Muscle WIKI Story Coffee With Q Host Qamar Zaman Interviews Ty Thomas

For everybody out there not sure what to do in the gym, the you could have the best workout program, the best nutrition plan on the planet. Sticking to it is the most important part. So, so long as you can just remain consistent with it, try to take needing motivation to. work out properly or to eat properly, if you can take it from needing motivation to do it over to a habit and discipline, just something that you do, then you've, you've reached the right place. So just stick to it and try not to get too caught up in all the stuff that you see on Instagram where you're on one post and they tell you that butter is going to kill you next week, and then you scroll to the next post and it tells you that butter is going to make you live for 100 years. Try not to get caught up in all that stuff. Just try to eat healthily, keep going to the gym on a consistent basis, and that's going to take care of 75% of your health and physical needs and wants.

Tell me, now that we know who you are, tell me, let's go into the depth of Muscle Wiki. I know it's a website app. Tell us what is the unique thing about the Muscle Wiki. I know you explained to me And before you answer, that's what I like about the application because typically if I'm doing a workout, I go to a YouTube video and I watch it and then I make some notes because YouTube content creators take a lot of time because they're doing clickbait. So, they want you to stay in that. But as a result, it's great for marketing. But as a result, what happens is that you lose interest and you jump off to a video. Another video, another video. Now yours, it's straight right there. You know, you select the body part, I want to work shoulders, and it's— you have a shoulder workout going. So tell us more on that, um, and what's the science behind it. So tell us that, tell the audience.

Yeah, so I— the, the tagline and also the, the North Star for everything we do with Muscle Wiki is simplify your workout. So we want everything to be direct and to the point and not take you very much time to glean the information and then put it into use. Even if you're already in the gym and say you're walking on the treadmill and you aren't sure what to go do over there in the weight section, you can simply pull up a workout or even a routine. Or if you're not sure about a specific exercise you need to do, you can get that delivered to you very quickly. And so I would say that's our key differentiator. And the main point of feedback that we always get from people is one, how did no one think of this idea previously? 'Cause it's very simple.

Mm-hmm.

You know, you open the app, you have a map of the body in front of you, and you just click on the muscle and you can filter by exercise equipment. And I think we've got 15 different types of equipment that you can filter by now, even things like yoga. And select the muscle and you get a series of exercises that will train that muscle. And I think our exercise library is at about 1,500 exercises.

Wow.

So while I'm still filling out some gaps as I go, there's just about nothing that you won't find in there, even the more kind of odd, unique exercises that people aren't familiar with. So yeah, I would say our key differentiator is succinctness. And behind that is me and my 12 years of workout experience and my education and my, what, 7 years of personal training, doing both group training, one-on-one training. online training, nutrition coaching, health coach, all the different stuff, and my incessant need to make sure that all the information that I'm putting out there is based on what the evidence says and it's not just an opinion that I formulated based on something that I did as an individual in the gym or that I did as an individual in the kitchen that worked for me. I personally think that that's a recipe for disaster when you base all of your fitness advice on just what worked for you.

Yeah.

There is, there is a decent amount of variation and variability from human to human. So that needs to be considered. And that's what the science does that I appreciate is it attempts to look at large swaths of people, large amounts of people like What works in 50% of cases, what works in 75% of cases, what works in 10% of cases, and so on and so forth. So yeah, all the content that I'm putting out is— if you scroll to the bottom of an article or you go to the description in a YouTube video, you're going to find the references. And I always encourage people, like, do not take my word for it. If you don't trust me, totally cool, I get it. Here's the, the references, here's the research, please go read for yourself. And if I made a mistake or if I'm incorrect, please let me know and we'll, we'll, we'll fix it or change it. Um, but yeah, I'll say evidence supporting, uh, succinctness.

So evidence-based. So muscle dick is really not just your own experience, which you just explained, which is very nice, but it's evidence-based. So you have created your experience. You have taken evidence, you have taken evidence from other people that you work with, and then now it's a collaboration. So it's more like a community. That's pretty cool. So what sets this app apart? Because there are many apps like there, you can go to Apple Store and there are so many. And especially for me, because I'm in marketing, so every time I download something, because I download a lot of stuff, The first thing they'll say, hey, this 2,000-calorie diet for a man over 50 will do this, and they give you this body that looks like Adonis, you know. And then they start collecting your data, and then they sell you something, you know. Muscle Wiki is not like that. You guys give pretty much everything, and then you can have a subscription. So this is my experience. Tell me what sets Muscle Wiki apart in your perspective.

