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0 (1s): Coming up on the Get Lean Eat Clean Podcast 1 (4s): Yeah. So Keno at its core is just a change in your, your metabolic state, your, your shifting your primary fuel source from, you know, carbohydrates and glucose to fat and ketones. So, ah, if you want to go away back, its kind of an evolutionary, a protective mechanism for how we can survive in times of scarcity, when there is no food, we basically turn to our store body fat as a, an energy source, ketones are able to cross the blood-brain barrier, provide us the energy. We need to function in the absence of battery carbohydrates. And when you're, when you change your macronutrient profile from a carb Aladdin structure to predominantly fats and proteins, you're able to deplete your glycogen, your glucose levels, and then shift that fuel for focus from carbs and glucose to ketones. 1 (50s): And then the longer you stay in that Keto death and state, the more adapted inefficient your body becomes a bit using that as the primary fuel source. 0 (59s): Hello and welcome to the Get Lean Eat Clean podcast. I'm Brian Gryn and I'm here to give you actionable tips to get your body back to what it wants. It was five to 10, even 15 years ago, each week. I'll give you an in depth interview with a health expert from around the world to cut through the fluff and get you a long-term sustainable results. In this episode, I interviewed Robert sites. He's a natural competitive bodybuilder online coach owner of Keto Brick and Podcast Host of Keto Savage we discussed what Quito is all about, how it's beneficial and how you can incorporate into your lifestyle. We also talk about good quality fats that you should put into your diet along with Roberts Impressive Morning Routine we also talk about His eight day Workout Routine the advantages of using Resistance Bands and How to supplement or eat around workouts. 0 (1m 50s): Lastly, we'll talk about his favorite Books is Workout splits and His one tip to get your body back to what it once was. So I really enjoyed this interview with Robert and I know you will too. Thanks for listening and enjoy the Episode. All right. Brian Gryn here at the Get Lean Eat Clean podcast and my guest today is Robert Sikes. He is a natural competitive bodybuilder online coach owner of Keto Brick and also has a great podcast called Keto Savage Podcast so welcome on, right? 1 (2m 22s): Thanks so much for having me. And it's a pleasure to be here. 0 (2m 25s): Yeah. I'm excited to have Robert on here. He actually had me on his podcast a while back and so I'm going to retire, you know, return the favor and he has a lot of great information as some cool companies and things that we can talk about that I think that the listeners will get a ton of value from let's first start, before we get into anything, maybe tell me how you got into health and wellness. And I know you've, you know, you're a big Keto with the keto bricks sort of how you, how you came down this road. 1 (2m 55s): Yeah, yeah. So I've been, I've been bodybuilding, that's a lot of the building for the past 12 or so. I started when I was a junior in high school and I, Wade, you know, a whopping 115 pounds, it was super scrawny. I just want to put on some more mass. So I started doing all of the traditional bro dining approach to nutrition and training, or I need six or seven meals a day, lots of protein, very little fat, not the chicken, chicken breasts and broccoli. And I, I was able to put on quite a bit of muscle, but it wasn't really sustainable. It wasn't in a healthy at above the bunch of eating disorders, which took me down a very dark road when I started looking for alternatives and I kind of stumbled on Keto by accident. I started doing John keepers, carbohydrate back-loading protocol, which was basically a keyboard or in the first half the day, then high-glycemic Connect carbs at night, but I noticed that I felt much better without the carbs. 1 (3m 41s): So I just remove them entirely. And it was doing car and back loading without the carbs. And you know what, that was the time because when I transitioned to that and it was before Keto had gained any popular, this was before there was any keto podcast or product or anything. So you can start diving into the, the medical literature about, you know, how it is used for certain, with epilepsy back in the twenties. And I started realizing what it was I was doing. And then once I knew kind of the nuts and bolts behind it, it really just dove in and experimented with a, from a performance standpoint. And haven't looked back since I've been a strict, you don't know for six years. No, carb-ups no refunds and stuff. 0 (4m 18s): Yeah. Robert so you were mentioning, you've been strict Keto for the last, how long I'm the ears? 1 (4m 24s): A six years now. Strict Keto no, carb-ups no, refeeds just, you know, a strict ketogenic diet and I've since earned my pro card via the ketogenic approach. Yeah. And I've just pretty much made it my brand in my business identity around how to optimize Keto from a performance standpoint, specifically within the realms of natural bodybuilding. 0 (4m 43s): That's awesome. And I guess before we get into that, I'm curious just for the listeners, can you sort of give an explanation of, like, I know Keto has been hot for a little while now, but maybe a definition regarding what Keto is and, and, and the macronutrients required for it. 1 (5m 3s): Yeah. So Keno at its core is just a change in your, your metabolic state. You are, you're shifting your primary fuel source from, you know, carbohydrates and glucose to fat and ketones. So if you want to go way back, it's kind of an evolutionary, a protective mechanism for how we can survive in times of scarcity. When there is no food, we basically turn to our stored body fat as an energy source, ketones are able to cross the blood-brain barrier, provide us the energy. We need to function in the absence of dietary carbohydrates. And when you're, when you change your macronutrient profile from a carb Aladdin structure to predominantly fats and proteins, you're able to deplete your glycogen, your glucose levels, and then shift that fuel full focus from carbs and glucose to ketones. 