Mark Bell's Power Project EP. 330 - Ethan Suplee - How He Become Jacked and Tanned

good test right there is that me almost done mhm got to adj him adjusting himself again before the show what's great is I haven't haven't post like it's not like people can't see you so they can only hear you right now MH so who know don't do that don't do that you know I don't know why we had uh we've had some technical difficulties here Ethan with like getting like a timer MH and like we just recently like figured this one out but we've had like a few other ones and for some like we had one that would just go to 99,999 after it got to like 15 minutes we don't know what that means but we've really had a lot of struggles on the show yeah I guess so yeah has it been going so well I guess I'm trying it all looks so Hightech I can't believe that any one of these things could fail it's shocking but it happens I feel like we're at a news studio somewhere yeah it's not bad right awesome we got a pretty cool setup cool I'm ecstatic for today's show man because I think let's see this is like 300 something episode I don't know exactly what it'll be but out of all the uh the whole tenure of the power project podcast I don't think we've gotten more requests to have you on our show than anybody like ever really yeah as soon as like you started your podcast and as soon is like people kind of caught wind to your your your transformation instantly we're getting tagged in all your posts I'm getting DMS left and right from people like dude you got to get Ethan on it's like all right we're working on it we're trying and then you know talk to Mark about it and then bam here you are so thank you so much for being here man thanks for having me both sides I think are really going to like dig Today's show man yeah yeah I'm excited I I I have gotten so many it's been like I can't even look at all of it because it's like whoa thousand comments I can't read a thousand comments it's like my whole day reading comments it's been really wild yeah people uh you know they love a story right and uh more so than a story people can really get behind a comeback story or people can get behind things that relate to them you know and in America today I think uh we you know we obviously have there's many issues out there and there's uh some larger than others but one of the biggest things that faces us is just ourselves yeah and our addiction to food and it gets it gets to be really really hard so people I think I think maybe before you were speaking about it before you had your podcast I think that you know people maybe just didn't even recognize you right they just didn't even know that this is the guy from Remember The Titans this is the guy from M rats this is the guy from all these other films and stuff um that has had to be a big uh big a big change for you you know now you're talking about it you are getting you know more and more comments what was that like when you just I mean you've already been famous you're already an actor you're already in Hollywood you're already on the set with some of the best people in the world whether it be a director writer producer or you know another high level actor um but social media is like brings a really interesting thing to to the mix like the the rock is like the greatest actor in the world via social media right like he has elevated his game to the point where now people are invested they want to go see the films uh regardless of whether they regardless of what they think of the actual movie or what they think of his acting Talent they they are invested in him they are supportive of him and uh they're supportive of new products and stuff that he does and so it's really elevated him uh to Heights that I think maybe otherwise he wouldn't have been able to to get to uh without like in stagram so what has that been like now that you're sharing the story and stuff like that oh I had lost weight I had I and I was actually quite a bit smaller than I am now um I guess it was like 2010 I weighed 220 lbs which is about 45 lbs less than I am now I wasn't talking about it at all because I didn't actually like how I looked so it was kind of just like a place I had gotten to um you know and I went a little bit crazy with my eating habits then they were probably as unhealthy as I was when I was eating whatever I wanted but because I wasn't really comfortable with how I looked I wasn't discussing it and then I find that Instagram changed that Paradigm quite a bit because I was now in control of the pictures of myself you know what I mean like you can get a terrible picture of me now and um back back when I had lost a bunch of weight uh Paparazzi would follow me around on my bicycle to get pictures of like the loose skin on my leg or whatever it was and and and then there would be stories saying this is the downside of weight loss it wasn't like God look what he's done it was like look at the result it's not great you know and so now I can go like here's an image of myself that I'm totally happy with I'm going to put it out there and whatever the reaction is going to be and because I'm now happy with how I look um most of the time or for the most part or I can touch that sense of Pride which isn't constant it's fleeting but I can find that I can muster it up I can put it out there and I can talk about it you know what I mean so I think that has been a uh the biggest the biggest difference in and and it then this time around the reception has been overwhelmingly positive you know there are every every now and again somebody will say something shitty am I allowed to say that word okay and uh you know at the end of the day I just don't really care about that one person you said you lost the weight um that was like was that your first time dropping that weight like that or have you done that before too I started dieting in 2002 okay I was 530 plus pounds I there wasn't I didn't have a scale at my house that could weigh me but the last time I had been on a scale that could weigh me I think I was 536 that's the number I I recall being but then I'm sure I gained weight from there so I was massive and I did a liquid diet for two months and I dropped 80 lbs and that was like a really big deal um and then I and then I started eating solid food but very little food and I lost weight and I think I got down to around 300 lbs and then uh I started doing my name is Earl in 2005 so it took me about three years to lose to to get down to around 300 lb and then over the course of four and a half five years doing my name is Earl I gained about 100 PBS cuz I wasn't you know 14 hours a day at work and not going into every day bringing my food which is what I do now when I go to the set I don't ever show up without food I'm not going to services and eating catering and stuff like that anymore because it's I can't I can't be in control of it um and then after that I had all this free time when my Name is Earl was over and I started riding and racing bicycles and I got down to 220 but was just not thrilled with that result you know yeah you were talking about control I think you know there's some factors that really hurt people with their diet you know and uh environment is one of them and so how do you like safe proof yourself once you leave your home one thing I have an issue with um in in trying to help people and trying to communicate with them um I will say like okay you know what's your plan like what what are you going to what are you going to do for the day do you know about the time that you're going to eat do you have a good understanding of that and then do you know like what you're going to eat or where you're going to eat and so you control a lot of aspects once you cook your own food and then you know exactly what's in it and those kinds of things and then even let's just say catering um you know let's just say catering is is good like let's just say there's some healthy choices but maybe for you it doesn't work great because you you're like ah yeah I'm going to have a little extra of this all you know half a cookie what's the big deal but then you you spin and spiral and Trigger things that are uh bad habits and I think a really effective thing for people is to start to think about what is your day going to look like maybe even roughly schedule or sketch out it can't always work out because there's different things there's emergencies there's you work longer than expected and there's things like that but if you have a decent idea I'm going to eat at 9:30 I'm going to eat at 12: I'm going you start to get a schedule and then when you're hungry and you face these battles you're like oh well I have I have chicken I got rice I got fruit like that's going to be awesome I'm going to eat that and I'm you know I okay I was hungry I have the food here I'm prepared boom you eat it and you're over it and you may have smelled a bunch of yummy food from everybody else walking by you but you were able to gain control by kind of controlling your own environment yeah yeah and and and to to that point you know I I I love the the general who says like the plan goes out of out the window once you get into the battle right but you can make multiple plans lateral plans and you can jump over to another plan so like have your plan if something happens that derails your plan have another plan and have a plan for if that gets derailed and you know I don't go anywhere without food now I always have protein powder and a shaker bottle with me all you need is water and you've got food how about that slingshot protein though huh yeah is that I just had some of that fantastic it's amazing right yeah yeah it was great and it it tasted like chocolate milk like it really did two gram of carbs it was awesome yeah about the nutritional content in there there's like I think there's like 800 calories per scoop or something that well that's what it tasted like so I don't disbelieve you but um I don't really go anywhere without food now um because you know the other thing is I don't believe that we as human beings have evolved to deal with the amount of food that is available to us like I believe that we are programmed to store fat efficiently I believed that we are programmed to see a bush full of berries and eat every last Berry even if we just ate a gazelle we're going to eat all the berries to store that sugar and we haven't spent enough time with the amount of food we have accessible to ourselves to go like there's a 7-Eleven which is like a berry tree packed full of calories I'm just going to avoid it no I'm going to go eat everything in there I'm going to get a Slurpee and a you know a slim gym and a hot dog and some cookies and bars and all of it because it's so cheap we're not programmed we we can't deal with this so I have to like really excise all of that from being available to me and like pretend like that's not food that is not my source of fuel you know because I also get into the fact that I'm like comforting myself and feeling good emotionally by eating even though the minute I'm done eating stuff like that I feel super guilty so I I just have to get rid of all of that and control it 100% we hear that a lot I'm an emotional eater you know or I have a bad relationship with food and I what I say to that is we all have bad relationships with pizza you know like we all want to eat a lot of it and what you just said about the berries is actually uh makes a ton of sense and and keeps it very simple for people to understand uh what is it like to have if if you did have emotional eating and what do you think people are trying to reference there I think there there's what whatever whatever feelings within us that we can't deal with analytically we can't think through them they're just impulses or Com compulsions or or whatever it is we can deal with by having something that makes us feel good even if it's just for a moment we can control how we feel while we're eating that now that could come with regret afterwards but you you're in a in in that moment where like a drug addict isn't thinking this is going to suck when I come down I understand what you're saying it like that's the trick with with uh unhealthy food is it it does work you wanted french fries and you ate them and you're like that was amazing and yeah like you said there could be regret afterwards but it still did fill in that void you wanted french fries you you went for them you ate them and you felt awesome because you're like this is so enjoyable to eat these french fries while you're watching a movie or watching TV or whatever it is that you're doing it it kind of does work yeah yeah I feel like I'm battling uh constantly battling multiple personalities and so one personality could sit down and make a plan and say what what is the the most efficient most accurate way for me to sustain or or achieve some physical goal and I can make that plan and then there's another guy who will come in and go but you really want the double double and you don't want it protein stock you want the bun you want extra cheese you want the fries but you want animal fries and then you want to order extra sauce and put that extra sauce on everything and you want the [ __ ] In-N-Out dust salt that so you don't lose a single grain of salt it sticks to everything you know what