How To Get a 6-Pack

Summary

You Betcha Radio – Episode Summary

Episode: How To Get a 6-Pack
Date: April 6, 2026
Hosts: Myles (The You Betcha Guy), Ryan, Tyler, Jerrod

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Overview

This episode of You Betcha Radio takes on one of the classic conundrums of Midwest "man culture"—how to carve out a six-pack (or, as the hosts say, get "diced") without giving up the joys of beer and comfort eating. What starts as a listener question about getting lean for summer quickly evolves into a comedic but honest debate about dieting, cardio, lifting weights, and the realities of balancing fitness with Midwest indulgence. The hosts share personal stories, trade lighthearted jabs, and dive deep into the nuts and bolts of "getting diced," all with their signature playful banter.

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Key Discussion Points & Insights

1. Listener Question: Can You Get Diced and Still Crush Beers? (00:00–01:55)

• Rocky Bellboner, a listener, seeks advice on losing body fat for summer (“getting diced”) while still enjoying beers and not eating clean.
• Hosts immediately riff on the term “diced,” with plenty of Midwest bravado and ribbing.
• Notable quote (B, 00:19):
  "That's a fucking brag."
  (in response to Rocky saying he’s got muscle)

2. The Debate: Cardio vs. Diet (01:00–09:39)

Tyler’s Approach: More Cardio, Less Worry About Diet

• You don’t have to quit beer or junk food—just eat less of it, and do more cardio.
• “Eat less of the bad,” is the mantra.
• Suggests swapping multiple dinner rolls for one and emphasizes at least 45 minutes of cardio three times a week (01:12–02:12).
• Main tools for getting diced: running, biking, swimming.
• Notable quote (C, 01:01):
  “You just need to eat less… you have to just start running. You just gotta force gump it or bike.”

Ryan’s Approach: Eat Clean, Keep Lifting

• Cardio isn’t the magic bullet. Instead, create a calorie deficit; keep lifting to maintain muscle while losing fat.
• If you want to lose fat without giving up your current way of eating, you must ramp up cardio.
• Makes a case for “anabolic fasting”—eating clean on weekdays, indulging on weekends (04:12–04:20).
• Notable quote (B, 02:19):
  "You can lose weight. You just put yourself in calorie deficit. Keep lifting heavy. You’ll lose fat and you'll retain muscle."

Point-Counterpoint: Is Cardio Required for Dicing Up?

• Tyler insists every shredded/diced person he’s known does cardio (06:14).
• Ryan counters that he’s been “diced” in the past with just lifting and eating well (06:33).
• Disagreement on the best, most sustainable method—a running joke throughout (04:55–05:02).
• Notable quote (C, 06:14):
  "Every person that you see that's got a low body fat percentage who's, like, has a six pack and is vascular and diced, they do some form of cardio."

Real Talk About Sacrifices and Motivation

• “You have to sacrifice something.” (B, 04:06)
• Eating clean is tough; running every day may be easier for some (08:33).
• The guys joke about just how much anyone truly wants it—a nod to Midwest priorities of beer, food, and fun.

3. Being ‘Diced’ in the Office: Who's the Most Shredded? (06:29–07:44)

• Lighthearted competition about which host is the "most diced" in the office; playful barbs about the “tallest dwarf” of fitness.
• Notable quote (A, 06:57):
  "That's like being the tallest dwarf."

4. Final Advice: Two Paths to Diced (09:23–09:39)

• Tyler: “Just start running.”
• Ryan: “Just eat clean.”
• The consensus: Both options work—it really depends on which sacrifice you’re willing to make.
• Notable quote (C, 09:26):
  "Ryan says just eat clean. And I'm saying you can just start running."

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Memorable Quotes & Moments

• Comedic Banter:
  "Most diced in this office. That's like being the tallest dwarf." – C (06:57)
• Realism & Midwest Honesty:
  "Eating clean is way harder than going for a run every day." – C (08:33)
• Midwest Priorities:
  "I don't think he wants it that bad. I would say he's probably like a lukewarm desire for getting diced." – C (08:41)
• Fitness Philosophy:
  "You have to sacrifice something." – B (04:06)
  "Every person that you see that's got a low body fat percentage ... does some form of cardio." – C (06:14)
• Midwest Motivation:
  "You just need to eat less… you have to just start running. You just gotta force gump it or bike." – C (01:01)

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Timestamps for Key Segments

• 00:00–01:55 – Listener question and setup: seeking advice on getting “diced” with a Midwest lifestyle.
• 01:00–02:10 – Immediate, practical advice: restrict portions, start cardio.
• 02:19–04:06 – Lifting vs. Cardio; maintaining muscle while losing fat.
• 04:12–08:33 – Anabolic fasting, sustainability arguments, and friendly roasting between hosts.
• 06:29–07:44 – Who’s the most diced in the You Betcha office? Midwestern humility at its finest.
• 08:36–09:39 – Is eating clean or cardio more realistic? Deciding which “sacrifice” fits your life.

