's not. Fatty enough like the ideal spot's like 80 um, but then like how accurate is it 80% like who's who's fucking testing that you know it's like how do you know? It's actually 80% lean versus 20 and 20% bat versus not, you know what? I mean. Um.

01:38:27.73

christophknoll

Um, yeah.

01:38:41.00

Paul

And like this also kind of bleeds into this whole conversation bleeds into like supplementation as well. Um, one of the biggest things that I've always preached about supplementation is that whatever supplements you get ideally any good company who actually gives you efficacious doses which which efficacious means actually like usable doses that are like bioavailable. Um, that's a term we got to talk about in a second. Um, yeah, bioavailability the whole time. No, but um, when you're buying a supplement. It should be transparent. What do they have to hide and if they're hiding behind a proprietary label.

01:39:02.19

christophknoll

Ah, next episode Tune Index Week y'all.

01:39:15.42

Paul

Where they don't tell you how much is actually in anything. It's like oh the whole scoop is nine grams and this is what's in it. But we're not telling you how much of each ingredient. It's bullshit. You know where if it's transparent and they actually tell you exactly what's in it for each ingredient and how much then they know that what they're providing is a good quality item. You know it's a good quality supplement that has efficacious doses. Um I haven't watched it. It's fucking so long an hour and a half video for more plates more dates um talking about their new energy drink for gorilla mind. Um, and. He talks about it for an hour which I I don't know if I could listen to about 1 drink the entire time but he he did that because he wanted people to understand that even though like in a sense. He's an influencer. That doesn't necessarily mean that what he's providing is a good product so he made a long video about it because he's like this is a good product. Every single ingredient is efficacious. There's a reason for you know the alpha gpc or whatever being binded to you know it's 50% alpha gpc but they increased it to this amount because of 50% like the bioavailability he goes into in each ingredient and it ends up proving to be a good and a good supplement or a good drink because it's actually efficaciously dosed. Um, but then you get like shit companies like C4 or cell you core is a brand that I really promote against they have some good stuff that I respond to? well.

01:40:40.11

Paul

But they're not transparent at all their C four but ah preworkout is so fucking proprietary like you have no idea what you're taking in. The only thing they really label is the um is the caffeine because they have to legally they have to tell you exactly how much caffeine is in there but the rest of it is proprietary. You know so it's like what am I Even really taking in you have no idea.

01:40:57.97

christophknoll

And that's and that's been my beef with Celsius too I mean I know I've vented in the past about how I don't like Celsius but that the fact that companies can slap the proprietary blend label on there and then just be like well enjoy what you're drinking. You don't know what it is.

01:40:59.69

Paul

You just know the ingredients.

01:41:15.00

Paul

Yeah, yeah, it's ridiculous. That's why like when it comes to energy drinks specifically I try to go the route of like just like straight caffeine and ideally natural flavoring if I can um, but yeah, there's some that are out there that are fucked.

01:41:23.79

christophknoll

Yep.

01:41:30.10

Paul

And like that also kind of goes into like um sports drinks too like gatorades and whatnot and it's like people don't understand the use behind them the electrolytes and how that you know operates within your body and the salt and everything and what's funny is that gatorades there's two and a half servings 1 fucking bottle. It's like dude what? Well I mean the bigger bottle is not like the regular size like the fatter bottles. But it's like.

01:41:46.50

christophknoll

Um, yeah, yeah, yeah.

01:41:49.78

Paul

Who's having like perfectly 1 serving you can't judge that so you got to be careful of that as well because there's a lot of sugar in it for a reason but there's a lot of sugar and it's and how electrolytes work and all of that people don't understand and.

01:41:52.17

christophknoll

Yeah.

01:42:05.91

christophknoll

I mean I also use it for the for the fast digesting carbs. Ah Intra workout. Yeah yeah.

01:42:10.71

Paul

Yeah, the bextros yeah, that's what they're designed for that's what it was originally made for was the gators in Florida for their performance or their football games. You know so gator aid it. It makes me few better. Um.