So we, there are several apps and we keep up with all the other kind of apps in our space and the different things that they're doing, of course. And there's several apps that I would argue do one thing well.

Mm-hmm.

So I won't say any names, but there are apps that, yeah, do a good job of tracking workouts, for example. And there are apps that do a good job of how do I say this? Um, they make workouts from the perspective of like, how can you do the least amount possible, if that makes sense?

Mm-hmm.

Uh, and then there's a nutrition app and a this and a that and an exercise library app and then a workout app and then a routine app. And what we're working on is becoming your one-stop shop for all the things that you're gonna need in order to equip you to walk into a gym and feel confident and make the kind of progress that you wanna make. So we have tracking, we have the largest exercise database on the internet. We have, I believe, 75 different workouts, 15 routines. And now we're getting into generative content where And this is, I think, the place where we really are setting ourselves apart is for the most part, if you go into a workout app and it asks you for different data on yourself, what it's doing is putting you into one of a few different buckets. Whereas our generative workouts and soon routines, you go in, you put in your different data. So like our workout generator, which we rolled out a couple of months ago, you put in your gender, your age, your goal, the type of equipment you have access to, and also the body parts that you want to train. And we created our own algorithm that will custom make you a workout on the spot based on those factors. We're not dropping you off into a bucket. We are considering all these different factors and giving you something that is unique and We crunched the math on this and there were over a billion different combinations of workouts that you can get with our algorithm and our exercise database. And soon when we have routines done, you'll be able to generate a full 2, 3, 4-day routine using some of that data and also some additional questions that we're going to be asking people. So the generative content is— I think a special case where we are excelling. I believe we've had— I think the number is about 60,000 workouts generated a week since we released the feature. So people are really enjoying this feature. And I also think it makes people feel seen and considered and like they're getting something tailored for them. Which is, you know, when I design a workout, me personally, that's what I want it to be, something tailored to the person.

Yeah.

And so it was very important to me as the, the lead fitness person on the staff to make sure that our algorithm and that our generative content does the same thing. So yeah, again, I would go back to delivering the information very quickly. It being supported by science and evidence. And then also our generative content is very special. I don't, I don't think there's anybody who's doing what we're doing in regards to generative content.

What— there is one question that segues into the previous question is, so I, I've used your workout generator. Now I get distracted very much, you know, so let's say I download the workout generator and I'm going to work out. How do I know that? How long do I need to do this workout in terms of how many weeks do I need to use this workout before I can go to an advanced? You know, how, how does your system know that, or how do we tell the system?

So right now, Workout Generator is just meant to create you a single workout in a vacuum so you can, you know, I'm not sure what to do today, I want to train these body parts.

Here you go.

Routine generator is going to speak to what you are asking about, which is—

Okay.

It will be a routine that's meant to be done for a recommended amount of time, and that amount of time will be based on how advanced the person is. So a person who is relatively new— and some people might not like this or want to hear it— but a person who's relatively new can do the exact same program for a good 6 months. That's what I used to do when I first started.

Mm-hmm.

I probably won't tell people to do a routine for 6 months because I fully understand that a lot of people get bored. But there will be a recommendation for how long you need to do this program, again, based on how long you've been lifting previously, where your current advancement is in your fitness journey. From there, trying to baby step the person from, and the language we use on the app and the site is from novice to beginner to intermediate to advanced lifter.

Sure.

And so we've taken a lot of data from the different studies on strength, on mile time, on average amount of chin-ups that people can, all that kind of, stuff, that kind of data. And we are distilling it into, okay, well, if you, if you can hit these kinds of marks, then we move you up to beginner and we're going to give you something that's a little more advanced. And then you hit these marks and we move you up to intermediate and so on and so forth.

But makes sense.

