Hey, Athletes! Want to learn if you can still be just as fit later on in life? Then tune in to this week’s episode to find out if Age Ain’t Nothing but a Number!
Episode 51 of The Garage Gym Athlete Podcast is up!
In this week’s episode, Jerred, Joe, and Ashley go over their updates and announcements before diving into this week’s study. The study compares performance markers between young males and middle-aged males. The results may prove that age ain’t nothing but a number!
For this week’s topic, the coaches talk about how you can mess up your diet. They go over the mental side of diet as well as maintenance. Lastly, this week’s Meet Yourself Saturday workout is one we all know and love, The EO3 5K.
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 58-MINUTE EPISODE WE DISCUSS:
- How You Can Mess Up Your Diet
- EO3 5K
- Joe’s Updates on 10Ks
- Tips and Tricks for MYS
- Age Ain’t Nothing But A Number
- Tips On How To Continue A Good Diet
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- Internal Loads, but Not External Loads and Fatigue, Are Similar in Young and Middle-Aged Resistance-Trained Males during High Volume Squatting Exercise
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- If it Fits Your FOOD QUALITY and FIT WEEK
- Macronutrients for Better Sleep and Bolstering the Immune System
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Age Ain’t Nothing but a Number
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to email@example.com.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Ashley Hicks. How’s it going?
Ashley Hicks: Hola
Jerred Moon: and Joe Courtney, what’s up, Joe.
Joe Courtney: I see. No, you can’t. They can’t see you waiting, right?
Ashley Hicks: I’m going to wave anyways.
Jerred Moon: Oh, we should have the people vote. Do you guys want to see the video version of this Joe doesn’t vote during the middle one?
You guys just let us know, let us know if that’s something that you want. If you want to see our smiling faces,
Ashley Hicks: maybe we can put something over Joe’s lip hair scare the people.
Jerred Moon: Well,
Joe Courtney: they see me on Wednesdays, so,
Jerred Moon: Oh, that’s true. Yeah. All right. Let’s get some updates. I actually don’t know what’s going on in the lives of U2.
So Ashley how’s life. What’s going on.
Ashley Hicks: Good mom left this week. So we’ve officially checked off all the grandparents come in to visit, but I went kind of crazy on the self care, just cause everything’s kind of opening back up.
Jerred Moon: So
[00:02:00] Ashley Hicks: I got like my first haircut since almost a year ago. My last haircut was in England and then.
I got a massage, which was glorious. And then I got a facial. So I just like checked off all the things. Cause I had someone to watch Connor and it was nice. I just. Scheduled all, all this stuff, but yeah, that’s pretty much it for us just hanging out here in Florida.
Jerred Moon: How’s training in the weather. I know it’s getting worse.
Ashley Hicks: I mean, it’s actually not too shabby. Yesterday morning was 70 degrees and the humidity was super low. So training was not too bad. I even went on just, I felt like a run after my workouts. I went and went on a run after with Connor and, That was great. So today is a little hotter, but I’m sure it’ll get worse as the summer goes on, but I have invested in liquid chalk.
Haven’t had to use it yet, but I’ll let you
Jerred Moon: know. There’s a certain point where it just won’t help at all. [00:03:00] So yeah, I remember. I mean, I loved it. This is not a complaint. I loved how ridiculous they sweaty. I would get working out in Florida because it would just be absurd. Like, like seriously jumping in a swimming pool, get out shirt, level of wetness.
That’s where it was. And when you, once you get to that point is what I’m saying. The, the liquid chocolate just wouldn’t work. I’d be like, okay, I need a little more. Where’d it go. It’s not doing anything, but I really, I think it’s really good for you to sweat that much. And, it just really can be uncomfortable if you’re getting overheated.
Yeah. Yeah, how’s life.
Joe Courtney: I do agree with the sweaty more, makes me feel like I do more. Like there’s been some really humid days in Baltimore, but then like last week I went for a run and it wasn’t human at all. And I was just like, dang, I didn’t sweat that much compared to before, like what did I do enough?
Yeah, right, exactly. Then there’s other times where it’s just even doing some too, I’m just drenched. But [00:04:00] speaking of humidity and being humid season is that it’s sometimes some days are two shower days, which is annoying because that means I have to do laundry more and I’m not a laundry person. That’s Liz’s job.
Jerred Moon: No comment.
Joe Courtney: But in relation to that, something that I hadn’t dealt with, because it’s the San Diego, we get plenty of human and, and, Warm and stuff, but it’s even way more humid here. And I guess it should be doing a lot more conditioning, sweating. I have a, some of that people might other, have had this, but I have, I only wear the rubber wedding band, the rubber whichever brand.
It was, I don’t know what it was, just from Amazon, but I never took it off. And apparently that trapped a whole lot of sweat and moisture. And I took it off one day and it looked really gross and really bad. And it’s actually called ring rash. Didn’t know that was a thing. So I’m, I’m more my winter ring for like three weeks because it’s just been recovering.
I had to get some anti-fungal stuff in there. But I found a
Jerred Moon: that’s [00:05:00] great.
Joe Courtney: Yeah. It’s
Jerred Moon: look, you don’t hold anything back. I just love it.
Joe Courtney: I mean, I was supposed to do this update like three weeks ago, but I always come in with the Spitfire hot, hot takes and my dates. So it just got pushed back. So it’s pretty much healed now, but I got a found a new rubber ring company.
