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Although the Spanish cops are quite hot,

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so maybe we should have got arrested.
[laughter]

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Welcome to The Outlifting Lounge, the weekly show serving queer conversation,

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news, and no-nonsense fitness for gay, bi, and trans guys.

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I'm Alan.

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And I'm his husband, Derec.

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Coming up on today's show, we'll be talking about Maspalomas

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Pride, Hamish the Highland Cow, talking about some really

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serious news affecting the LGBTQ scene in the UK.

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And in the fitness section, we'll discuss how guys who maybe have

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struggled putting on weight in the past can absolutely smash it.

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Let's go.

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Let's start off the show like we did last week.

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It was all about the London Marathon, and I think we

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should follow up to say congratulations to Stuart and Michael.

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Yes, they absolutely smashed it last Sunday.

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Stuart got a PB, and Michael completed his first marathon in

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under the time that he wanted to complete it in.

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And I spoke to them both on Monday at their check-ins, and

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Michael said he will never do a marathon again in his life.

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Yeah. I said that too after my first marathon.

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And to be fair, Michael got a better time than I did in my first marathon.

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I think he did really well.

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He smashed it.

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I mean, he told me that he couldn't walk for days, so

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I think that's him definitely decided he's not doing another one.

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And Stuart got a couple of minutes under his PB, which is brilliant.

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He's part of Glasgow Frontrunners and runs quite often,

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so he was really, really gunning for it.

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And he smashed it.

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He really did.

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They put me to shame because the only running that I'm doing at the

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minute is running about the terrace in the bar that I work in.

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Yes.

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You are putting that Terrace Tart title to good use.

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Oh, that was alliteration.

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I love a bit of alliteration.

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Yeah.

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So, I have been run off my feet.

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The crowd has started to arrive here in

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Maspalomas in Gran Canaria ahead of Pride.

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Yes. The number of homosexuals I am seeing walking the streets

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of Maspalomas and Playa del Inglés is tenfold now.

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And, I mean, it is quite a gay town anyway, but, yeah, they are arriving.

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Yes. They're arriving in droves and they're drinking quite a lot.

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So, yeah, I've been very busy.

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But the buzz is really good.

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We like this time of year when everything becomes a lot more homosexual.

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Yeah, it's good.

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There's such a nice buzz about the

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place because, obviously, Pride starts tomorrow.

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It is the 25th anniversary.

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And I was here, I think, for, it must have been the second or third Pride.

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That's when I lived here for the first

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time, many, many, many, many moons ago.

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So, it's crazy to think it's been going for 25 years.

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She old!

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You've been going a long time, and so has the star guest performer.

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Nadine Coyle.

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Yes, she's performing on the Sunday night.

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It's a shame that you're working, but you'll get to see her

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because, obviously, Copacabana is down on the main square, so you'll at

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least hear her even if you don't get to actually enjoy it properly.

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Absolutely.

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Do you know, my favourite thing...

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I don't know if I mentioned this in the podcast before,

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but if you go on to the Maspalomas Pride website,

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they have got artist bios of everybody who is performing.

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And in Nadine Coyle's, I think they've maybe just ripped it off

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from Wikipedia, but it starts off with her date of birth.

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Shade!

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You need to put in the rattlesnake sound effect here.

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Rooko-cooko.

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Yeah, they start off with her date of birth

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on it, which I thought was just so funny.

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And at first I thought they'd put that on as a little jokey reference,

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but no, I think it's just because they copied and pasted it from Wikipedia.

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Yeah, that's quite good, actually.

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And as well as Nadine Coyle, we also

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have Matt Terry performing, and also Agoney.

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Yes, Matt Terry is really, really good.

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He has continued to have a pop career after X Factor, one of

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the few, and since X Factor he has come out as well.

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So he is some queer representation, as is Agoney.

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Now, many people, if not all of the listeners, might not know who

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Agoney is, but he is a really big pop artist in Spain.

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He's from the Canary Islands, and he's queer as well, and

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a lot of the music and videos he makes are very

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out there and very openly queer, which is brilliant.

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Yeah, he's a good artist, so again, we're not really going

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to get to see him, unfortunately, because you're working loads.

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But yeah, there's going to be a great atmosphere around the Yumbo.

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Well, we're obviously very upbeat and excited for it today, which is

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the day before Pride starts, so tune in next week to see

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how upbeat and happy we are after a week of Pride.

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Well, you'll be fine, because your dad's arriving

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tonight, and he will basically take the dog.

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Yes.

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And you will not have any dog duties for all

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over Pride, whereas I will be working every day.

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But I've got care of responsibilities for you, because you're

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going to be so done in from working so much.

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Right, do you hear that?

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Alan basically just agreed to give me a

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foot rub every single day over Pride.

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You need to get your hearing tested, that's how

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old you are, that's not what I said.

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- That's what I heard.
- No!

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So what are your caring responsibilities for me, if not rubbing my feet?

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Keeping you fed and watered and sane.

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Yeah, that's just basic human rights.

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And updating you on all the new arrivals on Scruff and Grindr.

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Oh, for God's sake, here we go.

