Shaun: I I learn your books, I did the yr one problem and I began seeing some actually good outcomes. So I assumed, effectively, let me name Legion and speak to him about on-line teaching as a result of there’s nonetheless one thing lacking nonetheless. So I referred to as and I simply requested him simply level clean. I used to be like, look, man, that is my state of affairs.
If I do what you inform me to do. And I work out the best way you inform me to work out and I eat what you inform me to eat and I don’t lose something what occurs as a result of you recognize, I, I pay this cash for the teaching class and if nothing occurs, what then? And he actually mentioned, in the event you do what we let you know to do to the letter and nothing occurs and we should always shut our doorways tomorrow.
That’s it. All proper. Signal me up.
Mike: Hiya. Hiya. I’m Mike Matthews and that is muscle for all times. Thanks for becoming a member of me right this moment. For a brand new episode the place I interview a training shopper, a shopper of my one on one teaching service or I suppose you possibly can say Legion’s one on one teaching service, my sports activities vitamin firm.
And Sean misplaced 35 kilos in six months. He misplaced 15 p.c physique fats and that’s absolute, not relative, which means he lowered his physique fats share by 15 factors. And naturally he gained muscle, he gained energy. He improved his well being, his temper, his power, his relationship with meals, his relationship with train.
And simply as vital as all of that, Sean additionally, for the primary time, understood why he was getting outcomes. Why his eating regimen was working. Why his train routine was working. And the rationale that’s so vital is, as you’ll hear on this episode, Sean had success shedding weight beforehand. He talks about Weight Watchers and he misplaced a number of weight with that.
However as a result of he didn’t know why it was working, it wasn’t sustainable, it wasn’t a way of life that he might persist with, and after he was finished weight-reduction plan, he would then regain all the weight that he misplaced. And Sean’s not alone there, after all. That could be a quite common incidence. It’s extra frequent than shedding weight and holding it off, sadly.
And that’s the reason my teaching service has at all times put a number of emphasis on why, educating our purchasers why we’re telling them what to do, as a result of with sufficient of the why, our purchasers finally don’t want us anymore. Which is an efficient factor as a result of if they’re going to change, not simply their physique composition and their well being, however change their life-style and discover a life-style that’s going to permit them to not simply obtain their fast health targets, however to take care of these health targets, ideally for the remainder of their life.
They must know why sure issues work and why different issues don’t work. They’ve to know the primary rules. Take Weight Watchers, for instance. They must know that each one that system is doing helps them preserve a calorie deficit. They usually must know that that is only one of some ways of sustaining a calorie deficit.
And that might after all apply to another sort of eating regimen that helps any person lose a big quantity of physique fats. It’s vital to know that the one purpose why that eating regimen labored is It maintained a calorie deficit. So anyway, on this episode, you’ll hear from Sean, his story about how he discovered me by means of my e book, Greater, Leaner, Stronger, and the way he used that to get began in his health journey, which had him at first at 270 kilos.
a critical well being scare, a coronary heart concern. And from there, Sean explains why he determined to join my teaching service and the way that helped him get even higher outcomes than he was getting on his personal. Earlier than we get began, what number of energy must you eat to succeed in your health targets quicker? What about your macros?
What kinds of meals must you eat? And what number of meals must you eat day-after-day? Nicely, I created a free 60 second eating regimen quiz that’ll reply these questions for you and others together with how a lot alcohol it is best to drink, whether or not it is best to eat extra fatty fish to get sufficient omega 3 fatty acids, what dietary supplements are price taking and why, and extra.
To take the quiz and get your free personalised eating regimen plan, go to muscleforlife. present. MuscleFORlife. present slash eating regimen quiz now reply the questions and study what it is advisable to do within the kitchen to lose fats, construct muscle and get wholesome. Hey, Sean, thanks for taking a while to come back and speak to me and the listeners.
Shaun: Yeah, completely. Um, you recognize, we spoke just a little briefly earlier than we began this, however I simply wish to say it once more, it’s not day-after-day I get to talk to any person that truly modified my life, so this can be a absolute pleasure for me.
Mike: Nicely, once more, I’m, I’m flattered and I’m wanting ahead to. Listening to the story, normally how I like to start out these conversations is, uh, with a fast snapshot, possibly a earlier than and after snapshot of the outcomes that you’ve achieved, uh, within the, I suppose, I believe the time-frame, since you’re now into your subsequent part of teaching, but it surely’s a six month time-frame, proper?
After which, after which let’s rewind to the start and the way you discovered me and located my work and what you had been doing at the moment, what was working, what was not, and we will transfer ahead from there.
Shaun: Yeah. So, um, what ended up occurring? I believe 2021 is every time I, um, you recognize, began your program. So let me go earlier than that too, why I began it.
So round 2021, um, I used to be about 270 kilos, possibly just a little extra. That’s sort of the final time I, I weighed myself as a result of it actually didn’t matter anymore. And, um, I attempted different issues like weight watchers. I attempted that. I’m not gonna, I’m not gonna lie. It did work. Type of, however I didn’t know why, you recognize, I’m a statistics sort of man.
So in the event you inform me to do that, why am I doing this? So I can study, I don’t wish to be, you recognize, like caught in your program as a result of I don’t know what this one level equates to. So, you recognize, I’d eat one thing that I assumed was most likely wholesome and possibly like a protein bar or one thing like that. And the subsequent factor I do know, that’s half my energy for the day.
And I’m like, effectively, I assumed that was wholesome. Now I can’t even eat the remainder of the day or I can solely eat like an egg or one thing, you recognize, so they simply didn’t work out for me. Um, and I do know it does work for some individuals, however for me, it simply, it simply didn’t work. In order that was simply one other listing of issues that didn’t work for me.
Mike: And one of many issues with that’s even when it really works and that you simply obtain your weight reduction objective, in the event you don’t know why it labored, you’re most likely going to battle to take care of. Your weight reduction objective, which, which is the true objective is, is to take care of a wholesome physique composition for, for the remainder of your life.
And, and to have the ability to try this whereas additionally having the ability to get pleasure from your life. You actually do have to know why. Why will we get fatter? Why will we get leaner? And what issues? What doesn’t matter? What do we have to take note of? What will we not want to concentrate to and so forth.
Shaun: Yeah, I didn’t, and I didn’t really feel like I used to be getting that, you recognize, right here’s your calculator, you recognize, that’s in your app.
Right here’s the place you’re alleged to be, you recognize, for the day and go. So we stroll across the grocery retailer, scanning notes, scanning notes, scanning notes, like what the hell am I, you recognize, I, I see the way you drop some weight with this as a result of you may solely eat like lettuce and an egg and that’s it, you recognize, so I used to be like, this isn’t working, you recognize, no matter, you recognize, so I simply sort of went again to what I used to be doing, consuming Popeyes and consuming ice cream and, you recognize, dwelling my finest life.
After which I. I acquired a well being scare and, um, we needed to name the ambulance as a result of I assumed I used to be having a coronary heart assault, you recognize, 270, 280. I’m solely 5’7 you recognize, in order that’s enormous for my body. They take my blood strain and all the pieces and it was, it was actually excessive. They thought I used to be having a coronary heart assault, so that they took me to the hospital and blood take a look at and my ldl cholesterol was by means of the roof.
