Ep. #1012: How Fernando Misplaced 55 Kilos and Mounted His Relationship With Meals


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Mike: Hiya, whats up, and welcome to a different episode of Muscle for Life. I’m your host, Mike Matthews. Thanks for becoming a member of me immediately for one more installment in my Success story sequence of episodes the place I speak to individuals who have used my work. Generally they’ve learn a ebook, generally they’ve signed up for my one-on-one teaching.

Generally they’ve simply learn articles and hear. To podcasts and used a ebook or an article podcast, teaching to drastically enhance their health and their well being, and in lots of instances, many features of their life. As anybody who has gone by way of a change of their very own, is aware of that when you begin bettering your health, bettering your well being, when you begin bettering your physique composition, you begin exercising usually, consuming properly.

You may’t assist but in addition enhance your psychological well being and your ambition and your relationships and your work and so forth and so forth. And so on this episode, I talked with Fernando who learn my ebook Greater Leer, stronger, after which signed up for my one-on-one teaching program, and he misplaced over 55 kilos and he fastened his relationship with meals.

Which is a large achievement for not simply bettering your physique composition and bettering your well being, however sustaining it. Due to course, the aim is to not simply obtain a sure physique composition or a sure stage of well being it’s then to take care of that or one thing like that indefinitely, and creating a wholesome relationship with meals is, Is admittedly an underrated type of self-mastery, I believe.

However possibly that’s, uh, fodder for one more episode. And anyway, coming again to Fernando, he made a variety of very apparent enhancements to his physique, however he additionally was then in a position to take pleasure in taking part in along with his youngsters extra. He took up mountain biking, one thing that he. All the time needed to do or, or needed to do for a while, however simply wasn’t match sufficient to do it.

So he began doing that and he has prevented damage. He has taken some falls in his mountain biking that he didn’t get harm due to his health, as a result of he’s robust. If he. Didn’t do his energy coaching. He’s sure that he would’ve had some fairly dangerous accidents, and the energy coaching has prevented that.

And he has additionally, once more, discovered a strategy to eat the meals that he likes on a schedule that he likes, that enables him to take care of the physique composition and the well being that he likes. And earlier than Fernando discovered my work, he was over 230 kilos. He was sed. He couldn’t even play along with his youngsters. And so it’s a reasonably cool story.

Uh, at the least I discover it fulfilling as a result of that is the sort of stuff that obtained me into the health racket within the first place. I began with writing books and I’ve continued to try this and I’ve continued to write down articles and document podcasts. As a result of that is the work that I do this issues probably the most. It’s even why I began Legion.

I began Legion not simply to promote dietary supplements and to generate profits, however truly to create top quality dietary supplements that do work, uh, precisely as they’re promoted. In order that’s. Creating good formulations, you already know, science backed components, science backed doses, pure components, nor synthetic components which may impair well being, particularly for those who eat them day by day eternally.

Additionally although, to create good instructional materials and to get. People who find themselves initially solely thinking about dietary supplements to get thinking about studying, studying articles, listening to podcasts, studying books, as a result of what they do within the kitchen, within the gymnasium in fact, is much extra essential than what tablets, powders, or potions they swallow.

Irrespective of how efficient these tablets, powders, and potions are, as a result of pure dietary supplements are simply supplementary by nature, you don’t want any to attain your well being and health targets, though, May also help. And when you’ve got the price range and the inclination, I believe it’s price contemplating at the least taking some, like a protein powder, an excellent multivitamin of fish oil.

And so forth. However once more, you don’t need to, and so I, I began Legion primarily to simply discover a strategy to get extra individuals into my instructional work. Some persons are on the market in search of books and articles and podcasts. Okay. I’ve stuff that they’ll discover and. . They will learn my books and articles and take heed to my podcasts, however there are numerous individuals on the market who should not in search of instructional materials.

They’re simply in search of fast fixes. Generally they’re simply in search of a complement, one thing they’ll take that they hope will assist them lose fats sooner, for instance. Okay. I’ve a few product. May also help you lose fats at the least a bit bit sooner. However in fact, what’s most essential is that you just perceive power steadiness, and macronutrient steadiness Effectively, how do you get that one who simply needs the complement to care about power, steadiness, and macronutrient steadiness?

It’s important to get ’em into your orbit. After which it’s important to educate them. It’s important to present them, and it’s important to get them to know that dietary supplements are supplementary. And so anyway, I’m, I’m sort of simply rambling right here, however, uh, I, I like these episodes. I, I like listening to the, the impression that my work is having, and I like sharing them with you, the.

Listener, as a result of I hear from many individuals who discover, they get inspiration from these episodes as a result of they usually see a bit little bit of themselves on this case, Fernando, they usually assume, Hey, Fernando sounds sort of like me. I, I’m, I’m, I’m outta form. And you already know, I, I resonate with this man. He appears to assume like me, and if he can do it, why can’t I do it?

So anyway, I hope you want this episode and thanks once more for, However first, how would you wish to know a bit secret that can allow you to get into the perfect form of your life? Right here it’s. The enterprise mannequin for my v i p teaching service sucks. Growth, mic drop. And what within the fiddly frack am I speaking about?

Effectively, whereas most teaching companies attempt to maintain their purchasers round for so long as doable. I take a distinct method. You see, my workforce and I, we don’t simply allow you to construct your finest physique ever. I imply, we do this. We determine your energy and macros, and we create customized weight loss program and coaching plans primarily based in your.

Objectives and your circumstances, and we make changes relying on how your physique responds, and we allow you to ingrain the correct consuming and train habits so you may develop a wholesome and a sustainable relationship with meals and coaching and extra. However then there’s the kicker as a result of as soon as you might be thrilled along with your outcomes, we ask you to fireside us severely.

You’ve heard the phrase give a person a fish and also you feed him for a day, educate him to fish, and also you feed him for a lifetime. Effectively, that summarizes how my one-on-one teaching service works, and that’s why it doesn’t make practically as a lot coin because it. However I’m okay with that as a result of my mission is to not simply allow you to achieve muscle and lose fats.

