Latest / The Unsexy Businessmen / Ep. 2 - Unsexy Coaching: Alex's First Coaching Check-In
Transcript
- Alex: Welcome to another edition of the Unsexy Podcast. Check-in number one, but episode number two of the coaching. rebuild that we're doing with Aaron. We're now calling, just so everyone knows, for branding purposes, we're now calling health journeys rebuilds or health rebuilds. That's what we're calling them now. That's why I hemmed and hod right there. Alright, so yeah I'll just kick it over to Aaron. It's been I'll say four days. Aaron: Yes. Yeah. Ha ha ha. Sure. Yeah. Since we had it well, since we had our first ⁓ the our first like meeting or ⁓ Alex: Four days and four workouts, I think. Aaron: Okay. ⁓ and so typically I would have given you this information much sooner than four days later. I probably would have given it to you the same day. I was just waiting for us to record this. ⁓ but so the how check-ins are gonna work. Well, this is this is the I wouldn't even call this really a check-in. This is gonna be honestly part of the we'll do a check-in as well, but it's gonna be going over your macros. So it's gonna be over go over goals, macros, and stuff like that. ⁓ so let me pull up. ⁓ what I have for you. So okay. So on your training days you'll be at twenty three fifty calories. So two thousand three hundred and fifty calories, 190 grams of protein, 235 grams of carbs, and 68 grams of fat. Yeah, I'll send this all over to you. ⁓ and I will send this over to anyone that I'm training. ⁓ and then on your rest days Alex: You're sending this over to me, right? Okay. Okay. Aaron: ⁓ it's gonna be 2050 calories, 185 grams of protein, 170 carbs, 65 grams of fat. What were you doing right like before for for fat? Do you remember? Okay. Yeah, that's that's fine. ⁓ and then how I have it structured. And so what I did for Alex is I sent him over a workout plan as well. ⁓ and we use the, I mean, it doesn't have to be the heavy app. It just happens that I have heavy, so does Alex, and it just makes it easier for me to develop a plan and just send it over to him. And then what was it for a lifetime? Seventy-four dollars for a lifetime subscription. Pretty great. ⁓ Yes, yeah, it's it's a and it's it's a great it's a great app. So Alex: Just like I mean, not that like it's this is a thing for heavy, just for like people who are like, ⁓ seventy four dollars, that's a lot like what's been very helpful for me with this app is one, having everything is just you can just use your phone and it's really simple. So like yes, definitely get an app but with s I haven't tried out other ones, but with heavy, I also like that it shows me the proper form and technique ⁓ in the actual app. If you need to go look like I have looked up other things like on YouTube and stuff like that, but like just to get the gist of it and just like okay. 'Cause I I really struggled ⁓ with Aaron: Yep, yes. Alex: The Bulgarian No, they're just like Bulgari ⁓ man, maybe it's not the Bulgarian at all. It was squaw it was squats of some type. Deadlifts. Aaron: Split squats. Or is it is it the ⁓ is it the the deadli the lift? The deadlift, yeah. So you're the ⁓ dumbbell hamstring deadlift, yeah. The Bulgarian deadlift, yeah. Alex: Yeah, whatever that was. I struggled with the like 'cause like I have a sore lower back like a bad lower back, or at least I tell myself I do. So it was a little anyways, but it shows you the proper form so that you don't screw stuff up. My back doesn't hurt after doing so like it's the first time I've done any in that area muscle in like a long time. Aaron: Yeah, well that's it. See, this is why these check-ins are important too. And we'll go over it when we actually did the check-in portion of this. Is like we'll go over, hey, what's hurting? What does it feel? Okay, but we'll get over that. ⁓ and so for your training splits, what I have is and and just let everyone know, like I'll I'll just all real quick. All right, so the training splits are ⁓ you have because your goal is to build your chest, your your like your upper body mostly. Alex: Right. Well, we're doing double d double pecs. Double pecs. Aaron: So Monday is chest shoulders try. I I read that I almost read that as chest shoulders tits. I don't know. Tries. Chest shoulder tries, Tuesdays, back and biceps, Wednesdays, active recovery, Thursdays, chest shoulder tries, Friday, back and biceps, Saturdays, leg and core. And so what I wanted to say before I started getting into that is the one of the first questions you have is like, hey, can I move this to this day? And I was like, yep. Not a problem. Like if there's like, you know, if you you always like you're super busy and you know you're not gonna be able to do it on like, you know, a Saturday workout