Here we go. What's up everybody? Welcome back. This is the best We just actually got voted the best podcast of all time in fitness We took a a poll here in the studio and it was a three people voted at the best one said it wasn't the best Doug for some reason. He's a jerk, but anyway, we're the best. Thanks for coming. Also. Here's the giveaway, right? Right now one of you lucky viewers will get free access to maps performance This is a great program for people who don't just want to look good. They want to move well as well They want to move like an athlete. They like functional strength functional endurance explosive power So that's the free program here. So you can enter to win leave a comment below in the first 24 hours that we drop this episode Subscribe to this channel and turn on your notifications Do all those things and then if we pick your comment will notify you and you'll get free lifetime access to that incredible program Also, that program is on sale right now. It's 50% off. You can get it at maps green Calm and use the code FEB 50 also We have another maps program on sale if you're more interested in looks if you like the show and no go You like to train like a bodybuilder try maps aesthetic. That's a bodybuilder inspired program That one's 50% off as well You can get aesthetic at maps black calm same 50% off code FEB 50 so that's for both to get half off. All right here comes a show Hold on just one second. Yeah today is better. I'm not getting that Yesterday, well, you're like a what are those guys those people get paid a lot of money to taste wine. Oh, yeah, that's you Somalia sound. Yeah, he's an ear Molly. Hey, this was an sound Molly. That was 14 years old. I kind of like that the Somalia sound. Yeah, it's kind of that's kind of that was a dry ear I'm gonna call on the sound armor sound Molly And the farmer wore Adidas when he picked the grapes.  Yeah, we hot dog. We are hot. All right ready to trot Look check this out. Sometimes you can actually lose weight on the scale and still get fatter Oh, I like skinny fat. Do I now? I remember the first time this happened to a client of mine and they were so Befuddled a great word right before. Yeah, they were so flabbergasted That that they were like they were depressed about it. And so what happened so I'll tell the story remember when this first happened to you Yeah, I mean that I was devastated. Yeah, so so what happens is and I'll tell the story my client So she did an extreme diet. No didn't extreme diet and lost 10 pounds on the scale I tested her body fat percentage and her body fat percentage went up a percent and she was like How is this possible? The scale is went down.  This didn't just this didn't just happen sometimes this happens most of the time Yeah, and I'll never forget when I brought the dunk tank in for all my trainers. So we did a competition So this is what it really came full circle. So I kind of oh bro So I kind of seen it with clients and when you when it's a client Part of that is you're wondering if well, maybe they the adherence, right? Maybe they weren't listening to what you said or maybe they weren't training that hard or maybe whatever, right? You're kind of as a trainer you're going like oh, I wonder how honest they're being with me about what they said they were doing Well, I did this competition at this time.   Oh, it's not true. I look better I feel better. It's like nah, bro.  They overdo it and they read Yeah, they cut back dramatically on calories They increase activity and then they just watch the scale and they watch derivation state of that player body He's trying to reserve as much energy and it's it's deceiving because this not only does a skill them But you get smaller, you know, you're your pant. Well, you're you're Yeah, you look different so you start going like oh, it's working I'm going the right the right direction not realizing that you're you're losing muscle Okay, as fast as you are losing body fat.  It's 10% body fat. That is lean That's a six pack on the 200 pound man So that's kind of how it works on the flip side You can gain weight on the scale and get leaner and get a leaner body fat percentage So if everybody watching this right now lost zero pounds of body fat but gained 10 pounds of muscle Your body fat percentage would automatically drop because now that amount of body fat you have on your body is a smaller percentage of your all body weight overall body weight and this is why oftentimes I'd get clients Whose weight would go up a little bit on the scale and they couldn't understand why they would keep getting Compliments that they were looking leaner like better. Yeah, like this is so weird My co-workers keep telling them I look leaner, but I gained like three or four pounds on the scale How is this possible? I love this conversation because this was a very pivotal moment for me as a trainer because it completely changed the way I Communicated this to my client my weight loss clients my clients that want to lose 50 40 50 plus pounds of fat and This is this is the beginning of when I would start having this conversation of okay I know you hired me to lose 50 pounds But what I'm gonna tell you right now is this first month or two I actually don't want to see anything come off the scale where just a couple years before that You know, I was on I was in a hurry to show them weight loss So they would resign with me.  So they let's say they bought 10 sessions I got a month with them.  I want to get down to 110 pounds Forget that for a second. What you probably want is a lean body fat percentage, right? And the weight on the scale is a bit arbitrary. Does it mean much? I've talked about this many times on the podcast But I used to have this female trainer that worked for me and she was just she was lean and Sculpted and she lifted weights all the time very athletic and I would bring her in my office Oftentimes to to help sell memberships and personal training now. She wouldn't come in and sell the programs It was usually when I had a and this typically would happen with women because they were a little bit more reluctant to Wanted see the scale go up at all and typically it's because I'm showing them the weights and I'm showing the machines And we're doing a tour of the gym and they'll say something like no, no, I don't want to bulk up I'm not trying to build I just want to do the treadmill I just want to and I'd explain kind of what we're talking about now and then I do this challenge for them It was a very effective thing. It was an incredible sales tool and I'd sit down with them And I'd say I tell you what I'm gonna bring in one of my female trainers And if you can guess her body weight within 15 pounds, I'll give you a free membership for a month But if you can't guess then you need to really strongly consider what I'm talking about. How did that sound? I'd be like, oh, yeah, I'll guess I'd bring her in and she was a five foot one lean tiny waist sculpted You know female trainer and they would always guess like a hundred pounds a hundred and five pounds She was 130 pounds But she was small because muscles very dense muscle takes up about two-thirds The amount of space that body fat does but this is a good conversation because it's a really good conversation Because this is I think this is one of the number one reasons why people struggle with fat loss because it's not as simple as we make I know there's a lot of stuff right now where we you hear the Lot of thermodynamics, right? You have calories in calories out That's all it is like oh if I'm you're eating this much cut up down to this But it's not that simple because if you take somebody let's say they're maintenance, right? So they don't lose or gain two thousand calories.  They drop down to 1500 calories. Okay seems fine But what happens if the of those 1500 calories? They're only getting 20 grams of protein for the day What is going to happen? Yeah, yeah lose muscle or what if they're not sending a hey? I need muscle signal right and they're doing more cardio based exercise, right? They got circuit training going on so you got circuit training going on so they're lifting really lightweight I'm not really sending a loud muscle building signal. They're burning tons of calories. They're eating 20 to 30 grams of protein What is going to happen?  This is an evolutionary trait, right? So we evolved for thousands and thousands and thousands of years in an environment where calories were Very tough to come by very Starvation was one of the number one threats. It's no longer that way, but this is how we typically evolved And so what your body is very good at doing two things It will number one adjust your behaviors to get you back at calorie maintenance In other words, if you're eating lower than you're burning it'll ramp up Appetite it'll lower energy to try and get you to sit and not move as much It'll do all kinds of things to your behaviors to get you to burn less calories or especially eat more calories, right? So that's one the other thing that it does is it tries to change the calorie burn side of the formula by reducing your Chloric requirements and one of the most effective ways to do this besides getting you to not move as much One of the most effective ways to do this is to shrink the size of your engine So it's like it's like if you have a car if I want to make my V8 You know suburban burn less gas and I had the ability to snap my fingers and give myself a Four-cylinder engine that would be one of the most effective ways to do it was cut the engine in fact, you know newer models In fact, they'll do that they'll switch from four cylinder to eight cylinder depending on how you drive to reduce The amount of gas consumption. So what your body does is it's always constantly Working its hormones and manipulating its own tissues and your behaviors to keep that balance. So that's the challenge That's why weight loss is so hard and that's why it's so hard to maintain So what we can do the most effective thing we can do in this scenario is understand this and say What are some things that I can do that will convince my body? So it's what you got to do you got to convince your body to Increase my calorie burn, right now I can force it by just moving more all the time But your body is very very good at making movement more efficient It can actually learn and teach itself to burn less and less calories over time doing the same Type of activity and it's very good at doing this the most effective way to manipulate the calorie burn is to build The size of your engine right gain muscle So you have to if you really want to lose weight in an effective way You have to tell your body we need more muscle. We need strength It's more important to us that we're strong and then we have muscle for our survival Then it is to have a lower calorie burning engine That's the argument that you're basically making to your body. So how do you do that? Well, you lift weights Now your body the stress that your body is is sensing is well We need strength, but that's not all you also have to feed it Appropriately because if you don't feed it appropriately you can send all the strength muscle building signal You want your body's like we just don't have the capacity to build more try to bring this up because I mean this strategy What does that provide you with like an increased appetite?  