Massenomics Podcast - Ep. 436: Tracking Macros with MacroFactor

Episode Date: August 12, 2024

Tommy got a new toy! He has now officially joined the world of tracking his macros with the help of MacroFactor. We also recap the 2024 Olympics and decide where is the right place to put stickers in your gym. Build Fast Formula Use code MASSENOMICS to save 10% on every order! BearFoot Shoes Use code MASSENOMICS to save 10% on every order! Juggernaut AI Use code MASSENOMICS to save 10%! The Strength Co Get some Go-To Plates! Swiss Link Use code MASS to save 15%! Texas Power Bars Get the Barbell that changed the game!

Thanks for what you do with your podcasts and all the rest. You're doing a great job. I hope everybody keeps tuning in. You get a lot of good info, a lot of insights, understandings on how to get strong, how to stay strong, how to use your strength. You do a great job, dude. You make things better than they are in real life, I think.

If you don't follow Massanomics, y'all do it. Social media, website, everything. Massanomics! site and everything. Massonomics. Welcome everyone. We're back for episode 436 of the Massonomics podcast, the lifting podcast about near fin. My name is Tanner and my name is Tommy Tannery tanner recorded uh oh oh yeah what do you got wait for it wait for it oh coffee day there's the coffee these am podcasts you know you know it's an am podcast when the stainless steel yeti coffee mugs come out actually i never i don't know why i grabbed this one today i never used this thing but we've got it i. I've got a couple of those same ones. I've actually got one of those at work.

And out of all of our coffee ones, they might be my least favorite because, there again, it keeps it so hot for so long. Yeah, I have to keep the lid off for the first 20 minutes, and then at that point I've let it go to room temperature, and I guess I've locked in room temperature then. Yeah. Actually, I kind of like the basic coffee mug like the one we sold before you know actually you know like those are a a nice we had a few of those my

father-in-law stole a couple of them which i was not too happy about and now i'm down to one so still holding strong though and it's been through the dishwasher a lot that was a warning we issued but it's been through the dishwasher many times and it's still still there is one here still that's just kind of an old holdover that somebody could get their hands on someday i suppose uh yeah that was always the warning right don't do it through the dishwasher but we've got a couple of them and some of them are like almost perfect and some of them like look like shit so i think it was very hit or miss on if they were actually dishwasher safe or not. But speaking of things that are not hit or miss, check out buildfastformula.com.

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Check out Veso Blitz, Full Blitz. That's the key combo that we throw together on those two a scoop of each will get you feeling just just right real nice and then check out the 80 20 protein protein that we swear by at buildfastformula.com this episode is also brought to you by barefoot shoes our favorite barefoot shoes to wear in and out of the gym. Tanner and I have both recently added the Ursus Low Top to our collection, and man, that shoe is a workhorse. I wear that thing every day in the gym, out of the gym. I love it. It's amazing. They've also recently announced the addition of a Made in America boot boot so for oh tanner's getting his feet up there and it's not

feet pics it's ursus pics right now and it's looking good black canvas gum sole man can't beat that uh they've also like i was saying announced the addition of their made in america boot that would be the bruin patriot and this thing looks nice this will be uh made i believe in wyoming i was talking to him about it when they were here for the meet about all the details of it and uh it's got a really it still has that bruin look to it but it just has a few a few touches that give it that classic boot look and you do have all the benefits of a made in america shoe to go with it too so if you're they'll put a boot in your ass. It's the American way. That's what he was thinking of when he wrote that song.

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Code MASSANOMICS. Save you 10%. Thank you, Barefoot Shoes. Oh, thanks, Barefoot. Oh, yeah, this week. So your what's in the can, no secret, is a coffee. What do you have in there? What kind of coffee is it?

Folgers. Something out of the old pot? The jumbo-sized Folgers container. That's how we do it. The best part of waking up is Folger's in your cup that's right do you guys uh do you guys do just like you know when we're not uh okay actually talk about your can for a second quick here you got water what blackberry lemonade waterloo i've probably had it before that's a good one that is a good one yeah yeah um okay when you're not using your

exclusive massonomics ground coffee that we are cool beans coffee that we made um what do you guys typically have for your coffee like what is what is the at-home coffee we've got the fancy shit that comes from what's that co-op place in western northeast south kota um natural abundance yeah we buy stuff from natural abundance so do you guys grind your own beans or is it ground? Yes. Okay, so you're grinding your beans, you're doing all that. And when I say we, it's the proverbial we in the sense that I don't do shit.

As a family unit. Yes, yes. Usually, I actually, to be completely honest, I don't know how to run any of our coffee stuff. So if my wife is not here, we are not having coffee. Well, we do have a backup uh keurig you're right okay and i can make coffee in the keurig of course but that does taste shittier yeah undoubtedly okay that was but when my whenever my wife makes coffee like on a

saturday morning a sunday morning or any other time that i ask her to, then it's like good. It's, I don't know. It's like expensive coffee. It's not cheap. Maybe it's not expensive coffee, but it's like not inexpensive coffee. So when your coffee is made at your house, it's made basically the same every time because it's the same person doing it, right?

You don't have to worry about potency and all that. No, no, it's always pretty, it's always, it's really good. And I don't know, we have like, I don't even know what kind of coffee maker it is, but it's whatever Grant uses also. Yeah. I thought you said it's a pretty nice one. It makes really good coffee. So we have just the cheap, like Mr. Coffee drip maker, you know, just a workforce just shows up every day and you just push the button and it goes, man. Brings us lunch pail. What's become more, that's right, what's become more evident in recent years as my wife has become a bigger and bigger coffee drinker

is that my wife tends to like it a little on the stronger side. Like my parents, when you go, it's like you're drinking coffee grounds when I'm at their house. Like it is crazy strong. And then on the flip side, we go to my in-laws and my wife, her mind is like blown.

She's like, this is just like dirty water. There's nothing in here. She's like, you're not even getting any of the benefits of coffee. strong and then on the flip side we go to my in-laws and my wife her mind is like blown she's like this is just like dirty water there's nothing in here she's like you're not even getting any of the benefits of coffee so yeah i've become more aware of just the range of like the likely coffeed water to like you know almost feel like you're eating coffee grounds i don't know which i actually prefer if i have i'm. I'm not a snob. I kind of, like I said, I also keep my palate low overall by drinking work coffee every day, where ours is literally like Folgers pouch. It's not even like scooping grounds out of a bucket. No, it's just like it's a filter basically that you put in that has coffee built into the filter.

I assume it's like the worst coffee you could possibly have, but probably I, it probably is. And I still, every time. And it's simple. And I'm like, I don't know.

It tastes, it's good. And it has, it has the caffeine in it. So yeah. Um, Nate said I have a mocha master. Okay.

And there you go. That sounds, that sounds maybe right. I know it's made in a different whatever we have is made in a different country china really sure no it's not no it's actually not china it's like probably something that you would want yeah somewhere you would want your that sounds like you my coffee maker is also made in a different country i'll have you know not not china how that's like a differentiator is like oh this copy maker is made in a different

country and then you're like yeah what china like all of them just like well yeah every product made today just yeah yeah that can mean a lot of different things depending on what like what you're saying yeah i did a recent development uh big c pappy uh matthias cash putting in the discord man he is getting up there on his achievement list you see that yeah he's he's at 14 he only has uh one more to go to actually make the uh the jacket hall of fame level is all he needs is crew falls in the arnold one or the other really is all he needs to hit 15 and that would give him the jacket. Yeah, I'm saying that for completion though.

He just needs Crew Falls and the Arnold, which are both very doable, especially because he's not that far from the Arnold. Scott Dodds only needs Crew Falls though too. Well, that, yeah. Scott could take the first and only ever 16 by just showing up to Crew Falls this December, presumably. They both could actually.

Well, yeah, Scott would get it first technically then. Right, right. But yeah, they both could be hitting 16 it would be possible within the next uh like seven or eight months i'd love to see someone else hit the jack get a jacket that would be fun we have to figure out when the good presentation time is for that ceremony yeah but that's wild though that he put in there the maybe the most impressive one to me is the people that are a four-year supporting member and that is i think you said today he hit four years. That is crazy. That is a long time.

That means he's been around a while. It has been a while. He's number 16 according to his card there back in 2022, but he's actually considerably lower number than that now just because of turnover and stuff. Yeah. Impressive stuff. Maybe a new card, maybe a new membership uh supporting member card run would could be a thing at some point in time here some of the worst idea

some of you know because because there's not even half the supporting members would even have a car really at this point oh oh i'm sure not back in 2022 our numbers were it has been that long well it's right on the date of the card. It's August 8th. It was actually, or wait, that's his membership date, obviously. Yeah, but isn't that with the 2022? Isn't that why we picked that number? That's why I think, yeah. So it would have been in 2022. Wow.

So I'm guessing there's probably only a couple hundred numbers at the time. I'd have to get the interns on that one, look into that a little bit. Yeah. We were talking that we actually are what okay wait a second scantz is sharing his he's also only got two left so he needs i bet that's crew falls and what seven is set scantz what's your number seven is that four years maybe that's four years support i bet he's not not for, yeah. So when he, all he needs is time to get to his jacket. But scans hasn't done the Arnold though.

Has he? Um, I don't know. Actually, I'm not sure. Um, actually I bet he's been to the Arnold. Yeah.

Oh yeah. And it's not, it's not explicit that it was a year that we were there. So he was there before us. Yeah. Yeah. That is true. Yep. Yeah So he was there before us. Yeah. Yeah. That is true. Yeah.