or whatever it is, you just you know you're not going to and you wanna switch things around. I I'm totally fine with that. I just wanna make sure that you're having two recovery days is is really good because that's when your muscle grows. but yeah, and Alex: Two recovery days between yeah, so right now my gym is closed like closes on Sundays, so that was part of the reason I had to move some stuff. Aaron: Uh-huh. ⁓ gotcha. Yeah. And that yeah, that's yeah. And it's it's just and so it is it is definitely ⁓ when we're coming up with these with these training splits and stuff like that, just working with with what you got. ⁓ let's see, your supplement stack, ⁓ I'll send all this over to you, Alex. you can keep your at eight your creatine at eight grams a day is fine. If you want to bump it up to ten, you can. It doesn't really matter. The your protein intake, you're already doing fine, your optifiber, keep that. The only thing that I I would say add this, but you don't really have to because you already sleep really good, would be like the magnesium ⁓ glycinate, and it's three to four hundred milligrams before bed. It just helps with ⁓ recovery as well. But if you're already sleeping fine, like I take that every night, but you like I said, you're you're doing you're doing fine. There's some other vitamins just to make sure you're getting 'cause you don't take a multivitamin, right? ⁓ so maybe like a vitamin D3 with K2. ⁓ just because you are indoor a lot. ⁓ unless you're unless you're getting plenty of sun and and other capacities, like you're outside, then it's fine. ⁓ that's funny. Okay. Yeah, your sleep's great, so we don't have to worry about sleep. Keep sleeping really good. ⁓ yeah. ⁓ let's see. Yeah. So ⁓ that's that's the main thing. So the main thing like on the on the you have the initial consultation and then we'll go over what we're going to be doing, answer any questions or whatever. But now that you've done a few of the workouts, we'll get into like what the ⁓ like a check-in looks like because I think a lot of people like I I don't I don't I don't know if people like are worried the check ins are gonna take a long time. Check-ins should take like five minutes. ⁓ It doesn't or it could be longer if you have questions or concerns, but I think once you get into the flow of things, it's probably gonna be a lot less time. ⁓ 'cause you already kinda know what to do. ⁓ but how check ins would work is I'm gonna ask you what your weight is. So did you what'd you weigh this morning? Alex: So after this was after meal one sixty seven point two. Aaron: Okay. Point two. And then Alex: And I if I was a betting man, usually in the mornings I would actually probably be like one sixty four and then after meals I'm up about two to three pounds, but one sixty seven point two. Aaron: Yeah, we'll just put that for for now. That's fine. Yeah, the only thing that I would say to this I wanted to like always have like the the exact same exact same times, exact same everything. Yeah, it's just to keep it consistent. ⁓ and then ⁓ obviously we're doing this a little earlier than we normally would, but let's just I'm gonna assume you're gonna do all your workouts. So how many workouts did you complete this week, Alex? We'll just say five. Alex: Same time. Yeah. All of all of the okay like all of the ones from I mean I've done workout but all f since you like started giving me workouts, four the four three. Aaron: Yeah. Yeah. Okay. The four that you've done. ⁓ and then how many days have you adhered to your macros that I just gave you right now? Alex: I would say two, probably two, like actually maybe all of them because those are higher number. I've been eating a little bit more this week than normal. And what you're giving me is a little higher than what my normal thing is. Like my my old one was like 1900 and 2200, so Aaron: Yeah. Yeah. Good. And the and the reason we're doing that, and just as more for the audience, then obviously we've Alex and I have already talked offline about this, is Alex is trying to put muscle on. And so to put muscle on, you still have to make sure you're in a calorie surplus. You don't want to go crazy. Think we're your surplus is like two to three hundred more calories of your what whatever your RMR, maybe a little bit higher, but you're also working out a lot. So that's that's what we're we're dialed in. And the thing is too, this is why check-ins are important. If we're not seeing like the weight gain happening. We can we'll adjust macros. ⁓ and so that's that's what we're doing with that. And then the next next question that I would ask is your average daily steps. ⁓ that I I guess you should look that. Try and get ten thousand a day. It's such an arbitrary number, like ten thousand. Alex: Okay. I am Well, I don't know if I should be doing this, so maybe this is why we talk about this. I also shoot around for about thirty minutes a day now that I'm at a gym. ⁓ doesn't burn off a crazy amount of calories, but Aaron: Yeah. Mm-hmm. But you s probably get a lot of steps doing that. You have a treadm you have a do you have the walking treadmill? ⁓ a walking treadmill like the walking desk. That's what I to say. A walking treadmill. ⁓ yeah, that's what I do, especially right now. ⁓ like ⁓ whatever I'm trying to get my steps in and I wanna watch something, I I I tell myself I can only watch that if I have if I'm on the treadmill. Like that's the only way I can do it. And it's just walking. I do like a I do like three miles per hour at I don't even do it inclined. Sometimes I'm doing inclined, sometimes don't. Doesn't matter. ⁓ but yeah, that's that's like kind of a I guess a good hack for people out there when they're like, I just I don't know what I'm gonna do. It's like as soon as, or if you want to scroll on TikTok, make it so you could only scroll on TikTok or Instagram while yeah, while you're while you're walking. Like sure, go rot your brain that way. ⁓ but at least you're ⁓ building ⁓ some good cardiovascular ⁓ endurance. ⁓ all right, so wins and achievements. Have you had any wins or achievements? Like ⁓ things you're like, ⁓ that like it could be as easy as like I feel great after I'm going to the gym. These seem to be working well. Or Yes, yeah. Sure, yeah, yeah. ⁓ and then any struggles or obstacles that you encountered this week? Alex: it's been a little hard getting up earlier, but nothing cra like it's actually more familial, like making sure Katie can still get her stuff done instead of making her feel like she has to like, all right, you gotta watch the kids because I'm heading to the gym type thing. I know you have work in an hour or two, so ⁓ but I think that's been good. The kids have been sleeping well. That's the only but Kate Katie's incredibly supportive, so it's not it's more of a in my head thing, not a Aaron: Yeah. Yeah. Yeah. Sure. Yeah. You mean you mean ⁓ being conscious of other people's feelings? Yeah, that's a great thing. ⁓ yeah, okay. The d ⁓ I know that you had asked me some questions, ⁓ so through through just whatever. So those like so no typically I mean I'd probably answer questions if somebody texted me through the week or whatever. But ⁓ let's just Yes. Alex: Three though. Well I'll give you like what my questions are. Like ⁓ my questions are like making sure I'm not like so I sent Aaron ⁓ from the heavy app. It said doing farmer carries, I should be feeling it in my legs. And I so I texted him like I don't feel this in my legs at all. And then he's like, ⁓ no, it should be in like your traps or like whatever whatever your answer was. I'm like, Okay, yeah, I felt it there. That I did feel it there. Aaron: Your traps and core. Yeah. Yeah. Yes. Yeah. Yeah. It's it's I guess that's the only I think we we and we talk about this too. Like the only I maybe downside of heavy is sometimes where the the muscles it says you're working out. I it's I I'm gonna actually make a caveat. That's really rare that it's not correct on the muscles that you're working out. ⁓ I think pharmacarries are just more of a not a super mainstream exercise. And so it's just like, I don't know, you're lifting heavy you're holding heavy weights. Probably works out your legs really good. ⁓ but yeah, so Alex: Yeah, so I'll actually just share all the questions I had. I said, could I do routine C Wednesday? And that was like the first day that we started. ⁓ does heavy have it wrong with like the leg thing? And then just asking a fifty minute session seem about right for the workouts that he has. Those are like the three questions that I had. So they're all like yes or no questions. Aaron: Mm-hmm. Yeah, it's all yeah, really, really, really easy. And yeah, I'd say fifty minutes to ⁓ like an hour and fifteen minutes, somewhere around that. Like around the hour, around an hour should be should be how long those are taking. Because the other nice thing about the heavy app that we didn't mention is it it has a built in timer. So as soon as you like log what you did for that rep or that set, it starts the timer, which is great. Alex: ⁓ which has been awesome. ⁓ and I don't know if this is a question for you or just like just for the c anyone who is listening to it as well. Like because part of the like what I used to do before was hour workouts, where it's just like I timed myself for an hour and I had to like get as much into that hour as possible. And so I was probably doing like t every six minutes probably like twelve reps of stuff. So I'm interested to see how that changes here because