I mean you don't wind up with salt at the bottom of your Tob scraping the cheese off the off the thing they serve you're practically eating the paper that the Burger King you might eat some I don't care doesn't matter so there's these two guys and like they're fighting and I have to go like this guy that made this plan I'm going to stick with this guy and when this other guy comes in who goes but you had a shitty day and that cheeseburger will make you feel good I got to tell that guy to go [ __ ] himself you know what I mean I really do and I have to keep telling him that and the more I tell him that the less power he has and I might have to tell he keeps coming around he has less enthusiasm he's like hey man you had kind of a bad day and you're like I told you to go [ __ ] yourself 20 times dude like get the [ __ ] out of here and by the way he might disappear for a week and then like when you're a little tired and a little hungry he may pop up with a lot of enthusiasm and be like now is the time and then you're like yeah [ __ ] the guy with the plan and you still have to stay with I'm sticking to my plan whatever my plan is by the way my plan might include a double double with a bun at some point mhm so how like how does that actually fit in for you then cuz like you know it's going to happen you know at some point you may actually want or need to have that burger do you set up cheat meals for yourself do you structure that or how's that work for you yeah I don't I don't consider them cheats because I plann them and so if it's a part of the don't get any ideas over there he's going to be like these are all planned these are all scheduled he's got seven cheats a day yeah every meal is a is a cheat meal no but I think if if I if I go if I if I look at what I'm actually going to like you know there there are what what are my capabilities what can I actually stick to how long can I go without having some food that makes me feel good right cuz for the most part I am trying to not have that sensation with food and to just have it be a fuel source so at some point it's like I'm not just drinking protein shakes which I could get fuel from them and have like you know with no flavor I like I enjoy the flavor like the protein powder I just had was delicious that's nice eventually I'm GNA have a quote unquote cheat meal I'm going to put up restrictions around that cheat meal and I'm not going to go beyond them so if I have a double double or even two double doubles but the plan is two double doubles I'm not going to have a third one even if I still want it so it still has to be structured and I'm going to consider what my energy output is for that day and make sure it doesn't like curse the week of hard work I've just done I I found in the past when I would just have a cheat day I would undo the whole week and so then I moved it to a cheat meal I can still eat quite a bit in one meal I can probably eat 7500 calories in a meal and then I'm just sick for a couple of days which is not sane either so I I structure it and I don't go out of those boundaries so it's still part of my thing I love what you're saying you know you got basically like these rules of engagement you know you're about to have a competition or a fight against uh maybe even just yourself you know and against some of the urges that you've had before and you're like well because of all that I I should probably I should probably set up a little bit of a game plan you know maybe okay these urges keep coming to me for some reason Pizza keeps calling to me and uh rather than like go off the deep end and really mess up maybe I'll plan for it like next Friday I I'll I'll have some pizza uh and then maybe Wednesday and Thursday maybe I'll exercise a little bit more Friday comes around maybe I'll get in a good workout before I go and have that pizza and then maybe even uh you know try to like quote unquote work something some of it off which can also be uh sometimes not a great path to go down as well but if you do so in a structured way then it can be very safe because you're doing a little bit of a you're I I think you're just being very rational and very reasonable about it you're like I did this so because I did that uh I'm going to make sure that I do this to help counteract some of that yeah and then yes exactly and there's never a point where it's a free-for-all there's never a point where it's like I'm showing up at the buffet and I'm eating until I'm SI and again that's specific towards you and your situation yeah I'm not advocating that anybody do what I do I'm just saying for me I found this to be workable I found that I if I I've been married for a long time I'm in a very I have the best wife ever prior to her if I had a girlfriend and I started thinking about another girl and it led me to any actions with the other girl even if it wasn't like cheating on the girl every step led me further and further from the relationship I was in you know what I mean and this is kind of an analogy to anything for me once I once I cheat on something I'm no longer doing that thing as much as I was yeah I mean there's you know even something like Instagram which you could think is fairly innocent uh it's a feed right they refer to it as a feed it's stuff that you're consuming and so you know be careful how many butts you're consuming in a day if you're if you want your relationship to continue to grow and continue to prosper then uh maybe allowing your mind to like wander too much is you know maybe have maybe set up some guidelines set up some rules just like you're doing with your food yeah set up rules stick to them but be be be aware of what you're capable of and if you have to look at a butt on Instagram look at a butt but don't look at butts for 5 hours or whatever your structure is what other rules have you set up for yourself like so you you don't go anywhere without your food that you had you do structure these meals in what what other structures have you set up for yourself that have allowed you to be so successful this consistently uh exercise some some kind of exercise pretty much every day other than Sunday Sunday is a rest day I still have I still want to get around 5,000 steps on Sunday but it's not like a forced March it's not hitting a gym but every day I want to get 10,000 like Monday through Saturday 10,000 steps and time in the gym I I do go back and forth between fasted cardio like right when I wake up and then warming up at the gym after having breakfast so I haven't that's not been fixated but there is some cardio every day a certain amount of steps and weightlifting and food that's been my structure and sleep I find to be pretty important too what was repeatable in the beginning cuz I think that finding things that you mentioned uh you know having stuff that you can actually do and I think like holy crap like what a great Focus you know and if you were to sit down with someone that's 600 lbs now and uh you you know you start throwing everything at them all right man like we got to go to the gym you knowel we got to go to the gym we got to get on this diet you're going to eat a lot of protein and it's like holy [ __ ] like they're getting hit with a lot of stuff what was something like an actionable item that you could start with was there kind of like one thing you were able to start with and then repeat it for maybe a few days a few weeks and gain momentum through that I I found I started with uh a liquid diet so like I mean I think it is certainly different for everybody but if we talk about like being morbidly obese I would not suggest like go out and start exercising I don't know if you're physically capable capable of that I was not in a place where at my heaviest I was going to be going to the gym I also think that this is a very misunderstood piece you know cuz some people like dude it's just mental but it there's a lot of different things going on uh when you're in that condition and I I would just say like the best thing to do is just not speak upon it if you never been there I I've never been in your shoes so um I have been heavy before and I do know that even just from being heavy uh I wanted to move less you know I was like I don't feel like you know going to the mailbox or like my back gets pumped or my shins get pumped from you know walking a hundred yards I I can't imagine what it'd be like to be uh you know 200 100 pounds heavy or something like that it's got to really uh play into everything that goes on in every single day yeah I mean you they're constant aches and pains standing your feet are just almost always sore you're sweating you're out of breath with just a little bit of movement you take up much more space than anyone else so go going and and then there's concerns about just sitting on chairs like I remember a long period of my life where it was like am I going to break this chair as I'm sitting was kind of something that I was always thinking and it would be like almost a full minute before I would let my weight fully go you know where I'm just easing into it feeling if structurally the thing is going to hold up um I think uh being realistic with yourself is very important because we can set such a high goal goal that is maybe unattainable and then by not attaining this unattainable goal we feel like a failure and we give up and we don't do anything so I actually think smaller goals are more important immediately you know at some point you can set a higher goal once you've achieved a bunch of little goals but my day one was just I I have three protein shakes and one gallon of water and that's what I'm consuming today I'm not going to leave my house and I'm going to make sure I don't consume anything and it was just like I'm going to get through this day and I'm not going to think about anything else and I think constantly like almost as a mantra every time those other voices sneak in to say like well I have another idea here you can do this let's change it no I'm staying the course I'm GNA follow this path and I'm going to get this goal one day and then just string those together where did you get that concept from something you kind of just did yourself or you read somewhere about it or something like that yeah I just it was just kind well no no some of it comes from I'm a sober person so some of it comes from AA uh you know they say take it a day at a time which can be really difficult because a day can be a dauntingly huge amount of time for maybe in this case take it a meal at a time a meal at a time and I would break it down to to to sometimes minutes at a time like in that minute when I am having an urge to deviate from my path I'm just going to get through this minute and then I will re re-evaluate after I get through this minute so so it was a little bit of that too I think they're they're uh very similar things uh but you know addiction to anything uh you have to have tools like that to help you get through it what about just being like hungry you know three protein there's somebody listening right now and they're like man I would be massively hungry uh were you insanely hungry and did the hunger maybe over a period of time did it like dissipate a little bit yes I was insanely hungry but I found that and and this has been true for the last 18 years of dieting hunger goes away like I have not been hungry and not eaten and just stayed hungry eventually your body just goes like okay we're going to think about something else so it is just something to get through it's like a momentary thing and if you look at like graphs and stuff on Hunger your hunger will uh Spike and do its normal thing uh with or without food yeah it's that's a weird thing to think about but like you're like when I was 330 I was still hungry yeah and when you were uh 550 or whatever the weight was you were still hung you still had a lot of hunger even though you obviously were eating right yeah yeah I I I would I just think it's a I think it's a bunch of confusing stuff that uh we've been programmed or whatever to pay attention to hunger what we want what we feel is right for ourselves 7-Eleven fast food like that for me can't be a source of fuel it just can't uh hunger for me cannot always be an indicator of whether I need to consume a bunch of fat or a bunch of carbohydrates you know what I mean it's it's fuel okay if I'm hungry what should I be eating to fuel my body to satiate that hunger it's not it can't just be what the one wacka do voice says time to get the double double I can't listen to that guy you know what I mean I so I think there's a lot of things that play a part on in how we consume calories that are that we could just stop listening to you think about like uh being hungry right like if we don't solve that problem within like 30 40 minutes like we're in a real panic and I agree with what you're saying in terms of like having that food with you because in your specific case you get to dampen that hunger and you're like well I had something and even if it's only a protein shake it's some it's something it just it soothes you it calms you down like the urge to have sex or the urge for masturbation you do it it's out of your system and you're like cool like I'm I'm I'm good for a little while I I think it's uh massively important to have a plan for those things as