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

Mike: Hiya, hey, and welcome to a different episode of Muscle for Life. I’m your host, Mike Matthews. Thanks for becoming a member of me at the moment for an additional installment in my Success story collection of episodes the place I speak to individuals who have used my work. Generally they’ve learn a guide, typically they’ve signed up for my one-on-one teaching.

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

You possibly can’t assist but additionally 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 bettering your physique composition and bettering your well being, however sustaining it. Due to course, the aim is to not simply obtain a sure physique composition or a sure stage of well being it’s then to keep up that or one thing like that indefinitely, and growing a wholesome relationship with meals is, Is de facto an underrated type of self-mastery, I feel.

However possibly that’s, uh, fodder for an additional episode. And anyway, coming again to Fernando, he made loads of very apparent enhancements to his physique, however he additionally was then in a position to get pleasure from taking part in together with his youngsters extra. He took up mountain biking, one thing that he. At all times wished to do or, or wished to do for a while, however simply wasn’t match sufficient to do it.

So he began doing that and he has averted harm. 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 power coaching. He’s sure that he would’ve had some fairly unhealthy accidents, and the power 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 permits him to keep up 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 together with his youngsters. And so it’s a reasonably cool story.

Uh, no less than I discover it fulfilling as a result of that is the sort of stuff that acquired 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 earn a living, 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 substances, science backed doses, pure substances, nor synthetic substances which may impair well being, particularly in case you eat them day by day endlessly.

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

Irrespective of how efficient these capsules, 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 in case you have the price range and the inclination, I feel it’s value contemplating no less than taking some, like a protein powder, a very good multivitamin of fish oil.

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

They’re simply on the lookout for fast fixes. Generally they’re simply on the lookout for a complement, one thing they’ll take that they hope will assist them lose fats sooner, for instance. Okay. I’ve a few product. May help you lose fats no less than a little bit bit sooner. However in fact, what’s most vital is that you simply perceive power stability, and macronutrient stability Effectively, how do you get that one that simply desires the complement to care about power, stability, and macronutrient stability?

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

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

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

Effectively, whereas most teaching companies attempt to preserve their shoppers round for so long as attainable. I take a distinct strategy. You see, my group and I, we don’t simply show you how to construct your greatest physique ever. I imply, we try this. We determine your energy and macros, and we create customized weight loss program 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 suitable consuming and train habits so you may develop a wholesome and a sustainable relationship with meals and coaching and extra. However then there’s the kicker as a result of as soon as you might be thrilled together with your outcomes, we ask you to fireplace us critically.

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 acquire muscle and lose fats.

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

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


Fernando: to be right here. 

Mike: Thanks for having me. Yeah, completely. Thanks for taking the time to come back and share your story. A superb comply with up. Enrique, your buddy is the final one in all 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 important, uh, accomplice on this, on this journey. We reside in several nations, so we sort of had our personal, our personal journeys, completely different tales, however, however in the long run, 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, typically individuals will ask, Hey, what can I do to, is there something I can do to, to thanks or, you already know, help you?

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

In case you simply learn this guide, like, this will provide you with all the pieces that you simply want. So I recognize any and all phrase of mouth. It, it truly is probably the most precious kind of promotion that any kind of product and repair can get. Yeah, in fact. 

Fernando: You understand, and, and I advisable 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 feel on the backside of it, it’s, it’s sort of like the place you might be mentally and your, your, your perspective and your motivation, your, your sort of, uh, Willingness to make, uh, to make modifications in your life.

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

Mike: yeah. Yeah, and that’s an important 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 onerous to grasp, particularly in case you’ve already completed what they are saying they wish to do or try to do, and but they received’t simply comply with. Your directions, so I get it. I get the frustration, however to simply your remark, loads of the occasions it’s simply timing. They’re simply not prepared for what it’s a must to, to supply.

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

Do I don’t get it? Would you like the issue or do you not need the issue? And I’ve seen this now, you already know, I’ve been doing this, uh, for, for 10 years now. 10 years in the past is once I wrote the primary version of Greater Than or Stronger. And you already know, my, my e mail inbox is, I feel 200,000 emails despatched and acquired and uh, I assume 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 sort of loosely related, or if no less than they acquired some good recommendation, possibly they didn’t actually comply with it, then there’s a time and typically 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 downside anymore.

