Bulletproof For BJJ Podcast
Is Grappling Killing Your Muscle Gains?
Do you struggle to gain muscle? Are you eating enough to support muscle growth? Doing BJJ burns a tonne of calories and this is can be hard to quantify if you are not rolling in some type of wearable or exercise tracker. But the simplest way to overcome the calorie deficit that Jiu-Jitsu creates is to get your food intake right- specifically Protein! Snacks, food prep and easy meals are key to your muscle gain success. You might be doing the lifting and rolling but the nutrition piece is the key to your success. How much protein do you need? Should you eat carbs? How about if you are vegetarian or vegan? Another underestimated element cornerstone of muscle gain id accountability and the boys unpack how you can depend on something other than your self to help keep you on track when the pursuit of BJJ can tear down your hard earned gains.
Get all the juicy details on everything BJJ - Tap,Nap and Snap! The Newsletter for grapplers https://www.tapnapandsnap.com/?utm_source=BPYouTube
Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 https://sodii.com.au/bulletproof
Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 https://parryathletics.com/collections/new-arrivals
Do you struggle to gain muscle? Are you eating enough to support muscle growth? Doing BJJ burns a tonne of calories and this is can be hard to quantify if you are not rolling in some type of wearable or exercise tracker. But the simplest way to overcome the calorie deficit that Jiu-Jitsu creates is to get your food intake right- specifically Protein! Snacks, food prep and easy meals are key to your muscle gain success. You might be doing the lifting and rolling but the nutrition piece is the key to your success. How much protein do you need? Should you eat carbs? How about if you are vegetarian or vegan? Another underestimated element cornerstone of muscle gain id accountability and the boys unpack how you can depend on something other than your self to help keep you on track when the pursuit of BJJ can tear down your hard earned gains.
Get all the juicy details on everything BJJ - Tap,Nap and Snap! The Newsletter for grapplers https://www.tapnapandsnap.com/?utm_source=BPYouTube
Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 https://sodii.com.au/bulletproof
Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 https://parryathletics.com/collections/new-arrivals
A good martial artist does not become tense, but ready. Essentially, at this point the fight is over, so you pretty much flow with the goal. Who is worthy to be trusted with the secret to limitless power? I'm ready. Ladies and gentlemen, welcome to another Bulletproof for BJJ podcast. Are you struggling to build muscle? Because you do BJJ? It's a tough thing. You love jujitsu, you love the chase, you love the wrestle, but you also would like to be a little bit more jacked, and that can be a problem for a lot of our BJJ folks, because BJJ is breaking you down and it's very hard to keep up with that nutritionally, sleep-wise and lifting-wise. So we're going to talk about how can we solve this problem, how can help you build some muscle, how can we work this out?
Speaker 2:got again. You got it. You got to have the. You got to look the way you want to look. Yes, I think you know, for a lot of folks like it feel, I think for a lot of guys, they feel like they can't admit openly that, yeah, I want to, I want to be a bit more muscular. Yeah, like there's something kind of um, I don't know, there's something kind of lame about saying that it's kind of a thing right, like it's like. No, I mean, I'm more about the performance, like what my buddy can do, like yeah, yeah, I get it. Actually, I chat with a guy in the gym this morning. He's like, bro, I'm getting stronger, but I just I, I just don't feel like I'm looking any.
Speaker 2:I don't look stronger and I'm like man, totally legitimate thing. Yeah, here's the other part and I don't want to dive into the accusations. But you also, you look at the, the elite level of grapplers, and you're like these guys look like fucking bodybuilders. They look impressive. Like that's kind of a little bit of what I want to look like, like not to that extreme. But you're like well, I want to fucking, I want to be a little bit jacked too yeah, but it's.
Speaker 1:It's interesting because even in the strength realm because notoriously the strongest people in the world aren't that lean, like compositionally, they don't necessarily look great, but those mothers can lift yeah, they always say that, like power lifters want to look like bodybuilders and bodybuilders want to lift like power lifters. You know what I mean? It's it's always this thing that you don't necessarily have. We want the sick jiu-jitsu skills, but if we want to build a little bit more muscle, for whatever reason aesthetics function, whatever there's some key things we are not doing. Now let's just get into the problem real quick.