My blood strain was loopy, you recognize, so it wasn’t a coronary heart assault, fortunately. So I, Adopted again up with my physician and he’s an old style doc. And I, you recognize, I actually like him and he’s simply will get proper to the purpose. He’s like, why are you fats? And I used to be like, I like ice cream. You recognize, he’s like, effectively, right here’s the deal.
You bought hypertension, you bought excessive ldl cholesterol, you’ve sleep apnea. Trigger he despatched me house with a sleep apnea take a look at and it was 78 occasions. Per hour, which it must be lower than 5. So I mainly was simply choking all night time, you recognize? So I used to be like, all proper, effectively, I acquired to do one thing. So, you recognize, I attempted method watchers that didn’t work.
I attempted a pair different issues on-line that didn’t work. You recognize, I did go to the health club, however I didn’t know what I used to be doing there. You recognize, I’m going get on the elliptical for an hour, most likely wasn’t doing a lot. They’re watching TV. You recognize, whereas I’m on the elliptical, possibly I’ll go use this machine or go use that machine.
In all probability the shape was horrible and I’ll simply depart, you recognize, or I’m going swim or not swim within the pool. I sort of simply floated round and, uh, after which I rise up and depart after which, you recognize, chalk it up. Like, you recognize, I did a very good exercise, you recognize, I labored out, I swam, however in actuality, I most likely didn’t actually do a lot, you recognize?
So I used to be like, I really want to make a change right here, you recognize? So like in enterprise, discover any person who’s doing it. And see how they’re doing it. So I took that very same, that very same factor with, um, you recognize, health. So I don’t bear in mind precisely how I got here throughout you. Um, possibly it was Amazon, possibly it was YouTube or one thing, however, um, I got here throughout your e book, your first one, greater, leaner, stronger, I believe.
And it was like, I believe like 300 pages. It was a, it was a giant one. And so I mentioned, okay, that is what I’m going to do. I’m going to attempt to do my finest so far as consuming goes. I’m not going to elevate any weights till I learn this. Trigger I don’t wish to harm myself. So I. Received your audio e book and I simply began strolling.
So I simply, I simply, you recognize, was attempting to get 10, 000 steps a day and I’d simply hearken to your audio e book as I’m simply wandering across the streets and I began making sense to me, you recognize, it was like 1. 5 or 1. 25 to 1. 5 grams of protein per lean physique mass. You recognize, that stuff was like, Whoa, Whoa, Whoa, statistics.
I imply, you recognize, I like statistics, you recognize, so it began making sense to me. So then I began carrying like just a little pocket book with me and, you recognize, I began writing issues down and, you recognize, I began getting actually, actually into it. And, um, you recognize, so I learn that e book, uh, or completed it after which I acquired your yr one problem.
And that is in regards to the time the pandemic hit or what’s occurring or one thing on someplace round that timeframe. So I began accumulating health club tools at house and I. You recognize, it’s constructed a health club at house primarily based off of the core workout routines, you recognize, can I bench, can I squat, can I, uh, Roman deadlift, can I, uh, deadlift, you recognize, after which I’d, you recognize, get like adjustable dumbbells and I simply, you recognize, progressively began accumulating extra stuff.
After which I simply began doing all of your yr one problem. I began dropping some weight, not loads, however I began getting stronger although. So I used to be, I simply thought, okay, effectively, there’s one thing to this as a result of your factor was like 4 to 6 reps. You recognize, for lots of stuff, I’m doing like 15 to twenty reps, you recognize, as a result of that’s simply what I assumed I used to be alleged to do.
So then I seen yours, which is like, you recognize, 4 to 6 reps whenever you hit six, you recognize, add a few kilos, see if you are able to do six once more, in the event you can, then, you recognize, maintain going till you discover your new rep vary. So I used to be like, effectively, that’s. Sounds nearly too straightforward, you recognize, simply 4 to 6 reps versus 15 reps.
After which, you recognize, I assumed I used to be alleged to do like an hour and a half of cardio each single day. And it’s like, no, like my coach proper now, shout out to educate Corey. Um, he’s acquired me doing an hour of cardio per week and he doesn’t care what I do. You recognize, he’s like, you recognize, do your bike. Trigger I acquired a Peloton additionally, you recognize, do your bike.
I acquired a rowing machine, do your rowing machine. So. You recognize, I simply do no matter, typically I do like 15 on the rowing machine that day, possibly half-hour, a few days later, you recognize, possibly someday I’ll simply do an hour on the bike and name it good for the week. It doesn’t matter. All of it appears to be working.
So I learn your books. I did the yr one problem and I began seeing some actually good outcomes. So I assumed, effectively, let me. Name Lee Jen and speak to him about on-line teaching as a result of there’s nonetheless one thing, there’s simply one thing lacking nonetheless. So I referred to as and I talked to a gentleman. I believe his identify was, I believe his identify was Cody.
He was a brilliant cool man. And, um, I used to be simply speaking to him. I used to be simply straight with him as a result of I don’t wish to waste his time. I don’t wish to waste my time. And I simply requested him simply level clean. I used to be like, look, man, that is my state of affairs. If I do what you inform me to do, and I work out the best way you inform me to work out, and I eat what you inform me to eat, and I don’t lose something, what occurs?
As a result of, you recognize, I, I, I pay this cash for the teaching class, and if nothing occurs, what, what then? And he actually mentioned, in the event you do what we let you know to do to the letter, and nothing occurs, then we should always shut our doorways tomorrow. I mentioned, all proper, all proper, signal me up. After which I used to be like 2 42 50 by this time, after which inside 5 months, I used to be 1 90.
After which, you recognize, the final month I really injured myself, you recognize, so I sort of went on sort of like a upkeep for that final month after which, you recognize, a eating regimen break after which and so forth. However that’s how I, that’s how I acquired began.
Mike: And the way did your energy and the way did your efficiency change over that interval?
So that you’re dropping a number of weight. After which what had been you seeing? In your coaching.
Shaun: Yeah, my, my coaching was, it was going up quick, like so far as what I might bench, what I might deadlift and all the pieces like that. That was, um, actually going off quick, you recognize, trigger I, I did it, I did precisely the best way you guys advised me to do once I would get on that six rep and like, effectively, it’s time so as to add, you recognize, 5 fives on right here, you recognize, after which I might solely do it like.
You recognize, thrice, effectively, I can solely do it thrice. I higher return till I can do it a minimum of 4 instances after which I try this. So by doing it that method and identical to actually pushing, um, yeah, man, my, uh, I began getting some definition. Why did I’ve definition earlier than Mike? I used to be, I used to be spherical. That was my definition.
So I began getting bumps, you recognize, so. In form, in a form, a spherical form. Proper. So yeah, I began getting definition in locations that I didn’t assume that I might. Um, you recognize, I, I despatched publish as a result of, you recognize, on the first time, um, my coach was Jeff Hain, you recognize, and a brilliant cool dude, um, I perceive he’s on his personal now, so, you recognize, want him the very best, however you recognize, he was an ideal coach additionally very a lot, um, the identical.