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Secretary Alan doing his duties.

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Yes.

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I'm the date maker.

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Pretty sure you could squeeze in a couple of little foot rubs.

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Okay, I'll give you one or two.

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There we go.

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Right.

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Do you know what?

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Anybody who wanted to go to Maspalomas Pride but isn't

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going is probably pretty sickened by our conversation right now.

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To be fair, they're not missing much.

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Like, Maspalomas Pride is good in summer,

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but the better one is Winter Pride.

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So we'll talk more about that come October-November time when it's here.

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Definitely.

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I like both of the Prides, but Winter Pride has always been my favourite.

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It's just, I don't know, there's just something about it.

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I think it's not as crowded, a bit more of a

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mixed crowd, and I like the events a bit more.

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Plus, it's at a really good time of year, just as

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things are getting really cold in other parts of the world.

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We're still rocking with the sunshine.

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Yeah.

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So if you're listening and you're undecided which Pride

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is best for you, we would recommend Winter Pride.

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So obviously we have Pride here in May, which kind of kicks

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off the Pride season, even though Pride Month actually starts in June,

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officially.

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And we have found an article about Next, who are donating quite a

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lot of the money from their products to the Terence Higgins Trust.

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Yeah, so they have brought out a limited edition Hamish the Highland Cow.

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Try saying that fast three times!

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Hamish the Highland Cow!

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Three times...
[laughter]

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- No, I could only manage once.
- Exactly.

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So they have got Hamish the Highland Cow doorstop.

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Very, very cute, by the way.

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It's very cute with its little rainbow jumper on.

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Yeah, and 100% of the profits from that are

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going to go to the Terence Higgins Trust.

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Which is amazing.

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It is amazing, and I think, especially in today's climate, when we

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have seen so much rollback and so many big corporations pull away

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from LGBT organisations and issues, next are pinning their colours to the

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mast and saying, no, we're going to keep supporting.

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Yep, it's amazing, and also the charity donation also extends

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to Next's wider Be You Pride range, with all profits from

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the collection going to the Terence Higgins Trust.

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Yeah, so big up Next for continuing to support us and such a worthy cause.

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That is some really good news, some not so good news this

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week that I think we are all talking about, but perhaps the

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mainstream media has not given anywhere near as much coverage to as

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it really ought to have, was the LGBTQ club in Milton Keynes,

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the Pink Punters, which basically burned to the ground.

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This, we've seen it on our social media feeds because of

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the certain accounts that we follow, but the mainstream media haven't

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been covering this for some reason, which is really, really disappointing.

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We definitely need to give a big shout

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out to the staff of the Pink Punters.

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Because of their quick action, there were no

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injuries reported either, so well done to them.

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It could have been a completely different story.

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It's really unfortunate that this incident in

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particular has had such a devastating impact.

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All of these people who now have no job, people in the

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community who have lost their safe space, it really is absolutely devastating.

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Yeah, absolutely.

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So unfortunately, that's some troubling and some

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sad news from the LGBTQ community.

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However, we have another story, and Derec mentioned that he worked at

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nightclubs, so Derec is from Belfast, in case anybody doesn't know.

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And this is a story from a bar that you used to work in in Belfast?

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Yes, so I used to work here many moons ago.

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I think we're going back almost two decades.

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- But, you know...
- She's not the only one that's old.

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She old!

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This headline really tickled me.

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I think that there are aspects to this story that obviously are a

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bit more serious, and we're not laughing at all of it, but I

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think the reporting definitely, there are aspects of it that are very comical.

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So the headline is, Man Jailed After Breaking Into Belfast LGBTQ

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Plus Venue and Spending Hours Trying On Drag Queen Outfits.

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Love it.

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Absolutely love it.

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Yeah, so this guy basically was intoxicated.

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He entered the bar through an unlocked door, found his way to the

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drag storeroom, dressing room, whatever way you want to call it, and spent

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several hours in there dressing up in the clothes of the drag queens.

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Now, I think the funniest thing about the article is it actually

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describes what he was wearing, and all the time I was reading

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it, I was like, that disnae go, why are you wearing that?

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I'm just going to read out some quotes from this.

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A public prosecution service lawyer told the court that the defendant initially wore

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a white fluffy coat, pink boots, and a long wig, before changing into

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a beige catsuit, and later a blue bodysuit with a blonde wig.

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He was eventually discovered back in the dressing room by one of the

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drag performers, wearing a black catsuit, pink fluffy top, and red wig.

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She needs some gay pals.

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Because we would never let you go out dressed like that.

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Oh my goodness.

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First of all, I mean, the drag performer that found him must have got

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some shock, so I don't want to downplay what they went through that afternoon.

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No, absolutely not.

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I mean, like, someone coming into your safe space again, you know,

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trying on your own clothes and things like that, it's pretty bad.

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I mean, the guy has caused over £1,000 worth of damage, and

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also it said that, you know, the clothes ended up smelling badly.

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So it's pretty shocking for the people involved in it.

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However, I think something that's even more shocking is this

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guy was jailed for seven months, which is unbelievable.