Speaker 1:Jiu-jitsu burns a ton of calories, baby, and for the best part, we don't know. I mean, you might be wearing a whoop, you might be wearing some kind of trackable, but it's not really particularly accurate. And also there's a whole bunch of metabolic stress that comes from doing jujitsu, which you don't really account for. It's just because jujitsu is so complicated. If you go for a run, oh, my heart rate was X high and yeah, I burned X calories, and now I put them back in. One of the biggest problems is it is really hard to quantify and we generally don't care because we're just like oh, jujitsu rules, we don't care, just go as hard as you can.
Speaker 2:Yeah, and I don't, I don't, you know, quantifying is also, like in the fitness realm, more of a thing, right, because people take a scientific approach, sure, whereas for most grapplers they're like, bro, I'm not wearing a wearable, like I'm not, or maybe I am, but I'm not looking at that data, I just want to know when I can sleep. Yeah, you know, yeah, pretty much, and it's a bit, it's a bit geeky in terms of the, the lifting realm for this most grapplers right?
Speaker 1:yeah, it definitely is, and I think it's just. That's a bit of a black box. So that's just. And why do I say this? Because you're probably burning way more calories than you're ingesting.
Speaker 1:And this is one of the key problems because, like whether I'm speaking to um, so I was talking to a fitness model and she's like look, I just want to like put on a bit of muscle, but I also want to lose like five kilos of fat, but I'd also like to like get stronger and get really fit, and I'm like too much. But then I also spoke to an athlete and they were like, I just like to put on some muscle and I'd like to lose some fat and I'd like to get stronger. And then, like, you got to pick. You got to pick what you're doing here In order for you to build muscle, you need to be in a calorie surplus. Now I actually this idea, idea of putting on muscle and being lean at the same time is difficult to do. Now, it's not impossible. But calorie surplus we've got to eat more. So let's talk about that, because I think a lot of jujitsu folks, they're not looking at their macros, they're not looking at the macronutrients.
Speaker 2:Yeah, and just to clarify what you said, there was that jujitsu burns a lot of calories, so that can actually rob you of the calories or the energy that your body could be using for gaining muscle. So, like bodybuilders, don't do jiu-jitsu Generally not. They do very controlled amounts of like steady state, cardio, treadmill, elliptical right, because they're like really trying to dial in output.
Speaker 1:In any case, yes, and also like you're seeing clips of like Polo Meow dry scooping pre-workout into his mouth so he can just keep the adrenaline going. And look, I spoke to a very high level bodybuilder a number of years ago and Luke Woods, and he was like man. I try to avoid stimulants because he's like it makes me like rightly or wrongly.
Speaker 1:Yeah well, he's just like I actually need to keep. I don't want to go too high in any one regard. He's like I don't want to get catabolic. This is the word that bodybuilders are so scared of. Don't want to lose my gains, don't want to put yourself, because we look at metabolism. We have catabolism, breaking it down, and anabolism, like building it up.
Speaker 1:And it's like you only want that shortest window where the body is broken down to like build it back up. So we need to eat a variety of things. And do you actually know how much protein you eat? Most people you ask them, even athletes. They don't know. They're like oh, I have a protein bar, I have a shake, like yeah, but like how much do you actually eat? And so, without you know us, running over old ground too much here, ask yourself how much carbohydrate do I eat? How much protein do I eat? How much fat do I eat? Now, you want to have a, a good mixture of both, but if you actually don't know this, this could be where you're, you're missing out and this could be where you're not building muscle yeah, I, I would um.
Speaker 2:So I think, yeah, the the like. So we're talking food right before we dive in, okay, so, yeah, generally food, I think the main thing is right, like I'm pretty bad at tracking when it comes down to it, but I also acknowledge that I'm more into this thing than a lot of people, right? So I'm thinking for the standard grappler. They're like yo, I'm not going to track, like I'm not going to use an app and like input right, which you totally can and it's going to help. Yeah, it's going to be the best way forward, but if not, the main thing we're getting is you need to consistently be putting in adequate levels of fuel into your body.
Speaker 1:But even if someone just has a baseline understanding like if you eat 100 grams of steak, that's not 100 grams of protein- you know like this is the misunderstanding that you're only going to get maybe 30 or 40 grams of protein from that 100 grams. So when people are like yo but I had like a 200 grams of steak, you're like, yeah, but that's probably only 60 or 80 grams of protein.
