How To Eat For Performance | Tim Briggs

Tim Briggs is a nutritionist, CrossFit coach and the owner of WeDominateNutrition.com Most people with a gym membership have an idea of how to eat to facilitate weight change, but eating to maximise performance output is a another beast entirely. Today, expect to learn how to use diet to boost your strength, endurance or recovery, Tim's favourite protocols for eating around training & competitions, why the FODMAP diet is probably right for almost all of us and whether he's ever fully going to grow a topknot. Extra Stuff: Follow WDN on Instagram - https://www.instagram.com/wedominatenutrition/ Check out WDN's Website - https://www.wedominatenutrition.com/ Warrior Programming - https://www.warriorprogramming.com/ The Protein Works Supplements - https://bit.ly/TPWChrisWillx The FODMAP Diet - https://www.healthline.com/nutrition/low-fodmap-diet Check out everything I recommend - https://www.amazon.co.uk/shop/modernwisdom - Listen to all episodes online. Search "Modern Wisdom" on any Podcast App or click here: iTunes: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn Stitcher: https://www.stitcher.com/podcast/modern-wisdom - I want to hear from you!! Get in touch in the comments below or head to... Twitter: https://www.twitter.com/chriswillx Instagram: https://www.instagram.com/chriswillx Email: [email protected]

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:06Chris Williamson?

  Ladies and gentlemen, I'm joined by Tim Briggs from Worry Programming and We Dominate Nutrition. Welcome.

• 0:12Tim Briggs?

  Thank you.

• 0:13Chris Williamson?

  You may remember, Tim, from such episodes as Why Does Fitness Hurt So Much? And Can You Teach Mental Toughness?

• 0:20Tim Briggs?

  Yep. What a massive hit and very opinionated.

• 0:23Chris Williamson?

  Incredibly opinionated.

• 0:25Tim Briggs?

  Driven by opinion.

• 0:26Chris Williamson?

  That's exactly what it is.

• 0:27Tim Briggs?

  And exactly will to be today.

• 0:29Chris Williamson?

  It's just the same. It's just a replicant. So today we're going to be talking about how to eat for performance.

• 0:34Tim Briggs?

  Yes.

• 0:35Chris Williamson?

  Particularly for me, I'm interested in this. I know how to eat to get lean, but

• 0:41Tim Briggs?

  Yep.

• 0:41Chris Williamson?

  If you were to say you've got a powerlifting meet next weekend, then you've got an endurance event the weekend after, and then you've got a CrossFit competition the weekend after that. What would you eat and why? I, I wouldn't have a clue. I wouldn't know the first place to start.

• 0:56Tim Briggs?

  So the athlete will be outrageous.

• 0:59Chris Williamson?

  If they can do all of those things.

• 1:00Tim Briggs?

  If they can do all of those, if they can do a powerlifting meet, and did you say like a, what was the last one as well?

• 1:05Chris Williamson?

  The CrossFit event and then a, like a, like a marathon or something.

• 1:09Tim Briggs?

  And a marathon, probably not going to happen.

• 1:11Chris Williamson?

  You need to be Jordan Wallace, don't you?

• 1:12Tim Briggs?

  Yeah, if you're Jordan Wallace.

• 1:14Chris Williamson?

  Jordan Wallace can do all those things.

• 1:15Tim Briggs?

  Yeah, the parallel bit, no, I joke.

• 1:17Chris Williamson?

  We'll see.

• 1:18Tim Briggs?

  Got my parallel.

• 1:19Chris Williamson?

  So we're going to talk about that.

• 1:23Chris Williamson?

  Is there a basis to start from in understanding sports nutrition?

• 1:29Tim Briggs?

  Yeah, so the way we approach nutrition, we look at health first. So we look at the micros as well as the overall energy balance. And that's where we start every athlete that does We Dominate Nutrition. So we look at all deficiencies. We look at how we can kind of manipulate the micronutrients as well as the macronutrients. The micros are the vitamins and minerals. If you have deficiencies on those, your energy is going to be affected. You're going to be quite lethargic. Your recovery is going to be down. And that can all be targeted through food. So we can look at eating a variety of veggies, eating the whole spectrum of colours of fruit and veg. Maybe supplement with a green shake, maybe even a multivitamin.

• 2:11Tim Briggs?

  And that's where we kind of start things because we've got those deficiencies. We're going to be down long term when we do get to these competitions.

• 2:18Chris Williamson?

  Okay, so starting with the micro to me seems quite contrary to what I would have heard in the past.

• 2:23Tim Briggs?

  Yes.

• 2:24Chris Williamson?

  Like macros are all they are. That's like hashtag calorie fucking deficit, mate. Um. So.

• 2:30Tim Briggs?

  Oh, don't get me wrong. We do start with giving the overall energy to try and uh reach the metabolic baseline. That's what we kind of call the T D E. It's a total daily energy expenditure.

• 2:43Chris Williamson?

  Yep.

• 2:43Tim Briggs?

  So we call it uh the metabolic baseline where we just kind of take into account daily activity, sport, uh thermogenesis, things like that. So energy that you're gonna burn and how much of. But with the T D E, it's a little bit skewed for CrossFit because it doesn't really take into account the intensity of it. It's more like if you sat on the bike for forty five minutes and live fairly cer- cer- entry life.

• 3:10Chris Williamson?

  Hmm.

• 3:11Tim Briggs?

  Whereas everybody that does CrossFit these days, they're probably stand up desks, probably got little pedals as standing up, the full CrossFit life, they'll probably run to lunch and things like that.

• 3:21Chris Williamson?

  Yeah.

• 3:22Tim Briggs?

  They'll go to the CrossFit class.

• 3:23Chris Williamson?

  Hmm.

• 3:24Tim Briggs?

  They'll stretch, they'll form row, they'll probably sit on the bike ten fifteen minutes before the class. They'll jump in, they'll start to get warm again with the class. Then the heart rate's gonna be up throughout.

• 3:34Chris Williamson?

  Hmm.

• 3:35Tim Briggs?

  Uh with our kind of like uh workouts are gonna be high intensity. So we'll get our heart rate up to ninety percent of your heart rate over the three minutes, say if it is Fran.

• 3:47Chris Williamson?

  Hmm.

• 3:48Tim Briggs?

  Then your heart rate's gonna be burning for a lot more than three minutes and your energy's gonna be through the roof if you consumed.

• 3:55Chris Williamson?

  Yep.

• 3:56Tim Briggs?

  Whereas if you just sat on a bike, it's just gonna be.

• 3:58Chris Williamson?

  Lot more steady away. That's the afterburn effect, right?

• 4:01Tim Briggs?

  Yeah, the afterburn effect will probably last thirty, forty, fifty minutes, depending on how how do you go.

• 4:06Chris Williamson?

  Yeah, and how unfit you are.

• 4:07Tim Briggs?

  And that how unfit you are.

• 4:08Chris Williamson?

  Cool. So you're starting with the micro.

• 4:10Tim Briggs?

  Yes.

• 4:11Chris Williamson?

  Cool. And uh you said colors of veggies and.

• 4:14Tim Briggs?

  Yeah.

• 4:14Chris Williamson?

  Spectrum of food and stuff like that. So how do you ensure that, I'm gonna guess that we're talking at this stage about an athlete that's just in training, probably, as opposed to prepping for a comp?

• 4:24Tim Briggs?

  So, yeah, it, everybody's kind of in a comp prep mode, regardless where you are, that's how we kind of treat everybody. The um, say you might have a comp coming in six, eight weeks.

• 4:34Chris Williamson?

  Hmm.

• 4:34Tim Briggs?

  We look at your overall kind of food intake.

• 4:37Chris Williamson?

  Hmm.

• 4:37Tim Briggs?

  And we'll kind of coach you through which veggies to eat.

• 4:41Chris Williamson?

  Hmm.

• 4:42Tim Briggs?

  Um, which deficiencies you may have. Uh we're not firmly going to understand without any bloods taken if you do have these massive deficiencies. But we're just going to try and overload on these as a result.

• 4:52Chris Williamson?

  What's the staple uh foods that you go to to kind of get all of these things up? Or where do you notice deficiencies most commonly with your athletes?

• 5:00Tim Briggs?

  Just complete lack of greens, to be honest. Sounds quite funny, but like um we are, we, when my athletes check in, there's always like a food quality scale. Then there's how many portions of your micros have you eaten on a daily basis? Uh I always notice at the start, it's maybe like one to two. And we try and prize a little bit more out of them and go for different colours and satisfy different micro ranges.

• 5:28Chris Williamson?

  It sounds like you're trying to train a naughty dog.

• 5:30Tim Briggs?

  Yeah, exactly.

• 5:31Chris Williamson?

  You know, like for first, we're going to get into wee like on the mat. And then we're going to get into wee in the garden and then he can wee on the field outside.

• 5:39Tim Briggs?

  Oh, one hundred percent.

• 5:40Chris Williamson?

  Wee on the field outside.

• 5:41Tim Briggs?

  I've been through that as well.

• 5:42Chris Williamson?

  Oh, you have actually, yeah. He's still wees on the carpet.

• 5:44Tim Briggs?

  He does.

• 5:47Chris Williamson?

  Um so if someone is thinking, that sounds a lot like me.

• 5:52Tim Briggs?

  Yep.

• 5:52Chris Williamson?

  I am struggling to get greens into my diet. That um my hand goes in the air for that as well. Um what are some bits of advice that you can give for how people can slot it into their cooking schedule and their eating schedule without it being too kind of uh impacting on their normal routine too much?

• 6:10Tim Briggs?

  First up, I would go for a green shake in the morning. There's a few variation times how you can do this. You get greens powder. Anywhere you can kind of get it from, or you can kind of make your own.

• 6:20Chris Williamson?

  Link will be in the show notes below to the Protein Works that do a fantastic greens powder. And also if you use the code that is linked in the show notes below, you will be able to get thirty percent off everything on the site.

• 6:33Tim Briggs?

  Great prep.

• 6:33Chris Williamson?

  There we go.

• 6:34Tim Briggs?

  Yeah, so you can use Protein Works Greens.

• 6:38Chris Williamson?

  Yep.

• 6:38Tim Briggs?

  Hashtag add.

• 6:39Chris Williamson?

  Yeah.

• 6:40Tim Briggs?

  And um or we can make our own, so we can throw some spinach, some beetroot, just tonnes of veggies in a shake, blitz it up. Might not be that tasty, but you'll knock. A few portions of your micros out for the day. Then move on to your breakfast, have a handful of spinach with your breakfast. Then look at your prepped meals throughout the day. Try and balance them out. So it's like one third protein, one third carbohydrate, one third of veggies. And if you have that balance throughout every meal, probably gonna be there or thereabouts.

• 7:12Chris Williamson?

  Um. So that's the, the very kind of rough, low resolution. But I, I, you know, I think trying to micro, um. Micromanage these meals with this amount of this particular food and. Yeah. Things like that. So you're literally just saying, aim to split your meals up as protein, carbs, veg.

• 7:31Tim Briggs?

  Yeah.

• 7:31Chris Williamson?

  As through, as each of the thirds.

• 7:32Tim Briggs?

  Yeah.

• 7:33Chris Williamson?

  And then where are fats coming in?

• 7:35Tim Briggs?

  Fats will probably be with your meats.

• 7:37Chris Williamson?

  Yeah.

• 7:37Tim Briggs?

  Or there'll be a little bit with your food, maybe a little bit after you can have a nut bar, for instance. This is just with kind of like a prep meal.

• 7:43Chris Williamson?

  Yeah.

• 7:44Tim Briggs?

  It'll help you to get fats in there. You can throw avocado in. For another range of micros.

• 7:48Chris Williamson?

  I hate avocado.

• 7:49Tim Briggs?

  It's, it's.

• 7:50Chris Williamson?

  It's all slimy and all.

• 7:51Tim Briggs?

  Isn't it? Like a lot of people love it, a lot of people hate it.

• 7:53Chris Williamson?

  Very mild, matey.

• 7:54Tim Briggs?

  Very mild, matey. It's a fad as well.

• 7:57Chris Williamson?

  You reckon?

• 7:57Tim Briggs?

  It's a massive fad.

• 7:58Chris Williamson?

  I only found out recently how expensive avocado is in Australia. Do you know how expensive it is? Like crazy expensive.

• 8:06Tim Briggs?

  I don't really know conversion rates.

• 8:07Chris Williamson?

  Well, it's, it's like, I think, over ten Aussie dollars, so about ten pounds for a single avocado.

• 8:16Tim Briggs?

  That's mad.

• 8:16Chris Williamson?

  It's just, uh, uh, apparently they're really hard to get hold of. I mean, Australia is in the middle of nowhere.

• 8:21Tim Briggs?

  But they also love avocado toast.

• 8:24Chris Williamson?

  I don't know that.

• 8:25Tim Briggs?

  From avocado and toast.

• 8:26Chris Williamson?

  Oh, right, okay.

• 8:27Tim Briggs?

  Sorry, just down with the kids at the moment.

• 8:28Chris Williamson?

  I know you are. Stop combining words together into a new food type.

• 8:33Tim Briggs?

  I'd have a toast today, I'm not gonna lie.

• 8:35Chris Williamson?

  God. Um, so.

• 8:38Chris Williamson?

  We've looked at the micro.

• 8:39Tim Briggs?

  Yep.

• 8:39Chris Williamson?

  And then what about, you, you've said that the macro in terms of, I guess, the way that you're piecing together those foods. But if you're doing a sport, and I'm gonna presume the people that are listening will be doing some form of strength work.

• 8:50Tim Briggs?

  Yeah.

• 8:51Chris Williamson?

  You know, there, there will be the full spectrum from people that are doing powerlifting to people that are doing endurance work. But there, there must be some commonalities that everybody needs to cover.

• 9:00Tim Briggs?

  Two hundred percent. And most people probably need the same things, which is carbohydrates.

• 9:05Chris Williamson?

  Okay.

• 9:05Tim Briggs?

  Um, most sports. So we talked about this, I think, in our first one we ever did. Where, um, like an energy systems chart. So if you look at what sport you do and you piece it on the chart. There's very few where they're going to go for like Ironmans and it will use fatty acids towards the end. That's our finishing point. If we move through, it'll go a little bit more aerobic, then it'll go glycolytic and then it'll go ATP and phosphocretin.

• 9:34Chris Williamson?

  Okay, so that's, so we're talking about length of work duration essentially.

• 9:38Tim Briggs?

  This is duration and intensity.

• 9:40Chris Williamson?

  Video Gaudin, if you're watching on YouTube, I'm sure Video Gaudin will be able to make a chart appear in front of Tim's face as he's talking about it. There you go, you can see the spectrum, just right there.

• 9:48Tim Briggs?

  Just right there. So when we look at that, we kind of piece your spot on the CrossFit is in that glycolytic zone, so we'll be using carbohydrates as a main fuel source. If we go a little bit further down with the Strongman powerlifting, it will be ATP and phosphocretin, which is creatine. So that is, will be your red meats, your creatine monohydrate, which is fuelled by underlying from carbohydrate.

• 10:16Chris Williamson?

  Right. So, and then as you move down, you're going into CrossFit?

• 10:19Tim Briggs?

  You more carbohydrate again.

• 10:21Chris Williamson?

  Yep.

• 10:22Tim Briggs?

  If we go into endurance form, it will be more carbohydrate, a little bit of fatty acid. Then if you go to major, major, major endurance, then it'll just be fatty acids with carbohydrate as well.

• 10:33Chris Williamson?

  So you're talking like endurance ultras?

• 10:34Tim Briggs?

  If you look at the whole spectrum.

• 10:36Chris Williamson?

