The Law of Entropy in Body Composition

if you want to get better you have to do you have to push yourself in an unbalanced way to move in that direction so like if you want to lose weight you've got to have an unbalanced diet and go into a deficit to lose weight if you want to get bigger you're gonna have to be off so you're gonna have to add food so you unbalance things and you gain weight. So I was explaining this to someone yesterday. It's, um, if you look at the law of entropy, where things move from a level of high to low, or things will move like heat moves to cold, right? It always moves in the same direction. And then once it builds up, it moves back in the other direction. So if I had, if I had, um, uh, platform like this and I put a ball on it, it's not going to roll. If I want it to roll in a direction, I have to tilt. So I have to create an unbalanced, uneven terrain for it to roll one direction. Right. And then when I get to the destination, then I've got to turn it back the other way to get to the rollback. And with guys like that, if you're single digit body fat, like who cares if you put on a little bit of fat, you can always clean it up. Like if you get to a point where you don't like the way you look and we've done this with you, right? I've pushed your weight up quite a few times. When you get to the point where you're not comfortable with the weight or you don't like the way you look, it's only a few weeks of dieting to get you back. Like this last time we got you ready for, uh, for the podcast. It's like you you're freaking out. I'm like, don't freak out. Don't freak out. And we started, we started the actual shred like three weeks out. Yep. And what'd I give you? I toned down the weightlifting a little bit. I franked up the cardio and you dropped like four kilos in three weeks. yeah it was pretty gnarly trust your coach listen to what your coach says what you were saying about the carbs like how do you plan for this because I've had to think about this too because it's true like you may be eating a little bit different calories every day depending on how active or inactive you are

So what I've done now is I've said, look, you know, your protein and your fatter constants. So cook yourself like three or four different types of proteins and then have them in their containers and know how much protein, know how much you need to weigh out. So if you need 40 grams of protein, 50 grams, that's how much you can weigh out. Then just get yourself a nice rice cooker, cook up a shit ton of rice, put that in a container. So then you and then you'll see on average what's the lowest amount of carbohydrate I need per day. So you already have kind of an idea and all you're going to need to do is create meals for that. And then any day that you have, you need more carbs, then just add a little bit more rice or eat some fruit. Like it's super easy to eat a banana, like just it. And that's the reason I've set it up like that is because protein and fat make very good constants and carbs make a very good variable because carbs are realistically what's going to be what's going to determine performance. Right. So that's the one that that we can slide around. Now, in carbs, you don't have to cook. Like if you had to have more protein, you'd either have to cook it or you'd have to live on protein powder. So if that's constant, you know exactly how much protein you're going to eat every day. You have your protein and fat already set out, and you need to just add your carbohydrate or remove some carbohydrate, depending on what you need. This makes it really easy. But it's just the big thing is for those guys, don't obsess about it. It's not that big of a deal. And look, if you missed your calorie goal yesterday, just add those calories to the next day because we're not working on a day by day. We're working on an accumulative effect. Like what is your average over the week? Two weeks, three weeks, a quarter. That's what matters. If you fuck up a day and you were under 100 carbs, just add it to the next day. It's super easy. Yeah, that's what I tell them too. It's like, you know, day to day, it's not that big a deal. We're looking week to week with the averages. So people who are watching this are going to think, OK, so do I have to buy a Garmin in order to use this approach? No, absolutely not. I mean, most people. Most people already wear trackable tech. Like, I don't think I have a single client that doesn't wear or ring Apple Watch, Samsung, Garmin, whatever. I will tell you this. Yes, I do prefer the Garmin, but I'm not going to ask my clients to go out and buy a fourteen hundred dollar watch. they don't need it, right? If they have an Oura Ring, we'll use it. But the Oura Ring tends to overestimate things by like 250 to 300 calories. So if I know you have an Oura Ring, I can already build that into the fundamental thing. If you have an Apple Watch, you're pretty accurate too. But also consider that nutrition and your TDEE, it changes over time. So none of this stuff, I can pull up my abacus and my scientific calculator and