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I think that's a pretty harsh sentence for what he's actually done.

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Yeah, it seems like it's a very disproportionate sentence for what it was,

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but perhaps the reporting on this issue isn't giving all of the details.

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Maybe there's stuff that we don't know.

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But yeah, definitely seems very funny for somebody to break in and

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just spend hours and hours and hours trying on drag queen outfits.

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This actually reminds me of the time when I worked in Ricky's drag bar in

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the Yumbo, back in the early 2000s when I was in my early 20s.

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This is back when Ricky's was only probably a few months old in terms of

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it being open, and Ricky the drag queen used to actually still work there.

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So at the end of the night, we would all sit around

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the bar, have a few drinks, and everybody had left apart from

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one of the owners of the bar who we called Big Gail.

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And then there was another girl who worked there called

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Gail, we used to call her Little G, Little Gail.

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And the three of us got so drunk that we decided to

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go into the dressing room and start trying on the wigs.

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Ricky was away on holiday, and obviously the wigs sat on these foam heads.

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So we took them off the foam heads, we were sitting around the bar.

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I think I had a Lily Savage wig on, some of them

244
00:12:29,800 --> 00:12:33,770
was Tina Turner, and then I think someone was like Shirley Bassey.

245
00:12:33,770 --> 00:12:36,340
And we sat there for hours with these wigs on, just having drinks.

246
00:12:36,340 --> 00:12:38,590
So obviously by the end of it, we were very drunk.

247
00:12:38,590 --> 00:12:41,540
So we tried to put the wigs back on the foam heads again,

248
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thinking that we were put in the same place as they were before.

249
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And unfortunately they weren't.

250
00:12:46,210 --> 00:12:49,770
And when Ricky came back from holiday, he lost his fucking shit.

251
00:12:49,770 --> 00:12:53,210
Because he obviously knew people had been trying on his

252
00:12:53,210 --> 00:12:55,400
wigs, and he was blaming the other drag queens.

253
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And the three of us just stayed quiet, which was quite funny.

254
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There you go.

255
00:12:59,010 --> 00:13:00,660
It all comes out eventually.

256
00:13:00,660 --> 00:13:03,780
Two points that I would like to make from your anecdote.

257
00:13:03,780 --> 00:13:04,430
Yes.

258
00:13:04,430 --> 00:13:07,070
Number one, it's very funny to hear

259
00:13:07,070 --> 00:13:10,100
a Scottish person pronounce Shirley Bassey.

260
00:13:10,100 --> 00:13:11,060
Shirley Bassey?

261
00:13:11,060 --> 00:13:11,750
Why?

262
00:13:11,750 --> 00:13:17,070
Second point, can't believe that you didn't take any photographs on your

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00:13:17,070 --> 00:13:20,880
little, like, what would have been back then, disposable Kodak cameras that

264
00:13:20,880 --> 00:13:22,570
you had to bring to the chemist to get developed.

265
00:13:22,570 --> 00:13:24,840
Errr errr errr. That was me winding it on.

266
00:13:24,840 --> 00:13:26,820
Is that what that noise was?

267
00:13:26,820 --> 00:13:30,240
No, I think we had actual digital cameras.

268
00:13:30,240 --> 00:13:32,210
No, we did have digital cameras back then.

269
00:13:32,210 --> 00:13:33,600
I remember having a Sony...

270
00:13:33,600 --> 00:13:34,660
One megapixel.

271
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Something or other.

272
00:13:35,190 --> 00:13:39,000
Yeah, definitely didn't have phones with cameras on them anyway.

273
00:13:39,000 --> 00:13:40,130
Thank God!

274
00:13:40,130 --> 00:13:42,790
It was probably a Nokia 8210 I had back then.

275
00:13:42,790 --> 00:13:45,690
Could you imagine if we grew up through the smartphone era?

276
00:13:45,690 --> 00:13:48,510
My God, there'd be so much incriminating evidence against me.

277
00:13:48,510 --> 00:13:49,100
I know, I know.

278
00:13:49,100 --> 00:13:50,440
But I'll never forget that night.

279
00:13:50,440 --> 00:13:51,390
It's so funny.

280
00:13:51,390 --> 00:13:53,600
And anytime I see Little G, because she comes over

281
00:13:53,600 --> 00:13:56,150
here on holiday sometimes, we always talk about it.

282
00:13:56,150 --> 00:13:57,030
It was a fun night.

283
00:13:57,030 --> 00:13:58,800
Luckily we didn't go to jail.

284
00:13:58,800 --> 00:13:59,710
Yes.

285
00:13:59,710 --> 00:14:03,450
For the crime of trying on a drag queen's wigs.

286
00:14:03,450 --> 00:14:05,750
Well, the way Ricky reacted, you'd think it was terrible.

287
00:14:05,750 --> 00:14:07,340
Although the Spanish cops are quite hot,

288
00:14:07,340 --> 00:14:08,600
so maybe we should have got arrested.
[laughter]

289
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So that's enough of the news.

290
00:14:13,250 --> 00:14:15,780
Shall we move on to the fitness section?

291
00:14:15,780 --> 00:14:16,600
Yes, please.

