Live LOUD Life PodcastLafayette Colorado

Episode 54

Weight Loss Nutrition

With Roy Ulrich & RUF Fitness

What are some of the biggest mistakes people are making with their diet?

Monitoring progress is looking back at your goals.

Understanding macros is the key to weight loss.

Most people are undereating in terms of calories and undereating protein.

The scale is a tool and needs to be used as a tool not the only form of progress, a tool can be mismanaged and used and it needs to be helping you not hurting you

About Roy Ulrich

Nutritional Building Block With Roy Ulrich RUF Fitness Live Loud Chiropractic Lafayette Colorado


  • Personal Trainer & Health Coach
  • Nutrition Coach
  • Gym Owner
  • Online Coach

Connect With Roy:

Roy on Instagram:
RUF Fitness Website:
RUF Fitness App:…

Anthony Gurule  00:09

What’s up, guys, welcome back to the Live LOUD Life Podcast. My name is Antonio, your host. And today we’re gonna be talking about nutrition and training I have with me Roy, all rich, he owns rough fitness. But it’s more than just that, because I’m gonna let him give the intro on what he’s doing, not only here in Lafayette, Colorado, but from a global scale as well.

Roy Ulrich  00:33

Yeah, man, thanks for having me on the podcast. I’m extremely excited to be here and talk to you guys about nutrition today. So yeah, so as you were saying, We own a gym right here, literally right across the street from you guys. In Lafayette, and we do a mix between hit training, cross training, bodybuilding, but more so on a global scale. We do a lot of things between workouts, nutrition and accountability. We have our own app, we have our own supplements to help people with supplement regimens if they have gaps in their nutrition. But what we do different than what I find most people is the educational piece, I think a lot of people will join an online program or a gym and they just say, okay, workout or follow this nutrition plan this, do this. And then that’s it. And nobody ever really knows why. And as soon as you’re one month, three months, six months, however long it is of your workout, nutrition commitment is done, then you’re like trying to figure out what what do I do now? Right? So what we do is when people come into the program, people always asked will tell me what to eat or tell me what to do. And we pride ourselves in going through the journey with you. So you can figure out with us what works best for you. Because at the end of the day, we’re all I mean, biologically, we’re all humans are certain rules we need to follow. But everybody’s different how they respond to certain things. So it’s about figuring out what’s best for you and your results.


Yeah, that’s awesome. And we were chatting about before we started, is, and before I said, how you how long? How long have you had the app? When did you first create it?


In 2019. So we’ve had that for about three years now.


But you were previously doing the online training.


Before starting online training, probably back in 2016. I’d love to say and it was all through like text messages and emails and people used to like, type out, like what they ate every single day type out their workouts. And I don’t think people nowadays we always make fun because we have some of our clients have been with us for like five years, for sure. And we always make fun. We’re like, remember when you used to have to like, send those reports and probably took you like 30 minutes to an hour just to type it up. And now people are like, Oh, it’s so difficult to track my stuff in our app. I’m like, This is the easiest thing. You have no idea man.


I used to walk to school, but an uphill boy. Oh boy, I was gonna say is 2020 was huge for you guys, because obviously everyone was online. At that point was so many gyms being shut down. And which is really cool, because it gave a lot of people from the online platform, you know, a very awesome, equal opportunity, a chance to compete with all the local gyms because everyone was gonna be in the local.


Absolutely, yeah, we’re super grateful. It’s bittersweet because the online stuff was starting to do really well. And it got to a point where financially I said, Man, we should have a headquarters where we can film videos and film content for our people. But we can also run in person classes. And so we finally took that leap, we opened up our gym in 2020 was February 1 of 2020. And it wasn’t a month or two later that everything got shut down. So bittersweet because this new gym that we’re gonna do in this idea, and all this ambition was like, oh, and we lost upwards, over 50% of our members. Because of COVID, the shutdowns in the regulations and stuff, but the online stuff we went, I mean, we ended up getting over 300 350 People like it was crazy, how much growth but you know, I’m super grateful. Because of all the work we put into this online program, we had the foundation. So we were able to handle those people, we’re able to make custom plans for all those people and connect with them and get them to where they want to be during the hardest time for fitness, but also the most important time when it comes to everything. Now you


said something interesting. So custom plans, because I know there’s obviously a ton of different programs and whatnot out there some of which are custom some or which are just template forums, or whatever that is, what are some of the things you do the the intakes, the questionnaires and everything else that helps you develop the custom plans.


