Mind Pump: Raw Fitness Truth - 1039: The Best Way to Build Muscle without Putting on Fat, Quick Warmups When Pressed for Time, Exercises that Help Improve Your Squat & MORE

Episode Date: May 25, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about the best way to gain muscle and stay lean, the best way to warm up for weight training when you are pressed for time, specific exercises that help your squat, and overtraining and stomach issues. Adam ‘grills up’ the Ultimate BBQ Bundle from Butcher Box using his new Traeger + how ‘protein rice’ is sweeping the nation using Kettle & Fire bone broth. (5:22) Does Adam have a ‘Satan’ house?? The power of the Joovv red light + updates on his current health protocol.  (13:05) Project ‘Beefcake’: Justin shares his current fitness protocol. (17:42) The guys bond over their ‘kerfuffle’s’ with their significant others: How the ‘small’ things can stack up, ‘wife’ Brain.fm & MORE. (18:45) Sal gives his son public speaking tips to prepare for his big speech! (32:41) ‘New Coke’ is making a comeback!! How it’s not about the taste as much as nostalgia. (35:43) Why you should NEVER use airport USB charging stations. (42:05) How your insurance company can collect data based on your driving habits to lower your premium. Why privacy experts are concerned? (43:29) #Quah question #1 – What is the best way to gain muscle while staying somewhat lean? (48:05) #Quah question #2 – What is the best way to warm up for weight training when you are pressed for time? (59:44) #Quah question #3 – What are some specific exercises, other than mobility movements, that will help with your squat? (1:08:08) #Quah question #4 – Can overtraining or working out too much cause stomach issues (such as bloating, stomach pain and acid reflux)? If so, how should you go about it? (1:14:53) People Mentioned Jessica Rothenberg (@thetraininghour)  Instagram Dr. Michael Ruscio (@drruscio)  Instagram Related Links/Products Mentioned May Promotion: MAPS HIIT ½ off!! **Code “HIIT50” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit Kettle & Fire for the special offer for Mind Pump listeners! Visit Joovv for an exclusive offer for Mind Pump listeners! Visit Brain.fm for an exclusive offer for Mind Pump listeners. Why You Should Never Use Airport USB Charging Stations Why Coca-Cola chose to relive the New Coke disaster for Netflix’s “Stranger Things” The Gods Must Be Crazy (1980) - IMDb A new kind of auto insurance technology can lead to lower premiums, but it tracks your every move MAPS Fitness Prime | Muscle Adaptation Programming System - Mind Pump Improve Your Squat Mobility using Bulgarian Squats | MIND PUMP FIX YOUR SQUAT - Ankle + Foot Mobility for Squatting w/ The Muscle Doc Mind Pump TV - YouTube Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out – Book by Dr. Michael Ruscio

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. Salta Stefano, Adam Schaefer, and Justin Andrews. Hey everybody! Hi guys! It's Mind Pump Time! Look, in this episode, we have a blast. We answer awesome fitness questions.

And in the first part of this episode, it's introductory fun time, conversation stuff. We talk about current events and we talk about what's going on in our lives. That was the first 43 minutes. Here's what we talked about in that first part of this episode. Adam talked about his barbecue extravaganza. Bonanza. He cooked up amazing butcher box meat in his new slow cooker barbecue. Of course butcher box is one of our sponsors. If you go to butcherbox.com forward slash mine pump, you'll get baby back ribs, two pounds of ground beef, and two New York strips for free in your first box.

Oh, by the way, oh, sweet mother. You also get $20 off and free shipping. Now because Adam likes protein, and he's always trying to build bigger muscles, he also made high protein rice. Now, what you do with this is you take bone broth, and instead of water, you use the bone broth to make your rice.

Now, our favorite brand of bone broth, because it's the tastiest and because it's healthy and organic, is kettle and fire. Now, remember, bone broth is broth is chalk full of collagen protein, which is good for your gut, good for your skin, good for your connective tissue. And again, we are sponsored by them. So if you go to kettleandfire.com,

forward slash mind pump, you'll get 20% off all their products and free shipping if you're getting six products or more. Then I ask Adam about his Satan house, apparently, one of his neighbors. He's been summoning the spirits. Thought some crazy shit was going on because his house was glowing red,

but it wasn't the devil. It was actually his Juve red light. Now, red light therapy, great for your skin. Adam uses it for psoriasis. Also balances out hormones and man, it's been chose to raise testosterone. Also tends to speed up the metabolism a little bit because it amplifies the mitochondria of your cells.

We love Juve. Juve is the best maker of red lights. If you go to juve.com forward slash Mind Pump, you'll get a Maps Prime program for free with a purchase of $500 or more and free shipping. Then I talk about my morning kerfuffle with Jessica and Justin talked about how your both gonna be in trouble after this.

Yeah, he talks about he had the same kind of argument with his wife, basically how we're super forgetful and how they have to tell us to do the same thing 50 million times in a row. And so we wish, we can't be alone on that cell. No, we wish we had a brain FM for them, where they were talking through brain FM

so that we could focus and concentrate and absorb everything. Life mode. And now, now brain FM makes songs and beats that help you with focus, help you with sleep, or meditation, relaxation. If you go to brain.fm-fords-minemomp, you'll get 20% off any of their products.

Then I talk about my son, how he's going to be speaking at his school's graduation. I'm so proud. Adam brought up how Coke is coming out with a new formula, new Coke. That's a comeback from 1985. It failed back then. Let's see what happens now. We talk about how there's airport USB pirates going on. Yarr. You fuckers. And then we talked about how cars collecting data is gonna be a $750 billion industry by 2030. Also, then we get into the fitness part, sorry,

of this episode. The first question, what's the best way to gain muscle while staying lean? So we talk about the best strategies to do that. The next question, what's the best way to gain muscle while staying lean? So we talk about the best strategies to do that. The next question, what's the best way to warm up for weight training when you don't have much time? The next question, what are some specific exercises that help with your squat and the final question? Can overtraining or working out too much cause gut issues like bloating, stomach pain, and acid reflux. Great part in that part of this episode.

Also, this month, maps hit. Remember, hit stands for high intensity interval training. This is our best short term fat burning program that we have with Barbell and dumbbell complexes. Hit it. It's 50% off. It'll help you get ready for summer. Just go to maps, hit MAPS hit.com,

and use the code hit 50 h it 5.0, no space for the discount. Make sure you go do it right now. You know my favorite part of all of it is that we're like, we're working right now. You know what we're doing? Chillin'. Great conversation. Richaq.

Great conversation. We're heading out like we're friends. Yeah. Yeah. Wait a minute. What do you mean like we're, we're like, we're treating, we're like, we're like, our artificial situation.

What friends would do? Oh my gosh. I knew it. I thought you were my real friend. I am in real life. It took a while, but you didn't know. That's how you know you were my real friend. I am in real life. It took a while, but you did. Yeah. That's how you know Justin's a real friend.

He's a hard one to win over. Yeah, man. I'm not that easy, you know, give it up the first night kind of friend. You know, he's a bit of a prude. Yeah, I'm a prude kind of old school. It was worth it. Yeah, I'm grilling last night and someone sends me a DM and says, show me me your meat. I'm like I see better by dinner for me first slow your roll there Somebody literally DM me that yeah some go that show me the barbecue looked

Silly the food that you made looked insane. Oh my mouth was watering. So last night Taylor and Rachel came over Ev came over and Katrina and I and and we lit up the trigger grill. And boy, the symbol that was really easy, like Taylor and I knocked that out in less than an hour the other day, and to kind of figure it out, like how, I mean, it's super high tech, dude, like this thing.

Oh, hey, you got apps and all kinds of stuff. Yeah, it's really high. But once you figure it out, it's actually really easy. And whoa, so I got the butcher box, the rib thing that they had, right? So it actually, what's the barbecue bundle or whatever? Yeah, I actually got all four of your guys' orders, right?

So I got all the orders got sent to my house. And I defrosted it over the weekend. And the plan was we were gonna grill up, because it was, uh, Trigger barbecue has like a national weekend thing. It was we were gonna we were gonna grill up because it was a trigger barbecue has a like a national weekend thing. It was this last weekend. And so I had I got all your guys's stuff from butcher box sent to my house. I defrosted it with plans to grill it on Trager Day and it

fucking stormed all weekend. And so it it it been in the refrigerator defrosted for like two or three days. I'm like, I don't want it to sit much longer. We got to cook it. You have to do it. So last night, we cooked the ribs and the New York strips and dude. And you did them. This is like a three hour process.