292
00:14:16,600 --> 00:14:17,760
Don't give me that look.

293
00:14:17,760 --> 00:14:20,560
That's the exact same look I gave you when you're talking about Drag Race.

294
00:14:20,560 --> 00:14:21,480
Yeah, no, sorry.

295
00:14:21,480 --> 00:14:25,050
- I'm just picturing my husband in a wig.
- Shirley Bassey.

296
00:14:25,050 --> 00:14:28,200
But we're moving on to the fitness section.

297
00:14:28,200 --> 00:14:29,390
Okay, let's move on.

298
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Just before we move on to the fitness section, I want

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to remind listeners that Alan and I run Outlifting, which is

300
00:14:35,800 --> 00:14:38,630
a service specifically for gay, bi and trans guys who want

301
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to change their lives through fitness and nutrition.

302
00:14:41,550 --> 00:14:47,080
So if you are struggling with fitness or nutrition, stay tuned for details

303
00:14:47,080 --> 00:14:51,300
on how you can book in for a discovery call after this section.

304
00:14:51,300 --> 00:14:55,420
Okay, quite often when we talk about nutrition for fitness

305
00:14:55,420 --> 00:14:59,290
on this show, we often refer to people wanting to

306
00:14:59,290 --> 00:15:02,840
maybe lose some body fat and reduce their weight.

307
00:15:02,840 --> 00:15:07,180
However, quite often we do get guys who come to us to

308
00:15:07,180 --> 00:15:11,410
say they've always struggled to put weight on, and a goal for

309
00:15:11,410 --> 00:15:16,400
them is to increase their muscle mass and gain more weight.

310
00:15:16,400 --> 00:15:20,340
And we found a post on Reddit that is so appropriate

311
00:15:20,340 --> 00:15:23,890
for this, and the title of it is, I thought I

312
00:15:23,890 --> 00:15:28,790
was eating enough, tracking for 30 days proved me wrong.

313
00:15:28,810 --> 00:15:30,980
Yeah, we love this post.

314
00:15:30,980 --> 00:15:33,310
A lot of the times when we have guys start with us and

315
00:15:33,310 --> 00:15:37,460
then we get them tracking their food, they actually realise that they haven't

316
00:15:37,460 --> 00:15:41,810
been eating what they thought they've been eating, either overeating or undereating.

317
00:15:41,810 --> 00:15:45,560
It's a bit of an education piece in terms of actually seeing what

318
00:15:45,560 --> 00:15:49,380
it is that you're eating over a week, over a day, for example.

319
00:15:49,380 --> 00:15:50,580
Yeah, I get it.

320
00:15:50,580 --> 00:15:54,960
Calorie tracking is really difficult, and it's something

321
00:15:54,960 --> 00:15:57,800
that I struggle to stay consistent with.

322
00:15:57,800 --> 00:16:02,170
It is really beneficial though, because you do realise

323
00:16:02,170 --> 00:16:06,830
quite quickly, it's like your assessments have been wrong,

324
00:16:06,830 --> 00:16:09,880
and this gives you a lot more precision.

325
00:16:09,880 --> 00:16:12,880
Now, I am going to caveat this with a word of warning.

326
00:16:12,880 --> 00:16:17,310
When we talk about calorie tracking, we're talking about apps like MyFitnessPal

327
00:16:17,310 --> 00:16:22,000
and Cronometer, which are never going to be 100% accurate, but will

328
00:16:22,000 --> 00:16:25,410
give you probably the closest accuracy that you can hope for.

329
00:16:25,410 --> 00:16:30,630
Nowadays, there is this whole flood of apps, on the app store, and we

330
00:16:30,630 --> 00:16:37,040
have spoken about this before, and they are AI apps, and they promise to

331
00:16:37,040 --> 00:16:41,120
make calorie tracking really simple, so basically what you do is you take a

332
00:16:41,120 --> 00:16:45,940
photograph of whatever you're eating, you put it in the app, and it comes

333
00:16:45,940 --> 00:16:50,050
back and says, oh, there are this many calories and this much protein.

334
00:16:50,050 --> 00:16:52,840
Those apps are absolute crap.

335
00:16:52,840 --> 00:16:54,620
They are nowhere near accurate.

336
00:16:54,620 --> 00:16:59,360
Essentially, what they are is just a wrapper for ChatGPT

337
00:16:59,360 --> 00:17:03,150
and ChatGPT is not accurate with this stuff.

338
00:17:03,150 --> 00:17:05,670
It doesn't know what is in that food.

339
00:17:05,670 --> 00:17:08,080
We've used the analogy before.

340
00:17:08,080 --> 00:17:12,190
It's like if you were to upload up a plate of mashed potato and

341
00:17:12,190 --> 00:17:16,390
say how many calories are in this, it will come back and quite confidently

342
00:17:16,390 --> 00:17:20,110
say to you there are X amount of calories, but it doesn't know.

343
00:17:20,110 --> 00:17:22,640
You could have put an entire block of butter

344
00:17:22,640 --> 00:17:26,530
in that, which would have massively increased the calories.

