 As dunkers we want to be as lean as possible the more ripped we are the lighter We are the more strength we have with our muscles and the more efficient they work the higher We're gonna fly and that is the goal Yo, welcome back to dunk tip Tuesday every frickin Tuesday this week. We're talking about how to get How to go next level? I'm gonna give you the three keys So let's get into it by the end of this video You're gonna have a 95% of your diet covered and I'm gonna teach you how to go next level how to get those Intricate details things that I didn't believe my body can do and I want to share that with you So let's go, but of course we have the comment of the week. Let's go. Let's see what we got Aurelix Bremert great name if this will be the comment of the week We'll have to say you are my fire the one desire believe when I say I want it that way I know the song that you're talking about but I can't really oh my Fire we got the new red light going we're switching up the theme fire is the mood So you're right on point Aurelix Einstein literally means one stone in German stay hard like a stone or David Goggins What that's a great comment by Flo Wow, and now I'm just gonna end it with Pablo's on this Pina. Let's go I've been waiting for this since Wednesday of last week. Don't like baby. I love it. Thank you for the comments I'll yell your name if you leave a comment. So if you want to get some energy for your name fuel Let's go. All right 95% of your diet is cutting out the bad things and what I mean by that Are these you want to cut out the sugars? You want to cut out the processed foods if you get a balanced meal of protein carbs fats and veggies? That's it. That's it. That's all you need to do for your diet But the thing is you got to start small. So we always talk about habits and building these routines You're not gonna cut all those things out the sugars in the processed foods Instantly, it's not an easy thing to do. However, you've been eating is very ingrained in your routine So start super small one of the biggest keys I tell people is start with one meal a week. Just say okay every Monday morning That's a great day because it's like so much energy so much motivation every Monday morning I'm gonna eat healthy. So now you have one meal and even if you can even start smaller instead of having like a terrible breakfast You have one item. That's healthy. That's how small I want you to think about these things But again when it comes to the carbs, a lot of people think of carbs. They're not good as dunkers We need a lot of energy. That's healthy carbs complex carbs So things like oats sweet potatoes quinoa brown rice is even good those things stick with that keep it super simple That's what I did for a long part of my journey when I was learning about my body learning about my energy Which I have another video on about energy I'm really big on how to maximize your energy and a big part of that is the nutrition So try to cut out the processed foods anything that's cheap anything that's in a bag And if you guys think that eating healthy is expensive I'm here to tell you that's not the case. I was eating sweet potatoes and quinoa and Rice and beans and those things are very very cheap vegetables are very very cheap So you don't want if you want to get like healthy healthy crazy healthy snacks meaning like the really delicious things Then they might get a little pricey, but if you're just trying to go dunk life mode Energy mode straight health mode. It's pretty easy to eat healthy again stick to the healthy proteins You could have meat chicken fish Stick to the get a lot of veggies get a lot of greens another tip with the diet is get all the colors think about Greens and reds like peppers or tomatoes and think of yellows like squash your bananas Get all the colors get the browns like the quinoa and the and the rice and then get your veggies Of course with the greens I think I might have said that already but the carbs are the ones that I see the most people slip up with because The the meats are okay. It's pretty it's better to get the lean meats It's better to get the ethically sourced meats good energies coming from that's a whole another topic of the energy That's coming from the animal you're actually eating that's next level, but with the carbs a lot of people eating breads and pastas And they're just don't sit well with your stomach They're not well that all the nutrients are not there because of the way people have been processing this wheat and gluten That's why I stay away from that. It's made my inflammation go down So there's a host of benefits that come from eating healthier sources of carbs, which again our quinoa sweet potatoes things like that So just look into a complex carbs if you want more details you can ask me as well leave a comment Whatever. Alright, so the next one is hydration Simply put try to get a gallon a day now again with the habits this becomes a habit That's a lot harder than you think I like to recommend holding a gallon jug I have a jug over there that's 64 ounces I take it with me everywhere I go because it helps me keep drinking throughout the day and another one is if we go Back to the energy chapter energy episode I talk about sleep and if you're drinking all the way to the night It's gonna interrupt your sleep So you don't want to drink water up until you sleep So you got to fill fill it in your day You got to drink it early in the morning you got to drink it midday and drink a lot throughout the day So you can get to that gallon but the