 Have you recently lost a lot of weight and now have a much slower metabolism trying to figure out what to do next? Watch this our next caller is Carlos from Georgia Carlos. What's happening? How can we help you? Hey, how's it going guys? I'm just wanted to say thank you finding your podcast has helped me kind of put some filters and Wait through a lot of the BS that's out there. So thanks Yeah, I'm a relatively recent listener about a year ago. I started After I started myself, you know, I was a pretty big guy back in 2018 Changed the lifestyle lost 75 kilos more or less kilo. That's like 160 170 pounds. Yeah. Yeah, a whole person. Wow. Great job, dude Congratulations, credible. Thank you. Thank you. And I never quite followed a program. I worked for a trainer for a very little time Just to get started the gym because I had never done that. I've never been athletic so our first few months I worked with the trainer and then I kind of Took it on my own and just bought aesthetics because I wanted to follow a program for the first time like a real Structured well done program not just me going in and saying, okay, I'm gonna do that less today And then I'll try and compliment that as best I can So my main thing is I want to know how to eat because I got great Loosing weight, you know by being in a deficit I have no idea how to do the reverse not without like the last time I tried to do even a little bulk I ended up putting all body fat zero muscle and I'll be honest. I'm terrified of being bad guy again, you know being 30% body fat That's a big insecurity of mine. I deal with it every day So any tips you can give me to a get started on that first program with the right foot and be Keep my nutrition doing well, you know, I eat all organic now keep the trash out Eat pretty well, I just want to make sure I keep it consistent when I'm doing a bowl for the first time Yeah, man. Well first off great job, dude. That's a tremendous amount of weight to lose. It's a very very challenging Struggle, I want to comment too on your fear of going back to you know, how you were before I first of all I understand that but I do want you to also understand that that fear is gonna prevent you from doing What you need to do to continue to move forward I had a very similar fear of being skinny and so prevented me from doing things that I could have learned from With my body I figured it out later on as I got older I don't have the same fear I had before So now I can manipulate diet and training in ways that are more beneficial versus what I used to do Which was constant bulk and constant fear of losing even a single, you know pound on the scale So consider that okay if you want to you got a river in order to reverse out of it First off you have to have a good workout program and send the right muscle building signal maps aesthetic is good It's high volume though and a lot of people jump to that first And I would say that maps anabolic is probably more appropriate for more people. I'm not saying aesthetic isn't appropriate It's just a lot of volume. It's a very high volume program. Well, it's also not ideal for what his goal is Could you translate that Hold on one second Carlos you're breaking up. Yeah, we have that work. You just froze there Could you start from the beginning of what you're saying there? Oh? Yeah, I lost you guys too. So I was just saying for context. I did start the whole journey in 2018 ever since though I pretty much became a gym rat You know like I said, I don't follow a program But I do go six days a week actually when I was going through maps and a ball like maps aesthetic One of the things that attracted me to you guys's program was hey This is actually less volume. They don't want to do right now because right now I'm spending two and a half three hours of the gym and that's Sometimes I'm not even doing cardio. It's just all day weights So one thing I've learned from listening to y'all is maybe I need to step back give my body some chance to Recover yeah build some muscle and then come back and I thought hey doing three Sessions heavy sessions and then in between doing those, you know focus sessions and Being a little easier on my body might be what I need as opposed to Because I went off the deep end at some point and at the end like after I lost all that weight I got so excited with what I could do now that I was doing you know orange theory fitness in the morning yoga at night Wait in between I went way too hard and I stepped it back But then I caught myself doing the same thing again, but with all weights now Carlos your intuition is right, bro Your intuition is right and Sal is even more right with what he said first to you Which is the thing that's gonna keep you from progressing is that exact fear of you're gonna go back To being where you were before and you you need to you're not going to okay? You you've definitely got way better habits You already have a way better understanding around Eating in a caloric deficit and strength training But there are some things that you need to start moving towards if you really want to break this plateau And you've got to kind of trust the process and the first step and then we're gonna send you maps and a bulk for free You need to get over to that program Okay, so it's even less volume than maps aesthetic and it's only three days a week of strength training We should only take you about an hour and you should be out of that gym And the reason why this is so important is Part of what we need to do with you right now is to build your metabolism up And that's the reason why you're at this hard