Yeah. So that is a fair. Yeah. That's not unfair based on what it says on the card, though. It's like father time. He is all going and been everywhere. All he needs is time. It is 15.

But we were talking. We do want to do another supporting membership. Actually, it may end up being pretty soon based on our timeline uh supporting membership mailer where only supporting members get get this and that should be hopefully we're getting the wheels rolling on it just now as we speak so if you've been on the fence about joining up now would be a good time to start because you certainly get in before we've got because we don't even know exactly what it is yet we just know it's hopefully coming pretty soon yeah so you could get signed up and take advantage of whatever it is that we don't even know yet

Tanner I got some random things I gotta ask you about here uh first one I haven't heard you talk about this in a long time are you still a record guy I am big Jeff actually asked me about that he said the same thing he said uh because I know Jeff's a record guy and he big jeff actually asked me about that he said the same thing he said uh because i know jeff's a record guy and he said i haven't seen anything from you and i guess i guess i just haven't posted anything about it but yeah our our record collection continues to grow my time to listen to records does not grow but i still i still am a record guy i just haven't been devoting as much time to it as i would like to honestly i would like to spend more time being a record guy but i just it's also sometimes in our house you just can't

have extra noise oh like there's so much noise it's like we have to bring down the note like reduce like i'm like no no tv no radio like it sounds like a good idea until you put it on and then like two people are yelling and like some toys going off. I 100% get that, man. It's, I used to always, when I was single or even had roommates, it was like, oh yeah, doing stuff in the house. Let's turn some music on, all that. And now I'm just like, I just want no, I even catch myself, I want no noise. I even catch myself routinely. I'll sit at my computer for like a crazy four hour stretch of work i won't have any music on the entire time like right i just the lack of noise is a welcome relief so that's part of it but like yes i still i still i mean i still think listening to records is my favorite way to

listen to music and that's probably by far it's not. I just, it's not the way I get to do it because it is more of a, it's much more of a dead. You got to dedicate time to it rather than just popping something on your phone. Obviously much more intentional. Right, right. All right. Well, I'm glad to know that. Next thing on the list. Have you been watching any Olympics at all?

Yeah, actually the last couple of nights after i've been pausing the prime time and then that is the way it's to bed that is then i can fast forward through all the crap oh and just watch the events i'm like yeah this is sweet i do that every night it's a three-hour recording and i most nights i make it through in one hour and i'm like that was the perfect hour i caught the highlights and i gotta tell you we i think we talked about a little bit last week but now after watching it this week the track is by far the best part of the olympics it's not even close lights and i gotta tell you we i think we talked about a little bit last week but now after watching it this week the track is by far the best part of the olympics it's not even close it's so good but the it's to i mean to me i'm saying personally to me it is by far the best and it's

nothing's close and there's just no debate so entertaining there's no debate about like i don't know are these people good because no one else is doing it it's like no no i know these, I know these people are good because they're world-class. Like there's no doubt about it. Yeah. They're good because I just watched them in the semifinals race against someone else. That's a top 25 in the world. And that other person I'm like, wow, they look slow. They made them look like they're a high schooler. Like, yeah. And I'm like, oh no, that's one of the 20 fastest people in the world. Okay. So I'm glad you're watching. All right, so a couple I got to ask. Did you watch the 1500 meter run? Yeah, I watched that one.

Actually, like not just highlight, I actually watched that one and that was pretty good. I'm like, I don't know how someone could watch that and not be like, track is just all that. I mean, that is a race right there. You're just watching the whole thing unfold and then you find,

I don't know if you saw the part where they were hyping up the story between the norwegian guy and the british guy that they were the rivals like that was the whole thing it's like those two guys had all this bad blood yes yes and then it's like oh but just and you can kind of see that guy just make his path on the inside right at the very end that was so much fun to watch and then last night also gymnastics yes lots of good stuff there i just don't know as much about gymnastics but i did catch most of those they're fun to watch uh last night did you see the 400 meter men's finals yeah that was really good too the way that guy came back from just i mean he was like it's always it also makes these better when an american is winning

and like in a lot of these it seems like that's what's happening so it's making it really entertaining this year too because there's always like some american just like that 1500 and the 400 are two really good examples where it's like uh they're just like gutting it out and winning at the last second from nowhere to just make it like does you couldn't write it better than that that guy in the 400 just dogging it out in the last 100 meters. He wasn't like this, coming down the home stretch, and you can see him just like forcing. It's just like sheer willpower forcing him up. That is what it looked like, too, was just like sheer willpower. It was just like, I don't know running technique well, of course,

but it didn't look like it was even there. He just threw the air. That was awesome. Dude, I watch those. I just get so pumped. They're just oh they're they're good they're good and and especially if you watch those where you can get to fast forward and you really just maybe i'll listen to him talk for like three minutes before the race oh yeah because i want to know who's in the race and like what's at stake uh but everything else i'm like i don't really need to see whoever the guy is that's semi-hosting the olympics sitting out in front of the chair like i don't really care about

oh it's like yeah i don't really care most of that too right i don't really need to see mike tariko talk to an snl cast member yes that's there and i'm like oh this is garbage television it's way too much yeah but when it gets to the races, I'm like, yep, give me the lineup. Let me know why these people are significant. What's going on here? And I watched most of the American trials too. So I remember all these faces now. And then, yeah, I want to hear who, all right,

this person is from wherever in Europe and they were the world champ. It's like, yeah, I'd like to know who's sitting where. And then when it starts, you can have some context as to what's exciting and what's good and what's bad. Yeah. I mean, it's good and what's bad. Yeah. It's, I mean, it's by far the best though. Like I,

I guess if you're a swimmer, you'd watch swimming and be like, Oh, I love this. Cause I know swimming. Although neither of us were, you know, collegiate track stars and it still appeals like that.

So yeah. And swimming, it's just not, I a hundred percent respect those people, but also in my opinion, visually like swimming is just, you see a lot of splashing and like, yeah, that splash is farther ahead than that splash. We're running. You can just see the person doing the thing. You can see the struggle. It's,

it's a whole different viewing experience. Yeah. Quick follow-up on a couple of things here. Big Zach said, so turntable at the gym. No, the gym can't even support the most basic of music needs. A record player at the gym would be, I mean, people would just be like smashing them in half. I don't even, like they'd just be inventing a new way every day of how to break a record player. Nate said Big Grant got Jack White vinyl. No, I'm not going to be getting that. I'm not near as big of a Jack White fan as Grant is, although I like the White Stripes just casually. I used to be a huge Jack White and White Stripes fan,

including the Reckon Tours and the Dead Weather, like all the side projects. I had live DVDs and still like it, but I just kind of moved on a little bit from that. Yeah. And then Nate said we had the baird family race yes that was i did have that yes so that was my next thing is i did want to ask about that so you do actually give people some context here as to what's going on yeah so my oldest son and i we race every year

on his birthday we do a 40 yard dash on his birthday we have the bike path is right in our backyard and we do that do that every year approximately whenever we're doing like his birthday party basically is when we do the race and this year he turned 13 so a teenager this year last year i beat him decently i was able to pull up at the end last year and still beat him but it wasn't by that much like if you'd watch you'd be like okay there's like it's not by that much but you if you'd watch, you'd be like, okay, there's like, it's not by that much, but you can see, I was able to pull up at the end last year. So this year I'm like,

I actually thought I probably could beat him, but then it might be tough after this year. Also though, this year, would you say maybe the best running state of your life for the last five plus years? At least I've certainly been running more than I have in quite a while because of basketball and you're lighter. Honestly,

like a movement level. So you're bringing a different like your movement level is a lot of different game. So you're bringing a different package this year. Let's be honest. A new package. A new package to the whole arena. I don't know if any of that made me faster or not, but so we did the race and the damnedest thing happened. Both of

my shoes fell off immediately on the first step. They flew off of my feet. I do not understand this one bit i have no clue i thought you did that on purpose because no people that don't know you were wearing your ultra boost right yeah and those will not stay on my feet if i try and come out and sprint off really yeah i had them laced as tight as i could possibly do the laces on those ultra boost do not go up the tongue yeah they go like halfway up the shoe is a sock the shoe is a sock like that's why i was so blown away i'm like i think they literally i think i could rip the

laces out of mine and run a sprint and that couldn't make them fall off i because even when i was just warming i was doing some warm-up ones and they were kind i could tell they were pulling off a little bit but as soon as i really actually tried to like take a sprint out of the gate they flew off instantly I do not and I had them tied as tight because I could tell it was an issue so I had them tied as tight as I possibly could get them yeah I don't know if the laces actually really do anything on those shoes that's why that's what said like the laces on that don't actually do anything that's they're just kind of for appearance I think so it doesn't look I still just do it my brain cannot comprehend

how you somehow get out of both of those that is wild and it's on the first step of both of them but it must be something with that shoe and me because last time i was playing flag football uh with my son and some of them i was doing quarterback and i was getting rushed and i actually had to do like an actual sprint for a second and the same thing happened i yard sailed where both shoes flew off my feet that's so crazy so i do not think the ultra boost is a good sprinting shoe no must not be yeah i don't think i think it doesn't stick on the feet very much for the sprint so i ran the entire race barefoot there was actually when the my shoes slipped off for a split second i thought about stopping and then i could

tell i was still semi close so i'm like no i think i can just keep going and i don't have that many of these starts in me to begin with uh so i kept going and i just barely beat jack at the very he was actually ahead of me probably like at the halfway and then once I really started sprinting in my bare feet, uh, I did catch up, um, catch up to him. But I also, then when I was barefoot, I could not stop.

