Mind Pump: Raw Fitness Truth - 1799: How to Get Visible Abs Even With Higher Body Fat, Ways to Increase Protein Consumption, Why Weight Loss Can Result In Increased Body Fat & More (Listener Live Coaching)

Episode Date: April 23, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: When it comes to fitness and all the commonly accepted methods of training your body, they actually all work. But nothing works forever. (3:57) The guys recap their Easter Sunday with their families. (11:49) Muscle activations studies and their flaws. (25:46) A good lesson in checking your ego. (32:22) How Justin is showing what’s possible to his student-athletes. (34:46) Mind Pump’s first take on Organifi’s new ‘Green Juice’ flavor. (38:25) The guys discuss Bill Maher letting his hair down on his recent appearance on the Joe Rogan Experience. (41:20) Mind Pump Recommends, Winning Time: The Rise of the Lakers Dynasty on HBO Max. (44:20) The effectiveness of binaural beats and music on the brain. (50:08) Police officer’s clever way to avoid people uploading videos on them. (55:00) Disney is not reading the crowd well. (56:04) #ListenerLive question #1 - How would you match a diet for each type of training season? (58:48) #ListenerLive question #2 - Do you have any tips on how to improve protein intake? (1:11:23) #ListenerLive question #3 - How can I get more visible abs at a higher body fat percentage? (1:26:46) #ListenerLive question #4 - Why am I not seeing weight loss results when I am in a calorie deficit, running 10K a day, and working out 5-6 days a week? (1:34:08) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] April Promotion: Get MAPS Anywhere, MAPS Prime and Prime Pro all for $99.99! MAPS Fitness Products How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog Visit ZBiotics for an exclusive offer for Mind Pump listeners! Add Size to Your Traps with Farmer Walks – Mind Pump TV Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** JRE#1804 – Bill Maher – The Joe Rogan Experience Winning Time: The Rise of the Lakers Dynasty - HBO Mind Pump #1595: Your Ideas Suck… How To Be An Entrepreneur With Netflix Co-Founder Marc Randolph Charlie Sheen’s Playboy interview: Actor candidly talks about public meltdown Visit Brain.fm for an exclusive offer for Mind Pump listeners. Acoustic highs: People are using 'binaural beats' to simulate the psychoactive effects of drugs on the brain, study finds Police play copyrighted Disney tunes so patrol videos can’t be uploaded online, California lawmaker says Visit LivON Labs for an exclusive offer for Mind Pump listeners! NCI Certifications x Mind Pump MAPS Prime Webinar The Myth of Optimal Protein Intake – Mind Pump Blog Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing How to Build Ripped 6-Pack Abs (No BS Exercise Series: Video 1 of 6) - Mind Pump TV Hip Flexor Deactivators- Do these first to maximize your Ab development – Mind Pump TV No BS 6-Pack Abs | MAPS Fitness Products Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Zach Bush, MD (@zachbushmd)  Instagram Bill Maher (@billmaher)  Instagram Marc Randolph (@thatwillneverwork)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we had some live callers call in and ask us questions about their health and fitness, and we got to coach them live on air. By the way, if you ever want to be on an episode like this,

email your fitness or health question to live at mindpumpmedia.com. Now, we open the episode with an intro portion where we cover current events, and we talk about scientific studies and current fitness trends. Today's intro was 52 minutes long, after that is when we got to the live question. So here's the breakdown of today's show. We opened up by talking about how everything works when it comes to fitness, but nothing

works forever. Then we talked about our Easter time with our families and friends and Justin talked about how he enjoyed a little bit of the booze and how ZeeBodix prevented him from feeling like total crap the following day. You got to try ZeeBodix out. If you're a health minded individual, but you enjoy the occasional glass of wine or beer or mixed drink or whatever, Z-Botics is a genetically modified probiotic drink that, by the way, it's patented and nobody makes it like them. And it's designed specifically to break down the negative byproducts of alcohol. Nothing

works like Z-Botics. You got to try it out to understand what I'm talking about. Head over to MindPumpPartners.com. Click on Z-Biotics, use the code MindPump22 for 10% off your first order. Then we talked about muscle activation studies and the flaws in those studies. We talked about heavy trap, bar, farmer walks. We brought up another sponsor, Organifi,

who now has their green juice in the flavor. Apple, crisp apple. It's delicious. Green juice is a blend of green super foods that provides you many benefits, many health benefits, one of which is improved digestion, recovery. Those are the things I notice when I drink their green juice. Organifi makes a lot of other plant-based organic supplements. It's one of our longest running sponsors.

Go check them out. Head over to mindpumppartners.com. Click on Organify and use the code MindPump for 20% off. Then we talked about the Bill Mar Joe Rogan podcast. We talked about another show on HBO called Winning Time. I talked about the studies on Bineril Beats, which led us to talking about a company that we worked for a long time called Brain FM.

They make sounds that you put in your headphones that induce states of calm, or focus, or sleep, or meditation. It's magic. It's actually really weird, but it really does work. Go try them out. Go to brain.fm-flash-mind-pump. Then we talked about how police officers are preventing people from posting their videos on YouTube by playing Disney music in the background, which led us to talk about the Disney stock crash. Then we got to live callers.

The first caller was from Bergen from South Carolina. Want to know how to match their diet for each type of training program. The next question was a mother and daughter from Nebraska, Skyler and Jolene, and they wanted to, they wanted some advice on how to improve or increase their protein intake because it's hard with their appetite. Then we talked to Dylan from Montana or Minnesota, one of those two.

They wanna have abs that are visible at higher body fat percentages. And then the final question was Edward from Washington wanted to know what was going on. He lost a bunch of weight, but his body fat percentage went up. Is the body fat test wrong or did something else happen? Also, all month long, we're running this following promotion. We have put some of our most popular workout programs together,

maps prime, maps prime pro and maps anywhere together in a bundle. Normally, we'd retail for $361, but right now, we've put them together in a bundle that's only $99.99. That is it. That's the discount. It's huge. You've got to go check it out. It ends this month. So if you're interested, go to mapsaparl.com. All right, check this out. When it comes to fitness workouts, exercises, all the commonly accepted methods of training your body, they actually all work, but nothing works forever. Well, it's a bit of a strong statement.

All of them? Everything, you know what it is, the commonly accepted, I made sure to put that. I know that's a painting with a broad brush. I mean, I mean, you can even, you can be general like that. You technically jumping around in circles and waving and flailing your arms. I don't know if it's going to happen. It's smooth, I mean, to happen. It's moving. I mean, it does.

It will burn calories. And if you're not used to training, you may even get a little sore from it, which in turn could technically build a little bit of muscle. So I think, well, I do want to be clear that this doesn't mean that everything works as effectively. And this doesn't mean that everything works as long as it's right. Yeah. So some stuff works way better than others.

Some stuff works as long as. That's right. Yeah, some stuff works way better than others. Some stuff works for much longer than others. So I put it on a spectrum. You have the jumping around, flailing your arms, doing senseless stuff on this end, and then you'd have expertly programmed training program, right? And then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then,

and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then, and then I guess the real question I want to hear from you is, where would you rate a lot of these programs that are out there or that you see? Yeah, obviously it was a very general statement.

And I said commonly accepted, because I'm referring to someone might say, well, what about five by five, or what about bodybuilding style training, or what about a powerlifting style of workouts, or Olympic style workout? Oh, I would rate all those on more expertly. The right, yeah, the right side of the spectrum.

Or what about someone who says, Hey, I don't exercise now, I'm just gonna go walking or cycling or taking a robot's class. Like, everything does work, again, doesn't mean everything works the same or is as effective as each other or works the same length of time.

But everything has an effect. The key, I think, the key part of the statement is nothing works forever. Right. So even the most expertly programmed workout plan, at some point, if you do it over and over and over again, you'll start to run into some problems. You'll get overuse injuries or there's something lacking that you're not training. So you start to develop weak links or your body just adapts completely. And it just doesn't respond anymore

to that same stimulus. I mean, this is why in our programs, we have phases in each of the programs, and this is also why we have so many different programs because as trainers, I mean, gosh, all of us train people for, I mean, a long time, but all of a sudden, clients who were with us for six, seven, eight,

and I had some clients who were with me for 12 years, you definitely don't do the same workout all 12 years. And even even though their fitness may not necessarily mean after four or five years of consistency, unless the person wants to work out more or whatever, their fitness level starts to maintain, but you still have to change the workout. Well, this is where I think coaches like have to, um, with the negotiate or compromise quite a bit too, based off of what you know that they're gonna adapt towards or they're gonna keep going,

because they like and they enjoy these certain types of movements and things in their routine. And so it's like, you know that they're consistently gonna be doing this. So it's like, how can we also work in some of the, more beneficial and effective type exercises and workouts alongside that. Well, I think it really, the goal matters, right?

Because, if I had clients that stayed on the same routine for a very long time, but those clients had already reached their goals and were happy. We were just trying to make sure we do things that had rotational strength, make sure we strengthen their core, make sure they had good that had rotational strength, make sure we strengthen their core, make sure they had good shoulder and hip mobility, and like you could do a lot of the same movements to maintain all that stuff. I think the where it becomes a problem is when you have goals that you're trying to achieve, when you're trying to build muscle burn body fat and you're trying to go somewhere, change.

If you're trying to make change or progress Then then the programming piece becomes even more important. Whereas if you're somebody who's just like hey I feel great. I move great. I just want to stay here Right, you could write a routine for somebody and to kind of maintain where that although it still would be beneficial to Yeah, because I and change and switch it off. Because there's always something missing, right? Like, you know, if you do the same movements all the time, all the time, even the most beneficial ones, there may be something lacking,

or there may be a slight, like imperfection, your technique to where it disembalance, although you can't tell for a year or two, it starts to develop over time, right? And then, oh, we got, like, for example, Adam, these clients that you're talking about, I'm sure, you know, every three, six months, maybe even once a year or two,

you would have to inject a new movement or something different, because they said, you know what, out of my, he feels a little funny or that. I mean, I would do it, and I would do it mostly just so we didn't get bored of doing the same thing. But I think that, the case that I'm trying to make is that if you have somebody, and what we said this before like

If you're if you're completely happy where your your fitness goals are currently and you just want something to follow like you could follow a routine like Mass performance pretty much indefinitely Yeah, well that's a good example because mass performance is so so covers all the base right That's right. I would never run somebody on anabolic forever or a maths aesthetic forever. Right. But performance is, and maybe even the new one symmetry, we cover so many things that I think for longevity and health and just overall strength, and movement and mobility in those

programs that, and it's phased in so many phases that you can continuously run that and probably stay pretty healthy and fit. Sure. Now, if that same person though is, hey, I still want to lose some body fat or hey, I want to build some muscle,

then it'd be advantageous for us to move into another program. Yeah, like how many times did you guys, even with your own training, try something new and go, this is it? I figured it out. And then three months later, oh wait, it's not it anymore. I got to figure it out. It's power.

Yeah, I think I spent the first 10 years continuously doing that, fully myself into thinking that, oh, it must be the low reps. Oh, it must be the high reps. Oh, it must be these moves. When really it's just our body, when it's something that's novel, it sends a signal to adapt and build and strengthen and figure this out. And so it becomes so efficient what you practice most often. Growth requires change.

That's the hardest part. You gotta change it up and you get good at something. It's really hard to shake it up and do something completely outside your comfort. In fact, one of the best hacks for people who are experienced with training is to find an exercise that you suck at.

Like you're like, oh, my arms won't grow. And I've been working out for five years. Find an arm exercise that you're terrible at. And there's your greatest potential for growth and progress. Oh, my legs aren't getting any stronger and I've been doing the same workout for finding an exercise you suck at and get good at that and then watch you start to get those gains.