01:42:17.70

christophknoll

But I want to drink data raid because it makes my tummy hurt.

01:42:27.26

Paul

And like zerogator but any ginger railo because it makes me better for some reason for no reason at all. Um, which Ginger a really doesn't even actually have ginger in it. It's just fucking artificial ginger. It's just a soda.

01:42:27.43

christophknoll

I'm sicky Wiki and I need gatorade.

01:42:33.11

christophknoll

Ah, yeah.

01:42:41.12

christophknoll

Yeah, everyone should drink just just drink tea when you're sick. That's all you need.

01:42:46.38

Paul

I Don't even I just drink water and like coffee I do my normal shit when I'm sick. Yeah I want to feel the pain of the world water not the pain of my sickness I don't want to feel stuffed I Want to feel pain.

01:42:50.71

christophknoll

I I boil water and I drink boiled water. That's it.

01:43:02.42

Paul

Third degree burns Please So I focus on that. Um, but yeah, so it's just like and then even fucking I remember that they taught us it and I think it was middle school or high school. But like if you don't know how to read a nutrition label that is so bad because you're just buying based off the packaging.

01:43:02.75

christophknoll

ah yeah ah Jesus

01:43:21.25

Paul

And what the food is you know I mean it's like you have no idea what you're actually fucking taking in which is such a bad thing to consider anybody who does it not a reader RuSchedule

01:43:25.19

christophknoll

And another thing too. Yeah and another thing too is that note those nutrition labels are based off of you know a two thousand calorie diet for gals. Twenty Five hundred calorie diet for for gentleman and it's like when you're. In the I mean I know by you but my caloric intake is supposed to be north of thirty six hundred and ah yeah, and so while that doesn't necessarily apply to the the grams and things included if a lot of people just look at the percentages because people will see.

01:43:48.11

Paul

Mine's a lot more than 25 yeah

01:43:53.16

Paul

Think.

01:43:59.86

christophknoll

Um, the the like especially the sugar percentages. It'll say oh well this is you know 30% of your intake for for sugar per day based on the 2500 diet and if you are doing anything but the 2500 diet that percentage does not apply to you.

01:44:18.23

Paul

Um, a.

01:44:18.28

christophknoll

And that's something that people also don't really realize is that you can't just run off of those and that's obviously with the 20% variance too. So if you for example, you are in a calorie deficit and you're reading a nutrition label that is off of a 2500 um, calorie intake which is every nutrition label and you see and you read just the percentage and it says this is 50% of your carb intake for the day and you buy that eat it and you're supposed to be in a calorie Deficit. So let's say 2200 or something like that. You're looking at like 70% and then with the 20%. You're now looking at potentially your just entire carb intake for the day.

01:45:02.66

Paul

Yeah, yeah, and um I was going to say something else to add on to that too. Um, oh that's what's going to say was the the 2500 and the 2000 like potential diet from the Fda's bullshit they're saying that men supposed to take in three hundred and thirty five grams of carbs a day. That's what they're saying I'm like three hundred and seventy five grams a day I'm like most body blowders don't take it more than fucking 300 like that's ridiculous. Let me let me see if I can find it. Um.

01:45:22.55

christophknoll

How much? Um, yeah.

01:45:36.40

Paul

Ah, Fda's daily intake. Ah, but but but ah daily value versus percent daily value I just want to know what the fuck the actual daily value is um, okay, daily value. Okay, so this is updated so this is this is newer. Let's see. Okay, we don't.

01:45:56.50

Paul

Micronutrients just take as much as you can so they actually have so this I don't know when the original was so it's saying the original daily value which was let's see if I can find out when that was um, it's saying so the region there's a daily value increase. Changes for nutrients um increased decrease say the same or yeah, so this is this is just like this is before and after I don't know when the before was or when the after was I know we changed our nutrition labels in 2016 to change the look of them. But it's in the new daily values. We're actually supposed. Our new daily value every day is fifty grams of sugar. That's supposedly our new daily value we should be having 0 that's what it was before the original daily value was 0 added sugars. Yes, added sugar. You can have natural sugars but added sugars was 0 now. It's um, now it's fucking 50.