Everybody who is, you know, just first starting off, of course, would be considered a novice. So yeah, we're, we're, um, Placing logic into the algorithm that will be able to tell kind of where somebody is and then further logic on how to move them up from there.

Right. And, and my second part of the question is related to this question is that when I download any app and yours too, so let's say if I select chest and chest has 15 exercises, my first question is, do I need to do all 15 or do I need to do 4 of the ones that I really like, how would I know?

Well, so I'll give you just some direct advice on this. So when you go to the Body Map and you just click on chest, it's just going to give you a series of exercises. And from there, yeah, you, you definitely don't need to do 15. Uh, you can select 1 or 2 of the ones that you like the most and yeah, just roll with those. And in general I would say this is, this is one of the things with bodybuilding style training and people who are trying to build muscle is they either are— well, in most cases they're doing way too much in one workout for that body part. I don't recommend you really do any more than 3 different exercises for a respective body part within one session.

Mm-hmm.

After you hit Again, depending on the body part, after you've done about 3 or 4 sets for one body part, the amount of muscle growth that you get goes off a cliff. You don't really get a whole lot of additional muscle growth. So yeah, you don't need a whole lot within one session for an individual muscle. So one, maybe 2 exercises you can select from that list. Well, if you use workout generator and you select chest, it's gonna give you one or 2 exercises to do. And that's based on the same logic that I just gave you about most people.

And that's exactly, that's exactly. So I was surprised when I did that, it gave me a few exercises. Whereas with some other apps and the personal trainer, because I used to train at a fitness center in Texas, I won't mention the name. And the guy would make me do 10 sets, 10 sets of the chest workout and butt. You know, after three or four sets, I was done. You know, now I was only injured and in pain. So I and I didn't get any gains either. I was actually getting fatter because then I was eating too much and all. Now I I'm doing this kind of workout, and I've got better results because I'm achieving the plateau. And after that, I stopped. You know, so that that's perfect answer. Great. So let's talk about, and you answered the question about you guys have this generative AI. So you guys are keeping the app up to date all the time because it's one thing to create an application and then I've seen a lot of content that you've created. You have a ton of content. How do you keep it up to date? Because that's not that easy. You know, you should shoot content all the time, so how do you scale that?

Yeah, I'm pretty much— I mean, right now I've just put myself on a schedule and I try to meet that schedule. Doesn't happen every single week, but, um, you know, my, my main goals are to try to write an article, at least one per week, and then I'll usually take that article Distill it into a script for a YouTube video, plan out the shots that I need, go to the gym, get the recording, do the editing, put that video out. So, and then take that video, clip it into Instagram, TikTok, YouTube Shorts content.

Yeah.

Um, and so from that one article that I initially wrote, I'll get 1, 2, 3, 4, I don't know, 7 to 10 pieces of content out of that first article that I wrote. And of course there's additional work that goes with each of those different steps.

Sure.

Yeah. And then as far as the workouts and routines, it, it's kind of a by-feel thing where I'll create a static workout or routine. So if I am combing through our list or if somebody on the team asks me a question and that kind of sets off a light bulb in my head and I go, oh wait, we don't have—

Yeah.

have anything that speaks to that, that pain point or that question, whatever it might be, then I'll add it. So my, my job is to create content for Muscle Wiki, both the app, the website, our social media channels, and also our newsletter, which is doing really well. Um, so I'm just always in content creation mode, always writing, always video editing. It's just a constant, a constant thing. And I don't, I don't see it stopping anytime soon.

Wow.

I can see us getting to a point where the exercise library itself is mostly done. There will be a point where it's like, okay, we've got 2,000 exercises now. That seems like we've covered 90% of all exercises. in the world.

Yeah.

Um, but as far as generating new workouts and routines and articles and all that kind of stuff, I don't, I don't see that slowing down anytime soon because there's always something, something new to learn, and I want to impart that along to other people. Always new research coming out, always new, uh, ways of doing an exercise that might be a little bit better. So there's, there's constant iteration going on. So it's just It's just keeping my head down and, and continuing to learn and, and passing that along as best I can.

And plus you keep building muscle as you create more content because you have to do the lifting, right?

Exactly.

It's good.

