Protein quality doesn't matter. Actually. Yes, it does. No, the truth is both are true. What depends on is how much protein you intake. If you take in a high amount of protein, one gram of protein per pound of body weight, the quality of the protein doesn't matter. If your protein intake is below that, then it definitely makes a difference. So if you weren't confused before this podcast start, you are now. Yeah, exactly. Welcome to the show. No, so studies done on protein, there's a lot of studies on protein athletic performance, muscle building. If your protein intake is within what they would consider that optimal range, which is roughly around one gram of protein per pound of body weight in normal weight individuals, then whether it's from plant, egg, way, animal, like as long as they're complete proteins, doesn't make a difference really, but utilize it all the same. But if it's below that, then it makes a difference. Then if you find, let's say you're eating half that amount of protein or less, well, then animal protein is superior to plant protein. So when I used to train clients, I focused a lot on protein quality because it was almost impossible to get clients to eat, you know, one gram of protein per pound of body weight. But if I was trained like a bodybuilder or like a fitness fanatic, I didn't care so much about what kind of protein they took in. Now, where does, where do amino acid supplementation fit into this? Amino acid, there's a lot of studies on amino acid intake, branching amino acids, essential amino acids. And it doesn't make a difference if protein intake is high. If protein intake is low, branch chain amino acid intake or essential amino acid intake makes a big difference. So if you're one of those people that just eats low protein, supplementing with those things can really make a big difference with recovery. But if your protein intake is high, it's, it's literally burning money. Right. But I think with that in mind, like supplementing with protein powders versus amino, I'm just trying to think of the avatar of the person. Is it like the ultra endurance runner that may, you know, benefit more from also supplementing with the aminos? Or is it just like I focus on getting protein exclusively and it's going to cover it? Yeah. I, so when I train endurance athletes, I would have them take because one 10 grams of whey protein will have more branching amino acids than, you know, for branching amino acid pills. So I would have them do that. Right. But you know who used to benefit the most from amino acid supplements were my vegans because they had a tough, now if I could talk them into taking like a vegan protein, like if we had to organify back then with their, you know, vegan protein that tastes amazing, I would have been like, take organifi protein. But a lot of them just, it was tough for them to get the right amount of protein protein supplements back there were terrible. The vegan sources were terrible.  They couldn't take whey because it was animal sourced. Yeah. So I'd have them supplement with essential amino acids or branching amino acid, they would notice a different, but their intake was slow, you know? So is this, is it still a thing that in some gyms and bodybuilders will still kind of sip on their amino drinks in between sets and whatnot? Is it like waste? Yeah, that's still especially for that group, because that group ain't missing their protein intake. No, they're not, they're not, they're not missing their protein. Now, when I was, when I was in my early 20s, I used to take branching amino acid pills, like six to eight of these things at night.  But based off of what you're saying, I would have been far better off, you know, taking a scoop of organified protein powder, and mixing it with water real quick and chugging that down, then swallowing the six to eight pills. Yeah. Yeah, I think that's the part where I think people are mistaking the advice that we give. It's not so much that, you know, branching amino acids don't work at all. It's just that, well, what they do in comparison to something like a half a scoop of protein powder would do. It's like, you're going to get as much if not more benefits from that. And if you're using it with that in mind, like, oh, I'm taking these pills, because I don't think I got enough protein intake for the day. Okay, well, instead of doing that, go get yourself a scoop of whey protein mixed with water, slam it real quick, and you're going to get more benefit like Doug, maybe you can look up how much leucine is in 10 grams of whey protein or something like that. Like, you're going to get more leucine isoleucine and valine, which are the branching amino acids in five grams of whey protein, then you would from, you know, five pills of branching. Now that's whey, what about something like Organified? It's going to have a lower amount of branching amino acids, but still a lot because they're complete proteins. You know, so you look at 10 grams of protein from plant based proteins, you're still going to get two or three grams of branching amino acids in there, which would be a lot of pills, right? So and and all the other essential amino acids, which also have benefit and then the non essential ones, which if your protein intake is not at that optimal rate, like all the amino acids make a difference. So 11% of whey would be leucine. So that's, you know, it's it's a lot, right? Yeah. So people, like I remember one person in particular was a friend of mine, we would do jujitsu together, he was a vegan. And you know, we were talking about this once, and I would tell him about protein.   But he's like, they're gross, like, and I was, you know, we're talking about his diet. And I figured he's probably only eating like 60 grams of protein a day. He's a 200 and something pound guy. So said take branching amino acid pills before and after jujitsu and see if you notice the difference. And he's like, bro, game changer. Now, he would have noticed way more of a game changing, you know, effect if he just took the protein powder. Yeah, protein powder. But yeah, protein quality, it mattered to the clients that I trained, because getting a client to eat one gram of protein per pound of body weight was like, it was so hard. It was so hard to do because it was so satiety producing. And people won't realize how hard it is, you know, even 130 grams of protein, you know, for somebody who's 150 pounds, a lot of protein, I guess you could make the case then for somebody who is an athlete. Like I'm thinking back to when I was playing basketball a lot and lifting weights and struggling to build muscle that I probably would have benefited from taking the branching amino acids before and after the workout, knowing that 60% of the time, I'm only hitting my protein intake. And so sure, you know, half the time I'm taking it and it's not really doing anything for me, but at least I'm getting it on the other half of the time when I'm definitely low. And so there's some there would be some value there. Because I guess that's the case where I see and a lot of people see value when they supplement, right? And I see and I understand to the idea of, you know, consistently taking something. So you get in the routine and habit. So okay, good, you hit your protein intake. Yeah, I'm kind of wasting money by just taking these six to eight pills today. But I'm staying in the routine of doing that because I know overall, I tend to miss consistently.  Yeah. So this is why so many people are like, Oh, I see the studies why such a big market. It's why it's exactly it works because people don't hit their protein.  What's up, everybody? Today's giveaway maps power lift. If you want to potentially win this program, leave a comment below this video and the first 24 hours that we drop this episode, subscribe to this channel and turn on notifications. If we pick you as the winner, we'll let you know in the comment section. Also, this is the final day for the February special maps performance maps aesthetic and maps it all 50% off. If you're interested, just click on the link at the top of the description below and use the code FEB 50 for the 50% off discount. All right, here comes a show. Speaking of nasty stuff, it's a bit of an aside to that, but it reminded me of when we used to play in the and one tournaments. This is like a long time ago, the very first, you know, three on three tournament. This is where they rolled out the first version of power bar. And so they like cut it up in there and handed it out as like samples.   But like that was like the big hype and everything was like apple cinnamon.   So that's gotta be the question. The first mainstream Gatorade, maybe energy bar or the first mainstream. That's right. They market as an energy bar. Yeah, it was like the first mainstream, like, like meal replacement slash energy bar slash protein. Who owns them, Doug? It looks like post, like, oh, they didn't own them originally. Oh, Nestle. Nestle. Of course, Nestle. There you go. All right. So I used to eat power bars, which were mostly carbs and anything like eight grams of protein. If I'm not mistaken, maybe look at up the macros. I wonder if they change them. But I used to eat power bars as a kid because there's still 10 grams of protein. It was a supplement. They do make they actually power makes a 20 gram one. They do have a higher one. They still have their original 10 gram ones, I think. Yeah, they were like sweaty. Yeah. You know what I'm talking about? They're so chewy. It was just like, man, they've come so far. Like they get like quest. No, okay. It's like cake. Okay. That being said, though, I trust what's that it's better for you than some of these bars and nutrients are probably actually in there. Yes. Like that's I feel like, you know, it probably had what it said it had in there were a lot of these bars now are like glorified candy bars. You want to know what you want to know with some protein in it. Bro, I had an aha moment when I was, uh, I want to say 15 or 16 when I started to learn about macros and stuff like that a little bit on my own. And then there was I was watching the world's strongest man, Mario Mario's Puginowski. I don't know if you guys know who that guy was. He won a couple tournaments. Looks like a bodybuilder. So he don't look like a strong man. Look like a bodybuilder. And and they had a list at his diet and he ate like I want to say like five or six Snickers bars a day. And I remember like he told that candy with the hell. And then I remember like I got a Snickers bar and I got a power bar. Yeah. And I compared them. I was like, it's almost the same man. He's Snickers, but you figure that out. It took me to my 20s. I was actually reading the back of a detour bar. And I and I remember grabbing it. And for some reason, either my buddy or someone else had like a Snickers bar or something. And I remember looking back and it was like, oh my God, the only thing that detour bar had was 10 more grams of protein. But I'll say two Snickers. Yeah. Then the Snickers bar did. And I thought, oh, that's so funny. I mean, was that your guys' favorite candy bar when you were kids? Snickers or was it? No, I wasn't a big Snickers. I you know, it was always the peanut butter chocolate combo. So for me, it's always been Reese's. But yeah, like, I would I would reach for that sometimes. I like the baby. Was it baby Ruth? Baby Ruth?  With coconut? No, maybe Milky Way. Oh, that's Almond Joy. Oh, yeah, baby Ruth is like a peanut and caramel and chocolate.  You guys remember that? Oh, yeah, it was actually pretty good. The Almond Joy has got to be if you ever want to if you ever want to divide a crowd, you know, bring up Almond Joy or Mounds, right? It was the coconut that was in there. Oh, yeah, that's Almond Joy. Isn't it? Almond Joy is the same as one that's got an almond on the top of it. Oh, that's the difference. Yes. Yeah. Mountain is no, no.  Oh, you're trying to train them. Yeah. All these blue ones over here. Nobody wants. Did I tell you guys for my birthday that Jack would Jackie sent me? Did I tell you that? She listens to every episode. She I think she's listened to. Is she like circus peanuts or something? Yes. So she's heard. She's heard us talk about on the podcast how I like cheap candy. Yeah, like candy corn and circus peanuts. And I got a package of my house like those gummy coax.  Jessica's like what? Oh, they're gross. Me and Araleas are like, yeah, he liked it too. Dude, I have to bring this up because here like go ahead and timestamp like Adam was right. Finally, it happened. What? Finally, it happened. Yes.  Somebody out there is tallying this up and there's a lot closer than these motherfuckers make it sound like. This is like a woodshop teacher. I mean, yeah, the woodshop teacher. Oh, yes. You see that circulating now? You know that still people don't know. I sent it over to my aunt and then they're like, what? Are you sure? Well, there's pictures. So like, I mean, I kind of read a little bit. Okay. So the reason why it's the reason why it's not fully surfaced is because he's not going to win his court case if he does. I was explaining that to my aunt. They're like, are you sure that he's not like this is true?  