Similar sort, uh, that, uh, you recognize, Corey is, you recognize, they appear to, I suppose it’s sort of just like the blueprint from Legion, you recognize, they’re each very comparable. You recognize, I bear in mind I despatched, I despatched him a photograph most likely like two months in, you recognize, I used to be like, Hey, look, I acquired, I acquired a child lure beginning, you recognize, after which by the top of it, you recognize, I really had, you recognize, one thing to sort of brag about.
So by the top of it, you recognize, I had, you recognize, one thing to sort of brag about. Yeah, I undoubtedly seen my energy went up, you recognize, far more than it was once I was simply doing it alone. So there’s a, there’s undoubtedly one thing to that, uh, that rep vary, uh, what was it, the progressive overload, proper?
Yeah. Yeah.
Mike: I imply, that’s the important thing that that’s the largest lever coaching lever that we’ve to tug for, for simply getting outcomes for gaining muscle, for gaining energy and all the pieces else is admittedly downstream of that. That’s the final word objective is progressive overload. And there are alternative ways to get there.
And a few of them are extra difficult than others. A few of them are tough than others. A few of them are extra associated to, or let’s say extra related to skilled weightlifters. The beauty of being new to a number of that is you actually can simply keep on with the basics, keep on with. Easy programming rules, easy rules of development and get to, I believe it’s truthful to say that you may get to most likely round 80 p.c of your genetic potential simply doing that.
Perhaps When you cross, let’s say the 50 p.c threshold. So that you’ve been coaching for a few years. Now you possibly can make a couple of, a couple of tweaks to the basics, to the easy stuff you’ve been doing for the primary couple of years to make the subsequent couple of years just a little bit extra productive, but it surely’s not a radical overhaul.
You’re not making any main adjustments and also you’ll have to make some bigger adjustments. While you’re skilled, you’ve a number of years of constant coaching behind you and also you’re attempting to push for that final 20 p.c of what you’ve genetically out there. And even then, the largest change that you must make actually is you simply must work tougher.
You’re simply going to must spend extra time within the health club and also you’re simply going to must do extra units per week and also you most likely are going to must get to a degree the place You’re specializing in sure muscle teams as a result of it simply takes an excessive amount of work. Like if you must do 20 arduous units per week for a muscle group to develop, you may’t try this on your complete physique except possibly you’re like 20 years outdated.
So that you’re physiologically invincible and you haven’t any different stress in your life. So you may simply, Abuse your self within the health club and also you sleep nice and et cetera, et cetera, then possibly, and you’ve got the, you’ve the time and the inclination to be within the health club, like 5 days per week, two hours a day. But when that’s not the case, then as you get once more, towards the top of what you’ve genetically out there to you, you choose, you’ll say, okay.
For 3 or 4 months, I’m going to do a number of again quantity after which I’m going to be doing much less quantity. I’m going to be doing upkeep quantity for these different muscle teams as a result of I solely have a lot time that I wish to give to this and blah, blah, blah. And you then would possibly, for the subsequent 4 months, go, okay, I’m proud of the progress that I noticed on my again.
I’m just a little bit stronger. I’ve gained just a little little bit of muscle. Now the subsequent 4 months are going to be arms. We’re going to be doing a number of arms and possibly a number of shoulders. And once more, we’re going to be doing upkeep quantity for the remainder. However, um, anyway, I, I digress. I’ve one other query. So what was, uh, or what had been the important thing components that designate the outcomes that you simply acquired when you signed up for teaching versus what you had been doing beforehand?
So that you had learn the e book, you understood. At the very least the, the fundamentals of, of correct eating regimen and of correct weightlifting. And also you had began on the yr one problem, which for individuals listening, if you recognize what that’s, it’s a exercise journal that goes with greater, leaner, stronger. So the thought was merely, I revealed it years in the past was to only give individuals a yr’s price of larger, leaner, stronger exercises that I laid out, uh, that they’ll make modifications to primarily based on what they realized within the e book.
Or they’ll simply do what’s within the journal and get by means of mainly all the pieces that they’ve realized within the e book, work by means of all of the really helpful workout routines, work by means of them in a sequence that is smart, that takes them from what I’m assuming is a comparatively new, that they’re comparatively new to weightlifting to then get me serving to them grow to be extra skilled.
And in order that’s the yr one problem. So anyway, Sean, yeah, I’m curious now that you’ve completed that, whenever you look again, what had been the. The massive components that designate the outcomes that you simply began to get within the teaching versus going solo.
Shaun: I believe the, the massive factor that helped me was, effectively, to begin with, consistency.
Um, I believe I used to be both 4 or 5 days per week the primary time round and the consistency, you identical to, I’ve a number of family and friends or no matter that I’ve seen, you recognize, the change and so they’re like, Hey, what occurred? How’d you do it? And also you nearly see their face drop whenever you say. There is no such thing as a magic tablet to this.
There’s nothing magic. I actually ate much less. I moved extra and I labored out 4 or 5 days per week. I did 10, 000 steps a day or near, um, I attempted to ensure my sleep was proper. I attempted to ensure I drank loads of water. You recognize, none of these things is what anyone needs to listen to. You wish to hear that you may, you recognize, take this or try this and nonetheless eat your ice cream.
And, you recognize, or,
Mike: or it must be one thing bizarre and unique, just a few unusual new factor. Uh, snake eating regimen or one thing or,
Shaun: yeah, however no, it was, it was consistency. It was, um, for me, it was having, um, any person to be accountable to my spouse is definitely talked into. Let’s get a pizza. Okay. I’m on a eating regimen. You’re alleged to sort of push again.
Oh, okay. So let’s strive it once more. Let’s get a pizza. Okay. So, you recognize, each my coaches then and now, you recognize, we’ll name them, y’all like, Hey man, your, your steps are getting just a little bit low. We have to, uh, we have to choose that up, you recognize, or, Hey, I simply see that, uh, you recognize, your rep vary was this, you recognize, simply one thing occurred, one thing occurring, you recognize, you’re drained, you simply not feeling it, you recognize, so simply being.
Like typically, like I simply don’t wish to hear and I’d inform, I’d inform coach Jeff this within the first time I used to be like, I simply didn’t wish to hear you, so I simply acquired up and I simply wandered round my hallway for half an hour till I hit that tick, you recognize, I acquired that, that it ticked over to 10, 000 as a result of I, you recognize, and I, and I inform, you recognize, coach Corey this time round too.
I’m like, dude, I would like you to name me out. Don’t be a dick about it. However I would like you to name me out, you recognize? So if, if I’m not doing one thing or no matter, you’ve acquired free reign to only be like, what’s occurring, you recognize, nothing actually occurring, then do it. So for me, it was consistency and having any person checking over my meals logs, checking over my, my reps and my steps and simply being like, all proper, you.
You’re doing good, however it is advisable to do that or let’s maintain this going or no matter. So it was any person that knew what I wanted to do after which that was holding me accountable. That that was the largest factor.
