Nerdout & Workout Podcast
Dive into the Nerdout & Workout Podcast, where the universes of fandom and fitness converge into a dynamic journey of empowerment, exploration, and inclusivity. Our mission is twofold: obliterate gymtimidation and champion a realm where not only the underdogs and dark horses flourish but also where every individual feels seen and heard, especially when it comes to mental health.
Navigating through the worlds of sweat-soaked gym sessions and mythical fan theories, we extend our exploration to encompass the touching realities of fatherhood, the vibrant experiences of travel, the savory adventures of food, the spirited world of football, and crucially, the oft-overlooked discussions around mental health - particularly in men.
In a space where lifting weights and discussing the intricacies of Super Saiyan Blue go hand in hand, we also create a safe harbor for mental health conversations, providing a platform that seeks to break down stigmas, foster a supportive community, and promote mental wellbeing alongside physical fitness.
Join us as we delve into a spectrum of topics, offering tips, insights, and expert advice from professionals thriving in the Strength, Fitness, and Fandom realms. Whether you're here to level up in the gym, geek out over anime, navigate through the chaos and joy of parenting, traverse through wanderlust-filled travel tales, indulge in culinary escapades, analyze football strategies, or find solace and allies in mental health discussions, the Nerdout & Workout Podcast is here to journey alongside you.
Together, let's build a culture that celebrates each rep, each episode, and each adventure, amplifying love, joy, and the pulsating energy of our Nerdout & Workout culture. Your odyssey to intertwine fantasy, fitness, and life’s multifaceted joys and challenges begins right here.
Nerdout & Workout Podcast
The Truth about Creatine, Coaching, and Comedy Giants
Ever found yourself pondering over the real scoop on creatine and its impact on weight loss? Coach Austin and Kevin "iRab" Irabagadon are here to debunk the myths, sparing no laughs as we compare it to the misconception of it being a steroid - it's not the 90s anymore, folks! Join us in the gym and the kitchen, as we revisit my culinary school escapades, uncovering the glam (and not-so-glam) side of working at star-studded events. There's even a slice of comedy served up with our take on Joe Koy's Golden Globes hosting adventures, and the fine line between a stand-up gig and a room full of Hollywood's finest.
Strap in for a chat on the electrifying world of sports, where we meld experiences from the Niners game with forward-thinking concepts like microchipping footballs, and toss in our two cents on the impact of betting on the game. The episode continues with the ins and outs of building a home gym suited for emperors and empresses of fitness - is it time to swap those dumbbells for a barbell rack? Plus, we've got the lowdown on top workout apps to keep your beloved elders limber and strong, proving it's never too late to start your fitness journey.
Wrapping things up, we strip down the complexity of workout programs and strength training to its core principles - it's all about consistency and recovery. Whether it's understanding rest periods during intense lifts or tapping into the ancient wisdom of Milo of Croton, you'll walk away empowered to create your very own health dynasty. So, if you're ready to laugh, learn, and lift your way to a healthier you, this is the episode you've been waiting for!
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What's up everyone? It's Coach Austin here from Hyper Strength and Conditioning with your Nerd Out and Workout Podcast, where we nerd out workout and podcast with my co-host, kevin Arabarabagan. What is up y'all? Today we're going to be talking about creatine. Creatine Weight loss is good for weight loss. Does creatine help fat loss, weight loss? Should you be taking it? How much should you be taking it? We've done this topic several times in the past with the focus of muscle building, but now we've noticed that there's an increased amount of search and questions about taking creatine for weight loss.
Speaker 2:Hey, that creatine, that's the steroid. Right, it's like a steroid.
Speaker 1:The creatine, the creatine With your barcada.
Speaker 2:With your brains, that's your muscle.
Speaker 1:That muscle big, too much Web your shit, man. Sorry dad.
Speaker 2:That's like the old mentality, though.
Speaker 1:That's like the old mentality, my dad hates it when I imitate him. He saw the last one we were talking about in my golf for golf and he's like you're always talking about me. My mom was laughing, she goes, but he's right, though. I was like so fuck. So before we dive into that we'll talk about, we're going to be diving into some other things. There's also this thing I want to talk about more.
Speaker 1:It's called moronic Monday on our fitness on Reddit and it's all about like your weekly stupid questions thread there's no stupid questions, there's stupid answers.
Speaker 2:There's stupid answers, but there are stupid questions, though.
Speaker 1:Are they?
Speaker 2:But it's just like it's just. You just don't know better.
Speaker 1:You know what I mean.
Speaker 2:It's just beginner stuff.
Speaker 1:That's what I'm saying, and because it's the new year, people are getting into fitness I feel like we need to kind of shed some light.
Speaker 2:Uneducated questions.
Speaker 1:I mean from my perspective as a, as a strength coach. As just just you know, it's just to help people out who are watching this and don't know what's going on. What you doing. Also, before we even get into that, how you doing Kev.
Speaker 2:I'm doing good, man. This new year has been great so far. You know, I can't, I can't complain, man. We just had our big tailgate two days ago at the Niners last home game this season.
Speaker 1:At the time of this recording, this was like what? Two days after the Niners last home game, yeah, last home game, yeah.
Speaker 2:Of the regular season, regular season. So it was a good time man we had. We had everybody out there. You know we were Kevin was very drunk, we were drunk, we were man, we we had a good time. Okay, we're very inebriated.
Speaker 2:Last home game of the year, like we're going hard. Okay, we didn't. I mean, according to me, I we won because we only kind of watched the first half at our seats. And I I'm normally the type of like a person that when I go to a sports event, I watch a sports event because that's what I'm here for. I'm not here for the food, I'm not here to, you know, go mingle and stuff like that, but it's the last home game of the year. We were. We clinched the first seed. This game has no bearing. So our boy, jp, got his tickets to the United club and just passes to go everywhere, and it was the first time I really got to experience that and realize how many people come to a Niner game just to socialize.
Speaker 1:Oh yeah, it's insane, it's a thing in the Silicon.
Speaker 2:Valley.
Speaker 1:Like so I mean, funny enough, that was my wife's first time going to a suite, Right? So my wife's, my mother-in-law's boss owns a suite there and they do this thing, for they invite their employees out to take advantage of the suite, and my mother-in-law was lucky enough to get invited to bring a guest. She brought it out. They had a great mother daughter day. Nice. I was working that day. I got to actually escort them into the suite.
Speaker 2:Okay.
Speaker 1:I didn't partake because I was working so legally. I cannot confirm nor deny anything, but I got to see the area. That's cool, but to your point, there's a lot of techies who go to these suites and have no idea what football is. Yeah, they're just like they're just there.
Speaker 2:Hey, you know what? Okay, If there's so many techies at football games, why aren't these guys like let's put a microchip in the football or a microchip on these microchip paint so that we know exactly where the ball goes? That's a good Dell question. You know what I'm saying. That's a good Dell question. You know, here's the reason why. It's because Vegas still needs a way to control these games, vegas needs a way to funnel it To control these games.
Speaker 1:So do you believe that every football game is rigged and fixed?