I can calculate all this stuff out. And that could be 20% off. You never know, right? So the only way you know is if you actually are compliant and you're as precise and accurate as possible and you're patient and we see what happens over a couple of weeks. And I can be like, okay, you've steadily increased like 300 grams a week. Based on what you're doing now, we're obviously in a surplus. then I can calculate how many calories that would be and I can remove it from your foundational calories and then another two weeks we see what happens okay now your body weight is stabilized do we want to go up or down if we want to go down now I know I can go ahead and set that deficit but it might take you know two weeks to reach four weeks to kind of figure out what's going to work for you because depending on age male or female if you have any type of Hashimoto's So if you have any type of issues like that, bad digestion, that's going to make it, it's going to be highly variable outside the norm. So you have to think about that and work on observation and then work, treat everybody like their own independent study. And if you're really consistent and you're really honest with your coach, it's very easy to start dialing that in. it's been cool and like i hope more people utilize it and like other coaches if if they join your educational platform cerebro they'll learn how to implement this and how to set up because all the videos are on there um because it can be confusing at first but then it becomes so easy and i know like at first i was confused but then i was like oh my god and as a coach it actually makes it 10 times easier because like you don't have to you know go in and think of like, okay, do I have to like change calories or whatever? You're more focused on the metrics that matter, which are, is the weight, you know, dropping or going up? How are you feeling? Like, how's the averages looking like stuff like that. So it's kind of game changing, but I like just the whole like shoving in their face of like, this is what you should be eating based on like, this is your output. Like it's not lying. The tech is not lying, you know? Yeah. A hundred percent. and you don even need tech for this to work too So if you don have the tech you can still set things up and then calculate what you think they should be doing based on what you given them And then look if it not working that great All you need to adjust is adjust the calories down or just calories up Because, again, the protein and fat don't really need to change unless, like I said earlier, if you have a difference of preference in macros, maybe some people like a little bit more fat. Some people like a little bit more carbs. Then you adjust the fat to accommodate that. But if you're an athlete, carbs are your friend. So if you're training and you're low carb as an athlete, like there's I would low carb is always a subjective thing. So like if you're if you're a guy on a tour to France and you're cycling eight hours a day, 400 grams of carbs is low carb to you. If you're in jujitsu, it's the same type of thing. If you're training, you've got four or five thousand output. But three, 400 carbs is actually low to moderate carb for you. Right. So you don't need to go to no carbs. You don't need to go to keto to readjust your your physique. You just need to go to lower carb, which is lower in relation to how much output you have. Right. And that's the thing, like especially with fighting a lot of those guys, they get into they get into keto really badly and they wonder why they're gassing so much. Because you actually add 250 grams of carbs, you could be in ketosis. Well, I thought ketosis was low carb. No, no, no. If you were an epileptic and you weren't working out, then we're looking at standard ketogenic diet, which is high fat, low carb, and low to moderate protein. You're an athlete. Training modifies all that. So if you're training volume super high, you could be eating 250 calories. Also, 250 grams of carbs, 250 grams of protein. 50 grams of fat, I guarantee you after a week or two, if you measure your blood ketones, you're going to be in ketosis. I remember you talking about that and people are always like, what? But it's true. Like Max, my coach, Max, he's doing a shred right now. Um, he's getting and I had, he was doing his, um, blood BHV, which is a measure of how that's a better measurement of ketones than using the pea sticks. So I think he was eating 150, 175 grams of carbs and he was at like 0.6, 0.7 millimoles of ketosis or ketones. So that isn't deep in the ketosis, but that's still ketosis. Anything above about 0.5, 0.6, you're making more ketones than that is normal because you really should be like at zero or 0.1. Once you get past 0.5, you're actually in ketosis. You're just not in deep ketosis, but you're in nutritional ketosis. So it depends on like how deep you want to go, right? And using ketosis for epileptics, you want it deep. But ketosis for an athlete, you don't want it deep because you still want to be able to utilize carbohydrates to fuel your workouts.