Mike: If you happen to like what I’m doing right here on the podcast and elsewhere, then you’ll most likely like my award profitable health books for women and men of all ages and talents, which have offered over 2 million copies, have acquired over 15, 000 4 and 5 star evaluations on Amazon, and which have helped tens of hundreds of individuals construct their finest physique ever.
Now, a caveat, my books and applications can’t provide you with a lean and toned Hollywood physique in 30 days and they aren’t stuffed with doubtful eating regimen and train hacks and shortcuts for gaining lean muscle and melting stomach fats quicker than a sneeze in a cyclone, however they’ll present you precisely how you can eat and train to lose as much as 35 kilos of fats or extra if it is advisable to lose extra or wish to lose extra.
And, achieve eye catching quantities of muscle definition and energy, and even higher, you’ll discover ways to do these issues with out having to reside within the health club, surrender all the meals or drinks that you simply love, or do lengthy, grueling exercises that you simply hate. And with my books and applications, you’ll try this. You’ll rework your physique quicker than you most likely assume is feasible.
Or I will provide you with your a reimbursement. In case you are unhappy with any of my books or applications, the outcomes, something for no matter purpose, simply let me know and you’re going to get a full refund on the spot. Now I do have a number of books and applications, together with greater, leaner, stronger, thinner, leaner, stronger, and muscle for all times.
And that will help you perceive which one is best for you, it’s fairly easy. In case you are a man aged 18 to, let’s say, 40 to 45, Greater, Leaner, Stronger is the e book and program for you. In case you are a gal, identical age vary, Thinner, Leaner, Stronger goes to be for you. And in case you are a man or gal, 40 to possibly 45 plus, Muscle for Life is for you.
Can we speak about your eating regimen? How did you set that up? Did you construct out a meal plan? After which did you make changes alongside the best way? Had been there any particular modifications that you simply needed that had been totally different than possibly The sort of simply textbook method that the one dimension suits all that, for instance, in my books, I did my finest to attempt to give a versatile one dimension suits all method.
However inevitably, individuals will discover their method of going about it whereas nonetheless respecting the non negotiables, so to talk. Like, yeah, you may’t do something about power stability and you’ll’t do something about needing to eat sufficient protein, a couple of of this stuff, however you are able to do loads about a number of the opposite issues.
Shaun: Yeah, with the, uh, once I first signed up, I acquired, um, two totally different meal plans from Legion. Very, uh, effectively finished, you recognize, breakfast, lunch, dinner, two snacks, and, uh, I went rogue on that fairly fast. All I actually wanted was, what are my energy? What are my macros? I’ll construct it from there as a result of I’m, you recognize, I used to be, uh, Very acquainted with, you recognize, cooking and being within the kitchen.
I labored in eating places for a very long time, so I, I attempted it at first, you recognize, most likely the primary two weeks and I simply acquired bored, um, with that. So I simply, I simply mentioned, okay, I have to, trigger I, once I was doing it, um, I used to be at 1800 energy, which seems like loads. Doesn’t sound like loads, however you are able to do loads with that.
If you happen to do it with the proper stuff, I, I, I’d use the, um, the milk plant as sort of like a blueprint at first. And I constructed off of that. I used to be like, effectively, possibly I’ll swap this out for that. After which, you recognize, we used, uh, my health pal, um, which was actually nice. As a result of it’s you may simply see on the backside, you recognize, macros, um, your protein, fats, your carbs, like, okay, the place all the pieces’s good, we’ll quick just a little excessive.
So I can go up and look and simply see, I mentioned, okay, effectively, right here’s the place I might most likely modify this down to love possibly 0. 25 cup. After which, oh, there you go. I’m, I’m in, you recognize, the place I have to be. So I just about ate the identical factor. I actually began consuming, um, rooster fajitas. For dinner, simply because I simply actually appreciated it.
And it was, it was identical to grilled rooster breast, one onion, one inexperienced pepper, and, you recognize, a low carb wheat tortilla, you recognize, a few these and a few salsa or no matter, which is like 5 to 10 energy. If that, you recognize, some sizzling sauce is like zero to 5 energy, but it surely offers a.
Mike: Yeah, I used to be gonna say the sauces are nice as a result of you may, you can begin at all times have your base, however by switching sauces that always can lengthen the lifespan of that meal.
Shaun: Yeah, so, um, for breakfast, I do, I like to do that, um, oats in a single day, in a single day oats or no matter. It’s a protein, it’s a protein one. I did the identical factor for some time. It may be scrumptious. Yep. So I do, I normally, for breakfast, I’ve a cup of oats in a single day and a legion protein bar, you recognize, like I simply went from the peanut butter and jelly ones, that are wonderful, however I needed to see what the chocolate peanut butter one was.
And primarily based off your suggestions, I’m gonna must throw within the microwave for a minute or not a minute, however a few seconds.
Mike: Yeah, most likely 15 to 30 seconds for everyone listening. If in case you are at present consuming legions protein bars and you haven’t tried microwaving them first, you bought to strive it.
I believe I believe it makes them even higher.
Shaun: Yeah, I used to be nonetheless speaking to, you recognize, my coach about it and since he likes the peanut butter and jelly one. I used to be telling him about this one. I used to be like, man, it tastes identical to a tastes identical to a chocolate chip cookie. Though, though
Mike: once more, you’re, you’re, are you slicing nonetheless?
As a result of we had been joking about Halo High. So then that’s, that’s the caveat, proper? That’s the asterisk. He’s at present in a deficit. So, which implies that Halo High really tastes good to him proper now. So it’s possible you’ll not assume that. Our protein bars style like cookies per se. However I do assume that objectively they style fairly good, contemplating additionally they have good elements.
Shaun: Yeah, that’s level. So, yeah, I, I, he’s acquired me proper now at 2000 energy, which isn’t too dangerous, actually. Um, going from 1800 to 2000 energy, um, uh, 200, 200 soar is definitely fairly a little bit of meals for me. Nicely, particularly
Mike: when you think about how a lot much less you weigh and, and for individuals listening, in the event you’re questioning why that may be, like, wouldn’t, wouldn’t his energy be larger if he was heavier, even in the event you had been simply to go together with one thing like 10 energy per pound of physique weight per day, which is mostly rule of thumb for slicing.
That’s most likely what most individuals are going to be someplace round there. Sean, you clearly know this since you did it, however for anyone listening who doesn’t know this, when you’ve a number of physique fats to lose, you really can afford to run a bigger. calorie deficit, as a result of particularly if you find yourself consuming sufficient protein and also you’re lifting weights, and particularly whenever you’re new to lifting weights, you aren’t solely not going to lose muscle, you’ll achieve muscle, although you’re in a substantial calorie deficit.
You may be in a deficit as massive as on common, it may very well be a thousand energy per day, however as a result of you’ve a number of physique fats to lose, uh, that Isn’t going to negatively influence your physique composition or or your well being in in any method now, after all You’ll be able to take that too far. However however what you probably did Sean just isn’t taking it too far nonetheless, as soon as you might be leaner and upon getting a bit extra muscle since you’ve been coaching now for a bit.