Speaker 1:Same thing like an egg. There's not much to an egg. I had two eggs. It's a bacon. It's interesting because, like, don't get me wrong, I fucking love bacon, but bacon itself is just basically fat. It's almost fuck all protein in bacon. It's essentially just it's classified as a fat and I love fat. But so this is what I'm saying.
Speaker 1:I think sometimes people are eating certain foods and not necessarily being aware of is this helping me or not? And for a long time and this is another problem. Carbohydrates have been demonized and we've talked about this A lot of people keto, carnivore diet cool. That's fine, but for the best part, what you'll notice is there is actually a large percentage of carbohydrates in the diets of people who are trying to build muscle. You really freaking need it, because if it is not available, if you don't have the fuel source there, your body's going to look for it somewhere else. It's going to be like yo, we're going to feel here, what are we going to do? We need to break down other things in the body, your muscle, and then you're not gaining.
Speaker 2:Yeah, yeah.
Speaker 1:So I think we did talk about this with um at various times. With the food challenge, we're talking about putting on muscle and a friend of yours had done the uh the cupcake, oh, the muffin diet. The muffin diet, yeah, I look, that's you know. That's not to say yeah, I mean definitely there. But if you're looking at different ways to give yourself extra calories or put in an extra meal or snack, it is best to do it with a mixture of things. That's what I would say. That's my advice. Don't give me wrong.
Speaker 1:I'm all about eating that whole barbecue chicken, but that's pretty extreme. Most people are not going to do that. Even young men with big hunger will rarely just go. I'll eat a whole barbecue chicken on top of what I'm eating. What would you recommend, Joe, in terms of a snack or a small meal that people could factor in to increase their protein intake and their calories? Do you need the best inside information on Brazilian Jiu-Jitsu? I have the answer for you. It is Tap, Nap and Snap the Jiu-Jitsu newsletter. We have partnered with them to help you guys connect to the latest happenings, drama, gossips and goings on in the BJJ world. We even have our own little section dedicated to helping you move better for BJJ. So if you're interested to find out more, click the link below and get connected with Tap, Nap and Snap the BJJ newsletter.
Speaker 2:So we're assuming that they've got like three square meals going on like breakfast lunch, dinner.
Speaker 2:We've talked that to death. We have, but I think this is going to be a standalone thing. We should just mention that briefly. Three square meals as a starting point for everyone and all of the foods. Whatever the snack to answer your question I'd be looking for, the hardest thing, in my view, is to get protein, like that's always tricky to get. So I'd be looking at a bowl of, like high protein yogurt sure, big favorite of mine, um and I don't know, like the yo pro, that kind of thing, sure and big bowl of that with whatever a banana, some honey, some granola or some crunchy shit on there that that you like. Yep, that for me is an epic snack that is gonna give me some extra calories but, moreover, it's gonna help me increase my protein intake awesome. What would be your snack go-to?
Speaker 1:uh, it sounds funny, but for me, uh, pre-cook a bunch of sausages or burger patties and so you can just chuck them in the oven. This is for the non-chef. Probably single man, single woman, like someone who doesn't cook, you're like I don't fucking cook. I don't food prep. Food prep is a big thing in the bodybuilding and fitness world really, because if you're exhausting yourself all the time, you generally don't have a lot of time to cook day to day. You set aside some time on the weekend and cook up a big batch of meals, but if you're someone who's like, fuck that, I'm not doing that, hear me out. The easiest way to cook like a kilo of sausages is literally just put them in a baking tray and put them in the oven. Having two or three sausages now sausages are higher fat percentage than probably like a steak or anything like that or a burger patty is a bit more fat, but there's still a good amount of protein in there.
Speaker 2:Depends yeah right. You buy the cheap fucking supermarket.
Speaker 1:It's mostly fucking lips and assholes Sort of so some people are into lips and assholes.
Speaker 2:Yeah, but you're not getting a lot of protein from assholes, whereas you right. Assholes, yeah, but you're not getting a lot of protein from assholes, whereas you right. So just just know, like a sausage is not ground up muscle like muscle meat in a tube.
Speaker 1:It's like a lot of other shit. It just depends if you get the good ones. It depends on where you go.