1 (5m 49s): And then the longer you stay in that key to adapt in the state, the more adapted inefficient your body becomes a using that as the primary fuel source. And so that becomes the norm, which is what it said for me in to being strict key to it, as long as I have. So basically just a total shift in what your body is getting its energy from. 0 (6m 6s): Yeah. And if someone was just starting out, you know, let's say they've ate the standard American diet for a long time. What would be a good way to start someone out on Keto? 1 (6m 18s): Yeah, so it is a couple different trends. It's done that. Some people prefer to not track anything and just being incredibly intuitive. And if you're going to go to that route, then I suggest keeping your dietary carbohydrates to a minimum, pretty much only getting trace carbs through, you know, some green leafy vegetables. If you want to include more vegetation, you know, there's a trace carbs and eggs and heavy cream and things of that nature, but keeping the, the grains, the POS is all of that down to a zero and then getting most of your food from high quality, fat sources and meat, particularly red meat in, you know, ruminants there going to have a higher nutrient profile than most of the modern gastric, like the chickens in the corner and whatnot. So going that route is going to be great. If you want to go more of the analytical tracking route, which I tend to gravitate to, I kind of doubt the numbers and then you can adjust your macronutrient intake based off of whatever goal ratio is you are setting for yourself. 1 (7m 8s): So typically can you drink that is defined as high fat, moderate protein and very low to no carbohydrates. So that one's that be in about 70 to 80% of your calories coming from a battery Fat and then the vast majority or the, the remaining coming from a protein with some trace carbs up in a 2% to 5% of the car is coming from Detrick carbohydrates. So if you want to go more than the analytical tracking round and kinda getting those macros dialed and get those ratios, and you're good to go. 0 (7m 34s): Yeah. A great explanation. And what would you say? I get this question quite a bit like good quality fats. What would be some good quality fats someone could add into their diet? 1 (7m 46s): So pretty much it is as far as good quality fats. And there's a lot of misnomers around what that is. I mean, in general standard American, that it suggests that you should not include very much saturated fat, and then you should include a lot more vegetable oil such as the margins and things of that nature, which is honestly the exact opposite, the truth you want to include a lot of saturated fat. You want to include a lot of a, you know, a healthy, natural, minimally processed sources of Fat. And so anything from animals is a really good, you want to include some mono and saturated fats, some olive oil, some avocado oil is fine, or even some polyunsaturated fats are in the, in the form of officials. Okay. When you don't want the vast majority of your fats to be poly and Cedric, cause those are very inflammatory, especially if you're getting them from, you know, a highly refined vegetable sources, like the canola oils, the vegetable oils, the soybean oil is you want to avoid all of that and then gravitate towards that, which is naturally found in the, and the animals or consuming. 0 (8m 40s): Yeah. And what about avocado? 1 (8m 44s): Avocado? It was good. A lot of people, you know, avocados can like the poster child for a Keto because it's, it scans a lot, you know, good fats in there. I don't eat a ton of avocado because there is quite a bit of trace carbs in avocado. I don't, you feel guilty on the occasion that I do have it, but I will keep it to a reasonable, you know, no more than one a day, probably if you want to include in your nutrition. 0 (9m 6s): Yeah. Yeah. 'cause, you know, I'll get people they're like, Oh, you know, I had some salad with lean protein, but like, what should I add to my salad? Cause they're not satiated enough. Mmm. What would you, how would you respond to them? Or what would you say? 1 (9m 22s): Yeah. Well, I mean, honestly putting some Tapatio, that's a meat on a sec, a lean protein begin. So maybe sort of a chicken breast salad and getting like a, a, a sirloin, which is just going to be a pretty lean Bar like a ribeye, a shallow would be a really good ASAM, the ground beef, or for instance on us, that would be good if you're going to have to add fats to it then doing so in the form of an olive oil avocado oil, you could put some, you could put some slices of avocado on there. It's a Fat. And then up a little bit of a nuts. You can put some nuts on there, but some people respond poorly to nuts. And depending on what the most recent research shows, as far as the linoleic acid found in nuts, you may want to take that to a minimum, but honestly it just opting for a Fat year. 1 (10m 2s): Instead of meat naturally found your cut of meat on your side, as opposed to a chicken breasts, you gotta be your best bet. Yeah. 0 (10m 9s): Right. I like that because that is just a common question. And especially is, you know, for me, I have a lot of clients who technically are getting into fasted States throughout the day and time restricted eating. And, you know, you want to give them advice as far as like what's the most satiating things to have. And like you said, like people think, Oh, lean protein, lean protein, but really it's those fats that's gonna sort of keep you satiated throughout the day. 1 (10m 34s): Right? Absolutely. I mean, the protein does have a strong argument in a sense that you're going to get more volume from that protein. But as long as you are, if you're just trying to get optimal levels of nutrients in, if you're taking an adequate protein, you