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Tone & Takeaways

The episode is pure Midwest: practical, funny, and laced with self-deprecating humor. The crew gives advice that’s both real and realistic for listeners who want to get lean for summer but also value their beer, their buddies, and their lives outside the gym.

Bottom line:

Want a six-pack?

• Eat less (or cleaner).
• Do more cardio.
• But pick which sacrifice matches your lifestyle—a little moderation goes a long way.

You probably won’t be the most diced in the office…but hey, you’ll still be lifting and laughing.

Transcript

[A]

Rocky Bell, boner. Question for the exercise scientist. I want to get diced for summer. I've never heard that.

[B]

That's a great way to put it.

[C]

Diced.

[B]

Dice me up.

[A]

I lift regularly and have a good amount of muscle.

[B]

That's a fucking brag.

[A]

But I also like to house beers with the boys and I have an inner domino. Dan, can you offer, can you offer any advice on how to stick to a diet while still being able to crush beers? P.S. for Ryan, having muscle is what happens when you lift heavy weights. And it is what allows you to not be a bench warmer in high school.

[B]

Well, yeah, like, none of that made sense either. Like, you just threw the bench warming in there. Even though I wasn't a bench warmer, you just threw that in there with. Anyways, am I got to post a video? Do I gotta put the video in the chat?

[A]

I have to go back to the weight room.

[B]

500 pound deadlift, 163 pounds.

[C]

So forget about that right now.

[B]

No, no, alltime max.

[C]

Okay, I get it. Okay, so real advice here. You don't have to stop drinking beer and you don't have to stop eating shitty. You just need to eat less. Again, I just, I. It's like I'm beating a dead horse here. Just eat less of the bad. So instead of having like three dinner rolls, just have one dinner roll. So start with just restricting your calories a little bit. And if you want to keep drinking and just keep your life the same, maybe eat a little bit less if you actually want to get cut. The best way to get cut, the best way to get diced is you have to just start running. Yeah, I hate to break. You just have to just run. You just gotta force gump it or bike. But yeah, you just have to start doing massive amounts of cardio.

[A]

Right.

[C]

And you, you know, swimming, running, biking is probably the biggest bang for your buck in terms of calories. You just got to start burning more calories. Your fat will melt off.

[A]

Yeah.

[C]

Skip breakfast, I would say for at

[A]

least like 45 minutes of cardio, like at least three times a week.

[C]

Yeah. What?

[B]

Cardio is not cardio. 45 minutes. Cardio is not. That's. It's not the answer. That's at least you can lose weight. You can lose weight. You just put yourself in clerk deficit. Keep lifting heavy. You're gonna. You'll lose fat and you'll retain muscle and nobody.

[C]

He's eating like a piece of. That's. This is you're talking about in a person who's committed to getting dice and changing their whole life. Yes. Someone who wants to keep drinking and eating shitty, you have to just start running. You have to start burning the calories because he's still intaking the same amount.

[B]

Well, I think he's conf. He's confusing eating shitty with just dirty bulking. He's just on a dirty ball.

[C]

But he doesn't. He's not. He doesn't want to get bulky. He's trying to get diced.

[B]

Yeah, but imagine being diced.

[C]

And diced, in my mind, means that you're. You're losing body fat.

[B]

Correct. Yeah. Yeah, You're. You're showcasing more of your vascularity.

[A]

Yeah.

[B]

Six pack.

[C]

Yeah. And if you're bulking, you're doing the opposite. You're adding more muscle, but you're also not losing any fat.

[B]

Yeah, he's just in a dirty bulk right now. He's gotta. He's gotta switch to a clean cut.

[C]

But he said. Well, he said he doesn't want to. He doesn't want to eat clean.

[B]

Yeah, just skip breakfast.

[A]

P. LOS.

[C]

Just start running. Yeah, you start running, you can eat whatever you want. Be good. You ain't. You're really anti running, huh?

[B]

Because I've. I've been in both worlds before. I've been in the running world. I've been in the lifting world. And lifting is. Is, I feel like, is just way better for you.

[C]

He's already lifting, though.

[B]

So you just got to clean the diet up then.

[C]

Nobody isn't. What?

[B]

Well, that's the thing. You have to sacrifice. You have to sacrifice something.

[C]

Yeah. So then just go for regular runs.

[B]

Just eat clean Monday through Thursday, and then Friday through Sunday, you can just be a piece of drink. Beers.

[C]

That works. I used to do that. That doesn't work that way.

[B]

I did that, too. It's called. It's called anabolic fasting. Look it up. Did that for years. You 500. You're not 63. All right.