That's the crazy part about resistance training, though. You could just make little minor tweaks and all of a sudden your body responds in a completely new way. You know, it's like you add, you haven't done any rotation in your pressing, you know, all of a sudden now it's like, you get all this new stability support. It's like, you don't have to do something drastically different, but you can change up like some of these exercises

to get all new benefits from it. It's pretty amazing how the human body does such a good job at overtime, getting so good and so efficient at what you do most often, that at some point it becomes easy, right? Like if you've ever, we've talked about this before, you ever work with blue-collar workers who've been doing it for, I mean, like my dad did this for his whole life, and I'd go to work with this guy and other men who were older,

I'm talking like in their 50s, and they wouldn't even break a sweat doing things that I would just kill me. You know, why? Well, they've been doing it for years and years and years. Super efficient. Their bodies are so efficient. Nothing bothers them. You know, they're mixing cement and, you know, throwing plaster up on the wall. I mean, while I'm over here, I'm forearms on fire, hands are dying and everything. I'm like, what is going on here? Their bodies became so efficient at doing that, because they practiced it for so long. You know, it's cool stuff.

Anyway, how was your guys' weekend? Did you guys have a good one? Yeah, it was good. We threw a Easter bash at my house first time. I saw a lot of kids there, so are those cousins? Yeah, no, so these are friends. Just random kids. Just random kids.

We took them off the street. Hey kids, hey, you want to find some candy? Explore my property. Yeah. Yeah, so we hit eggs all over the place and had a bit of a brunch, if you will, with alcoholic beverages and whatnot. And so we did get a drunk test from you.

Yeah, I was like, oh man, I'm like, hey guys, I'm a little buzzed right now. Yeah, having a good time. Did you get tipsy this weekend? I did. Oh man, I'm like, hey guys, I'm a little buzzed right now. Yeah, having a good time. Did you get tipsy this weekend? I did, oh yeah. I did. I knew ahead of time, so I did take what I dreamt about it.

Secret sauce before or what? Took it. And I saved one for Courtney too, and she made the cardinal mistake, and she's a longer friend. She didn't do the Z-Batics? No, I was like, I specifically got that for you, because I know some like because

They're coming in with like different type of alcohol and drinks like they have this like gin drink that was like somewhat like I don't know holiday appropriate and so it was good It was like their thing like we're bringing in all these other people that have traditions and stuff And so they're kind of bringing in their dish, their drink and all this. And so I was like, I don't know how it's gonna go. So I'm like protecting myself. You know, are there Easter drinks? Apparently.

Not to my knowledge. To look at how Doug, maybe there is. That's actually new. There's associations there. I don't know. I believe you. I was just wine, right? No.

I was gonna see, I was watching. No, it was like gin and tonic and peach. I have like a pineapple. Say like a bunny name or something or what's the name for? Is it? I don't know. You don't know what I'm like.

I'm lying in there. That's all I know. Speaking of which, here's what's interesting. So we're not allowed to say that a product is a hangover fix or cure because hangovers are actually labeled or registers like a medical condition, right? So unless it's a medical drug, you can't say this works on hangover. Deliberately say that.

You can't put nose with your talking. What you're talking about. So here's what's interesting. If you study acetaldehyde, which is the, so when you drink alcohol, you produce this compound called acetaldehyde, which is the, so when you drink alcohol, you produce this compound called acetaldehyde, and normally your liver breaks it down, no problem. But if you overwhelm your body's ability to break it down, you get this buildup of acetaldehyde, and that's what they attribute to all those effects from, the headache, inflammation,

the gut, feeling like crap, the depression, all that crap, right? So that's what zybotic's, zybotic's, these, and this is what people trip out over or they don't understand how to say, these bacteria have been literally designed, so they're engineered to produce compounds that break down acetaldehyde. So you can't say, hang over here,

but you can say what it really does, which is it breaks down acetaldehyde. Do you think there's a genetic component? I guarantee there is. I guarantee some people break down more acetaldehyde than others. Yeah, I've had some family members, and I'm like, yeah, I kind of noticed a difference, and that some people will be like,

other people go, oh my God, it was a huge deal for me. For me too, I don't do well with that. Well, did they not get bad hangovers begin with? Well, yeah, I've had some people, yeah, I've had some people like that, that they don't even get a bad hangover as it is and then they take that and they're like, oh, I couldn't really tell a difference,

where me, it was night and day different. Look at all the drinks. I had to explain to her friends, I'm like, this doesn't mean you can drink a lot more. It's not about volume, it's just like, it helps to kind of mitigate, you know, the next day. I know, so look at all these drinks here. These are these are Easter drinks. You find any gifts? Well, they call them Easter drinks. Oh, it looks like that one right there.

What's that? It was this one. Mimosa or this one down here. Oh, no, it's not that way anyway. Okay. They have like 20 Easter drinks here, which tells me there's any drink will be an Easter drink. Okay. It's on how you decorate it apparently. Yeah, that's what it is. It's like peeps, you know, bunny on there and it's, it's all amazing. I think people just look for an excuse to drink. It's the smack. Yeah, of course.

All this is alcohol beverage with the spring colors. That's what it is. Yeah, exactly. I know, name one event that there's no alcohol, there's an alcohol. Yeah, see that or candy. I mean, come on, like choose your poison. Oh, I've pointed to candy and I had the drinks.

I had so much candy. Oh my God, bro, I'm literally, I woke up this morning, five pounds heavier. It's all water and blow. From all the candy because it's, because first off, I'm a, I'm a cheap candy guy. So I don't know if that, that sounds kind of funny,

but everybody made fun of me because I don't. Candy Corp or something. Yes. Oh, he's super gross. Who's the candy corn guy? Well, I like Q. I like be a candy. I like candy bracelets. I like candy bracelets I like that. That's cool. I like circus peanuts, which would help us what is that? What is that? I like just garbage like all the craft candy that the kids are like, I don't want this one Does a little root beer ones? Oh, this little bottles. Oh, I like those. Oh, fresh ones. I like those.

So I had a ton of candy corners like, oh, I'll need a bag of this tea. No, I had a bunch of candy, but so we went to my aunt's house up in Rockland. And this was the only people missing from this were my sisters and their families and my cousin and my other cousin. So aside from those three, pretty much everybody showed up.

So it was like, it was a good 50 something people in my aunt's house. Just a big celebration, just a lot of fun. And then my, obviously I have my son who's 18 months or 17 months old. My brother's son who's about a year old and my cousin Alex, his daughter, who's only, maybe six months old.

So now he got babies in the family. And I love it. I'll sit in there at one point and, you know, I was just kind of chillin' watching. I don't know if you guys do this now. I do this now as an older man, I guess. I sit down and watch. And I see these babies just get so much love.

I just get past around and people are playing with them and the other older kids are playing with them. My son's in heaven because he's an affectionate little guy. So everybody's kissing him and he's just like, ah, I'm so cool. It was just such a good time. But the amount of candy that A was irresponsible. Oh, that's the word I know.

We had two easters basically. So I did the day before and Saturday to it with my brother and his kids and then. You little fat of you. Yeah, dude, but I still have the candy though. My kids are like warning us. You deserve that one. You know what?

You started working out and he cried, bro. I got fat jokes coming back. I wear it like a bad. I came in this morning, he was working out. I don't know what again. Bro, I'm, no, I'm like, I'm derailed for the last week ever since I heard myself, man. That's, I've, I've actually, I've never, I've never strained those muscles in my life before. That's the first time that I've ever had an injury like that.

Those intercostal muscles are... Once you, you like, what is it? Strain one? It sucks. His name and exercise involved, like stabilizing your leakage. And especially like rotating, trying to rotate. Oh, it's, and it's lingering. Now I'm coming up on a week now.

Now I'm still, like I do some isolation, actually, so I'm still moving, I'm staying on my diet. So it's just frustrating because I had great momentum going right into it But classic example of all the stuff that we talked to our audience about you were saying there's with your son because he's older now Now he's getting into the Easter egg. Yeah. Yeah, so is he all like like does he know what's in the egg? And all we don't we do different stuff, right? So we do toys and money So there's no money. So there's no. Yeah, we did. We did. We did. Everyone, all the adults know to bring one dollar bills and like in a couple of fives or whatever, that could be a couple more

expensive eggs. And then, and then for the little kids like Max, we put like little monster truck cars and stuff. And so he's so into cars and trucks and things like that that he just, he don't even know he's not getting candy. Like there's no big deal. Like there's couple older kids that they had their own little Easter basket and they're doing their thing having their candy But he's been so trained that that he that doesn't you if he sees candy he plays with it like at the toy Yeah, so it's it was great man And he's this was a first year where like he understood what was happening You know that we are excited to go. Oh, yeah, yeah, it was so cute

Dude it was so fun to and I'm so lucky because the two days before He got really really sick got a fever Projectile vomiting like he was just a disaster. We were supposed to go out to my moms on Saturday and I had to cancel because on Friday Saturday he was a mess So in Sunday we were supposed to host and Katrina like the messenger families that hey Max has been really sick the last two days. Maybe somebody else hosts, and then if we can make it, we can make it, if he's doing better, if not,

we don't wanna have it in our house with him that sick, and then potentially it just be an a mess, right? But he woke up, like, feeling great, and doing much better. Dude, he did this thing, it was so, like, my heart, dude, just like, totally, like, melted. He was, he was, like He was literally projectile vomiting. Like really, most of what I've ever seen him throw up before,

I felt so bad for him. And at one point, it was the second time in the same night where he first threw up in our bed, so it would strip all the sheets and everything like that. And then in his bed, and the second time he threw him his bed, he was like, he finished throwing up and he sniffled. I'm sorry, mommy. Oh, my God.

Oh, Riddle. Why you got to crush me like that right now, bro. My mom's like, it's okay, dude, it's okay, you're okay. Oh, that's the worst, dude. Yeah, that's the worst, because he feels bad. Yeah, he feels bad, dude. Yeah, yeah, yeah, so it was so,

but it was so, I can't do that. So sad to see him. What a cute little guy. Yeah, I see him white, but. Oh, that's, but yes, he was good. So he was, uh, he had a great, he had a great day, had a blast. It was so far. Got all the funny how it bounced back from.

If I, if I, if I project out vomited, even if I was okay, the next day, you got to give me three days. And he's really not healed because he was, last night we were up with him last night because he was coughing and hacking really bad. So, but he just, it was nice. He had a nice window that morning all day on Easter. He seemed like he was 100% again, but then by the night time it set in, which I'm sure he was wore out because he pushed himself through. No, we had a good time with family. And then

Arraileus did the, you know, Easter egg hunt, but he's so young. He doesn't know what's right. So he's just getting the eggs and putting them in the basket. Doesn't even know like there's anything in the egg. So I'll find them like open the egg. And he's like looking All right. So he's just getting the eggs and putting them in the basket. Doesn't even know, like there's anything in the egg. So I'll find out I'm like, open the egg. And he's like, looking at me, I'm like, open it. Something like opens it and there's candy in there. But he doesn't know it's candy, right? So there's these, I don't know if you guys had these nerd covered jelly beans?

Nerd colored, you know, nerds, right? Okay, so it's a jelly bean on the inside. But it's nerds candy on the outside. Oh yeah, so similar. I was from Seas and it had little, like, I don't even know how to describe them, they're like little balls. Yeah, we're in the outside.

Yeah, I was kind of like that. So like hard kind of candy? That was always like a staple. Like Seas candy makes them. And they're like jelly filled. I'm really good. I'm gonna tell you, right? I mean, I got diabetes yesterday.

Yeah. But anyway, I opened it, right? And he's looking at it. He's nobody does. He's like, what's that? So I'm like, I'm gonna give him a little tiny taste or whatever. So I smashed some of my fingers so he gets a little bit and I put it in his mouth. And you get first you could tell he's like trying to figure out. And then so we got it on camera and then he's like, because smile on his face.

And he's like more. And he's like, you know, he does sign language with that. He's like, more. I'm like, you're done. Do you know what I think is really fascinating is how, okay, so I think I shared on the show a while ago that I was introduced to the Semen rules from Costco. I told you guys about, like, they're just to die for, right?