I think they’re called groove or something. And like on the sides, there’s actual grooves and like air that’s supposed to flow in between the rubber. Oh, I haven’t came in yet. It hasn’t come on yet. So we’ll see how it goes, but I’m sure there’s other people that might’ve suffered from this.
Ashley Hicks: You just never take your ring off.
Jerred Moon: No,
Joe Courtney: I don’t see why I was cause it’s just a rubber ring. I don’t switch rings at all.
Ashley Hicks: Yeah, I take them off even when I shower. So maybe that’s why, but I’ve never had that issue.
Joe Courtney: I usually push it around, like, I don’t know. Maybe. Yeah. I don’t know. I think I’m also cooking less, so I’m doing less dishes and that’s what I like my hands would wash all the time.
I don’t know. I don’t know the science
yeah. Signs of ring Laird. I also decided to do, because somebody else [00:06:00] posted it in the group and for some reason I just decided to jump on it. It was another 10 K, but it was a zone two, 10 K that’s all a lot of people after my, after my 10 K were, you know, I inspire people and inspired them to run a 10 K
Jerred Moon: you’re inspired.
Joe Courtney: I am very much, and other people ran, ran theirs, and somebody decided to do a, to see if, they could do a zone to under an hour and only missed it by like two minutes. And I was, as I was going through mine, I was making really good pace. And I only missed it by three minutes, which was cool. But then I.
Compared it to my other, when I turned eight time when I tried and I was like, this is bullshit. I just not even try anymore.
Ashley Hicks: That’s what I was going to say. Cause you posted it and your times for like, I don’t know if you posted like what each mile
Jerred Moon: they’re
Ashley Hicks: super fast for being in zone two. Like for me, if I’m in zone two, I’m above a 10 minute mile pace.
Like my heart rate just
Jerred Moon: I’ve done multiple miles. I guess I’ve never paid attention to it. [00:07:00]
Joe Courtney: yeah, I was just doing the regular 50 minutes and then like, after the first two miles, my splits were actually really good. They were like nine 45 for the first two miles while keeping zone two. I was like, that’s pretty good.
Let’s see. I’ll see. I’ll I can keep this up. So I went for the full hour and. 10 K was reached at one Oh three or something.
Jerred Moon: Nice. Yeah, that was a very incorrect statement. I’ve definitely done multiple miles. I just never looked at what the pace of those miles were. I know I can
Ashley Hicks: run a mile.
Jerred Moon: I can run one mile in 50 minutes as zone two.
All right. That’s interesting. Well, I guess that leads to me. I kind of have a ring of day two, so I was just going to update on the aura ring. It’s funny. I’m the opposite. I don’t ever wear a ring. Like ever. So my wedding band I’ll wear it when I’m. I don’t know, I’ll wear it for about an hour a day. Most of the time.
Ashley Hicks: Do you know where it’s at?
Jerred Moon: I know where it’s at. It’s still very important to me, but I’ll take it off, leave it on my desk. And [00:08:00] even having done that for 10 straight years, I’ve never lost it, but I just don’t wear rings very often, but the aura ring, I only take off when I’m training. and so I don’t know how long it’s been now.
It’s been over a month, maybe two months. It’s really awesome. It’s really awesome on the recovery metrics. I think it’s the most accurate thing you can get for. A recovery out there as far as like having a recovery score, definitely trumps whoop, 10 times over my opinion and is very, very accurate on like how I’m feeling and what, what number they pop up and also consistency.
And I think I talked about this last time, but. I get close to the same recovery score almost every morning. And that’s because almost every single day is the exact same for me. You know, it’s like training. I try to check off as many of three elements as possible. And so for me to randomly wake up one day with woop and they’re like, Oh yeah, you’re 14% recovery.
I’m like, that doesn’t make any sense. And, the ordering [00:09:00] is super, consistent. One day I drank this happened last week. I basically drank no water that day. Don’t ask me how I. I’m always on top of my water, but I was really busy that day and wasn’t paying attention to it. And I realized that night I was like, I’m thirsty.
I think I literally drank like one glass of water today, maybe two. And it was already eight o’clock. I’m like, well, I’m not gonna drink a bunch of water right before bed. I’m just gonna, we’re just gonna roll with it. And super unrecovered, you know, my heart rate, my resting heart rate was a lot higher. HRV was jacked up, just from dehydration.
So. Pretty interesting stuff. but I do, I do enjoy ordering. So there’s an update on that. It’s not a fitness tracker. Doesn’t do that. Just anyone. It is not, it’s not even in the same category as what the whoop can do or what the garment can do. There’s like completely different thing. All it really does is.
Recovery and sleep. All right. Quick, company announcements. So this is being published on the first day of fit week. Welcome to fit week [00:10:00] applause. Yeah. Woo. So it’s the first day of fit week. If you don’t know if that week is it’s where we, we test, we test a bunch of different metrics. I’m actually going to be doing the full fit week.
This week. I have not done a full fit week. in a while I normally kind of cherry pick my fit weeks, but I feel like I’ve been. Getting a little lax in that, you know, I got it at least once or twice a year. I need to test every single metric and the order that provided. So that’ll be happening this fit week for me, I’m excited about it.
And then also this Thursday, that this week, so this is published on Monday. This Thursday, we are doing a new cycle webinar. You should be able to go to any website we own into three fitness.com. dot com. Concurrent training.com. One, no, I’m not going to go down the list of actual number of domains we own, but, go to any of them.
