You are listening to the number one fitness health and entertainment podcast. This is Mind Pump. Happy New Year, everyone. Hey, Happy New Year 2021. Let's hope it gets better this year versus last. So in today's episode, we answered live questions from listeners of the show. So they called in, we answered their questions and gave them some free stuff. So you're going to love that part. That's the second half of the episode. The first half, which is 30, about 39 minutes long, was the intro portion where we talk about current events. We have fun conversation and we mentioned our sponsors. So let me tell you what happened in the intro portion of this episode. We opened up by talking about my aging and everyone's making fun of me. It's a good time. Then we talked about the nunchuck ninja that Justin saw outside. He was looking fierce. Really crazy. I talked about laughter yoga and how it may actually treat IBS. Haha. Jokes on you. Then we talked about the workouts that we're doing in the morning. It's a lot of fun. Justin, Adam and myself and Doug have been working out in the morning together and bonding like a family. Then we talked about the COVID stimulus bill and where all the money is pretty much going. We talked about Peloton and their acquisition of pre-core. It's a pretty cool. Still a good buy. We think in terms of their stock and then we talked about our current diets, how we're changing our diets. All of us are kind of in the mood to improve our body composition, which got us talking about one of our sponsors, Magic Spoon. Now Magic Spoon is a cereal company that makes lots of different cereals that taste like the kids cereals that you had when you were younger, except Magic Spoon has no sugar and it's very high in protein. This is quality protein. We're talking about whey protein, dairy protein in the cereal itself. So the macros are amazing. It's a wonderful meal to have when you want to have a treat, but you don't want to have a lot of sugar. Now, because you listen to Mind Pump, you get a discount on any of their products. Go check them out at MagicSpoon.com forward slash Mind Pump and then use the code Mind Pump for free shipping and I believe a discount. Oh, and by the way, if you go to the Instagram page of Mind Pump, the Mind Pump media Instagram page, right now we're doing a Magic Spoon giveaway. So go on there, leave a comment, tag some people and you might win some free Magic Spoon. Leave some blueberry for me. Cereal, after the intro, we got into the live questions. We had a lot of fun there and before the show starts, I want to let everybody know that the MAPS December promotion that we did last month to close out the year, we're going to be extending for a full week into January. So let me go over that with you. There's three workout bundles for three different types of people. Each workout bundle is about nine plus months of exercise programming. So it's all your workouts mapped out and planned out for you with the exercises, the sets, the reps, there's videos teaching how to do exercises properly. So here's the three different programs that you can sign up for the three bundles. The first one is for beginners. It's called the new to weightlifting bundle. The second one is for intermediate lifters. That's the body transformation bundle. And the third one is advanced. This one's called the New Year Extreme Intensity Bundle. Now all of these come with a 30-day money back guarantee and they all also come with one year of free access to our private forum. So you can ask questions, you can post pictures and videos of your lifts to get critiques. You can have great fitness and health debates. There's about 3,000 people on this forum and you get one year of free access. Go check everything out. Again, there's a week left for this. It's at mapsdecember.com. Again, that's M-A-P-S December.com. We on, Doug? We is on, man. Look, he doesn't have his headphones on. I'm ready, but I guess he doesn't have his headphones on. You don't need headphones on. Yeah, there you go. Grease it up. Oil that money. Nice and greasy. Every day, so this is the reason why, listen, when we, when we're all 65...  Yeah, when we're all 65 and I look 64... That's the reason. Yeah, and you look 90, that's why. No, no, here's what happens. I figured this out. I look older and then I start to look younger. It hasn't happened yet though, but it's going to happen. That's what you're counting on? Yeah, it's like this. It goes like this and then you're like here and then I go like this and then you can keep going up. Like you've looked 70 for 30 years. The reversing of you. You've looked 70 for 30 years. A long time. Once you... When I'm 75, I'll still look 70. Hell yeah.  So, when I managed my first gym, I was almost 20. I was 19 and I was signing up. So like this couple is member or whatever and we were talking and nice man was a husband and wife and the dude's like, oh, you're new to the, you know, Salinas. Salinas was the first club I managed. So I'm like, yeah, I live in San Jose. He's like, dude, we got to go hang out or a super cool guy. He's like, we can go to the bar and I'll show you this whatever and I'm like, oh, I can't. I can't go to the bar. He's like, oh, you don't drink because of fitness. Like, no, I'm not old enough. He's like, no, I'll get out of here. I showed him my license. He almost fell out of his chair. Do you know who they thought I was? How old? 32. 19 years old, bro. I thought I was 32 years old. That's funny. It's not that funny. You're mature. Yeah. And I'm like, oh, this will be all right when I'm like 40. I'll just, you know, I'll look younger. Yeah. Nope. Still doing it. Dude, I wish you guys would have seen I was driving to work this morning and there was this guy literally look like he was part of the the foot clan member from Ninja Turtles. Oh my God. Yeah, dude. He's walking on the street all dressed in black.  Isn't that illegal? I don't know. Aren't nun checks illegal here? Well, I mean, we're in California. So I mean, everything's illegal here. I mean, breathing.  Yeah. Adding is illegal. Actually, you're right, Adam. Walking outside is illegal. You're right. Yeah. California right now.  Dude, you know, it's fun. It's like it's getting to the point though, where you're not even getting shocked anymore. Some stuff to see though. Well, I'm just like, maybe he's just like waiting for somebody to say something because he wasn't wearing a mask. Oh, dude, I saw I saw someone jerking off. Yeah, dude. What? Dang. He was okay. So it's even more.  He had the hunched over shaking stuff going on. That's tough. Yeah. When you like live next to, you know, these encampments and all this, it's rough. What's it like for you? Is it getting better? Worse? What's it like over there? No, it's so it's restructured. It always kind of like disperses and then it moves in a new place, you know?  No, now it's like alongside the freeway. There's all these encampments like right alongside the road and like everybody's doing drugs and, you know, all out in the open and it's just, I don't know. Man, it's not good. It is not good. I've never understood why we don't just like, you know, build a little house out of plywood. I mean, they're using tarps and like poles and like it's not even like, didn't they try that? Wasn't that in like Seattle? Or yeah, did they do that? Like yeah, like an entrepreneur made all these like really cheap, affordable little like shelters and the government came in destroyed them all. Yeah. Oh, that's awesome. So, way to go. I also know, I also know, I know of people who, who bought a bunch of food and was trying to give it to homeless people and the city came and shut it down and threw the food away. Oh yeah, I've heard of that. I heard none of this stuff. Remember how it used to be really popular? Like people, I mean, I know we used to do this when I was younger. Like Nino Brown from what's that movie? New York City? It used to be very common like and I wanted to do this and I can't remember and maybe it was you, Sal or somebody said something to us like, you know, or we just like for Thanksgiving or something just make a big Thanksgiving meal and stand out on like on the street and hand it out to people shut down. Yeah, you can't do that.  That is so I know it's it's infuriate. Yeah. But even if you build that because is that because like some homeless person. See, I got better right there. I almost had bummed. Yep. Some homeless person sued somebody who's trying to give chicken away. No, I think it's okay. They say it's because of the safety of the of the homeless. Yeah. You know the trash can is way better for you. They get funding. It doesn't make it. Yeah. It doesn't make any sense. But I mean, and here's the thing. You could build the shelters, but there's a lot of mental illness. So I know also places that did that and it just ended up more problem. Well, yeah, I'm not I'm not saying you build the shelters thing that you're going to solve the homeless problem. It's just aesthetically it looked better instead of having all these tents and people doing that. You have these literally like I mean frame it up with some two by four and plywood. That's it. It doesn't I mean it's that's better than tarp. You know, and it would less more permanent. You know, they keep moving them around. Yeah. No, no. What they did now is the place that I was talking about is now the city put porta-potties there. So now they put bathrooms there. So I guess they're going to be there in LA. It's there's like a whole like there's like a blocks of it. Right? Yeah. Yeah. There is a wasteland 60,000 plus people homeless people in LA. It's a city. Yeah. Over there. That's crazy. Hey, I'm going to change the subject, but this is kind of an interesting study there, right? So I'm always looking up gut health studies, things that can help people with irritable bowel syndrome because it's something that I've always I'm always battling with on and off. You guys know this about me pretty annoying or whatever. Yeah. Diarrhea butt. Yeah. So thank you for spelling it out. No, that's not that's not what bubble butt means. It's different. Yeah.  