Speaker 2:I don't think it's fixed or rigged, like it. Just there's this. It gets swayed in this certain direction.
Speaker 1:Because there's a plus, there's minus, plus and minus. There's like games where you literally lose by half a point, yeah.
Speaker 2:And they're like oh, the line is one point, you got to beat the team by one point, or no, let's just say three points, right. And then your team, for some reason, only wins by two and you're like this is football, how is that possible? Two points, dude misses a. Dude misses a. An extra point for no reason.
Speaker 1:Why my dad does that, Like that's a big game. Man, that's a big. How do you get the?
Speaker 2:field goal. There's no use. They wanted it. They want it, but you know it was still a good experience, dude, it was. It was. The food there is definitely better than what you get as a season ticket holder. You know the chicken tendies were nice and tendy, you know they were crispy, so it was, it was. It was a really good experience Cause I, like I said, I've I'm not one to wander around a stadium because I'm here for the game.
Speaker 1:Yeah, I mean so uh yeah, now there's people have full on conversation. It's wild.
Speaker 2:Business meetings. We were sitting in the Levi's 501 area and it was just like people are getting their food and nonchalantly just sitting down talking about life and yeah, they don't know, like, what's going on here.
Speaker 1:What's going, what's the touchdown, what?
Speaker 2:Yeah, there's a group of people actually watching the Green Bay Packers game versus the. Chicago Bay. I was like football, wrong game. There's a huge one outside this window over here, you know so.
Speaker 1:The real fans are in the 400 sections, the 200, 300 sections.
Speaker 2:Just dogging it, just dogging it out in the cold Especially if they're, and it's not even that cold as Santa Clara especially if they're in the sun, like I have much respect to those people who, you know, go to those seats every week and chill, like we were lucky enough to get some good seats in, you know, in our section where we don't get affected by the sun. Oh, yeah, yeah, so it's just, your seats are great. Yeah, they're, they're fun. You know, and, uh, you know what I got to say this the Levi's, the energy that Levi's now, is slowly starting to feel like candlestick. You didn't feel like that a few years ago. No, when, like I said, well, when we went to the NFC championship against 2019, that felt like candlestick. It was a great experience, but I'm talking about every time you step into candlestick. It was like pure energy.
Speaker 1:Oh yeah.
Speaker 2:Whereas now it was like you get, it depends on the game. It depends on the game. The game, yeah, if you have, if the cowboys are in town, oh, there's energy.
Speaker 1:Oh, there's definitely energy If it's the cardinals.
Speaker 2:You're just kind of like eh, but candlestick was always, no matter what game, it was always hyped, it was always energy. And I learned something there's a raffle that happens for early tailgating. That's how these people are getting in, cause we got in, we got in line to get in at like nine o'clock and they open like 945, 950. And I actually say how, what's this? What's this? Sign up here? This is early tailgater. And she's like oh, yeah, that's a raffle they do for early tailgating. And I'm like, oh, how do I be a participant? And it was like well, you just go to the website before each game or something and they do a raffle for you and if you win, you get in. I'm like, oh, that's cool. Cause I'm just like how are these people getting in? Just let us in right now. Dude, what's what's? What's 30 minutes? Dude, we're going to miss this starter kickoff. Like we need to get set up, get our good rules going so we can watch the first games. Yeah, I didn't know.
Speaker 1:Yeah, that's wild. We do like tailgater the game and this and the other.
Speaker 2:What are my goals next year? I want to. I want to get one of those early tailgaters and I want, to like, do a big. I want to have a big spread, big speakers, flags, all that stuff have a good time.
Speaker 1:It's a lot.
Speaker 2:I know it's a lot, I'm in for it.
Speaker 1:Dude, the best tailgaters Cause when I put out of our tasks or activations is picking the tailgater of the game. And then you know, we, we promote them in the billboard or the jumbo tron, wherever you want to call it, and during the holiday season Christmas, Thanksgiving, those are the best they're deep frying turkey.
Speaker 2:There's prime rib. There's rib by Jesus.
Speaker 1:Christ. Like I come out there, like, oh, they even know who you're. Like, what's the hype team? The hype team's out here choosing something guys like. And then they like hey, taste our food. And I'm like I mean, I'm not going to say no, I mean, but like, yeah, I take a shot with this one. I can't, I can't do that. I'm working, but I'll take some of that. Turkey, though yeah.
Speaker 2:Yeah, yeah. So it's just like that's. That's something I've I've always wanted to do, because you see these guys, you know with the full grills and everything, and just they're just cooking. You know what I mean. I want to be a part of that.
Speaker 1:Are you? Are you going to the playoff game?
Speaker 2:I know I we're going to if, if we're, if we're good enough to get to the MC championship, I'll probably go that one.
Speaker 1:I, yeah, I have to. I think we have a thing to do for the gym, that playoff game.
Speaker 2:For the, the divisional.
Speaker 1:Yeah, so I don't even I'm scheduled to work. I might be scheduled to work that game, but we'll see. But I have to change my availability. But we may get to the MC championship. I'm definitely going to be working that game.
Speaker 2:Oh, you're going to work it.
Speaker 1:Maybe yeah.
Speaker 2:Sit next to me.
Speaker 1:I mean I could do both.
Speaker 2:Yeah, but yeah yeah yeah, we'll see.
Speaker 1:We'll see Moving on.
Speaker 2:Moving on. Good, good, good start that was that was.
Speaker 1:That was great. But, moving on, I wanted to talk about everyone's talking about the Joe Koi stuff. Oh, everyone's talking about the Joe Koi monologue at the Golden Globes. Yeah, yeah, yeah.
Speaker 2:That's Taylor Swift Just going Under wine.
Speaker 1:I didn't even know. I didn't even know he was hosting it until either. What was it? It was like the same night as the Niner game, right, or like it was like after the Niner game.
Speaker 2:It was yeah, this is the same the Sunday.
Speaker 1:Yeah, cuz I came home and my mom was like what? They're watching? The Golden Globes, oh, Joe Coy's hosting.
Speaker 2:I'm like he is yeah that's random and then oh yeah and then later the next, I didn't think much of it.
Speaker 1:I don't really watch the Golden Globes, but when they started talking about how he, he bombed, yeah, and I was like now I had. Then I watched it. I was like I Mean you're gonna go into a room with all these celebrities who don't know who the fuck you are? Yeah, it's gonna be hard.
Speaker 2:Yeah, it's tough too because Joe co in the in the comedy world, joe Coy's huge. Yeah, he last November he sold out Madison Square Garden. That's huge. Yeah, you know that's huge. But to be in a small room with actors, that's supposed to be kind of like your peers. It's tough to make jokes about people.
Speaker 1:What cuz you don't know? You know me. Yeah, I mean I read the comments and all that like, oh, they need to be, bring Ricky Gervais back.
Speaker 2:Ricky Gervais has done it what? Four or five times. Yeah and it's, it's, it's so over, it's so overplayed. He's like I'm English. You Americans all that stuff and it's like, okay, it's funny the first seven times, but like eight, nine it's, I'm over it.
