 You silly motherfuckers are eating rice cakes or rice krispies. Truth is, rice krispies aren't that good. I don't want to break it to you. They're fine. I'm a fat kid. I'm not eating anything. You want the real secret? One, it's animal crackers. But not the dry brown ones. Give me that fake pink shit. And then two, the other secret. My mom used to make them. Dude, no high fructose corn syrup? This is a health food. The frosting, I think they skimped on the frosting. And margins, I understand, so the frosting got thinner. When I was a kid, these things were thick. And it was like one part cookie to half part frosting, half part frosting. And now it's one part cookie to like one eighth frosting, one eighth frosting. So it's definitely all. And even the sprinkles. If you guys can see, my guys got like blackheads. Those used to be sprinkle coated, like heavily. But again, I understand as a businessman that the margins of these sprinkles are probably astronomical. But back to what really matters. My mom. Looking back pretty good. But in the winter, she would make frosted flake rice crispies, and they make rice crispies taste like dirt. Bang. Welcome to the video, man. We're going to talk about diet today as we're eating animal cookies and chocolate. We're going to answer some of your fat loss questions to kind of close out their shreds phase. Again, if you guys check Monday's video, it's deadlift time. I'm turning heel. We're going monster. I'm a beast. I'm a dog. I'm a motherfucking problem. It's time to deadlift a lifetime PR. And then I'm already lining it up with a top secret coach that I'm going to get diced up in January. But until then, we're eating muffins, animal cookies. Just kidding. I still have baby abs. I'm staying around 200 pounds. So I blowed it up. You know, a little bit of carbs. So probably three to five pounds of carbs. And then three to five pounds I gained weight from my shreddedness. But we're still keeping it pretty good. So I'm feeling pretty good. Eating a lot of whole foods still. Just adding a little bit more carbs. Like I'll have a tortilla with my chicken breasts and rice rather than before. We're just eating cauliflower rice. But everything's good. Today we're going to answer the last little bit of fat loss questions. Then we're going to dive into more strength stuff as we go. Stay tuned. Top secret. You're not allowed to see that. But that's coming real soon. I'm going to catch a pump. It's a deadlift day. And then I'll probably bench a little bit. Are we going to start doing more vlog style videos? I don't know. It seems like the people like it. We got mixed reviews on the 20 minutes. I understand. It's a long time. Some people are like I ain't got time for that. Some people are like I love that when I do cardio. But we'll probably try to start to mix in my days a little bit now that they're not as, I mean they're still boring. But I hear everybody say that and I always give them a thumbs down. Like I shouldn't vlog. Even somebody said that. No, but even just like your days aren't boring, you're not boring. I've seen other people say that all over Twitter like three people last week. And so I think, yeah, I'll bring the cam home and see what we're into. We obviously have a bunch of travel coming up. So those will be vlogs for sure with some training. Monday vlog day for sure on the deadlift series and then Thursdays and maybe just a regular lifestyle vlog. And we'll see what happens. We'll see what the mix-up is. We're going to talk a little more clothing design as we come into things. We got some interest on that on Instagram. I'm trying to tell. You know you got the Instagram crowd and then like the TikTok crowd and then the YouTube crowd. And some are the same, but they're not always. But there's obviously a lot more comments and interaction on Instagram just because YouTube videos go up less often than Instagram content. So it's hard to know what you all want. But comment below if you guys want to know kind of behind the scenes on the designs and the clothing or whether it goes into that or what's coming with 3SB and Good Company. But yeah, today we're going to tug kind of light because we've got a nice heavy day next week. Little bench by a little bench shoulder tricep and I'm going to go eat chicken. It depends on what you're doing and how much weight you got to lose. So when I was dropping like 70 pounds, which we overall ended up doing, I would sometimes take like a month or six weeks. Now, because I just have totally separate goals, it's going to be three months. If you just got to drop 20 pounds and maybe you're plateaued or you have a vacation or your mental break, you don't always need a break. But yeah, you can take a week or two. It doesn't have to be anything crazy. It could be three days kind of for a mental and physical reset. But this one's going to be about three months. So I go into a strength block. One is the holiday. So it just plans out right. So I don't want to track the pumpkin pie meeting with my mother on Thanksgiving. And then two, I dieted for like two years off and on. So I'm going to give my body a little bit more of a break and my mind. So I'm not going to track food. I'm going to focus on whole foods, veggies, whatever, all the same. But I ain't going to track it. Chipotle pops up, Chipotle's going down. So yeah, that's the kind of goal for me. But it is individual cases. But I think the truth is the refeeds and cheat days and diet breaks are probably not what you all need. Because the truth is it's not what's stopping your progress. Being inconsistent and eating too much is stopping your progress. Not tracking correctly or consistently. Man, that's pretty good. Because a lot of folks go into the X's and O's. Like calorie deficit, water, sleep, and those