It’s not acceptable to not obtain this aim anymore. After which possibly it was like two years in the past, someone advisable uh, one in all my books or one thing after which they resolve. I keep 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 critically and in order that stuff occurs, regardless that we’d not pay attention to it. So, you already know, that’s one thing no less than that I remind myself. Yeah, for 

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

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

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

I used to be a squash participant. You understand, 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 means of comparable transformation, uh, he first began speaking to me about, this was earlier than I learn your guide, so once I learn your guide, It actually made a click on.

Began speaking to me about, about macros and the power stability, you already know, the, the advantage additionally of, of power coaching and constructing muscle. The entire concept of physique recomp relatively than, than simply fats loss, proper. And so once 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 suitable second of my life to, uh, to essentially make a change. And so I did this system simply from the guide on my own for a few yr. You understand, I didn’t actually preserve monitor of numbers, however, you already know, visually I had loads of progress. In all probability misplaced 20, 30 kilos doing that, and, uh, introduced my power numbers.

Up from just about, uh, zero to, to having the ability to do some respectable squat numbers, some respectable mattress lifts and, uh, bench press. So, after which when, when the pandemic got here round, I began sort of shedding my, uh, self-discipline once more. And we acquired locked. We acquired locked up. And I began gaining weight once more, and that’s once I determined, you already know, after two months of, of, you already know, going within the mistaken course, I mentioned, you already know, that is the suitable second to tug 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 tools, which was just about a bench. And one in all these like, uh, like, uh, division retailer. Benches with, with a small barbell and as much as, I feel 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 acquired an actual barbell, I acquired a, a greater squat rack with, with some larger plate. And a few dumbbells. And that’s just about my, uh, my go-to setup that I nonetheless, I nonetheless do. And for me, one in all my essential targets was to get again in form in order that I might return to having fun with taking part in sports activities.

And um, you already know, I knew that that lifting weights and power coaching was, was not my finish sport. 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 searching higher, but additionally getting again onto, uh, onto squash particularly. And so I began en having fun with that once more, and I wouldn’t do the, the, the, the excessive depth a part of this system.

I’d play squash as a substitute. And that basically helped me, um, kind of catalyze the burden loss and the, the fats loss. And, you already know, quick ahead to at the moment. 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 all the pieces that I did with, uh, with Legion and, you already know, these final three years, three, 4 years, simply gave me a tremendous base. And I’m actually, actually having fun with mountain biking and I’m, my coaching has sort of shifts in the direction of a extra biking centered 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 means of your program.

Mike: And the understanding of how this stuff work too. How physique composition works and the way muscle progress works and the way power acquire works. And it’s enjoyable to, to listen to those that began with simply pure power coaching after which had been in a position to sort of, uh, parlay that into. Different actions which are extra enjoyable. And I perceive like even, even myself, power 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 a few of 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 power coaching. It’s one thing that I’ll at all times 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 wished to get into that’s gonna put loads of demand on my physique.

I’d don’t have any downside bringing my power coaching down to 1 or two exercises per week, and for individuals listening, it’s best to know. You possibly can preserve all your muscle and loads of your power, 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 kind of.

Uh, it doesn’t actually matter, I assume. Uh, simply be private desire, even, even presumably one. Like full physique exercise per week. It is perhaps a 60 or 70 minute prob, in all probability not more than an 80 or 90 minute, nevertheless it is perhaps a little bit little bit of an extended exercise, however, however only one power coaching exercise per week is sufficient to change your physique markedly in case you’re new or to keep up.

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

And then you definately’re like, all proper, I wish to go. My one or two power 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 feel 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.

Folks coaching seven days per week and you already know, two hour exercises and considering. In case you’re not doing that, you’re not likely attempting otherwise you’re barely attempting, in case you’re not coaching six days per week, that mentality’s ridiculous. 

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

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

One among my priorities is I don’t wish to lose sort of the physique that I, that I. By way of, um, the work that I. 

Mike: You don’t, you don’t wish to in all probability appear like a bike owner, no 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 a little bit bit in numbers. 

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

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

Fernando: And likewise on the vitamin aspect, you already know, I feel 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 power stability in the home. Trigger clearly they’re not, they’re not being taught that in class, however I feel it needs to be of college curriculums. And I’ve had this dialogue with associates, 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 power, you already know, that our physique wants and the way, the way it works and the science behind it, just like the, it needs to be a, I feel, a reprioritization of that in, in the way in which the varsity techniques work.

