TAYO "ABNORMAL BEINGS" | Workout & Nutrition | Interview | The Athlete Insider Podcast #53
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Motivation for me it just comes and goes i feel like the reason why i've been um i've seen the most progress or i've seen progress throughout the years is just maintaining consistency Yo gorillas welcome to the athlete insider podcast by GORNATION my name is phil and today's guest is tayo from abnormal beings a youtuber athlete with over 230 000 subscribers on youtube somebody who shares calisthenics advice and challenges on his youtube and instagram of course i'm really happy to welcome you to the show taiyo welcome welcome philip i appreciate you having me on this uh it's been a pleasure so yeah looking forward to this and hopefully i can answer each and every one of your questions man yeah i'm also really looking forward to the interview um it was quite spontaneous that we did this interview like a really short term uh decision which is uh which i like and uh yeah like uh we wrote a few days ago on instagram yeah uh tell you would you be would you be up for for an interview and i said yeah that's that's perfect uh like uh you would be the perfect guest and uh yeah now you are here thanks a lot for accepting the invitation and um for sharing some some of your some of your workout advice about your life etc yeah no worries i appreciate you having me on this and yeah like i said hopefully i can you know help people with any questions they have or whatever and just share my own experience so yeah looking forward to it bro awesome let's kick off with the hard facts um how how tall are you how heavy are you yes the metrics all right so i'm 176 centimeters so that's like five foot nine and i weigh currently 75 kilos so i'm not sure how much that is in pounds but 75 i can search now actually um you said 167 or 176 centimeters 176 176 okay so quite heavy for your uh for your height yeah fairly i mean i feel like uh i'm comfortable at this weight like i can maintain it well so like yeah 75 is like my current current weight um let me see that in pounds uh and lb's is 165 pounds so yeah okay so matrix and uh how old are you i'm 26 years old so yeah i know baby face but no i'm a bit older man a bit older awesome yeah do you want to start um yeah by presenting yourself and also how you got into touch with with the sport with calisthenics yeah for sure so um i've been training for almost like it's coming up to ten years now so nine ten years so i started when i was like 16 years old um literally started calisthenics mainly because of like football for soccer because um i used to play a lot of football back in the day and um played at like a semi-pro level and like i wanted to kind of push for a professional and like a lot of my friends were were like playing professional football or in academies and stuff so it kind of like motivated me to like make it as a pro so one of the main things i needed to do was like look bigger on the pitch and get stronger and like back in the day 19 years ago i was a proper skinny kid like i was a lot yeah a lot less heavier than i am now so i didn't really look strong on the pitch and i needed to change that and i did a bit of research and i came across like um calisthenics just through like youtube videos so i saw the likes of bar stars hannah buffer king zeff like all these og guys that are amazing at calisthenics and i was like you know what i want to do this like obviously your core is going to get stronger so it's going to help on the pitch but also like you can learn all these crazy skills so i was just more drawn towards that versus like kind of the gym if that makes sense um i did still lift weights as well i i've always lifted weights throughout my whole life as well more so for legs but again just calisthenics took my main attention and focus and then yeah just been been training since then so oh it's been a while that's really interesting what what position did you play in football in soccer oh yeah i saw the left back left wing so yeah running down the line yeah and you're you're uh like he's good in sprinting you're you can run quickly yeah so um i did like a lot of athletics training as well in school and stuff so it was like um i do enjoy like kind of the athletic side of training as well so yeah really enjoy sprinting and jumping and all of those things as well nice and the so the main motivation for you to start with with calisthenics was uh at first the physique or like the strength not physique the strength um aspect so to have like a better um upper body strength um in in i don't know in battles how is it called like in uh wonderful ones yeah exactly yeah literally like again exactly like that so on the pitch you just have like a stronger core and um just better balance and like i guess uh physique wise it was kind of physique as well because like teams look at you and they judge you by your appearance as well so you need to look the part if that makes sense as well yeah definitely but you said that the motivation was also the skills so what what skills uh did it uh like were the most attractive for you i think the most attractive obviously like you know the human flag i think everyone when they first see it they're like oh my god this is crazy it's like the best thing and then when you actually dig deep into calisthenics you realize oh okay it's it's it's a tough skill to achieve but there are harder things out there in my opinion personally like you know the planche or iron cross or something like that so you know it's um yeah i think though that move and muscle ups as well i think as a kid you just want to like you know throw yourself over the bar i think those two are like opposite drawn to you at the start i was just amazed with everything really to be honest nice yeah but it's true like the the human flag always when when i have to explain the the spore to a p person who's not uh into calisthenics it's always do you know this you know like once you do the flag you know the flag would you know what can you muscle up out of like ah they knew it's like you do a planche and everyone's like ah this is whatever yeah and that's the craziest thing about calisthenics because like i know it from a lot of shows and presentations often a straddle planche for like somebody who is not into calisthenics looks much better than a full planche like from the front you know so exactly and there are moves like dragon press i think it's called on on the floor like that look like from aesthetics they look completely ugly and but they are so hard you know like exactly exactly i think you only start to appreciate like the how hard certain skills are when you actually do them or practice them whereas the average person if they see it they're gonna think you know a handstand is amazing as well or something like that so yeah yeah all back level looks more impressive than the front lever but uh exactly yeah exactly so interesting so um yeah tell us more how did you start to work out how was your beginning were you already a pro like did you achieve your muscle up in the second