It’s to provide the instruments and to provide the know-how that it’s essential to forge forward in your health with out want. So dig this if you join my teaching, we don’t simply take you by the hand and stroll you thru your entire strategy of constructing a physique you might be pleased with. We additionally educate you the all essential sensible behind the hows the important thing ideas and the important thing methods it’s essential to perceive to grow to be your individual coach and the perfect.

It solely takes 90 days. So as an alternative of going it alone this 12 months, why not attempt one thing completely different? Head over to Muscle For all times.present/vip. That’s Muscle O R Life Present slash vip and schedule your free session. Name now and let’s see if my one-on-one teaching service is correct for. Hiya, Fernando, good to fulfill you.


Fernando: to be right here. 

Mike: Thanks for having me. Yeah, completely. Thanks for taking the time to come back and share your story. A great comply with up. Enrique, your buddy is the final considered one of these episodes that I recorded. So right here we’re, small world. Yeah, 

Fernando: it’s superior. Manrique is, uh, wonderful good friend of mine. I’m grateful to him for having launched me to your ebook and to your stuff.

And, uh, he’s been, uh, an ideal, uh, accomplice on this, on this journey. We stay in several international locations, so we sort of had our personal, our personal journeys, completely different tales, however, however ultimately, your ebook and your technique actually is, is, is on the backside of it. grateful to you and to him? Yeah, 

Mike: completely. And for, for individuals listening who like me in my work, generally individuals will ask, Hey, what can I do to, is there something I can do to, to thanks or, you already know, help you?

And, and simply, simply this phrase of mouth, that’s what I all the time say, like that helps probably the most. Simply telling anyone about how my work has helped. Or if anyone, you already know, with health a variety of instances, Folks in our orbits, they, they see the modifications occurring and, they usually need to know, what are you doing? And it’s additionally simple to say, I’m mainly simply doing this.

For those who simply learn this ebook, like, this will provide you with every little thing that you just want. So I admire any and all phrase of mouth. It, it truly is probably the most precious kind of promotion that any kind of product and repair can get. Yeah, in fact. 

Fernando: You already know, and, and I beneficial your stuff to lots of people. Some individuals have taken it to coronary heart and, and have it’s useful because it was to me, and others know, you already know, so I believe on the backside of it, it’s, it’s sort of like the place you might be mentally and your, your, your angle and your motivation, your, your sort of, uh, Willingness to make, uh, to make modifications in your life.

And, and completely different persons are in several levels of their lives. So to me, this actually got here on the proper time and, and, and the correct recommendation, and it was simply transformational. So, 

Mike: yeah. Yeah, and that’s an ideal level on, on the timing. It may be discouraging. To attempt to assist individuals after which see them simply ignore your recommendation after which fall flat on their face after which change nothing.

It may be arduous to know, particularly for those who’ve already achieved what they are saying they need to do or are attempting to do, and but they received’t simply comply with. Your directions, so I get it. I get the frustration, however to simply your remark, a variety of the instances it’s simply timing. They’re simply not prepared for what it’s important to, to supply.

They’re not prepared to your recommendation but. And so it might probably, it might probably. , particularly if that is anyone who’s near you, it may be arduous to remain affected person when once more, the issue appears so easy to you since you’ve already solved it and also you’re like, why don’t you simply press this button after which press this button after which this one and the issue goes away?

Do I don’t get it? Would you like the issue or do you not need the issue? And I’ve seen this now, you already know, I’ve been doing this, uh, for, for 10 years now. 10 years in the past is once I wrote the primary version of Greater Than or Stronger. And you already know, my, my electronic mail inbox is, I believe 200,000 emails despatched and obtained and uh, I assume a few of that’s most likely spam, however so much.

However a variety of these are precise conversations. And so I’ve seen although with individuals in the event that they even stayed sort of loosely related, or if at the least they obtained some good recommendation, possibly they didn’t actually comply with it, then there’s a time and generally it. Is due to one thing dangerous occurs of their life, however there’s some extent the place then they actually determine it’s simply not acceptable to have this downside anymore.

It’s not acceptable to not obtain this aim anymore. After which possibly it was like two years in the past, anyone beneficial uh, considered one of my books or one thing after which they determine. I keep in mind Fernando, he did very well and he stated I ought to learn this ebook. I by no means actually did or I did and I didn’t, you already know, actually do something with it.

Now I’m gonna take it severely and in order that stuff occurs, despite the fact that we’d not pay attention to it. So, you already know, that’s one thing at the least that I remind myself. Yeah, for 

Fernando: certain. For certain. For me, that second was. You already know, once I had my, uh, my youngsters, I’ve three youngsters now. They’re, my daughter is 9, and my, my twin boys are eight.

And after they had been about two years outdated, two, three years outdated, I had gotten to the purpose the place I used to be actually fats. I used to be, I used to be about 240 kilos, most likely upwards of 30% physique fats. By the top, you already know, my finest numbers, I used to be in a position to get down to 1 70 at round 9, 10% physique fats. After I wasn’t actually in a position to sustain with my youngsters and play with my youngsters, after which I knew there was a, you already know, there was a problem as a result of in my household, you already know, a variety of my members of the family.

Battle with, with being chubby and with, you already know, a very poisonous relationship with meals. You already know, I noticed that there was that, that, that I wanted to make, to make a change. And in addition I used to be, you already know, again in my faculty days, I used to be an athlete. I, I performed, uh, faculty sports activities, I performed highschool sports activities competitively.

I used to be a squash participant. You already know, I knew that ultimately I needed to get my act collectively and so I actually needed to hit. Sure catalysts, clearly with the youngsters, uh, footage that I noticed of myself, you already know. However, you already know, I even have to say, you already know, my cousin, uh, who went by way of related transformation, uh, he first began speaking to me about, this was earlier than I learn your ebook, so once I learn your ebook, It actually made a click on.

Began speaking to me about, about macros and the power steadiness, you already know, the, the advantage additionally of, of energy coaching and constructing muscle. The entire thought of physique recomp quite than, than simply fats loss, proper. And so once I, when Enrique gave me your ebook, it simply instantly, instantly made, made sense and it struck a chord.

And, and I used to be in the correct second of my life to, uh, to essentially make a change. And so I did this system simply from the ebook on my own for a few 12 months. You already know, I didn’t actually maintain observe of numbers, however, you already know, visually I had a variety of progress. Most likely misplaced 20, 30 kilos doing that, and, uh, introduced my energy numbers.

