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Leave a comment make it a good comment subscribe to this channel Turn on your notifications if we pick your comment you get free access to the mind pump private forum Also before we start to start the podcast Don't forget to work out programs are on sale this month maps performance map suspension both 50% off go check them out head over to maps fitness products calm Just use the code September 50 with no space for that discount. All right. Here comes the show Hey, so yesterday, right? I come in here and When I have the the older kids with me Usually what I used to do is I'd work out real early at home So I could have my full time to work out but that tends to wake up the baby, right? So I try to squeeze it in here. So yesterday I did a One but usually takes me about an hour and 20 minutes work out in about 40 minutes So it was cramming it fast-paced and intense and I got a crazy pump or whatever and Afterwards just kind of serendipitously. I study pops up That shows that shorter rest periods Causes more muscle damage. So when they measure muscle damage the markers of muscle damage shorter rest periods cause more damage the longer rest periods and One thing that annoys me with studies like this, which you know, whatever is People then concluded. Oh, this this bit must build more muscle Yeah, this just proves the other studies that show that longer rest periods build more muscle or whatever and it annoys me because It neither one of those is correct They all kind of work great and even for me yesterday Because I normally do that workout in so long that shorter workout It felt like you guys I'm sure now you've been working out for so long You can kind of tell after a workout like oh that was that was good. That's gonna set things in motion I could tell that the faster pace was something that my body needed because you hadn't done it for me stimulus Cuz I had not done it and I have that you know from it.  Do you know? It's crazy. His training volume is so high right now I was doing those a horse. I was doing those. We were gonna have a sit-down talk with you about it.  That's a little obsessive. Yeah, you guys are like, how can we how can we work? So that he slows down. No, I I was doing the hip thrust out there You guys love making fun of and yeah, it's still out there. I mean I have video There's only one person. This could be right here No, I unwracked it. I finally unwracked it four days later. I had to hurry up Dude, I had the craziest Justin will appreciate this glute pump of all time. I was walking like Justin for a second Oh, it was it was hanging all over the place But anyway, yeah, I that I could tell that that because that was different. It's it's good It worked and that's really the key here, but it is interesting, right? They show in that study more muscle damage I mean, I felt the opposite though. I remember the first time I remember I was so mad because I was like it Consistently training like it was in one of my kicks where I had missed and forever and I was trained with one of my buddies So I don't like to work out within the first place I just like I don't like working. You know, I don't like working out with anybody. Oh, yeah, and so We were training together and he ended up like we ran into a bunch of friends and the workout ended up being like two and a half Hours of but 90% of it was talking and I remember being so upset But then I ended up getting really sore from it I remember scratching my head going like that was so not an intense workout But because of the long rest periods what I think happened that I didn't even realize like I kept I was stronger going In a little set probably did a lot more than what I would normally do and then and because I never trained that way It was super sore from that. So speaking of which you're totally coming back, bro. I can see it now I saw you in your work. I swear to God. I saw you in a workout today and you were getting pumped and all that stuff I did I'm I'm it looks like things are starting to respond.  I still have these days So I've completely given up the the smoking weed thing which be honest. I was going back and forth on like, okay I think I'm okay. Let me try a little bit on it and it's like no every time I would do that I would feel something kind of in my lungs So I had to switch over to Edibles which I don't like doing at all because I'd still haven't figured out that like without feeling groggy in the morning But I've been doing mostly suspension trainer and body weight stuff So pull-up suspension trainer today. You saw me doing a little bit of dumbbell work So I'm doing like a modified version of our suspension trainer and feels good But I'm only I trained twice last week that you just saw me do the first day of this week So I haven't been I haven't been really hitting it But I'm also the thing that's different about Me today than probably in my 20s is I've gotten really good about Knowing to how quickly to adjust my calories based off of my intake my insecurities of being the skinny kid was in my head for So long that I always ate yeah regardless of I was training on I needed to eat I needed to eat because I need to be bigger I need to be bigger and not not getting enough calories And so even when I wasn't training I was still eating excessive as far as calories where I don't have that Insecurity anymore. I'm not afraid if I lose five or ten pounds of muscle whatever So I dramatically reduced my calorie intake and so I maintain my fitness a lot And to the point of the study you brought up the other day It really I can really tell that it the amount of volume just to kind of maintain Decent physique. I don't have to do that much. You got a lot of muscle memory going on for sure Yeah, especially with what where I was just a few years ago You know that I was that was the peak of my training career was obviously training for the show and my volume was so high I can I still have that's what's cool about that is I mean a lot of room to go Well, there was just there's that muscle memory is such a real thing Yeah, and I trained so hard so consistently to reach, you know, I think the peak lean body mass I got up to like 210 or something like that of of pure lean body mass I'd never had anything like that. I normally like probably right now 170 180 So my body knows what it's like to have over 200 and I just touched the weights a little bit Bump calories a tiny bit and then it like responds. Yeah, I noticed for you Justin You've been bumping up your reps a little bit. Yeah. Yeah, no, it's good You know, like I actually split So I'll do my first half like in here and then I'll go home and I'll do that Oh, and I've and I've tried to make it more high reps and more of pumping sessions and trying to get more bodybuilding type Workouts instead of my normal like, you know, five reps or so that and then done so it's actually been Kind of nice in in terms of being nice around my joints like my joints are feeling good Like I feel like a little bit more energy I'm way more active now to ever since the move and everything So I've been like, you know trying to balance all that out But this has been feeling better in terms of like not being all achy and in in sore my joints Yeah, you know what else I've been doing that You might be interested in this and I've speculated on this I have nothing no research to prove this but I have this theory that as long as I get the first two days after my shot of Training it seems that I get a better response from the training. You mean after your your testosterone Oh, yeah, I take a testosterone shot every week and you know, because I've only been training two three times a week I time it. Yeah, I timed it I make sure that like, you know, she said last night was my shot So today I was like a god I'm gonna train today for sure and I'll train tomorrow like and I noticed if I I must and because the way it works I take my shot and I probably peak over, you know, 1100 1200 or whatever say, you know, a free test or whatever Oh higher than that. Yeah, maybe a little bit peak is higher It's when it falls then it comes down. Yeah, but I've never been I've always fallen well below 700 exactly But you know, you're saying is I don't know if there's any studies around it But makes perfect sense because when you take it the the the peak happens 24 to 48 hours Yes, and that makes perfect sense that you would have be the most responsive. That's what I think, right? So that's I mean, I tend to also try and I was training so I'm eating a little more So I bump calories I get to good training sessions and I feel like it's more responsive Here's the other thing with testosterone that we cons we think of it as okay, masculinizing hormone Yes, it signals the body to build muscle, especially for working out. It has an effect on central nervous system, too So you'll see athletes who take anabolic, right? So anabolic steroids are all Basically designed based off of testosterone. They're slight. They're changed Molecularly, but they they attach the same receptors as testosterone and you'll see athletes taking certain Hormones right before competitions or the day before because they feel stronger right away They didn't build muscle that quickly, but it definitely has an effect on the CNS So it makes sense that the day after or two days after you would also just