you're pointing out but just so everybody knows and everyone's on the same page hunger doesn't mean that you need to eat within five minutes hunger used to mean it's time to go hunt right and you are acutely ready your brain your body you know that's why everyone's like oh man I I feel so uh sharp when I'm fasting that's kind of the reason why is because now you had to go hunt down an animal and if you didn't get the animal I would imagine you'd be really hungry uh but if you did get something you know you're able to solve that problem but how long how long would it take to get an animal how long would it take to skin it and to get to it and you know I'd imagine there's a you know a tribe or you have a lot of people that need to eat too so it it could take several hours before you get to your food so if you think about it it doesn't mean to walk to the refrigerator necessarily um you know if you have that convenience you don't have a weight problem maybe it's not a huge deal but just realize that your hunger is a signal toward WS okay it's time to get food uh sometime within the framework of this day right but not within the next 2 minutes yeah I I I I love that I I think a lot of what has changed my thoughts on food have been thinking about it in those kinds of terms famine has killed a lot of people historically prehistorically so our bodies have have adapted to famine because it kills you before uh it it can kill you so quickly before you can procreate which is really the key in changing genetics if you die prior to procreating or you are experiencing a famine something affects your body that deeply that can have a change on your Offspring so what happens is we now are programmed to eat carbohydrates whenever we come into contact with them to eat as much as we can can and and so now in this convenient world where food is so abundant we're just like following these instincts that we have that don't apply anymore you know what I mean so so the idea of hunger being time to eat and there's a McDonald's right next door so I'm going to eat that because that's called food we we got to think about it differently hunger might be a a good time to work out you know what I mean which is totally counterintuitive yeah cuz you'd be hunting you'd be active right for you where does this philosophy of food as fuel come from because I mean you you hear it talked about a lot but not many people like live that way and I can tell obviously at this point this is the way you go about everything so when did you change from food as being something that makes you feel good to the fuel aspect of things it was it was just it was it was when I started really like I had for a long time growing up in La MH we had um you know uh fat is bad for you we we went through that period we went through the period when salt was bad for you we went through the period when sugar was bad for you uh high fructose corn syrup was bad for you night shades were bad for you wait night shades can yeah just uh vegetables right oh that's kind of like a V yeah eggplant tomato potato pepper certain types of and and then like more recently it was lectins which are another well I think many night shades have a lot of lectins you know and MSG is bad for you and yet it's in so much food naturally so all these things throughout my life and I think La is the epicenter for this kind of stuff and and you go like well [ __ ] I have candida if I just cure my candida I will be a normal person so what does that mean that means I get rid of these foods and then it was like no I've been doing it wrong cuz I eat dairy dairy is my problem and then it was NOP you've been e eating egg yolks you know so I've had these these for the for the longest time these um kind of zealots pushing or or or or I've been receiving the message that all of my problems lied in like one specific type of food and you know brown rice is better than white rice and now no that's not true white rice is better than brown rice and you you can't keep track of it um I you know and then it was carbohydrates was the most recent thing and I finally got just sick of it and was like this is all Bs like I'm going to actually figure out and find out what what does a carbohydrate do cuz I didn't know oh a carbohydrate allows your muscles to hold on to liquid so that you have energy in your muscles well that doesn't seem so bad why am I being told that that's poison I want my muscles to I want more muscle than I have so I just started studying about what does fat do what does protein do and when I got down to it I was like oh I can basically eat whatever I want as long as I'm getting enough protein and I'm in a caloric deficit and so I just started Living that way I found though that certain foods would would uh instigate the feeling of eating more of them yeah so that's when I was like [ __ ] this dude I I'm still being emotional yeah this is not for emotion this is not to make me feel good this is just to fuel my body I'm not going to think of it in any other terms yeah weighing your food can help uh regulate the overall calories that you take but also the food choices can really help with that a lot and so you kind of pick whatever side you want to jump on first but you pick something that feels like repeatable to you what was repeatable to you is in terms of you mentioned the liquid diet being kind of the first place you started were you exercising at the time were you implementing any like walking or anything at that time no for two months no nothing and I I I I uh I didn't move a whole lot at all and and honestly I think the first time uh my girlfriend was like we're going to leave the house and we're going to go and do something and you're going to be okay I was like a frail baby like scared of the world and scared of like am I going to like accidentally find myself doing uh lines of French in the bathroom at a McDonald's or something like that you know what I mean like that was my fear and I went into the world scared with my protein shake um and then it was just uh time that got me through that but but I didn't start exercising really until I had lost some weight and I had had that like that wonderful feeling of success at achieving a goal and I was nowhere near my long-term goal it was just like I did two two months I lost 80 PBS that's huge okay now what happens if I start to move around also yeah losing body fat um is tremendously uh therapeutic and it feels it feels really good to to a certain extent a certain point but it also gives you a lot of energy so out of nowhere you're probably like hey like okay getting out of the house ain't so bad I wonder if I could you know walk a little bit or get a little more movement in there what was the first uh form of exercise you started to use once you started to feel a little bit better the first was just walking around it was my girlfriend would just go like let's go walk around the block and it and it and the first few times doing that I really was kicking and screaming not enjoying it not wanting to do it and then I started to like look around and feel more comfortable in the environment and I started to enjoy that and um and then after that I think I went I went to a gym and I was using the gym just as exercise there was no thought of like muscle retention or uh cardio like I wasn't thinking in those terms at all it was just I'm in a place with a lot of stuff to to that you use that you move your body on and I'm going to move my body on them and I'm going to sweat and I'm going to feel better and I always felt better when I left the gym you know thinking about your situation I think Mark mentioned this like if if you've never been 500 and something pounds you can't really speak on that so you knowing what you were doing then you mentioned that you you gained weight and you lost weight multiple times going back to it like I think you said in 2010 you were like what you got down to 200 yeah 2 220 but I was real thin at 220 so actually on on that one how did you drop all of that weight and then what did it look like I guess from 2010 to 2020 now I My Name is Earl ended in 2009 and I woke up one day and and was like what am I going to do today um and I just got on my bicycle and started riding my bicycle around it was like a beach cruiser and I lived in the hills in Hollywood and I was riding up a really steep hill and it was hard and at the end of that ride which only lasted an hour I was like that was really fun I wonder if there's some way to get up the hill faster so that I could keep going rather than you know I know there are bikes that are more equipped for this so then I started looking at different bikes and I got to the point where I was riding my bike 8 hours a day 6 days a week wow and 4 hours on Sunday and uh that was my recovery day um and then you know I got really into like uh cycling and followed all the races and went to the Tor of France twice and rode most of the stages and and um I mean you know in cycling those dudes want to be as thin as possible because you are the most efficient on a bike when you're as thin as possible and so for a while I was only allowing myself to eat while riding the bike and I would just have little liquid liquid gels or these things called Bonk Breakers which are like an energy bar and you know I'd have a few in my pockets I would probably eating uh 1,500 calories a day and doing eight hours of hard cardio you know like 150 M ride in a day with lots of mountains um that's not sustainable that's not rational and smart and when I got to 220 I did not love how I looked I felt weak you know I had no upper body mass I had gigantic legs um and I wasn't happy yeah you know and then it also at the time uh you know I looked very I thought I looked weird and it wasn't good for work and so I was like well I'm not going to do this anymore I'm just going to eat whatever I want and I gave gained weight again how much did you gain back from that point I think I probably got back up to around 400 375 400 yeah and when you got there I'm guessing like did you start is that when you started entering the gym or like how did that start for you no I actually was lifting weights the whole time because yes because I felt better after the gym after going and lifting weights I felt better so I was eating whatever I want I wasn't I wasn't going to the gym trying to lose weight I wasn't even thinking about putting on muscle I was just eating whatever I wanted and going to the gym and I wound up around 400 lb uh and like I look at pictures of myself from then and I had good traps like I I've always liked traps so I was kind of muscular but I was really big yeah you uh so just uh to clear it up again you so you went to 220 yeah then you gained a lot of weight back and and then ended up weighing 400 lb again you know we had a guy on the podcast that explained uh weight loss to us and he basically just said and this is you know something that people can you know take and and and maybe just think about is that you know you mentioned earlier that the body is really good at like um you know holding on to stuff you know holding on to fat and things like that you can kind of think about you know we have muscle memory somebody uh you know who's really wellb built they'll train for 15 years and then they stop and they lose a bunch of muscle mass they come back into the gym and it all just explodes back onto their body but I think we have uh you know fat memory too you know I I and uh Joel green explained that in in one of our episodes basically just describing it um almost as if your fat cells um have like rubber bands on them so you you know your fat cells were kind of like this you shrunk them down you did a great job but they're still there and now because you went from 500 to 220 uh now they just have a ton of tension on them them and they're ready they're ready at any moment you know like they're like yo as soon as you start to give us food like we're ready to ramp back up and then you know they start to explode again and obviously like this is this all has to do with control yeah you know I don't I'm not a believer that anything other than yourself you know makes yourself fat but trying to perpetually be in a weight loss situation all the time even for somebody who is obese just isn't a great idea you should probably try to have breaks you should probably um you know it's great that it worked out the way that it did for you you're able to get back on top of it and gain control again but I think so many people you know losing weight is not a problem in America keeping it off is the biggest issue uh many people have been successful at losing 10 20 30 pounds which is awesome but then they gain it back and a lot of times we hear that they gain it back and then some and it's super uh it's super frustrating you know a lot of people are trying to figure it out and it's very very uh difficult so in your journey I one thing that I find unique about you we haven't had other people really talk about is you're talking a lot about muscle mass and I think that's great and you're you I think you said you're 260 now MH 260 to 265 yeah you look awesome Jack I feel great yeah you look [ __ ] Jack so there's a there's a difference between you know going from fat to skinny you know and we talked a little earlier