Up from just about, uh, zero to, to having the ability to do some respectable squat numbers, some respectable mattress lifts and, uh, bench press. So, after which when, when the pandemic got here round, I began sort of shedding my, uh, self-discipline once more. And we obtained locked. We obtained locked up. And I began gaining weight once more, and that’s once I determined, you already know, after two months of, of, you already know, going within the flawed course, I stated, you already know, that is the correct second to drag the set off on, on the teaching program.

And so I, uh, I signed up, I went on-line and I purchased my first piece of a house gymnasium gear, which was just about a bench. And considered one of these like, uh, like, uh, division retailer. Benches with, with a small barbell and as much as, I believe it’s, I nonetheless have it, about 105 kilos of, of plates. And, and that’s what I, and that’s what I began with.

And that was, that was sufficient to get me to a spot. After which ultimately I began shopping for extra. I obtained an actual barbell, I obtained a, a greater squat rack with, with some larger plate. And a few dumbbells. And that’s just about my, uh, my go-to setup that I nonetheless, I nonetheless do. And for me, considered one of my most important targets was to get again in form in order that I might return to having fun with taking part in sports activities.

And um, you already know, I knew that that lifting weights and energy coaching was, was not my finish recreation. It was getting in form in order that I might, you already know, take pleasure in. Simply clearly the well being advantages and being more healthy and looking out higher, but in addition getting again onto, uh, onto squash particularly. And so I began en having fun with that once more, and I wouldn’t do the, the, the, the excessive depth a part of this system.

I’d play squash as an alternative. And that basically helped me, um, kind of catalyze the burden loss and the, the fats loss. And, you already know, quick ahead to immediately. I, uh, you already know, curiously sufficient, I went on a trip. Perhaps a 12 months and a half in the past to Colorado and I picked up a, uh, a mountain bike and I fell in love with mountain biking.

And now every little thing that I did with, uh, with Legion and, you already know, these final three years, three, 4 years, simply gave me an incredible base. And I’m actually, actually having fun with mountain biking and I’m, my coaching has sort of shifts in direction of a extra biking targeted coaching. I wouldn’t be having fun with it as a lot as I’m now if I didn’t have the, you already know, the bottom and the, the health that I gained by way of your program.

Mike: And the understanding of how this stuff work too. How physique composition works and the way muscle progress works and the way energy achieve works. And it’s enjoyable to, to listen to people who began with simply pure energy coaching after which had been in a position to sort of, uh, parlay that into. Different actions which might be extra enjoyable. And I perceive like even, even myself, energy coaching is one thing that, you already know, I take pleasure in coaching, however I don’t take pleasure in it as a lot as a few of the individuals within the gymnasium.

I want, like they like it. It’s each exercise I see them there, you already know, I’ve 4 days every week, I see them there on a regular basis and they’re actually. For probably the most half, having enjoyable of their coaching and for, for me, I, I don’t get the identical stage of enjoyment out of energy coaching. It’s one thing that I’ll all the time do for my very own private well being and wellbeing.

And it’s additionally a part of my job. However I perceive, let’s say, let’s say it weren’t a part of my job and you already know, I might undoubtedly, though I suppose truly if I give it some thought, if there was one other exercise, say it was mountain biking, one thing bodily that I needed to get into that’s gonna put a variety of demand on my physique.

I’d haven’t any downside bringing my energy coaching down to 1 or two exercises per week, and for individuals listening, you need to know. You may preserve all your muscle and a variety of your energy, definitely with two exercises per week. It may very well be two full physique exercises, it may very well be an higher, decrease, most likely be a kind of.

Uh, it doesn’t actually matter, I assume. Uh, simply be private choice, even, even probably one. Like full physique exercise per week. It is perhaps a 60 or 70 minute prob, most likely not more than an 80 or 90 minute, but it surely is perhaps a bit little bit of an extended exercise, however, however only one energy coaching exercise per week is sufficient to change your physique markedly for those who’re new or to take care of.

A very good physique preserve a, a really above common quantity of muscle and energy, only one exercise per week. And now you’ve gotten much more time. And you can say like restoration capability to offer to squash or to offer to mountain biking. After which possibly there’s some extent sooner or later the place you’re like, you already know, possibly you’re not mountain biking as a lot anymore for no matter purpose.

And then you definately’re like, all proper, I need to go. My one or two energy coaching exercises, so I wanna return as much as 4 or 5 simply trigger or three or no matter. And you already know, so I believe that that non-public strategy of studying for you, what’s the optimum method is, is essential. And don’t get sucked into simply what you see on Instagram.

Folks coaching seven days per week and you already know, two hour exercises and pondering. For those who’re not doing that, you’re not likely attempting otherwise you’re barely attempting, for those who’re not coaching six days per week, that mentality’s ridiculous. 

Fernando: In order that’s the place, that’s sort of the place I’m at proper now. The, you already know what you stated, I’m doing two, I attempt to get in two good weight exercises, after which I’m doing three, 4, generally even 5.

You already know, trip. Or biking exercises within the week, cuz I’m, you already know, with a pair buddies, we signal as much as these like marathon. We simply did one in Guatemala. That’s a 3 day, a 3 day stage race. Like these, these challenges that I by no means, you already know, visualize myself having the ability to do like endurance challenges and clearly altering sort of the precedence of the health facet of issues.

Considered one of my priorities is I don’t need to lose sort of the physique that I, that I. Via, um, the work that I. 

Mike: You don’t, you don’t need to most likely seem like a bike owner, at the least what most individuals they usually consider bike owner . 

Fernando: Yeah. Yeah, that’s precisely proper. I don’t wanna seem like a cy, I don’t care, you already know, as a result of I’m not doing this professionally.

I do that for enjoyable, so I don’t wanna seem like a bike owner. I like how I look earlier than, so I, I’m doing these two exercises every week and, and, and actually I’m conserving my, uh, I’ve dropped a bit bit in numbers. 

Mike: Which is to be anticipated. I imply, there’s the, the discount in coaching quantity. Um, however then there is also the addition of the entire, the mountain biking and there’s a variety of restoration and there’s a specificity to coaching that’s essential.