feel stronger as a result You know what I'm excited about listening to so I don't want to I don't know if this person is okay with us Sharing their name, so I'm not gonna say it, but somebody we know right went to mphormones.com worked with dr. Ran's team or whatever is a female and they're going through the hormone They're doing hormone therapy as a woman and it includes Testosterone also now testosterone is also present in women obviously at a much much lower Degree, but it does the same things for a woman that'll do for a man more strength fat loss Energy that kind of stuff. They're at week two So they're not they're noticing me I talked to them They're noticing maybe a little bit usually takes about four weeks and I can't wait to hear yeah What they feel as a female doing the hormone therapy curious about that Yeah, when he was talking about him. He treats a lot of women too. I was like, oh really interesting Yeah, cuz you know there and I've talked to my wife a bit about that too with like the hormone imbalance and things That she's gone through even through pregnancy and trying to recover from that and you know Just to be able to you know get a good doctor to look at all of your hormone profiles and really assess like you know Where they can intervene is so helpful, dude Okay, so I'm gonna take a left turn here But you guys ready for like a like a science quiz real quick. Okay. This is fun, right?  Do you guys know what that is what part testicles? Okay, so you think that's testicles What do you think that is?  Okay, so that's that's that's a full anatomy picture of the entire clitoris So in the body, okay, so okay, so here's why this came up, right?  Yeah, what's going on? So Jessica and I last night we have a big like Roman tub and Andrew have you seen one of those before? Yeah You know it's funny that you said testicles by the way because you can see how similar that the male anatomy and female anatomy actually are right so Anyway, here's here's why I brought this up. So last night funny story, right?  I can talk right now. I promise. Yeah, we're gonna be cool So we're having good conversation I'm keeping my mind, you know focused on like like or off focus the fact that my wife is naked right next to me or Whatever so we're talking and you know, we were joking about this and she goes you could find you know Anything sexual about anything she's like, I bet you could talk about science facts and and it'll make you you know Turned on whatever I'm like, I definitely can so we started talking about the anatomy of the clitoris So I brought this up she didn't know this either she's I showed her this and she's like what that's what it looks like So but you can see how much larger it is than what we think and this is this is why There's so so it's so much more complicated than we think but anyway, I thought that was a cool picture Bring up. Yeah, that's what we were talking about. That's on the inside. Yes. Yeah And those two like wishbone areas of the clitoris They go around the I guess the vaginal canal and sometimes they get close to where the you know Where the anus is and this is why women can find pleasure in different ways and stuff So we're having that conversation. So that's how you're selling this whole thing. Of course. Yeah, it's you know It's I'm getting I'm getting in the mood Well, I found a way Yeah, this is all you know Katrina diagram Katrina teases me because She she claims, you know, although I don't know if I'd argue with her But I haven't paid that close of attention that it's a business talk or if we're talking about like positive things financially I know better than to bring up like credit card bills or something like anything really boner kill Yeah, like that will absolutely kill it for me And some of that but you know, obviously she's she's worked works within the business Honey, we say is 10% more money last month. Yeah, or she'll be like Did you see that that deal that we just closed for that partnership? How much money we're gonna make there? Like she'll say something like that and I'm just like, I know what you're doing right now Boner killer for me is like talking about tough conversations around the kids like what do you think we should do about this? Oh, yeah, everything goes down. Yeah, but anything else is Katrina came out This is to get mad at me for sharing this but it's funny story since we're going here I'm I'm in the I'm in our room and we go to bed early right going to bed early almost always means like, okay It's gonna be we're getting some night, right? So but I'm she's in the bathroom She's taking a bath and like so that's I'm like thinking it's like an hour So I'm hanging out and I'm watching Our show on YouTube, you know, and I'm commenting back to people and stuff like that and she comes walking out completely naked and And straddles over the top of me and and I'm like, uh, I know right and she's just like are you serious and I'm like Well, I'm listening to Sal's voice right now Just you get give me a minute. I'm oh, I was not right. I was not ready to more of his voice I was not ready for you to come out of the room like that doesn't work out and go straight to it When I'm like in middle of listening to Sal debate something with me right now I'm like, no, I just give me a few minutes, please. I'm gonna make it I'm gonna make like a like a we had a good laugh video like an audio recording You can do it Make it happen. I got something guys. Did you did you know how famous our guy is over here, Justin? Yeah, what what happened now watching bravo tv the other day Justin were you watching real housewives or something about this? What are you watching on there? I watch a million dollar listing on there. Oh, okay runaway models or what else So hold on a second. So Justin was on bravo.  Oh, hey Try paleo valley beef sticks made with 100 grass fed grass finished beef Loaded with all the daily vitamins and nutrients your body needs to shine Hey, buddy Consider a higher quality protein snack you'll actually feel good about Damn, that's good paleo valley because quality matters Oh, this is what is that? What is that called? Okay? So is that the right way to say it? They're running it on tv or they're running it on streaming service. And so I think it's probably streaming Because it's technically not like old cable television anymore, right? It's not broadcast I wonder though because I mean that still exists and there's a lot of people I know that still just watched cable and aren't into the whole streaming thing yet Which baffles me but all right, that's cool. I mean hey, they they know the demographic of bravo very well, don't they? So let's think about this for a second.  Yeah, I watch it No, I know that I'm just saying there's a lot of people that watch it But that's whatever it sells that and in the in the commercial So people who are watching this we'll see a little clip of it.  That's gonna sell some paleo valley beef For sure Dude, I'll tell you what I'm in love with their their bone broth protein in the in the bag You use it like crazy. I always see you using afterwards.  It tastes like nothing, right? Well, I mean Yeah, it tastes a little bit like bone broth, but there's not there's literally nothing in it Just bone broth, but there's no no flavor. No nothing. It's little one ingredient It's as close as you can get to the actual source that I've found now. How does that compare to What's the other source which is like all the cartilage and the What's it's so collagen collagen. Thank you doc bone broth is full of collagen I know but comparing straight collagen protein versus bone broth protein. Which one is superior when you buy collagen Typically, it's a type of collagen that they're aiming for. Yeah, so there's different slight changes in amino acid profiles honestly Generally speaking, you're probably better off just going with straight bone broth because it's got a combination of all of them And it's also closer to because that's still a big deal right now That's the the collagen protein I get asked that in dms all the time Like, you know, I was told collagen proteins better for your skin and hair and this and that It's like if you can handle way we've talked about this board If you can handle way and it doesn't upset your stomach, you don't have any issues with it Nothing is better than that, right? If your protein intake is high. It kind of doesn't matter You're getting all the amino acids all that stuff. Well, if your protein intake isn't high There's no reason for you to even take protein powder Eat more protein. Yeah, I mean, you know, you don't need it anymore if you're hitting your targets on a regular basis That's another thing too that we it's been a while since we probably addressed that is this There's this idea that you need to Have a protein shake, you know in order to be healthy or if you want to build muscle It's like no, if you hit it through whole foods, there's no reason now. Now that being said, let's say the typical Typical female client that we would get back in the day, right? Which usually would not eat The what would be considered high protein? They're not hitting, you know, 0.7 grams per pound of body weight They're typically much lower than that And maybe it's tough for them to eat all that protein and meat and they don't want to Adding a little protein powder makes a difference and if your protein isn't high or in that upper limit Then the type of protein that you add does make a difference, right? So if you take someone who's eating below the upper limit for what we consider high protein based on studies And you add collagen protein or bone broth protein They do studies do show improved skin improved hair Nails connective tissue that kind of stuff and mainly because the amino acid profile That's in bone broth has the amino acids that are really good for those, you know, those types of things So you will notice a difference if it brings you up to You know where you're supposed to be but if you're already there It really doesn't matter if it's vegan if it's, you know, if it's animal based you have so many amino acids It doesn't make any difference. It's like be like branched amino acids. Yeah, same thing But it's the most their bone broth both protein is so unprocessed and when I drink it It literally has zero digestive effects on me like nothing. It's like I'm drinking water So that's why I like it so much because I can add it, uh, you know, no problem whatsoever Okay, I have to address something and we're going to bring up the fight game. Oh, yeah Yeah, you're already my pump meme guy.  