I was just like, and, uh, also then as soon as I got done, I realized my feet hurt for like during it, it didn't really bother my feet, but the pads of my, uh,

feet then from smashing on the concrete, like literally sprinting as hard as I can, really were sore for a day after that from just beating on the concrete and not being used to walking around in barefoot shoes, but not actually barefoot. Yeah, that will do it. So I don't know. Next year, if I choose a better shoe to wear,

maybe I could give it one more try. You got take go to the actual track get some get some spikes really make it official that's that that's uh what like it's every year i'm gonna have to game it just a little bit harder to continue to have to have a chance because i'm not getting faster and he is and he over the next year might get way faster there's a good chance yeah it's very possible that this next year could be the year where i look stupid doing it right yeah yeah where he has like a 30 improvement and right because he could like it could uh that could happen in like

the next year time where he gets like way better at it and i'm like oh shit this isn't fun anymore all the race off we gotta have a new event every year and so we'll probably have to keep going with it for a while though because he needs a few years of being able to building some momentum get pay me back for the yeah like it's only fair that was the race uh is the olympics almost over though uh it's gotta be like, I don't know, four or five days left. It really goes on for a long time. Yeah. Did it say 16 days?

Uh, only four days left getting down there. Yeah. Uh, what else do we talked about records there? Uh, what about, uh about supporting our supporting members? I've got a few of those. Let's do it. Okay. So this is a relatively new segment to the podcast where we give back to

those that support the podcast. We talked about those earlier about having a supporting membership mailer going out sometime early. This fall would be the very tentative plan. So please make sure to get signed up now if you're not already so you can take advantage of that. That's one thing you get. You also get access to our Discord community. It's the only way you can get on there.

It's a very active community. You get information about upcoming drops, et cetera, a discount code that's only for supporting members. And then you can also get featured on supporting our supporting members each week. Like Big Kurt got first place at America's Strongest Veteran in his class, first place in his class at America's Strongest Veteran. And then Big Abby was named Northeast South Dakota's Association of Realtors Realtor of the Year for Northeast South Dakota Association of Realtors.

Now she has to decide what's more prestigious, that or being on supporting our supporting members. Coin flip. And then Big Mad Cow is this week's guest on Unpaid and Underrated. So thank you to those supporting members. This week's episode is also brought to us by The Strength Co. The Strength Co. has the Olympic iron plates, black E-coated, smooth, easy to grip, made in the USA, veteran-founded, veteran-owned, veteran everything. Big Grant is a friend of the podcast, obviously.

Check their stuff out at thestrength.co. That's his website. That's where you see the plates, barbells, apparel, everything else they sell. They also have a podcast that they put out every Friday, and you can find that anywhere that you listen to podcasts. It's called The OK Podcast, and it's okay. You can also reach them. If you have any questions about their plates or anything else mentioned here, please give them a call at 949-326-7652. This episode is also brought to you by Texas

Power Bars. Texas Power Bars have been, you know, I'm a bit of a home gym guy and they've been my go-to bar in the gym since I started my home gym. I'm a huge fan of the 29-millimeter Texas Power Bar with a black zinc shaft, a chrome sleeve. Ooh, that thing is nice. It's just really hard to beat. Tanner, I had a little question for you regarding Texas Power Bars. You're a guy that knows a thing or two about them. Have you actually got to use, is it the Texas crossbar yet? Yes.

I use it for the first time. Might've been this week. I bench pressed with it. Okay. We have the red Cerakote Texas crossbar. We do have that. I don't know if we've ever talked about that, but a pretty affordable bar. I don't know what the price is on the Texas crossbar. We do have that. I don't know if we've ever talked about that, but a pretty affordable bar.

I don't know what the price is on the Texas Crossbar, and I'm sure there are specs that you can look at there. I'm finding it right now. Texas Crossbar starts at $295. Yeah, $295. I think it's a 28.5-millimeter barbell, no center knurling, and it's got the double ring marks. It's got the Olympic ring marks on it also.

That is all correct. The knurling is a little less aggressive than the it also that is all correct the uh knurling is a little less aggressive than the texas power bar but still a good knurling i actually liked it it was a really good uh really good bar for benching i enjoyed it i at mass dynamics gym you got to be careful now not to confuse it with the deadlift bar because they're both red cerakote and have no center knurling right uh so that bar uh, the Texas Cross Bar, if you're interested in something like that, is available in black zinc or a variety of Cerakote options.

If you would like to get a Texas Power Bar for yourself, head on over to TexasPowerBars.com. And while you're there, I don't know if you can, tell them Massanomics sent you or something like that. Thank you, Texas Power Bars. Okay, do we want to talk about our title topic? I think it's time. All right.

So, you know what that means. Every time you hear the sound of disturbed, it's time for our title topic of the week. That's a new thing. Like we've always said, once the strip kicks off, it's title topic time. And it's been a new thing. Like we've always said, once the strip kicks off, it's title topic time.

Uh, and it's been a little while since we've done just a title topic episode. It's actually, I know it's been more than a week. Okay. Title topic is, uh, generally speaking,

macro factor, more broadly speaking. It's what Tommy is up to with the state of his nutrition and if things meet his macros so tommy what the heck have you been up to oh god okay we got we got a lot to talk about here and we're gonna do something right off the bat here and that is a full disclosure statement because we're all about open and honesty here. So I don't know, this might come off, this next 30 minutes or so might come off like an ad, maybe because it, I'm not going to say it's an ad, but I'll say this. We're going to talk a lot about Macrofactor. I'm going to jump to the point here and say, I highly recommend the app and recommend it so much that we actually have

an affiliate code now, CodeMassanomics. If you decide to go with it, get the app and use CodeMassanomics, you get an extra week on your trial and then we get a small commission. So we'll come out and say that up front, but this whole topic does revolve around just tracking your macros. I mean, there's like, I don't know, probably a hundred apps that do it. Some of them suck pretty bad. Some of them are pretty good like MacroFactor and there's probably even some other good ones. But if you haven't looked into checking your macros for a while or tracking your food macro factor is a great spot to start i can recommend it otherwise there's probably other good spots too so do we got that on the way the other thing i'd add to that is we were we already had

this in the list we were going to do this as a title topic prior to having affiliate code it was so literally we're not doing it because of the affiliate code We were going to do this as a title topic prior to having affiliate code. So literally we're not doing it because of the affiliate code. We were going to do this and we're like, Hey, wait a second. We're kind of dumb asses. If we don't like also go get the affiliate code before you talk about all the things you like about this.

So we, in hindsight went and got the affiliate code because it was like, yeah, we probably should be doing that. If we're going to, if we're going to toot their horn and do this for a while, then it was like, yeah, we probably should be doing that. If we're going to, if we're going to tooth their horn and, uh, do this for a while, then it's like, ah, we might as well maybe make it a little more worth it for both of us. So yeah, this, this was a topic that was already in the works. Didn't even the idea of having a affiliate didn't even cross our mind

until like a few days ago. And we're like, oh, maybe that is a nice way to, uh, to make this work. So again, uh, feel free to not use the code at all not use the app whatever but uh we are going to do a deep dive on tommy's experience with tracking his food so how long have you how long ago did you start no i started it as soon as we got back from the meet so that was july what like 22nd or something yes it is august 8th as of today so what's that like two and a half weeks almost three weeks right right and all right so i'm gonna give you i got a few i got a few things here so first i'm gonna tell you my history with trackers have you tracked food before tanner the only one i've ever had is my fitness pal and i haven't used it for several years so that is my experience as well i had to

go back i haven't used it actually for like a decade almost that's my is my experience as well. I had to go back and look. I haven't used it actually for like a decade almost. That's exactly my experience too. I feel like back in the day, so this goes back to, I had to look, I used MyFitnessPal leading into my first powerlifting meet. And that was 2015 is when that was. So nine years ago was the last time I tracked any food. Used MyFitnessPal.

I'm guessing at that time there wasn't a ton of options that existed for food tracking. It was the only one I tracked any food, used MyFitnessPal. I'm guessing at that time there wasn't a ton of options that existed for food tracking. It was the only one I remember people using. I mean, the state of apps was so different then. There wasn't a million apps for everything. And it seemed like people were kind of recommending it. And at that time, I don't think they had been acquired through whoever has them now.