plateau right now is you've done an incredible job getting there and The only real answer to continuing to lose more weight is for from your perspective right now It's creating a bigger calorie deficit Which would mean training longer and more and or eating less and I'm assuming you're probably already pretty low calorie right now And that's not where we want to be someone your size should be able to eat in the mid 2000s comfortably maybe even higher And so that should be our goal right now is to slowly increase calories And get you to a plan part of what's gonna happen as soon as you switch from Low-cal moving like crazy to moving less and more calories Weight's gonna come on at first and you got to be okay with a few pounds coming on at first because the long-term goal Is that we speed this metabolism up and then come back down the other direction? Otherwise you're gonna get caught in this nasty rut of the the going like crazy Just to lose a few pounds and you then you fall off of it Then you gain back that way and you keep yo-yoing back and forth Yeah, aesthetics might have been a lower amount of volume that we were doing before But it's still probably too much for what you're trying to do and where you're coming from So here's a deal you don't even have to bump your calories yet. Just go do maps and a ball like keep your calories the same That should start to get things moving and then slowly like 50 more calories a day Try that out for a week or two in the form two so 50 more after that and then do that for a week or two And then slowly build it up with maps and a ball like and then you'll see your strength games Go up as your strength. That's better. That's the best sign. You could see that you're moving in the right direction We're gonna put you in the forum to Carlos is I'd like to follow along with your journey that way when you're feeling like afraid or down You can tag one of us and we can get you back on track Yeah, because we're this is a major this is a I don't know. I would say between the three of us This is probably one of the most common Clients that we would handle like this is very common someone that in a situation just like yourself And I know firsthand how hard that mental hurdle is it to get years to break that. That's right So use that forum make sure you tag us make sure you talk to us every time you're questioning Anything you hear or what you're potentially doing allow us to kind of help you work through that Because what you need to do is probably gonna be really difficult for you right now because of that fear But we got to get past that if we're really gonna help you and get to a place where you can intuitively eat Intuitively train and feel very satisfied with the calories you're eating and not feel like you're hammering your body Six seven days a week just to maintain where you're at Gotcha understand. All right. All right Carlos. It's gonna be tough, dude But you're you're you're totally on the right track. We just got to move you in a little bit better more productive Direction we got you buddy. You just hang you just make sure you talk to us in the forum Yeah, so just can I recap real quick? So I'll start it out of bollocks. No problem keep calories the same maybe go 50 What every week every other week? I would go I just go 50 up wait and see how your body weight does as it stabilizes and you feel good Then you can go up another 50 you can go you can go as slow as you want and keep it 10,000 steps or so That's fine. No, no, that's perfect. All right Carlos you want to throw yoga in there or you want to throw stretching mobility Have fun with it. I mean, yeah, I kind of have to because I'm getting certified as a teacher, but Good for you. Well, there you go. Yeah stuff like that is totally fine. Okay. Cool. Appreciate it guys so much All right, man. We'll see you on the inside. Oh boy that that fear of You know going back to where you were before that is a very nasty Driver it definitely hammered it prevented me from learning a lot for a long time Well, I mean that's the thing you lose all this weight and it took, you know So much effort to get there and it's it's like you just get so excited that you get to this place that you want to keep adding adding adding I had I had a handful of clients like this It would take a long time to get them out of that mentality that you know, you didn't have to keep adding all of these things and all these extra activities to be able to stave off that You know that that weight that was looming in their mind I really hope that he stays in contact with us in the form because I'm where he's at right now is you Talk, did you hear we said he's orange theory in the morning plus two hour weight training routines and then yoga at night Yeah, this that this that is and I miss we didn't even ask it's a lot I don't know if he's counted his calories, but I can guess that he's probably Really low on the calorie intake in order to have lose lost that much weight over the last year and with all that activity Yeah, you know Justin you you you played at a pretty high level with football Is there a difference when you're playing the game to not lose versus playing the game to win? Oh, I reset Yeah, so when you get stuck in this state of mind, you're not doing it to progress for event defense You're yeah, you're doing it just a fear of going back and boy Does that change the strategy and change your behaviors, you know and in ways that are not beneficial Hey, if you enjoyed that clip you can find the full episode here Or you can find other clips over here and be sure to subscribe You