This is my favorite part of the process, but also the part where we figure out how serious people are about their health and nutrition. So usually people will join a program and immediately say, oh, based on your goals, here’s your plan, right? And in the first week to two weeks, we get people to document and track what they do, right. So in this first period, people were like, well, what am I supposed to be doing? We’re like, just track like, just track what you do because What that does is it tells us where you’re at. One of the biggest issues we have with nutrition plans is that it’s so black and white. It’s so from one extreme to the next, you went from drinking a couple times a week eating pizza, not caring what you did on weekends, not working out to all of a sudden, you’re working out five days a week, and you can’t have carbs or sugar or alcohol. It’s like night and day difference, and how are you supposed to make that a lifestyle, right? And then people always talk about having to be in a caloric deficit to lose weight, right? Well, how much is a caloric deficit, most people don’t even know where they’re at. And we find a lot of people are actually under eating on a regular basis, more so than over eating. And it’s causing all these hormone imbalances and issues with our thyroid and their metabolism. So when we track in that first week, what allows us to do is say, Yeah, typically a coach would probably start you here, this is where your goals would be. But because you’re 600 calories off of that goal, instead of just jumping you to where you need to be. It’s like running a marathon, right? If your goal was to run a marathon, if your coach had, okay, sweet, you want to run a marathon? Let’s go do that right now. You’d look at him like he’s crazy. Yeah. But with nutrition, when they say, Oh, this is your goal is to lose weight. Well, let’s just cut all these calories or change all this stuff overnight, then how is that supposed to fit into your lifestyle. So we always teach people like, this is where you’re at, this is where we want to be. And this is where we’re going to start this week. And that’s, that’s where the customization comes in for people.


That’s awesome. And as we were kind of chatting beforehand, some of the topics we want to discuss is the Under eating mentality now, and part of the reason, one of the things I wanted to chat with you specifically because you did the cross train, because you did the hit training, and those types of different mixed modal factors that how much does under eating really create a negative impact for people?


Yeah, well, I just give you guys a rundown through this, especially if you struggle with your weight. Most people who join a gym, or they want to work out or change nutritionists, because they want to build lean muscle and burn fat. Like ultimately, that’s what it comes down to whether you want to perform better, or you just want to look better or lower your blood pressure, those two things always correlate. And what happens is that so many people are in this mindset of I have to be in a caloric deficit to lose weight. But most people don’t really understand how many calories they burn on a day just being alive. And so they think I can’t tell you how many people have come to me be like, Oh, my God, I’m eating 1300 calories a day, that’s too many. So then they cut themselves to 1200. And they lose a little bit of weight. And then they hit a plateau. Yeah. So then they cut to 1100. And they hit a plateau even faster. So then they cut to 1000. And then they aren’t losing any more weight. And they’re like, then they go to 900. And it creates this, this cascade of negative events in your body for sure. Right. And so what ends up happening is that you can’t go any lower, and you’re wondering why you’re not losing weight and what you didn’t realize that you weren’t fueling yourself right for whether it’s your training, or building lean muscle, optimizing your hormones, I can’t tell you how many people struggle just with hormones as a whole, when it comes to performing better being better in their workouts, losing weight, whatever the case is. So most people when they actually come to us, they never have an issue with their carbs, or their fats, usually, those two things are pretty in place. And so what we have people do for that first week or two is we have them track their food, right, you have to track your food, just like you track your workouts to measure progress and what’s working and what’s not. And the biggest thing, it never fails, 99% of the people aren’t eating enough protein. And protein is the only nutrient your body can use to build your lean muscle tissue to repair it and to preserve it right not to mention its functions for your hormone production, like so many amazing things that your hair, skin and nails, protein, right? We’ve had clients, their hair’s falling out in there trying to do all these medications to fix their hair, and we get them eating more protein like, Oh, my hair is much nicer. It’s crazy. And the scary part for people though, is that they want to perform better in the gym, right? They want to start working out, but they’ve cut their calories so low, less than what you need just to even survive. And it’s like how do you expect to perform at a level high enough whether it’s hit training, or cross training or bodybuilding, whatever it is, or even just running? How do you expect to perform well enough to challenge yourself? If you’re such if you’re not giving your body the nutrients that need for sure. Right? And not to mention that let’s say you do you get over that and you are able to put yourself in the workouts? Well, the workout in itself is where you do damage and stress to your body. And because of that damage and stress, you probably heard if you don’t challenge yourself, you don’t change, right? So you challenge yourself, your body says man, here’s all the stress now, we need to recover. We need to adapt, we need to build this lean muscle so that way we can perform better next time. But again, we just said that protein is only macronutrient that could technically create a lot of those adaptations. So if you’re not feeling yourself the right way, how are you going to progress? How are you going to move forward? And this is the issue we see again and again why? Somebody works out for two or three days. They’re extremely sore their way like The first three days you wake up and you feel great, right? And wake up at 5am You’re crushing it. I never want to stop working out ever, right? We hear that all the time. And then come day four, or the next week or the weekend, you’re like, You’re so dead to the world and tired. It’s like, you can’t even get the motivation to get out of bed. Yeah. And you’ve heard it before you are what you eat, right? And people aren’t eating enough. So how could you expect to be more if you’re not eating enough for that? Does that make sense for sure.


Now on that same token, because I know we were talking about protein, obviously, being less is how much carbs are demonized. And especially when you’re looking at HIIT training. And I think it really just depends too, because I had another nutritionist on registered dietitian A while ago, and it was the same thing. Not enough protein, typically not enough calories. But from an endurance standpoint, looking at utilizing different substrates, such as fat over carbs, but when we’re talking about hit training, I mean, fats come into play a little bit, but not as much as carbohydrates. Right.


