Mind Pump: Raw Fitness Truth - 054: Justin's Road to Ripped: Week 5 Update

Episode Date: April 2, 2015

Justin is 5 weeks into the process of dropping excess fat and transforming his body into a lean, mean, aesthetic machine. What is he currently focusing on? How is he progressing? What are his greatest challenges? Has he been lured to the dark side by a rogue pizza? All of these questions answered in this week's update.

Alright, mine pump listeners. It's almost over. Doug's cutting us off. Make sure you guys go to www.minepumpradio.com Click the big yellow button and get that bundle while it's still on sale. Hurry up. If you want to pump your body and expand your mind, there's only one place to go. Mind, mind, up, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. This is my Amazon! Duh, duh, duh, duh, duh, duh, duh. Damn!

Damn, I'm only gonna lift some weights now. That was a little death metal this time. Bro, you be careful with that because you almost summed the devil. He almost came out of the ground right now. Yeah, yeah, with his guitar. I want to talk to you that. So what are we talking about? I don't need that.

Is this your update? This is my update. Justin's update. This is it? I'll do that. So what are we talking about? I don't need that. Is this your update? This is my update. Just this is my talk to us. This is what's happened. Well, I think first we should start with our observation. So we're just going to look at that each time. Yeah, let's we're just going to look at you right now.

Judge. I feel I can't tell what you're close on. Why don't you take those off real quick? Oh, no, you you're from what I see you're obviously still getting leaner But you're still getting bigger too your arms look a little bit bigger. Yeah, well He's the definition of them and like to his shoulders and his buy and try Separation is definitely continuing to change get better and better for sure. It's more and more aesthetic. Absolutely definitely continuing to change, get better and better for sure. It's more and more aesthetic, absolutely.

Yeah, I think, I mean, I think that's the biggest thing that I've noticed so far, is just that I have more definition. And I think that my lean, lean mask gains is probably like at its sort of plateau. I think I've kind of reached that spot now where I just need to, I need to start really focusing more on my leaning process. And I mean, I got really motivated and active and I started working out real consistent. And when it was days where I was lifting heavy,

I was lifting pretty heavy. And so I think that I've... I'll walk us through one of those days. I wanna hear your work out. Oh, you know, like I've actually been doing some power cleans and I've still been throwing some heavy kettlebells up and How much weight you use for the cleans for the cleans? Yeah, I got up to

275 Wow, but I mean that was that was really I can barely curl that I really curl that. No, that's a, that's a, no, I can't, fuck it. I can't curl that. Well, your skin looks absolutely gorgeous. Oh, okay. Are you moisturizing right now? Is that, or is it have something to do with your work? Maybe your cholesterol levels, what's going on here?

Maybe that's it. It's a low-wing. Yeah, I've been exfoliating. Is that your, is that what the, the people call it? Adam is just, all Adam is saying what we're all thinking Yeah, okay, we're all thinking that like why actually when you left the room when you left our room early We all had a conversation like what's he doing? He's so vibrant is eyelashes of phenomenal too right? I've been secretly going to spaz behind you guys back

I'm serious any any any cracks in the armor. Did you fuck up with your diet at all? Does it mean anything? Not too much. I think, I think, like, what I've noticed. What I've noticed. Why does it mean in a way that I think I've been teetering between maintenance more and surplus as far as my numbers are concerned?

And so I haven't kept a close cap on that and made sure that I stayed in a deficit. So that's going to be my focus from here on out is really just kind of staying in the end. I think it's time. I think it's about that. That's about right where, you know, because you're coming up on a month, right? You're a month and a week.

Yeah. A month and a week. Yeah. That's kind of where I would normally when I start off and I'm getting back in hardcore the first month or so is just kind of getting back to the swing of things cleaning everything up being consistent kind of watching listen to the body and then then it's time to start getting calculated and dialed in to start really starting to shred. Yeah, is anybody noticing the changes like clients or your wife or friends or anybody saying your boyfriend? These are people. Yeah, my boyfriend is a little...