Like if, if you’re now placing a variety of endurance calls for in your, in your muscle groups, it’s gonna drive diversifications extra in that course versus. Energy. The energy and energy that possibly you had been used to beforehand. Precisely. 

Fernando: And in addition on the diet facet, you already know, I believe what you educate in your ebook and in in your content material, I actually assume it ought to.

Cuz for me it was actually like diet 1 0 1. I actually assume with my youngsters, I’m attempting to show them about, about macros and about power steadiness in the home. Trigger clearly they’re not, they’re not being taught that in class, however I believe it ought to be of college curriculums. And I’ve had this dialogue with buddies, um, and it’s actually, um, We dedicate a lot time in studying various things all through our lives and one thing so essential as nutritions, what we put in our physique, the power, you already know, that our physique wants and the way, the way it works and the science behind it, just like the, it ought to be a, I believe, a reprioritization of that in, in the best way the college programs work.

Primary, I believe it modified my relationship with meals, you already know, as a result of I do know. And, and measuring, I believe measuring your meals for a sure time frame. I inform individuals when, after they, both they’ve requested me or, or they’ve seen me, you already know, like, they’re like, what are you doing? Like, that’s ridiculous.

And you already know, to begin with, I don’t do that on a regular basis. It goes in phases and in intervals there’s an expression in enterprise that I translate to this. It’s such as you don’t handle what you don’t measure. And simply taking the time, the TED of, you already know, measuring your meals and going again to your authentic query like, what was I consuming more often than not I used to be slicing, proper?

I used to be just about utilizing your technique. To sort of hack my starvation as a result of, and I heard you speak with Enrique in your professional podcast, and I’ve heard you say this earlier than and I’m the alternative as you. My relationship with meals was like, I joke round with my spouse and, and, and buddies. I’ll all the time be a fats soul.

Like I like to eat and I’ve, I, you already know, I, I’ve all the time hungry and so. Realizing what the completely different meals that you just put in your plate or that you just get served at a restaurant or that are available in a bag and you’ll learn a diet label and know precisely and know what it’s telling you. It, it actually made me change and for the higher my relationship with meals, like I can now take pleasure in meals guilt free and I can have a pleasant meal and I do know I’m gonna have it and I can, you already know, arrange myself round it.

And even on a trip I can simply. Let unfastened and I do know. Precisely what I must do to sort of return in the correct path. So, and you already know, for me, I didn’t have like a set meal plan. Like, particularly once I was within the co when a training program and doing and doing uh, uh, a lower, I used to be, you already know, managing 15, 20% deficit with some, uh, macro targets.

It additionally sort of taught me how you can cook dinner. I exploit your, uh, your, your, your ebook, your, um, shredded chef ebook, which has some actually cool concepts in there. If, if you already know individuals who, who wish to cook dinner, I’d see my plate. And for some, generally I’ve a bit espresso, uh, espresso scale trigger I wish to drink pour over espresso.

My technique was, Sit on the lunch desk or dinner desk with my spouse and my youngsters with my scale, and I’d simply take issues and weigh it. Clearly, whomever cooked it, I requested to not cook dinner with fat with like butter or an excessive amount of olive oil in the event that they did, to let me know. That’s truly some of the essential issues that I, that I.

Attempt to clarify to individuals, and it simply, and it’s nonetheless thoughts boggling to me, like how, how a lot misinformation there’s round olive oil and fat generally. Like simply the thought of like, you already know, one gram of fats having 9 energy and one gram of carb versus protein, having between three and 4 energy and understanding which meals had fats and which not like that to.

After I actually understood that, that basically helped me hack, you already know, diet as a result of I used to be by no means hungry. You already know, I used to be slicing and due to this reshifting of the priorities in your plate to larger protein, decrease fats, and, and good quantity of carbs, like I used to be in a position to. Lengthen my caloric deficit and never be hungry.

And that for me was, was, was the largest, the primary, most likely largest recreation changer in my journey. Greater than the, the exercises and every little thing. It’s simply, you already know, studying diet and, and having the ability to actually perceive it and have. You already know, assist me rework my relationship 

Mike: with meals. And, and a few individuals is perhaps stunned to listen to that, that, trigger you’re speaking about weighing meals and there’s some individuals will, I’m pondering of some interactions I’ve had on Twitter, proper?

The place I’ve even made jokes like, okay, individuals will say, for those who’re baking and also you’re weighing all of the components within the recipe, like yeah, in fact that’s, that’s good baking. In any other case you don. The end result you need. However for those who’re slicing and also you’re weighing your meals to get the end result you need, oh, no, no, that’s, that’s disordered consuming.

No, simply because some individuals with consuming issues are very neurotic about their energy and weighing every little thing, they usually have bizarre rituals that they undergo a day. That doesn’t imply that weighing your meals equals consuming dysfunction, and even that weighing your meals goes to offer you an consuming dysfunction now.

Commenting on youngsters. It, it’s not one thing I’d suggest that you’ve got your youngsters do. I’ve even, I even wrote a bit essay on this not too long ago, like analysis exhibits that that’s not a, not a good suggestion to encourage youngsters to get into weighing meals for apparent causes. Additionally, with youngsters, uh, energy and macros, it’s, it’s advantageous to know these.

Issues, but it surely’s higher to, to simply encourage youngsters to eat a variety of nutritious meals and to eat to the purpose of satisfaction. Cuz particularly with youngsters, I’ll get youngsters reaching out to me, often women, however generally guys who like teenage boys who need abs they usually assume possibly they’ll seem like a 20 12 months outdated at 15.

They don’t understand that it doesn’t work like that. Um, however you already know, I don’t suggest youngsters get into counting energy. And once more, deal with, to your level, deal with. Making a, a wholesome relationship with meals if you’re younger after which hopefully you don’t run into a variety of the issues that folks run 

Fernando: into.

Yeah, and simply to be clear, I don’t encourage my youngsters to, uh, to weigh their meals. And I defined to them, this can be a section that I’m going by way of. I’m on this problem as a result of I did the 90 days, so I instructed ’em I’m on this 90 day problem. . And um, what I do educate them is, you already know, the composition of the vitamins.