  Yep.

• 10:37Tim Briggs?

  Carbohydrate.

• 10:38Chris Williamson?

  Is throughout.

• 10:38Tim Briggs?

  Yeah, so that's what you'll need to fuel your body with as an athlete is carbohydrate.

• 10:45Chris Williamson?

  So how are people getting away with doing ultras on, like on?

• 10:48Tim Briggs?

  It's mad.

• 10:49Chris Williamson?

  Keto diets and stuff like that.

• 10:51Tim Briggs?

  With looking at the literature, with a lot that's came out recently, there's a debate with it, that going keto is probably not the best way to go, to get yourself in a zone where your body goes, I'm going to eat myself to fuel your race.

• 11:06Chris Williamson?

  Yeah.

• 11:06Tim Briggs?

  It's like, hmm, probably not the best way to do this.

• 11:10Chris Williamson?

  Well, as someone who is an avatar for the layperson when it comes to understanding sports nutrition.

• 11:16Tim Briggs?

  Yep.

• 11:16Chris Williamson?

  It doesn't sound like a good thing.

• 11:18Tim Briggs?

  It's not great because carbohydrates have a lot of benefits for the liver, for the muscle, for the brain.

• 11:25Chris Williamson?

  How so? Just they provide energy?

• 11:26Tim Briggs?

  Yeah, they provide energy, provide energy for the body.

• 11:30Chris Williamson?

  Yeah.

• 11:31Tim Briggs?

  The major fuel source for your muscles. So when you're trying to run for several hours without any carbohydrate, which is what ketogenic means is your body now doesn't rely on carbohydrate. Just fat and it's and the internal sources. Um, it's not probably not the best way to go about it. That's just from my opinion.

• 11:54Chris Williamson?

  Hmm.

• 11:54Tim Briggs?

  Um, I'm sure there'll be those who say keto is the way to go.

• 11:59Chris Williamson?

  Or works for them.

• 12:00Tim Briggs?

  Or works for them.

• 12:00Chris Williamson?

  I mean, I I'm yet to see any powerlifters or strongmen come out and say that they're doing it keto.

• 12:05Tim Briggs?

  No, it's definitely not the way to go. Like, there's even when.

• 12:10Chris Williamson?

  Halls not going keto.

• 12:11Tim Briggs?

  Even when people go paleo, there's a massive paleo rush for CrossFit.

• 12:14Chris Williamson?

  Yeah, I remember. Could you could you briefly explain what paleo is?

• 12:17Tim Briggs?

  Paleo is basically, um, what you'd eat if you were a K-va. So.

• 12:23Chris Williamson?

  Okay.

• 12:23Tim Briggs?

  Forgetting about the fact we've evolved quite a lot. We've now got supermarkets around the street. We can import foods. We can have a vast variety of foods. Um, so they think the best way to go is what would be readily available round here. If there wasn't a supermarket.

• 12:41Chris Williamson?

  Okay, so it's trying to.

• 12:42Tim Briggs?

  Basically, but then obviously you're gonna go to the supermarket, you're gonna get your, you're gonna get your stuff to be a paleo.

• 12:48Chris Williamson?

  So it's a simulacrum of what we would have had during our, the broader period of our genetic history. The argument is that. Recently, we are able to graze at uh periods of frequency that are unnatural. We're able to have foods that have only become available recently.

• 13:04Tim Briggs?

  Yeah.

• 13:04Chris Williamson?

  And that in the past, we wouldn't have had that. Therefore, there is some degree of credence that's led to. This older style of uh ancestral.

• 13:16Tim Briggs?

  Yep.

• 13:16Chris Williamson?

  Uh diet, nuts, berries. Um, I'm gonna guess there'll be some intermittent fasting and stuff like that in there as well.

• 13:23Tim Briggs?

  It's not really with the guidelines, but I guess the really hardcore people will.

• 13:27Chris Williamson?

  I have as well, right?

• 13:29Tim Briggs?

  Probably go a day, they'll probably have to go for a hunt or something. Get the Morrison.

• 13:32Chris Williamson?

  Gotta pick up a spear, gotta pick up a spear and go and skewer one of the checkout assistants in Asda. So, okay, so you'd you'd mentioned about paleo was was one of the.

• 13:42Tim Briggs?

  Yes, so paleo, it's, you can get carbohydrates from it, I think. They love sweet potato on there, but often you don't get enough. You don't get enough to fuel your body, especially with CrossFit is so glycolytic. You are using your carbohydrates for the whole thing, whether you're lifting, whether you're in a metcon, whatever you're doing, your carbohydrate is the main fuel source. So to go without carbohydrate and go actively the other way is not the best strategy for performance.

• 14:13Chris Williamson?

  Okay.

• 14:14Tim Briggs?

  However, the people that do go paleo, even if they are, say they're eating a baseline of two thousand cows, paleo will be eating two thousand cows. They'll get more from nuts, seeds.

• 14:25Chris Williamson?

  Yeah.

• 14:25Tim Briggs?

  Which isn't the fuel source you're going to use in the gym. You're going to come in, you're going to do some high intensity training, you might do a five minute arm wrap. You're probably not going to use fatty acids that much in a five minute arm wrap.

• 14:40Chris Williamson?

  So can you explain, let's say that someone is thinking, okay, so that sounds like me. I do some normal push pull legs, bodybuilding stuff, or I do CrossFit, or I do, you know, I play football, which again is, you know, we're talking about that time domain, that kind of like one hours workish time domain, maybe a little bit more.

• 14:58Tim Briggs?

  One hour work, but when you look at football.

• 15:01Chris Williamson?

  Yeah.

• 15:02Tim Briggs?

  It's it's interval training.

• 15:04Chris Williamson?

  Brief intervals of sprinting.

• 15:05Tim Briggs?

  You're recovering, then you sprint, then you're recovering, then you sprint. When you're sprinting, what are you doing? You're using carbohydrates as fuel.

• 15:13Chris Williamson?

  Right.

• 15:14Tim Briggs?

  You're going glycolytic and you're spiking your heart rate.

• 15:18Chris Williamson?

  Okay.

• 15:18Tim Briggs?

  So yet again, you'll need carbohydrate and often with elite teams will load carbohydrate before, they'll load carbohydrate in halftime and load carbohydrate post.

• 15:31Chris Williamson?

  I've always wondered this, are you able, like having intra workout carbs? Is your body able to absorb that with like sufficient speed for it to matter?

• 15:40Tim Briggs?

  Well, yes.

• 15:41Chris Williamson?

  Like how long does it take to hit your stomach? It must be 20 minutes to hit your stomach surely.

• 15:44Tim Briggs?

  But then again, if you're training for an hour, the 20 minutes is fine.

• 15:49Chris Williamson?

  Yeah, okay.

• 15:51Tim Briggs?

  If you're looking at it that way.

• 15:52Chris Williamson?

  No, no, yeah, I totally get it. I just.

• 15:54Tim Briggs?

  We always recommend, I've got no gone off piece, but it'd be good to talk about it. Um, timings of nutrition, especially for for spot performance. So we categorize it in several windows. You've got your pre and that'll be maybe an hour or two.

• 16:08Chris Williamson?

  So we're talking competition day or.

• 16:10Tim Briggs?

  Not just competition, this is just specific days, like.

• 16:13Chris Williamson?

  Before the activity.

• 16:14Tim Briggs?

  This could be tomorrow, so I don't know when this video is going out, but nineteen point three will be tomorrow.

• 16:19Chris Williamson?

  Yeah.

• 16:20Tim Briggs?

  And it will be, what do you guess?

• 16:22Chris Williamson?

  Oh, God.

• 16:23Tim Briggs?

  All right on the spot.

• 16:24Chris Williamson?

  I think nineteen point three might be something like, uh, snatches.

• 16:31Tim Briggs?

  Yep.

• 16:32Chris Williamson?

  Bar muscle ups.

• 16:33Tim Briggs?

  Cool.

• 16:34Chris Williamson?

  Um, and maybe some lunges. So like an ascending ladder, an ascending ladder of snatches with bar muscle ups and lunges. So kind of similar to, was it, what was the?

• 16:46Tim Briggs?

  Was lunges with the dumbbell?

• 16:48Chris Williamson?

  Yes, lunges with the dumbbells.

• 16:49Tim Briggs?

  Clean, so it was.

• 16:50Chris Williamson?

  Eighteen two.

• 16:52Tim Briggs?

  I think it was eighteen, no, was it seventeen two, eighteen two?

• 16:55Chris Williamson?

  Anyway, something like that. What do you think it's gonna be? You got any ideas?

• 16:57Tim Briggs?

  Um, I hope it is more upper body focused because my legs have been crushed over the last couple of weeks.

• 17:04Chris Williamson?

  You came fourteenth in the UK, right? Fifteenth in the UK.

• 17:08Tim Briggs?

  Let's not give it to you.

• 17:09Chris Williamson?

  But if you were to do placing versus height, I bet you're number one.

• 17:14Tim Briggs?

  I don't know.

• 17:15Chris Williamson?

  Placing per inch of height, I bet that you're number one. Reps per inch of height, definitely, timbre.

• 17:19Tim Briggs?

  And probably body weight as well. If you look at eighty kilos, five foot eight.

• 17:23Chris Williamson?

  Yeah.

• 17:24Tim Briggs?

  Nearly ten rounds.

• 17:26Chris Williamson?

  Small calves though.

• 17:27Tim Briggs?

  Small calves, that's what you streamline calves.

• 17:29Chris Williamson?

  Very streamlined.

• 17:33Tim Briggs?

  Streamline.

• 17:34Chris Williamson?

  Okay, so someone, someone's waking up in the morning, they're gonna train at midday.

• 17:37Tim Briggs?

  Yep.

• 17:38Chris Williamson?

  What, what do they do?

• 17:39Tim Briggs?

  So we're gonna look at this window that we're gonna create. So it's gonna be pre, that's gonna be two, one, one hour to two hour pre your training. We're gonna have a supply of carbohydrate, these are gonna be complex sauces. So with carbohydrate, there's complex, which are the slower release than the simple, which is quick release.

• 17:58Chris Williamson?

  Okay.

• 17:58Tim Briggs?

  That's sugars, fruits. Uh, so we'll have a blend of both. So say, for example, we'll have some oats with a little bit of banana. Then we'll look at the next macronutrient, which is gonna be protein. You're gonna have probably twenty, thirty grams of protein regardless of height, weight, gender. So on. So that could be a scoop of protein in your oats. Let's go super simple here.

• 18:19Chris Williamson?

  Mm hmm.

• 18:20Tim Briggs?

  We'll want a little bit of fat before we train, just for energy, uh, just for general, uh, caloric value leading into your training session. So let's go a scoop of peanut butter.

• 18:29Chris Williamson?

  Yep.

• 18:29Tim Briggs?

  So in that, there'll probably be four hundred calories. We've got a decent meal, which is going to fill us before we go. Then we're going to look at the immediate pre. So we want to load a little bit of sugars here. This is just to spike your glycogen.

• 18:41Chris Williamson?

  Are we talking half an hour before?

• 18:43Tim Briggs?

  This is immediately pre. So this is you.

• 18:45Chris Williamson?

  As you, as you're walking into the.

• 18:47Tim Briggs?

  This is you walking into the gym, just have a banana.

• 18:50Chris Williamson?

  Right.

• 18:51Tim Briggs?

  Have twenty grams of sugar with a banana.

• 18:53Chris Williamson?

  Yeah.

• 18:53Tim Briggs?

  Then you're going to move on to your intra window. I'd say this is kind of optional.

• 18:57Chris Williamson?

  Yeah.

• 18:57Tim Briggs?

  Like especially for the members of W D N. You can do this, you can't do this. It does, you will see a decent exchange for this, like you will see a difference in your energy.

• 19:08Chris Williamson?

  Okay.

• 19:08Tim Briggs?

  And that'll be a liquid carbohydrate, methadextrin, dextrose, whatever you want here, and a little bit of BCAAs just to prevent muscle breakdown.

• 19:16Chris Williamson?

  And you're talking about just grazing on that or sipping that.

• 19:19Tim Briggs?

  I just sip that throughout your session, especially through your strength training.

• 19:22Chris Williamson?

  Yeah.

• 19:23Tim Briggs?

  So I wouldn't recommend doing it through your Metcon.

• 19:27Chris Williamson?

  Cause you might come back up.

• 19:27Tim Briggs?

  You get a coach like me that would just shout at you for having a drink.

• 19:30Chris Williamson?

  Yeah, you are right.

• 19:31Tim Briggs?

  Even though you're saying like, you told me.

• 19:33Chris Williamson?

  You do, yeah.

• 19:34Tim Briggs?

  You told me to have this, Tim.

• 19:35Chris Williamson?

  On, on my, on online, you told me I had to have an intra workout, but in the class, you're saying, pick the fucking bar up then.

• 19:41Tim Briggs?

  Exactly.

• 19:42Chris Williamson?

  So in terms of volume, or i- in terms of amounts of carbohydrates.

• 19:48Tim Briggs?

  So we'll probably want about thirty grams of sugar here.

• 19:51Chris Williamson?

  Okay.

• 19:51Tim Briggs?

  Ten grams of BCAAs.

• 19:53Chris Williamson?

  Okay.

• 19:53Tim Briggs?

  During this intra workout period. Then we're going to move on to our post period.

• 19:58Chris Williamson?

  Yeah.

• 19:58Tim Briggs?

  Yet again, there's going to be two sections. We're going to have our immediate post.

• 20:01Chris Williamson?

  Yep.

• 20:01Tim Briggs?

  A little bit of protein, just to assist recovery.

• 20:04Chris Williamson?

  Yeah.

• 20:04Tim Briggs?

  Quite a substantial amount of liquid carbohydrates or sugars.

• 20:08Chris Williamson?

  Methadextrin again, something like that.

• 20:10Tim Briggs?

  This is just the two reasons this, this is for immunity. So if you notice, um, with Olympians, when they run their like qualifying races, they can't blend with the crowd straight away. They need a little bit of sugar because their glycogen stores are depleted. So then have a bit of sugar, top the carbs up, then they'll go for the interview.

• 20:29Chris Williamson?

  Hmm.

• 20:30Tim Briggs?

  You'll see that quite a lot with a lot of different sports.

• 20:33Chris Williamson?

  That's interesting.

• 20:33Tim Briggs?

  Cause that's when you're susceptible to illness.

• 20:36Chris Williamson?

  Immediately after you've just done a workout or you've just run a race. So if someone comes and coughs on me.

• 20:41Tim Briggs?

  Yeah.

• 20:42Chris Williamson?

  Just after I've finished, I've got licence to punch them in the face.

• 20:44Tim Briggs?

  Exactly.

• 20:45Chris Williamson?

  Right. Yeah, exactly.

• 20:47Tim Briggs?

  Um, so we'll have a little bit carbohydrate then. We'll also want to replenish our glycogen stores, our muscle glycogen stores.

• 20:54Chris Williamson?

  Okay.

• 20:54Tim Briggs?

  Say if you've done an hour and a half session.

• 20:56Chris Williamson?

  Yep.

• 20:57Tim Briggs?

  And you've had a lot of muscle breakdown, a lot of fatigue, that's when we'll want to replenish.

• 21:01Chris Williamson?

  Mm hmm.

• 21:01Tim Briggs?

  Then you'll have that with you, you'll sip it straight away.

• 21:05Chris Williamson?

  Mm hmm.

• 21:06Tim Briggs?

  You'll go home, have your meal, try and limit your fats in the meal. We'll have a lot of complex carbohydrates.

• 21:12Chris Williamson?

  Why, why are we limiting our fats in the meal?