He's diarrhea. He's not bubble. Bubble. Bubble E butt. He's double cake.  Anyway, so there was a study that compared anti-anxiety medications because anti-anxiety medications help a lot of people with IBS because when you're anxious, a lot of it can affect your gut. And you might not even notice that you're anxious, but that's kind of where it tends to get centered.  So they compared medication like anti-anxiety medications to laughter yoga. You guys know what laughter yoga is? Laughter yoga. Have you guys heard of laughter yoga? Is this a Connor Murphy play on us right now? Seriously. No, this is a real study. This is it. No, but that's like a true form of yoga. This is made up. It's real. And so what you do in laughter yoga is while you're doing your yoga, you, ha, ha, ha, ha, ha. We're getting trolled right now. Doug, will you look this up? Is there such thing as laughter yoga? Bro, I'll pull the study up. Hey, this just reminded me though. It doesn't surprise me. Hey, are you guys following our boy Connor Murphy over there right now? Of course. What's the name of the yoga he's doing? He calls it perma-sadi or something? Yeah, something like that. Permasadi, yeah. Permasadi or something like that. How come he's never practicing with guys? He was doing this one. What did he call it? I don't even, the name is like the dove wing or something. They're all just like, it's like a train of girls that he's got, he's got her legs wrapped around her. Oh, there it is. Laughter yoga international. Whoa. It's a global movement. Look at that. It's a global movement. I'm telling you. So anyway, you laugh while you do it and you make it. By the way, here's an interesting thing.  Yeah, they do actually. So here's the thing about laughter, by the way. If you pretend to laugh, you often will laugh for real. So if you're listening right now.  Well, so here's the thing. I wonder where that transition is coming. Where's the brown coming in? Well, dude, so they compared laughter yoga to anti-anxiety medication for IBS. And guess what? The laughter yoga did better. It actually worked better than the anti-anxiety medications for IBS. Oh, really? Yes. So if you guys see me laughing for no reason. Now, because of that, have you looked into, like, what the protocol looks like?  All I've seen in the YouTube videos is people are like, huh, huh, huh, huh, huh, huh, as they're doing. It's so funny. Because I've seen glimpses of this, like, from watching all those, like, cult documentaries. You know, like, they get into the naked yoga weird stuff. But then they start all laughing together and then crying, like, immediately after altogether and holding each other. And I'm like, what is going on? You know, by the way, you're right, Adam. He's hella into cult stuff. Yeah. But you know why? Why? Because you and I are his partners. I'm always on the lookout. He's licking out for the sides. He's not sure he's in one. He's like, I swear to God, I must be good. I gotta make sure. I gotta check all the boxes. He's all paranoid about it. Because, like, real easy turns into a sex cult. You just never know. That's your big concern? Yeah, every time. You just watch the trends.  Well, what are you doing? He's like, Adam's doing this, like, inner thigh work on me. Massage? It's really crazy. We're getting a lot of audience, but, you know, like, I don't know why. She's like, what does he do? Are you sure that's not a, are you in a cult, Justin? No? He's like, I don't think so. I'm fine. I don't think so. She's like, I mean, we do drugs before, but that's just to loosen up my hip. These guys are kind of charismatic. You know what I'm saying? Anyway, hey, I want to tell you guys, I am having some of the best workouts ever with you guys. Now that we're working out in the morning together sometimes. Well, this is, we are- Serious bro time. I believe we've already passed the record, right? It's only been three workouts. Yeah, I think we have. I mean, I was, I was- Consecutive. Yeah, I don't think we've had more than a handful of total workouts together. We don't, we don't- Especially like, like good workouts that we've been doing.  Yeah. Where it's like, you know, Sal goes over and does every machine. Justin goes in squats. I go do mobility work. You know what I'm saying? We've done some of that. Predictable. Yeah, yeah.  Yeah, we're training, right? Which is, it's a lot of fun, and I like what your idea about each of us kind of, you know, picking the exercises for the day and doing it. Yeah. Because it's different. It's a lot of fun. It's very motivating. It's very motivating to work out with you guys. It's a lot of fun, dude. Yeah. This is awesome. Yeah, yeah. I'm enjoying this. It's bringing it back for sure. It is. I'm enjoying this process. You know, I don't work out usually with people. I worked out with Jessica. That's a lot of fun in the past. I've worked out alone, but it's good to work out with people that are, you know, self-aware. We're doing our thing. So far, ego hasn't kicked in. Not going to say it's not going to. That will be the greatest- I think we've already discussed this, right? Off-hair. The greatest challenge will be that, right? Like his- He's feeling good. Yeah. Because right now, let's eat. I mean, right now, everybody is like easing their way in, because, I mean, the amount of consistency and training volume that we're moving into right now is relatively- at least for me, it's- I've been training like one, two-day, a good week, three-day week type of training volume, a few sets on muscle groups. So I'm definitely sore right now. I'm really trying to manage. This is, like, way more curls than I've ever done. So I have to be really- Be really cautious, you know? How I move forward. Dude, Justin's arms are going to explode. Oh, yeah. Guarantee it. Because he's never done that. I love it, because as we're working out today, even Justin's like, he's getting used to the arm pump. Yeah. You know what I mean? He's like, I feel weird. I can't, like, move him. I feel like I'm standing like this. It's kind of amazing. It's not bad. This is how we ease him into the cult. Yeah. It's how we ease the great- Bodybuilding cult. Courtney's super supportive. Aren't you going to go to the gym early this morning? Yeah. She's always kicking me out of the house now. Did you get that going? Yeah. Anyway, it's pretty awesome. Dude, you know what I'm loving right now? Are you guys seeing all the COVID stimulus bill means? Oh, the $600 ones?  The coals one had me laugh at that one. It's like the next stimulus bill is going to be a coals gift card. Yeah. Or whatever. Dude, did you see what the spending was done on? I don't. Did you guys see the breakdown? Oh, please God. Tell me. Tell me. I want to know what it looks like. All right. All right. It's a total, right? Okay. So here's where some of it's going. Like what is it? Okay. Do the math for me on the stimulus. Like how many, do you guys know how many people are getting that check? What number? Well, so I know $600 for every American. Yeah. It's not $900 billion. It's way less. That's what I'm talking about. The vast majority. So here's what it goes. It goes, the office of the secretary gets $47 million. Homeland security gets a million. Partnerships and public engineering gets $7 million. Assistant secretary for administration, $22 million.  Assistant secretary of what? Civil rights, $22 million. Department of agriculture, $108 million. And then there's millions of dollars that are going to overseas. In fact, I can't remember what country. Just silly. I can't remember what overseas country we sent $23 million to for boats. That's literally what we did. Boats. I forgot where it was, but we're sending money over to this one country, $23 million for boats. You guys realize this was a 5,000 page bill. So the previous stimulus, right? When they were trying to pass it, the Congress was like, oh, I don't know if I want to pass it. We got to read it. It was 1200 before that. Oh yeah. This one, which passed. Nancy Pelosi prefers this one. Yeah. It was 5,000 page bills. Does anybody read all 5,000 pages? Eight hours they were given. Eight hours to read 5,000 pages. They do it on purpose. And what they do is they inject. That's comical. I know.  Oh, you get 600 bucks for each child, too?  I got three kids.  