0:01 What's up, boys? Welcome back to the
0:03 channel. If you guys are new here, my
0:04 name is Kesler Lloyd. I run Mount
0:06 Olympus Training, which is an online
0:08 transformation program where we get guys
0:10 results like this. I'll pop a few up on
0:11 the screen for you. And the way we do
0:13 this is by teaching guys how to master
0:14 their mindset, their habits, their
0:16 nutrition, and their training. In
0:17 today's video, I put together a fire
0:19 whiteboard presentation for you guys
0:20 that's really going to explain
0:21 everything that you would need to know
0:24 to get down to sub2% body fat to get
0:26 your abs to finally come in and to
0:28 basically maintain that lean look year
0:29 round. Okay. So, we're going to go over
0:30 that today. I'm going to break it down
0:32 into four different pillars. We have our
0:34 foundation pillar, our sculpting pillar,
0:36 our mastery pillar, and then our
0:37 maintenance pillar. Okay. I'm going to
0:39 try to keep it as direct as possible,
0:41 give you guys the exact information that
0:42 you need to know. And, you know, towards
0:44 the end of the video, I'm going to talk
0:45 a little bit more about the secret that
0:47 me and my clients use to really maintain
0:49 these abs year round and to never put on
0:51 too much excess fat or lose the hard
0:52 work that we've been putting in. Okay.
0:54 So, without further ado, boys, let's
0:55 jump into it. I'm going to keep it as
0:57 fast and as direct as possible. So grab
0:59 a notepad, take a couple notes here and
1:01 there. This is going to be very, very
1:03 valuable information. Obviously, we get
1:05 guys killer transformations. Obviously,
1:07 you know, I won my pro card recently.
1:08 So, this is all the knowledge that I can
1:10 give you guys um compiled into one
1:13 video. All right, so let's jump into the
1:14 first pillar. All right, we have our
1:16 foundation pillar. And the idea behind
1:17 this pillar is you cannot build a
1:19 skyscraper on a bed of sand, right? We
1:21 have to have a solid foundation if we
1:23 want to achieve our goals. So, in order
1:24 to do that, we focus on our four daily
1:26 non-negotiables. This is going to be
1:28 your wake up time, right? You have to
1:30 set a wake up time. This is extremely
1:32 important. Not only is it going to build
1:33 discipline, but having a set wake up
1:35 time that you hit every single morning.
1:36 It doesn't have to be like me. It
1:38 doesn't have to be 4:00 a.m. It could be
1:40 5:00 a.m., 6:00 a.m., 7 a.m., 8:00 a.m.,
1:42 whatever it's going to be. You need to
1:44 set a wake up time that you consistently
1:46 stick to because this is the first win
1:47 that you get every morning that will
1:49 compile into a day of just productivity
1:51 and absolutely getting into that flow
1:53 state. So, first things first, set a
1:55 wake up time. Write it down. Set an
1:57 alarm, get out of bed every single time,
1:59 and make sure you hit that wake up.
2:01 Second, meal structure. It's really
2:03 important that you guys understand how
2:05 to properly eat if you want to get lean
2:06 and if you want to build muscle at the
2:08 same time. Most of you guys are probably
2:10 eating two to three big meals a day. Me
2:12 and my clients, we do smaller portions
2:14 and eat four to five times a day. Now,
2:16 the reason this is better is because
2:18 every time you ingest protein, you
2:20 trigger a process called muscle protein
2:22 synthesis. Basically, that just means
2:23 every time you eat protein, your body
2:25 starts building muscle. So, for you guys
2:27 that are eating, you know, twice a day,
2:28 three times a day, me and my clients are
2:30 eating four to five times a day. Every
2:32 single day, we're building two times
2:33 more muscle, where every single week,
2:35 we're building 14 times more muscle.
2:37 Every single month, that's 56 times more
2:39 muscle. And then every single year, just
2:41 by adding in those two extra high
2:42 protein meals, splitting those bigger
2:44 meals into two, we're actually able to
2:48 build muscle 672 times faster than the
2:49 majority of people that are just eating
2:51 two to three meals a day. Okay, so
2:52 that's the first actionable tip I can
2:54 give you guys. Split your big meals into
2:56 two meals with about an hour and a half,
2:58 two hours in between. Get a walk after
2:59 those meals and this will really allow
3:01 your body to push all the nutrients to
3:03 the places that you're trying to grow.