So it was definitely less. I've heard Macrofactor or MyFitness is just nothing but ads and shitty. I don't remember ads in it back when that was a decade ago. that was a decade ago right yeah i probably used it for like a year or two straight oh you did honestly when i use it yeah i did use it for a long time and then i eventually was like i eat the same thing every day like i've done anything different for these two years obviously then over the subsequent 10 years things changed a lot so i could would have been interesting but that's yeah i don't know and that's kind of where I was with it too. I used it for a few months. And at that time I was single. I'm, you know, ate whatever I wanted to, which was mostly the same things every

day. And I felt like I got it down pretty good, but there was a few things that I definitely was not doing. I did not have a food scale. So in my mind, I was kind of just like, ah, this seems like about the right amount, which I'm going to find out now is actually not accurate. And I wasn't super serious with it. I mean, also as far as my nutrition went back then, you know, if we say 10 years ago, nine years ago, I was like 24, 25, which basically meant like, oh yeah, I'm going out to eat with my friends probably two nights a week. And also two to four times every weekend on top of like drinking a lot of beers multiple nights a week too. So I mean, as good as my diet could be dialed in a lot of the times, there was a lot of days where it was not dialed in one bit. I was, I will say that that was probably the leanest I've

been in the last, you know, since I've started lifting was like 2015. That was the leanest I was, but it was, it was a whole different thing. And I wasn't taking it that seriously. It was more just to get familiar. That was my first introduction to like understanding macronutrients and how all that worked and like, you know, what is in what food. So it was an introduction, but it wasn't, it wasn't optimal. That is for sure. It was just the lightest approach you could take to it.

approach you could take to it. So leading up to the meat is the first time I've taken protein intake seriously in, I don't know, like a long time. Um, yeah. And so like, I was finally taking that seriously and I'm like, Oh, you know, as dumb and obvious as this is like, if you take that seriously, it just feels like things go better. And maybe that was part of why I just felt like my couldn't catch up with my lifts or I mean why things started to take off of me at the end. I don't know. Maybe my programming was probably a factor. Yeah. I think it was a factor. Like I was recovering good and like, I was like noticing actual progress on a weekly basis in the gym. Like things were moving. And I do think part of that was taking the nutrition part slightly more seriously getting a few more calories but the main thing getting those protein levels close

to like 200 grams of protein a day and so that got me thinking like okay after the meat once this is done I'm gonna take a more serious look at my nutrition and the reason I decided ended at macro factor is I know there's several people that have like, I know basement Brandon has an affiliate code. I've seen Jessica Bittner talk about it. Obviously Greg Knuckles, we've had him on the show, very intelligent person, respect his opinion.

We've ran his training programs before. Greg has a part in the app too. And so it was like, ah, all these people that I, and there's a ton of other people too, but it's like these people that I respect have good things to say, say this is a good app. So that seems like a smart place to start. So go and

download the app. I think this is Monday after the meet, get it set up. And it asks you a few basic questions. You know, it asks you like, what are your goals? Are you trying to cut, maintain, gain? You know, it asks you some questions about your activity level, what your current weight is, your age, you know, just things like basically building a profile for you, like what level of protein you want to be at, you know, do you want a lower protein diet, a regular, a higher protein, you know, is there any specific diets you're trying to follow, like no carb or keto, things like that. Trying to build your profile, figure out who you are, and then it's going to give you your coaching, your strategy

for where it thinks you should be so i'm gonna skip over a lot of these details because i don't need to get too involved with it but basically for me when i gave it all the information it was where it came back for me is the the estimated calorie intake for me was about 3300 calories a day and so it has your mate would that be saying for maintenance yeah for maintenance is what it was like this it's also taking a guess so it says like right this is our algorithm you haven't actually tracked anything in there right because we're gonna we're gonna track your calories and we're gonna track your weight and based off of that we're gonna know if your calorie intake should be going up or down you know based over a few week period um so put me on 3300 which if you

had to tell me to guess i'd be be like, yeah, that seems about right. You know, I really wouldn't think I'd be under 3,000. I also didn't think I'd be close to 4,000. So it's like, yeah, that seems to be in the ballpark of if in my very uneducated opinion of where I had to be. That doesn't seem crazy. uh macronutrient breakdowns for what it gave me is uh i'm at 211 protein 109 fat and 363 carbs that's your goal for each day that is the goal for each day for each day yep and all together you know that adds up to about 3300 calories and is that what it started at right away and it like it doesn't does it change well i'm actually giving you my numbers right now

they have changed just slightly but so they have they should they could shift every week yeah because you do a check-in every week and it's gonna like look at your weight trend and also what you've done for calories and it's gonna give you adjustments so like I had it adjust one week like 30 calories and then another week and like 20 count like it's you know it's trying to dial in but it's been within a few percent it's not doing like a 30% Like it's, you know, it's trying to dial in, but it's been within a few percent. It's not doing like a 30% change. It's not all of a sudden giving me like 500 extra calories or anything like that. So it is pretty minor stuff. And so what I wanted to do with this, like right off the bat, my goal was to mostly maintain. And also if I gain some weight, I also really don't care. And if I lose a little weight, I don't care either. I'm just,

I wanted to see, I have no clue, you know, I haven't been tracking it. I want to know like, where am I even at? So for like the first week, I'm like, I'm just going to eat like I always do and just even see where I end up. And a couple of things that were very interesting to me right off the bat, protein, 211 protein. That's really not that hard for me to get to anymore. And I, I, and you know, that's a mix of just one eating a little more. So eating a little more, you get more protein. You add in some build fast formula every day. You got about 23 grams of protein there. I add in a pure protein bar every day. That's also about 23 grams. And I mean, you do like a Greek yogurt, especially if you do the high protein ones that are also like 25 grams.

It's like just those three things alone, you can be anywhere between 50 and 75 grams of protein. And then, so from the rest of it, your food, you know, you're looking at about 120 grams that you mix in with your meals. The protein target's really not that hard for me to hit. Like most days I found even without me tracking or eating like I was normally that I was almost every day ending up between 190 and 210 grams of protein. So I was like right on target there which was reassuring um regarding the other two macronutrients though i did find fat my diet tends to be my goal was 109 grams of protein or 109 grams of fat i tend to be higher than that i tend to be higher than that and i tend to be definitely do way lower in carbs like this is recommending

363 grams of carbs there's a lot of days where i'm going to dinner and i'm at like 100 grams of carbs for the day yeah and i think you're like give me a double order of rice so that's what i that's what i've realized i had a stretch it was last year especially where i just felt like shit going into every workout and i wasn't because at that time i wasn't like planning on getting ready for a meet or anything like that and i just felt like i had no energy. I felt like I was like crawling out of the gym. Like I just felt terrible. And maybe it was from having like no carbohydrates. And at that time I looked, I actually had to think about this. I realized there was a lot of days where I

would wake up and my breakfast would maybe have five grams of carbs in it. And then also at that time I was going to the gym at noon. So then I had nothing there and then I'd come home and eat lunch and my lunch would be pretty small and basic, maybe, maybe 40 grams of carbs in it. Like unless I was eating pasta, like there was like almost no carbs I was getting there. And then at dinnertime, I mean, I think there's a lot of days I was getting less than a hundred grams of carbs. So that's one thing that has been like a real eye opener is just, I was so, so severely deficient in carbs for a long time. And yeah, I was making up for it on the protein and fat side of things, especially on the fat side is where I was, you know, if you're eating meat, especially if it's

not overly lean meat, like that's where you're getting all of that, that extra fat or even, even processed stuff. But, um, I think that's relatively to where I track also, where I, basically everything you've said, I know is to be fairly true with me. My protein intake is always very high. That's never an issue because I'm all like, if nothing, like that is the number one thing I'm conscious of. Other things might go out the window, but I'm always getting high protein in, but then my fat intake is high because of, I don't know if because of that or just as a separate issue, but my fat, I do know my fat would be way higher than that.

Yeah, and it's not. My carb is probably low because of it, because of those other two being high and the calorie count being what it is, like the carbs being the one that gets a little lower. Yeah, and that's what, you know, everyone talks about like, oh, everyone's fat nowadays because carbs are just so easy to overindulge on and i can see if you're a person that eats a lot of like processed garbage like yes carbs are easy to go over on but neither

one of you or me pop yeah like we don't do we don't drink right we don't drink calories we don't eat like garbage candy stuff so like carbs are just like that's not that was not the problem for me like that is not even an issue unless you're someone that like eats a ton of bread all the time or something or even bread like pasta like i'm looking at the that's right i'm like all right two slices of uh or what like a slice of like this whole wheat 12 grain bread has like 18 grams of carbs it's like okay do you eat 20 pieces of bread a day like you need a loaf of bread a day like so that that's the only times i've ever gone over on carbs is if we go out to eat and i get something crazy like we went out for breakfast and i got like a massive cinnamon roll you know

i had all these uh hash browns all this like that and then later on that day also had like pasta it's like that's what it takes for me to go over on carbs i have to have like a crazy pasta dish also rice and like also something else. And then I'm finally going over, but, um, that has, I have learned though that yeah, like rice. Yeah. Like rice. This sounds dumb and obvious, but that is just, that is where the carbs come from, man. That is the easiest way to get the carbs come in. It's damn near like a hundred grams of carbs, like per ounce of rice you eat. And it's like, that's, and that there's nothing eat and it's like that's and that there's nothing else to it like it's just it's just pure pure carbs you're just eating them right up so

yeah that has been a change to my diet that i already usually had rice a few at least once a week probably a couple times a week because typically i make a meal and have it for several days but um there's not more of an emphasis on getting some rice into the diet. Also, just call back on the Massonomics podcast if you ever want to try it. If you're ever in a pinch, VT rice is a really good microwavable rice. Oh, is that what it was? Okay. I do remember you saying that now. V-E-E-T-E-E.