345
00:17:26,530 --> 00:17:29,900
So the AI calorie trackers these days are not accurate.

346
00:17:29,900 --> 00:17:32,610
If you want accuracy, you need to go with something like

347
00:17:32,610 --> 00:17:36,500
MyFitnessPal, Cronometer, or something like that where you manually input.

348
00:17:36,500 --> 00:17:38,950
Yes, I second that definitely.

349
00:17:38,950 --> 00:17:43,070
MyFitnessPal, old school, as laborious as it is, it's actually

350
00:17:43,070 --> 00:17:45,400
a really, really good app for tracking your food.

351
00:17:45,400 --> 00:17:47,770
I just want to say as well, we had a client over the

352
00:17:47,770 --> 00:17:50,370
past couple of weeks and their weight was, they're on a weight loss

353
00:17:50,370 --> 00:17:52,570
journey, and their weight was stalling for a couple of weeks.

354
00:17:52,570 --> 00:17:55,360
So we went back to basics and got them to

355
00:17:55,360 --> 00:17:58,290
track for two weeks and then they lost a kilo.

356
00:17:58,290 --> 00:18:01,880
So again, it's just going back to basics with this sort of thing, isn't it?

357
00:18:01,880 --> 00:18:04,220
Yeah. And it's the same with putting on weight.

358
00:18:04,220 --> 00:18:09,020
So there are so many guys who feel like they have put in

359
00:18:09,020 --> 00:18:12,360
so much work to try to build muscle and get a bit bigger

360
00:18:12,360 --> 00:18:15,720
and they don't feel that they've got anywhere and they kind of give

361
00:18:15,720 --> 00:18:18,180
up and they try again and they go through this cycle.

362
00:18:19,970 --> 00:18:24,620
And finally, when we work with guys like this, it starts to

363
00:18:24,620 --> 00:18:28,500
click because I think they just need, there's an element of education

364
00:18:28,500 --> 00:18:31,970
there, there's an element of validation, there's an element of support.

365
00:18:31,970 --> 00:18:36,660
There's a lot in there, but it is normal for

366
00:18:36,660 --> 00:18:39,730
you to feel like, oh, this, it's just me.

367
00:18:39,730 --> 00:18:41,940
I can't put on weight or I can't build muscle or

368
00:18:41,940 --> 00:18:44,690
it's, you know, maybe you start to blame your genetics.

369
00:18:44,690 --> 00:18:49,920
Yes, they are a big factor because people can be quite ectomorphic or

370
00:18:49,920 --> 00:18:53,190
they can be endomorphic or whatever, where it's more easy for them to

371
00:18:53,190 --> 00:18:55,470
put on weight or it's less easy for them to put on weight.

372
00:18:55,470 --> 00:18:59,820
However, it is possible and it's just going to

373
00:18:59,820 --> 00:19:03,830
take some attention, some focus, and especially calorie tracking.

374
00:19:03,830 --> 00:19:06,030
Now, you mentioned that it is laborious.

375
00:19:06,030 --> 00:19:07,310
I will agree with you.

376
00:19:07,310 --> 00:19:08,000
It is.

377
00:19:08,000 --> 00:19:10,560
However, it gets easier over time.

378
00:19:10,560 --> 00:19:13,370
So in your app of choice, it will bring

379
00:19:13,370 --> 00:19:16,830
up your regularly eaten foods a lot quicker.

380
00:19:16,830 --> 00:19:20,290
So you can, especially in something like MyFitnessPal, if you have the

381
00:19:20,290 --> 00:19:23,070
same breakfast, you can just copy it from the previous day.

382
00:19:23,070 --> 00:19:24,610
You don't need to input again.

383
00:19:24,610 --> 00:19:27,070
So over time, as you use these apps, they

384
00:19:27,070 --> 00:19:29,280
become quicker and quicker and quicker to use.

385
00:19:29,280 --> 00:19:31,500
So we've told you about the benefits of the app.

386
00:19:31,500 --> 00:19:33,480
So why don't we speak about the benefits of

387
00:19:33,480 --> 00:19:37,260
actually tracking, which is the subject of this post.

388
00:19:37,260 --> 00:19:40,560
So this poster has said, before, every time I

389
00:19:40,560 --> 00:19:42,710
start a real cut, I do the same thing.

390
00:19:42,710 --> 00:19:47,030
But about 30 days, I go back to tracking everything at maintenance.

391
00:19:47,030 --> 00:19:51,080
So for this person, it's around 2,700, 2,800 calories.

392
00:19:51,240 --> 00:19:53,640
I'm not trying to lose weight yet, just

393
00:19:53,640 --> 00:19:56,110
trying to reset and get accurate again.

394
00:19:56,110 --> 00:19:59,040
Here's what I've noticed every time I do this.

395
00:19:59,040 --> 00:20:03,550
So number one, I'm usually under eating when I don't track.

396
00:20:03,550 --> 00:20:06,310
When I'm just eating healthy, inverted

397
00:20:06,310 --> 00:20:08,440
commas, I assume I'm eating enough.

398
00:20:08,440 --> 00:20:11,590
Once I actually track it, I'm usually not even close.