So this is the woodshop teacher. And I remember what school was a Canadian school who showed up to school with prosthetic boobs that were gigantic with big old pokey out nipples. The zooms were like, were like a, like a real thin, you know, shirt over it. And the school was like, he's identifying this way. Like we can't kick him out. Do you know it's a real condition that he's identifying us too? What is it? Oh, yeah. It's like, look it up, Doug. It's like that article, big tiditis. No, it's no, it's like, it's called like giant ism or something like that. And it's like, and it's like a very, very small percentage of the population have it. And so he like, he literally, like the dude did his homework before he did.  So the theory exactly theory that you said, which we all, which I was like, I don't know if that's true, was that he's doing this because he's trying to like, he knows that they can't get rid of them if he does this, because apparently they were trying to get rid of them. So he did this, but they caught him off campus. People are taking pictures of him. He doesn't wear these things outside of school. So any of the even though I couldn't confirm this when it first came out, I did watch or read, I don't even remember where I saw it, but I remember watching a reading this clip on a student that was in his class and said they knew him and was like, this is not this teacher. This teacher is like the total opposite of this. And he's been caught saying things. Well, your point of him being a wood shop teacher and like, I've been in a lot of like classes like that and industrial arts. And there's not a whole lot of that energy. Let's just say. OK, I mean, statistically speaking, what is the teacher to do? He's going to saw them off the liberal to conservative ratio is like 70 30, right? Of like liberals to conservatives in the in the school in school districts, right? Something like that. It's something like totally lopsided. Yeah. The 30 percent, I would argue Kim comes from your wood shop class. You're like your English teachers are also football coaches or something. So when I heard that in the I was like, come on, dude, I don't this and it seemed so so crazy and extreme that there was like this guy like slowly. What a great way to I mean, if it isn't indeed, if that's indeed what he's doing, what a great way to poke fun at the whole totally because think about it this way. If it's if it was a woman, did you look up the condition? There's breast fetishes. No, no, no, no, did you OK? Did you look up the first wall? There's you sent down down. Thank you, producer, too. Oh, no. What is it, Andrew? Tweedle Dee.  I look at that. Look at that. Sorry, I did sense a ship going on over here. Well, is it? Giganto Mastia, Giganto Mastia, right? What percentage of it? Let's take it. My excessive breast growth, but that's excessive breast growth, but not necessarily wanting big. So that's what he claims to have, though. Oh, I see. Even though the prosthetic. OK, got it. Right. So he claims to be the real. And so that's like his whole his whole case is on that. So if he gets caught saying that it's all a massive troll, it's not going to work. Yeah. So I like phantom breasts. So I think he's been in hiding until all those all the dust. What's funny about this is if a female teacher showed up and she wore a tiny thin shirt over her boobs. She would have got reprimanded. Yeah. But because he is a key and he puts them on and says this is how he identifies. They don't know what to do. And I would be like, do you think do you think the opposite of that would would they would have got away with it in terms of like a woman then having a humongous prosthetic dick? If she said I identify this way, then they'd be in a just like gray sweats. Yeah, I think I got gray sweats on her. I had to put that out. Stop. Don't zoom. OK. I mean, that's that's that's interesting. So it's funny because when you said that, I was like, no. But oh, my God, I mean, it was the first thing that came to mind for me. I just said this is too over the top ridiculous. And then this is what what inevitably was going to happen with how ridiculous this was getting was, you know, sooner or later, somebody was going to push the limits and be like, OK, if you continue going down this rabbit hole, like what what comes out of this and then it's like, how are you going to push back? Well, it's interesting because also that reporter like this is to where we're like, oh, wow, this maybe this is a troll, but it was actually a reporter that then dressed exactly like him in costume with the God on props. Yeah. And went into the they had like a teacher board meeting with with the parents and was kind of presenting this and like everybody left and nobody wanted to like acknowledge his presence or anything. And like, and so it was it was interesting because, you know, the rules were all there within the setting of the school. But then once the parents were involved, it was like scatter. You just all you have to do if you want to like deal with this is be consistent. That's it. Just be consistent, whether they're real or they're fake, whether you identify one way or another. If it appears inappropriate, it's inappropriate. That's all. That's how you do it. But they're they're they're so scared and everything's so touchy that because of the situation, they they let they well, there's already standards for for for women to and they're dressed to the wise. Yeah. So it's like I don't understand what the disconnect is. So speaking of big things, do you guys read the study on Coke Coke and Pepsi? I did. I did see that. I already saw Lane was quick to debunk it real quick. So here's this is OK. So we're going to go with the hilarity of it and then we're going to talk about the conspiracy theory around it. So the study says the title of these articles say that Pepsi and Coke lead to larger testicles and higher testosterone rates. OK. Now, if you look at the study, let's break down the study first. The study was a I think a 16 week study on mice. OK. Sorry, 15 day study on mice even worse.  This 15 day study done in China. So we're going to have fun with this, Justin. Done in China shows that that the mice had higher testosterone and larger testicles. OK. One, I wouldn't trust the study at all because I'm already shelving that. Yeah, it's 15 days and it's mice. Two, here's the conspiracy theory.  Two reasons. One, media is about click bait. So it's a click baity article. You know, they don't say it's mice 15 days.  Two, I think they're trying to make everybody just sicker and fatter by missing leading everybody and saying, drink more misinformation. That's the weird conspiracy theory, right? I mean, I think that's that's crazy, but possible. Lane did a really quick breakdown on it. And one of the and there's several things that he pointed out. But the one that's like so obvious to me that I right away was questioning is just that there's no there's zero data around the nutrition. Yeah. Oh, they don't know what else they did. Or yeah. So I mean, like what if somebody like excess excessively ate one day or one the other group didn't eat hardly much. They just drank like all that stuff would impact that for sure. The other thing is ridiculous that you didn't even control. And the other part of it is we have, I don't know, philosophical and economic rival like China.  And it's going to cause some changes in people's behaviors or prevent changes. Was this a study done there? Yes, it was. Oh, interesting. I didn't know that. That's that's why I said that. Oh, that's interesting. Because it's not hard for them to put out knowing that our media is going to pick it up because we have free media here and people will read it and click on it. We don't filter it. I mean, this is just one more step towards what we talked about before, which is just the distrust in everything. We're we are not far from articles and studies that get promoted or shared and just people automatically always defaulting to I don't believe it. Like I don't believe I'm going to I'm not going to believe anything first and you're going to have to confirm or prove to me the validity of anything that I see on the internet anymore. And then people are just going to keep, you know, screaming for some kind of like board to make sure that like all this misinformation is accounted for and, you know, only we're going to filter through all this for you guys and like who makes up this committee and like, dude, how much trust does the American public have at this point in any kind of like you know, board of of yeah, group of people. So this is where this is where I go with my conspiracy theory is that the goal is to create so much mistrust that there's more more regulation, more groups that they can that they they they can gain support for regulated media. That's it. Because then I mean, I don't even think that that's not a conspiracy theory. That's just that's like the playbook one on one for government. I mean, that's the way you get government to. That's I really how far are you in the all in rate latest podcast? Oh, I'm only halfway because that's that's kind of like Friedberg's big thing because he's like, he's he challenges the other guys. He's like, listen to everything that we talk about like the eight topics we have today. All of them are like, we're frustrated about what's going on here here. And all of it we're pointing in the direction of who are we blaming? We're blaming like a side of the government. And which is then what the only result resolution to that is to create some sort of regulation around that. Add more. Yeah, add more. And he's just like, I don't I don't think that's the the way we solve this. And I think we have to be careful of every time something goes wrong that we immediately want to blame aside. Doesn't matter left or right, but we want to blame aside and pick out a boogeyman. And then, OK, how do we resolve this? Oh, we need to have more regulation around this, which then in turn creates all these this board. Seems like it's been escalating in terms of like real events that we need news reporting on that we're not getting news reported on. Well, you know, it's in Ohio. Yeah, you know, it's filling that hole. And this is why I'm such a big believer in markets, like when social media, when it was coming out that they were censoring quite a bit and it was kind of leaning into one direction or whatever. And people were like, you know, people on one side were saying we need more regulation. And the other side was like, it should be free, which is funny. But when it's when it goes your way, leave it. When it doesn't go your way, we need more regulation. And I was always like, let's see what the market does because there should be a market demand and signal for something that's more open. And sure enough, Twitter gets bought by Elon. Twitter becomes more quote unquote open if you maybe you believe that or maybe you believe it goes another direction. That's fine. This is these are market signals. So with media, what's happening now are what are known as citizen journalists. And you're seeing more people go to these places. Report stacks. Yeah, sub stacks, reporting themselves, posting themselves on social media and journalists who now no longer work for a media organization but go off on their own and just become independent journalists. There's a few of them that have done really well. There's there's one guy who's he's been on Joe Rogan's podcast a few times. Can't think of his name right off the top of my head. But you have that? Yeah, Matt Tabie. He is on his own. It just a journalist by himself doesn't work for anybody. And he's he helped with a lot of the Twitter leaks, right? Yes. And I love that. He's much more independent. He doesn't have. It doesn't seem like he has as big of a bias. He doesn't have to necessarily listen to. Well, you know, that's also an example of just allowing the free market to do its thing to instead of getting instead of being so and that's including how, you know, we're guilty of the freaking out over what was happening with Twitter and stuff.   Well, then that we just grow government that way. And so is that really the best answer? And I don't I don't think it is. No, because, you know, if you if people who don't trust the market, which is basically consumers, they say, well, we can't trust consumers. Well, that's a huge base of people. You're looking at millions and millions of people. You could put more trust in millions of people because it's more likely to be more honest people within that, just like there's dishonest people than trusting a few, right? A few in power. So we got 10 people now who control all this information. Well, that can really go sideways. And historically, it's it's proven to be true. So there was an interesting little kind of conspiracy in terms of on Netflix. There's this this. I think it's a movie or a show. It's called like White Noise and it literally predicts like pretty closely to like the East Palestine stuff that's going on there. So there was this truck, this tanker truck that like slams into a train and that it derails.  