It actually got really hard to get for a period of time in COVID, and the prices of it like 10x'd. Like legitimately, it was like two dollars a package and it went to like ten dollars a package and just as of recent i so i switched to other kinds that are very comparable but still the best to me is vt i know i did this last time i had to look up the picture of it and i just don't ever remember even seeing this thing in the store and it is really good uh microwave rice i'm curious what the mac how many grams uh what actually a full because it's it's a pretty substantial amount of rice in one of these packs it's not like your little tiny uncle ben's yeah this this back of this that this is to be correct

one package has two servings there's 190 calories per serving and 37 grams of carbs so yeah one package would be 72 grams of carbs right right so it's a decent little i mean a decent it's a good size uh and that's for simplicity's sake i still still easier and well it's still better to just make rice and when you can have it that way and it tastes better but that is a good hat or a good rice hack when you are in more of a time crunch i'll have to look for some of these sometime because yeah now i now i do see because they're actually good though is why i say it because you get like a flavored one or do you stick with like the uh i get like the jasmine or the whatever there's a couple different ones that i i get sick of one and then i go to the other because i have

it every single day i have rice at least for one meal a day if not two yeah yeah no that's so that that's the biggest change i've made is just being way more aware of my my carb calories getting more of those and then watching the fat go and i can also see how that would make an in the long term a difference to your body composition you know if all of a sudden if i was regularly getting you know if i'm supposed to be at 110 grams of fat and let's say i'm regularly between 130 and 160 all of a sudden you know dropping that down by like a third it seems like that should make a difference not the not that I'm an expert but I can see where that would actually make body comp differences over time so what uh what about the calories because it said you told you your target is 3300 so did you find that's

about what you were that was actually really close yeah there was okay the first week with me just being like no I'm just to eat like I normally do just to understand like what a day in my life gets me right now. Like the very first day without even trying at the end of the day, my goal was like 3,300. I got done eating for everything, finished my build fast shake at the end of the night. And I was like 3280. I'm like, Oh damn. And like, so what was your protein number at? Like two, two to two 50 or something like that? Well, the goal was two 11. I think I finished that day at my protein at like two 14 or something. So that was also right on track too. And then what was the fat? Was your fat actually

like 200 or two 50 or something? You know, weight wasn't like double what, what it's thinking your goal would be. And then your carbs were like in half or something like that so actually okay the first day was a little bit a little bit different so we had that day was a little weird because we had i had stir fry for lunch which has a lot of rice and then we had lasagna at night oh okay so it was and so yeah that first day it actually had me like 3 400 calories and i went over by like 12 calories i was like pretty much dead on. Um, but then like the next day and part of this was me eating leftovers, whatever. The next day I went over on my fat is, I was supposed to be at one 14. I was at one 45 for the day. And also that actually that day I went over by like 300 on every, uh, on calories. Like I just ate normal. But then the next day

without even thinking about it, I was 300 under on calories. And so I'm like, all right, I can just see how like my body naturally kind of wants to be around this 33, 3,400 mark. But like, yeah, that next day my protein was at 205. My fat was at 162 and my carbs were at 205. So I was going through some really big swings. That's also the other thing I've learned is that I was having like just crazy swings where it's like one day depending what i'd have i had 400 carbs and the next day i'd have 170 carbs and i can also see how like just leveling that out in theory would help energy levels a lot too is is there something that when you're looking in their display though that like looks at your weekly average then too because like say you're having spikes but your weekly average is on target then you know because the 24-hour period it's not an arbitrary a period of time but it is like

sometimes like i'm like i don't know how how small do we want to slice the time like what are we doing every six you know so sometimes i'm like well if you're hitting it for the week if you're kind of right there then is that still that's probably semi okay but also if you're kind of right there, then is that still, that's probably semi. Okay. But I also, what you're saying is true that if you really want to optimize the way you feel, it probably would be better to be there on a 24 hour. Yes. So timeframe. Okay. So what you're saying is you're getting to more of the functions of the app. And so we should actually, now that I've kind of talked about like where I saw these deficiencies in my thing and now, you know, that was the first like week, week and a half. I was like, I'm kind of just going to kind of do my thing and we'll just see how it goes now I have actually

started to take this feedback and like try to hit these targets more seriously so I've already changed my habits not drastically but I have changed my habits because I'm aware of things and now that you're aware of them you can actually make changes to them so the oh the other thing I wondered about the input and you kind of mentioned it too but at the beginning i assume you're also you're entering in your like activity levels in the in the form of like steps per day and like what's it asking you about your lifting yeah so does it say like so with activity yep in the setup power lift or what you know yep it says like how active are you and it's like sedentary which is less than like 4 000 steps a day and then it's like moderately active which is like 4 000 to 10 000 steps a day And then it's like moderately active, which is like 4,000 to 10,000 steps a day. And then it's like very active, which is 10,000 plus steps a day. So

as you in those categories, first, if you keep your phone on you, you can easily look at your, in your iPhone or whatever, there's a built-in pedometer typically. So you can get your steps right there, assuming you keep it on there. So you know that answer. And then when it comes to, it asks you about cardio and lifting. So lifting it asks, you know, novice, I think it says like, you know, knows something about lifting weights. Like intermediate has been lifting for like one to three years. Then there's like advanced lifting. Like, I don't, I don't know if it was three plus or five plus years, whatever it was. So clearly I am an advanced lifter in this case here. Yeah. Yeah. That's one of the few times I can say I'm advanced, you know?

And then it also asks you about your cardio levels. like how many days a week are you doing cardio? I don't have any actual planned cardio sessions. So I put zero down as my answer there. So, yeah, those are all things it's using to like dial in that algorithm to know what your calorie. Okay. That makes sense. Number should be. Yeah.

So then. All right. Talking about actually using the app now that we've talked about macros and food setup and all that using the app, there's a few things you do. One, if you can, you should, it says you should check your, also there's huge, they have huge like guides and you can get into this as much as you want to. Like for the first few days, I just kind of used it. And then I realized, oh, there's all these things like best case scenario, do this and this and this. So a few basic things,

checking your weight every morning, you know, wake up, go to the bathroom, check your weight. Like that should be something you should do. You don't have to, but you should, because that's going to give you, you know, the most accurate representation of where you're at. And then it establishes, it gives you, you know, the points, but then it also gives you a trend line. So you can see what way you're going in your weight. And then when it comes to actually using the app, I will say, I don't think I spend more than a couple minutes a day using it. Like it's super easy to, I can see how you could be a little overwhelmed with it at first because they do give you a lot of data. Like there's, there's a dashboard where you have tons and tons of widgets and charts and you can use those as much or as little as you want. I almost don't use that at

all. Like for the most part right now, I'm just going to my food log and just using that. But, and there's also a strategy tab, which gives you, you know, you can put your goal in whether, you know, that's trying to gain, cut, maintain all that. So it all lives in there. There's a, there's a bunch there, but really I would say with this app, like a lot, you can get as crazy with it as you want, or you can be as hands-off as you want to be. When it comes to actually logging foods, there's a barcode scanner that is insanely fast. So you pop it up. The second it gets in front of a barcode, it gets it.

I've only had... What if something's not a scanner? Is it really... Is it simple? If you're like, yeah, I just... So this is interesting. I've eaten an egg. I've only had this a

couple well even your eggs though like every egg carton i have has the thing but what if you go to you're at a hotel you're at a restaurant yeah okay so we're gonna do a couple different things here so this is where i'd say at its most basic level a lot of stuff that i buy is packaged in some way so i can just scan it use it all right throw it on the food scale i can get that dialed in super fast not not an issue there and once you've done it for the second time, it's already, do you, like, if you go to buy the, use that same thing again, do you, all I do like a recently, my breakfast, all I do is I just, when I pull up my food log, I do this every morning. I hit the tab over to go see yesterday. I click on the one, two, three, four, five items that were part of my breakfast. I hit copy to now

and it's done because my breakfast is the same same my breakfast is literally the exact same every day so once i've done that once it's like so that takes what like 20 seconds to do i mean five probably yeah five yeah i mean it's what however long it takes your thumb to click on those things and then hit the copy to today button so yeah so it's like it the very friction the friction level is very low for for a lot that's. That's good. That's important. Yes, because, yeah, you don't want to be like dicking around with this app and being annoyed at how the whole thing works. So barcode scanner is super fast, too.

If you run into a food, I thought this was really interesting. If you run into a food that doesn't have the barcode scanner, like, for example, BuildFast Formula, I went to scan the barcode. It didn't have it. So then it kicks it over to a label scanner where using, you know, machine learning and AI ai it can just read the label and it automatically builds that item for you so it sees like yep this this product weighs this many our serving has this many grams it has this much it has all of it it loads it all

in for you so you don't have to manually make this item so that is another nice thing if you have like we also bought some stuff from all the most of the stuff we got was in the scanner, but there was like a couple items like some corn tortillas we got. They were not in there. Same thing. Read the label and like boom, it's done for me instantly. I'm like, that's just as good as a barcode scanner. It takes two extra seconds instead of being instantaneous. It takes two.

So that's another thing that's been really, really nice. Now, a few other things about tracking food and getting them entered in there is we've eaten out a couple of times or like or like there's something that's not branded like, all right, you buy a hamburger. I don't know. It's not really branded. It's just this is 90 10 hamburger. You just start typing in the search box 90 10 hamburger or fresh blueberries or whatever that is. And, you know, you might see a few options in there some of them are are labeled as branded where it's like oh this is this brand's item but

it's like no i want the general item here so you just look around a little bit most items it pops up right away and so i've had good luck with that too and then you're going to taco john's to get a meat potato but there's a good chance the most fast food places if you go to those you start typing it in you know it knows the fast food items because those are all calculated. So like there, you don't even have to guess. Like more of a guessing one would be, okay, go to a locally owned place in town. You know, they don't have calorie counters on their stuff. So like, what did I have? Okay. I look at the menu. I had a five egg omelet with Gouda cheese in it and there was chorizo sausage so i go in five eggs all right

assuming they use five eggs like yep i'll put that in i'm gonna be in the ball like i know this isn't exact but i'm gonna be in the ballpark and they even got to do something yeah you got like and they do say like our algorithm if you skip a day they say that's fine it's gonna just kind of assume what needs to happen um if you miss like if you enter an item, but it's not a hundred percent correct, that's fine too. It's going to kind of figure out over time. They say, what's the worst thing you can do is you put in your breakfast, you put in your lunch and you went out for dinner. You didn't know what it was. So you didn't put anything in. It's like, that's the worst thing because now the app's like, you only had 1500 calories today, but you did actually gain a little weight.