I don't think everybody gets it though. I think it's, you have to make. No, I know that everybody gets it. You're not getting it. I'm not getting it. I know we're not getting it. That's why I want to know how many people are actually getting the $600. There's a big portion of people that are not getting that money, too. So single people earning up to $75,000 will get 600 bucks. You know, this makes me, it's frustrating because you have $900 billion. A small fraction of it goes to the people. Yeah. $600 after. Didn't they pass, like so the government is exempt. You know, like they were able to basically bail themselves out. Oh yeah, totally. And again, a lot of money is going overseas. There's a lot of Middle Eastern countries with money. The second stimulus check will be phased entirely for single people earning over $87,000 or married couples earning more than $174,000. So they're actually going to relieve, they're going to go to, I mean that's considered upper class, right? If you're up there. I guess. $600 for each dependent child. So we know, so it's okay. So we know for a fact that there's another stimulus for sure behind this. I don't know. Don't wait. This is going to keep going. Well, I mean, I sent you guys that the webinar that Peter Linneman did that I thought was really good. And his prediction was $4 trillion more coming. Just keep going. Yeah. $4 trillion more by the end of 2021 was his prediction. Well, I mean, technically you have the, because they're going to keep doing this until they say that things go back to normal. This vaccine, if it's effective and if a lot of people use it and it's safe and it's relatively safe, it's still going to take a long time because there's a lot of people that would need to get it. Right now they're focusing on healthcare workers and then they're going to focus on people who are at highest risk. It's going to take months and months before. Are you guys watching? I'm not, I'm totally not watching. Like where we're at, like with numbers for day. Like we had like, I know the last time we brought this up on the show, I think we were at the, like had a record. I got fatigued with all that stuff. Yeah. I did too.  Yeah. I keep my finger on the pulse. Oh, that's what I do. That's where your finger is. So for the US, yeah, we're still riding the high wave. And then for California, because that's where we are, right? So we could check California. I know California is still in first. And we had like a record breaking. It looks like it might be coming down though. It's too early to, it's too early to tell though, you know, kind of what's going on. Did you read the Arthur Brooks article that Jackie shared about encouraging people to still see each other? I didn't read it. Oh yeah. I didn't. Was it good? Yeah, it was good. I mean, just in talking about, I think that we're, I think we don't realize how important that is. It's already like a, it's already a challenging time for a lot of people. Like a lot of people report high stress during this time as it is. Like it's just a stressful time of the year. Yeah. We talk about like, or we see the holiday cheer with lights and celebration. But in reality, like there's a large percentage of people that actually report like a lot of stress during this time of year. And then adding in the fact that we're being told to not see anybody. It's a risk versus reward thing. Okay. So, you know, I'll give you, let me give you an example. Let's say you sign up for an OCR race. OCR race involves lots of swinging and climbing and jumping and throwing. It's high intensity and the injury risk is relatively high. Especially it's very high compared to regular life, right?  But why do so many people do OCR race? And why do so many people who do the races? Why are those people typically not your typical fitness fanatics, but rather your normal desk jockeys, right? The reason why they do it is the risk is worth the reward for them. They're at work. And we knew this, you know, we went to an OCR race years ago and we were blown away by the energy and the enthusiasm and the value people got. And it made sense when I saw it because here you have a bunch of people working offices, feeling crappy, don't feel challenged or whatever. And they're going, they're definitely risking their bodies for injury, but the reward to them was so much more valuable. So I think that's the way you got to look at this. Everything's been catered to our comfort and it's just, you know, people just have lost that edge, that toughness and to be reintroduced to that, it's like, you know, the human body is very resilient. We're forgetting that because we're not putting any work in the preventative process of it. Nobody's hyping that part of it up. Everybody's just stuck in the fear of everything that's coming at us. Like you can do stuff about this.  Yeah, I think it's just, again, risk versus reward. You got to figure that out, you know, for yourself. So are you, have you talked to your family? I know your family's all into stock and so without. What are they saying about the stock market right now? Well, Peloton, well, I know that there's some bids and some dips, but Peloton, do you guys see what Peloton did? Yeah, yeah. Yeah, so Peloton announced that they're going to be acquiring, it's a pre-core. Wow. It's a $400 million deal. Huge. Yeah, big deal. And when that happened, the stock skyrocketed. Now I think Peloton's a good buy because I don't see the gyms recovering anytime soon. And I feel like Peloton's kind of a hedge against that, right? Yeah. Well, that's interesting because Lulu Lemon bought Mir, right? Oh, did that? Yes.  No, it's interesting. I'm watching that race right now.  They have. That's a big company. They have and it's interesting because I don't know, because pre-core, they must have suffered a lot, right? From, or feeling the pain from what's happening. Sure, I bet you they got a deal. I bet buying them right now, I'm sure they got some sort of a deal for it because I doubt there's a lot of gyms ordering pre-core because pre-core, I would imagine their biggest money is made, not direct to consumer, but to big commercial gyms. Yeah, it is. Yeah. I mean, that's most of their, I'm sure most of their sales. And so if you got, if right now gyms are closed, there's definitely no gyms opening up. And normally in the United States, I mean, geez, just working for 24-hour fitness, I think we were averaging at one point, like a gym a month or a gym every week that was being built. That's just one company. I mean, there's probably a gym being built every single day, which is huge opportunity for company pre-core. Well, right now everything's shut down. So that's probably, they took a huge hit, I would imagine. And I bet, I bet they got a good deal for them. Yeah.  I remember when pre-core first made their entrance into the gyms. It was the first time that I saw a machine completely take over. Like when I started in the gyms in 97, the cardio areas consisted of treadmills, bikes, rowers, and stair masters. And that was it. All of a sudden they brought in these pre-core machines, ellipticals, and it was just, it exploded. And all of a sudden it was the ellipticals, the pre-cores that made up a majority of the equipment. Did you start, you started at them after that, right? Yeah. But it was right when it was, because I mean I remember, because I remember we used to pitch it all the time, it was a no impact. Right. That was the big selling point on it. Was, you know, that running on a treadmill, running outside was so bad for your joints and your constant pounding. And the elliptical pre-core, whatever, took all that impact. So it was a great selling point. So I think that's why I went nuts, right? Yeah. I liked using them quite a bit because of that. And then there was... I could do it, dude. That movement is so weird. Oh, you never... I did big time. That was such a... It's so dumb. It's so lame. It's so funny. Oh, man, never in my life. Just because that is really cool, you know what he loves, though? He loves the fucking... What's the bike?  Oh, yeah, yeah, yeah. Oh, bro, yeah, you can sprint on those things. Come on. You can sprint on a pre-core. It looks like a... You know what? That one looks like the giant...  You can sprint like two inches.  You know what I'm saying? Those little white ones that... It's bold and it works. They had a fan on it. You know what I'm saying? Just a bigger version of it.   It's a brilliant machine. I bet you also like the hand... What was that thing called? The Erg or whatever? Did you do this? Oh, the hand. Did you like that? No. Why would I do that? Oh, I guess it wasn't cool enough. They need to make a cardio machine that makes you like saw wood or something at the same time. Justin will be... No, like the Vertamax or not the... Oh, when that climbs? Yeah, the one with Jacob Slatter. Oh, why? Because the Russian and Rocky Ford did it?  