Primary, I feel it modified my relationship with meals, you already know, as a result of I do know. And, and measuring, I feel measuring your meals for a sure time frame. I inform individuals when, once 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, initially, I don’t do that on a regular basis. It goes in phases and in durations 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 sort of hack my starvation as a result of, and I heard you speak with Enrique in your professional podcast, and I’ve heard you say this earlier than and I’m the other as you. My relationship with meals was like, I joke round with my spouse and, and, and associates. I’ll at all times be a fats soul.

Like I like to eat and I’ve, I, you already know, I, I’ve at all times hungry and so. Figuring out what the completely different meals that you simply put in your plate or that you simply get served at a restaurant or that are available in a bag and you may 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, arrange myself round it.

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

It additionally sort of taught me find out how to prepare dinner. I exploit 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 prepare dinner, I’d see my plate. And for some, typically I’ve a little bit espresso, uh, espresso scale trigger I wish to drink pour over espresso.

My technique was, Sit on the lunch desk or dinner desk with my spouse and my youngsters with my scale, and I’d simply take issues and weigh it. Clearly, whomever cooked it, I requested to not prepare 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 probably the most 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’s round olive oil and fat typically. 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.

After 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. You understand, I used to be chopping and due to this reshifting of the priorities in your plate to greater protein, decrease fats, and, and good quantity of carbs, like I used to be in a position to. Lengthen my caloric deficit and never be hungry.

And that for me was, was, was the largest, the primary, in all probability largest sport changer in my journey. Greater than the, the exercises and all the pieces. It’s simply, you already know, studying vitamin and, and having the ability to actually perceive it and have. You understand, assist me remodel my relationship 

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

The place I’ve even made jokes like, okay, individuals will say, in case you’re baking and also you’re weighing all of the substances within the recipe, like yeah, in fact that’s, that’s good baking. In any other case you don. The outcome you need. However in case you’re chopping and also you’re weighing your meals to get the outcome 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 all the pieces, 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 provide you an consuming dysfunction now.

Commenting on youngsters. It, it’s not one thing I’d advocate that you’ve your youngsters do. I’ve even, I even wrote a little bit essay on this not too long ago, like analysis reveals 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 wonderful to grasp these.

Issues, nevertheless it’s higher to, to simply 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 ladies, however typically guys who like teenage boys who need abs they usually assume possibly they’ll appear like a 20 yr outdated at 15.

They don’t understand that it doesn’t work like that. Um, however you already know, I don’t advocate youngsters get into counting energy. And once more, deal with, to your level, deal with. Making a, a wholesome relationship with meals if you’re younger after which hopefully you don’t run into 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 means of. I’m on this problem as a result of I did the 90 days, so I advised ’em I’m on this 90 day problem. . And um, what I do educate them is, you already know, the composition of the vitamins.

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

Mike: No. And that’s, I imply, to your level, that’s simply primary training stuff they need to be studying in class as a result of as, as we all know, I imply, I keep in mind again once I first realized about power 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 it’s a must to do to lose fats.

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

These energy from protein do various things within the physique than carbs and fats. These 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 mistaken.

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

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

It makes it sustainable. Like I do know now that I can simply take. A month off, even when I’m 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 way in which I see it is rather like you wanna be in a, an a bent 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 feel 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 aspect of issues with the coach, nevertheless it’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 find out how to, find out how to construct my, my plan, my, my plan round vitamin and vitamin on biking is totally completely different. And the premise you gave me, it is a parenthesis, is like actually. Assist me perceive why it’s completely different.

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

Mike: Hey there. If you’re listening to this, you might be nonetheless listening, which is superior. Thanks. And if you’re having fun with this podcast, or in case you similar to my podcast typically and you might be getting no less than one thing out of it, would you thoughts sharing it with a good friend or a cherished one or a not so cherished one even who would possibly wish to be taught one thing new?

Phrase of mouth helps actually large. In rising the present. So in case 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 simply, you had been in a position to work it out so that you weren’t hungry. I wished to come back again to that and get particularly what.