So about, you already know, I requested them, what are the three macronutrients in meals? 

Mike: No. And that’s, I imply, to your level, that’s simply primary schooling stuff they need to be studying in class as a result of as, as we all know, I imply, I keep in mind again once I first realized about power steadiness and. I had a tough time believing it initially cuz I had learn so many issues in physique constructing magazines and heard so many issues about what drives fats loss, what doesn’t drive fats loss, what it’s important to do to lose fats.

And as soon as I understood a real axiom, right here we’ve got power steadiness after which noticed it. Truly inaction. I imply, you keep in mind, it’s like, uh, it’s like an epiphany. You, you understand that, oh, it actually act truly is this straightforward that that’s all there’s to it. And the identical factor with macronutrients, if you perceive that, oh, okay, not all energy are equal.

These energy from protein do various things within the physique than carbs and fats. These ideas kind the bedrock of diet. And so if you don’t perceive that, or worse is if you, uh, have been. Uh, incorrect ideas. And so now your assumptions about how your metabolism works and the way physique composition works are all flawed.

It makes it very tough, if not inconceivable to attain the outcomes you need and preserve them as a result of the aim is not only to achieve a physique composition one time, it’s to achieve it after which preserve your optimum, no matter that’s, however preserve your required physique composition for the remainder of your life. 

Fernando: and that’s precisely why, you already know, I’m so grateful for, for the work that you just do as a result of it actually teaches you to fish in a method.

It makes it sustainable. Like I do know now that I can simply take. A month off, even when I am going on a protracted journey and I do know precisely what, what to do to get again on, on a, on, on a wholesome, cuz the best way I see it is rather like you wanna be in a, an a bent and an ascending tendency in direction of higher habits. And also you may need some bumps within the street, some ups and downs.

That’s, that’s what I’m after. And I believe you already know what you promote on, like, you already know, individuals, and I caught to this system longer than the three months simply because additionally like Enrique, I just like the accountability facet of issues with the coach, but it surely’s not as a result of I needed to, and now I don’t, now I, I’m not in this system.

And I do know precisely what to do to, uh, if, such as you stated, if I cease, if I cease biking, if I wanna, you already know, I simply know how you can, how you can construct my, my plan, my, my plan round diet and diet on biking is totally completely different. And the idea you gave me, this can be a parenthesis, is like actually. Assist me perceive why it’s completely different.

Additionally, it’s, you already know, you’re burning much more energy and, and cuz your physique’s continually on. And so my price goes up considerably. However yeah, it, it’s sustainable and it offers you management over your, uh, your way of life. 

Mike: Hey there. If you’re listening to this, you might be nonetheless listening, which is superior. Thanks. And if you’re having fun with this podcast, or for those who identical to my podcast generally and you might be getting at the least one thing out of it, would you thoughts sharing it with a good friend or a liked one or a not so liked one even who would possibly need to study one thing new?

Phrase of mouth helps actually huge. In rising the present. So for those who consider somebody who would possibly like this episode or one other one, please do inform them about it. You talked about if you had been slicing that you just, you had been in a position to work it out so that you weren’t hungry. I needed to come back again to that and get particularly what.

You had been consuming if you had been consuming, if you had been consuming your bigger meals versus smaller meals, simply because actually, that’s most likely like 80% of succeeding in slicing is simply not being hungry, , as a result of the extra starvation anyone experiences, the much less profitable they’re. Even people who find themselves gritty and who’re disciplined, starvation is.

Primal urge that we will solely say no to so many instances earlier than we simply have to start out saying sure. And so I’m curious what you probably did. So 

Fernando: for me it was very easy to, to not have breakfast. I actually take pleasure in. My espresso within the morning and I’ve a espresso routine the place I make my pour over Salvadorian some specialty Salvadorian beans, and it’s not arduous to not eat within the morning.

I don’t get hungry within the morning, so I can simply sort of go. All the best way to lunch. So lunch is basically my, my largest meal of the day. So my 20% lower was at round 19 hun. 1800, 1900 energy approx. And so I would go away these for, for lunch, for lunch and dinner. So my. Name it 40, 50 grams of fats that had been, that had been in that meal plan had been like tremendous sacred to me as a result of I do know like fats is sort of what makes meals so savory.

So whether or not it’s from a protein supply or elsewhere, you already know, I’d. Uh, be certain that I used to be, I used to be actually hitting these, hitting these numbers. And in addition work throws, you already know, challenges within the meal plan. I additionally knew once I was out of the home, trigger once I’m in the home it’s a lot simpler as a result of I can, I can meal plan, I’ve my scale and I, I can actually.

Uh, be very disciplined round that, but in addition having your sort of go-tos if you’re out of the home. After I needed to have lunch outdoors a pleasant rotisserie rooster meal, like that was a go-to meal, that basically made me really feel like I used to be having a, a pleasant full meal. I’d, you already know, clock it in at. 900 energy thousand energy with, with some facet of veggies, like a half a rooster, proper?

Like a half a rotisserie rooster. In order that’s, that’s actually full. After which like Subway, for instance, I knew precisely. What sub I might, you already know, I might eat within the dimension, I might even eat the, the large one, proper. So long as I constructed it correctly. And that would slot in, in my, uh, in my meal plan. So understanding the ideas and in addition realizing the components made me be capable to be versatile, proper.

And, and, and take care of, uh, with life. However yeah, in. I skip breakfast and simply my total price range could be lunch and dinner, and I would go away a bit little bit of a, of a, of an area for, for a snack, like a, like a late evening snack. I’d price range my, uh, my chocolate at evening, proper? Like a, like, like a few, a few, uh, of, of bites out of a, out of a chocolate bar.

Proper. Or, or, or a bit ball of, uh, of ice cream simply to sort of get that craving, craving out. In order that’s actually what, what I used to be doing in January. Most likely gonna do a two month lower. I need to get again right down to, uh, to 10%, get my energy to weight ratio for biking up. It’s powerful if you’re, if you’re biking since you don’t wanna, you already know, if you’re on the bike, you don’t need to be on a weight loss program since you additionally should be fueled for the rides and for the, for the coaching.