I'm giving myself a little bit more rest than normal. And so that's why I like asking like normally like my weight Lifting is like forty-five to forty-eight minutes, and now I'm like in the fifty to I think and one of them was an hour, so like fifty five to an hour long range. So it's just like we'll see, we'll see. Aaron: And and the and the logic behind because I used to not rest. I I there's like there a long time for a long time I was like, you just you take like a 15 second break and then you get right back into it. You have to let your muscles somewhat recover so that you can get as much out of each set as possible. And so if you just you're going you're you're it's turning into like a cardiovascular exercise if you're just pushing yourself like you want to make sure your heart rate's coming down, especially on like leg day. Like you'll notice that the rest times are usually a little bit longer when you're doing leg stuff as opposed to if it's like shoulders, it's might only be like a minute or a minute and a half or whatever. and that's that's why. Alex: I need to do better at that because I'm definitely not doing the rest thing. 'Cause like I essentially this is why like you get a coach, like 'cause AI is great, right? But ⁓ when I was just like, hey, I'm trying to like these are like my goals, yada yada yada, it's like, ⁓ well for your weightlifting you should try to do a rep like a rest of fifteen to thirty seconds between each rep. And so like now I'm s like that was like one of my I think maybe that was one of my questions to you too. I was just like, Am I supposed to rest for a minute and a half? I'm like, This is three times the length that I normally rest, but if it's going to get the results I'm Aaron: Yeah. Yeah. Yeah, because then you can push each set as opposed to like you're you're you're you want the limiting factor to be the muscle that you're exercising, not that you're you're you're yeah, you're just tired in general. Like your your heart rate's super up. And so there's times and it's it it the thing is like it can vary too. Like it you it's not one of those things like I was like you have to wait exactly one minute and thirty seconds. Like if you're like, no, I feel I feel good, I can go and and the next set you get just as much out, great. But there's been so many times it's it's and I always say leg day because leg day was the worst for me where I was not taking enough time and I was just like, you know, if you're doing squats like we'll do the the seated ⁓ leg press, like I'm I am fucking getting after it and I'm like winded. And if I don't take the time to rest and I just get right back in the next one, my reps go way down. And then you're just like I said, you're not you're not maximizing the time at the gym. To build those muscles, ⁓ just because you're not getting as much as you could out of each set. And so that's why there's it is important to rest in between in between your sets. Some people be like, Well, ⁓ I saw this Arnold Schwarzenegger I like, You're not Arnold Schwarzenegger, shut the hell up. Like it's like it's I don't know, like well, I had saw this one guy say this, Dorian Yates said this, or blah blah blah like okay, then like then do whatever the fuck you want. ⁓ But yeah, that's kind of that's there is logic behind it. And it's one of those things like I once I started doing that, I noticed I was getting just way more out of all my gym sessions. So that's that's why. Alex: Yeah. And it tracks too, because if you're trying to make muscle, the muscle needs to be working and like doing stuff. So like the like if you're like, alright, I guess I'm only gonna do two reps on this one, the muscle didn't get to do as much tearing for lack of a better word, ⁓ as normal. Yeah. Aaron: Yes. Yep. Yep. You didn't get the hypertrophy that you were actually trying to do with each you know, muscle group. So yeah, that's that's why it is important. And and yes, there are people that I hate at the gym that take ten minutes in between each set. ⁓ but you just want to keep it like I said, pr probably between a minute and two minutes is like the s is kind of the sweet spot. ⁓ unless you're just trying to like it work your heart. ⁓ but ⁓ Get a treadmill if you want to do that. ⁓ but yeah, as far as the check that's all check-ins would be is just like going over all of this kind of stuff. and then checking in the week the next week. And then if there's questions in between now and then, I wouldn't ever want like one of my if I had a ⁓ what's once we have more clients, I wouldn't want a client like, I can't ask him this qu it's really bothering me. I as the other question too, any I think you would have brought this up, but like any discomfort in any of the exercises that