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

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

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

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

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

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

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

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

Uh, not less than I discover it fulfilling as a result of that is the form of stuff that obtained me into the health racket within the first place. I began with writing books and I’ve continued to do this and I’ve continued to jot down articles and document podcasts. As a result of that is the work that I try this issues probably the most. It’s even why I began Legion.

I began Legion not simply to promote dietary supplements and to generate profits, however truly to create prime quality dietary supplements that do work, uh, precisely as they’re promoted. In order that’s. Creating good formulations, you already know, science backed components, science backed doses, pure components, nor synthetic components that may impair well being, particularly when you eat them on daily basis perpetually.

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

Irrespective of how efficient these tablets, powders, and potions are, as a result of pure dietary supplements are simply supplementary by nature, you don’t want any to realize your well being and health targets, though, May help. And if in case you have the funds and the inclination, I believe it’s value contemplating not less than taking some, like a protein powder, a great multivitamin of fish oil.

And so forth. However once more, you don’t must, and so I, I began Legion primarily to only discover a approach to get extra individuals into my academic work. Some persons are on the market in search of books and articles and podcasts. Okay. I’ve stuff that they will discover and. . They will learn my books and articles and hearken to my podcasts, however there are various individuals on the market who usually are not in search of academic materials.

They’re simply in search of fast fixes. Generally they’re simply in search of a complement, one thing they will take that they hope will assist them lose fats quicker, for instance. Okay. I’ve a few product. May help you lose fats not less than slightly bit quicker. However in fact, what’s most vital is that you just perceive vitality stability, and macronutrient stability Effectively, how do you get that one that simply desires the complement to care about vitality, stability, and macronutrient stability?

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

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

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

Effectively, whereas most teaching companies attempt to hold their shoppers round for so long as attainable. I take a unique strategy. You see, my staff and I, we don’t simply show you how to construct your finest physique ever. I imply, we try this. We work out your energy and macros, and we create customized eating regimen and coaching plans based mostly in your.

Targets and your circumstances, and we make changes relying on how your physique responds, and we show you how to ingrain the correct consuming and train habits so you’ll be able to develop a wholesome and a sustainable relationship with meals and coaching and extra. However then there’s the kicker as a result of as soon as you’re thrilled along with your outcomes, we ask you to fireplace us significantly.

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

It’s to provide the instruments and to provide the know-how that you want to forge forward in your health with out want. So dig this if you join my teaching, we don’t simply take you by the hand and stroll you thru the whole strategy of constructing a physique you may be pleased with. We additionally educate you the all vital smart behind the hows the important thing rules and the important thing strategies you want to perceive to turn into your individual coach and the most effective.

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

Nice 

Fernando: to be right here. 

Mike: Thanks for having me. Yeah, completely. Thanks for taking the time to return and share your story. An excellent comply with up. Enrique, your buddy is the final one among these episodes that I recorded. So right here we’re, small world. Yeah, 

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

And, uh, he’s been, uh, an awesome, uh, companion on this, on this journey. We reside in several nations, so we form of had our personal, our personal journeys, totally different tales, however, however ultimately, your guide and your technique actually is, is, is on the backside of it. grateful to you and to him? Yeah, 

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

And, and simply, simply this phrase of mouth, that’s what I all the time say, like that helps probably the most. Simply telling any person about how my work has helped. Or if any person, you already know, with health loads of occasions, Individuals in our orbits, they, they see the modifications taking place and, they usually need to know, what are you doing? And it’s additionally simple to say, I’m principally simply doing this.

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

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

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

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

It may be exhausting to grasp, particularly when you’ve already performed what they are saying they need to do or are attempting to do, and but they gained’t simply comply with. Your directions, so I get it. I get the frustration, however to only your remark, loads of the occasions it’s simply timing. They’re simply not prepared for what you must, to supply.

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

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

However loads of these are precise conversations. And so I’ve seen although with individuals in the event that they even stayed form of loosely related, or if not less than they obtained some good recommendation, perhaps they didn’t actually comply with it, then there’s a time and generally it. Is due to one thing unhealthy occurs of their life, however there’s some extent the place then they actually resolve it’s simply not acceptable to have this drawback anymore.