Uh, in order that’s gonna be an fascinating c. 

Mike: Yeah. After which the wild fluctuations, the power expenditure, make it a bit bit trickier too, as you already know, the place you’re bur you’re burning hundreds of energy on sooner or later after which hundreds of energy lasts, uh, the subsequent day since you’re not biking on that day, as you already know.

You simply need to get a bit bit extra detailed along with your meal plan. It’s important to. No. Okay. In your biking days, the place are you gonna get these additional couple thousand energy? Cuz you don’t need to finish the day in a 2000 calorie deficit. You’re not gonna be feeling good for those who’re doing that too usually. Yeah, 

Fernando: precisely.

The timing of it, the timing of it’s, is, is essential. And in addition, you already know, contemplating. When, if you do these two, three hour rides, I’ve to be taking in carbs whereas on the trip. Proper. Um, fueling these rides, as a result of if not, you’ll simply, you may simply bon and never have an excellent time. That’ll be fascinating. However yeah, I really feel like, like all of the work that I did with, uh, with the coaches at Legion and, you already know, the.

The information that I gained by way of by way of your books is, is, is basically, um, a incredible base clearly for having a more healthy, more healthy way of life. However in my case, I view myself as an newbie athlete, so it additionally works for that. 

Mike: You’ll need to mess around with a few approaches and see what works finest for you.

However one thing that I do know does work properly for, for a lot of people who find themselves actually into endurance coaching is on these actually excessive calorie days. These are often round upkeep energy. Like they’re not likely truly even attempting to be in a deficit on these days. After which, after which on relaxation days is after they’re in.

And generally, generally they’ll even be a bit bit aggressive on, so let’s say they’ve like two relaxation days in a row. On a kind of relaxation days, they could eat solely a thousand energy, simply mainly protein on that relaxation day after which, after which a smaller deficit possibly on the subsequent relaxation day. You’d need to see how your physique responds.

However typically, I’ll say for those who had been to shoot for most likely upkeep energy in your powerful rides, you already know, particularly for those who’re ha for those who’re consuming when you’re on the bike and then you definately save the deficit for decrease power expenditure days. After which you can also use a smaller deficit too. It requires a bit bit extra precision along with your consumption.

You’re prepared to weigh issues and you already know what that appears like. And so as an alternative of attempting to common a 20 or 25% deficit, you would possibly discover {that a} 10% deficit works higher for you. After which if you’re feeling actually good, sometimes you throw within the massive deficit day right here and there simply to. Simply to get three days of fats loss in sooner or later.

You already know what I imply? And, and what about, what about, uh, cheat meals or as I wish to name ’em, deal with meals? Was {that a} factor for you? That’s an excellent 

Fernando: level. That’s an excellent level. Yeah. These had been so essential for me. Uh, that one meal every week with my coach, he would inform me, Planet plan forward. You already know, write it down and actually assume what you’re gonna have for that, uh, and luxuriate in it.

And, and that basically labored for me. It will, it could work for me. It will actually sort of free me up on the weekends, you already know, on the weekends right here, uh, we often head out to the seaside or, or, or someplace outdoors of town. It was enjoyable to, to, to have that cheat meal. It was essential as a result of it could simply be sooner or later to, to essentially benefit from the meals that, that i, that I like.

So I’d plan round it. I’d both, you already know, have some, some actually good barbecue or the, the burger and fries and even, you already know, the pizza nights or, or no matter. So the cheat meal. The cheat meal, the as soon as, as soon as every week cheat meal was, Uh, was essential, however I additionally needed to sort of not go overboard as a result of when you’ve gotten a, you already know, a, a sustainable however comparatively small deficit.

There was a few weeks the place my, I wasn’t hitting my numbers as a result of I believe I, I went overboard on, on the weekend and possibly it wasn’t only a cheat meal, but it surely was an inexpensive. 

Mike: And so yeah, if it, if it’s two or three days of a variety of meals and then you definately add in alcohol, sadly yeah. The alcohol 

Fernando: is the killer.

Mike: Yeah. And never, not the, as you already know, I’m certain you’ve skilled, you may have alcohol and, and nonetheless drop some pounds and get wholesome and keep wholesome, however, Right. Yeah. And, and also you simply have to know that mixing alcohol with a really excessive calorie, excessive fats meal, for those who do this too usually, what finally ends up occurring is your physique finally ends up storing most.

There’s most fats storage occurring mainly. So like as a person meal, that’s about as fattening as you may get excessive fats and, and alcohol. And, and as you had commented earlier, it’s not. Excessive fats meals. Who drinks olive oil or simply eats avocados? No, no, no. It’s all the time a variety of fats and a variety of carbs and little or no protein.

You may have that mixture you add in alcohol, and once more, it’s okay for those who perceive that you just, you simply can’t finish the day in like a 3000 calorie surplus with a bunch of alcohol on prime of it. Or for those who do this, it must be each now and again it might probably’t be each Friday. . 

Fernando: Yeah, for certain. For. And actually, Mike, you already know, I did that a few instances and I discovered myself attempting to catch up, however it could simply, it could simply sort of derail this system, however ultimately, prefer it wasn’t even that huge of a deal as a result of in that second, since you, you’re sort of attempting to hit.

Targets and be disciplined. It’s like, however in the long term, just like the tendency was simply once more, uh, in the correct, in the correct course. So no, 

Mike: you don’t need to be even near excellent with any of these things. You simply need to be ok more often than not. Precisely. Wanting, wanting again in your transformation, does something stand out as like, significantly shocking to you?

Fernando: To not be redundant with, with Enrique, however. Whenever you get the cling of it, simply how simple it’s, and clearly it requires some self-discipline and what we mentioned to start with, like simply the willingness to, to vary and, and to be prepared mentally. However when you’re over that, like, and, and kind of the cloud of all of the noise round well being and weight reduction sort of, you elevate it up by way of all this data, you already know, it’s simply, it’s actually easy, you already know?

It’s, it’s extremely, to me liberating as a result of like I stated, in my household, we, you already know, I’m extraordinarily grateful for, for my household, however within the consuming respect and within the meals relationship facet, Positively, undoubtedly wanted some outdoors assist with that. And, and as soon as, as soon as I obtained the cling of it and as soon as I understood it and I began seeing outcomes, you already know, realized that it’s empowering, proper?