Where they're talking it's cringy that we talk about the fight game because we don't know everybody's names That's all it is really. Yeah, because we forget names. Yeah, sue us There's always going to be somebody who you know knows more about something and then they're like going to get offended because I mean I get that all because I'm the one who probably it's the same in like baseball Yeah, or like any other sport where you're just you're not the guy that's sitting there reading all the stats and like knowing every little Minute detail. Oh, it's so cringy. Yeah, but yeah, anyway, so there's vitor bell for in, uh, Evander hollyfield apparently are fighting. I just saw this. Is this real that that donald trump is going to be Yes, and I can't believe you don't know this. How do I not know this is going to be who's who's okay Who's the promoter who's putting it on? Is it is it showtime or something fights very good look this up dawg I had no idea about this first of all Evander hollyfield versus vtor bell. What a brilliant. That's a fun fight. All right. That's a fun fight to watch right? I'll watch that fight. I was a huge vtor fan back in the day. Love Evander hollyfield. It's a boxing back in the day I don't care. It's not much different than what we just saw with the other guy Exactly Evander's, you know way out of his prime vtor is closer to his prime than Evander Yeah, but also out of his prime probably not going to be drug tested, which means vtor is going to show up now the old form I worry about this stuff is that you know, is this like I mean are these some of these guys like? I don't know where I know Evander hollyfield lost his mansion years back Without like are these people like struck are these guys struggling financially? And so they're looking ways to drum up I'm sure they just want to because it can't be safe and healthy for Two old punchers like that to get in and get in a ring and punch each other in the head Dude, just doesn't sound like a good idea. I know but you're so far gone. Does it even matter?  So it's just it's tempting. I'm sure his old fighters No, Donald Trump's son to provide commentary of Evander hollyfield and his son Donald Trump call my son, but Trump is going to be on the commentary for sure That's what I've been reading. Yes. Is that was that's correct? Yeah, so both of them are going to be on Okay, so this has to be whoever put this together the most brilliant thing. I've ever heard of my entire life Pretty genius. First of all the fight itself lots of fight fans would want to watch that Now that Trump is going to be commentating Everybody's going to be wanting to watch that because who knows what's going to come out of his mouth and I guarantee He's going to slip in. Oh my god. Keep Matt. That's dude, bro He's going to slip in political jabs the entire time. It's going to light up the news cycle like crazy He hasn't even been in any news in a long time.  So where where is it going to be on? Do we know what is it show time? Or is it somebody else? Is it is Oscar de la Hoya? It's so hard for me to read. No So de la Hoya is Backed out of the fight right because of rovid. Right. So this is a replacement. Oh, this will make more money than de la So it's probably de la Hoya is because de la Hoya is a promoter now So he's got what's it a golden boy. Yeah golden boy production or whatever like that So it's probably him who's putting it on that and I wonder how much trump is making for this Uh, interesting. Wow. I can't believe I didn't hear about maybe nothing. Can I get a date? Can I get a date? I'm sure he's just itching to get like listeners again Yeah, you know, it's you know, what's interesting about this strategy is that now you're seeing It's not just the fighters that are going to attract Buyers it's also the people surrounding the fighters because How many people are gonna pay because now trump is commentating and who would never have cared About the fight. Yeah, like it's very interesting. What's happening with these fights? You called it adam I you know, I I I did not think it would last this long But you called it. This is very interesting and look it's mainstream news cbs and cnn and fox are all reporting on it Wow, this is good. Oh, it's on 9 11. It's this saturday. Wow That's gonna be Very interesting and the timing the timing is of it's interesting. It's gonna be very interesting. Wow.  I wanted to watch that. Wow But I I can't wait to see all the clips of the weird Will they though or will they I mean they've tried to cancel him so much and silence him Can they scrub every last thing? I don't know. I don't know thinking I don't know. It's yeah managed the internet like that. Hey, did you did I know I know Justin you were watching I think Doug was too you watch the Caitlyn. Do you see now? Uh, so the other one came out So they have a tennis with the trashers. Oh, you watch that one. Yeah, I just started that So you just started. Yeah, you start it because Because it's like a one hour doc for the tv like Courtney's putting the kids down I'm like, I just started it and then she's like, I don't want to watch this Ah But I was getting into it. Are you guys both like that? Like what what would you say? What percentage of the television that you watch that you like does your partner also watch are you guys half and half? Is it oh probably 70% we're watching together because yeah, I don't get a whole lot of time by myself No, I mean the content you're watching though. Is it something that like You there's more of it that you guys both like or does one person end up like what's like? I get what you're saying. Yeah, I'm not wording very well. Jessica and I like stand-up comedy together sometimes we'll watch a series together She likes Documentaries with you right there are certain documentaries some some she won't some she's not into into other she is like tech documentary Yeah, but but um, there's definitely shows that I like that. She's like whatever, but here's a deal She's very she's way way more like flexible in the case So if I really want to watch something she'll be like whatever just put it on I'll just in between I'll watch and be on my phone I don't like to do that that often because then I feel like it's not really fair and I'm not enjoying You know because I want to watch with her right, so but yeah, if we're gonna watch something together It's usually comedy or maybe a series or sometimes documentary otherwise It's kind of funny because Courtney is like so into like murder shows and and like just like any kind of like serial killer Anything that's so crazy. Yeah And I just I'm not into all that except when a cult's involved then I'm like, okay We watch this together, you know or like some kind of like cia like Backstory to the whole thing then I'm interested but other than that. I just can't watch those shows. She's also into hoarders Like intervention like all that kind like bad behavior stuff. Yeah, I'm like I don't like Like I hate watching shows like that because I'm just like it's just filth You know and I'm like like I'm not trying to get rid of all that like now I'm looking at the house like looking for things She it's the opposite effect on her. She feels better. Yeah, you know that that we're clean I can relate to that. You guys know my my stories when I'm sick when I watch Yeah in 16. Yeah. Yeah, what makes me feel better about myself. That's why you're watching bravo Dude, I the the hoarders and the ones that are like my 600 pound life and stuff like that. Yeah You know, I can watch them, but I can't watch them for too long Yeah, I start to feel I like the period on those but I can't watch like a whole series of that I feel I start to feel really bad.  Oh I can't do it. I know I'm just like, I just I just got wrenchy.  Oh, yeah And you do you think about your kids like, yeah, would have I done anything that's going to push them in that direction?  What would I do hate shows like that?  