And so I think the issue is, and especially with a lot of the fad diets, people put a lot of emphasis on demonizing these things. But all three of them play a huge role, right? Sure. Even thoughts as far as like your cell health and protecting yourself and optimizing and your hormones as well. Fats are super important. But people say, oh, there’s good fats like avocado, you can obviously if you eat a whole avocado for most people, that would be way too many fats for a lot of people, right? So again, it’s specific to the person it’s not good or bad. It’s the right portions for you. Same thing with carbs, a lot of people like, how could you say carbs are bad? If I were to ask you if broccoli is good for you, or brussel sprouts are good for you. You’re like, Well, absolutely. I’m like, Well, those are cards. Right? Right. But it gets really funny when we start talking about like fruits and how some people have this controversy of fruits are healthy or not, of course, they’re healthy. But again, if you only ate apples, bananas and vegetables, and nothing else, no fats, no protein, that wouldn’t be good. Yeah. And same thing for the alternative. Right? So carbs are your body’s main source of energy. And even you kind of mentioned like endurance running, even people who run marathons. If you are proficient marathon runner, you do Iron Man’s, what are they eating in the middle of their runs, they have these goo packs that are all carbs, right? Because they need that energy right here right now. And the only way to get that is through carbohydrates. Fats take a long time to digest. And it’s funny to me, for people especially like with a diet, that’s the Atkins diet or the keto diet, for you to say, Oh, if I eat too many carbs, it’ll get turned to fat. Or do you not think the same for if you eat too many fats? Yeah, that is fat, fat. So just to get people away from the idea that carbs are bad, and that you need it to fuel and the craziest thing ever, right. So I always teach people that the more lean muscle tissue that you can build, the more you’ll increase your metabolism and ultimately burn more calories. So when we look at the long term of performing better or burning more fat, you want to build that lean muscle. A lot of people have this idea that if I eat too much protein or build too much muscle, I’ll be bulky, I promise you like you would have to easily eat doubled what you’re eating right now just even think about maybe it’s not gonna happen. Yeah. But what people also don’t think about is that your body’s main function is to survive. That’s it, and you need energy to survive. Yep. And carbs are a body’s main source of energy. So it had to choose between having the luxury of building more lean muscle and burning more fat, which stored fat as your stored energy in case you ever need it, if had choose between burning that fat and building lean muscle as a luxury, or surviving and getting energy from your carbs, was going to choose energy every single time. So if you’re, even if you are eating enough protein, if you’re under eating and carbs, you’re not getting enough energy from your carbs, or fats, while your body still needs to energy and your body is more than capable of taking the protein from your muscle or the protein you’re eating and going through a process called nuco. nucleaus messing up the word here we go Genesis nuclear, I can’t ever say I can’t say but you know, it’s, it’s a mouthful. But taking that protein and turning it into carbs, right. So it’s almost counterproductive to not eat enough of these energy sources. Because then again, as your body’s main energy system, if you’re not getting it from the food you’re eating, you’re going to get it from somewhere else for sure.


Yeah, yeah. You made an interesting point, too. It’s funny, I just had a patient this morning. More of an endurance athlete who’s looking to get into some mix modal training and more resistance training whatnot. And I was showing them you know, a couple endurance athletes that are doing more of that OCR racing and that type of stuff, what she’s interested in, and one of the guys like, oh, I don’t want to I don’t want to be bulky like that. I’m like, you know, cuz that’s, that’s the such a common misconception is that if you lift weights, you’re going to get bulky I was like, You need you can’t just make muscle out of nothing.


Well, it’s it’s so funny because I was 125 pounds soaking wet in High School. St. Height fights. Yeah, I used to wrestle and I never had to like, they were like, make me eat more just to hit my weight class. And when I got to college, I got into bodybuilding. And my goal was get to 160 pounds, which took me about two years. But I don’t think people realize the amount of food I have to eat on daily basis to gain weight and I still just look like an overgrown teenager. Like I still don’t even look big no, like, it’s it’s one of the hardest things to do. Like people say that they struggle losing weight, like losing weight once you understand it right? Once you learn, you know how to eat right in the right portion of stuff. Once you have the discipline, it’s just consistency. To eat, the amount of food you would have to eat to actually put on muscle and train your body to do that is so intense, I don’t think people realize, and it’s just crazy, like, it’s just not going to happen. And my favorite thing is, is somebody actually came to that they said, I don’t want you bulky I said, Listen, I said, this is what you’re doing. Now. This is what I’m going to make you do. Just trust the process. If it makes you big and bulky. If in six weeks, you’re big and bulky, then just go back to what you were doing before and you’ll be good, right? It’ll go away. And it never happens. People never gain the weight.