So all this basically gets played out in this TV show or movie. And then we see it in the news cycle and it's like, it's pretty eerie. That is weird. Well, what is that call worth? And they talk about this with like certain dates and stuff that people have predicted a long time ago. There's like so many things. We have so many variables that if you cherry pick one from here. It's the Nostradamus effect. He just like says things. Is that what that's called? There's like a there's a. But if it's called that, but that was like the main thing. He just like covered so many possible predictions that like. Right. And we're so big as a society. There's so many variables. There's so many moving parts that if you. It might be named after the Simpsons. Isn't there something after the Simpsons? They've predicted so many things. Dude. Because there's been so many episodes but on air for how many decades. I mean, that's a good example, though. Exactly that, right? Like they've done so many crazy things. It's like, it's only a matter of time before you can cherry pick. Didn't they predict Trump running for president? They predicted like terrorist attacks and all kinds of stuff. Yeah, there's all kinds of Illuminati stuff in there. It's pretty hilarious. Did you guys see that you guys?  Who talked about the aquarium? They had just gone.  You just got to hear that maybe pretty soon here you won't be able to use your camera in there. Why? So it's just somebody took they were taking a picture and the flash from the camera blinded one of the fish and one of the fish swam and committed suicide in the glass. Boom. And then like started bleeding. Oh, that traumatized. Like, yeah, look at the video. It's like flash kills or blinds and kills fish. And you see that you watch the video.    So yeah, they're talking.  Was it early? It's in Okinawa in Japan. Dude, when you go, that's the video, though, that top one, I can tell by the just by the when you go to these aquariums and you see some of the sizes of these fish. You just realize how big some fish are like. And it's not just sharks. It's like just regular fish.  Oh, I remember the first time that I saw tuna. I had I would have never thought tuna because it comes in this little can. I remember as a kid when you when you ate tuna forever, then the first time you saw like a tuna fish.   Yeah, you know that they're tuna fish swim like incredibly fast, like some of the fastest fish. Oh, look, there's the flash watch. Oh, that's terrible. No, no, no, watch you see that. See the fish freaking slam right into the right in the glass and then the blood starts coming out of it. Oh, here's the crazy thing. Using a flash for pictures in a glass tank. Yeah, you're not going to get a good reflection. So. Oh, that's sad. Well, you know, we're what are you going to do? The whole thing is sad. You know, we got fish in a tank. We're just looking at it. They're pretty big tanks, so yeah. They're massive tanks.  You know that they will know that then they shut down all the all the like sea rolled like with the whales in there and stuff like that. They don't have that. Do they still have them like in in? I don't know. It's not like that anymore. And I know they definitely took a hit with the tendons for like because of that blackfish documentary. Yeah, I don't know if they actually like removed, you know, they've never been able to keep a great white in a tank in captivity for longer than I think, like a couple of weeks or whatever. For whatever reason, they can't figure out why they can't keep it alive. They'll give it food. They'll get everything. And for whatever reason, they just can't keep it. And that just dies? It dies. Really? It has to do with something with the electrical signaling that it receives and, you know, how it reads things. You can't quite figure out why. You know what I think is wild is how they will, like if you buy a fish like that, it'll grow to the size of the tank. Oh, right. So you could buy like a shark that could potentially get up to like five feet. But you put it in like a little tiny tank, it'll only grow. So it only grows like a metaphor for life. Yeah, make your space bigger or whatever. Yeah, you guys know one of the gyms. Did you guys have any resources? Neither one of you ever worked at the Club 506, right? Sunnyvale. So there was a fish tank behind the front desk there. It was big. Yeah. Oh, yeah. Did Capital McKee have a fish tank? No. OK, so we had a big-ass fish tank and there was a shark in there. Somebody actually maintained fish tank at 24. They did. I did not know. They had some random person come. There was a shark. There was an eel, a moray eel in there, and there was a clownfish. Wait, no, was it clownfish? It was anyway- Blowfish. No, we used to- We, this is terrible to say, but we were, you know, I was 19 years old. I don't know, any better? You think it's funny? Bro, we'd throw goldfish in there.   And I think one of them died. I think we might have killed one of the fish, dude. I had fish tank for a long time. They're hard to maintain, man. Saltwater is not easy. I killed so many fish. They're expensive. Yeah, they're expensive fish. They're expensive to maintain. And I wasn't ready for it. I like, I've always wanted koi, koi fish. They're worse to have. Why? Well, okay, in a tank they are. If you have them out in a pond. That's right, yeah. Yeah, that's not a big deal. I had- They're like dogs. They're cool in a pond. So there, because they're so- So I don't know how many thousands of dollars I spent on killing fish, right? Trying to try to figure the saltwater thing out.  I poured it all out, went back to fresh water and bought a bunch of koi. Thinking that was right.   Now they're super hardy fish. And they'll survive in almost anything.  And so if you have them in a tank, it's like motherfuckers. Every decision you made at that age was based on how cool it looked. 100%, dude, 100%. You're all White House. All white furniture. At one point I had one little shark that used to be really cool. For a while he survived, but then eventually, eventually I went on vacation or something. Speaking of fish, have you guys ever- I know ButcherBox is known for their grass fed meats, but have you ever gotten some of their wild caught salmon? I haven't done fish them. I do chicken and obviously all their red meat I do for them, but I have yet to do their fish. So we get their salmon because Aurelius will eat it and they flash freeze it. So flash freezing is better because it lowers the- Explain that. So it's frozen very quickly rather than slowly and like a traditional freezer. And that reduces the histamine production in the fish. This doesn't matter for most people, but for people with histamine intolerance is that makes it a- Okay, so look at flash, flash freezer. Yeah, I know. I'm trying to understand. So a traditional freezer, it takes a slow time. So amount of time. And it builds up like crystals in the meat. Can change the flavor. Flash freezing is like super, super cool. It's gotta be like- Crazy cold. I believe so. I believe so. I'm having Doug look it up because I'm not quite a hundred percent sure. What does that say? So freezing foods at extremely low temperatures with circulating air. There you go. So they call it blast freezing as well. So, oh, there you go. It keeps ice crystal small, which prevents moisture loss in the food. So when it's flash frozen, the meat of the salmon tastes fresh. It gets finished a bit. Just tastes fresh. I wonder, is there like at home versions of that that we could have? A flash freezer. I would imagine if you flash froze anything, then it would be better than if you'd froze it traditionally. For flavor. Yeah. Yeah, I don't think there's an at home flash freezer. There might be. There's gotta be. There's gotta be. Might be dangerous. This is like a cool Doug Jift right here. Doug would totally love it. Yeah, I would do that. I know you would. Oh, how to. Oh, it says right there. How to flash free. So it's at home involves quickly freezing uncovered pieces of food then packing the frozen portions into airtight. I would think there's a piece of equipment though. Yeah, I would think there's equipment too. There's gotta be like a vacuum sealer. Yeah, a mini version of this. There you go. Oh, blast chiller here. You can have one. My grand, I don't know if I'm ready for a gift like that for you, Doug.  They must be good. Well, Doug would use something like that. I know. That's why I say.  Oh, okay. Yeah. You know, speaking of butcher box, I looked up today the Omega 3 fatty acid content in grass fed meat versus grain fed. You guys want to take a guess the difference? Ratio wise? Yeah. Okay, give me what it is in non. Well, I don't know what the amount is. I don't know how much more. Oh, well, how much? Five times as much. Five times? Five times as much Omega 3s in grass fed meat than grain fed.  In fact, people you supplement with it. That one used to be one of the top fat loss supplement sales. It's twice as high in grass fed meat as in grain fed. Wow. So all things being equal, calories, everything being equal, if you ate a lot of grain fed versus grass fed meat, you're going to have a lot more of the healthy fatty acids in the grass fed than you will. Well, I've been supplementing with my fish oil ever since. Yeah. Our last meat. And Omega 3s are like one of the staple things you always hear either like a functional medicine practitioner or a doctor will recommend is your vitamin D and Omega 3s are normal.  Five times more. That's crazy. As much as five times much. Pretty crazy. Yeah. So sports guys, I'm going to ask you guys about what you guys think about this. Jake Paul. It sounds, no, not that. So it sounds like, is it just me or like crazy weird fight sports just emerging out of nowhere? Yeah. Well, we've been talking about this. Like it's getting more and more like niche and weird. But you see this more like it started out in Russia. They had these weird like fights where they'd have like a few guys fighting a few guys and they had like platforms where they would jump out or then they were like in full armor and knights fighting each other. Now, you know, the States were seeing slapbox things a thing. There's a professional pillow fight. Yes, there's a pill.  Professional.  Hold on. I watched it. They make money.  Fighting with pillows. Like with girls. No, it's dudes with pillows. Who wants to see that? You know, it's way cooler than that. Have you seen it? Have you seen the jiu-jitsu in your car? Yeah, that one's cool. I like boxing in the telephone booth. I like that one too. The two guys, they start and your seatbelt is on, right?  And they go, they're so good. I would watch that. I would watch that. That to me is where the pillow fights lame though.  Pillow fight league. That's embarrassing. It is embarrassing. When I first saw it, I'm like, would they put in the pillows? Like, like, rocks. No, it's a pillow. And they're blasting each other with the pillow. How do you win? It is dumb. Oh man. I used to, when I, so you guys, when you were kids, sleepovers, you guys do pillow fights, right? Of course. Why you guys, why you guys shake your hands? Silence. Hold on a second.  Hold on a second.    You never did mud masks. Hold on a second. You guys ever played doctor?  Hold on a second.  Tickle party. You guys never played tickle. You guys ever played, does that tickle? Tickle time? Anybody? Hey, hey. You played too close.   