What a shitty situation to be in so that right there I have to like Pace it's like one episode every six months because it ruins me Yeah, I don't watch a lot of stuff like that for sure. Yeah Katrina and I watch uh almost everything the same Which is a blessing and a curse right you think it's a blessing because it's like oh you have everything in comments You guys always enjoy well, but then the curse is I can't ever watch TV. I'm watching when she's gone Yeah, I'll never cheat on her Of course I have to do that, you know like pretend you haven't watched it. Oh my god. I can't believe you did that, you know You're on your phone. You're not watching. How do you know? Oh, I don't know. Yeah, I was gonna say how does she catch up? Yeah, yeah, no, she she knows she knows if I've watched it or what like that But yeah, no, so we watch most everything there's certain things like so she like uh, she'll watch a Murder mystery type of thing with me, but it can't be the last show that we watch So she has to watch Yeah, so like we were watching that series that I told you guys about the dirty john one or whatever And that's that's such negative energy in it that she needs to watch like something light hearted So what will happen if I like like I really wanted to watch that the other night. I'm like, I want to I want to finish it We're almost done with the series.  So do I yeah, I do that too. Yeah, I made that mistake a couple times with like suspenseful Slightly twisted type of like series not super horror because Jessica won't watch, uh, you know really scary stuff But what was that series broken mirror right? Was that the one on netflix black mirror black mirror and some of those episodes Like they get you twist a little eerie They get you thinking a little too close and I made that mistake once I'm like no No, this is really cool And you know, of course she gets into it because you want to know what's going on Yeah, and I we watched the one where the The guy had the assistant that was his clone in his phone Remember that or the girl? Oh, yeah And she was doing everything that she wanted but at first because it's an actual clone You think that's you inside the phone and the and the the assistant didn't want to listen Let me out get me out of the phone So she does this thing on the app where it simulates six months of just nothing So they have to like so they're punished essentially and then they turn it back on a couple minutes later And the person is obviously Like because there were six months with nothing now. They're like i'll do whatever you tell me. Oh, anyway Really twisted, right?    Dude, I have one of those Indian clubs under my bed For that reason did I used to grab that and right away, you know, and I got You know, that's a good. That's a good.   Just ducked right last second get inside slam the door I was like those are those big ones that look like beetles, but then they've they was this big green Uh june bug and it was slamming itself into our Uh window because the light right yeah attractive light kept coming on and it would just get attracted to Oh, wow. Oh, so imagine being an intruder and you see a guy walk out with like a bowling pen, you know Super intimidating like you know my boxers Oh My dad like so my dad used to get he used to he used to have a bed Right, my parents used to have a bed and they'd have these huge bed posts And that would be usually the first thing that he grabbed would be the bed posts This is big wooden and you'd see my dad, you know get out of the room All of a sudden his little italian speedo underwear walk around with it, right? It's a family thing one time one time So I had some we had some family visiting from chicago And so we have a lot of cousins from over there, right?   Well, anyway, this was not good. This all ended almost badly I didn't say that's a bad idea. So my dad's I mean, he's armed, right? So he's he he at first he's got the the the club thing and then he He hears them banging on the garage door and he's like someone's trying to break in Oh, no, yeah So he gets his handgun and he goes out with the handgun and he's standing behind the garage door And this is these are the old-school garage doors Not the ones that kind of go up like this but the ones you have to swing open Yeah, you know So my dad's holding the bottom of it and he's got the handgun and he's waiting to hear another bang to see What's going on? Anyway, my cousin Bangs on it. He swings it open and he fires the gun in the air No way. Yeah, just to kind of scare him.   Did you guy?  Yep, because Bad thing You're gonna walk into a hornet's nest. What takes over is not logic.  Yeah, so yeah, it's a funny. It's a now.  And then I hear yelling because my dad's hammering.  Yeah, don't do that.  Yeah, I'm a little more isolated too So yeah, I've just been trying to And it's I was in that state like I was getting all ramped up like oh, I'm gonna do something, you know But thankfully just a bug. How close is the next neighbor? So, I mean, they're not that far down. They're probably like I don't know like maybe like two houses over In length, but They're down a hill. So you have to go down this huge driveway just to get so I don't see anybody really It feels like I'm on an island like surrounded by redwoods, which is rad.  You're thinking you're thinking somebody. I'm thinking like some yeah, you know Some straggler or some somebody. Yeah, somebody's not supposed to be Yes, somebody gets a homeless person out there in the woods. Would you is that happened?  Yeah, remember?   It's like one in the morning guys Like you're some bum trying to sleep poor hippie, you know kids.  Yeah, and it's like it's a fire hazard like look if you're gonna be responsible for causing a forest fire here Like I'm gonna raise hell with you It is a very interesting feeling when you start to feel whether you're wrong or right perceive a threat to your kids It's a very I remember as it's a protective mechanism that just takes I remember as a new dad It was a new feeling. I mean I was always protective of you know, if I my girlfriend or my you know, my siblings But it was a completely new feeling. It's such a new feeling. Obviously I'm this is something I'm going through for the first time Right, so I totally can resonate with the story that I trip out like I can watch a show And if if a movie has something where like A kid is in danger or like instantly my mind will can start to play and I can get like super angry That's so weird to me like I don't have anything I can connect that to Or that I've experienced that other than that right now But I can actually sit there and you didn't have those feelings before you had a kid right me either No, and even if you got asked me to play a game and think like oh, what do you think?  It's a it's a it's a really interesting Connection that we have automatically. It's very strange the first time I really Identified it when I've told you guys this before I was in bed and and it was windy outside and it blew We had a you know one of those like patio tables with an umbrella The table was glass and the wind blew the umbrella so hard that it Shattered the glass table and it sounded like Somebody broke it in the window into the house and I and it was the weirdest feeling and my son was he was maybe My oldest right so this was years ago. He was maybe seven months old I had never felt this exact feeling and I literally Was down the stairs and the bed sheets came with me because I went down so fast and I don't think I stepped on the stairs I think I jumped And the feeling that I had in my body was so foreign to me and the best way I could describe it for anybody Who's never experienced this was It could have been a grizzly bear. It could have been an alien going straight at it It I literally was go it was going to go through Whatever was in front of me and I wasn't even fully aware of it until I stopped realize what happened And then I'm like What the hell and I see the bed sheets up, you know dragging down the stairs of me still attached to me and I'm down there And I got so pretty good. Where am I? Why do I have a knife in my hand? I was like, whoa, man And that's why when I told this story of my dad like as a kid. I didn't get it I get it now like You don't do that dude.  