have the vast majority of your calories coming from diet drinks, and then you're going to be incredibly satiating. Now, when you start getting into the waters of, of being in a caloric deficit, for instance, I'm trying to cut down, lose body fat, a lot of competition, and then you are going to be hungry regardless of what your macronutrient profile is going to be looking like, but you can kind of hedge your bets and mitigate that hunger buying or bringing in a good dose of healthy fats throughout the course of the day. 0 (11m 14s): Okay. Yeah. I mean, that's a great advice for anyone to follow. And I guess what about your w what's your, I like to ask my guests like what their routines are and what, like what's your morning routine and Ritual, I'm a big like Morning person. So I'm curious to know what your day. 1 (11m 30s): Yeah. So I liked to start the day off. I typically wake up at about three o'clock in the morning, and then I start the day off and getting some work done. Like I don't really meditate. Like I probably should hit the ground running from a business standpoint. And so I start doing some strategic, big picture thinking, writing a book right now. So oftentimes get up and start writing first thing in the morning, I'll do that for a couple of hours and then I'll make cup of coffee in my wife will make me a cup of, and we'll go on a walk at a one mile walk, drink that coffee kind of get moved and get some blood, flowing them to come back from that walk. We'll hit the gym and work out for the next hour, hour and a half or so shower and start the day. So that's when we have our, our morning meeting with the crew, the employees, and we start Keto Brick production. And we just had to go out to run a man. 0 (12m 12s): No, that's awesome. So I'm sure some people were like, Whoa, three in the morning. You're in the morning. And, and I'm in a row. I thought I was an early riser. When did you start incorporating three in the morning? And I'm assuming you're going to bed pretty early. 1 (12m 28s): Yeah, it definitely goes to bed between eight and nine, somewhere in that ballpark. I just found that I function much better early in the morning. Nobody else is operating early, so I can respond back to my clients and I can respond back to emails then, and I'm not getting just constantly showered by return messages. I'm able to just knock those out and then be done with it at the moment. And then rather than have them to do that in the constant response to incoming emails or just respond to all of them before anybody even likes up in that way, I can just get that done in advance and to have all of that done and just start the day with more of a creative mind thing and trying to, you know, bank that would be reactive. I liked to start the day proactive. 0 (13m 7s): Yeah. I mean, it's amazing just getting up a half-hour or, or even an hour earlier, like when, when no, one's up how productive you can be. And then what times your workout like is probably around five know 1 (13m 24s): Five, five to six, depending on what we're doing. The Navy. I usually around five or six and then, and I work out pretty much everyday. I'll be like an eight day cycle right now. And so for every eight days in a training, six of those days with two or two off days in which I'm doing cardio, but yeah, that's definitely a big part of the day. 0 (13m 40s): Okay. So six days of Resistance training 1 (13m 44s): For six days, a lot of people base their training off of, you know, a Monday through Sunday protocol. But what I don't like about that is if your doing like each Monday is chest stay. For instance, each Friday is like a day it's easy to kind of fall into certain patterns and ruts on it. So like if you're worn out by the weak on a Friday, when you're doing legs in front of every Friday, it is going to turn, start to suffer after a while. Whereas by doing an eight day rotational split, each body part falls on a different day of the week. So it kind of just makes everything much more average out. And I don't have to worry about having super high days on a specific body part and super low days in a specific part, a part. 0 (14m 19s): Yeah. That makes sense. That's something that I've been messing around with, you know, especially with the quarantine and stuff, something I've gotten into a little bit, and I'd be curious to know if you ever do any of it, like gotten more into like Resistance Bands and Variable, Resistance just less pain on my joints. And I don't know if your familiar with at the same that I've been using Dr. John with Dr. John who's interesting guy, but the, the, yeah, I mean, I've, you know, traditional lifts for over 20 years, I've been in it, you know, not, I'm not like competitive bodybuilder or anything, but, you know, I just did it and I got into it like junior year in high school and it was like the best thing I got into early and just set the groundwork. 0 (15m 8s): And, but I will say I've found I've gotten gains from just changing over to Variable Resistance and I really I'm really liking it. I don't, I'm curious to know your, your thoughts and if you've ever done anything like that. 1 (15m 26s): Yeah, yeah, yeah. We, we get 'em. So I used to not be in the Resistance Bands at all. Like I just thought those were for wimps and just stick to my, my, you know, normal barbells and dumbbells, you know, the typical machines, we hired somebody who by the name of Brandon Clark and he was our Keto Brick manager for awhile. And he's only trained with Resistance Spain's he, he was with the police force for 15 years prior to working with us. He had crazy hours and he only uses this term Spain's and body weight movements. And that's all he'd done for the past 11 years. And his Interview with me consisted of doing dead lifts. And so he was pulling deadlifts. He was pulling four to five on dead list for reps having only been Resistance Bands for the past 11 years. 