workout or how did it go yeah so finally enough so literally i couldn't do like a single pull-up so i had like very minimal strength but i think i could do maybe like one one or two like at the start i didn't i tried to do one from behind i couldn't do this at all so i like all my friends were like not laughing me but you know i mean make jokes and i was like watch watch like i'm gonna get so it kind of like motivated me to like you know get stronger and better at it and so at the start i was i still was mixing kind of gym so again you got like the basic kind of bodybuilding routine like you do like you know your four sets of eight to twelve obviously you know increase the volume over time progressively overload use like the lat pull-down machine as well a little bit rose stuff like that i i did do that as well at the start i can't lie so i've always been mixing weights and calisthenics but i was more drawn to the calisthenics side of it so you i would usually probably at the beginning start with like training like four to five times a week and then i'll do my sessions would be like an hour or two long and then there would be again mainly like if i was to go to the park and do like circuit style so i'll do like a a bunch of pull-ups with a band or something or then dips or rows or you know australian pull-ups just kind of a basic circular routine and then as i got kind of stronger i'll start to do more like sets and rep style and like increase the volume so i'll do like maybe things on like four sets of a certain exercise or five sets and then start to like do more research on how to make the exercises harder and that's when you start to learn about the muscle ups and the back lever and stuff so you train you know the back lever holds you know i did a lot of those um l-sit chin-ups all of these kind of other exercises and i think it literally just kind of that shifted towards more the calisthenics side of training and then yeah just been doing that throughout the summer and i think i learned maybe my first skill i learned was the l-sit i think the l-sit or like you know the pull-over eventually the muscle up stuff like that so yeah just kind of and i think the book that helped me as well i bought a book called overcoming gravity so that was a really good book like as a base introduction to calisthenics and like kind of open my my eyes as to how to kind of structure a calisthenics workout so i highly recommend that book to anyone that wants to start and again there's so much more information now online on youtube like you've got you've got my channel you've got thenx you've got barcelona you've got so many different calisthenics channels that you can pick and pull like pieces of information valuable info from fitness faqs you know there's so many amazing athletes uh calisthenics movement you know there's loads of people so yeah that's that's how i started really true so we'll put the the book in the description like uh it gets recommended a lot of times in this uh in this podcast so um yeah definitely worth reading it's a big thing it's a big book yeah but uh yeah it's like it's it's meant for this for the committed ones i guess uh so it's not something if you're like uh doing calisthenics a little bit every two or three weeks um but it's something for really for the committed people exactly exactly yeah but um you said uh throughout the summer you did your basics etc so a common question from the communities always for how long did you only do basics in the beginning yeah that's good that's true um so i'll say actually it wasn't that long i spent maybe about a solid month or two just like drilling home the basics and when i started to get like comfortable with pull-ups so when i say comfortable i could like maybe do like eight to ten clean reps of pull-ups in a single set something like that um that's when i started to like um switch it up if that makes sense so i didn't spend too long on the basics if that makes sense um i then kind of again using overcrowding gravity or like other pieces of information i would make i would like start to train for certain skills so like the back lever for example so i would do a lot of supinated grip tuck holds um or skin the cats you know german hangs those kind of exercises um with like l-sit chin-ups or like you know i mean just switching it up with kind of um harder exercises that's gonna kind of involve multiple muscle groups if that makes sense that's a bit more intense so i would say that like kind of two months down the line that's when i started to really kind of get a bit more creative with the workouts and then kind of structure them towards certain skills so again i'll do like pull push splits so like again probably train paul twice a week and push twice a week if that makes sense and maybe do like a day a leg day in the gym so i was like training five days a week and again obviously because i was younger i could afford to do that and like you know i mean i wasn't really you know i wasn't thinking of like warm-ups or whatever or mobility work i'll just like straighten it smash you know what i mean and then um down later down the line as i get more advanced i start to realize oh mobility plays a big factor in learning certain skills i.e either handstand or again back lever you need relatively good shoulder extension you know certain thing you just need your body needs to be moving in a certain way to like do certain movements pain-free and then i didn't take that into account in my younger years so i highly recommend to people if you're starting calisthenics as well to like get into the mobility side of it as well from early on so again one it avoids injuries and two it's going to progress your training a lot quicker if that makes it you're going to see a lot more fast progress yeah okay yeah true definitely um also working on this uh the split right now like uh uh hip mobility for the throttle planche stuff like this exactly you also get uh like i think you get a lot of pain after if you don't like it's easy to start from the beginning on to just to like uh five to ten minutes in front of every workout and it pays off later um learning more advanced skills yeah 100 just a little bit it doesn't have to be like a full full-on like mobility workout literally just do a couple of 5-10 minutes before your workout or whatever and it those kind of sessions add up in in the end so yeah okay so um from the basics from the two months i think i think you said uh of basics uh you went into skills um so uh like doing more aesthetics more holes more specific exercise progressions for the skills um and you built your program yourself with the book with um like mostly overcoming gravity but like content that you found online yeah and also um a shout out to so like i used to train in like these london parks um one being primrose that's probably like one of the first parks i went to so it's like a popular park in london it's not the greatest facility wise now because you've got the kangaroo parks that are popping up everywhere in london which is great but um yeah they've got um so loads of people around you just