I hope you're enjoying the show. Look if you have kids and you listen to mind pump You're probably Very interested in their health You want your kids to be healthy to have good strength Good immune systems And so the type of food that you feed your kids is very important, especially your babies This is why we started working with a company called Serenity kids They make some of the best baby food we've seen anywhere. We're talking about grass-fed meats Organic vegetables bone broth added grain free snacks some of the it's literally some of the best stuff we found For children It's also the only baby food that I feed my 10 month old son now because you listen to mind pump You actually get a discount So if you're interested head over to my serenitykids.com and use the code mp20 So that's mp20 with no space for 20 off your entire order. All right. Enjoy the rest of the show Our first caller is tony from new orleans Hey guys, thank you so much for taking my call Just discovered you guys a few months ago and i've been binging ever since No pun intended. I have a question on nutrition um I am a former um long course endurance athlete and um I got coveted and after that I really suffered. I could not run anymore Um adam, I know you're kind of dealing with this right now too. Um I went from one in 20 miles one week to getting serona next week. I couldn't do anything I couldn't even make it just end of the block and it was Months like that. So I just kind of gave it up. I started walking and I enjoyed it I really enjoyed it and I didn't miss all that time. I'd spend running biking But my weight stopped you dropping and um, so I was like, let me try macros I've been at 1500 macros. I mean calories for about six months and i'm not really seeing any Changed on the scale. Um, I can see my body changing Um, but the scale isn't moving. Um, so I didn't know if maybe I should Try something else. Um, and maybe add some more calories Um, maybe try to go back to intuitive eating. I did lose 25 times doing that Um, just kind of need some some guidance with that Tony real quick, uh, can I know I know this is normally Nobody likes to hear hear the or be asked this but I'm curious for this question because you said 1500 calories Uh, well, how tall are you and how much do you weigh? I'm five six and I'm probably sitting at about 140 after um, all my hurricane snacks We had to evacuate last week from the hurricane item. So I'm probably sitting about 140 five six and 43 And I think I read that you're also doing 10 000 plus steps a day. Is that right? Yes Yeah, it sounds like we need more calories Yeah, are you something we need to go on a little bit of a bulk for a little bit and you're doing maps anabolic or Yeah, and I I love it It's bringing me back to like the one thing I miss about doing iron man's is having a plan and being able to check things off and Being able to record, you know stats. I love that stuff. So I'm loving it Excellent. Well, okay. So you said something interesting to me. You said you can see that your body is changing But the scale isn't moving Right So usually with this and it sounded like it was a positive change It didn't sound like you meant your body's changing in a negative way. Am I correct? Right, right, right. Okay. So here's what's probably happening. Um, you're probably building muscle and burning body fat That's the reason why the scale isn't moving and remember muscle is much more dense than body fat. So If you were to gain, you know, eight pounds of lean body mass and lose eight pounds of body fat You'd still be smaller Muscle takes up about roughly two thirds of the space That body fat would take so you would lose, you know, something like 25 percent Size in terms of volume, but of course you have more muscle You have a faster metabolism. Uh, things are tighter more sculpted 140 pounds of five six is not bad at all.  Did you really say you're 43 years old? Yes Yeah, you look really good. I would I would get you 10 years younger. So all right. So here's the deal I think what you should do. I think you're on the right track. I think you should stop weighing yourself I think that's messing with your head a little bit Continue focusing on maps and a ball like building strength. That's a great sign Your calories are 1500, which is low. Um, now it makes sense considering your past because of all the endurance training that you did You've probably developed a very efficient metabolism. So this isn't a good or bad thing It just means that your body got really good at utilizing calories in an efficient way That's probably one of the reasons why you you got really good at your endurance sports but now the goal is to reduce efficiency or You know stated differently speed up your metabolism So what I think you should do is continue the resistance training focusing on strength And I want you to bump your calories up very slowly. I mean you could go up 100 calories a day Stick to that for a couple weeks. See how things are Bump up another 100 calories and you should see your strength go up now as far as weight on the scale is concerned I don't think we should check that for at least a couple months. So for eight weeks Don't worry about that. Just worry about strength. Worry about how you feel in your body posture You know when you put your hands on yourself like wow, I feel more sculpted here I feel tighter here Is there anybody in your life that is honest and objective somebody that is you know That really cares about your health and would give you an honest opinion about how you're doing like for example My wife would do that for me. She would tell me wow, you're looking really healthy or very good. Do you have someone like that? Yeah, I think the husband would do that. Um, they're just kind of over it My whole family is kind of over me Measuring everything to the gram, you know, they're oh, yeah, they're They're really sick of it. Um, but he would be Honest with me. Okay. Good. So do what I'm saying and then don't ask don't ask any questions I'm sure they're going to be happy to see you not so You know, probably in their words obsessed with all the measuring and stuff And then I'm pretty sure you'll get the occasional like, huh, honey, your butt looks really good or wow You look tighter or I notice your energy is really good. Those are all really really good Signs but for yourself take the scale and literally this is going to be your discipline Don't weigh yourself Just stop waiting just eight weeks time it for eight weeks because I know you're going to need a time because you're probably going to drive yourself crazy And then bump the calories a little bit and focus on strength The fact that your body is changing visibly, but the scale isn't moving That's a great sign and your body weight isn't high. This would be different if you were like 180 pounds 140 at five six not bad at all. So your body fat percentage is probably in a very Healthy range to begin with Tony. Do you have um our intuitive eating guide? I do. Okay. Okay. Good. Because that ultimately this is where we'd want to get now because we're telling you to add calories You're probably going to have to weigh and measure to kind of figure out where you're currently at But I mean in a perfect world a client with the goals that you have I would love to see you get up towards like 2,500 calories. We're totally possible. Yeah, totally possible. That would be outstanding Yeah, and it might sound a little crazy, but you know sell hit it right I mean you've you've done you've trained for so long consistently that you've just You've trained your body to be very efficient with calories now that you've switched to something like maps in a bog Which by the way is the perfect program and ideally what you should be doing right now The goal really should be can I just keep slowly increasing these calories Without and so long as you feel good, uh, since we're not going to be using the scale at all Stay on that course and the goal should be can I add more calories? Keep getting stronger and not see a significant jump on the scale in eight weeks when I hop on there Because ultimately I would love to see you know for your height and weight You know to be around 2,500 calories at least that's a really good place to be And then that's when we would move into more of an intuitive style of eating where I would teach you to kind of Lay off the pain attention of the calories. Are you are you consistent with the trigger sessions from maps enabolic? Yes, I love them. I even it's like a game to me to how to squeeze them in while I'm at work, you know While nobody's looking at my cube Awesome. Oh, yeah, beautiful. Okay. Do you have access to our private forum? I do. Okay. Good. So I want you to Give us updates. Yeah, check in with us. Okay, and you're gonna need this because Someone like you eight weeks without weighing yourself. You're gonna it's gonna be a little bit torturous And oh my god, I want to just check I just want to see where I'm at or okay I feel a little bit want reassurance constantly through this whole yeah, it's gonna be tough I can see I can see I'm gonna have to put it away somewhere where I can't even see it Yeah, awesome. By the way, where'd you find us? You said you've only been listening for a couple months Um, I I think I was in a macro's group on facebook and somebody mentioned you guys and I'm listening every day now I feel like, you know, we're kind of around the same ages and you know, just Talking back to stuff from the 80s and y'all are just great I came for the fitness and I stayed for the memes and the conspiracy theories Oh Hey, Tony, are you are I see your last macro? We didn't say your last name on the show, but I read your your last name.  