– Hi, Burners. We’re here today with Ryan
from Sparta Nutrition. Thanks for joining us, Ryan. – Thanks for having me. – So, Ryan’s flown over from
Sydney to have a chat to us. Ryan was a competitor. And how long ago did you compete? – Oh, I’ve been competing my whole life. My first show was, I was 19 years old. – How old are you now? – I’m 30. – You look good. – Ah, thank you.
– Thank you. – Thank you. – But sure, so 19. 11 years ago you competed
for the first time. – Yep, that’s been my sport. – Excellent, and so, Ryan
hasn’t competed for a while. So how long has it been
since you’ve competed? – Four years now. – Four years.
– Four years. – So you’ve always been in good shape and I haven’t actually
seen you for six months and you have blown up
size wise in six months. Look at the size of these arms, guys. And so that’s while he was over we thought we’d talk to Ryan about, sort of, while you’re competing, what are your
three non-negotiables? – Right. – So, something that you live by everyday when you’re competing, that
helps you get a great result. ‘Cause how did you go when you competed? – So, I came second in an
Australasian comp in 2014. – Right, multi-national? – Yep.
– Yep. – Yep, and then I went to the
Arnold’s for an amateur range. And I came 6th out of like 30 guys which I was pretty happy with. – Excellent, so you were
quite a high level competitor. – Did okay yeah, not bad. – So, how tall are you? – I’m short, I’m 169cm. – And what were you
weighing in at on stage? – So, on stage I was
weighing in at like 76 kilos. So, quite light for a body builder. But it was about the conditioning, right? – So what were your three non-negotiables? – For me, it was about just being consistent
with those three rules. So my first one was I had to eat on time. – Okay. – Although I didn’t hold the timing value importance to how my results were. It just kept structure and routine for me. If I go off routine, I go off everything. So I time my meals, I have them locked-in, I have them premeditated ahead. If I’ve got meetings
or if I’ve got anything that’s unusual in the day I’ll premeditate the timing of those meals. And then everything else in my day is built around the time of my meals. I just work backwards from that. – Huge structure. – Yeah, timing was king and if I had to change that
it would be premeditated to the timing of meals. – And what was your second
non-negotiable then? – So everyone is different, but for me, I had to have a
cheat meal almost every week. I just got, I got leaner
every time I had a cheat meal. I’d have my cheat meals on Sunday. So, originally like 16 weeks out it would be a cheat day. – Every meal? – The whole day I just overate. And it probably put me back a bit but it just gave me that mental break to put me back into routine. And then as we get to like eight weeks out it becomes a cheat meal or a cheat window of say, like, two hours. And you have to show a
bit of self-restraint. So, I’d only have a main
meal or a dessert after. I’m not necessarily pushing for that that’s the best way to do
it, but for me mentally, I didn’t want to spend four hours kinda mathematically
calculating my calories. I went more on feel. So I knew how much food
I would buy and I knew if I took a bit out it would
work my way towards that. – And what would be the
third non-negotiable then? – So, the third one was
not, I didn’t want to track specific calories. So what I would do is I
would work out my macros, like from 16 weeks out; my proteins, my fats and
my carbs, and then some small micros, like fibers and all those kinds of things that were important. But then once I set those I
would go shopping, and I would buy that food for the week, and I’d know how many, you know, 1.2 kilos
of chicken, this many grams of basmati rice, and then I would just slightly deduct that each week without having to count them now. So I only did the mathematics
twice: 16 weeks out and eight weeks out, and then
I would just go off feel. I was, like, more of
a real-life kinda guy. I would just be like I know how much I’m eating
’cause this is all I’m doing. – So you weren’t weighing your food every meal or anything like that? – No, cause, like, I would
take 1.2 kilos of chicken and I didn’t even weigh them evenly. I’d just go that’s how much
chicken I get to eat this week and put them in rough portions. If one meal was 400 grams
and the next meal was 100 it’s, like, it doesn’t matter because in the week I’ve done my job. And mentally that was
nice ’cause it’s meant more time training and more time enjoying my meal, and less paperwork. I don’t like that paperwork. – So, you’ve built the three way. So you’ve built the
structure, super important because if you’ve lost the structure, everything else fell away. – That’s correct. – Which makes a lot of
sense when you’re trying to be the best in competing. – Yes. – Number two was you
need to have a cheat day that then turned into a
cheat meal to stay sane but also ’cause you found
that it caused weight loss or fat loss afterwards. – Yeah, so two things,
it kept me accountable. So, Wednesday if I was like aw, I’m gonna give
into these cravings I would no, no, no, no, don’t
worry, Sunday’s coming up. It would keep me in check,
’cause not a strong will power, so you have to personally
recognize that within yourself. – Yep, that makes sense. – I’m weak here, how can I win? How can I hack that?. So that was how it worked. Also, you know, when you
eat that meal, my friends would see my eyes and I
would have dilated pupils. They’d be like man, you
look like you’re on drugs, ’cause I’d be so happy. The hormones and the endorphins that would come through that
meal were just so rewarding. And I’d be relaxed for
half the week afterward. – And it just sounds
like that was valuable for your competing, you
know, you had to do it. – Yep. – So I understand why that
was something that was non-negotiable during
your 18 week process. – Yep. – And then what was the final one? You said you were structured, cheat meal, and then you didn’t count calories. You just weighed it once, and then just used it through the week. – The least amount of paperwork. – That’s actually path of least
resistance and very smart. Probably most people don’t
think like that, but if you think how they could work, it actually sounds like it would work perfectly. – Right. – With less effort. – Right, and I’m not for that particular style, it’s about knowing
what works for you. I’ve got friends that go man, I have to calculate
every single thing and I get enjoyment out
of it and it also keeps me busy instead of thinking
about all the food I want to eat, I’m calculating my meals. So just know yourself and
know what works for you. And I think that’s always
gonna trump the best method. Find the method for you
and make that work best. Right? It’s kind of like in our lives, go for a career that you’re
most passionate about you’re probably gonna make more
money if you really love it, as opposed to going for the money and then hating your life, or something. That’s kinda how I view it. – It’s, yeah, I love that saying the path of least resistance. You just follow it and
if it works, it works and if it always gets you the goal. – And it’s more fun, ’cause you’re kind of closer to where you feel comfortable. – Perfect, well thanks for taking the time to explain how a champion
goes about getting into that comp mind-prep as well as your non-negotiables and how you got to the result. But, appreciate it man. – Thanks so much. – Yep., thanks a lot. Hope you got something
out of that, Burners. We’ll catch you soon. – Cheers.
– See ya.