learn from other people as well so like there was a proper a couple of older guys that i would like ask help for or like you know what i mean i'll just pull pieces of information from everyone like i was never shy to ask for help so i think that really helped if that makes sense so yeah i can imagine that's also maybe directly a hint that you can give to the people and advice is to not be shy to ask for help and for advice to somebody who is more experienced and in some fields trust me because like i'm forever learning myself as well like i'm never like you know i wouldn't say i've mastered any of everything like i'm just always learning so i'm always open to you know experiencing new things so if you've got something that's good and works certain things let me try it i'm down for you know i mean to try it out and see see how it affects my body so yeah just don't be shy to ask for help awesome today you're um yeah you mastered uh some some uh really advanced skills uh i think i saw your uh your full plan planche uh video like um a few weeks a month ago so um yeah maybe um how long did it take take you to learn the planche uh maybe first straddle planche from the first workout ever like um that's always what the people ask from the first workout ever to the first clean struggle planche hold yeah see that's thing it's it's always hard to kind of give a a good you know i mean time range it's it's very hard like i want to say it took me fast but i can't lie my training for the planche was again lack of experience and knowledge before it wasn't it was the progress was slow for example so i was strong in certain areas weak in certain areas um i started training probably i think properly for the planche maybe like a year or a year and a half into calisthenics training so like i mean i would do like top planche and stuff like that a couple of times if that makes sense but like seriously kind of training for the straddle and stuff like that i would say maybe like a year or a year and a half into my training and then it took me about i would say maybe like another another year to kind of properly hold like a straddle planche if that makes it so until i would say maybe like a year or two if that makes sense and then again over the years it kind of just got cleaner and cleaner but the problem is again because i was gaining weight building muscle size you know what i mean i would have to my relative strength would have to keep matching up so the progress was quite slow if that makes sense and again my training for it wasn't the greatest so it took me quite a long time to kind of achieve it but i would say like a year or two for the straddle if that makes sense and then for the full planche like that was again slow slow progress and again maybe because of genetics or what not you know the way my body's more but i feel like i'm i'm not too um placed at a disadvantage so a lot of people depending on where your weights kind of distribute in your body so if you're someone that naturally has bigger legs or like you know me carries a lot more mass on your legs you're gonna find the planche a lot harder if that makes sense so it's like luckily i don't feel like i have the biggest legs like they're they're strong and like you know what i mean tone but i don't carry that extra excessive weight that's gonna oh i'm not exactly i'm not like you know 180 or plus so it's i feel like the progress for me was a bit faster if that makes sense it was still kind of slow because i know people that are a lot shorter as well that are learned planche in like a couple of months so it's it's just there's so many factors at play but i would say like a year or two so yeah okay and uh front lever oh front lever um i would say it took me about uh a year a year i would say so again like again it just over the years it just gets cleaner and stronger and because you've practiced that movement so many times your body just gets better at you know what i mean firing the muscles and just being able to hold it so um yeah about a year and again it's probably like a two three second hold by then and then again just over the years it gets stronger and stronger and stronger and again obviously as you gain weight gain size you know it's you kind of like try and maintain that level of strength with your skills providing you practice it so i wouldn't say i saw some crazy progress but literally that's that's how it is like it's gonna take long like people realize you you're not gonna just get a front lever like that you still have to put in time and and work for it so and again that's a [ __ ] that front lever is a funny one because a lot of people some people find it harder than the planche some people find it so easy it's easier than back lever so it's like it's it's such a weird skill you know everyone's different though again the way your morphology set up the way your body's like composed plays a big factor but i do say one thing for front lever i would say if you can like build thick lats like really really big lats you know build up your pulling strength it's going to help better your chances of holding a front lever because essentially that's what you're doing you're placing yourself in like shoulder extension and your lats are the main moves when you when you hold the front knee but for me i feel it mostly in my lats and my triceps when i hold the front yeah that's also really interesting because a few years ago when i started i thought the triceps was only for pushing movements um but then when you do like a lot of rolling and front lever practice you feel that uh really in the back of your triceps you have like a extreme uh muscle pain after the front lever yeah exactly because you're like literally you pull it so you're still engaging your muscles you're literally full body tension so you need you need like everywhere to be strong really like all these skills you need to be strong and everywhere but um that's why the basics is so important you want to have a strong foundation but i do feel for the front lever if you have like a decent kind of if you can do like weight pulls with a decent amount of straight weight on you you you're going to better your chances to be able to do it do you want if that makes sense because um you need strong strong lats to hold in front of you so yeah yeah switching to today uh how does your workout schedule look like today uh in um yeah in 2021 uh in in may yeah no june june it's it's it's yesterday june yeah um so uh yeah feel free to um to present it also as detailed as as you want and um because people are always interested in like the the split per day like the intensity you work on in the rep range like all this stuff for sure so like for now i would say again it's changed up a lot from when i started before it was like one two hour sessions you know beast mode volume volume volume smashing it no mobility work no warm up nothing whereas now it's like a bit more kind of like um structure to it so i would i would usually do my skill work first and then i'll do like kind of like more sets and rip space style of work so for when i say skill work i