1 (16m 7s): And that kind of made me a believer right there. So, I mean, he went to a bodybuilding competition that coach him through a bodybuilding competition. If you want us for a show, having only done body weight Resistance movements and in Bands. So after meeting him and kind of seeing what he was able to accomplish with that, I definitely gained a new respect for it. I've never used the X three bar, but I've used the, the, the undersigned Bands is that once he's used and get me started on, but yeah, I'll take them with me or whatever I'm traveling. I'll use those for mobility work prior to doing the barbell and dumbbell work. But yeah, I'm a huge fan of, 0 (16m 39s): Yeah, I didn't think I was sort of the same way as you, like, I was like, Oh, I don't need for it. You know, Resistance, Bands this and that. And, but I mean, when you deal with heavy duty, Resistance, Bands let me tell you how you can feel it. And I will say this too, I always was like, on the old school approach was, Oh, you need to be sore and to build muscle. And it was just a sort of how I was taught, you know, like growing up was, and I, and honestly I have not been sore from using the Resistance Bands, but I'm putting on I'm building muscle, which has been great because I've been able to actually get more volume in throughout the week, as far as my workouts and doing my splits I'm on a more frequent basis as opposed to having to rest longer. 1 (17m 22s): Yeah. It's, I mean, you're able to, you're not, you're not taxing you to join stairs much. I feel like, you know, especially right now with all the most, the gym is being closed down to the virus and for that Resistance Bands, or just a really efficient way to get the most bang for your buck in a very short amount of time without risking injury, anybody that's older and is not willing or able to go to the gym, I think they should absolutely be using the Resistance Bands for traveling, you know, throw out a pair to Bands in your, in your luggage, as opposed to trying to lug around a bunch of dumbbells. It makes a lot more sense. I mean, they're, they're really, they're really a good outlet for sure. 0 (17m 55s): Yeah. It's something that I have to sort of, and you know what, for me, it was like another thing, it was just like, you know, you, you live for 20 years or so. And it's like a, it's good to change things up. Right. And mix it up. I'm just to keep things, you know, keep it going, right. Let me ask you this. This is what I want to talk to about was like pre and post Workout stuff. I know, you know, I get your newsletters and things like that. And, you know, there are certain products out there actually I've bought a few products that you've mentioned in there. One was a pre-workout one. I'm curious your thoughts around that. I know there's some, I know there's some studies out there saying, you know, post-workout, you know, not, not even necessary per se. 0 (18m 42s): And I'm curious to know what your thoughts are regarding supplementation around the Workout. 1 (18m 49s): Yeah. Yeah. So pre-workouts, if you don't want to become dependent most of the work cancer stimulants, so we don't want to become dependent on your caffeine or any of your stimulants supplements, but you know, this there's days where a pre workout gets into the right mode, the right mindset. So I'm all for it. However, I would definitely prioritize it a very clean pre-workout I've been using a pure pump is one, and that's it. That's what I've been using lately. I like that in the Las Get super clean ingredients. There is no flavor to it, but I'll mix a scoop of that with Redmond relight powder, which is an electrolyte blend. And that pretty much solved my, my electrolyte needs and my energy needs. So that's great. And then for post-workout Host again, I mean, you don't really need to, I used to think that you have to slam a protein shake 20 minutes after the workout or else all your gains right out the window. 1 (19m 33s): And that's just not the case. I mean, your body absorbs the nutrients that you consume over a very long period of time. And if you're taking an adequate calories, like if your, if you're trying to build muscle, if you're taking in adequate calories, you're in a caloric surplus, you're getting nutrient dense foods that are highly bioavailable. You don't need to worry about slamming a protein shake with a 20 minutes to train. And as long as you are in a surplus, your body's got plenty of fuel to tap into and build new tissue from. So no, no need to sweat. Bands I mean, not typically have two meals a day. One will be within about two hours of training based off of just convenience a today, for instance. And it wasn't coming to a date that early, so that it was three hours afterwards. I didn't sweat it. 1 (20m 13s): And then I think we have a second and final meal sometime in the evening hours, a few hours before I go to sleep. And that's pretty much my game plan. 0 (20m 21s): Yeah. I mean, I always always thought, you know, I'm sure a lot of people would think like, Oh, if you don't get that post-workout shake, you know, you're gonna ruin your route and your, what you just did. And yeah, the more and more you just like read and research and you just hear it. It's, it's really not necessary. Now. It is sort of fun. I, I will say, after a workout to like, what I have actually shifted a little bit is because of my fasting window was, you know, it was seven hours between like noon and seven or eight o'clock and I've shrunk it down a bit just from like, I dunno, actually starting with the quarantine a little bit, shrunk it down where I'll work out. Like I probably work out after this interview and then I'll start and then I'll have my first meal. 0 (21m 4s): And it's like a sort of a reward, I guess it's like a reward after the workout to get that first meal. And then I'm like, you, I have to, I'm pretty much stick. Most of the day is for two meals. There is occasionally days. If it, it just gets busy and things and I'll have one meal. And do you typically eat your meals within a certain window? 