My my daughter’s for right now, when she was born. When I had more time, obviously only having two kids and earlier on in business. My goal was to bulk. And they call it the seafood diet, right? Like if you see food and you eat it. And that’s what I did. And I was joking, because my wife was breastfeeding at the time too consistent, we’ll just have to have a baby. So I would make her the same shakes that I made that I also made. It consisted of almond milk, half and half, I put like four scoops of peanut butter protein, some cacao and I don’t know something else, man, it was like that one shake was probably like 1000 calories, right? So, but I was also doing the things that would promote it too. It wasn’t like I was just lifting. And with that, too, you also have to do hypertrophy type of lifting. I mean, what most people don’t understand is like there’s so many things that have to come into play in order for that to actually happen, which does also make it challenging to build muscle for an older population as well, where hypertrophy training is so important. Yep. I’m dealing with circles, sarcopenia and everything else. But I think that’s what is so interesting is just like, No, no, no, that’s not going to happen. But to that point, also, it just shows you when you’re talking about quality, right? Because when we’re looking at calories, it’s that fast, fast fat, that peanut butter the whole point of the peanut butter. How many of you actually notice serving size of peanut butter? Oh


my goodness, my favorite thing is my favorite thing on social media, they have a little meme going around. It’s like what you think a serving size of peanut butter is versus what and they had the tablespoon it sure enough looks exactly like what I put on a on a spoon, right? Like, it’s like four times the amount of peanut butter. And I’m also like, put that on my sandwich. And I’m like licking the spoon. Yeah, I’m getting all of it. Whereas


it’s a teaspoon in that one teaspoon is 180 calories, give or take. And now not saying that that’s bad. But when you’re talking about calories in calories out and understand the balance of protein, fats, and all these other things is like we as a as a society over eat. And it’s typically over eating in not an advantageous way. We’re saying you need more calories, right? But the conversation is really about like the portions of the portions and what type of calories to and


the amount of people who come to me and you’ll probably a lot of people fall into this category is whether they’re they have this goal, right? And they can’t figure it out. And so they come to me asking for help. And they say, I say well, what is your nutrition look like? And they say, Oh, I’m not worried about that because I eat healthy. Yeah. I say, Well, if you’re a pretty good at you, and you’ve heard before, it’s 80% diet 20% workouts abs are made in the kitchen, you can’t outwork a bad diet. So if your nutrition is on point, right, and that’s what you’re telling me, then why are you coming to me for help? Obviously, something’s missing. Yeah. And it’s not always to say that you’re not eating healthy, but you’re not eating in the right portions. And that’s why I always tell people track their food, like somebody who’s doing the keto diet, I say, sweet, can I see what you’ve been eating? I say, Oh, I don’t track. I’m just doing keto. And I almost chuckle on the inside, right? Because I’m like, the amount of carbs you do get if you’re getting any are probably way more than what it needs to be, or you’re still under eating or even in the keto diet, you can overeat protein, and that same process can be kept and and throw you out of ketosis. So if you’re not tracking you really don’t ever know. Right? And same thing with like the serving size of peanut butter, right? People could say on eating healthy, well, sweet, but you’re eating three times the amount you’re supposed to and don’t realize until you actually measure and weigh it.


Yeah, and do keto cracks me up? Because now you got keto keto candy bars, and you know, keto everything.


My favorite is keto water, and I really wish there was one of them. And I looked at it, and I was like, oh, maybe they like add something to it. But nope, it’s just water. It’s just straight water and they just put the word keto in front of it cuz they know people are gonna buy it is the craziest thing that cracks me and what’s even funnier. And because you’ll see this a lot to like, because, you know, there’s a lot of value on run around the higher protein diet and stuff too. But even with keto is that there’s a company that makes this bar right, and it has, let’s just say, like 25 grams of carbs. And so then they make a bar that only has 19 grams of carbs. So now to them for their product line. That’s a Keto bar because it’s less carbs, but it’s not a Keto bar. Same thing with protein, right? They’ll have a cereal with one gram of protein. They’ll add protein to it. So it’s five grams. Protein is like a high protein cereal. I’m like, pick it


out. Yeah, I’ve seen like pancakes and everything. So you write protein pancakes and all that. But