It's a good, it's a good deal. Good byproduct.

Yeah. Yes. So on the question of misconception of fitness, there's a lot of misconception. So we're not going to go deep into that. But one thing that I want to ask you is, I've heard from day one, from Arnold's time, that do your compound moves. And most people build the body that way, you know. Then there is the new school of thought where they tell you to do a Bosu ball and this and that, and— but they, they forget about the compound moves, you know, your chest press, your shoulder press, all those. Things are squats. People don't do that or avoid it, and they think, I can make this body by just doing, you know, the new creative way. What's your concept or your thoughts on that philosophy?

I, I tend more towards Arnold on that. Um, I think for the most part, especially for people who are relatively new, the compound lifts are gonna be the best. Simply because— for a few reasons. One, they cover the most surface area, right? So your bench press that you're doing is not just for your chest. It's for your chest, it's for the front of your shoulders, your anterior deltoid, and for your triceps. Your chin-up or pulldown or row, upper body pull exercises, for your lats and your mid traps and your biceps and your forearms. Mm-hmm. Your squat is going to train the quads and the glutes and so on and so forth. So those big compound exercises, they cover the most surface area. They're very efficient when it comes to time. Instead of having to do an isolation exercise for my quads and my glutes, I can just do the one squat and that'll take care of it all. Uh, the other thing that's about compound exercises is microloadability is the term to use. So I can add very small amounts of weight over time and progressively overload that way. And I tend to err towards exercises that I can add very small amounts of weight to over the ones that I really can't. So that'll be an exercise that you can keep up with for a longer period of time than an exercise that you can't microload. So with a squat, let's say you're squatting 100 pounds. You can add 5 pounds onto that the following week. And that's a small amount of weight to add. And now you've got a little bit better. And then the following week you add another 5. And then the following week you just add 2 more reps. And then the week after that you add another 5 pounds, so on and so forth. And you can do that You can do that for many years. Honestly, that's the advantage that those big compound exercises have over some of the more unique exercises or even isolation exercises. But one of my general rules of thumb in general is the more simple the exercise, in nine out of ten cases, there's always an exception to the rule. But in 9 out of 10 cases, the basic exercise is the one that you want to go with, again, especially if you're a beginner. So what's an example of this? Doing a single leg pistol squat on a Bosu ball is not going to measure up to just doing a regular barbell squat. It won't.

It won't.

Exactly.

Mm-hmm.

There's too much added complication in there for you to, to progressively overload over time. And then now you've thrown in a, what I'll call, or what I like to call a limiting factor, which is now your balance. Now you're trying to stay upright on this Bosu ball. So now you can't focus on overloading the muscle. Now you have to focus on making sure you don't fall in the middle of the gym in front of 20 people, right? So, right, the more simple, the better. And compound, I would say, in, in many cases, in the majority of cases, probably going to be better than just simple isolation, although isolation absolutely has its place.

Right. And that brings me to the second part of the question, is that there are days that I just go and do these Full body workouts where I start with chest press, then I go into— and I do 2 sets of that, you know. Now I'm fatigued and I do a superset while I'm doing the chest, you know. I'll do kind of like an ab workout so I'm recovering, and then I go and do the chest again. Then I go and do my back, and then I'll do, you know, leg workout. I feel that that's the time that I have got better versus doing isolation workouts where I just do chest and that's it, you know. Uh, I, I feel like I didn't get a workout. I don't get the sweat out or whatever. So what, what's your thought on that angle?

So I often recommend full body over the classic bodybuilding split of chest day, shoulder and arm day, leg day, back day, and I always struggle a little bit with the term full body because there will often be something missing. You can't train every single muscle, right?

Yeah.

But we all understand what full body means. Like, you're hitting some of everything, right? So there's— like I said a little bit earlier, once you go past about 4 sets, the amount of additional muscle growth you're gonna get goes off a cliff. And so what do you do then? If I only really need to do between 2 and 4 sets per body part, what use is there in only training just one body part? So better to do chest, lats, quads, and hamstrings in one workout than just a chest day.

Yeah.