[C]

So if you just want to. If you want to get dice, though, there's something's got to give. And if you're not wanting to clean up the diet, you got to start running or swimming or biking in the kitchen. That's like. This is the craziest disagreement I thought I'd ever have on this podcast.

[B]

No, I don't think we're disagreeing. I think we just haven't met in the middle yet.

[C]

That is what definition of disagreeing.

[B]

I know. Anyway. Yeah, you. You like.

[C]

So when I. When I was really behaving well, I was Lifting weights, and I was eating real clean. Yes, I lost a bunch of weight, but no one in this office would be like, wow, Miles is diced right now. Just eating clean and lifting weights doesn't necessarily dice you up. Cardiovascular is when you start getting vascular and you start really dropping the body fat percentage. Never once did you walk in the office and go, wow, Miles is diced. Even when I weighed 227 and lifting weights.

[B]

No, I think you'd have to lose more weight to get diced. I think you'd have to be.

[C]

No, but I was already, like, eating, like. Like, 1500 calories a day. I couldn't go much.

[B]

No, I. I know, I know.

[C]

So at that point, some I. I'd have to add in that, you know.

[B]

Yeah.

[C]

Every person that you see that's got a low body fat percentage who's, like, has a six pack and is vascular and diced, they do some form of cardio.

[B]

I don't.

[C]

Are you claiming your dice? Craziest claim I've ever heard. My ride.

[A]

Ride's a little diced.

[B]

I'm the most diced in this office.

[C]

All right, pop the tarp off. Okay. The most. The most diced in this office.

[A]

What a great superlative.

[C]

Most dice is office. That's like.

[A]

That's like be the tallest dwarf.

[C]

Yeah, it's like being the tallest dwarf.

[A]

The bar is low.

[C]

It's like being a. Like Alcoholics Anonymous. You're like, I drink the last the least here.

[A]

I had one beer today.

[C]

Yeah,

[A]

Most.

[B]

Yeah, most likely.

[C]

I. I will give you that crowd. You are most diced from the office,

[B]

and I used to be diced.

[A]

I believe it.

[C]

And that was probably when you're doing cardio.

[B]

No, I wasn't doing any cardio. I swear. I couldn't, because my.

[C]

What's a mud run, then?

[B]

That was. That mud run. That was pre. Being diced.

[C]

I would say you were more diced in mud run days than you were when else you're. No, I'll show you. I can show you pictures, but again, you're eating like a. Like good. He doesn't want to eat good.

[B]

That's what I'm saying. You. I think you have to eat good, but he doesn't.

[C]

I'm saying you don't have to. I'm saying you should start running. Just burn more calories and you can and still eat shitty.

[B]

But the shittier you eat, the more calories you have to burn, the more cardio you have to do.

[C]

I know. So if he stays doing exactly what he's doing and he just burns more calories. He'll get diced.

[B]

It just. It sounds like the calories in, calories out. No, I understand that the easier option is just to eat cleaner because then you don't have to put in all the work to lower your body fat.

[A]

That's arguable, though.

[B]

What do you mean?

[A]

Eating clean is kind of tough.

[C]

Eating clean is way harder than going for a run every day.

[B]

How bad do you want it? We can sit here and say like

[C]

that wants to drink beer and eat. I don't think he wants it that bad. I would say he's probably like a lukewarm desire for getting diced.

[A]

We can get a. We can get a follow up for Brian.

[C]

We'll get a follow up.

[A]

Yeah.

[C]

We'll also see, you know, we've presented to. I, you know, being the people's trainer

[A]

that I am most likely to be

[C]

the trainer most likely to be the most likely to be the people's trainer. I am being much more realistic than Ryan. But we'll let. What was this? What was this? Rocky Bell Boner, Rocky Bell corner. Decide which plan is going to work best for his needs.

[A]

Yeah.

[C]

Ryan says just eat clean.

[B]

And I'm not saying you're gonna dice.

[C]

And I'm saying you can just start running.

[A]

And his name's Rocky Balbonar. Rocky Balboa did a ton of cardio.

[C]

He did.

[B]

He's a boxer, though. He needs 12 rounds of conditioning.

[C]

We'll just. Hey. We'll let Bell boner decide how to.

[A]

Holding two dicks. Have you guys ever had the garlic bread gusher? You take your Olive garden breadstick and poke your finger in it so the bread is hollow and dump your pasta sauce down the hole.

[B]

That actually, I've never heard. That sounds elite.

[C]

I want to do that. I want to do that. Bad guys. If you want more, you betcha. Radio, you gotta check out our Patreon. You gotta go to patreon.com, you betchradio. Or look us up on the app. And we have hundreds of hours of other episodes on there that you can't get unless you're signed up. So you got to check us out on Patreon. You bet your radio, baby.