You're gonna have more energy There's just a lot more benefits with that strategy than to just pare down You know your overall mass and and slim down Yeah And then the other thing to consider too is when you are in that when you understand this and you're like look the scale is One metric, but it's part of a big pie that I need to take a look at and in a most more important piece of the pie Is body fat percentage because that means much more than just the scale as we just explained Performance and strength and all those things. Let's look at the whole picture. Let's consider that Let's let's adjust our training nutrition around that and then when we do and we're sending the right signal to build muscle And we're feeding the body appropriately What the body does so let's say the body says, okay, I'm getting the message. We need strength We need muscle. Oh, and we have the nutrients to do so so we feel safe doing so it doesn't stop there Here's one of my favorite things that happens. Your body organizes its messenger hormones or just its hormones to do this, right? So what kind what hormone profile? Tells your body to build more muscle. Well in men and in women a muscle building hormone profile is a youth Hormone profile. It's a similar one to the one you have when you're feeling great and you're in your teens and 20s It's higher testosterone both in men and women balanced estrogen and progesterone of women better growth hormone better insulin Sensitivity so it's like this incredible cascading effect Now if you don't do any of that and you ignore that and you just look at the scale and all you care about is losing weight on the scale You very often will fall into the trap of telling my body to lose muscle pair it down Now my hormones are organized in a way to reduce muscle mass This is why over dieting over cardio and men Results in lower testosterone levels in women.  I know people roll their eyes But that's what we used to kind of refer to it as higher cortisol Estrogen and progesterone imbalanced and then as you said Adam you hit this nasty plateau So you're like, oh, I'm eating 1500 calories lost 10 pounds. Oh, no It's not working anymore. I guess I go down to 1200 calories lost four at five more pounds Now what go down to a thousand calories? Okay, and then you get to your goal And you're like I got a thousand calories for the rest of my life Yeah, right like how is this gonna possibly? And that's why you know 85 plus percent put it all back on.  I'm eating only a thousand calories a day I'm training five to seven days a week.   It's exactly what happens people but it doesn't have to be that way But it really it's that shift like you have to start looking at okay I know this is my my long-term goal is to lose the 50 pounds or whatever it is But I first want to build a metabolism. That's going to help me versus working against your metabolism by Instantly just cutting. Yeah, it's like this. I'll use an analogy, right?  And what do you do you pick the frickin paint brush and you sit there and after a year You get like a third of the way there and you're like, I'm done man I can't keep doing this taking for all you had to do was pick up the frickin The spray machine or pick up the roller and you would have been done in three months because you would have done something It would have done it in a way that was far more effective So this is and it's so frustrating the reason why I brought this up is because People often do what you said Adam is they though all body fat test. It's not accurate. Oh, it's it's long There's no way this could possibly happen. Oh, no, it happens. It's actually more often Yeah, because you're still doing work and so you attribute the work as progress Yes, you know, you know might not be taking you to the desired outcome. Yeah speaking of fat loss Interesting study. I just read today. It was really fascinating study. So they took a group of people Who averaged a little less than six and a half hours of sleep every single night? So they obviously weren't sleeping very well No, no six a little less than six and a half These are half hours. No, I know and this is a lot of people are like this A lot of people will get like, you know, six hours of sleep and I they're just constantly pushing themselves or whatever And all they did was take these people and get them to sleep one hour more and I that's it And they wanted to see what would happen. They all got leaner all of them got leaner just naturally or were they doing something? Well, when they looked at what was going on what they found was that extra hour of sleep Fundamentally changed their behaviors. So they consumed about 150 calories less a day and it's because the well I noticed that that's one of the craziest things I noticed about being sleep deprived is my crave and it took me a long time to start to piece You just don't really put it together. Like we everyone has like their cravings, right? Everyone's Experienced all of a sudden I crave this certain thing But not often do we kind of like try and connect it to something, right? You just just accept that. Oh, I'm craving this today because I'm hungry or I feel like it But over years obviously of training clients and then paying attention to this and dieting in and out like boy It's crazy when I have a night where I had a rough night of sleep The I have the strongest cravings for greasy junk food and sweets and like it's wild Like how directly connected those are I know and it's so funny too because if you're if you're somebody that's like Okay, I want to lose a little weight like what's one thing I can do that might make a big difference And if you're somebody that chronically just doesn't get seven and a half to eight and a half hours of sleep every night Maybe that's all you got to do. Don't do anything. You could just sleep and you lose weight Yeah, just I mean if that's your issue Yeah, just go to bed like like make it make it a goal to go to bed an hour early and don't do anything else Right and then your behaviors now what it's not the sleep that's making us, you know burn more calories It's that you're you're you're gonna have you're gonna have less cravings and it's a and you'll have better behaviors But you don't even have to the beauty about this kind of behavior modification type thing is you don't have to consciously try to eat Laster do anything else all you got to do is be like I'm just gonna sleep another hour You know and then boom and then you make better decisions You know your day and all by all by itself I think a lot of and do you mean how do you do that too?  Do you guys have a time that you try and hit your target time to go to bed? Yeah, we're we try to get in bed by 10 30. Is it 10 30? Yeah 10 30's kind of like 11 11 30 I mean, it's I'm a late person and again. This is this affects my morning. Yeah, and why I'm so caffeinated in the morning I was just gonna say I wonder if it's connected weird No association there at all But then what time do you wake up? So I'll wake up at like 6 30s, you know Oh 11 30s, okay, but you're trying to go to 11.  I'm so mad You know, you probably I was gonna bring in a study today to verify my cheese addiction Everybody's been sending it to me. It's like You see it about I didn't see it.  Oh, no, that's not the one I saw No, you didn't see that one. No, there was a mayor that said that is that because the carbohydrates Is that I I don't I didn't even read because we know that right We know that if you you assimilate protein better if you actually pair it with carbohydrate Doug if you see if you can find that because I yeah, I would always something like that Well, I compared anything that builds my case well compared to what because I wonder if it's like the egg studies Because they show that well compared to not like what that's why I'm saying the carbohydrates because you're getting some carbohydrates No, no, no, no, no, no I think it's something else because maybe but it might be something else because you know Did you guys see the egg study right like if you just ate egg whites You assimilate less protein as a percentage than you do if you eat a whole egg And so there was a study that showed whole egg was better. Yeah So I'm wondering if it has to do with the fats the the Maybe the carbs or something else because whole food combo of the yeah fats and amino acids The cells of your small intestines absorb the amino acid released by cheese digest. No, that's not a dug That's not the study. Okay. Yeah, come on. Yeah, I know Sorry Instagram study, I have no idea. Yeah, it fits valid or not. You probably should have saved it While you're looking this up I have a question for cell that's related to our our partners in commercial day would live on because so dude First of all the having a kid in school, you know as a as a two and a half year old is real this whole I was told this right? Everyone told me this it's like one of these parent dad things that you know All the other dads tell you it's coming. Yeah, but you don't even realize how crazy it is until you're in it Which is my kid since the beginning of winter.  Yeah, I'm taking yeah with the vitamin c from live on yeah, okay Then I take a zinc. Yep, and then I take my vitamin d And there's one more thing I'm taking vitamin c glutathione vitamin d. What am I missing here's another thing I'm taking Let's just say it's so for for right now because I can't think of it Throw some corset in there Is that does live on have that? They don't but uh, I would throw a corset in there for the zinc live on also has that's where I'm taking zinc Yeah, but a corset and helps with the absorption of zinc and it's also got some good effects for the lungs and then Live on also has acetyl l carnitine Which colors with color packet. It's the gray one. I think they have alphalopoic acid and alphalopoic acid They have the acetyl l carnitine alphalopoic is the gray one. Yeah, that's another gray one I think and then the and then acetyl l carnitine. I would take all those I love alphalopoic acid. So I should take four of their packets. Then you're saying take them all, bro Take them all I just want to make sure I'm taking a date there. You know, I don't like the taste of them So I I'm trying to take what I need to take I squeeze it Like so and Courtney like does like the hot water and like or like warm water and like puts it in there She doesn't even so I shoot it like I mean just now I took it bad to pack it But I normally put like a little Shot glass basically and put it in there and then I shoot it.  It tastes like forts.  Go, but I will say I don't know what it is the glutathione Yeah, but the glutathione I I don't know. I don't know if this is like just in my head or what But I have like feel it. I swear to god. I take it and I'm like, oh man, my lungs feel better I do. I do. I don't know. I don't know. It's like literally like within like a half hour I swear to god. It makes me feel better. Yeah, no, it's it's a glutathione And vitamin d man so closely connected to your ability to fight off infection. Yeah, it's really incredible Okay, did you find your cheese thing? Is it yeah, it says cheese ingestion increases Muscle protein synthesis rates both at rest and during recovery from exercise. Okay, so what let me read the background here Doug is there anything specific about that read the um, let me see the methods 30 grams of protein provided As cheese or milk protein concentrate. Let's look at the results If it's funded by craft cheese or not That's like plastic So is it saying that That the milk protein ingestion and the the cheese was better or that they were Both good. Oh boy, you know, I'm not good at reading the studies at all 38 higher peak concentration Following milk protein than cheese ingestion. So plasma total. So go down the conclusion. Okay.  