They're amazing. And I hadn't had any since the last time I brought it. Well, since I've been back being consistent with my training, anytime I'm on my training, that consistent, I always dial in the diet, right? So I've been really good for the last, I don't know, three, four weeks or so. And somebody brought those stemming rolls.

And dude, I couldn't even finish one and it destroyed me. Yet I was able to have it the two times before, prior when my diet was kind of out of my mind. Just story how, gut. Yes. Just, but I noticed this all the time. Anytime there's foods, I find it so interesting how the body adapts and you eat shit

that doesn't agree with you. Your body gets adapted to it and it can handle it better than it, you know, the symptoms will be more subtle than when if you've been on a really strict diet and eating real food. No, there's truth to this. Clean whole foods and then you introduce it again. Too much.

Fucks you up. I know. Like I could have ate two of those cinnamon rolls just three, four weeks ago. And maybe I fell a little bit upset or what. But this just destroyed me after a while. Now, this just looks like your gut bacteria. Like that.

I think that's crazy. I think that might be it. I think there's a slight immune reaction. I think that you're, you desensitize your body a little bit. Okay, so you know, that's what I would, I would think it's just like when you pull off a caffeine for a while, pull off a caffeine for a while, pull off a marijuana for a while, then reintroduce those things.

It's like the... Well, it's like, okay, so you know with food allergies, what they've been doing a lot of now with kids, is they'll do these, like with peanut allergies. I know, because my godson has it, he's peanut out, and he's essentially cured, it's not cured, but the whole process was... Like real slow.

Yeah, he was severely allergic to peanuts, like really bad. So they would give him a microscopic amount in the hospital at first to see if that was what, you know, fine. And then gradually over the course of like a year or longer. So this is over a long period of time. They would up the dose. And at a couple of times he had a mild reaction. And for him mild as he would vomit or whatever,

but they would still kept up this thing to the point now where he has to have a teaspoon of peanut butter every day now. And so long as he does that, he now was no longer allergic to peanuts. So if he stopped, like, it would, like, come back. That's what they think. They think if they stop completely, then it could come back.

So I'm wondering if there's some kind of immune response. I've done it enough times that I know there's something there. I can't prove exactly how or why it does it, but I've done this enough times where I've gone on and off of a really strict diet and then allowed things to come in and out. And I experienced it a lot when I was competing

because I was on such a tight regimen. And then after the show, I'd go enjoy certain things. And boy, it just destroys me You know after fast after long fast. I love if I do like a 72 hour after a fast I have to do like soup broth anything like solid. Otherwise it's sensitive right through me. Yeah, don't do like a triple cheese That's what you do He did a 72 hour fast. I get a triple cheese burger I got a triple cheeseburger. Oh, dude.

That's a good time. Anyway, I got a cool observation on commonly communicated studies in the fitness space. The other night I was laying down and I was reading studies on muscle activation, compare exercise versus exercise. You guys have seen these, right? What works the upper chest more, incline dumbbell press or incline barbell press or what works the lats better? Pull downline dumbbell press or flat, you know, or incline barbell press

or what works the lats better pull down to the front versus pull down to the back. What are they using to measure though? Well, what they do is they do, they do measure muscle activation. That doesn't tell the whole story. Yeah, okay. But nonetheless, they can see if they're similar enough,

like pull down to the front versus pull down to the back, one will work the lats more than the other, you know than the other, overhead press, and the front of the head versus the back of the head, which one works as the shoulders more. And I'm reading these studies and having done a lot of these exercises and practice them, it really is something interesting, Don, I love your guys' opinion on this. So let's use an overhead press, for example, okay? Okay. Behind the neck press versus an overhead press, for example, okay? A behind the neck press versus an overhead press

to the front, which one requires more mobility, skill, and practice. Right. In fact, there's a lot of practice required to get into the groove, to learn how to do it right, before you can actually feel it the right way. Same thing with the pull down. Like if you've ever done a pull down to the front

versus a pull down to the back, pull down behind the neck, It takes practice, but eventually I can really feel my lats, but it takes practice, right? So I'm looking at these studies and I realize something. They're taking people having them do these exercises and many of them They're just college-aged males have never done or really worked out with these exercises So when you give a group of guys, and maybe they're college age guys, so they're not at a shape or anything, but they're not like consistently lifting weights, they're not into it, like fitness guys. If you compare an easier to a harder exercise

in terms of skill and technique, the easier exercise is gonna show up as being more effective, because the harder exercise takes practice. If you really wanna feel and be effective with like behind the neck pull down, for example, it's going to take you longer. You're not familiar with it. Yeah, you're going to be less efficient with it.

Yes. You're not going to know like really how to, shuttle and use the right amount of force and be able to get that kind of response versus like you're just already immediately familiar with that. Totally. Especially from a bodybuilding perspective, right? Adam, how many exercises have you done that are working a particular part of the shoulder or the back, but it takes practice before you can even feel it that way because it's complicated and requires technique.

Well, especially when you're trying to separate a part of the shoulder, right? Exactly. So you're, so, okay, first of all, which one separate a part of the shoulder, right? Exactly. And focus on that. So, you're, so, okay, first of all, which one was more? Was it the, what we, yeah, so I, the one study that I looked at was pull down to the front versus pull down to the behind the head. Okay. And they said, oh, pull down to the front, activate the lats a little bit more to the front.

And because it's more safe, then that's the better exercise. But I'm like, okay. That's not the whole story. Not the whole story. And what they said is, you know, technically true, it's more complex. So one is definitely safer generally than the other. But I know behind the neck pull downs, it took me a while to really be able to feel it in my lats because it's a very technical. I don't, you know, do you think that you get a better contraction coming in the front than you do from behind to I almost feel like your your shoulder blades almost get in the way of each other when you're when you're peeled all the back and you squeeze versus when I

pull down. I don't know. It's a well I all I'm saying is is that that may be true for some people but all I'm saying is like depending on the exercise it's not fair. If you wanted to make a fair comparison to like a standing shoulder head press, to a standing behind the neck overhead press, you'd have to take people that were very well versed in both. You can't just take people off the street because everyone's going to do the behind to the front better than they do behind the neck. And you're going to see different muscle activation as a result of that. So that was just my whole thing. Did it show? I mean, did you see all the controls too? Like it, no, it was literally college A's males.

That's what I mean. Yeah, and they weren't like, you know, that they'd been lifting weights for years or whatever. You know what I'm saying? I want to, if I, if I want to play a factor, I mean, you're less familiar with it. Yeah, I mean, but, but again, yeah, because of morphology or whatever, like, I'm sure there's variances with people like experience and feel contraction, but still, if you're not even familiar with that exercise, that's got to be a down-situ to me. It is, and it's going to show up.

If I take somebody who's really good at squatting and knows a mind and muscle connection, I bet you I could tell them and look at it with the machine and say, feel it more in your quads. And then it's okay now, same exercise, feel it more in your glutes. For sure. And I bet you'd see two different measurements. Oh, yeah. So that's my point.

My point is you take untrained people and you have them do an easier exercise and a harder exercise or a harder version of that exercise. The easier one's going to show up better because they're able to do it versus the other one. Yeah, that makes sense. Yeah. I think that's just a hard one to try and compare. I'm trying to give a better exercise.

I was just thinking along those lines, you know, because there's a lot of exercise, like dips, for body weight dips, for example. I've seen studies showing that the pec activation on body weight dips is bad, but it's bad only if you don't practice them right and know how to make it, how to really feel in your chest. Because most people, the first time you have them do dips, it's like all triceps and shoulders because they don't know how to get in the position

to really feel it in the chest. Or even like a bench press. I mean, how many times have you guys taught a bench press and someone doesn't even photo the chest of them? So you can make that same exact movement, forget changing the part path at all and just by them knowing how to activate their chest can get a tremendous amount more.

Exactly. So it's like a huge flaw that I saw on that, because if I ever look at a study like that again, what I want are people who are well versed in both exercises, that's the only fair comparison. Otherwise, you know, I'm not going to see it. I just started trying to do those behind the neck presses again, too. It's funny. You say that.

What do you think about them? I like it. It's difficult. You know, it's not something I've practiced since like college. So Olympic lifters doing a lot don't they? Yeah, they do a lot. No, yeah, they'll do, yeah, they'll do like a power version of that too, which yeah, I'm going to work my way towards. But it's just because I don't do them. It's like I always find my way back to things like that that I haven't done forever because it just provides something totally new. I love to do it on like a light.

When I know it's a day I should take it light on my shoulders. Like maybe I just hammered it on the last time. I'm still kind of feeling a little bit and I'll do the behind the head and just real, real light. Start with the 45 pound bar. That's it. And slowly work my way out. Oh, dude, I'm so bought in now.

I'm doing that with everything. I'm so like, I was going heavy for a second there, and then I started feeling my joints, I'm like, what am I doing? I've been doing this now. I'm so mad at myself for my stupid thing right now, having that kind of momentum all for what. You know what it is though, it gets in your head like.

Totally. And it's only on me like, by the way, I guarantee I'm gonna hurt myself again in the future, because, well, you know, like, what got me was that I didn't think I was pushing the way. Like that 200 pounds on a squat is not a lot of weight for me, not for my legs, but on that stupid frickin,

which one call it? Safety bar, right? Safety bar. Yeah, the safety squat bar. It front loads it so much that it requires a lot of it. But it was a long time, like the, you had, had you not done it for a while? Oh, yeah, long time. Yeah, it's been a long time. It wasn't a long time, like, had you not done it for a while? Oh, yeah, long time.

Yeah, it's been a long time since I've done that. But see, I've been consistently still barbell, back squatting, and traditional front squatting. So my legs felt really strong. So as I'm moving up and way, I'm like, and I know that bar always feels a little bit harder. It's a little more challenging, right? So I knew I was going to be squatting as much as I had back squat, but I thought I'd at least get closer to my back squat. But, you know, what it was least get closer to my back squat, but

you know, and what it was that gave out was my core. It was my legs. My legs could have easily handled significantly more, but like a dumbass, I'm like, I haven't done this in forever. I haven't even been doing really good core training either, so I didn't have any sort of a support system there to support it. But what mess with me was, you know, you do an exercise like that and you're not initially thinking core.

I'm thinking legs. Oh, my legs got this. This was way easy. Next one. Stack it up. You start to feel your freaking, you just start to feel good. Yeah. Yeah, you know, it's, this is a good lesson for anybody watching this right now because

remember, you're listening to three very experienced coaches and trainers who are running into this problem. So if you think you're immune to this, you're not because we're not even immune to this. But I'm now finally, and I'm, I'm guarantee you I'm're immune to this you're not because we're not even immune to this But I'm now finally and I'm maybe I'm guarantee I'm gonna forget this lesson because I always do when I start to feel real You know super aggro or whatever But right now what I'm doing is it when I lift the weight and I go oh, that's a little that's a little easy I go how can I make it feel heavier? I stopped adding weight to the like how can I make this feel heavier? That's the whole goal now and I'm getting getting way better results. Now consider, I've been working out forever.

So at this point, it's my body responds differently. I think when you first start out, adding weight to the bar is only important. I don't think it's, I mean, you want to test yourself initially. And so you got to kind of go through all of that and get to the point where you don't even need to like have the ego portion of the left.

So you just don't care. It's like whatever benefits me the most, it takes a while to get into that head space. I'm speaking of which, you're still working out with kids on it. Yes. I did that some more. Wait a minute. What's going on? Like what did you do today? I worked out with them. I was just doing devs and pull ups and I did some really heavy farmer walks with the trap bar. Just to, you know, just to show that it's what's possible. I have to like show one thing that's possible. So it's like, you know, it's the minute mile thing, right?