It’s not acceptable to not obtain this objective anymore. After which perhaps it was like two years in the past, any person really useful uh, one among my books or one thing after which they resolve. I bear in mind Fernando, he did very well and he mentioned I ought to learn this guide. I by no means actually did or I did and I didn’t, you already know, actually do something with it.

Now I’m gonna take it significantly and in order that stuff occurs, though we would not pay attention to it. So, you already know, that’s one thing not less than that I remind myself. Yeah, for 

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

And after they had been about two years previous, two, three years previous, I had gotten to the purpose the place I used to be actually fats. I used to be, I used to be about 240 kilos, in all probability upwards of 30% physique fats. By the tip, you already know, my finest numbers, I used to be capable of get down to 1 70 at round 9, 10% physique fats. Once I wasn’t actually capable of sustain with my youngsters and play with my youngsters, after which I knew there was a, you already know, there was a difficulty as a result of in my household, you already know, loads of my relations.

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

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

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

And, and I used to be in the correct second of my life to, uh, to actually make a change. And so I did this system simply from the guide on my own for a few yr. , I didn’t actually hold monitor of numbers, however, you already know, visually I had loads of progress. Most likely misplaced 20, 30 kilos doing that, and, uh, introduced my energy numbers.

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

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

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

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

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

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

Mike: And the understanding of how these items work too. How physique composition works and the way muscle progress works and the way energy achieve works. And it’s enjoyable to, to listen to folks that began with simply pure energy coaching after which had been capable of form of, uh, parlay that into. Different actions which might be extra enjoyable. And I perceive like even, even myself, energy coaching is one thing that, you already know, I get pleasure from coaching, however I don’t get pleasure from it as a lot as among the individuals within the gymnasium.

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

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

I might haven’t any drawback bringing my energy coaching down to 1 or two exercises per week, and for individuals listening, you need to know. You’ll be able to keep all your muscle and loads of your energy, actually with two exercises per week. It may very well be two full physique exercises, it may very well be an higher, decrease, in all probability be a type of.

Uh, it doesn’t actually matter, I suppose. Uh, simply be private choice, even, even presumably one. Like full physique exercise per week. It may be a 60 or 70 minute prob, in all probability not more than an 80 or 90 minute, but it surely may be slightly little bit of an extended exercise, however, however only one energy coaching exercise per week is sufficient to change your physique markedly when you’re new or to take care of.

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

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

Individuals coaching seven days per week and you already know, two hour exercises and pondering. When you’re not doing that, you’re probably not attempting otherwise you’re barely attempting, when you’re not coaching six days per week, that mentality’s ridiculous. 

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

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

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

Mike: You don’t, you don’t need to in all probability appear like a bike owner, not less than what most individuals they usually consider bike owner . 

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

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

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

Like if, in case you are now placing loads of endurance calls for in your, in your muscular tissues, it’s gonna drive variations extra in that course versus. Energy. The energy and energy that perhaps you had been used to beforehand. Precisely. 

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

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

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

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

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

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

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

It additionally form of taught me how one can cook dinner. I take advantage of your, uh, your, your, your guide, your, um, shredded chef guide, which has some actually cool concepts in there. If, if you already know individuals who, who wish to cook dinner, I might see my plate. And for some, generally I’ve slightly espresso, uh, espresso scale trigger I wish to drink pour over espresso.

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

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

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

And that for me was, was, was the largest, the primary, in all probability greatest recreation changer in my journey. Greater than the, the exercises and every little thing. It’s simply, you already know, studying vitamin and, and with the ability to actually perceive it and have. , assist me rework my relationship 

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

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

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

Commenting on youngsters. It, it’s not one thing I might advocate that you’ve got your youngsters do. I’ve even, I even wrote slightly essay on this lately, like analysis exhibits that that’s not a, not a good suggestion to encourage youngsters to get into weighing meals for apparent causes. Additionally, with youngsters, uh, energy and macros, it’s, it’s fantastic to grasp these.