again, that’s why like if we get you to track what you eat, and you’re doing all these high protein things, but then you realize how your carbs are being blown out of proportion, because it’s not really high protein, higher protein than what it was before. Then all of a sudden, you start realizing that even though I’m trying to do higher protein, now it’s blowing my carbs and fats, we can start to regulate those things, for sure. And then sort of another point of all this to kind of bring this together as far as calories in versus calories out, and people under eating, but I find for most people, as far as portion goes, and fixing their hormones and regulating their metabolism and things like that, that most people, I don’t even need them to eat in a caloric deficit, right? Because I always ask people, I say, what’s your goal is to lose weight, or is it to burn fat? And people always say, Well, I want both. And I’m like, no, no, if you had to choose and they said, well, obviously I’d rather burn fat. I’m like, well, sweet, losing weight. It’s not hard, right? Like, just like start skipping breakfast. Yeah, right. Like if I stepped on the scale, and then I step off the scale to eat a hamburger, I step back on the scale, you’re heavier, like just eat less, right, that’s easy to lose weight. But when you try to do this the right way and burn fat, right? Again, we talked about building the lean muscle tissue, increasing metabolism burning more calories. And because people for so long, I’ve just focused in on calories in versus calories out. If I can just get you to eat the same amount of calories that you burn on a regular basis. In the right portions with the right protein, your body’s gonna be like holy cow, like, what are we gonna do with all those proteins gonna do such amazing things for your metabolism, your thyroid, your hormones, that naturally you’re going to burn more fat. And I said, even if you gain a pound or stay the same way, but you feel better, you have more energy, your clothes are fitting better, the inches are coming off, wouldn’t you rather that anyways, for sure. And so for most people, when they join the program, that’s it’s like super scary for them. I’m like, Okay, sweet. This is where you’re at, this is where you want to go in this where you’re starting, they’re like, Oh, my God, I was eating 1200 calories, and you’re telling me to eat 1600 calories, that’s going to be way too many. And sure enough, like after six weeks, after eight weeks are like, Oh my god, like they look at their photos. And they’re like, I never even realized, you know where to go. And then once we regulate where everything’s at, and then you hit a plateau, now we have so much room to work with, to be able to cut you down a little bit. But even with a caloric deficit, you don’t want to be there for a long time, right? Cuz your body’s not optimal, there, you want to lower yourself a little bit, hit your plateau, then go back up to where you’re optimal. And then you can cut a little bit more, right. And that’s kind of the process that we have to repeat again and again, again. And that’s where I think it’s hard for people because they just want that one solution, oh, I just have to give up carbs, or I just have to eat in this window of time. Or I just have to do this one thing for the rest of forever. And it’s never going to have to change. But your body is always changing, right? You cannot eat the same thing you ate when you were 19 years old, or drink the same way you drank when you first got to college, and have the same results, right? Like just with age in general things change, right? I’m already started noticing for myself that my body doesn’t hold on and use carbs the same way it used to when I was in my 20s or in my early 20s. Right? So I’m starting to notice that, hey, I got to get my fats a little higher, my carbs a little lower, just for how my body’s changing. For sure.


So one of the other I can’t remember when I was going through Gen G’s using in body, we do have an in body scan. Yeah, so I so I wanted to go back to basal metabolic right. So we have an in body scanner that we we’ve had for many years now we mostly got it because gyms that we were a part of are gyms within the community, every New Year’s everyone’s doing a new year’s challenge. And it’s always about weight loss. And people get super upset. They’re like, I didn’t lose any weight. And so really having the conversation was, well if you lose three pounds of fat, but you gained three pounds of muscle, what’s your net loss? Correct. And they’re like, Oh, I guess it’s not anything. So you tip the scales in a beneficial way, even though it shows the same amount. And so what’s important about that is for those who don’t understand what basal metabolic rate is, this is the way I describe it is imagine which is kind of a weird analogy, I apologize. But imagine you’re in the hospital, and you’re on in you’re just in an accident and you’re just laying there, right, you’re just laying there because you’re just in an accident. This is the amount of calories they need to give you to sustain basic metabolic functions ie your heart, your your digestive system, so on and so forth, so that you don’t start wasting away because if you’re under that, then your body will pull from whatever it can, whether that’s fat, whether that’s protein or stored glycogen within the muscle, so on and so forth. So you can still use glycogen being glucose and or carbs, right? So you can still utilize those, but your body is going to start wasting away. Now obviously, can you be like Well, can I still select fat first? It doesn’t happen that way. So what most people don’t understand is I show them that basal metabolic rate based on their lean muscle mass, which has come to your point, right? And they’re just like, oh shit, I’m like really? Below that.