You said, yeah, it was about three and a half hours that we smoked them for. The recipe called for two and a half, but I had a little bit of trouble twice. One time the flame went out. I didn't know it went out, and so I had to, which just, it's slow, which when you're cooking slow cooking something, it wasn't a big deal at all. It just extended a little bit longer. Probably actually it was better.

It dropped the temperature down to like 175, 200 for a little bit longer than I would like, so I extended it out longer. And so it just makes the meat like it just dissolves, fell off, and I got everything everything from so I got everything from Trigger and butcher box. I mean all the meat came from butcher box all the the rub and the stuff came from Trigger and I used the their recipe. How's there a barbecue sauce? Awesome. Yeah. Yeah. Yeah. You know what they do they actually

They pair your so I looked up what meat I'm cooking right so I I've used the the Put your box ribs and then the steaks Look up on Trigger what kind of meat that I'm cooking it recommends what pellets for me to use recommends what rub Oh, it just pair with that and what barbecue sauce So did you follow their instructions totally to a tea and it was amazing So what kind of what kind of pellets did you follow their instructions? Totally. To a tee. And it was amazing. So what kind of pellets did you use?

Just full proof. So it's like an apple. It was an apple hickory, something, apple, apple hickory cedar. Well, I'm glad that they, was a Katrina that just dropped off like five ribs for us to have. So thanks for appreciating it even as five ribs. Yeah.

To have to take it. Yeah. Did you win that? I'll take what I can get. Did you eat a shit ton of meat last night? Bro, I ate, I literally ate two full racks last night. You fatty. Did you see my plate on the IG story?

That was all you? Yes, that was I crushed all of those. Now how was your stomach afterwards? Not bad actually. You didn't like poop a literal brick. Here's the thing, man. Well, here's the thing that I always try and tell people about like grass fed meat. Like if you, if you eat butcher box and then you try and compare

it to some grain fed cow, the taste isn't as rich, right? Because it's not as marbled the meat's not as much fat. Yeah, it's not as much fat as marbly because they fatten the cows up. But I tell you what, man, butcher boxes real fucking close to being as good tasting without being as fatty as a lot of these. It's easier to digest. Well, and that's the point that I'm getting to right now is, and I could eat a whole ton of it, and it doesn't upset my stomach.

I mean, I crushed it. Wow. Yeah, it was right. Did you guys have any starches or did you guys use anything? So I also, last night, and Rachel put it on the story, the girls actually made this, so I can't take the credit for it, but I had it last night and Rachel put it on the story that girls actually made this, so I can't take the credit for it, but I had it last night was your protein rice. Protein rice, it's brilliant, but everybody is tagging me right now. It's sweeping the nation. Yeah,

it sounded like I was just saying that. I did sell you converse. You're out of your mind. No, you know why? You got me excited because I've gotten like, it is that good. No, no, no, I've gotten like at least 30 people tagging me. No, no, no, no. So I used, I used, well we did two, right? So we used the kettle and fire chicken broth and then we did the kettle and fire beef broth. So what'd you think?

Amazing, right? Yeah, and then we did Brussels sprouts and then, and Doug's Brussels sprouts in bacon recipe and then sprinkle a little bit over the protein rice. Hello. So here's a thing. That was blah. Well, here's a thing with all that, right?

So when you slow cook meat, the reason why it gets, so what's the word I want to use, tender? Yeah, the reason why it falls off, is because a slow cooking process breaks down all the harder tissues, all the collagen, the sinew, the parts that you tend to throw away. Now, it breaks it down because of the slow cooking process,

so it kind of partially digest it. Here's the good thing about it, then you eat that. Now, why is that a good thing to eat? Which on top of it, you made the protein rice, which is with bone broth, which is collagen protein. That, those types of proteins have health benefits. Now, it's not that they're miracle proteins, but by any stretch of the imagination. But if you think about the average person's diet, we don't get them in our diet anymore

because we tend to seek out meat that doesn't have it. We cut those parts off of the meat. Those proteins are very, very high in certain amino acids, glyceine, proline, hydroxyproline. For example, collagen protein is like 50% of those amino acids and those amino acids are what your body uses to make your tendons, your ligaments, your to repair your gut. This is why it's always in people's gut health protocols.

But let's say you're a heavy lifter, I would suspect that consuming, enough collagen should help you with your joints should help you with. That's an issue. Yeah, it definitely should. So, if you think using the kettle and fire in my rice actually helped my stomach because of how much I ate,

are you saying that right now? I don't know, I don't know if I'd go that far because I don't know if collagen protein necessarily is like this instant help my gut thing, but over time, the amino acids that are high in collagen protein are the same amino acids that the gut uses to repair itself. So I don't think it's like a,

oh no, my stomach's off drinks from collagen. Right, not like a probiotic would work. No, I think it's more of a long term kind of good for skin, hair, nails, you know, that kind of stuff. Like there's a lot of women's cosmetic products and supplements for skin for women that are college and protein for that very reason. What I love was it boosted my, you know, and I've shared on the show before like, you know, hitting my protein intake on a daily basis, especially if I'm only, you know, a few meals a day,

it's, can be tough. And so it takes something like rice that's minimal to no protein. So starch. Yeah, and actually boost it with 20 more grams of protein. Yeah, dude, you're, and then I'm having it with my steak and pork. I mean, I had a massive protein.

Well, so here's a quick meal that I do, right? I'll make the protein rice. So I'll have 40 or 50 grams of carbs from the rice, 20 grams of collagen protein. And then what I'll do to make it even more balanced is I'll put like a tablespoon of butter in it and melt that in there. So now I've got the fats, the proteins, and the carbs.

So it's like a perfect meal. Super good. Yummy. Hey, I want you to tell the audience about your Satan house while your neighbor thought you had the devil coming out of your house. So red glue. I've got a lot of friendly neighbors,

but I have one that I talk to and I see on a regular basis always walking his dog around the same time that I walk in my dog. And real nice, always comes up. Says what's up to me. And I was actually grilling outside. And he come over and peeked his head over the fence. He's like, hey, what are you doing? I'm just grilling and we're chopping it up. He's like, man, he's like, what was going on in your house last night? And I should have lied. Well, I didn't know what he talking. We're using the Reggie board. Right. I had no idea what he was talking about. And he's like, man, really weird, man.

Like I was came by here about six o'clock, six, seven PM. I was a little bit late. I was like seven, 30 PM when the sun goes down, right? So it was just starting to get dark. Yeah, we're just slaughtering goods. And he's like, and your whole house was glowing. And I'm like, what? And he's like, yeah, no, I took a picture.

And so he gets his phone out and he scrolls through and he shows me a picture of the house. And so now I live in a, my house is actually three store four stories if you count the garage. So I have a two car garage under the first story and you go up to one level, two levels, three levels. So it's, you know, it's a good tall house, a condo, right?

And it, so I have windows on every level. And he shows me this picture, and literally all three, the top three levels, every window from every side of the house is glowing red, like super bright. And I was like, hold it. Now of course, I knew right away when he showed me the picture. I was like, oh shit, but I had no idea that the Juve Light was putting off that much light, and so what was happening?

So we have it in our spare room, that way we have it set up and we use it. And obviously just Katrina and I there, so I walk around my house and make it all time and all the doors are open, so it doesn't matter. So when I must have been doing it this last time, I had the doors open and I'm naked out of a shower, my afternoon shower, probably after I got done rolling

or something. And the red light reflects off of all the white walls. Like so well that the bottom floor is like emitting like bright red light out the windows. The whole house was glowing red, dude. That's a powerful shit. And he showed me the picture and I thought, man, I can't imagine. Imagine seeing that. Someone's house and not knowing what that was.

Yeah, most people don't know what a Jew of red light is. You know, so I'm sitting here trying to explain to him the science behind it why I'm using it when it's all that. Well, it's a different red than a, like a red light. Like if you just shine a red light on something, it's not the same. This is like a, it's like a glowing. Oh, it's, if you've never seen it, and so the sky was, I mean, it was getting dust, right? And so the sky was kind of dark and we've had this kind of cloud. No, ominous. Yeah, no, very.