That's why. Yeah, it's like hard. Why do cardio that's like... I want to go back to our training and stuff like that because I think it's good for us that we haven't talked a lot about this stuff in a while, is sharing what's going on to diet-wise. Like where are you guys at? Because everybody's kind of ramping up their training and their consistency. Like where are you all at with your diet? What are you doing right now? I'm just trying to clean it up. Just trying to get back to the basics. So no single cheeseburgers, no double. Yeah, exactly. I go slow. I go very, very slow. So usually what I'll do is the first thing I'll do is I'll work on breakfast. So my breakfast was a bunch of egg yolks and eggs and toast and that kind of stuff. Now I've brought it down to less eggs, protein shake, and there's no carbohydrates. Oh, so you're dropping calories, right? I'm dropping just for breakfast. I also did a bunch of meal prep over the weekend. And right now I'm not counting anything. I'm just eating as much as I want, but making it whole natural kind of healthy foods. And then the next step is I start to kind of bring it down a little bit, but we'll see. I'm not ready to cut yet. I'm not really ready to cut. I think I'm going to just clean it up, eat better. Yeah. And then see what happens and then slowly start to cut. Yeah, yeah. What about you? So right now I have to increase, right? So when I'm inconsistent with dieting and training and stuff, my MO is like eating once or twice a day. So like, and that, which is terrible for me, for my size, the amount of protein that I need to intake in a day just to maintain the lean mass that I have my body. So that's what happens to me is I get, and I think a lot of people think on the outside, looking in there like, oh, you look fine, you know, because I don't, I don't blow up when I, when I'm off my diet or I'm not eating well. I don't like all of a sudden get massive and big. What I do is I lose muscle and then I start to get a gut is what happens to me. So, and that's because not consuming enough good protein and training consistently. And then if I do over consume on the calories, it's, you know, sugar, carbs, it's bad food. So for me, it's actually like introducing foods, right? So getting back to, I was getting, I wasn't eating breakfast for the longest time. So back to like consistently eating a balanced breakfast. And that could look like a different thing. So yesterday it was, you know, oatmeal, blueberries, strawberries, walnuts, and then some whey protein. Was it, I think the day before that, I think I used magic spoon today was scrambled eggs and sourdough toast. So I, for me, I know that I have to bump protein up. Like I know that even though I'm not tracking yet, and I'm not there yet either. So right now, similar to both of you guys, I think is like nobody's tracking. I'm not tracking either. I just know that it's really, really low. So I'm just conscious of like making sure I do that first. I'll probably start tracking next week sometime. Actually, I lied. I am tracking protein. That's the only thing that I'm tracking. I'm trying to get 180 to 200 grams a day and then everything else I'm not tracking. And you know, when you do it, it's actually, especially when you're above 120, 130 grams of protein, it's not easy to eat that much protein. It really isn't. Once you start to track, you're like, man, I got a lot of... Yeah, it's pretty difficult. I know that's why that's the main focus initially, is to just start really like making sure I'm consuming the protein. And breakfast has always been one of those where I'm like very low in terms of calories. And so just beefing that up quite a bit and getting protein and focusing on that first thing for me has helped quite a bit. Well, yeah, if I don't get a good solid 50 to 70 grams of protein before noon, I'm playing ketchup all day. That's why I have to have at least a good solid breakfast that's got a good 30 to 40. You said magic spoon. What does it look like serving wise for you? Oh, by the way, remember when the last time we did a magic spoon commercial, we were talking about how many cups is normal. So I was like, you know what? I need just to double check our advice on there or what we were saying. What looks like a bowl. Three cups. Three cups is like a standard bowl size for your dishware or whatever. And it's not full all the way to the brim. It's not halfway. How many grams of protein was that? So that's four servings. So a serving is three quarters. So I believe there's what, 10 in every serving. If I remember, recall, right, Doug? So that would be 40 grams of protein. 40 something grams of protein. Yeah. And are you doing dairy or are you doing almond milk? So, okay, I normally do almond milk, but because Max, once we took Max off of breast milk, we put him on to grass-fed organic vitamin D. So I've actually been, I haven't had that in like years. Vitamin D milk, I haven't had. Oh, that's what I've been running on for. Oh, yeah, I see. That's why you see it in my physique. It does a buddy good. He goes down smooth like whole milk. Hold on. Have you tried the, have you seen the A2 milk or whatever? Have you seen the label of that? A2. I think it's A2. I think that's what it is. It's a easier, more digestible source of protein, and it's supposed to be better for kids. So I don't know, look into it. I did a little bit of research. Oh, interesting. Yeah. I mean, we were going for the most whole natural version I could, which is the grass-fed organic vitamin D. When my older kids were little, this is when you used to be able to buy unpasteurized raw milk. Yeah, I wanted to go raw. Dude, you can't find it anywhere. Yeah, I wanted to go raw. I tried to convince Katrina to go that, but you just can't find it anywhere. You can't. There it is. Yeah, so it's A2 milk. Apparently it's a different type of protein in the milk, and it's easier to digest. I have to do more research on it. It's not even a commercial one. Is it all thin, or is it like nice and creamy? No, it's still the same kind of milk. Come on, man. This guy needs whipped cream in his cereal.  What are you doing? You've been doing vitamin D milk this whole time? Yeah. Damn, bro. Yeah, I go home like, why mess around? Get all the vitamins and nutrients. Bro, vitamin D milk, cheese, bro. I don't know, dude. This is a lot of dairy. I can handle it. There's people out there that can't handle it. Bro, the toilet would disagree. Yeah, it agrees. The car chase that we see in the toilet afterward. No, you know what though? I'm jealous because I wish I could have dairy for the sole purpose of being able to have milk. It's nature's amazing coaching. I feel like we're, I don't know. I'm not sold yet on Justin yet on his tolerance with it. But I know that I have a better tolerance for it than you do. But I can't go too far. So I can totally have a bowl of cereal with vitamin D milk. Totally fine. I could totally add cheese to my chicken tacos that I make. Totally fine. But if I sit and have like a good size bowl of ice cream or I have like milk and even a small serving of ice cream or something in the day, that's too much. I wonder what would happen if you just took lactase, the enzyme that breaks down lactase. So I've never done that before. I bet you it would help you because I can't do dairy proteins. So I could do no lactose. I can do that all day long.  But some people, if they take a, because lactate pills are cheap. You know that, right? Yeah, I know. I know you carry them everywhere. No, I don't have lactate pills. That was at the Tahoe house? That's not for me. That's Doug's. That's mine. Oh, that's yours. Yeah. I've been meaning to try that. Does it make you able to have dairy Doug when you do that? Yeah. I can have a certain amount, but it doesn't completely take care of it. Okay. See, that's probably similar. Maybe I can get away with a little bit more, but I noticed like, so if I have ice cream, right? So if I decided like, I'm going to treat myself and have it, I have to have a very small portion and I have to be cognizant of what I ate the rest of the day. So if I, I couldn't have done like vitamin D magic spoon cereal for breakfast and then cheese on some chicken tacos and then have a bowl ice. I'm fucked. Too much. Too much. But if I did no dairy really all day long, I can probably get away with, especially if I trained. I noticed too, like if I've trained really high and my body's depleted, I can handle a little bit more. Yeah. See, just this conversation is going to mess up my stomach. That's awesome. I have to do it. Super intolerant to this. I tell you what, dude, I wish, I wish I could. So when I was younger, I went through this bulking phase.  Yeah, that for sure caused this. It was cheap, you know? You just buy it at the grocery store. I drink a lot of milk, too. Milk tastes good, you know? Do you like that, too, with milk? Yeah, at least. My little brother was like that. Like two gallons a week. He would come, like we'd go play basketball or something. He'd come in and he'd be so thirsty and he'd pour a tall glass of milk to quench his thirst. To be on the Midwest, do that like crazy still. Really? Yeah, it's like a thing. They drink like milk with dinner. Yeah. Is that what you do? No, I don't do that. So how do you have your milk then if you have so much? Well, I don't need more. He bathes in it. Yeah. You saw the magic spoon commercial? I'll definitely put whole milk and magic spoon and enjoy that. I'm so good. Makes me so jealous. You know what? Here's the thing, though. So I was born on that. And then probably by high school, I was down to like 2%. By the time I got into lifting weights, I was down to nonfat milk.  What a waste of time. I know, I know. Then we went that way. And then now I'm like almond milk, macadamia milk, things like that. Macadamia milk's amazing. And I actually prefer it. You know, even though I'm okay with it. That's how good you are at the psychological piece, Adam. You think I've closed myself really well? 100%. You're really good at that. And hey, that's a testament, dude. If whatever you're doing, if you can convince yourself it's better. Nut milk and nut cheese is first world. I'm a closer. I'm the best at closing myself for sure. Hey, tell me that you don't have to do that to yourself when you're changing weight. Yeah, no. Well, jeez. I mean so much of what we talk about in everything, right? When it comes to nutrition and exercise, it is psychological.  You're going to hate it. You're going to hate it. You know, just reframe that. And even if you're lying to yourself, lie to yourself for a while, sooner or later become the truth. You did that with fish.  