I'm sorry, you're saying so much about that one, dude. Listen, I was gonna say this. You get a pillow, a down feather pillow. You can squeeze all the feathers to one side. You can hit someone pretty hard with that. I mean, yeah. That's all. You can make it hurt, but yeah. It would hurt enough. It would hurt. All I'm saying is, all I'm saying is, if we got a pillow fight, I'd be pretty well. I know what I'm doing. I trust you on that one. I said, what's so funny about that one. Oh, you did, bro. You did. Oh, you did. So good. So good. Anyway, yeah. I wanna hear what you had to say about the chat GPT, because I wanted to talk to you a little bit about one of the conversations that I heard Chamath have on our show. And so what did you see or what are you reading as far as? So I read this article written by some economists who also worked in the tech industry and they were saying how it's a big bubble because right now these are basically predictive computers that predict what you think, what it's supposed to say. And because they're fooling us into thinking that they're giving us new information, we're overvaluing its value or overestimating its potential value. And it's like, it's not creating anything new. Because it comes across a particular way, all this money is pouring into the space and he's saying it's a big bubble that's gonna pop. That's what I'm really interested in. So do you disagree? Do you agree? Because I know we've all been- I mean, I think it's a bubble just because everyone's excited. So I kind of agree. I don't know if I'm overvaluing its value. Okay, so I agree. So I've, but that doesn't take away from anything that I said in the past about how unbelievable it is. But I think the point that you're making is so true, I think, like anything else when we see new technology or that the entire- I mean- It's like NFT, crypto. Yeah, exactly. But okay, no, no, I wouldn't put it in that category of a bubble. Like, so Chomad was in this interview and he talked to, I can't remember who he was talking to but he referenced something that Warren Buffett said. And Warren Buffett made this comment that the guy who ever invented refrigerators made a lot of money but the company Coke, Coca-Cola, who utilizes the refrigerator- Made way more money. Made way more money. Oh yeah. And he used that analogy referring to chat GPT and AI right now. And so the technology is going to be revolutionary like the refrigerator. I really believe it's gonna be like that. But the companies that are gonna make the huge money are the companies that find ways to utilize that technology to further advance their industry or however, right? Oh, that's interesting. Which I totally agree. Like we're, I mean- That makes sense. We're moving in that direction. I think that if we can utilize some of its abilities, it's only to enhance our business to another level and give us the competitive edge compared to somebody else that may be doing something similar. So I see it like that. And so I do believe it's still that amazing. I wouldn't put it on the NFT which I think that's just a complete trash. I can see it being more as like an upgrade to the current way that we use the internet, right? Like in terms of like, I have to go through and like manually put in the search and yeah, now you can do kind of voice the text and you can surrey it and all that. But like to be able to have an answer at that speed and then as a business owner, be able to use that and it sort of answers for you and represents you. I mean, that's just gonna speed up all kinds of production.  The bubble was that everybody jumped on board and said, it's this crypto or this NFT or this is what's- Well, I mean, now you're comparing two different things in my opinion. Like, so talking about the blockchains is one thing. That's what I meant. But NFTs are utilizing the blockchain. That's to me is a different situation. It's like NFTs and crypto, I'm less of a believer and that doesn't mean that both those technologies, by the way, won't exist. I think the way that we use NFTs, with cars, Rolex watches, I see all kinds of value in utilizing it, but it turned into this art movement of just everybody creating this stuff. Yeah, and anytime there's a new innovative technology, it usually starts out in a bubble because there's a lot of hopes and dreams and a lot of things have to get ironed out. Like there was a tech bubble. There was a dot-com bubble. Remember that? Like website, anything that said dot-com generated or got, I should say tons and tons of investment dollars because it was like the next big thing, anything that said dot-com. And then it popped because it has to get washed out. You have to see what's actually sticking and what doesn't stick. So I agree with that with the AI bubble in that sense that everybody's throwing money in, but they don't quite know where it's gonna go. Do you not like the Warren Buffett? I love the way Warren Buffett said. I mean, I just think that's a great way to look at it. It's like, it is that big of a deal. Like imagine before refrigerators and then that technology coming around, like how incredible that was for everybody. I think that what we're seeing with chat GBT and these AI services is like that, but the people that are gonna make the huge money are the companies that find ways to utilize that technology. That's what's gonna explode. Automating things and creating new products through that platform is gonna be real interesting to watch. Yeah, increasing efficiency is a big deal. People don't realize how big of a deal that is. If you can increase the output per worker by 10%, what that means for our own productivity, the economy efficiency, products, more innovation. I mean, that's- I think there's gonna be more disparity though. Tremendous. In terms of people getting lazier and other people that are actually productive being way more productive. I mean, that's a hundred percent. But that's been what's gonna happen with everything. Press, television, radio, all those things. I mean, made smarter people but probably made dumber people at the same time. Well, you're gonna have a greater disparity, but everybody moves up. Because like poor people today have more stuff. The base will go up. Always. But the very wealthy, the wealth that they have now is just insane. Although the richest man in all of history was- What's the railroad? No, and all of, no. It was this African emperor. Look up richest man in all of history. I've heard about this. Oh, I thought it was- He had the equivalent of like trillions of dollars. Dr. King Solomon or something? No, someone else. Oh, this is the Aya Sahara, right? It's like related to that. He was around that kingdom. Yeah, it's like, because of the amount of- Mansa Musa. Yeah, look up it. What would his value be today or- Modern day equivalent of 400 billion. Oh, then he's not- But that was last year in November, so that's probably more like 600 billion. He was the wealthiest man of all time, right? That's according to this, yeah. So what, okay. I'm just wondering, because that was like near- One of my favorite theories for Atlantis was that I have Sahara that's located somewhere up there in the northern part of Africa. But it's like a secluded area that looks like it has rings, just like the concentric circles. You know how Plato describes that for Atlantis? Yes. They had like these waters surrounding like these concentric rings of land. And so it like fit all the descriptions that he laid out there. And there was like, accumulated like the most gold in that area. And I believe this, who you mentioned was in kingdom there. God damn, Justin, that was great. Yeah. Just on point. Yeah, I know. I don't know if that's 100% what I remember reading. Yeah. It's pretty wild. Yeah, I don't know any of that. Well, I wanted to bring up a good story for me.  You're still thinking about my pillow flies. Yes. That's the truth.  That's the truth. I almost lost all track. Are there people that are still finding like treasure and gold and random like, Yes, dude. Does that still, how often does that happen? I don't think it happens a lot, but there's actually expeditions out there. Yeah, I know there's a lot of crazy, I know there's a lot of crazy people that are treasure hunting. What I want to know is, how often does a treasure hunter find some sort of a treasure? Well, see, here's the problem with that. Doesn't even get big news anymore either. Yeah, but here's the problem with that. If you find ancient. You have to give it to the government. Yes, you find ancient treasure. The only way you'll get rich off of it is by selling it on the black market. You cannot do it legally because it is, it'll be owned by the state. It's considered an artifact. So if you find some like, thousands of year old artifact and you're like, oh my God, this is like priceless, you have to sell it on the black market to some collector for X amount of millions of dollars. Cause if you make it public, then it goes. You don't think you can get, you don't think you can get away with saying it was passed down to your, you're in your family or something like that? No. Yeah, that's how I would do. Find this big old box of gold pieces and be like, yeah, that's my great, great, great, great grandfather. He saved it for me. Look at it. Shafer's, let's see here. No. You guys didn't do that. Not believable. You guys didn't do that. Did you look up? Did you just find their treasure? I mean, there's a lot of treasure being found according to this. America's most successful treasure hunters have discovered hundreds of millions of dollars worth of lost gold, jewels, and other precious artifacts. So there are people out there who are successful. How, you know, half of the gold I would think of finding something like that would be to be able to reap some of the benefits. You gotta give it away. You don't get to, you don't get to. If it's an artifact, it's not yours, dude. Technically, you have to give it to the face. Possession is nine tenths of a lot. Well, a lot of times it'll give you like a finder's fee, you know, like some reward. So they'll give you like something out of it, like consolation prize, you know, like for a good job for doing it. But yeah, you have to give the majority of it to the local government where it's, you know, Yeah, like if you found like a, like a Pharaoh's crown with like jewels on it, you ain't gonna make, He goes right to the museum.  You had to sell it to some mob boss or something. Yeah, you don't, I was gonna say, that or you just keep it in your family. Okay, so here's the fact. This is why I wanted to bring up. Someone comes over your house. What's that? It's real. So did you guys know, okay, I already brought up the Sphinx is like, there's all this like mystery around it because it's just like the oldest, one of the oldest like manmade monolithic, yeah, like statues out there, but so things. I mean, it is one of the oldest things out there, right? There's rocks that are old. It's so like, like Dr. Shock, he come up with this whole theory about water erosion and all this stuff. It's controversial. But what I didn't know was that it actually had a beard. Did you guys know that? It had the beard, you know how like, like the pharaohs, they had that like little raided skinny beard goatee thing, right? So originally it had that, it had fell. They reclaimed it and I think it's in the museum, the British Museum, but I had no idea that they actually like confirm that because it was speculated that what it used to look like. And so there's all these theories of like, maybe start out as a jackal, maybe start out as a lion. And they changed it? And then they changed it. And so here's actually, and I actually subscribed to this and Courtney kind of like, we were watching this documentary about all this stuff and she was like, I wonder if like, they were trying to restore the original, maybe it was like this long jackal head and they were kind of carving it down.  And so it wasn't like just over the years, like all the sand just like covered it. Like it was deliberately buried. Yeah, so the theory is that the Sphinx was there way before the Egyptians. Yeah. And they built over it and around it.  You know what's compelling to me is the water erosion argument. Nobody counters that. Yeah. Because it's legit. Like if you know what water erosion looks like, I'm not an expert, but it looks just like that. It looks like water was in water. Yeah. Which would mean it's way older. Well, the only people that have a problem were the Egyptologists because it, they'd have to rewrite their entire timeline. Damn. Damn. This is what, what's the hypothesis? That's what it looks like now. So it doesn't have a nose, so. Now you're saying that was completely buried? Yes, yes it was buried. They literally like uncovered. I mean, I think the top of the head might have been just barely sticking out, but it was deliberately buried with sand. Oh, interesting. Yeah. That's wild dude. So it's actually carved out of the bedrock, I believe. Yeah, pretty great. Hey, did you guys see that they're gonna do another Star Citizen Hutch? What? Yeah, remember the show Star Citizen Hutch? Yeah, but is it the show or is it the movie that they recreated with Wahlberg? Is it Wahlberg or was it Star Citizen Hutch? I don't know. Who was, yeah, it was Wahlberg. No. It was the Magic Mike guy and. Oh, yeah, yeah, yeah, yeah, yeah. What's his name? He used to be Fat Guy. You know his name? Jonah Hill. Yeah, Jonah Hill. No, that was 21. Oh, 21 John Street. My bad, you're right. I think it was Wahlberg. So they're redoing Star Citizen. No, it's been stiller and Owen Wilson, wasn't it? There you go. But they didn't call us, did they call Star Citizen Hutch? Yeah, they did. So they're doing a series. They're gonna redo the series. And it's a remake.  