I mean, it looks straight out of, I scary movie. I got it. Next time I see him, I'll have him send it to me so I have it so I can show you guys and I'll try and put it post it when I remember. But it did look like super creepier. Now, are you using it a lot again for the psoriasis anyway? So I've been, because of my last test that I did,

and seeing where my testosterone levels, I've told you that it's kind of re-energized me to try and get more consistent with all this thing. So, I don't know if you noticed this morning too. I was drinking my green juice, and I'm actually getting up and having a, I've been skipping breakfast for a long time. I'm trying to get back into having a good balance

breakfast before I start my day. I'm back to consistently using the Juvely. Like you've been training consistently too with weights. Yeah, I told you yesterday, you look like you put on a few pounds of muscle, you look fuller. I have been lifting consistently. So what happened? What I'm, fortunately, what it has happened though,

is I've I've stepped back on swimming. And just because what's what's going on right now is I'm only exercising like three times a week. And the benefits that I get from strength training, not just aesthetically, but of course aesthetically too. Like I mean, I like the way my physique looks as a lifter more than I do as a swimmer. So, what's been happening right now is because I'm only exercising three days a week,

I'm caught in this predicament, I really want to go swim because I'm enjoying that right now. But I also, the benefits of weight training are so important to me that that's becoming a priority. So, in the last two weeks, I've only been able to swim one, you know, way off of what I was doing just a month ago. So you're lifting a little more swimming a little less. So yeah, so what you notice probably is I'm swimming less and I'm lisp. Well, both you guys, you and Justin both look like you're putting on a little bit of size, like good size lean size. Justin, you're a strategic beef cake. Are you lifting more consistently too? Or what's going to happen? Yeah, that's been a real focus as of late and I've actually decided now because baseball the seasons finally ended and so well

Almost like I have one more game to go to but my times freed up again to now really focus after work I'm like really gonna start hitting up 49er fit Jim and and go hit hit that up and start lifting with more intensity. I was still maintaining, it was like totally just like maintenance mode, but I need to get after it, I feel it right now. And so I've been like consistently trying to stack it up so I could like, you know, raise that intensity.

That's the fun part of working out is when you, when the time works, your health is good, you got good sleep, and then you feel good right now. Yeah, because I never stop right never stop working out But that doesn't mean I'm always able to like push it and In chase new strength goals and build muscle that doesn't work that way but it's impossible Yeah, but that's my favorite part when everything's dialed in and I can feel like I feel good That's when my workouts are just fucking pure enjoyment, you know

I'm saying. Oh, yeah, so you got in a little Fight this morning. Is it this morning or was it? Why? It was just bad, bro. What happened? Well, you know, so it wasn't a fight. It was just a discussion.

Yeah, I feel bad for my girl because. I have a discussion. Because I can be very frustrating. And it can be very frustrating. Who? Yeah, believe it or not. No, that's impossible. And we were, very frustrating. Who? You hit, yeah, believe it or not. No, that's impossible. And we were, and it's funny, you know,

Justin asked me about it because he saw me, you know, talking around in the car and so I kind of told him a little bit and we both started co-miserating or whatever. Yeah. And I'm like, you know, I'm like, Jessica gets upset because she will tell me to do something or tell the kids to do something and it doesn't get done. So she has to tell us 10, 15 times.

And then finally things start to get done or whatever, but it could be very frustrating. And I was, and I feel I understand, like, oh yeah, that would be fine. I was telling her, like, yeah, of course I would be frustrated too, but I was also trying to tell her, like listen, this is not normal. Yeah, this is not a problem with just you, I promise.

This is, first of all, I'm like this with every body. Universal. Second of all, I guarantee you this is not a problem with just you. I promise this is first of all I'm like this with every universal second of all I guarantee you This is a common issue with families. So I was talking to Justin about it and just to start cracking up because I have the same thing with the same discussion Well, what is not fucker you guys not doing it could be anything. No, yeah, I mean example here Oh, like mainly with so for for my kids like they just Constantly will will pretend to listen to Courtney and then they will just completely not do what she just told consistently.

And that is the one button for her that's just like, like, put your toys away in your room or some shit. Doesn't even matter what it is. And here's the problem that we were kind of laughing about. It turns into every little minutia, all the little details like I need it this way, I need you to put your toothbrush back in this tray, you know, do it this way, you know, but like, I'm like, whoa, whoa, whoa, calm down, you know, like, you got to get smarter with like your battles, like pick the big

ones. Did you say it like that? No. No, I have before and I failed because of that. You know, I have to like I have to realize I try to put a fire out with gas. Hurry, put in the fire. I'll throw some gas on it. Well, it's just like the whole thing. Okay, you're talking about like having a hard time getting into washing dishes and like I've made this like massive effort to you know, just do that

regardless of the braiding that happens as I do it. And so she, I told her, I'm like, you'd be the worst manager ever. I would never were for you. It's ever, you're just digging yourself. I'm gonna fuck, because I'm trying to help you. I'm trying to help you. What are you doing?

You're gonna tell me, I'm putting it in the wrong way. Who cares? It's being done. Why are you berate? And gonna tell me, I'm putting it in the wrong way. Who cares? It's being done. Why are you even rate? And so there was a period of time, there was like a few months where I was just like, I'm not gonna do it. I'm gonna be like, I'm gonna do it like sporadically,

but that wasn't working. Obviously I was getting more trouble. That was like a bad move on my part. No, it's funny because this is a common thing between, you know, men and women I think are just, can be different in this. And, no, you guys are, it's funny that you're bringing this up because now you remind me of what the argument

that Katrina and I just got into yesterday, right? It was over how the bed was made. So I make the bed in the morning. Like the care ball, these little ones. So I make the bed in the morning. Like the care ball these little ones. So I make the bed in the morning. And they have to though, because otherwise we don't know what the care is.

So last, the last time that our house cleaners came, they actually made the bed different. And I actually liked how she made the bed. It just made the comforter. So the funny part is I'm the one who's the more the anal one about things being a certain way, like being nicer with her. So that's what's funny about you guys telling the stories.

So I made the bed different where just the way the comforters laid on the bed. So it just sounds whatever. But what I know is that when it's like that, the pillows, everything's on top of it, which means in order to get under the covers, you have to kind of like get off the bed and then roll the the back. And a lot of times we go to bed before we're going to bed

and we're kind of sitting on the hop the covers and I know with her being pregnant right now, it's like an ordeal. Like roll out of bed and get up to pull the covers back and I can just kind of roll my body over real quick and she's just not comfortable like that. So she's fussing about it. Like why are you making the bed like this now?

Right? So she's giving me shit about it and I'm like, because I like the way it looks. And she's like, I giving me shit about it and I'm like, because I like the way it looks. And she's like, I don't like it. And I'm like, well then get up, then you make the bed in the morning time, right? And so she goes, well then get up earlier so then you can make the bed

because she gets up at fucking five. You know what I'm saying? She gets up before me. She's gonna make the bed wider in it. Right. It's fucking the right. Right. Stacking pillows on top of it.

She's like, yeah, yeah, yeah. And I was like, I told her I was like, yeah, yeah, yeah, get it, I told her I was like, well, get a job where you don't have to get up to work at five o'clock. And she's like, what did you get a job where you don't have to get up and, or you have to be at work before eight o'clock? No, it's a common, no, I mean, for us,

it could be like, you put the towel on the towel rack in the wrong direction or the shower curtain isn't closed. And they're all small things. These are all little things. Everybody knows or small things, but when you stack them all up, I'm sure it's frustrating as hell. But the thing I was trying to explain to her,

I was like, listen, I promise you, this is not personal. I promise you, this happens with everybody that I know, talk to anybody who knows me, I'm frustrating like this. But also, this is a common issue that people have, and it's just, fuck, I'm frustrating like this, but also this is a common issue that people have and it's just, fuck, I don't know what to do. I'm trying to convey that to Courtney too because she does take it personally and I'm just like, no, you can't take it.

Like this is not, like what we need and this is totally not a commercial for this at all, but I was just like, you know how effective like the focus is for Brain of Fem? Like I need that, like when she's talking sometimes, like, wife, wife FM. You know what I mean? It just, like, I just hyper focus on all these nuance things

that I'm supposed to remember. I'm cracking up because as Justin and I are talking about this, Justin's like, I'm working on it though. Sally goes, I'm trying so hard when she's talking, I'm hyper focusing on what she's saying, so I don't forget. So I'm just trying to remember everything she tries to say, so I don't forget. So I'm just trying to remember everything she tries to say, so I don't forget.