Like what's going on there. So they recommend in that case, like either type in your items and make your best guess, or like you can also put in like, ah, I think I consumed 1500 calories. I think 30 of it was protein. Like you can put in either your calorie content or your macronutrient content if you don't know what the food is. So it wants you to at the very least make a good guess on what these things are. And so like, that's what I did. Like go to breakfast. I'm like, all right, I think that was five eggs. There was probably, I don't know, three ounces of sausage in there. There was probably an ounce or two of cheese on it. You know, you're getting in the ballpark now all of a sudden. And so like that is now a count. It's like, okay. And then also we had a giant ass

cinnamon roll. Like, okay. I type it in cinnamon roll. It says, all right, three to four inch cinnamon roll, 400 calories, 500 calories, whatever it is. I'm like, yep. I type it in cinnamon roll. It says, all right, three to four inch cinnamon roll, 400 calories, 500 calories, whatever it is. I'm like, yep, I'll put that down. Like that's an easy way for me to keep track of it. Something at least exists where it's not like, all right, this was a cheap meal and no man's land. And it never got accounted for then. Have you eaten anything over the two and a half weeks? That's really thrown you off of like something you can't, has there been a single thing yet that you're like ah how do i do this or what do i um okay so that there's another one all right this is this is okay so this gets into recipes then so i said uh you know i don't make

it that's true that's like every one of my suppers is uh yeah and i don't make a ton of stuff that's like overly complex just because i do most of the cooking in our house and i just like to keep it simple right uh but like lasagna okay you look at uh you know I just like to keep it simple. But like lasagna, okay, you look at, you know, I like to think I make a very simple Midwest lasagna, nothing fancy, but it gets the job done. You're looking at lasagna noodles, you're looking at pasta sauce, you're looking at hamburger, you're looking at some different cheeses in there. So what I did, and I believe this is the correct way to do it, is I go to the recipes tab. I'm making a new recipe and it says, okay, what is in this recipe?

So there, it's like, all right, this bag of shredded cheese, got the picture. All right, a pound and a half of hamburger or whatever it was. Okay, got that accounted for too. All right, got these lasagna noodles. Scan the box, that's accounted for too. Got this pasta sauce, that's accounted for too. So you put it all together in one big thing

and then I say, oh, and also I'm sectioning this off into each serving. I ate one fourth of this whole thing. It's an eighth. And I ate a fourth of it. So it's like, all right, collectively, this entire dish had this macronutrients and 5,000 calories. 25% of it. Yeah, I ate 25% of it.

And like that recipe is now saved forever. So if I make that lasagna. So you go eat leftovers tomorrow for lunch. You're like, hey, I ate 30% of that. Or if I go make lasagna again in a month from now, I just go to my recipes tab. I click on my lasagna and I don't even have to type anything in. It's, it's there assuming, you know, I've, I've made it the same. So little things like that make this, I can see how over time, make this really powerful, make this really easy. Again, I'm sure a lot of macro trackers have these same things. I'm just telling you about my experience with this one. But that has been one of my bigger takeaways is just how easy it actually is to find foods,

add them to the app, you know, build recipes, search for items. If you don't have it, all of that, it has made using the app really, really simple over time. And you know, you're kind of like me, Tanner, you're probably actually even more extreme than me that eat the same things most of the time. So a lot of my usage is just, I'm just going back to the previous day and like hitting or four days ago or a week ago and hitting copy and paste it to today. And like, boom, it's right there. Like it's not, it's not that hard to do. Do you feel like you've forgotten to track anything? Like I have not, I think so. Like, uh, even, even like I track your water I do not

track my water and I know I don't does it have you do that or uh no maybe there's a thing in here because like I said there's a ton in the app that I still haven't I mean obviously calorie free but I just wonder just yeah yeah so there's that um a couple okay so a couple things that I have found though through all this track and everything is that and and using the food scale, I was overestimating how much I thought stuff weighed. Like for the most part, if I thought, all right, with this meal, I'm having eight ounces of whatever. Usually I was closer to like five. So I was off by almost 50%, which is a pretty big difference. And you know, that, that has, I've kind of recalibrated my senses pretty quick on that where now it's like, I'm playing the game where I put the plate

down and I started loading stuff on him. Like, Oh, this is seven and a half hours. And then I look, I'm like, Oh damn. Okay. I actually am getting, so like that has come around pretty fast. Uh, which also does then play into being helpful when you're in scenarios where, you know, you don't have a food scale with you. And also the food scale thing been surprisingly easy too like it's like yep you put it on you put the plate down you get it zeroed out and you just start loading your things up as much as like you know no we need those calories up all right another ounce of rice another ounce of rice okay i'm right where i need to be so it really does take the guessing game out of it it's not that hard to do especially if you're like me and work from home where you know it's just you got your own stuff there's nothing to even worry about yeah um so is there anything that you don't like about it

so far though okay so a couple other random things about the app like i said there is a ton in here um i mean if i had to say anything i would definitely say right when you open it it is a little overwhelming because there's so many dashboards and widgets and i mean dashboards widgets charts like, charts, like it just goes and goes like there's a lot. There's a lot in there to look at. And then every one of those opens up to be another thing. It's not a con. It's just something to be aware of that. There's a period of time to familiarize yourself with the layout. Yeah. And like, I guess the thing that I would maybe compare it to is when I think of juggernaut, I remember the first time we used juggernaut, whoa there's so much going on here and then once you know you what you really normally use and where you go no it's just like here's your dashboard here's your daily view of

your exercises and also here's the button to switch them here's their info tab here's like you get used to it in a hurry it's like with anything software wise you just got to familiar yourself familiarize yourself with the patterns um I mean other other than that, there's not even really anything that I think I would say I would change or edit. There's a ton of use, like when I look at the calories, you can switch it over to how many calories you have remaining for the day. If you don't want to do the math of, all right, this is like 2,000 something and I have 3,000 something to go, you just swipe over and it gives you your remaining calories for the day or your remaining protein. And then you were asking about, you know, are there charts that show, show like your trend with different, you know, macros and calories over time. And yeah, like, yeah, there's views for that.

So you can go in and you can see like your nutrition tab. And I can see, you know, on average, and again, I'm not at the one month mark yet, so I can only see a week, but I can like see a breakdown of like how my calories fit for the day and protein. And so there are a ton of charts, a ton of things you can dig into here. It's really just like how, how detailed do you want to be in it? And I don't want to be super detailed. I just want to use this as a tool to help me keep track of food. And maybe over time I'll, start to nerd out on some of this stuff more but for the time being i'm just i like to take a few simple steps get used to building this habit before i start going crazy we probably have to do it that way too like you need some data in there before it actually like some of that is even

interesting to or even matters yes so you got to just use it for a while before you can really get too much into that stuff. Some of that stuff anyways. Yeah. Yeah. So that's, uh, I guess long-term plans then looking at the app, you know, what do I hope to take away from this? Okay. So I did pay. So that is another interesting thing. Um, the app is significantly cheaper if you pay for a year upfront, I think on a month to month basis, it's like 15 or 16 bucks a month. But if you just buy a year up front, a whole year is $72. So you get $6 a month and I'm like $6 a month. If it's anything of value in your life and you can get it for $6 a month, like that isn't seeing cheap nowadays, you know? So I just bought the year up front because also I do believe that when you pay for something, you've now placed, whether you want to acknowledge it or not in your brain, you place value on it. I think that's a part of, I do believe that when you pay for something, you've now placed, whether you want to acknowledge it or not, in your brain, you've placed value on it.

I think that's a part of Juggernaut. You know, Juggernaut, use code MASSANOMICS, ends up being like, what, $30 a month? And I do think there is some value in actually paying for something because it makes you take it more seriously and it makes you stick to it. And so I have learned that lesson with Juggernaut. I believe that will also apply here. So yeah, bought the year up front. I could see how potentially over time I could use it less. But like I said, at the same time, like it's just so frictionless and so quick that I would really be cutting out like a couple minutes of my day at most if I quit using it.

So I have a hard time seeing myself not just continuing to enter food. I mean, for the next several months, I'm still going to be very strict about it. But I mean, I don't know, six months down the road, I just have a hard time seeing myself like not even just like even on a week. Maybe I take a week off and maybe the next week I don't know. I just have a hard time seeing myself not using this consistently for the long run here. I am very interested to see like, does my body composition change at all? I've never, I've never been an overly lean person outside of like when I was actually skinny, you know, like I graduated high school weighing about 160 pounds. You know, if you're six, one 160,

you're lean. You're going to be pretty lean. Yeah. At this point now I weigh like two 15. So I'm significantly larger. Um, I never would call myself fat but I would just never also call myself overly lean either so I'm very curious to see do I feel like I actually get like like more ripped like more shredded does that actually happen to me for the first time in my adult life since I like or do you use it or also like do you use it for dedicated 12 months for a year be hitting what it says and that's the end of it? You're like, Hmm, nothing changed. Like, and then are you like, okay, maybe my, yeah, like, I don't know. Like maybe I don't know. Maybe I can't weigh over 200 pounds and expect to be lean looking at six watt. Maybe that's just how my body is. Unless I'm going to do some type of cut.