all matter. But the truth is building habits, which lead to consistency. Probably tracking food to understand the calories you're eating. And then I would probably say, dude, this is a banger. I don't know if they can hear it. Red hot chili peppers are going to be going. Fit them in the bump. We can make time. Number three would probably be getting your veggies and fruits in so we focus on health. Not only that, but it also allows us to eat less calories with more voluminous food. So when we're trying to lose weight in terms of dieting, eating those stuff keeps us healthy, keeps us micronutrient, so vitamins, minerals, et cetera, but also keeps us full. So probably those three, if I had to say. Consistency, which is based on habits and routine. Tracking so we know exactly what's going on so we can be precise in our consistency and then focusing on whole foods, you know? Like whether you're a vegan or whatever, I don't care. Meats, foods with very few ingredients are going to be the best bang for your buck, not only in terms of nutrition, keeping you full, but also hitting those consistencies with our tracking. What supplements do you take? Dude, there's so much supplement talk. I was actually thinking about this earlier that, I think it's because I posted our video. So I posted our video on Instagram, obviously. We're back in time to fast forward in time for this video. Just like me, with my shirt off or whatever. Every time you see a post like that on Instagram or social, TikTok, anything, people are selling you something, right? Like, oh, literally 99%. And I think someone made a comment that made me think that. Or even our full day of eating. Like every full day of eating and no hate, man, grind out, make your money, cut, but you look and every time's like, I woke up and I'm like, well, I don't eat. And then I'm not sponsored by the protein bar, but I think it tastes good. And then, oh, here's chicken breast. Every single other one's like, I gotta drink these greens in this protein because this gets you jack. And then every time someone's shirtless and like looking jack, they're literally always gonna be selling you something. I got nothing to sell you, oh man. We're not selling you on shit. Right now I'm on zero supplements. I'll take a glycerol when I'm bored to get a little pump. Glycerol is just like a supplement that draws some water into your muscles. If you've got some carbs and you're hydrated. So when you're catching a pump, it feels kinda good. Does it do a ton? Just a little muscle endurance-y things. It's not terrible. And then I just re-upped on creatine monohydrate, but I haven't taken some for like the last three months because I just didn't buy it. I drank black coffee and then I had a spike. I'm not sponsored by neither of those, but I like caffeine before I train and it helped me work. So I drink coffee while I work. You can call that a supplement, right? To simulate my brain a little bit. And then otherwise I literally just eat. I tweeted about it too. I said, man, I don't know how y'all eat like so much protein powder. Like it's gross. And then people were complaining. The only response is I said, I would much rather eat chicken, fish, milk, anything. And the responses are like, money. It's so expensive. I'm like, dude, let me look at y'all's fucking life. Like there's no way you're budgeting so well that you can't buy chicken breast or chicken thigh, which is hella cheap in bulk from Costco. And you must go dollar for dollar on the protein powder for convenience and price. And then you ain't buying 10 beers every Friday. Like you're fucking lying. There's not a soul out there that would tell me that. Because if you budgeted so well on everything else in your life, your rent, your cigarettes, your drugs, whatever that video games, whatever else you're spending, you could easily afford that shit. And I'm not the one to preach this tough guy financial, you know, look, spend your money how you want, but don't come at me when I say fuck your protein powder. I like chicken rice and food. And then you're like, oh, it sucks, expensive. Like dude, you ain't spending your money wisely. It's a lie. What do you honestly enjoy? Cutting or being a little fluffy and having like a bunch of strength? I was gonna go for the wait for a vlog so I get a little more intimate. We probably will go into it. The kind of mental part of this whole thing and how difficult it is for most people, let alone, I think it's difficult for anybody, body image in the world we live in and the pressures we go through, the comparison game you get into social media, let alone some folks that do it for a living and are like absorbed by the industry. I'm not saying that we're under more pressure but in a way we are, but we chose this life, gets complicated, but emotionally I think it's really tough. At least for me, because the pressure to be shredded 24 seven and be one of the strongest dudes on the internet, I mean, in fact, the matter is I'm neither, I'm not shredded and I'm not one of the strongest dudes on the internet, but the pressure I feel to chase both of those down, to create the best content, to get the most engagement, to entertain the audience, to almost in a way be something I'm not, sits in the back of my head all the time. In terms of what I will vlog more on that another time maybe and I'll be able to express my thoughts a little better. What I enjoy? I think I probably enjoy just either. I obviously enjoy really good food and eating pizza and stuff, but I do feel good mentally and physically when I'm a little leaner. Like even right now I mentioned, I gained about three pounds from just like glycogen stores because my carbs were so low before and then probably another three pounds from just not tracking my calories. So