These kids don't even see, they see weight, they don't see that you keep adding weight. You know, I'm saying, you gotta show that. This is great. Keep putting the weight on. So, you know, I mean, I'm not that heavy, dude. It's like, you know, it's like four

plates, but it's not that heavy. I mean, compared, you know, to whatever, but it, yeah. So they're doing like one plate and then I started to see like two plates on there. And I'm like, okay, now we're starting to see like some people getting it. So it, unfortunately, you have to make an example, like a physical example. Yeah. Well, heavy farmer walks though. How did you feel afterwards? I'm hurting a little bit. Oh, you're hurting.

I mean, just like just fried. Like I haven't done that all the time. It's a CNS workout. Yeah, I can't think you'll look. You get fried. Your whole CNS just gets turned on like nothing else. I couldn't believe, I never thought of it as a muscle building exercise until I did them consistently

with MAP Strong. And then I was like, oh, my biceps actually grew from hanging on to heavy ass trep bar. Doing such a good exercise though to bulletproof your entire body. That's it. Because it's like from neck to toe, everything being activated, you know?

And if you can actually move it up to where you're carrying more than your body weight, like in your case, 400 pounds, like talk about bulletproofing yourself for a bunch of other movements. Yeah, just that work capacity. I just, I keep trying to stress to these kids between that and like pushing the sled and pulling the sled and like doing these farm walks. Like you need to, to be at a really high level of performance, but maintain that high level

of performance in games. And there's no other way to really reinforce that other than to just like put you in the grind for a longer amount of time. Well, the other thing too is when you first start working out, you know, of course you want to work on forms, stability, you know, make sure that you have the control. Once you start to establish that, it's really important to add weight to just get stronger. At some point though, obviously that slows down, right? You can't keep getting stronger forever. But in the beginning, that's very important to just get stronger, especially when you're, again, with those other things all being said, right?

Good form, good technique, good stability. But especially when you're a young man, when you're a young dude, like the potential to add weight to the bar is, I remember as a teenage boy working out, and I would add five pounds of the bar every week, every single week, five pounds of bar every week. For a while, it happened. Now, I started real low, so it wasn't like-

That's interesting, you have to convince them to do that. I would think you would have to hold them back more. That's what I would have guessed. That's a good point, I think. It's a different. Because I remember as a teenage boy, that's, we were dumb like that. I could put more on there.

I can't even- I can't even. I can't even convince them to eat more calories. They're like, I don't even get fat. What? I'm like, what? You need size. You're a little twig.

I'll snap you. You know, you need some beef. I need to work with this here. You got to be intimidating on some level off the field You get it look like a much little I can't I can't stick figures out there I can't imagine I just been taking them to lunch. You know what I mean? Is that what you're gonna order? Chicken salad a salad Oh, you're getting a burger with one patty. Okay, one patty, huh?

That's gonna do it. That's not today. That's funny Anyway, you know what before I forget to do our commercial, we had a organified today and I finally got a chance to taste the new green juice. Ooh, it's crisp, apple. It's a difference. It's like describing. Okay, so Doug had it first and Doug had me disappointed

before I got into it because he was just like, ah, I was kind of hoping for more of an apple taste. And so it does, it tastes like the other one, with just like a hand. Which is good. Yeah, which is good already, right? With a nice hint of apple. It could have been more of a sour apple.

I think that's what he was looking for. But I think it's good. I think it's bomb. I think it's still have a little bit of the mint. Because to me, it does. It has kind of a minty apple thing. So it kind of retastes like the original one with a little bit more an apple kick to it.

For people wondering what the ingredients are in this particular product, the green, the blend is organic wheat grass powder, organic morenga powder, spirulina powder, clorella powder, matcha, green tea powder, and then the superfood blend is whole apple powder, coconut water powder, ashwagandas in there. Actually, it's a good form of ashwagandas, the KSM66, lemon powder, red beet powder, and turmeric is all in there. Why did they add turmeric in there? They do. Here's another thing that's interesting about this.

You won't find this on a lot of supplements. There's a company called, let me see if I can read it here. It's about what they test is for glyphosate residues, okay? This is certified glyphosate residue free. So glyphosate are what they spray all over genetic modified plants And that's what they think is causing the issues with a lot of people is because glyphosates have kind of this mild anti-bizzeria herbicide, right? It's an herbicide, but it interacts with the the I think it's because glyphosates have kind of this mild anti-bizzeria. It's a herbicide, right? It's an herbicide, but it interacts with the, I think it's called the shikamate pathway of weeds,

which also exists in bacteria. So spraying the ground with all these glyphosates is killing the biodiversity of the soil. And when you take foods that have glyphosate residues, it's potentially influencing the microbiome in your gut. So, organify supplements are glyphosate residue free. So they don't just say it's organic, it is, but they also test it on top of that

to make sure there's no glyphosate. Who's the leading researcher on that? Zach Bush, that's his field, right? Isn't that what he's... Not a leading researcher, but he talks a lot about it. He's a doctor that talks a lot about it. Yeah, I interviewed him a long time ago. A long time ago. A long time ago. His name came out though again. We were talking to somebody.

He had a hell out of me with that. I know. It's like it's coming from rain. It's like, well, what he, what was sad and unfortunate was he's like, you know, you're not even with organic food. He goes because of the because of the rain. It's I don't care if everything's all organic. You're still getting some of that, you know, it's impossible to not get. You know, they find those, they find some of these chemicals in breast milk, babies urine, infants. Yeah. I know. It's like the whole, like it's everywhere.

So like your goal now is this mitigation. Like, well, I'm going to be exposed to some. So let's just minimize. I bring that volume down. Yeah. Speaking of which, I did watch some of the Bill Mar interview on Rogan. Oh, yeah, I watched some of that. I can see why he, there was a controversial. He said some stuff on Bill Mar interview on Rogan. Oh yeah, I watched some of that.

I can see why he, there was a controversial. He said some stuff on there that I couldn't believe. Yeah, yeah. He made some mass comments. That was really surprising. Well, I really let his hair down. I enjoyed it. The part where he talked about doctors and science,

he goes, you don't know what you're doing. He goes, you figured some stuff out, but you don't know what you're doing. Exactly. He's like, you still don't understand this. You don't understand. He went being seen and they just like the rest of us. Yeah, you don't know what you're doing. Exactly. You say, you still don't understand this. You don't understand. You're human beings, and they just like the rest of us. You don't have answers for everything.

You say, we recall a hundred or a thousand drugs every year. Something like that was a number, that's some crazy number. After they passed FDA trials, wasn't there a drug? What was it called? Was it, it was an arthritis drug. Can't remember it, that people were taking, was causing heart issues.

Then there was another drug, oh, no, Chantix. One of them, yeah. Chantix was an anti-smoking drug. So you take it and it prevents you from smoking and why would you want to quit smoking so that you lower your cancer? It is because of cancer.

Oh, if Chantix caused cancer. Dude, you know, and it was on the market for like 10 or 15 years, right? It was a long time. There's a lot of stuff like that. It'll be around for a long time. And then all of a sudden, oops, you know, we made, I mean, it's understandable. We gotta try and figure the stuff out.

But when they pretend like they know everything, no, you don't. Well, yeah. And just to not allow any kind of questions, really just questions, like from general public or like other doctors that have a differing of opinion having second opinions to like the first, because they need that.

They need that kind of council amongst, you know, the medical community because it can't just be like, we're gonna shut you off of conversation in which we keep rolling with this idea, even though it's not working. Did you make it all the way through that interview? Yeah.

You finish most of Joe Rogan's, don't you? I do. It's cause of his drive. I guess it's longer drive than he does and I don't finish though. Do you listen to him on the whole drive? No, I don't listen to him that often. But everyone's like Bill Marr, I put it on there,

but I just can't stay sucked in for three hours. You end up thinking about this stuff? I guess. Or what happens is I listen to it for the hour drive and then I have don't want to come back for it. Oh, it's because the episodes are so long. That's true. Yeah, they're just, they're just so long.

I actually, I take a lot of Joe Rogan's stuff in by his clips. By his short little 12 or 13 made like the title of it. I'm like, oh, yeah, I want to hear them. I want to hear Bill Maher and him talk about that. So I listen to the 13. I don't know. I think it, yeah, it's kind of weird, but like he,

he's curiosity in the way that he thinks, like I'm very scatterbrained too. So like it, I don't know, I get out of it. I appreciate his interviews. I know some people don't like it, but I like it. It's very similar to how we are, very conversationalist. Like I think that's how he is. So I enjoy it.

It's the most relaxed. I can't allow that. But sometimes it's just a long. It's just really long. It's hard to stay with me or on the I mean, shit, I could you watch two of his interviews could have finished a book. Yeah, literally the same amount of time. That's why I have a hard time just to buy. You know, accolades behind you. Have you been staying up on the the winning the

Lakers dynasty on HBO? So is your great show. You haven't started watching yet. Have you been staying up on the winning, the Lakers dynasty on HBO? Susher great show. You haven't started watching yet, have you saw? Even I got dug on that. You'd like it even though you had big sports balls. You know what, I would probably like it. The problem is I don't have a lot of time. So the moment to ask. I got you.

So the reason why I bring it up, okay, so did you see what Apple TV is doing in relation to that? Either one of you. No, I just been watching it on the issue. Okay. So guess what drops net. So I think the season finale for that winning,

I think is coming up this weekend. Now what what decades or what timeframe is this on? Because this was when the magic Johnson. Talk about magic Johnson story. Yeah, yeah. Talk about the Lakers, but I mean, the history is I told you guys it had lunch with them.

No, I didn't know. Yeah, so remember when he worked with Magic Johnson? Yeah, so remember he sponsored, he was a with 24th in his. I've been around a lot of time. He used to be at all the events. Yeah, I won some, I was like the top sales guy

or something like that. I was just huge. He's fucking giant. Yeah, oh, I imagine. Oh, yeah, I mean, he's a guard, but you would think that he's so, but when you, he's feel good. I mean, Bill Cartwright and he was just like this that so, but when you, I mean, Bill Coy, and he was just like this huge deal.

No, no, I shook his hand and his fingers were like down in my form, big dude. And he, because Mark Masteroff, Mark Masteroff, this is when he was running the company, he goes, Sal, come sit with us. So I was like, all right, so I sat next to Magic Johnson and he told stories the whole time and he was the most entertaining charismatic,

who's so fun, had a great time with him. So most entertaining charismatic, who's so fun at a great time with this. So you would like, because it tells this whole backstory. But why I'm bringing this up, which I've seen this now two or three times. So they finish the series that's coming to the end. Apple Plus, Apple TV is dropping Magic Johnson's four-part documentary.

On the same thing, thank you back in. So I see the, I'm starting to watch the streaming services play this game, where somebody will do like the actual real documentary, and then someone will do a drama to say the other streaming service, will drop a dramatization of that same thing right afterwards. So like watch, watch the super pump just finished, watch somebody else drop like the actual real documentary to it.

It's like, it's like, and I want, I would love to talk to, um, who's it? Mark, who we had, um, from Netflix. I can't think it was last name right now. Randolph Randolph. Yeah, Rand, I would love to ask him about this. Like, that's a good strategy. If this is becoming like a new way they do these streaming wars is, okay, we'll let you go do that first.

You test it. If it does really good, then we'll jump on it. Yeah. Interesting. What was that conspiracy theory that you had about magic, or not you, but it was around magic Johnson that he doesn't really have HIV. He said that he does. I forgot.

Who said that? It was you. It was you. It was a V. Okay. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, I don't hear this, I don't. That, he doesn't really have HIV, but he said that.

So that'd be cool. A public figure because like the theory was that he was like banging one of the executives' daughter from the league. And then this was like, they're using him to campaign towards HIV awareness or whatever. Okay. Again, not my personal. So the theory was that if he comes out and says I have HIV,

none of the women that he has been with will want to come out and say that they had affairs with him. Yes. Because then they would be, oh, nobody wants it now, I was with the guy who has HIV. So it would prevent people from coming out to say that they had a fairs with him. And because he supposedly had a fair with like

an a major executive within the theory. That was the theory. executive within the theory. That was a theory. Well, the other one was, I mean, can it be true though, the thinking about it? Like, okay. I mean, it doesn't have to be a conspiracy theory. I mean, it doesn't have to be conspiracy.

