Richard, a client at Cut and Conquer, shares his fitness journey since joining Cut & Conquer and the obstacles he previously faced with under-eating, over training, and working shift-work.

The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.

Topics Discussed:

• Nutrition strategies for shift worker with limited food options
• Focusing on quality over quantity in training.
• The role of sleep in optimizing progress during shift work
• Proper nutrition and eating enough food to support weight loss and or muscle growth
• Dealing with instant gratification and the desire for quick progress.
• Tracking and controlling nutrition for specific goals.
• Overcoming fitness shaming and judgment

Memorable Quotes:

• “Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”
• “I've seen more growth out of this system that doing my ego-lift bro splits”
• “The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”
• “The longer you wait, the harder it gets. There's no doubt about that in my mind.”

Chapters

• Introduction and Background (00:00)
• Fitness Challenges associated with Shift Work (04:15)
• Mindset Shifts and Overcoming Misconceptions (07:30)
• Prioritizing Recovery and Sleep (13:26)
• Letting go of “ego-lifting” and “bro splits” (19:38)
• Richard’s experience working with the Cut & Conquer team (21:25)
• Challenges in the Fitness Industry: Gym Intimidation and Food Shaming (27:03)
• The Significance of Nutrition and Tracking Food Intake (31:06)

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