01:46:32.37

christophknoll

Wild. Yeah, and well is is that okay added sugars. That's what I was gonna ask if it was added or natural. Yeah.

01:46:48.97

christophknoll

Jesus can you imagine a country not that's not the us looking at that and saying or just looking at and seeing that our average per twenty five hundred calorie is supposed to be fifty grams

01:46:50.36

Paul

This is all changed. Let me see if I can find the original.

01:47:06.32

Paul

Yeah, so this is this is back in 2016 so this is what was updated in 2016 with the new with the new label. So like. For instance, there is thirty six grams of cards before which was 55% of our daily intake that same label now. So this is I guess chicken pot pie frozen dinner 36

01:47:07.16

christophknoll

Added sugar that's absurd they would laugh at that.

01:47:25.70

Paul

Grams of total fat which is one pie and there's 4 of them in container that's 55% of our daily value now it's 48% so it's higher now like it's like the more we can take in is higher now than it was before let me zoom in here. Um, now it's saying. Sodium actually went down. It was 10 60 for 44% now. It's 46 and then it's saying sugars so carves total carves was fifty nine grams so both both labels say the exact same ingredients but the percentages are different 20% Fifty Nine grams now it's 21% so we're supposed to taking less total carbs. But it's saying we're supposed to take in more dietary fiber which is good but then it says added sugars is now a percentage where before we're not even supposed to have added sugars at all. Um, yeah, so it's saying.

01:48:18.27

christophknoll

I Think ah I was just gonna say I think a lot of it too is the the under. So or the general perception of what people think weight loss like attributes to so like we talked about how in the what was it The sixty s ah the the focus was on how.

01:48:19.95

Paul

Um.

01:48:36.90

christophknoll

How to remove like fat from your diet and now it's it's people focusing on either reducing carbs or reducing sugar. But these these values change just based on what people are saying and thinking at the time so I'm sure that you know 20 years from now.

01:48:36.63

Paul

Yes.

01:48:49.40

Paul

Yeah.

01:48:53.59

christophknoll

God If if if we ever reach the point where someone tries to tell me that I need to lower my protein intake I will I will lose my mind then.

01:49:00.73

Paul

Oh gosh. Um, yeah so I actually went down and carbs. It's saying three hundred grams for women before now it's two hundred and seventy five grams added or grams per day so it went that went down at least? um. Protein stay the same fifty grams is the is what you're supposed to have every day of protein. Are you shitting me? That's I have that much in one meal like that's one. That's my preric out is fifty grams of fucking protein like dude that's not, you're supposed to have that average person should have way more than fifty grams of protein. You should.

01:49:18.15

christophknoll

Yeah I E way more than that. Yeah yeah.

01:49:34.90

Paul

You should probably we should probably move like carbs now is at two hundred and seventy five grams we should move that down to like one fifty and then put another 125 from the carbs onto protein. You know how much that would change for people in the us like like if we had to make that the requirement for the daily intake.

01:49:43.13

christophknoll

Into protein. Yeah.

01:49:52.31

christophknoll

Yeah.

01:49:54.34

Paul

Like not that really would change overnight but like if people actually followed followed that it would be a very very big difference in how people live their lives.

01:50:00.48

christophknoll

Yeah, well that too also assumes that people outside of the fitness world care about what they're eating in terms of nutrition labels and and calories and all that which I like to. Think optimistically. But I'm a realistic person at heart and I know that the majority of people are not taking this level of care for their diet so that that also adds to it that we won't ever actually see like even if the recommended you know diet changes like we just suggested for the Fda. It's not like that will be even you know, listened to by the by the majority of people.