No. And what’s really crazy off that point is you just said that if you were in an accident, you were laying in the hospital bed doing nothing. That’s yeah, some people come to my gym and they do the in body scan right before they work out in bed. Add an extra 300 calories. Yeah, so you got to think that let’s say you’re in body scan says you burn 1350 calories just to be alive, not wither away. Well, if you just come to this work on you burn an extra 200 calories, well, now you’re at 1550. Not to mention walking and living movement, right? Lifting your kids up, right? Like all these things that happened throughout the day, like, that’s where I’m saying, like, when people see, I’m putting them at 1600 calories, I’m like, it’s probably just a good amount for you. It’s just making sure we eat in the right portions of things, you know, for sure. Um, so yeah, and with the body scan, what we really use it for more than anything as a measuring tool. So I’m not a big fan of scales in general, because there’s so much room for it. Like variation, there’s air variation, just like I just said, like, people will come to me, and they will, when they we have check ins once a week. And they’ll get on a scale like, Ah, it’s up to pounds. And I’m like, Well, yesterday, you just went out to eat, and you don’t normally do that. So your sodium is probably higher retaining more water, or you just ate more food than you’re used to. Or my favorites, like when ladies are on their period. And like, you know that this happens every month, you’re retaining fluid, your hormones are out of whack, and you’re gonna gain the most weight I’ve ever seen a lady gained during their period was 12 pounds. And it wasn’t the week later, they had it looked like they lost 15 pounds in one week. That’s crazy. It’s It was insane. Because you’re not going to hold on to that weight, right? But same thing with the in body scan, right? Like you can get on the scale before the workout or after. Yeah, even coffee, you having caffeine before you get on anybody’s can can vary their results, how much water you’re drinking, all these things can bury it. So, of course, we always take things and I just actually just did a lecture on this not too long guys, as a coach. That’s why I tell you that it has to take more than an eight week challenge, right? It has to be a lifestyle. Because we look at things on a monthly basis, you actually check in on a weekly basis to make sure like, Hey, do we need to tweak anything, keep motivated. But over the course of a month, what does this inbody scan look like? So that way you can get rid of those variables. And for sure, the longer you stick to the program, three months of data, six months of data a year of data, that one time that scale was extra high for whatever reason was not going to look like much over the course of time, we can see where those trends are happening. Right. So my favorite way to track progress is two things is one how do you feel and to your progress photos? When I asked you how do you feel you’re like, Oh, my clothes are fitting better. But the scales up four pounds. I’m like, I’m like you just said Your clothes are fitting better, and you feel great and have more energy. But the scales up, right? Well, again, right? If your body’s used to eating 1000 calories because you’ve been cutting Now have you eaten 1300 scales probably going to go up. But you’re burning fat, right? So like again, and we look at progress photos. And again over the course of three months, six months, everybody hates their progress photos. Like I don’t want to take them like that’s the reason why you need to take them. Yeah, that’s the reason why you’re here is because you don’t like the way you look and you want to fix Yeah, and never fails. Within three months, six months, they look and I show them those pictures like holy cow. Yeah, I just I think back to that person six months ago. And they didn’t even want to take that photo. I’m so glad that I did it


well into that no to I mean, going back to that time where I was talking about bulking, I was lifting, I was eating. And this was again, the seafood diet. I was when I say eating everything. I wasn’t like I was slamming candy bars. You know, I was definitely eating a much more high fat diet and high protein diet. But I wasn’t really being restrictive in any sense. I was at my lowest body fat percentage, and I look the best that ever did. But I was also the heaviest I’ve ever been. That being the key I was probably I got up to and it was kind of crazy. And again, this is going off the embodying the scales with the scale show this, I hover around 190. Within within. Within 12 weeks, I was up to 215. And but I was lifting one rep max heavy stuff. A lot of that was and I was still doing like high intensity was because I do a ton of kettlebells. But I was the heaviest I’ve ever been. I was the leanest I’ve ever been. Also look the others that look the best that ever have. It’s crazy because I was yeah, it was just I love that. Yeah. And now I want to be able to get I want to try to bulk and get that much. It’s just there’s just been it was hard because it was I was eating everything. But the training was the hardest part to be honest. Because it It took again, back to the point, it took a specific type of training to hypertrophy.


Absolutely. And I think back to like what you were saying with the scale of stuff, like I don’t want to diminish the scale, because we do use it as a measuring tool to tool. But the issue I run into is when people like their identity is in that scale. Because we actually had this with a couple of our clients, like they struggle with their body image and their weight or their performance, whatever it was, and their whole identity wasn’t at scale and losing weight. And when they learned what we taught them again, education is such a huge piece. They did it like they lost the weight. And it’s like well, then like what’s your purpose after that? Right, you know, and so what’s really hard is that once you get to that point where you’ve lost the weight or you’re really really really lean at the scale might actually start going in the opposite or you’re definitely going to lose any more Weight, right? So to find the motivation or realize that, hey, you have a different goal now, it’s so hard to separate people from that scale. So yeah, right from the beginning, when somebody joins a program, although we use it as a tool, I try my very hardest not to have somebody identify, like their happiness with the number on the scale says, because even just working out harder, right, like I My favorite example is like if you go start going for a run outside, and you get a little bit of a sunburn. Well, if you get a sunburn, your body is going to want to repair that it’s going to send fluid, it’s going to send nutrients to fix that sunburn to retain water skill is going to go up. And people don’t think about that, like, same thing happens with your muscles, like you work out, your muscles get sore, they swell a little bit. And so all of a sudden, after one week, the scale goes up because you’re sore, and you’ve been working so hard. And your pants might fit a little tighter because your muscles are swollen. They think, oh, I’m bulking. I’m like if it happened that fast. Like I would already be like 190 pounds at the CrossFit Games. That’s how it would be. And it just doesn’t happen that way. Right? And so the thing is, of course, it’s going to take time, right? Like, let it play out, let it happen, it’s going to take way longer than just a week. And again, even after that, like how long are you willing to be consistent with this thing? Because once you learn these things, and you get the performance, or you get the goal or you lose the weight? Well, something has to happen after that. Yeah, as soon as you stop tracking the food, or you stop tracking the workouts or you stop, where there’s no more goal or no more ambition, then you’re gonna go right back to your old habits. And you’re gonna end up there right back in the same situation you were before


