Mark Bell's Power Project - MBPP EP. 729 - Habits To Get JACKED without Tracking Part 2

Episode Date: May 10, 2022

Continuing on with our series, today we are talking about the simple food habits to adopt and pitfalls to avoid when trying to lean out without tracking. Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://verticaldiet.com/ Use code POWERPROJECT for 20% off your first order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell

Hello? Am I doing the show by myself? You might be. We can get rolling right now. Today's guest is John Cena. You might not see him, but he's here. Somewhere. He is... Oh, yeah.

What would you call that sandwich right there? So, I think in this particular case, the sandwich that we're talking about, we have John Cena, we have Mark Emu on our podcast table. And then what's the other guy's name? Black Panther. Oh, the Black Panther.

So what I'm going to be speculating here is that the Black Panther is a – he's black. And he's a butthole doctor. So he is a proctologist. Makes sense. And in this particular – That's what they're called? Yeah. a butthole doctor so he is a proctologist makes sense and in this particular yeah and this particular case uh john cena is checking my feet so he's a podiatrist very good so they have some doctor practices they're both trying to help me one with the butthole and one with the feet and i'm all for it this sounds great so why can't black panther be the podiatrist why

has he got to be going in your butt is there some weird thing you have with that because he's on the butt side and his face is also on like the butt and dick side like yeah he's on the dick side but look in his position those more towards the feet is it yeah you're right yeah because look at black panther's got his nose literally in the butthole. Yeah, the butthole is a more important area to work on. You said you shaved yours, yeah? I have shaved it before, but it's not a great idea. It's got to be on the comeback, right? It's got to be pretty bad.

Why did you even make the choice to shave it is my question. I was just shaving everything, you know? You just make it. You just trim everything around, you know? And you just kind of like just everything, you know, you just make it, just trimming everything around, you know. And you just kind of like just shave, you know. But I didn't like, I don't think I like, I mean, I never checked it out to see if it was like spotless or anything. You did. Okay.

You absolutely like bent over. No, I have. So I have done that before, but not in this particular case. I was like, oh, there's like a lot of hair down there. I'm like, Jesus, let me like a lot of hair down there. I'm like, Jesus, let me, you know, get some of that off of there. Did it help with like pooping? Like, cause it's like maybe easier,

easier cleanup. Nah, it wasn't great for anything. Like it just, well, it made walking more challenging. So maybe. Because the grow back,

like the grow back was itchy. I think I was walking a little faster for a couple of days and then walking a little slower for a couple of days, like a little bit of friction. Hmm. Okay. So I see why I was walking faster. And then there was a fire down there and it's never been the same yeah we had a fire down there is that in and just because all the shrubbery just fucking rubbing together

you know it's fire season that's what i'm gonna say that's how natural fires start all of the the brush you are a hairy guy so like i mean I mean, you see in that area, in that area, I'm very, yeah, I can get very furry. I have some fur on my chest and stomach. What, what,

before I ever took anything, I didn't have any hair, hardly anywhere. Really? Yeah. Nothing. You're like me. I barely have chest hair and I have no hair.

Yeah. We're a lot of like, we're both on tons of gear. Fuck. That was funny. that was a good one but this makes me wonder since we had mike israel on and like he's very hairy he's a bear like he said that he gets a lot of dms from from men that are like into that um he's got to be really hairy in the asshole like oh yeah that whole that shit he to shave that. It's probably coming out of his cheeks.

If it wasn't for that, I'd eat his ass easy. But that's like the one caveat for me. You have a line. Yeah. You got to trim it up at least. Something. Yeah. Yeah. Well, you know, he's into that full range of motion type stuff.

You know what I mean? Hope you guys like that episode, Dr. Mike. We had a lot of fun with that one. That was so good. He was great. He's a ridiculous person. He's like a cartoon character too is really is he's kind of cute is that okay to say yeah it's okay to say it's okay yeah yeah how tall was he five eight five six seven eight two fifty said he'd be lying if he would said he was five six is that that's what

he said oh okay he's a little bit shorter okay so shorter than us hey but he's be lying if he said he was 5'6". That's what he said. Oh, okay. He's a little bit shorter, okay? So shorter than us. Hey, but he's 250. 250, though. He's 250. He's a fucking tank. The fact that he had a defense for getting fucked in the ass. All right, so for those of you guys who do jujitsu, Dr. Mike's defense for if he went

to prison and someone tried to buttfuck him was, okay, yeah, come at me. Then when they try to get in position he weaves his leg if andrew if you can see this a little bit weave the leg behind that guy's leg so his leg is now in between grab the foot boom knee bar drive it up and then sit back and twist and you break their knee while they're trying to trying to get behind you to fuck you it actually technically that's actually a great butt defense, a great rape defense. But he had that ready.

He was like, this is how a dismantled opponent who tries to fuck me. What I was going to try wouldn't even do anything, probably. I was just going to try to tighten up the butthole. At this point, my butthole is my butthole. Let's be honest. You've squatted over a thousand. You can tighten that thing up. Not only that, though.

Those deep cheeks, like like good luck yeah you better have a hell of a piece on you you can always do the i've heard it called as the lock and pull so like as they're like basically already there you just tense up tighten up the cheeks and then just thrust forward so you can like or just tense up right out grab and that too i like all these options it might make the guy come a lot faster which should keep him off your ass right for at least what an hour and a half we're not recording right yeah we've been yeah yeah we unfortunately yeah this is the first we're uh we're into the part of the day where insima has decided to eat and there's just like no turning back.

Yeah. Gosh, I'm sorry. I need to get this thing going, man. Yeah, definitely spit the gum out for the podcast. That'd be interesting. I never do chew on the mic. Usually when I have gum in my mouth, I'm like, talk, talk, talk, chew back here. That's usually how it goes.

But right now, I will take the gum out. You're not trying to irritate people with chewing? Or I will irritate people with chewing. No, maybe you just get the listeners it's asmr just get the people used to the chewing when they start to like it they're like what's this background noise oh it's chewing subliminal messages what are you doing eating pop tarts you're gonna get out of shape well 20 grams of protein five grams of net carbs 180 calories good 180 calories yeah damn yeah legendaries really okay all these channels going back and forth about who has the best 180 calories. I think I'm good. 180 calories. Damn. Yeah. Legendary is really... Okay.

All these channels going back and forth about, who has the best protein bar? Fuck that. Because these taste better than that. Like, my protein bar is better than yours, bitch. These are better than all of that. Like, real talk. But I like those guys.

These are really fucking good. Man, I didn't even warm this up, but you can warm it up for like 15 seconds mm-hmm ooey gooey plus the owner CEO is like on a mission like

sure rid the world of cancer mm-hmm fuck man I'll pay into that system yeah damn you do have to be careful

when you microwave even for 15 seconds because the like the outside oh it's still nice and cool but then you take a bite and like that

feeling is fucking fire that's why you don't let it go more than and cool. But then you take a bite and like that feeling is fucking fire. That's why you don't let it go more than like 10 to 15 seconds. You go for 20 seconds, you're out of that fire. Yeah. 15 seconds, 10, 15, you're good. But yeah, that stuff's incredible. And like, you know, I did read a comment on the last one, like, you know, how to get jacked part one. And someone's like, don't eat pastries.