And I'm like, bro, it doesn't work. Yeah, it does it. Yeah, there's some different about it. I'm cracking up because it's the reverse at my house, for sure. This is me telling Katrina all the little details of how I like the house. And for me, so maybe I can give it some int perspective for the girls that are in your guys' lives.

Like why I'm that way is like, when the house is neat, when the house is a certain way, it definitely lowers anxiety and stress for me. And I'm way more productive, I'm way happier. If the, if the, if things like this, like if the, we have blankets that fold over the couch, I like them folded a certain way and over the couch. So if it's not folded.

If it's not folded, it's like kind of bald up on the thing, drive me crazy. Like that'll drive me crazy. If like so when she gets home from work, she's always got tons of like paper works, she has her laptop, and then she just throws it on the counter. Well that would be fine. I'm like, make up your mind where you want.

And I said, and I told her, you have go buy a thing. Like I'll buy you a nice fucking drawer thing, like stand for your laptop and all your work shit that when you come in from the work, that it goes in there, and then I don't have a jacket, a purse, and stuff all over the counter that I just cleaned that house.

So I'm that way for her. Yeah, well, that would be fine if like you were like that, like anal and you know, detailed about all that stuff if there wasn't fucking clutter everywhere that I'm like constantly picking up with the other driver. You know what I'm saying? And you're gonna be that specific about like the way

you load the dishes. Hmm. Yeah. That doesn't fucking make sense. No. And it's not, it's funny too. It's like it's not that I don't care. It just doesn't sink in. It just doesn't process. And then when I do do one thing And it's funny too, it's like it's not that I don't care,

it just doesn't sink in, it just doesn't process. And then when I do do one thing, and I do it consistently, but then there's something else I fuck up on, I'm almost like, hey, didn't you notice another thing that I did though? Did I know? I was always trying to write down.

Let's try to write down what I did. Did I ever tell you guys the crazy girlfriend story that I had that I was dating in this traveling nurse one time? And she was like super insecure and jealous and I'll never forget. I mean, there was things like leading up in the relationship that I should have seen the writing on the wall that okay, we're not meant to be whatever like that because of how jealous and insecure she was. And one of like the final straw that broke the camel's back was, she was a nurse, so she had an opposite schedule with me a lot of time.

So she would be home all day long, and I'd be at work sometimes. And I came home one time, and I'll never forget. She's in my kitchen, and she's standing. As you walked in, this was my old condo that I used to have. As soon as you walk in the door, you're facing the kitchen, and she's standing there like, you know, the pissed off woman looks, the cocked hip. You know, the hip.

One foot has turned out, but yeah. One foot turned out, hip cocked neck to the side, right? Yeah, it's kind of bobbling a little bit. Right, right. So I know I'm in, I know I'm in for it. As soon as I open the door for work, you know. And on the counter is a booty sock, a condom wrapper, and a hair tie.

And it's on my counter. She's all laid out, right? And she comes in. That's evidence, right? And right away, she's like, who the fuck are they? Who, who, who's are these? And I'm like, I'm looking at her like, I have no idea.

Like, and she just starts starts freaking out on me. And why she's freaking out? I'm kind of like looking at my house to your point, Justin. And there's dishes all in my sink and the living rooms of fucking disaster and stuff. And I'm like, I don't understand, where's this coming from? I found this under your bed. And I'm like, what were you doing under my bed?

And she's like, I was cleaning. And I'm like, what were you doing under my bed? And she's like, I was cleaning. And I'm like, wait a second, you decided to skip the dishes, skip the living room, skip making, skip making my bed. And you started with cleaning underneath my bed as the first place to go. Mind you, I'm a 26 year old bachelor who's had this house for six years. I don't know the last time I cleaned underneath my bed was and I ran all your yearbook I was like are you and the truth was that I really I mean I was it was your typical I've been there forever I've been there forever I mean I absolutely I've had several girlfriends since you and I'm sure it's one of their booty socks one of their hair ties

And I'm a gold ass condor Oh, yes, yeah, oh no, but I thought it was so ironic because I'm like why we're having to fight I'm looking at a stack of dishes in the in the sink in a messed up living room Like come on like who that's where you start? No, you like who not like who decides? I'm gonna clean a house like you know I'm gonna start in the master bedroom under the bed. That's the first place I'm going to clean. Yeah.

Damn. Damn. So, so difficult. Like, I think you're like, men and women, we tend to be very different. But if you believe, and this is the conclusion that I come to is that, if you believe that man and women

are supposed to come together to become one or whatever you wanna call it, and as a terror terms, then it makes sense that we have to challenge each other in very frustrating ways, because it forces one of two things to happen. Either you run away from each other or you grow so that you come closer together.

Like you ever meet a really old couple who've been together a very long time, and you see them bigger and argue, but it's so different. It's great. It's like joking and like whatever, I don't care. When you're with a couple who,

and I like to think that Katrina and I are like this, like even the comment about the bed, right? Like it turns into actually, we started laughing at the end because we're talking shit about like, you know, you should quit your job and like, you know, over the bed, right? That would go into actually, we started laughing at the end because we're talking shit about like, you know, you should quit your job and like, you know, over the bed, right? It's totally, it turned into something like that was annoying to a comical to pull the bus thing.

Yeah. When it gets to the point where, you know, you guys, you get annoyed with each other, but then you laugh at it because it's really not, because there's a lot of things that can annoy people, people about each other that aren't really big deals, right? I'm not saying this is not a big deal necessarily, but there's a lot of things. There's a lot of things we can do, and you're right Adam, it's like you see these old couples,

and it's like, yeah, he does this, and he actually does that, and the TZs each other, and they're over it. Like I think that's the secret formula, if you ask me. Yeah, and it's like, the grass is always greener, right? But yeah, think about if you lived with your best friend, like even if it's your buddy for like over 10 years, I'm gonna fucking hate you.

Yeah, after a while, like you're gonna annoy me on every level. There's no redeeming value. It's true, you know? So I think, dude, we made it this long. No, it's funny, you know, because we had this conversation, I had this conversation with Jessica this morning, and I'm just, I'm just like, I'm telling her, I'm like, listen, I know I understand why you're frustrated. I would be frustrated too. We're having this thing

And I'm like, you know, I'm you know, and we're talking about it and then later on she I think she felt bad And so she sends me a text about all the good things that I do It's just like well, let me tell you all the good things that you do. See you don't feel bad. Oh, that's nice So did you see the smart did you see the of course you saw you posted it? I don't know if I said anything back to you. Yes, it was yesterday, I think your Instagram stories, you posted, I mean, you posted, oh my god, that means hard to keep up sometimes.

But one of the memes you posted was, and I forgot what exactly what it said, but it was the iron skillet on the stove, soaking in water. Oh yeah, that's the universal sign for, so I'm gonna watch this. Everybody's done this. So to the point we're all talking about, that's the universal sign for everybody's done. So to the point we're all talking about right now that's like a pet peeve of mine. It's like that that's could we always like at that moment when I yet came in my story. It was it was there was one

on my thing. I took a screenshot of it. I said I said I said the mean the Katrina Don't get me in the fucking mix up, bro. Look it looks Like every there's always a soaking pan on my fucking on the gonna freaking much Anyway, hey did I tell you guy I did I texted you guys that my son's gonna be speaking at his graduation. Oh, what an honor dude That's so cool. So they have there's a kid that's gonna do The commencement speech so that's not him But he got selected to do like a memory lane speech So I get and he don't want to tell me what the details were because I guess he wants to keep it a surprise But I guess he's gonna go up there and talk about,

because he goes to a school that's got a small graduating class. You guys saw the picture of it. It's like maybe 50 total kids that are graduating from this eighth grade school or whatever. And he's gonna do this whole memory lane thing. Like, third grade, when, you know, I'm imagining that's what it's gonna be like. When John did this and when this happened or whatever.

So they all grew up together through this process. Yeah, it's really cool. It's really, really cool. And so I was given pointers on how to talk. And I guess the teacher selected a few different kids to do this and then had them audition for who would be the one to do it. And he has ever made a speech in front of him.