what what we did with a few people and knowing that they had that, that mindset, and that reservation about the scale is before those challenges, I would just put like a sticky note or a piece of paper up there. So they couldn’t even see the results. And then at the end, you’re like, hey, look what you did. Yeah, you know what I mean, today is cool. They had no idea what it was. But to that point, also, I was listening to the it’s called the it’s either Hubber min. Or Huberman podcast, if you heard of him, Andrew Huberman. He’s a, he’s a Stanford professor. So each podcast episode is literally like a neuro science lecture. It’s amazing. But he has amazing guests on too. And I apologize. I cannot remember the gals name because I literally just listened to part of it yesterday. But she does a lot of research on mindset. And what was really interesting is they’re talking about mindset and nutrition. So oftentimes, and then this was called the milkshake study. So they had they had a milkshake. And they had, they split up into two groups. So they had one group who was basically told, Hey, this is a high fat. This is a high fat milkshake, that you’re going to consume forever amount. So the fact that the person knew his high fat milkshake, they thought it was high fat, they thought they’re consuming high fat, they had a certain hormonal response within their body, they were given the exact same milkshake that they were told was high fat and say, Oh, this is actually a low fat milkshake thinking it’s healthier for you, right? They actually saw reduction in ghrelin, which is basically that hormone that’s released to tell you more, you are hungry, they saw that they saw a reduction in the ghrelin with that because they assume that they were actually eating something healthier, right. So a lot of So basically, what they’re pointing towards is like when you’re looking at nutrition, this is the whole demonizing of the carbs to protein to fat, whatever it is, when you have that negative mindset or connotation about what that’s doing for you, you’re actually in turn creating a negative internal effect hormonally, just from that. Whereas if you think like, oh, this is broccoli, and this is the education component, which you guys do so well about. This is broccoli. It’s not like we know it’s good for us. But like, we don’t really know why, oh, this is broccoli, it’s got carbohydrates in it’s got a lot of good vitamins, minerals, that’s good. And then you actually have a much more positive hormonal effect outside from just a normal metabolic effect.


Well, two points to what you just said about first education that D My demonizing things, and I think a lot of it, the demonizing has to how people were raised, like how their parents Oh, you did the amount of people who come to me and say, I can eat potatoes. I’m like, potatoes are amazing. And it’s amazing to me how they think potatoes are bad. So they won’t eat potatoes, but nobody’s gonna process tortilla and go wrap that because they don’t have potatoes with their ground meat they want to have and like because somebody says low calorie, right. So it’s just the low calorie thing is healthy, but the potato that grows from the Earth is not much search man. Right? So it’s just crazy how people envision these things. But there was a study that I did in college and I wish I had I need to go find it. When is this kind of talked about all the time, around mindset, and they had three groups. And they had one group that just didn’t work out at all right? They had the last group that got to work out in a gym, and they had this this middle group that got to go to the gym, but they didn’t work out. And they just watched videos of people working out and learning. And, of course, the people who didn’t work out so the worst results, right? The people who did workouts are the best results. But what was crazy was that middle group that still didn’t work out, but was just in the environment and learning and it was just part of their life. And they were in that mindset performed better than the group that didn’t work out at all, even though they had the same amount of activity. Yeah, and it’s just it’s crazy to me to think right how important that mindset It is. And again, that’s why we’ve emphasized so much in our program, the educational side of that, because if we can get you to understand why you’re doing this, and understand what you’re putting on your plate in importance versus a Kosha, saying, oh, eat chicken and broccoli, like, I hate chicken and broccoli. Yeah. Right. Like the education is just so important there.


Yeah, it’s funny because that guy had mentioned a very similar study where they were looking at people that did, their their occupation was more activity than obviously, like a desk worker. So in this particular study, they talked about, like housekeeping that like a hotel or something like that. And so they asked them, the majority of the people assumed like, Oh, I’m not, I’m not working out, right, because their day to day activities in life didn’t seem like working out. But so they took the group, they split them up. And you know, one side basically was not told about the benefits of movement and exercise and the other ones just like, hey, you guys actually are moving quite a bit. And you should consider this a good amount of your exercise daily recommendations for which again, for a week saw significant physiological changes within their body simply by doing the exact same thing. And that’s the hard part too, is what we talked about, is just like, a lot of times people assume that you have to only do things within the gym. Some Some people live a very active life, for instance, like not all but like mechanics, or landscapers on my hay ban. And this is back when I was doing some more coaching. I was like, you don’t need to come in here and bust yourself. You’re working out seven hours a day, like if anything, you should come in here and supplement and augment some maybe some some of the deficits you have in certain problematic areas, but you’re just crushing yourself not understanding that you’re also working out. So it’s


so funny, because like, again, I feel almost everybody. If I said this, she would say oh, yeah, I’ve heard that before. It’s 80% diet 20% workouts. We talked about this earlier, ads are made in the kitchen, you cannot work about diet. But these landscapers who are working all day are these nurses who are on their feet all day. Oh, I want to get in shape. Let me go to the gym, like like you’re already I’ve had people lose 30 pounds, just walking, right like or like, literally any activity that’s more than what you’re doing now. Or if you just consider what you’re doing as physical activity. If you can just fix your diet, if we can teach you about those things. Like you got to think that in one workout, you might burn What 100 calories, right 200 calories. But you have to think that throughout the entire day, you might be burning 1300 14 1500 hours. So that workout as far as calorie X, like the amount of energy expenditure, I didn’t want to have to mess up another word. Like it’s so small, so my new compared to the amount of calories you’re eating throughout the day, so that’s going to play such a bigger role when it comes to your results than anything else.