Speaker 1:It's good to have a good butcher, right, yeah, but I would say gold standard there is the burger patty, burger patty if you can, right and and also ground beef, whatever works in that way, because those things are easy to put in a container with, say, some rice or with some potatoes or whatever it might be.
Speaker 1:You know like it's. I'm trying to give you an easy answer Clean, simple meal For protein, not even clean, like it's, just cover my bases Bit of protein, bit of fat, bit of carbohydrate. And that, my friends, personally is less fuckery than you eating a terrible protein bar that actually doesn't give you a whole lot of protein because it's labeled in lots of ways to make you think I've got heaps of protein in this. And then you actually look at it, you're like six grams of protein, 25 grams of sugar, what the fuck? It didn't actually give you much of what you're after. So I I'm gonna recommend to set yourself up for good protein snacks. Cook a large batch of whatever it might be, even chicken drum sticks right, getting getting a kilo of chicken drumsticks. Season those bad boys up and then just put them in the oven 35 minutes and then it's fucking drummies. Baby, baby, it's the gold.
Speaker 2:Drummies are always good.
Speaker 1:So giving yourself some snack options is key to overcoming the food hurdle. But now we have talked about having the appetite suppression of post-jits.
Speaker 2:Protein shakes are also a really good snack item, Of course, yeah, which I'm a big fan of, particularly when I'm not that hungry. But you can load in a bunch of protein milk water, whatever you like, coconut water, some frozen banana and peanut butter and shit, and that's like great.
Speaker 1:Yeah, and if you're on that vegetarian or vegan tip, if you've got like a ninja blender, you can do up your own stuff at home. Don't leave yourself at the mercy of the servo or you run around like fuck, I need to grab something.
Speaker 2:Servo's Australian slang for a gas station.
Speaker 1:American listeners.
Speaker 2:I can't believe you, fucking resorted to our local lingo there. I falter.
Speaker 1:Forgive me, but that's the thing. You don't want to leave it in the hands of fate. You don't want to be like tired and hungry and looking for a snack. You want to bring a bag with you. So I think that's the habit that definitely my partner has kicked my ass a lot. She never lets me leave the house without. She's like pack your lunch, take your. I now have a box. I have like a little like a mini, a chili bin, a fridge box, and I always have like a little. It's a cooler, it's a cool. Sorry, mate, but yeah, you know you just you put your ice brick in there and then whatever it might be, Drumsticks, drumsticks.
Speaker 2:Don't even put them in a container, just throw them straight into the bag, shovel them in there. Your wife will clean it for you when you get home, not?
Speaker 1:necessarily, but yeah, it's just one of those things that that little bit of extra effort will help you.
Speaker 2:You can, and just so you know guys, you can, and just so you know guys, if you are not looking after the food thing, you will not gain the muscle. No, it is just how it works, and so you do. You know. To talk to that point, if you are one of those people that's like, oh, I don't food prep and I just it's probably not going to work out for you, Like, you have to develop some kind of consistency around the nutrients that you're consuming.
Speaker 1:Yeah, around the, the nutrients that you're consuming. Yeah, so you figure out. You know, I want to build like an extension on my house. I don't want to use any building materials. Yeah, how can we make that happen? That's right, you gotta, you gotta think of it in this way now. Obviously it's great if you can use better quality products, but you can still get the job done eating like less nutritious options, like you don't have to eat clean all the time. But if you don't make a concerted effort to eat more, you will not gain.
Speaker 2:This episode is brought to you by Parry Athletics, the exclusive apparel sponsor of the Bulletproof for BJJ podcast. We've been working with these guys for quite some time now. We absolutely love the company, love their gear, both for training and also just looking slick off the mats. They got excellent no-gi wears shorts, t-shirts, all that cool stuff. If you want to get yourself into some parry clothes or you want to rock the bulletproof for bjj exclusive merch, you got to go through parry, go to parryathleticscom and use the code bulletproof 20 to get 20 off your order.
