E017 - Men Who Get The Best Result Do These Things...

Welcome to the upgrade. I'm your host Ben Crocwell. I'm going to be going over everything I know over the last nearly 20 years of packing our muscle, getting nice and lean and as strong as possible. My goal with this podcast is to hopefully give you guys some lessons that I've learned along the way, which you then can add to your own routine, your own training, your own nutrition protocol, and then significantly boost your own results. Hey guys, hope you're good. So today I'm going to be going over my clients, my own clients who've got the best results and the trends and patterns that I've noticed because a big thing like anything is success leaves clues. And I've worked with a thousand plus men now over the last decade, easy, you know, a few women back in the day when I used to kind of mix gender stuff and now it is just men, that's just because I'm a dude. I know how to guess dudes and shape because I am one and I have the experience there. I'm not good with like female hormones, a lot of type of stuff. So that's why I don't really kind of lean into that area. But with men, I have been manipulating my own hormones for many years. I've been a man for it since I was born and that's why the experience comes from. So that's why I work with men and with the men that I've worked with, I've seen obviously not everyone gets up 100% amazing results because there's guys that join and they don't do the work like anything. You're in a classroom. Some students are going to give a shift. They're going to excel. Some just like me in school aren't going to give a fuck and do any of the work. That's going to happen. But what I'm talking about today is the trends I've noticed of the guys who've gotten the best results. And these guys are all different ages. So don't use ages and excuse the fucking bullshit. These guys are up to 52 years old. They're all different walks of life. They're CEOs, entrepreneurs, police officers, dads. So there's no, there's no, all my background is the reason why I can't do thing. That's a horseshit. It's it's yes. I'm not saying it might be a little bit harder to do it. Obviously, if you're a doctor working fucking 18 hours a day, a little bit different than a student living at home getting ready for a trip to Ibiza where he just lives in his parents basement. Very different. Obviously in that scenario, you know, but it can be done. A lot of guys they work with. They are flat out all the time. What do they do to get a really, really good result? So this is what I've noticed here now. The best guys who get the best results, the number one thing they all do is they stick to the plan. They're consistent. Even though there's times they might drift a little bit here and there, but they don't drift so far where they just set up camp and stop making progress. They might screw around a little bit in the weekend every now and then and kind of rain themselves back in. So it's not military level compliance where it's like a pro bodybuilder getting ready for a show when all they think about all days, eating at a top-aware. It's not like that. They drink alcohol. They have fun on the weekends. But there's a few strategies which I've talked about before like calorie bank and lower calorie alcohol, things like that to make better decisions. You know, they make good decisions, but overall, they are compliant. They nod their head. They take their boxes. They get their job done. And normally the guys that are like that are also very financially successful too. That's one thing I've noticed. Because if you can nail shit day to day with your work, your relationships, it tends to bleed into getting in shape as well. So if you're in a position right now where you're very successful in other areas of your life, or like a great dad, you run your own business or you're really high open your career or you're genuinely trying to get better. You could be younger. You could be a student trying to get better grades, whatever it is. Applying that type of mindset to getting in shape, it's the same fucking thing. Building a business is the same as building your body. Getting a good degree is the same as getting a good body, fundamentally. You have to show up. Ticker boxes give a shit. Be consistent with it and you end up with the result. It's never instant gratification. Anything that's worthy of pursuits always a bit harder to obviously to achieve, but knowing that you can put off the I want it now bullshit, the dopamine demon and kind of push not a bit further down the road, you will get there. Just be consistent with it. The vast majority of the time and you will get there. You do not need to be a 100% military level compliant all the time, but they were compliant the majority of the time. So that's really important. They also got at least four workouts done weekly, at least four. Some three very few of them got three. Okay, but the majority were getting four to six workouts weekly. So keep that in mind. Very, very important. High-purchase training we're talking about here, but whatever you're doing and you enjoy, they were doing bodybuilding training with a little bit of strength work in there as well. Number two, they were three, I should say. They were compliant. They got four workouts weekly. Number three, they were calorie banking for the weekend. As I touched on in a previous podcast about who to socialize in the weekend, same type of thing. They would save up calories Monday to Friday and get to enjoy themselves on a Saturday night with the boys, their partner, whatever