01:50:46.30

Paul

Yeah, no I agree I agree. Um so this is okay so here's the actual food components I think this is so this is based off a 2000 calorie diet. Um for adults and children over four years old. So four years and older. Pregnant women and lactating women. Um where any children from 1 to 3 should have a thousand calories and I think children under one should have even less than that. Um I think it's like probably like six hundred seven hundred calories but so 2000 calorie diet it's saying we're supposed to have seventy eight grams of fat which is a lot. Twenty Grams of saturated fat. We really shouldn't have fucking any of that. Um, three hundred milligrams of cholesterol but fine I guess um, twenty Seventy five grams of carbs which is a shit ton Twenty three hundred milligrams so two point three grams of sodium which was a lot twenty Eight grams of fiber which went up I think it was 25 and I was 28 the more fiber the better. Um, it's it's ah it's a net neutral um, it's a net neutral carb. So it really only can really help it doesn't react to your body the same way that like regular carbohydrates would um like you talked somebody who's on keto and they'll tell you that it's like dietary fibers. So like when you take a net. Carbs every day like you take in thirty grams of net carbs for keto. For instance, you can have five hundred grams of dietary fiber. Not that you would but you could it doesn't necessarily as an actual carb. Um protein is fifty grams and then added sugars is fifty grams which

01:52:06.88

christophknoll

Yeah.

01:52:17.93

Paul

The fact that we're supposed to be able to have fifty grams of added sugars is ridiculous. So they said portal carbs is 235 but added sugars is 50 So even though we went down in total carbs with the 202016 change we went fifty grams up in sugar from 0

01:52:32.43

christophknoll

That is that is purely purely Fda marketing with big big companies like there's no way that there's.

01:52:39.69

Paul

And.

01:52:44.75

christophknoll

I understand having a certain level of added sugar intake like a very very minute amount but just a little bit like I can understand like under 5 grams something like that. Well yeah I mean natural sugars are out I mean those are in our diets regularly like I eat an apple every morning like for me, that's that's.

01:52:52.24

Paul

And natural too like natural sugars.

01:53:01.57

Paul

Like yeah.

01:53:04.30

christophknoll

Ah, good way to kickstart my my body's levels. Um, but the fact that the recommended is 50 there's this is supposed to be coming from the agency that protects us and keeps us from being you know obese or keeps us from or sorry helps us to maintain. Healthy lifestyles and the recommended ah dosage from those people is fifty grams of added sugars. There has to be something in place with that I mean obviously I'm a bit of a conspiracy person but there's just no way that the agency that's supposed to be helping us the way that. They you know advertise not even advertised or just publicized um is promoting that kind of lifestyle.

01:53:50.64

Paul

Yeah, I'm looking at it here. There's there's a whole fucking insane amount of information about how the Fda yeah defines added sugars like it's paragraphs of shit. But basically the long story short added sugars is anything. That's. More than what's expected to be in the food itself. Um, so it's anything added um to the processing package as such and included sugars and include sugars free mono andi saturides. Sugars fromyrrups and honey and sugars from concentrated fruit or vegetable juices that are in excess of what would be expected from the same volume of 100% fruit or vegetable juice of the same type. So if you got like bottled orange juice versus fresh squeezed orange juice. The added sugars would be the difference between those 2 um is what they're saying is the added.

01:54:38.85

christophknoll

Yeah.

01:54:43.83

Paul

Um, and then I'm like honey is naturally occurring I think that's okay, in moderation but then like syrups shouldn't really be having at all sirrup shouldn't be a thing you're getting it from oak trees which is not even actually syrup. It's fucking um like what even is. What even comes from the oak trees. It's not actual maple syrup. It's like Maple isn't just maple. Yeah, yeah, it's like it's like a maple sugary substance I think from the maple trees like a sugary water or something that they build the syrup off of um.

01:55:06.28

christophknoll

It's the runoff tap. It's it's something I I couldn't tell you I'm not that deep in that world.