Don't make kind of health. So, I mean, is anybody saying that clients and stuff? Yeah, no, they're all noticing that my shirts are fitting better, and my wife notices my arms and chest and stuff. That was like always her thing. More sex. By the way, one of the side effects of enrolling in our program is more sex. By the way one of the side effects of enrolling in our program is more sex. I like that. So if you don't like sex don't buy our program. I like that. We should have done like a disclaimer thing like the side effects on the program

though but great. That would be pretty funny. We might have to add that Doug. Lots to see that. Lots of things. What about legs? Tell them because you got horse legs. So are you doing squat? Barbell squats. Deep squats. I'll do some pause squats.

Like I've been doing that lately, just to. At the bottom. At the bottom and holding it out. And so I've been trying not to go as heavy as I was going. I'm trying to kind of lighten it up and do more reps. So going that phase two aspect. Yeah, I just want to ask you. What do you want. I'm trying to kind of lighten it up and do more reps. So going that phase two aspect. Yeah, you are. I just want to ask you, what do you want? I'm just doing that.

I'm going to phase two. I'm going to start that last week and I'm doing it. Okay. So just to clarify for those, no, no, we're talking about phase one focuses on central nervous system adaptation. So lots of sets, but sets of very few reps, you know, between one to five or three, four, five reps. Phase two is more of your traditional eight to 12 rep range.

It's the hypertrophy adaptation we're looking for. Right. Yeah. So you're doing more. So for someone who's always squatting with real, real heavy weight, that's exhausting. Yeah. Yeah. God, there's nothing.

So I just switched gears. Yeah. Last week from I've been doing, you know, three, five, maybe six reps on the squad. Exactly. And I just switched to 10 to 15 reps. Oh my, oh my, oh my, I'm just like,

even just on like two plates on there. I'm just like, yeah. I'm like, I'm doggin' it. Full on cardio, it feels like. It does, yeah. No, that's exactly what I'm experiencing. And I mean, I'm like,

okay, I'm gonna switch, I'm gonna do front squats, you know, I'm gonna do zir, okay, I'm gonna switch. I'm gonna do front squats, I'm gonna do zurchers, I'm gonna do whatever, and it's all the same. All these reps, man. Yeah. So it's only legs that gets me, that gets me like that, cardio-wise. Legs, I can do high reps on everything else.

No, I mean, back and chest, it gives me, I break a good sweat, but legs, I'll get fucking nauseous, dude. I mean, I get, yep. If I just, I just, when I, when I nauseous, dude. I get, yep. If I just, I, Yeah, when I throw a couple of plates on there, and I start squatting for 12, 15 repetitions

for multiple sets, dude. Mm-hmm. I mean, I am like drenched in sweat. I'm like trying to catch my breath. I'm like, jeez, man. That actually makes me feel like I'm out of shape. Whatever that happens. Yeah.

I actually ruin, sometimes if I do it too much, it'll ruin the rest of my, because we do full body, I do full body most of time yeah and I'll start with squats and a lot of times and if I do sets of like 10 12 15 reps the rest of my workouts like almost fucked you know yeah so fatigue after that sucks so bad so drained all that ATP to like bottom it's out but it's funny is

I've been I've been working out at this real family gym and it kind of reminds me and I hate to say this a little bit of plan of fitness. Just because they have all these signs everywhere and no grunting and really? No, they have a sign. They have signs that say that, huh? Yeah, yeah, yeah. I mean, the dumbbells only go up to 70 pounds

and I'm like, what the hell is this? Cockless more than that. Yeah. It's like embarrassing. You've been hanging around with Adam a lot. We do cock curls together. Yeah. Wow.

Yeah, we're close like that. We're close like that. Yeah, we're brothers like that. Star Wars. Yeah. Like Star Wars. So, so, so, give us a typical like day, day, because you're talking about maintenance calories, what would be a typical day for diet?

What did you eat yesterday or the day before, for example? A typical day for diet. Well, I've been in the morning, I'll typically eat like hard boiled eggs with my, I've actually introduced, like kind of a bulletproof coffee kind of style to my morning, so I'll add a little bit of the grass-fed butter and into your coffee. Into the coffee. It's so good.