today about you know how sometimes big guy will come way down you start to kind of look stringy and weird you don't look like yourself anymore and you you look like a melted candle at some point which it's still all amazing that you lost the weight uh but we still you know want to be prideful and still want to have a good look and we want our body to do a lot of the work for us you know when you were over 500 lbs you were a slave to the food when you were 220 you were a slave to your body now you're somewhere in the middle yeah which is a great spot to be because now your body is working for you you invested the time and the energy to put the muscle on and so your your uh muscle mass is chewing up a lot of your calories yeah yeah and and I've i' I hadn't ever done this before but this time around I've done a bunch of Maintenance periods where you know I I'm I'm used to like what's my goal I want to be X pounds which I don't even really think about pounds anymore I just go like okay this is a good size I actually want to put on muscle at some point so the pounds are kind of irrelevant but whatever my size is right now is good but normally I would go I'm here I want to be here I'm dieting straight through and what I found helpful this time is maintenance periods where I go like okay wherever I am I've been dieting for eight weeks I'm just going to take four weeks and and you know I'm not eating whatever I want whatever that one crazy voice wants but I'm not losing weight for 4 weeks and I'm kind of allowing my body to adjust to what wherever I'm at you know what I mean mean yeah it's super hard it's all of this by the way everything is a fight you know what I mean introducing carbohydrates back into my diet was a brutal fight because I hadn't eaten them in so long I gained eight pounds even though my calories were under in three days 8 pounds and getting on the scale every day I was like I can't this is insane why do I keep this like I'm just going to get fat again and then it settled out and then that water came off and I started losing weight again but every step of it I have to be super analytical think through it use reason use logic use the scient scientific evidence that I can look at and go this is the way this works and I'm going to give it a shot and I'm going to see what happens and like a maintenance period you know you almost feel like I'm wasting time but you're not because the point is at some point you're going to live this way right you know and if you if you can't do that in the middle of a diet you're not going to make it when you're done with the diet correct me with I'm wrong but it would sort of look a little bit like this maybe and I know you started out with kind of a harsh thing with the liquid but aside from that uh maybe in the beginning you had you know you cut out just like junk food in general and you make a decision where you're going to eat meat and some carbohydrates and things like that as you start your diet as you get into it you might be like okay well you know this is working pretty good I lost some weight uh I'm going to take it down and Notch a little bit and instead of getting the fattier meats I'm going to get the leaner meats and instead of putting butter on my potatoes and stuff uh I'm going to use like fat-free sour cream or just not put anything on there and just kind of suck it up and you do that for a period of time and you're like okay cool I lost 10 pounds I lost 20 pounds I lost 30 pounds now you get a little stuck and you're like all right well maybe I should switch things up maybe you're just sick of it you know you're like [ __ ] I'm training hard I'm doing a lot of things the right way let me kind of serve myself back up some fun Foods let me bring some of those fats back in put the butter on the potatoes Maybe maybe have some butter on the eggs maybe even bring in like keto for a little bit just so it's a completely different thing and I get to eat bacon and cheese and enjoy some of those things is that a little bit how it how it looked for you yeah I think if we if you if you give a version where you're not dealing with all my mental illness that's how it looked that is pretty much how it looked um but this was a constant fight with myself over what do I do what is my goal what am I doing you know what I mean and and like not just not giving up also and but yes that's pretty much how it looked you know you you I don't I'm not sure what you meant by mental illness there but you did mention addiction before so what I'm curious about is throughout this whole process I guess maybe it's been 18 years of this battle with your with your weight how did I don't know what you had addictions to but how did that play into all of this cuz I can imagine that that would make dieting very difficult or sticking to it very difficult how did you how did you fix all of that yeah I basically just mean any of the you know I don't believe that there's just me who's doing this thing yeah right there's a lot of different you know a lot of different versions of me within me and so if if I can sit down and as rationally as possible formulate a plan that one version of me w there's going to be other versions of me trying to attack that plan right so that's what that's another word for what I would call mental illness like the deviation from that plan would be you know clearly illogical irrational you know what I mean so I I find that the best way to beat those guys which are still me yeah is to just go exercise walk around I there's we live in in California there's some of the most beautiful you can go to the beach you can go to the mountains you can go to the desert like we have so much space that we can go to outside look around and just feel better at the end of a walk you know um I'm sorry it's it no it I you know you're kind of talking about like mental illness and then how to kind of uh you know be able to still diet you know kind of while doing stuff like that but I like what you're saying here because I have not heard it really framed that way before and then you know it gets to be a touchy subject and people you know sometimes they get offended about everything nowadays but like uh it definitely is there's definitely a huge issue with here's my goal I I know that I'm heavy I'm heavier than I want to be I agreed to this plan I wrote down the I even wrote down the plan I took the time to think about it I took the time to study it I watched a lot of YouTube videos I had a conversation with my girlfriend or my wife or my parents and said hey you know what I'm trying to new thing I want to let you know this is I'm going all in on this thing and then there you are you know with a bunch of wrappers of candy around you in the middle of the night right and so that that definitely you know if you came to us and you said here's you know here's what I'm doing and then we saw you you know eating a bunch of candy and stuff we'll be like dude you're crazy what are you doing yeah like that's kind that's kind of crazy it's kind of insane like why you mentioned this goal and this plan that you had and everything you did aligned with all the goals that you had they were good quality uh good quality things that you're doing towards those goals and now you just completely threw it out the window I don't understand you you were trying to be faithful to this concept and uh you went off the rails again right and I but I think I don't think there's any person who doesn't have impulses I think some people may have to fight harder to beat them but I think you can I don't I I wouldn't just cave and go well those impulses are going to win so I'm just going to going to do what they say you know because I've done that and it's not and you wind up in a place you don't want to be so I have to constantly be trying to figure out how to beat myself you know it's be the same thing if a dude comes in here with a gun bust in right now and start shooting people there's going to be a version of me that goes hide there's going to be a version of me that goes attack him with this pen there's going to be a version of me that goes like put a tourniquet on the lady who got shot you know what I mean there's gonna be a bunch of those things I have to hopefully go with the version that's going to be the most rational but I can't guarantee that I I'm going to do that without like constant training and repetitions on those things you know what I mean so with a diet like like driving a car uh if somebody honks there could be a version of you that jerks the wheel but you got to get used to the honks right and and know like okay somebody honked what does that mean look around I'm going to take I'm going to you know do I like the UDA loop from the military observe Orient uh decide and act like right you you take all the information in and you use it in the best possible way but that's work it's not just innate okay well what else what else I curious about I think um was like did alcohol like how did you deal with a lot of that because like we had Chris Bell on the podcast before and he had to be a he had to deal with that to be able to get his diet in line was that an issue that you were dealing with at the time too or not really I got sober first you got sober first okay yeah and I mean I don't think I could have look I don't think everybody has to be sober my wife is not sober for for the longest time I don't know what we would do now cuz right now I'm lowfat but we would go to she loves to drink wine and so Napa or Italy or France and we're going around to The Vineyards I'm taking little taste of olive oil cuz all the Wier Vitor make olive oil too you know what I mean on doing little thimble shots of olive oil to taste them cuz I can't eat the bread usually they'd go like you want to taste the olive oil here's a loaf of bread and at the time I was not doing that and so they' give you a little fimble of olive oil I'm throwing these back and my wife's tasting wine that's how I can navigate that now when I first got sober I certainly would not have been out with somebody T who's tasting wine like it wouldn't have been the right thing to do but with enough enough time and enough repetitions of here's what happens how do I feel when somebody's drinking what does that do to me there's alcohol at our house now I'm never tempted to drink it I have a lot of time and practice navigating that you know what I mean like I can now go out to dinner with my family and figure out what to eat or have eaten at home or sneak a little tupperware container under the table which I've done like I can figure it out it's not it it's not scary it's I'm not worried about the voices who are going to go like eat your kids dessert that's not an issue anymore but it took a lot of practice I think sobriety is something that can help a lot of people um lose weight you know it could really help a lot of people because I think it's just a you know slippery slope uh where maybe you have a couple drinks and then you eat uh something that's not great for you and then there's just so much research about sleep you know if you're not sleeping properly you're going to have more uh more urges you're going to be more hungry you're going to have more Cravings uh being that big you know your sleep must have been just all over the place right it was terrible I had sleep apnea um yeah I wasn't sleeping a lot and then you know during the day driving my car sometimes just stopping at a red light I'd fall asleep it was not good yeah had did so when you just lost the weight was that one thing that obviously helped sleep did you do anything on other than that to rectify your sleep or no no okay I do notice now um if I wake up in the middle of the night sometimes I have to take like a big handful of amino acids cuz sometimes being hungry affects my sleep uh but I sleep generally pretty good but I do if I wake up hungry I'm G to have a protein shake have some amino acids something like that so that I know I get back to sleep and I was also curious about this cuz you mentioned it before you mentioned how like when you were when you lost lot of weight some PE like I guess individuals that were trying to cast you couldn't recognize you did you ever feel that it was necessary for you to be bigger to actually get roles or was was that ever a pressure for you or not really yeah it was yeah I mean I remember talking to a casting director who said like you know you're so much more interesting at a bigger weight you know so that was surely a thing that happened um and it happened and and and I cared that it happened so that might have played a part in gaining weight again I just don't think I really care at this point because I also wasn't comfortable at being thin and I was properly thin you know um I I don't feel thin now you're jacked bro right I'm I'm like comfort now you know uh I'm not I'm not walking around thinking I look great I don't but I'm way more comfortable now than I was 40 pounds 50 pounds lighter than I am now got it when you first got started like uh when you know after my Name is Earl and stuff did you go to a gym right away or was that just straight to the cycling it was straight to the cycling I think what h i i i was cycling I went and visited a buddy who was doing a movie in a Australia and I actually