 What's up guys silent mic back with another video. Today we're going to talk about what's been going on with my training, a little bit of my transformation, my rebuild of my strength and my favorite way to kind of train high frequency favorite split program, whatever you want to call it. And then some tips and tricks that I've been doing with my diet to get a little bit leaner and I'm feeling really good. I think right now it's probably my strongest and leanest combination ratio that I've ever been. So do me a favor, give this thing a thumbs up, be sure to subscribe, turn on notifications because we're dropping new videos Monday, Wednesday and Saturday. Check out 50% Facts, my brand new podcast on iTunes, Spotify, anywhere you want to get into your podcast and let's dive in. So as many of you guys have been following along, I have jumped into a little bit more weightlifting. I started almost two years ago doing a little bit of weightlifting but I was only doing it once or twice a week and that's obviously not enough dedication to the craft to get even semi-efficient at it. People spend years, multiple sessions a day to become great at it. Now my goal is not the Olympics, my goal is just to have a little bit of fun and change up my training but even still if I was going to do it I didn't want to have acid anymore. So I decided to go five days a week with my guy Ben. We're basically training partners but he still gives me a bunch of tips along the way. He's kind of the watchful eye over what I'm doing. So what's the best split to get strong? What's the best split to look good? There is no one best and you guys kind of know that but I get all these questions about push, pull legs, upper, lower, full body and the truth is if you're a strength athlete you have a certain amount of lifts that you handle best in terms of frequency whether that's squat bench deadlift, you're squatting three times, benching three times, deadlifting twice or whatever or weightlifting, maybe you're clean and jerking, competition lift twice a week, variations twice a week, you're snatching three times a week and then you got a front squat, back squat, jerk work, overhead work, whatever and then it's how you fit those into each other. If you're a little bit more of just kind of a strength enthusiast like myself and you want to look pretty good, be pretty strong, move pretty well, you can still do similar things and then you kind of layer your split on top of that. So you know my frequency is really really high right now. My volume is kind of moderate or lower, one because I'm not efficient enough in the weight lifts to handle a high amount of volume, I'm too inefficient at the movements, two with my squats and deadlifts because of my history with my back and kind of being a little beat up. I keep my intensity and frequency pretty high and my volume pretty low and it seems to be fairly healthy that way. So I'm squatting five times a week. I'm doing three back squats a week, one's a little bit of a rep day often beltless, one's a little bit more also of a rep day with belt and then one's a heavier day with belt and sleeves and then in between those two days I'm doing front squats, one to mostly help the rack position. I don't necessarily need the quad work, my quads are pretty strong right now but it helps my front rack a lot which again in the long term will help my clean which is a big goal of mine just to have fun with it. Now with the weight lifts we have three main days, I'm snatching and clean and jerking Monday, Wednesday, Friday. I'm doing some variations but getting better at the lift and then Tuesday, Thursday we're doing kind of technique work or things that I really need kind of my overhead positioning whether that be overhead squats trying to get a little bit more depth in overhead room behind the head push press or in front of the head push press just because I'm so poor in that rack position and I'm also pretty bad at locking out just something with my shoulders and elbows bad habits of powerlifting over the last 10 years. With actual training itself kind of hypertrophy stuff I just gave myself a basic push pull. So Monday, Wednesday, Friday I'll often do some kind of chest press some kind of shoulders some kind of triceps Tuesday, Thursday and sometimes Saturday I'll do some kind of pull so I'm doing a row a chin-up and a bicep which basically means that every day in some nature of the form is a full body day because those days obviously layer over each other. In terms of nutrition I think hopefully you guys all know by now the basics everyone says well how do you lose weight how do you gain weight? Calorie surplus, calorie deficit. It's kind of like those guys at powerlifting meets or any other meet where they're just screaming cues that they've heard other coaches say which is like fine but people are like spread your knees get tight squeeze the bar and they're just squeezing they're just screaming those things out because they don't know what Q to actually say and they want to get involved and I feel like that's what people do with nutrition. Clearly a calorie surplus is going to make you gain weight clearly a calorie deficit is going to make you lose weight but what are some tips and tricks to allow you to get what are some tips and tricks to allow you to stay on your diet long term to allow you to fuel your performance and still feel good I think that's more important and that's kind of where the individualness of a diet comes into play obviously a surplus in deficit thermogenics or what's going to apply the rule to everybody and the variation within the calories that we need aren't that crazy but how do we stick to that mentally and physically to be optimal in our lifestyle and things that have worked for me is obviously having some kind of prepped food and everyone always preaches that meal prep sundae and that may not be for everybody but for me having food in my house that I know I can eat and also not have too many calorie dense things because I tend to snack a lot I just don't buy them I just don't get them in the house if I do go out for a treat an ice cream cone here and there fit into my macros I'll go out and get it and buy a singular version another thing is always drinking liquids I'm staying as hydrated as I can all day long majority is coffee and water sneaking a diet soda I've been having a Gatorade Zero during my training which was kind of a treat and kind of helps me do that and the third thing is just moving more so the high frequency training allows me to burn some kind of calories and move outside every single day and then the other thing is I did move into a location in a part of the city where I can ride my bike everywhere and that's neat you know like not neat as in cool dude but like in terms of long exercise calorie burning you want to be able to walk further take the stairs instead of the elevator park your car further from the door go on a walk with your dog play with your kids play with your dog whatever it is those little things really do add up luckily for me I'm kind of a twitchy person so just moving around riding my bike more has helped a ton the other thing too is that my appetite maybe I'm getting older I don't know what it is but my appetite is honestly just gone down a little bit so it's kind of played in my favorite to get a little bit leaner it's really hot in the summer months up here in northern california it's been a hundred degrees outside that may play a role and then I just focus on that nutrition again I've been really prioritizing getting some kind of veggies in and a lot of protein and then kind of fitting in the carbs around my training obviously if you've never tracked your food before never tracked your macronutrients I do suggest you do that once in your lifetime for maybe three months to even a year to handle and understand what kind of calories macronutrients are in what types of food and what a real serving looks like when I first did that you know nine years ago it blew my mind how much cereal is actually eating you're eating like four servings which could be over a hundred carbs just because you go by the bowl size and you're not going by what the weight or a cup or whatever might be and so I suggest people do that just to get into the habit of that and understand what kind of foods actually have a breakdown of carbs protein fat what's actually a protein food because if you just go by the media it's way skewed calling peanut butter a protein snack and trail mix a healthy and granola being healthy and the word healthy not that they're unhealthy but they tend to be calorie dense and so if you're on limited calories it's going to be difficult uh overall I'm feeling really good strength coming back squats feeling good I'm a little banged up just because I am a little leaner and uh quite frankly I have a lot of miles on the body so some of these weightlifting movements aren't super natural to me right now as my mobility has gotten even worse getting older and powerlifting for 10 years but uh I'm still deadlifting once a week if it feels good squats are feeling good and all the bodybuilding accessories are really allowing me to stay healthy as well as obviously getting as much sleep as I can so hopefully you guys enjoyed a little dip into what's allowed me to stay leaner my favorite split is right now and probably always has been even as a powerlifter was the full body and then I kind of switched things up with my accessories there's some insight into what I do comment below what split or what you guys enjoyed some simple tips maybe that have helped you also comment below what you want me to cover the next video I appreciate you guys sound like I'll catch you in the next one