What if he really did have a conspiracy? That really did happen. Yeah. I mean, so that's a, that's a, that's I believe it. I'm sure it is. Because his, his, I mean, Charlie Sheen, right? Wasn't this, he started to do it, get me to and then like

All of a sudden now he's got AIDS No, did you guys ever you guys ever read the Charlie Sheen's playboy interview one of the best interviews I've ever read Well, if you haven't read that before read it. He's the most that one interview He did on video where he said he had tiger's blood and he was I was like wow this guy's I'm pretty sure he's the move for Cancer, you gotta go super crazy had Tiger's blood and he was, I was like, wow, this guy's. I'm pretty sure he said that. That's the move for cancer. He says that. I'm like, I'm gonna go super crazy. Yeah, you gotta just like completely go like insane. Then there's nothing that can get by you.

What else are you gonna do? They can't, they can't. I mean, we obviously give him a pass and he's like one of the craziest people. I heard on a podcast some guy was like, oh, I was partying so hard and he goes, now how hard were you partying on a little charty sheet? Like Charlie Sheen? Charlie Sheen, that was the all-in-one.

Charlie Sheen, that was the all-in-one. Charlie Sheen, that was the all? Charlie Sheen? Charlie Sheen, or Oz Yosbord? Yeah, they were like, I can't remember. Oh, no, was it? It was zero to treasure. How many parties harder than Oz Yosbord? No, you guys heard of it. Charlie Sheen. My favorite story was Nikki Six and Oz Yosbord and tour,

on tour, which they're both known to be insane, right? Obviously Nikki passed away from us. It's when they were snorting the ants and doing all kinds of stuff. Yeah, and they were trying to out freak each other out. And Ozzy Oz born, like he, he not only freaked him out, he grossed everybody out so bad, everybody's like, I'm not gonna ever. Yeah, I'm gonna leave this guy alone.

That's it. Yeah, it's, it's probably sheen's not that type of, like bite the birds head off or snort ants. It was a pack, I'm gonna bang 17 chicks in one night type of dude. That's who he is, you know. And do like, hella lines of coke. Like that's more trusty. How does he not die?

Yeah, I think. Hey, my theory is that these guys, I think all those drugs just kill all the, of everything, doxins, everything. All of his potential cancer cells are dead. Yeah. Or you push the limits so hard. Your body's adapted.

It's like it's so ready. Like you've pushed the death like so many times that it's adapted to that. It's like you could take so much more. You just Spartan kicking all the rest of his cells in his body. This is like the argument for when people are like, no, you have a set date when you're supposed to die. I mean, look at these guys.

They didn't die because they're supposed to die. Keith Richards and the dude, come on. How these guys still lie? I don't understand it. And I know nice people who die for no reason the dude, come on, how these guys still lie? I don't understand it. And I know nice people who died for no reason. Hey, so more cool science stuff. So the other night, I was trying to find research on,

because I was using brain FM. And every time I went for a little stint without using brain FM, and then I used it again, and it always blows me away at how effective it is. Like the focus, you know, songs, or I don't know what you call them, the beats or whatever, literally about eight to 10 minutes in, it feels like a focused drug.

I could feel myself totally focused on whatever I'm doing. So I was trying to look up research on sounds and how they affect the brain, and the best I could find were some research on bineural beats, which is not brain-of-amp, brain-of-amp technology is find were some research on bineural beats, which is not brain-of-em. Brain-of-em technology is like a level up from bineural. Actually, you're writing music with brain-of-em. It's just a whole nother level.

And there's a lot of research actually. And that's not able to disclose, but brain-of-em is doing a lot of research on how they do their stuff and how it affects the brain and affects focus and affects sleep and all of that stuff. It's really fascinating stuff. But anyway, bineural beats, which is a step down, is still very interesting. There's this study on kids that use these bineural beats

to achieve, like, get high. So they'll design these sounds, and they'll put on these really big headphones, and they'll go in a dark room, and they'll report that they get either psychedelic effects or some of them will feel like they're on speed or depending on the sounds and the beats. And apparently it's getting really popular in Latin American countries and now in US more and more kids are using them.

Really, I'd never do that at Paleo effects, I believe, where... Yeah, but it was where... Yeah, the... Oh, yeah. But it was lights, and it was like... Yeah, yeah. Sounds weird, dude. Yeah, so you're like laying in this chair, and you start to see all these fractional geometric patterns, and then it's like these crazy music to go with it.

I was tripping a little bit, I'll be honest. Yeah, it was weird. Yeah, that was really... I don't know, well, Brian Femmler trips me out every time I use it. If I use the meditation, have you ever meditated with the meditation sounds? No, I honestly, I use focus the most and then sleep occasionally, but I have to try the meditation.

I've done the guided end on guided one on there. That is a true. I mean, I love their product. Like, you know what I was late to the party was the focus part. Yeah. Justin, you still was. Yeah, you figured out how to use it for sex. Yeah, you remember that, right? That was a little hack, dude. Yeah, it did. It did work for that. It was incredible. In fact, we should do that in a while.

It's been a long time since I've done that. That's actually you're welcome. Yeah, incredible. So no, there's just a text in the reality. The ability to focus. No, their product is legit. And we haven't talked about it on the show in a really long time. And it's been one of those things that, I mean, we've been working with them for a very long time. And consistently, even if I haven't used it for a while, I'll eventually go back to it for something,

whether it be me trying to study or do something or write or do something creative. Well, people who are skeptical. People who are skeptical about kind of stuff like this, because I can be very skeptical initially, but then I have to question like, wait a minute. It's obvious music has an effect on your emotions and your state of mind.

Nobody would argue that, right? Nobody. There's certain songs that can invoke a feeling in me. Of course. Even the first time I heard them, and some I can hear them repeatedly will do that. There's a reason every single movie has music. Disney hacked this a long time ago. Disney hacked this a long time ago.

Yeah. They hacked this a long time. They make you feel something. Yeah. They're scared, happy, sad, whatever. Like they have a literal way to like evoke that. How have you seen those examples before where they'll show like a movie like that that has like this crazy like cinematic, like music behind it, like it.

Oh, they're shaking your shirt. And they take it out and like kills it. Totally. Yeah, it don't even give you the same feeling at all watching. No, and also before- For a careless whisper on there instead. Yes, yes. But before we learn how to record our thoughts with writing, the way we would pass information was through song,

because our memory is significantly better when it's tied to music. Like right now, if you were to say the ABCs, you would sing it. That's how you learned it. And that's how you were to say the ABCs, you would sing it. That's how you learned it, and that's why you'll never forget it. I told you guys about that with my cousin who has five kids, and she came from a homeschool family,

she homeschools, and the kids are all geniuses. And one of the things that the way they've taught them since they were tiny is through song, and they build on the songs as they age. So they start with something super remedial, real basic for them to start off. It's very easy when they're, you know, toddlers or whatever. And then they add a little bit, then add a little bit, until it turns into this like massive song where they're teaching history

and science and everything built into it's wild. I love it. And they're cool. I got that. They could just go. It's crazy. It's crazy how smart these kids. They're all of them are, I mean, there are some of them are teenagers now,

but a lot of them are like, you know, eight, nine, you're as old and stuff, you know, that age range. And they'll be watching like the history channel and be able to like quote, all these like random facts about. Because of the songs. Yeah, it's weird. That we evolved that way for some reason, right?

You mentioned Disney earlier. Did you see that police officers are playing Disney theme songs in music when they're pulling people over and doing like like when they're for copyright issues that way they're doing that. Yes. No, they're not. Yes, they are. No, they're not. Yes, they are. That way people can't share the video. Everyone you brought that up about like you should make your sex tape. Yeah, you can share it. You're playing Disney because what happens? The most litigious or what? Well, because if it caught pull someone over, oh, or rescinds him in a rest or whatever, and there's like Disney's music in the background, if you post it to YouTube,

it picks up the Disney music. I did not see that. And it takes it off immediately. That's brilliant. I literally read an article on Reason Magazine about this. Cops are figuring out a way. Oh, it's not funny. That is what.

Can we build a snowman? Yeah. He's it's not funny. That is funny. Can we build a snowman? Yeah. He's fucked up, man. Oh, sorry. I'm not happy about this. Like, they're waiting that, because it's like 15 seconds, I think, right? So you wait to 15 seconds before you can do anything.

Hey, I'm just going over right now. OK, go ahead. Alarm goes off, binging. Yeah. Hey, so Disney. So far. Disney's crashing right at the stock just tanking right now. I knew it.

Yeah. I don't like to like checking that right now. Bro, they should have, they should have kept their mouth short. So what do you think is going to happen though? I don't think I think that I think they'll respond. I think that I think they initially put that smart. They will think that money is a very powerful motivator for a company. Yeah.

And so you lose money. You, you change the direction real quick. I think so. I think that you get read the crowd well there. Yeah, it's a bummer because I got all these new shows coming out. I want to check out but it's like, you know, like I don't want to support whatever the hell they're doing right there. Which one of you? One of you two told the amount of subscribers they lost it was a ton. It lost a ton. A huge number. Yeah, yeah. It's it's it's it's two. I've it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's because it's become so polarizing that I think that that's gonna be the future of companies is to stay out. I think more. Like that's their policy.

Yeah, you saw who came out, did they pull in a coin base and a couple other ones and no politics and no smart. Yeah, just I think that's gonna become a thing in the future is like, because taking a side like that right now, I mean, when I was at the bar, it was like, you don't talk about politics,

you don't talk about religion, talk about money. That was the rules. And it was great. Yeah, everybody was cool. And everybody has't talk about religion, talk about money. That was the rules. And it was great. Yeah, everybody was cool. Yeah, and everybody has to talk about those things. All of it won't, maybe not all more. Just the politics part. Yeah, you're done.

Unless you're perfect, you should probably shut your mouth. That's what I would say. Yeah. Hey, real quick, I got to talk to you about one of our sponsors, Livon. Now, one of my favorite supplements that they make is their liposomal glutathione. Here's the problem with glutathione.

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So it's a huge savings. Go check these guys out. $75 savings, by the way. Head over to the MindPump Partners.com page. Click on Live-On Labs and check out their stuff. All right, here comes rest of the show. Our first caller is Bergen from South Carolina. Hey, Bergen, how can we help you? Hi guys. So I'm super nervous. But I wanted to thank you guys first for, you know, doing everything that you do, putting all the free content out that you do.

It's changed my life. I know you've helped a lot of other people too. And I wanted to thank you too for finally creating map symmetry. I broke my leg two years ago and haven't been able to balance out my lower body ever since. So I'm on finishing up week one and it's already such a good program. So. finishing up week one and it's already such a good program. So thank you. Wow. So do I. City that 50 bucks for that plug. Great commercial.

So anyways, my question, it's a little bit long-winded. I started out as a trainer in 2013 in Big Box Dims, made a career change to a desk job in 2018 and then realized how much I missed training. So thanks to you guys, I found NCIs. I'm going through level one and a bunch of other of their certifications. One of the most pivotal things that they talked about for me in the certification was the idea of periodizing diets for clients. So they put it in terms of in season, post season, off season and preseason.

So in season for typical weight loss client is gonna be like the actual cut phase, going for whatever their goal is, off season is gonna be reverse dieting, returning to homeostasis, focusing on biofeedback. So my ideal clients for the business that I'm building is females with a history of yo-yo diets that have tried everything and haven't had success, maybe have some hormone

and balances, cortisol issues, things like that. So my question for you guys is how would you take that periodization, seasons, idea on the training side. So like take an average, you know, maybe 40-year-old client, female client that's been chronically dieting. She's not in a place where she should take on a diet. So how would you take that client from off season to the diet phase on the training side? I like this question. That's a really good question.