I'm not sure. Uh, so how often do you weigh yourself once a day? I now weigh myself every morning. That was another thing going into the meet. I was weighing myself maybe once a month. Cause I'm like, I don't even know what weight class. I mean, I was, that was probably the least I've ever paid attention to my weight in my

life is like the last year. I, we basically moved into our new house. Didn't even like put the scale out. So I'm just like, Oh, that's not even in my mind. I have no clue.

And yeah, so now I'm weighing myself daily again, which I used to always do that so not much has changed there i'm just back to that habit um and i don't have any like strict plans as far as like weight going up or down partly it's like i don't like it'd be cool to cut to see if i get leaner but at the same time i want to get stronger you know right right it's like well and i want to get stronger it's always easy to get stronger when you're on a surplus but i also don't want to get up to like 230 240 either so i'm like i'll just stay around 215 ish if if i start trending up towards 220

and i'm feeling good i'm fine with that i'm not quite ready to be back up to 230 plus at this right or if you started trending to like 210 and you're still staying strong i mean i have no problem with that either yeah yeah so that's that's i'm playing that one pretty loose right now i just i don't really want to go through any major body you know i don't want to get down to 200 i also don't want to get up to 230 plus either so right about where i'm at give or take five pounds i'm totally happy with. So I'm playing that one pretty loose too. Otherwise, other long-term plans. Yeah. I guess the biggest takeaway now is performance wise. I'm, I'm really curious to see how, so have you, do you feel like you've noticed anything? I could you, could you find a place in your head where you think you could make yourself,

tell yourself there's something. I actually think, you know, I was thinking about this. We're doing the bridge block. You and me are both doing the bridge block i'm sure you're not people that aren't familiar with bridge block you're it's a break from the norm you're doing pause squats you're doing spoto presses you're doing like halting deadlifts pause deadlifts like tempo squat like you're doing all the like shitty stuff but it's at a lighter weight for more reps and more importantly you're timed so a lot of them you're doing really short second timed rest periods and i gotta say as hard as these workouts have been i don't have the feeling when i get done like that i'm like i just feel like i'm severely hung over and hurt and in pain and can't like i feel like i had a good ass workout and I'm really tired but I actually

feel pretty good and like the next day I'm recovered you know I was the first week switching over like yeah I was a little sore because I went from doing singles and doubles stuff yeah to now all of a sudden like hitting an insane amount of volume sets of six every 60 seconds yeah so I was a little sore but also recovered from that pretty quick and so I am feeling good so part of me thinks like maybe this is I used to get a crazy headache in the gym all the time and it's probably a mix of like not drinking enough water having zero carbs and also like not breathing well you know when you're bracing and things like that I used to just after every set be so lightheaded so tired like just feel like crap really like not feel good at all and

I have not had that feeling now that I've switched over back to this more heavy volume thing, which is typically when that would hit, hit me the most is going back to a heavier volume workout is I would just feel just like really felt like someone had to come peel me off the floor. I just felt terrible. That has not been the case for me. So maybe, maybe this is maybe getting things in line a little more, getting that fat down a little more, getting that fat down a little bit, those carbs up a little bit, keeping it more consistent throughout the week. Maybe that is making a difference. Yeah. I do think there's something to paying for something that you,

I absolutely agree with that, that you're, you're more dedicated to it once you're paying for it. You're already doing that for training and then you're doing it for nutrition also. And it just kind of stands to reason that you're going to kind of feel like that something's going to feel a little bit better because of that. It should. It does. It does make me, make me think now I have to decide,

do I try it someday? Because it's a compelling argument. And I think I, I, I actually quite sure I will, but I need to make sure the week I started is a week that I know I have time. A little bit of time. Yeah.

And like with anything, there is a learning curve, you know? So like I said, I, you know, most days it's a couple of minutes. Those first few days was a little extra time because it was that, whoa, what is going on here? What am I looking at? How do I do this? But once you get those patterns down, man, yeah, it's, it's, it's pretty seamless. Yeah. Right now I'm in the midst of just me and my

three little kids at home for eight straight days together so now is not the week to try anything new because i'm barely staying alive i'm barely keeping everyone alive just like just like just like the bare minimum yeah So I have to make it through this before I think of tackling anything new. But who knows? Maybe next week. Any other thoughts on Macrofactor? Discount code MASSANOMICS.

Other final thoughts would be... It's not that expensive. Final thoughts would be we have a lot of people. So there's a lot of people listening to this that probably I'm like saying this stuff and like, no shit, you dumb ass, like you don't know, but like nutrition, just one of those things, especially when you have a family and kids and all that, that it's really easy to overlook because it's boring. It's whatever.

So, um, I guess if you're like me and you haven't looked at that in a while, maybe look at that and, uh, you might be surprised what you see. Maybe you're good. You don't have to worry about anything, but, um, it just seems but it just seems like you spend all this time and effort in the gym. So it does make sense that what you're doing out of the gym, recovery, nutrition, and all that should be things that support what's going on there. The food one, sleep can be hard. I get it with people like sleep. It can be hard to make an extra two or three hours in your day to get good quality sleep. And there might be kids, things like that, that are out of your control that also make it hard to get quality sleep, whether the time is there or not. Food is one that just with a little bit of planning,

you can take quite a bit of control on. So yeah, I, I would recommend people give it a try. You might be really surprised what you see. And if you do decide to give it a try, code massonomics at macro factor would, uh, would give us a little kickback as well. You know, and you said the the person that may be listening that's saying like oh no shit you dumb ass but probably the most dangerous person is someone like me because there'll be people that just admittedly don't know anything about it and they'll be like i don't know anything i don't barely have an opinion i would have to track in order to know anything then there'd be people that actually do track and

they're like i know my stuff because i i you, use macro factor option, ABCD, tracking on and off for the last 10 years. Right. So I know, but then there's someone like me that kind of thinks they generally know, or like you prior to using this, I kind of thought I, like, I get it. Right. Yeah. I, I know what the macros are. I have an idea of what's in each item i'm not like thinking about it a little bit i'm not like planning my whole day around it but i have a rough ballpark and i was kind of in that rough ballpark but there was one thing where i was off by quite a bit actually two things i was off by quite a bit where it's like yeah my calories i was actually my calories were seemed to be pretty much what my brain thought and what i was eating

but my fat and carbs were like way out of whack yeah and that's where I think someone that quasi knows but doesn't actually track could get out of whack just like I mean exactly your uh what you said or where if like I start doing it maybe I'll find aha yeah I'm eating 6,000 calories you know I mean that's probably I will say this though if doing this proves one thing it's man it is hard to overeat if you're eating just good food if you're eating get if you just start by hitting your protein actually it's hard i mean it's not impossible like you can also you know i mean you can but if you just eat decent stuff actually like if you're not eating complete crap it's pretty tough it is especially on the carb side like if you just eat decent stuff, actually, like if you're not eating complete crap, it's pretty tough. It is, especially on the carb side.

Like if you're getting good quality carbs, like, I don't know. Do you want to eat 30 ounces of rice a day? Like it's like it gets hard to do some of that stuff, you know? Right. And that's where, you know, I don't I for the most part, I don't think I have an amazing diet, but I for the most part stay away from like processed crap and uh sugary crap i should say and yeah it's it's really hard if you told me to hit 4 000 calories today like just eating like i eat that would be very hard to do yeah okay should i uh should i read an ad and kick we kick off the listeners and cover our last few things uh juggernaut AI, Tommy mentioned it a couple times, kind of, you know, not affiliated

with macro factor at all, but obviously very comparable in the way you look at what macro factor does for your diet nutrition, what Juggernaut AI can do for your training. It's the training program that both of us use. As you heard, we're in a bridge block now, this kind of intermediate, intermediary block prior to really tackling the next full hypertrophy block in full force. But if any of that sounds interesting or intriguing to you, check them out at juggernautai.app. That's where you can find out more information. You get the app on your phone. It works on your iOS device or, you know, if anyone out there still is not on an ios device it still works

on those too so android users you are in luck for juggernaut ai um discount code massonomics you do need to use that through the website that's where it'll save you 10 on the lifetime of that membership thank you juggernaut ai and this episode is also brought to you by our fine friends over at Swiss Link. Swiss Link has been importing military-issue goods to the United States for, like, decades now. They know a thing or two about a thing or two. If you go on their website right now, they have all types of crazy stuff, like a Czech Army pharmacy scale from the Cold War era.

I mean, if you want to take the hipster route to measuring out your macros, that's the thing to do it with right there. It looks like something straight out of a lab, but it would look really cool measuring out your food. Yep, that's it. They also have clothing from all the military forces for everything from pants to coats, parkas, jackets, boots, socks, gloves, all that. It's also home to the Swiss Link classic wool blanket, which is loved by people all across the Dakotas and I'm sure the rest of the country as well. If you would like to buy something from Swiss Link, you can hop on over there, swisslink.com,

and use code MASS, and that will save you, oh, I'm already forgetting our code, how much, it saves you 15 on your next order so swisslink.com code mass will save you 15 uh go buy that arm that check army pharmacy scale it'll pair great with a subscription to macro factor i mean what were you saying about stickers okay i need help here so i have just a mountain of stickers i mean the number of stickers between when i started my gym i literally have a mountain you actually do yes but i was like give me like a massive handful of every sticker you have you

sent me this huge envelope of them everything i've bought from people you know starting a home gym almost everything comes with a bunch of stickers. And I, I like to think they think I'm special. So they send me a few extra because some of them have a lot of stickers in them. Right. People have sent me a lot of stickers between home gym con,

the Arnold, uh, lift hardly classic. I have just all these stickers, but I'm at a conundrum and I'm like, I don't know what to put them on. And I saw, you know, was a big Hogan has the tip of put the, put the magnet backing on them.