You’ll see like a banner at the top, to register for the webinar. We will also email it out, put it in the Facebook group, all of those things. If you want to learn more about the next cycle of training, you definitely want to attend that [00:11:00] webinar, but it’s also cool. been cooking this up for a while.
The new five tiered system for becoming legendary. At garage gym athlete. So we have PR shirts, we have killing comfort patches, these things that we do, we formalize that process into. I’m pretty sure it’s five stages. If I, if, if it’s four, I’m pretty sure it’s five. If I screwed it up, I don’t know. You’ll see it on the webinar five stage process that we have for being awesome, being legendary garage mathlete.
And that’s probably what I’m most excited about in that webinar. And, yeah. So definitely go check that out and sample programming. Joel will have. Shoot out to everyone on Thursday the same day as webinar. That’s another thing you get, all the things, all the things I was going to go over creating update, but maybe I’ll save it for next week.
Cause I feel like it’s already been too long. We need to get to the study. So I have, I have an interesting story on creatine, but maybe I’ll save it for later. You guys ready? Yeah. What the awesomeness. [00:12:00] So. The study reviewed is called internal loads, but not external loads and fatigue are similar in young and middle age resistance trained males during high volume squatting exercise done in 2018.
Okay. What they are trying to find out is, you know, is there a big. A difference in performance between younger males. And I don’t, you know, should we say older males? yeah, middle aged. and, and that was a point made in the study is that there’s a lot, most of the research that we are pulling and that you hear us talk about, they’re typically like, Twenties and thirties, and that’s where most scientific research is done.
And then there’s the geriatric side of that. So 65, 70, 80, 90. there are a lot of studies in those age groups too. and so there’s not as much in this, like, you know, mid forties, [00:13:00] fifties, where did this go up to? I think went up to four
Ashley Hicks: 55.
Jerred Moon: Yeah. 15, 20 years. Yeah. So that’s where this study is looking at and it’s like, okay, well, is there a legitimate performance difference between these two?
so what did they do? the, the study took place over, over the course of two lab visits. The first one was just basically an assessment. And in the second one, they did a bunch of tests, 10 sets of 10 squats with 60% of one rep max. And two minutes of rest between sets, participants were instructed to move each rep as fast as possible for the concentric and depth requirements, roughly the same as power lifting depth requirements.
After the 10th set the same set of. Tests were repeated and participants provided a session, RPE score, 15 minutes after the last set. So rate of perceived exertion or effort. and then they measured a bunch of stuff. What did they measure? They measured. isometric force voluntary activation resting doublet, 20% [00:14:00] peak power, 80% peak power blood lactate, peak velocity RPE, all these things between the younger dudes and the older dudes drum roll, please.
There was not a significant difference between. The older dudes and the younger dudes, it was very minimal in almost every category. All the trend lines were basically the exact same for RPE going up over time. But not that far different. I will say the, the younger dudes did beat out the. What are we going to say older?
Let’s say middle age. that’s what it’s actually called, like in the study. So middle aged groups. so the middle age groups, did have slightly less performance than the younger groups, but it was, it was marginal at best. so what were some of your takeaways and interesting thoughts on the study?
Joe Courtney: I thought it was kind of cool that they, how they compared it, how they went over, you know, percent changes and the depth of all the, like the scientific levels and, perceived strength or, perceived effort and stuff [00:15:00] like that. The only one that, and it was kind of mentioned in some of the wrap up of the study was they didn’t compare relative heart rate.
It was just straight beats, which it’s going to be different for your age anyway. that’s the only thing that would have been cool to see a difference. And then as well as this was just strength. So it’s called, they did the, back squat for it, which, you know, it feels, it seems like it’s the go to, is everybody uses the leg press, but why did it back squat for it?
Jerred Moon: But like extension,
Joe Courtney: knee extensions that like, or like the GoTo, like, that’s just what they have. They never updated their equipment. but it was really cool to see. I would be interested to see what the VO two max would be for conditioning. And if that is different or maintaining through age.
Jerred Moon: Yeah, because you lose, I’m going to forget the numbers.
Now it’s every decade you lose a certain percentage of your VO two max just by age. But I don’t know. There are a lot of older, really solid endurance athletes out there. So I really think it’s a matter of how much you train.
[00:16:00] Ashley Hicks: Yeah, I agree with you, Jared, on that, this actually brought to mind, so Scott’s has, a cousin as well as an uncle that plays on the Canadian Olympic volleyball team and his uncle who is, I would say in his sixties, still trains, still coaches. And when we went to go visit them in Belgium, that’s where his cousin lives in place.
He’s keeping up with all these. Younger. So to speak 20 year olds, you know, he’s not quite diving. You know, on the floor, whatnot, but he’s able to, you know, keep up with them in a session. But that’s, I think the biggest takeaway for me on this, was that if you continue to train throughout your years, your metrics, you know, you might not be able to lift as much as a younger version of you.
but your metrics will potentially stay the same. If you are continuing to train, which again is longevity, allows you to. You know, just still move and be healthy. And [00:17:00] the only thing, I guess that again, I brought it up when you were talking about it earlier is just the age gap in the middle aged men.
And it’s just, it’s a 20 year age gap. So it’s kind of, I feel like a 35 year old male and a 55 year old male also performs pretty differently,
Jerred Moon: but they should have like a 45 in there too, like three groups. So.