3:05 Okay, next we have our water intake. It
3:06 is really important that you guys are
3:08 drinking at least a gallon of water a
3:10 day, especially if you're on creatine,
3:11 um, which is going to dehydrate you,
3:13 pull more water into your muscles, allow
3:15 you to have more recovery, strength,
3:17 etc. But the water intake is really
3:18 important because it also flushes all
3:20 the nutrients that you're eating, all
3:22 the carbs, the protein. It flushes that
3:23 into your muscles so you can actually
3:25 get a good pump and so that you can
3:27 actually let go of that fat that your
3:29 body's holding on to. Last, we have our
3:30 daily step goal. This is a
3:32 non-negotiable. I want you guys getting
3:34 8 to 12,000 steps a day. You have to
3:35 keep your movement high. You need to
3:37 keep your metabolism stimulated. And you
3:38 really need to be getting a lot of
3:40 activity in so that we can eat more
3:42 food. The way that I like to do my
3:43 clients and the way that I like to live
3:45 my life, eat more food, move more,
3:46 right? We don't want to starve ourselves
3:48 because when we starve ourselves, our
3:50 body goes into a stressed starvation
3:52 mode where it holds onto those excess
3:55 fat stores because fat stores are your
3:57 body's reserve energy source. And when
3:59 you put yourself into a stressed state,
4:00 it's going to hold on to those reserve
4:02 energy stores because it doesn't know
4:03 when it's going to get the right
4:05 nutrients again or doesn't know when
4:07 it's going to be out of that stressed
4:09 state. So, moving on, that's the
4:10 foundation, right? We have our daily
4:12 non-negotiables. Make sure you guys hit
4:13 those every single day and that's going
4:15 to kind of guarantee that you're making
4:16 progress to your goals. Next, we have
4:18 our sculpting phase, right? This is
4:20 where we really build the physique.
4:22 We're going to focus on a PLA split.
4:24 Okay? I need you guys to stop doing
4:26 upper lower, stop doing Arnold splits,
4:28 stop doing whatever you think is working
4:29 when you get in the gym and switch to a
4:31 split that actually allows you to build
4:32 your arms and allows you to actually
4:34 build that aesthetic physique. Okay, so
4:36 you have your push day. That's typically
4:38 going to be your upper chest focus. It's
4:39 going to be your uh your front delts.
4:41 It's going to be your triceps. Really
4:42 making sure we get a good pump on that
4:45 day. Afterwards, we have our pull day.
4:47 We usually split these days into two. We
4:49 have a width focused day and a thickness
4:50 focused day. We're going to be focused
4:52 on building that vtaper. the thickness
4:54 in your upper traps, working those rear
4:56 delts, and then also getting a bit of a
4:58 bicep pump towards the end. That way, we
4:59 can fill out our shirt and really feel,
5:01 you know, that that thickness feel um
5:03 from hitting your back and building that
5:06 that broad vtaper back. Now, the the
5:07 next day would be legs. Obviously, we
5:09 need to hit legs. Having good legs is
5:10 aesthetic, right? We don't need to be
5:12 training, you know, balls to the wall,
5:13 but I really want you going pretty
5:15 intense and and and doing a lot of um
5:16 you know, exercises that are going to
5:18 give you a good pump and really build,
5:19 you know, those aesthetic legs.
5:21 Afterwards, we have our arm day. And
5:23 this is going to be a crucial crucial
5:25 part of the split. I like to personally
5:26 add shoulders on this day because my
5:28 shoulders were always a weak point.
5:30 Obviously, as you guys can tell, adding
5:32 this shoulder arm day is literally the
5:33 game changer. If you guys want to build
5:35 an aesthetic physique, your arms are the
5:37 part of your body that everybody sees.
5:39 And by adding an extra day, you allow
5:40 you allow your body to actually
5:42 stimulate those smaller muscle groups
5:44 more. Smaller muscle groups recover
5:46 faster. And typically you're using most
5:48 of your energy on that chest, um that
5:50 back on those push and pull days. And
5:52 this way you get less energy focused on
5:54 your arms. So we add in an extra day
5:55 just to train your arms and shoulders so
5:57 you can really push the growth in those
5:59 areas. Next, we have our tracking
6:00 sessions. All right, if you guys are not
6:02 tracking your workouts, not tracking
6:03 your weights, you guys are not making
6:05 progress. Okay, progressive overload is
6:07 the key to actually building muscle. And
6:09 in order to do this, you need to track.