Speaker 1:They ship internationally, that's simple next thing on this, my friends, is the consistent lifting. Now there are some people out there who are doing bodybuilder splits because they're like well, if I want to build muscle I've got to look at what the bodybuilders do, and that's okay. But if that split requires you to be in the gym like five times a week and maybe miss a couple sessions and then you're like I just I did some squats and I did some, did a bit of biceps and that's it, you're like that's not, that's not consistent. Really, if we think about what it takes to build muscle and it's so much harder than people give it credit for, it's the classic line any gym people come in oh yeah, look, I don't want to get too big. The fuck you're talking about. You're not going to get too big. Even people trying to get too big ain't getting too big, like I've been trying to get too big for years, for years, struggling. The struggle is real. That's the thing. You actually have to work very diligently over a course of time. It's way easier for you to chip away and lose weight than it is for you to build muscle. And if you're maybe a little bit older maybe you're in your 30s, maybe you're coming up on 40, it does get harder hormonally, unless you're on that TRT special, unless you're on that special EverTitan stack, then it might be a little bit easier. But if you're doing this and you're just trying to eat, trying to lift, the consistency is what wins and you don't actually have to do heaps.
Speaker 1:I think this is a big misunderstanding, a thing I've realized. Like I'm now probably you know consistently heavier than I've ever been. I'm about 94, 95 kilos kilos and I'm honestly lifting less than I did 10 years ago. I used to lift like every single day, like five, six days a week. Now it's more like three times a week and yeah, basically I've pussed out, I've retired, I'm a, I'm an old guy but I'm fucking jacked. So I'm actually 41, I have turned 41 officially in my 40s. Congratulations, bro, thank you. And I am like, yeah, I walk around at 95 and I'm not a complete fat motherfucker which is great.
Speaker 1:I'm like I have some self-respect.
Speaker 1:I am like a bit of abs there, and I'm saying this is hard to do. But what I've come to realize is if you put quality in your session and you rest and recover well and you eat well, it can work. And it's the consistency, my friends. Now I have designed my life to be boring. I also try to live in the gym as much as I can. You got to ask yourself how much time are you actually consistently in the gym over the course of a month, because I think this is true of jujitsu people tend to go really hard for a week and then the next week, then maybe once you know. Now you, joe, you've had very good consistency, but you've kind of set yourself up quite well for this through through your small group, right, and I mean obviously you have your own practice and your own habit, but you you've talked about this in terms of like, almost like having an external accountability, but like it's a good thing to have people to train with yeah, definitely for me.
Speaker 2:I um, yeah, I like training with, with other people. I used to do a lot of training by myself when I was really, you know, doing the movement thing hard and, um, I don't know whatever. It felt good at that time, but I really got very little interest in that these days and I've realized. So, you know, training for me, yeah, it's a lot more simplified now and I like to get it out of the way early. I don't really feel like training early. I don't feel like getting up at 5 20 every day, of course, to do that, but I'm like, well, if I try to do it like, I'm not going to do it later.
Speaker 1:Yeah, like, or I'm probably not going to do it, at least not consistently, right, yes, so yeah, having my group of crew that I train with is just the the big like key for me to be consistent yeah, definitely, and I think if you're someone who struggles with consistency, it's really good to get a training buddy, because there's just something to someone messaging you like hey, bro, I'll see you at 7 30 in the morning at the gym.
Speaker 2:You're like fuck, fuck see you then, hey, uh, gym lifestyle, that fucking guy. Um, yeah, the, if you, if you have the training thing, like I'm gonna go to the gym this, if it's sunday and you're like, yep'm going to go to the gym this, if it's Sunday and you're like, yep, this week going to go to the gym, like two times JT Joey said two times, I'm going to go two times, but if those two times aren't actually in your schedule already as consistent times, you're probably not going to go, or maybe you will for this week and then you'll drop off. Yeah, like regularly. And I understand if you're a shift worker you might not have this kind of or you know you work different hours, but, like for most people, it's like Tuesdays, thursdays, this is the time that's when I'm at the gym 60 to 90 minutes. You know it has to be that way.
Speaker 1:And just speaking with a friend of mine, ilya. He is a very busy guy. He's got three kids, multiple businesses, crazy guy. He works out at home because that's the only way he can. Kind of he says to his wife, yeah, I'm watching the kids, and then he's like he's not watching the kids.
Speaker 1:He's in the chip. He sends me videos. One video he sent me and he's one of his kids ran in and was like dad and said, like his sister fell off the bench or something, he's like, oh, runs out. I don't know what happened. I think the kids are okay. But that's the thing right, like you've just got to make it work for you. So if that means you've got to buy a little bit of equipment and set up in your garage, that's cool. Even if that's not perfect, that is going to. If that brings you closer to chipping away and being consistent, that is what's going to help you build muscle that is what's going to help you build muscle.