Ashley Hicks: I mean, they categorize the middle age men in between 35 and 55. So I think it should have been a smaller gap in my personal opinion.
Cause I feel like once you hit your fifties, I don’t know. I mean, still, if you’re training, clearly this evidence is showing that you are still recovering, like you would when you were younger. But at the same time, I was kind of like, wow, that’s, that’s a big age gap for the middle aged men versus, you know, the younger dudes, obviously they kept it at a very shorter gap.
It was like 20, I think it was 20 to 25, I believe to only a five year difference. But
Jerred Moon: yeah. So, here’s my take on it. Because, you, you said [00:18:00] they’re recovering the same. I think you’ve been, they’re performing the same. Cause that’s the one thing that they didn’t, they didn’t really take into account.
So let me. So just to give background on the participants, all participants had at least two years of sports experience in at least two years of lifting experience. And they all regularly squatted as part of their training programs. So these people are fairly experienced athletes. but that was the one point I had down because just so I’m not 55 years old, but we have interviewed 55 year old athletes in our program.
And, you know, just, and even. 45 and older and people who are in garage, gym athlete. And to be honest, that’s like, That’s where most of our athletes live. They’re not, most of our athletes are not 22 years old, you know, they’re like thirties, forties, fifties. and the one thing that we hear over and over again is that recovery piece is that they, they might be able to perform the same, which, you know, I’d love for anyone in [00:19:00] our community to chime in the Facebook group or something.
But. In the session. Yeah. Performance, probably the same, but what they didn’t look at was recovery. I would love to see like a longer, like a 12 week study or something like this. Cause this was more like in, in the session performance. I’d love to see you like what the recovery metrics were because what’s, you know, I’ve pulled other studies and looked at it for age brackets and they normally recommend, Doing multiple things in a session.
so like strength training, and then a conditioning to limit the load of volume in any one area, with, middle-aged athletes and things like that. I mean, that’s stuff that we do in our training already, but, recovery is a factor. So I, that was one thing. I didn’t think that they took into account, but I would be interested to learn more about if there’s an actual breakdown.
And I tried pulling it before this podcast, like, is there, are, is there any research out there that’s like going over that and. It’s one of those things they don’t know. Like they don’t know exactly why people don’t recover as well. like it’s not as measurable, but it’s, it is stated like it is a [00:20:00] thing, but they don’t see like a, a mechanism behind it.
Now the other thing I wanted to say, my takeaway would be stay active forever, just stay active and be active. And at whatever capacity or level you think that you should stay at, you know, we have our standards that we think different people should be at, and those are broken down by age. and so like, you don’t always have to maintain this, these ridiculous standards of like a 30 year old, but stay active because these people were active and they kept up with the younger group.
Right. But if you, if we were taking to sedentary groups, of like a 30 year old versus a 52 year old on like getting back into fitness, I bet it would be significantly different. You know, I think because I think the curve to getting back to like being awesome, if you will being really fit is much harder.
The older you get, like that’s [00:21:00] just true. It’s harder to, it’s harder to lose weight. It’s harder to gain strength. It’s hard to gain muscle mass, all these things, the older you get. So you really need to get there and then stay there once you’re there. if it, you know, as, as you age, but I’m not as hard for younger people.
So I think that’s. That’s it. you really, I think you need to focus more on recovery and I’d like to see more about that, but stay active forever is my main takeaway. Never stop training.
Joe Courtney: Yeah. Once you become sedentary, decline is pretty much exponential. So if you’re not, if you don’t remain sedentary, then your decline is just put off farther and farther.
So, you know, 10 years from now will be leaps and bounds different. and. I noticed, I know from doing our athlete interviews, that a lot of our older athletes do really, really focus on recovery. That’s the, one of the things that they seem to always highlight. And they’re like, yeah, I’m doing the same tracks as these other people, 20 years younger.
But I sometimes I have to alter this or do that, or focus on this for recovery or skip this day because they just know how to adapt, but they’re still doing the same kind of work and still [00:22:00] saying active and doing all
Jerred Moon: things. Yeah, I think that’s really important, to listen to your body because I’m not, I don’t, I’m not 55 and I want to be really fit though when I’m 55 and the, what I’m trying to do.
Is not be the fittest in the world at my thirties. I’m actually everything I’m doing now. I’m trying to like plan out for where I’m going to hit my forties, fifties, and sixties, which is kind of a ridiculous thing. I got a lot of people, I don’t think, look at that, but I don’t want to. Put in so much volume, now that my knees suck when I’m 60, you know, I’m really not into that.
And I feel like that’s where, athletes in the twenties and thirties, you know, whether that’s CrossFit games or professional powerlifting, they’re burning the candle at both ends to where they’re killing themselves now for this ridiculous level of performance. But it might, they might not be the person they want to be when they’re older.
And I’m trying to be [00:23:00] like, I don’t want to like use it as an excuse to be like, well, I’m not gonna try so hard cause I want to have good knees later. Like I don’t want to be making excuses, but at the same time, I’m not trying to do like super stupid stuff that I know is just going to Jack me up. Like I used to do like a marathon without training, things like that.
Joe Courtney: I also. I also looked at a, a, a separate study just to get a little more depth with it. And that, that actually had a, a ton of people, including females. And they showed both of them. don’t decline. You really don’t start to see a decline until after 40 or 50. And then it’s only like a very minimal decline, but actual decline in performance and keeping up, in recovery, doesn’t talk to like 65 or so.