I like this question. By the way, do we see you at the coaching con? Were you there? No, I was not. I really wish I could have gone. Okay, no problem. Next one. All right, so look,

so this is a good example of, this is a common mistake a lot of coaches and trainers make wish I could have gone. Okay, next one. Next one. Next one. Next one. All right, so look, so this is a good example of, this is a common mistake a lot of coaches and trainers make when they start to learn new information is what we tend to do is we tend to over complicate things and try to apply that information in areas where they don't necessarily need to be applied or in ways that might be maybe not as beneficial. So let me explain what I'm talking about. So what you mean with the nutrition or how they're breaking up nutrition,

very beneficial makes tons of sense. So that's how I would work with someone's diet. It's perfect. Now with workouts, and the way we wrote our workouts, is totally different. Now we phased the workouts based off of the body's ability to adapt

and the programs themselves are specifically designed for a target type of goal or adaptation that we're looking for. So, you know, map starter would be really good for a total beginner. For example, maps resistance, maybe somebody who's a little bit more advanced,

who has some little bit of experience with barbells and dumbbells, maps at a ballack further, right? Great for strength, but very much stuck in one plane of movement, but very good for strength and metabolism building performance, obviously more mobility and movement focus, but also great for strength and muscle building

and then so on, right? Aesthetic more body building, more volume, that kind of stuff. So really what you want to do, Bergen, is you want to pick the program that works best for the client's goals and their workout history and their current fitness levels. Now from there, as a trainer or coach,

this is the beauty of being a great trainer or coach, is you can modify it to suit the client even better, because as much as we tried to make the programs as applicable as possible for the people that we designed for, we're still writing them for a general audience. So what I would do is I would take, you know, let's say you took your client

and they're, you know, somewhat experienced or maybe they worked out a couple of years ago, they're not really working out now. You want to speed up their metabolism, you know, so you want to build muscle and strength, you're gonna, maps and a bulk would be a great addition. But within maps and a bulk, I can look at the program and say, okay, I can a ball could be a great addition, but within maps and a ball, I can look at the program and say,

okay, I can go to foundational workouts a week, or I can go three foundational workouts a week, or I can go one and bring it back from there. So that's how I would use the programs. I wouldn't look at the programs specifically as pre-season offices, off-season post-season, you know, type of goals. It doesn't really work that way.

In fact, if you look at maps performance, maps performance itself, it looks like how you would train a client from off-season to getting right before they get to the pages. Yeah, but really don't apply the nutrition, what you learn with nutrition in this context to the programs specifically because it won't work that way.

Now, that being said, there are some things though that I think she should look out for. So say, for example, you allow a client to drive your decision on what program because they say, I just want to look a certain way. So you put them in something like, you know, anabolic or aesthetic and then they go to split and they become very focused like bodybuilding type of programs

because they care about how they look the most. And so you as a coach, you start picking, you keep picking all these maps programs that are focused on. But then you neglect to do things in different planes, like which performance and symmetry provides, right? So I do think that there is, there's some like mild rules that you would want to follow as a coach.

If you found yourself doing like anabolic, aesthetic, split, all like back-to-back, and then you have a client who's complaining of joint pain or even just chronic pain because they're maybe the volume of training is too much for them. So there are some things like that where you as a coach have to be able to pay attention to that and go, oh, that's because we're neglecting,

you know, unilateral work or we're neglecting other planes of motion. And so I need to incorporate performance or symmetry, even though this person's goal is build more muscle, build more muscle. So I do think that you got to pay attention to that. Now, we, we don't talk about this a lot on the show. We did early on. We wrote the programs in a specific order.

If you follow that order, no matter what you're doing diet wise, that you're going to be font, because we took that into account, like that no matter what your goal is, everybody at one point should run through performance. So if you go anabolic performance aesthetic and you cycle through that, say, every year, you don't allow yourself to completely neglect that, you'll be fine. So I think there's there are something it's not but it's not as a cut and dry is like dieting where it's off season on season reverse dieting like that. Yeah, speaking to the to the training side of it, too, and it wasn't mentioned in

any of our prime programs in here, but the prime compass test is something that's very valuable for coaches to always take into account. Like if you're transitioning from one program to the other or before you start the program, really what you're working with. Like what kind of imbalances are there, dysfunction, any kind of loss of connection? And that way you can make those decisions in terms of like, you know, what you can focus on, whether that's unilateral work, you know, whether we need to work on in terms of like, what you can focus on, whether that's unilateral work, whether we need to work on multiple planes of motion,

or if it's pretty straightforward, we can kind of get after it and just work on muscle building. That's something I'm always actually cycling back in to retest. So even like sometimes I'll take it in for like every month we get through a training cycle. And I want to see what what the body looks like after that. So that's just something to consider. Yeah. And I'm going to simplify this. I'm going to make it real simple for you, Bergen. Can you go, can you be on a diet where you're cutting

and run maps and a ball. Yes. Can you be on a diet where you're reverse dieting and be on anabolic? Yes. Can you be on a bulking diet and run maps in a ball. Yes. Can you be on a diet where you're trying to work on your gut health and follow maps in a ball. Yes.

This is true for all the programs. All the programs, any kind of diet, will be appropriate. So long as the context is appropriate. So long as the program is appropriate for the client. Really, it doesn't matter if you're cutting, if you're building, if you're reverse dieting, if you're maintaining, the program is the program. So what you, what a lot of people get confused with is they think, here's my cutting program, here's my bulking program, here's my, and really the reason why people see value in doing that, because you'll

talk to people to do that, they owe a bit of works. Every time I do that, it works. You know what worked is that you changed something or you were consistent. I could go, I look classically, just to give you an example, right, classically, bodybuilders would say that supersets and giant sets, and short rest periods are better for cutting because the thought was, well you're burning more calories,

so I can see where the rationale comes from, but honestly, your body adapts really fast to that. Just like it adapts any kind of resistance training program or any kind of workout regardless, can you do a strength building type program where you rest three minutes and do a cut? Yeah, in fact, if that's what's different for your body, if that's what's novel, that's better than going

with the idea that you gotta do supersets and all this other stuff. So look at the workout like this. What workout is best for my clients' goals and their history? And then the diet you can apply and it doesn't matter what diet you do. And of course modify the workout whether or not it's working, if it's too much volume or too little volume for that individual. Diet can affect those things, but that's where you observe as a coach and say, all right,

we're cutting calories, maps aesthetic is really high volume anyway. And now it looks like it's too much volume because the calories are so low. So now we're going to reduce the volume a little bit. Does that all make sense to you? Yeah, that makes a lot of sense. It's really helpful. It's helpful for my own personal programming too. Yes, yes, yes, excellent.

Very cool. No, thanks for calling in, Bergen. And you know what? Because you're a trainer, I'd like to give you something. Yeah, what are you missing? Are you missing any of our program any program or particular? You really like like to have access to I mean I used to be a competitive powerlifter And I don't have powerlifter. Oh, yeah, there you go. We're gonna send you a 5% off coupons We'll send you mass powerlif right now. Okay, awesome. Thank you so much guys. No problem. Thanks for calling in I like that question. Yeah, what a common like yeah, because we right we will we get now, okay? Awesome. Thank you so much, guys. No problem. Thanks for calling in.

I like that question. Yeah. What a common mistake, right? Yeah, because we, we, we get, and I'm glad you, you addressed the way you did and made it simple because it's probably one of the most common questions that I get is like, how do I even face, too? Yes. Someone buys a program and they go, why don't we have paired meal plans?

Yeah. Right. Should I bulk on this ship? And you know, and what it is is people just want they want to be told what to do. But the truth is you said it perfect is that there's tremendous value in running anabolic in all the different ways of dieting. Yeah, and that goes true for every program. And so have you ever cut like like have you ever cut on a on a straight up strength program? Yes. I mean, that's how I got shredded. I've done all the all the above. And there's and there's some muscle preserving a factor to that. It doesn't, I mean, I've done, I've done the high volume superset giants. That's what I'm bulking to. It doesn't, this whole

pairing thing that we tried to rationalize, really, it's more about like, does it work? Is it novel? Well, everybody needs. You can pull science to support all of them. So, and I think that, I think the most important thing to, and you addressed it also, is the novelty. If you always run supersets during the year and you're getting ready to go into cut, well, supersetting in that cut is not a great idea because you've been doing it. And it will be great as anabolic type program,

five by five, strength with long rest periods. So because it's novel, right? Because you haven't been doing that. So I think that's the big takeaway with this, but we do get this question a lot. And then one thing to add to that, that I didn't even tell her, just don't know me, also consider your psychology when you're training, when you're switching your training program.

I definitely will lean towards. Now I've done strength during a cut, okay? And it was really effective because it was novel. But I definitely lean towards shorter rest periods and supersets when I'm cutting, but it's not because that's a superior way to work out. No, you don't want to feel like a whooist. Yeah, because you know,

it's like a whoop you on. I'm calorie. I gotta go lighter anyway. Yeah, right? So, and if I'm cutting my calories and I'm trying to lift, you know, heavy and I'm watching the numbers go down and messes with me psychologically.

Totally. So that's something else to consider. I agree. Our next caller is Skyler and Jolene from Nebraska. Hey you too, how can we help you? Hey guys, nice to talk to you today. We're super excited. Awesome.

You're right. So like I said, we're Skyler and Jolene here. Skyler is my workout partner. So we're super excited to talk to you today. Skyler's working to get her personal training certification and your guys' podcast, what she's learned there, and working through the programs is really kind of what inspired her to pursue that. So thank you for doing what you guys do. You really make a difference. So we appreciate you. Thank you. Very cool. So I'm 48 and my

daughter is 21. Like I said, she's my workout partner. She pushes me to live more than I ever would imagine than I could and doesn't let me slack because I'm a little lady. So I appreciate that. We've run Annabelle at once once and aesthetic twice. We just started performance. We were gonna start split, but after listening to a podcast where our cell was very strongly recommending performance instead of split,

we put split on the back burner, now we're starting performance. So, we feel like we're on the right path as far as our workout goes, but one thing that we've been kind of focusing on, especially in the last phase of aesthetic, was our intake. And with our calories and protein, we really struggle to get like 1500 to 1700 calories in a day and to be in a surplus and then getting a hundred grams of protein in a day is tough. And it's mostly just because we're not hungry. So my question was, do you

guys have any tips on how we can get more protein and calories in? Do we just, you know, kind of shut up and eat more or your mindset. I was gonna say, how would you respond if we gave that? Shut up and eat more. Next question, shut up and eat more, okay, simple. Now, you know, that's a, that's a, not a very common question, but it's not, it's also not super uncommon. That's right, I'm so glad actually they're asking this

because, you know, we say it on the podcast, but for some reason, I don't know why people don't admit it more often because we've all been. Especially the protein. Yes. The trained enough female clients to know that a majority of them miss protein intake, most of them do. And it's such a game changer when you hit those targets consistently, especially when

you're following a good training program. If you guys consistently hit your protein and calorie intake, you're gonna see muscle come on the body, lean out, tighten up really quick if you can be consistent with that. So there's three things I'm gonna say here and I think can help. One is sometimes if the volume of the training is too high, okay, and I'm saying this because you both did aesthetic,

and aesthetics a lot of volume, and I want people to know this, like, I've been working out for years, I know I'm 43, but I've been training for a long time, and aesthetic is usually too much volume for me, okay? It's not always, but usually. And what happens often when volume is a little bit too high, or maybe even a lot too high,

especially a lot too high for people, is their appetite actually decreases. It's actually, it can be a sign of overtraining. And as this appetite decreases, cravings go up for other types of maybe quote unquote unhealthy foods. So pay attention to the following things. Is your sleep disrupted? Are you noticing any intolerances to hot and cold?

Do you feel more sore than you normally do? Has the weight on the bar, the dumbbells, has it plateaued? Your volume may be a little too high, and sometimes when you drop the volume, then the muscle building signal is louder, because now the body has more room to adapt. It's not just worried about recovering. And then the appetite goes up.