You had been consuming if you had been consuming, if you had been consuming your bigger meals versus smaller meals, simply because actually, that’s in all probability like 80% of succeeding in chopping is simply not being hungry, , as a result of the extra starvation someone 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 onerous to not eat within the morning.

I don’t get hungry within the morning, so I can simply sort of go. All the way in which to lunch. So lunch is de facto my, my largest 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 sort of what makes meals so savory.

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

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

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

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

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

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

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

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

Fernando: precisely.

The timing of it, the timing of it’s, is, is vital. And likewise, you already know, contemplating. When, if you do these two, three hour rides, I’ve to be taking in carbs whereas on the trip. Proper. Um, fueling these rides, as a result of if not, you’ll simply, you may simply bon and never have a very good 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 means of by means of your books is, is, is de facto, um, a improbable base clearly for having a more healthy, more healthy life-style. However in my case, I view myself as an newbie athlete, so it additionally works for that. 

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

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

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

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

You’re prepared to weigh issues and you already know what that appears like. And so as a substitute 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 giant deficit day right here and there simply to. Simply to get three days of fats loss in someday.

You understand 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 very good 

Fernando: level. That’s a very good 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. You understand, 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 could, it will work for me. It could actually sort of free me up on the weekends, you already know, on the weekends right here, uh, we often head out to the seaside or, or, or someplace outdoors of the town. It was enjoyable to, to, to have that cheat meal. It was vital as a result of it will simply be someday to, to essentially benefit from the meals that, that i, that I like.

So I’d plan round it. I’d both, you already know, have some, some actually good barbecue or the, the burger and fries and even, you already know, the pizza nights or, or no matter. So the cheat meal. The cheat meal, the as soon as, as soon as every week cheat meal was, Uh, was vital, however I additionally needed to sort of not go overboard as a result of when you’ve 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 feel I, I went overboard on, on the weekend and possibly it wasn’t only a cheat meal, nevertheless it was an affordable. 

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 may have alcohol and, and nonetheless drop some weight 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, in case you try this too usually, what finally ends up occurring 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 may get excessive fats and, and alcohol. And, and as you had commented earlier, it’s not. Excessive fats meals. Who drinks olive oil or simply eats avocados? No, no, no. It’s at all times loads of fats and loads of carbs and little or no protein.

You’ve that mixture you add in alcohol, and once more, it’s okay in case you perceive that you simply, you simply can’t finish the day in like a 3000 calorie surplus with a bunch of alcohol on prime of it. Or in case you try this, it must be each occasionally it may possibly’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 will simply, it will simply sort of derail this system, however in the long run, prefer it wasn’t even that large of a deal as a result of in that second, since you, you’re sort of attempting to hit.

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

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

Fernando: To not be redundant with, with Enrique, however. Once you get the grasp of it, simply how simple it’s, and clearly it requires some self-discipline and what we mentioned to start with, like simply the willingness to, to 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 sort of, you elevate it up by means of all this data, you already know, it’s simply, it’s actually easy, you already know?

It’s, it’s extremely, to me liberating as a result of like I 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 aspect, Positively, undoubtedly wanted some outdoors assist with that. And, and as soon as, as soon as I acquired the grasp of it and as soon as I understood it and I began seeing outcomes, you already know, realized that it’s empowering, proper?

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

Proper. That’s improbable as a result of at any time in your life, you may, you may simply be kind of accountable for, of your well being, issues you may 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 which you could management, it’s actually, it’s actually liberating and, and it’s not that difficult if, in case you dedicate a while, effort, and self-discipline to, to understanding these, this stuff that you already know are a part of our 

Mike: humanity.

Yeah. Yeah, so true. And there are additionally a everlasting enhancements too that we’re making to our physique power 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 is perhaps both improved for an extended time frame or once more, completely like so for instance, muscle reminiscence.

Folks have heard of that. That’s a factor. In case you’ve constructed muscle at one level and then you definately cease coaching, you’re fully detrained. You’ve misplaced all the pieces that you simply gained. You’re going to regain that muscle quite a bit sooner 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 are occurring at a mobile stage.

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

And the identical factor goes with, with weight-reduction plan and fats loss. The truth that you understand how it really works and also you’ve already completed 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 completed. Like cuz you already know? Yep. I’m committing to. I already understand how this works.

I do know precisely the place my energy should be. I do know precisely the meals that I have to 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 feel I’m gonna try this.