wouldn't train for a stack because move so like my current split is like pull push legs um uh pull push on one day and then legs again so i'm training legs twice a week because i want to beef up my legs you know my main focus now when i get my legs stronger and and yeah i've been really enjoying you know weighted leg training now so i've been doing a lot more of that but yeah i would i would always do kind of my skill work on on one of those days and i would spend about 20 30 minutes so right now i'm working towards the one on handstand so like i would do um sets of that at the start of my workout um as like again it's a good warm-up and just to practice you know obviously i'll do my wrists mobility work whatnot for like a couple of minutes then i'll get into like my my sets on each side and yeah just play around with it really and then just practice the holds the light on currently on like one finger and stuff and then just kind of slowly letting go and then just trying to do that each side for about 20 minutes again just practice and then once i've done that i would do let's say if it's a push push day then i'll go to like i don't know um weighted dips for example then into like maybe some some form of push-ups or like um pipe push-ups on the rings anything like that so just volume on like any push exercises and then again my workout wouldn't be too long so i'm because i'm training more frequently i'll say a max will be like 60 to 90 minutes each workout so that's how i would do it just again because right now i'm just trying to again maintain my current physique i'm not really trying to you know um obviously the main goal for me is just get stronger so i'm not trying to like it's not hypertrophy is the goal so yeah just trying to keep the volume the same but obviously try and push when i can and be smart about and not injure myself and then again um the other skill i'm working towards is kind of the planche so i do like again on poor days i'll still do my like a pushing skill at the planche because those are my mate two main focus so i always pretend to pick two skills to work on usually i would i'll do like a a pulse pulling skill but like i'm comfortable with my front lever my you know back lever um so it's like yeah i'm i don't that's not the main focus main focus is planche on one arm handstand so i always practice that before my workouts for like 20 minutes and then i would have like a 60 to 90 minute session where i do like a lot more sets of reps work so whether it be like weighted pull-ups where your chin ups or it dips wherever depending if it's a push-up all day so that's how usually i structure it and then in terms of mobility and stuff so every evening i do a lot of passive stretching so that's more relaxed i just chill you know laying stretches maybe slap on something on the tv to watch to or listen to a podcast or something just for like 20 minutes you know before i go to bed and then um i might even do in my workouts or like um just after my skills i might do a little bit of mobility work so i still kind of do sets and rep style of it so it's more like active stretching or like loaded stretching so i'll use a weight for example let's say for my hamstrings i'll do like maybe stiff leg deadlifts or jefferson car something like that you know what i mean that's gonna improve that so just depending on what my goals is really i'll factor in certain bits here and there but that's how i kind of maintain my my level of mobility as well just by doing daily daily things little small things that add up in the long run so a bit of a long answer but yeah it's cool training four or five times a week you know skills first then more you know sets of rep style work in the middle that's it yeah nice and i always see like um there are two kinds of people i want to say the the ones uh there are um the the ones who are like having a lot of accessory uh exercises in in their workouts and uh like doing uh really exercises also for small muscle groups and um and then there are the other people who are just doing their pull-ups chin-ups dips uh push-ups and that's it like um like really only the basic uh movements what uh what do you think of of this um i can't lie i like to keep it simple just because like it's a like for example i do a lot of weighted weighted calisthenics so for for me i feel like that's a good way to build strength and you can again progressively overload like smartly like you can increase the weight in small increments over the weeks so for me i like to keep it simple i'll do a lot of like weight chin ups weight pause stuff like that wait dips um and then again body weight exercises so again if one arm kind of assisted paws as well great exercise or like rose i i tend to keep tuck rose again i tend to keep it very simple i don't do any crack like crazy fancy exercises or like accessory work as such mainly a lot of compound heavy lifts and again i might do some again some some rows or just exercises that are a bit easier that you can go for a couple more reps so yeah i'm more of this simple there okay and um yeah also we received some questions about your prs in weighted um do you want to share some for dips for pull-ups maybe also muscle up um i haven't haven't checked my new prs now i assume they've gone up um for a lot of things actually but i need to retest but the last time i tested i think was about a year and a half ago and it was uh a 75 kg dip i think which isn't that amazing i think it is it's all right and then i've got um a weighted a weighted chin up of 70 kilos i think wow yeah i'm so close together yeah yeah so literally i'm so um my my um chin up's very strong but i've been practicing that so i think for me chin up is i found good um for squat it was 1 120 but i know that's increased now because i've been working my legs i think it's i think it's more like 140 now because i've i've been really going hard on on squats um so yeah uh dead lift my dev lifts are quite strong uh the last i did one uh 180 uh comfortably i tried 200 i failed at 200 but i need to like retest again soon so those are my pr's that's uh interesting though 17 kg uh 75 kg dip that's yeah not unusual that they are so close together yeah honestly like my d you know what it is it's like my dips as well i'm very i'm very scared to go heavy heavy on them if that makes sense like i feel like because i've kind of like i've i've had a shoulder injury in the past so i've got to be careful with with certain weighted that's why i never i really test my my pr because i don't want to snap anything but but yeah when i did test it was 75 dip and then 70 chin so yeah and that's the good thing about like doing um i don't know lighter sessions in general you just know that you're progressing you know that the numbers are rising but um you you don't have to test uh them all the time because the pr is always like a big stress for your body and uh 100 i think like people need to realize as well that you there's a i know there's amazing street lifters out there that live some crazy weight but they also they themselves train smart they're not lifting that weight like