And there's also, I just saw a study produced where they compared full-body style training to the bodybuilding split, and they found that the full-body people lost significantly more body fat than the bodybuilding split people. Now there's some speculation as to why that might be. It's probably that your heart rate is gonna be higher if you do some of everything. Mm-hmm.

Yeah.

As opposed to just doing chest. There's also more musculature that the body needs to repair. So The amount of work the body has to do afterwards to repair, you know, 6 to 8 different muscles as opposed to just 1 or 2. That'll probably mean you're burning more calories while you're watching Netflix or on the computer later on. So yeah, for several reasons, from both a muscle growth perspective and also from a, um, body fat loss perspective. I would recommend the full body. And it's, it's how I've designed client programs for many years. And there's been many times where I would write a program for somebody and they would say, wait, what? When they first saw it, like, why is there a squat, a squat and a bench press, or a chin-up and a hamstring curl in the same workout? Because it is very strange. The bodybuilding split As popularized especially by Schwarzenegger, is it's just, it's just what people do. And yeah, again, I always want to make sure I throw this modifier on there. This is absolutely not to say that the bodybuilding split does not work. Because it, it can. You will build muscle doing the bodybuilding split. But one thing you always have to consider is the source of information. And how do I say this? The specifics of the person giving you the information. So the average person, 2 to 4 sets is plenty. But what if the person doing the workout had astronomically high levels of testosterone, hypothetically?

Mm-hmm.

Well, then this person will recover faster. And therefore they'll be able to tolerate way more volume, no problem. So somebody with some extra help, we'll say, can go in and do 15 sets per chest and they'll recover from that just fine. Whereas the average person is gonna need a full week to recover from 15 sets of chest.

Yeah.

And that's the— and this is the last thing I'll say on this is, is the recovery time, right? So When you, when you work out, muscle protein synthesis happens, and that's part of the recovery process and the growth process, right? And so when you work out, that muscle protein synthesis, it, it goes past the baseline and then returns back to normal. Now, for a beginner, that's probably about 72 hours before that muscle has largely recovered, unless you absolutely smash the muscle.

Mm-hmm.

Unless you just went crazy and did 15 to 20 sets. So once that has returned back to a baseline, you're good to train that muscle all over again. But again, according to the bodybuilding split, you need to take a full week. But that recovery—

Yeah.

That muscle's been recovered for 3, 4 days now. So this is another reason why I like the full body training is instead of going crazy one day and then waiting a week, and you've recovered 3 or 4 days later. Instead, what you can do is keep yourself always flirting that line of muscle protein synthesis and stay in a, in a state of growth across a week instead of for 2 or 3 days out of the week. That makes sense.

Well said, scientifically. In terms of MuscleWiki, what's the future? How do you see yourself? Obviously, you're creating great content, your, you know, adaption is taking place, a lot of people are using it. What's the future in the next 12 months?

So our, our key focus right now is purely on features and further fleshing the app and the website out and giving people as much value as we possibly can. And so we got a few things coming down the pipeline. First will be here in this next maybe 2 weeks, Workout Builder. And Workout Builder, the, the main thing we've been working on there is the user interface and making sure, again, it's simple, easy to use, doesn't require a bunch of presses and clicks. You can very quickly put something together, but also that you've still got some, some help, some guidance. And how to structure things if you are totally unfamiliar with how to structure a workout. So that's coming soon, next couple weeks. After that, we have analytics coming, which I'm very excited about. And analytics will be a summation of your workouts that you've tracked over the past however long. So—

Mm-hmm.

I was adamant about we need to present basically 2 pieces of information here. Again, very quickly and succinctly. One, the amount of work that a person is doing per exercise to make sure they're progressively overloading on that exercise. And then also the amount of volume on an individual body part. Muscle fatigue is a— it's a mostly local process. So you need to count fatigue by the body part. for the most part. So presenting to the person, okay, and we're— what we're going to do is kind of animate this to where you do a workout for your chest and you'll get your own custom body map. You do a workout for your chest and your chest in the body map will be red, reflecting that it's fatigued. And over the course of the next day or 2, that color will go back to light yellow or even green.

Wow.