We're talking about. No, you said that. I didn't say that. When did you like fish? I've been telling myself that I like it. For the last two years. Yeah. I don't go out of my way to get it.  I don't go out of my way to get it. I don't go out of my way to get it. You're not really fine, but you just can't get into it because they would never understand. Really, what kind of fish do you guys eat, salmon? Salmon. Yeah. Keep it. Here's the thing. If you don't like fish, salmon is not a good call. If you don't like fish, you should go with things like halibut, all the whites, all the whites, tilapia, sea bass. Those are good fishes. If you're not a big salmon, everyone goes to salmon because salmon is one of the best nutritionally. But it also tastes fishy. If you're not a fish... My brother-in-law goes all the time up to Alaska. We've been taking some of his salmon, King salmon that he gets up there. I bet that's amazing. It's good. Yeah. We'll barbecue it or whatever. You know what the trick is with salmon that I learned from Doug a long time? I learned it from Doug back when... Doug, when you and I went down to San Diego for that convention years ago. He names his fish. Yeah. He makes friends with it first. I love pimo. Yeah. No. Here's the deal. Salmon is way better when it's rare. Like, don't over... Yeah. If you make it rare to medium... I love... If you fully cook salmon, it's not good. Yeah. If it's nice... And Doug taught me that. I remember we were down there and we were ordering food and he ordered salmon and then he told the guy, he goes, but medium rare and I'm like, I don't know if you could do that with fish. So I'm like, let me give that a shot. Way different. So my favorite sashimi... Is it sashimi? Yeah, sashimi. Yeah, sashimi. Yeah, sashimi. My favorite sashimi is salmon. So that's why I always order. I like it like that. I don't like salmon cooked. And then you get the after-burp. Yeah, yeah, yeah. It's not good. I used to eat tilapia all the time, but that's only because I thought you were... You made you leaner. You know what the bodybuilder just said? That it thins your skin. That's like the... That's a myth that's going around. That's still around too. Oh my God. And I want to say... I want to say it was a... It thins your skin. Who came up with that?  One of the... One of the pro bodybuilders that like used to say that. Yeah. I bet you could look it up. You could say anything. Yeah, I bet you could look up. Pro bodybuilder says I got leaner. Maybe because of the calories. Yeah, the calories. That's... Well, that's exactly what a lot of them... A lot of them, they go on this diet because it's been passed down, right? So I remember seeing this going like, oh my God, I just want to punch myself in the face. It's six meals of it. Yeah, they would... So they... Oh, it's the final three weeks to prep and they would switch over to tilapia and they all thought it was like this magical thing in tilapia.  I'm like, it's like literally a hundred calories. That's why.  Like, Jesus, I have a little bit of variety there. I will say this though, tilapia is very easy to cook and eat. It's a garbage fish though.  Bottom feeder. Yeah, it's a bottom feeder. Yeah, you're eating... Flounder. Yeah. I mean, it's like... Do you guys like mussels? I don't mean like on my body, but you know, like the shell fish. I just really like... I just like, yeah, I like them on your butt.  I've never been a big mussel eater, yeah. Really? It's amazing for me. I mean, I'll do it like if it's in like... What about clams and... I will. I'll have them, right? If someone's serving them or like... I like oysters, like barbecued oysters are cool, but I'm not a big... See, tilapia, easy. If you make it in the oven, put some lemon on it, and it's super light, and you can eat a ton of it. Yeah, you do that with halibut though. You do that with halibut or sea bass, and you get the same experience, and it's a better fish. Isn't sea bass more expensive?  Well, again, it's cheap. That's what I'm saying. It's cheap because it's nothing. They're made up of garbage.  Air fish. Yeah, exactly. And everybody goes, oh, man, you can buy cases of stuff for like 20 bucks.  It's 100 calories of nothing. That's what... They use it to clean the sewer water.  Well, it's... Didn't thin my skin though. In the bodybuilding community, it is the staple. Tilapia with asparagus. Asparagus, yeah. Because asparagus is a natural... Doradic. Yeah, doradic. Thank you. So that's like the staple like bodybuilder final two or three weeks. No, I did, yeah. And they moved from chicken breast. It used to be chicken breast. Chicken breast, chicken breast. And then I was like, no, it's tilapia. Yeah, I did everything. I was ground turkey, steak, you know, whatever. Like, I just calculated my calories. That's pretty actually simple. I was like, I don't want to switch to tilapia. Yeah, I feel my beef for me still to this day is the best source of protein. I just feel my best, easy to digest. Definitely. The most energy. I agree with that. Although I do know... And I haven't done this though. And I've wanted to do... I think I'm the only one who hasn't done the carnivore diet, right? You both have, right? I did it for a second more as an elimination, but yeah. Oh, you did? So you didn't do like the full thing? I did it for a short, relatively short period of time. Yeah, so when I eat a lot of red meat, I tend to not feel great.   So I don't know if I've never done like pure like grass-fed good healthy meat and done like a whole carnivore diet to see how I feel. But I do feel like if I over-consume, if I'm eating all of my protein sources coming from red meat, that's what the best I ever feel is rotating. Is week by week, like looking at last week, what was it mostly? Did I have a lot of turkey? Did I have a lot of fish? Did I have a lot of red meat? Whatever it wasn't, that's what I'm doing the next week. Yeah, I felt it was actually really nice from my digestive system, but surprisingly, but at the same time it was like such a chore. I was not eating enough calories. It was like if I really wanted to eat the way I should have, I should have even incorporated more meat every day. And I just was like, oh, I was like overwhelmed with it. People like, I lose weight when I do the carnivore diet. Well, yeah, you ever eat just steak? Yeah. Dude, it's hard to do. After a couple of days, I don't want to eat anymore.  So I was like 225 or so and trying to do keto and like, eat enough calories to like, Just eating just macadamia nuts and avocado. Yeah, I remember Tony, I remember I came to you one day and I'm like, this diet is stupid, Sal. I'm like, you literally eat like six of the same things. They're eating a stick of butter. He said it to me like I was the inventor. I didn't invent it, Bron. Why'd you do this to me, Sal? I was so angry at that time at him because he was like all, remember when he gets excited about something? Yeah, he was like all keto guy going all about it. I am very convincing. And I'm like, avocado, macadamia nuts, bacon and steak every day. I'm like, I'm cool with that. Our first caller is Julia from San Diego. Hi, Julia. Hi guys, how are you? Good, good. So what's your question? So in the past, probably six months, I ran Maps Anabolic and Maps Aesthetic in that order. I loved them, had great results, really liked that. I really liked the three day program as a teacher. It just works with my schedule. And in that time, I've reversed from 1600 calories to 2500 calories. Wow. And I'm feeling strong. I'm feeling good. Yeah, it's been a really good journey for me. And I don't feel done yet. So I want to reverse up to like 2900, 3000 calories. So I'm thinking I want to do one more program before I start to cut. So I was thinking about doing performance for the last program in my reverse. But my main question is what should I do for my cut? I was thinking Aesthetic would be a good program to go back to just with all of the supersetting. It had a lot of endurance in it. And I'm just kind of wondering what would be the best program for that. Because it'll be my first time doing a cut with a program like this. Great question. First of all, awesome job. Congratulations with that. Yeah, and I'm glad you said that on the podcast. Because oftentimes when we talk about getting your metabolism faster, sometimes we get pushback from people in academia and say, they'll say things like, oh, it doesn't boost that much.  