So they're not permanent. You can put them on things, but I don't really have anything good magnetic to put. I don't want to put stickers on my rack. I want like a sticker wall where it's just all of these stickers. You could go the perfect little squeeze route where literally your rack is just, I know he has that and it looks sweet I just don't want to do that

because then I know they're going to get you know messed up and ripped and torn like I just want like and that's what I was thinking like maybe I do just need to get a piece of wood with the idea like this wood is just to cover in stickers because it would look cool or a beer fridge or a beer fridge but see I don't have any of those things

in my room and also it's like if you had a garage fridge or a beer fridge but see i don't have any of those things in my right and that's where it's like if you had a garage fridge then the garage fridge is kind of the perfect uh it would be the perfect perfect spot for it and like at massonomics gym i had a locker and i did the one day i came i sat there for a half hour and just covered it in stickers and it looked sweet and i love that but i don't have that in my gym So if anyone has any good suggestions for what I should cover in stickers, where they're for the most part remain safe and not destroyed. And I'm not against doing the magnet thing either where I can stack them up. But I do like the look of like them just covered, you know, like the full like sticker montage collage covered.

So I need some ideas there. I don't know what it is yet. That's someone will have some good ideas that they'll come back to us with after listening to this i at mass dynamics gym the stickers kind of go everywhere but i do have the one locker side that is kind of almost from top to bottom just and that's a perfect spot for two like when you have the lockers the side of the locker because it's just one big flat surface and you can cut and it looks cool i don't't have any of those yet. So I'm not sure. Right.

Yeah. That's tricky. Yeah. Someone will have a good idea there. I bet. Yeah. I do have to tell you that, uh, I did pull up a little massonomics video as a resource for me last night.

Did you load your, uh, Cerberus? Uh, I loaded it. I saw your comment on it. So did you pull, did you remember that that video existed or were you just looking for videos and saw that? It was funny because I'm like, cause after seeing that, I see that video has like 2.5,

which is 2,500 views. It surprised me. And I saw, you know, I was going to last night. I'm like, all right, I got this hand.

Finally, I'm going to fill the sandbag. I'm like, I'm like 98% sure I know what to do, but I do know. Cause I thought in my head, my thought was, how do I fill server sandbag? And I'm like, we sure I know what to do, but I do know. Cause I thought in my head, my thought was how do I fill Cerberus sandbag?

And I'm like, we made a video about that. I'm actually going to rewatch Tanner's video of it. And I did, it was a funny video to rewatch because I forgot about the whole, there's the meat footage in there or the strong man comp footage, the body slam comp slam in that bag. And then watching you fill them. Yeah.

Like you filled them exactly how I expected it. It is pretty much a no-brainer there's you dumped the sand in the opening you dumped the sand in the opening uh initial thoughts though i went with the 220 pound bag i put it heavy i bought 45 pound bags of sand so i needed to get uh what five of them to get me there yeah got me a little over and i put four of them in and i was like god this is actually 180 yeah like this is actually pretty freaking heavy like oh maybe i'll just leave it here for now it's a little sloppy on the top and i picked it up and walked around with it first of all it's been a long time since i've touched any of the sandbags i was surprised how big around it actually is. Yeah. It's, it's not the easiest thing to grip and you know, I'm six one. So my arms are longer than a lot of people's and yeah,

that's not, it's not an easy thing to get your arms around. And I picked it up at 180 pounds, walked across the driveway with it. And I had just gotten done eating, uh, about 15, 20 minutes ago. And just from that, that pressure made me feel like i needed to puke already uh yeah uh so i'm at 180 pounds right now in hindsight was 100 what was the other option 175 or whatever was that the better bag to get maybe but i was also cold i didn't warm up i just got done eating so maybe once i'm in right in the you know in the zone maybe 220 is the better spot to go but But sandbags do feel way heavier, too, when you're not, like, really in the mindset of picking it up.

Oh, yeah, like picking that thing off the ground. I'm like, God damn, what is this thing filled with? Is this thing filled with pea gravel? It's so heavy. You did go with sand, though, of course, right? I did go with sand, yes. And the closure on those Cerberus sandbags is nice, isn't it? Dude, they have, I got to give them props

for the design and engineering team on that. That seems pretty bulletproof. Because I actually watched that video after you commented on it. I'm like, oh, this is only three minutes long. I want to see what this looks like. And I forgot how those actually close. I'm like, yeah, this is why I like these ones, actually. Like, this is legit.

And I also liked in that video, there was someone that, it was like a month ago, commented, oh, the exact video I was looking for just bought some of these did you see at the at the end that larry's asked for a drink spot yes in the video i forgot about that yeah you got one of those magnetic older things you can uh for his jeep binti yeah i want to put one in my jeep yeah that was funny so i got sandbags so i can finally start doing those my workout i'll report back and see how that maybe by the end of my workout i'm just so dead that uh that that's that's not an option but 100 pounds 100 pounds for sure would have been too light 150 yeah is probably like uh that's pretty manageable uh i can see how you know where i'm at 180 is like

that probably is the more correct number 220 if i get good at it though i can see how 220 would be like no that's a number to strive for right i've been doing uh farmer's carries as my uh thing and when you got to do eight every minute on the minute that's ends up being a lot yeah what are you loading them up to i'm using the uh mb power center what you know the new ones that we got because i just wanted to try those and i'm doing a plate on all four corners and so i'm doing 135 a hand so 270 and then i'm going like in the gym i'm going down back down is one because i think that's close to 30 yards okay because it does say 30 yards and i'm like what is it 30 yards you think the gym's only 10 yards long yeah it's a little over 30 feet really yeah because those posts are 15 feet between each other and there's a little more,

but then by the time I turn around, yeah. Turning around. And also the, the, the farmers carry the implement itself as big too. So it's not like you're starting with your butt against the wall. So I'm getting about 10 yards,

like a good 10 yard run each time. I could see that. Yeah. But, uh, then I'm, I hold them the whole time too. So it's also kind of a,

like, cause when you hold them in turn, it turns into a grip. I know it's not meant to be a grip thing, but I'm like, as long then I'm, I hold them the whole time too. So it's also kind of a, like, cause when you hold them in turn, it turns into a grip. I know it's not meant to be a grip thing, but I'm like, as long as I'm doing it, let's added benefit. Yeah. Right. Right. Uh, yeah, that's a great call out for the massonomics YouTube channel back catalog. We've got so many videos out there. There's like now back, you can forget the good videos that exist in there.

You can forget a lot of them that exist in there. Yeah. And last week's video was our our our recap of our meat performance so you can go check that out see how we did in the powerlifting and strongman competitions ourselves personally you put the song of the summer up on our youtube channel so if you a lot of good feedback on that one probably should have put that a while ago yeah probably should have it's still summer though so it still is the song of the summer. Check it out. It's titled Western Northeast South Dakota. It's on the Mass Comics YouTube channel.

Make sure to subscribe to our channel if you're not already. New videos every single week is what we've been doing, as well as this podcast. You can check it out every week on full video on the YouTube channel as well. So we'd love to get more uh more subscribers on there we actually got we're working on our plans for say like the next six months on additional over here yeah we got some fun ideas some fun potential trips that we might take in order for additional content so cool thing big things coming from massonomics of course like we always say and if you're not already a supporting member now would absolutely be the time to join up before we hit you with this next uh supporting member

thing that we're going to start teasing here when we actually know a little bit of what it's going to be uh what else is there anything else we need to have this week any other relevant training updates we need um now it's just kind of the juggernaut bridge block it's i'm enjoying it i i get done i every week every day i'm like god i feel like i'm going slower but then every day i get done and it's like between an hour and five minutes an hour and 15 minutes every single time i can do it in that i would say last week like even last week to this week you know because this is now this is the second week of it now right yeah? Yeah. Finishing second. Even there, I'm sure part of it is just getting used to the volume, but things already feel much easier.

The first week was tough. It was hard. Don't get me wrong. This week is hard too, but I don't know if it's a mental thing or what, but it's easier in a way. Yeah. I'm enjoying it. I'll also be happy in about a month or so to be doing something else again

because it's a challenge but i kind of like it and i i like the that i can i do not have to spend very much time warming up either for most of the stuff like it's just like get in and get going which i kind of yeah like most of the things it's like one or two warm-up sets i mean really for the first movement after that you don't even really hard hardly no you're pretty much good to go yeah yeah you just do the big sam warm up at that point you just do it uh that's it what about you is i mean the kind of yeah that's the same yeah it's kind of embracing the grind right now yeah we're a lot of weeks out yet so it's just just just a few weeks out at the moment shipping away one week at a time at this point you got to eat an elephant

one bite at a time um make sure to check out our store massonomics.com we still have some lift hard live easy classic teas available as well as just a couple of the hats i'll pull one down since it's in arm's reach i really like this hat i think it looks awesome and i think you'd be foolish not to buy one if buying our hats was something you were allowed to do snap back and it fits if you have size jumbo head head it probably still fits you this is your size eight hat this would still fit you yeah if you're big old fat head it's bigger than an eight it might fit you but also you got a really big not that big of a fat head. You need to get that looked at.

Quit worrying about buying a snapback. You got bigger problems than not being able to fit our hat. The YouTube channel, leave us a five-star review on Apple Podcasts for our podcast. And Tommy, where do they find you at? You can find me at Tomahawk underscore D. You can follow me at Tanner underscore Bear. Just make sure to follow Massanomics at Massanomics. See ya. Thanks for what you're doing.

Oh! There we go.