• 21:13Tim Briggs?

  Fats can just slow down the absorption of your carbohydrates.

• 21:16Chris Williamson?

  Okay. So you've got a pretty big window around pre, intra and post training.

• 21:21Tim Briggs?

  It'll stretch like four, maybe five hours.

• 21:23Chris Williamson?

  Yeah, you've got, you've got a big, big old window there where you're actually limiting your fats, right? So you're gonna have to, you're gonna have to focus your fats into a smaller window that's further away from the training.

• 21:32Tim Briggs?

  Fats in the pre one, you can have a couple of scoops of peanut butter or.

• 21:35Chris Williamson?

  Yeah.

• 21:36Tim Briggs?

  Twenty, twenty grams of fat in general.

• 21:38Chris Williamson?

  Mm hmm.

• 21:39Tim Briggs?

  But I always recommend having, knocking out quite a lot of fats in the morning.

• 21:42Chris Williamson?

  Yep.

• 21:42Tim Briggs?

  And just sporadically pace these three meals. Try and use fattier meats in general, the more nutrient dense, like chicken thighs and so on.

• 21:51Chris Williamson?

  Okay, yes.

• 21:52Tim Briggs?

  Just so you can get more bang for your buck and be a little bit more strategic with it.

• 21:56Chris Williamson?

  You've got a better range of macros coming in from basically the same.

• 21:58Tim Briggs?

  It's more balanced, it's more balanced. It's, it's almost like the zone approach. When you look at a meal, it should be zoned with your macronutrients.

• 22:06Chris Williamson?

  Mm hmm, mm hmm.

• 22:07Tim Briggs?

  We also try and use that to just balance, just to have balance in your meals, especially when you're prepping, you look for a carbohydrate. You look for your fat, look for your protein, look for your veggies.

• 22:18Chris Williamson?

  Mm hmm.

• 22:19Tim Briggs?

  And you've got a meal sorted.

• 22:20Chris Williamson?

  I suppose that's the, the very analytic way to just look at a plate, right? It's a plate is made up.

• 22:26Tim Briggs?

  Plate.

• 22:26Chris Williamson?

  It's made up of all of these individual things, but people just see it as this homogeneous food.

• 22:31Tim Briggs?

  Yes.

• 22:31Chris Williamson?

  Whereas actually you need to see, well, hang on, what, what is this consisting of?

• 22:35Tim Briggs?

  Here and that's a very eye opening approach when.

• 22:38Chris Williamson?

  I bet it is. I mean, sure, even just analyzing, especially the last two and a half years since I've been doing CrossFit.

• 22:44Tim Briggs?

  Yeah.

• 22:44Chris Williamson?

  And since I've considered eating for performance a priority over eating for aesthetics.

• 22:51Tim Briggs?

  Yeah.

• 22:51Chris Williamson?

  Like it's a big shift and there'll be a lot of people who, I think the vast majority of people who know. Um, or who understand how to diet or understand what their diet should consist of. Will understand what it is in order to lose fat.

• 23:05Tim Briggs?

  Yes.

• 23:06Chris Williamson?

  Like, people know that probably restricting your calories overall. There's a bit of bro science about like, bro, you wanna, you wanna have a bit less carbs and you wanna up your protein and stuff like that. Um, I think people understand that, but again, for me, it was so eye opening, starting to do CrossFit and realising, hang on. If I use performance as the canary in the coal mine for how well my diet is going.

• 23:29Tim Briggs?

  Yeah.

• 23:30Chris Williamson?

  And all that I do is eat to affect my performance, as long as my performance is going up. And I don't look like a, like a total slob in the mirror. I've probably got this pretty right.

• 23:39Tim Briggs?

  Yeah, you just need to find the balance with this.

• 23:41Chris Williamson?

  Yes.

• 23:42Tim Briggs?

  And like, obviously when you're consuming four, five, six hundred grams of carbohydrate. Like, a lot of literature suggests for sport performance, you need to be on six, seven hundred grams of carbohydrate.

• 23:53Chris Williamson?

  Yeah.

• 23:54Tim Briggs?

  But that's not really attainable in most people's lives. Like, most people aren't these elite athletes that.

• 23:59Chris Williamson?

  Video Gadien will be able to make an image of Brent Fikowski from, I think it was last year actually when he posted something up. Or his nutritionist did, and he reposted it on his Instagram where he had the two thousand seventeen games. And he was on maybe like five to seven hundred grams.

• 24:15Tim Briggs?

  Yeah.

• 24:16Chris Williamson?

  And then it was like the two thousand eighteen games, he was on like eight to nine hundred grams of carbs a day.

• 24:20Tim Briggs?

  I take that with a pinch of salt. I think what he may have not said is that might be his comp.

• 24:26Chris Williamson?

  Yes, yes, exactly. But still, like trying to consume that much, trying to consume just the sheer volume.

• 24:32Tim Briggs?

  The volume of food must be outrageous. Like, I've got several clients on four, five hundred grams of carbohydrate. And coaching them through that is.

• 24:42Chris Williamson?

  Challenging.

• 24:42Tim Briggs?

  Challenging because I don't personally eat that. So I've got to be strategic how we get them there.

• 24:48Chris Williamson?

  Yeah.

• 24:48Tim Briggs?

  And it is through that workout nutrition.

• 24:51Chris Williamson?

  It is crazy though to see these guys, like these top level athletes like Brett, and you know, he looks fantastic. He looks even more peeled, even fuller, like his performance was fantastic. Like he's kind of, he's an endurance guy as well, right? Like he's a biker swimmer. Um, and he's got that kind of long lean bean look as well.

• 25:09Tim Briggs?

  Yeah.

• 25:09Chris Williamson?

  So to see someone put that much food away, I guess he'll probably be quite tall.

• 25:13Tim Briggs?

  But when you, when you look at him, he'll be maybe six two, six foot, something like that.

• 25:18Chris Williamson?

  Tall dude.

• 25:18Tim Briggs?

  So if you brought him down to a CrossFit height.

• 25:21Chris Williamson?

  Yeah.

• 25:22Tim Briggs?

  He'd be one of the most jacked blokes in the game.

• 25:23Chris Williamson?

  Oh, by, by miles. Yeah.

• 25:25Tim Briggs?

  Yeah, if you shrunk his.

• 25:27Chris Williamson?

  He'd be Dan Bailey. He'd be Dan Bailey without, with two knees.

• 25:30Tim Briggs?

  He'd be huge. So his, I think, approach that he took, this kind of little tangent, he um, was working a lot more strict stuff. Since he's a little bit heavier.

• 25:39Chris Williamson?

  Yeah.

• 25:39Tim Briggs?

  He's got longer levers.

• 25:40Chris Williamson?

  Yeah.

• 25:41Tim Briggs?

  So he was working like it's tricep lockout for his handstand pushups.

• 25:44Chris Williamson?

  Yeah.

• 25:44Tim Briggs?

  Things like that. He's got a further range to go. So he was doing a lot more strict work, I think, leading up to the last games.

• 25:51Chris Williamson?

  So that needs to be supported by the extra carbohydrates, you think?

• 25:54Tim Briggs?

  Yep.

• 25:55Chris Williamson?

  That's interesting. One thing as well, for anyone who is listening, um, that hasn't used maltadextrin or dextrose in their shakes. It is, it's just free money. Like it's the same as, uh, Sonny Webster said, have you ever used a lifting belt or knee, uh, knee wraps? Um, knee sleeves? And I was like, no, I've never used either of them. He's like, man, it's just free gains.

• 26:15Tim Briggs?

  Yeah.

• 26:16Chris Williamson?

  He was like, both of those things are just free gains. And for me, yeah, you're going to, you're stretching the other one. Get it in.

• 26:22Tim Briggs?

  Toy, I'm toy.

• 26:23Chris Williamson?

  You're gonna be so loose in the glutes after this. So, um, yeah, and he said it's free gains.

• 26:28Tim Briggs?

  Yeah.

• 26:29Chris Williamson?

  Like, uh, and I, it seems to me maltadextrin in a post-workout shake.

• 26:34Tim Briggs?

  Mm-hmm.

• 26:34Chris Williamson?

  Like especially if you're struggling to hit your macros as you can't get them in.

• 26:38Tim Briggs?

  Yeah.

• 26:39Chris Williamson?

  You won't even feel it. Like a big scoop of any maltadextrin in a post-workout shake with two scoops of, um, protein and a scoop of creatine. And in the space of three minutes, two minutes.

• 26:51Tim Briggs?

  Yeah.

• 26:52Chris Williamson?

  You're like, I've done so much stuff.

• 26:54Tim Briggs?

  Yeah.

• 26:54Chris Williamson?

  And I guess that's the same as the, the equivalent for macros and for creatine is your veggie shake in the morning, right?

• 27:01Tim Briggs?

  Yeah, for sure. Then if you break that down a little bit more, you're playing with your creatine stores that you've just depleted with your, um, creatine phosphate.

• 27:09Chris Williamson?

  Okay.

• 27:10Tim Briggs?

  So through your ATP work, through your lifting, that's like the explosive work, that's your one rep maxes and things like that.

• 27:17Chris Williamson?

  Yeah.

• 27:17Tim Briggs?

  You're replenishing your creatine levels. That can also be done through red meat, some fish, some nuts. But having the creatine monohydrate will directly affect.

• 27:28Chris Williamson?

  Would that be similar for if you've got um someone who's doing a

• 27:34Chris Williamson?

  maybe a rower, like a competitive rower that's doing some interval work, like really hard, like a 500 meter test or a 2K test or

• 27:41Tim Briggs?

  Yep.

• 27:42Chris Williamson?

  Stuff like that.

• 27:43Tim Briggs?

  Exa- exactly.

• 27:44Chris Williamson?

  Same energy system, so it doesn't really matter about load, it's about like effort?

• 27:48Tim Briggs?

  It's all about effort, energy system.

• 27:50Chris Williamson?

  Okay.

• 27:51Tim Briggs?

  So if you look at it, he's doing a five, he's doing a 2K. He'd be probably looking, not for us, but he'd be probably looking at what, like five, six minutes?

• 27:59Chris Williamson?

  Window, yeah.

• 28:00Tim Briggs?

  Collect the tics on.

• 28:01Chris Williamson?

  Okay.

• 28:02Tim Briggs?

  So he'd fuel up on his carbohydrates before, make sure he doesn't deplete during his session because you do stuff.

• 28:08Chris Williamson?

  Yeah, I mean, while you're rowing, it's very difficult to have intra-workout stuff.

• 28:11Tim Briggs?

  Oh, no.

• 28:11Chris Williamson?

  Unless you can do the old one hand.

• 28:13Tim Briggs?

  Yeah. I guess that's what Stu will be doing on the row though.

• 28:16Chris Williamson?

  That is what Stu, so you will remember episode number one, um rowing the Atlantic solo with Stu Morton. He's actually going in, what would it be like seven months now at the end of the year?

• 28:27Tim Briggs?

  I'm not too sure when the date is, but he's all gearing up for it.

• 28:30Chris Williamson?

  He's still a big boy, man. He's had to be a big boy for a long time now as well, hasn't he?

• 28:34Tim Briggs?

  Yeah, and.

• 28:35Chris Williamson?

  He's been perma bulking for two years.

• 28:37Tim Briggs?

  Yeah, he, he's had to eat for his performance, though he's had to eat um for the row, so like I was saying about the ketogenesis kind of vibe.

• 28:46Chris Williamson?

  Hmm.

• 28:47Tim Briggs?

  He will use his body fat and body stores as his fuel as he rows.

• 28:51Chris Williamson?

  Yeah.

• 28:52Tim Briggs?

  Because naturally, as you row, he's planning on two hours on, two hours off for a month. Um, you're probably not going to balance that energy through food, so you're going to have to use yourself. Um, there's several rowers when they do, when they have came back, they're just almost half the man they're set out as.

• 29:10Chris Williamson?

  He was saying that it's between um 35 and 70 pounds that he's expecting to lose on the duration of rowing across the Atlantic. And like, one of the things that fucking blows me away is the fact that Ross Edgley came back more jacked after having swam around the UK. Like, the only difference was the fact that he had salt tongue and like some ulcers.

• 29:31Tim Briggs?

  Yeah.

• 29:31Chris Williamson?

  Like, that was it.

• 29:32Tim Briggs?

  It was mad.

• 29:33Chris Williamson?

  He's a big, did you have a look at what he was eating and stuff for that?

• 29:36Tim Briggs?

  I, I saw a little bit, I saw his, I listened to this Joe Rogan.

• 29:39Chris Williamson?

  Yeah.

• 29:39Tim Briggs?

  Interview.

• 29:40Chris Williamson?

  He was saying he's had some inordinate amount of bananas.

• 29:42Tim Briggs?

  He said he was eating granola.

• 29:44Chris Williamson?

  He's had thousands of bananas.

• 29:45Tim Briggs?

  He's just looking at macro gen, macronutrient dense food. If you look at your granola, there's fats in there, there's a lot of carbohydrate in there.

• 29:53Chris Williamson?

  Hmm.

• 29:53Tim Briggs?

  It's quite, it's quite easy to eat as well.

• 29:55Chris Williamson?

  Yeah.

• 29:56Tim Briggs?

  Like if you ever, you've ever poured fifty grams, which is one portion.

• 30:00Chris Williamson?

  Yeah.

• 30:01Tim Briggs?

  Of granola in a bowl.

• 30:02Chris Williamson?

  You're looking at it like a sad, lonely child, don't you?

• 30:05Tim Briggs?

  You're like, what?

• 30:06Chris Williamson?

  Is this, is this all that there is?

• 30:08Tim Briggs?

  It's all that there is.

• 30:08Chris Williamson?

  I have some more, please sir.

• 30:09Tim Briggs?

  Then you take your bowl off the scale, continue to pour. Put your scales to one side.

• 30:15Chris Williamson?

  No one knows anymore.

• 30:16Tim Briggs?

  Hopefully that camera didn't catch anything what we're just doing then.

• 30:19Chris Williamson?

  I totally get it. Um, so yeah, I mean, the, the Ross Edgey thing, man, he's a fucking animal. I'm go, I'm going to see his live show.

• 30:26Tim Briggs?

  Okay.

• 30:27Chris Williamson?

  So he's.

• 30:27Tim Briggs?

  Bring me through.

• 30:28Chris Williamson?

  It was itinerary. I have no idea. He's doing a live show where he'll be doing experiments live on stage and talking about the swim and.

• 30:36Tim Briggs?

  Okay.

• 30:36Chris Williamson?

  It's kind of a, I think the world's fittest tour will be a live version of his, uh, book, which is pretty, pretty interesting.

• 30:43Tim Briggs?

  Yeah.

• 30:43Chris Williamson?

  Going with, uh, George and Mark and, um, Phil, one of my buddies.

• 30:46Tim Briggs?

  Okay.

• 30:47Chris Williamson?

  Um, so I'm, I'm pretty excited, but yeah, it'll be, it'll be interesting. The podcast, if you haven't already heard it, the podcast with Joe Rogan is fucking fascinating. Like where he's talking about swimming, he was swimming and he kept on getting, um, was it jellyfish? Like he kept on getting jellyfish stings.

• 31:03Tim Briggs?

  Stuck in his, uh, goggles.

• 31:04Chris Williamson?

  He was swi- swimming long for ages and he was shouting to the captain that he was in loads of pain. And couldn't work out why and the captain was like, no, we can't take you back on board at the moment. You've got to keep swimming.

• 31:14Tim Briggs?

  Yeah.

• 31:14Chris Williamson?

  And he was like, I, the pain was just so bad, I couldn't work out why. And, um, he got back on to the.