Speaker 1:I feel. No, I think it's just more of like he knows the crowd personally, so they're a little bit warmer than yeah.
Speaker 2:But what if it was Ricky Gervais with these jokes, hit better. What? Okay, why? Maybe not Filipino? Oh wow, I'm just saying I gotta defend my boy Joe Koi, cuz like he's a real one, you know.
Speaker 1:I'm saying I know the Filipino, the Phil Am community. They call Phil our community. They're definitely, you know, backing up.
Speaker 2:Let's be honest he's had only had one one movie. It was Easter Sunday, I think. So yeah, that's it.
Speaker 1:Give him more movies, because there was, like I don't even know who Joe Koi is. I don't even know who Joe Koi is and I'll never know who he is. Okay, but it's. It's just, it was hard.
Speaker 2:You know who we should get to host the Golden Globes next year Trevor Wallace. Trevor Wallace.
Speaker 1:Oh, you don't know who's that?
Speaker 2:He's like a Comedian, like on Instagram and stuff. Oh, he does like he came up with a the the white claws. They know laws with white claws.
Speaker 1:Okay, I need to watch more Instagram shit.
Speaker 2:I'm so behind so I might like a little more, but yeah, but you know, it's just.
Speaker 1:I think people just need to chill out a little bit, like, come on, it's a Swifties, yeah with the with that joke right, they're talking about how, like he, he compared the NFL coverage of Taylor Swift versus the Golden Globes and it fell flat, I get it. But if you ask any football fans like well, they have been putting to Taylor Swift the chiefs games a lot more usual it's like wait. What, what, what? Why is this relevant?
Speaker 2:Are we talking about Taylor Swift? All those fucking yeah. So I mean, yeah, I got it. Ratings, ratings.
Speaker 1:But. But also like you don't even know the context, like they cut to her sipping Dirsty, you didn't even know she heard it.
Speaker 2:You see them like did she wish he arrived in front of it. She's like pretty close, the room is pretty small. I don't know.
Speaker 1:You just don't really know. Yeah, it's true, but I mean Joe Koi. It's just it was a tough loss for him as far as like how, how the media is, like yeah, oh, like doing all that everyone's. We're talking about it, shit, but I'm talking more of support. Like he's gonna get back on his feet In the off chance he ever sees this. Like dude, you walk into a group Like they don't know you don't run in their circles, so of course they're gonna be like who the fuck is this guy?
Speaker 2:He's like the new kid yeah, like you're trying to be funny, but the new kid's like was this new guy?
Speaker 1:and he's compared to all the other hosts who've? Been there who actually know the people in the crowd.
Speaker 2:So of course they could kind of take jabs and also if, during his mom, during mall, he even said that he took this gig 10 days before, oh yeah, Cuz I wanted to do it want to do it, cuz Golden Globes had a huge backlash because the foreign press was like corrupt, it was all, like it wasn't diverse, you know.
Speaker 1:And now they, they revamped it and how was it the revamped so?
Speaker 2:they. They have the. The Hollywood foreign press is more mixed group now, more diverse in terms of Culture and race and stuff like that, so it's supposed to be better. But the Golden Globes is, you know it's alright. You know it's alright. It's like one of those. It's like the. It's like the precursor to the Oscars, you know I mean is that what it is.
Speaker 1:Yeah, it's kind of what it is I'm not, I'm beyond, I don't watch it.
Speaker 2:It's what he called it. It's a award season. You know what I mean. Cuz this is huge for culinary because they have the after parties and stuff. Oh, wolfgang puck, or you know, or fucking iron chef, motherfuckers like always doing like Iron chef.
Speaker 1:I was gonna say something really bad, I didn't want to say it, but why?
Speaker 2:well, I was like a Wolfgang puck, you know I was like, ah, wolfgang, fuck. Hahaha. Even though he's like one of my, like one dudes I used to watch a lot, is he well respected in that community? Oh, I think so.
Speaker 1:Yes, right, I got that quote from him going like I don't cook anything with plastic, yeah, everything is steel or something like that.
Speaker 2:Well, I mean yeah, cuz it's gonna melt. Yeah, I didn't know. I mean who cooks with plastic like any professional. Well, I mean like. Before that's all I'm saying. But you know, I just like saying, when I say Wolfgang puck, I like saying Wolfgang puck cuz it rhymes, it's funny, but he's definitely one of the pioneers in the industry. I just don't disrespect, it's just always plays in my head you know, yeah but that's why I know a lot about this cuz.
Speaker 2:When I was in culinary school they were. They had always tried to recruit students for free labor. Have you worked? No, fuck that.
Speaker 1:So for the Golden Globes or like these awards, yeah, try to recruit like up-and-coming cooks, chefs Didn't I just work for?
Speaker 2:free. Yeah, just work for free, like to plate or, you know, cut vegetables. So you know very the the easy, like the trivial work you know I mean. So, yeah, I mean it's, it's, it's fun experience for the kids. They're like I get to see movie stars oh my god, maybe Rachel Ray will see me and now she'll give me a job.
Speaker 1:That's what.
Speaker 2:Rachel Ray make movies. I don't know, it's just that's. That's the mentality of some Freakin. We call this culinary school kids. Well, I mean, that's a different topic.
Speaker 1:Yeah, but I mean it makes sense. But like going back to the Joe Coy and like the stuff that he was getting, like the reactions, like they're saying I read a lot of comments I'm like, oh, ryan Gosling didn't smile. Like I'm good for Ryan Gosling to not laugh, good for him.
Speaker 2:Ryan Gosling was probably drunk, he probably even hear it because it was wasted.
Speaker 1:I Well, they're like good for Ryan Gosling. Oh, I'm like, bro, everyone, everyone who's like Like, like oogling over Ryan Gosling, the real ones, remember when he couldn't cover the receiver dude. He was a liability.
Speaker 2:He's a liability to the defense and Donald, I will. I had to come in there and save the game.
Speaker 1:I will forever see Ryan Gosling as Load, a mid-tier cornerback and a good day on on a team that went undefeated.
Speaker 2:You know, and you did, you. I always remember that scene where the dad's like yost, yo, and then. And then his daughter's like he's getting beat up.
Speaker 1:Or, yeah, that's right. Is the the characters? Dad, yeah, wanted her to play a lot.
Speaker 2:I'm like dude, you're kicking burned Well, cuz he got exchanged out for Turk from Donald Faiz on but that's the thing.
Speaker 1:Like I'm like I don't know, I always see Ryan Gosling as that character. Oh yeah, even now.
Speaker 2:I'm like oh okay.
Speaker 1:Oh, I didn't pan out so he's always modeling.
Speaker 2:It's great. Whatever this guy dances to, I'll always remember and remember the tie-ins were.
Speaker 1:Just like shaky.
Speaker 2:He's like, you know, cruel, unusual. And he's like what are you talking? About this is the great.
Speaker 1:It's good right, which is actually a good song though I mean, I'm just, it's just like Ryan Gosling that that was like the first I ever saw him and he's. He was a great character on that. He didn't really well. That's why I'm like now. I always see him like now, he's like doing, he's like action Flicks and he's like a hard job and I'm like this guy, the guy who kept couldn't cover a wide receiver, could not, he could not sir.