we're up to like 200, 205 pounds where my lowest was like 193, 195 during the cut. So we're definitely gained weight and I'm not as shredded. My veins aren't, my stomach's not as cut, whatever. My mentally still that fucks with me, although like I'm very healthy and I'm in a very healthy range and to like the normal eye, I'm still like fit, you know, fit. I do like being lean. I like how it feels. And you guys know I wear two X shirts. I'm not walking around shirtless. If you guys don't know like what I am on the internet, it's the same as I am in person. It's not like I put my shirt on to pretend I'm humble on the internet and then I'm in my gym fucking flexing in the mirror all day. Like I fuck around but I don't. That's just how I like to wear but I do physically feel, you know, I think when you eat too much and this is like fact where like you get too full, you get tired, you get lethargic and so like dieting in a sense keeps me in check that way. And so I feel very energized mentally, physically. Yeah, I can't train as hard but feeling really strong feels good too, man. You know, when I was pulling 700 pounds and I could pull 500 any second, any day and make it look like an empty bar. That felt good too. But for some reason I've never like really wanted to be strong. And like we talked about the fulfillment of me in powerlifting like that's not always what's been in my mind. I never looked up to the Hulk and I never got inspired by Dragon Ball Z and Arnold Schwarzenegger I think is awesome and cool but he's never been my hero, you know. I looked up to Jordan and Kobe and Magic Johnson and Muhammad Ali and some of these guys. So comedians, I looked up to Jim Carrey and Robin Williams and how they spread cheer and entertainment through the world despite fighting their own demons. Like those are the people that I always tried to emulate in my life. My dad who was always so selfless and loyal to the world. Like happy birthday, it's my dad's birthday. Happy birthday to my dad. You know, like those are the kind of people that I try to emulate in my life. I've never wanted to be Superman or Wolverine or some shit. I'm entertained by those movies but that's not what drives me. So I mean, neither is being shredded to be honest. So neither, both, I don't know man. Like I've said, like how you guys wake up and pour a bowl of cereal and take a morning dump and take a shower. That's training to me. I wake up and I train. I don't get excited for it. I don't dread it. It's just part of what I do daily. We are gonna try to make some strides on my strength this next block and I do have intention and goals with what I do but it's not what drives my day. It's not, I schedule it in my day at noon every day just like I schedule my team meetings every Wednesday. Like it's the same thing to me, man. And that's just how I built my life and I'm not saying it's right, wrong, better or worse. That's just kind of how I'm built. Hey Mikey, are you on keto? I'm not. That was the other thing when we were talking about diets, everyone just said like, oh, you must be doing carnivore or you must be doing keto or you must be, dude, if your diet has a name, they're making money off you. That's just hands down. If your diet strategy, training philosophy, any of these things have a name, it's simply because the person that you're giving money to is making money off. My training philosophy, my diet and nutrition strategies and philosophies don't got a name. I don't own them. I didn't invent them. It's just how things work and the most optimal way to help you. What was your caloric progression through this weight loss? So we talked about a little bit in the longer video, but my habits were so poor just because we were building this place construction wise. I was working 12 hour days, plus trying to keep up with everything else and then eating tons of fast food, et cetera, et cetera, et cetera, bad sleep, et cetera, to drink alcohol, et cetera, et cetera. So I just tried to chip it away. So first time I would just try to go, all right, let's eat three square meals. Okay, let's try to get eight hours of sleep. So I'd build these habits over time. So I wasn't tracking at all. And then I just went, all right, I'm gonna go three square meals of whole foods and get two veggies in the day, et cetera, et cetera. So I tried to build these habits. And then when I started losing weight, obviously, from eating McDonald's to drinking Budweiser and bad sleep, now you go to anything. From there, once I would actually like plateau or I felt my progress not being where I wanted, then I started to track every ounce. And then I went to from just two basic calories. You don't have to like cut it every three days. I went 2000 calories for a while, about a gram of protein per pound of body weight. And then when I wanted to really turn it up, I ended up at 1500 calories. But again, that's for me, that's for my lifestyle. I sit at a desk, I sit at my laptop all day. I literally walk less than 99% of you. So that's for me, that's not for you. It's not gonna kill you or anything, but my calories aren't your calories. I'm five, 10, 220 pounds at the time I was doing that. Plus I've lifted weights longer than most of you. Like everything's just so different. So you can just slowly start to take away calories, track for a while, find out what your maintenance is. It's not that complicated. You use the online calculator. Ladies and gentlemen, 3SB.co for all your clothing, new drops coming soon. Stay tuned, there are some availabilities. If you guys want some hoodies in the comfiest sweatshirt you ever wear, I promise you 3SB.co. We over me, Sal and Mike, I'm out of here. Be a part of something big in yourself. New videos every Monday, Thursday. Catch you in the next video.