point is if you try to get that gallon You'll see how much water that is and doesn't necessarily mean you need a full gallon every single day But you'll go to see if you start measuring you'll start to see how little water you may be drinking Water is good for everything your cells your brain You need it for your body to be able to be running smoothly So the more water you can take into your body not the more it's not the more the better You can't have 10 gallons, but you get what I'm saying the more you can put water in your diet and also cut out back to the Nutrition in the diet part if you cut that out if you cut out the sodas if you cut out the sugar drinks You'll see a huge difference very fast even the carbonated drinks the bloating and different things like that Which leads me into the last part which is the next level so we talked about the diet We talked about the hydration now I want to teach you how to go next level and a big part of it is the body awareness Understanding what you're stimulating when you're working out as dunkers We want to be as lean as possible the more ripped we are the lighter We are the more strength we have with our muscles and the more efficient they work the higher We're gonna fly and that is the goal So a quick tip is that you're not always gonna look crazy shredded not like me But the things I've worked at this so there were some days where I looked shredded Sometimes I don't but now you keep upping that level you keep upping your baseline Just like jumping not every day you're gonna feel your peak But you're gonna have a lot of low days right but on those but if you keep raising your low days your low They start to look like really good high days right that's the same with getting shredded is some days You might feel crazy shredded another days you might feel not even close to what you looked like right So keep that in your mind as the flow of your body goes and get to know it So things like salt things like the carbonated drinks They may make you hold more water which may mean look like you're not as shredded Just keep that in mind and then when it comes to the muscle building Understanding what you're doing is really helpful. So are you stimulating growth? Do you want to grow size or do you just want to get leaner? So there's different ways to work out when it comes to that the quick thing for me is when you want to grow size you got to Cause a lot of muscle breakdown right so when I do like my chest or something like that I'm causing a lot of muscles to break down. I can feel it pumping up almost like a balloon You're constantly pumping it up right but recently about two three months ago I started yoga and it's a lot of isometric work and my forearms got ridiculous because I'm doing push-ups and holding myself For a long time in the class for for the whole hour, right? I'm always on my hands in my forearms So they got really cut up and I also noticed my abs make a huge difference because a lot of isometric holds And that is just kind of burning burning burning. That's the way I work. That's the way I've learned To interact with my body is a very intuitive way of working out So notice what you feel if you're holding and you're just burning burning burning I like to think of that as conditioning the muscle So that's gonna help it get leaner and leaner and leaner But again a lot of times people just need to grow size because they might be super lean But if you get or they might have a little bit of chub, but if you get more muscle, it's gonna protrude right? So you need the muscle to get bigger as well as get lean So I would say a lot of times you just need to get more size for those people that have have no Experience with it as at all because a lot of us are playing basketball or dunking different things like that We're already in pretty good shape cardio vascular Lee, but if you get more muscle, that was a tough word If you get more muscle you will be able to start to see more lean and then it's just a balance get more muscle Get more lean work on the strength working like conditioning work on the size again It goes back to your journey where you're at in your journey. Do you need more strength? Do you need more size? The only reason you need more size is to get more strength So if you maxed out your strength level at your current size You may need to get bigger to have more capacity for strength But a lot of times we just the leaner the better and that's why I wanted to hit this topic because I think it's such a huge part of Athletic performance and dunking and just living life on the highest frequency you can and that's what my videos are all about So thank you for watching. Hope this helps you live and experience life on a higher frequency Just to enjoy more and have the best life you possibly can and achieve your dreams This is dunking is just one of them. Have a great frickin week. Thank you again for watching and I'll see you next week Let's go. Ah, let's go the dunk project, baby A live coaching community with me for any athlete that wants to get their bounce up strength speed and of course technique So I'm gonna be watching your form really watching your workouts making sure you do it perfect And on top of that We're gonna be working on everything outside of the dunk training the mindset the nutrition the rehab the Prehab the energy. Let's go. I'd only five ten if increase my vertical over 12 inches I want to help you do the same and this is where it happens. Let's go. Fuck you wait for They might help they might make you force you what?