It’s empowering and it’s liberating and it’s not that that difficult as a result of such as you stated, you already know, you don’t need to be excellent. You don’t need to be excellent on a regular basis. And it’s additionally. Versatile and there’s, there’s tips and issues that you just, that you need to use to, to take pleasure in meals, to take pleasure in figuring out and, and yeah, it was shocking after some time how, how simple it obtained.

Proper. That’s incredible as a result of at any time in your life, you may, you may simply be kind of in charge of, of your well being, issues you may management in your well being, proper? There’s, there’s clearly a variety of issues that we will’t management in our well being. Genetic issues, uh, environmental issues and pandemics or no matter, however the issues you can management, it’s actually, it’s actually liberating and, and it’s not that difficult if, for those who dedicate a while, effort, and self-discipline to, to understanding these, this stuff that you already know are a part of our 

Mike: humanity.

Yeah. Yeah, so true. And there are additionally a everlasting enhancements too that we’re making to our physique energy coaching. It doubtless. Produces everlasting enhancements, simply even at a, at a muscular stage. And there’s most likely so much that that scientists don’t perceive about what else is perhaps both improved for a protracted time frame or once more, completely like so for instance, muscle reminiscence.

Folks have heard of that. That’s a factor. For those who’ve constructed muscle at one level and then you definately cease coaching, you’re fully detrained. You may have misplaced every little thing that you just gained. You’re going to regain that muscle so much sooner it took to realize it the primary time round. And once more, scientists assume that’s most likely as a result of there are everlasting modifications which might be occurring at a mobile stage.

And so even for those who fall out of it, let’s simply say on with, with a physique, proper? Even for those who fall out of it and also you lose it fully, You may get it again so much sooner. You not solely have the information and so that you, you have already got the boldness. You already did it As soon as you already know precisely what it takes and, and then you definately additionally now have a physiological benefit.

And the identical factor goes with, with weight-reduction plan and fats loss. The truth that you know the way it really works and also you’ve already achieved it, it simply makes that, when you determine to do it once more, in your thoughts it’s virtually a, a fa it’s virtually a, it’s virtually achieved. Like cuz you already know? Yep. I’m committing to. I already know the way this works.

I do know precisely the place my energy should be. I do know precisely the meals that I must eat. I do know precisely how I wish to eat them. And two months later you talked about, okay, I wanna do a two month lower, 10%. In your thoughts, there’s nothing intimidating about that. You’re identical to, yeah, I believe I’m gonna do this.

Because of this. Okay, that is how I’ll do it. And, and now it’s only a matter of going by way of the motions till you’re there. That’s. 

Fernando: Yeah, one hundred percent. And so as to add to that, one other profit for me, and that is purely anecdotal, and I’m certain there’s science round this, however for me, being an newbie athlete and with squash and with, uh, with biking, having muscle, simply from an damage prevention standpoint, I really feel that my physique is much more sturdy.

You already know, I’ve taken falls and I’ve, and I’ve, and. Had conditions if, if it had been my outdated me on the bike or on the courtroom, like I’d’ve gotten completely injured, I’d’ve gotten, you already know, uh, dislocation or, uh, it actually, it actually simply strengthens your, your skeleton proper. 

Mike: Yeah, I imply your bones, I imply your bones truly get stronger as properly.

Your bones 

Fernando: get stronger, however then round your bones there’s extra, there’s extra construction and in order that’s one of many perks for me. But it’s good to look good and every little thing, however for me it was additionally all the time about utilizing that health for one thing and, and so there’s so many profit. To, uh, you already know, energy coaching and, and I believe that’s, that’s one which shouldn’t be neglected for certain.

I haven’t, I haven’t gotten injured. The final, you already know, the final three or 4 years severely injured. I used to undergo additionally from identical to decrease again aches or like, Like I’d have, um, stiff neck for 3 days as a result of I slept within the flawed place as a result of there was no muscle round my, my body. And I haven’t suffered any of that, any of that within the final, you already know, three, 4 years.

Mike: Yeah, I imply, it’s a bit bit counterintuitive as a result of, you already know, I, I’ve heard from many individuals over time who’ve had these points and the thought of like going within the gymnasium and straining their physique much more, the concept that that’s going to make aches and pains go away appears a bit bit counterintuitive.

Like consider decrease again points. Is it intuitive to, to assume that deadlifting can enhance, like your decrease again, uh, scenario? I perceive why many individuals are like, no, my again, my decrease again already bothers me sufficient and I’m not gonna deadlift, however we, we all know that. That’s, is an instance of an train that’s nice for, for not simply strengthening, properly actually ev your total physique, however but in addition for serving to resolve again points, significantly decrease again points.

A few of that may be a little little bit of the thriller of ache. There’s so much about. Ache that scientists nonetheless don’t perceive. And so I do know that one prevailing principle is that by doing common energy coaching exercises, we’re elevating our bodily ache threshold. So we’d nonetheless have pains, however we’re truly simply not conscious of them anymore due to our common.

Coaching. And so that would additionally assist clarify why you may need skilled this. I’ve skilled this the place if we cease coaching for, uh, every week, two weeks for no matter purpose, we’d discover some odd aches and pains that we don’t usually have. I’ve skilled that earlier than. After which we get again within the gymnasium, again into our routine up and it’s gone and it doesn’t come again.

And so once more, counterintuitively energy coaching may also help. Aches and pains away, despite the fact that it does generally produce aches and pains. , 

Fernando: no, one hundred percent can, uh, can relate to that. 

Mike: Effectively, yeah, I imply, uh, simply, uh, after which on the sturdiness level, in fact that makes excellent sense, proper? Uh, having stronger muscle groups and having stronger tendons and having stronger bones.

Yeah. All of meaning much less damage or fewer accidents, much less extreme accidents. And so for all these causes, energy coaching, there’s most likely not a sport on the market that energy coaching. Profit. Uh, even, I don’t know, even people who find themselves like, I believe, what do they name it? Curling, you already know, the place they’re, they like run alongside they usually’re like sweeping the little disc.