It's great. Isn't it delicious? It's great for energy. So basically, I'm trying to do like two days a week where I'm doing my style of fast. And the other day, I'm eating maybe two to three times a day. It depends on how the day goes from me. I just play it by ear. What's your largest meal? My largest meal is always at dinner.

So what would be a typical meal for you? So a typical meal, I've been eating like, all the ground meat. You put like a pound, huh? I imagine you're saying that. Yeah, a lot. I'll eat like a pound, but the days that I eat lunch, like I'll disperse that quite a bit. But, and then I'll just, I just eat this huge plate

of vegetables and then I'll just, I just eat this huge plate of vegetables, and then I'll get, probably like more eggs and more protein. And so, I mean, my saturated fats, like I've kind of told you guys, I think, I think I'm gonna sort of back off a bit, and focus a little more on leaning, because I think my calories will wear up a little bit too high. Well, no shit if you're throwing a fucking butter

in your fucking... Which means, so I just started doing that. So that makes sense. Well, and I want to point out how the great part about you doing that right now, and this is how you do that. It's okay to have a lot of stuff. Right now when you're starting off, you've got this high color can take. So it gives you lots of room to just take away.

And I always explain that to people when, and I want to be honest to like, you know, and some, like, somebody asked to about like cravings and what you do for that. And like every now and then I'll get a little bit of a craving for like a sweet, but I'll suppress it with like apple and some peanut butter. And so I've had to account for the peanut butter, you know, and all that adds up.

So, you know, that's another one of those things that if I'm snacking on that, like in between meals, in my sort of window, when I eat, you know, all those numbers are probably factor. You're gonna text me, dude. I would never be getting crazy. I have so many, like, because I've been doing this for so long. Oh, yeah.

So I'll give you a little, a little one for my suite too. So one of my favorite treats is to go get, like, and there's a lot of different companies that sell the, like the chocolate peanut butter spreads that are like higher in protein and lower in fat and cow. I don't know if you've seen it before. It's like a Nutella or something. It's not Nutella at all. It's actually way better. It's better than protein or better than peanut butter. It's lower in fat and it's higher in protein. There's companies, normally get them like a supplement store or sales home, like whole foods. I think has a brand. I think one of the brands is called better peanut butter,

better in peanut butter, like better, and then the in and then peanut butter. And then there's spread with air, there's spreads, and they've bumped up the protein in them. They've pulled out some of the fat, so it's a little bit lower calorie, and it's a little higher protein. So they're great,

so it's even a better alternative than just peanut butter. And I'll take like plain rice cakes, I'll put the chocolate, just do, and I measure this, so I'll, for per rice cake, I'm using the chocolate, just do, and I measure this all, for per rice cake, I'm using one tablespoon of this spread. I spread that on there, and then I take my Greek yogurt,

and I whip my Greek yogurt, and then after I whip it up, I'll put in just a little bit of with stevia or whatever the natural sweetener is. Put some, just like one little packet of that in there, and I'll put that on top of that, and then I'll slice up one strawberry, and it's like a frickin' strawberry shortcake, bro,

it's so bomb, you gotta get a nice little protein cake in there, because you got the Greek yogurt, and you have the peanut butter, so you actually get a little bit of protein, it's real low carb, and a boy gives you that sweet tooth, bro, it's a, it's pretty good. You wanna know something? I would do.

Back when I was dying real hard for some photos, I got like Sam Pelligrino mineral water, get a real cold in the fridge, right? I'll put like half a lime in there and I'll put sea salt on it. And I swore to God, you take a swig of that and for half a second, it tastes like a beer. I saw that you have a second, you're like,

oh, no it's not corona. No, half a second, you're like, oh, no. Is that corona? No. No, no, no, no. But for whatever reason, I don't know if it's because of the lime or the salt or the fact that it's fizzy or whatever, it does, for me it used to help quite a bit.