Okay cheese ready for this cheese and milk cheese's life No difference when you see what the protein synthesis post-workout. So I guess they were comparing cheese and milk I I don't know. Yeah, I mean you want to know what's funny Dairy dairy so long as you can tolerate it because there's a lot of people that have uh, dairy issues But if you don't have any dairy issues Dairy everybody sleeps on it bro. It is the world's best sleep on it Don't sleep on that dairy that dairy it listen Dairy and eggs so long as you can tolerate them are nature's most anabolic foods. Yeah, it's true Now, why do you think there's so many people are intolerant to it? Well dairy It feels like more so in the last decade than the previous it always has been You know what this okay? Here's the main theory and it's a pretty good theory That humans didn't domesticate cows and start consuming dairy Uh for quite a while. So we we did that relatively Mongols did so it has to go way beyond that No, no, no depends on the region right so for a long time Most humans didn't do that people in northern europe did I don't remember like 10,000 or more years ago They started doing it. That's a long time ago, bro. Yes, but in the whole grand scheme of things It's not that much you look at certain Asian populations african populations been a training populations Far more rates of lactose intolerance and dairy intolerance But there are regions in africa like the mazai tribe for example or those regions where the mazai they can tolerate dairy No problem, and they've been consuming it for a long time You're right about the mongols that they consume lots of dairy So there's definitely regions in the world where dairy is very easily tolerated And then areas where it's not so much and it has all to do with whether or not your ancestors You know had a lot of dairy or not now You know what's funny about that when it first when we first started consuming dairy however many thousands of years ago It definitely weeded people out Could you imagine being part of a tribe and they're like, hey, this is the food we got and you're like It gives me gas You're dead Nobody's having sex with you Your genes And you're screwed Hey back to the live on Supplements alphalopolic acid. Okay, very interesting compound It dramatically increases the absorption of creatine And oh interesting and the utilization of glucose And uh, um, so and in your insulin response to carbohydrates. So post workout Alphalopolic acid with creatine and carbohydrates and proteins you have your post workout meal have some creatine with that Take some alphalopolic acid. Give me some right now Doug. Is that what you're doing? Yeah I'm walking okay. Thank you given jerry my keys. You'll have a better faster absorption rate And it's quite significant with creatine. So I've been taking it now for a while post Yeah, so it's pretty pretty good stuff. They've got some good Are you seeing like like other companies that have like creatine or post workout shakes actually including that in there or no The original I hate I don't want to give these people a plug because they have shitty supplements But the original muscle tech Cell tech really but it also included 75 grams. Well, I know but That's interesting. That's interesting I mean, I still stand by that was like one of the first real supplements that I noticed I got anything from but I'm sure That was popular. Yeah, and you had to load it. Don't forget you I'm saying so you were doing it was the first time I think I like it was too much sugar. I never experienced that. I remember drinking it and getting like nauseous What flavor were you? I was great. I was great. Are you great?  Yeah fruit punch was gross. That explains a lot. It explains a lot Hey Listen, listen, linda. I I saw in Justin's notes for today's talk. He had put something out there I've been dying to talk to you guys about and I totally forgot about it. I'm so glad you put it in there Is the the the twindler swindler. What's it? No, no, no, what why'd you call it twindler twindler tender? Well, yeah, because swindler twindler. Yeah, I guess the tender the tender swindler Yeah, it's a netflix documentary on this guy that was hustling chicks on uh on tender and the craziest story I've heard in a while the the level that he went to now I heard he got something nine or 10 million you haven't watched this yet. No, I just heard about oh, you got to watch this Okay, so He yeah, no millions. Yeah, I mean he's how does he doing this as you like the crazy part So we're watching it hard to explain. I'm gonna spoil.  Yeah, so he would you know fly on his private jet with a girl on their first day Go to a five-star restaurant.  Yes handsome. He's charming Yeah, so he's like he shows the light and pulls some girl to validate his character You know has like this this girl supposed to be his kid, you know all this kind of stuff Um, yeah, and it's it's like the whole thing is like really like displaying this persona Like he's like super successful and like he just like totally like portrays this like Fantasy that a lot of girls have and so once he hooks them. Well, and here's here's the thing too The the girls that he's done it so many times Then none of them want to rat him out because they all feel There's a time because they volunteer their money.  Why why are they giving me money? Because he would do so he builds this relationship with them over the course of months, right?  He sends every single girl like at a certain point where he knows he has them He's like now crisis and he's like I need money. Yes.  Okay. Do you guys remember the movie True Lies? Yeah, okay great movie and you remember how Arnold Schwarzenegger's buddy Uh was trying to fool his wife to see if she was having an affair or whatever There was a guy that was there was a guy that was fooling him.  Oh my god There's some risk and some danger.  Oh, yeah, that's why it's it's it's on another level What he's doing and he's getting away with it because they're freely giving him the money So you can't really prosecute him. Well what ends up happening by the way like he ends up getting caught He goes he goes in jail the girls who open the credit cards.   Oh, so even at the end of every time it's a score He goes to date the next girl that's in wherever he's flying to next. He's using the money He just got yeah to wine and dine the next girl. That's the challenge when you get uh catfish or ripped off So you don't want to say anything bro Dude does dude gets sentenced for one year does five amount five months. He's out You can look up his handle right now fool is flying around in private jets rolls voices doing it again. He's still on tinder Unreal it's crazy. I wonder how he literally got a slap on the wrist I mean all the evidence there's a documentary around him everything out in five months Running game again. Yeah, I'm telling you he's tapping into some weird psychology.  Yeah, but you don't know them how I know them Well, so what I was so tell me you weren't tripping out on this when you're watching the documentary these are girls That have if they it's already all came out and they're telling the story and even when they're talking about him You can tell they're like they're not naked. They're not like scorned.  Yes or or like we're like best friends They thought even after getting even just a friend. He fights his friends over too Wow, but like I said it's it's psychology because if you look at the way guys get ripped off It's well, you know, it's easier. No, I'll give you I'll give you an example of the way the way the guys get hustled because I watched a doc on this where there's a Where those guys that do this they pretend they go they find a You know an instagram model who has 10 million followers rip all her pictures Put it on create a new profile Within a week some dude will slide in the dms Flirt back and forth for like a week then get them to pay for You know private flights or whatever like that somewhere in the country and then just cut cut the instagram off And they just got a free. That's what I mean. It's way more simple. Oh, hello easy guy.   No, you don't understand. She really let's say would you take your buddy the strip club?  I can go to a strip club and I can go to war. So I guess I'll go to strip club Yeah, and I hard decision And I remember I remember as an 18 year old kid. I took a couple hundred bucks There's a lot of money for me went to a strip club with my buddies And you're getting all this attention from this like half naked girl and she's talking you and she's and you're literally You don't realize your own psychology, right?  I literally look she's going to medical school and she needs to make money to support herself And you know, but she really liked me, dude I could tell she I could tell she wanted like really make out with me, but the bouncer Yeah, you know what I'm saying? How much money did you give her? A couple hundred bucks You have to watch this though because I I'm following now because I'm so interested in like how a I gotta follow this guy is out on this guy and he did and he served time and he's out And he's already running game again. It's like we could really learn stuff from this guy Well, I just read another article too about remember I brought up the nft the rug pulls like Cryptocurrency like the feds just came out and said they just compensated like, I don't know 3.6 billion in in crypto like fraud people that have been stealing. Wow Yeah, it's you know, there's this idea that because it's on the blockchain. It's so safe and there's but there's Just as many scammers doing that and just regular old money. Yeah, it's insane speaking to instagram I got a weird message. You're off Well, I could find you this morning. I mean apparently I went on to I went on to get on and you know Because I'll post my memes in the morning or whatever and I get on there and it says there's businesses some suspicious activity Please confirm you're not a robot. So it was one of those picture things, you know, how many chimneys are in each But whatever so I click on it. I could always click on too many stop I think it finally worked. I've been trying for like, I don't know probably two years now ever since you passed me To just kick me. Yeah. I've been like reporting you every time you do a political thing I'm like report report report report You know finally take them down And then I did like this confirmation thing and then I got a message that said we'll let you know in 24 hours If we very so I don't know if I got kicked off or if someone tried to hack it and their security measures Just be careful that you don't Get suckered in to give me my password. Yeah, I know. Yeah, I verified everything. I don't fall for that Well, at least I hope not so we'll see what happens or I got finally kicked off in which case, uh, you know Dude way earlier I'm like a hydra, bro.  I didn't like my Instagram meme.  Yeah, I mean look, I mean may force force our hand earlier Then what we expect? Yeah, it is dude. It's just Yeah, what did I call nobody's happy there? What did I call your first land? Narcissist hell? Yeah, everybody's just picture me picture miserable and you know trying to keep up or you know throw some In defense of it. So I news out there There's some cool part like I okay being public and trying to grow it and just add followers Okay, that for sure But I mean there's I mean it's cool that I have family and friends that like I can go click on like I have a cousin I love my cousin and I'm good to see her all the time, but I have the ability and she's a big poster She posts all the time I mean I get to look at her story and I can see your kid I feel like I'm getting like so much more for than I did a decade ago when we just wouldn't see each other So there's some positive stuff for me. It's the value is I get to and it's like less than less So this value is actually it's it's losing this value because of our popularity started has grown quite a bit But I like the fact that some of our fans can contact me and I can respond And I like that now it's losing its value because there's so many That I can't possibly oh, I've come you all right, so I've fallen off of that Like I remember we used to I try and there's certain I have people on there That's impossible have been with me from the very beginning And I try to stay loyal to them and answer their questions and stuff like that just you know kind of by the way So I'm glad you brought that up because I've had to reply to dms like this you know Before you you dm or inbox or question about something like literally Google search mine pump and then the keywords of the question that you have that we probably have done We have I I don't know how many times I someone asked a question And I'm like dude all you had to do is go google mine pump and that question and like right away three youtube videos A podcast episode and a blog pop up 1800 hours. Yeah of fitness content.  