they're doing. And with those extra calories, they weren't going over. So that way they were sticking to the plan that way. They all calorie banked. They had an event coming up, weddings, trips away, whatever it is. They would deliberately save calories that way. They would know their numbers. They would next point as well. Number five, use my fitness pile. How do we know where numbers my fitness pile is the best that's a godsend? I wish I owned the company. I do not as I think it's a billion dollar industry now. It's like a mental for my fitness pile is very handy. It's a tool. That's how I like to look at us. And all the guys have gotten really good shape. They used my fitness pile. Diplans is something I do for some guys. I am not a fan of them because the reason why I'm not a fan of them when I kind of steer clients away from them. And I anyone listening to this, I recommend doing the same thing. When you restrict diet plan, if you miss a meal or whatever it is, they tend to cause more stress than anything. Because when I was super rigid, my meal is back in the day. And if I missed one meal, about like 10 minutes, I'd start like getting like anxious about it versus just using my fitness pile and making sure to hit my protein each day and my overall calorie intake each day. The carbs and fats spin into one another a little bit or I have a few less calories one day and a bit more than X. But the average is still the same. My fitness pile lets you know that it's a really handy tool. I kind of look at it like a weighing scales. It just lets you know kind of wear your wrists on what you need to do that day. Same with with weighing scales. It lets you know where your body weights are. So it's a tool more so than a thing that gets you in shape. Because when you set it up, if you didn't set it up correctly and you don't know how to manipulate your calories through checking in with yourself and all that type of stuff, then it's not really a useful tool. But when you have your calories set up properly, I'm more tracking and measuring data properly like I do with the guys I work with using my fitness pile makes life 10 times easier. You can be in an airport. You can be for drinks with the guys. You can get McDonald's for breakfast like whatever you want to do. It lets you be flexible. It lets you know where you're at and what you need to do. It is the most efficient thing ever versus a rigid meal plan. If you miss one meal and you got anxious and you're like, oh shit, my day is ruined and then you stop sick into the plan. So meal plans, I find them compliance why make it a lot harder. Whereas my fitness pile, it lets you know where you're at very I know I keep going out about it, but it is very important. The next thing they're looking at is seven hours of sleep at the very least. They're all getting at least seven hours now. The odd night if you have a new baby or something five six hours here and there did happen, but a lot of them were getting seven hours close each night. I was very big on that. I'd make sure they prioritize that when possible. Even with a bit of jet lag and stuff like that because they'd be traveling amongst different countries or get ready for exams, whatever it is that they're doing, you know, but seven hours of sleep was prioritized. So if you're getting less than that, you're making it way harder for yourself to pack on muscle and get lean. The next thing which I spoke about in a previous podcast was getting blood work done. I did request blood work from all of them. Now, if they got the blood test done that obviously shows they care because they're going out of their way to do something that obviously is going to improve the result and monitor their health and things like that. So if they care enough to get their blood work done, they're going to care enough to stick to their plan in general. So that's why I added that there is a link like a traitor trend, I should say of something that happened where they were all doing that because these this list here is the things all the guys about the best result day they all had in common. Now, keep in mind, some of them were vegetarian, some of them were pescatarian. They all had different diet approaches. Some had one meal a day, some had six meals a day. Some of them did again four training sessions. We some been six days a week, but the point trying to get to here is that it's trend with these things. The calories were stuck to the sleep was consistent. Tying into the next thing, the steps were above 7000. They're moving around. Some guys have worked from the past very, very few get below 7000 steps, but the odd few have and the ones that barely move around throughout the day are the ones that barely get a result as well. It like gets 7000 steps. It's a human requirement. We're built to move. I work from home. I'm literally shooting this right now in my apartment talking to you guys and it's I sell quite my way to make sure I'm getting my wife a treadmill right next to me here to help rock up the steps for the winter months. If you have that option, I go to the tip for that as well as the Facebook marketplace. You can get them for dirt cheap because most people, wipers by treadmills, they don't use them, which is brilliant. They just become a clothes line for people, which is great. And then I want to get rid of them straight away because they take up a lot of room when they're not being used. I have one right next to me in my office here. I use them a regular basis to rock up my steps. And I work from home, but I get about at least 