Dictating that, OK, it's green, good to go. I'm ready to train this muscle again. So— and also like setting some goals in place like we mentioned about going from novice to beginner, like streaks. So you've trained 7 days in a week, good work. Or you lifted a total of 8,000 pounds. last week, that type of thing. So that's what analytics will be. And then our, our big feature, which will be a little bit further into the future, will be the routine generator. And we've got a lot of the groundwork laid down for this already by doing workout generators. So a lot of the logic is in place already. But routine generator, again, it's gonna ask some additional questions like how many days per week can you go to the gym? What is your favorite muscle, or what is the most important muscle for you to train? What's your favorite exercise? Those kinds of things. And we're going to use that additional logic to further inform how the routine will be structured. So routine generator, and then we want to make the app itself a little more generative to where when a person comes into the app and they put in their you know, their goals, their desires, all that kind of stuff. They get presented not just a routine custom built for them, but also let's say the person is a, a 65-year-old woman and she says her favorite exercise is the hip thrust. Then she'll get content that is specific for ladies. She'll get content that is specific to the older generation and also content that I've made that is about the hip thrust and about the glutes. So you get put up front all the things that would speak to the things that you want to see happen in the gym and your respective demographics and those kinds of things. So we've got a lot coming here in this next 12 months. And I'm expecting in the next 12 months for us to be finished with all those features. We have a great team and we turn around features pretty quickly because we, we run really, uh, lean here. So I'm expecting here in the next 12 months for us to have almost all of that done.

Very interesting and insightful. One question that I would like to ask you is nutrition, and there is a lot of misconception, at least in my mind, I don't know what to eat, how much to eat, how much protein to take, how much fat, carbs, because everybody tells you carb is bad for you, even though I feel that, you know, carbs are not bad if you eat the right kind of carbs. Can you shed some light, especially in your own experiences, what you eat that will make you grow and what you eat that will make you not grow, you know? So can you give some insight?

Sure.

So, Sure.

Let's start on calories. So calories in general, you should reverse engineer from your goal, right? So if you're trying to lose body fat, if that's your key goal, you need to eat in a caloric deficit. So fewer calories than your body is expending. If your goal is primarily to gain muscle, you need to be in a caloric surplus. So consume more calories than your body is consuming. And if your goal is some of both, right? You wanna lose some body fat, build some muscle, which is totally possible. Some people think that that's just impossible to happen.

Yeah.

And it's, it's very much so possible. It's called a recomposition, would be the more sciency term. But in that case, you need to eat at roughly maintenance calories, which is the, again, rough amount of calories that your body is expending Every day. And then you add on top of that the exercise and you will lose some body fat and build some muscle. So that's the calorie thing. So how do I know what the amount of calories is?

Mm-hmm.

When I calculate calories for a client, I go through a pretty extensive process that I won't get into 'cause it gets to be way too much. We do have, yeah, a great calorie calculator on Muscle Wiki. In the tools section that has all the mathematics in place, so you can just go on the Muscle Wiki. I believe the URL is musclewiki.com/calorie-calculator. I believe, and again, all the mathematics and the logic is in there, and you can just put in your information, and it will give you the amount of calories. So you could take that number. And then essentially what you need to do is compare your results against how much you're eating. So say, let's just use an even 2,000, right? Say it says 2,000.

Mm-hmm.

And you're trying to lose body fat. Well, if your body fat is not coming down and you're eating at 2,000, well then you're probably gonna need to drop it and do this gradually. 2,000 to 1,900, then to 1,800 if you're still not losing. So there's a— there's an experimentation process that you need to go through with calories. Human metabolism can be relatively complicated. So again, the best thing that you can do is just find a general starting point and then experiment from there. Now, you mentioned Carbs. So let's, let's go quickly through the 3 macronutrients: protein, fats, and carbs. Protein, people talk to no end about. Uh, carbs, people also talk to no end about. Fat, people don't give nearly enough credit. We'll come to that next. Carbs.

Mm-hmm.