So just because you’re in your forties, doesn’t mean you really have to dial it back a ton, just, you know, pay attention to your recovery. But the decline doesn’t happen until much later than you than you might think. And it actually happens in technically men before first and women decline a little bit later in strength and stuff, but yeah, it’s much later than you think.
So it’s better to keep on the horse [00:24:00] now. and then, yeah.
Jerred Moon: Yeah, I need to, I didn’t, I didn’t look over the entire study that you found. I wonder if they do cover any recovery stuff in that one. Cause that was a huge study compared to this one. This one was like, I don’t know, 20 or 30 people. I don’t even know what was it.
It was, something like that. I can’t remember now. Anyway. yeah, I’ll check that one out. All right. Topic. So I wanted to, here’s the reason behind this topic. My dad, we’re talking about just kind of nutrition and staying on your diet and also you can screw it up. But my dad, he was in need of weight loss.
Recently. He read my book, killing comfort, got pretty motivated and he lost 40 pounds and three weeks something stupid. you know, maybe a month. It was just like he, I, and if anybody wants to know how he did it, you can, you can message me [00:25:00] on Instagram and I’ll let you know. cause that’s about as far as I’ll go, I don’t always agree with his tactics.
That’s all I’m trying to say. Anyway, he lost, he lost a ton of weight really fast and, but he was asking me, you know, he’s like, okay, well, how do I, how do I stay with it? How do I. I want to maintain my weight loss and all that stuff. Cause the, the numbers are against you. If you’ve, if you have a lot of weight to lose and you lose it, you know, there’s only like 5% of the people who do it actually maintain that weight loss.
And he kinda knows that and he’s like, well, what do I, how do I. Stick to it. I want like a more realistic approach. So we’re talking about recipes and good food, like philosophies, not necessarily like an exact diet and things like that. I’m helping him with. And he’s like, okay, well here’s what I, one thing I want to do on top of like everything you’re telling me, he’s like, I want Friday night through Saturday.
I don’t know if it’s Saturday night or something like a 24 hour period to be like my cheat time. Like, and I was like, you can’t do it. You just, you [00:26:00] cannot do that. And he’s like, why not? And I’m like, and I was like, look, you can, you could go. Like, if you want to have like a beer and a burger on Friday nights, And you call that your cheat cheat meal or whatever that’s going to be fine.
That’s fine. But having like a 24 hour window where you see how much you can screw up is a very bad decision. And I just kinda want to talk about that philosophy because it’s gotten to the point with me now and it’s taken so long. That’s one thing that. You know, building new habits and everything takes such a long period of time.
Like I just, I didn’t decide all the things that I do now. Like, you know, one day I’m like, you know what, I’m going to do all these things and it’s going to be good for me. It’s been like, I pick up one thing here and that thing takes me nine months to like actually make a habit. And then I pick up another thing it’s really taken 10, 15 years to like, develop really good habits.
And it’s like, they, I suck at it for a long time. And then I get better, to where now I don’t want. To have this day where I like destroy myself with horrible [00:27:00] food and alcohol and all that. so yeah. I want to talk about this with you guys, like cheat days, screwing up diets, you know, all that stuff.
Get your thoughts on it, how people could screw up and maybe mindsets that they have. anything you guys got
Joe Courtney: your first,
Ashley Hicks: So these are some of the things that I have just from having nutrition clients of my own, or just also from, you know, my, my old way of thinking. one of the biggest things I hear is I work out so that way I can eat the way I want to eat.
And that is, that just doesn’t work.
so, you know, People will do a longer workout or go harder or do something extra. And they’re like, Oh, that earned me X, Y, and Z. And you have to eat. So that way your body can it’s, I will say fuel, but fueled correctly for that, for you to be able to do the workouts that you want to do.
And not just that, but it’s, [00:28:00] it’s gotta be. Longevity. So why are you eating this way? Right. And the other thing that I hate is, Oh, you’re on a diet, you know, you’ll go to a restaurant or you’ll go, you know, so you must be on this diet right now. And I hate using that term. No, I’m not on a diet. I’m at a restaurant.
I’m going to have a salad instead of the fries. Because again, I, I may be counting macros or maybe do something else. So that’s. You kind of have to like, change your mindset. Like this is not a diet, this should be something that you were trying to implement. And again, exactly what you said, your it’s something that is long term.
So, other thing that I find is the convenience factor too. That you eat for convenience and not for what is good for you. So I don’t feel like cooking. So I’m going to go to McDonald’s and swing through the drive through and go get what I want. you know, you kind of have to put a little bit of thought into it and, you know, just a simple meal prep, like put some chicken breast in the oven and it’s [00:29:00] done in 20 minutes or 40 minutes, you know, however long it takes and then just get some vegetables or whatnot.
It’s actually not that hard to. Eat correctly. and do it Monday, Monday through Sunday, and then for cheat meals, I hate using that word cheat meal. I don’t know why, but I just don’t like that word. I will use the word treat, I guess, over that. I don’t know. It’s just a thing for me, but again, it’s the way my mind works.
So, and I exactly what you said is your I’d like you can do. A treat, you know, for a week. And that is kind of how, like you, especially, if you have a lot of weight to lose at the very beginning, you know, you don’t want to cut out every single thing. Cause then sometimes you’re like, Oh, you just focus on that one thing that you can’t have.