So this all is uproar because they're remaking another show and making the lead female. So a male show that they're turning female, which tends to be the trend. Yeah, well, it worked for Ghostbusters. Yeah, that's not really. You know what makes me upset about that? Does it ever work actually? Yeah, that'd be a good question. Which show did they ever do that that it worked? See, it's okay. Charlie's Angels were really good, but it was the original was like the same way. But they started out with that, right? Yeah, yeah. So it makes me think like, do they just not have any writers that can come up with original anything?  Well, I mean. They just change the gender. I know, I referenced the Hitmakers book because it was such a great book and it covers so much stuff like this that almost everything is dude. Yeah. Like everything, everything is rooted. Very, very few people have like this completely random new idea. It's built off of. Because it costs more money. Not only that, but I mean, I just, we've, we as humans want that. That's the thing. It has to be a predictive element to it. We want that. Like there's a part of us in a story and a music that we want some familiarity to it, to be attracted to it. Otherwise, if it's completely like new and there's no, there's no familiarity, there's it's harder. It's much harder for people to even latch on to it. And so, I mean, it's a proven method. And so of course, and it's time tested.  I remember, I remember, you know, my uncle or whatever that would ruin movies for me all the time. The original was better. Yeah, I get all excited. This is not the original. And I'm like, what? Like there's always one before, you know? That's true. They did do that even when we were kids. Yeah. What would be a movie or show that you guys grew up with that you would love to see remade or a spinoff?  I have one that I brought up before on the show that I still wish a writer would just take this idea and do it. Yeah, the story of Mickey. Of course, a spinoff more. Him when he was a boxer in 1920. I thought I heard that it was coming out. You know, I just did see the Rocky series. So there's another Creed coming, isn't there? Creed, yeah. It was like part three or whatever of that. Yeah. Was it bad? You didn't like it that much? I wasn't a big fan. It was all right. It was all right.  So I always wondered like, okay, now has your boy watched all of them with you? He's watched Rocky Four. Goonies. I want to see that remade. That would be great. Yeah. Their kids. Yeah. It would be really cool. Yeah. I feel like kids today wouldn't watch it because they'd watch it and be like, this is so unrealistic. These kids going around with no parents. No one.  That's what makes that sound good for us. What are we going to do? That was realistic. You know what I'm saying? There's a chance that you could get away all day like that. We're not like kids today. Kids today. But that might be interesting, right? Like shows, you got to go out and explore. I would love to see another breakfast club. That'd be kind of cool. Kids going to detention. Take your electronics away. I love those kind of movies. I forget the director, but they did a bunch of those. I do appreciate when, and I'm trying to think of an example where I just watched something like this where a series or a show will pick you back off of like an old one, but then they will integrate like today's time and technology. Like I appreciate that. Like if there's like a story or a theme I've seen before, I'm like, oh, I've seen this. But now they've integrated like the phones and texting and like how that would have evolved or changed that storyline. You does that. Cobra Kai has a good job. You did that. You on Netflix. He utilizes current technology. I guess why I like that. Dude, it was a great, the latest you is great. Oh, so good. So good. And I was like, oh no, it's only like four episodes or five. Mehra, I was waiting for you guys to get together. Oh man. What is it? Why is it that we like it so much? Well, this one actually, I liked that they changed it up a little bit and they made it more like murder mystery, you know, sort of style, which is, it's fun, you know?  I think it's because the flawed hero, and he's very flawed, it's a winning formula, you know? It's a winning formula where it's like, like the Sopranos was like that. Like everybody, you love Tony Sopranos. He's like tormented though.  Yeah.  But everybody he kills is annoying or something about them you don't like. So you're kind of like, yeah, yeah. Kill that person. Justified a little bit, you know? You know what's funny? You know what I pointed out? There's the scene in you, and I told Jessica, I said, watch, this is how funny consumers are. You know the scene where he's going hunting with that one dude? Yeah, yeah, yeah. And they're shooting birds?  Sure enough, he refuses to shoot a bird.  The guy kills people, but they know that if he shoots a bird. They want to make him exactly the season they really wanted to make him likable.  There's a new twist. Oh, that's funny is that. Oh, so that's interesting. You took that take from that. You know what I took from that was that the inner struggle to even want to kill. Like it's not that he likes to kill. That's what I got from that. I got, that's what the writer was trying to. I just got, he was trying to hide the fact to that guy that he knows how to shoot a gun and kill. Well, so yeah, so a little bit of that too. He never used a gun though. He never killed the gun though. Yeah, he always kills with like a knife or something like that.  So I thought that's again, another way for you to connect to him that, oh, he's not a bad guy.  Like, oh, he holding this gun. Remember how you think you can hear his thoughts?   Like this is so funny. But Jessica said the same thing. He's so virtuous. They're trying to show that he's conflicted. So yeah, you're probably right. That's what I thought. That's that support. That's what I mean, that's what I got from it. I get what you're saying too though, but I mean, again, what a good show though. What a great show. The fact that it is incredible writing and they, and you're right, they are an example of how they use today's kind of technology in like who does it with a stalker and serial killer. So well, well, well done. Who do you got for a shout out today? All right. Today's shout out is Lane Norton. What's his handle bio Lane? Yeah. Yeah. He's a, he's science-based fitness advice and nutrition advice. And good friend. Good friend, smart guy. We like him a lot. Quality stuff. Quality stuff. Check them out. Look, you're not what you eat. You're what you digest. If you had a high protein diet, you may be noticing certain digestive issues like bloat. Did you know that digestive enzymes can help you assimilate that protein? So more of the protein gets to your muscles. More of that protein gets to the areas you want. Also helps you break down carbohydrates and fats for more energy and better health. Well, there's a company we work with called Mass Zimes that makes digestive enzymes for fitness enthusiasts like you. If you're interested, go check them out. Go to masszimes.com forward slash mind pump and use the code mind pump 10 for 10% off any order. All right, here comes the rest of the show. Our first caller is Jeff from Texas. Jeff, what's happening, man? How can we help you? Hey, how's it going? Good morning. Good. So question about macros, specifically about which macro I should, I should focus on cutting out of my diet first when going into a calorie deficit or cutting phase. I've been in a bulk for, I guess, or a calorie surplus for about six months now. Put on roughly about eight pounds maybe. Looking to cut about 5% of body fat. Get from 15 to 10. I hear a lot of things on the internet. Read a lot of things. I just wanted to, you know, I trust you guys and I wanted to see what your guys' take on that was. Any idea where you're at right now as far as your macro breakdown total calories? So I'm about 39, about 3,900 calories. About 250 on protein. 120 in fats and about 450 ish, I think. I don't have the numbers right in front of me, but I think it's about 450 in carbs. Yeah, that's what I'm saying. I weighed 205 was the last time I weighed in Monday. That's, I mean, for me, it feels kind of easy. I cut from carbs.   I wouldn't cut that much. Yeah, I wouldn't cut fats too much. You can cut a little bit, but I do it mostly from carbs. Here's the thing about carbs. They do feel good workouts. They do help contribute to the pump. They can help contribute to muscle growth, just like all the macros can, but carbohydrates are not essential. So we have the most flexibility with carbohydrates. What that means is you could go zero carbs. I'm not saying that's where you should go, but you could go zero carbs and you would still get all the essentials you need from your food. But Adam asked the right question, which was what numbers you're at now?  Yeah, you're set up for actually a good round of carb cycling. So if you're eating four, 440 grams, I would then make my high day 500 and then I would do like a medium day at like 300 and then a low day or two at like 200 or even 150 and then just cycle like that and let the carbohydrates and let pretty much keep everything else the same. Those, you know, medium and low days. We'll average out to lower calories. Yeah, we'll average out to lower calories per week. You'll still have that, you know, that high day that will feel good for those workout days, which I would try and time that on days when you're lifting, right? I wouldn't want to waste having a high carb day and it'd be an off day. But yeah, I think you're set up perfect for that and you wouldn't have to do much other than just cycling through some carbohydrates for about a month or so and I think you'd see some good, I'd take a little bit longer to get 5% down, but I mean say a month and a half and you should be there. Yep. So my plan is, my plan is to go through this deficit for about 12 weeks. Is that a reasonable goal? Oh, yeah, yeah, absolutely. That's less than a half percent a week. That's perfect. You can be as aggressive as a percent a week. I wouldn't advise it. That's pretty hard. You'd probably lose a little muscle with that, but I mean, 5% in 12 weeks, you should be able to keep a decent amount of muscle mass, if not all of it. I think in a month's time, you'll see a difference already. I think you're in a good place. You have a good amount of calories or eating good carbohydrates or your proteins balance like you're, it sounds like you're in a really healthy place. How's your training? Are you following any maps programs? No, sir, I'm not and actually I just got an email on the maps anabolic advanced and I'm really tooling about getting into that. Just been kind of doing my own thing. Just kind of being a student of the nutrition and the programming part and just trying to learn my thing as well. But I'm really given a hard consideration on the anabolic. Give me a typical lifting week. So I'm breaking it down into a push pull leg lower body day.  I'm usually trying to get about eight to 10, eight to 11 exercises per workout, splitting that up to about three exercises, two exercises per group during that program. Like if it's a push day, three or four on chest, one or two on shoulder, two or three on triceps and then doing the same thing on the pull in the lower body days. Oh, you're working out six days a week right now? It turns it, yes. Yeah, maps anabolic advanced would be great for you. That's our newest program. I think this will be the first one we're giving away. I'll give that to you. You'll love it. I appreciate that. Yeah, you'll love it. That'll put some muscle on you for sure. Thank you, thank you. I appreciate you guys. You got it, man, no problem. I appreciate everything you guys are putting out there. It's good solid information. And that's why I wanted to come here and ask my question because I knew that the information I got from you guys, I get trusted. No problem.  No, I'm in my office and those are bobbleheads from baseball games, sporting events that I've been to. I'm a sports fan, specifically here in Houston. So yeah, that's what that is. That's just a little decorational model. No, they're mine.  