Like, well, yeah, no pastries in general. You probably shouldn't be eating those if you are conscious about your body fat percentage. But these, on the other hand, what are we talking about? We talked about having higher protein, easier protein sources that you can consume. Seven grams of fiber. Seven grams of fiber, and like I said, 180 calories for that whole thing. Like, that can fit into anybody's diet, like, every single day. And then it does have 20 grams of protein.

It's got that there collagen in it, too. Collagen. Oh, really? Yeah. It's of protein. It's got that dare collagen in it too. Collagen. Oh, really? Yeah. It's got everything. It's got all the good stuff. And if you guys want to, you guys have to check out legendaryfoods.com. Links to them down in the description as well as the podcast show notes.

And when you go and load up a bunch of tasty pastries, they do have a bunch of other like nut butters and stuff. But we are just huge fans of the Tasty Pastry. At checkout, enter promo code POWERPROJECT to save 20% off your order. Again, that's at eatlegendary.com and links to them down in the description as well as the podcast show notes. So rule one is don't snack, huh? Rule number two, put your dick in the box. Rule number two Put your dick in the box

Uh yeah So This is uh What Jacked and tan Or jacked What do we call it Jacked

Getting uh Jacked How to get jacked How to get jacked The habits needed to get jacked What was the title of the last episode I'm looking for it Habits to get jacked

Without tracking That was the first part How to get jacked Without tracking Part two Habits to get jacked without tracking part two. Habits to get jacked without tracking part two. Jesus Christ, you're a genius. He is. Because you just need the right habits.

Seriously, if you have the right habits. With a mouth full of food. I don't particularly need to be yelled at. I'm working on my habits. I'm trying. I guess maybe I'm not really trying. You're right.

You're right. You're right. You're right. I got a lot of work to do. Do you guys want the AC on? Are you good? I'm good. Are you hot?

You good? You all right? Is that... Air conditioner. Is that a wife trick? No. What do you mean a wife trick? Like, you want to order dessert?

You want AC on, Andrew? Yes, I i'll get fucking dessert so this is the thing like you guys you're wearing a sweater i'm usually the cold one and i'm like oh it's kind of kind of warm in here so if i'm moderately warm put on the ac then i know for a fact that you guys are probably way warmer i'm really good you're good all right well if you're in yeah i'm really good i feel okay all right there it is it's settled well let's get to this happens to get tracked without tracking part two and one big fucking thing is actually not snacking now i know i'm eating some snacks right now i just had 40 grams of protein right and 10 grams of carbs but the interesting thing is like when we talk about not snacking, in general, I don't snack during my day.

And when I talk about snacking, I mean like foods that you're going to eat a lot of or processed foods that you're going to eat a lot of. So a funny story. We made a video and it's on the Super Training YouTube channel where we raided Mark's house and found all these snacks in it. And I purchased all these like Oreos and Doritos and all these things you guys published that it's really good people liked it real quick before you go any further go for it this is the first time not the first time but this is definitely solidified the fact that i know for a fact in sema doesn't eat like just total garbage

because the snacks that he got i was like dude, dude, did you go to like a, like a discount store or something? You're like, no, I just went to the gas station and, you know, just grabbed a couple of things. He grabbed like the worst.

He grabbed like white chocolate, caramel M&Ms. He didn't get like regular ass ones. I got some Cheez-Its. I got some Oreos, but white and double stuff. But you got like weird things that like nobody would. Yeah. Like some weird off the brand Pringles and shit and i'll just like you really don't know how to get like good shitty

food and so i was like damn he actually yeah he's he's being honest andrew andrew would come up with some shit that we never seen oh yeah no like what the fuck is that yeah would have andrew knows the good shit like what you told me about like your past and stuff you we had some of the doritos in the trash can and i was like i picked up i picked a dorito out of the bag and ate it and andrew's like you warm it up it's gonna be just like new yeah wait what he's like yeah if you warm up stale doritos in the microwave they come back to life i didn't know that that is literally andrew's a fucking food scientist but i just ate

like shit sorry go ahead let me tell you how insidious these like processed foods are like oreos etc um because i packed all that stuff up and i took it home in a plastic bag and it was just sitting on the dining table and i was there and because it was in the house i was just like let me just let me see how insidious this can be. I need to test this out so I can try to relate to people who eat a lot of this food. And I tried an Oreo and then I had the whole thing. And I was like, damn, that's rough. And then I had to take a nap.

And this is the thing. I'm someone who doesn't, number one, I don't buy that stuff. I bought it for the video. But the fact that it was even there it called to me you know i like i i wasn't fucking with you guys when i said i can eat a lot of food so i ate that whole fucking thing i'm just like god yeah this is why i don't keep this type of shit in the house because i will 100 eat that shit you can see how shit slides downhill right like you can you can uh some days you're like okay i'm gonna go to jujitsu or for me,

I'm going to go run. I'm going to run it. Like I'm going to run it like two 30 and then I'll pick up Quinn. Cause I've been super dad this week. Cause my wife's out of town. What the fuck time is it by the way? Oh no. Oh shit.

Pick up one 15. Oh, we're good. Okay, good. I forget my daughter. Yeah. Whoops.

Forgot her again. Forgot that I have children. Well, it's just real easy to talk yourself out of it and especially with that influence of like shitty food like if i was to eat something that's just a little bit off that doesn't kind of fall in line with what i'm about to do next which would be exercise then i would be like i'll just stay here and then i'll go pick her up and then i pick her up and then it's time for dinner and and so on and then it's time for dinner and so on. And then it's like, well, I didn't have any time to get to the gym. And it's like, well, you sabotaged yourself.

You have some junk food in the house. That's temptation. It's going to be easier to side up with that temptation. And what we're trying to communicate to you guys in general all the time on this podcast is how do we set up the habits that you're going to fall into and be stuck in? How do we make those more difficult when it comes to eating candy and eating sugary things and eating things that we can all get excited about? How do we make that more difficult and how do we make all the inverse of that? How do we make that stuff easier? And that's actually why I mean that's why I do like these.

Because number one, towards my goals, it's packed with protein. It doesn't have excessive calories. And these are actually very hard to overeat. Although they taste really fucking good. I can't put five of these down comfortably. I can do two to three. What is that? 60 grams of protein and 15 grams of net carbs.

It seems very reasonable to eat two of them because maybe you have two different flavors. So you're like, I'll try this one. I'll try that one. That's good. But past that, it doesn't feel comfortable eating more. But with Oreos, with Pringles, with Doritos, with any of these, they're made to chomp, chomp, melt in your mouth, put more in your mouth. You want to eat more and more and more. That's why we don't fuck with this.

That's why I don't even tempt myself with it because I know this is going to be really easy for me to overeat. And that's why you need to figure out in your house right now, what are those foods? Whether it's granola cereal, whether it's anything that you tend to be like when you eat a lot or when you binge, those are the things you binge on. Those are the things that you need to get out of your house so they're not easy. You don't have – you can't just easily get it. I know that you can go to the grocery store and purchase this and bring it home, but that takes a level of foresight. That takes a level of, okay, I'm going to make the decision to go out of my way to go to the store to get this food and bring it back. That's a bit harder.