Issues, but it surely’s higher to, to only encourage youngsters to eat loads of nutritious meals and to eat to the purpose of satisfaction. Cuz particularly with youngsters, I’ll get youngsters reaching out to me, often women, however generally guys who like teenage boys who need abs they usually assume perhaps they will appear like a 20 yr previous at 15.

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

Fernando: into.

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

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

Mike: No. And that’s, I imply, to your level, that’s simply fundamental training stuff they need to be studying at school as a result of as, as we all know, I imply, I bear in mind again after I first realized about vitality stability and. I had a tough time believing it initially cuz I had learn so many issues in physique constructing magazines and heard so many issues about what drives fats loss, what doesn’t drive fats loss, what you must do to lose fats.

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

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

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

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

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

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

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

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

Mike: Hey there. In case you are listening to this, you’re nonetheless listening, which is superior. Thanks. And in case you are having fun with this podcast, or when you similar to my podcast basically and you’re getting not less than one thing out of it, would you thoughts sharing it with a good friend or a beloved one or a not so beloved one even who would possibly need to study one thing new?

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

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

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

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

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

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

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

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

And, and, and take care of, uh, with life. However yeah, in. I skip breakfast and simply my whole funds can be lunch and dinner, and I would depart slightly little bit of a, of a, of an area for, for a snack, like a, like a late night time snack. I might funds my, uh, my chocolate at night time, proper? Like a, like, like a few, a few, uh, of, of bites out of a, out of a chocolate bar.

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

Uh, in order that’s gonna be an attention-grabbing c. 

Mike: Yeah. After which the wild fluctuations, the vitality expenditure, make it slightly bit trickier too, as you already know, the place you’re bur you’re burning 1000’s of energy on at some point after which 1000’s of energy lasts, uh, the subsequent day since you’re not biking on that day, as you already know.

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

Fernando: precisely.

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

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

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

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

And generally, generally they’ll even be slightly bit aggressive on, so let’s say they’ve like two relaxation days in a row. On a type of relaxation days, they may eat solely a thousand energy, simply principally protein on that relaxation day after which, after which a smaller deficit perhaps on the subsequent relaxation day. You’d must see how your physique responds.

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

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

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

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

And, and that basically labored for me. It might, it might work for me. It might actually form of free me up on the weekends, you already know, on the weekends right here, uh, we often head out to the seaside or, or, or someplace exterior of the town. It was enjoyable to, to, to have that cheat meal. It was vital as a result of it might simply be at some point to, to actually benefit from the meals that, that i, that I like.

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

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

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

Fernando: is the killer.

Mike: Yeah. And never, not the, as you already know, I’m certain you’ve skilled, you’ll be able to have alcohol and, and nonetheless shed pounds and get wholesome and keep wholesome, however, Right. Yeah. And, and also you simply have to grasp that mixing alcohol with a really excessive calorie, excessive fats meal, when you try this too typically, what finally ends up taking place is your physique finally ends up storing most.

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

You have got that mixture you add in alcohol, and once more, it’s okay when you perceive that you just, you simply can’t finish the day in like a 3000 calorie surplus with a bunch of alcohol on high of it. Or when you try this, it must be each infrequently it might probably’t be each Friday. . 

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

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

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

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

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

It’s empowering and it’s liberating and it’s not that that sophisticated as a result of such as you mentioned, you already know, you don’t must be good. You don’t must be good on a regular basis. And it’s additionally. Versatile and there’s, there’s methods and issues that you just, that you need to use to, to get pleasure from meals, to get pleasure from understanding and, and yeah, it was shocking after some time how, how simple it obtained.

Proper. That’s incredible as a result of at any time in your life, you’ll be able to, you’ll be able to simply be kind of accountable for, of your well being, issues you’ll be able to management in your well being, proper? There’s, there’s clearly loads of issues that we are able to’t management in our well being. Genetic issues, uh, environmental issues and pandemics or no matter, however the issues that you could management, it’s actually, it’s actually liberating and, and it’s not that sophisticated if, when you dedicate a while, effort, and self-discipline to, to understanding these, these items that you already know are a part of our 

Mike: humanity.