399
00:20:11,590 --> 00:20:15,180
I end up having to add food back in just to hit maintenance.

400
00:20:15,180 --> 00:20:19,050
And I think this is a really, really important point because quite

401
00:20:19,050 --> 00:20:22,000
often when we're speaking to clients, we say we want to make

402
00:20:22,020 --> 00:20:26,710
sure that you're eating enough as well as not overeating, you know,

403
00:20:26,710 --> 00:20:29,690
and that's where tracking comes into it because you're going to get

404
00:20:29,690 --> 00:20:31,750
an accurate reading of what you're actually having.

405
00:20:31,750 --> 00:20:32,510
Yeah.

406
00:20:32,510 --> 00:20:36,800
Especially if your goal is to put on weight and to build muscle,

407
00:20:36,800 --> 00:20:41,220
like it's not going to happen if you are in a calorie deficit.

408
00:20:41,220 --> 00:20:47,180
So if you are expending more calories than you are eating in any

409
00:20:47,180 --> 00:20:50,460
given day, you're just not going to build the muscle that you want.

410
00:20:50,460 --> 00:20:54,340
So whatever your goals are, I mean, a lot of guys nowadays want the

411
00:20:54,340 --> 00:20:58,070
dump truck ass or they want a big chest, big arms, whatever it is.

412
00:20:58,070 --> 00:21:02,710
If you are not absolutely nailing the nutrition side of it,

413
00:21:02,710 --> 00:21:05,850
then all that effort that you're putting in in the gym

414
00:21:05,850 --> 00:21:09,160
is, a lot of it's going to be wasted.

415
00:21:09,160 --> 00:21:12,190
I mean, a lot of this stuff, a lot of

416
00:21:12,190 --> 00:21:16,680
your strength goals are actually built outside of the gym.

417
00:21:16,680 --> 00:21:18,270
Yeah, absolutely.

418
00:21:18,270 --> 00:21:23,190
Calories equals energy, which equals performance, which equals results.

419
00:21:23,190 --> 00:21:24,550
Think of it like that.

420
00:21:24,560 --> 00:21:27,410
So the next point that this person makes is that

421
00:21:27,410 --> 00:21:29,820
the first two to three weeks are always the hardest.

422
00:21:29,820 --> 00:21:31,830
And yeah, I think we agree with them here.

423
00:21:31,830 --> 00:21:34,610
They forget to log things.

424
00:21:34,610 --> 00:21:36,360
I don't feel like being exact.

425
00:21:36,360 --> 00:21:37,560
I fall out of the habit.

426
00:21:37,560 --> 00:21:41,210
It takes a couple of weeks before it becomes almost automatic again.

427
00:21:41,210 --> 00:21:44,800
And yeah, that's what we find definitely with clients.

428
00:21:44,800 --> 00:21:47,760
It's just the consistency that's going to help you get to

429
00:21:47,760 --> 00:21:51,660
that point where it's just part of your everyday routine.

430
00:21:51,660 --> 00:21:53,240
Yeah, definitely.

431
00:21:53,240 --> 00:21:54,770
I think it's like anything.

432
00:21:54,770 --> 00:21:56,210
It will take a few weeks to get into it.

433
00:21:56,210 --> 00:22:01,190
And like I said, the apps get quicker to use over time

434
00:22:01,190 --> 00:22:05,030
as they log and they've got in your favourites, you know, what

435
00:22:05,030 --> 00:22:07,250
foods, what kind of foods you eat, what the brands are.

436
00:22:07,250 --> 00:22:09,600
And it just does get quicker to log it.

437
00:22:09,600 --> 00:22:12,040
It actually leads into the next point, which

438
00:22:12,040 --> 00:22:14,870
is, once I'm consistent everything feels easier.

439
00:22:14,870 --> 00:22:16,240
Training feels better.

440
00:22:16,240 --> 00:22:17,260
I'm more active.

441
00:22:17,260 --> 00:22:18,580
I feel more in control.

442
00:22:18,580 --> 00:22:23,350
I think for me, that point is really salient because what we find

443
00:22:23,350 --> 00:22:26,700
as well is that there are a lot of guys who throw themselves

444
00:22:26,700 --> 00:22:29,950
at the gym and they've got these goals that they want to achieve,

445
00:22:29,950 --> 00:22:34,910
but because they're not eating enough, they are not able to perform as

446
00:22:34,910 --> 00:22:38,910
well in the gym as they perhaps think they are performing.

447
00:22:38,910 --> 00:22:42,570
Maybe they're not able to squeeze in quite as many reps as they need.

448
00:22:42,570 --> 00:22:46,290
Maybe they're not really making the progress that they need because

449
00:22:46,290 --> 00:22:50,610
they aren't fuelling their body enough, which is also super important.

450
00:22:50,610 --> 00:22:54,480
Yeah. Like I mentioned earlier, it all comes down to your nutrition, especially

451
00:22:54,480 --> 00:22:56,550
if your goal is to put on weight or to build.

452
00:22:56,590 --> 00:22:57,220
muscle.