Good deals. Oh, you're in Justin's house? Follow up with us, Jeff. I actually really love to hear, I love to hear how you go through the program because you are a perfect candidate for the program and where you're at calorie-wise. I think you're in a, like so I can't wait to hear your results. So follow back up with us. Let us know how it goes in the next couple months. Absolutely will. Thank you guys. Thank you. I appreciate everything that you guys are doing. Thank you for, thank you for helping me. You got it, man. Right on. I'll predict this right now. He'll follow maps, anabolic advanced. If he doesn't do too aggressive of a cut, I bet you his body weight doesn't change much. He'll drop body fat percentage and gain muscle. Yeah, this is a great place right now. I mean, where he's at, you know, macro and calorie-wise, I think is, and then following a new program like that, I think it's gonna be. Yeah, like do like a 500-color cut, Max. I mean, which keeps him high, and his calories are so high anyway, I think he'd be totally okay with that. Yeah, he's gonna be good. Our next caller is Megan from California. Megan, how can we help you? Hey, thanks for having me on. I'm gonna apologize in advance. I had to take this call in my car, and it just started hailing like two seconds ago. If you hear it in the background. Hail, no. We'll work it out, yeah. Yeah, so I had a question about, I just don't know whether or not you should bulk if you already have a pretty high body fat percentage. So for reference, I've gained like about 30 pounds since the beginning of the pandemic. And I'm trying to get back into strength training and losing body fat and building my metabolism backup. And I'm kind of confused as to, will your body use the existing fat that you have to build muscle, like as an energy storage source, or like do I need to be eating in a caloric surplus in order to build muscle at the moment? And should I even be doing that or should I focus on cutting first? Megan, there's two parts to this that we need to address. So first off, can your body use stored body fat as an energy source, which then can potentially help you build muscle or whatever? Yes, it can, although that's a tough way to do it. The body doesn't like to burn and gain at the same time, but it's possible. But the second part is, how do I know if I should bulk? Body fat percentage is one factor that I consider, whether or not I put a client on a bulk. The other factors which are more important to me are how many calories you're currently eating? What are your energy levels like? How do you feel, okay?  Do you know where you're at? Yeah, so I was at like 1750 and then I just went up to 1850 and that's another thing. Like I'm going based off these online calculators of like what my, what would be a deficit and what would be a surplus? And so, but at 1850 right now, I'm pretty much maintaining, but I'm also going to the gym. So I don't know if I'm just putting on muscle. How long have you been at 1850? I'd say like four weeks. Oh, and you haven't gained any weight? No, not pounds on the scale, no. Awesome, you feeling stronger? Yeah, for sure. I can like lift more for sure. Oh, that's great. Okay, so here's where I would determine whether or not we want to put you on a bulk or a cut. You want to look at the calories you're at and then think to yourself, can I go down from there and be comfortable maintaining at that lower calorie? So if you're at 1850 and you want to lose body fat, you probably have to go down to something like 1350, which is low to maintain. So I'd probably want you to slowly reverse diet till you get to a point that you can comfortably cut from.  So the reverse diet would be slow. You would also do strength training, get your metabolism to speed up. The ideal is that your body weight doesn't really change on the scale, but you do find yourself feeling a little leaner, a little more sculpted because you're building muscles, you're burning a little bit of body fat. And then from there we cut. Does that kind of make sense? Yeah, that makes sense. So in order to reverse diet, would I just be like updating my calories by like a hundred calories a week until like I reach that point? I would actually bump you a hundred to 200 calories a week at simultaneously increasing your steps walking. So you have this nice gradual, like you're bumping the calories. And if you do a good job of bumping the steps by I say like 2000 steps, so right now I see you're at 6000 to 8000 steps a day, like next week a good goal would be like, let's bump our calories 200 calories a day and also increase steps to 10,000 steps a day. Like that would be, and more than likely what you'll see happen is again the scale probably won't move. And then I would try and do that again, the next week or in two weeks from now and I would keep incrementally increasing your steps and your calories until we get to a better place, say 25, 2600 calories like Sal was saying. Cool, awesome. Yeah, Doug, do we have a reverse diet and guide available, right? Yeah, we do. Megan, I'm gonna send that to you because that'll break it down in better detail. Also what program are you following right now? Yeah, are you following the maps program? No, I'm not following any of the maps programs. I've honestly probably looked at the list like 10 times and I can't figure out which one's best for me. Anabolic. Yeah, let's go maps, anabolic. Yeah, we're gonna put you on anabolic. We'll send you maps, anabolic and the reverse dieting guide and then follow those and I think you'll love the results. Awesome, thank you guys so much. Here's one last thing, Megan. I want you to follow up, okay? Let us know how this is working out, 60, 90 days from now. Let us know what happened, give us a little review and tell us how your body feels. Heck yeah, yeah, I definitely will do that. You got it. Thank you for your time. I really appreciate it. Thanks for calling in. You know, this is so like old hat for us when we talk about this, like we're used to it but to be somebody on the other end who's never done this before or if you've heard about this for the first time it almost doesn't make sense. Like you're like, wait, increase my calories. I'm gonna just gain a bunch of body fat. I'm trying to lose weight. Yeah, it's like there's so much flexibility with the metabolism and what we're trying to do is speed up your metabolism which makes weight loss more sustainable. Otherwise you end up in a position where lots of people have seen themselves where they cut their calories, they end up losing weight but then they're like their maintenance calories is like 1,100 calories. Nobody can, I mean, how can you maintain that for the rest of your life? It's a really tough position to be in so. You know, I actually would never tell my clients that I'm actually putting them on a bulk or even tell them that I'm even trying to increase their calories. All I, what I would say to them is I would target foods. So like we would assess her diet. She would come back and she'd say, hey, I'm eating 1,800 calories or whatever, or she started at 1,700. I'm at 1,700 calories. I look at her protein, I look at her fiber, I look at her sugars, I look at all the foods and then I would look at something in there. And always, and when I look at it, assess a diet, there's always either too high of sugar, not enough protein, not enough fiber, not enough healthy fats. There's always something that I can add to her diet. And it's usually all those. Right, it's normally all of them but there's always at least something that I can add to her diet. And instead of telling her we're cutting or we're bulking, I just go, you know what? What I want you to do is make sure you get this every day or add this much every single day or hit this amount of grams of protein every day knowing that what I'm doing and then just slowly increase her that way without her ever really knowing that I'm slowly increasing her caloric intake and reverse dieting her out. Instead, we're targeting foods that her body wants and needs and that's what's going to help her overall with her metabolism and her fat loss goal. That way they don't get in their own head of like, what, this guy? Well, behavioral hack. Yeah, this chair is making me bulk. Like this is crazy. Yeah, I mean, look the words you use make a big difference as a trellis coach. So you say bulk. Dude, counting backwards was always real effective. Well look, there's reverse diet and bulk are the same exact thing. The reason why reverse diet was a term that was invented is because nobody wanted a bulk when they want to lose weight. Reverse diet sounds different and it gets connected with the faster metabolism. Bulk and reverse diet are the same thing. They're both calorie surpluses. So the words you use make a big difference. Our next caller is Lori from California. Hi, Lori, how can we help you? Hey, hi. I have a question about proteins and specifically like the different kinds of proteins and what I really need to be looking for when I'm trying to meet my protein goals. And I'm coming from a place where, you know, I started lifting about 13 years ago and started with a bodybuilding trainer right away and fell in love with it and always kind of trained like a bodybuilder. Never had a, never followed the diets because I had my own eating that worked for me. Always super strong and fit. And then COVID happened and menopause at the same time. And so I was, you know, not lifting as heavy. I was lifting in my garage by myself and lost muscle. And at the same time, I was cooking waffles for my kids who were home all day and we all kind of gained weight, gained fat, lost muscle. And it went around the middle like it does in menopause. And so the last year or so, I've been working on getting it off and what I found that works for me is intermittent fasting. And so I've been eating, you know, in eight hour windows and then now for the last several months back in the gym, lifting heavy and trying to gain back muscle while still eating within this window to try to keep the, you know, menopause belly away.  And so I was working out fasting because I worked out early morning and I felt strong and moving the weight but I wasn't like, you know, my muscles weren't getting bigger. So I started using this perfect amino product that's supposed to be not break a fast and be 99% bio available. And I'm wondering, you know, does that work? Is that, you know, something that can work with a fast? And then the last couple of months I actually started drinking a protein with carb while I'm working out and that seems to be helping but I don't know, it just, what's the best thing for me to do while still trying to like, you know keep my eating window narrower because besides the belly fat, it also makes me feel better all around. I'm sleeping better, I'm more energetic, you know so there you go. Lori, when you're doing the intermittent fasting are you also tracking the total grams of protein that you're having in the day? Do you know what that is? I was not, I have been lately though I've been really trying to get 170 at least figure that's probably about what I weigh, 170. And I'm doing that, but I'm including these perfect aminos in the morning and the evening, which they say is like equivalent to, you know 30 grams away protein. Okay, so amino acids do break a fast. So anything, amino acids would break a fast and fats would break a fast and sugars would break a fast. Nonetheless, the benefits that you're getting from fasting we're gonna talk about the energy separately, okay? The weight loss effects that people get from fasting really is from the reduction in calories that the structured eating tends to move people in the direction of. So when people eat in a structured way where they say this is my eating window when you look at their total calories they tend to eat less that's where the weight loss comes from. Now as far as energy and how you feel is concerned some people do notice better gut health when they have a larger window of not eating because of the reduced activity of the gut, I'm one of those people where I just I tend to feel better if I don't eat for a certain period of time because my gut health tends to be a bit sensitive. So that could be part of the issue although I would also look at the types of foods you're eating, you may be eating foods that aren't necessarily digesting well for you. And I would also revisit eating outside of that window to see if your body feels different now by eating outside of it. As far as all the other stuff you're talking about is concerned it really boils down to tracking your total calories and your macros.  If it doesn't make a difference if you experiment moving out of it and it doesn't make a difference then it really doesn't matter. The benefits of fasting tend to be pretty much relegated to the spiritual effects where people can break attachments to food where they can find themselves not reaching for things when they feel a particular way. There are some potential gut health benefits that come from eating in a fasted or from eating in a window but that's very individual. So I hope that answers some of your questions. The greatest challenge that I have with my clients and my female clients in particular with intermittent fasting is consistently hitting their protein intake. And if you were a little bit short of 170 that's not a big deal but if you look after two or three weeks of tracking consistently and you see 30% of the days your sub 100 grams of protein this could be a major reason why we're not building muscle we're not getting stronger. So I would definitely assess that. I think the idea of the eight hour window I mean if you could open the window to now a 10 hour window and get an extra 30 grams of protein in to make sure you hit that I think that's more valuable than following this structure that they've laid out for the points that Sal's making. But that would be the main thing that I would and then as far as the amino acids trying to compare it to 30 grams away I wouldn't do that. I think amino acids when you're low calorie you're an endurance trainer has muscle sparing benefits to it but as far as building muscle off of using amino acids if you were a client I'd far we would be pushing to get that through whole foods. That's I would want you to does that mean that occasionally you do that because you're on the go and it's better than nothing? Absolutely. But my goal would be like we want to I want you to eat your 140 to 170 grams of protein every day.  