Now that might not be happening with you, but I'm just throwing that out there, so that's something you might wanna ask yourself. The second thing is if this isn't the issue, then I would also look at other aspects of your life that may be contributing to your appetite going down. Are you getting good sleep? Do you feel like you're otherwise active besides the resistance training workouts? Are you guys walking that kind of stuff? So that's something else to pay attention. And then here's the third thing. Let's say everything's good. You're feeling strong, it's good amount of volume, you guys are doing everything right.

But man, it's really hard to eat. The amount of calories I think I should be eating to hit my goals. Well, one, we don't want to create a dysfunctional relationship by stuffing yourself or force feeding yourself. That's dysfunctional just like restricting would be with somebody where they're just constantly trying to restrict themselves. So don't do that, but rather maybe seek out foods that are a little bit more palatable, right? So, chicken breasts, kind of hard to eat when you're eating, you know, trying to hit a certain amount of calories,

you know, flank steak or ground beef or chicken thighs, or chicken thighs, maybe a little bit easier, right? So, look for things that are a little bit more hyperpalatable. And then here's also where protein shakes can be quite valuable. And in some cases, person finishes the day, they're like, oh, I ate, you know, 80 grams of protein or 70 grams of protein. I'm not really hungry enough to eat a full meal, but a 30 gram protein shake, not a big deal.

Now I can have that shake and hit those protein targets. So those are the three places that I would look. I think with how far along are you in performance, by the way? This is our third day. Only the third day. I would be surprised if your appetite didn't go up by the second or third week because aesthetic is so much volume Performance is more of an appropriate level of volume, especially phase one for people that that what we often see is a healthy increase in appetite because that stimulus Is a little more appropriate. So I'd be interested to see if your appetite changes by the second or third week, but if it doesn't the shake or

Choosing things that are a little bit more palatable. This is where you could seek foods out that you enjoy eating more that can help with the increased calories. I'm going to give you a generic piece of advice that it's helped a lot of people in this same boat as you guys are in. What I've found, it's really hard, and I've struggled with this personally too, not just with clients. It's really hard if you get to noon or one and you were way behind on protein already, then you're trying to feel like you're trying to catch up all day and all night.

So staying on top of the protein intake early and consistently helps a lot. Now, why that's so challenging is breakfast foods generally aren't high protein, most breakfast foods are high carb. So one of the things that's worked wonders for me is that whatever it is that you have for dinner, normally everybody has not everybody, but normally clients that are listening to this podcast are eating a meat base type of dinner and what I'll do is I will cook more than what we need for dinner. So I have whatever that meat is and it could be chicken, ground beef, turkey, you know, steak.

And I'm going to carve off at least four to six ounces of that to the side for my breakfast the next morning and then I'm going to scramble eggs and cheese with that. And that is like a 40 gram, 50 gram, breakfast, that's protein rich. That's a huge, when you're trying to hit 100 grams to already get out the gates with 40, 50 grams to start your mind. That's almost half. Yeah, so, and then the other thing that I noticed,

and I've talked about this on the podcast a couple of times that I thought was really interesting. The guys, in fact, it was just a couple of weeks ago. I remember when I used to start my mornings really early when I was trying to increase my calories. I found that if I got up early and I had something light, like a bowl of oatmeal with blueberries and strawberries and a scoop of way protein,

I found it was hungry again like two hours later. It would just like kickstart my metabolism. It felt like all of a sudden I wanted to eat again. And then that second meal would be like the meal I'm telling you right now. So those are two little hacks that are generic pieces of advice that I don't obviously have all the details about what you guys are currently doing that I've seen help a lot of people. So if you haven't tried that already, I would implore you to try that. Okay. Yeah. That's good. I think I personally I wait until like 10 o'clock before I even start eating and that's just because I'm not hungry.

So I that's a good tip to maybe start with something smaller in the early in the morning. So if we're not getting, if we're kind of struggling during the day to get, you know, like maybe to 1500 to 1700 calories in our protein. Do you guys think there's one that we should maybe shoot for more than the other? Like should we kind of focus on getting our protein for the day? Protein. Okay. Protein. Yeah, I would hit the pro, I would aim for the protein. But I mean, you know, if you don't mind me asking, what, what, what, what are your guys' body weights?

Because that'll also give me a better idea of what the protein, you know, the range of protein targets. We're both, what are you? I'd say like 145. I don't weigh myself regularly. Okay. Yeah, I'm about there too. 141.5.

Yeah, 100 grams is about right. 100 grams is good. So I think you guys are on right on track. And again, look, in the morning, you know, if you don't eat till 10, have a 40 gram protein shake when you wake up. Really easy to digest. There's 40 grams gone right there,

and it probably won't affect your appetite and negatively in the context of what we're talking about too much. And you get your 40 grams right there, and you could just shake it and shake it up and as soon as you wake up and boom, there's your 40 grams and you could take that off your, off your total. Yeah, if you have a hard time doing the advice I said about, you know, the meat and the eggs and cheese, because that's such a sounds heavy and a lot to you.

Do what just Sal said or do the oatmeal and way thing that I was talking about as early as you can. Right when you wake up and then that will help you get to that second meal. Yeah, now what I said about what I said about over training, does any of that resonate with you? And let me explain why I said this to you. Okay. This is why and I'm guessing based off of my experience, I could totally be wrong, but you have a daughter that's becoming a personal trainer and nine at a 10 times when someone's becoming a trainer, they over train themselves and they over train them clients. It's exciting, it's fun.

You're also young and you get away with over training differently than you will when you're a little older. And then the second thing is the comment that you made in the question that she doesn't let you go light or slack. And that could be, you know, maybe you like to slack a lot and maybe you don't want to work out. So she's like, come on, let's go do it. Or maybe you're just, you're pushing your red lining too often with the workouts, you know.

If hard is good, harder is not better, you know. A certain amount of volume is good, more volume is not necessarily better. And I can't stress this enough, especially when we're excited and we have goals and we're motivated, you're probably going to air the side of too much. So, I really, I mean, I guess that by week two or three in math performance, you're going to see a more healthy increase in appetite.

When I say healthy increase, there's a difference between cravings and appetite. When my body wants to build muscle in a good way, I want to eat whole natural foods. When I'm over-trained, I want junk food. I want things that increase my serotonin and dopamine to help me feel better because I'm over-trained. So it's a different kind of feeling. So I'd be surprised again, if by two or three weeks

now, if you don't start to notice an increase, especially going from aesthetic, a kind of healthy increase in appetite. Well, in aesthetic too, I really struggled with my squat. I couldn't get more than a plate on there. So how long were you stuck at that way for? Well, like, I think all of phase three. Yeah. Well, phase three is gnarly. And again, I want to make this point again,

because I know a lot of people like maps aesthetic, because of the name, it's a lot of volume. It's probably too much for most people. So let's see how you guys feel after maps performance, especially after phase one. I think I really think the protein's going to make a big difference to be consistent with that. Because 100 is already on the kind of lower end, you could definitely go all the way up to

one. I mean, you go to 145. Yeah, so you're already, and if you have a hard time missing the lower end, I mean, your body's just, you're training, sending the signal to build muscle, but you're not giving it the building blocks to do it. So which would also explain why you get stuck, yet a certain, you know, you've built a lot of strength for your size and the diet that you're eating right now and you're doing great.

And the body's wanting to grow and build more muscle but you're not giving it the nutrients that it needs. You'd be consistent with that. And I think you're gonna see a difference. Now, I also wanna commend you guys on working out together. I think this is phenomenal. What a wonderful experience to have mother daughter

to go through because exercise and working out especially resistance training. Good job mom. It's such a growth minded. No, I got through to it. No. Hey, it's great. I'm sure you guys value the time aside from the workout. Yeah, but just so you know, a lot of parents wouldn't have joined. You know, I know a lot of young, a young training kids that want to get their mom or dad

to live with them. And they say no. They say no. That's most of the time. Yeah. But when I said about the overtraining, does that resonate at all or am I my off base? You guys pretty, pretty. Oh yeah, it does. Okay.

All right, well let's see how you feel after mass performance, okay? All right, thanks guys. No problem. Hey, good luck with your personal training certification. Which one's the daughter? Is a Skyler or Jolton? Skyler.

Skyler. Good luck with that, okay? Thank you, Laird. Thanks guys. Thank you. Thank you Yeah, that's right. I I would guess I you know the thing about questions. You know when we answer them like this It's you have to guess a little course course, but I mean you know my daughter doesn't let me slack She doesn't let me go light. Yeah, new trainer maps aesthetic twice. It's hard to eat more food I probably over trained. That's what I feel like well and it and it's

Like a feedback loop too, right? You're over training and you're under consuming on the protein. And so talk about a hard part. Just goes down. This protein helps you recover. I really like, I mean, I was going to chime in, but it was the same advice you gave out of me. It was really just what I noticed,

especially with my, the kids that I train in myself, even personally, the earlier I eat the better. And it's just like, it just starts you on such a better path to get those calories in. And then yes, it might not be, I'm not hungry. It doesn't matter. Like you gotta, and even if it's a small amount of calories, it's better to just start kind of, you know,

training your body to get used to that. I had to start with, and I know it wasn't the best choice. This is me at like 22 years old or what, like a yo-play yogurt, because I had to start with and I know it wasn't the best choice. This is me at like 22 years all the way with that like a yo play yogurt because I had no appetite in the morning, but I recognize that I had to get how to get it going. We picked the manliest thing. Do you remember those? Do you remember those anymore that the yo play with? Yes, I love those things.

So that but I mean it was so it was so light that even if I wasn't hungry, yeah, it was a nutty. I better got you hungry. It did. I would do it when I first even when I wake up when I was train, five o'clock in the morning, five o'clock in the morning, did not want to eat a egg steak, you know, rice and cheese to have a meal, but I could I could drill that and then also an hour or two I would want to eat again. And then I'd have that big, you know, egg and steak and rice type of breakfast.

Our next color is Dylan from Minnesota. Dylan, what's happening? How can we help you? Hey guys, thanks for having me on. My question is about how development I've been working out now for about 60 years consisting of, and I've done a number of bolts and cuts in that time, and you know, a number of bolts and cuts in that time and even when I've been down to my leanest, which is around 150 by a pounds, I put nine, I was head trouble really getting

the big blocky visible ass, they don't just see it kind of wash out really there unless I'm kind of twist into the side and crunching down on them. Okay, so you're, by the way, are you calling, are you in Mars right now? Are you calling? He's in a tunnel. I think he's under a water, maybe. No, okay, so the question is, you want your abs to be more visible. You want them bigger and blockier, right?

Yeah. Okay, you got to build them. You know, abs are muscles, just like your biceps and your pecs and your lats and your quads. And for some reason, the way we tend to approach ab training is totally different. Like all of the muscle building principles that apply to the body, all of a sudden go out the window.

Isn't that funny? We train abs, it's like 5,000 reps. I were all guilty of this too, I didn't want to point in our lives, right? Why are reps? Why is that? He started that business. You know, it was a old school bodybuilder.

It was old school bodybuilders, really. And they would, like Arnold was known for doing, he would get on the Roman chair and do sit up for 30 minutes, straight. And that's what he did. And the reality is that high of reps isn't gonna build muscle, just like it wouldn't build your biceps

or your quads that much. So what you wanna do is you wanna train, like you're trying to build them. So this means high tension, high resistance, and your reps around eight to 12. Now high tension and high resistance is all relative. So what I don't want people to do, and this is where I'll add a little caution, is where people will add tons of resistance to an ab exercise exercise and then their form goes out the window. Because to really train the abs properly through a full range of motion,

remember the function of the abs, think of it this way, right? So the bottom of the abs attach at the pelvis and the top of the abs attach at the rib cage. And when the muscles contract, they bring the rib cage to the pelvis. So they literally round the lower back. Okay, what they don't do is bend you at the hips.