For this reason. Okay, that is how I’ll do it. And, and now it’s only a matter of going by means of 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 newbie athlete and with squash and with, uh, with biking, having muscle, simply from an harm prevention standpoint, I really feel that my physique is much more sturdy.

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

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

Your bones 

Fernando: get stronger, however then round your bones there’s extra, there’s extra construction and in order that’s one of many perks for me. But it’s good to look good and all the pieces, however for me it was additionally at all times about utilizing that health for one thing and, and so there’s so many profit. To, uh, you already know, power coaching and, and I feel 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 critically injured. I used to undergo additionally from similar to decrease again aches or like, Like I’d have, um, stiff neck for 3 days as a result of I slept within the mistaken place as a result of there was no muscle round my, my body. And I haven’t suffered any of that, any of that within the final, you already know, three, 4 years.

Mike: Yeah, I imply, it’s a little bit 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’s going to make aches and pains go away appears a little bit 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, properly actually ev your complete physique, however but additionally for serving to resolve again points, significantly decrease again points.

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

Coaching. And so that would additionally assist clarify why you 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’d discover some odd aches and pains that we don’t usually have. I’ve skilled that earlier than. After which we get again within the gymnasium, again into our routine up and it’s gone and it doesn’t come again.

And so once more, counterintuitively power coaching will help. Aches and pains away, regardless that it does typically 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 excellent sense, proper? Uh, having stronger muscle groups and having stronger tendons and having stronger bones.

Yeah. All of which means much less harm or fewer accidents, much less extreme accidents. And so for all these causes, power coaching, there’s in all probability not a sport on the market that power coaching. Profit. Uh, even, I don’t know, even people who find themselves like, I feel, 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 power coaching and uh, ping pong, you already know, no matter, uh, professionals are, are in all probability doing power coaching. So it doesn’t matter what sport, what athletic exercise you would possibly wanna do, power coaching will help. You understand, I, I, I’ve been into, out and in of golf during the last variety of years and.

It’s beginning to change into extra of a factor in golf, however for a very long time, power coaching was not a factor in golf. And eventually, some youthful gamers acquired the concept possibly 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 in a position to then apply and play extra and never should take as a lot day without work 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 data and, uh, I’m excited to, for you.

To get into your, to your minimize, to enhance your weight to energy ratio, I feel 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 sort of bouncing round in your head that you simply wanna say? 

Fernando: I feel it’s been an important, an important dialog, Mike, and, and I recognize you guys, uh, reaching out and, and all the pieces you do and.

And, uh, actually I used to be, I used to be a little bit hesitant. I’m very personal with, with my life and, and you already know, I noticed that if my story can, will help someone actually remodel and, and be more healthy and, and inspire 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 feel we haven’t talked about that you simply, that you simply at all times discuss, 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 power coaching in, in no matter part you might be in your well being journey.

You understand, I feel it’s actually, actually, uh, one of many issues that, that I realized by means of this system was to, to see it as a course of. Sure, we wanna see outcomes in the long run. In case you belief the method, the outcomes are gonna, 

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

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

They at all times 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 feel that’s what lots of people who’re nice at issues persistently.

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

They usually might. They may clarify to you if they’d 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 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 properly designed and that’s based mostly on workable rules, finally. They may get to the place they wish to be. And so, you already know, health is a, it’s, it’s a very good train, uh, in that it’s a very good lesson to to expertise as a result of it’s one thing you may 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? That may have been from, Peak, uh, peak Efficiency, A superb guide by Magnus and Stohlberg. Um, someone else mentioned that and it caught in my thoughts, and so now I say it typically, however, you already know, and, and to be truthful, I assume they in all probability, someone else in all probability who is aware of who initially mentioned it.

Nevertheless it’s a very good, it’s a very good idea. 

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

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

Fernando: I used to be one in all them. You understand, 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 lots of your, you already know, in all probability 2018, 19, that, that part, and yeah, so, so I’m tremendous blissful that, that we acquired to do that and, and grateful for, for all the pieces you do. Maintain doing what you’re doing. And, uh, thanks a lot for having me. 

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

And in case you didn’t like one thing about this episode or in regards to the present typically, or in case you. Uh, concepts or solutions 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 possibly what you’d wish to see me do sooner or later.

I learn all the pieces myself. I’m at all times on the lookout for new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.