And typically, if you have the right foods in your house, if you have good amounts of protein, if you have some, if you want potatoes or whatever, these types of real whole foods that we talk about all the time, if you keep these foods in the house, chances are that you'll be like, okay, let me just try to make this or make this food instead of going out and making a bad decision. You actually need to think yourself through it, you know? I think something that I observed in just like, I don't know, this exploration of like eating and nutrition and stuff over the years is that,

you know, I agree with you heavily on the meals at meals type thing. And we should utilize snacks sparingly. I also think there's moments to just enjoy stuff you go to a picnic you go to a party and you have equated for this scenario and you're like you know what i'm gonna have some chips i'm gonna like my favorite part of going to a party i love eating you know the potato chips and then go ahead like that's that totally sounds reasonable and you can you still utilize some of the information that we share, which is protein leveraging, intermittent fasting, or you can completely

say fuck it for the day or two, but hopefully those other disciplines will come back in of walking and lifting and so on. But what I've noticed when it comes to a snack, I think it's a good rule of thumb. If it doesn't have approximately 10 calories per 100 – I'm sorry. It doesn't have approximately 10 grams of protein per 100 calories. I just noticed everything kind of working in these numbers of 10. So per every 100 calories, it has approximately 10 grams of protein. That's a good rule of thumb. And I say approximately because you could have like a cheese stick, and a cheese stick could be like 80 calories and like 7 grams of protein or whatever, right?

I think it's a good rule. So if you want to just snack and eat like an apple, there's absolutely nothing wrong with eating an apple. But maybe you have like yogurt with it or you have something with it that has some protein in it. And even an apple by itself is satiating and functional because an apple has fiber in it. So you could potentially even just eat the apple by itself. And when it comes to like fruit and those kinds of things, you don't need to get too stuck on those things because these are natural foods. And if you're doing a good job sticking with natural foods, again, you're not going to end up overeating. But something like these legendary Pop-Tarts, there's a lot of fake health products out there. And what I would consider to be like,

I hate to say it that way, fake health, because I don't want to make fun of or point the finger at particular companies that make products, because I think there's room for all these products. And I think it's great that people are trying to make things healthier. However, you can still end up overeating. Yes. And again, with these Pop-Tarts, these legendary tasty pastries, it's just more difficult to overeat them. They're fairly low calorie. So in the options and in the things that you want to try to surround yourself with, if you are going to occasionally have a snack, because I think something like a pastry pastry

at work at, you know, one o'clock in the afternoon or 1230, when you start to kind of feel like you're taking a nosedive and you get a little tired, would probably serve you really well, would probably be fantastic. Then maybe at three o'clock you have an apple and then maybe at five you lift weights. And then maybe that's your day, and you go home, and you eat dinner, and you repeat. Like that sounds fucking awesome. That sounds like a healthy plan. So try to stick to that 10 grams of protein per about 100 calories.

And I think that you'll find that your snacking will also be something that is helping to add to your total protein for the day. Like I think most of what you eat in the day, a good percentage of it should be fairly functional. Like what is something you can kind of throw out the window and it can be a little bit of, there's probably not a lot of wiggle room for that if you're already heavy at the moment. What's your, what's your guys stance on like some alternatives um so one my like go-to you know i like fizzy drinks so it's either gonna be uh like club soda or whatever the fuck it's called uh soda water or like a zero calorie soda um i think those are fine but then you can kind

of get lost into the other things where like again mark you were just saying like some of these other companies they they make fake health. Just because a label says, oh, it's keto-friendly doesn't necessarily mean it's going to be low-calorie and stuff like that. But I was watching my boy Nick Exercise for Cheats' YouTube channel, and he was doing a review on a company called Nick's. I don't know if you guys have heard of it. N-I-X? Oh, ice cream. Yeah, it's like N-I-C-K, but it's exclamation point.

I'm familiar with it. It's delicious. I haven't even tried it, but I did go get some because we went grocery shopping. They make like ice cream sandwiches, and the whole sandwich is only like 300 calories or something. It looks phenomenal. I got them, but I was just looking at it, and I was just like, man man like yes it's if i was even going to eat ice cream it would be better to go with this ice cream but i ended up making yogurt with within you protein and threw some blackberries in there it's fucking phenomenal highly recommend it because in

my opinion yeah if if you are like if you have a lot of weight to lose making those alternatives i think is just like a no-brainer like if you have to have it you should go for it if you're in a position like me where it's like well shit summer's coming up i would like to see a little bit more ab definition swapping those things out is gonna kind of get me there getting rid of them completely will get me there a little bit quicker if that makes sense but in general yeah it also might derail you though, right? If you're trying to be too strict, right? Right. Yeah. Yeah.

Remember our guy Bruce that came on and he's been, he's actually been in the discord on the accountability side. Bruce Bruce. And Bruce is like, he's moving forward right now. He's back on it. But he said, you know, he managed to lose a hundred pounds. Actually, was it a hundred pounds? He lost a lot.

He went from like two. 330 to 230, then 230 to 380. Yeah. Right? And then before, I keep forgetting, dude, but shout out to Jordy Scholes. He dropped us a super chat on an episode now at this point, like a couple episodes ago. So I sincerely appreciate that.

And this is what he said. He said, Mark, you are one of the reasons I got into lifting years ago. Now I'm starting my own personal training business. Thank you again, brother. So that's pretty fucking cool. Awesome. Thank you so much. Appreciate that. Sorry. I should keep forgetting. And I just wanted to throw that in there now. But I want to mention Bruce, right? He lost the weight, but the thing is, is like he had a lot of, like it was too restrictive and I get the aspect of wanting to stay away from certain things. So you don't open the floodgates,

but there's also a level of allowing like your Nick's ice cream. Can you responsibly allow this ice cream in without it going too hard? Like is it good enough to give you that taste that you're looking for but you're not going to end up having three barrels? Because a Ben and Jerry's pint is like 1,000 calories or 800 to 1,000 calories. I can put that down. So that's definitely not good, right? But this Nick's stuff, it's a healthier yeah on the high end for the the peanut butter cup because you know i'm gonna get the peanut butter cup flavor it was 370 calories for the whole thing and so i'm like even if i lose my shit and i eat the whole thing i'm still gonna be i'm

gonna be okay it's two of these in terms of caloric amount yeah and those have way more protein these i mean moderate protein. It was a more calorie thing. But yeah, I was just curious for people listening, what's your guys' stance on those sort of things? Better is better. So whatever way you got to figure that out. Sometimes from a financial standpoint, it might be difficult because there's – They are expensive.

A lot of these things can be pricey. That's another good thing though. But it's a positive in a way. It's almost like a tax. It's like a chubby guy tax. You can look at it that way and it's a little bit harder to have access to it all the time. Something that I like to do and I like to practice is I like to have some stuff in my house that allows me to occasionally eat a lot more calories than normal. It could be something as minor as like cheese, and it could be something as,

or it could be something that's loaded with even more calories, like heavy cream. I'll buy some of these things here and there, but it's pretty sporadically. I'll go through it, then I won't have it for a bit. So I'll go through time periods where I eat a lot more calories just because of my food choices.

These are still things that play into my diet though. I was thinking like even just a couple days, like every once in a while, I just get hungry. I'm like, I'm fucking hungry. I don't know if it's like bored. I don't know if it's real hunger or fake hunger or what it is. But you guys see me like, you know, I went from 330 down to like 270 and down to like 250 and then now i've been like 240 230 now i'm like getting pushing into these like 220 numbers like these are not this is not um it's not uncomfortable for me but it's new territory for me uh as an adult so it's like it's a little weird to navigate so i'm'm like, just fucking relax. If you're hungry, fucking eat.

Don't be crazy person about it. Fucking eat. And don't even worry. Like if for a couple days, like you puff up a little bit, you get a little bigger, you're a little stronger, you're a little this or that.