• 31:20Tim Briggs?

  Three hours.

• 31:20Chris Williamson?

  Yeah, he kept on swimming for three hours, got back onto the boat. And the reason it turned out this jellyfish sting has been so bad was because it had wrapped itself around his goggles. And it basically attached himself, itself to his face. You had to like peel it off.

• 31:33Tim Briggs?

  Yeah.

• 31:33Chris Williamson?

  And then when his next swim session was due, he had to punch the goggles into his own, like swollen eyes.

• 31:39Tim Briggs?

  Yeah.

• 31:40Chris Williamson?

  That man's built of something else, isn't he?

• 31:42Tim Briggs?

  He's got some great stories on there, but he brings up some CrossFit vibes which aren't factually correct. But that's, that's another story.

• 31:48Chris Williamson?

  Yeah, that's, that's for a, for a different podcast. So we've, we've talked about the fact that foot training carbohydrates are important. I think that's definitely a big takeaway, that you need to be looking at greens and you need to be varying your diet.

• 32:01Tim Briggs?

  Satisfy your micronutrient ranges.

• 32:03Chris Williamson?

  Okay, what about if we move on to competition? So should people change the way that they eat up to a competition? And if so, why? And if not, why?

• 32:14Tim Briggs?

  Yes, so we would change what we're eating. So we want to eat as efficiently as possible, so we're gonna limit any inflammation. So as you're sat there, you're eyeing up a pizza, it's on a Monday, your competition's on the Saturday, it's probably not the best idea.

• 32:29Chris Williamson?

  Why?

• 32:29Tim Briggs?

  You're probably gonna get quite a lot of gut inflammation.

• 32:32Chris Williamson?

  From the gluten?

• 32:33Tim Briggs?

  From the gluten, from everything in the food. It's not probably your typical food source. You want foods which are pretty easy to digest. You want to kind of look after your gut the best you can in the lead up to try and eat as normally as possible.

• 32:46Chris Williamson?

  Do you mean eating the same things that your body is used to eating?

• 32:49Tim Briggs?

  Yes.

• 32:50Chris Williamson?

  Okay, what's?

• 32:50Tim Briggs?

  Eat real foods.

• 32:52Chris Williamson?

  Yeah.

• 32:52Tim Briggs?

  Eat balanced foods, keep smashing your microbes in. And from there, from the Monday, so your competition's on the Saturday, Sunday.

• 33:01Chris Williamson?

  Okay, I'm gonna guess, I'm gonna guess to certain extent there that this would be pretty similar for whether you're powerlifting, presuming you don't have to cut to meat weight, whether you're gonna do from powerlifting up to marathon?

• 33:13Tim Briggs?

  Yes, yes. So we've got, we've got several cyclists who, with WDN, several triathletes. And we'll do exactly the same protocol, it'll just be carbohydrate loading.

• 33:23Chris Williamson?

  Yes.

• 33:23Tim Briggs?

  So we'll keep fats and proteins consistent.

• 33:26Chris Williamson?

  Yep.

• 33:26Tim Briggs?

  And we'll just ramp up the carbohydrates towards workout one or the start line.

• 33:32Chris Williamson?

  Okay, so roll this forward. On Monday, we've avoided the pizza.

• 33:35Tim Briggs?

  So Monday, so yeah, we've avoided, dodged the pizza.

• 33:38Chris Williamson?

  Dodged the pizza, yeah.

• 33:39Tim Briggs?

  So Monday, we'll start from your baseline of carbohydrate, we'll start ramping up slowly, depending on what your sport is, depending on who you are, depending on your intensity of the weekend, depending on how many workouts you have.

• 33:52Chris Williamson?

  Yeah.

• 33:53Tim Briggs?

  And so on. And your gender as well, we'll probably ramp guys up a little bit quicker than girls. Then we'll spike them both towards the end. That's for no particular reason, to be honest. We just, guys can tolerate a little bit more. They've got more muscle mass.

• 34:07Chris Williamson?

  Yeah.

• 34:07Tim Briggs?

  They can store a bit more glycogen and so on.

• 34:09Chris Williamson?

  Yeah.

• 34:10Tim Briggs?

  Um, so from there, we'll just start ramping up each day. It'll almost be a step. There'll be a step of more carbohydrate.

• 34:16Chris Williamson?

  Have you got any, any idea of a percentage? So if you were having a hundred percent was, um, what you would have on your baseline?

• 34:22Tim Briggs?

  Yep.

• 34:23Chris Williamson?

  What are you doing on the Monday, the Tuesday?

• 34:25Tim Briggs?

  So instead of percent, let's say we'll add Monday, probably be the same.

• 34:30Chris Williamson?

  Yeah.

• 34:31Tim Briggs?

  Tuesday, the same.

• 34:31Chris Williamson?

  Yeah.

• 34:32Tim Briggs?

  Uh, Wednesday, we'll probably add fifty to seventy-five grams of carbohydrate.

• 34:35Chris Williamson?

  Okay.

• 34:36Tim Briggs?

  Thursday, I'll be about a hundred.

• 34:38Chris Williamson?

  Yep.

• 34:38Tim Briggs?

  Friday, I'll be about a hundred and fifty.

• 34:40Chris Williamson?

  Mm-hmm.

• 34:40Tim Briggs?

  Then over the competition weekend, we're gonna yet again try and eat as efficiently as we can. We're gonna stay to our normal foods.

• 34:46Chris Williamson?

  Mm-hmm.

• 34:46Tim Briggs?

  We're not gonna overly spike our insulin too much, as in, if you have, I've ever been to a comp, you'll just see people smashing in sugars.

• 34:56Chris Williamson?

  Yeah.

• 34:56Tim Briggs?

  Left, right and centre. Yeah, you do need a little bit of sugar, but try and be smart how you hit.

• 35:00Chris Williamson?

  Why, why is it about a decision?

• 35:02Tim Briggs?

  Because you wanna use your sugar wisely. You wanna use your sugar pre, post, intra. Obviously, there's not gonna be that big four hour window that we used to when I training.

• 35:11Chris Williamson?

  Mm-hmm.

• 35:12Tim Briggs?

  But people are there, like smashing and lying on the left, right and centre.

• 35:15Chris Williamson?

  Yeah.

• 35:15Tim Briggs?

  And, yeah, that was a little bit me at strength in depth.

• 35:18Chris Williamson?

  Mm-hmm.

• 35:19Tim Briggs?

  But you always, you have a little bit of fun.

• 35:20Chris Williamson?

  Yeah.

• 35:21Tim Briggs?

  And, um, that from there, just eat as normally as you can. We're gonna add maybe two hundred and fifty extra grams of carbohydrate on top of what you normally eat.

• 35:29Chris Williamson?

  Per comp day?

• 35:31Tim Briggs?

  Per comp day.

• 35:31Chris Williamson?

  Okay.

• 35:33Tim Briggs?

  Um, so. Probably each comp day. There wouldn't be, you wouldn't go five hundred on the next day.

• 35:36Chris Williamson?

  Yeah, yeah, yeah, yeah. Sorry. So, yeah, the two.

• 35:38Tim Briggs?

  But bear in mind, these people that are ramping up towards the com- competition, their hundred percent is probably gonna be quite a lot of carbohydrates.

• 35:45Chris Williamson?

  Three fifty already, maybe more.

• 35:47Tim Briggs?

  Maybe a little bit more, maybe four hundreds.

• 35:48Chris Williamson?

  Yeah.

• 35:49Tim Briggs?

  Depending, five hundreds maybe.

• 35:50Chris Williamson?

  So, what's cool is he said, so we, we do change our diet in terms of the macronutrients, but we don't change our diet in terms of the food that we eat.

• 35:58Tim Briggs?

  Yes, we just eat a little bit more.

• 36:00Chris Williamson?

  Okay, cool. So when you say efficient, eating efficiently, what do you mean?

• 36:05Tim Briggs?

  So that's just using quite wholesome foods, quite nutrient-dense foods. So you're gonna use something like sweet potatoes, you're gonna use quite a lot of rices, you're gonna use chicken thighs, chicken breasts. You're gonna eat not seeds, quite what you'd say healthy foods.

• 36:20Chris Williamson?

  Okay.

• 36:21Tim Briggs?

  Wholesome foods.

• 36:22Chris Williamson?

  Why is that? Why are they efficient?

• 36:24Tim Briggs?

  So they're not gonna reduce, they're not gonna produce any inflammation on your gut. So if you look into something, which is probably be gonna, another conversation we'll have is gonna be the FODMAP.

• 36:35Chris Williamson?

  I wanted to get onto this, yeah.

• 36:36Tim Briggs?

  So eating for a FODMAP approach would be to limit your gut inflammation. So there's a lot of foods which spike inflammation in your gut, which is tricky to digest. And we all have a little bit of intolerance to some foods. The key ones are, like, people always say gluten.

• 36:54Chris Williamson?

  Yeah.

• 36:56Tim Briggs?

  There is a little bit of underlying in that, like, people slam it and slam it and slam it.

• 37:01Chris Williamson?

  Yeah.

• 37:01Tim Briggs?

  But there is, if you don't feel a hundred percent when you eat a food, don't eat the food.

• 37:06Chris Williamson?

  Yeah.

• 37:06Tim Briggs?

  It's, it's pretty, it's pretty simple.

• 37:08Chris Williamson?

  Yeah.

• 37:08Tim Briggs?

  Regardless if there's somebody on TV or Instagram saying it's a myth.

• 37:13Chris Williamson?

  Yeah.

• 37:13Tim Briggs?

  If you feel pretty shit when you've eaten something.

• 37:16Chris Williamson?

  Yeah.

• 37:16Tim Briggs?

  Probably don't eat it. Like, I am allergic to dairy. And there's a lot of research which says have a milkshake post-workout is good for recovery, which that's true.

• 37:27Chris Williamson?

  Not for you.

• 37:27Tim Briggs?

  But if I have that, I got a swollen neck. You know what I mean? So it's not all one size fits all approach. My recovery is through the road.

• 37:38Chris Williamson?

  Recovered brilliantly, as soon as I can get my neck to go down.

• 37:41Tim Briggs?

  Exactly.

• 37:41Chris Williamson?

  I've got a shirt and a tie back on, I'm fine. So, um, talk us through the FODMAP diet a little bit more.

• 37:47Tim Briggs?

  So the FODMAP diet.

• 37:48Chris Williamson?

  What's, what's FODMAP?

• 37:49Tim Briggs?

  So, good question.

• 37:51Chris Williamson?

  Okay.

• 37:53Tim Briggs?

  Don't know off the top of my head, let's Google that.

• 37:55Chris Williamson?

  Is FODMAP.

• 37:59Chris Williamson?

  FODMAP.

• 38:02Chris Williamson?

  It's just explaining it to me, it's not telling me what it's.

• 38:04Tim Briggs?

  There you go, there you go.

• 38:05Chris Williamson?

  Well, fermentable oligo dimono saccharides and polyosis.

• 38:13Tim Briggs?

  And polys, not polyosis.

• 38:15Chris Williamson?

  Polo.

• 38:16Tim Briggs?

  Polys, polysaccharides.

• 38:17Chris Williamson?

  Whatever, that thing, it's that, it doesn't, you don't need to know what it is.

• 38:21Tim Briggs?

  Yeah, it doesn't matter.

• 38:22Chris Williamson?

  It doesn't mean anything, none of us know what it is.

• 38:24Tim Briggs?

  It's the same with everything we do, the abbreviation for a reason, you don't want to say that full sentence.

• 38:28Chris Williamson?

  You.

• 38:28Tim Briggs?

  I didn't remember what it is.

• 38:29Chris Williamson?

  I was reading it and I couldn't.

• 38:30Tim Briggs?

  Yes.

• 38:31Chris Williamson?

  So.

• 38:31Tim Briggs?

  So basically, if you get that back up, and I know people can't see what it is.

• 38:35Chris Williamson?

  Yeah.

• 38:35Tim Briggs?

  Who's the guy that puts, puts things on our videos?

• 38:38Chris Williamson?

  Dean, video guy Dean.

• 38:39Tim Briggs?

  Dean?

• 38:40Chris Williamson?

  Video guy Dean, we'll make it, we'll make it appear here, what's the chart that you want?

• 38:43Tim Briggs?

  So just click on any one of these.

• 38:45Chris Williamson?

  Okay, cool.

• 38:46Tim Briggs?

  Oh, oh, oh.

• 38:47Chris Williamson?

  Oh.

• 38:48Tim Briggs?

  Oh, dear.

• 38:49Chris Williamson?

  There we go.

• 38:50Tim Briggs?

  There'll be a seamless cut, guys.

• 38:51Chris Williamson?

  Yeah, exactly, damn right, so.

• 38:53Tim Briggs?

  So if we look here, obviously the chart will be somewhere, there's low FODMAP and high FODMAP, we just basically want to limit the high FODMAP foods in our diet, that does cause inflammation in our gut, and when we say the gut, that's all about digestion.

• 39:09Chris Williamson?

  Okay.

• 39:10Tim Briggs?

  And metabolism, so if you're constantly inflamed in your gut, your digestion's going to be a little bit off, not going to metabolise your food all that well, and I'm not that researching the gut-brain connection, but there is a massive link between how efficient your gut is to your health and your brain.

• 39:30Chris Williamson?

  Um, there's a fairly well cited study that talks about the fact that there's more, um, neurotransmitter receptors, or there's more, uh, mood receptors in your gut than there are in your brain.

• 39:42Tim Briggs?

  Yes.

• 39:43Chris Williamson?

  So your mood is determined more heavily by your gut, to a degree that gets fed back up to your brain.

• 39:48Tim Briggs?

  Yes.

• 39:48Chris Williamson?

  But, um, that your mood is heavily determined by what you eat, essentially.

• 39:51Tim Briggs?

  This bit may be cut out, I don't know, but, uh, my brother does research on gut enzymes.

• 39:56Chris Williamson?

  Okay.

• 39:57Tim Briggs?

  And he's currently looking into if there's like, um.

• 40:02Tim Briggs?

  An enzyme in the gut which does lead to diabetes.

• 40:05Chris Williamson?

  Okay.

• 40:06Tim Briggs?

  And he is going to reset. I don't know. It's not his current one that he's on at the moment, but he's going to move to that on the future. And see if there's a gut enzyme you could introduce to people with type one diabetes.

• 40:18Chris Williamson?

  Offset it.

• 40:20Tim Briggs?

  To reintroduce. This goes well above me.

• 40:23Chris Williamson?

  Yeah, yeah, yeah.

• 40:24Tim Briggs?

  But um to see if there's a big connection and it seems like there is, so.

• 40:27Chris Williamson?

  That's pretty cool. So.

• 40:29Tim Briggs?

  So all stems from the gut. Happy gut, happy you.

• 40:32Chris Williamson?

  What we're saying is that FODMAP appears to be a a low resolution kind of blanket coverage approach to just ensuring that you're not going to have an upset stomach.

• 40:42Tim Briggs?

  Basically.

• 40:43Chris Williamson?

  And you're going to reduce inflammation. Would inflammation occur outside, like in the body as well, like in the joints as well?

• 40:48Tim Briggs?

  Um it may just slow you down. Your energy is going to be a little bit lower. Um I'd recommend people to just limit the wheat, limit the dairy. And see where we go from there.

• 40:57Chris Williamson?

  Two good places to start.

• 40:58Tim Briggs?

  Two really good places, so that chart might appear again.

• 41:01Chris Williamson?

  Yeah.

• 41:02Tim Briggs?

  And the there's really common ones. Apples are on there, milk. Um if we look down legumes.

• 41:09Chris Williamson?