We're gonna go by episode. We just there's you all of us probably get thousands of dms There's no way to possibly get to everybody at least a core of them are like literally that simple of an answer It's like you could just google that with mine pump in front of it And you're going to get like a good detailed like youtube video or a conversation about it The other thing too is the dm where you're giving me 15 paragraphs Yeah, I like those ones of of really detailed information you want me to construct an individualized diet or workout plan for you I can't do that. Well bring it to bring it to our Live q&a you know like get in on the action like that's where we get to have these like Well, it's good you're bringing that up too because we don't talk about that on the show very often It is is if you another place you can leave questions obviously the Instagram mine pump media leaving it under the qual that's one place And then the other thing is to email live at mine pump media.com So the people that get to get on the the live youtube videos and ask their question live to us You email there and we can get it and then jerry ran Yeah, we can do a lot better job answering your question. Yeah, totally. Anyway, so this morning. I made another I made the same mistake. I make Quite often I took too many stimulants. You know what I did So yo himby never happens to me. Yeah, I know dude. I saw yo himby is a as a compound It's very interesting it acts on the central nervous system It's got some libido boosting benefits for some people. That's I never noticed that what I noticed is the Energy from especially when you stack it with you try that company that's been trying to get us what I did was Yes, what I did was is I did my normal 300 milligrams of caffeine And then I threw six milligram because it's got six milligrams of yo himby in it and normally I'll do two and a half milligrams Well, anyway, I got this weird cns response So I'm Sweating and getting the chills at the same time and I'm like what the hell is going on What like am I getting you know my sick or what?  So this company has been Like literally trying so hard to get us to advertise for them They're offering a ridiculous amount of money and saying we'll take anything we can blah blah blah And so I looked at it and it's like, oh, it's supposed to be for you know, making your dick harder So I'm like, okay I'm interested enough and Sal right away like looked at the back of it red was in it and said meh whatever and ignored it And so Justin and I okay because we need it Intrigued by this, I mean, yeah, I have no problem, but but quality. Yeah. Yeah, right. So I took it And then of course Sal was right, you know, I I did not have any better sex. My erection was no better than it normally is Just as small as it always is So but what I did I had really sweaty sex. It got me sweaty is what it did. I'm like, I don't know if I like that That's not what I'm looking for.  It's effective.  I'm like, no, I'm trying to take it for sex, bro Because you know how they market it. Yo, him be has shown in studies to help some men with erections and stuff like that I never got that effect from taking it. It's a vasodilator. What is it? It's got some effects like that and something to do with the cns and and how it affects the brain Actually, be honest with you. They don't 100% know why it particularly why it works particularly for some people in this way It actually can even some women will notice that did you did you get anything from it?  You didn't know the night kind of went sour What am I gonna do with this?  No, you know and also you'll him be at night Probably not a good idea because uh, it's a cns stimulant. You might not sleep as well For some people. Well, that's what you said and I'm like, oh, that's like I was already too late I had already taken it when you told me you're like, don't tell you for that I'm like, well, it's mark if we were gonna sell it. I said I'm gonna sell it as like a, you know Sex performance thing. I'm not gonna sell it for a pre-workout. That's not what they're Probably like one out of three guys will experience this. Yeah, I don't know. I think I'll have to I don't know I think a little caffeine will even do that for some people Well, I was disappointed almost as disappointed as I was with our dinner and our like lack of scallops that we had Hey, speaking of which um, yeah, that's ridiculous. Have you guys ever gotten I've got I get messages like all all the time I always forget to bring this up on the show Do you ever get messages where people are asking you? More details about butcher box. Uh, because you said scallops. You made me think well butcher boxes got scallops That's why I brought them up because I Katrina actually said that when we were doing it I was all disappointed and she's like, I would okay the the the scallops tasted amazing So I can't wait to do it at home myself So she's gonna add it into our box now after we had the because I it's been a while since I've actually made Trying to make up for that Yeah, do it at home. Yeah, so so check this out, right? So they I was able to write down some stuff about them just to give people a better idea of you know, kind of what to expect Um from butcher box So, uh, let me pull this up here. They talk about like the different boxes and what you can expect to get out of there Obviously grass-fed beef is their most popular thing. You also have heritage raised pork heritage pork is um Tastes better a lot of people like it. Um, here's the okay. So here the beef options. There's round beef New York strip steaks Steak tips chuck chuck roast. There's sirloin steaks, but then you also have things like tri-tip which are quite oftenly, you know available with chicken, there's drumsticks skinless chicken breasts they have With the heritage pork they have wild caught sustainable sourced Seafood and then as far as the boxes are concerned They have different boxes available. Some are custom and some are not custom And then you can get them delivered more or less frequently depending on how often so it's it's much more customizable Yeah, then what a lot of people may think you can go in there and change things and then get it I'm really bad at that like we tend to like I find something that works Yeah, and then I just I eat steaks. Oh, but then I see one of you guys or dug like posting something in there You guys right? Oh, yeah, try the pork, dude. I don't know. So are you the managing that or is that Jessica? Because I just oh really? Yeah. Well, I mean both of us she'll tell me if you want something different but I'll go in there and The the heritage pork is I am not a pork fan at all. I don't like pork from the grocery store Herit these are like traditional breed pork. The taste is way different. It's better It's so much more rich and flavorful. No than traditional pork traditional pork tastes like Bland to me in dry. The heritage pork is not like that. No, it's it's amazing Yeah, so I so I that's the main thing that I off topic But I wanted to bring it up because it was in my notes to bring it up to the day and I keep forgetting about it You know, right?  Oh, the five finger shoes I wonder if you're gonna talk about the one that has like the split just for the big toe. Yes, the Reebok Pull this up Doug.  It's like a ninja shoe shoe A ninja shoe. Yeah. So you have like a little camel toe on your foot. Yeah. That's what it looks like It's like a Japanese style shoe. Yeah, Japanese sneakers or slippers slippers.   It's a little camel toe on your foot. It is. That's weird. What are you gonna do with that? Does that help you climb like bamboo stalks or something? Like what's the what's that? Yeah, you could wedge that in you could grab a pencil with your foot sticks and you know Oh, that's kind of weird, man I wonder what that would feel like if that's going to feel more comfortable Well, it probably is going to feel like flip-flops, but you're wearing shoes. Oh, that's kind of weird, huh? That's exactly like a flip-flop, right?  Well, because you can't just go from what you did before I mean, I think this is a good thing, right? I know I'm bringing it up and I'm trashing it But I think that the awareness around so even as a trainer, they're 300 bucks. Is that what that it says, Doug? No Look at the price of these shoes. I mean that one is but then you have the other one 293.  Yes, 293. What does it come with? Uh an extra shoe and laces. That's it as far as I know I don't know. I don't want to get one now. Hell. No. Hell. No, it's not how my taste works Hell no, I mean, it's okay So, you know, it's it's actually in uh the crossfit community is getting real big on the the the toe spreaders now Yeah, like we were asked someone asked that in the forum and I kind of went down the rabbit hole Like I don't follow a lot of crossfit people. So I started looking some people up and they're every night. Don't wear them Yeah, yeah, so that's feet.   It's ugly. Yeah, I almost want to try them on though. Just to see what they wait a minute Hold on a second. Hold on a second.  I just thought of that right now. Yeah, you gotta get special. You gotta get those Japanese socks You're right. You'd have to I didn't why didn't I don't want you got to get the seam that goes all the way Back, you know to the Yeah, dude, you'd have to get special socks with that because that's gonna feel the crease of your toe Unless you're one of those weirdos that wears flip flops with socks Like me sometimes That's in style again. No, it's not yes it is Flip flops with socks that was that that was in style when we were kids. So when when we were in high school Okay, like it's not a good look a common all athletes that you guys didn't wear socks with dude. Wait, hold on a second I would take my socks off When we were in high school, you're talking about this not flip. We're talking about the width of Unless you're transitioning to every basketball shoes every basketball player wore on on either game day or days Where we were going to play ball that day you wore Nike flip flops with two pairs of Nike socks tall Like almost all the way up to your knees in flip flops. Yeah, but I wore the ones that had the the slippers Yeah, yeah, I'm talking about wearing the flip flops where it goes between your toe with socks. Oh, yeah, that's really That's what I'm saying.  Wait, you bought berkins. I did. Why I did Yeah, I do why they did a cross next they did a uh, they did a collaboration with kith And I love I love kith and they did it's a wait. Hold on. Are you saying kiss? K I T H. Yeah, I was thinking the same thing. Look up. Look up. What's your favorite? What's your favorite rock? Hold on a second. I'm gonna give you this. Yeah Kith, would you look at kith please, Doug? Uh, kith and berkin stock collab. So kith berkin stocks They're furry too. They're so comfortable. Wait a minute. Yeah, not only do you wear berkins like Nice furry ones. Yeah, and you're saying kiss But I actually wear them for the I I I bought them solely for the purpose of what you just said I and so I'm what I do that I'm really bad about this is I keep a pair of sneakers or two at the by my door And then I smash them because I just want to slide to take the trash out or go move the car real quick Sucks like that. I had no idea. We can't see anything, Doug. I think the computer. Oh, there we go. There we go So kith k I Did you do did you do kith and berkin stocks kith at the top here? So do they have more than one collaboration? So kith and berkin stocks. They're just berkin stocks. Well, okay kith Right there. Well, which one one two three four five over this one right here. Nope. Yeah, right there. Yes, this one right here Wait a minute. I gotta see you in these bro. Yeah. These are the ones. Yes In the middle. Yeah with the big buckles. Yep. Wow Looking like Moses Adam finally doesn't care. This is great. That is uh, that was those are my first those are my first pair of berkin stocks Those are for women by the way, but Yeah, I don't like the ones that are like that.  