Like a crowd of kids. No, and my daughter is usually the one that's more, we'll put herself out there. But, you know, my boys, he's kind of that reluctant, he's reluctantly the kid that tends to be put in those positions. Like when he's put in those positions,

he tends to, he'll rise, he'll rise the occasion, but he's not seeking it out, which is kind of cool. I kind of like, no, that's cool. I'm sure he's like nervous, but like, you know, he's gonna kill it. Yeah, well, I don't know. I mean, I told him, I's cool. I'm sure he's like nervous, but like, you know, he's going to kill it. Yeah. Well, I don't know. I mean, I told him, I said, you know, I give him some pointers. I said, you know, however, however slow you're think you're talking, you're probably still talking too fast. Yeah. I said, look at one person in the audience when you're talking that makes a big difference. Pause when you,

when you say a punchline or whatever, give people an opportunity to soak in and joke and laugh or whatever, but I don't know. It's going to be kind of, I mean, it's eighth grade. It's not a big deal. What day is he talking? What is it? It's on, it's at the end of the month. End of the month.

End of the month. Yeah. I would love to see that. Yeah, so, but I mean, it's eighth grade. It's not like college graduation or even high school. But still to see your kid. No, it's a big deal, dude. Well, I went to this dinner that they had the parents go to and it was like an eighth grade

dinner dance and the kids afterwards hung out and dance and a lot of stuff. And before the parents left, they did a slideshow of the kids and, you know, like, going through the grades and growing up and I saw pictures on my son when he was real little with his buddies and, you know, they put a baby picture of him next to him. No, they did this for all the kids and it's not, it is impossible to not get emotional. Impossible. As I'm watching this and I'm surrounded

by all these other parents and dads and I don't know a whole lot of the parents. I'm not super involved in the school like his mom is. So I don't know a lot of them. So as I'm watching this, I'm feeling like, oh shit, am I gonna start tearing up? Like, fuck, you get a little self-conscious, you know? Yeah, so I'm like, you know, swallow it.

And then I look to my left or my right, and there's dads next to me, and they're both like, so I'm like, I don't feel so bad. I lost it. Yeah, I don't feel so bad, but yeah, I'm so proud. You guys see, new Coke is making a comeback. Shut, wait a minute, wait. The proud. You guys see new Coke is making a comeback. Shut. Wait a minute. The 1985.

What was that fail? Yes. New Coke coming back. What was different about it? Yeah. So it was just a different. They they had this idea that they thought would be a brilliant idea back in 1995. Like, hey guys, I know we're selling billions of cans of coke, but don't you think we should change the formula? That's so monkey. Well, I think it was like during it was during the pet we've talked on the show about this, the Pepsi and Coke Wars that were going on in the 80s. And I think Pepsi had taken a lead. And this was like a Coke strategy of, let's release a new formula and ingredients to new Coke.

They release it and it just was, it totally fell on its face. I think it didn't even last, but I think three or six months, and then they were done with it. But here, what they're doing is they're launching it in stranger things. Yeah.

So, season three. Oh, I can't wait to watch that. So, and it won't be in replace of your classic Coke, it's, which I think, so this is the part that I think is brilliant about it, is that they're not gonna lose sales because of those that love. It's an additional option.

Yes. It's nostalgia. Yes. Because I remember distinctly as a kid, New Coke coming out, and then I distinctly remember classic Coke coming out. Yeah, classic became the whole thing, the branding going forward because those are usually Coke.

It was Coca-Cola. Then they did New Coke, and then they had to call classic coke, which we're all familiar with today. They call it a classic coke. Yeah, so people knew it. Coca-Cola Classic. Yes, that's what it was like. I don't even remember what it tasted like.

Was it like a real distinctive difference? Well, so I'm reading right now, I'm reading about it right now. I just pulled it up online and it says, in 1985, Coca-Cola had been losing market share to diet soft drinks and non-Cola beverages for many years. Now you have to keep in mind that sodas really took off in the 80s. That's when sodas just became insane and it became regular to drink soda. It was like every commercial. Yeah, with every meal or whatever. So it was a lot of competition. Is this where the term pop culture came from?

It could have been from pop soda. Oh, my head just exploded. Yeah, dude, if that's the case, you just blew my mind right now. Yeah, serious. Wow, are you, you're sober? Pop music. No, that's the thing.

You got me. Yeah, you got Michael Jackson, you got like all of Britney Spears. Like that was pop. Oh, from soda pop. Whoa, whoa, that's true, Adam. I wish we were high right now. That's the, we'd be tripping so hard on that.

So it says here right here, that what they found in 19.5 is that consumers who were purchasing regular colas seem to prefer the sweeter taste of rival Pepsi and Coca-Cola learned in conducting blind taste tests. So they were doing all these taste tests and they're like, oh, it's because Pepsi is sweeter and more people like Pepsi

because it's got more sugar or whatever. So then they reinvented the formula to make it more sweet. So Pepsi was actually winning that challenge? According to their blind taste test. See, here's the thing that they learned. Here's the thing that I think Coke learned. Is it brilliant? Actually, here's the thing that they learned. Here's the thing that I think Coke learned. That is a brilliant, actually,

it's a very interesting thing for people to pay attention to, is that people, you can do blind taste tests and they can like the taste of something better, but that doesn't mean that they'll pick it because there's a lot more that goes into the choice that you make, like people like Coke because it's nostalgia, it's look, it's been around for a long time,

what it means for Americans. That brand is just burned in our brains. For example, if you give Americans, this is politics now, if you give Americans a list of, like, issues, individual issues, where they stand on taxes, where they stand on regulation, where they stand on schooling, where they stand on regulation, where they stand on schooling, where they stand on healthcare. Most Americans are relatively libertarian,

liberal on social things, and conservative with economic things. Right, it's a total of their money. But when it comes to voting, they'll vote for the candidate. So they wouldn't even vote for the issues. So this kind of similar, it's like, it's not just about the taste.

People just buy Coke about for the taste, because there's so does I'm sure the taste better than so. Wasn't there true like brilliance during the war. Like, they shipped off a lot of products to soldiers. And so they built this like world brand. Yeah, this world brand where it was overseas. And then that was one thing the soldiers really looked forward to. And so when they came back to the States, it was like,

we're Coke. You know, Coke is our soda. Yeah, I don't know if it's still true, but for a long time, Coca-Cola was the most recognized brand in the world. No, it still is. Is it still the most recognized? Like, if you look at the top five, you know, worldwide, most recognizable brands, Coca-Cola is one of them.

Wow. Yeah, it's up there. More than Google or more than anything? Oh, yeah, in fact, I don't even know if, well, maybe Google's up there more than more than Google or more than anything. Oh, yeah I in fact, I don't even know if well, maybe Google's up there now, but Coke Coca-Cola still has a much stronger brand, I think I mean, that's a good question. Google may be up there now Yeah, I got it. What is it? Of course if you Google I'm sure Google put their themselves in the top I've never Google No, okay, so I just happened I just found an article in USA. Oh, there you go.

There they are right there. Google IBM Walmart Visa eBay FedEx and 3M. 3M. I don't know what's it. Coca-Cola. Interesting. Yeah, it's, it's, of course, if you Google Google puts themselves as one of the most right. Yeah, we're number one. That's according to our search research. It's like when the FBI investigates itself, according to our investigation, nobody did anything wrong. Through our investigation. No shit.

Actually, do you guys remember that movie that God must be crazy? Oh shit. And the God's would be crazy too. Yeah. Oh wow. It was like this African tribe and they're like hunter-gatherers. Yeah. And then somebody, there's a playing flying over them, like a bi-planar whatever, and someone throws, they drink a Coke and they throw the bottle out the window and it hits one of

the people in the head or whatever, and then they think it's a gift from the gods and they all fight over this bottle of this empty bottle of Coke. Oh my God, I'm not the watch that. We watched that at school. That was so cool. We watched that like it. That was a great movie. Like middle school or even elementary school.

All I remember is how they spoke. Remember there's the first time I ever heard the clicking in the languages. You never heard that thing, whatever. I remember hearing that as a kid. I was like, what are they doing? Teachers like, that's how they talk. So good.