What I do is I restrict my carb consumption until the evening or even at night. Now, this is completely counterintuitive to what probably 80, 90% of people have heard, which Just don't consume carbs at night. There is research comparing individuals who consume carbs earlier in the day and later in the day, and these people were on a caloric deficit, all of them. So they all were in a state to be losing weight or body fat. The people who consume the carbs later in the day lost more body fat than the people who consumed the carbs earlier in the day. And then natural next question is, well, why might that be the case? And what I like to point out to people is you've either heard someone say, or you've said yourself, I'm addicted to carbs. I just can't put 'em down. Just bread. Oh my God, bread.

Mm-hmm.

Oh, I love bread so much. Right? We've all heard people said that, or again, said it ourselves. There's a good reason for that. You get a very strong hormonal release from consuming carbohydrates, and that hormone is serotonin.

Mm-hmm.

And you can take advantage of this by consuming your carbs later in the day. You get that serotonin release, and then that in turn helps with sleep quality. The better your sleep quality, the better everything else becomes from your mental performance, uh, your energy levels, your ability to build muscle, your ability to lose body fat. Going from 8 to even 6 hours of sleep can diminish body fat loss by about 50%. Massive. And can diminish muscle growth by roughly 60%. So again, your, your ability to build muscle and lose body fat, if you're not sleeping well enough, then it takes a massive hit. So sleeping better is a huge deal, and carbs will help you sleep better. The other benefit of restricting your carbs to a little bit later is if you're not eating carbs all day, it's way easier to not overconsume on carbs. And that's—

Yeah.

That's where most people run into the problem, is the overconsumption of carbs. Carbs in and of themselves are not bad for you or a bad thing. It's that you can eat 1,000, 1,500 calories worth of carbs very, very easily and, and not even feel full in a lot of cases. It's the overconsumption that does most people in. Um, and consuming at night again, or I should say restricting to night, will in turn help you not overconsume over the course of a day.

Mm-hmm.

So you can keep that carb number at a reasonable amount instead of, you know, eating 1,500, 2,000 calories worth of carbs across an entire day.

Oh, interesting.

And fat. Let me cover this really quickly. Fats are directly tied to your hormone production.

Mm-hmm.

And so consuming healthy fats, mainly monounsaturated types of fats, But really anything that you'll get from nuts and oils, avocado, those types of fats, fatty cuts of meat, is good for your hormone production. The better your hormone production is, obviously the better your results are going to be in and out of the gym. And also for the people who struggle to gain weight, a gram of fat has over double the amount of calories that a gram of carbs or a gram of protein does. Protein does.

Yeah. Yes.

So if you're struggling to put on muscle or gain weight, then fats are a good kind of a cheat code cuz you can get in lots of calories very easily and in turn boost your testosterone production at the same time. So fats are very good for you and very healthy for you.

Great. Um, and we will definitely have a full discussion On nutrition because macros are important. That's a completely different podcast because, you know, they say that your body is made in the kitchen, especially the abs, etc. So let's continue next time and discuss that and dig deeper. This has been very, very enlightening, at least for me and for whoever is going to consume this content. Any message, key takeaway that you want to give before we close this chapter?

Sure, I would just say for everybody out there not sure what to do in the gym, the you could have the best workout program, the best nutrition plan on the planet. Sticking to it is the most important part. So. So long as you can just remain consistent with it, try to take, um, needing motivation to work out properly or to eat properly. If you can take it from needing motivation to do it over to a habit and discipline, just something that you do, then you've, you've reached the right place. So just stick to it and try not to get too caught up in all the stuff that you see on Instagram where You're on one post and they tell you that butter is going to kill you next week, and then you scroll to the next post and it tells you that butter is going to make you live for 100 years. Try not to get caught up in all that stuff. Just try to eat healthily, keep going to the gym on a consistent basis, and that's going to take care of 75% of your health and physical needs and wants.

Awesome. And guys, if you want to build the right kind of muscle Where can they find Muscle Wiki? Uh, can you give us the .com address and how they can download it?

Sure. So we're, we're at musclewiki.com and also Muscle Wiki in the App Store, iOS and Android. We are also Muscle Wiki on Instagram and YouTube. So pretty much same name everywhere.

That's awesome. Thank you, Ty. This was great information. And, um, I know you have a lot of projects going on, so good luck and success, and I'll see you in the gym and be more muscular. Yes, sir, sounds good.

Thank you for having me.