453
00:22:57,220 --> 00:23:00,610
And, you know, feeling more in control is what they've mentioned

454
00:23:00,610 --> 00:23:03,760
there and having structure again, which I think is really important

455
00:23:03,760 --> 00:23:07,820
because once tracking becomes that routine and habit, it's just one

456
00:23:07,820 --> 00:23:09,680
less thing that you need to think about.

457
00:23:09,680 --> 00:23:12,910
So you can actually put that effort into other aspects.

458
00:23:12,910 --> 00:23:13,530
Yeah.

459
00:23:13,530 --> 00:23:16,810
And then their last point as well, like they say, I'm not

460
00:23:16,810 --> 00:23:20,090
perfect with it, which, you know, you don't have to be.

461
00:23:20,090 --> 00:23:22,400
Their point is that trying to be perfect

462
00:23:22,400 --> 00:23:24,920
just makes it harder to stay consistent long-term.

463
00:23:24,920 --> 00:23:26,490
I would totally agree with this.

464
00:23:26,490 --> 00:23:29,570
Tracking calories is never perfection.

465
00:23:29,570 --> 00:23:35,220
It's always, there's always like a guesstimation in this, I think.

466
00:23:35,220 --> 00:23:40,400
And if you try to be perfect with it, you'll drive yourself absolutely mad.

467
00:23:40,400 --> 00:23:45,210
Don't be a slave to your calorie tracker, but use it as a tool.

468
00:23:45,210 --> 00:23:47,790
And it's just another tool in your arsenal.

469
00:23:47,790 --> 00:23:48,850
- Oh!
[laughter]

470
00:23:48,850 --> 00:23:54,470
It's just another tool in your arsenal to help you achieve your goals.

471
00:23:54,470 --> 00:23:56,670
It's about working smarter, really.

472
00:23:56,670 --> 00:24:00,070
It's about supporting what you're doing in the gym.

473
00:24:00,070 --> 00:24:04,050
And you can get all of these really amazing benefits and

474
00:24:04,050 --> 00:24:08,560
amazing progress just by watching what you're eating and making sure

475
00:24:08,560 --> 00:24:12,690
that your calorie intake, your macronutrient intake, so that's your protein,

476
00:24:12,690 --> 00:24:15,680
your fats, and your carbs are all kind of bang on.

477
00:24:15,680 --> 00:24:16,350
Yeah.

478
00:24:16,350 --> 00:24:19,420
And you know, you say bang on, but actually,

479
00:24:19,420 --> 00:24:22,800
you know, 5% under or over is actually okay.

480
00:24:22,800 --> 00:24:25,640
I know we're talking about tracking and it being where it

481
00:24:25,640 --> 00:24:29,360
needs to be, but we're never perfect all of the time.

482
00:24:29,360 --> 00:24:32,670
And think of it as a weekly target rather than a daily target.

483
00:24:32,670 --> 00:24:34,880
I think that takes the pressure off as well.

484
00:24:34,880 --> 00:24:38,800
Like a good example is the other day, I was absolutely hank marvin.

485
00:24:38,800 --> 00:24:40,680
I don't know why I was so hungry.

486
00:24:40,680 --> 00:24:44,390
And I ate about 500 calories over what my daily target was.

487
00:24:44,390 --> 00:24:48,510
Now, I kept tracking it because I wanted to see what it ended up being.

488
00:24:48,510 --> 00:24:51,990
And I think that's where sometimes the issue comes in.

489
00:24:51,990 --> 00:24:55,370
If you have an all or nothing approach, and then one day you

490
00:24:55,370 --> 00:24:58,700
go over or under your calories, whatever it may be, and you hit

491
00:24:58,700 --> 00:25:01,120
the fuck it button, and then you stop tracking for a couple of

492
00:25:01,120 --> 00:25:05,030
days, that's you then having to restart again and get that momentum going.

493
00:25:05,030 --> 00:25:08,190
So even if you are going to be not hitting

494
00:25:08,190 --> 00:25:11,250
your target that day, under or over, still track.

495
00:25:11,250 --> 00:25:15,170
And it just means that you're creating that habit, you're still doing it, and it

496
00:25:15,170 --> 00:25:17,760
just makes it easier for you to go back to it the next day.

497
00:25:17,760 --> 00:25:18,320
Yeah.

498
00:25:18,320 --> 00:25:23,800
If you are somebody who has perpetually been maybe underweight, wants to build muscle,

499
00:25:23,800 --> 00:25:26,510
wants to put weight on, you can take it on a weekly basis.

500
00:25:26,700 --> 00:25:31,310
So have a weekly weigh-in, and then review your calories each week.

501
00:25:31,310 --> 00:25:33,780
If you're stalling, if you're not making progress, or

502
00:25:33,780 --> 00:25:36,570
even if you're losing weight, tweak your calorie intake.

503
00:25:36,570 --> 00:25:38,530
So maybe increase it a little.

504
00:25:38,530 --> 00:25:42,070
A few hundred calories a day can make a difference sometimes.

505
00:25:42,070 --> 00:25:44,400
So increase your daily calorie intake.