I totally understand. It's just seen this weekend. We've made sauce with my family Uh, we do that once a year and of course my mom is you know, did she know that she'd known me forever, right? My whole life. What does she do? Uh, well, are you sure you don't want this much pasta? I'm gonna put it there and if you don't want it, you can leave it But you know, we don't want to throw it away. I'm like, all right guilt trip lady. I'll eat all the pasta. Okay, relax And I enjoyed the whole time. I appreciate you calling in Tony. I think you're on the right track doing a great job Right. Yeah, if you just do what we say check in on the private form You can tag us if you need that, you know that guidance the whole way, but you're on your way I mean, it's it's totally gonna happen Thank you. And you guys don't think I need to add back cardio or at all. Absolutely not. No, you're fine The goal would be to and if walking's fine So, you know, I feel if you've created good habits around walking the but you're already getting 10 000 steps So I feel good that you're uh, you're moving around Um, and if you felt like you wanted to go for longer walks or a hike on the weekend I wouldn't be against that especially as we're increasing calories But the goal really is get stronger add calories I mean, that's how we and that's part of the reason why Sal's saying get rid of the scale We don't need that to measure those things. I just want to get get get the what get your food calories up And then get your strength up and we're winning Sounds great. All right. Thanks, Tony Thank you guys You know with the I got a dm the other day about the metabolism boosting effects of uh of building muscle And this reminded me this question reminded me of it and basically it was like This study shows that gaining one pound of muscle Doesn't necessarily equate to this many more calories burn and blah blah blah and that's true that the the math doesn't work Perfectly, but that's not because Building muscle doesn't speed up your metabolism. It always does it's active tissue that your body has to support And it's more expensive to support muscle than it is for example the support body fat But there's also this range within calories That your body will burn or can burn with the same lean body mass. Okay, so essentially Let's say you have 150 pounds of lean body mass There's a potential of calories within that that you can burn, you know, maybe I'll give you just arbitrary numbers You could burn as much as you know 2,500 calories in as little as let's say 1,800 calories with the same lean body mass There's so many things that happen within the metabolism that can make you more or less efficient Not necessarily needing to build muscle but sending the signal to build muscle Eating in a particular way Tells your body we don't need to be so efficient with calories and this is why a woman like this You know, she could gain Four more pounds of muscle but continue on this pace and four pounds of lean body mass Is a decent amount of muscle to gain for for a woman. She'll feel more sculpted and all that stuff But within that she could easily add 1,000 calories a day to her metabolism What's exactly the opposite signal she's been sending her body for a long period of time, which is so Psychologically challenging and so that's why it's just it's going to be a constant You know reiteration you're doing the right thing and to to move that scale into the closet and to really trust You know that this new game plan is going to pay off in dividends You know, that's just something you just need to keep pounding into all these clients heads She's actually in a really good place the fact that she's been able to kick all that cardio and running and Move to a three-day a week strength training program and not see significant gain on the scale already Yeah, she's already working. Yeah, she's in a great place And then and then the next goal would be just slowly increase those calories But she's probably seeing exactly what Sal was saying, which is the okay She's probably losing three pounds of body fat and then she's building three pounds of muscle And so it's kind of maintaining especially if she thinks she she's feeling good and like her body's changing positively so Our next caller is mark from toronto. Hey, what's up mark? How can we help you? What's going on guys? It's got to say as everyone does, you know big fan of the podcast and everything. Thank you. Um to really condense the question Um in 2017 I was in the hospital with ulcerative colitis came out 35 pounds lighter um It's following a program for two and a half years during that time. I was perma cutting Um at the two and a half year mark. I kind of felt like something needed to change So I kind of set down some goals for myself um Kind of hitting like, you know normal strength standards for uh the key compound lifts And uh long-term goals would definitely do some type of men's physique show Um, so what I've really struggled with is is nutrition I've been told to do so many things. Um, I cut aggressively cut slowly Or bulk because I haven't really spent much time building muscle Um, so it's kind of been like a paralysis by analysis type of thing for me Um, so I wanted to know I guess your guys advice on what uh, what I should do in terms of like A year structure or you know, three months six months type of thing. Okay. All right mark How honest do you want me to be on a scale of one to ten? 10 go up to 12 10 20 All right. Um, so considering that you were in the hospital a couple years ago with ulcer ulcerative colitis and You may have it under control. I'm not quite sure what your regime looks like But I'm sure it includes either immunosuppressive medications or You know a change in diet The absolute worst possible thing you could do is compete in physique or bodybuilding. Okay Um, the the food the bulking the cutting the stress of the training That combination is a perfect storm To cause a digestive issue flare-ups. Uh, and I know you're young But this is going to be something that you're going to deal with kind of for the rest of your life And and there's a couple options. We can either keep it at bay or go through flare-ups and typically Each each subsequent flare-up can be worse than the previous one and we don't want to be in that situation. Okay So my honest opinion is don't do that now. Here's what I what I will say You could still build muscle. You could still train.  Okay aggressive bulks Have a tendency to cause, uh, you know inflammatory issues to flare up, especially with the digestive system So rather than taking your total your maintenance calories and having you add Six or 700 or 800 or a thousand calories to that I'm going to have you add 200 calories to that. That's it. And that's plenty To add lean body mass now the scale will move up as quickly But that's okay. We're looking at this long term. You also want to get lean. This is actually the perfect approach So very slow bulk With a good building routine and then stick to the foods that you know that don't cause issues And do that for a while now if you if you really really really want to do body building Three four years down the line When this process is down pat then I'd say we could probably consider it But right now I'd say I don't I probably the worst possible thing you could do is go and try to get on stage Just from a health perspective that'll set you back or at least the the risk of setting you back is too high Yeah, regardless if you decide to bodybuild or not you need you need to build I mean, uh, your age and probably your lifting experience and wanting to build a more impressive physique Uh, getting shredded and lean getting shredded and lean will temporarily give you that look because anybody anybody lean right now will look more muscular but You'll want to put some more mass on your frame and you'll want to get to a place where you're a little bit higher calorie intake So personally, I would love to see like a four on one off where you run like a bulk for four weeks And then you interrupt that with a one week cut four weeks on a bulking cut for one week Um, you could do it where you go two weeks with a one to two day interruption. That's fine, too Um, but something like that where we're focused more on bulking But then we do we interrupt it with a a mini cut Uh, and then focus on building strength. I'm with sal. I think anabolic is the first program I have you run and then maybe jump you to a aesthetic unless we have some mobility issues or joint stuff going on Then I would stress you to go to performance first Okay, awesome. Yeah. Yeah, that sounds great. Yeah, and mark I see in your question that you're you're consuming between 1800 to 1500 calories currently Right now it's up to 2500. I got it to a comfortable rate. Um, I kind of I feel like Kind of a little depressed when I have to eat like 1800. Yeah. Um, yeah Yeah, no, you're you listen you're on the right track. You're young Stay the course and I'm going to tell you this right now if you the priority is going to be staying healthy because if you can read if you can Maintain your current level of inflammation if you can prevent yourself from having Any more digestive type issue or flare-ups You'll be able to continue to get stronger and build muscle for a long time You'll have a great time working out what you don't want to do is and I did this a long time I didn't have uh all sort of colitis, but I I I did have I do still have gut issues And I've worked with clients, uh, just like you and it's the worst part You know this you've already gone through it once you could get so far you have a flare-up You just might as well erase everything and now you're totally screwed And you don't want to deal with that right you want to kind of do it slowly and avoid That huge, uh, you know roadblock that can potentially happen and doing a sport that requires you to extreme diet is just flirting with that Oh, totally. So that's it's not necessarily you can't do bodybuilding. You can't build this amazing physique It's just if you put yourself in a position where you have to present your physique on a date And follow like a strict program versus listening to your body and and trying to make adjustments that way You're you're more likely to do something that's going to flare it up. Mark. Do you have do you have access to maps