7000 steps a day. It's a really important you're doing that. And there's two left. Okay. So the next two we're looking at is they didn't miss check ins with myself. That was important. They did do their check ins either weekly or biweekly, whatever they preferred. So every one to two weeks, but they didn't miss them. They might have been a day or two late here and there. But my point is again, that's called sticking to the plan. If I ask you to do it, join me and do a check in and you start skipping check ins. How am I going to know where you're at? How can a coach help you if the information isn't there in front of me? Do actually do something with so they did not miss check ins a couple days later here and there. Maybe one or two minutes or they were sick. They're like, band is up pointing you to check in here. I'm fucking dying of a flu. I didn't go to the gym at all this week. Fair enough. Obviously that makes sense. But it's a normal week, even if it was a bad week, like Thanksgiving or Christmas or whatever, there's birthday parties. They still checked in. Let me know where they're asked what the bottleneck was. And if it was something that they caused themselves, then we just keep everything going as normal. They overrate. No need to change anything. Get back on plan. If they didn't overreach and they hit a plateau, which does happen, then we manipulate something here on our end to keep the train moving on the trucks. And tying into the check ins. They communicated when they were stuck. So I was like, they're Google, they had my whatsapp number, anything they were ever stuck with. Boom, there's lots of questions straight away. They have the answer. But any roadblocks that appeared, any supplements they were unsure of taking, whatever it is, we communicated back and forth and that communication again shows they care. The last thing you want to do is get with a coach, sign up with them and not do the work, and not communicate with them and not do your check ins. Because there's going to be time you don't stick to the plan that's going to happen. But this trend here, that being done, done the list I just read off here being done on a regular basis, that being stuck to for say anywhere from three to six months, giving like 90% compliance, I promise you you're going to get a very, very, very good result. You're going to look night and day different. Those are the big boys though. That's why I wrote this down and I explained this to guys and they sign up. But this is what we need to do. If you do these things, you will definitely get a result because there's no stone left on turn here. We look at your blood work. We give you your training program. We give you a nutrition protocol, which are calories, your macros, best foods to go for and we keep an eye on your shit. We monitor you now on a weekly basis where you let us know when you're checking where you're asked where the bottleneck is, where the plateau is crept in, whatever it is. And we blast through that because a big problem a lot of guys run into is they're sitting in a plateau for a decade, whereas you can spot it within six or seven days, whether where the abnormality is or the roadblock is or the bottleneck, whatever it is, and you can get around that or blast through it to making a, the right decision, lowering the certain amount of calories or increasing training volume or adding a bit of cardio, whatever is the need to do. I spoke with them on previous podcasts. That's what keeps the train moving, keeps the body fat coming down and the muscle going on the frame and getting stronger over time, leaner, fitter, healthier. So hopefully it took away a few lessons from this. This for me is probably the most potent list in terms of the things that I've seen men get a from a phenomenal result. If you adopt these things and stick to them 80 to 90% of the time and tying back into probably the most important thing here, actively giving a shit. And knowing there'll be days you don't want to stick to the plan, knowing there'll be days you don't want to go to the gym or eat well or you're going to want to order that pizza shit like that. We're human. I have a coach myself for that very reason. He's over in Australia. I'm in Ireland. He's my online coach. I know how to do it in my sleep. I mean, people jacked his fuck. It's my profession. But at the same time, I am a human. And why I hire that coach, the reason why I got him is because I'm a human and I make dumb decisions. I'm far less likely to screw up my own progress when I have to answer to someone else. So having that platform there, having a coach in your corner, doesn't necessarily have to be me. It could be a fucking friend, a family member, any other coach, when you might click with better than me, go to them. Obviously, but my point is make sure you have someone in your corner that will help you out, give you a plan and make sure you stick to it. Okay. Accountability is huge. They're a very important part of the process. But with that list above, combined with having a coach, it's and giving a shit, which probably the third-most important thing there. That is where you become unstoppable. We've got a really, really good results and progress rolls in at a rapid, rapid pace. I promise you that. Thanks for listening to the podcast today, guys. If you found this podcast useful, please feel free to leave us a five-star review. And if you have any questions for me or you're stuck with anything at all, feel free to send me a DM over on Instagram @BandCroquewell. And I'll get back to you as soon as I come.