You know, that's a good question. So do you crave alcohol? Do you get like that? Because I don't. Yeah, I'm a smoker. Now it would be more of my craving than, oh no shit, okay. Yeah, then, you know, like dessert or something because I don't. Yeah, I'm a smoker. That would be more of my craving than, oh no shit, okay. Yeah, then, you know, like dessert or something

because I don't really eat dessert. I mean, there'll be phases like before, yeah, like, especially when you're low carb. Especially if you're low carbing it, it's very natural for that. That's your body's telling it's something that it wants to sugar, right? And it wants that.

And so, but you do crave, so I'm not like that at all. I'm like, yeah, no, I crave alcohol. Like I, I don't like that at all Yeah, no I crave alcohol like I Like whiskey's my thing so I actually like on the weekends especially like it'll hit I was gone, you know, I'm getting drinks and water Damn it. Have you heard of the powdered alcohol? Have you seen this? Mm-hmm. It just got approved by the FDA It's literally powdered alcohol that you add to water, shake it up, boom, alcohol.

What? That's ridiculous. To God, powdered alcohol. As if you, you know, regular alcohol, and fuck you up fast enough, or wasn't easy enough, you get in a powdered form now. That's amazing. I'd love to switch out someone's protein powder.

I've been throwing it to someone's protein. I just want to get it working out. Yeah, yeah. That's kind of fast, I can't fascinating. Yeah, can you purchase it yet? Yeah, I think you can buy it if I'm not mistaken. Oh, I would love to see that. We're going to have to. You know, kids are going to freaking do lines of freaking alcohol

now. Oh, dear God. God, you're so dumb. Just drink it. What about your trigger sessions? Are they being consistent? Yeah, I have been consistent with those. And every single day, like I'm doing something.

So I'm making sure that that's like a priority. And I've actually started switching into like I've been talking about trying to be more deficit. So I just started this week doing little tiny bits of cardio. Oh, yeah. Good question. That's right. I guess I mean, Adam basically told you don't do cardio until now.

Yeah. We're starting to roll. Yeah. I don't know when he said, but I just knew that like my, my internal clock was like, oh, dude, I gotta start this cutting process guy. You know, like it's all, it's all fun in games, but let's, let's show what, what type of cardio did you introduce first? I just real steady state kind of stuff with like an incline. And so I power walk or whatever.

Yeah, yeah, maybe even a light jog. I mean, I used to play like really aggressive basketball games and get, you know, like I'd play like six or eight games in a row and, you know, I'm not doing that anymore. So I kind of crave a bit of movement like that. So this is hard for me to not do that and just go aggressive. So, but yeah, I'm starting out with that. And then anyway, my plans from there, it's to kind of ramp that up as well.

And I'll let you know and that sort of happens. Well, we still have to post. Have you posted a picture for this week? Not yet. So I've posted the before. I love the, we get so many comments on these pictures because the progress is, I mean, it's market. You could see the difference from week to week.

And for most people, if a client hired me, I would tell them not to look week to week because you probably won't see. Yeah, I know. But he's seeing them. I mean, I think this week is actually gonna be, I'm excited because Typically right around the four to six week range is where you're going to start to feel the plateau is coming around I was going to bring that up and this is why this is good

I'm like looking at my picture. I'm like This is why this is good though. This is why people this is why this is exciting for people to see because it's fucking real because it's not Photoshop it's not somebody. It's not as posting at the very end only and then okay This is what he did like no you get to see what it's like and you know right around the four to six week mark You will you'll you're not gonna see as great of a change as we saw in the first two weeks And that's very normal and that's the key to this though is now okay Understanding that and trying to foresee that and be like I had had a game, like you just started to introduce your cardio. Now you're going to really start to dial in the macros and things like that.