So if you're eating a high now the data on amino acid supplementation is very, very good. There's a lot of studies done on amino acid supplementation both essential amino acids non-essential amino acid supplementation individual amino acid supplementation branch chain amino acid supplementation and the data is pretty clear if your protein is high supplementing with amino acids does nothing. It's a waste of money. If your protein is below what would be considered optimal then it makes a difference. So let's say you're a 170 pound female and you're not obese so that's closer to your lean body mass and you're consuming 60 grams of protein a day supplementing with essential amino acids or branch chain amino acids would make a big difference but if you're eating 170 grams of protein a day pretty consistently you can throw away your amino acid supplements not doing anything for you. It's just a waste of money and the marketing about it not breaking a fast it's just that by the way it's pure marketing. A fast is water. Anything outside of that quote unquote breaks a fast. One last thing I want to comment on is sometimes people get so stuck in this rigid eating window that they find themselves cramming more food in this eating window so that they can have this period of time without eating and they find themselves almost stuffing their face and it tends to become this like binge restrict model of eating where they find themselves like I gotta eat all this food because I only have so many hours and then okay I can't eat anything now because I'm in my fasted period. If you were my client I'd tell you to move outside of that now and I'd say let's track total calories let's look at your proteins, fats and carbohydrates. It's perfectly fine to work out fast and especially if you work out real early because you don't wanna have to wake up earlier just to eat but then I'd have a meal afterwards and if it feels better to eat less in the morning then that's perfectly fine. Are you following any kind of structured plan for your resistance training? I know you said you resistance train, right? Yeah, I'm training with a trainer. Okay, how many times a week? Four right now. Yeah, if it's a good trainer you're doing good then. So I mean that's pretty much it. If you're consistently eating that many grams of protein you're even the type, because I noticed in your question you asked about protein bioavailability that also doesn't matter if your protein intake is high. If you're eating one gram of protein per pound of body weight bioavailability doesn't make a difference. If you're eating less protein than what's considered optimal then bioavailability makes a big difference. Like I said, if I gave the example I gave earlier if you were just eating like 60 grams of protein a day well then it would make a difference if it was coming from plant protein versus animal protein or egg versus soy for example but at that many grams of protein you're getting so many amino acids so many essential amino acids so many branch amino acids you're hitting everything and then some that the bioavailability, the you know amino acid supplementation doesn't matter doesn't make a difference. Okay, great. Okay, cool. Is that help Lori? Yes, thank you guys. You got it, thanks for calling in Lori. Bye bye.  Big time. Yeah, eat our amino acid supplement and it doesn't break a fast. But yet it's comparable to 30 grams of whey protein. What did they call this? Magical? We called this when fasting became the new diet like go back to like. We called it anabolic fasting. Yes. They like tried to brand it like that. We called it before that even came out.  I remember that was what we noticed to write the guide back then. We wrote the guide back then and we said watch the next thing to come after this would be all these same thing. We called the same thing with keto. Keto did the same thing. Keto diet came out and said, oh now watch all the keto supplements that will be attached to the keto diet. It's marketing. But I venture too. I mean just her having the structure of that. I think that's everything. That is. Like how she's been seeing benefits and you could tell like certain people like kind of resist a lot of like tracking and that initial real comprehensive look at like their habits. And that's just, if you're gonna really move the needle that's where you gotta start. So I know it's possible that she's doing what she said but in my experience rarely ever does my female client hit 170 grams of protein. Well 170 is hard for me to hit. And while also intermittent fasting. I know. So. Eight hour eating window. That's a lot of protein. That's a hard eight hour task. That is a very hard task. It's a hard task for a 230 pound dude like me. Much less a girl. Like small foods. So I mean I would challenge that as far as you know, how long are you consistently hitting this? And she doesn't need to hit one. Sometimes they hit it once. And they're like that's my number. Yeah. You count it. You have a really high day one day that you hit that. And you're like, oh, I hit about that. It's like, okay. Well, let's consistently track for a few weeks and let's see how many days are we. And she doesn't necessarily need to get 170. 170 is like on the optimal high end. I mean, she could health be totally fine and see good results from, you know, 130, 140. But I would venture to guess that there's quite a few sub hundreds, sub 90 grams of protein days in there. And getting that balanced out, I think would benefit her. And then also we did, I know Justin was starting to allude to the program. I mean, it'd be interesting if, you know, she could have a good trainer who's trained her like a bodybuilder still, but I wonder how similar her routine has looked for a long time. And also how high of an intensity that she's doing four days a week with menopause and her age and with that. That's why I said if it's a good trainer. All of it matters. Yeah, cause it could be a bad trainer.  Yeah. He may just have them jumping jacks. Yeah. You know, we are circuit training. Yeah.  So that way of training, I don't necessarily think it's bad, but maybe she's not, she's been doing the same thing for so long. I mean, she would benefit. Right. Maybe a low rep. Yeah. Something, something different. Our next caller is Ian from Washington. Ian, what's happening? How can we help you? Hey fellas, how's it going? Good. All right, man. Hey, thanks for having me on. I just quick, quick introduction. Just like everybody else. Love your show. Love the positivity and the realism that you bring to the table. So much misinformation out there. It's really good to be able to have a reliable source to go to. Love that you guys talk about your wives and your kids and just everything that you bring to that sphere as well. So yeah, just really appreciate that. Thank you. First of all, guys, for my wife, Jody, she's a cancer survivor and really started hitting the weights pretty solid about three years ago. And she came home one day and she's like, honey, you gotta, you gotta hear these guys. They are totally your people. So I've been listening to you guys ever since. The best fitness advice I think I've ever gotten for sure. Thank you. Thank you. Yeah, so just a little bit of fitness background. I've been lifting weights pretty routinely for about 30 years, training in Kiyokushin Karate for about 33 years. I don't know if you're familiar with Kiyokushin Karate. I am. I know you've seen it before, but it's full contact bare-knuckle. They refer to it as the strongest karate. It's no joke. You're familiar maybe with George St. Pierre. Oh yeah, he's awesome. Yeah, I'm familiar with this. This is like, I don't want to not offend anybody, but this is like the real deal karate. Like if you watch bare-knuckle competitions on YouTube, like this is what they're, this is the type of karate that you see. It's pretty, it's pretty normal. It's the karate kid version. No disrespect to anybody else. Oh, cover, Kai. It is not slap-and-tick karate for sure. No. So, you know, my long-time instructor, Henshey Roman Shadyov, he recently informed me that I'm gonna be grading for my next Don test at the World Cup in Santiago. And that's in Chile in December 2023. And the exam's gonna be about eight to nine hours long, and it includes what they call a power test, which is fitness, push-up, sit-ups, you know, all of that stuff, to exhaustion, and then sort of foundational martial skills followed by cotton weapons. And then fighting happens at the very end when you're the most tired. So, you know, you got two hours left in a nine-hour exam, and you're faced with 50 to 60 full-contact fights anywhere from a minute, a minute and a half, no rest.  So, you know, you really have to be in top condition. And I don't wanna just survive the exam. I wanna slay it. I wanna come out dominant. And so, just on the other side of that, I've been doing weight training for a long time. I just finished week eight of anabolic. And just as a quick aside, it is hands down the best weightlifting program that I have ever done.  It's seriously the best program that I have done. I'm up about four to five pounds of lean muscle down a couple of percent in body fat. As a 53-year-old, I have never felt this good. That into my tests. I've got, I'm getting about 2,900 to 3,000 calories per day, hitting 200 to 220 grams of protein.  And so, really what I'm trying to be able to do is figure out the right path forward to be able to just dominate the test. So, I'm doing the weight training now. In another four weeks, I'll finish anabolic. And my question is, what should my next steps be? What, I bought four or five programs for me guys, including, you know, performance and cardio. And I just want to know, like, what do you recommend to take the next step? After anabolic, what should the next program be? Sequencing, to be able to hit that just perfect. What do you think? Great, great question, very specific question too. So, I like stuff like this. Well, your test is in December? It is, yeah, early December. You want to give yourself about two months before, so October, you're gonna be training mostly the way that your test will be done for your black belt. Okay, so you want to give yourself eight weeks of very specific training before you go to the test. So that means that your strength training, starting in October, is gonna be pretty much relegated to mobility and correctional work. You're not trying to get stronger, you're not trying to build muscle, you're trying to get really good at the test, you're trying to get really good at the sparring, at the fighting, at the push-ups, the sit-ups, the things that you said that they're gonna be testing you on, and then you want to do maybe mobility work and correctional exercise work during that period of time because you'll be pushing your body to the limit and the idea is to avoid injury, okay? Now, leading up to that, right now, we're far out, so you can focus on continuing to build muscle, the closer you get to that October time, the less the focus is gonna be on muscle building and the more the focus will be on stamina. And that's kind of how you want to lead up to it. What you don't want to do is try to build, try to build strength, try to build muscle while also simultaneously getting ready for the test all within that month or two before because that's just too much and you won't be better at the test if anything will be worse doing something like that. So do you, okay, the only difference that I had with my advice was less a shorter even timeframe. Do you think he needs eight weeks? I would have said four to six. So you said, you're going eight. I would have said four to six. Because of his conditioning and his level where he's at already, do you really think he's gonna need that much time getting ready for the test? I don't know what kind of, that's a good question. Ian, how close would you say you are now to be able to pass your black belt test with flying colors? Let's say you were to take it tomorrow. What would be the part that would kill you the most or do you feel like you'd be able to go through it