Like even curlers most likely are doing energy coaching and uh, ping pong, you already know, no matter, uh, professionals are, are most likely doing energy coaching. So it doesn’t matter what sport, what athletic exercise you would possibly wanna do, energy coaching may also help. You already know, I, I, I’ve been into, out and in of golf over the past variety of years and.

It’s beginning to grow to be extra of a factor in golf, however for a very long time, energy coaching was not a factor in golf. And eventually, some youthful gamers obtained the concept that possibly I ought to get robust. Perhaps that’s gonna assist me and, um, assist them so much. It helped them with their efficiency and their sturdiness.

Aches and pains began to go away they usually had been in a position to then apply and play extra and never need to take as a lot day off or not run into, cuz golf’s a bizarre asymmetrical places, you already know, bizarre strains on the physique. Um, so, so anyway, uh, you already know, the, it’s all, all nice info and, uh, I’m excited to, for you.

To get into your, to your lower, to enhance your weight to energy ratio, I believe you stated, and earlier than we wrap up right here, is, is there the rest that, uh, you already know, I haven’t requested that, that I ought to have requested or the rest sort of bouncing round in your head that you just wanna say? 

Fernando: I believe it’s been an ideal, an ideal dialog, Mike, and, and I admire you guys, uh, reaching out and, and every little thing you do and.

And, uh, actually I used to be, I used to be a bit hesitant. I’m very non-public with, with my life and, and you already know, I noticed that if my story can, may also help anyone actually rework and, and be more healthy and, and encourage or no matter it’s that will get them. Will get them going, you already know, I, I’m grateful for, for the chance to try this.

And so, you already know, it’s, it’s, it’s been fairly a journey truly. That’s one factor that, that I believe we haven’t talked about that you just, that you just all the time speak about, it’s the method, proper? Like having fun with having fun with the method, you already know, specializing in. Progressively getting higher and having fun with that. The method, uh, whether or not it’s on the diet, whether or not you’re on a slicing or a bulking section or in energy coaching in, in no matter section you might be in your well being journey.

You already know, I believe it’s actually, actually, uh, one of many issues that, that I realized by way of this system was to, to see it as a course of. Sure, we wanna see outcomes ultimately. For those who belief the method, the outcomes are gonna, 

Mike: Yep. Yeah, you may’t be too outcomes targeted or it, you get impatient and you may get demotivated, however for those who deal with particularly what that course of appears to be like like, so that you deal with hitting your energy for the day, hitting your macros for the day, shut sufficient, ok, getting your exercises achieved, and simply deal with, you already know, I consider what the Jerry Seinfeld method, I believe it got here from him of like, day by day that you just do what it’s essential to do, you, you.

You make an X on the calendar, and so that you get this string of Xs going and then you definately don’t wanna, you don’t wanna break your string, and also you simply deal with these issues which might be proper in entrance of you and simply executing on few key duties that you’ve got. And then you definately perceive that the outcomes come all the time.

They all the time come as long as you simply focus. On placing the subsequent X on that calendar, you already know, that’s in fact a lesson that applies to, to, to any exercise that takes time and takes effort. And that requires simply that consistency, proper? Being nice at being constant. I imply, I believe that’s what lots of people who’re nice at issues persistently.

No one’s persistently nice by their requirements. Like people who find themselves actually good at issues, we’d look, even consider like athletes. We’d take a look at an expert athlete. We’d watch them day by day working towards and taking part in and we predict, oh wow, that’s simply, that’s continuous greatness. No, it’s not truly, not at their stage.

And so they might. They may clarify to you if they’d footage, they’d be like, all proper, at the present time was rubbish. I used to be truly, I used to be so dangerous on at the present time. Let me present you now. You won’t comprehend it till they present you and also you’re like, I don’t know. It nonetheless appears to be like fairly good to me. However objectively talking, at their stage, it’s not constant greatness.

It’s simply nice at being constant. They, they present up, they do what they should do, they usually perceive that some days are dangerous than others. However as long as they’re following a plan that’s properly designed and that’s primarily based on workable ideas, ultimately. They’ll get to the place they need to be. And so, you already know, health is a, it’s, it’s an excellent train, uh, in that it’s an excellent lesson to to expertise as a result of it’s one thing you may take to different areas of your 

Fernando: life.

Oh, one hundred percent. 100%. I like what you simply stated. I wrote it down and I like that. Nice at being constant. 

Mike: Yeah. Who did I steal that from? That may have been from, Peak, uh, peak Efficiency, A great ebook by Magnus and Stohlberg. Um, anyone else stated that and it caught in my thoughts, and so now I say it generally, however, you already know, and, and to be honest, I assume they most likely, anyone else most likely who is aware of who initially stated it.

Nevertheless it’s an excellent, it’s an excellent idea. 

Fernando: It’s a nice idea. It’s an ideal idea. 

Mike: However, um, however hey, this was an ideal, nice dialog, nice story. Once more, I actually admire you taking the time and you already know, I all the time hear from individuals who hear to those episodes and get that inspiration to start out or to restart.

Fernando: I used to be considered one of them. You already know, I, I, I listened, you already know, I listened to a variety of your podcasts. I hadn’t listened to it for some time, to be trustworthy. Trigger you already know, I went on this, on this, uh, biking tangent, however I did, I’ve listened to so lots of your, you already know, most likely 2018, 19, that, that section, and yeah, so, so I’m tremendous joyful that, that we obtained to do that and, and grateful for, for every little thing you do. Maintain doing what you’re doing. And, uh, thanks a lot for having me. 

Mike: Yeah, thanks. Tons extra to come back from, from my finish. Effectively, I hope you favored this episode. I hope you discovered it useful, and for those who did subscribe to the present as a result of it makes certain that you just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present a bit bit, which in fact then makes it a bit bit extra simply discovered by different individuals who could prefer it simply as a lot as you.

And for those who didn’t like one thing about this episode or concerning the present generally, or for those who. Uh, concepts or ideas or simply suggestions to share. Shoot me an electronic mail, mike muscle for all times.com, muscle f o r life.com and let me know what I might do higher or simply, uh, what your ideas are about possibly what you’d wish to see me do sooner or later.

I learn every little thing myself. I’m all the time in search of new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.


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