Speaker 2:But you know, hey, people are gonna like what they like when it comes to comedy and stuff. But you just gotta remember it's it's it's supposed to be funny. Okay, if you get offended by it wasn't funny, it wasn't funny, kevin.
Speaker 1:Yeah, but dude you you.
Speaker 2:It's not like he really you were harassing Taylor Swift.
Speaker 1:That was offensive.
Speaker 2:How about all you guys and their DMs? They're like I love you, I'm gonna smell your feet. Oh, that's way more offensive than anything.
Speaker 1:Hey, there's dudes out there dude Like there's.
Speaker 2:There's dudes out there like that's just, that's, that's the most creepy thing I could think of for someone to say about someone's DM. Exactly, but exactly. You know. I'm saying like there's a lot more offensive things that could happen, you know.
Speaker 1:I just. I mean they were saying the NFL joke was offensive and I'm like what it might really alright. If you can't do jokes and you just blame the audience for not getting it, then you're just not funny.
Speaker 2:Wow, and she's all with her Stanley. Ha, ha, ha, ha, ha, ha, ha With her Stanley. Fucking cup from Starbucks that people lined up for. Was it Stanley or Construction Brand Dude it was the hard man working, like green tub thing that, like you, put super hot coffee in, yeah, and what happened? Hydroflask came out, everyone was all over it. And then Stanley was like we gotta remark it, yeah, and they remarketed themselves.
Speaker 1:And then boom, I think they hired an agency to be like what do these women like? Yeah, and they're like well, make it big and nice colors.
Speaker 2:Make it big with nice colors and strong, so we can be like mmm, oh, my god.
Speaker 1:And my wife has one. So ha, ha, ha, ha, ha ha, and her sister does too. Um, but it's okay, joe Koi, we got your back, brother.
Speaker 2:Joe Koi Hashtag free. Joe Koi, hashtag free, joe Koi. You know what would be hella funny, I think, if they made them come back next year. Why not, that'll be sick.
Speaker 1:Give him like two months to get ready.
Speaker 2:That'll be sick. That'll be sick.
Speaker 1:Doesn't the typical host have like six months to get ready for these?
Speaker 2:shows. I don't know, I didn't tell you that. Or bring back Jimmy Kimmel. Yeah, oh yeah, didn't Jimmy do it? I don't know. I think he's done the Oscars, I think I'm not sure.
Speaker 1:Well, with that being said, how has the new year been? So far for you? It's been good.
Speaker 2:I've been enjoying it in the workouts, having great so far. So I'm excited. I'm excited for this this upcoming year, with our fitness goals. New goals this year, oh, same goals Relocking in as I say, you know what is what is the what is the easiest thing so far about?
Speaker 1:you know, you've been on this fitness journey. What was the easiest thing versus what is the hardest thing? The easiest thing is just getting to the gym Good.
Speaker 2:Putting in the work is like the easy part. The hard part is not being at the gym and like eating outside.
Speaker 2:You know what I mean. Like everybody says, like, oh, you know, you just got to eat. Well, it's like that's easier said than done. Yeah, because the physical stuff, like OK, when you, when you're working in the gym, you're putting in the pump and your coach is like three more, you got this, it's all in your mind, it's your mental, it's mental, that's easy for me at least. Ok, like if ants like give me one more, like you could got it, well, I'll, I'll give it to them because I know I could do it in the gym.
Speaker 2:But when it's like outside, like you're trying to eat, eat healthy, that's the battle. That's the battle that's like most difficult. Like, am I going to go to Starbucks today? Like, am I going to go, am I going to go get fast food or am I going to just go home and cook a decent meal? You know, but you know life is tough too, you know, because we're all busy, we all got stuff to do, and I know it's probably a cop out for me to say, but it's like it's OK to do it once in a while, right, yeah? But some people are like well, what's once in a while? Once a week, twice a week, whatever you feel is right for you. You know, because it's tough. You know life is hard, you can't be perfect, but you know what, like, as you guys got to keep the biggest, you got to try. Yeah, if you're not trying anymore, you get, you've given up, you know it's progress versus perfection.
Speaker 2:Yes, yes, 100 percent. So for me it's more of like I need to stick to my program a little more because, I, especially at work too, because you know we make food and we're always leftovers. So sometimes you're just kind of like oh, those potato wedges look pretty good, you know what I mean. Or oh, that garlic bread looks kind of good, you know, and it's just kind of like being able to be like no, I have. I have this nice macro meal that I made to stay within my macros. I need to eat it.
Speaker 1:Yeah.
Speaker 2:You know, but then you always, you know, convince yourself. But you know, if you eat this bread, though, you'll still fall within the macros, sort of yeah, yeah, it's like I'll be, I'll be fine. I'll eat a little more carbs, but it's OK. But in reality you're like we're over on fat. It's fucked, You're done, you ruined the day, but you know it's just like well, it's a treat, you know, but treats are for dogs. Ok, we got to lock in here. We got to do better.
Speaker 1:I think it represents a majority of how people start their finished journey and stay on it, and there's ups and downs. There's always ups and downs, but the worst thing you do is just is just stop.
Speaker 2:Yeah, you're right, and it's funny to you know, going to like crypto, right? Everyone's like, oh, bitcoin's going down or something's going down.
Speaker 2:Right but if you really look at the progress of it, it's going up and down, but the whole line is going up, you know. So that's how you kind of got to look at your fitness journey. It's kind of like there's going to be ups and downs, up and down, but if you actually take three steps back and look at your entire journey, if it's always going towards up, you're doing your job. Yeah, you're doing it. You're actually doing it because you know I may not look where I want to be, but when I'm in the gym I'm feeling so much better, like there's less like help that I need. Like, for example, we're doing box jumps.
Speaker 2:Right, I'm doing the six inch jumps because one, I'm mentally scared to fall on the higher ones, but today I was like let's hit the next one. What's the next one? 12, I think. So I said let's hit it, let's do two. And we hit them perfectly. It was nice, it was perfect. So now it's like now I'm building confidence. There you go, and now it felt good, you know. So now it's like you're going to get. It's just about committing and just like trying. Yeah, always about to try, you know, because even if you fall, someone's going to help you up and we're going to keep pushing to get better, no matter what. So it's just, it doesn't matter, just doing it, just trying.
Speaker 1:That's it. That's it. That's pretty much. I mean just trying just getting better progress over perfection. It's just funny now being in our 30s and looking at like these motivation videos of, like this young mother fuckers Like you everyone has the same 24 hours in a day and it's like what your videos, your stories, which one Like like oh, you fall four times, you get up five.
Speaker 2:Like you know the rain year, oh yeah, it's just be like that was so fun. Or like you get hit by the bag and you're like fall.
Speaker 1:Oh yeah, that was from someone started that trend. I tagged him, but he's a funny dude.
Speaker 2:And I was like I got to jump on this trend and then you're like you're running in the rain.
Speaker 1:It was perfect, it was raining.