packed my bike and took my bike with me and while I was there uh he was like come to the gym today instead of going on your bike ride and I did and and the Australians were doing I don't think it was CrossFit but it looked like CrossFit but this might have also been before CrossFit got big here but I saw an urg the rower and and I and I and my buddy was like you have strong legs let's see what you can do on this and I crushed everybody at their gym and these were like big big Australian dudes who are like super competitive yeah and uh and my buddy was like you should do this and so the minute I kind of slowed down on cycling I bought an urg and started like training a lot on that I did a marathon on a rowing machine MH I think in 2011 you know the concept to on you get the little card and you can put it in your computer and like be on the leaderboards and stuff I think for the and seniors I don't feel like a senior but I'm a senior senior and a heavyweight I think I was like 9th or 10th for a 30 minute effort which was pretty damn good cuz everybody else was like Olympic rowing guys so I started doing that and then I got a kettle bell I started doing kettle bell swings I did do CrossFit for a while hurt my knee so that was kind of the end of my CrossFit Journey which was not very long I also never felt good about doing those Olympic lifts fast yeah you know I mean there are parts of that that are fast but really it's like let's do this one time really well not 50 times kind of shitty um and I hurt my knee and so that was kind of when I started more just strictly weightlifting got it yeah because I asked because I'm sure like some of the like the thousands of people that you've inspired with your your transformation they're they're they're nervous right they're scared they're because they've been the bigger guy or the bigger gal and they don't want to go to the gym where the people that are in shape that have probably made fun of them or said something bad to them they don't really want to do that but it seems like you didn't really have that like issue when you started training like with the your buddy in Australia and stuff yeah I CU we saw a little bit of it today right like when you you you and Mark had that last drop set you're like oh [ __ ] I'm nervous and so I was like H I wonder if he dealt with that too in the past yeah I I of course I think though um like if you go to the gym and you're you're really thinking about what look it's it's hard I'm there Mark's going to do a certain amount of reps and listen my I was doing less weight than him every time but he's going to do a certain amount of reps I'm going to feel weird doing less reps that's something you got to fight through because the only person I'm really competing with in the gym is myself really it's you're just there unless you're in a weightlifting competition or something but you go to the gym the other people there should be completely irrelevant you know what I mean and like and and this is something I have to fight through in my day-to-day life anyway but like there's a lot of embarrassment I I still have plenty that I'm embarrassed about with my body but is that embarrassment going to beat me you know what I mean like I have to beat that that's just another voice trying to mislead me that's all that is it's more mental illness [ __ ] and I and I'm not denying I'm not saying that it's not there it's there you got to beat it you got to push that guy aside and make the goal guy the guy who has the Hat on that's the the time to go to the gym guy you got to follow that guy cuz that guy is the guy who's going to take you where you want to go mhm and you replace some of that with work too right like just you know working at your trade getting in the gym walking like these are all things that are like yeah like I'm I am working on becoming the person that I've always wanted to be yeah you know and it's okay that if I don't feel like I'm 100% there because if you're really to think about it um I don't know anybody that's just like yep I'm tot like well there are people that might feel that way they might be older and stuff but for the most part everyone wants to like yeah I could be a little bit better at this thing or I want to improve there yeah yeah exactly and and I think like if if you're going to go like those voices or those urges or those compulsions I can't beat them then I don't know then I can't I can't motivate you then what I did doesn't work right and that and I and I would never assume that it will work for everyone I just don't think we're all I don't think the same thing is true for every person yeah but I do think if you can ever if you've ever beaten one of those voices if you've ever beaten one of those parts of yourself that is an urge towards something that you don't ultimately want if you've ever beaten it once you can beat it again and that's all you have to know to be true to be able to beat those those urges those compulsions you know and if you've beaten it in a different area of your life you can beat it in in another area you know if you you know I share this with people all the time I even shared it with my dad at one point I'm like you know you're so you're so strong you know you're you're very very powerful you know and I didn't mean like in the gym or anything like that I just meant um you're somebody that had that uh you know when you decide to do something you do it with everything you got you just have this one area where when you walk by potato chips you know you start to eat one and you have more and so on and you know I was like if you can take some of the other things that you've done in your life where you have tons of discipline like you never brought us to football practice late you know you never uh showed up to work late and you worked you know for IBM for 20 years or whatever whatever it might be you know and I think a lot of people need to take that mentality if you're a mom if you are a dad um you have a you know nine to5 and you've been steady with it for a long time or you just graduated college any of these things these are all points on the scoreboard these are things that this means that you had discipline or have discipline somewhere yeah and you could take that discipline and you can start to think I can okay you know I'm 500 lb and I make a lot of mistakes with my food but I can do I can do better than weighing 500 pound I could start working on weighing 450 lbs right yeah if you yeah that's so wonderful because if you have discipline in any area of your life you can you can just figure out the formula for that and apply it to another do you wipe your ass every time you go to the bathroom do you I do yes I've never missed I've never not been disciplined enough try to make sure you're cleaned up and even carry around baby wipes by the way that's discipline right it is that's amazing you can be IPL brush your teeth in the morning right there you go I could work on some of that with my kids but but I do that I have discipline over that I don't miss that there's nothing that would make me I would be I would have my attention on that all day and feel kind of crappy how many times have you traveled and forgot like toothpaste or a toothbrush you go to the store the next day you're like [ __ ] I got to I got to figure this out before I talk to anybody I'm going kill everybody yeah yeah that's discipline if you can find discipline in any aspect of your life you can apply it to to to to any other aspect of your life that's wonderful before the whole weight weight loss stuff started in 2002 like you were obviously acting a lot before that too were you an extremely disciplined actor did that help anything that you were trying to do when you started focusing on doing weight loss or was the whole thing kind of new uh I I mean I think I think I learned like maybe not right in the beginning you know but I was I've been doing I've been an actor since I was a kid yeah um and so you know you you learn like hey if I'm late there are hundreds of people who are literally waiting on just me and therefore I'm wasting their time and then the boss's money and and like you you can get a get an idea like that's not cool I don't want to be the guy holding up hundreds of people so I don't think I learned that IM I I didn't walk into it with that discipline but I did get a sense of that I also feel like manners are important you know and so how would I want to be treated I don't want to be waiting on some somebody for for some stupid reason like because they just were late or they just don't care like that's that's dumb um so I I I learned discipline in acting uh and and the two rules that I have been fairly consistent with are be on time and know the lines I have to say and and outside of that you can be super creative and you know it can be artistic but like those two points I am very disciplined with got it yeah and it's like that's just simple right there's you got two main rules you know and uh what I like about a lot of the stuff you've been talking about even when we're were talking in the gym it it wasn't any special requirement of you uh having some sort of superpower or or or some sort of special genetics or some sort of special circum ances it's just been you know I took this simple principle and I try to carry that everywhere I go yeah and and apply it to every part of my life you know I think it's a I think discipline is is important and and also like understanding that I'm going to try to talk myself out of it and that it's my job to slap myself in the face when I do you know what I mean yeah how many children do you have four four kids oh four kids girls and uh what are the ages 23 21 14 12 yeah and so you and you mentioned you've been at this diet for 18 years I would imagine bringing kids into the picture um in some cases probably made it harder just because like I don't know we we love our kids and we want to feed them junk and we probably shouldn't but we do um but also probably helped instill the discipline more because you want to live for them have a good strong healthy life uh partially because of them how how did they play into the picture I think that that that's a huge part of it is um the idea that I don't I don't want my kid I don't want to miss a huge portion of my kids' lives you know I want to see grandkids I want to I want to be around for them for as long as possible and I want to be a good example to them also you know I want I want to be you know look they're girls my biggest fear is that they wind up with some crappy dude you know what I mean or or some crappy girl or whatever they wind up with that is not ideal because I set a bad example for them you know what I mean so I want to show them what an honorable man does and is they they keep to they stick to their word they set goals they achieve goals you know what I mean like I want them to see the way I treat their mom is how I think is an appropriate way to treat somebody in a relationship you know um all of that's really important to me but self-discipline I think is very important too yeah I've heard you say actually um something about like your wife being one of the catalysts for you wanting to lose all that weight how did she push you in that direction where maybe other people didn't well I think the real key is she didn't push me in that direction she she was totally amenable to it when I brought it up and was like oh yeah let's do that but we were together and I was gigantic and she loved me and there was no um there was no pretense about how much she loved me you know we were we were very happy together and it was kind of like I was just going like sh I know she loves going on walks I don't do that she loves going to museums I don't do that like there's a whole bunch of stuff that she loves to do that I'm not doing with her how long is she going to put up with that you know what I mean so when I went to her and said I want to do a diet I want to lose weight and she was like great let's find you a diet and I'll help you it wasn't that she suggested it she was just complete she was like my cheerleader you know okay and and I eventually said to her um I start I literally started saying please take take this food away from me cuz I will eat all of it and so she would take it away and then she started doing it on her own and the first time she like picked up a plate of food and took it away from me I was kind of like what the [ __ ] just happened I didn't tell you to take that and then I had to like go like but I did give her permission to do that so okay that's what she's doing too but prior to me like setting this goal she never brought it up not once do you think if she did it might have pushed you away from or maybe just woke you up a little bit sooner I hope that it would have woke me up sooner I don't know it just kind of happened the way it happened I don't know I I I never I never had success doing anything at the behest of someone else yeah cuz we we talk about on the podcast a lot where we we have people like telling us like hey like I want to do a diet or whatever but my significant other won't get on board but I'm thinking about the opposite maybe there is somebody listening right now now that they're looking at their significant other and they're like man how