every time for the gram if that that makes sense they have a structure to their training so don't feel like you have to push like your maximum on every session because in the long run it's going to lead to cns fatigue and just injury so you don't want that just like you know work at a good working set you know 60 70 rpe or something depending on how you want to structure your program or whatnot and then have weeks where you push and then weeks where you you regress and like you know take it easy and i thought that way your your your strengths gonna accelerate and fly so yeah that's true because if you see like a smart training program from a coach or something you always see the that the weeks are like building up um and then there is somewhere the peak uh like i'm not too much into it but like after some rest or like uh after loading i don't know how you call it but uh yeah then one day there's the pr and exactly you could now already plan that the pr is in six weeks and my pr attempt is in six weeks and not in two weeks when somebody says hey yeah let's let's try out something and trust me yeah man because i've had that before where people are let's just let's go hard like 100 and i'm like oh no i shouldn't and then if i do it i might injure myself and i'm like i should have done it but i feel like the main thing is you just enjoy it and the strength will come and just just enjoy it and it always depends like in of your goals it really depends uh what what are your goals if you're like not if you don't have the the performance uh 100 performance aspect in your training you can do your prs you can just just train for fun you should take care uh of like of your joints because joints are something and injuries that uh that are like that can really throw you back but yeah um as you said it um it's yeah it depends a little bit do you want to go the really performance thing like performance way or do you want to go the fun way but the fun way will always not have the same results as the performance way because it's it's um yeah yeah it's not that well planned trust me yeah i think like you like you said you need to have a clear idea on what your goals is and you've got to understand as well certain goals might be um you know i mean not the same or counter intuitive to you another goal that you have so a lot of people have two different goals that are like opposing so you have to kind of make sacrifices and prioritize or focus one versus the other so i feel like a lot of people need to understand that as well if that makes sense do your pla planche and one arm handstand do they um go against each other or um not too much not too much i don't think so because like again this i don't trade i don't over train the skill like how i train skills i usually like to get a lot of practice of that skill so frequency for me is is everything so i'd rather do lighter more frequent sessions than let's say one or two heavy sessions of that specific skill because it's not enough practice for me i need to be to how i've seen like the best progress with all my skills is literally just through repetition practice practice practice so so the more i practice the better i feel you know at it and i feel like it hasn't been too opposing with the one on hands and the planche because um i still maintain like a level of pulling during the week like through my my pulling sessions if that makes sense so i don't feel like i'm balanced in any way or i don't feel like it's as taxing so i'm at a level of strength now where it won't drain me to do 20 minutes of one arm handstand training on my shoulders if that makes sense like i know my shoulders are strong enough and have enough endurance to that that's a comfortable amount of stress and it won't fatigue my workout or it won't like you know i mean make my workout [ __ ] if that makes sense so kind of yeah and it's uh something that you did on purpose to just select two main goals because uh three five something they would they would that would be too much yeah honestly like that the worst thing i think you can do is like just do one thing here one thing there trying to master everything at once is it's not gonna work you need to pick so you need to pick and choose and you need to pick and choose the right ones at your level of strength because a lot of people they may be like a total beginner but they're like oh when i learn planche i'm like bro you're not ready for that you need to first learn the l-sit or the top planche or something like that you know me do something that's kind of relative to your strength so um train for that first once you master it move on to the next thing move on to the next thing and again if you maintain a certain level of strength and you still kind of practice it every now and then you're going to maintain that skill if that makes sense that's how i see it anyway do you ever have these moments where you lose motivation where um you have like a lack of progress and uh you you just lose motivation oh for sure man all the time like a lot of people feel like i'm just 100 percent motivated 24 7. i was like nah that's it's not the case man like motivation for me it just comes and goes i feel like the reason why i've been um i've seen the most progress or i've seen progress throughout the years is just maintaining consistency so again trying to stay consistent like even if i'm not like feeling if i'm feeling low or like you know i mean i don't really want to push or whatever i'm just tired i still get it done but i just won't give it my all you know i'll just go through the motion so don't feel like you have to push like a beast on every like session like you're not you're never going to be fully motivated to train all the times even sometimes i'll be like oh you know what today i'm not feeling it i'm just going to rest you know so for me i feel like in the long run you're going to see you're going to be a bit more consistent if you just kind of listen to yourself and like um you don't force yours it's just you kind of force yourself in a way to like just do what you can but don't feel like you know you have to be beast mode 100 and on the days that you lack motivation maybe just do like a light session do something that or just do a little something at least and um that way you're still getting it done but you and you're not just like doing nothing at all so that's how i deal with motivation that's like i'm never at 100 motivation mode honestly like so yeah i'll say just try do what you can and then yeah if you if you're really really not feeling it that day then just rest man that's that's how i'm very more much laid back with my approach to my trainer so yeah oh yeah it's i think it's important to know that uh not everybody who seems motivated on social media because you only mostly only see the the bright side um from somebody's workouts um and uh yeah it's uh good to know that also somebody who is like who seems really uh passionate and uh motivated uh also has this moment yeah for sure like for me is what i was going to say um like i've had i've suffered so many like a couple injuries i wouldn't