Speaker 2:You ran past and then you're like looking at the camera. That was so good, bruh, yeah.
Speaker 1:I mean this guy. I tagged him on our socials but he started this trend and I was like I got to jump on this. This one's pretty funny.
Speaker 2:You know. Here's another example. Like you know, before, like doing pushups were very difficult for me, right, like my wrists were like always couldn't like not take my weight, but it was like straining, right. So we used to always do like the closed grips and those help, but like, when I do, I could do like 20 pretty decent pushups in a row, which is pretty crazy to me, because before I probably couldn't do like more than five that are really good. So now we're getting stronger techniques, getting better. Yes, you cannot see it like in the mirror every day, but you see it everywhere else. Yeah, like you could walk farther. Yeah, you're doing more reps and maybe after a circuit you're not as winded, you know. So it's just, you got to take the little wins, it's the little wins.
Speaker 1:Small wins.
Speaker 2:Yeah, like what happens is you kind of disregard the small wins and then you like kind of you fall down more on the law, like you focus more on, like the losses. You know what I? Mean oh man, I had a fucking cheeseburger. You're like everything's ruined. Now I fucking suck. I'm fat, as you know. Now you're like now you're just kicking yourself.
Speaker 1:Yeah, food is nourishment, guys. Come on, food is nourishment.
Speaker 2:You got to like pick and choose.
Speaker 1:I mean food. When you see foods of villains, like that's where you're getting fucked. Yeah, but no, that's good. I'm glad you shared that. This is great because that's a lot of people, a lot of people who are listening. They're in their own little struggle. Yeah, Everyone they need.
Speaker 2:You're not alone, you know, everyone's not alone, everyone is out.
Speaker 1:And that's one of the points of this podcast is to you know, to share that with everyone and to involve everyone in their own journey and to encourage everyone. Yeah, whatever point in you are in your finished journey, whether you're trying to restart or trying to get back on the horse, or you're trying to start something you haven't done, it's just one day at a time, one time at a time, and then you're going to start building a dynasty. Yeah, it's easy to start building a dynasty, yeah.
Speaker 2:Okay, all right.
Speaker 1:So, with that being said, we're going over to Reddit to go over this. I just found this. It's called it's on the finish thread Moronic Mondays. So it's like weekly stupid questions, and we're going to do our best to answer these From the background that we have. So, with that being said, let's go over to their first one. This is a good one, all right, lane on as I like.
Speaker 1:I'm reading this for the first time I have been strength training for about five months now. I started out with a few sets of dumbbells and a Peloton guide, but recently transitioned to doing workouts on my own. I am one of the best I have been doing workouts on my own. I am wondering when I should purchase a barbell rack, et cetera, to supplement my dumbbells and bench. Thank you.
Speaker 2:I, as someone who doesn't have, like I'm sure, this guy's working out at home, right. That's why I've been straightening for about five months now.
Speaker 1:Started out with a few sets of dumbbells and Peloton guide, but recently transitioned to doing workouts on my own. Okay, I am wondering when I should purchase a barbell rack to supplement my dumbbells and bench.
Speaker 2:I'm not okay. You guys don't know. This is coach Austin. Me, I'm just, I'm a, I'm a client. Okay, they like to talk. Okay, so I don't have a professional.
Speaker 1:You're a chef.
Speaker 2:I don't have a professional like, like, like, like Austin is in terms of like this, weightlifting stuff, like this. But I'm gonna say this is just my opinion. You should have bought it yesterday. Mmm, I think, if you're, you sound very serious and it's like any hobby. You have right, your people have like these starter kits, you know. But now you're like I need a little more. So now you're buying extra stuff and you sound very serious. So I'm thinking you should have bought it yesterday.
Speaker 1:I am on the same boat, I think so from a professional opinion.
Speaker 1:So I'm always, when people ask me like when should I buy this or when should I buy that, right? Well, he does make a point of like oh, you know, I want to make sure that I'm getting into a rhythm. So, with that being said, I always Tell people like, build a habit first, right, build a rhythm, see if like it's for you. You know, build, build a consistent Behavior pattern where you're always working out, you're always looking forward to working out and you're incorporating it and it's part of your lifestyle. You have five months person who was writing this. I don't want to like see, but like he's there. This individuals five months in. That's perfect. He's been, he or she's been doing dumbbells, peloton, yeah, so you've created a habit very consistent, no you can, you can, you can buy a barbell.
Speaker 2:You can buy a barbell in Iraq now. Because I guarantee, as soon as they start doing it, they're gonna be like oh, yeah, yeah, cuz it's gonna build your.
Speaker 1:You're already you're building upon your momentum, you're building upon your behavior and you're now you're adding something different and fresh and it's actually going to reinvigorate what you're doing. Yeah, strength training with barbell is gonna be great. You're going to start putting on strength. You're going to increase muscle mass, which increases your basal metabolic rate, which means you could burn more calories at rest, which, again, if you're just trying to like move more, lose more weight, build muscle, all that fun stuff this when you should buy it. And if you're in the same page as this person, if you are working out consistently Three, four times a week for more than five months and you're wondering what should you buy? A barbell rack or a rack in a barbell, a squat rack? Yes, yes, yes.
Speaker 2:Yes, also because I bet you, I almost guarantee the the weights you have right now. You're kind of like Platone a little bit, no like, is he like. You could probably move these easy. So bringing in that barbell a little bit more weight now it's like you're re-challenging yourself to grow.
Speaker 1:I mean.
Speaker 2:So all power to it, so I'm in it.
Speaker 1:I'm in it to win. It Is a high school musical no food max.
Speaker 2:Take it to the max.
Speaker 1:I mean because you like max and I'm going to sort this now by was there, there's a?
Speaker 2:best.
Speaker 1:Okay, here's one. Okay, I'm looking for an easy app, or I'm looking for an easy to use app for my elderly parents To help with mobility. Ideally it will be free and have simple workouts for those with mobility Impairments. I would like a video-based platform that works on an iPad.
Speaker 2:Mmm, okay, I'm gonna preface it. Prefaces the same as the other one. I don't know too many fitness apps out there. I know one. It's been around maybe 20 years now 18 years YouTube. I.
Speaker 1:Am on the same boat.
Speaker 2:I think you tube. There's a lot of good content creators that create good content on there and they're certified. Some of them are some of them, some of them. So I would say find someone who certified Someone's been doing it for a long time and you can't go wrong.
Speaker 1:You can't go wrong with YouTube. There's commercials but it's free. You watch the ads, but there are a few people who do it consistently, who are providing great content out there and you can bookmark the. You can bookmark the links. It's very easy for boomer, that generation I mean my parents they watch a lot of YouTube. Yeah, you'd be surprised.
Speaker 2:Like and also the boomers watch a lot of YouTube, yeah, and they could also save those videos into a playlist of their own, yeah, so it's like even better.
Speaker 1:So I would say YouTube and just find those kids, find those. I mean, you can even do it yourself and create it and then just give it to your parents to use, a Like a playlist for them to just click on. But you'd be surprised a lot of a lot of people and they're 60, 70s, 80s, yeah, or even 50s, you know they're they're watching a lot of YouTube.
