A possible concise summary is:
The text is a transcript of a YouTube video by a bodybuilder who is preparing for a competition. He shares his high carb day, where he eats more food than usual to boost his metabolism and energy. He shows his meals, his supplements, and his back workout. He also talks about the benefits of starting prep early and staying lean in the offseason. He ends the video by mentioning a podcast he did with some former military guys who run a charity and have a lot of knowledge and experience. He says he is back on his low carb diet and aiming for his fifth Olympia title.
Here are the key facts extracted from the text:
1. The speaker is a bodybuilder who is preparing for a competition.
2. The speaker's weight cap is 240, but they are currently at 260-265 pounds.
3. The speaker's peak weight this year was 25 pounds heavier than their current weight.
4. The speaker is doing a high-carb day, aiming for 500g of carbs, which is double their usual intake.
5. The speaker's usual carb intake is 250g.
6. The speaker's usual fat intake is 30g, but they are increasing it to 60-70g on high-carb days.
7. The speaker's go-to protein is a maple waffle protein powder.
8. The speaker uses a glucose disposal agent (GDA) to help with carb intake.
9. The speaker's current weight is 260-265 pounds.
10. The speaker's goal is to lose 20-25 pounds in 16 weeks.
11. The speaker starts their prep 16 weeks out from a competition.
12. The speaker's usual workout routine includes a back day with rows, pull-downs, and pullovers.
13. The speaker uses a variety of equipment, including a cable machine and a panata machine.
14. The speaker's favorite food is sweet potato fries.
15. The speaker has a podcast with a group called GBRs, which includes DJ Shipley and Cole.
16. The speaker is doing a refeed day, where they increase their carb intake to help with muscle recovery.
17. The speaker's usual meal consists of fish and rice, but on high-carb days they add more carbs, such as sweet potato fries.
18. The speaker's favorite steak is a filet mignon.
19. The speaker uses salt to flavor their food.
20. The speaker has a tripod that is malfunctioning, causing them to struggle with filming.