Who gives a fuck? You're still on course. You're still following the plan. And allow it to have a little play, allow it to have a little bit of wiggle room. But I think it's really important for individuals to understand two things. One is, can you be a person that plays in the gray area or are you very black and white about what it is that you do? Secondarily, if you are saying that you're a black and white person, start to work on trying to reframe that a bit because maybe you can work on that.

I'm not the kind of person that can just eat a couple. Could you be? You know, could you be? barbecue with friends and family, fuck up on your diet, drink a bunch of booze, have ice cream cake because it's somebody's birthday or whatever, and then could you go on your merry way and be back on your diet when you go home? It's probably something you could work on. Maybe you don't enjoy that. Maybe that's not what you'd normally do.

But isn't that what this show is about? Isn't that what trying to advance yourself and trying to be the Uberman Superman trying to. Yeah. Trying to. We're trying to grow. Right. Like trying to get better. So it's like any negative connotation that we have towards ourselves that holds us into this box and restricts us and doesn't allow for growth.

We need to fucking work on getting rid of that. So I have been in that same boat where I'm like, I'm not that kind of person. I'm not that kind of person. I'm like, well, maybe I can be. Like, it's a challenge, right? Can you eat just one chip? Bet your ass I can. I can fucking figure that out.

I can eat just one chip. You know, am I going to be able to really practice that on a daily basis? It's going to be very difficult for me. So you do have to know yourself. So you don't want to put yourself in these compromising positions all the time. But can you be better at that particular thing than you have been in the past?

And I would say, if you're being honest with yourself, I think you can be. And I want to say this too. Like you're mentioning, when you're hungry, eat. I understand that and I agree with that. But there's two sides to that. If you're trying to make a big transformation, if you're trying to drop a bunch of body fat and potential weight, but you notice that you're

making the bad choice in terms of the foods that you're actually eating, if you're binging on a lot of unhealthy food, processed foods, et cetera, if you're going out to eat a lot. Yeah. When I eat, it's not very like fancy. Like I'm eating like carnivore crisps. This, this, and that. So I'm not reaching for Doritos. And that's the thing. If you can drop the idea that you're trying to lose this weight super fast, right? And you can focus on the different food habits. You and I will eat a lot, but we'll eat a lot of steak.

We'll eat a lot of these nutrient-dense foods that make us full. That's the difference. If you can get into the habit of eating a lot of high caloric foods that are making you eat a crazy amount, and you can get into the habit of eating more whole foods, potentially even like fruits, like apples, et cetera, and you can get into eating that, don't worry about the weight for a bit, but just change your eating habits. What's going to happen over time is you're actually going to start to drop weight because those foods are going to make you feel more full. They're more nutrient dense, right? And then through that, you could do this with or without tracking, but through that, by eating real food, you will start to see the results of that because you're not the person

that tends to binge on Ben and Jerry's ice cream that binges on pizza, et cetera. You don't, you don't focus on those. You eat food that you make at home, but you eat a lot of it. You're, you're gonna have a limiter. Like you're gonna get full, but I tell you, I could eat a whole fucking pizza if I chose to. And that's like two, 2025 potential a hundred calories. I could finish that that but i couldn't do that with steak and eggs and and potatoes i can't do that with that food 14 slices of pizza when uh furious pete was out here let's go i surprised myself because i don't normally like eat when i was younger i definitely could pack away some food that you guys seen me eating stuff like it's not like this miraculous thing but i was like that was pretty good man 14 slices of pizza where the pizza was from yeah it was from uh paisano's pizza in davis

which is like you know kind of those full just kind of like new york uh style pizza thing okay so biggins dude i've done whole pizzas before all the time xl pizzas i've done grew up eating that that was my diet was pizza but the way the way it's put together in terms of the flour, the cheese, right, the way it's made, it's made in a way that you can just keep putting that down. Have you even done anything remotely close to that recently? Like in the last, I know you went to like sushi one time and you hammered some sushi, but like. But that was the only meal I had. Well, there you go. Yeah. You see like, like we'll,

we'll talk a little bit about fasting soon, but like if I do that, if I do choose to have like a lot of sushi or something, or let's say I go to one of those, uh, like, um, one of those places where you can build your own pizza and I put all the

meat on it, blaze or any of those spots where I put all the meat on it, that's usually the only meal I potentially have other than maybe having some extra protein during my day so all of this is still pretty damn i'm seeing a shit right there that's the kind of stuff he would do he would and then like he had all these weird rules but i think he's like making them up as he went along just like you fuck with everybody but you know he would be like dude you what are you fucking talking about you eat healthy you just down to giant fucking pizza.

He goes, yeah, but it had a lot of protein on it because it had a lot of meat on it. And then he would tell somebody like, you're wasting your time. And I'm like, why are they wasting their time? Because they would eat chips or like fries or something like that. Yeah. He's like, that's a waste of time. There's no protein in that, bro. Like, you can't have time for that.

John's right. He's downing ice cream. He's like, I'm like, there's not that much protein in ice cream. But there still is protein. This is from milk yeah i did it i did it recently at uh fat burger they just opened up a fat burger in oak grove so i'm like i gotta try it out so i've never had fat burger is it good so yes but uh so didn't eat here went home had to take my daughter to the dentist uh so i ended up walking while she was in there she was with her mom so not by herself but that was my first meal today and so it was close to

like six and they have like the the regular like blah blah and then they have like the xl the double x on the triple xl when you eat the triple xl you get your picture on the wall um i i took it to go but i inhaled that fucker it was so good it was three big ass patties cheese wait you get your picture on the wall. Damn. I took it to go, but I inhaled that fucker. It was so good. It was three big ass patties, cheese. Wait, you get your picture on the wall? Yeah, apparently. Yeah, I don't know exactly like the stipulation.

There's like a time thing. Whatever it is, I could definitely get on there. Like, because, yeah, but that was the last thing. We need to get up on that wall. I want my picture on that fucking wall. We could all do it easily. Let's go get our pictures on that wall. Honestly, I think in the scene, we could probably do two easily let's go get our pictures yeah honestly i think

in seem we could probably do two of those because they're like i did it pretty comfortably with bread and everything fries like it was it was cakewalk i think in sema could have been a professional eater yeah i think so yeah no i could have i easily easily did your mom used to get pissed at you about it uh pissed like every once in a while was she just like there's not like in sema leave food for the rest of your family yeah i told you the granola bars and all that type of shit like we'd go through cereal really fast we go through granola bars really fast because but because you know my sister was there too i'd be like i didn't eat at all i'm setting my day too it was all me yeah yeah i can't keep cereal in the house yeah Don

sometimes it will infiltrate like Stephanie's parents will like bring some over or whatever last time they brought two boxes of Lucky Charms

they were gone that day I literally ate a whole one by myself Stephanie ate the other one like we cannot keep it in the house but she didn't do it

in one cereal like I did yeah cereal is a great example like we all love it yeah I mean I don't really know anybody that doesn't really like cereal. They usually can find some type of cereal that they like.

One thing that I'm grateful for with my children is they're really not, from what I can see from them at the moment, being 18 and 14, they're not addicted to food. Like, Quinn, I take her to volleyball. Volleyball is like 7 and 9 o'clock. She ate when she got home from school at like 5. She didn't eat another thing until she ate breakfast this morning. She does that all the time. I ask her, I'm like, you want something? She's like, no, it's too late. It's too late at night. I don't want to eat anything. But they have good models.