Speaker 2:You mentioned at the beginning someone following like a bodybuilder split type program. I'm going to say, like any, any program works in this regard of but, but if you're doing a program that necessitates five days of training and you're only getting in like two to three, that's not the right program. No, because you're going to miss. Yes, you're better off to go something that's more simplified, more suited to your two or three days in the gym. Yeah, um, so that you can be hitting all of the things you need to hit stimulating muscle to grow, gaining muscle yeah, and look, I'm not hating on a five-day split.
Speaker 1:That's great if you can do it, awesome if you can keep it up, but I think, for many people out there, if you're already struggling to lift, trying to set a goal of five days a week, is it? It's a bit of a joke, yeah. So even if it's just something really simple as two days, you know, however, you split that up, but you get the whole body covered and you do that regularly, then you're winning. And once you've got that, like once you can throw and catch a ball with one hand, then you can look to put another one in there and start. Oh wow, I like that. Oh yeah, we gotta, we gotta start somewhere right, we should start somewhere.
Speaker 2:So these balls these nuts.
Speaker 1:so here's something else which is, um, underrated or maybe overrated in a lot of ways, but I think this is the thing that we all fuck up on and I would say that lately I've been entering this realm slightly which is the sacrificing getting to bed half an hour early in the name of just zoning out in front of some fucking show, right, because here's the thing. I have this funny thing where I get very emotionally involved in whatever I'm involved in.
Speaker 1:People are going to find that very hard to believe yeah, someone as dispassionate and objective as myself getting very emotionally involved in ryan ryan reynolds owning a football team. I fucking love football. Paul mullen, am I right?
Speaker 2:no, it's so. Jacked in blade three. He was fucking jacked ripped and he was eating stupid diet to get it.
Speaker 1:But credit to him. No, the guy's always fit. But it's just very interesting to me that my partner, ola, shout out, doesn't really care what's going on. She's like yeah, put something on. She just wants background noise so she can do sudoku, message her mom and also do marketing information like she does. I can't handle how much she doesn't like. Are you seeing this? Are you wants background noise so she can do sudoku, message her mom and also do marketing information like she does. I can't handle how much she doesn't like. Are you seeing this? Did you just see what happened? She's like no, no, what I'm like isn't this your show? Don't you care about this? She's like no, I don't like. Where the fuck are we watching this for? But here's the problem, because I have adjusted and I'm I'm not necessarily getting up as early every day as I was previously.
Speaker 2:I'm like yeah it's okay.
Speaker 1:Nine o'clock. Yeah, get to bed soon, you know, and then instead of like, okay, brush tea, you know, have the magnesium, do the wind down thing, I'll sit there for an extra half an hour, spend the quality time with my partner while she's on sudoku and me getting over emotionally involved in some bullshit show, and then eventually I go fuck, it's 10 o'clock now yeah it's not half an hour, it's an hour and I haven't done my wind down.
Speaker 1:And then I'm not getting to sleep till 11 and I still got to get up at six. So I have compromised my ability to build the hormones, to build the muscle, because I thought I was winding down.
Speaker 2:We all do this. Well, you just don't want to go to bed, right, it's fun to stay up. No, I don't. I fucking love staying up and I think for most people I'm like seven years old, I'm staying up, but that's the thing. I've got kids, right, and it's the same shit with them. Like no, I'm gonna, I'm gonna go to bed. Some of us have discipline.
Speaker 2:Um, I've had that situation a couple of times recently where I've come to training with some water but I haven't had any electrolytes and I've finished training and I've had to go to a convenience shop and buy myself some kind of sports drink. Usually a Gatorade cost me. It cost me like seven bucks, it's small and it really doesn't contain that much of the good stuff that I'm looking for, which are the electrolytes. Sodi, on the other hand, is my partner when it comes to hydration and I'd simply just run out of it and it sucks because I got to go buy expensive stuff that doesn't do anywhere near as good a job. I'm super stoked that we've been restocked with the Sodi and now I can be properly hydrated when I train Jiu-Jitsu. This has always been an underexplored aspect of my training and I'm so stoked that we now have these guys in place to support us and also the listeners of the show.