6:11 Like I say to my clients, if you are not
6:13 tracking, you are lacking. So get a
6:15 notepad out. Um, all my clients have an
6:17 app that they use um to to follow
6:18 through the workouts. It has videos of
6:20 me for every exercise, showing you how
6:22 to get that good mind muscle connection,
6:24 but also letting you track your weight,
6:25 tracking your reps, so that we can
6:26 really make sure that you're
6:28 progressively overloading and seeing
6:30 progress. Even when you're on a cut, you
6:33 still should be seeing progress. Okay.
6:34 Underneath that, we have build the
6:37 frame. This is a a key part of um this
6:38 this sculpting phase. We talked a little
6:41 bit about it earlier, but for our muscle
6:43 groups and the exercises we choose, we
6:44 really want to focus on building that
6:46 upper chest, getting those cap off
6:48 delts, building that vtaper in your
6:49 back, and building the thickness in your
6:51 arms, right? It's really important that
6:52 we focus on building the right kind of
6:54 physique versus just getting in the gym
6:56 and training. The more you can actually
6:57 envision the physique that you're trying
6:59 to build, the better mind muscle
7:00 connection you're going to get and the
7:02 more progress you're going to see.
7:03 Underneath that, we have our optimized
7:05 gut and your hormones. We really make
7:06 sure that all my clients have a meal
7:08 plan that is dedicated around their
7:10 their body, what they're actually have
7:12 access to, the foods they like. So, we
7:14 we try to optimize it for your hormone
7:16 health. Okay. One trick that I use to
7:17 get my my clients to boost their their
7:20 testosterone is we do a lot of red meat
7:22 and eggs towards the end of the day,
7:23 right? The way that men's bodies work is
7:25 we have a cycle. The same way as women
7:27 have a period, that monthly cycle, men
7:29 have a testosterone cycle, okay? But
7:31 it's a daily cycle. In the morning, your
7:32 testosterone is peaked and throughout
7:34 the day, it's steadily going to decline.
7:36 At the end of the night, it's going to
7:37 be at its lowest. And then when you go
7:39 to sleep, your body builds testosterone
7:41 and obviously gets back to its peak in
7:43 the morning. Now, we want to optimize
7:45 this this testosterone production at
7:47 night by eating an egg or two before
7:49 bed, maybe a meal with some ground beef
7:50 towards the end of the night, right? an
7:52 hour or two before bed so your body can
7:54 digest and have all of the
7:55 micronutrients it needs, all of the
7:57 cholesterol it needs and all of the um
7:59 you know fats that it needs to really
8:00 optimize its hormone health. Now
8:02 cholesterol, micronutrients, things like
8:05 zinc, magnesium, um vitamin D and you
8:07 know uh iron is all going to be crucial
8:09 parts to building your testosterone
8:10 production. So those are all contained
8:12 in red meat, things like ground beef,
8:13 steak, and it's all going to be
8:15 contained in eggs as well. So an egg
8:17 meal before bed will really help your
8:19 testosterone production.
8:21 Next phase is going to be the mastery
8:22 phase. Okay, this is the pillar um that
8:24 we really focus on advanced strategies
8:26 to push our growth a little bit further
8:28 and to see a lot more progress. In this
8:29 phase, I want to talk a little bit about
8:32 fasted, low inensity, steady state
8:34 cardio. Fasted list cardio. I'm sure you
8:35 guys have seen that if you follow me for
8:37 a while, but the idea here is
8:39 highintensity cardio is going to put
8:41 your body into that stressed state. Same
8:43 as if you're eating in a massive calorie
8:45 deficit. Instead, what we want to do is
8:47 low inensity cardio, right?