1 (21m 29s): It, it all just kinda stands off on what I'm going to go on that day. Like, I don't really worry about hitting it in at a certain time. I'll wake up, I'll have that fatty coffee. It's not super fatty, but it it'll be like a couple of tablespoons of a heavy cream and then maybe some kind of nootropic blend and then I'll. Yeah. 0 (21m 44s): How do you like that neutral thing? And I think I, did you have that on your podcast recently? 1 (21m 48s): Yeah. The Keto brains is the name of it with a Z and I've really been enjoying it's tastes good. A lot of the nutrient blends, they don't blend very well. The taste is not really their, and it just becomes more of a, you know, and it's not satisfying to drink, whereas this stuff, I like it a lot and I feel really clean and crisp after drinking it. So I'll have that on a train and then we'll have my first meal and sent to two hours after training. That's typically something super simple, like a keto Brick in a can of sardines, or it can avoid sutures. And then my second final name would be like a pound of, of an Oregon blend, like a 80, 20 blend with the Oregon meats. 0 (22m 27s): Where are you getting, you know, cause I've, I've gotten big into the blends, you know? W where are you getting your blends from 1 (22m 34s): Here lately? I've been, I've been getting this ancestral blend from a, I think it's called a force of nature is just a, it's been pretty, pretty convenient. How old are a lot of my meats in the us wellness meats, but the ancestral blend from a whole foods has been super convenient and pretty tasty. 0 (22m 52s): Yeah. They do a nice job. I, I start ordering them a lot during, during the lockdown and it they're great. Yeah. It's a good quality. And, and I'm curious, you brought up the Keto Brick so will I wanted to talk more about this? Cause I've, I've ordered your Keto Brick and I really want to order some more interesting combination though, for lunch Keto Brick in Sargent. 1 (23m 20s): Yeah. Yeah. It is kind of interesting, but, or just maximum efficiency, right? I mean, both are, and there is no cookie involved. I just am able to eat that. And then you get on to the day. So yeah, I'll, I'll open up the can of sardines or oyster or something like the Patagonia, the clothing brand made you started doing oysters and they get these oysters that are a little bit more expensive than most oysters, but they are so freaking tasty. Like it's like I'm eating some restaurant quality moisture instead of a tin can. So I've been having that with the Brick and that's, it keeps me satisfied, satiated it for several hours, you know, it doesn't sit heavy on my stomach. So I feel really good. 0 (23m 59s): So Patagonia are making oysters. 1 (24m 2s): Yeah, definitely a second amount of a sudden the whole foods. And now you're here in Arkansas, but yeah, they get a couple of different flavors, but it's, it's really good. I've been continually impressed, man. 0 (24m 12s): Now sardines and oysters. What gravitates you towards eating those 1 (24m 17s): A is just pretty much a really good source to get my own magazine and official as in, I don't really supplement with fish oil is so much so having vents in natural, you know, unprocessed form and a form of just sardines or orchard is a good way to get it. You didn't get a lot of nutrients from a fish and seafood things in their nature, crustaceans foods and having dents. It just, it just, it was the icing on the cake. I can get the Oregon meat blend. I can get to, you know, the ruminants, the beef and the ketone Brick. And then having that small form of, you know, aquatic life has a nutrient just kind of covers all my bases and I'm able to get all my nutrients in. 0 (24m 55s): Yeah. And maybe explain to the listener or viewer the keto Brick in and how that, how that all came about. 1 (25m 4s): Yeah. So the key to a brick was never meant to be a product. It was something that I crafted and for my own personal consumption during my 2017 competition prep, I just wanted to make a macro tracking seamless. I wanted to get some really good bolus of high-quality fence that wasn't going to below me or causing me in GI distress, especially on stage. So I started playing in the kitchen formulate and a bunch of different blends. And I came up with this Keto Brick, that's what I called it because I was encounter. And it's a Brick its not like a Bar and it's a, it's a very nutrient dense rain. Most of the, the flavors range about 90 grams of fat, 30 grams of protein and nine to 12, a total carbs, depending on what flavor you're taking. 1 (25m 43s): In so very ketogenic friendly macronutrient profile. And it is it's predominantly based from cacao butter, which is very high in steric acid. So a very high quality fat source. That's not going to give you any adverse effects or GI distress. 0 (25m 58s): Yeah. And I noticed that you come up with a bunch of different flavors. I know sometimes you have like you had the peanut butter chocolate for a little while. The new yep. I miss that one. You can come back. 1 (26m 11s): Well, that was a time when we get the peanut butter and then we wanted to a peanut butter with a, a whey based protein. So we, we use the protein that we use in the chocolate malt brick or the peanut butter Brick and we just had a limited supply of ingredients. So I just made it happen in that sold out in I think 30 minutes or so, but you know, is it may come back around? 0 (26m 33s): Yeah, yeah, yeah. Let me know. Yeah, but I want to try the variety. I was actually looking, I want to get the variety pack again. I mean the nice thing about the Brick is you see it, you know what you're getting and, and the macronutrients obviously are, it's just like Keto right. High fat, moderate protein and no carbs. Writer's a little, there is no carbs, right? 