Speaker 2:So if you want to be hydrated on the mats so that you can perform at your best and have the best mental clarity while training, get yourself some Sodi. Go to sodicomau that's S-O-D-I-Icomau. Get yourself some delicious hydration salts and use the code BULLETPROOF15 for 15% off. Go to sodicomau, get yourself hydrated. But yeah, so the bed thing's fucking tough, you know, especially when there's all these cool shows. Oh yeah.
Speaker 2:And you've and tough, you know, especially when there's all these cool shows. Oh yeah, and even if you got your phone and shit, yeah, even if you go, yeah I'm in bed and then you're just like real and then you're like, oh shit, oh, I never take a real to bed.
Speaker 1:Oh, my god, it's crossing a line. For me it's trouble and and for most of us and don't get me wrong it sounds weird. But like the most common thing is you have your alarm on your phone and you charge your phone by your bed and you maybe set up your alarm. You lie back and you're like oh, it's got a little suggested video here, click. Oh, I've got a little notification here 47 notifications.
Speaker 2:I wonder what these have to say.
Speaker 1:You know, and so we get sucked in. And why is this important? Now we've talked about sleep and all these different things, but I believe that little cheeky 20-minute, 15-minute oh I just need to have a look at boom, boom, this is going to fuck up your gains. Why, when you sleep, this is when your body regulates your testosterone, your growth hormone, your appetite, ghrelin, the whole piece. If you're missing that wind down period, and that goes from like 20 minutes to 40 minutes to an hour, that is where you're not gaining, and this is the thing we don't think about, because it's very much part of our modern life.
Speaker 2:Yeah, yeah, if you fuck with your sleep, you won't put on muscle. That's what we're getting at, right? Yeah, you're talking about a practical behavior there that's going to help you get better sleep. Yeah, yeah, it's. It's the same as the nutrition thing. You got to fucking sleep, like it just, and it's the hardest thing for most folks, right, and you see, the people who are like I see it now more that that as we get older, right, yeah, you see people our age who have gone through this chronic period or like, where they just chronically haven't slept enough. Yeah, and it could be kid related, could be kid, right, like that's obviously.
Speaker 2:But you see, bill, like you know, I see, like classic guys that I went to school with like too much booze, not enough sleep not even partying probably, just, probably, just sinking a few beers every night, yes, at the dinner table, you know, not sleeping well enough, not looking after themselves, and you're like, holy shit, you look weathered, yes, right, and so it's like, all right if you're trying to like, if, if you're in that age range, right, 35 plus and you're like, well, actually I want to build a bit of muscle. Well, man, you can't fucking afford not to address this. And you look at the folks that are looking good and you're like, and they're usually pretty disciplined with their sleep, amongst other things, yeah, but that's like one of those cornerstone behaviors that's always dialed in.
Speaker 1:Yeah, a hundred percent. And the hardest thing here is this is saying no to the show or saying no to actually. I've got to put my phone on flight mode because I don't want to get a fucking email about whatever the fuck you know, the training time coming in the morning or whatever it is.
Speaker 2:I mean, look, if you don't have your notifications and shit to be switched off, like if you don't have that, do not disturb, piece kicking on automatically at like whatever 6 pm, like you're fighting an uphill battle here Because I get messaged like you message me at fucking 10 pm. Right, see you tomorrow morning. And I'm like, yes, cunt, but I don't see it until the morning usually, true, right, because I'm like people, I don't want the text messages.
Speaker 1:I try to resist the temptation to text Joey late at night, not that he'll reply, but you know, whatever it's all good, I get it, I get it. And definitely a really easy default way you can do this is you can actually go into your settings in your phone and say, put in like night mode from yes, time, yeah, yeah, so you don't even have to consciously do it the iphones.
Speaker 2:Now they've got um. You got like different focus, like different focus yeah so you have different. I got my work day that runs till like 6 pm or whatever and then it goes into basically don't disturb, do not disturb.
Speaker 1:A privacy mode or a night mode yeah. Yeah, like I replied to a message on Instagram and it just popped up in the messages oh, this person won't see this because their phone is on night mode. I was like, there you go. Very good, jeremy Martinez, but also I have. Here's a little thing that I have done. I have taken the Instagram app off my fucking phone. Wow, yeah, big step for me. I can only access Instagram through my laptop. How about that? That is not convenient.