I wonder, you and Andy, when you guys have been eating in the house, y'all have always been good models of eating, right? We talk openly about it. We talk about eating protein. We talk about these things. I'm not trying to do anything crazy. We have I ate two of those

fuckers the other day. That me so this is a good another good lesson with those uh sweet and salty uh what are those fucking things like the peanut peanut ones sweet oh the bars yeah is it the ones with the oh is it the sweet and salty like they're kind of like granola bar i know what you're talking about they're like stuck together yeah those are good yeah i feel left out i don't know what you're talking about it was so funny too because i'm sitting there and i'm like just chilling i'm like watching tv i'm trying to catch up on some like messages on my phone and stuff and i'm like you should go get a couple of those things i was like nah just go get a tasty pastry, dude, and it'll be over and you'll be fine. It's like you have a devil and an angel. Yeah, I was like, nah.

So I ate a tasty pastry and I sat back down. Perfect. And then a couple minutes later, started calling again. Came roaring. Come on, Mark, just have one. And I'm like, dude, you ran today and you lifted. You definitely can give yourself all the reasons that you deserve it. You deserve it, Mark. You worked hard today, Mark.

Just have one. You're over here being. You worked hard today, Mark. Just have a boy. You're over here being super dad. Andy's not even around. She's doing God knows what in the Virgin Islands. It's like you need the extra energy, Mark. Yeah, exactly. Doing a lot. A lot on my fucking caves and I ate two of them.

And now you guys see why I'm so fat today. Yeah, his face is a little chunky today. See? You can see it. I know. I knew it. You face is a little chunky today. See? I can see it. I know. I knew it. You're retaining a lot of water. Made me look older.

I'm back to looking old as fucking dirt. Insane. But that's the thing. If you have this goal that you're trying to get to, right, and you keep making mistakes, like, Mark, you're already there. You have a level of self-control. I'm where I want to be. I have a level of self-control so i can like i can allow

these things sometimes people think that if they got to a position where they were able to manage their body fat real well that they would be like i'm good i'm good i get to like kind of yeah or if they got to a financial level and it's like hey i'm i'm good yeah but think about it in terms of like learning and stuff like that whatever it is you're passionate about you're a mechanic you're uh you fix computers or like whatever the fuck it is that you're into photography are you ever going to stop like wanting to learn that thing are you ever going to want to stop to try to get better and try to improve so um and then also when it comes to your like metabolism, maybe you could say, and Seema's metabolism is revved up pretty good right now because the amount of muscle that you

have and your caloric burn and the amount of stuff that you do every day. But what if there's, what if there's moments where you stop doing some of those things? What if some of those habits disappear for a little while? What if you start eating differently? It's like all that stuff that you worked for and you put all this time and energy into, over time, just like for anybody else, it will dissipate. Yes. And it will continue to get worse.

So it's like we have to always kind of work on it. We have to always sharpen it. Absolutely. So one thing I want to talk about too, and we talked about this in the prior habits to get jacked without tracking up. So it is, is protein. So we always figure out different ways to get a good amount of protein throughout the day. For example, I know I mentioned that I fast quite a bit, but like in my coffee in the morning, I'll have some, this is the way, I mean, I did that

in the prior podcast. I had some, this is the way vanilla. I have some collagen protein. I'll put a salted caramel electrolyte, taste fucking bomb. A lot of people are like, oh, you're not intermittent fasting. Technically I'm not intermittent fasting, but number one, I got a bunch of protein in and I have the caffeine. It's somewhat of an appetite suppressant. I'm not really feeling the need to go eat a big old meal for hours. It's fucking, it's almost two o'clock right now. Yeah, we did two podcasts and throughout those two podcasts, you had 40 grams of protein on both of them. You got 80 grams of protein down the hatch already. Right.

And I'm good until this evening. I'm probably going to have one meal this evening. Right. But it's, you can figure out different ways to get just protein in through the day. Like if we talk about fasting, some days I don't have that protein in the morning, but I'm going to be doing that quite a bit because I want to get that collagen protein in. But it's just a tactic that will allow me to get through my day without feeling the need to go eat a valvular amount of food or a crazy amount of food, right? So you can utilize caffeine. You can utilize different things.

But these are just strategies to allow you to not be so food-focused. Because although we all like to eat, I am not nearly as food-focused as I used to be in the past. In the past, it would be like I'd eat breakfast, then I'd need a snack, and then I'd be ravenous for lunch, and then I'd be ravenous for dinner. I was always focusing on my next meal. I don't give a fuck about my next meal. I know it's going to come, and I'm going to eat it later, but it's going to be something at home. I'm going to have some steak.

I'm going to have some eggs, maybe something else. But these are tactics to allow you to get through your day. I think, again, you want to try to figure out how do I make some of these things easier. try to figure out how do I make some of these things easier? And so even though we were kind of mentioning like not snacking, it's also totally understandable and reasonable that at the end of the day, when you feel like your work has been done, which everybody always feels like they work very hard,

there's a sense of like maybe accomplishment, a sense of like celebration, a sense of, I mean, let's just kind of face it. Like you get home and you're like, man, I'm exhausted. You know, these are all words that I've tried to like burn out of my brain because I think it's pussy stuff, you know, but it's factual, right? Like we all kind of feel the weight of each individual day and depends on the day. Like I didn't even come in the other day because we had Kalipa and everybody in that day. And it was like a really high stimulus day.

And the night before I was up late and I was like, I actually just need to face the facts that I need to just chill. That's going to be the most beneficial thing I can do. Get a lot of sleep and just relax. And that's something we can get into a little bit more in a couple of minutes. But I happen to like some things that are healthy. Not everybody loves healthy-ish stuff, but I like cottage cheese. I like yogurt a lot. I try to surround myself with things that I feel.

Now, I'm not going to wake up in the middle of the night with an urge to eat cottage cheese and they're not going to wake up first thing in the morning being like oh my god I can't wait to have cottage cheese uh meanwhile you might wake up in the morning and be pumped to have some cocoa pebbles or something like that right yeah you might be excited uh you know if you get home from work and you're like oh yeah that thing of fucking Ben and Jerry's and in the freezer and you're like, oh, yeah, I have that thing of fucking Ben and Jerry's in the freezer. And you're really excited about it. So these other foods you don't get quite as excited about.

But I found that if you surround yourself with them and I get done with dinner and like anybody else, I feel like a day was stressful. Then I'm like, oh, yeah, have that yogurt in the fridge. I'm like, I'm going to mix that yogurt with some berries. It's going to be fucking awesome. I'm going to sit down and eat it. Maybe I'll have it with a protein shake. Maybe I'll mix the vanilla protein shake in with everything else, and it tastes fucking delicious. So a recommendation for you guys is there's a cottage cheese called Good Culture Cottage Cheese.

They have a strawberry one, a blueberry one, and a pineapple one. All of them have about three grams of carbohydrate. They might have like an artificial sweetener or something, or they might use like a fruit thing or something. I forget exactly what in the hell is in there, but very modest calories. It's the majority of, a lot of the calories are coming from protein. There's some fat in there too, but not a lot. So i usually get that and i actually will get the full fat cottage cheese as well and i sometimes mix a little bit of both of them together i use this as the whey vanilla protein i mix it in there and i mix it in with some fruit some blueberries some strawberries and it is fucking incredible and this is not a joke like when you say it's incredible i

know it's not the same as the milkshake that you made with this is the lady of the day but like that milkshake that you made yeah yeah that was fucking ridiculous right this is the thing it's like you know in the past when your thing would have been like kind of ben and jerry's now you have the same feeling towards something that is protein rich. It has a good amount of like nutrients because of the berries, the fruits and all that. And it's good for you. And it's like,

you look forward to that. So as you take these things out that aren't good for you, that you look forward to, you input things that are fucking really good. Fruit is delicious. I mean, even like the tests on whether things actually taste good or not are children. You know, if you give a kid like a little bit of beer, they're going to spit that shit out.