right now? Probably my respiratory volume, I would say, is the thing that I would have to work on the most. My assumption was that I was just gonna do the building part between now and June, July, maybe somewhere in there, and then start to sort of titrate in some other things. The skills part, this is my sixth done test. I've done this before, so I know what the test is like. For my fourth done, I was very prepared. So I was doing 10 minute rounds of jump rope and then push-ups to exhaustion, another 10 minutes of rope, sit-ups to exhaustion, another 10 minutes. So that really helped me develop the cardio and then the constant change in heart rate. So anywhere from four to six weeks out, I think, yeah, that's great advice. Real quick, what's the elevation in Santiago? Is that high elevation? That's a good question. It's gonna be a little bit higher than what we have here. I'm at 1800 here and we have hills around here that I can do sprints and what have you in intervals, but- Let's see. Yeah, it's 1870. Okay, so I just wanna make sure because if it was really high elevation compared to where you're at now, I would have been like, I would get there early and try to get back there. So I wanna just, you, I think you probably have, all of us probably have probably the best advice, but I would have went four to six weeks is when I would have transitioned them. I actually would have kept him in anabolic with performance mobility days from now till then. What do you think about that? I mean, that would be okay, but I would even just go pure performance. Mass performance would probably be the most appropriate program, leading up to that period of eight to six weeks before the test. Well, mainly because the phasing is switched up and naturally has that sort of like speed power element in there and it has the multidirectional strength. So yeah, you could actually end up duplicating performance. And then I was thinking too, like maybe even a maps 15 sort of like leading into those last three, four weeks like up into your competition. So then it's just really just hyper focused skill, mobility, but the maps 15 will at least keep a lot of that strength there. You know, the challenge Ian with something like this is we're talking so far out that none of us are able to follow you along and adjust, yeah, and adjust accordingly. Exactly, but I hope you're getting the gist of what we're saying, right? Where if you were to look at like the block of training from now until then, it's like strength and muscle, then movement mobility, then stamina and endurance with a focus on preventing injuries or correctional exercise. So you notice nagging areas of pain or movement dysfunction, then you kind of focus on that while you're doing your competition type, specific type of training, but also consider this, Ian, when you add stuff in, you got to take other stuff out. So what you don't want to do is like build all the strength and then say, okay, I'm gonna keep going at that pace with the strength. Now let me throw in tons more stamina and cardio. That's the biggest mistake that athletes make when they train in season. It's pile on top. Yeah, they add to their off season. They just add to it and they just keep adding. They try to keep everything all at once and then the injury rate goes to the roof. Now what Justin said about MAPS 15, I mean, we interviewed, what was his name? Was it Schlesinger? Yeah, Corey Schlesinger. And he has his athletes do like, he calls them exercise snacks, like 10 minutes of exercise a day with strength training on top of their traditional training. And that maintained their strength phenomenally. Did you listen to that episode, Ian? I'm not yet. Yeah, go back and listen to that. When it's Corey Schlesinger, I'll have Doug look up the actual number it was. But even though he's talking about basketball, the application of strength training to their sport would apply to what we're talking about right now with you. Yeah, cause he talks about off season and even season training. And the in season training, they don't do, they don't go and do strength training, you know, twice a week for an hour. He does like 10, 15 minutes a day. And he finds that it's way more successful. I would agree with that. Yeah, it's a little different cause like he has a longer season of lots of different opportunities for them to perform at a high level. You're trying to peak at like for one event. And so, yeah, so to kind of like lead into that, I think the timing of that is real crucial. Yeah, and in my experience, Ian, when with someone at your level, so when you're talking about a black belt, the two things that tend to get in the way when they're in competition, the two biggest obstacles are usually injury being number one and then stamina being number two. It's usually not anything else. The skill and technique is there. Strength is typically there. If you've been training for a long time and like training, like really training, but it's injury would be number one. That would be the number one thing that I would be looking at the closer I got to competition. So you notice any, you know, movement or mobility issues or nagging issues, then really focus on making sure you do correctional exercise and avoiding injury because that's a big, you know, roadblock. Like you hurt yourself, then you're kind of screwed. And stamina would be the second one. And that's because stamina comes and goes so quickly. Like you could stop training for stamina and within two weeks, like it's like, you feel like 50% of it's gone. So those would be the two things that focus on the closer you get to the competition or to the test. That makes total sense. One of my rationales for building at this phase is, you know, I'm going to be fighting these big Iranians and Russians and half the time they're juiced. Well, maybe all the time. And it's the truth. And so, you know, they're generating proportionally more force. So my body has to be able to absorb that force and more muscle mass is going to help me do that. Plus, you know, technique, breathing and all that. But then the injury is a really good point. As I started lifting heavier and my volume kept going up, basically every workout during anabolic, I did notice that I had some ligament, a little bit of ligament strain and the left elbow and what have you. And so it makes some small modifications. That's simmering down. But I want to be at 1,000% when I hit the Tatsumi server. I like maps performance for you now. Right now maps performance because that's so good for what you're saying. And look, look, I don't need to tell you this. So I'm saying this mainly for other people who may be watching. When you're training for a specific sport, you don't want to sacrifice technique training for athletic training because like in your case, you can build a lot of muscle, lose some technique and you end up not having as much power in your punch. Even though you're bigger and stronger, you're not going to hit as hard. So, you know, maintain that technique training the entire time or what could also happen is you gain muscle, you don't train the technique with that muscle. And now you're more awkward because you're at a different body size. Even that extra four or five pounds changes your body size a little bit and your timing is just a little bit different. So... Two things. One, Ian, the Corey episode is 19, 27. Thank you. The second thing was, do you already own Maps Prime Pro yet? I do not. Oh, that would be great. Okay, so this is what we want to do. If you don't have performance, we're going to send that to you. In maps... I have performance. Okay, you do have that. You're more familiar than how every other day is the mobility days, right?  You don't like, not literally go through, but read and watch all the... You mean specific moves, yeah. And then you can start to trade out the mobility days for movements that are more specific to you. You said something about your elbow, right? So there's some wrist cars and shoulder cars in Maps Prime Pro that if you were my client, instead of us following performance to where it's generically laid out, I would actually pull out two exercises that are less important to you that you don't have issues with and I would implement the wrist cars and the shoulder cars in there. So use Prime Pro as a way to supplement some of the mobility drills that we have already generated for you in performance and create your own kind of mobility flow that I think would be of tremendous value for you. Ian, if I... I wanna let you in our forum for free, but I would love for you to follow up with us. I'd like to see a video of the test or just hear about how you did, man. Yeah, my wife's gonna video it and take some shots and so yeah, it'll be... I'm looking forward to, you know, mindset is the first hurdle, right?  You know what I mean? Good deal. Yeah, good luck. Yeah, I'm excited for you. Me too. You guys rock, I really appreciate your time and the advice, really valuable. Really quickly, last thing, should I be doing like Maps Cardio or really just focus on performance and Prime Pro? Yeah, no, stamina-wise, I think what you did in the past that worked for you would be perfectly fine to do now. Okay, perfect. Yep. Awesome. All right. Appreciate it, fellas. Thanks, Ian. All right, Ian. Appreciate it. Have a great day. You got it. Yeah, you ever watch... What a cool thing to... Bro, have you guys ever watched these tournaments? Okay, you could shoot them. Is it like a kumite? So, I mean, they wear a gi and you can't punch to the face but you can kick and knee to the head and it's full contact to the body. So everything to the body and legs and then to the head, it's only kicks and knees and they blow, bull, bull, bull, bull, they really... So they come in attack style, they get points, they back out. People get knocked out, that's how you lose because you get kicked or kneeed to the head and the body shots are gnarly. What is the theory on why they would allow head kicks but not punching them? I don't know. It's probably to make it more... Technical, difficult. I think it's just, they take certain things out to make it so it's more accessible, probably. Although, this may be a tournament. I don't think it is, but there may be a tournament where they allow everything. Like full strikes to the head in the whole deal. But the ones I've seen were punches, kicks, knees to the body and then just knees and kicks to the head. And I'm telling you, these guys hit to the body like... So for the audience, let's extend the dialogue a little bit on why we would have been a little bit different originally on our recommendation. My only reason why I would have said four to six is I know how quick that you can get, you can build stamina, especially in an advanced lifter and in his sport.  It's not wrong. What you said wasn't wrong. Yeah. So I would have allowed him to strength train longer and then get stamina focused in the last one. Here's why I would have said eight weeks. What you're saying was right too. The reason why I would have given him eight weeks is to avoid that risk of injury, potential that is high when you're focusing on strength training with someone like this. So it's like, okay, let's give you two months before your competition where we take out the heavy strength training because, you know, even if you're getting stronger each time, like you said, it may be a distraction to you towards the skill. Well, so then maybe the blend is somewhere between what all three of us said, which is I like Justin's maps 15 recommendation. Let's start maps 15 at like eight weeks out and allowing him to do that and then allow him to make the decision like, oh, I'm still feeling amazing right now. And if, you know, six weeks, start tapering out and then maybe he only needs the last three to four weeks where no weight training at all. And it's just skills and stamina stuff. So yeah, no, it'd be interesting to see how he does, man. Yeah. And another thing about these guys is their hands are like rocks. They literally condition their hands, their forearms, their shins. one punch punch. Yeah. I mean, I was the guy that I used to train with that in Jiu-Jitsu, but he also was a black belt in this style.  Did I read that? He's a PhD too. Did I read that somewhere? Did I? Yeah, he's like a professor.  He didn't even say that. Super accomplished gentleman. What kind of, what does he say? He's a molecular biology. Yeah. Oh wow.   And then to, that's such a compliment, right? Totally. Such a cool compliment. Hey, check this out. If you like mine pump, head over to mind pump free.com. Check out our guides. We have free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram, mine pump Justin. Adam is on Instagram, mine pump Adam. You can find me on Twitter at mine pumps out. Yeah. Today we're going to teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the. Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.