8:49 High-intensity cardio is usually pretty
8:50 impactful on your central nervous
8:52 system, your CNS, and that means it
8:54 takes longer to recover from. So,
8:56 anytime you're going on long runs, doing
8:58 very like highintensity um cardio
9:00 sessions, you know, ripping like, you
9:02 know, an hour on on level 10 on the
9:04 stairmaster to burn 800 calories, that's
9:06 going to put your body into a stressed
9:07 state. And like we said earlier, when
9:09 your body is in a stressed state, it
9:12 holds onto those fat stores. So, we like
9:14 to do fasted lowintensity cardio because
9:15 you can do it every single day. It's
9:17 going to stimulate your metabolism and
9:19 put you into a fat burning state first
9:21 thing in the morning. The reason we do
9:22 it fasted is because overnight your body
9:24 is burning through a lot of the glycogen
9:26 and a lot of the carbs. So in the
9:27 mornings when you wake up, you're pretty
9:29 carb depleted. And when you're carb
9:31 depleted, your body is going to turn to
9:33 fat for energy. Okay? So that way we're
9:35 actually directly burning fat at a way
9:37 higher level when we do it fasted. And
9:39 then low intensity obviously burns more
9:41 fat than high intensity versus high
9:43 intensity is more focused on calorie
9:45 burn instead of fat burn.
9:47 So underneath that we have our MMC
9:49 strategy. Okay, this is the idea that
9:51 actually allows my clients to build the
9:53 aesthetic physique that they're chasing.
9:55 Okay, this is your mind muscle
9:56 connection. And the way that we do this
9:59 is by pump training. Um which means when
10:00 you hit an exercise, right? Let's say
10:02 you hit bicep curls. You want to hit
10:04 your biceps, right? Um hit your hit your
10:07 10 to 12 sets or reps um for two to
10:09 three sets. And in between each set, I
10:11 want you guys flexing the muscle group
10:14 to drive blood flow to that area and
10:16 really feel the muscle group flexing. If
10:18 you cannot feel the squeeze as you're
10:20 doing the exercise, then I need you to
10:22 focus on looking in a mirror, really
10:24 feeling the squeeze as you contract the
10:26 muscle. And then after your set, hitting
10:28 a good, you know, flex is really
10:29 important for driving blood to that
10:31 muscle and actually developing your mind
10:33 muscle connection. Trust me, this is so
10:35 underrated and one of the things that
10:37 you guys need to implement if you want
10:38 to build, you know, that lean aesthetic
10:40 physique. I also like to tell my guys to
10:42 have a end vision goal. Um, this is what
10:44 we do at the beginning of the program.
10:46 We set this goal physique that you want
10:48 to have and we talk about how you can
10:50 become that physique, become the man
10:51 that has that physique um through your
10:53 habits, through your mindset, and we
10:54 really focus on that with all my
10:56 clients. Okay. Underneath that, we have
10:59 our CCP dieting strategy. Okay. This is
11:02 called uh carb cycling protocol.
11:03 Basically, what this means is on days
11:04 that you're training, you want to eat
11:07 higher carbs and higher calories so that
11:09 you can actually focus that food on
11:10 building these weak points, building
11:12 these muscle groups that you're trying
11:13 to eat. If you're not going to go to the
11:15 gym, obviously every single day we still
11:18 do our low inensity fasted cardio, but
11:19 if you're not going to go to the gym,
11:20 you have a rest day, then I want you
11:23 eating lower carbs and lower calories.
11:24 An example of this would be like three
11:26 or four high days in a row where you're
11:28 training and then on that rest day, you
11:29 would do a low day. So, let's say your
11:32 maintenance calories is around 2500 and
11:34 you're trying to lean out. On a training
11:36 day, you would still eat around 24 to
11:38 2500 calories. Um, and then on a rest
11:40 day, you would eat lower. So, like 2,00
11:42 to 1,800 calories. The reason that we do
11:44 this is because your body isn't needing
11:46 the food. It's not needing the carbs
11:47 because you're not expending as much
11:49 energy. You're not pushing as much
11:51 weight. So, therefore, we actually can
11:53 go lower carbs and and lower calories.
11:54 And this is going to put us into a
11:57 bigger deficit overall. We want to focus
11:59 on optimizing for our training sessions.