You’ll be able to’t afford to run that enormous calorie deficit anymore. Now your deficit has to come back down, um, possibly to the vary of anyplace from most likely 250 to 500 per day, relying on numerous issues. However anyway, for individuals listening, who simply may be questioning, effectively, wait a minute, how did he, how did he begin at like 270 with an 1800 calorie eating regimen?
And now, you recognize, Many scores of kilos later, he’s, he’s at 2000.
Shaun: Yeah. Yeah. So, after which for lunch, you recognize, proper now I’m simply sort of doing like a protein shake, um, you recognize, I physician up just a little bit, possibly just a little almond milk, um, fats free milk, a few scoops of, um, I’m doing the Legion, um, Dutch chocolate.
You recognize, if I would like a, like just a little kick or one thing, I’ll, I’ll pull like a cup of espresso in there too. And, and, you recognize, it may very well be the reduce speaking, but it surely sort of tastes like a, like a frappe or one thing. If you happen to can swing it, you recognize, just a little scoop of peanut butter in there to a few ice cubes, mix it up, makes, offers it that texture.
So it normally comes as much as like 500 energy, however I believe that’s good as a result of there’s a number of protein and it’s, you recognize, that’s my lunch. I’m not doing anything. After which dinner is, you recognize, like a feeder or one thing, which most likely about 600 energy, 700. After which I’ll finish it with like a casein, a legion casein, uh, protein to, uh, get me by means of the night time.
That’s how the mill is, proper? It’s not tremendous thrilling, you recognize, but it surely’s, you recognize, it’s getting me the outcomes I would like proper now. And likewise to one thing that my coaches at all times say to me is that this isn’t without end. So on
Mike: the meal plan, I’m curious since you had the 2 meal plans that we supplied to you and people lasted a few weeks and also you made some modifications, but it surely seems like you then discovered some meals that you simply had been okay with consuming It seems like that you simply’ve been consuming roughly like this for some time period.
Is that, is that the case?
Shaun: Yeah, for essentially the most half, I simply sort of like swapped out like floor beef with floor turkey. Um, you recognize, as a substitute of like rooster thigh, rooster legs with rooster breast, issues like that, um, you recognize, floor, floor rooster. So I, I, for essentially the most half, eat no matter I used to, I simply made smarter selections.
Like if I need a sloppy Joe, I do it with floor turkey. Um, after which a wheat bun and against, you recognize, 80, 80, 20 floor beef and, you recognize, only a large potato bun and extra greens. And in order that’s why I do, I, I do extra greens and extra fruit with my dinners as a substitute of like fried potatoes or French fries, you recognize, issues like that.
I don’t deep fry something. I bake it. And so it’s simply total smarter selections. Plenty of it’s nonetheless the identical sort of factor. It’s simply smarter elements, higher elements. And that’s, that’s
Mike: level that it’s a number of the identical kinds of meals that you simply eat. You’re simply being smarter about the way you put together them, the way you mix them and so forth.
Shaun: Proper. Proper. Like if I need a pizza, possibly I take advantage of a cauliflower, uh, crust pizza. If it’s finished, proper. It’s, it may be the reduce speaking. It doesn’t style that totally different. It’s satisfactory. It’s satisfactory. Usually it’s. Into the trash and also you order actual pizza, however that’s, that’s what I assumed the primary time I attempted it, however I attempted it once more and I, all proper, so I’m not, I’m not even joking about this for like my lunch or no matter.
I had a halo and a cauliflower pizza yesterday and I used to be like, that is the best shit ever. So I believe I texted, you recognize, my coach, I’m like, I’m undoubtedly in a reduce as a result of I’m consuming a cauliflower pizza and halo ice cream, and it doesn’t get any higher than this. And he’s like, you recognize, like welcome, you’re there or one thing like that.
That’s what he texted again. Yeah. It’s like a ceremony of passage. And what
Mike: about off plan consuming deal with meals, cheat meals, no matter you numerous individuals name them, however the concept is. Okay, you’re going to go to a restaurant or, um, you’re gonna once more, you’re gonna eat one thing that’s off plan since you wish to,
Shaun: yeah, I do that after per week.
You recognize, some individuals do it as soon as a month. Some individuals don’t do it in any respect. I do it as soon as per week as a result of, you recognize, for one, this can be a marathon for me. It’s not like I acquired like a bodybuilding present developing in six weeks. I don’t don’t have anything. Um, so I’m simply attempting, if I begin craving one thing or no matter, I’m like, I’ll do a Friday anytime that I began having like dangerous meals ideas, I used to be like, effectively, let me see how I can work it in on Friday.
And it’s not a whole day. I don’t do a cheat day. I do a cheat meal and I’m going by, you recognize, the, the foundations I used to be given every time I joined this system, you recognize, um, 150 p.c of your each day energy keep beneath 100 grams of fats. All proper. In order that’s what I’ll do. So I acquired loads of time to plan. Trigger I do know me and my spouse, we do like date night time on Fridays.
You recognize, we sort of simply work out what would you like, you recognize, after which we simply, if we obtain the menu at first after which I’ll simply begin wanting by means of like, okay, you recognize, like 2000 energy, I can go as much as like 3000 energy with that’s loads for me. And particularly if I don’t, you recognize, eat anything all through the day, like on these days, I wish to sort of save all the pieces for that.
So I might need a protein shake and a protein bar within the morning, after which I’ll simply save all the pieces for that. You recognize, and that may not be one of the best ways to do it, however the best way I see it’s someday per week. Yeah, no, it’s. It’s .
Mike: I imply, yeah, in the event you’re, in the event you’re doing that 5 days per week, I’d counsel that you simply make a change, however in the event you’re doing it someday per week, it doesn’t matter.
Shaun: Yeah. So I, you recognize, I simply do it someday per week and my abilities numbers are nonetheless happening. I don’t wait the subsequent day after simply because, you recognize, there’s most likely a number of sodium and it may very well be a water weight. I don’t want that in my head. So, after which I’ll simply choose it again up on Sunday and simply get again at it.
After which. You recognize, it’s simply someday per week, one meal.
Mike: And do you discover that you simply look ahead to that meal? That nearly is sort of a sort of like a psychological reset for that for the subsequent week, you recognize?
Shaun: Yeah, undoubtedly. As a result of such as you acquired individuals who love, you recognize, to work out and issues like that. I’m not a kind of individuals, Mike.
I beloved saying that consuming ice cream and pizza and watching TV. That’s my factor. You’re going to the health club. That’s not my factor. However I do it as a result of it does make me really feel higher. It’s like, like, for instance, my coach advised me he wanted me to do, you recognize, an hour, um, of cardio per week. So once we first began, you recognize, he’s seen that I logged half-hour on the rowing machine on, on Monday.
And he’s like, you recognize, Hey man, that was actually good. I’m like, I do it. I did it as a result of I hate it. That’s why I did it. I did it as a result of I hate it. Something I hate this a lot has acquired to be good for me. So. You recognize, I look ahead to the cheat day. And, you recognize, I really feel like crap after I eat, sort of like in the event you drink an excessive amount of the subsequent day, it’s sort of like a meals hangover.