  Yeah.

• 41:09Tim Briggs?

  Things it's.

• 41:10Chris Williamson?

  I love legumes.

• 41:11Tim Briggs?

  What's your favourite legume?

• 41:12Chris Williamson?

  Uh I'm a good fan of peas. Rice and peas, man.

• 41:15Tim Briggs?

  I love peas.

• 41:16Chris Williamson?

  Rice and peas is good.

• 41:18Tim Briggs?

  Um what's the debate about peanuts? Peanuts are legumes, aren't they? I don't really like the term legume.

• 41:23Chris Williamson?

  Legume, it's good.

• 41:24Tim Briggs?

  Sounds very Americanized. I feel like I feel like we didn't have a word for that.

• 41:27Chris Williamson?

  Cashews, you're fucked on. Peanuts you're okay on. Peanuts are low FODMAP, but cashews and pistachios aren't. Um dark chocolate's okay. High fructose corn syrup, this is.

• 41:38Tim Briggs?

  Bad times, yeah. This is built for Americans. Sugar free confectionery, sad times. Um it's all basically high FODMAP foods are all the fun foods.

• 41:49Chris Williamson?

  They are, they're the good ones. Biscuits, biscuits in there.

• 41:51Tim Briggs?

  Yeah, but I'm sure there's a nice alternative.

• 41:54Chris Williamson?

  Biscuits and snack products. I mean, snack products covers, if if fucking psorine's in there, then fuck FODMAP.

• 42:01Tim Briggs?

  What's what's the ingredients, sorry?

• 42:03Chris Williamson?

  Magic and.

• 42:05Tim Briggs?

  It's magic.

• 42:05Chris Williamson?

  And god dust.

• 42:06Tim Briggs?

  Just unicorn.

• 42:07Chris Williamson?

  Yeah, exactly. Unicorn tears and.

• 42:09Tim Briggs?

  Banana unicorns.

• 42:10Chris Williamson?

  Yeah, exactly. So. I think the FODMAP thing, so you mentioned it to me in the gym the other day.

• 42:14Tim Briggs?

  Yes.

• 42:15Chris Williamson?

  It is quite interesting and I I definitely have noticed since I've cycled off taking milk. And having almond milk where I can. I don't enjoy the taste quite as much. I'm still shopping around for the one that I prefer. Weirdly enough, I'd have thought the sweetened one would have been well nicer, but it's not.

• 42:31Tim Briggs?

  No, it does taste very, very great, doesn't it?

• 42:33Chris Williamson?

  It's just like, it makes my face turn inside out. Um, so. Athletes who are looking at potentially changing through some foods, FODMAP will be linked in the show notes below. Have a little look and. Did you advise to do it um incrementally? So to take each FODMAP thing out one by one, so you can identify it?

• 42:53Tim Briggs?

  It'd be elimination approach. So if you're in your current diet, you're getting a lot of inflammation, you're getting upset gut. Your bowel movements aren't great, not a great topic to talk about. I'd just start to slowly eliminate foods, go over two, three, four week cycle.

• 43:07Chris Williamson?

  Yeah.

• 43:07Tim Briggs?

  So if you start just by cutting out milk or limit your dairy or limit your yogurt.

• 43:11Chris Williamson?

  Yeah.

• 43:12Tim Briggs?

  And introduce it and if it's back.

• 43:15Chris Williamson?

  Yeah.

• 43:16Tim Briggs?

  Take it out again.

• 43:16Chris Williamson?

  And then, okay, now that's either stayed or gone, then wheat's gonna stay or go, then.

• 43:21Tim Briggs?

  Yeah, and it's slowly refining your food choices and that that does take a while and it is, it is trial and error. And you can get a food allergy chart and that might, might see a little bit better, but. You wanna eat the best you can for you. Everybody's a little bit different. So if you eat the best you can, the way you feel great. That's basically what we want. If you feel great, your gut's probably doing well.

• 43:45Chris Williamson?

  Hmm. I think the mad thing about that is it would appear if you had an adverse reaction to some of the stuff that's on FODMAP. Really, regardless of whether it's the middle of winter, it's Christmas day, it's the day before a competition, you're mid workout.

• 44:02Tim Briggs?

  Yeah.

• 44:02Chris Williamson?

  Those foods really, unless you're making a concerted uh exception because you really want to have it for. Either like a situation or taste or whatever it might be, those foods shouldn't ever appear in your diet.

• 44:15Tim Briggs?

  Yeah.

• 44:15Chris Williamson?

  Um.

• 44:16Tim Briggs?

  Whey protein though.

• 44:17Chris Williamson?

  Whey protein, well, I've I've done the same, I've told you, man, I've switched to.

• 44:20Tim Briggs?

  Are you on the beef?

• 44:20Chris Williamson?

  Hydrolyzed beef from my protein.

• 44:22Tim Briggs?

  What do you think? What was our protein sponsored before?

• 44:25Chris Williamson?

  So the protein works, actually.

• 44:27Tim Briggs?

  A bigger one.

• 44:28Chris Williamson?

  The guys, the guys know that they, they used to have a beef derived protein. They're currently developing a new one. So right now, my best advice is actually bulk powders.

• 44:38Tim Briggs?

  I've tried bulk powders on my protein.

• 44:40Chris Williamson?

  The reason that I like bulk powders, beef protein is its isolate. So the, my protein one is thick.

• 44:47Tim Briggs?

  It is thick, isn't it?

• 44:48Chris Williamson?

  Thick as fuck. So I have to punch it down my, down my neck, like, which is difficult.

• 44:54Tim Briggs?

  Especially when you've got your Motte Dex ready and you shake.

• 44:56Chris Williamson?

  I don't at the moment, but if I was to add that in, like, it would be probably almost undrinkable. Like, it's crazy thick, which is actually at the moment, because I'm dieting, is actually quite nice. It's a lot more satiating. But when it comes to me trying to get those calories in, I would certainly be switching across. Um, bulk powders do this, they do two, but the one that you want is the, um, beef isolate. How the fuck they've managed to get?

• 45:19Tim Briggs?

  I've, I've currently got this. I've currently got that protein, yeah. The chocolate one.

• 45:23Chris Williamson?

  Yes, good.

• 45:23Tim Briggs?

  It's good. It is good.

• 45:25Chris Williamson?

  Lot thinner.

• 45:26Tim Briggs?

  A lot thinner. But, um, so let's go back around.

• 45:30Chris Williamson?

  Yes.

• 45:30Tim Briggs?

  Your dieting.

• 45:31Chris Williamson?

  Okay.

• 45:32Tim Briggs?

  Let's, let's run through this.

• 45:34Chris Williamson?

  Me dieting?

• 45:35Tim Briggs?

  Let's run through this. So in terms of you dieting, what's your approach to dieting?

• 45:39Chris Williamson?

  Just dial, dial Carl's back.

• 45:41Tim Briggs?

  Dial Carl's back. So have you understood your T D E or your metabolic baseline as we, we suggest? So have you found out what that is? Are you using?

• 45:50Chris Williamson?

  I'm using what we, so some of the listeners will know that I've been wearing a whoops, whoop strap for the last six months or so. It's an always on heart rate tracker, activity tracker, workout tracker, resting heart rate, H R V, which is your heart rate variability. Sleep tracker and a few other things as well. Um.

• 46:06Tim Briggs?

  Does it take into account thermoregulation and heat loss?

• 46:09Chris Williamson?

  No. So it's, it's a, it's a, it's a blunt, it's a blunt instrument at working out how much energy you've expended throughout the day. But it's a lot easier or a lot better, in my opinion, than just picking the number that your weight is. And hoping for the best and then thinking, oh, well, I, I worked out a bit today.

• 46:28Tim Briggs?

  Yeah. Oh, you can invest in a nutrition coach. There we go.

• 46:32Chris Williamson?

  Link will be to, we donate nutrition in the show notes below.

• 46:35Tim Briggs?

  That's a joke, by the way.

• 46:36Chris Williamson?

  No, we genuinely will be. So. Yeah, i- in terms of me dieting, it's just reducing calories like.

• 46:43Tim Briggs?

  And what's your approach to that? Like, are you prioritising your workout nutrition? So you're keeping the focus on you're gonna head in the gym and keep a hundred percent in your training sessions?

• 46:53Chris Williamson?

  No, so given.

• 46:54Tim Briggs?

  Are you just kind of, are you just got a blanket approach that I'm just gonna drop down? I'm probably gonna get my workouts done earlier on in the day, so I feel a little bit better.

• 47:05Chris Williamson?

  Uh, given that I said I've focused on eating for performance, this now seems a little bit like I'm a hypocrite. But my point is that um, right now, I don't have time. It's two weeks until I go away and film for Romwood. Like, I don't have time to be focusing on performance. Um, the way that I'm actually doing it is mixing together intermittent fasting.

• 47:27Tim Briggs?

  Okay.

• 47:28Chris Williamson?

  With uh, just basically locales. So I'm staying fasted until about two in the afternoon. I tend, I tend to train at about nine or 10 in the morning. So I'm training fasted. I'm aware that goes against a lot of, a lot of what we've spoken about today. But I do have to say that training fasted on a morning is the best time that I can get that in. Like, if I was dieting, um, I would much sooner train as soon as possible.

• 47:56Tim Briggs?

  Definitely, because you wake up, you feel a little bit good, you have a little bit of caffeine.

• 47:59Chris Williamson?

  Yeah, and I'm away.

• 48:00Tim Briggs?

  Energy does.

• 48:00Chris Williamson?

  I, it's almost like I get the training session in before my body realises, it has had time to realise that it's hungry.

• 48:06Tim Briggs?

  For sure.

• 48:07Chris Williamson?

  And by the time I've finished, like, let's say I've finished at 11, 11, half 11, another caffeine. I'm tending to have a post-workout shake as well, so I will have some stuff in there afterwards. And by the time it gets to like 1:32pm, I'm sorted, sorted out, and I'm like, okay, well, it's time to eat.

• 48:20Tim Briggs?

  Yes.

• 48:21Chris Williamson?

  Um, so I'm actually doing a podcast with David Sinclair, who was on Joe Rogan. He's one of the world's leading longevity experts, works out with Harvard University.

• 48:29Tim Briggs?

  Yes.

• 48:30Chris Williamson?

  So I'm going to.

• 48:31Tim Briggs?

  Listen to his podcast.

• 48:31Chris Williamson?

  Okay, I'm going to Harvard to sit down with him.

• 48:34Tim Briggs?

  Right, okay.

• 48:35Chris Williamson?

  Before I go and see Inside Tracker. Um, so. I'll be very interested to kind of chase up some of the points that he had about intermittent fasting with

• 48:43Tim Briggs?

  Yes.

• 48:44Chris Williamson?

  On that podcast, but if you haven't listened to it already, it's it's really interesting. And if you've ever considered going to start doing intermittent fasting, like, he sells the dream.

• 48:54Tim Briggs?

  Hmm.

• 48:54Chris Williamson?

  So fucking hard in there. And it's just through data. Like, he's not saying it's amazing and this is, I do it and you should do it because of these reasons. He's just presenting what the data seems to show. Like, maybe.

• 49:05Tim Briggs?

  Let's turn this around a little bit. So I have two approaches to intermittent fasting.

• 49:09Chris Williamson?

  Okay.

• 49:09Tim Briggs?

  The first one is if you're in a severe caloric deficit, obviously, I wouldn't suggest going too deep in the caloric deficit.

• 49:16Chris Williamson?

  Yeah.

• 49:16Tim Briggs?

  But if you are.

• 49:17Chris Williamson?

  Yeah.

• 49:17Tim Briggs?

  Fine. I'd probably recommend to do intermittent fasting. So you bring your eating window down. So you can eat pretty regularly from two P M till.

• 49:27Chris Williamson?

  Ten P M.

• 49:27Tim Briggs?

  Ten P M or so. And you don't really see the effects of your shortened calories.

• 49:32Chris Williamson?

  Hmm.

• 49:34Tim Briggs?

  Then the second approach is from um like an athlete's approach or performance approach. If you do intermittent fast, so you've your last meal was or last thing you ate is ten P M.

• 49:44Chris Williamson?

  Hmm.

• 49:45Tim Briggs?

  You go through right to your training session at nine A M. In the morning.

• 49:49Chris Williamson?

  Hmm.

• 49:50Tim Briggs?

  So you're pretty much working on empty at the time. So your session is gonna be diminished by a fair few percent. You'll have less to give. Your recovery is gonna be down. Your immunity is gonna be down. You go into your session. Yeah, you have a bit of protein afterwards, but you still haven't replenished your glycogen stores yet. So you're probably gonna be very vulnerable to infection or getting ill.

• 50:14Chris Williamson?

  Hmm.

• 50:15Tim Briggs?

  Exactly what you need before holiday.

• 50:18Chris Williamson?

  Yeah.

• 50:18Tim Briggs?

  Then you you you go back into your window. So as somebody say, if you were trying to get the most out of every training session, I'd recommend throwing a little bit of. Work out nutrition around your session.

• 50:33Chris Williamson?

  Yes.

• 50:33Tim Briggs?

  Then just focusing on having as many veggies and much satiation through food as possible.

• 50:40Chris Williamson?

  Okay.

• 50:40Tim Briggs?

  So eating a lot of volume of spinach.

• 50:43Chris Williamson?

  Yeah.

• 50:44Tim Briggs?

  Um, and so on, and try and keep your protein fairly high and consistent. That's not really going to do you much. You burn your protein by eating it and trying to digest it.

• 50:53Chris Williamson?

  Do you, um, do you ever advocate diet, uh, for athletes who aren't trying to cut down to a particular weight category? Do you often advocate deficits?

• 51:03Tim Briggs?

  Yes. So what we always do with every approach, regardless what your goal is, we're not so much a performance company. We do have a lot of performance athletes. We've also got a lot of health athletes. Our health athletes and performance athletes start the exact same approach. So we look at the micros, we look at their general health, we look at balancing their energy, regardless of what the sport is, what their lifestyle is. From here, generally, if you're looking at performance, we'll start adding calories and adding carbohydrates.

• 51:33Chris Williamson?

  Mm hmm.

• 51:33Tim Briggs?

  If you're just looking at general body composition, we'll start taking away a little bit of calories. And we'll just focus on consistency over several months. When I say several months, it might be two, three, so on, before we start to recomp, get back to the baseline and let our metabolism just chill for a while.

• 51:51Chris Williamson?

  Mm hmm.

• 51:51Tim Briggs?

  That's not so much with the performance guys, they can carry on going. So if you are looking at wanting to lose some weight or go into a little bit of a deficit, I'd just recommend going about five percent of your total calories every week, every two weeks. And just see with consist- consistency where you can get, take your time with it. Try and eat within 10 grams of your macronutrients and just slowly plummet down.

• 52:21Tim Briggs?

  You shouldn't go too low to where it should affect your performance. It definitely shouldn't affect your cognition. You should feel pretty good in yourself. You should just feel slow, consistent weight loss. Uh, when I say weight loss, I hate saying that term. You should just take a lot of progress pictures. Just have a visual in front of you.

• 52:37Chris Williamson?

  Yeah.

• 52:37Tim Briggs?

  There's a lot of factors that can influence weight. Like the ones, two kilo variation on weight daily and that's with water. Carbohydrate timings, hydration, dehydration, inflammation, inflammation from training, inflammation from food. Bowel movements and just general just fluctuations.

• 52:58Chris Williamson?

  Yeah.

• 52:58Tim Briggs?

  So there's always a lot of people that do just focus on that number on the scales and a lot of the time you can just go on the scales, jump off the scales, go on the scales, jump off the scales. Do that four or five times, probably lost a little bit of weight.