Did you gain lots of body fat in that process? Were you able to maintain yourself somewhat while getting your calories to go up that high? No, I think I definitely have gained weight. But it looks good. It's definitely something I needed to do. It's been all positive. But there's definitely been body fat but more muscle than anything I would say. That's excellent. OK, so if you want to continue to reverse, especially at the amount of calories that you're able to eat now, which is very decent for a female, you might want to go with a program that's a little bit more strength focused for the reverse. So I would continue to go up in the calories. So Map Strong might be a more effective program specifically for that. And then when you cut, Map's performance would be an excellent program to cut with because of the athletic component, the mobility component. The endurance phase. Oh, yeah, all the endurance phase. And the focus is on performance, which is something that's good to do when you're cutting because it keeps your mind focused on how you feel rather than how you look, which is, in my opinion, always a better approach. Yeah. I love that. Yeah, I love that. So as you're reversing out, as you continue to bump up the calories, Map's strong. Then when you're ready to cut, go to Map's performance. And when you cut, you could probably start by dropping 300, 400 calories below maintenance. See how that feels. Watch your body fat. Make sure you test your body fat percentage rather than just watching the scale. One more question, Julia. Where did you notice most of the muscle gains in your body? Oh, honestly, probably my upper body with my arms. I don't think I've ever trained my upper body as much as I have with anabolic and aesthetic. I feel like as a female, we're just inundated with workout, your posterior chain, and all of your lower body. So I definitely saw more upper body, but I think that's just because of my past. Okay. And did you notice any other changes? Energy, sleep, libido, anything that shows that your hormones weren't better balanced, all that stuff? Yeah, definitely. I think libido, everything has gone way up. My deadlift went up 45 pounds. Everything has just been so much better since starting Map's program. So I'm excited to do more of them. Oh, that's awesome. And then do you have Map's strong? I'd even ask you if you had that program. I don't. I don't have strong. Okay. Well, you have it now. Doug's going to send that over to you. Thank you so much. No problem. Thanks for calling in. Thank you. Yeah. So I'm so glad that we have someone live talking about boosting their metabolism because I've had people tell me, when we tell stories, they're like, that can't happen. Bro, that's phenomenal too. Yeah. We've tried to explain that a lot and it's so much better coming from somebody who's actually going through that process. I mean, how easy is it going to be for her now to get lean? Because now she'll get lean and she'll probably still end up getting a comfortable amount. Oh, yeah. No, she'll be able to lean out in low 2000s, which was more than what she had when she started, which is, in my opinion, this is where most people should be. Like, so rarely ever did I get a client who I thought that, like, that needed to lose 10, 20, 30, doesn't matter how many pounds. I want to lose weight and they came to me and I thought that their metabolism was in a really good place to start with. I always wanted them to speed their metabolism up first, which is hard because mentally, you tell somebody who comes in and says, hey, I'm going to lose 20, 30 pounds. And you say, hey, I don't want you to lose any weight. Let's build your metabolism. Let's reverse diet for a while first.  Then we cut you. And I'm going to cut you on a calorie intake that's higher than where you're currently at right now. Right. And a lot of people don't think about how they're going to stay at a particular, you know, leanness. They think, how am I going to get there? Then they forget they got to stay there. And if your metabolism is fast, staying there is a lot easier. And it makes it more enjoyable, right?  Totally. Now, real quick, because some people might not know what a reverse diet is or how that works out. So in a nutshell, we've done topics, single topic episodes on this. So you can actually look this up on our Mind Pump Media app where you can look up episodes. But in a nutshell, essentially what you're doing is you're focusing on building muscle and strength and you're slowly increasing your calories. So it's usually a hundred calories more a day for a week or two, you know, wait till your body settles and then repeat that process. It's a slow process, but it's very effective at boosting your metabolism. Our next caller is Sandy from Texas. Hey, hey, Sandy, Doug tells us that Sal's your least favorite host. Tell us why. Yeah. Nah, man, I can't do that. Hey, so what's your question? How can we help you? So I'm calling in regards to, I'm working on getting better sleep. I finally clicked a couple months ago about I should probably be getting more sleep, but I'm having trouble staying asleep. I was wondering if you guys had any tips or any supplements y'all recommend to help me stay asleep. I'm sleeping on average about six hours. Okay, that's a great question. When did, let me ask you some more questions because I need a little bit more information. When did the sleeping issues start for you? Honestly, I haven't slept that well since I was in high school. And then when I joined the military, I just didn't get much sleep. It didn't help at all. And then once I started listening to you guys, I was like, well, maybe I should start working on my sleep. But yeah, that's where I started kind of noticing that I couldn't stay asleep. Okay. So in my, I've worked with quite a few clients who have served in the military. By the way, thank you for your service. Thank you. One thing that I noticed in common is that they tend to have sleep issues when they're done, you know, when they're done serving. Was it difficult to get good sleep when you were serving? Was it because you were because of the schedule or because of the stress of being, you know, you know, somewhere else or whatever? Did you notice any of that? To be honest, I think it was just poor decisions on my end. I didn't really put any importance to it. And I guess I just kind of got used to it. But I didn't really, maybe a little bit of the scheduling was a factor there. But I think majority of it was just bad decision, bad planning. Sandy, have you tried masturbating before bed? Works for Adam. Don't answer that. You should answer that. That's absolutely, there's, I was just watching a video the other day. I was in that, that there's actually a hormone that's released that pairs with testosterone that works like a sedative. So it's, it's actually proven to help you sleep. Yeah. Unless you're looking at the computer screen. Well, yeah. Yeah. Hopefully you're using your imagination and you're not using the computer screen very well. Nowadays that's boring. Sandy, do you drink coffee or caffeine? Do you take caffeine during the day? In the mornings. Okay. So first thing I would do is I would eliminate caffeine. I know this sounds for a lot of people, it's like a pain in the ass, but it actually in studies makes the biggest difference for people, even if the caffeine that they have is first thing in the morning. So that's the first thing I would do is I would slowly reduce or completely eliminate caffeine. The second thing I would do is I would do a sleep routine. So I don't know if you've heard of us talk about this before on the podcast, but an hour before bed turn off all electronics or wear blue light blocking glasses. I would take it to another level.  Salt lamps and all that. Yeah. Limit the amount of television, phone or computer time at night. Yeah. Those two things right there make the biggest difference. And then in terms of supplements, I've personally tried a lot of sleep supplements and there is nothing that even comes close to the Ned sleep blend. That stuff is potent. It works every single time. Oh, I don't knock you out. I mean, we've done melatonin. We've done all kinds of stuff. And that was like the first time where I just went out like literally like a brick. That being said though, check the big boxes first. Yes, exactly. So I wouldn't recommend to a client to use Ned and they're on their computer till midnight or staring at their phone in their bed. Like I would tell them to get rid of that stuff first and or invest in something like a pair of blue blockers that you can wear when the when the sun goes down. Those things should make a bigger difference. And then like Sal said, the caffeine, check the big boxes first. And then if you're still having trouble, then I would know how late are you eating too? So I eliminate eating too close to bed because I've been listening for a little bit I think the latest I'll have anything is maybe around six or seven when I get off of work. And then I was also, I didn't know if maybe working out too close to bedtime might affect it because typically when I get off of work, I'll have something small go to the gym and then I come back and shower and hit the rack. Yeah, yeah. Now working out about two hours within two to three hours before bed can definitely affect sleep negatively for some people. And especially if you take a pre-workout, but even if you don't, the workout itself can make it difficult to go to sleep. So you want to give yourself at least a couple hours before bed. But honestly, if you eliminate the caffeine, do the sleep routine, you should notice a significant improvement. And also remember, this is a practice. So it takes a week or two before you really start to see consistency in terms of how it's working. So don't just do it once and then say, oh, it didn't work. It's not working for me. Like anything else, it's a routine. It's a practice. After doing it for about a week or two, you should notice some improvements. Okay, awesome. All right, man, thanks. Thanks for calling in. Hey, thank you. I appreciate everything you all do, man. Thank you, Ron. Yeah, you know, sleep... You don't like my masturbation tip? I mean, why not? Does it make you guys sleepy right before or right after? Excuse me. No, I haven't had good sleep. You know, it's always an option. Jesus, you guys. You know what? There's certain kinds of interventions. That's L-natural too, dude. That's as natural as you can get. Yeah, I guess you're right. You know what, though? Seriously, though, it's, you know, how many times I've towards the end of my career, at least this wasn't at all for most of my career, but towards the end, just getting people to like kind of take it seriously just made all the difference in the world. Yeah, well, that's why I wanted to reiterate that after you guys went the Ned direction. Because I mean, Ned's amazing as far as how it works. But I'd always rather see a client first and check the big boxes first. Totally. If you're, because almost everybody, especially today, right? Today with our cell phones. You're getting to the root of it. It's rare that I meet somebody now and if I ask like, do you look at your phone in bed like when you're in bed? Everybody does. Everybody does. Very few people I know have a good practice where they put their phone away or don't take it in the bedroom. Or they watch TV before they go to bed. Right, right. And the caffeine thing is huge for a lot of people. Even if they do it first thing in the morning, because I know they say I have caffeine past, I think, 2 or 3 p.m. But I've worked with people where it doesn't matter any time I have it. I notice it with me.  