It's happening yesterday. I was driving with the kids I'm gonna hurry the nail or whatever.  I'm like, oh hell no Then I see that the gauge on my tire start to go down with the air.     I didn't want to talk I went to what tell me that's the more than 200 What I had to get all the tires not just one. What do you mean? So they all match the tread. They all have to match.  They're hella wide. I don't want to say how much it was enough It was enough It was way more than that No wonder you're mad. Welcome to having a nice car, bro Hey, it's a write-off, isn't it? Wow Annoying annoying to say the least But yeah, I go to wheel works and the guy's like, oh, I don't know if we have these I'm like, what are you fuck? What am I supposed to do if you don't have these? I just let the car sit here forever. He said, let me see what I can do And luckily they located a pair that you know a whatever a whole set that fit And we do the whole thing, but we got to fly it in for the Himalayas so annoying Of course that might that happen to you Hey, look one of the challenges with eating to build muscle is digestion So you're eating more protein, maybe more carbohydrates, maybe even more fats And you're finding you're a little bloated or you get gas or you start to lose your appetite really quickly Well, one way to remedy this is by trying Digestive enzymes digestive enzymes help break down proteins and carbohydrates and get them to the target tissues faster They help with your digestion Now you don't want just any digestive enzymes You want digestive enzymes designed for people like you people interested in strength Muscle metabolism boosting and fitness our favorite company is bio optimizers. They have a product called mass zimes That's the one that I use and it helps me with my digestion Now if you're interested in checking them out head over to mind pump partners calm click on bio optimizers Use the code mind pump 10 mind pump one zero and you'll get 10 off their product All right, here comes the rest of the show our first caller is wade from michigan wade. What's happening? How can we help you? I was actually First of all, I want to appreciate I want to tell you that I appreciate all your insight and everything in your podcast It's been really very informative for me and uh, I don't know I can't say enough about you guys. You're you're fantastic. Thank you I was Actually inquiring about myostatin inhibitors I'm curious about there. I know I've done some research on them and I know that there are Or there's one in particular that has kind of drawn some interest with people. It's called yk 11 and I don't know a lot about myostatin. I know the antagonists is full of statin in your body and Basically, if you have lower myostatin, then you're able to produce larger muscle mass Um, can you guys share any insight on that? So you want to look like one of those wippet dogs? Yeah, totally like flex wheeler Yeah, okay. So here's what's interesting about well first off This is a wonderful example of the the what the supplement industry likes to do when science comes out So years ago there was kind of this Discovery that if you if you inhibit myostatin and they did this pharmaceutical or they did this genetically with animals You would get this kind of runaway muscle growth and there were these really dramatic pictures of Mice, you know that were that had their myostatin inhibited or cows or dogs and it was like It was like a a bodybuilder's wet dream. I mean it made steroids It made steroids look like vitamin c in terms of just absolutely It's almost like a holy grail, you know, it kind of seems that it's crazy now Here's the problem. The problem is the supplement industry saw this research And they quickly went into how can we market supplements that will promise to do the same thing so far Okay, now here's the truth creatine inhibits myostatin to a degree Lucene amino acid lucene can inhibit it to agree To a degree resistance training will inhibit myostatin to a degree anything that helps promote muscle growth Will inhibit myostatin to a degree. Is there anything out there legally available? That will inhibit myostatin anywhere near the neighborhood of what the studies done on animals You know showed no, there's nothing that comes even close to that now You just referred to a A selective androgen receptor modulator like a research chemical Right, and it really it's you know It's it's inhibition of myostatin is similar to what you'd find by taking Anything that activates the androgen receptor like testosterone or an anabolic steroid I my my firm belief around SARMS is They're not researched very much. They're not approved for human consumption We don't know what they do long term and if you're going to go that route if you're going to use something That's not approved for human use and I'm not recommending you do this either But if that's the direction you go You're much better off getting yourself some anabolic steroids or testosterone because they've been around forever We know what they do. We know what they don't do SARMS We're still kind of up in the air and I have yet to see any SARM That even comes close uh to what like testosterone would do but but besides that It really there's nothing natural On the market that's going to do it. Uh, like I said, creatine Working out, but there's really nothing you're going to take naturally. It's going to do anything that's substantial Didn't we even speculate for a while like there's a lot of bodybuilders going to Kuwait Um, and then coming back just insanely jacked and uh, we asked Ben Pacolski about this right and he He just exclaimed that they had everything dialed in like To a degree where uh, their food was all prepped for them.  Yeah, I mean again, I would I would stay away from um, any You know SARM or anything that's really not approved These are kind of experimental pharmaceutical drugs drugs some of them that people were using early on now are finding Oh, probably not great for your liver or can cause issues with your vision or your or or cancer So I would stay away from them and again if you're going to go that row where you're going to start experimenting with pharmaceuticals, uh, I mean testosterone and anabolic steroids have been around for Decades, we know what they do and what they don't do You're better and they're going to give you better results, but I don't even recommend obviously I don't recommend that either Um, as far as natural Yeah, and as far as natural supplements are concerned Nothing's gonna nothing's gonna do anything. Wait, wait. Are you are you in our uh, mind pump hormones group by chance? Am I what we have a we actually have a mind pump hormones group. Are you in that by chance? No, I'm not. No, okay. It's a free group. It's on facebook. You should totally join it This is there's great. Okay. There's great conversation around SARMs and testosterone and all that stuff Yeah, really smart people in there. Yeah, no, we have two brilliant doctors Hormone doctors in there. So the grape and they they actually twice a month Go on and do live q&a's we could ask them anything you want and uh, they're they're answering everybody That's in the audience. So super valuable totally free to you. I would recommend doing that And you can also always rest assured that if there's something that that's this groundbreaking that comes out and hits the market You'll hear it on here probably first. I mean Sal is Sal's on every, you know, deep web black market, you know supplement forum that exists And he's always scouring the internet for what's the latest and greatest and coming out and he normally like a guinea pig We'll test himself So we'll definitely we'll be on the front end of anything that comes out And I promise that we'll let our audience know if anything worth Trying or taking hits the market in Wade. This is a hundred percent, right? If a true Effective mild statin inhibitor Comes out like one that really inhibits mild statin not one that inhibits it kind of like, you know, like on the like As a side effect like creatine or whatever but one that really Does an effective job We will all hear about it because it will be oh, absolutely. Yeah, it will it will it will make anabolic steroids obsolete literally you'll see 300 pound, uh, you know point guards in the in the nba It will be like nothing like we've ever seen before Based off of these, you know initial animal studies. By the way, there's there's side effect mild statin exists for a reason So it's not like it'd be this panacea where you take it. Oh, I build muscle.  So hope that helps you Right. Well, I do I do know that there is one, um, when they when they actually tested the mice That there were some issues with their tendons and bones as well Yeah, I know because your body kind of naturally regulates itself to the point where your tendons and bones can actually hold that amount of mass Yeah, and even look at even with anabolic steroids You'll see people take high doses and the muscles will grow much faster Then the support system. So you'll see tears and issues um And muscle tears or tendon tears or ligament tears Because those parts of the body take longer, uh to build And to strengthen so but besides that there's other side effects, right? There's other things that we start to see down the road, but I mean again testosterone and anabolic I mean testosterone Obviously, it's what we already produce Like some of the old school anabolics that I've been around I've been around since the 50s 60s You know, like they haven't really come out with any newer ones In a long time and we know what they do and what they don't do largely because they've been around for a long time These arms, I mean the the one you mentioned. I don't think there's a single human study Like so No, there there is and I I did a lot of research on that there's a there's one other guy that Did a podcast on it. It was like 18 minutes long. It was pretty extensive research, but um, there's really no human study at all No, and in you know, just because something you know attaches to the androgen receptor And we think oh cool, you know, it's going to activate these anabolic androgenic, you know responses and It's going to take away the you know, maybe the negatives of testosterone like we don't know We don't know what they do long term. We don't we don't know yet. So until that until we know I'm not going to recommend. I'm going to tell people stay away Right Absolutely a hundred percent. All right. Thanks. Wait. Thank you. Thank you. Yeah Yeah, um, yeah, I mean it's it's fun. We're looking at all this weird crazy stuff, but And I get it like, you know, I'm this is coming from me Uh, but you know be careful because you don't want to I remember there's one side I don't remember the name of the psalm. I forgot what it was But I remember people were right. We're writing in the forums this one. I was reading about them I mean years ago when they first came out And people were like, yeah, it's really cool. But after about six weeks You start to lose a tail. No, like you start to lose your night vision at night. It's harder to see.  Yeah, but I gained five pounds of muscle Oh, yeah, if you can't see it who cares, you know, I mean, yeah, no, it's you know, it's uh Psalms are like super I mean they've been popular since we've been talking about it Right, like I remember when it first came on the scene, but it ain't slowing down and there's start There's people that have podcasts dedicated to it now and that's all they talk about and people hustling You know reminds me of you know this because you're in the cannabis market.  