Give them the finest wine. Oh, this is my favorite bottle of wine. Pour that little fucker some red wine. He's going to shoot it out the side of his nose. You know, like that's the most disgusting thing ever. That's too earthy. I need something more fruity. But kids, they love fruit.

Find a particular fruit for each kid. Maybe they don't all love the same exact fruit, but go through some different types of fruit and you'll find that they love it. And adults are the same way. We like fruit. It tastes really good. So

try to mix in some of these things that we're talking about. I think the good culture cottage cheese is a really good way to go. Sometimes yogurt can be riddled with a lot of like sugar. So just kind of just pay attention to some of that. And if you like the ones that have sugar and have flavor to them, that's fine. But I would try to lean towards getting the ones that still have a good amount of protein there's greek yogurts and icelandic yogurts that still are spiked pretty good with protein in them and i want to add like with the yogurt thing like first off this is the way vanilla is really fucking good it's it's really fucking good um i've mixed the vanilla

and chocolate also really good i like milk sometimes right so i'll use some milk i'll use some greek yogurt i'll add the the vanilla i gotta buy i'm gonna buy you some raw whole milk that shit's really good i bought i purchased it once it is so good yeah it's unbelievable but but that's the thing if if number one i think that one of the reasons why we can talk about this or we do talk about this is number one we don't eat throughout the whole day because that whole milk has has been a calories. Right. And lots of fat. But when you're not eating through the whole day, that's one of those things where you can have it has a lot of protein.

It's it's kind of calorie packed, but it's actually good for you. How much milk are you going to use in a shake anyway? Exactly. Two hundred calories worth. I don't know. You can. But if you don't want to use a crazy amount of milk you could use some of that milk and you could use some water the milk can add some thickness right you can then add in the protein you could also like the the cauldron proteins and flavored and you literally have a protein bomb that tastes really fucking good that you're looking forward to but

also it helps you head towards your goals. These are just other options, but these options will lead you towards where you're trying to get rather than the food, the processed food that we're talking about that you tend to binge on. That's taking away, making you feel like you failed on your diet, making you feel like diets don't work, right? These are just healthier options to help you move in the right direction. Yeah. I would say try the cashew milk. That shit's really good. I've never had cashew milk. That was awesome. It's really good. So like almond milk can be almost like a little watery.

The unsweetened one, it's like 30 calories. The cashew one's a little bit thicker and it just has a little bit better flavor in my opinion. It's only 25 calories. I'm so obsessed with this nut milk. Yeah, gonna have to sneak in a nut eventually every day. It's funny, my girl drinks almond milk and I had almond milk nut eventually every day. I have to. It's funny.

My girl drinks almond milk, and I had almond milk with a protein shake. I was like, this is actually kind of good. Yeah, it's good. It's pretty damn good, right? So if you're not a milk lover, there you go. Cashew milk. Cashew milk's really good. One thing that I'm noticing, so I've been just eating a bunch of eggs every morning. And you guys know I've messed around with a lot of these fun recipes where I'll have like anabolic french toast which is very high in protein uh extremely low in

fat and uh moderate carbs because it's only like four um slices of toast or bread yeah but what i noticed with that stuff and if you guys remember like during this time like you would see me in the break room or even at the old podcast table eating more food throughout the day like i'd have a big old bowl of like salad right and just throw a bunch of chicken in there or chicken and rice because i got really hungry really fast yeah um maybe as i'm not saying that one way is better than the other because it's fun to eat food it's fun to you know eat a instead of eating one 800 calorie plate you eat two separate 400 calorie ones that are going to be different because it's fun to have variety but i did notice that i would get like really really hungry when

the fat was really low and then now like i said i'm having eight eggs and about a cup and a half of rice every morning and that gets me throughout the whole day now i do whole eggs yeah absolutely yeah when i so when I, I was trying to get up to 10 because I'm like, let's just see how far I can take this nine. I was like sweating. I was just like, ah,

like this, this is the limit. Eight is perfect because I feel great. And then I will have the bubs MCT oil powder and collagen protein. And that really pushes the hunger like way down the road. So like now I'm not going to eat till I get home. But one thing though is like it i had to experiment and i had to find out for myself that like oh shit man i have to be careful if i eat the low-fat stuff i'm gonna have to eat again very soon because

if not i'm gonna get kind of hungry and then that's when i start your defense is up for only so long and then if you if that fucking hunger starts beating down your defense then you're gonna be like ah you know what all right i will have a little bit of this i will have a little bit of that and it's just it's just i don't know it's just not productive so like i just think that's something that we all need to think about when it comes to like because there's a shit ton of youtubers that are making some really awesome dishes but they are like more on the bodybuilder side yeah that are lower in fat that which i i love them i've made a lot of them i'm gonna make them again but for right now i'm trying the more higher fat side of things with so like i do like i call it like a split fast it's not fasting people on the youtube

are always like it's no fasting like i just stop eating i'll have breakfast and i'll have dinner and then i'll have the yogurt and like fruit after and that's it. So I'm eating really twice to two and a half times every day. And if you look at the calorie breakdown, it's going to be somewhere close to where if I was eating like five times a day, it's just I mean two fat ass meals that are fucking delicious. It's a really cool place to be in. I've been doing it for a couple months now and I can definitely see like a better image in the mirror. And I'm like, OK, let's keep keep this shit going especially after the cold plunge this is something you guys never talked about when you're shivering like oh shit look at my delts and i'm like oh my abs are

pumping like oh this is nice and then you know look down even further it's like oh okay oops went look down too far this sure bye bye yeah wee-wee. Yeah, it's gone. But yeah, anyway. It suddenly turned into a woman. It went inside out. Where'd it go? Is it tucked away somewhere? Your dick's like, yo, that's cold. I hope it's thinking about me. I'm thinking about it.

God dang it. But anyway, yeah, the high-fat stuff. So Mark and Insuma are definitely more on the lower carb side of things. Not that they don't eat them. I always thought like, oh, I want more volume. I want to get as much fucking salad and cauliflower and all kinds of other shit in my system just so I could feel fuller. But it's almost like filling up your gas tank with cheap gas

because you'll fill up the whole tank, but then you're going to burn through it way faster. And so with this stuff, it's like, okay, maybe I got half a tank, but that tank's going to last me all day. Remember, fatigue makes cowards of us all. So if you start to get tired, your decision-making skills suck. So this is where people get weird about sleep and sleep habits and all those different kinds of things. And people are wearing those weird orangey-yellow glasses. But I've found that those things help.

I wear an eye mask. I also have mouth tape on. So it's like every night to go to sleep is like a thing. Now I got the cold plunge. Do you cold plunge at night? I do both. I've been messing around with it a little bit in the morning, late afternoon, at night.

