Episode 57. Longterm Metabolic Optimization in the Real World with Fitness Cover Model Andy Sinclair
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We talk to fitness cover model Andy Sinclair about the real work behind his insane metabolism and ability to stay lean year-round.We talk to fitness cover model Andy Sinclair about the real work behind his insane metabolism and ability to stay lean year-round.
ALSO: Awesome Abs at absbyandy.com is now available! (Check it out, folks.)
- Andy’s bulk took about 6-8 months, and from there he stayed at that weight (~300 lbs.) for basically a year, to get his body used to that weight.
- Keep in mind, though, that he was coaxed to that weight. EVEN at his highest, his hunger was still up there. He was NOT force-feeding himself.
- Andy was young, with long limbs. Scott advised him NOT to compete, because it would ruin his physique. Part of Andy’s success stems from his willingness to work *with* his physique, instead of myopically trying to just accomplish one single thing that wouldn’t serve him all that well in the longterm (i.e. competing).
- Interestingly, Andy’s diet was basically a normal diet, with one cheat meal a day to get in lots and lots of calories. Small, frequent feedings throughout the day.
- Even in a bulk up, you don’t want to create a sluggish metabolism.
- Mike pointed out that you look at a lot of “before and after” pictures, but you don’t see the work that actually went into the before pic. That is, if you look at Andy’s before pics, you don’t see the fact that he’s not just 300 lbs., he’s 300 lbs. with a coaxed metabolism. That “before” pic is really an “in-progress” pic.
Dieting Down and Optimizing Metabolism
- Andy lost probably about 85 lbs., and maintains about 215 lbs year round.
- Because of the work Andy’s done for the past decade and a bit, there are photoshoots where he won’t even cut out a cheat day.
- Andy’s meals are simple, but he enjoys experimenting with recipes, different ways of cooking, different condiments, etc. He doesn’t count calories for this at all.
- As a side note, when Mike asked for what would be “pushing it” in terms of condiments or add ons, the big thing Scott mentioned were lots and lots of fake sweeteners — sugar alcohol-based “foods” that aren’t really foods. Scott recommends being very very careful with stuff like Walden Farms. (Side note: Splenda’s fine.)
- Andy eats six meals a day, with a protein and a protein-sparing nutrient (carb or fat) at each meal. He eats healthy whole foods. There is no magic to it, but there is consistency over time. It was there for the bulk. It was there when he dieted down. It’s been there for eleven years of Cycle Dieting.
- Andy’s diet is what you’d expect: egg whites and oatmeal, tuna or fish and crispy minis, chickpeas or some other legumes or beans, chicken or turkey and potatoes and veggies, a meal he refers to as “the Big Salad,” and then fruit and nut butters before bed.
- “Consistency” is one of the best ways to keep a robust an optimized metabolism. Want to screw up a metabolism? Jump from diet to diet, one weird trick to one weird trick.
- Mike pointed out that, when push comes to shove, a lot of people will understand this, but it’s also really hard to do it right. But you have to focus on it. *That’s* where it matters. The grass isn’t greener on the other side.