Yeah, I had a conversation with a colleague. This was years ago, but he was talking about same same principle right? We as hunter gatherers, what is the same thing that what is that? What is the one movement? This The question is what is the one movement that humans have been doing? For aeons that’s burn the most calories than anything else. Walking, walking, right? Just it’s it’s, it’s it’s not only just the amount of calorie expenditure, but also that comes with it, right, because most of us are walking outdoors. But the added benefits from not only being outside, there’s just so many other benefits layered on top of that bump from going back to that calorie expenditure. And and again, technology scales, wearable devices and things like that they have their place, maybe not the most accurate, but in the turn of this year, I’ve been attempting the 75 Our challenge has many ups and downs. But seeing that scene from a heart rate, shot monitor and everything else, seeing the changes that I get from consistent walking and or more aerobic base type of things like running, I’m hitting more than I am on my hit training. Yep, my high intensity interval training, which is saying that you actually burn more fat and stuff with this. I mean, there’s, it’s, it’s just crazy. It’s just insane to think about because then you also dive in into, which is a whole nother thing, which I don’t know as much about but talking about the implications of nasal breathing and aerobic capacity actually burning more fat than high intensity. When you’re at a certain level, you’re basically within a zone that’s only predominantly burning carbs and things like that. So, you know, it’s much more layered in the most people think but at the same time, we oftentimes make it more complex in


  1. Yeah, it’s funny, cuz I just, I literally just did a call on this right before we started this podcast. And it’s the question is like, well, what’s the best workout? And the answer is always what you love and what you can do most consistently, it’s very difficult for me as a coach to to motivate you and convince you to work out. Like it’s so hard for me to do. And I think people look for that. I’m like, you’ve got to, you have to make up your mind that you’re going to work out, right. So even if it’s just a 10 minute walk a day. And you do that seven days a week, which isn’t hard, right? It’s a 10 minute walk. But what that does, that builds the habit. And now it’s easy for me to change what you do in that 10 minutes or to add on to that 10 minutes than it is for me to convince you to do the 10 minutes. And we just talked about the fact how all the benefits of walking and the great things about it. And again, while you’re doing that, we can focus on nutrition, which is gonna play the biggest factor anyways, and we just build from there


to new Pablo Satsu Linus kettlebell guy, he’s the one who’s kind of coined for bringing kettlebells to the states in America. You know Russian says comrade a lot and things like that, but he’s funny. He has a he has a quote or saying he’s like, you’re all adults. I don’t need to cheerlead you. I don’t need to motivate you either want it or you


don’t. Right. Right. That’s what that is the either you want it or you don’t. Why do you want it? But I don’t want to wake up. I’m like, that’s fine. You just want to sleep more than you want these results. That’s the end of it.


Yeah, that’s awesome, man. Well, I appreciate your time. Is there anything else you want to add? Or maybe let’s finish up with with a plug? Where can people find you what your website would shoot Instagram handle, like kind of that stuff, we’ll


go through all the things so you guys can find me on social media. It’s ROI, underscore, Ul, Ri, CH show ROI, underscore all rich. But if you’re interested in training with us, or anything like that, that’s gonna be the best place to find me shoot me a message on there. And then I can point you in the right direction of what you want to do. If you’re local. to Colorado, I’d love to meet you in person, our gym is in Lafayette, Colorado, right by this entire US High School. But you can go to rough Ruf, Colorado calm. So it’s Ruf That’s our local gym. But if you’re looking for maybe you’re out of the state, or maybe you’re just an hour away, and you don’t want to come all the way for that drive we do. Like we said, our own app is less than $1 a day custom programming is 29 bucks a month. If you’re ever interested in like a supplement regimen, or what to do with your nutrition or workouts is just train Ruf calm, but again, right you’re gonna go to those websites and be like, I don’t even know what’s best. So yeah, best thing is just to find me on Instagram or you can email me Roy at train rough calm, and let me help you and guide you because again, we do everything custom. So the best thing is for me and you just to talk and say okay, we’re where do we need to go from here and then I can point you in the right direction.


Awesome, man. Well, thanks again for taking the time. I always love talking about these things. Yeah, definitely good knowledge from someone who’s doing it on a daily basis.


Cool. I do it every day. I love it. That’s been my purpose for a long time. So I appreciate you having me. If you ever need anything from me, just let me know.

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