But why because it was legal, you know, because Psalms are available online Yeah, that's why they're popular because they don't even do what testosterone does They don't even come close the only reason why people are using them is because they're afraid to go buy black market Anabolic and that's the part that's so funny. I mean, I get it though because I was a I was a young 20 year old kid who was thought the same thing too Like I was willing to take every Experimental thing as long as it wasn't steroids because then I could say I didn't I never touched steroids I never touched steroids, but it's like I'm trying all this other stuff. I just did all the rejects Yeah, all the all the stuff that's as dangerous make potentially more dangerous And they sell you on the idea that they're not and so it's like No, man, bro that mentality is why I use like super drawl Methamaster like all these pro hormones turned out to be designer steroids So it's like waste of time right our next caller is christian from Nebraska christian. What's happening? How can we help you? Hey, sal adam and justin and doug great to be on the show. Thank you for taking my question Which is when will the maps shake weight program finally drop? Adam keeps trying to tell us he's like this created a long time ago. His forms are huge because of it. Yeah So, uh, anyways, I'll try to keep this short So I'm just going to give you all the information up front and then let it ride from there So I'm a 28 year old male around 160 165 pounds five nine remain between eight to 11% body fat I'm a lifelong lifter. I've always loved lifting weights and doing physically strenuous activities I currently feel in pretty good shape and fairly strong for my size But I have hit a lifting plateau for the past six to 12 months and have been trying to bulk to put on more muscle I find myself running into a few issues. So here are my questions First is tips for increasing appetite. I'm tracking tracking and trying to hit 3000 plus calories a day with 160 180 grams of protein I'm solid for three to five days in a row But then my appetite drops off and I essentially do a fast which basically makes that whole week end up in a maintenance Question two. Is there any case for purposely slowing down your metabolism to enter a bulk? I currently need to eat 3000 calories to gain muscle and it would be nice if I could slow down my metabolism and build muscle off of 25 or 2600 calories But I recognize many people would love to have a metabolism as fast as mine. So maybe that's short-sighted of me Um question three. I noticed my macros and calories are a lot harder to hit when my protein intake is high Is there an argument for going lighter on protein during a bulk? Maybe 140 to 150 grams for me and increasing my carbs and fat to help give me a better chance of sustaining calorie surplus Since I won't feel so satiated And then lastly just some additional context that I work a demanding job in energy technology sales and provide for my family My oldest is a little bit older than maximus and my youngest is a little younger than a radius So stress levels and sleep could probably be a little bit better. So I'm sure sal and adam can testify to I currently lift in the morning between 5 and 7 a.m. Before the my girls wake up I've been training in two to leave the past six months, but recently started maps in a bollock in reverse order And not a question But if you have any good youtube videos or resources with tips for making macro tracking less time consuming for Busy parents and professionals like me. That would also be really cool. Um, and there that that's the end. Was that was that fast enough? I'll start with the first one. Uh, it's all right Listen the eating more at 3000 plus count really hard. I know what that feels like. So it's very difficult The best piece of advice I could give you aside from and you're following maps in a bollock I was gonna say look at your workout programming, but obviously that's good Uh drink more calories So try giving yourself a shake in between meals or one before bed easy way to get an extra 500 calories that would be the best thing I think that might help The second part about slowing down your metabolism The short answer is no, uh, you could lose muscle that would slow your metabolism down But that's the opposite of what you want. So yeah, you're in you're in a bit of a of a tough situation I guess, uh, you know, you could look forward to the fact that you'll get older and that might slow down your metabolism a little bit But uh, but it's it's it's a challenging thing when you're dealing with the faster metabolism I know there's a lot of people listening right now want to throw their their shoe at their TV screen because they're dealing with the opposite issue you go to cuts like, you know, that's the benefit there It's like you're gonna have like that the grass is greener kind of effect He did bring up a good potential strategy though as far as reducing his protein intake It sounds like you're probably more like one and a half Per per pound of body weight. Yeah, that was a third part, right? And yes, there is there's a case So higher protein is more important when you're when you're in a deficit than it is when you're in a surplus Right when you're in a deficit a higher protein diet is uh, obviously it's more satiating so it helps with that but it's also Muscle sparing And you know, obviously one of the issues with dieting is that you you might lose some muscle as your carbohydrates fats and calories go up You don't need as much protein. And so in other words, if you let's say what was your body weight a hundred and would you say 160 to 165 Okay, so 160 to 165 you could eat a hundred and probably a hundred calories 100 grams of protein or 120 grams of protein And eat more carbs and fats if those are more palatable and allow you to eat more calories And you'll be you'll be okay If your calories are low and you're in a cut that's when you want to make sure the protein is really high But you're you don't need to eat a one to one when your calories are that high for the most part And I would bet that you probably Start to pack on a little bit of mass if you did what I just said because it'll help you with the Chloric intake part because protein really does Hammer the appetite. I want to add to that strategy too. Um, so I this was a big struggle of mine for most of for sure my 20s One of the mistakes that I I would make is because I knew that I needed more calories And I was always struggling to get more calories I'd always like lean towards these like high calorie meals and a lot of times I was piling on some garbage in there and then that would actually end up satiating me like for four or five hours at a time I found that when I ate on the leaner side earlier that my body would actually You know digest the food process it and then use it quicker and then I was ready to eat again Whereas if I were to eat something that was really heavy or higher calorie It would end up satiating me for a longer period of time So actually eating leaner foods earlier in the day and then allowing me to pile on the higher the higher fat Higher protein meals towards the the back half of the day if that makes sense That that helped me a lot by by doing that. Yeah. Yeah, it's a digestion I'm glad you said that Adam if you're eating foods that you're making you a little bloated or Lethargic that's gonna that's gonna hurt a lot. So The more calories I eat the more I need to pay attention to digestibility if it's if I'm trying to bulk I want to eat foods that are really easy to digest because otherwise I'm going to screw myself as the day goes on and that's probably a better way to say that what I said It's not so much like quote-unquote leaner foods It's food like rice is and like chicken my body can like tear through that if I was eating rice and You know ground turkey or chicken I felt like I could eat a quick 500 calories and then I was ready to eat in an hour again Whereas if I had like a real heavy You know bacon or steak and something type of breakfast with my eggs Like then I didn't want to eat till noon or one where if I ate something on the the lighter side easy easy for me to digest I was ready to eat that next meal again And so that was a major strategy that helped me continue to scale my calories And then with the shakes like, you know, make sure you eat dinner. Let's say by You know try to eat dinner by six o'clock Let's say you go to bed at 10 at eight o'clock I would drink a high calorie shake. It's a lot easier to get down Uh, get a shake down then to get then to get food down Especially at the end of the day And that was something I used to do back in the day because it was just a lot easier So I know I understand your challenge. I know a lot of people again are listening or like screw this guy But yeah, it could be really hard when you're trying to put on size and you're just you're burning through it Well, the other thing that helped a lot and it sounds like you're already doing it now The the mistake I was making when I was younger was Also training six seven days a week, you know, my thought process was the more I lift the harder I train the more muscle I was going to build one of the biggest, you know Summers I ever had as far as packing on muscle Was the year that I decided to back way off the amount of training I was doing and scale it back to three days a week Which was scary for me at first. I thought oh my god if I'm going to cut my training in half I'm going to lose all this muscle and the opposite was true In fact, I needed that probably that break from it because my body was just having a hard time keeping up With all the training and movement I just it allowed me to not have to eat as many calories to put on mass and size plus Gave me ample recovery time. So I was actually building instead of constantly breaking down. So that was another pivotal moment So if you're just now starting anabolic, hopefully you see those benefits too And I don't know what your training looked like before that Yeah, I definitely uh, you know Had that worry when I first uh went to anabolic the first time I did it I was kind of nervous about cutting my training in half and doing three foundational days But I actually responded pretty well to it. I think I was over training a bit So the past few years following maps, uh, anabolic math performance Um map strong. I've really uh, you know increased my performance overall so I love the programming that you guys do and and And it sounds counterintuitive, especially for people like me that just like to keep going But uh, that was probably the best thing for me to to have those foundational days and then focus on priming and trigger sessions on my off days So yeah, thank you for that. And then Sal you brought up the digestive Things and that's something I was thinking about too and um, I was I just ordered some math time So I think I'm gonna try try to give that a shot and see if that helps with my Digestion and maybe I will hit 3000 calories and won't feel so won't won't lose my appetite After three to five days if I'm using something like that, so I'm gonna give that a try too Yeah, I liked it with the with the math times. I'll do like one as I start eating and then one halfway through my meal Um, okay, I'll notice a difference for sure Cool. All right. Thanks for calling in man. Yeah. Hey, uh, just real quick I've been listening to show for four years because some asshole at the gym I used to go to didn't have headphones and forced everyone in the locker room to listen to your show each morning Hey But yeah, but but now I'm hooked and grateful for it So the fitness information is obviously great But it's also cool to follow along with the parenting stuff since I'm on a similar timeline with Sal and adam So your tips and commentary have definitely improved my overall quality of life and just thank you for everything guys Yeah, thank you, man. You're a good man. Thank you christian. Yeah. Have a good day.  