do I how do I approach them and they heard you say like they were just or that you know your wife didn't say anything at all and she waited for you yeah um if they were to kind of bring it up how do you think they should um that is a real tricky place because being a sober guy and a professional Dieter um I've not found that with sobriety or food that going to somebody and going like here is here is what I perceive to be your problems yeah and here is what I perceive To Be Your solution it's not like you're not aware of it right it just doesn't it's not it's like here is I'm going to take the solution I believe to be right now I'm going to give it to you and I need it to be your solution I've not found success with that I've found success with somebody coming to me and saying I need help getting sober can you help me yes I can help you I need uh help doing a diet can you help me sure I'll tell you what I did that's how I can help you um but beyond that like I don't know I it's a terrible spot to be in you know because I think like I I I I am kind of a moral relativist where I go like I don't know what's right for anybody else I only know what's right for me uh I don't know what's right for you or you or any other person morally so being 500 lb I can't say that's wrong I can I can make an argument about health but I you know there's lots that we could argue about health we live in cities there's pollution like if we want to be absolutely healthy we should all probably like stop driving cars you know what I mean like there's a lot of Health stuff that I can't make that decision for anyone um so I think it really is up to the individual and I that's just what I've how I've seen it successfully happen what if you were to make maybe just say um you know something the effect of you know I just you know you you call attention to it obviously they already know that they're heavy right yeah you say I know that this is a real struggle for you and just anytime you're ready I just want you to know that I would be supportive of that yeah and it might be a hard conversation to have but just you know if you do want to make a change then I I'm all for it I could start cooking different things I can make sure there's uh certain things in the house and I I would love to maybe assist you and maybe help soften the blow and take on some of the burden yeah if I could help you maybe something like that but again it does have to be the person's decision no but I think what you're saying is is super valid because when I went to who is my wife now and I said to her like hey I want to do this thing I didn't know what her reaction I you know I never thought that she was going to go no you know don't was this like was this like a thing or was this like something in passing or was this like a sit down like you guys got kind of emotional about the whole thing and you went through everything top to bottom kind of deal I was in a real low spot and I was pretty upset and I was talking to her and I was super vulnerable and I was basically saying I'm relinquishing my power to you I need somebody to tell me what to do I need your help and I didn't know if she was going to I didn't know what her reaction was going to be I didn't know she was going to go okay I have a plan I where don't think about anything here's what you're going to do like I didn't know what to think so I think that is super valuable to tell somebody you love like hey as soon as you're ready I'm going to help you or I'm here to help you or I'm available to help you or I'm accessible and amenable to you doing this um I think that that is probably pretty valuable I didn't she had never done that with me and I didn't know what the coners ation was going to become you know it could have been like okay we'll figure it out which it wasn't and maybe had it been that maybe I don't make it or maybe I do I don't know but it was here I'm this thing I'm not happy with I'm going to turn it over to you you tell me what to do because right now I don't know you know you're definitely better off having a conversation rather than having somebody uh die or end up with a divorce you're better off just you know getting out in the yeah I agree you mentioned that like you know she was taking walks and she was going to museums and stuff but was she also like eating differently than you like would were she eating the same things you were eating or was she like different in that sense too I was kind of so out of it I wasn't really paying attention to that certainly she was not eating like me yeah um but I also did a lot of uh hiding of food you know like I would also go and in the middle of the night go and eat or after you know what I mean mean so she wasn't doing that um and she certainly ate a lot less than I did um but uh she wasn't like on a program yeah a lot of people do that they they wait for everyone to go to sleep you know and because they don't want to like you know be out of control you know with uh kids seeing them their their wife seeing them and they uh just go attack the pantry or the freezer or whatever it is yeah yeah that was me I was always like I didn't like people watching me eat it made me very uncomfortable Goa and now like I'm curious about these CU I don't think we've talked about it these past few years like I don't know how long you've been like you know taking food to work and just eating the way you're eating but what exactly does your food look like now like what do you eat I I am in about a 20 20 to 25% caloric deficit okay uh I eat between 1 and 1.2 gram of protein per pound of body weight so that's anywhere from 265 gr of protein to about 312 gram of protein the the remaining calories are kind of divvied up between carbohydrates and fats at around 65 35% 65% carbs 35% fats um that's pretty much it if if for some reason I'm starving and I got to eat something else I'm eating lean protein like that's what will you know what I mean like it's going to be amino acids or a protein shake or a piece of chicken with no skin on it I even think that when you were heavier if you were just to anyone who's has a real hard time with their diet no one would want to do this because it it's you know weird but if you were to eat like I don't know six or eight egg whites before you ate if you were to eat uh some chicken breast before you ate now look it might not work the first time you do it but if you did it all the time if you had that nice surplus of protein before you had your meal even if you were to eat ice cream or pizza or any of these things over a period of time you will start to eat less and less and less and it'll be less it'll be less likely to really indulge you'll have I mean even something like a chicken breast it takes a little while to eat a chicken breast a lot of chewing and cutting and it takes some time so you know anyone that has a real hard time they struggle with their nutrition they struggle with with her diet if you can simply just try to add protein into the mix and and take your time with it and maybe you can find uh walking or maybe you can uh you know start to cut back on your last meal of the day or your first meal of the day or try a little intermittent fasting just these small techniques can end up having a huge impact yeah I I think that's such a cool idea you know just just eating more protein and doing it before your meal cuz you're going to fill up on that that's a great idea I might try that maintenance for cycle yeah protein leveraging yeah uh earlier when we were in the gym you were saying that you did try the ketogenic diet um is that years yeah is that what you started with no well I started with a liquid diet that's right sorry okay by the way I've done every single diet that has ever existed I've done Beverly Hills Hollywood the cayenne pepper drinks and to a certain extent they all worked if you stick to a diet you're going to lose weight but but like at to to what to what ends you know what I mean like that's the other thing like um I don't think anybody tells you when you're doing the cayenne pepper lemonade drink that you're just dehydrating yourself and then maybe you're going to lose actual weight after a certain amount of time but it's going to be a lot of muscle too you know what I mean and that you're setting yourself up for rapid weight regain like nobody's giving you those pointers with stuff like that yeah so yeah all of them you can lose weight by the way maybe if you're a dude or a g who who has a photo shoot or or or wants to go to a Premiere and just wants to dehydrate themselves a little bit maybe that's a valid diet you know what I mean who am I to say that's not right it's certainly not right for me today but yeah all of them I I've had I've had success and I failed at lots of diets but when I did them the way they're laid out they all kind of put you in a caloric deficit and you lose weight by the way I've done keto and not lost weight because I was e too much and I've done keto and and found that the fat actually keeps me feeling Fuller longer versus lowfat right now when I get hungry I feel hunger in my toes you know what I mean like I'm like and I hadn't been feeling hungry like that on keto on keto um but when I tried keto with a massive amount of protein it would throw me out of keto so I'm just doing low fat now literally with one goal of having a perfect six-pack which I won't ever have because I have loose skin and that's just my lot but I'm going to have something you know I still I have shadows now um I think like for long-term life stuff when I think am I going to be measuring food for the rest of my life probably not and probably the easier life choice for me is keto it's a kind of a low carb lifestyle in general yeah yeah that's all I was asking what the motivation was to switch over to you know the low fat compared to the high fat and I'm I'm right there with you dude I'm I'm on the low fat train right now and I actually really really enjoy it though I do too I find it to be a lot more food like when I went from chicken thighs to chicken breast it's just a lot more food yeah in terms of other people in your life too because like it doesn't sound like anyone was ever discouraging you from weight loss but did you ever run into that before cuz a lot of individuals when they start making a switch of their lifestyle um they'll have some people that are cheering them on and they'll have some people like why are you even doing that questioning them on that did you really ever deal with that or you just had like pure support all the way through yeah I never I I never had a person other than myself rooting against me that's dude that's awesome that's that's so rare because like so many people like when they're trying to do this it's either people at work or sometimes people at home or significant other they do have to deal with that but I guess that just shows like if you have a friend that's doing this just don't be a dick right I mean I I guess there were a few I did have a conversation with a casting director where she said you were more interesting heavier but okay like what does that mean you were going to make me some kind of big movie star you know what I mean that like I I think that's all irrelevant nobody close to me was ever rooting against me that's awesome what about yourself were you think thinking like uh you know I'm going to once you started to get out into the world and you had your vegetables and stuff you know were you trying to still even eat that kind of in private because you're like they're going to be like all right fatty you're on another diet again right are you g were you concerned about that oh yeah um the weekend that I released my podcast which I'm gonna shamelessly plug American podcast um I got a lot of uh reaction which I hadn't really been expecting and on low fat a lot of the times my travel meal is this low carb low calorie bread with turkey breast sliced turkey breast on it you know it's sandwiches but throw them in my I was going to New York and I had a backpack full of sandwiches for my trip and I'm in the airport and people are coming up to me and I'm like I can't let anybody see me eat a sandwich this just looks like a [ __ ] sandwich they're going to be yeah they're going to be confused yeah some so yeah I I I I I guess I still don't like PE to that I just don't always feel comfortable with eating in front of people that probably goes back to being a little kid and like my grandparents telling me like no more food you know and so then I would sneak it and eat by myself I'm sure that's all connected you know what I mean what's uh misunderstood about people that are obese um I don't know I think you know the idea that somebody is actively making a choice to be obese I I I don't think that's totally fair because I certainly was never doing that there was no thought of like this habit that I've created I'm doing on purpose this was a little similar to drug and alcohol addiction you think yeah I think so I don't think it's like you're going through life thinking this is how I want to be now there there could be some instances where somebody wants to be obese and they're going like I need to eat more and like I think that's probably very rare but um so kind of treating somebody like they're doing something on purpose and