say so many but like one serious injury in the past i tore like my left labor and my shoulder so that was like a serious injury and it it like kind of annoyed me for like a good couple of years and i had to be kind of very smart when i train so that really demotivated me um like i can't because i would i would have loved to get into like freestyle calisthenics you know what i mean a lot of the tricks like the shrimp flips the swinging 360s and i was starting to learn a few of them when i get i was enjoying it but like now with this shoulder it's like it's still an ongoing thing where it puts in a very risky position and um yeah it just it's it's a lot of risk freestyle calluses for me so that's why i tend to stick to the more statics the safer kind of like you know elements of calisthenics and um it's a sacrifice but yeah it's just again that kind of demotivated me but this you just got to look at the bright side just do what you can you know so let's say if you're injured right now you can't do anything other body wise just focus on your legs or do some kind of stretching mobility just do what you can doing so that's how i kind of keep motivation motivated as well cool so except the the planche and the juana hansen what are your goals right now uh in in workouts yeah so um again i've enjoyed like i said i've been i'm enjoying training my legs very like i i love leg training now so again i shouldn't i want to get to like um a solid like so strong squat so i would be happy with like a a 140 160 squat i would love to do that again i'm training towards it so again just um yeah seeing seeing improvements and again just maybe to gain a little bit of weight as well like just to look a little bigger but i'm i'm i'm pretty much happy like trying to maintain currently the skills i like really nail the full planche and the one on handstand like have it down like mastered and then um yeah we'll see from there if and any other skills but yeah those i would say the main goals cool and yeah let's talk a little about your youtube channel um where does the name abnormal beings come from yeah so if if you for those of you that don't know i started this channel with a friend called neville close friend of mine um known him for for a long time and then literally we we're the we we both played football you know and again we wanted to kind of um share our progress through calisthenics and like we saw like a good amount of progress in a short period of time in a year and like back then i think our first video was like in in april 2014 so it's like long long time ago so it's like as calisthenics was still kind of underground you know and then i was like oh let's just let's just film this let's get like a little montage of clips and so we threw that up on on youtube and then like it kind of like went viral after like a couple couple months and stuff and like and then people like and we we made an instagram and then yeah we gained some traction and then we're like oh [ __ ] this can actually work this is like a thing and then we just kept sharing our progress and like i guess we kind of stopped so i kind of stopped then we didn't really post continuously that was just the first video just to show progress and it was just kind of there on the side and then like when football didn't really work out for me and like i was studying at university i started in accounting at university so um once i kind of like graduated everything's done foot wouldn't really work out for me um i was like what can i do and i was like i really love fitness i really love personal training you know i've always been active and i've got this little youtube channel that has like a small small following i was like let me just post more often so i started to make tutorials on calisthenics and stuff like that and then the challenges start to grow and grow and like i did a lot of like hit workouts so again like just basic body workouts and stuff and that that exploded there's always like one viral video that explodes your channel so that kind of grew it and then yeah just it started to kind of morph into like oh damn this is like i could actually make a career out of this so yeah just started to take it more seriously peeting on the side and then merging the two until like now what it is now so it's like it's been a it's kind of like i never wanted to be a youtuber or like you know i mean get into the youtube game but it just happened like so it's it's a very nice feeling you know and i'm just i just hope that i can kind of give advice to people because it was kind of hard as well when i first started to have that advice if that makes sense so yeah definitely and the name came from literally just abs thinking like abdominals and then i was like oh what's not what's cool and then we're like abnormal is not normal like we're a bit different you know we want to look like you know beasts freaks or whatever so like abnormal beings that's that's the name wow i i didn't expect the the app thing like yeah no so it's so silly just think of it as a kid so we're like oh yeah we got you know i just oh my god yeah yeah but nice congrats on that um especially we had like a lot of things a lot of comments for your original um original challenges like especially the the challenges that people like um that's something that we saw a lot of uh times in the question sticker so um yeah interesting so how does your week look like uh as a as a youtuber so and and personal trainer yeah so usually i'll have um clients scheduled throughout the week so right now i'm not part of a gym i just train people outdoors or other houses so i've got like mobile clients so i've got like a a good um kind of like clientele that i know that's like uh my clients and i'll train them throughout the week and then um i would always pick like one or two days where i just film content so i've got a videographer he comes films me in the park or whenever um once or twice a week and then we'll take stuff for like instagram and for youtube so we'll just schedule one or two days um to do that i just get out of the way with and then i try and upload like every every sunday or monday on a youtube video just to maintain consistency and then have like content throughout the week so i feel like that's a lot easier to manage and maintain and then um in between i might have so i've got like an online program right now so i've got like coaching clients so i'll make a couple calls um do a couple check-ins see how they're doing and stuff and yeah that's literally how my my week's up so i have them in between my other clients and then yeah usually past like 7pm i don't i'm done i'm just chilling and then yeah to pass the time i watch a lot of netflix just chill um when i play a little bit warzone you know just that's just how it is so it's very much chilled now i have um a lot more time as well to um do certain things and like yeah beginning to starting to outsource certain things as well so it gives me more time and freedom to to do other things as well so yeah cool who are your clients so if somebody's listening now for who could it be interesting to do