Speaker 2:Yeah, they're just. I mean, because it's just, it's another form of like just hobbies, you know, like another form, just watching media.
Speaker 1:I don't know if this is like a Filipino Boomer thing, a Filipino dad thing, but like they're, they're, they're like watching Mark Wines.
Speaker 2:You're one of the lines.
Speaker 1:He's like the travel food blogger.
Speaker 2:Oh, is he the vlogger? Is he the one with the? Oh, the green shirt guy? I don't know.
Speaker 1:Let me look, but my dad's like, so there's no mark wines.
Speaker 2:So there's this guy, right, he eats the food and he always makes his face like this he goes, he goes. This guy, yeah, that's what I'm fucking talking about. I saw this guy on Instagram and every time he eats the food he's always like this. He goes like, oh, oh, my god, which is warranted because he is eating, get some good food. But I'm like, okay, dude, like he's having an orgasm. The guy who I like the most is the I guess it's called the best food show ever. Yours, the red bandana, oh, I don't know. Yeah, he's a white dude. He's cool man, he's cool as hell. He has some really good videos. But I know this guy too. This guy's cool too. He's good content. I mean, it's mark wines. He goes all over the place.
Speaker 1:So I think, like my dad's been wanting these, like they're treys traveling now, so I think he bases trips off what he watches on. Hey, that looks good. We were going to?
Speaker 2:we're gonna go to Singapore. Oh, singapore, eat this Singapore food looks good, wow, mark wines.
Speaker 1:If he went to Baker's field and found like a really good Filipino restaurant, I guarantee you my dad be like I want to go to Baker's field, makers field Because Mark wine said Mark wines. There's a good lech on there. There's a.
Speaker 2:Baker's.
Speaker 1:But yeah, so anyways, going on to the next. So yeah, you YouTube, alright, here's another one, alright. This individual says need input on my routine. I'm not trying to bodybuild, just build decent amount of muscle, cool. I get plenty of cardio from my hobbies, so I just wait.
Speaker 1:Lift every other day, never miss, usually do four exercises, three sets of five reps of the following bench press, deadlifts, squats, rows, curls, military presses and Unassisted pull-ups. I've been doing this for a year and I have results. But am I missing anything? I have weights and a pull-up bar at home, no gym brimbership, so no machine weights. Okay, I'll take this so that it's a great start. It's great You're building your, you've seen results. But the two things I would I would change in this routine is so he's saying he's doing a lot of bench press, deadlift, squats, rows, curls, military press, unassisted, and it's very common, especially in beginner type programs. It's a lot of. There's three planes of movement. There's sagittal they're moving this way and then there's frontal. So you're moving in this plane. I'm like looking at myself in the screen, but you're moving in this plane, all right.
Speaker 1:But I always, like, I always say like frontal plane is like John Cena can't see me like this. This is a frontal plane movement, sagittal is like like this, you're curling, you're pressing, like moving in this plane, and transverse rotation, all right. So incorporating not only sagittal plane movements but Frontal plane, like lateral lunges or or you know, rotational type movements, because the body rotates. If you look at the muscles in their anatomy, it's all based on some type of rotation. Just if you look at how the muscles move, there is some type of rotation going on in the muscle belly and how it is, even when you're moving sagittal.
Speaker 1:But just moving more in more planes of motion helps the body adapt to Different movements, different skills. And when you do that, you, you you're demanding the body to build more muscle, to build more ligaments, tendon strength, to move in that capacity. So it just helps. It just helps the whole end of goal of building a stronger body, building denser bones and all that. So that was like the first step is just just making more, introducing more movements that are in different planes.
Speaker 1:So rotations, a lot of rotations, a lot of side to side stuff. No one likes to do lateral stuff and you'll be good. Now, the three to Three to three sets of five reps is great for building strength, but we're trying to do hypertrophy now. We would just increase the volume a little bit more. So, like sets of 10 to 12, maybe three, four sets, a hitting each body part, probably, you know, three times a week, two to three times a week. That's where I would just add in. So a little bit more volume and you'll get a lot more. You'll get a lot more muscle growth and response when you're when you're attacking that. So those are the two feedbacks I would give it.
Speaker 2:To be honest, based of everything he just said there, you know I'm not a trainer, so, but just what off he listed is like I think you need to work on your core. Buddy, mmm, some core work trunk stuff. Yeah.
Speaker 1:I mean that's always good.
Speaker 2:I just maybe he is doing it, he just didn't mention it, but I'm just starting it, maybe because he's mentioning what he's doing. He didn't mention anything with, like the abs or the core, so I'm just throwing it out there. I'm putting a.
Speaker 1:And here's, here's. We're gonna do one last one here. Let's see here oh, this one, this one's good, this one's good just by looking at it. Okay, here's one, just by looking at it. I'm a beginner six months female, late 20s. I started doing Phu l because I wanted both strength training and bodybuilding as goals. I what is pH? You well, there's so many different types of programs now.
Speaker 2:What is that?
Speaker 1:I gotta look it up.
Speaker 2:Oh power hypertrophy upper, lower Dude, they like dude, these people come up with these, everyone's come check, everyone's trying to come up with that new program.
Speaker 1:It's just simple, you know. I mean, okay, it's an upper lower day ones, upper day twos, lower day threes, off I and upper lowers power, and then day four and five is upper lower but hypertrophy focus. Okay, so you're going heavy and then moderate.
Speaker 2:Okay, you're lifting.
Speaker 1:I mean, I Get it, but I'm gonna hold on. I'm not. This is a beginner. So I'm not gonna try to go, but because I wanted to. You know Strength training and bodybuilding as goals. I'd known it's an intermediate workout, but I went with it because I like the exercises. I plan on ending my bulk in March April and wanted to try. Excuse me, gz CLP, what is that?
Speaker 2:Obviously haven't read this yet, but it looked good.
Speaker 1:Cody Fever's famous linear progression program for beginner and novice. Let's just go on. Okay, so linear, so linear progression, which is great, which is it's yeah, that's good, um, oh God. Before then, since it's a true beginner program question for tier one exercises, when I reach the third stage of doing 10 sets of one rep, how long do I rest for in the 5 by 3, 6 by 2 phases? I'd I'd rest for two minutes, but is that necessary if you're only doing one rep? So I'd be spending a good 30 minutes resting basically for that exercise, like bench pressor, squat. I'd find this obnoxious to rest for that long, only Long, only doing one rep on a bench or when using the squat racks, which is why I'm asking about it. Okay, I'll take this one and you can add in.
Speaker 1:But first off, there's so many names for the programs that are being used in strength trading, like PHUL and Gizzle, clp, bro, it's, it's, it's. There's one principle that everyone needs to understand, and I keep talking about this, and I keep talking about this. It's the said principle specific adaptation. To impose demands Doesn't matter what the fuck type of program you're doing, and I'm not getting mad at this beginner, I'm just. It's just like this beginner's genuinely like. I'm doing this program and doing that program and I just feel like Coaches are making it very complicated. I just feel like coaches out there are making things very complicated. It's specific adaptations to impose demand.