• 53:12Chris Williamson?

  Yeah.

• 53:13Tim Briggs?

  I might go up, you know, you never know.

• 53:14Chris Williamson?

  Yeah.

• 53:15Tim Briggs?

  But with that, there'd always be a little bit of fluctuation to take your weight with a pinch of salt. Just have a visual of what you wanna do and where you wanna go. Have a strong goal in mind.

• 53:25Chris Williamson?

  Yeah.

• 53:25Tim Briggs?

  Have that visual of your progress picture.

• 53:27Chris Williamson?

  Hmm.

• 53:27Tim Briggs?

  You don't need to share it around. Like, we rarely post progress pictures. And that's fine. Like, that's, we will, obviously, if there is some available to post, but we don't wanna use that as a marketing strategy. We wanna just keep those for you.

• 53:43Chris Williamson?

  Yeah.

• 53:43Tim Briggs?

  Keep those for you feeling good. And that should always be the factor we focus on.

• 53:49Chris Williamson?

  I think one of the things that a lot of people struggle with, and this is why increasingly I'm seeing people talk about the negative mindset that comes along with bodybuilding and fitness. Uh, fitness training overall.

• 54:01Tim Briggs?

  Yeah.

• 54:02Chris Williamson?

  Typical bro fitness training, not fitness for CrossFit, which is that your progress is externalized, especially if you're competing, it's externalized to someone who isn't you.

• 54:13Tim Briggs?

  Yeah.

• 54:13Chris Williamson?

  But even if you aren't competing, it's externalized to your own mindset. Like, you could wake up in a month's time, one percent leaner and a kilo heavier than you are now.

• 54:23Tim Briggs?

  Uh huh.

• 54:23Chris Williamson?

  But if you're in a really shit space, you're in a bad mindset, you look in the mirror. And you're like, ah, look, crap. I'm not happy with the way that I look. And you're like, well, hang on. By every objective measure, you've managed to get yourself in better nick.

• 54:35Tim Briggs?

  Yeah, and you've got to remember those goals. What was your goal to begin with? Decrease body fat and increase muscle mass? Some muscle mass.

• 54:41Chris Williamson?

  So you said.

• 54:41Tim Briggs?

  Now you've crushed that.

• 54:42Chris Williamson?

  Yeah, but you, because your mindset is not an objective measure. And then obviously, like you say, people try and externalize that to go, okay, well, I'll just focus on the scales.

• 54:52Tim Briggs?

  Yes.

• 54:52Chris Williamson?

  Well, it kind of needs to probably be somewhere in between. If over the course of two months, your weight has been steadily increasing and you're supposed to be in a deficit. We need to make some adjustments.

• 55:01Tim Briggs?

  Yeah.

• 55:02Chris Williamson?

  However, if that's happened and you you've got like visible ab veins. You're like, well, you're doing something right here. Maybe you're training super hard.

• 55:10Tim Briggs?

  Yes.

• 55:10Chris Williamson?

  Maybe, you know, G flux theory, I'm aware is kind of criticized, but it is kind of a thing that sometimes gets cited. Yusuf made a really fucking good point the other day. He said, people think that they don't have a bodybuilding goal. He was like, they're wrong. It's just a matter of perspective. Everybody has a bodybuilding goal. It's just that some some people's change. But everybody wants to be a bit leaner and a bit bigger.

• 55:31Tim Briggs?

  Yes.

• 55:31Chris Williamson?

  Like in terms of muscle mass.

• 55:32Tim Briggs?

  Every, every male anyway.

• 55:34Chris Williamson?

  Yeah.

• 55:34Tim Briggs?

  Every CrossFitter, every CrossFitter.

• 55:36Chris Williamson?

  Every CrossFitter for sure. But I think even females, like if you gave them the choice, like most females would be like, yeah. I could do with, you know, having maybe a little bit more shape to my legs or my calves or my shoulders or my back or my like abs or my whatever. And I could do with being a little bit leaner, like even fucking the girls that are the most comfortable within their own body. Would still say, oh, well, that would that might, if you just said, pick from this menu of options that you would like.

• 56:00Tim Briggs?

  You want here.

• 56:00Chris Williamson?

  Yeah, exactly. They go, oh, well, actually, I'm I'm happy with my leanness, but I'd love to have slightly bigger whatever, like bum or legs.

• 56:06Tim Briggs?

  Not going to be done via training, via aggression.

• 56:09Chris Williamson?

  So I think we've gone through some some really cool stuff there. I like the idea. The green shake in the morning is a good takeaway. I think that the importance of carbs in and around training for training. Um, one thing that I wanted to check, is there a rough rule of thumb that people can use to judge what their carbohydrate intake should be based on their weight?

• 56:28Tim Briggs?

  Yes, so off the top of my head, so it's between two grams per kilo. And about seven grams per kilo. There's quite a lot of variation. And it depends on who you are, what you do, male, female, your training history, your training environment.

• 56:46Chris Williamson?

  Yep.

• 56:46Tim Briggs?

  Um, how long you train for.

• 56:50Tim Briggs?

  What you do for a lifestyle approach. So what you do for work, that can really affect how many carbohydrates you need. And these are all factors that you do wanna look into. However, there can be a little bit of variation on it.

• 57:06Tim Briggs?

  One thing I did wanna get into when we're talking about different sports, uh, we've got quite a lot of weightlifters with W D N. And we've got a slightly different approach to a lot of weightlifters and it's quite conflicting, I think. We're lucky that our weightlifters also compete in CrossFit. So their target weight they're gonna compete at isn't ridiculously low. Like it is with a lot of people that do MMA or need to like severely cut. So we always want to see what your long term goal is. So if mine was to compete seventy five kilos, I don't even know if that's a category. I'd look at in six months' time, how can I slowly get to seventy five kilos?

• 57:49Tim Briggs?

  Maybe seventy six, seventy seven kilos before the event. We wanna perform at a hundred percent in that completing up to, or the weeks completing up to. At pretty much your stage weight. Then the day before, we might restrict a little bit of water, we might chew some gum, we might drop the salts and so on. Load up on the salts on the day and get you guys at that weight. Then rather than all your competition is gonna be severely dehydrated, they're gonna look like shit on the day. They're gonna be shaking on the scales, then they're gonna have to severely rehydrate. We're turning up, we know our maxes, we hit them earlier in the week. We're turning up at a hundred percent, we're fueled, we're ready to go. So we've got a slightly different approach to what a few people have.

• 58:33Tim Briggs?

  Is that quite contrary to what's typical? Yes, I, well, I think like elite weightlifting, they do wanna. Go in as heavy as possible. Go in as light as possible. Then, yeah, okay, yeah, then come back up. So we, we wanna be at that weight a couple of weeks before. So we're performing a hundred percent at that pretty much stage weight.

• 58:54Tim Briggs?

  Do you think that?

• 58:55Chris Williamson?

  Given the balance between the two, that there's less stuff that can go wrong.

• 58:59Tim Briggs?

  Yeah.

• 58:59Chris Williamson?

  Is that the main reason?

• 59:00Tim Briggs?

  We look at it in terms of health. So if you're, when you see a lot of guys who do MMA, they step on the scales. And they're pretty much gonna collapse.

• 59:09Chris Williamson?

  Emaciated.

• 59:10Tim Briggs?

  Yeah, they're emaciated. Uh, I wouldn't see that, that person on the scales as like an elite sportsman.

• 59:18Chris Williamson?

  Or a picture of health.

• 59:18Tim Briggs?

  Or a picture of health. Uh, we wanna turn up healthy. We don't wanna drop our bodies severely out of home or say this. We wanna rock up feeling good, knowing we're gonna hit our maxes.

• 59:30Chris Williamson?

  Hmm.

• 59:31Tim Briggs?

  And turn up on the day a hundred percent.

• 59:33Chris Williamson?

  I think that's definitely, again, you know, to kind of sing the praises of CrossFit to a degree, the fact that there are weight categories.

• 59:39Tim Briggs?

  Yes.

• 59:39Chris Williamson?

  It's such a beneficial thing long term for the health of the people that are doing it.

• 59:44Tim Briggs?

  Mm hmm.

• 59:44Chris Williamson?

  Like, you can say what you want about the fact that it, dangers and injury for CrossFit and high repetitions of heavy weights under fatigue and all that sort of stuff. But no one's using diuretics before they go and, and compete in CrossFit. And like, I always use this example. I used it on our first ever podcast where I said that. If you look at, especially in bodybuilding, but also to a degree in powerlifting and things like that. A lot of people i- in the build up to their particular competition in a, a sport of choice that isn't CrossFit.

• 1:00:15Tim Briggs?

  Mm hmm.

• 1:00:15Chris Williamson?

  Will actually not look forward to that comp prep.

• 1:00:19Tim Briggs?

  Yeah.

• 1:00:19Chris Williamson?

  So you'll see people, especially bodybuilding guys, everyone will have someone who's done a fitness show or a bodybuilding show on the Facebook. And they'll say, now begins the start of my sixteen week cut. Like, it's gonna be sa- yeah, it's gonna be savage and like, I'm sorry if I'm not really gonna. Be friendly and this, that and the other. And you're like, I, I mean, if you take the equivalent period for CrossFitters, which is December until I guess February. For the open or.

• 1:00:44Tim Briggs?

  It's all changed now, but yeah.

• 1:00:46Chris Williamson?

  Well, yeah. Um, if you take any period up until a competition, it's their favorite time.

• 1:00:51Tim Briggs?

  Yeah.

• 1:00:51Chris Williamson?

  They're training once or twice a day. They're loving the training. Everything's going min, everything's dialed in. They're eating like fuck. Like, they're getting to eat loads. They're out getting loads of fresh air. Like, it's, I imagine it must be similar for. A lot of um, a lot of guys that do powerlifting that don't have to meet weight.

• 1:01:11Tim Briggs?

  Yes.

• 1:01:11Chris Williamson?

  Like if you get to constantly P like rep PB over and over and over again, it must be cool. Whereas again, you know, like we said, if you know as an MMA athlete that you're going in and you've got this. You you've got this week looming over you.

• 1:01:26Tim Briggs?

  Yeah.

• 1:01:26Chris Williamson?

  Where you're like, holy fucking shit, like.

• 1:01:29Tim Briggs?

  But worse for those, like that, that dehydration effect on your brain and your cognitive approach. Then you're gonna go and step in the ring and get punched in the face.

• 1:01:38Chris Williamson?

  It's almost like um, it's almost a different element of the sport.

• 1:01:42Tim Briggs?

  Yeah.

• 1:01:42Chris Williamson?

  It's a different element of the sport, I think, like, I, you can be the best fighter in the world. But let's say there is something about your particular genetic makeup or your particular biomechanics, your biology.

• 1:01:54Tim Briggs?

  Yeah.

• 1:01:55Chris Williamson?

  Which doesn't permit your body to perform well when you've had to do that dramatic weight cut. Like you could be the best fighter on the planet.

• 1:02:01Tim Briggs?

  Mm hmm.

• 1:02:02Chris Williamson?

  But if that's the case, like, you've fucked.

• 1:02:06Tim Briggs?

  Yeah. I think with that, there should be like an agreement to say if we're, we would fight at the same weight. Let's just fight the same way. You know what I mean? Like, these weight categories, the the savage to get there, like, and especially when somebody's trying to drop down from a weight division to another weight division.

• 1:02:24Chris Williamson?

  Yeah.

• 1:02:24Tim Briggs?

  You've seen it quite a lot. There was, I think, a guy called Dylan Shaw. Um, so he, he crushed a lot of people. He dropped down for a, dropped down for a fight and he was not there.

• 1:02:34Chris Williamson?

  Yeah.

• 1:02:35Tim Briggs?

  He was one of the leanest people I've ever seen going in the fight. Ab veins everywhere.

• 1:02:40Chris Williamson?

  TJ Dillashaw's in good, in good nick.

• 1:02:42Tim Briggs?

  Great Nick.

• 1:02:43Chris Williamson?

  I, I think the, there's talk with the UFC about them having intra weight tests um, over periods leading up to the fight. And then they're only being allowed to drop particular percentages, which restricts, restricts the damage and it's, it's a hell of a thing, right?

• 1:02:58Tim Briggs?

  Yeah.

• 1:02:59Chris Williamson?

  Um, so, yeah, we've got our green shakes, we've got the importance of carbohydrates. We know that we've got a range of two to seven grams. I'm gonna guess for most people, it'll be between three and like three and five, something like that. Three and five grams per kilo of body weight is where you want to be hitting. We want a bunch here around our training. We want a bit of intra, a bit of BCAAs. Ten grams BCAAs? Five grams?

• 1:03:19Tim Briggs?

  Ten.

• 1:03:20Chris Williamson?

  Ten grams? That's a lot of BCAAs.

• 1:03:21Tim Briggs?

  Yeah, well, it's too scooped.

• 1:03:23Chris Williamson?

  Do you have a recommendation of BCAAs that you like?

• 1:03:26Tim Briggs?

  Let's just go with your protein works.

• 1:03:27Chris Williamson?

  Protein works, protein works make fantastic BCAAs. Don't know. Let's say that they do. There's a link in the show notes below. Um, and.

• 1:03:38Chris Williamson?

  Finally, what about stuff before bed? Like, there's, uh, so we, we talked about.

• 1:03:42Tim Briggs?

  Things you can take, yeah.

• 1:03:43Chris Williamson?

  Does, does like bedtime digestion, you know, you can get like casein overnight, slow release protein. Is it all bollocks?

• 1:03:53Tim Briggs?

  This.

• 1:03:53Chris Williamson?

  Is it mostly bollocks?

• 1:03:55Tim Briggs?

  It's, it is slow release, so you, there's, there's a thing for it.

• 1:03:58Chris Williamson?

  Does it matter?

• 1:03:59Tim Briggs?

  Especially when you're having potentially muscle breakdown and you're overnight fast.

• 1:04:05Chris Williamson?

  What are you doing in your sleep?

• 1:04:07Tim Briggs?

  It could be a good thing.

• 1:04:08Chris Williamson?

  Wow, do, do we want to know?

• 1:04:09Tim Briggs?

  I don't know.

• 1:04:09Chris Williamson?

  Yeah.

• 1:04:10Tim Briggs?

  I don't know, but you, you could get some, like, your body will still need a supply of fuel as you sleep. So it could be a good thing to have some casein. But if you're looking at sleep nutrition, that's more about getting your ZMA's in. So zinc, magnesium, that'll really help with sleep. Uh, you can take things like, what's another one? Five HTP.

• 1:04:34Chris Williamson?

  Serotonin precursor, yeah.

• 1:04:37Tim Briggs?

  Yeah, serotonin, if you're not in the UK.

• 1:04:39Chris Williamson?

  Yeah, no, it's, five HTP is a serotonin precursor.

• 1:04:42Tim Briggs?

  Not serotonin, you can't buy it, can you?

• 1:04:44Chris Williamson?

  No. I'm sure there's some things that you can. Um, but yeah, I, I'm a big advocate of, of ZMA's. I've been using them for a while. Interestingly, when I was tracking my sleep, I actually found sometimes that my sleep quality worsened for a short period. Um, when I started using them again, let's say I'd run out.

• 1:05:00Tim Briggs?

  Okay.

• 1:05:01Chris Williamson?

  Um, and apparently that's quite typical. Like, again, it's just throwing off what you, what you go to sleep in. Is there, is there anything that you, is there a window within which you wouldn't eat before you go to sleep? Do you try and leave a gap or do you not really care?

• 1:05:12Tim Briggs?

  Not massively, not massively. I wouldn't load a lot of sugar before you go to bed. Um.