anabolic? Uh, no currently not okay. We're going to send that to you also I'd like to put you in our forum. Yeah, good call because uh, I'd like to follow up with you So when you go on our private forum You could ask questions in there. You could tag us. Um, just so you have some support along the way Because uh, I think this is very interesting. I'd like to see how how well you do moving forward Yeah, and honestly that sounds amazing. I kind of want to uh, you know build a great physique and show people that you know If you have you see your Crohn's or any sort of um, IBS, you know, you can still You know build a great body Bro, you could do that without competing definitely can do that you yeah You just do what Sal always talks about on the show Which is you you chase health you chase the health the aesthetics will follow if you go after aesthetics You may nest you might not necessarily get their help. Yeah, and what looks impressive in real life is like, you know You could totally get you know, seven eight percent body fat very healthy getting on stage is like Three percent body fat. I'm gonna tell you something right now in person that doesn't look very impressive in person You look like you're dying so don't worry about the stage You know, you want to look good in real life eight percent is like incredible You got muscle fullness you got the six pack you look great and you didn't have to like sacrifice your health to get there Yeah, awesome, that sounds pretty fantastic perfect. Thanks mark Thank you guys take it easy Yeah, that's a that's a tough position man. It's like you got a young guy and he's like, I just want to get on stage and I know and I tell you what if you have any health issues either physical mental or psychological One of the worst possible sports you could do is get yourself to a super shredded get on stage Have people judge you by the way you look On like a you know an engine that has a crack now that being said this is also what's inspiring him to do it though I also like the motivation like he's wanting to do it to inspire others that listen you can be in this position and still Build this amazing body But I think you have to you have to be focused around your health first and then allow that to follow versus like Okay, this is that important to be get on stage in eight weeks or whatever Yeah, I just I know so many people that We're on the edge of you know dysfunction with their body and most of them are and then they compete and it's like Oh my gosh that roomy or their body is oh, you know, it's a little bit inflamed or I'm you know I get to and then they go compete and it's like Fucking back and I extreme I get the sense too like when you're younger You want to prove that in spite of all challenges in front of you you want to prove to everybody you can get to this like extreme version but you know in terms of It Being something that you may exacerbate or make worse like later on in life like you got to consider that it's a health Issue that we need to address and that's going to pay you the most That could be a powerful tool though when wielded correctly. Oh, yeah I mean that's the fact that that's a major motivator Uh, and if he can just direct it the right way. Yeah to look at it and if he's got it If he's got good guidance I mean, I think we can get him in that direction and I think that's a it's a good goal to have Yeah, and just remember he's in his 20s. Remember what you were lacking your 20s. I know what I was Oh, yeah, dude Hard to tell me to slow down. So kids are 60 kids are smarter today. You know, we have access to way more information I think so our next caller is jake from iowa. Hey, what's up jake? How can we help you? Hi guys, uh, thanks for the opportunity to be on the show today I'm a newer listener. Um, obviously I really uh like you guys's content and I wanted to reach out for some advice here So my question is um, I've been uh training for a marathon here And I'm just about finished up with an 18 week program And I'm just looking for a little advice on uh, once I'm done with that I want to switch into uh more of a heavy lifting program Um, I bought a couple of your guys's programs And uh, just looking for a little bit of advice on the transition from a heavy cardio into uh lifting Oh, yeah, this is a fun transition, dude It's great because if you do this right What you'll notice is just muscle gain and strength, um, you know, kind of come on your body and you shouldn't gain Uh, really any body fat in fact, in fact, you may notice that you're actually getting leaner as you're building muscles So it's a really fun transition very different feeling Then being an endurance athlete. So the which you said you had programs of ours. Which ones do you have? um, I have anabolic And aesthetic I got the skinny guy bundle. I I've I've never um been a uh, uh big weight room guy My whole life. So that's the place to start go maps and a bollocks start in pre-phase do pre-phase for about four weeks Three foundational workouts a week then move into phase one keep the three foundational workouts a week throw in the trigger sessions Follow the program as laid out that is going to be absolutely perfect for someone like you Any idea where your your calorie intake is right now? Yeah, so I'm at like 2,500 day I'm a little worried about the eating part. No, I'm probably honestly don't stress that I think, uh You're your weights at 175 right now, right? Yeah, I probably dropped down a little bit more. But yeah, okay So, I mean, I would actually allow just the the natural transition of moving out of all the marathon running And then really focusing on resistance training and not really changing your eating To see how the body just responds what what you might see is that you're not burning as much So of course, that's a calorie surplus But it might be just the right amount of extra calories to help you build And so I would actually just kind of hang out where you are calorie-wise and just focus on Maps anabolic make sure you don't skip the trigger sessions do those in there that'll that'll help in keeping that movement Now I'm assuming you probably are kind of an active person out even outside the marathon running because I wouldn't want to see you go From, you know, running 30 miles a week to all of a sudden sitting at a desk and never moving Are you are you fairly active outside of even your your training? Um, well, I do have a desk job and I'm there a lot and uh, so that's kind of why I first took up the running Was to get a lot more calories and movement Um, so I I don't know if I need to throw in a little walking to or yeah So so so maybe walk walk after your meals. I mean that's you know, go go get it and doesn't need to be super long Just try and make a habit of you know, if you can go take a nice 10 to 20 minute walk Uh after meals, uh, I think with that, um, you should be you should be fine I don't think there's an I don't think you're gonna need to do cardio to cancel out I think your body is actually going to respond to all the fact that you have a sponge Yeah, the fact that you haven't it's it's actually going to work to our benefit That you have never been a real heavy strength training guy Uh, your body's going to respond really well to maps anabolic and you're going to need the additional calories So the fact that you're up in that 2,500 range. I I like where you're at. Yeah, and Jake another thing too when you switch to maps anabolic pre phase The pre phase is meant to get your body ready to lift So after your marathon, you definitely want to take some time off maybe a few days four or five days Then get into the pre phase and then treat the exercises like practice So don't go into the gym And look at the exercise and like i'm going to work out today go in there and be like i'm going to practice squats I'm going to practice bench press. I'm going to practice deadlift. I'm going to practice Rose and just get better at them and do that for about four weeks then move into phase one and then you can start to Push it a little bit, but you're going to build muscle right out the gates Just practicing those exercises in that way is going to send the signal uh to build muscle Awesome. All right, perfect. Thanks for calling in man. Yeah, I really appreciate it. Thanks guys. No problem You guys have any experience Like with a because he's kind of a young man you ever work with a young man who went from endurance to strength Yeah, he's gonna he's gonna blow up massive transformation like right out of the gates But again, like you know, you have to take your time and really like, you know, allow that transition to happen And feed your body along the process. Yeah, you know what it reminds me of so, you know When you used to compete at him and after a show You would eat a bunch and it would just go straight to muscle Sometimes that happens. I had a young man that I trained very similar to this and I'll never forget He stopped the marathon training We went to two or three days a week of full body training And his body weight For a first for a while hovered at the same but boy, he looked way different. Like all of a sudden he went He went from skinny fat kind of to like all of a sudden getting really chiseled and it was tripping him out He's like I'm getting Like I'm building muscle like it feels like nothing. I said, well, this is gonna last forever But