Yeah. Yeah, so true. And there are additionally a everlasting enhancements too that we’re making to our physique energy coaching. It seemingly. Produces everlasting enhancements, simply even at a, at a muscular stage. And there’s in all probability quite a bit that that scientists don’t perceive about what else may be both improved for an extended time period or once more, completely like so for instance, muscle reminiscence.

Individuals have heard of that. That’s a factor. When you’ve constructed muscle at one level and then you definately cease coaching, you’re fully detrained. You have got misplaced every little thing that you just gained. You’re going to regain that muscle quite a bit quicker it took to achieve it the primary time round. And once more, scientists assume that’s in all probability as a result of there are everlasting modifications which might be occurring at a mobile stage.

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

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

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

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

Fernando: Yeah, 100%. And so as to add to that, one other profit for me, and that is purely anecdotal, and I’m certain there’s science round this, however for me, being an novice athlete and with squash and with, uh, with biking, having muscle, simply from an damage prevention standpoint, I really feel that my physique is much more sturdy.

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

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

Your bones 

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

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

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

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

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

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

And so once more, counterintuitively energy coaching can assist. Aches and pains away, though it does generally produce aches and pains. , 

Fernando: no, 100% can, uh, can relate to that. 

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

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

Like even curlers in all probability are doing energy coaching and uh, ping pong, you already know, no matter, uh, execs are, are in all probability doing energy coaching. So it doesn’t matter what sport, what athletic exercise you would possibly wanna do, energy coaching can assist. , I, I, I’ve been into, out and in of golf over the past variety of years and.

It’s beginning to turn into extra of a factor in golf, however for a very long time, energy coaching was not a factor in golf. And eventually, some youthful gamers obtained the concept that perhaps I ought to get sturdy. Perhaps that’s gonna assist me and, um, assist them quite a bit. It helped them with their efficiency and their sturdiness.

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

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

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

And, uh, actually I used to be, I used to be slightly hesitant. I’m very personal with, with my life and, and you already know, I noticed that if my story can, can assist any person actually rework and, and be more healthy and, and encourage or no matter it’s that will get them. Will get them going, you already know, I, I’m grateful for, for the chance to do this.

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

, I believe it’s actually, actually, uh, one of many issues that, that I realized by this system was to, to see it as a course of. Sure, we wanna see outcomes ultimately. When you belief the method, the outcomes are gonna, 

Mike: Yep. Yeah, you’ll be able to’t be too outcomes targeted or it, you get impatient and you will get demotivated, however when you give attention to particularly what that course of appears to be like like, so that you give attention to hitting your energy for the day, hitting your macros for the day, shut sufficient, ok, getting your exercises performed, and simply give attention to, you already know, I consider what the Jerry Seinfeld strategy, I believe it got here from him of like, on daily basis that you just do what you want to do, you, you.

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

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

No person’s persistently nice by their requirements. Like people who find themselves actually good at issues, we would look, even consider like athletes. We would take a look at knowledgeable athlete. We would watch them on daily basis working towards and enjoying and we expect, oh wow, that’s simply, that’s continuous greatness. No, it’s not truly, not at their stage.

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

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

Fernando: life.

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

Mike: Yeah. Who did I steal that from? Which may have been from, Peak, uh, peak Efficiency, An excellent guide by Magnus and Stohlberg. Um, any person else mentioned that and it caught in my thoughts, and so now I say it generally, however, you already know, and, and to be truthful, I suppose they in all probability, any person else in all probability who is aware of who initially mentioned it.

However it’s a great, it’s a great idea. 

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

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

Fernando: I used to be one among them. , I, I, I listened, you already know, I listened to loads of your podcasts. I hadn’t listened to it for some time, to be sincere. Trigger you already know, I went on this, on this, uh, biking tangent, however I did, I’ve listened to so a lot of your, you already know, in all probability 2018, 19, that, that part, and yeah, so, so I’m tremendous completely happy that, that we obtained to do that and, and grateful for, for every little thing you do. Maintain doing what you’re doing. And, uh, thanks a lot for having me. 

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

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

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