Um, however yeah, I don’t know. I look ahead to it. Yeah. And
Mike: over time, what is going to most likely occur is you would possibly maintain the behavior in, however a minimum of what I’ve seen in many individuals, it tends to scale down a bit the place we’re then as a substitute of going for the total two or 3000 energy. It’s a thousand energy or it’s possibly 1500 and possibly it’s, uh, it’s not as a lot fatty fried sort meals.
And anyway, but it surely doesn’t actually matter. Even when it stays precisely as it’s now, it’s, uh, it’s, it’s not going to be negatively impacting your physique composition or your well being.
Shaun: Yeah. The final one I did this final Friday, my energy for the day was I believe 2, 500. So I solely went up 500 energy for out, you recognize, 500 energy additional that day.
And I used to be proud of it. I used to be happy with it. You recognize, I, I’m not like, okay, I acquired, I acquired, you recognize, 150 extra p.c additional energy this present day. Let me see, let me, let me maximize this. You recognize, I can add a cookie right here. I can add, you recognize, I’m not doing that. I’m like, all proper, she needs to go right here. I wish to go there.
Let me have a look at the menu. Okay. That’s this inside my parameters, you recognize, and I’m not going to be like strict, strict, it was like 100 energy or no matter. I’m not, no matter. There’s someday, you recognize, and, and my coach was, you recognize, tremendous cool about that too, as a result of he mentioned just about, you recognize, what we’re speaking about is like, look, man, it’s simply someday.
Don’t go like loopy. However simply get pleasure from your self. It’s simply someday. So I imply, he even made out like, I don’t actually have to love monitor it all the way down to the quantity if I didn’t have to, however I’m going to although,
Mike: particularly in case you are principally consuming protein main as much as it, which can also be one thing that if I’m going to make use of this little method, that’s what I like.
Trigger if I’m going to exit to a restaurant, it’s most likely going to be carbs and fats. That’s most likely what I’m going to wish to eat. I’m most likely, except it’s a steakhouse or one thing, I’m most likely not going to order it. Uh, a steak or I’m not going to wish to really feel like, effectively, I, I would like 50 grams of protein.
So I acquired to search out that someplace. And so once more, in the event you’re, in the event you’re principally simply consuming your protein, so that you’re finished together with your protein for the day, after which at dinner, you’re simply going to get pleasure from some carbs and fats, then it’s arduous to mess that up. As a result of once more, such as you mentioned, after, after you eat, even after you eat 1500, a thousand and 1500 energy.
Particularly if, in the event you’re taking your time, if it’s an appetizer too, after which little bit later, it’s the entree, you’re already going to be most likely full and comparatively finished consuming anyway. And so, so it’s, it’s really tough for most individuals at most kinds of eating places to go a lot past that anyway.
The place had been you then? You simply really feel such as you’re, I imply, you’re pressure feeding your self otherwise you’re consuming one thing, you’re not hungry in any respect. Perhaps it’s simply good. And you recognize, that like, I’m not hungry in any respect. I’m simply persevering with to eat. Yeah. Yeah.
Shaun: Yeah. I’m to the purpose now the place once I’m full, I simply cease, you recognize, the place earlier than.
I’d simply maintain consuming simply because it’s scrumptious. It’s in entrance of me. I paid for it. I’m simply going to maintain consuming. However now I, I’m not in that mindset anymore. I’m full. I’m finished. That’s one thing that, um, you recognize, sort of got here with time. I suppose it sort of needed to retrain myself just a little bit to acknowledge that I’m full the place earlier than I didn’t essentially really feel full anymore.
I used to be nearly 300 kilos. So one thing wasn’t registering for me.
Mike: Yeah, I imply, there can, there could be a disconnect between physiological starvation and psychological or emotional want to eat the place you’re not bodily hungry, however you simply wish to eat otherwise you wish to maintain consuming and for individuals listening, a straightforward method to inform, to verify your self is if in case you have meals issues.
The will to eat. If you happen to had been to think about a bowl of boiled beans in entrance of you, in the event you would eat the beans. Perhaps you get to salt them possibly, however in the event you would eat them, it’s most likely bodily starvation. If you wouldn’t eat them, it’s most likely not bodily starvation. It’s most likely psychological or emotional want to eat, which may be stress associated, it may be boredom.
Associated simply sitting round an excessive amount of, uh, is a straightforward method to eat an excessive amount of as effectively.
Shaun: Yeah, yeah, undoubtedly. Yeah. Trigger all the pieces we did, you’re having a foul day, go get this, you recognize, you’re having day, let’s rejoice with this, you recognize, all the pieces was rewarding or consolation or no matter with meals. That’s how I grew up.
So, you recognize, in my maturity, it simply saved on going and it simply acquired to a foul, a foul, dangerous spot. Let’s speak about coaching
Mike: and the way that was arrange, what your resistance coaching seemed like, what your cardio seemed like, and if there have been any obstacles that you simply needed to overcome, any adjustments that you simply needed to make to have the ability to get the outcomes that you simply needed.
You bought,
Shaun: effectively, my coaching was a number of free weight. Um, you recognize, like I mentioned, that is across the time of the pandemic. And so all the pieces was closed. I’m in Chicago. So all the pieces was closed down right here, you recognize? So I, I discovered some man who was promoting like a bench press, um, with all, with like 300 kilos of weights.
Um, so I acquired that, I acquired a, I acquired an influence rack in order that I might do squats. And, um, I’ve a Peloton for cardio and a rowing machine additionally for cardio. And that’s what I’d do. It was simply, you recognize, like. You recognize, Mondays was centered round like bench urgent, incline, you recognize, then I’d do some, uh, dumbbell stuff, single arm, incline, dumbbell, or yeah, single arm, dumbbell, after which incline, single arm, simply numerous free methods, issues like that, uh, would, you recognize, most likely do possibly 20 minutes on the Peloton to get some cardio in.
And that’s what I did. I did that 4 days per week, you recognize, or I’d elevate 4 days per week. I wasn’t the identical exercise, clearly. Then the subsequent day could be labored round just like the deadlift and, you recognize, totally different pulling workout routines, triceps, issues like that. Then we’d have a leg day and yeah, I imply, it was only a constant.
After which round 5 months in one thing popped in my elbow. Throughout, throughout which train? It was really throughout an incline. So I used to be doing, um, fairly near, uh, my max as a result of it was, you recognize, development fairly good and I used to be pushing actually arduous and it simply, one thing simply popped in it and it simply by no means acquired higher.
So we needed to simply actually make some adjustments. So I went from having the ability to do a dumbbell curl to the place I might solely do hammer model curl, and I needed to drop it as a result of something with. Palm up or palm in, I couldn’t do it anymore. So we simply, you recognize, how you can work round that, you recognize, actually deal with the eating regimen and steps, you recognize, totally different workout routines.
And it will definitely led to the place I really needed to have surgical procedure and so they needed to, um, take away the tendon, clear the world after which sew it again. And I’m simply now, two years later, capable of begin lifting once more. Wow. And what was the, what was the character
Mike: of the harm now that you simply, you recognize, particularly
Shaun: All I, all I do know is he mentioned that he needed to take away the diseased tendon after which clear the world as a result of he needed to detach it from my elbow.