So it's like I remember when uh, pakulski blew my mind with that I remember we sat down.  I'm trying to eat over 3,500 calories a day And it's it's hard. It sucks And you know what the the biggest issue is if I get to like noon or one and I'm behind the eight ball Forget about it. It's not gonna happen now because now I gotta what am I gonna, you know stuff Well, that was another piece of advice We didn't give him that I always give what I'm talking to already heavy in the morning It's so important to get ahead to get ahead of what you need Because otherwise you're playing catch-up and then you're stuffing yourself right before bed Which is not ideal for sleep. And so that was key Like I always knew that you know depending on where my chlor can take was I had always set like Noon time goals like okay my goal is to be at this many calories and this much protein By this time I knew if I would hit that that the rest of the day would go Well, if I was behind it a lot of times it'd be fun By the way, if you wanted to try the mass times I was talking about you go to mind pump partners.com And then you click on bio optimizers mass times and then there's a discount code there for you Our next caller is Carlos from Georgia. Carlos. What's happening? How can we help you? Hey, how's it going guys? Um I'm just wanted to say thank you Finding your podcast has helped me kind of put some filters and Wait through a lot of the bs. That's out there. So thanks Yeah, I'm I'm a relatively recent listener about a year ago. I started Um after I started myself, you know, I was a pretty big guy back in 2018 Changed the lifestyle lost 75 kilos more or less Kilos that's like 160 170 pounds Yeah, yeah a whole person. Wow, man. Great job, dude. Congratulations threadable. Thank you. Thank you And I never quite followed a program. I worked for a trainer for a very little time Just to get started at the gym because I hadn't never done that. I've never been athletic so our first few months I worked with the trainer and then I kind of Took it on my own and just bought aesthetics because um, I wanted to follow a program for the first time like a real Structured well done program not just me going in and saying, okay, I'm gonna do that less today And then I'll try and complement that as best I can um So my main thing is I want to know how to eat because I got great Loosing weight, you know by being in a deficit Um, I have no idea how to do the reverse Not without like the last time I tried to do a even a little bulk I ended up putting all body fat zero muscle And I'll be honest.  I deal with it every day Um, so any tips you can give me to a Get started on that first program with the right foot and b keep my nutrition doing well You know, I eat all organic now keep the trash out Um Eat pretty well. I just want to make sure I keep it consistent when I'm doing a bull for the first time Yeah, man. Well, first off great job, dude. That's a tremendous amount of weight to lose. It's a very very challenging Struggle, I want to comment too on your fear of going back to you know, how you were before I first of all, I understand that but I do want you to also understand that that fear is going to prevent you from doing What you need to do to continue to move forward I had a very similar fear of being skinny And so prevented me from doing things that um, I could have learned from with my body I figured it out later on as I got older. I don't have the same fear I had before So now I can manipulate diet and training in ways that are more beneficial versus what I used to do Which was constant bulk and constant fear of losing even a single, you know pound on the scale. So Consider that okay If you want to you got to revert in order to reverse out of it First off you have to have a good workout program and send the right muscle building signal maps. Aesthetic is good It's high volume though and a lot of people jump to that first And I would say that maps and ebolic is probably more appropriate for more people I'm not saying aesthetic isn't appropriate. It's just a lot of volume. It's a very high volume program Well, it's also not ideal for what his goal is Could you translate that Carlos yeah, we have You you just froze there. Could you start from the beginning of what you're saying there? Oh, yeah, I lost you guys too. So I was just saying for context. I did start the whole journey in 2018 ever since though, um I pretty much became a gym rat. Um You know, like I said, I don't follow a program But I do go six days a week actually When I was going through maps and ebolic maps aesthetic one of the things that attracted me to you guys's program was Hey, this is actually Less volume that don't want to do right now because right now I'm spending two and a half three hours of the gym and that's Sometimes I'm not even doing cardio. It's just all day waits. So one thing I've learned from listening to y'all is Maybe I need to step back give my body some chance to um Recover yeah build some muscle and then come back and I thought hey doing three Sessions heavy sessions and then in between doing those, you know focus sessions and Being a little easier on my body might be what I need as opposed to Because I went off the deep end at some point and at the end like after I lost all that weight I got so excited with what I could do now That I was doing, you know, orange theory fitness in the morning yoga at night waits in between Um, I went way too hard. Um, and I stepped it back But then I caught myself doing the same thing again, but with all weights now So Carlos your intuition is right, bro Your intuition is right and Sal is even more right with what he said first to you Which is the thing that's going to keep you from progressing is that exact fear of you're going to go back To being where you were before and you you need to you're not going to okay You you've definitely got way better habits. You already have a way better understanding around Eating in a caloric deficit and strength training But there are some things that you need to start moving towards if you really want to break this plateau And you've got to kind of trust the process and the first step and we're going to send you maps anabolic for free You need to get over to that program Okay, so it's even less volume than maps aesthetic And it's only three days a week of strength training Which should only take you about an hour and you should be out of that gym And the reason why this is so important is Part of what we need to do with you right now is to build your metabolism up And that's the reason why you're at this hard plateau right now is you've done an incredible job getting there And the only real answer to continuing to lose more weight is For from your perspective right now is creating a bigger calorie deficit Which would mean training longer and more and or eating less And i'm assuming you're probably already pretty low calorie right now And that's not where we want to be someone your size should be able to eat in the mid 2000s comfortably Maybe even higher And so that should be our goal right now is to slowly increase calories And get you to a plan part of what's going to happen as soon as you switch from Low-cal moving like crazy to moving less and more calories Weight's going to come on at first and you got to be okay with a few pounds coming on at first because the long term goal Is that we speed this metabolism up and then come back down the other direction Otherwise you're going to get caught in this nasty rut of the Going like crazy just to lose a few pounds and you then you fall off of it Then you gain back that way and you keep yoyoing back and forth Yeah, aesthetics might have been a lower amount of volume that we were doing before But it's still probably too much for what you're trying to do and where you're coming from So here's the deal you don't even have to bump your calories yet. Just go do maps and a ball Keep your calories the same That should start to get things moving and then slowly like 50 more calories a day Try that out for a week or two get them in the forum too So 50 more after that and then do that for a week or two and then slowly build it up with maps and a ball Like and then you'll see your strength gains go up as your strength. That's better. That's the best sign You could see that you're moving in the right direction We're going to put you in the forum too. Carlos is I'd like to follow along with your journey That way when you're feeling like afraid or down you can tag one of us and we can get you back on track Yeah, because we're this is a major. This is a I don't know. I would say Between the three of us. This is probably One of the most common Yeah clients that we would handle like this is very common someone in a situation just like yourself And I know firsthand How hard that mental hurdle is to get through years to break that that's right So use that forum Make sure you tag us make sure you talk to us every time you're questioning Anything you hear or what you're potentially doing allow us to kind of help you work through that Because what you need to do is probably going to be really difficult for you right now because of that fear But we got to get past that if we're really going to help you and get to a place Where you can intuitively eat intuitively train and feel very satisfied with the calories you're eating and not feel like you're hammering your body Six seven days a week just to maintain where you're at Gotcha Understand. All right. All right. All right, Carlos. It's gonna be tough, dude But you but you're you're you're totally on the right track We just got to move you in a in a little bit better more productive Direction, we got you buddy. You just hang you just make sure you talk to us in the forum Yeah, so just um, can I recap real quick? So I'll start it out of bollocks. No problem Keep calories the same. Maybe go 50 of What every week every other week I would just go 50 up wait and see how your body weight does As it stabilizes and you feel good, then you can go up another 50 you can go you can go as slow as you want And keep it 10,000 steps or so That's fine. No, no, that's perfect. All right. Perfect. Thank you so much Carlos you want to throw yoga in there or you want to throw stretching and mobility? Have fun with it. I mean, yeah, I kind of have to because I'm getting certified as a teacher, but Good for you, man. Well, there you go. Yeah, stuff like that is is totally fine Okay, cool. Appreciate it guys so much. All right, man. We'll see you on the inside Oh boy that that fear of you know going back to where you were before that is a very nasty Driver it it definitely hammered it prevented me from learning a lot for a long time Well, I mean, that's the thing you lose all this weight and it took You know so much effort to get there and it's it's like you just get so excited that you get to this place That you want to keep adding adding adding I had I had a handful of clients like this It would take a long time to get them out of that mentality that you know, you didn't have to keep Adding all of these things and all these extra activities to to be able to stave off that You know that that weight that was looming in their mind I really hope that he stays in contact with us in the forum because where he's at right now is You talk did you hear we said he's orange theory in the morning plus two hour Weight training routines and then yoga at night. Yeah, this that this that is and I miss we didn't even ask I don't know if he's counted his calories, but I can guess that he's probably Really low on the