that they're just totally in control of it I think as a mistake um I think that's probably the biggest uh for your for yourself I mean it's hard to speak and you know uh project onto other people but for yourself uh do you think um that somebody could live a uh somebody can H can live a great life and feel really good about themselves being as heavy as you were like like more more in your case not anybody else right I I I couldn't right um now there are obviously degrees of this right so we're presented with Convenient Food everywhere we turn we're programmed to consume food in a certain way whether it be biologically genetically or what um we have created a situation in America where we can't help but have an obes populace it's it's like that's the way it's designed um so when I look at people who can walk around and live their life and and fit into an airplane seat and like yeah I think I think as long as those things like I see no problem in it it also depends on like what you want to do what your goals are I I feel better when I can move my body and and I actually now kind of look forward to being sore I was so sore at every day coming home from work that like my feet would swell up and I couldn't get my shoes on sometimes the next day because I was 500 pounds smashing down on my ankles I was constantly looking for like where can I sit down I don't do that anymore and I'm happier to not do that so for me I think there are degrees but I think me even at 350b I could have been happy you know I just got this burst of like I want abs you know I I should be able to have abs let's see what this is like but I think that versus 500 I was never going to be really happy at 500 pounds never in terms of that goal setting process because you at the beginning of the podcast you talked about setting small goals right now you you gained and lost to weight a lot but I guess in the last in the last part where you you were able to get down to 260 the way you are now um was was that the first time that you started setting smaller goals or is has that been your mode of goal setting since the beginning no I wish it had been yeah but in the beginning it was just I'm I'm miserably unhappy I'm going to turn this over to my girlfriend she's going to tell me what what to do and my goal was just make it through each day following her orders look I don't know how I don't think we live on an island by ourselves I think we're designed to have relationships with people that are there are exchanges you know what I mean like you know I'm not saying that it has to be this capitalistic thing but like what do I do for her what does she do for me there's an EB and flow we communicate about these things I could not have done that by myself yeah I just it just wasn't going to happen so I don't know if you're not in a relationship with somebody that you can turn over the Reigns to to to tell you what to do I wish I could have gone here's a goal for myself cuz today I can do that yeah but it took a long time figuring stuff out understanding stuff and finally going like I'm not I'm not going to get I wasn't going to get my goal on keto the way I was doing it m I had to like really look into it and and dig around and like find tune some stuff and start lifting weights even differently I wasn't doing you know Progressive overload I never did that I just lifted weights you know I didn't really know what I was doing I had to like study and figure stuff out but but day one I really just had to turn it over and like put myself and say I don't know what to do please help me I'll do what you what what your plan is you know now I I wish in that position I could have just gone I'm gonna really do this I just don't I don't know if that's realistic I think we really do need people to talk to to motivate us you know I really do yeah what do you see nowadays when you look in the mirror are you proud of yourself or are there still uh you still have the conflicting other guy there with the voice in your head that other guy is always there will always be there I I do have moments of Pride you know if I go into the bathroom and there we have like two sets of Lights you both turn both sets of Lights it's like the room's glowing lights coming at you from every direction and I look at myself and I'm like I look terrible I turn off one set it's all overhead and I'm like holy [ __ ] look at that guy that guy looks great the little Le lemon uh dressing room oh my God it's like perfect it is yeah so the that guy's still there I don't know I I I'm my biggest critic it's you know I got to fight that guy off all the time you know if I go to the gym thinking if that guy wins I'm not going to go to the gym because I because that guy's that guy's only trying to like [ __ ] me basically you know you mentioned sometimes having a sense of Pride sometimes feeling like you just have so far to go yeah and I think that's really interesting I think that's what a lot of us face you know it might not be with necessarily the body but it could be with your work it could be with your relationship it could be with drugs or alcohol or anything yeah and the the other key I found is like having a goal is super important the minute I have a goal I'm producing to get to that goal the minute I achieve that goal my potential production is up here my actual production is here that empty space is a death trap because that empty space without a goal is like I'm floundering see what you're say always having a goal so when I get to my goal now I have to set a new goal immediately because that empty space where you're like oh now I'm going to relax I don't believe relaxing is a good thing I think you should always be working towards something as far as Fitness is concerned I know that you mentioned you want to get smaps that's one of your goals do you have any other goals fitness-wise right now that you're trying to achieve in between that realm like what's what's coming up um no I mean not really I I I I I always think I could probably go heavier on my on my deadlift I'm I'm like a little scared to go super heavy because the bicep but I I don't even I'm not I'm not I'm not even doing it in a dangerous way I I like the Reeves deadlift where my arms are out here and that's pretty much not messing with that bicep tendon um but I think I I would like to go heavier on that um uh those are tough man it's like a snatch grip deadlift like your hands out by the Yeah by the power rings there those are well I want traps like yours Mark well I've never done those before you have great traps you have great traps just kind of statically just Flex all day Flex on every that's it yeah okay good and also we were talking before you said that like you stick to the rep range of 12 because you found that that works really well for you and it feels good for you so as far as Lifting for yourself like what I guess parameters have you set up for yourself there because it seems like you know with your nutrition you set up you know things that work for you well so what's been really working for you well as far as lifting concerned I'm usually alone so I'm not I don't have a spot so I stick to that rep range because I know I'm safe no matter what you know what I mean even if I end off at 10 leaving some in the tank I know I'm not going to ever do anything where I'm getting stuck right um so that's really mostly the reason I want to do that but also because I'm not working out to be strong right now I'm working out just like I'm doing I'm getting these scans just to make sure like I'm not pissing away muscle um so trying to be as safe as possible using Progressive overload but not doing it in a silly way I would rather I would rather add 2 and a half pounds and add three sets to to increase that volume than I wood adding a 45lb plate do you know what I mean does that make sense no that makes a lot of sense so I'm kind of doing that with everything look I can do pull-ups now but I would rather do assisted Pull-Ups so I can do more of them you know the like what you're talking about here it's it's it's simple but it's something that like a lot of people who have been Lifting for a long time don't even do so like for yourself I mean you've talked about doing a lot of research and stuff has there been anyone that's like helped you out with this along the way or have you just like been going at it and figuring it out I've been going at it figuring it out I I really like what Mike Israel has to say on all this stuff I find him to be super smart and hilarious funny yeah and so I I I read his diet book too which was one of the one of the things where I was thinking first his Ted Talk and then his diet book where I was like maybe I should eat some carbs and increase my protein and and his stuff really helped me move in that direction cuz you got to understand for years I just believed carbs made you fat yeah I cuz I didn't know what their what their use was I didn't know what they did other than everybody's allergic to carbs and they make you fat and like what are people doing they're crazy how could anybody eat carbs I eat I don't eat carbs for years and now you can eat carbs I can eat carbs I eat carbs every day I eat rice and I eat some bread and you know and I'm fine nothing I haven't nothing bad has happened to me it's been [ __ ] wild to be honest with you uh but it was scary yeah um so I I I have read a lot of his stuff laye Norton wrote a really great diet book I read his book but those that's I mean I don't have a trainer I don't I'm not in the gym with anyone I'm in the gym by myself just kind of getting through it you know I've triy to do as many uh compound movements as possible gotcha do you think um do you think other people will have to maybe dive in as deep as you did or do you think it might be a little different for everybody cuz I mean you're you're basically an expert you know at this point like you can give diet advice to people and it will work really well sure um do you think other people have to you know because it's kind of seems like you you you know a lot I mean you're talking about talking about lifting and you're talking about all these different diets that you tried and stuff what do you think uh I don't think anybody has to get as into it as I am I would suggest that like if you like look and I think it's different from person to person if you're 500 lb and you just are going like I don't want to be 500 lb anymore I think from 500 to 350 you don't have to really worry about it move more eat less you can go super extreme in the beginning and it's not going to mess you up you know what I mean like I would never do a liquid diet today but I would always suggest to the 530 pound me do that liquid diet that was a great way to start you're gonna have this you're gonna you're going to do something Monumental really quickly and you can hold on to that feeling of success and kind of ride it you know what I mean I think as you get progressed towards something you're going to have to set you know more specific goals for yourself and go like am I a guy who wants to run a marathon no I'm not I don't want to run a marathon uh but I do want to hike what does hiking mean what can I do in the gym that helps that or is there a little hike I can can start with you know what I mean and you can look at what what you can try out different fuels for what what your hike is do you do better eating uh no carbs do you do better eating carbs is fat a good fuel source for you it's not for my wife my wife gets a terrible stomach ache when she eats too much fat so keto just doesn't work for her but she does like really good on kind of lowfat paleo type stuff and she's very happy and she eats some sweet potatoes you know what I mean but she doesn't eat I eat more complex carbs than she does so it's kind of like you got to figure out what's right for you I think but you don't have to I I mean I'm kind of an obsessive guy who's like looking at all this I mean I went and wrote all the stages of the tour to France so like when I was riding bikes I was obsessed with that I want I'm curious about this you know you mentioned you and your wife when like you know she would go wine tasting you drink olive oil right um you talked about a lot about that voice that's on your shoulder that's telling you eat this or whatever right you it it seems that your willpower is on another level you know and it's because of all the Reps that you've done but if you can remember in the beginning when you were trying to go about this and you would fail right you go out you eat a massive meal and [ __ ] up and then you'd have to try and get back at it the next day what did that dialogue look like for you it was always real hard when get getting back on after well so there were times when I would have the the cheat meal or the cheat day but I would be ready for the next day so like whatever I'm going to eat the next day that's already before the cheat day that was helpful um but it it's just a I've always found those days or those meals where where it was like I'm I'm giving into all temptation and I'm doing whatever that little crazy voice says um when there were no boundaries it would always be hard it was really hard and um you know sometimes it would derail me for a week or two weeks and then it was like you