Um, after which, you recognize, reattach, you recognize, reduce, reduce a few of it off. That was, I suppose, is admittedly, actually tore up after which reattach it. And I used to be in a solid for a few weeks and bodily remedy for 3 months. And yeah, it was only a actually horribly dangerous tendonitis. I believe I see. Yeah, so there
Mike: was already tendon harm or dysfunction that may solely take a lot stress.
Shaun: Yeah, I lastly simply had it. And so after that occurred, I simply needed to actually dial again what I used to be doing, actually deal with my eating regimen and my steps. And I might nonetheless do legs, you recognize, and numerous totally different workout routines, uh, I might nonetheless do, you recognize, lighter, but it surely simply began getting lighter and lighter and lighter.
After which I’ve to have the surgical procedure. And at that time I used to be just about simply doing like a eating regimen break slash upkeep and, you recognize, simply let myself heal. Yeah, all the pieces’s good now. I simply acquired finished with bodily remedy a few month in the past, and my weights are beginning to return up once more. Nicely,
Mike: I’m glad
Shaun: to
Mike: hear that you simply’re higher and also you’re capable of get again to it.
I don’t know in the event you did this, however for individuals listening, it may be useful to know that When you’ve one limb that’s injured, upkeep energy is a good suggestion, particularly whenever you’re attempting to recuperate from, like, a surgical procedure. Consuming sufficient protein, after all, good concept, however one thing that many individuals don’t know is, it’s known as the crossover impact, and there’s analysis on this, that in the event you practice your Non injured limb, it would assist you to retain a muscle and energy in your injured limb, which sounds mystical and woo woo and seems like bro science, but it surely’s not.
It’s, it’s really a studied, it’s really a studied phenomenon. So if anyone listening, if you end up with a limb that’s untrainable for a bit, practice the opposite limb. And within the case of you had talked about, you had been doing one arm dumbbell urgent. You are able to do that. You are able to do a number of totally different one arm or only one limb unilateral workout routines, significantly with dumbbells and kettlebells that, uh, Will assist you to preserve your routine.
It’ll assist you to, after all, maintain your, your temper up and assist you to retain your sanity, not having to take many months off of the health club altogether. And it’ll finally assist you to regain the muscle and energy. You will lose muscle and energy in your injured limb, however you’re going to lose much less in the event you simply maintain coaching the wholesome limb.
And so then when you may practice the injured limb once more, you’re going to get again to the place you had been quicker.
Shaun: Yeah. Yeah. You recognize, in bodily remedy too, um, we did a number of stuff with bands and, uh, resistance bands and, uh, really, really appreciated that loads too. It’s sort of like a distinct burn for some purpose.
Mike: Yeah. And, uh, so together with your coaching, uh, earlier than you had Gotten injured. Uh, had been there any adjustments that you simply needed to make or had been you actually had been simply, trigger you’ve a really, you’ve a quite simple setup and also you’re simply doing all of your fundamental barbell coaching and that acquired you all the best way from 270 to, I believe you mentioned, what, 190 or so?
Yeah.
Shaun: 191. It was very fundamental. That’s sort of what I get gathered out of your books too.
Mike: Yeah, yeah, no, there’s nothing incorrect with that. I imply, that’s it. Simply, I simply wish to impress that time on individuals listening that, uh, with, with such a easy setup,
Shaun: what you had been capable of do. That’s what impressed me. And um, I sort of thought, all proper, no matter, Mike, I’m studying your e book and I used to be like, simply do that, this and this.
I, you recognize, okay. Mike, you recognize, so I used to be like, no matter, I acquired nothing else occurring. So, and I, That’s it as a result of within the health club, I by no means went over to the freeway space. That’s the place the true bodybuilders had been. I used to be like, I don’t know, no enterprise being over there. It was large outdated dudes, you recognize, trigger right here’s the deal.
Mike, I’m 40 years outdated, 5, seven, 270 kilos. You don’t see guys that seem like me wandering round over there. You don’t see guys that seem like me on the quilt of males’s well being, you recognize? So I used to be like, none of this really works. You recognize, I’m, I’m, I’m. Proper. So in the event you see commercials of, you recognize, individuals attempting to promote like razors for shaving your head, they’re already clear shaven within the business.
You recognize, you see individuals on the quilt of those health magazines telling you how you can drop some weight. They’re already acquired a six pack and a rip present. Someone that appears like me, some fats bald man. You recognize, after which let’s see one thing like that. You don’t see that. So I’m studying your e book as I do that, this, and this, like, okay, Mike, yeah, I’ll, I’ll try this.
And I don’t wish to seem like you, you recognize, trigger I’ve seen your photos, Mike, you recognize, so I, you recognize, like no matter, however I used to be like, I acquired nothing else occurring although. There’s a pandemic, no matter, let’s do it. So I simply gave it a shot. Nicely, what have you learnt? It labored
Mike: due to COVID did so. So it was over this course of six months or so.
There’s a radical change in your physique composition. I’m assuming there are some individuals in your life who didn’t see you till so the final time they noticed you, you had been 2 70. Now you’re one 90. Did that occur?
Shaun: Yeah, yeah. Um, sadly it wasn’t underneath the very best circumstances. You recognize, my stepfather handed away, so a few of us acquired collectively for the funeral and, um, you recognize, they, they seen and it was like, you recognize, effectively she, it was my cousin.
She mentioned, effectively, Sean actually buffed up, you recognize, I used to be like, recognize that, however, um, . However no, I imply, yeah, some individuals did discover it, and that’s whenever you simply have that dialog with them. They was like, you recognize what occurred? I’m attempting to drop some weight and doing this and doing that, and I’m like, effectively, that is what I did, and.
Oh, so, so that you listened to weights and did steps and ate wholesome. Um, that’s not what I needed to listen to. Type of like what we talked about earlier. It’s like, that’s it, man. However minimally,
Mike: you might need planted a seed. Perhaps that’s not what they wish to hear proper now. However who is aware of? Perhaps a yr from now, after attempting 5 extra fad diets, they’re going to do not forget that dialog and They’re going to simply accept that possibly that’s what it takes.
Perhaps I, possibly I’ve to look within the place that I least wish to look. Perhaps that’s how this works.
Shaun: Yeah. Yeah, for certain. I hope it did. I hope it planted a seed as a result of as a lot as I don’t like going to the health club, as a lot as I don’t like maintaining a healthy diet, I’d do it over once more. As a result of I really feel nice. I really feel so significantly better than I did.
I had sleep apnea. I had a hypertension. I simply had a blood take a look at not like two weeks in the past. Every little thing’s good. My physician, my blood strain, my physician was like, your blood strain has by no means been this good. You recognize, all the pieces is ideal. That’s not been that method for like 10 years for me. You recognize, I imply, effectively, I’ll take that again.
The final like two years consecutively, they’ve been good ever since I dropped the load and, you recognize, since then, Michael, it’s has to have been good. I do it each six months.