That's weird. Anyway, dude, did you guys read the article about the airport USB charging stations? No, no, yeah. So apparently it's a horrible idea to go ahead and charge your phone in airports because they, oh really? Yeah, there's people that could put malware in there

and basically like, siphon off the information. Yeah, like lots of cyber attacks and crime happens from, no shit. Yeah, so it's like into those. There's like USB pirates and they'll go in these airports and they'll put like a little technology or something in the,

Wow. Wow, and how many people sit there waiting for a plane and to shop online and do shit at that? Yeah, wow. I doubt a lot of people even consider that. Now they sell devices that you can plug into your phone and then plug into them, that'll only allow the charge to go through

and know other data. But you know what it reminds me of, do you know how many people's credit cards get ripped off at gas stations? Because people will go in and they'll, they'll crack that thing up. Debit cards, right? Debit cards, and they'll do something

to the little thing that you put your credit card in. Yeah. So have you noticed now at gas stations, how there's that like tape that's covering the part that opens and if it says if it's broken, if tape is broken, do not put your credit card in. Because what they were doing is they were popping it open, putting technology or whatever in there,

closing it, you don't know the difference, you slide your credit card in there, you still get your gas, but meanwhile, they get all your information. Wow. So these fuckers, you know get your gas. But meanwhile, they get all your information. Wow. Yeah, so these fuckers, you know, speaking of data and information like that, I was actually just reading an article on what's happening with cars. So they're predicting that by 2030, it'll be a $750 billion industry is the data that

your cars will be able to provide to insurance companies, to the places you go most frequently to eat, to your grocery stores, like your habits, like everything. And so that information is gonna become really, really valuable to all these different companies that would potentially buy that, or cars tell us so much about our daily habits. You get a bill from your insurance,

like why do my insurance go up? You call them up, they're like, well your phone, your car, showed us data that you actually look down at your phone several times, like you're driving. You know what I'm saying? I mean, that sounds funny, but why not? Well insurance companies that already had that little device that you could plug into basically assess,

your driving habits already, and they would give you a discount based off of like you being a safe driver or not. So they are already starting to roll it out. That doesn't surprise me at all. That that would be big business. That's the funny part, like even with all these big search engines and every, this was the part of business.

People didn't even realize that data was gonna be like the next gold that everybody would have. Well, it's 100% now. Well, that's exactly what's happening. Imagine what you'll be able to do. So think about being somewhere, where the GPS, the car will be able to feed and tell a company like, oh, he's three blocks

from Chick-fil-A, and then also you get an ad that pops up for Chick-fil-A. A coupon code, who works. Right, a coupon code real quick for 50% off of you. And guess what, it knows every time I up for Chick-fil-A. A little coupon code. Right, a coupon code real quick for 50% off of you. And guess what? It knows every time I go to Chick-fil-A, the things I actually order there. So it targets.

Do you watch Minority Report? I'm telling you, they nailed it. Wow, it's gonna pick up like his eyes are dilating, slightly perspiration just a bit. He might be slightly aroused, stripper club, people are walking onto the right. You know, you want a party? Yeah, how'd you know?

Yeah, yeah, yeah. Go through his porn searches, we know what the girl that he likes, the girls that look like, you know what? You know what's brilliant about this, though? All joking aside, the insurance thing. This is a good thing for insurance companies. It'll lower everybody's price of insurance,

because what insurance companies have to do is that they calculate in the risk of drivers, and that's in the price. Well, one of the problems with calculating risk is until you've gotten a ticket or an accident, they assume you're a safe driver. What if you just haven't gotten a ticket or an accident in it? But if they're picking up your data of your driving habits, it's much more accurate, which allows the more accurate insurance companies are with their predictions, the cheaper the prices are,

because whatever they miss with the accuracy, they have to make up that buffer with cost. Right, I'll be waiting for you. You know what I'm saying? Make it way more competitive. Way more competitive. So everybody's, but here's a thing with insurance companies. Are they gonna really exist for drivers?

Like they used to, probably not with self-driving cars. You know, you're not gonna need insurance. The car will need insurance, not you. Whatever self-driving cars driving you. That'll be interesting actually. It's an interesting thought. It's going to take such a long time though before cars are not. And even then you still have like we said, you'll still have race tracks for cars to go do stuff on. I don't know how long you would be before we don't use insurance for cars. It's going to be a long time. If it wasn't for the road laws and stuff that thing would be adopted so quick

It's just that's the big hurdle, right? Is how are we gonna mix up human drivers with automated drivers? They need their own roads for a while I say we throw back dude. I'm gonna write a horse to work tomorrow. Yeah, yeah Try to fight climate change. I'm gonna get one of those we get one of those bicycles with the huge fucking wheel in the front You know the tiny one in the back Hey guys, dude, I remember when I learned why that wheel was so big when I was a kid, and it blew me away.

I never knew why. I always thought to myself, that's so ridiculous. Stupidest design ever. Why would you put such a big wheel and then a little wheel in the back, like I got the idiots. And then I learned, oh, it's because the fucking,

the pedal connects directly to the tire. So the bigger the wheel, the bigger the wheel, the better the leverage. I was like, ooh, when I was a kid, I remember thinking like, dumb. Why did they do that? It's like, why the bus drivers have the big steering wheel. Exactly. It's a concept. This quads brought to you by Organify.

For those days, you fall short on getting your organic veggies or whole food nutrition. Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance the added edge. Try Organified, totally risk-free for 60 days by going to Organified.com That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, the first question is from Sarah Reina 3. What is the best way to gain muscle while staying somewhat lean?

Hmm, good question. That's a tough one because gaining muscle requires a calorie surplus and sometimes it can be quite frustrating trying to gain muscle and strength and sometimes one of the answers is just to eat more food. And you will see strength go up. You will see the scale go up, but does that necessarily mean you're adding lean body mass? I remember years ago reading an article on just how much or how many grams of protein

are present in one pound of muscle and how many grams of protein are present in one pound of muscle, and how many grams of protein, more per day you would need to gain one pound of muscle per week, which by the way is a lot of muscle. If you were gained one pound of muscle a week, that's like steroid level, like four pounds a month. I mean, that's insane. Oh, you're gonna be a beast.

Yeah, that's insane amounts of muscle growth. So even at that pace, when reading the article, they said something like 10 more grams of protein, they essentially is what you need. And that's when I realized, like, oh, you don't have to totally stuff and feed yourself to gain muscle, to gain lean body mass. You're just gaining weight when you do that. Yeah. And I mean, in terms of actually trying to maintain like a lean physique while you're trying to build too. Like, I mean, just think about elongating your goal and like, like, like, it's a slower process.

It's a slower process than you trying to just bulk up and like, really gain the size within a few months and, and wait, like, I think a better strategy is to stretch that out, you know, you know, a bit longer and do these intermittent, like, small mini cuts and mini bolts. This is why I like to even during a bulk incorporate like intermittent fasting. I think it's a calorie deficit. Yeah, like to your point, Sal, like if you aggressively

want to build muscle, then it's obviously advantageous to be in a caloric surplus most of the time, right? Like if that's your main goal, like I care about building as much muscles I possibly can, but I also don't want to get really fat along the way. So what are some good strategies? Well, one of those one of those strategies we'd be to on a weekly basis to intermittently have a day of fasting. And I think that what that does, I think that really helps day of fasting. And I think that what that does, I think that really helps people that are consuming in a surplus every day to not to overdo it because that's what I see as the extremes. And I think of like my competitor peers that I would see this in the bulking

season. And I would like just kind of shake my head when I see these guys eating thousands of calories more every single day. and the attitude is kind of like, fuck it, I'm trying to build. So let's just, let's, you know, more, more, more, more. And what ends up happening is they put on as much body fat or more than they actually put on lean body mass. And then when they decide to cut, you know, and when you bulk aggressively,

it's inevitable you're gonna get a little bit of body fat. When you cut aggressively, it's inevitable you're gonna lose some muscle. So if you do both extremes, you're really shooting yourself in the foot. You go hard on the bulk and then you go hard on the cut. It's like you end up in the same spot. And I'd see this a lot, even at the professional level, I'd see a lot of these competitors get back every show and they look pretty much the same that they looked the last six shows

they did in a row. But in the off season I gained all this size and I weighed this much. Yeah, and it's just an illusion, but when they got on stage and it was time to present that physique again, very, very little difference at all. And some guys would regress because we've talked about this before, every time you put on body fat like that, you add fat cells. And so when they go back to lean back, they would never look as good as they did on the time of force. I learned this lesson.

It took me, I don't know, four or five years to learn this lesson. What I would do is in the winter time, I would bulk and I would push it. And I'd get my, so like right now I'm sitting at, and I'm not super lean right now. I'm lean-ish, but I'm not super lean right now. And I weigh about 200 pounds. For me to be relatively lean, I need to be about 190.

About 190 and I look pretty good under 190, I start to get pretty lean. And so what I used to do is I would bulk up in the winter up to 220, sometimes up to 230. So remember, right now I weigh 200 pounds. So an additional 20 to 30 pounds, is how hard I would push it. Then comes summertime, I would cut, and I would always end up around 187 to 192. And I did this for four or five years in a row. Both got up to 220 to 30.