Bending you at the hips is your glutes and your hamstrings or your hip flexors, right? So either you're extending or you're flexing, but what you want is you want to bend at the lower back. You want to roll yourself up. So that's the motion and do it with a lot of tension and resistance. So that may mean just reverse crunches on a bench.

It may mean maybe you're really strong, so you could do declines sit-ups really well, or leg raises really well, where you really tuck the tailbone, or maybe you're really strong, and you do declines sit-ups holding a weight, although I doubt that, most people can't do that, right?

But maybe that's you. But build the abs, train them like you're trying to build them and get them stronger, not like you're trying to get them to have them stronger, not like you're trying to get them to have tons of stamina and endurance. And what you'll find is they'll build and they'll be much more visible. By the way, this was me.

I used to get down to 9% body fat, and if I didn't flex my abs, you couldn't see them. Then I built them, and now you can see my abs when I'm at 12% body fat, just because they're a lot bigger. So if you focus on building them like any other muscle, it'll work better for you. Also keep in mind there's a genetic component to this too where some people just carry more body fat

in their abdominal area and other people don't. And that's why you can probably, or you probably know somebody who you're like, man, I'm leaner than they are, but I can see their abs and I can't see mine. So there's a genetic component. But it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it do what Salis saying, which is, yeah, ideally, that's what I think we would train you is I'd run you through like no BS six pack abs

and try and bulk in a calorie surplus and then run you into a cut afterwards to try and reveal that. Have you actually like progressively overloaded your abs and worked on it like that? Like you're trying to really build up the strength of your abs. Yeah, you've got like weighted crunches, one with leg raises, Russian twists.

It has a kind of half, and there's a good way to program them or if you hit them, or off in the other round of parts because sometimes you hear that you can add everyday, but if you're really willing, then I'm sure you can do them everyday or just a couple of times a week. Yeah, you can hit any muscle group every day,

but you have to adjust the intensity. You can't hit the abs hard every single day. We're gonna send you the no BS6 pack formula. You also have a lot of line in there and it'll show you a good blueprint. Also, there's a full range of motion for the abs that we often don't hit. Like remember, it crunches and it rolls up the lower back,

but if you bring them to their full extension, you actually have an arch in your low back. So if you do a crunch on the flat floor, you're not getting a full range of motion. If I do a crunch and I have like a half foam roller behind my low back, or if I do a really good, and this takes a lot of form of technique, a really good crunch, full range of motion, sit-up or crunch, on a physio ball. Now I'm getting a full range of motion, extension contraction. And I love doing physio ball sit ups with my arms extended over my head, like straight. And that's all the resistance I need. And I'm

doing like 12 reps really slow. That's plenty of tension to build that up. But we'll send you the no BS six pack form this you have like a structured routine that you can follow. And then watch the videos in there because I really break down how to do the proper technique and form and run it because just like a building in my soul run it in a bulk. So give yourself a calorie surplus while you're really trying to build and then go to a cut afterwards and reveal the beauty. Awesome.

And is that a fix? Something else kind of an addition to another program. Yeah, so, okay, you cut out there, but I think what you said was, is it a whole program by itself, or do I add it to something? It's only abs and obliques. So you take the no BS6 pack formula,

apply it to your current workout, take out whatever you're doing for abs, and your current workout, and just replace it with the no BS6 pack form, and then train the rest of your body. Goes great with the way you have. Goes great with MAP Santa Ball. That's a wonderful combo with MAP Santa Ball, okay. Okay, awesome.

Alright, Dylan, have a good time there on Mars. Yeah. Appreciate it. No problem. See you, Lainer. Where was he at, Doug? I, Minnesota. Oh.

They don't have the internet back It was like a cup in a string really old cell phone time No, I this is a big one dude. I still see people training out for this way And it's like I'm telling you man. I had a flat mits I would get lean and have a flat midsection and then all of a sudden I built and you know what I started noticing I started getting a pump and like how was the last time someone got a pump in their eyes I started getting a pump on my abs I'm like oh this is interesting and then they started to build and it's like you mean you got now It's like my abs show almost at almost anybody and I store body fat in my midsection. That's why store it

So it makes makes a huge difference you can definitely build them But you got a train them like you're trying to build out. I brought my laundry to wash when you're still making. Damn, I've been telling you about that. Our next caller is Edward from Washington. Edward, what's happening? How's it going? Big fan of you guys been listening for a few months now. Thank you.

All right, thanks, man. So I just wanted to give a little back story. About a year ago, I weighed 227 pounds. Now I'm down to about 167. And I'm trying to cut down and lose body fat. So I started running a 10K every day. I've been doing that for about 90 days. And I strength train five to six days a week.

But when I tested my body fat at the beginning, and then at the end, I actually increased my body fat by a percent. I'm eating an echloric deficit, and so I don't understand what I am doing wrong. So I shared in one of the episodes, not that long ago, I used to do this challenge with all of my trainers, and I remember the first time that I really, really saw this happen with a group, right?

So I had 20 trainers that were working with for me at this time. And I put out like some spiff, like if the trainer that had the most, the greatest change in body fat percentage over the next three months would get this cash prize. And the crazy part, what happened to a lot of trainers, in fact, I'd say the majority of them had really bad results. You know, he's our trainers, right? I know they had a program,

they know how to diet. And it's because they all did exactly what you did, which is they went to the extreme, they restricted calories, they moved as much as they possibly can to shred as fast as they could. And a lot of them lost weight on the scale, but then they saw their body fat percentage go up and everybody was fucking pissed. Like, here we are, trainers, and you know, should know what we're doing, and this, but what's happening is you, you're, you're overtraining the body, and you're not feeding it enough nutrients for what you're doing, and so the body is pairing down muscle. All that activity, not enough nutrients, and the body says, we don't

need all this. We don't need all this muscle to do what you're asking it to do. And it actually pairs down muscle as fast or faster sometimes than you actually lose body fat. So you may be wondering, how does that make your body fat percentage go up to lose muscle? Think of it this way. Okay. If you're 200 pounds and you have 20 pounds of body fat on your body, that means you're 10% body fat, right? So 10% of your weight is body fat because 20 pounds out of 200 is 10%. Now let's imagine you lose 100 pounds,

so you go down to 100 pounds, but you still have 20 pounds of body fat on your body. So you lost 100 pounds of muscle. You are now at 20% body fat, right? Because 20 pounds out of 100 is 20%. So you might have lost, you probably lost body fat too. So you lost a lot of weight, you probably lost a lot of body fat too, but your body fat percentage went up

because the amount of muscle you lost outpaced, the amount of fat you lost in the context of your total body weight. So your body fat percentage is higher now. Okay. Does that make sense? That does. So what could I be doing that that would get that body fat down and increase muscle? You got to build muscle. You got to build muscle and stop doing so much endurance work. A 10k every day, what that's telling your body to do is become efficient.

It's telling you to become a better 10K running machine, which means lighter. You don't need a lot of strength to do that. In fact, you need very little strength and your body burns calories while doing it. So your body's becoming more efficient. Just like a, let's say a- And it's almost store energy as much as possible.

This is all activity. So you just lose, you end up your body pairs muscle down. This is also why you hear us harp about cardio on the show so much. You're a perfect example of this. Because guess what? If we would have changed nothing different about what you did and simply just walked instead of you running those 10 Ks,

you would have seen a difference on body fabric. Yes, it probably would. So here's the thing, you're working out way too much too. Anyway, I mean, you're five to six days a week of strength training plus running every single day. It's way too much. And in a deficit. Yeah, I would have you follow Maps and a Bollock.

I would have you walk, not run. Now I don't want you walking for five hours a day. You know, do like a 30 to 45 minute walk every day is perfectly fine. Do Maps and a Bollock. And then I want you to take your calories, make sure you hit good protein and take. So if you're 167 pounds now,

aim for 167 grams of protein a day, and get your calories and slowly creep them up. But the most important things that you hit your protein targets, 167 grams, if that's your body weight, then hit your body weight in grams of protein. Follow maps and a ball, like stop looking at the scale. Don't look at the scale anymore.

And then pay attention to your strength. Am I stronger? Am I lifting more? Do I feel more stable when I squat and bench press and overhead press? And then give it time. It's a slower process because it's a snowball effect. When your metabolism really starts to kick in, and it might take a month or two, as it starts to kick in, then you'll start to get leaner.

Now also consider this, your body weight on the scale may not change. That's right. Because you may build muscle as you burn body fat. You may also notice comments from people who say things like, did you lose 10 pounds, even though you might have gained five pounds

on the scale or nothing at all. So follow that advice, don't over train yourself with cardio, and stop the cutting the nothing at all. So follow that advice, don't over train yourself with cardio and stop the cutting the calories too much. And that should move you in the right direction. Okay, that sounds great. Excellent. Do you have MAP set up by the way?

I do not. I was undecided, I didn't know which one I should get. I was looking at that or aesthetic to kind of figure out. Start with Anabolic. Yeah, you gotta do that. We'll send that over to you. Okay, so you'll have access to it. All right, thank you guys.

Yep, you got him. Dude, so, so common. Any of you know, for listeners and hopefully forever so you doesn't feel bad. Like, I mean, my trainers were all, yeah, I've done this. I was part of that competition. Yeah, I didn't know what I was doing. It's just a thing. You, you're just so conditioned and he's probably an athlete too. I would imagine just,

but based off of like, you know, how much effort he's putting into this whole thing, it's like you think that more intensive work is going to produce a better result. This is just an example of it. It doesn't always work out. We confuse lighter and smaller with leaner. It's not the same thing. I weighed 212 pounds. If I was 212 at my current height, it was 6 foot, but my body fat was 20% instead of what I'm at now, which is probably around 89%. I would look very different, and I would look, I would be a very different size in shape, right? So, leaner, lighter and smaller is not always leaner, and people confuse it to, and you lose 50 pounds, you're like, how did my body fat percentage?

How frustrating is this bullshit though? It's the most frustrating thing. Like literally. You all that work. He could have done less days of strain training and less running, and probably would have seen more results, just because of the, the opposite, the competing signal that he's sending. Because we value, we have been taught to value the calorie burn more than the adaptations

that the exercise routine induces. The calories that you burn while you exercise is the least, literally, the least important thing of the extra, it's a least important factor of all the factors that you should consider with your workout routine. The one you should consider the least is how many calories I'm burning while I'm doing it. It's actually inconsequential. And in fact, if you value that above everything else, you'll end up just like this guy. Well, I just read that he's in the Moitai fighting and I remember going through that train. I bet his conditioning is superb, right? Doing all this excess work because you do see all that work applying well

towards the conditioning end of it and the performance side of like really drilling the skill. But now in this pursuit, it requires a completely different shift of focus. Well, yeah, being a great Muay Thai athlete and building muscle are totally different. I mean, they're not the same thing. And so, and this is what happens,

you get people that kind of want the best of both worlds. It's like, well, something's gonna give. And what's gonna give in this situation is all that activity, your body's gonna be like, I don't wanna put more muscle on this body. We're running like crazy, we're fighting all the time. Well, I hope he takes your advice, because you know, that's a really tough transition.

That's a hard reversal. And again, when it comes to sports, the primary goal is to perform better. The side effect of which is how you look. Nobody cares how you look if you perform great. And there's a lot of athletes that don't look like they're shredded but are incredible athletes. So to your point Adam, it's like, which one do you want to do?

I hope he does take your advice. And I hope we hear back from him in a couple of months because I think it'll... It'll blow his mind. Especially if he's got the discipline. Sound like he's got the discipline. So if he can switch the mindset from the, you know, huge, yeah, this idea of more work means more results

and focus on lifting smarter, eating correctly, he'll be huge difference. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find us all on social media.

So just it is on Instagram at my pump Justin. You can find Adam on Instagram at my pump Adam. And you can only find me on Twitter at my pump Sal. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballac, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having sour, adamant, justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes

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