online coaching or even like coaching in london um so like anyone that's really into calisthenics a lot of my clients want to get better at calisthenic skills so it's a lot of focus on that and again the online program that i've got is like very much for total beginner as well so if you're like a new to calisthenics or just someone that wants to get into it then it's a great program as well because it kind of gives builds you like um a base a nice base level um where like you literally don't need to be able to do one single pull-up you can you can start a program so it's a nice kind of like guide for them to start calisthenics and get into it if you don't know anything about it so i'll say it's that and then also for someone that's a bit more advanced you might want to as well check it out a lot a lot of home workouts in there so i made it during lockdown so um because obviously a lot of people are struggling um not knowing what to do so it's like a good if you don't have if you don't if you don't have a lot of equipment if you need if you literally just need to pull up on rings if you're more advanced you can get a good workout done through that program so yeah i would say it's for that kind of that's the client already okay cool so um yeah diet another thing that we received a lot of questions um uh is diet like nutrition how do you eat um how important do you think is is diet for your performance yeah very important i can't like it's yeah it's a majority of the results like you need to you need to be on point with it if you want to especially for physique as well and strength like you need to know what you're putting into your body and you want to have an idea so like um i've never really done huge bulking and cutting phases like throughout the years if you've if you've seen my physique i've never really like you know put on a massive amount of weight and then cut i've never really enjoyed that i've never been one to do that um however i have maintained a certain um caloric like surplus or small small surplus throughout and then drop it to a small deficit or something like that so i would like have phases where i i would kind of like have a small bulk if that makes sense because if i for especially for calisthenics if you're trying to learn all these skills any weights that you put on excessive weight it's going to make it a lot harder like you want to be as light as possible so having like a low body fat percentage is just so it's so much advantageous to if that makes sense like to learning any kind of skill so i've always kind of tried to maintain a certain level of leanness and then um that has helped me with my skills if that makes sense so i just like i'll say usually right now i'm eating around 3 000 calories a day so that's like um almost like a maintenance level slash a slight kind of caloric surplus for me um so that's 3 000 calories roughly and then certain days let's say come now summertime as well and let's say you want to shred down a bit i'll drop it to maybe like 2 500 to 2 200 something like that where slightly less and then if you if i try to maintain i don't really track everything through myfitnesspal but i have a rough idea if that makes sense as a pet i kind of like know you know certain foods and like calories and certain foods and amounts so if i were you if you if you if you have no idea at all i would say just get like myfitnesspal or any kind of calorie tracking app and actually just track what you're eating for a week because you'll be surprised like certain foods you know have like like look at oil for example one tablespoon is like 120 calories or something a lot of people don't know this so it's like if you're cooking a lot of oily foods fried foods calories gonna you know skyrocket so it's like those things you need to educate yourself on once you have that understanding then you can kind of have an idea on what you're eating right now and then you're kind of like for me i always tell people just test it out so test out a certain if you don't know your calorie amount it's like what in order to gain weight or lose weight just test out if you're eating let's say 3 000 calories oh every week and you're maintaining the same weight then you no need to bump up your calories keep doing that track your weight throughout if you've noticed you've gained weight then you know that's the number you need to eat at to to gain weight if that makes sense so it's a bit of trial and error but that's always worked for me if that makes sense and i've always like stayed in a slight slurpless and then if i ever felt like i was gaining too much weight or wanted to shred down i'd go i'll drop it to a deficit and again certain days like i said you i enjoy food so i might order a pizza or wings you know i mean it don't matter like i'll eat unhealthy as well you it's all you have to like um be consistent with it and it has to be sustainable so you it can't be something a diet can't be something where you're you're not looking forward to because you're not gonna maintain it so i always tell people don't worry man like eat that slice of cake or something just enjoy it but at the same time just know what you're taking in and like what you need to hit in order to achieve your goals that's it oh cool um a typical meal for you yeah um so usually um every breakfast again like i love pancakes so i'll probably make some pancakes like oatmeal pancakes i spelt flour you know make the pancakes what not maple syrup blueberries banana whatever that's i love that or have like a bowl a bowl of oats so porridge maybe like 80 200 grams honey you know with i love um coconut milk or like um oat milk as well almond milk as well so i yeah i just have that as for breakfast maybe as an example then for lunch maybe like a tuna sandwich so like canna tuna mayonnaise you know sweet corn just like add different ingredients and just salad have it in like either a bagel or a you know slice of toast have some nuts on the side if i want to bump up my calories maybe some cashew nuts i love so that would be another meal then i might have like um in the afternoon i have like a shake so i've got like a plant-based protein shake i'll have that it's like extra bit of protein in my diet and then um let's say for example for for lunch i'll have maybe a bowl of some pasta so again pasta with a little bit of just like red sauce or whatever um dinner i would have maybe like salmon so like salmon phillips with sweet sweet potato um greens keep it nice and simple and then dessert let's say dinner i might have some um like chicken breast chicken breast rice um against a bit of bitter salad and then i'll supplement again with like another shake like a plant-based shake and then for dessert i might have like this is where i treat myself i usually get like a little bit of some ice cream oreos i love the ice cream oreo combo i love it so ice creams oreos you know um might have like a yogurt as well or something like that so that's usually how i eat in a day if that makes sense but it's kind of like a lot of meals four or five meals in a day um and then yeah if i want to bump it