it's because you're switching so drastically your body's like a sponge right now Yeah, and I think that uh, I wouldn't mess with his calories right now. Yeah, keep them the same Yeah, keep them right where they're at and let's just watch how what happens, right? And I just like that the knowledge you gave that's I think the initial couple weeks He's gonna feel like that. I think his body has never been able to hang on have all those extra calories They're putting put to work. You're growing training for a marathon. You're only eating 2,500 calories That shit's all getting used. You know what I'm saying? That's getting glorious newbie games Yeah, his body's gonna go like, oh, we got some stored energy here And then he's gonna send a signal to build muscle and it's like, oh, this is where this is gonna go Totally So I think he's gonna see great results Did he say if he was in the form or not? Did I did we ask that or no? We did not ask him that so maybe throw him in there Doug. Yeah, I give him a little surprise Yeah, tell him it's from uh, tell him it's from south. Yeah, of course Our next caller is chase from tennessee. Hey, what's up chase? How can we help you? Hey guys, thanks for having me. Thanks for how you do Hey, I um, just started maps anabolic. Well, it's three weeks ago. So I am About to transition from the pre phase to phase one. Um, I want to get, you know, the highest quality workout I can from well each workout, but especially each phase From the beginning. So I'm wondering if there's a way to avoid sort of trial and erroring my way through um, how to calculate what How much to uh, increase my intensity? So for instance, if I'm squatting 165 for 12 reps in the pre phase But I'm aiming for six four to six reps of a squat in phase one What's a good way to determine how much weight to try to go for If I can if I've got, you know, two to three reps left in the tank at 165 12 reps Uh, how do I calculate to go for four to set? No, that's that's a really really good question. So here's are you an engineer? What do you do for work? I am a professor Very far away from anything like engineering Good deal. All right. So here's what you do you take pi and you take you multiply the square room I'm working about all the time. Yeah, there's that. Okay. So for x. Yeah, no all joking aside There's a lot of formulas that you could be and here's a problem. None of them are Super accurate per person. Unfortunately, it is going to be kind of trying it out But here's what I want. Here's how I want to help you out The feeling out process is not a waste. In fact, that that's actually a good part Of entering into phase one one of the reasons why phase one two and three or about three weeks Is it honestly takes about a week To get into the state of mind get into the feel of heavy lifting find the weights that first week by the way Still builds muscle and build strength by by the second week You're much more fine-tuned by the third week Your the intensity is much higher and then you move into a new phase. So what I want you to do You said 165 for 12 I would do the first set with 185 see how that feels and then go from there Within that first week and it's not it's not a waste You're not taking and the more you do this the easier it'll be for you to Predict the weight that you can use but the formulas in my experience more often than not Just put people in the wrong direction because they're just not super accurate on an individual basis Not to mention that I mean you also are doing two in the tank So that's the beauty of that is, you know, if you Go, oh man, I just I just did that set and I easily could have done four more reps Cool slap some more weight on there and then you slap more weight on then you go. Oh, wow I only had like one in the tank. Okay back off a little bit.  Yeah, some sets you go over a little bit like that But what you're going to find and what's wrong with the formulas is that That could change by how you woke up that morning or how you slept where your calorie intake is for that day If you had a fight with your significant other all kinds of factors playing You may know you know may notice the difference in throughout the workout Maybe the beginning of the workout you tend to have way more energy versus the end of the workout or vice versa I mean There's so many other variables and part of I think getting good at all this is actually just practicing all that and learning to To feel it out and the difference of you. I'll just tell you right now the difference of you giving a set 20 percent or 30 percent more effort is is Uh, not going to make the difference. It's you it's nothing. You're it's splitting hairs I was I was teasing you about asking if you're an engineer because it's like it This is totally like one of my engineer clients would ask me like they want to know adam We're going to do this. I want every ounce of effort. I can get out of each set I want to maximize it. So how do we mathematically break that down and figure it out? And I totally respect that and get that but it's it's actually not That's not as big of a deal as you think it is you Maintaining your core can take where should be you being consistent you sticking to the program like That stuff is going to matter so much more than how much, you know North of 10 or 15 pounds of where you could have went on the bar is going to make a difference. Yeah, it's funny because You know beforehand I was guilty of like really trying to make sure like that first set was really intensive And I was making sure that I was my weight matched exactly like, you know What I was capable of and then you mature because of experience and lots of practice at this and realize less is always You know better a better approach to get through and you have to really account for those other sets That are going to proceed that and then getting closer to that just takes time and practice and Being familiar with what's in front of you.   Well those last four I mean make your negative two to three seconds longer or pause at the bottom for a second And so start to use use other tools that you have great great tip Yeah, just slow down the tempo on that And and not don't worry so much about the weight You'll know as you're going through the the set if it was too light of weight you put on there And then hey, here's a great time to slow down tempo Yeah, that's good. Thanks. Yeah, no problem, man, and you already have access to maps anabolic, right? Yeah, I was I think you guys recommend going performance after that or yeah, mass performance is a good follower So here's a deal. I'm gonna I'll send you maps I'm gonna send you mass performance just so you have something to go straight into It sounds like this is kind of a new thing for you since you're in pre-face So I'm excited to hear about your your progress throughout this whole process Yeah, well, thanks man. I appreciate that so much and yeah, I've The the closest I got to athletics growing up was um Well, it wasn't chess club, but it wasn't much better either. So No, this has been um, it's new to me, but but it's it's going great so far. So thanks. Awesome. No problem. Thanks, Jason Yeah, you know It's here's the there's there's two sides of metrics that you see there's a there's great benefits to it because it can start You off on the right path. It's a little bit of a road map You know, if you have if you know nothing at all It'll point in the right direction But here's the bad side of it is that it can also take you out of your body when you start to obsess Over metrics and I've seen it so many times where someone's like but I'm supposed to be at 60% of my one rent max and I'm you know, your form is bad. You're not lifting it properly It's obviously wrong, but they stick too much to it or I'm supposed to eat these foods So I'm going to stick to this. But yeah, but you're constipated. You're bloated. You don't feel good So you know metrics are good, but don't let them take you outside of your body because then they become bad It's just the framework. Yeah, I really have to pay attention what your body's signaling and what it's like, uh You know providing you along that process, but yeah, that happens all the time I get clients They're just completely fixated on the number of reps the number of sets like being able to really match it Like specifically and it takes them away from then well, how did it feel and how are you feel now that you've completed it? It's just you know, they just get outside of their body.  And you either underestimated or overestimated that's just part But this is also where uh, this is how I like to I mean Everybody wants to program everything and debate over which way is better or how to phase in and out But this is where I like to play with things like tempo and also isolation exercises Or excuse me isometric stuff. Yeah, those are the variables to consider. Yeah, like I mean Oh, wow, I I totally put not enough weight on this bar. Okay, cool.  Absolutely. Look if you like our information, you'll love mind pump free Dot com we have lots of free guides that can help you from everything from building muscle to burning body fat Improving mobility reducing pain. We even have guides for personal trainers. It's mind pump free dot com You can also find all of us on instagram So you can find justin at mind pump justin me at mind pump salon adam at mind pump adam