HOOK | PLOT | CONCLUSION HOOK: grab attention immediately PLOT: up and down, tells a story or provide entertainment CONCLUSION: lesson/takeaway - I used to do this, now I do this instead. - If I was a pro bodybuilder, I would be tracking all of my macros, blah blah blah, I'd be dialed in, but probably like you I'm not, so I focus on 3 things (food, exercise, sleep) - (99% of the results come from the basic things). - X is dead, let me explain. Tracking calories is dead??? (apps that track nutrients for you by taking a picture) and let me explain... - Let me show you how I transform clients into beasts, and I'll make it so simple a kid could do it. - Look at this: something shocking - You will never SOMETHING (unless you do this, unless you understand this) - Here are X untraditional ways I became Y - At 30 years old I've maintained a lean physique, while most of my other high school grads haven't. Here are the X ways I've been able to stay ahead of the rest of the population. - I have X, my latest thing related to X. I have a 400lb deadlift, my latest working set of these was 315x12. How do your working sets translate into 1 rep max? - Here's how to do X with Y. Here's how to drop 10lbs of fat in 1 month, in 3 steps: 1. Eat more: protein, colorful veggies, and eat less: empty calories: think chips, ice cream, bread, 2. Restrict: restrict when you eat (the less time you have to eat, the less you'll eat), 3. take care of your body: be physically active, lift weights/do cardio, walk and get good sleep. - If you find it hard to X, try Y. If you find it hard to avoid junk food, try this: this is a ridiculously simple technique to be able to lose fat without really trying. Get junk food out of your house. Junk food is anything that's gives you a whole bunch of calories, without very many essential nutrients. - Here's a quick X tip for you guys: Do X, instead of Y. - Look, you want to X, but you don't have Y. That's perfect, cause this is all you need. - Here's how you actually X. - If you're trying to X then this is the one thing everybody should be doing. If you're trying to live well then this is the one thing I think everybody should be doing: lifting weights. - You guys don't realize this... if you're X or Y, you're doing it wrong. - What if I told you I got X by doing Y? - If you're trying to do X, is it better to do Y or Z? - I'm an X, of course I don't do Y. - Today I'm going to show you how to: - Hi, I'm Greg - What, when, why, save how for $. - Look at this. I don't take my own advice. I promote doing cardio - strengthening the heart, lungs and vasculature that keeps us alive, yet I haven't done any real cardio for at least a couple months. I dropped a weight on my foot and said "okay, I'll chill for a bit." Like just because I can't run, doesn't mean I can't do other cardio. I've been a goofball, and I think skipping cardio has contributed to my feeling overall kind of weak. So I've decided I'm going take 10 seconds off my 5 mile time everyday day, until I can't starting at 15 minutes. This challenge was inspired by Zac Talender, the fitness turned artist. I'm planning on getting under 11 minutes as that is considered elite. - It's day 2 of taking 10 seconds off my 5 mile bike, until I can't. Today I had to beat 14:41. I was expecting to be a little bit sorer than I was, but I wasn't, so very nice. The Functional Threshold Power (FTP) is the highest power output a cyclist can sustain for approximately one hour without fatiguing. I was holding around 200 watts, which puts me at about a 2.2 FTP, compared to 3.5-4.1 for actual males cyclists, and consider I was only able to do that for around 15 minutes, I have a long way to go. In other news, I am starting a coaching business and it's actually going to be hybrid, so check out my shirts! I know I said I was going to go with a different design, but I decided to scrap that whole thing and make these instead. Got them printed today at a local place and I think they look great. And finally, for these 5 miles, I came in at 12:18, well below the 14:40 I needed to hit/get below. It's day 122 of uploading a video everyday. - Guys, look at this shirt. And guess how many people came up to me and talked to me today? 0. It's okay, this is an experiment! And it's day 3 of taking 10 seconds off my 5 mile bike, until I can't. I did legs today, so I wasn't expecting to beat yesterday's time, but, check it out I made it under 12 minutes today... pretty crazy! And it's day 123 of uploading a video everyday. See you tomorrow! - Gaston song. That's a lot of eggs, so let's specifically focus in on that protein, 4x12=48x6g protein per egg = 288 protein, 5x12=60x6 = 360 g protein.