Speaker 2:JT's just like walking around with his head in the laptop. I'm just losing wifi signal.
Speaker 1:I'm going to go back, walk back, walk back down by the signal I'm going to go back, walk back, walk back Down by the river. I got a special laptop tray. It's not like that, but it's interesting because it actually does help my mind relax. I don't have that option. I can't just go there for the dopamine or the distraction, whatever the fuck.
Speaker 2:Yeah.
Speaker 1:So let's just summarize our good friends.
Speaker 2:We talked food, we didn't specify exactly on the protein piece. We could clarify there a bit better, we can. We've talked about it a fair bit, yeah, but someone might not have seen that right. No, no, no, and I appreciate that.
Speaker 1:I appreciate that, for the best part, most folks are under-consuming on protein. Whatever you say, it doesn't matter what you say there. Joey, please break down for us the approximate grams to kilo of body weight.
Speaker 2:this is kind of like a recommended window one and a half to one and a half to three grams of protein per kilogram of body weight is the recommended amount. Now I'm going to simplify that for you and just say two grams per kilo body weight. So if you're an 80 kilo human, that's 160 grams of protein per day and that two grams per kilo body weight is challenging, even like for me, like I'm not a huge eater but I'm like fuck, that's like a lot of animal flesh, you know, like it really is right. But it gives you a very clear benchmark to go for. Um, people at the upper end of that, like if you're a bit of a monster, you're like I want to go for three grams, but start at that, yeah, and that like that alone as a thing, like if you can dial that in every day and get used to that chances are. Then your calories. You know, if you're eating other foods too carbs and fats you're probably going to be getting pretty close to at least maintenance calories.
Speaker 1:And then also understand and appreciate that you need the carbohydrate in there. So if, if you're someone who's like, yeah, I'm already getting my protein and I'm still not gaining, you're probably not eating enough carbohydrates. And if you do jujitsu three or four times a week and you're lifting three times a week, don't be afraid. Don't be afraid to like. You know, like. Maybe here's the thing, like luke tullock had mentioned this that if you're gonna put on muscle, you're probably gonna put on a little bit of body fat, you're probably gonna retain a bit of water. That's okay because you are actually making progress there. And if you've got like an aesthetic goal, or you go to a festival or you want to look ripped for summer, build the muscle and then fuck with the other compositional dietary elements to get leaner, you know yeah, it's a lot easier to do one thing at a time.
Speaker 2:yeah, and especially and I actually got this from mike israel sure listen in one of his videos the other day but he's saying, especially if you're if you're an ex, like, if you've been lifting for a while, if you're an experienced lifter, it's going to be even harder for you to put muscle on. It is Because you've kind of already maxed out your sort of yeah.
Speaker 2:So he said really, then if you're an experienced lifter and you want to gain mass and you're kind of 30s plus, you're probably going to have to start behaving like a pro bodybuilder in order to actually gain. Yeah, definitely, whereas if you don't have a lot of experience with it, it'll come a lot easier, yeah for sure.
Speaker 1:So there it is, folks. In summary, we have a problem. We burn a lot of calories from jujitsu. We need to know what we're eating. For me, I usually get people to just get a good understanding of where they're getting their protein, where they're getting their carbs, so they can know, right, that's where I'm getting it from. I haven't eaten that today. I need to eat that. So three square meals, factor in maybe two snacks in between if you're not got your bases fully covered. They're high protein, high protein. We got to get some consistency on the lifting. We're going to say two to three days a week, getting the whole body working, as a general recommendation, and then the, the sleep. Now, like I said, obviously you've got young kids, you've got different stuff going on. That's cool, but I feel where you could gain is trying to steal back that half an hour, steal back that 20 minutes from the TV or from the phone and actually be using that to, just because some people will say, oh, but I'm just lying there with my eyes closed, good, good.
Speaker 2:Good, Do that or nap. You know, get a nap in or.
Speaker 1:Yeah, if you've got the luxury of that.
Speaker 2:Sleep in Like do whatever you need. You've got to sleep more you do. Yeah, that's the rule.
Speaker 1:So get your gains, swolgers. Stop holding yourself back. We love you, and if you love us too maybe you don't, maybe you do please give us a like, a subscribe, a follow and a five-star rating. Choo.