Right. So the treat is almost like a.
Jerred Moon: Like
Ashley Hicks: gives you maybe that sugary thing or that savory thing that you really want. so that way you can keep going through the rest of the week. But, to me, it’s a lot of mindset. It’s a lot [00:30:00] of, you have to change the way you think about
Jerred Moon: food. Yeah. The question I like.
To ask is not how so if I really like to drink beer, like not, how can I have three beers on Friday? Like how I would rather ask a question, how do I become the person who doesn’t want three beers on Friday? Right? Like, that’s a better question. Like. Those are the questions you need to ask of. How, how can I become the person who doesn’t want dessert?
And I don’t know, like, I think that I’m ridiculous in that category because I just don’t even really enjoy those things. But I also never have, we’ve talked about this before. I just feel like I don’t, I don’t know. I was never a sugary. Treat guy. so asking how do I be, how do I be calm? A different person is a much harder question to answer.
but it is the one that you need to find, like, how do I, how can I become the person who doesn’t want a cheat day? Like, why do you want those things so badly? Because. You said you don’t like the word cheap? I don’t like to wear cheap because we’ve talked about this [00:31:00] before she is, is gaining an advantage over an opponent, having alcohol, having treats all these things that are, you know, slowing you down cognitively, physically, That is not cheating.
If you’re looking at yourself as competing in life against whether that’s yourself, your coworkers, for a better position, other, you know, business owners competing against other businesses. Like if you think that having a beer is a cheat, it’s not, it’s the opposite of that. It’s like pouring sugar in your gas tank.
So, yeah, be different.
Joe Courtney: So I, for C you said you call it a treat. Liz and I used to call it like to indulge our indulgence. Cause that’s what we, whenever we, and it’s really only when we travel and on other rare occasions, because we’re always, you know, 90, 95% on point with our diet all the time.
So that when we travel, we indulge and we just, we think more positively about like, Hey, I’m going to have this and I’m going to enjoy it. Versus like, Oh, I’m being bad because that, that mindset shift is, is a [00:32:00] huge difference. That’s what we kind of do. And, I think another thing that people need to be.
Very mindful and, and, mindful of is that, you know, marketing is not there to help you. Marketing is there to help themselves. Everybody’s trying to, fight for your attention and to get you to get their product. And if they’re throwing, you know, this has this many calories, this has this big label on it.
You gotta be able to see through that stuff. And actually just think about. What that food is
Jerred Moon: like fear of athletes. I’ve seen that they show like protein, beer. Yeah. Super active people. And like, you work hard, you deserve this beer.
Joe Courtney: Yeah. Make a little over whatever you’re like, Oh yeah, locale, you know, it’s only 64 or whatever, but it’s a beer it’s like, yeah.
It’s a beer still doesn’t matter.
Ashley Hicks: Halo, top ice cream, like that’s everyone’s I can eat a pint of halo, top ice cream. You’re still getting a pint of ice cream.
Joe Courtney: Oh man. I mean, not that’ll take me off on a side tangent. Cause I found an article about halo top. They just, they whip it so much that it’s just full of air because if you actually hold it with another pint in a ways, half as much, because there’s half as much in [00:33:00] there.
Because you can just eat a pine,
Jerred Moon: pine volume, not weight.
Joe Courtney: So examples like that is that they’re not really out for you. They’re just out for, to make, to make their buck. And you just need to realize that. So, be worried of labels and, yeah, that’s a big one.
Jerred Moon: Now, do you want to say I’m super proud of my dad, and he’s not doing anything dangerous to lose weight or taking any ridiculous supplements or anything like that.
I just, He’s just really hardcore, maybe a little bit like me and maybe that’s where I get it from. And you will just like success at all costs. So, but when you see other people do that to themselves sometimes like, come on, don’t, don’t be so hard on yourself. but super proud of him. He’s doing great.
And I’m excited about his new, New journey towards health. And I hope I can help them in that, on that path.
Joe Courtney: Yeah. Other people suck too. You use it the worst when you’re trying to eat healthy and doing things. And, again, it’s, maybe it’s good that people are quarantined now. You just don’t have coworkers around you.
So you just, you know, let me be me.
Ashley Hicks: Yeah. I used to work in an office and the amount of crap I got for packing my lunch [00:34:00] and like reheating and you know, and it’s just how we eat here. Oh, you have sweet potatoes. You must be on a diet. No, I sleep the Daniels.
Joe Courtney: Normally
Ashley Hicks: it’s just the way it is.
Jerred Moon: Yeah. I think. So if anyone has lost weight, and they’re trying to stay on track, I guess my last thing I would say, or just this, this idea of it is, think about, and this is kind of what I sent you guys, ahead of time, was like, trying to think of your diet.
If you, if you are thinking this cheat day situation, look at your diet on a seven day rolling window and not an individual day window. and I really like that. Cause I think it’s true, you know, if. Not that there’s some magic to seven days. You could look it over 30 day period, but seven days probably more realistic for like calculating it.
But if you need to have a certain amount of calories per day to lose weight, and you’re like you’re hitting, you know, 1500 or 1800 every single day, [00:35:00] 200 calories. And then you do 4,000 calories on Friday. It’s going to Jack up your averages for the week back to either just not losing weight, or.
Worse, gaining weight, if that’s what you’re trying to do. And so that’s another reason just like mathematically, why a cheat day is not going to work for most people. Cause it’s going to screw. It’s going to push you over the edge and screw you up to where it just never worked. But that indulgence mindset or treat mindset that you guys are talking about because I don’t hold back in those regards.