506
00:25:44,400 --> 00:25:47,800
Keep weighing yourself on a weekly basis, and keep tracking your

507
00:25:47,800 --> 00:25:51,470
progress, because the charts don't lie, your numbers don't lie.

508
00:25:51,470 --> 00:25:53,990
So keep an eye on those, and just tweak it week

509
00:25:53,990 --> 00:25:58,780
by week, and increase your calories bit by bit, until you start to

510
00:25:58,780 --> 00:26:02,830
see that maybe your weight is increasing, maybe your muscle mass

511
00:26:02,830 --> 00:26:06,000
is increasing, and you'll know when you hit the sweet spot.

512
00:26:06,000 --> 00:26:08,980
It might take you a little while, but you know what?

513
00:26:08,980 --> 00:26:10,370
That's what it's all about.

514
00:26:10,370 --> 00:26:11,570
This is not a sprint.

515
00:26:11,570 --> 00:26:12,680
This is a marathon.

516
00:26:12,680 --> 00:26:14,480
Just like it was last Sunday?

517
00:26:14,480 --> 00:26:15,700
Just like it was last Sunday.

518
00:26:15,700 --> 00:26:19,270
Okay, I think we've spoken enough about this.

519
00:26:19,270 --> 00:26:22,540
If anybody has any other questions about it though, obviously you can get

520
00:26:22,540 --> 00:26:25,540
in touch with us, because we are happy to talk about it.

521
00:26:25,800 --> 00:26:29,520
Sometimes guys feel a little bit nervous about eating more calories,

522
00:26:29,520 --> 00:26:32,370
so it can be a little bit difficult to manage it.

523
00:26:32,370 --> 00:26:34,890
So if you have any questions about that and you need

524
00:26:34,890 --> 00:26:37,280
any extra help, you can get in touch with us.

525
00:26:37,280 --> 00:26:38,930
And where can you get in touch, Derec?

526
00:26:38,930 --> 00:26:41,930
Yeah, as always, feel free to reach out to us.

527
00:26:41,930 --> 00:26:43,520
You can email us.

528
00:26:43,520 --> 00:26:47,310
The address is podcast@outlift.ing

529
00:26:47,310 --> 00:26:51,270
You can also drop us a DM on Instagram.

530
00:26:51,270 --> 00:26:55,450
Our handle there is @outlift.ing

531
00:26:55,450 --> 00:26:58,170
and you can find us on TikTok at the same handle also.

532
00:26:58,170 --> 00:27:02,450
Okay, just before we wrap up the show, I did mention that I would let

533
00:27:02,450 --> 00:27:06,460
you know how you can book in for a free discovery call with us.

534
00:27:06,460 --> 00:27:11,320
So if you are struggling with nutrition or any other

535
00:27:11,320 --> 00:27:15,190
aspect of your fitness whatsoever, we're here to help.

536
00:27:15,190 --> 00:27:17,810
This is why we set up Outlifting.

537
00:27:17,810 --> 00:27:21,470
It is a dedicated service for gay, bi and trans guys.

538
00:27:21,470 --> 00:27:24,040
So this is a safe space and we understand

539
00:27:24,040 --> 00:27:28,120
the unique challenges that people in our community have.

540
00:27:28,120 --> 00:27:31,870
You can join an ever-growing list of guys just like you who

541
00:27:31,870 --> 00:27:36,550
have ambitious targets but perhaps maybe are struggling to meet them.

542
00:27:36,550 --> 00:27:39,630
So whatever your fitness nutrition targets are, we

543
00:27:39,630 --> 00:27:42,030
are here to help with dedicated support.

544
00:27:42,030 --> 00:27:46,000
You can book in for a free, absolutely no pressure,

545
00:27:46,000 --> 00:27:49,430
no obligation, discovery video call with one of us.

546
00:27:49,430 --> 00:27:53,230
To do that, click the link in the show notes.

547
00:27:53,230 --> 00:27:55,570
That will bring you through to a calendar where you can

548
00:27:55,570 --> 00:27:58,950
select the date and time that is best for you.

549
00:27:58,950 --> 00:28:00,420
And you know what?

550
00:28:00,420 --> 00:28:03,730
We look forward to meeting you, having a chat about your goals, and

551
00:28:03,730 --> 00:28:06,860
then you can figure out if we are the right fit for you.

552
00:28:06,860 --> 00:28:10,100
So click the link, book in, and we look forward to chatting.

553
00:28:10,100 --> 00:28:13,260
And don't forget to hit that subscribe button.

554
00:28:13,260 --> 00:28:16,560
If you haven't already, why not give us a subscribe

555
00:28:16,560 --> 00:28:19,260
so that you don't miss out on the conversation.

556
00:28:19,260 --> 00:28:21,510
And you can find us on all your

557
00:28:21,510 --> 00:28:24,530
favourite platforms where you listen to podcasts.

558
00:28:24,530 --> 00:28:26,170
That's us for another week.

559
00:28:26,170 --> 00:28:27,660
We're back next Sunday.

560
00:28:27,660 --> 00:28:30,440
Until then, over and Outlifting.