1 (26m 54s): There is no adequate, there is a little bit of a, you know, trace carbs that come from depending on how the flavor it comes from for some of the protein, there is some of the flags, if there's flags in a particular flavor, some of the Eat powder. So it just depends on what the flavor you're going with it as to what the call is going to be. But there is a little bit of carbs, but it's not like, like a lot of these kenogenic bars has, you know, the market is having one or two grams of net carbs, but you can look at the label and then get, you know, 20 or 30 grams of total carbs for a 200 calorie bar. And that's just in my opinion, not even ketogenic. So I wanted to put away with all of the stuff that it wasn't adding performance gains to my repertoire and it only optimize nutrition for what's going to yield the best results. 1 (27m 36s): And for me, that was the key to Brick. So I just sat out and made one 0 (27m 40s): And I know you added one with the grass fed whey concentrate. Is that right? Yep. That's it is 1 (27m 47s): That it would've been really good. And we have, we have some base with a, a, a vegetable based protein powder. It's a really high quality, a vegetable based protein vitamins is not going to offer any GI distress either. It's really bio available. And then we've got another one with the a hundred percent grass fed whey protein, concentrate, minimally processed, and a really clean ingredients there. So we've got a pretty good range to choose from depending on what people prefer. 0 (28m 13s): And I'm, that's a thousand calories, right? 1 (28m 17s): Yup. 0 (28m 19s): Yeah. All right. Well, yeah, I definitely want to get the variety pack and what are the flavors now? You get five different flavors 1 (28m 30s): And we got six full-time flavors Nam against a mocha crane was the original, we got cookies and cream and crunch. We get coconuts, we have peanut butter, we have chocolate malts and we have a toasted almond coconut. Okay. The limited edition flavor that we just launched a week ago and that is butter maple pecan. 0 (28m 49s): Nice. All right. Cool. And moving from that, I'm curious, are you, are you training for a bodybuilding competition coming up or 1 (28m 60s): So I, I started training last November for a show this year in 2020, and one week before the show is when all of the conflict, all of the conversations got canceled due to the virus. So I put through 21.2 weeks of prep and then it got canceled right beforehand. So that was unfortunate for sure. But I'll take the next couple of years off, put on some more size and then come back better, better than ever in a couple of years. 0 (29m 28s): Okay. Yeah. I know a lot of this stuff with, I mean the, the lockdown, I mean, I would, I usually playing golf tournaments and a lot of those got canceled as well. So hopefully year it was stuff will start coming back out. And I certainly hope so. Yeah. So we talked about, you're eating on a daily rate. We got your morning routine, we got pre and post supplements. What about I, do you have a cheat food? 1 (30m 1s): I man, honestly, like I don't foods. It will have on occasion, but they're fully ketogenic. I mean, I don't ever cheat outside of acute or chronic protocol. It will have like a Keto fat head pizza, you know, and I'm going to any one of those every single day, but I do enjoy them. So I'll have one, you know, every couple of weeks I'll have chapels, you know, Keto choppers, you know, during the weekends or something, but they're all very high quality and nutrient dense foods. And I'm never eating foods that are not contributing to the overall goal of getting healthier. So yeah, no, no, no cheats that or that or anything that would cause any remorse for eating. 0 (30m 39s): Have you ever, I just finished doing a two week trial, have a CGM, continuous glucose monitor. Have you ever done anything like that? 1 (30m 47s): Yeah, I'm constantly, you know, Brick and my same, you are using a CGM or some kind of a blood test and to track my metrics and my, my CGM data putting much is a pretty even keel. I'd get my blood glucose depending on if I'm in a much of a surplus or not, we'll stay around the 70 to 80 Marc. And then it'll spike, you know, during training or immediately post-training, which is to be expected. It's a little bit of that, right before you wake up the dong phenomenon. The other than that, it's a pretty, pretty even kill. I don't get any spikes, many of the foods I'm eating. 0 (31m 17s): Okay. So I know, I know you use to do some, you know, car brief feeds, but none of that, I mean, you're getting minimal, you know, like you said, minimal carbs. If someone was going to want to keep, you know, keep cars, cars, you know, I think carbs get a bad name a lot of times. And for some people, you know, it, it just, they want to incorporate into their diet. They don't want to totally eliminate it. W what, what carbs would you recommend? 1 (31m 47s): So this is the name. You have a question for me, and then the belief that's, you know, the ketogenic, a strict ketogenic approach is optimal. So I don't have any car meals. I feel like you are an athletes. If your incredibly insulin sensitive I, if you're in shape, and if you're doing a lot of activity, you can certainly tolerate carbs better. In which case, having a minimally processed natural source of carbohydrates, wouldn't be preferred like a honey, or like a sweet potato or something of that nature. But yeah, any of the heavily processed nutrient void carbs that would definitely stay away from no matter, no matter who you are and what the actual fall. And 0 (32m 25s): Yeah. What about nuts? 1 (32m 28s): So nuts that's yeah. And that's the seeds you want to, you can add them, but I certainly wouldn't make them a staple. I feel like people over consume them. And as the, the research points to linolenic acid in the nuts and seeds being an adverse Fat to have in abundance, I would certainly avoid a over consuming nuts and seeds, but, you know, occasionally some nuts and seeds, if your healthy, I think is totally fine. 0 (32m 55s): Yeah. I actually was looking at your website and I might buy some of them because I will say that's sort of my, like, do you want to call it a cheat food, our nuts and seeds. I try to find sprouted