up i might include another meal extra meal or something like that you know i mean i just play around with that but that's usually how i eat so there's loads of videos on youtube if you check out i've got those a full day of video videos so you can see how i eat but yeah and yeah you always said plant-based shake what's the reason like at first i thought oh he's uh like vegetarian or oh no no and then the tuna and the salmon and chicken breasts chicken breasts i was like listen i love my videos i can't lie i do you know what it is it's like i don't i try not to so i'm trying to reduce my meat consumption again one because obviously environmental reasons and like just i i just know my body best and i feel like um having a little bit of meat in my diet i i just feel like i i function the best at if that makes sense like i've tried going vegan and um i just i maybe i need more time to adjust to it but i just didn't feel like i was performing at my best so that's why i included a little bit like most of my i felt like most of my meals are plant-based in terms of like the the carbs and the rice the pasta you know what i mean there's i'll say i just do have maybe it's like again the salmon or the chicken breast in there as well so and for me the shakes the reason why i do plant-based again just because i want to try and reduce my dairy consumption as well like i feel like waves well i might i'm a little bit lactose intolerant so i feel like again what what doesn't react with my body it goes out it goes i replace it so having the plant-based shakes i felt a lot more comfortable and better that makes sense my body felt a lot better so it's also a lot of testing for you just uh testing and feeling what your body wants and whatnot exactly like for me i can't say to someone oh try the plant-based one you know some person might find the way one day they perform better so like everyone's different just experiment that's my my best opinion to people experiment works for you do it right yeah cool really nice we are coming to an end of the interview uh we always have some quick questions quick answers at the end of every interview favorite food favorite food i'm gonna say rice peas jerk chicken so it's like oh jollof rice and chicken it's like a nigerian dish jollof rice and chicken done so yeah i'm half a nigerian so it's gotta stick to the wreath nice that's it are you a dog or a cat person uh dog person dog okay uh what's your favorite color green green favorite color yeah uh what are the athletes that inspire you so many months so many there's there's just too many bro there's so many in the in the uk and around the world like it's to list all of them yeah it's hard like you got the likes of obviously eric ortiz you got um you know small spartan you know the uk you got you got um daniel lyson you got you got so many beasts out there you go oh there's there's so many victor cameron oh my god there's just so many crazy people i can't i would love to say so many different names but it's just you know what i mean it's hard so anyone that does calisthenics for me is like an idol because like i know what they're going through i know their journey and i respect them so did you get me like anyone that's a calisthenics athlete really yeah oh that's a good answer keep it simple what's your favorite skill favorite skill planche just because of how long it took so planche yeah pull or push i'm push i'm team push i love push really even though like your your pool is so strong yeah i love me i'm full i don't know why i'm just like bored push i won't push fighting your genetics yeah but yeah uh cool uh favorite book oh that's a good one um uh don't hurt me i think david goggins book that's a really good one or can't hurt me i can't remember cool can't hurt me can't hurt me that's the one yeah great book nice um favorite music genre general you maybe you could tell me how to pronounce it i just know the french word genre yeah genre yeah genre i think genre okay cool i would say like rap rap or rap yeah that's it uh the best calisthenics event you visited oh the best one um i haven't been to too many you know i've been to i would love to do more obviously you would covered in it it's hard um it's the event i've been to i haven't really been to i haven't really been to anyone like i've been to one in uh there was one in sweden i went to use like a fitness festival that was quite sick and there was like a calisthenics competition going on so i'll say that one there that was that was sick when was it ah i think a year or two ago in december uh yeah i think it was that one i think it was that one we were there as well uh how is it like where um simon the the underdog from from sweden won the freestyle competition against tom and dan rosenberg i think so yeah i think so yeah i think so yeah that's saying that we didn't meet you immediately yeah i don't know i was there for a bit yeah so it was it was sick i loved it i thought so shout out to daniel fairfield who organized this uh yeah but it was his work and his uh like first big competition i think that he organized so yeah i saw i saw him there and i spoke to him for a bit so he's really cool man we've been chatting on instagram as well so yeah he's cool guy man awesome um yeah and the last question always what's your message to the calisthenics community what's something that you want to tell the listeners um just enjoy it man trust the process and and enjoy your training because like we're all going to get there we're all going to get that enjoy the journey you know whatever your goals is you're going to achieve it so just just trust the process and enjoy it man that's that's my best advice and like yeah let's just all learn and grow together and hopefully we achieve all the goals we want so that's my message awesome thanks for the interview we're coming to an end and before you can say goodbye to the listeners and you have the last word i want to say thank you to everyone listening to this uh i forgot one question how can people get in touch with you how can they contact you best best thing you can do is um instagram dme so at abnormal underscore beings because like i do i'm still quite active on instagram i reply to a lot of dm so if you just message me there or you can email me abnormal beings at dreamweaver.com me there cool we will put all the links in the description to your instagram youtube and email address um yeah as i said we're coming to an end thanks to everyone listening to this till the end it's always a big pleasure if somebody takes the the time to listen to such an interview to the end so big thank you if you stuck with us until now if you want to support the the series give it a thumbs up it always helps for the algorithm i think you know there you and uh yeah you have the last words and can say goodbye big thanks again from my side for your time now philip i appreciate it thank you for having me on this um it's been a pleasure and hopefully i answered each and every one of your questions but yeah no really amazing interview and so glad to be a part of it so thank you guys and yeah take it easy bro.