If I'm at 300, 400 milligrams, it don't matter if I have it at 6 o'clock in the morning or not. Effects your sleep. Yeah, it affects my sleep. Now, it really affects my sleep if I do it beyond 3, 4 o'clock in the afternoon. But it don't matter. Even if I'm taking it in, I just, I'm not as relaxed when I go to bed at night. All right. Our next caller is Jackie from Michigan. Hey, Jackie, what's your question? Hey, guys, I had a couple of questions. But one that I was really wondering is Adam's talked a couple of times in the past how he was trying to catch Sal's deadlift. And I'm kind of having some issues right now with deadlifting. And I didn't know if he had any advice on like anything specific that he did or any type of like extra exercises that really liked helping get there. Honestly, what did it was I had never put that much focus on deadlifting consistently. So I was deadlifting at least two, if not three times a week to try and do that. Now, keep in mind when I say that I'm not lifting like max intensity three times a week. So I'd have one or two really hard training sessions a week. And then the other one would be like form and technique. Or I would do like deficit deads or I'd do snatch grip deadlifts. And so I'd do different variations or even switch up to sumo every now and then. But really it stopped. I stopped doing a lot of other back exercises in my routine. And then the deadlift just became like the primary focus. Ran out very much like a like I don't know if you follow MAPS PowerLift or if you have that or not. But a program more like that that's just focused on a few lifts and getting good at it. Trying to do it in like a full body building routine and catch someone like that would have been impossible. So I had to focus all on strength and doing it two, three times a week. Yeah, I'm training right now. Actually, I'm hoping to do a first powerlifting meet in March. I mean, I'm in Michigan.  So do you have any specific mobility exercises to that you think would help specifically powerlifting? Well, that really depends on you, right? So I'd have to it depends on where you're like. So mobility stuff for me was hips and ankles were like my limiting factor, right? But if you have good hip mobility and good ankle mobility, it's not a big deal to you. So it really depends on where you see the most deficiency or breakdown in your form. Yeah, do you have any areas that you notice you might think you need to work on mobility wise? Yeah, I think definitely my hips. I haven't actually ever had pain. I used to do bodybuilding before and I never really got any pain from lifting. But ever since I've been really increasing, you know, going a lot heavier doing the power lifting, I do kind of get some hip pain. So I went through. I've done the webinars a few times. So that definitely helps. I can feel a big difference when I do that. Do you have Maps Prime Pro? I don't.  And so I'm like, no, I'll wait and I'll think on it some more. So that's definitely something I'm looking into. Okay, so we'll send you Maps Prime Pro. So you'll have access to that. And then what I suggest you do is go through the hip, the foot and the ankle sections. Do some of the movements. See which ones give you the most impact. And then practice them on a daily basis. The best way to do mobility is to not treat it like a workout in the sense that you do it, you know, for 30 minutes straight, you know, two or three days a week.  Focus on the movements. Get really good at them. But Prime Pro has a lot of options for those areas. I have a couple more questions, too. Are you conventional or are you sumo deadlifting? Well, I am conventional. And I kind of get frustrated because I see that like, so I know a lot of girls pull sumo and I feel like I should be able to, but it's just, it's it, it feels better. But more recently when I've been going up, I get really bad low back pain when I pull convention. Yeah, you might be right with your hips. And that might be why it feels more comfortable conventional. How tall are you? Five, six. Yeah, I think sumo would ideally. But if you have, if you are limited with your hips, then working on your hips would be ideal. What about hip thrust? Are you doing any hip thrust? Yes. Okay. Yeah, I do those about twice a week. I hate them, but I do them. Excellent. What's your, what's the, what's your deadlift stuck at right now? Uh, 290. Ho! Yeah, that's good weight though. Yeah, you're doing especially conventional. Yeah, you're doing phenomenal. Yeah, I just started three months ago, so I'm, I had like a really good shootup and everything, like benches going well, squats going well, and then that deadlift, I just get real, I'm getting real discouraged on it. Okay. Is this your first competition that you're entered into? Yes. Awesome. Phenomenal. Okay. So here's something that worked really well for me. I noticed the biggest carryover from my squats to my deadlifts. So my squat would go up, my deadlift would go up, but then at one point I started to notice a little bit of pain near the SI joint. I don't know if you know where that is, but the SI joint is near the lower back, but it's kind of to the side a little bit. So it feels like it's like hip low back pain. Okay. If that makes any sense. Is that where you're feeling some of yours? Yup. Sometimes two that goes off there on that side. Okay. Lunges did a phenomenal job for me. I was able, because I noticed I could squat heavy. Then I would do lunges and the lunges were just so significantly weaker. I didn't have good split stance, strength and stability. So I started to practice lunges and it made a huge difference in my deadlifts because I think it balanced me out. So maybe try doing some lunges, some backstep lunges or walking lunges might help you out. The other thing we didn't do is sticking points. Do you have any sticking points? Are you better?  If I get up off the ground I'm pulling it all the way but for some reason it's just right in that beginning is where I see tend to get. So deficit deadlifts. Oh yeah. Deficit deadlifts with lightweight should help with that. And then that even, that makes me even feel stronger about split stance exercises for you like walking lunges. Yeah. I think that might help you out. Awesome. Thank you very much. No problem. And hopefully you enjoy Maps Prime Pro. If you have any questions just shoot us a DM, okay? Thanks a lot guys. No problem. Awesome. Wow. I mean talk about strong. I mean do it. You know part of that is being okay. This is one of the things too and I didn't get a chance to say this to her but you know when you start getting a little bit of progress and seeing like your weight go up or you're getting, and this could be both from an aesthetic side or even a strength side. You know we just, I think as humans we want more, we want more, we want more. And there is a point too to like hey I mean three months into like strength training and powerlifting. Be encouraged by what you've already been seeing and hitting almost 300 pounds. Yeah. Conventional deadlifting that's really good man. Now and here's the thing too when you go from bodybuilding to powerlifting there's a transition where and it's, I mean it's power lifters have to go through a similar transition when they go to bodybuilding they have to learn how to focus on the movement not the muscle. I've done this with totally different technique. Yeah and it's like they deadlift and they can't help but like oh I feel my lats on my back it's like don't feel anything just perfect the movement. It's all about the movement. It has nothing to do with feeling in the muscle and then the reverse you work with a power lifter and everything they do is about the movement and you're like no no you gotta move it away. It's funny I see it all the time like just like that stiff movement like the transition from bodybuilder to going into powerlifting you know having to kind of go through that of the movement can be smoother and the more smooth you get it the more weight you start stacking it's pretty crazy totally different mindset. Our next caller is Chandler from California. Hey what's up Chandler. Where you at in Cali? Hey guys South Bay Area. Oh Oh you're in our neighborhood. Yeah Right in our neighborhood we're in San