• 1:05:18Chris Williamson?

  Unless you want to ride.

• 1:05:19Tim Briggs?

  Really need the simple carbohydrates before, immediately before you go to sleep.

• 1:05:23Chris Williamson?

  Yeah.

• 1:05:24Tim Briggs?

  That's probably going to play havoc on your sleep as well if you just fuel the sugar and you've got a butt load of energy.

• 1:05:29Chris Williamson?

  Unless you want to ride that insulin crash, if you're having like an hour and a half before you go and ride that insulin crash right into sleep.

• 1:05:35Tim Briggs?

  Love that.

• 1:05:36Chris Williamson?

  That's like the carbohydrate equivalent of taking a sp- of having a spliff, isn't it?

• 1:05:40Tim Briggs?

  It is.

• 1:05:41Chris Williamson?

  Let's smash yourself like a bag of Haribo.

• 1:05:43Tim Briggs?

  Yeah.

• 1:05:44Chris Williamson?

  Wait for an hour and a half.

• 1:05:45Tim Briggs?

  Yeah.

• 1:05:45Chris Williamson?

  Get in a warm bed.

• 1:05:46Tim Briggs?

  Haha.

• 1:05:47Chris Williamson?

  Game over.

• 1:05:48Tim Briggs?

  Love this.

• 1:05:48Chris Williamson?

  You're done. Um, so any other things that you think that people should consider, any final tips? I'll add the green smoothie thing, I'm already sold on.

• 1:05:57Tim Briggs?

  Notes, that's a good one.

• 1:05:58Chris Williamson?

  Let's have a look. What have we missed? Have you missed anything?

• 1:05:59Tim Briggs?

  Have we missed anything? We've talked about most of this.

• 1:06:06Tim Briggs?

  Oh, and comp prep. I wrote down, um, uh, leading up to a competition, you'd probably want seven to 12 grams of carbohydrate per kilo of body weight.

• 1:06:16Chris Williamson?

  That is, so for me, for me, I'd be talking nearly a kilo of, of carbohydrate on like.

• 1:06:23Tim Briggs?

  That'd be quite a lot the day before, but.

• 1:06:24Chris Williamson?

  That would be a significant amount.

• 1:06:25Tim Briggs?

  If you want to improve your performance and go in there a hundred percent. Might be the way to do it. And obviously that'd be a sustained, that, that wouldn't be your first competition going a kilo of carbohydrate. That'd be, yeah, several kind of wolf events to get to that level.

• 1:06:43Chris Williamson?

  I was gonna say, would you recommend if someone is, um, w- warming up for a competition or something like that? Let's say that someone's gonna go do a half marathon or they're gonna go do anything. Would you recommend like a test prep, like competition, like a fake?

• 1:06:59Tim Briggs?

  Yeah, I'd say so. And I think people should be doing that from a programming, programming perspective anyway. So you should have mock comp weekends, whether that's a team event, you'll just run through four or five workouts one day, four or five workouts the next day.

• 1:07:13Chris Williamson?

  Hmm.

• 1:07:14Tim Briggs?

  I think that's really good to learn a lot about yourself, a lot about how you'll approach your workout, a lot about how you need to tactically spread your food throughout the day.

• 1:07:22Chris Williamson?

  Hmm.

• 1:07:23Tim Briggs?

  When and where you need your food, where you need your hydration. Hydration plays a massive effect on a comp day. So we'll need. You probably put your baseline hydration at three litres a day.

• 1:07:34Chris Williamson?

  Mm hmm.

• 1:07:35Tim Briggs?

  Then you work out, you're probably gonna need to restore about one to two litres of fluid loss.

• 1:07:40Chris Williamson?

  Per workout.

• 1:07:41Tim Briggs?

  Per workout, yeah.

• 1:07:42Chris Williamson?

  Oh my god.

• 1:07:43Tim Briggs?

  So when I was.

• 1:07:43Chris Williamson?

  That's more, that's more than I would have thought I would have needed.

• 1:07:46Tim Briggs?

  Yeah, so you're looking at four litres a day if you have one hour workout.

• 1:07:50Chris Williamson?

  Yeah.

• 1:07:50Tim Briggs?

  Um, most people should be consuming that anyway. A lot of people don't.

• 1:07:55Chris Williamson?

  Yeah.

• 1:07:55Tim Briggs?

  And that'll play havoc with your recovery with a lot of um cramps and things like that, especially with your salt loss. So some electrolytes could be a great thing to throw in post-workout. Um, so having electrolytes on your comp day, yeah, again, that's an awesome idea.

• 1:08:13Chris Williamson?

  Yeah.

• 1:08:13Tim Briggs?

  Especially as a CrossFitter where you're gonna sweat in your warm-up, you're gonna sweat on the dance floor. You're gonna come off sweating.

• 1:08:23Chris Williamson?

  Yeah.

• 1:08:23Tim Briggs?

  And you're just gonna sit still.

• 1:08:24Chris Williamson?

  As a recommendation for that, are you thinking Lucozade, Dioralite, like?

• 1:08:30Tim Briggs?

  I'd literally, yeah, Dior, Dioralite or just any generic, um.

• 1:08:36Chris Williamson?

  Electrolyte drink, yeah.

• 1:08:38Tim Briggs?

  We, I used to, I used to recommend making your own, so like a pinch of Himalayan pink sea salt.

• 1:08:43Chris Williamson?

  Yeah.

• 1:08:43Tim Briggs?

  Um, some lime, some honey and a litre of water, let's mix that up.

• 1:08:49Chris Williamson?

  Is that pretty much what it is?

• 1:08:50Tim Briggs?

  Yeah, give or take, there's some different salts in there, but yeah.

• 1:08:54Chris Williamson?

  That's quite cool.

• 1:08:54Tim Briggs?

  Give or take, that's basically what it is. There is some.

• 1:08:57Chris Williamson?

  So I, I don't suffer.

• 1:08:58Tim Briggs?

  Other minerals in there.

• 1:08:59Chris Williamson?

  I don't suffer tremendously bad with cramps, like it's not something that.

• 1:09:02Tim Briggs?

  I used to.

• 1:09:03Chris Williamson?

  It feels like something that was, that's kind of stopped in the nineties.

• 1:09:06Tim Briggs?

  Oh really?

• 1:09:06Chris Williamson?

  But it, you know, no one talks about cramp anymore.

• 1:09:08Tim Briggs?

  Yeah, they don't.

• 1:09:09Chris Williamson?

  Um, and the only time that I've ever really had it was when I was out training Muay Thai in um Thailand.

• 1:09:16Tim Briggs?

  Yeah.

• 1:09:16Chris Williamson?

  And I was training maybe two hours a day, twice, so four hours a day in the heat, sweating like fuck. And um it was the first day after our first double session, which was four hours of training. And the next day I went in and my calf, my calf just, yeah, it just turned into like a vice. And um one of the guys went, oh, you need, you need, and waved this like sachet of essentially Dioralite.

• 1:09:36Tim Briggs?

  Oh wow.

• 1:09:37Chris Williamson?

  So I'm sure enough, I'm on, and I was like, okay, I'm gonna have to have one of these a day. I'd never had it before, but yeah, dehydration and high water, because I was consuming enough water.

• 1:09:44Tim Briggs?

  Yeah.

• 1:09:45Chris Williamson?

  But it was diluting down the amount of salts I had.

• 1:09:48Tim Briggs?

  Exactly. But you probably weren't consuming enough water to your sweat loss levels.

• 1:09:53Tim Briggs?

  Like, um, we once did a study when I was at uni. So we did, we did some hypoxic training.

• 1:10:00Chris Williamson?

  Yep.

• 1:10:00Tim Briggs?

  To see the effects of sweat loss, or wa- water weight loss compared to hy- hypoxic and non-hypoxic.

• 1:10:07Chris Williamson?

  Hypoxics where you're not breathing, right?

• 1:10:09Tim Briggs?

  Yeah, you are breathing, but it's less oxygen.

• 1:10:11Chris Williamson?

  Restricted breathing, right?

• 1:10:12Tim Briggs?

  Restricted breathing. That wasn't with the masks. You throw those away.

• 1:10:15Chris Williamson?

  Too scientific.

• 1:10:16Tim Briggs?

  Um, yeah, it's in a oxygen chamber.

• 1:10:18Chris Williamson?

  Oh, fu- more scientific.

• 1:10:19Tim Briggs?

  It's a very scientific, yeah. It wasn't just like breathing through a straw and things.

• 1:10:23Chris Williamson?

  Yeah, yeah, yeah.

• 1:10:24Tim Briggs?

  It was, um, in a chamber. So I think I lost four kilos on like a forty minute bout of exercising.

• 1:10:32Chris Williamson?

  Oh my god.

• 1:10:33Tim Briggs?

  So that's four litres of water.

• 1:10:35Chris Williamson?

  That's insane.

• 1:10:36Tim Briggs?

  Yeah, so when you actually study it, maybe more than a, maybe more than a litre, but is that applicable to everybody's life? When you, you're doing a double day session and you work around it, maybe you're a teacher and you can't.

• 1:10:49Chris Williamson?

  You're on your feet.

• 1:10:50Tim Briggs?

  And you're on your feet and you're trying to get four or five litres of water in.

• 1:10:54Chris Williamson?

  Yeah.

• 1:10:54Tim Briggs?

  And you're in the middle of a lesson.

• 1:10:56Chris Williamson?

  Every fifteen seconds to go.

• 1:10:57Tim Briggs?

  Which you're probably not allowed to do, you know, it, you've got to.

• 1:11:00Chris Williamson?

  Kids are running riot, drawing on each other with marker pen.

• 1:11:03Tim Briggs?

  Yeah, somebody's licking the window in the corner.

• 1:11:05Chris Williamson?

  Licking the window. Um, so anything else, anything else that you think that is a, a little hack or, or things that people should consider? The FODMAP thing, definitely, I'm, you know, I'm the perfect avatar for someone who doesn't bother to like play around with diet. For me, it's very transactional. Like, does it, does it do what I need it to do? And then I'm kind of, kind of leaving there.

• 1:11:25Tim Briggs?

  Yeah.

• 1:11:26Chris Williamson?

  Yeah, whereas, um, I am slowly moving through as of your recommendation, I'm slowly moving through different food groups on the FODMAP scale. And, and getting rid of them. Um, I'm looking forward to coming back and not having to be in a deficit anymore, so that I can eat a little bit. A little bit more kind of cleverly. Um, any other bits that you think?

• 1:11:44Tim Briggs?

  Um. In terms of protein, try and eat between one to two grams of protein per kilo of body weight, maybe a little bit more. I'd say that would be the recommendation for pretty much everybody.

• 1:11:56Chris Williamson?

  Yep.

• 1:11:56Tim Briggs?

  Uh, protein, it's naturally satiating, so a big chunk of protein will keep you full for quite a long time. So I tend to push your protein up a little bit more than some guidelines, just so. And when you digest your protein, you increase your energy consumption anyway. So that thermo effect of food is via the protein. Uh, so increase your protein, that's a lot of the time, fine. Don't go too far through the roof. Don't take that what I've just said and go, let's eat fourteen pounds of meat.

• 1:12:32Chris Williamson?

  Do the Atkins diet.

• 1:12:33Tim Briggs?

  Do the Atkins diet. It'd be nice to talk about fads for a while.

• 1:12:37Chris Williamson?

  We talk about fads?

• 1:12:38Tim Briggs?

  Yeah, like, like fads of nutrition.

• 1:12:40Chris Williamson?

  Yeah, well, I mean, what are the big ones? Let's, let's try and list the big ones that we can think of. So.

• 1:12:45Tim Briggs?

  What's, what, let's go, what's, what's the worst or best fad you've ever done?

• 1:12:51Chris Williamson?

  Uh, oh, God. When I think about fad diet, so for a long time I was doing carb backloading.

• 1:12:57Tim Briggs?

  That's not bad, okay.

• 1:12:58Chris Williamson?

  Maybe seven years ago, but I, I hadn't read carb backloading. All that I'd done was anecdotally heard that what it was.

• 1:13:06Tim Briggs?

  So you just put your carbohydrates at the end?

• 1:13:08Chris Williamson?

  I put my carbohydrates at the end of the day, but like my carbohydrates, my typical day would be no carbs until training, train at around about sort of four or five P M.

• 1:13:17Tim Briggs?

  Yeah.

• 1:13:18Chris Williamson?

  Then have a five hundred and sixty gram tub of um Sherwood's chicken korma sauce with about five hundred grams of chicken.

• 1:13:30Tim Briggs?

  Yeah.

• 1:13:30Chris Williamson?

  With about three hundred grams of uncooked rice and then a birthday cake.

• 1:13:36Tim Briggs?

  And a cake.

• 1:13:37Chris Williamson?

  And like a, like a birthday, it wasn't my birthday, but I'd have a birthday cake. And I'd be like, yeah, carb backloading.

• 1:13:43Tim Briggs?

  Hmm.

• 1:13:43Chris Williamson?

  Not convinced that that was carb backloading.

• 1:13:45Tim Briggs?

  What you've done is a restricted window of eating.

• 1:13:48Chris Williamson?

  Yeah.

• 1:13:49Tim Briggs?

  And say if you're eating with all that food there, three thousand calories.

• 1:13:55Chris Williamson?

  Mm hmm.

• 1:13:56Tim Briggs?

  That could be exactly the same as having a slice of cake.

• 1:14:00Chris Williamson?

  Throughout the day.

• 1:14:00Tim Briggs?

  Through, uh, throughout the day, splitting that meal up to two, three portions.

• 1:14:04Chris Williamson?

  Mm hmm.

• 1:14:04Tim Briggs?

  And that's the kind of the premise what I look at with, um, uh.

• 1:14:11Chris Williamson?

  Intermittent fasting. Intermittent fasting. Yeah. That you could get the same effect just by eating small bits throughout the day. I've done that. I did carb night, which is a single night per week version of that. Is that like the five two kind of approach? No, uh, yes, yes, it is. It is the five two approach. Um, so essentially carb night is carb backloading, but then you intermittent it throughout days over the week rather than throughout like within a day itself. So you'll have like three days off, one day on of carb backloading. Then I did skip loading, which is, uh, fucking hell, man. Just the popular brand of crisps. Right into the fucking bro science here. So skip loading was, um, built for people that were doing bodybuilding comp prep.

• 1:14:56Chris Williamson?

  So it goes like essentially no carb, uh, go keto through the week. And then you're on a Sunday, you would eat as many carbohydrates with nothing else. So like a refeed? Yes, but with no carbohydrates. Just carbs and the, the. So you'd have no protein that day at all? Not, well, it was just as a byproduct, like it was aimed for. So it'd be in your broccoli. Yeah, aim the maximum. You wouldn't have any broccoli. You wouldn't have any broccoli either, yeah. And you're right. Um, and it was like, the main thing that was advocated was you need to start your day by trying to get through a box of kids cereal. Because kids cereal will be low in fat. What would be the one? Like probably Frosties or Honey Nut Cheerios. They're pretty, they're big ones. Honey nut, we can't have the nut, can we? No, no. Oh, look, you're slipping up.

• 1:15:41Chris Williamson?

  If it's, if it's peanuts, I'm all right. But if it's fucking cashews. Um, so I did that, like, so skip loading, that was mental because I used to live next to a Waitrose in Jesmond and the Waitrose, I, we always knew that three P M. Closed at four, at three P M. Are you getting your mark downs? All of the, um, bakery goods would be nine pence. So like just go in, spend like four quid and come out with bags of yum yums. Yeah. And caramel doughnuts and I'd just sit there and just like go as hard as I could. That was retarded. Like I was asleep by five P M. Every Sunday. I was just crashing hard. In a coma. Yeah, I was. How did you find that? I'm like.