know like also going to the gym every day is easy when you go to the gym every day if you get an injury or for whatever reason you take a week off even though you're like I got to get back in the gym it's not as easy yeah getting back into that routine but when you're doing it every day it's not hard at all so you just have to remind yourself of that like get through this moment that's more difficult than I remember it being and it will be easier a cheat meal kind of reminds me of like you know driving down the freeway in a rock hits your windshield and you're like oh [ __ ] like I think it made a little chip you know and then a couple days go by and sure enough it splintered out into every you know every facet of your windshield and it's totally shattered and you got to get it replaced eventually sometimes with these cheat meals eventually they might catch up to you and eventually you might have a price to pay and the price to pay could simply be the fact that it derailed you for an entire week or it could be uh something where you know you maybe uh just really struggle the next day that's that's what happens to me if I was to eat a pizza tonight like that would be amazing but uh I would have a hard time all day tomorrow I'd be thinking about it the whole the whole time and you know at the moment now like I don't think that way so why you know why have that pop back up again yeah I totally agree I it's it's unnecessary and also that idea of the um you know just keeping it consistent cuz like definitely after not going to the gym for a week getting back into it's super difficult but setting up a streak or trying to like some people like to set up calendars and just put X's for every day that they go or every day that they stick on their diet and seeing that streak and visibly seeing it happen for a lot of people makes it easier for them to continuously do it over and over did you have anything that uh I guess allowed you or uh encouraged you to make maintain that consistency did you do anything like that or I well I noticed that like uh Sunday is my quote unquote rest day and I and I'm I just don't it's not it's my least favorite day of the week and it I don't feel as good Sunday as I do every other day and I've got this kind of like well I guess I have to rest thing so you know I'm constantly having to talk myself into that rest knowing that I can get an injury if I don't ever take a break so it's like the that I have that voice telling me to go eat a cheeseburger and go to the gym and never stop going to the gym so it's like you got to really battle all of these because you can think like oh he's trying to tell you the right thing to do no that crazy voice is not ever telling me the right thing to do it's always trying to take me off of the path that I'm on um but as far as like streaks um I kept a diet journal for a long time and that was super help helpful and I noticed that like if if I even if I miss writing down a meal um I would like get to it at the end of the day I wouldn't miss a day um so I think that can be real helpful but yeah I think that's super valuable I just know like the holidays come and you travel and it's like what are you going to do am I going to do push-ups and squats in my hotel room or am I going to be a real slob and just watch pay-per-view and Order room service you know what I mean like those those are my choices basically yeah I think the Sunday rest what's important to point out is like you may not like doing it but Sunday rest is for Tuesday it's for Wednesday it's for Thursday the recharging of your batteries you know we get asked a question all the time about motivation you how do you stay motivated how do you stay dedicated to it and you know fatigue is going to be the the thing that uh changes your character like if you feel tired if you feel run down uh you won't be like your ordinary self all passionate and Fire tied up about the diet and all excited about uh training for the day because you're going to be like you know what I just I just don't I don't feel that good I don't really I don't just don't feel like going and once those things start to uh you know once those bells and whistles start to start to be heard then you start talking yourself out of the workout so it's important it's hugely important to have a day you know and I think even you know I've never really messed with this before but I I've I've lost weight in in a lot of stages you know and uh you know I I had a friend of mine who told me I so I guess I have done it before a while back you know when I went from 330 to like 270 or so um my friend who was guiding me through all this he's like all right man he's like just enjoy the week you know I was because I was like hey what do you want me to do this week because i' kind of check in with him weekly he's like just do whatever you want and I was like like what dude what are you talk I was like scared I'm like I can't be left to do whatever I want what do you mean you know he's like no honestly just just do whatever whatever you want for the next couple days you know for the for the whole week and I was like all seven days you want me just to do whatever I want and he's like yeah you know so I I did yeah I was like okay but like even having some of the power thing background and stuff like I would always go for protein I'd eat steak and I'd eat um you know eggs and stuff like that and then at night I'd usually if I was going to eat something like unhealthy it would be later in the day which would you know throw me off because I would obviously weigh a lot at the time but he knew that if he gave that to me at that time that it was a break and that I would just be like [ __ ] this after I did it for three or four or five days so luckily for me it was like he just said hey you know go do it go kind of do whatever you want but those diet breaks can be huge are huge yeah de loads too de lo weeks yeah where you just lift less yeah it's hard you you know you're in there and like you want to kill yourself in the gym and you're like I'm not even I like am embarrassed about what I'm doing but you know what its purpose is you know what I mean and maintenance time on your diet where you're like what this is such a waste of time but you know your body needs a reset your body needs a break from being in a caloric deficit your brain feels good doing that yeah it it is all very helpful the same voice that's trying to lead you into like you know doing shots of Hershey's Chocolate Syrup and stuff like that is also trying to make you over work and and and you know I know I could spend easily 3 or 4 hours in the gym yeah I'm not going to work out very well the next day and so there's that magic and I'm not going to feel good either I'm GNA have to go lay in a bed there's that magical kind of Zone where you get you get more energy from the gym than you had before the break is almost like a mediator coming in saying hey you know what you got a good point over there with like being a Savage with your training and your diet and you got a decent point over there with relaxing every once in a while it's like like somebody kind of in the middle yeah to give you a voice of reason yeah and I I've not read I've read about these principles but I've not read anything where it's like every single person should do this many reps this many sets over this amound of time like I think it is all kind of like you got to figure it out by doing it and going like maybe you got to overtrain to know what overtraining feels like and you know maybe you got to not take a break to realize like oh I used to feel really good when I went to the gym and now I'm just like sluggish and tired all day like that's not it I'm I'm assuming you did experience that cuz from what you're saying it sounds like you went through that yeah for sure God I I I went when I first read about uh um Progressive overload I was like well we just do this forever you know and then I was like why isn't this working you know what I mean and I'm also not eating enough so I mean you know not enough to like really go super heavy with Progressive overload but like I had it in my head like I can add 2 and2 lb or 5 lbs every week until I'm bench pressing you know $4.95 or something like that no sorry not going to work like that you got to take a when I was a kid I start like I the first time I did uh you know Progressive overload uh it worked great you know I was young and I was just getting to learn the sport and stuff and I think I benched like 315 or something like that and then so what I did is I wrote it out for the next like two years and I was like oh my God like when I graduate high school I'm going to bench like 550 I'm like this going be [ __ ] awesome you know and I always thought it was going to like work out and then I was as I was doing I was like oh the progress comes a lot slower and then after you do it more like your body gets used to it and yeah it's a giant process and I'm like damn I wish it just wish I wish it worked the same way every time you right I wish I could bench press a thousand pounds we got a guy in the gym he actually works here at Super training you met him today he kind of had the same same thing Cody he where he was going to bench 600 lb like within the next two weeks cuz he did 405 and then he did blah blah blah blah so we always give him [ __ ] for it it's pretty funny he's like I gained 50 pounds on my bench in two months he's like yeah he's just a natural progression of things you're going to gain another 200 pounds in Ben yeah yeah so awesome uh Ethan you and Mark are like you guys are similar age and I think you guys are at the perfect age to have heard the uh like uh saturated fat is bad uh low uh high fat is bad no low fat is good like you've seen all the trends and you said you've tried the diet like all the diets yourself was that some of the motivation to start your podcast to try to like educate people and like yeah that was certainly part of it um while I I also want to say like whatever somebody has success with that's a valid thing you know what I mean but I also want to talk about it because I never talked about weight loss really before and I want to I hope it keeps me accountable and I want to just share with people like hey I'm there is nothing special about me at all I get obsessed with stuff I do stuff in extreme manners but really there's nothing special about me so if I can do this and it's a motivation to somebody I hope that somebody can get something out of it and also if you're telling me you're getting something out out of it that's just more fuel for me to keep doing it you know and there's so many people telling themselves can't do it so it's great to have someone say well you know uh I did it and this is the way that it worked for me and I I I believe that you can find maybe not the exact path I took but something similar and you can have success too totally Let's uh let's bring this one in uh Andrew you want to hit up our sponsors and I would love if you have time I'd love to talk to you more because I feel like I feel like there's kind of another part to this that is uh different than what we've talked about love to talk about your childhood a lot cuz I think that so many parents are struggling with their children and there's so many kids out there struggling uh with their weight and it's just a it's an awful thing but I think it'd be great to dive into that as well yeah cool so we'll shut this one down and start up a new one heck yeah yep yep heck yeah all right cool so then H huge shout out to perfect keto uh for sponsoring this episode um you guys know we we utilize the MCT oil powders for our fasting uh and SEMA uses the electrolytes when he's rolling I mean the guy trains here at Super training gym then he rolls right into uh Jiu-Jitsu um usually fujit you usually fasted too right yeah yeah okay that's really hard to do but using perfect Kos electrolytes makes it a lot easier if you guys want to get in on that head over to perfectketo.com powerpro checkout inro promo code power project1 for $10 off any order of 40 or more and if you're real Savage uh any order of $100 or more use promo code power project bundle for $25 off that's all I got for you mark where can people find in Ina Ina inyang on Instagram and YouTube and bite and Ina y on Twitter and Tik Tok how about you Andrew uh I am Andrew Z and please make sure you're following the podcast Mark BS power project Mark what you got Ethan I'm at Ethan SLE on Twitter and Instagram and the American Glutton podcast but which is available where wherever podcast marksmellybell strength is never a weakness weakness is never a strength catch youall later

Channel: Mark Bell's Power Project

Views: 110,220

Keywords: ethan suplee, ethan suplee workout, ethan suplee podcast, ethan suplee weight loss, ethan suplee transformation, how did ethan suplee lose weight, weight loss ethan suplee, train like ethan suplee, lose weight like ethan suplee, remember the titans ethan suplee weight loss, celebrity weight loss journey, ethan suplee before and after, american history x, boy meets world, mark bell, mark bell ethan suplee, mark bell podcast, Power project, Nsima Inyang, Andrew Zaragoza, IIFYM

Id: y7k4sBvf7vc

Length: 111min 40sec (6700 seconds)

Published: Tue Feb 04 2020