Like if we’re going to a good burger place, I’m not getting a lettuce wrap burger. I’m sorry, like Emily does it. she she’s like the discipline queen when it comes to nutrition. And, I wish I had as much discipline as she does when it came to nutrition, but, we’re at a really awesome burger place.
I’m going all in like, yeah, where’s the, where’s the gluten and French fries, you know, but I know that that’s pretty rare, for me, and it’s not something I like to do all the time. but. It’s not a weekly thing, you know, it’s very rare. And so it’s, it’s fine. I don’t even feel bad. I don’t have [00:36:00] guilt about it when it happens, you know, I’m just like, yeah, I ate a burger who cares, you know, and move on, but you have to just be mindful.
I also don’t plan it out. I’m not like, yes, 45 days until my next burger. Just like it happens when it happens, you know, maybe, maybe it did happen one week and then the next week. And then not again for six months, I don’t know. That’s just how it works out. So think about those things when you’re, when you’re planning out your diet and your own journey.
Joe Courtney: And if you Jack things up too much, then you’re just going to be full of inflammation and then your body’s not going to be right in for the two or three days until it works out that inflammation.
Jerred Moon: Yeah. Right. Your aura ring will be mad. so since we’re just talking about, weight gain real quick, I’m going to throw in my creatine story.
Okay. So I read, I recently went on creatine. I’ve I have cycles on and off. No, I took creatine a lot when I was younger, just because it was like, in things that I was taking, I never like took creatine on purpose, but I realized, I think I was taking three different supplements that all had creatine in it.
At [00:37:00] one point when I was like, we’re talking like 15, 16 years old. and then, I went on creatine. I think Joe, you did it with me as well. This was like 2017, 2018. Something like that. Yeah. My results have been the same every single time. So I am what they would call a hyper responder to create a team.
Some people like it’s, it’s not very many, but some people don’t respond to creating and all it’s basically like, you know, just taking a placebo for some people, but for me, I respond really well to creating it’s I had never taken steroids, but I would assume it’s something close to that because I’m my lifts skyrocket, but so does my body weight.
I gained, like, I took it for like, I don’t even think I made it a full month and I gained 12 pounds and it just won’t. No, the weight gain. Doesn’t stop though. And this is where I always get scared on creatine. Cause I’m not getting fatter. I’m just getting like bigger, you know, I’m like getting a lot bigger and I stopped again because [00:38:00] I’m like, okay, where, where does this end?
Like, I don’t want to be 200 pounds, like with a. On creating. And so anyway, that’s what happens to me when I take creatine, gained a ton of weight, 12, 12 pounds in whatever three weeks is a lot. so I’m like almost 195 pounds. And, but it’s coming down cause I’m coming off creating. But I had this theory, no, now I wanted to throw out there because I was doing Murph recently inspired by the, the crew who’s doing Murph every single.
Week, and I want to let you guys know don’t do creating here’s what happened to me? It made me suck at all the calisthenics, primarily pushups. And I was getting super fatigued. I’m doing pushups in my, my first theory is what everyone’s theory is right now. Oh yeah. Dude, you weigh almost 15 pounds heavier and you’re wearing a vest.
Like pushups are going to be harder. That was my theory too. I thought exactly what I was thinking in the middle of the workout. I was like, yep. You kind of [00:39:00] suck at pushups right now. It’s because you weigh almost 15 pounds more. But then I got in. So when I say suck at pushups, I was doing partitioned. And so I was doing five, 10, 15, so 10 pushups every single time.
And it was, it got to the point very quickly, like only two or three rounds in where I would do like five pushups in half to like take a quick break and then do the other five. That’s very rare for me. I’m like, okay, let’s this is weird. Like what’s going on? Yeah. And I was like, this is, this is strange.
But then I got to round 14 and everything was unbroken and faster than so the last six rounds were each faster and all reps unbroken compared to the previous 14 last six, or my theory creatine. Phosphate is the energy system. So I think that your body, when you’re doing more muscular activity is trying to utilize that pathway, which I had an abundance of for my body to use as energy.
[00:40:00] And then it eventually transitioned back to a robotic glycol past glycolytic. Cause I don’t don’t even get me into that, but anyway, over to oxydative, To where my body’s burning fat to do pushups and not creating phosphate or sugar. That’s my theory. And I can’t prove it. And it might be ridiculous or sound way too complicated for anyone to even care about.
But. Don’t do creatine. If you’re trying to get good at Murphy is my, the moral of the story. And as you want to gain a bunch of weight and suck at Murph,
Joe Courtney: I mean, creatine, just get swole, man.
Jerred Moon: Yeah. I’m S how long did you take it? Last time?
Joe Courtney: I don’t even know
Jerred Moon: y’all for a few months. Get a bunch of weight.
Joe Courtney: I think a good day.
Yeah. Like seven to 10 pounds after a few months, maybe a full 12, 12 weeks or so. And it took a while for me to get that off.
Ashley Hicks: I was like, I want to say it was three months that you both did it.
Jerred Moon: Yeah. I had that. I remember that it fit week is [00:41:00] really fun after a couple, like 60 days of creation that week is just like.
Joe Courtney: my presses con consistently going out during that time, like for three weeks in a row, I had I PR of my press. So that was fun, but that’s about it.