Last night, I just set the thing as low as I could possibly get it. And I'm like, fuck it. I'm going to go in and just see what the fuck happens. And I told Jake, too. I'm like, hey, man, I've never tried this before. So I was like, I might text you that I'm dying or something. You really did? Yeah, I did.

I was like, I don't know what's going to happen. I was fine, though. How long did you stay in there oh just a couple minutes like i don't know like maybe uh maybe two and a half three minutes that's good i don't know how you guys do it for i'm struggling it was it was uh i think it's like 40 degrees it said 39 but it wouldn't go down it wouldn't get any colder because it actually because i have mine inside it actually makes the room really warm, which is actually really interesting. Because the chiller is working.

The room is noticeably warm. Maybe the room is like 80 degrees. Yeah. Yeah, it's really interesting. Okay, damn. That fucking motor on there works that good. But yeah, you start to implement all these different things, but they're all things that like, hey, if this is going to be helpful, I'm going to try to implement as many of

these things as I can. It doesn't always work. It doesn't always work great. My day is very flexible, especially because I have children. Last night, Jake's like, hey, let's watch this movie. And we watched that documentary, The Grizzly bear guy or whatever and uh i'm like i'm not gonna pass that up like he next year he's gonna probably be out and like he'll just be with his friends or be going to school or whatever the hell he gets himself into and um i'm not gonna pass up an opportunity to hang out with him so well i mean what am i gonna do i gotta go bed because I got to be prepared to work out tomorrow. Like, fuck you, motherfucker. Like, you get to work, you work out every day.

Like, and you'll find more time for that stuff. So, I like my day to be very, you know, very flexible. So, I don't always get to bed the exact same time. Could be doing something with my daughter or my wife or my son. So, I have to be a little flexible with some of that. But I still have some of these things that I implement that assist me to go to sleep

and that assist me with getting better sleep. I really have to try plunging at night. I typically just cold plunge in the morning when I get up and that gets me fucking going. Yeah, I've done it once at night and I got bad sleep that night it could have just been a lot going on but in the mornings so after i do it and then i warm up i could see like a like i'm like woo and then once i get warm i'm just like whoo so i think maybe if

i do that at night it might be better a lot of people have talked about using it before they um before they go to sleep because your body temperature you like you're you have to work on bringing it back up or something yeah which can actually age you and falling asleep better and in the morning like it's it i'm shivering for a few hours after i cold plunge in the morning and that's actually there's a good metabolic effect to that yeah speed up your metabolism it does help you burn that brown stubborn fat um but it's it's a tool. So, Andrew, how can they get their hands on a cold plunge? Yeah, it's the cold plunge, right? Hold on, let me just really quick.

Thecoldplunge.com. Congrats to them guys, too. They were on Shark Tank. Shark Tank. Yeah, I know. I got to watch that. So, thecoldplunge.com. Check out all their different cold plunges.

We use the XLs because we're bigger. They are, and I fit in one, too. I have to say, real quick about that XL, because I had the normal cold plunge, which is cool. Which is great, yeah. But if you're taller, like if you're – Andrew, how tall are you? Like six feet? Yeah. Yeah.

So if you're like 5'10", 5'11", you're going to want to be in the XL because you'll really be able to stretch your feet out and dunk yourself. It's really comfortable. You can actually get in there with two people if you wanted that i wouldn't i can't right now but yeah promo code uh power project at checkout to save a shit ton of money but one thing i was gonna say every time i get in it i'm like oh mine broke mine's broken because it went to like beyond the coldest setting that it has because this is just shockingly cold i'm just being a bitch though because like i'm still getting used to it it's actually still set at like i think 59 degrees right now so it's still on the higher end yeah but yeah finally dunking my head in there and like getting used to that but i'm shivering like crazy 70 degrees has a little

chill to it you know like when if you're just jumping in like a lake or something and it's like 65 to 70 degrees, that's, feels pretty cold. Yeah. Yeah. It's, it's interesting. I do like,

I like, this morning I almost didn't do it because I'm just like, this is stupid. Like, this is fucking dumb. Like, why am I going to do this

to myself again? And then I ended up doing it and then there's like a weird moment that like, once you kind of get in there and you're sitting like, a little bit like euphoria, like, you're just like, up doing it. And then there's like a weird moment that like once you kind of get in there and you're sitting like a little bit like euphoria. Like you're just like, I did it. Like I won.

Nobody can take this away from me. Yeah. And then you're just like the sun starts peeking in. I'm just like, oh, this is great. That happens every day. And then I get out feeling like a million bucks. It's an amazing tool. It's an amazing tool.

I can't wait for more people to get their hands on it. Yeah. Right here in Sacramento too. Right here in Sacramento. But one, so, so since we're talking about water, let's talk about liquid calories real quick. Thank you. Yes. Like, um, I know we were talking about drinking protein shakes and, and, and like, uh, milk and adding that in. But when people drink soda or when people drink juice or even alcohol during the day it's not like a protein shake it's not like whom you're not like i'm going to pump five protein shakes no but you will pump five glasses of juice five glasses of soda and that sugar and those carbohydrates will add up to

a lot during your day so we really don't fuck with liquid calories and we always suggest that find other options we love diet soda although some people are like you're gonna get cancer yeah zero zero sugar uh the coke zeros are amazing the a and w zero is incredible have you tried fresca yet i still have not no i'm such a such a big fan fresca it's so good it's really good sounds i'm not hating on it it's just dude like I'll have to send a picture like my garage has a bunch of the cans of A&W

and then I have a closet inside the house and it's just flooded with A&W sodas like every time I go to Walmart I just buy a fuck ton of them that's the way to do it though

is like surround yourself with options and if you go to the grocery store and you're paying attention there's a shit ton of options there's a shit ton of better options than we've ever seen before.

So we know there's like delicious foods that are convenient and inexpensive and they call to you. Like we all fall victim to that, but there's a lot of food. Every aisle, every single aisle has another option, whether it's pizza with Quest quest nutrition or whether it's ice cream every single category that you look at has like a lighter version has like almost like a protein version there's some sort of other version of literally just about every single thing you can think of yeah so you can kind of continue to you know eat those foods that you've always eaten or you continue or you can just make a small it's we're not trying to like completely change you. We're just trying to steer you.

Oh, we're trying to change you. Yeah. Ultimately. Without telling you. Well, ultimately, it will change you a lot because you're going to pick up these habits, you know, over a period of time. But in the very beginning, it's just a small – it's just a little steering, right? It's just like, hey, it's just like hey let's

try this coke zero instead of this regular coke yeah perfectly said but yeah i didn't even really think about that but yeah every single aisle has something you could literally be looking at sugar and then off to the side there's splenda like it's like oh zero calorie sweetener sick i'll do that i'm even eating this uh for the 45 calorie bread whoa this 45 calorie bread sarah lee it's fucking delicious it's only 90 calories for both slices so like if i do run out of rice i have another backup of bread you know it's bread it's fucking delicious yeah who doesn't want that and i want to add in on the liquid calorie side of thing we number one we've talked about how big of a difference electrolytes make on your performance we notice that drastically but when you're electrolyte deficient you're drinking water through the day if you don't have adequate electrolytes you're your performance. We noticed that drastically, but when you're electrolyte deficient, you're drinking water through the day. If you don't have adequate electrolytes,

you're going to feel thirstier. So when we have electrolytes, I've noticed that electrolytes makes a difference for my hunger because I'm not like I sweat through the day I exercise, right? It makes a difference for my hunger. So what I'll do is I usually have one of the salted caramel electrolytes in my coffee in the morning. I did that this morning. And then I'll have some other, I'll sometimes mix some of the salted caramel electrolytes in my coffee in the morning. I did that this morning. And then I'll have some other – I'll sometimes mix some of the salted caramel electrolytes in some water with some Diet Coke or with some Fresca. Or with some Fresca. It's really fucking good. It's really fucking good because some people are so concerned over diet soda.