• 1:16:24Tim Briggs?

  What was your anecdotal evidence of that or what results did you see or?

• 1:16:30Chris Williamson?

  So for me, the the worst thing about it was, or the the worst thing about a lot of these diets are that they aren't sustainable because you have this really harsh um sacrifice reward mentality. Um and it's fair enough that that's programmed in. Let's say you're doing carb backloading. One of the things I actually did quite like about carb backloading was it it teaches you to have a sacrifice reward mentality. So you're like, right, okay, I'm gonna go carb free for the majority of the day, then I'm going to reward myself with carbs on an evening. The time that most people cheat is on an evening.

• 1:16:59Tim Briggs?

  Yes.

• 1:17:00Chris Williamson?

  Which meant, actually, in terms of how it programs into your day and into your mindset, it wasn't that stupid. It just didn't have tremendously good effects.

• 1:17:08Tim Briggs?

  Yes.

• 1:17:09Chris Williamson?

  Um the skip loading was the same, I'm sorry, carb night was the same but turned up a little bit.

• 1:17:14Tim Briggs?

  Yeah.

• 1:17:14Chris Williamson?

  And then skip loading was the same but turned up to once per week.

• 1:17:17Tim Briggs?

  Yeah.

• 1:17:17Chris Williamson?

  Um like keto, I've tried loads of times, but I don't naturally eat a lot of fats. I I don't perform tremendously well. I have late nights. Like, it's not for me. I I always feel hungry as well. Like, I just can't stop myself feeling hungry on keto.

• 1:17:36Tim Briggs?

  Yeah, I'm the same. I've I've tried to go not full keto, but when paleo was a thing, massive thing across it.

• 1:17:43Chris Williamson?

  Yeah.

• 1:17:44Tim Briggs?

  I've obviously tried to do paleo and I always just found just an abundant lack of energy.

• 1:17:52Tim Briggs?

  Later I found that was because I was eating zero carb.

• 1:17:55Chris Williamson?

  A caloric and an energy deficit.

• 1:17:57Tim Briggs?

  Oh, without a doubt.

• 1:17:58Chris Williamson?

  A mood deficit.

• 1:17:59Tim Briggs?

  But most of these fads are just looking at a caloric deficit.

• 1:18:03Chris Williamson?

  It's, you know, for for all the people don't want to overgeneralize things, like a lot of these diets appear to work by the fact that if you take your total calorie expenditure across seven day period.

• 1:18:15Tim Briggs?

  And just balance.

• 1:18:16Chris Williamson?

  Total calorie intake, sorry. Um it's less than it would have been. Um the difference is, could you achieve the same degree of calorie deficit and or weight loss with?

• 1:18:28Tim Briggs?

  Consistency in eating a five percent deficit, ten.

• 1:18:31Chris Williamson?

  Well, yeah, and with just less suffering.

• 1:18:33Tim Briggs?

  Yeah.

• 1:18:34Chris Williamson?

  Like, because the the suffering is the thing that's the foremost, like the the results and all of that stuff are secondary.

• 1:18:40Tim Briggs?

  Yeah.

• 1:18:40Chris Williamson?

  But the most visceral part of any diet is the way it makes you feel.

• 1:18:44Tim Briggs?

  Yeah.

• 1:18:45Chris Williamson?

  Like if your diet actually makes you feel ill or tired or grumpy or you can't get an erection or you're always short with your kids, you know, like all of these things are byproducts of particular kinds of diets. You're like, if that is what your diet is leading you to do, you need to fucking do a different one.

• 1:19:04Tim Briggs?

  Yeah.

• 1:19:04Chris Williamson?

  So that's why certainly for me, the diet that I'm using at the moment is literally just calorie restricting. Like, yeah, it's done through intermittent fasting, but the only reason, or the main reason I'm doing that is just because it's convenient.

• 1:19:15Tim Briggs?

  Hmm.

• 1:19:15Chris Williamson?

  Like, if I don't need to eat or cook until one P M.

• 1:19:19Tim Briggs?

  Yeah.

• 1:19:19Chris Williamson?

  I can do so fucking much.

• 1:19:21Tim Briggs?

  There's a lot you can do in that time.

• 1:19:22Chris Williamson?

  Really crack it out, like morning routines, rapid training. Yeah, it'll suffer, but for me, I'm like, I'm okay.

• 1:19:29Tim Briggs?

  Yeah, you can get through it.

• 1:19:30Chris Williamson?

  What about you? Have you done any silly diet?

• 1:19:31Tim Briggs?

  Uh, not that many, to be honest, because.

• 1:19:33Chris Williamson?

  You are a nutritionist.

• 1:19:35Tim Briggs?

  Yeah, so I've always kind of, apart from going paleo.

• 1:19:39Chris Williamson?

  Stuck to the evidence.

• 1:19:39Tim Briggs?

  Yeah, stuck to the evidence, looked at the literature, but I have looked at the literature and tried to replicate it with me. So I've tried to use beets or beetroot for performance.

• 1:19:52Chris Williamson?

  Right.

• 1:19:53Tim Briggs?

  Try and get that, what is it, the nitric oxide value of it. So it's a vasodilator.

• 1:19:59Chris Williamson?

  Yeah.

• 1:20:00Tim Briggs?

  So you should have more blood flow.

• 1:20:02Chris Williamson?

  How did that work out for you?

• 1:20:04Tim Briggs?

  Everything was just red. So I started to piss red.

• 1:20:07Chris Williamson?

  Okay.

• 1:20:08Tim Briggs?

  Bowels movements were completely red.

• 1:20:11Chris Williamson?

  Okay, yeah.

• 1:20:12Tim Briggs?

  I didn't feel that good. I was eating about a kilo of beetroot a day.

• 1:20:17Chris Williamson?

  Eating it?

• 1:20:18Tim Briggs?

  Yeah, so I'd liquidize it. I'd either eat beetroot or cook beetroot.

• 1:20:22Chris Williamson?

  How long did you do this for?

• 1:20:23Tim Briggs?

  I tried to do it for a full open, of course. Obviously, naturally, I started it on the Friday of the first open announcement.

• 1:20:29Chris Williamson?

  Yeah.

• 1:20:29Tim Briggs?

  I thought, this is gonna be great for my performance. Four weeks.

• 1:20:34Chris Williamson?

  Pure red.

• 1:20:35Tim Briggs?

  Of just red everywhere. I wasn't feeling good. Just that one, basically. I've tried tart cherry for recovery.

• 1:20:43Chris Williamson?

  Have you done the apple vinegar thing, apple cider vinegar?

• 1:20:46Tim Briggs?

  Yeah, I've I've tried it, but I've all I've got it wrong every time I've tried to reintroduce it. So instead of diet, you're meant to dilute it, aren't you, the necky? Um, I always the first time I go back to it, I forget to do that.

• 1:20:58Chris Williamson?

  Hmm.

• 1:20:59Tim Briggs?

  So I'll do like a like a decent cup and just.

• 1:21:01Chris Williamson?

  Yeah.

• 1:21:02Tim Briggs?

  Try and get through it as my throat's burning.

• 1:21:04Chris Williamson?

  Yeah, it's savage.

• 1:21:06Tim Briggs?

  It is savage, but there is anecdotal evidence of that. And if it does make you feel good.

• 1:21:11Chris Williamson?

  Hmm.

• 1:21:11Tim Briggs?

  Persist with it. If you can get the placebo effect of a lot of these things.

• 1:21:17Chris Williamson?

  The placebo effect's the most reliable effect in all of pharmacology, right? Like if there was this awesome quote on a podcast I was listening to recently that said, if we could bottle the effect that the placebo effect have, we'd have a panacea that fixes all ailments.

• 1:21:31Tim Briggs?

  Yeah.

• 1:21:31Chris Williamson?

  Um, and you're like, well, yeah. So if you believe it hard enough. So what we really need to do is just tell people, sell them anything.

• 1:21:40Tim Briggs?

  Yes.

• 1:21:41Chris Williamson?

  Make them believe it hard enough with a sufficiently convincing story.

• 1:21:44Tim Briggs?

  That's what.

• 1:21:44Chris Williamson?

  And then it will work, and that is what marketing is.

• 1:21:46Tim Briggs?

  And then you see a lot of that. Unfortunately, you see a lot of people trying to do that. And try and market towards their product, which is one unsustainable.

• 1:21:56Chris Williamson?

  Hmm.

• 1:21:56Tim Briggs?

  So it's severely clogged deficit or two, they can't fit into their lifestyle. So, like the beauty about tracking macronutrients and trying to optimize micronutrients is that you can be a little bit flexible every now and then.

• 1:22:10Chris Williamson?

  Hmm.

• 1:22:11Tim Briggs?

  You can stick to that FODMAP approach eight percent of the time.

• 1:22:13Chris Williamson?

  Hmm.

• 1:22:14Tim Briggs?

  Twenty percent of the time, you can have a donut, you can have a treat with the kids, you can have a treat with the family. You can go out for a family meal, as long as you're trying to balance that energy consumption for each day.

• 1:22:24Chris Williamson?

  Hmm.

• 1:22:25Tim Briggs?

  You're offsetting the training and you're either eating to perform, you're eating to perform whilst in a deficit.

• 1:22:31Chris Williamson?

  Yep.

• 1:22:31Tim Briggs?

  So whilst we're doing that, we're trying to optimize that workout nutrition window. And we're on a winner. Like, I don't see. Another approach to nutrition which has such a long term benefit as optimizing your macros and macros at the same time.

• 1:22:50Chris Williamson?

  It's very robust.

• 1:22:51Tim Briggs?

  It's very robust. People obviously take it to the next level with if it fits your macros approach, which is just anything.

• 1:22:59Chris Williamson?

  Is, is, if it fits your macros, is that not the, essentially the same as what you're saying, but the discounting of the micro?

• 1:23:09Tim Briggs?

  Yes, basically, yeah. And you might eat a little bit too much sugar. You might have a lot of inflammation through food. Your food might not agree with you all the time, but if you look at it from a simplistic point of view, and yeah, every now and then you can do if it fits your macros. And that's fine. Like, that will balance your energy on that day. We've just got to offset that day. Look at optimizing the macros for the rest of the week. And we can get there. We can get there with your goals.

• 1:23:39Chris Williamson?

  I think it's, it's so weird. It's so weird, especially having had this conversation with yourself today and, and speaking to you in the build up to this over the last few weeks. It is so bizarre that there are so many different routes to, so many different approaches that appear to have gained speed with regards to successful diets.

• 1:23:59Tim Briggs?

  Yeah.

• 1:23:59Chris Williamson?

  Like, if you were to look at what we've spoken about today, which is that if you use your performance and the way that your mood and that you feel is as a litmus test for how effective the foods that you're eating are. If you take foods which are across the board, well researched as often causing some form of discomfort, whether that be inflammation or an intolerance or whatever it is, that's the FODMAP thing that we spoke about. And then if you eat based on the, um, the micronutrient requirements, the like, year three in school, you should eat five pieces of fruit and veg a day and you should have a colorful, you should eat meals that have got two or three or more colors in. You're like.

• 1:24:44Chris Williamson?

  I think the problem with it is that it's the least sexy.

• 1:24:48Tim Briggs?

  Oh, it's definitely not desirable.

• 1:24:49Chris Williamson?

  So unsexy, like trying to say that. Filio, myio, saccharalis, all that stuff, like that's not.

• 1:24:56Tim Briggs?

  The stuff that's proven by science is often not sexy, it's not glorious.

• 1:25:00Chris Williamson?

  Hmm.

• 1:25:01Tim Briggs?

  You don't look at some amazing pharmaceutical companies and go.

• 1:25:06Chris Williamson?

  Yeah.

• 1:25:07Tim Briggs?

  Chateau's out.

• 1:25:07Chris Williamson?

  Exactly. Look at that, look at that lovely new. Uh vaccination that we've got there for like.

• 1:25:13Tim Briggs?

  But if if there's, if there's a pill that works a little bit, but also gets you high at the same time. People will go straight to that.

• 1:25:21Chris Williamson?

  Yeah, I agree.

• 1:25:22Tim Briggs?

  But it's not going to work long term.

• 1:25:23Chris Williamson?

  Right. Yeah, I think certainly for me, the. And this is coming from someone who's played around with, and the same as you, like. Anyone who's been in the industry of fitness for a while has fucked around with diet and just seen what works and what doesn't work.

• 1:25:38Tim Briggs?

  Yeah.

• 1:25:39Chris Williamson?

  And the best diet for me appears to be the one that I can stick to the longest.

• 1:25:44Tim Briggs?

  Yes.

• 1:25:44Chris Williamson?

  Like if it's something that's sustainable and for some people, they may actually have. Their window of sacrifice and reward may work over a day long period or a even a couple of day long period. Where you could go, right, okay, low, low, high, low, low, high. That might be their routine or whatever it is. And they're like, if that's you, then sweet. But for me, I would much sooner wake up and know that if it's a training day, I'm eating a bit more. If it's a rest day, I'm eating a bit less and like I'm going to follow. A robust and varied diet.

• 1:26:17Tim Briggs?

  Yeah, we have four approaches to that. We've got like a high day if you do an exhaustive training. We've got a moderate day, which is your typical training day. We've got a recovery day, which might be a hike, might be some mobility, it might be a walk. It might be a cruise on the assault bike. Then we've got a low day, which is complete rest. And with that, we're just looking at your training, taking everything into account. We're just basically balancing the energy. Every day has the same effect towards your goals in terms of the energy value which you are consuming. It's either gonna affect performance in the long term or it's gonna be a slight clock deficit. That's the approach.

• 1:26:54Chris Williamson?

  That's as simple as it is.

• 1:26:55Tim Briggs?

  Yeah, as simple as it is. And that's, there was a recent journal I saw that backed up, that's basically what you should do, which is great.

• 1:27:05Chris Williamson?

  Thank you. Thank you very much. It wasn't sponsored by We Dominate Nutrition, was it?

• 1:27:09Tim Briggs?

  It was not sponsored.

• 1:27:10Chris Williamson?

  That's a shame.

• 1:27:10Tim Briggs?

  Probably a Coca-Cola one though.

• 1:27:12Chris Williamson?

  It was probably Big Pharma, wasn't it? CIA division of Big Pharma. A dangerous name. Anyway, Tim Mann, thank you very much for coming.

• 1:27:19Tim Briggs?

  Thank you.

• 1:27:19Chris Williamson?

  I will make sure links to We Dominate Nutrition and Warrior Programming, plus everything else that we've spoken about will be in the show notes below. If you liked it, check him out on Twitter and on Instagram. Are you on Twitter?

• 1:27:30Tim Briggs?

  No Twitter.

• 1:27:31Chris Williamson?

  Don't exist on Twitter, we can't get him on Twitter.

• 1:27:32Tim Briggs?

  No Twitter.

• 1:27:33Chris Williamson?

  I might start one. I might start one and pretend to be.

• 1:27:35Tim Briggs?

  I think you should just do a fad approach. You should just post, what's great for performance is.

• 1:27:41Chris Williamson?

  Yeah, and just lie about it, keto.

• 1:27:42Tim Briggs?

  The lies of everything.

• 1:27:43Chris Williamson?

  Just everything can be keto. But yeah, at We Dominate Nutrition.

• 1:27:46Tim Briggs?

  That's one.

• 1:27:47Chris Williamson?

  On Instagram. Get him. And yeah, like, share, you know what to do. Thank you very much for tuning in. We'll catch you later on. Goodbye.

• 1:27:54Tim Briggs?

  Peace out.