These are all essential to making sure you continue to see that progress where we're most people. They continue going the same thing they were doing, kind of same mentality. They were the previous two weeks and these results slowly diminish and that gets very discouraging when you take a before and after picture like this and you're looking at yourself going like Fuck, I was making all this progress and now I'm not and it's nowhere near and this is where you know the average person I feel like they break it's that four to six week mark and I think this will be great to To watch that and it'll be very normal

I think to see your picture and maybe not see very much change because you know You're there you're at that point where it, it's gonna take the next level for you to continue that process. So it's also why I love what I do now. I've gotten very fascinated by how the body responds and the science that I've had to get into to actually continue to show change in my physique because it is, it's an adaptation of machine man,

and it figures it's fucking smart. Yeah, I'm not you know, it is. It's an adaptation of machine, man. And it figures, it's fucking smart. Yeah, I'm not already smart-yering it out. And I see, too, that, like, you know, you're already working with a lot of athletes by doing this. You can see those little, like, minute details in the body. Like, I don't see any of those things, you know, because this is all kind of, like, outside of my wheelhouse, right? So...

Now, is it safe to say that, in the beginning, you see these changes, then you kind of plateau, and then towards the end, you see fast changes again? Yes, it is safe to say, because, yes, I mean, depending on how many you are. If you're... Well, I feel that way if you set yourself up really well. And that's why I told Justin when we first started talking, I was like, hey, dude, don't do any cardio yet.

Hold that. Like to me, cardio is like my secret weapon. I'm trying to do, I'm trying to show as much change in my physique nutritionally and through weights as I possibly can. Because then I know I can always get you know crazy and add all this extra movement if I need to or add this you know extra calorie expenditure if I have to to really ramp up my progress. And it's a great way for me to bust through plateaus. So you, when I actually hit my four to six week, I don't introduce steady state.

I actually introduce a 12 minute hit post workout. That's my first, and there's no rhyme or reason. I mean, what you're doing is totally fine. Just my pattern is that's the, I wanna do as little as possible, a little bit of time as possible, because you run out of time eventually. So I'm always thinking,

what can I change right now? What can I do to continue to see results without like adding a ton more time to my day or am I working out? So I'll throw in 12 minutes of hit, post workout, and I actually only do it on like auxiliary muscles or small, if I'm training heavy legs or back chest, and I got a hard workout, I won't do it.

It'll be a day where, I didn't feel like I really broke a good sweat or maybe that I did some small muscles or my intensity levels lower that day. Then I go hit the elliptical or treadmill or whatever, and I hit 12 minutes of high intensity training. And then I'm done. And I'll do that for like two weeks.

And then I start doing it every day that I workout. And then I start adding some steady state in there. And then eventually I add some fasted. But I, you know, I think you can see the acceleration, so when you do it like that, where you set yourself up, but I feel like what a lot of people do is- Oh, they go hard out the gates. They go hard out the gates.

And then it's like, there's no, you're not gonna see that acceleration at the end because you haven't saved that, you know, you haven't saved all your tricks. You use all your tricks right out the gates. Well, you know, it's really cool about this entire process. We've had since just and started this program, is we've had a lot of people enroll in the same program

that you're doing. So they've bought in the program, they're following it, and now they're on that private forum. And now they're coming up with the same kind of stuff that you're going through and we're talking about it. And the same sort of stuff that you're going through and talking about it. Right. The same sort of issues and insecurities. There are all those types of things.

It's pretty rad. We've got a pretty good community on there now. It's like 200 people or something like that. Oh, you know what? Before I forget, before we continue, Doug told me before we started recording that he will be ending this sale, this promotion on the sixth of April. Okay. So unless-

So there's your deadline, people. So unless we can convince him otherwise, we might have to beat him up or so. He's shaking his head, he's not gonna do it. He's got it, you know me, fucking, he's gotta be sometimes- He's like Stalin. Yeah. Yeah.

Dang, he's just got this iron fist. Yeah. Yeah, so April 6th is the last day for this particular promotional rate for this program, the program that Justin's following, although his his end date for his transformation is what? What's the end date? I don't know. That's a good question. It was 90 days from the start date. I think you have something like a quality. It's in my phone five weeks left or something like that. Yeah, so awesome. I guess that concludes our update session. Ladies and gentlemen, if you have any questions,

go over to MindPump or excuse me, at MindPump on Instagram, ask us any questions, follow Justin's progress, and of course, those of you who already part already invited on the private forum, you can ask your questions there and talk to us directly. Thanks for listening. Thank you for listening to MindP Pump. For more information about this show and to get valuable

free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. Yeah.