01:55:21.18

Paul

You shouldn't really be having s seaupps anyways and most syrup that people buy is fake Anyways, when you try real. So searup. It's fucking. Amazing. But um, the fact that they say that we can have added sugars now is just absurd. Um, yeah, declaring the the nutrition facts Label. Declaration of added sugars for single ingredient foods and cranberry products. Why did they single out cranberries. So weird. Yeah, those Cray varies a good The yeah, we're going to label them as added sugars. We They didn't pay us money.

01:55:43.20

christophknoll

Ah, those pesky little crayons.

01:55:52.33

christophknoll

Intent and and yeah, that's though I was going to say intentionally targeting groups that ah are not supporting their narrative.

01:56:00.92

Paul

Specifically cranberries crazis are the devil regular rats are fine because Sun may paid us but not, but not what's what's that one in Massachusetts that's huge for cranberries. Um sunb blast or.

01:56:07.75

christophknoll

Ah.

01:56:15.00

Paul

Forget what it's called. It's a blue packaging. Um, yeah, they make they make cranberries and crazing some stuff. Um I forget what it's called. It's in Massachusetts is a bunch of bunch of juices they make too. But it's like they didn't pay us but sun made paid us so raisins are fine but not craziins.

01:56:15.48

christophknoll

I Haven't eaten granberries on a long time. So I don't know.

01:56:34.54

Paul

Those assholes in Paris any money may okay, let's.

01:56:35.68

christophknoll

Goofy goobers where we're We're gonna get flagged for a conspiracy on this on this whole episode.

01:56:42.34

Paul

They can suck it if the Fda gets mad over people being upset about added sugars. They can suck it because it's yeah, the actual rep like an actual rap for the Fda. Why the hell is there added sugars in there give me an actual genuine good.

01:56:51.32

christophknoll

Let's try and get someone from the Fda. Yeah on the show. Worship.

01:57:00.60

Paul

Good reason like give me a good reason like why are you allowed it like I can understand it's part of people's daily food but you should be allowed to have it as part of your daily intake.

01:57:08.85

christophknoll

Just open up the conversation with you've committed crimes against scarment or people what say you in your defense.

01:57:17.11

Paul

To the gallows. Um, yeah, there's this whole pdf here about like about syrups and like cranberry juices specifically because there's a bunch of added sugars I guess in cranberry juices or some shit.

01:57:31.77

christophknoll

Um, yeah.

01:57:31.78

Paul

But it's like that goes for every single juice cranberry products discussing the guidance are those where the added the addition of sugars is intended to increase palatability and for which the amount of total sugar is per serving is at a level that does not exceed the amount of total sugars in a comparable product with no added sugars I mean I guess you're saying that like you have to add sugar to cranberries because cranberries taste like shit. But I'm like. They really don't like you ever had a vodka cran you ever had a cape codro just put a cranberry in there. Good enough. Um, yeah, so um, yeah, it's just it's stupid. The Fda is a fucking joke. It's such a joke I've been saying it for years and it just gets worse and worse.

01:57:55.10

christophknoll

Yeah, boom.

01:58:09.43

Paul

And.

01:58:09.68

christophknoll

That's what I mean like that jump from essentially 0 to fifty like that's absurd.

01:58:15.27

Paul

Yeah, there's no reason for that and it just they they've been Ah, they've been a joke for the longest time and they're just going to keep being a joke and they're never going to change their ways. It's just it's ridiculous. Um.

01:58:27.81

christophknoll

That's like that's like when we got the ah added to the Us government the space force to keep us safe from. Ah.

01:58:32.32

Paul

See Okay, here's my little opinion on that real fast I understand why he wants to create he wanted to create a space designated military branch because because each branch did have space like departments that would like send up satellites and shit for like their monitoring when not so he.

01:58:43.55

christophknoll

Milter no.

01:58:52.13

Paul

Trump's idea was like let's have one branch that does all of that who operates entirely with space equipment and has that specialty um versus having like people spread out throughout each branch. So I can understand it was just dumb. It was like space force like it sounds like a sitcom like it does. It doesn't sound like.