12:01 The goal here is to build as much muscle
12:03 as possible and then shred off any
12:05 excess fat that we have with things like
12:07 low inensity cardio, fasted cardio, that
12:09 kind of thing, right? Instead of going
12:11 into a massive calorie deficit, we
12:13 increase our activity levels. I tell all
12:15 my clients that more activity, more
12:17 food. Okay? That's the way that we're
12:18 going to build the aesthetic physique
12:20 that we want. Um, just another another
12:22 like point on that as well that I want
12:25 to touch on is making sure that when
12:26 you're doing this, um, you're actually
12:28 eating food around your training
12:30 sessions, right? So, the majority of
12:31 your carbs should be stacked before and
12:33 after your workout. A lot of quick
12:35 digesting carbs, things like rice, um,
12:37 honey, fruit, that's going to be good
12:39 for before your workout. And then slower
12:41 digesting carbs will be better after
12:43 things like potatoes, um, etc. that that
12:45 are going to take a little bit longer to
12:46 hit your system. So that way you have
12:49 sustained energy throughout the day. The
12:51 last pillar, this is the most important
12:52 pillar. This is the pillar that's going
12:54 to actually allow you to get the
12:55 physique and then maintain it year
12:58 round. Okay? So, the reason that you do
12:59 not have abs right now is because you
13:01 are not the type of person that has the
13:03 abs. You do not have the habits. You do
13:04 not have the mindset. You do not have
13:07 the set goal in place. If you want to
13:08 get your abs and then you want to
13:10 maintain them year round, you need to
13:12 become the person that does that. You
13:13 need to become the person that likes
13:15 doing cardio. Become the person that
13:17 likes going to the gym. This is really,
13:18 really important. Okay? It's called
13:20 character reinvention. I want you guys
13:23 to focus on literally writing down right
13:24 now. If you're if you've been taking
13:27 notes this video, write down the exact
13:28 version of you that you want to become.
13:30 The level 10 version of you. Okay? Write
13:31 down what does he look like? He has
13:33 these big shoulders. He fills out a
13:35 shirt. He has that vein running through
13:37 his arms. He has veins in his forearms.
13:38 He has the ripped abs. He has a
13:40 six-pack, right? Maybe he wakes up
13:41 early. He does his daily
13:44 non-negotiables. In order to actually
13:46 get this the the result that you want,
13:48 you have to fix your mindset and reframe
13:50 your identity. You cannot be the same
13:52 person that you are right now and change
13:54 your physique. You have to shift your
13:56 mindset. You have to implement the
13:58 habits that the man who has those abs.
14:00 Everything you just wrote down. You have
14:02 to shift your mindset to look at what
14:04 does he do on a daily basis. And that is
14:06 what you have to do. You have to become
14:08 this new character. Okay? And all my
14:10 clients, we really focus on this at the
14:11 start of their program. We set a set
14:13 goal. We set the habits in place around
14:15 their schedule so they can become this
14:17 new man that actually gets and maintains
14:19 those abs year round. Couple other
14:20 things on here that I wanted to talk
14:22 about. Having a structured routine is
14:24 extremely important. If you guys are
14:26 just showing up to the gym um without an
14:27 actual routine, scrolling through
14:28 Instagram, finding, you know, fun
14:30 workouts that you think are going to
14:32 build your forearms, etc. It's not going
14:34 to work. The best plan is one that you
14:36 can stick to consistently and one that
14:38 is built around your physique. Okay? So,
14:40 spend the time learning. We'll go
14:41 through the rest of my videos. We're
14:43 going to be breaking down every single
14:45 muscle group, how to train it properly,
14:47 the exercises you need to do, and also,
14:48 you know, at the start of the video,
14:50 I'll pop up a few more results right
14:51 here. But we're going to be breaking
14:53 down how each one of these guys had
14:55 their transformation, the exact diet
14:56 they followed, the exact training
14:58 principles they followed, the goals that
15:00 they had, um the cardio they were doing,
15:01 everything you would need to know. So,
15:03 if you're at one of their starting
15:04 points, you'll be able to get the same
15:06 result. Okay? So, stay tuned for the
15:07 channel. Um, I have a bunch of stuff
15:09 coming out right now, um, that I should
15:11 be doing in the next couple weeks to
15:12 really provide you guys with as much
15:14 value as possible. And the last thing
15:16 that I want to leave you guys with, um,
15:18 is, you know, my message that I say at
15:20 the end of all my videos, okay? If you
15:21 want to become a rare man, if you want
15:23 to become a rare individual, you have to
15:25 realize your potential. You have to see
15:27 the value in yourself and you have to be
15:29 a little bit arrogant. You have to
15:30 think, I want that result and I'm going
15:32 to go chase it. Okay? So, in a world
15:34 full of average people, boys, go out and
15:36 become one of one. become a rare
15:38 individual and get that physique that
15:39 you want. Okay, I believe in you. I know
15:41 you can do it. Follow the channel. We're
15:43 gonna have a ton more value that is
15:44 going to teach you exactly what you need
15:46 to do to build that lean aesthetic
15:48 physique that we all want. All right,