Speaker 1:Whatever you're programming for, your body will adapt. Right, that is it. Marathon running, body building, muay Thai, mma, strong man, the. The human body is an adaptive Beast. Whatever you put in front of it, whatever you train for it, it will adapt. Goes down to ligaments, tendons, muscles, bone, your bone density, but also your blood plasma levels, how you, how your body adapts to the heat. So when you're training in the heat, when you're running in the heat, there you're your blood level, you're what's happening in your body. Your hormone wise will change and adapt to it.
Speaker 1:So, without getting into Too much of these names, like people are just putting all these crazy names to just a simple linear progression or linear periodization Program where it's like it's that it goes back to progressive overload of that story of that. For who was it? I forgot the name Rascal apparel has like a whole design after him. Where he's just. He's just. It's a Greek hero, I think, who's always carrying a calf and as the calf grew he got stronger because the calf got heavier. It's like progressive overload. So as a craft calf grew into a cow, the guy got hella strong because, tell me, this is a ancient Greek God.
Speaker 2:Ancient Greek hero.
Speaker 1:I'll look it up but you know I'm talking about it's all down a progressive or low. So I'm just going off in a rant here that it's just basically going down to specific adaptations to impose demands. As long as you're training Consistently, you will see great results, and as long as you're recovering, recovering appropriately, you will see great results. So to answer the answer this person's question, how much should I rest In between this set, especially if I'm just doing one rep? There's two minute. Two minutes is an actual Time that we've used an exercise science, because that's how long it takes for your ATP CP System to regenerate and to get more, to get more energy. To be very simple about it, it's just two minutes is the amount of time that after you, you've exhausted those stores of energy. It takes your muscles, your body, the, the Krebs cycle two minutes to reload We'll say recharge, reload and to replenish those sources of energy, to again execute another Load and to execute another Workload. And it's it's estimated around two minutes and that's the. That's why you always see it. It's actual. That's how long you're that you're cooled down.
Speaker 1:Let's talk about nerning out. It's your cool down. Basically, the average human cool down is two minutes. It could be longer the more intense the activity is, but I don't expect this person is maxing out at one rep. But also, if it's 10 sets by one rep, are you doing it for speed, because then you could do it for 30 seconds, because it's a very minimal, it's a very minimal load and you're just going as fast as you can. The speed and power then that, then you could. Yeah, it'd be like 30 seconds or not 30 seconds, probably like 60 seconds, 60 to 90 seconds. But if you're doing like like maximal weight and intensity, about two minutes, three minutes, four minutes is around there, but again it's two minutes, is kind of in the middle. So I'm suspecting it's 10 sets of one rep, I Mean, yeah, you could how long do you?
Speaker 1:I think it's just like. I think it'd be like two minutes max. Depending on the weight right, it really depends on the weight, because I need more information on that.
Speaker 2:But you 10 sets, 10 sets of one rep, mm-hmm, that's kind of wild, especially if you're like maxing, or like not maxing but like close to but it I mean, if you're, if I'm program, if I'm programming 10 sets of one rep, I'm not maxing the person out.
Speaker 1:This sounds more like a speed power type workout.
Speaker 2:Just get it off the rack and then.
Speaker 1:So I'm doing like basically 50% of my max on the bench. I'm going bam, I'm just punching it out and then I'll probably rest for like a good minute or or a minute and a half interesting because you want to be as fresh as possible.
Speaker 2:I'm not even getting off the bench. Huh? Are you sitting up on the bench after the rep or you just kind of just know you're chilling, you're just chilling and you're chillin, go bang.
Speaker 1:Yeah, but you want to. You want to maximize for power. You want to maximize. You're basically producing as much as force as possible in the short amount of time. But to train power you need to be as fresh as possible. So when you're programming for power movements, you're programming to increase your power. Those movements need to be earlier in your program. If you're doing like your warm-up and then you're doing your, like your strength block and then you're doing your power block, you're not doing yourself in, unless your goal is like general fat loss and you just don't give a shit like that's fine, cool. But if you're trying to actually improve power output, getting your body used to producing as much power, much force as possible in a short amount of time, that training block needs to be earlier in your training, in your training day.
Speaker 2:Because you're fresher yeah of course.
Speaker 1:Yeah, you have your most glycogen stores, less neural fatigue. I would say just a little bit after your warm-up, your dynamic warm-up, then you go into your power and then you can focus on it. But yeah, there's so many, there's so many ways to go about it, but I went off at that tangent.
Speaker 2:But so the Greek god hero you're talking about, mm-hmm. Okay, he is Filipino's favorite chocolate drink. You who? No, milo, milo, milo, milo, that's right, milo. It took me a while to find it because I was like, I was like carrying a goat. It's a calf. It's a calf, right? Yeah, you said calf. Yeah, I thought it was a goat, I found it, no, it's Milo.
Speaker 2:Milo, isn't it Like? What's the story on it? Yeah, yeah, like the picture is literally him carrying it. He carried the calf until it's a full grown ox. Yes, and he got. He got strong, like the picture we saw here. Like, look at it, yes, he's just literally getting strong as hell.
Speaker 1:Every program that every coach comes up with right now, whatever you want to call it the six, the 90 days, the shreds or the Super Saiyan program, or the I like the HSC GOLF, what it's a program it's just a golf program Soon Coming soon.
Speaker 1:Even a program for golf. Yeah, Like it's, like you're, like, you're, you're, you're pretty good. You're progressively overloading your body in a skill and the more you you train it, the more you get after it. You train your body to do it, the better it gets at it. Strength is a skill, but the story of Milo, is it? Milo, Milo?
Speaker 2:I think it's Milo.
Speaker 1:About the calf turning into the ox. It's just the most simplified yeah Version. Every program that's out there follows that. That is in the core of anything. Even if you like, do fluctuations and and do I do a wave program which I actually do that but at the end of the day you're, you're slowly just progressing them more and more and more. It doesn't matter how you grow the, the, the resistance or the, the adaptations are going to be there and the growth of the, the resistance, is going to be there, and that's how it is. But nine times out of 10 people fuck up because they either over train or they and they don't recover, or they don't recover well, or both. They don't sleep well or they're not eating the enough nourishment. Um, yeah.
Speaker 2:That's protein, protein.
Speaker 1:Which brings us to our topic. Finally, our final topic, which is creatine creatine. And it's like we we made so many episodes about this, this topic, so like. That's why I kind of I kind of saved it for the for the end of this episode. But creatine first off. Does it help with fat loss?
Speaker 2:Does it?
Speaker 1:have you taken creatine before?
Speaker 2:Uh, okay, I've taken creatine twice in my life. Really it was because of uh, aunt, coach aunt. We were maxing out on of on, uh, dead lifts and uh was it called and squats. So he felt like I need a little more boost that day. Oh, I'm sorry, I never took creatine. That's pre-workout I took. I just remembered, nevermind.
Speaker 1:What a build up.