01:58:53.59

christophknoll

Yeah.

01:59:08.47

christophknoll

Well I highly recommend I highly recommend everybody. Go watch the the Netflix series space force they they take it. It's ah Steve um, Steve Carell and need that do really good job parriing it.

01:59:09.46

Paul

And actual brand.

01:59:15.76

Paul

Isn't that seed corl right? Yeah yeah I got to check that out I think it's the same people as the office I'm not a big fan of the office though. Um.

01:59:29.35

christophknoll

Ah I mean the cast isn't identical. Not I mean there's not actually oh okay.

01:59:33.49

Paul

I think it's the same producers or something. It's something like that. It's not the same cast. It's just like seeing producers or something behind it. There's also the moment with Seth Macfarlane too I forget what? that's called. It's kind of like a parody on star trek. Um.

01:59:41.90

christophknoll

Yeah.

01:59:46.61

Paul

But yeah, no, it's it's just I mean it changed to 2016 so I don't know it might have been I don't know if there was a Trump administration that did that or whatever I think he was towards the end of twenty sixteen that he was in office. So I think it was the Obama administration and Michelle did that whole like healthy eating for kids or they just got rid of like there was no healthy eating in schools like.

01:59:55.91

christophknoll

Yeah.

02:00:04.67

Paul

There was no healthy foods. They just got rid of the bad like the worst foods. It's like dude they're still not good. You didn't actually change anything. You just got rid of some shit that kids like now everybody's mad at you. Let's have more focus on gym class.

02:00:06.96

christophknoll

Yeah, yeah, and goes down that goes down in history as as their legacy.

02:00:21.29

Paul

Yeah, there Michelle's gonna be known for pissing off students in middle school and high school.

02:00:26.98

christophknoll

That's I remember solely back when I was in school. That's why I didn't like them I didn't know anything about politics I Just knew that you took away my twinkies. Yeah.

02:00:30.74

Paul

Yeah, yeah, you took away the the pizza that we had that was already terrible. But at least we could look forward to it. It wasn't the worst you got rid of those cheese sticks that were hard as rock but not as terrible as everything else.

02:00:46.60

christophknoll

Ah, that was primary ammunition during the food fights.

02:00:51.51

Paul

Yeah, yeah, you just help people with them. They're like fucking torpedoes. There's long ways you throw them like a football and just what fucking smack them in the face. Um, yeah, with a cheese stick.

02:01:01.79

christophknoll

Poke Someone's eye out cheesestick. Yeah.

02:01:05.81

Paul

Yeah, like a bread and cheesesick. It was mostly bread too. It wasn't even like a lot of cheese. It was mostly bread Ridiculous I Do not miss that shit. Let me tell you? Um, but yeah so I mean really just make sure you guys understand what you're looking at and use other sources other than the nutrition label to see what's actually.

02:01:14.75

christophknoll

Nope.

02:01:24.70

christophknoll

Yeah, independent studies are great when it comes to that.

02:01:24.11

Paul

But the hell they you're eating you know? Yeah, there's not a lot but you could find 1 for a food that you're eating definitely base it off of that ideally so got to be careful out there. Never know what we're intaking in the us UK you you don't got as much of a problem Eu you don't got as much of a problem other countries. You don't have as much of a problem as we do.

02:01:32.97

christophknoll

Yep.

02:01:43.60

Paul

Australia you guys are fucked. You're you're in the same boat as us. So you're from Australia and you're listening to this do the same thing we're saying but everywhere else you know, do whatever you need to do based off of your guys's laws and how you guys's daily values work and stuff like that. But we should not be taking to 275 fucking grams of carbs a day.

02:01:47.85

christophknoll

The yup.

02:02:01.60

Paul

On average as ridiculous.

02:02:03.57

christophknoll

Yep, Alright guys we will ah be seeing you guys next week. Yeah Bye everybody.

02:02:05.44

Paul

Yeah, thanks for listening guys see you.


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