calorie intake in order to have lost that much weight over the last year and with all that activity Yeah, you know Justin you you you played at a pretty high level with football Is there a difference when you're playing the game to not lose versus playing the game to win? Oh, 100% yeah, so when you get stuck in this state of mind, you're not doing it to progress prevent defense Yeah, you're doing it just a fear of of going back and boy does that change the strategy and change your behaviors You know and in ways that are not beneficial Our next caller is a lexus from new jersey. Hey alexis. What's happening? How can we help you? Hey guys, how are you? Good good? I just want to thank you so much for all of the advice you put out especially Helping me a college student navigate the fitness world. It's very helpful So just to start off I am in college. I'm also an air force rotc Which is basically a program that allows University students to commission as officers in the air force and with that we do have physical training requirements to follow So the fitness test Is one and a half mile run along with push-ups and sit-ups And throughout the years. I've been able to follow maps power lift Aesthetic and now strong while only running like a mile and a half each week to make sure that I can still perform very well on the assessment, but This semester they're changing the requirements and I will be I will have to attend two in-person training sessions Which is 20 minutes of running 20 minutes of calisthenics and 20 minutes of like a Warm-up and cool down So that's twice a week in addition to working out on my own and those Workouts on my own. I have to run at least a mile Alone So my main goal though for this year or the next several years however long it takes Is to be able to squat 200 pounds beltless For six sets and four reps and I can currently do that with 155 pounds and the reason why it's so specific is because I'm currently running Map strong the third phase. I've been in it quite a while So I'm kind of happy with that range and those amount of sets. So that's why I have that goal so specific um, but basically my Major question is how would I transition from map strong into a different program While still accounting for these new pt requirements And still being able to achieve my goal of squatting the 200 pounds Is the the the pt requirements. Let me make sure I got this right you it's a For now on you're gonna have two times a week consistently for an hour that you have to follow their routine Or is this just a test or one time you have to go do that? It's going to be from here on out. Okay. Yeah, you know what here do this Alexis follow maps and a ball Do two foundational workouts a week and then do the other two workouts are the ones That you're doing with your with your with your group that you should see some good strength gains Transitioning that way it's less volume, but you're also doing the other workouts with everybody So in maps and a ball there's an option to do two foundational workouts a week I would follow that along with what you're doing And I bet you you would see some strength gains doing that I see My main my other concern is that I don't think that these pt sessions are going to be as Intense because they're like made to fit the average like college student And like I often find them not challenging because I did them in the past like the optional ones So I don't know like will that Even though I'll Decrease the volume and these new exercises aren't really that challenging like will that kind of hinder any Progress because I'm so used to training more and like lifting heavier Maybe but usually not usually the reduction in volume is what people need But try it out. I would say try out what I just said If you don't see some good strength gains within the first three weeks And you feel like I'm not doing enough try adding a third foundational workout Yeah, that's a perfect way to measure this to start off low Be honest with yourself be consistently tracking for three weeks making sure you're either staying strong or getting stronger And if you're not you can try adding a day I would just be worried about adding the third day because it doesn't feel like you're being challenged weight-wise But you're still training for an hour. Yeah, right It's a lot of activity that it will accumulate and I would think too like so Besides those those two days you have volume but also you have intensity so you could gauge You know those workouts, you know in terms of how much intensity you could also then crank up a bit To to provide you with you know adequate stimulus You could also you could also Do like a mod it like none of the programs are written specifically like this But here's where I would potentially modify for a client like yours So maybe you do have those two workout sessions and maybe they're the intensity is really low and it's pretty easy So then maybe one of those days we also practice squats We don't go really heavy But since our goal is to get better at the squat and you want to increase it maybe we have you and I have a technique day So i'm following maps anabolic to to a t two days a week But then if it's one of those weeks where it felt like oh those routines were really easy It didn't feel like it taxed my body at all 65 pounds on the bar That's right Do five sets of you know real lightweight and just work on you know Your your feet grip in the floor and your posture and coming out of the hole and just technique stuff So that will benefit you getting stronger in the squat by itself So you and just use that based off of how you feel from the other routines Got it. And should I keep my I listed like the amount of calories and grams of protein that i'm currently eating Should I change anything diet wise? I don't see in the question, but um, how many grams of protein are you eating a day and what's your body weight? So I weigh between 97 and 100 pounds And I eat between 90 to 110 grams of protein each day.  Yeah, that's good That's impressive. You're really strong. What is your what are your total calories look like? Uh between it depends like I would say 1600 to 1800 but usually like in the middle of that Okay, pretty pretty good calories. Yeah, that's not bad. I mean you could try bumping your calories a little bit To see if that helps You're pretty lean. Are you trying to get leaner? Are you okay with that? You just want to get stronger? Yeah, I'm okay with where I am. I'm just like sit on that 200 pounds.  We'll do all right. Well, thanks for calling in Alexis. And if you don't have maps in a ball we'll send that over to you Oh, yes, I don't I really appreciate that. Nope. No problem. Awesome. Good luck with school. Huh? Yep. Thank you so much Thanks guys Yeah, the uh, it's always challenging when you know, you're doing so much volume And it's challenging to cut it down because the mentality is always Well, if I do less that means I'm gonna get less results Oftentimes it's the opposite. You do less to get better results. I know it sounds crazy But uh, I would say eight out of ten times with very consistent people who work out all time That that's the direction they need to go Well, when you have a specific goal like this too, where you want to get stronger specifically at the squat There's other things that we can do that's not a full workout too I mean she can do things you can add to those calisthenic days that are that are probably Lower to moderate intensity days for her and just practice squatting or doing using prime and working on Mobility stuff if she has any things going on with that like there's We always look at like training as like this like, you know, this 50 60 minute window of like these intense lifts all time But it's like there's a lot of things when when you have goals like this that you can do To compliment your training without, you know, taxing the body so much Totally. Look if you like our information head over to mind pump free.com and check out all of our guides We have guides that can help you with almost any fitness or health goal You can also find all of us on social media So justin is on instagram at mind pump justin you can find me at mind pump sal and adam at mind pump adam


No matter where you are, one thing is clear. Your mindset will shift. You could be in the happiest state of your life, you could be in the most miserable state of your life. It's always going to shift. A simple, obvious point, like so many of the things I say, pretty simple and obvious, the kind of things that I talk about. But I find it useful to remember that, especially when I get into a negative mindset. It really seems to be part of the whole picture of a negative mindset is the feeling that I'm stuck in a place that's not going to get better. Maybe it's only going to get worse. And this seems to be described by a lot of people who experience strong negative states is the feeling of the way that they take up time. The way that they shrink our view of the world so that it feels like this place we're in now is everything. It is the whole world. It is our whole life. It is like being in a hole. The metaphor of a hole, the mental cave, the mental hole, certainly works for me. And so many of us have had that experience of feeling like we're in a hole. And it just seems like this is it. The whole wide universe with all the experiences and wonders beyond our imagination. Only a small fraction of which we could ever taste in life, but there's so much more out there.  This is my life now. My life is this little box, this little hole. So I find it useful to remind myself of the simple truth that whatever mindset I'm in will change. And it could be the opposite if I'm in a very positive mindset, if I feel everything is great in life, I don't want this to end. I just want this to keep going. Well, then it's a reminder to keep working, keep working on the fundamentals, keep the fundamentals going, keep building, keep growing. Because times will become more difficult again, and we can be ready, keep those fundamentals going so we can keep going through the tough times back to the good times and just keep everything moving. We can't just sit in the happy place and expect our hope that it lasts forever. So sometimes it seems like a mental state can go on for many days, just feeling the same kind of state, nothing appearing to change. But there's always that one point where the state changes. And I had that this morning. I woke up at 4.30 in the morning, couldn't get back to sleep, and I just had this thought loop going on. And I just felt like I felt the beginning of a new mindset. It was like a new way of thinking, a new paradigm, a new standard had become standard for me. Difficult to put into words, but the mindset is like a style of thinking, it's like an atmosphere. It's like a room in our minds, a way of interpreting the world, and it's always changing. So no matter what state you're in, keep the work going, keep the fundamentals going, and be ready for the shift. Whether it's good thing or bad thing, we can know for sure that whatever we are at now will be changing. And we will be bringing in something new, something that we really could not possibly imagine what it will be. And I like that, I like that feeling of knowing that wherever I think of my life defining this is my life, this is what it is like, whatever I think that is, it will change, and my life will become something that I never could have imagined. It seems to be maybe every few days, every few weeks, there's stages, steps of changing mindsets, sometimes little changes.  As long as we keep putting in the work, and even if we don't put in any work, we're still going to change no matter what. It just putting in the work makes it more likely to change in a good direction. But no matter what, things will change. And there is something new just over the horizon that before long will be here.