Could never really push it hard on that, cut down to 190, 187. And finally, at one point, I was like, I'm kind of in the same spot. Like, this is the same. I'm not going anywhere. I'm just gaining body fat and losing body fat and everything stays the same. So then my approach started to change where I maintained a leaner body weight and slowly tried to build and my health improved as a result of it. It was a more fun process.

I didn't have these extremes. and I think I got better results. Now, to your point, Adam, about the intermittent fasting or throwing in some low calorie days, that also resensitizes your body to protein. They're actually fine that consistent, high amounts of protein, day in and day out. Your protein synthesis in relationship to the amount of protein you're eating starts to drop a little bit. Your body actually becomes

desensitized to it, which makes perfect sense. Your body just happens to anything that you throw at your body a lot all the time. And so throwing in those low calorie days or lower protein days and then coming back and going back to your surplus, theoretically you'll use more that protein for muscle. Now, here's something that we're not covering. The most important thing that you could possibly do to gain lean body mass is to send the right muscle building signal. If the right muscle building signal is present, it's easy to gain lean body mass.

I can't tell you how many times I've had clients who were experienced lifters, so these are people who weren't beginners Who would come to me and I'd see their diet and their training and I didn't change anything but their workout and then what would What ended up happening? They gained you know three four pounds of lean body mass This is especially true if you if you've found yourself in a a modality that you fall in love with like a a group class that you've been doing forever and a modality that you fall in love with, like a group class that you've been doing forever, sets and reps of you've been following the same for a long time, you gravitate towards similar exercises, all 10, if you're somebody who tends to do that,

and you've been doing that for more than six weeks, then that's one of the easiest ways to start to put lean body mass on is to put yourself in a very little colorex surplus, 250, 500 cows a day, and just change the stimulus, change the adaptation, change your programming, and that right there, it being coupled with the occasional intermittent fasting day, I'll tell you what, you won't put very much body fat on, and it's slower and more gradual.

You're not going to see your scale, and it's slower and more gradual. You're not gonna see your scale, and that's the problem is a lot of people when trying to build muscle, they look at the scale as their tell-tell, and this was something I did for a long time, and this is what fucked me up all time is. I used only the scale, like, to Sal's point of trying to get to 230,

like I was so pumped to see the scale go higher, higher, higher, higher, book, book. Yeah, and I was putting on mostly body fat You know, it's funny about that is like you would weigh yourself at the end of the day when you were heaviest You would weigh yourself before he took a shit like this was all mind games you play with yourself You're sure it's on yeah, it was all mine look I tell you what there is a small segment of the population that Benefits from really pushing calories and this is the, and this is just again, my experience.

This is the hard-gainer, kind of young male category. Like, I've worked with young men, teens in particular, who seem to react to more calories by building more muscle and the more food you throw at them, the more muscle that they build. I think my son is kind of like that. I'm going to see this summer. I'm going to have him eat more and more.

And I think he's probably just going to gain muscle and barely anybody is that like Goldilocks zone. Yes. You know, it's like that, that, and again, like, lifters who's never done it before too will experience this as well, or there's that period where it just seems like everything's working. And, you know, like going through that process of like, you know, you got all this testosterone, you got all this like a development that's happening and, you know, adding calories to

that mix really does fuel muscle growth. Well, it's a really good point you bring up too, because it does depend on who I'm talking to, how I advise this, because talking to somebody that's 35, 40 years old, I think I would stick with what I said originally. You get some 16 year old hard gainer? Yeah, you ask a 17 year old kid who wake boards like me and snowboarded like I did and played basketball. I mean, I was burning so many calories. You couldn't feed me enough. Like it was, I didn't, I'd have to sit down and eat all day long to try. So there is that

exception, so that exception, the rule for the younger generation that's listening to the show right now, that you may not be able to consume a 500 calorie. It's a job every day. We were talking about this earlier, like how, you know, just like adding in those calories, like it's not intuitive. You know, like as you're trying, like I'm full,

like yeah, I know, but you still got to eat more. You know, and like that's a new concept. It's funny because it reminds me of like the first time I drink full, like yeah, I know, but you still got to eat more. You know, and like that's a new concept. It's funny because it reminds me of like the first time I drink beer. You know, I was just like drinking it and it was just like, okay, yeah, I'm not really thirsty, but I'll just drink another one. And like, no, that's the point.

You got to keep drinking them for the feel it. You know, I'm not thirsty. I'm not thirsty. Yeah, but I know I'm wanting more. I'm like, I'm not thirsty. Yeah, no, I know it's funny. I was with my son the other day, because again, remember, he's lifting

and he's now interested in putting on some size. And so I said, okay, I said, let me help you with breakfast, because right now he makes himself breakfast. So let me help you with it. So for breakfast, he had scrambled eggs, bacon, a glass of milk, and then I gave him a little bit of oatmeal. And these are small servings, by the way. so I don't want you to imagine this huge, and I'm working them slowly.

So my son's eating it, and he's like, I can't eat anymore. And I'm like, listen, you got to eat your carbs, too. Don't forget your oatmeal. So he's like, oh, you sure? I'm like, listen, your metabolism's so fast right now, and you're trying to gain muscle. If that's what you want to do, then you got to eat more food. If you don't want to know a big deal, and I won't make it for you, I don't want to force you, whatever.

So he like eats it right, makes himself do it. I pick him up for school later on the day. I'm like, how was school today? He's like, dude, I almost puked in PE. I'm like, what do you mean? He goes, PE's my first period. He goes, after he had all that food, they had us running the bleachers.

He's like, I was puked. Oh man. I'm like, welcome to those days. Yeah, I remember those days. No, I mean, look, at the end of the day, step number one is have the right stimulus to gain muscle and the right environment. Good sleep is crucial.

Good, great workout. A workout that's getting you stronger, that's not overtrain you, not under-training you, that's crucial. And then as far as diet is concerned, you don't need for most people, again, you don't need that many more calories, you do need more calories, but not that many more

to build lean body mass. And I would say this, look, if you're relative beginner and you're gaining more than like two to three pounds of weight on the scale per month, you're probably not gaining lean body mass. For most people, two pounds of solid weight on the scale per month, that's a decent pace. Unless you're on anabolic steroids or you're like some genetic freak gaining more than that on the scale, probably means you're holding more water and then maybe gaining body fat

and again, it depends on the person. But generally speaking, I think that's true. Next question is from Nuchi Tech. What is the best way to warm up for weight training when you are pressed for time? Hmm, specific to you. Yeah, yeah. I would go priming your body. Priming your body properly takes anywhere, realistically, anywhere between five to 15 minutes.

Depending on the movement you're going 15 minutes, depending on the movement you're going to do, depending on what your issues are for your own body. If I'm in a deadlift, for example, my priming last me four minutes. Deadlifting for me is very natural. I typically can almost get right into it. So I do a couple rotational movements, like windmill type movements to get my QL. Yeah, my QL primed. I do a couple good mornings with no weight on a bar to prime my glutes and my hamstrings.

And then I jump right into my first light set of dead lifts and then I'm ready to go. It takes me about five minutes. Before I squat, now my priming's gonna take me about 15 minutes because the squat for me is far more difficult. I'm doing my combat stretch, I'm doing my hip priming type movements, I'm doing, you know, just, it takes a lot more time to get me to be able to do

a proper squat. So it really depends on what you're doing in the person. Definitely, like, individualize it. I find out those very specific stretches that will put you in the best position possible. I think it's about assessing your posture and what specific lifts, like Sal's mentioning, those specific lifts that you have in store for you, especially the big, gross motor movement lifts. through the big gross motor movement lifts, but also there's something to be said about like really taking a few sets before that light,

and going through the mechanics of those lifts on their own and doing a buildup set to warm and prime, that's very specific movement as well. I do that with squats a lot. Well, the problem with that saying that, and what I don't like about that is that, that's kind of the traditional way I feel like people warm up right now. Like when I go in the gym and I see the average lifter, they consider warming up, getting

right into a squat and just doing it lightweight or getting into the bench press. And I mean, this is what I did forever. As even as a young trainer, this was a lot what I did. It wasn't until I got older. Did I won? I didn't start to have a lot what I did. It wasn't until I got older, did I won? I didn't start to have a lot of issues as far as shoulder stuff, hip stuff, ankle shit. I didn't have a lot of problems and deviation. I got that as I got older. And then I started to realize the importance of priming. I was having this discussion last night with my good buddy,

Ev, who strained his hip flexor. And I try to tell him, my pro, we're 38, dude, you can't just go take a kickboxing class that you haven't done in months and just think you're gonna get fucking jump in the class and start throwing kicks on a bag. That's exactly what's wrong. You have to prime and warm your body up before you do that. So I was actually giving him some hip hinge movements to warm his hips up before he goes and throws something explosive that's so important.