ones. And I did notice on your website that the pili nuts. 1 (33m 12s): That's amazing. I love it. All the nuts you can choose from. Those are certainly the most ketogenic. They have the highest Fat ratio that they meet at macadamia nuts. Very few total carbohydrates. So peanut that's a great day. 0 (33m 26s): Yeah. And there's like, you know, I never actually really heard it. And they're sprouted two. Is that correct? Is that Company 1 (33m 32s): Yeah. Yeah. They, they have spread it out for me as well. I'm the owner of that company, a a hundred to get out of the foods, I believe as the name of it is just, I mean, the guy's is super cool. I've, I've met him at several conferences. He, it was a surfer and he came across these pen and that's why I go surfing. I don't know the full story, but he's just a really good downer is God is trying to write things, the right people, ah, he gives a lot of back to the community when he gets the nuts. And it's just a really good, really good business model. 0 (33m 59s): That's cool. Yeah. I'm going to, I'm definitely going to, I'm always looking for, or, you know, maybe different or a good sources of nuts just to have every once in a while. Yeah. 1 (34m 8s): They're in the super buttery if you never had it before. I think it will. I think you'll enjoy them. 0 (34m 12s): Okay. Yeah, no, I'm definitely going to try them. I'm curious too, like regarding workouts, you're doing a eight day split and just, you know, maybe, maybe dial it back into, if someone's wanting to get into working out, what would you tell them and how, how would you sort of, I know everyone's different and depends what their working for their goals in their past, but maybe baseline of, you know, someone's starting out. How, how would you guide them? 1 (34m 41s): Yeah. It's like a good entry level of Workout the protocol. It'll be like a, a three day push and pull legs. Routine so having a leg game and then having a push day. So all of the movements that are going to require pushing movement. So that's going to be like your shoulders, your triceps, your chest, and then having a full day. So that's when the back and biceps that way. You're, you're hitting all of the muscle groups, but you're not overly taxing any one before you have another, an ample time to recover before hitting it again. So a good solid push pull leg Routine is pretty foolproof or someone who is just beginning. 0 (35m 11s): Yeah. So it would be three days. And then if they want to repeat it, they could repeat it. And pretty much to that for six days. Right? Absolutely. Yeah. I've actually been doing with the Bands I've been doing one day lower body, one day, everybody. And then just keep, you know, so I used to do like three days a week and do splits like back and shoulders, chest and arms legs. But like, then I do legs once a week and I wouldn't hit it for another week. Now I'm doing it like at least three days a week. And I think that's part of the reason why I'm, I'm, I'm, I'm finding out, you know, more gains, I'm getting more gains from increasing the volume throughout the week. 1 (35m 53s): Yeah. What kind of frequency, especially as in that's the last thing, I mean, having enough frequency, you know, I would definitely hit each muscle group or at least twice a week, if not three times a week, but having, having it enough frequency to stimulate that muscle group is going to be a very important. Yeah, 0 (36m 8s): No, it's been good. It's been a game changer for me. I'm curious. I mean, you're, you're an entrepreneur, you got it. Awesome. Company and who, who is like your biggest influence in your life? 1 (36m 21s): Oh, so many millions with so many in their, all in different spectrums. Like I look at a certain people for a business, you know, wisdom prowess or to other people for me, you know, a relationship and just a human interaction. There's only one person that, that, that I've found encompasses all of these things, but I have a diverse field of interest and I, I tend to seek out the people that are at a top of their game, in that field of influence and then look to see how their acting. So I've been super into a mindset, maybe mindsets, stoicism, things of that nature. So from a stoicism standpoint, you know, Marcus Aurelius is a really good place to go a book on him. 1 (37m 3s): Yeah. His writings is a really good and, and I've been, I've been listening to a lot of Joe Rogan podcast, is it because he has a very diverse range of guests. So depending on what I'm interested in, he brings on, you know, a lead to movers and shakers in that niche. And then I feel like he does a really good job of interviewing them in a very unbiased, you know, a comfortable manner. So they're able to just speak freely in a long form or format. So I'll listen to the events based off of what I'm interested in a time and who the guest is. But I think just simply, you know, consuming quality information and then a similar thing it, and then act on the parts. And when people take in information and do nothing with it, once they have it taking it in and then applying it to your own life and seeing what sticks is, is key. 0 (37m 47s): Yeah. I totally agree. I mean, first of all, now with pod, you know, obviously podcasts or a bigger and bigger, and it just would just obviously the bits, the internet, there's so much information out there. It's like information overload and are people taking more action is the real key, you know, how do you get people to take action? I mean, that's the biggest thing. What would you say your biggest thing is what makes you take action? 