Jerred Moon: We should do. I don’t think we’ve covered creating yet. Have we study? Yeah. It’s like one of the most abundance sports performance studies in existence and we haven’t gone over it.
It’s safe. It’s fine. Take it creatine. Monohydrate if you want to, you want to take it, but if you’re like me, it’s like every serving you take is a pound gained or a quarter pound or something like that. All right. Let’s get into the workout. So it is fit week and every fit week we do the . I feel like we didn’t, it has been that long since we talked about this one,
Ashley Hicks: that was like 12 weeks ago.
Jerred Moon: I feel like it was sooner. I feel like we’d done it. Maybe I just did it recently. I don’t know. [00:42:00] Alright. Who wants to brief it? It’s actually
Joe Courtney: my favorite.
Ashley Hicks: It is it’s six rounds of an 800 meter run. Followed by a three rounds of five pushups, 10 sit ups in 15 year squats. So one round is the run followed by the three rounds of calisthenics.
And you repeat that six times, and then you rest for three minutes before you go to a hundred meter sprint, and then you rest 60 seconds or a minute, and then do your second hundred meter sprint. And there is a 60 minute time cap.
Jerred Moon: There it is tips and tricks. What do you guys have
Joe Courtney: last three minutes, really?
Tanks your time.
Jerred Moon: so if you were to do no work, your time would be four minutes. Does that make sense?
Ashley Hicks: Yeah.
Jerred Moon: Yeah. Okay.
Ashley Hicks: He thought he was being clever.
Jerred Moon: Clever. I just want everyone else [00:43:00] to understand the true nature of timing it, but
Joe Courtney: I think actually now we’re on the same page. Last time we talked about this and that’s, the calisthenics are as fast as humanly possible.
And you’re like, do your pushups rollover right onto your butt for your setups. And then wherever you stand up from your sit ups, all your squats, and then you’re gone. After three rounds. And then the run to me is a make sure you’re like, I as always pace yourself to like 90% effort for each so that your, at least your splits are pretty, pretty similar about the same.
And then if you have more, the last two runs push it. and you know, that’s what I got.
Ashley Hicks: Yeah, I kind of agree with you about that. And then my hardest part is the first run because you start on the run, right. Is slowing it down and bringing it down to that 90%, because I just want to take off and go, which is Jared is going to be Jerrod’s point probably.
But, just so that way, when I get back, I can just pump out those Callista next. And then go again for the run. [00:44:00] but yeah, I I’m on the Joe side with us. I think Jared and BD are on the
Jerred Moon: fast
Ashley Hicks: as you possibly can,
Jerred Moon: where we get to announce the teams know
Joe Courtney: next week.
Ashley Hicks: How do I do meet yourself Saturday?
Jerred Moon: okay.
So. Here, I’ll give it. I’ll try to get more realistic than just go faster. And this is what I tell people to do in Murph as well. Okay. So do go fast. I’m going to start with that. That is the official advice. Just go faster, but if you’re going a little bit slow, I, and cause you’re tired or whatever. I just need you to ask yourself why you’re going slow and if that’s really necessary, that’s it.
That’s like a two part question. Why are you going slow? And you’d be like, I’m tired. Like, but are you really that tired? Like just, are you, and then once you’re done answering those questions, if you’re like, yes, I really am that tired. I have to go this slow. [00:45:00] You can get me. I’m like the little devil on your shoulder or angel in my case, angel on your shoulder telling you to go faster, you’ve answered my two questions.
I’m like, okay, you can go. At this pace, that’s fine. Or you can take a break. You can rest if needed, but if you answer either one of those questions, honestly, and you’re like, you know what, I’m just kind of like being a little baby right now. If you say that to yourself and answering those questions, then.
Just go faster. So that’s my question, myself.
Ashley Hicks: What don’t don’t stop you there. Keep going. Don’t take a break. Like you said, even if you have to start walking, just walk, just move.
Jerred Moon: So are you gonna start asking yourself those two questions?
Joe Courtney: It’s going to be like, no,
Ashley Hicks: take like an Instagram video of yourself asking that question.
Jerred Moon: I ask myself those questions all the time. Am I Toby somehow now? [00:46:00] Alright. As an office reference. Right?
Joe Courtney: I guess. So I just know it as a quote of some
Ashley Hicks: guests, like Kyle is not here
Jerred Moon: to, ah, you just, you just did a perfect office quote and you don’t even know it because
Joe Courtney: I’m just that good at quotes. All right.
Jerred Moon: All right. Well that concludes this week’s episode. Ladies and gentlemen, we have a new cycle coming up now is the time to join groggy mathlete, go to dot com. Click the button, start a free trial, and join us for you can join. Forfeit week right now. or you can join next week, which would be the official start of the new cycle.
it doesn’t really matter when you start garaging athlete training, it just matters that you do garage gym athlete training, but I know it’s exciting to start at the beginning of a new cycle. If you catch the webinar too, you get to hang out with me, the crew and some, a lot of the athletes live. So we would love to have [00:47:00] you on that webinar.
So sign up for the webinar, sign up for a free trial. And become a better human through our training and methodology. That’s it for this week. Thanks for listening to the garage gym athlete podcast. If you want to learn more, go to garage, gym athlete.com. You can learn about our training. Let us send you a copy of our book, the garage gym athlete, or you can even get featured on the garage gym athlete podcasts.
Thanks for listening. .