Speaker 2:Sorry, what a twist. I just realized. That's why we were getting punk. Is I? It was, it was, it was uh, I mean no, you know what that's. It's sorry, I have a terrible memory. It was pre-workout, but he put a little scoop of creatine, okay that's. I mean that's a very fair.
Speaker 1:I mean, that's a, that's a very common concoction.
Speaker 2:It wasn't a full creatine, but there was like a little kick of creatine in there.
Speaker 1:That's a very common concoction, very common concoction. Sorry, dude, my bad. That just that was hell of a funny. Um, but yeah, no for creatine. Does it help with fat loss? It will not. Creatine will not directly burn your fat it will. Is that a fat burner? No, it's not a fat burner.
Speaker 1:For those of you who are beginners, it does help, uh, with giving your muscles more energy to work with, uh, giving you more, giving you the ability to execute longer workouts. Longer workouts means there's more time for you to to train and overload, excuse me, your body, which will allow it to adapt as long as you rest. So it allows you to go a little bit longer in your workouts. Um, I and that, in that aspect, it does help with fat loss because you are you're having a little bit more energy to work out. You're having, and not energy as in, like you're, you're, you're like you're tweaking, yeah, you're. You're like your muscles have more energy to use. So, instead of like you're gassing out like the eighth rep, you have like nine, or you have like two more reps in you, you're like, oh, wow, I feel good.
Speaker 2:Like that type of energy, so it's more indirectly than directly.
Speaker 1:Yeah, because if you're working out longer, more consistently, then it leads, and it leads to fat loss, if your goal is fat loss, because if you're building, muscle.
Speaker 2:There there is no magic pill or don't say it.
Speaker 1:Oh, zempig right.
Speaker 2:Oh God, you said it. You said it. I keep thinking it's a pill. This is our third straight episode. It's a shot Managing, oh Zempig.
Speaker 1:It's a hot topic right now. Let's use the SEO it's Zempig, it's Zempig, it's Zempig yeah.
Speaker 2:No. So, like I said, like we said, like, like Austin was saying, like creatine is, it's more indirect because it's like it'll give you more energy through your workouts to do a little bit more than you would normally do. So it's not like oh, I'm going to take creatine and I'm instantly going to lose weight. No, no, there's nothing out there, probably other than an OZempig that can do something like that. But if, if you don't get past day two or three, you're, you're done.
Speaker 1:You don't shift for like five days. Five days. So how the hell? Anyways, um, how to take creatine again, if you're very new to this, uh, you could load it for the first week or so. 10 mil, was it 10 grams? 10 grams a day? What do you mean? Load it Like you're loading your muscles with a lot of creatine. So you take 10 grams. Well, you like water with water, or you can put in your coffee. Oh, you put in your coffee.
Speaker 2:I put in my coffee. Oh, but is it like flavorless?
Speaker 1:Yeah, oh, I think they have flavor I don't know that flavor ones but 10 grams a day. If you really want to load it and you haven't done it, you do for one week and then you taper down to five grams a day for maintenance. It's five, just five grams a day, nothing crazy. Okay, you could have it with your coffee. You could have it with any type of drink, you could put in your O-MU. Oh, you could have it at the end of the day. You could have it any time of the day, just like I like to just have it at the beginning of my day, right? Um, and what was it? I'm like brain farting. Uh, no, actually. No, I was going to bring this up. It's actually been helping people in their in the 50s, 60s and 70s yeah.
Speaker 1:Yeah, uh, creatine has been helping. Uh, these individuals is demographic, with their resistance training A little more energy A little bit more. I mean it's been helping them improve in their resistance training and therefore helps in helping improve their physical health. Uh, I'll even link this study um of of people in over 50 using supplementing with creatine and how it's been helping their resistance training and overall bone density and muscle mass. And those are so crucial, especially in the later stages of your life.
Speaker 2:Isn't there something with creatine and also with, like, memory loss?
Speaker 1:I. I mean there, there have. There have been studies. I don't have specific studies to pull up right now.
Speaker 1:Um, we talked about that before, but it has been um. From what I've been talking with other colleagues, there is now more studies being done with brain health and how it's been helping with, uh, brain health and that's, that's always good. So I mean, creatine is always commonly. It's one of them. It's one of the only ergo genics to work. It's up there with caffeine, um, but there's caffeine, there's creatine, there's protein. Those are the three supplements that have been proven. They have tons of studies done in them. If you're ever thinking, if you're in the market of buying supplements for you know, like general supplements, protein works, creatine works, caffeine works, caffeine up to 400 milligrams, because you're going to die.
Speaker 1:If you, if you uh, you know, call me on that red bulls like 90 grams of caffeine. I think I'm 120, but uh red line. I don't know about red light. I think that's legal Isn't that legal?
Speaker 2:I don't know.
Speaker 1:Is it? I don't know, but I know super bio freak is like a pre-workout. I used to use my twenties a lot. Uh, one scoop is like 350 grams or no, 350 milligrams of caffeine God.
Speaker 2:Did I say grams.
Speaker 1:For caffeine it's 400 milligrams of caffeine maximum 400 grams. 400 grams, what the fuck? Uh, but yeah, that's pretty much the, the over um, the, the, the take on on creatine.
Speaker 2:And if you it it for weight loss.
Speaker 1:And if you'd enjoy this content, don't forget to follow our podcast, follow our YouTube channel, subscribe like, do all the things because, uh, we are going to bring more of these topics to you.
Speaker 2:Uh, drop a comment of your favorite creatine, what, what brand you're using if their flavors? I don't know if there's flavors, so drop that in the comments. Let us know, and let us know in the comments too, what other topics you want us to talk about.
Speaker 1:That'd be great.
Speaker 2:Yeah.
Speaker 1:Any other topics you guys want?
Speaker 2:us to cover. We will go over we will go over.
Speaker 1:We're going to do a chef's episode uh five overrated dishes of the year. Yeah, um, how to make meal prep Taste better, oh meal prep, make it taste better.
Speaker 2:But you're well. I mean, like you know, there's always a trade off, yeah, so what? What?
Speaker 1:is flavor.
Speaker 2:Is it not always the fattest flavor, fattest flavor? So we'll, we'll, talk we'll. We could definitely dive into an episode about that at another time. I mean, cause, if you're eating, if you're eating very, very lean fish or meat or something, a little knob of butter won't, won't hurt.
Speaker 1:Is it almond butter?
Speaker 2:No, no, a little knob, little knob of butter.
Speaker 1:How big is a knob?
Speaker 2:It's like like this no, maybe like think of like a little, like you take a little corner out like a square, mmm Square.
Speaker 1:I put the square in back in the fridge and use the rest in the meal. Oh, there you go.
Speaker 2:These eggs are so good. Yeah, but we'll, we'll, we'll definitely get into that. That's a good, that's a great episode. We got to, yeah, we got to do All right.
Speaker 1:Well, thank you guys for listening, thank you guys for watching. This is coach Austin for my strength and conditioning here in sounds in California with your nerd out and workout podcast where we nerd out workout and podcast with my co-host, kevin Irab Arabagon.
Speaker 2:What's up, boys?
Speaker 1:And we'll see you guys later. Bye, bye, bye.