you're doing. Alex: It's actually better than what I was doing before. Like I've noticed it's just way better on my like I was tell talking to Aaron. Like I like this will hurt every now and then when I'm doing biceps. And I think I did biceps yesterday and I have no pain. So this the the using cables and the exercises that we're doing, like I feel the pump and I don't feel the pain. Aaron: Okay. Yeah. Mm-hmm. Yeah, the the discomfort. Like you I think people get discomfort and pain ⁓ mixed up. You're you're the discomfort will be is probably a good thing. I I guess w this and this terminology, like you're gonna have your your muscles are gonna be burning and that's an uncomfortable feeling. I guess maybe uncomfortable instead of discomfort. But if there's discomfort in like, you know, it's something in your shoulder, like yeah, dude, stop, stop doing that. Alex: Well, I'm not like showing off. Like what I noticed too is like vi I don't know how this muscle is connected to the bicep. Like I actually had Katie do it like touching of just like Is like my bicep like super soft? Like I was flexing, I was like, is it super soft? And she touched it was because this thing that hurt right here wasn't allowing the entire flex to happen. And so anyways, like just just to give a little detail, like I don't know what was going on here, but it's been now that I'm doing this, I haven't had pain for over a week. Aaron: Your tendons. Yeah. Here's another thing too. ⁓ just like a a tip. This is why you always start with lower weights. Like I always and that not just with warm-ups, but if like your your tendons have to build up to weight. If you're just immediately like, I'm gonna start doing I'm gonna do like three reps is what I'm gonna go for. Cause I saw this bodybuilder say you need to do three to four reps is all you need. And you start with this crazy heavyweight, dude. This is going either gonna snap. Alex: Yep. Failure? Aaron: Or hurt so bad, you're not gonna be you're not gonna be able to even lift anything anyway. So start low and then it's what we talk about. It's ⁓ I was gonna say it's called active recovery, and that is not the word that I was looking or the term I was looking for. It is called ⁓ my god. It is called ⁓ I like have hypertrophy in my mind. It is no, no, it's called ⁓ progressive overload. So you're just you're in progressive overload, just you're slowly building those muscles. You're slowly going up in weight. And it's not just weight, it's also could be reps. Like you could be doing, let's say, Alex, you're doing 45 cable curls and you start off, you can only get to 10. It doesn't mean it's bad that you're like, ⁓ I'm still at 45. It's like, well, how many reps are we Well, I do 14 now. Like, well, that's progressive overload. You're still, you're getting stronger. ⁓ so don't this is how I do it. Like, once you get to where you're doing your 15. reps each time, then you can go up to the next ⁓ the next weight is how is how ⁓ progressive overload works. Alex: Right, and it's funny, we've talked about this before where it's like the ⁓ the hero lifts. Like when you're like like I would s I I like I've now that I'm like doing this I realized I was hero lifting by myself. Like, even like what when I'm on my own, I'm just like, I'm just gonna pump this out. Like nobody's even watching me or cares about this. Like I think I did twenty pound hammer curls. And it's like the best hammer curls I've done in like a really, really long time. So it was like, I wanna do this right. Don't wanna fuck this up. I want people to w want to want to Aaron as a coach. and so Aaron: Yeah. Yes. Mm-hmm. Maybe Yeah. Don't screw this up for me, Alex. Alex: ⁓ and so I was just like, ⁓ Yeah, 'cause like normally hammer curls I'm starting off like thirty, thirty-five. And like this twenty I'm like I got so much more out of it than like what I would normally get. And this doesn't hurt. Aaron: Doesn't hurt. Yeah. Yes. Yeah. Yeah. You gotta keep the ego lifting out of the gym. It's just always leads to injury. So yeah, that's that's essentially how check-ins work. It's just it's but it's just nice having some this is why I like having my coach. Like when I have questions or whatever, I like being like, hey man, this is going on. Like I had some weird elbow pain with doing he had me doing like like lying down tricep extensions with dumbbells, and for whatever reason just hurts here. He's like, Hey, remember that other ⁓ exercise I showed you w ⁓ it's using cables. ⁓ I was like, yeah, I was like, do that instead. And no pain at all. It's like perfect. Good. And so yeah, that's how it is. Alex: Sweet. Awesome. Well, ⁓ thanks for the check-in. Thanks everyone for ⁓ listening. And go be unsexy, and we'll chat with you all next week.