Jose. Yep Yeah close by. Good deal. What's your question? So you guys have talked a lot about like the you know maintenance stuff physical things you can do to work out when gyms are opening and closing but the question's more so I guess on like a mental approach to dealing with you know you get one month back in the gym closes back down I'm sure a lot of people like me are trying to spend that one to two month rebuilding getting back some of the progress that they lost while everything's closed down so kind of what advice do you have on the mental side of things like how do you approach it how do you think about that frustration of having to restart over and over. So you couldn't find a speakeasy gym huh? Yeah One or two. Yeah Okay so that's a good question I cannot imagine how frustrating that would be it would really irritate the hell out of me if I was reliant on a gym for my workouts and having to stop in between this is when discipline plays a big role okay so discipline takes over when motivation and excitement go away so you're going to the gym you're excited they got equipment you're having great workouts next thing you know Emperor Newsom says gyms got to shut down yeah so now you're at home and you don't have a lot of equipment and it's not as fun this is when discipline takes over I do want to ask you though what do you do you have anything at home do you have exercise equipment home? Yeah I have a couple kettlebells bands pull up bar so pretty standard you know it's enough to get by What are your fitness goals? Well before you know when the gyms open it's usually strength focused a little bit of power lifting but you know staying well rounded and just working on the numbers on the main lifts Dude have you ever done a pure kettlebell workout like just kettlebells No maybe half a kettlebell workout with you know just replacing normal exercises using kettlebells like doing rows holding them on my shoulders for squats things like that Yeah you can get some phenomenal workouts with just kettlebells in fact we have a very not so well known program that we made a long time ago and it's called kettlebells I'll have Doug send that over to you it's all based around kettlebells I have something to add back to the like the mental aspect which is what you originally kind of asked for right we can say here and talk about how to make a workout great out of the equipment you have but I do understand the frustration and on the mental side right you just feel like you get some momentum and then kind of smacks you on your own and I went through kind of like this depression and I was not motivated to lift and so I thought okay well you know I'm going to go play basketball that'll keep me you know moving and active and I love the sport so much and then I tore my Achilles and I was just like man I can't win and so I was down for a little bit and that what made me really reflect and realize that that's just one aspect of growth and health and nutrition part and we talk so much that because of course those are big rocks and make a big difference in your overall health journey but there's other aspects of that when you talk about mental health spiritual health relationship health with your spouse or your friends and so I started to shift my mind in that direction and started getting back into like reading a lot more and so maybe look at other aspects of health that nobody else can control and tell you you can't do and make that the primary focus during a weird inconsistent time with the gym right now and really dive into that and maybe that's nutrition for you because you're at home and you still can cook and do the things you want or maybe that's reading maybe that's walking with a partner whatever it may be or maybe that's meditating or starting to focus on mobility maybe you were like me where you neglected that for a long time and you know something that Newsom can control that you can put your main focus on and just kind of shift that as your top priority and start to put a lot of energy towards that I think that that shift will help the mental aspect of how you feel discouraged when someone keeps shutting and opening the gyms every other week it is very discouraging a lot of times because these are uncontrollables and you know to be able to shift your mindset towards now what I can control and go through that I feel like what you can actually do and what you know you tend to enjoy and so for me it's working out outside so I want to focus more on opportunities for me to bring my interest in health and fitness and bring that you know in an environment where I can still utilize it and then what that looks like and start structuring it in a way where that matches with my lifestyle but really just yeah removing imposing on you like and just really kind of focusing on reframing it all towards the direction of you know where you want to take it personally yeah it's fitness is a tool use it for the context of what's happening right now and right now you like Justin said there's someone controllables mold your fitness around it change your focus like Adam said I think that's a phenomenal advice and then discipline plays a big role now and work out rather than being excited to work out you're like okay I'm supposed to work out today there's no gym you know I heard the guys talk about discipline I'm just going to make myself work out and I'm going to do what I can and you know what ends up happening is that discipline then turns back into motivation and also learn a new skill I mean it's a great opportunity like and Sal had mentioned earlier you know the kettlebell for aesthetics but there's also like these skill sessions in there like a kettlebell swing or windmill or circus get up some of these more complicated moves that we just get so busy in our own routines all the time that we don't spend that quality time on really sharpening our skill one last piece of advice Chandler this one's really important okay you ready yeah make sure you sign the recall for Gavin Newsom yes please hey thanks for asking a question we appreciate it yeah thank you guys thank you man appreciate it guys thanks man that has to be so common right now like how especially in California like how many people that we have that like have a serious goal dude it's so it's depressing it's so frustrating because what we've seen in other countries they've actually done studies on this on other countries on the places with gyms gyms have a lower transmission rate for COVID than almost anything else people don't work out when they don't feel good so there's that self-selection bias and then look at the and again I'm not a doctor okay so I'm going to preface this by saying this but look at the comorbidities that cause the severe symptoms all of them are these chronic health issues obesity, diabetes you know these blood clotting issues that COVID causes exercise it's so therapeutic it's so mentally liberating like we need an outlet like that and to take and remove that away from us it feels a disservice I also you know this is an opportunity too to shift your focus you know and we talk a lot on the show about that it's not just about the weights you know it's not always gotta you can still be a very healthy I am nowhere I'm nowhere near close to the iron strength that I was four years ago but as far as my overall health when I talk about mobility my relationship like staying active moving that type of stuff you know reading all these other aspects that make me better in my whole health journey a lot of those don't require the gym and instead of letting somebody else you know frustrate me because they're telling me I can or can't do something I'm gonna focus on the things I can control and maybe an area that I know that I could be better at that I know will serve me and then I'm gonna pour a lot of my energy there there's always opportunity in hardships that's very empowering you can come watch Mind Pump as well as listen to Mind Pump on YouTube we're on YouTube as well Mind Pump podcast you can also find all of us on social media Instagram is the place where most at you can find Justin at Mind Pump Justin me at Mind Pump Sal Adam at Mind Pump Adam and Doug the producer at Mind Pump Doug for most people a full body you know three day workout is superior just works best for most people that being said there's some benefits to splits especially for people who are advanced and who are doing high volume workouts because you know full body high volume workout can take two hours plus so splitting the body and that's case makes


President Mamadou Buhari Monday at State House Abuja received the governors of Cross River and Zamfara State who recently left the People's Democratic Party PDP for the All Progressive Congress, APC. The new APC members, Governors Ben Ayadeh and Bello Matawale, were accompanied to the event by the Chairman, Caretaker Committee of the Party and Governor of Yorba State Me'i Malabuni, Governor Artiku Bagudo of Kirby State, who is Chairman of Progressive Governors Forum and Governor Mohamed Badaru, Abu Bakar of Jigawa State. President Buhari handed the flags of the party to the two governors and raised their hands and congratulated them for leaving their constituencies for another party. Governor Me'i Malabuni said the governors joined the APC in appreciation of the good works and the President was doing for the country and also announced that word local government and state congresses of the state will start from July 31, 2021.