Mike: Yeah, it’s nice. And I imply, actually one of many easiest methods to enhance mainly each significant side of our well being. is to lose fats and achieve muscle.
And yeah, you may take these issues to an excessive and it will possibly grow to be unhealthy, but it surely’s, it’s tough really to take that to an excessive. And within the case of gaining muscle, it could nearly at all times contain the usage of anabolic steroids. You’re not going to realize an excessive amount of muscle naturally. Perhaps you may overtrain your self attempting to realize an excessive amount of muscle naturally seven days per week, two hours a day or one thing, however you’re by no means going to really achieve an excessive amount of muscle naturally and dropping an excessive amount of.
fats naturally with out the usage of numerous kinds of slicing medication can also be tough. You’ll be able to, you are able to do it, however you’re going to undergo extraordinarily. And so virtually talking for many everybody, that’s only a rule that in the event you achieve just a little bit extra muscle and in the event you lose just a little bit extra fats, you might be simply going to be.
More healthy.
Shaun: Yeah, for certain. I really feel method higher than I did. And it’s actually not that arduous. I’d identical to to place that on the market to anyone who, you recognize, possibly was the place I used to be at once I began. It’s actually not that arduous to, when you get going, it’s a momentum that you simply simply, that simply goes. And you then begin wanting ahead to it.
And the toughest half is simply displaying up. And that’s such a cliche to say, but it surely actually is simply present up, simply go to the health club, simply take two or three steps contained in the health club. If you happen to don’t wish to go house. However when you get there, you’d be like, you recognize what, possibly I’ll simply go over right here and do that, or possibly I’ll simply go and try this.
After which subsequent factor you recognize, you recognize, you’ve finished a exercise and also you don’t acquired to go there and do like 45 minutes to a few hours. You recognize, a number of these exercises I’m finished in like half an hour, you recognize? So except it’s like a cardio day on high of it, but it surely doesn’t take all day. And one of many issues that I did was new to me was the 2 to a few minute, uh, in between reps.
That was one thing that I didn’t do earlier than. And my rep velocity, I at all times. I used to be, I used to be too quick. So I believe that may’ve contributed to my elbow harm. Trigger I didn’t relaxation and I used to be like, you recognize, like a bench press. It was identical to up, down, up, down, up, down, up, down. After which it was my coach that was like, Hey man, you bought to sluggish this down.
You bought to do it. Like every rep is its personal set. I imply, simply little issues like that, you recognize, simply get your type proper. And simply present up. That’s, that’s just about it. After which to care for itself.
Mike: Yeah, it’s very true. One thing I’ve. mentioned many instances is you simply make an settlement with your self that such as you mentioned, you may depart, however you bought to indicate as much as the health club.
And I’ve mentioned 10 minutes. I’ve mentioned, you bought, you bought to indicate up. You bought to do one thing. You bought to do one thing for 10 minutes. After which if 10 minutes you’ve finished 10 minutes of your exercise, possibly your exercise is meant to be half-hour and even 60 minutes and also you’ve finished 10 minutes and also you wish to depart, you then can provide your self the permission to depart, however you bought to indicate up and you bought to do your 10 minutes and watch, watch what number of exercises get finished this manner.
Shaun: Yeah. And likewise to, um, I wish to circle again round to, once I mentioned that, like these large scary guys over within the freeway space, couldn’t be nicer, couldn’t be nicer than, you recognize, people who I’ve seen in your entire place, you recognize, they’re keen to assist me out or, Hey man, can I get a spot? You recognize, I don’t know if I might try this.
I acquired, I acquired 25s on right here, you recognize, I’m doing 95 kilos for my first. Beginning this factor out, you recognize, and I sort of embarrassed as a result of this man’s acquired like 800 kilos on the bar or one thing. I acquired like these little itty bitty plates. I’m like, Hey man, I don’t even know if I can do that. Like, Oh yeah, yeah, man, I acquired you.
I acquired you. You recognize, after which like attempting to pump you up and you recognize, I used to be like, man, these guys couldn’t be nicer. So yeah, so don’t be afraid to, uh, to walk on over to, to the freeway space too, as a result of, um, you recognize, for essentially the most half, they love seeing any person simply attempting to raised themselves. So I assumed that was superior.
Mike: Yeah, that’s completely the rule. And, and it’s, it’s really, in my expertise, it’s arduous to search out exceptions to that. They’re on the market. Some, some guys are simply dickheads, however that’s, I, I’d have to actually give it some thought to even have the ability to provide you with some examples over all these years the place, certain, I can consider some dickheads, however I, I Don’t know if I’ve really ever seen any person who’s large and powerful or in nice form, deal with any person who’s not badly, who’s simply in there understanding.
Perhaps it’s occurred. And I simply haven’t seen it. Simply, I can’t consider a single occasion of that occurring except possibly any person was doing one thing that’s unacceptable, however so far as precisely what you’re saying, going over there, asking for a spot, even asking, Some, some recommendation, like ask their ideas on, on a machine or on an train or a type or no matter, typically talking, individuals in gyms are very supportive are, it’s sort of the, nearly the other of the stereotype that’s typically promoted.
Within the media that, that it’s such a poisonous setting and no, it’s, it’s, it’s nearly at all times the other of that.
Shaun: Yeah, I, I discover that they’re extra amped in the event you’re amped, they’re amped, they’re stoked that you simply’re stoked to do that, you recognize, as a result of they’re enthusiastic about it after which they wish to give their data about it.
Somebody most likely gave their data to them about it. You recognize, so yeah, I, I, it’s nearly sort of like a brotherhood, you recognize, whenever you recover from there and also you simply see how persons are simply serving to one another out. So yeah, it’s, it’s, it’s actually cool.
Mike: And lots of people have been off form themselves too, even then that may not be now, however they as soon as had been, so that they actually perceive they’ve empathy too.
They had been there and so they get pleasure from seeing any person else making enhancements as a result of they actually know firsthand what which means. Nicely, this was, uh, this was an ideal dialogue, Sean, and we’ve, we’ve lined the, the massive bullet factors that I needed to get by means of. Is there anything that you simply wish to share earlier than we wrap up something I ought to have requested or?
Shaun: I, yeah, you recognize, it’s simply come to me trigger I acquired just a little notepad over right here with little notes and stuff too. I simply wish to let individuals know in the event you do the legion pulse, the tingling is regular. I assumed I used to be having, I assumed I used to be having a stroke, Mike, I needed to pull over and Google
Mike: it. Uh, I’d hope that that I’m really gonna make a remark.
Uh, I’d hope that that’s within the FAQ, not that folks learn FAQs, however a minimum of a false tingles FAQ, as a result of sure, it’s, it’s beta alanine. And really it’s a, it’s check in that it’s. Signifies that it’s top quality beta alanine as a result of there are low high quality beta alanine supplies on the market which can be loads cheaper than what I take advantage of, however you’ll get no tingles from them as a result of they don’t work.
Yeah, yeah, for certain.
Shaun: However yeah, Mike, it’s been an absolute pleasure, man. So
Mike: yeah, once more, thanks for the time. I recognize it.
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