They're like, drink too much diet soda to your gut. I don't really get the gut issues. soda they're like drink too much diet soda your gut i don't really get the gut issues but if you want to have some diet soda and you're really concerned and you don't want to drink a crazy amount of it you could mix it into some of this stuff now don't do the electrolytes right into soda because it'll fizz too much so i do electrolytes and then water mix that up and then i add some either diet coke or diet sun kissed or fresca and it's a fucking blast right but there's electrolytes in it it It's good for me. It's leading me towards my goals. One last thing about the Diet Coke and soda,

pay attention to the caffeine. Okay. So Diet Sunkist, Diet Coke, maybe, I don't know about the root beer, but they have caffeine in them. Root beer is caffeine free. That's why I like it. Caffeine free. Good, good, good, good. Fresca is caffeine free too. But we always talk about sleep and we'll talk about that more in another episode about this, but keep the caffeine diet sodas out of past 3 or 4 p.m. if you can. Because again, we're doing all this stuff, but we also want to make sure that we get good sleep as that's where a lot of our recovery comes and that's going to be the thing that allows us to feel good and refresh the next day yeah earlier in the day might be cool because like we like coffee because it does help with the caffeine you know helps push that that fast out there but yeah yeah along with everything you know we were talking about making things harder so like if you do want ice cream don't keep it in the house like go buy it or whatever but like do the opposite too like i i love fruit with my

yogurt it's like but i buy fresh yogurt or fresh, you know, berries and stuff. And it always goes bad. And then I'm like, ah, fuck, I'm not,

now I'm not going to eat it. Period. So I just started buying frozen ones. And then when it's ready to go, I just pull it out of the freezer and microwave it. I know that's like adding another step, but I'm making it easier to get those like that flavor. Cause I truly don't give a fuck about like the antioxidants and all this other

bullshit. I was like, Oh, it's low calorie and it tastes good. All right. I'm going to load up on that. So yeah, the,

the healthier options, again, the keeping the, uh, low, low calorically, but dense food. That's,

that's my shit. Like I said, there's so many options that you guys have tried the pork and good pork rinds, right? Yeah. Yeah. They're insane.

Like there's a, there's like a salt and vinegar one. There's like a cheddar one. That was spicy one. Fucking good pork rinds, right? Yeah. Oh, yeah. Yeah, they're insane. There's like a salt and vinegar one. There's like a cheddar one. That was a spicy one that made Owen and Ryan cry. It was the spicy flavor. That's awesome. It was fucking good, though. Yeah, it's incredible. And these carnivore crisps and there's like biltong type stuff out there now.

Our sponsor, Piedmontese, they sell that along with these amazing beef sticks that they have. So, I mean, there's just a lot of options. I think that, I don't know, I think we're a little trapped in our thoughts about what snacks are. So, definitely years ago, I would definitely tell a lot of people like, hey, just kind of completely get rid of snacks unless you're eating like a hard-boiled egg or something or a cheese stick or something. But there's so many options nowadays. So just keep looking, keep searching, and then surround yourself with it. Penna, the owner of Tasty Pastry who sold Quest Nutrition. I realize the guy is well off, but at his home, he had like a few rows of like Quest cookies. He had a few rows of Quest bars. He had a

few rows of Tasty Pastries. And along with like a bunch of other little knick-knack, low-carb keto stuff, because his wife's way into all that stuff. And I just thought to myself, and he had tons of diet soda, like, you know, diet soda coming out of his ears. And I think that's the way that, that's like the new way that we need to kind of look at this stuff. Let's, so again, maybe you don't have that kind of money to get all those different, because those things can be like high priced or whatever, but can you have fruit on the counter?

Can you have some good options in the fridge? Remember we used to talk about Fair Life quite a bit. That's a great product. They make different kinds of milk that have less sugar in them and have more protein. They also make a core power version, which has 26 grams of protein and seven or eight grams of carbs. There's just options for days and days if you are keeping your eyes open and you're paying attention to these things. And I understand too, because there's going to be one person who's like, but my kids love the cereal, but my kids love this. If you're not eating it, there should be no reason why your kids are.

If something's not good for you, I don't get how in the hell it's going to be good for your child. It's not. It's not. It's just not. So you're the one who dictates what they eat change it there's no there there really is no excuse for that right give them alternatives give them alternatives you don't have to say no you can't eat that ever again but you are you're going to replace it with something else maybe they pout or shout or maybe they get mad but that's just like one food item they'll be fine

you know maybe because you switch to a different type of pizza maybe they just don't want to eat pizza anymore that's fine that's a win yeah it's a win fuck it we're not gonna have pizza anymore i just imagine if i shout out my mom yeah but yeah yeah this is what we're eating yeah that's what we're eating there you go take us on out of here andrew all righty thank you everybody for checking out today's episode we sincerely appreciate it uh based on what we talked about today about more habits uh let us know if you guys have any questions uh maybe we can do it you know and answer them on the uh the next uh episode of this uh habits for Getting Jacked series without tracking.

I forget the actual title. Habits to Get Jacked Without Tracking. Habits to Get Tracking Habits. There it is. Perfect. I hate you. So please like today's video. And again, comment something down below and subscribe if you guys are not subscribed already.

Follow the podcast at MBPowerProject all over the place. So Instagram, TikTok, Twitter. My Instagram, TikTok, Twitter is at I power project all over the place. So Instagram, Tik TOK, Twitter, my Instagram, Instagram, Tik TOK, Twitter is at, I am Andrew Z and SEMA.

Where are you at guys? I say this every episode, discord, discord, go come join us on discord. All right. Um, but I haven't seen my any on Instagram and YouTube. I haven't seen a yin yang on Tik TOK and Twitter.

Uh, Mark, where can people find you? I have a one more habit to put in there. Let's go. That I always think is important. Do not shop when you're really hungry. Oh, hell no.

Fuck that. You're going to end up, like, when you go home and you unpack everything, and actually, especially once you've, like, eaten something, you ever just, like, snack on something in the car? Like, you open up some cheese or just eat something? Yeah. You're like, fuck, I'm hungry. And then you get home and you start unpacking some stuff. You you're like what in the fuck did i buy all this crap so quick you're gonna end up with some junk so do your best to figure

out ways to kind of safeguard yourself around around uh some of those old bad habits another thing that's good to do is to talk to somebody that's close to you about it like say like this is this is something i really want to do i want to to somebody that's close to you about it. Like say like, this is, this is something I really want to do. I want to make a change. Maybe it's your significant other. Maybe it's your brother. Maybe it's a friend. Say, Hey, you know what? I really am interested in doing this and you're going to probably see me in the future, make some bad choices. Tell me that I don't want to do that and explain to me why I don't want to do that because I don't want to do that anymore. I do want to make a change. It's hard to tell somebody that

that's not an easy thing to do. It's, it's very brave to go and do that. But sometimes, uh, trying to figure out our way out of this mess is very difficult to do on your own. Strength is never weak. This week, this never strength. I'm at Mark Smelly Bell. Catch you guys later. Bye.