and just out of you actually mentioned how much weight Did you actually lose in what period? Now we've talked about what used to be, what you are now, What was your weight loss or more timeframes? You do it in? Sure, So I look at it from that, that September number so as to ten in mid-September and by the end of November, I was a hundred seventy pounds F O forty pounds in mother after months. Did you to talk about your diet during that period? Shirt that was a that was a tough part for me. I really love eating particularly burgers. So that was that was tough. You know, the first thing I had to do was I I am also not not a big cook. I I don't like how much time it takes to cook it. It's it's tough for me. I'm I'm still getting act committed to that. But the biggest thing I did was I found a fairly healthy restaurant that I like, and they've got very expensive salads and good-quality chicken, So they had quality healthy food. But I I had to significantly increase my food budget to be able to make that work. That was the the only really healthy food that filled me up. So I started having those daily And then I also I I got into soil unt as I'd have that for breakfast, and it was really filling breakfast taste a good as well. Um, so the combination of those two things that I switched to just salad for for lunch. Not not any meeting, they're just reduces calories even more. You know, I was definitely looking at the calorie count of everything I was putting in my body and making sure they are always had a calorie deficit every day. She had just following on from that soil is a meal replacement drink for those needed a new. It's meant to completely replace any male. I'm still have the same nutritional values to Hubbell. You'll macronutrients you'll micronutrients Monnou that has twenty grams of protein per bottle four hundred calories So you can live with it in some regards. The call soil and also has twenty grams of protein. It will keep you fully for longer because. Protein has that affect in the body, And I would also mention that match wasn't really looking to. Maintain any muscle mass while he did his body body cut. That's why. His calories were stopped me if I'm wrong map, you'll calories were significantly lower than usual because you'll main goal really overriding goal was to lose body fast, not to to a cut and keep as much muscle mass as possible. So if you could just tell us maybe How many calories you actually eating per day on an estimate. Yeah, I was I was certainly under two thousand calories a day. Uh, I mean, I I'd have a soil at four hundred calories I'd have yet towards the end of it. I was having like a, a mid-size salad. Probably if that three hundred calories in a in a small dinner was som air some veggies, maybe a little bit of meat in there. It and a few snacks and between site I get to the 1800 calories day of Matt. Can you talk a little bit about some of the the hardest challenges, La hardest periods and how you stayed motivated or how you handle those? The hardest challenge was certainly the first two weeks. I I really just went into this thing. From from no exercise to doing two days of of running in the morning and going to the gym at night. That was brutal. That was really, really tough. But I'd I'd wrestled in high school, I I'd done sports earlier earlier in my life, And I've always known that, you know, when you first start practice from from a season off at this first two weeks are always Ari. So I knew that was coming. I knew once I got past those two weeks than it'd be normal, y'all wouldn't feel the total Bonnie soreness. Um, so that was that was the hardest thing. But what kept me motivated was the results. You know, I did have a pretty big caloric deficit every day. I was working out a lot. And I was getting significant drops in weight every week. I was losing it over five pounds a week. Uh, and that was very motivating. Uh, I wanted to ask about the You're longer-term goals Now, what are some beer, long-term body goals, and wait Turin in your physique talked about the sale. We hit well since we hit the holiday season, I would say that the the weight loss has pled towed as had that one slowed down my my workout regimen and have been enjoying the holidays. But I'm getting back into it And you're right now I met about eighteen point five percent body fat. That's my goal forward 2018 is to get that to about twelve percent body fat. That I also want to start bulking up on muscle. And I'm looking to And maybe ten pounds a muscle in 2018. Do you have a advice to someone starting out, uh, that may be the would help them? Yes, track everything And and, and do some research on. A more of the science side, I I'm not a fitness grew by any means. I just know that it's all about having that core deficit. You exercise good diet. And that'll get you there. That's that's most of it. But in knowing Charlie in and being able to get inside from him, That was very helpful for me to be able to continue to tweak my diet and exercise routine to get better results. So find someone who's who's more knowledgeable in the subject than your. That's another way to to really see good results. But definitely tracking everything. I mean, that was that was huge. That's what stop me from gaining any more weight. Because I was conscious of of what I weighed in at every morning. And then being able to see the results that I was coming down. A couple of quick questions. Were there any music tracks or Matra's that used to motivate yourself and also Are you a drinker do drink or smoke cigarettes? I don't drink or rarely drink And I don't smoke. I that go in for me on a class Barakei. So I put together an ice classic rock play list and had some stuff on Guga music and that was that was my routine, and I I did sometimes use it to help me get started in the mornings when it's cold day in San Francisco. You didn't get much sleep. You really don't wanna get out of bed. If you just get to the next step. So just put on those workout, put on the workout year, start playing the music, and then you'll you'll muster up the energy to just get out the door and then start running And as long as you get to the next step, there's really doesn't. Well, can we close with the a song that earned the name of the song, or an artist that was most motivating form? Got to go with the Classic AC DC Well, thank you very much Massenburg for joining us today. I hope you'll really enjoyed that and learn something valuable mats done tremendously. Well, since I've known him losing forty pounds in into mums, and it just shows that anyone no matter who you all, you can also achieve the same results. I'm sure we'll to convince not to come on again in a future Uncua us more insights. And as I said, that will be back again to help you out with the 20-minute for this podcast and also to. Give some more insights in the future And all its let the say is, thank you very much the listeners again, and we also have the email now that you can reach is that it is twenty minutes, fitness podcast, @ gmail.com. Please feel free to write-in sent an e-mail with any feedback and also any topics You would love us to cover. Thank you very much again for listening And I'll just Paul. She Bucker Thanks for having me Charlie. Glad to be on show. Thanks. Charlie. Charlie. Mm.