1 (38m 13s): I know I'm going to die. Honestly. I got, I know that time on this earth, his spine, and it's, it's gonna run in at some point. So I don't want to be on my death bed with regrets that I didn't do something that I felt compelled to do, especially when I was in my prime. So every single day I wake up, I try to live that opportunity out to the fullest because we have a great opportunity, especially if you have your health, especially if you're living in America, you know, make the most of that. And don't squander that time. 0 (38m 42s): Yeah. I like that. I like that. Yeah. I mean, for me, I try to just improve every day, you know, and it doesn't have to be, you know, a major actions, right? These are just little things that add up over time. But like, if you don't plan these little things out or you're not doing them consistently, you look back like, where'd that time go, you know? 1 (39m 4s): Yeah. Yeah. It's very, very much of the treatment. And I'm, I'm, I'm all about the long game thinking and how I can make incremental progress day after day after day, that is going to compound and, you know, show its worth over time. So how many people will do things on such a short term trajectory? We have to have staying power. So once you can find things that you are excited to do every single day and let that compound it, what time it is for them, that's for the real, you know, quote unquote magic happens. 0 (39m 34s): Yeah. And the sad thing is a lot of people, you know, live their lives. They don't find something or they don't follow that path that maybe it excites them and they love and gets them up and gets them going every day. 1 (39m 45s): Yeah. Yeah. No one is having self-awareness to know what it is that makes you tick and then how you can create a life around that thing is so incredibly important. 0 (39m 55s): Is there, now that we're getting towards the end of the year, I've actually been looking for like Journal's or is there a Journal's or even like, Books that you look towards 1 (40m 6s): That there is a great books that I read. I used to have a neuro analysis paralysis, you know, syndrome with regard to Books. I would just read every book and it just wouldn't sit on my shelf at first and then reading it and it wouldn't be acted upon. So I don't really read a ton of books anymore. I listen to a ton of books on audio, and then as I'm listening to it all, you know, gameplay on the whiteboard, you know, put marker board notes of any things that I want to apply to your own life. But one thing that I found to be incredibly beneficial is each year I record a manifesto and this manifesto is something that I, I want to encompass throughout the year as a theme for that year. And then I have to revisit it throughout the year to make sure I'm living in up to that potential and tackling it as I committed to. 1 (40m 52s): And then it just resets every year, create a new manifesto over a year. 0 (40m 57s): Cool. So you record yourself for the year and then you just, you listened to it throughout the year then. 1 (41m 4s): Yeah. Yeah. Like if you Google, you know, my name, I've been doing this for now, since I think 2016, 2017 is when you were in a Google, like Robert, Sikes, you know, manifesto, you can find them on my YouTube for sure. 0 (41m 17s): Okay. I like that. See, I love this Podcast game. You can learn new things. Yeah. 1 (41m 22s): This is all about learning new things. 0 (41m 26s): I'll I'll, we'll leave with like one last question that I've asked a lot of guests are what be one tip. If, if an individual was looking at it to, you know, 'cause a lot of times, you know, what happens is as you'll see, you know, I'm sure, you know, like the, you get into your middle age, people start to sort of lose their bodies. What would maybe be, I know it's a sort of a loaded question, but maybe one tip you would get to that individual that wanted to get their body back to what it was maybe when they were in their twenties or the thirties, 1 (41m 57s): Honestly, you just cleaning up their nutrition. I used to think that it was all about the training and not so much for the nutrition, but the expression is so incredibly important. You don't have to train you to do some type of physical activity, but, but having an attrition valve, it is so incredibly important because going back to compounding facts, you know, what you eat every single day of your life compounds over time. And if your putting cramps the fuel into your body, you're gonna get a crappy result. Whereas if your putting the most pristine quality fuel, you can, you're going to be running like a million bucks. Well, into your later years, ah, if you couple that with some form of resistance training or, you know, a mobility work or activity, and it's just going to be amplified tremendously. So I think personally, to ketogenic diet prepared with a natural bodybuilding or some form of physical activity like that is the fountain of youth. 0 (42m 46s):</> Yeah. I love that. I totally agree. I'm always like, you know, they're like, well, what percentage the percentage of it is diet? And we're just working out. I mean, I would say as far as eating, it's got to be around 75, a percentage on it, but 75% would be good. 1 (43m 1s): Yeah. It's, it's a huge man. Like you get a hit him and you can get away with it in your younger years, like your twenties. And that margin's is not really going to be that noticeable, but as you get older and older, that, and that margin McCombs more and more Paramounts and having the out, and this is so, so key. 0 (43m 18s): I totally agree. And where's the best place to find you? Is it your Keto site? The Keto Brick site. 1 (43m 27s): Yeah. So Keto, Savage dot com is my website, the process of revamping that. So it's going to be revamped here soon. Keto Brick dot com is where we have the Keto bricks. And then on social, anywhere I'm I'm on there is Keto Savage or live Savage so it shouldn't have any trouble kind of thing. 0 (43m 44s): Awesome. And this was great. A lot of information packed into like 50 minutes. So loving it and I appreciate you coming on Robert 1 (43m 53s): Yeah. Bringing it up to a new man, because every name with you, man, just let me know. Alright, thanks so much. Take care. 0 (44m 1s): Thanks for listening to the Get Lean Eat Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member has looking to get their body back to what it once was. Thanks again, and have a great day.