I said, we're just at a point in our life like that. So I don't like giving the advice of a warm upset because what happens is if you have dysfunction or you have postural deviations, which we all have, it's just a matter of how bad it is. And you just go into a warm-up squat, your body will go to that default pattern. It will always do what is easiest for it

and doesn't necessarily mean what's best for it. Priming actually takes effort. Like you have to like understand where the breakdown and the kinetic chain is for you, and then how do you address that with like some intensity? Like you have to like, when I do my zone one test before I squat, which is like addressing my upper cross syndrome, I mean, it's work.

I think it gets to wall and I'm like, you know, I'm pushing against a but boy, after I do five little rounds of that, I mean, it's a night and day difference when I get under that bar, how much I can sit with my chest up and my shoulders back in my head in a neutral position. So, I mean, this is really why we created Maps Prime and Prime Pro and in my opinion, the most valuable programs that we have. I still to this day think that everybody should own this,

especially if you're above the age 30. And that's not to say that somebody who's in their 20s shouldn't be priming too, absolutely you should be, but I know damn well how everybody moves and when you get older, it just gets worse and worse and worse. And so it becomes more and more important that you've got to do these priming movements. And if you don't have a lot of time, you want to know which ones are most important to your body. So I've got a ton of dysfunction, but I know that if I'm going to go do an exercise,

that it requires me to be in a good shoulder position, like I got to do my zone one work because that's going to affect it. It's part of the workout. Right. Yeah. I want to throw a caveat to that since you, you know, uprooted that. In terms of like squatting down, you know, down, and after doing all the due diligence of figuring out your very specific joint function and working through the priming movements for that,

in terms of going through the mechanics of a squat and then adding intensity and tension on your way through that to really hone in on that process, that's what I'm getting at. Not really nearly dropping on that process. That's what I'm getting at, not really nearly dropping into the screen. No, it's a good point, because what you said is what I do now, because I've done all the work to prime. Exactly, I've done such.

That was the aftermath of that, so I know that, but it's a good point to bring up because people do just jump in to an exercise and just go through the reps without really concentrating on connecting to that price. No, it depends on the person, it depends on the exercise and then it definitely depends on how hard you're going to go. Look, here's a deal. If you're going to get in your car and drive down

the street, you're not going to make a big deal about the preparation, checking the tires, the oil, the gas, is everything balanced. If you're're gonna get in your car and drive across country, you're gonna prime. You're gonna pay a lot of attention to priming. If you don't have much time and you're thinking, I wanna do some squats, but I don't have much time to do a bunch of priming, guess what you're gonna do? Go light. You're gonna go light and you're gonna go easy and you're gonna practice your squats.

If that's what you wanna do. Now, ideally, you're gonna spend time priming so you can have your full workout and also consider priming so you could have your full workout and also consider priming a part of your workout. So it really does depend. If I don't have much time to prime, but I do wanna do some exercises, I might not do certain exercises.

Like I may not squat knowing that I don't have time to prime, or I may treat that exercise as a low intensity version of itself, because I know I haven't primed properly. Like I'm definitely not gonna go 80% intensity, 90% intensity on a barbell squat. If I don't have the time to do a 15 minute priming session beforehand, but I may do a 30% squat, go real light and just kind of go through full range of motion and just be like, cool. I just went really easy.

Now I'm gonna move on to the exercises I can do more comfortably. So that's all the things you need to consider, but I think the most important point is that you should consider priming a big part of your workout. It's extremely important. It makes what you're doing effective. Way more efficient. You don't wanna, you don't wanna to squat in a way

that only strengthens your problems, because that's what'll happen. Whatever you're doing is what's going to get stronger. If I'm moving in a way that's suboptimal, that's the way I'm going to get better at moving suboptimal-y, and I'm going to continue getting better at moving suboptimal-y. Over time, I'm going to increase the risk of problems and injuries. At the very, very least, I'm never going to reach my full potential. I'm never going to be able to squat the amount of weight that I can squat.

I'm never going to be able to get the benefits of that exercise because I'm always doing it sub optimally. Well, and to that point, even going further, like if you're actually going through the, you know, the set, the full set with load, it's, in my opinion, it's better to go lighter than you probably would if you start to break in your in mechanical Totally, you know, you got to consider that too just to press your way through it doesn't Necessarily do you any good no no again? You're strengthening it's like it's like learning how to type with two fingers and then just trying to type faster with two fingers and never learning The better way to do it like you're gonna get really good at typing with two fingers

But you'll never be as good as you could be if you learn how to do it the right way. Next question is from the rock and rose. What are some specific exercises other than mobility movements that will help with your squat? Okay. So exercises that can help with a squat other than mobility. So I'm assuming she's talking about, or because I think I know this person is. It's Jessica. Yeah, I think it's important right away though, to, you know,

rephrase or reiterate what you've said. I think a bunch of times on this show, which is that treating, we should treat the squat, the dead left these complex movements like a skill. And just like you talk about a sport, and nothing is gonna to get you better if that sport than practicing the skill itself. Right? So even though there are other exercises that complement it and that there's carryover from it that will help improve your squat, nothing

is going to make you better at squatting than squatting more often and getting good at that. So I think that's important. Great point. To make that point first, personally, an exercise that I think has complemented my squat, the best is a Bulgarian split squat. Totally. That was, I instantly, and I remember we had, we did a great YouTube video with Jordan Schallow a couple of years ago.

And in fact, it was like how he, that's a really good video for someone who's trying to improve their squat. I think he took me through like three different priming movements and exercises to do before you get into like a heavy loaded squat. And one of those was the Bulgarian. I think we even did like a off-loaded or what you call that Justin where you're loaded on the opposite side for for Bulgarian split squat. So you're unilaterally loaded. Yeah, you know,

you know, laterally loaded, uh, Bulgarian split squat. You can watch the video on YouTube with Jordan shallow. Um, that he taught me that warm up and that became kind of a staple way that I would kind of prime my body before I went into like a really heavy squat and it made a big difference. Yeah, no, I'm gonna echo that. I'd say the all split stance exercises, so walking lunges, back step lunges, front step ledges, Bulgarian split stance squats, those exercises are phenomenal for helping people get

just a better squat. The way that it puts torsion on the pelvis, the way that you use your legs to stabilize, the front leg is still doing a squat, by the way. So if you're doing a Bulgarian split stance squat or a walking lunge, if you just didn't look at the back leg, that front leg is doing a squat. It's doing a very similar movement to a regular barbell squat. The split stance movements are the best for this. In fact, when I trained clients who didn't, couldn't squat because it wasn't good enough yet, they weren't, they didn't have the mobility squat yet. That's where I would start. I would start with a supported stationery

lunge and varying degrees of, of that type of an exercise. And that's where we would go. And we would start there and we get stronger there and get stronger there. And then I throw in mobility movements. And before you know it, I would move them to a box squat. That's another good one. And then before you know it, they'd be messing around with a full squat.

And this process would take me anywhere between one month to a year or longer. Some clients never, I had clients that just had such bad mobility issues that we were never able to squat, but boy did we get close to being able to do so. And the split stance movements are just, they're easier to get down more natural,

and they really highlight imbalances between right to left sides. Now, this is great for people who are great squatters too. Let's say you're an excellent squatter, but you want your squat weight to go up, and you're like, oh, I'm stuck at 300 pounds, or 200 pounds, or whatever, and I want to be able to squat more.

Throw those split stance exercises in there, and watch what happens to your barbell squat. It goes up. Yeah, I think, too, to consider the upper body, in a lot of times, and I know she doesn't want mobility exercises, but I think shoulder mobility is very under looked when it comes to barbell squats. And I think that a lot of people notice wrist, elbow,

shoulder pain from loading, and having their arms in that fixed isometric position, a lot. So to do exercises like, I guess like an example would be kind of like a Z-press or something a little bit behind your head, but you're stabilizing that or even doing like an overhead carry to be able to stabilize your shoulder and packet properly,

may help to contribute to a better squat and mechanically. I'll give you two other ones too. I think the Barbell hip thrust is a great movement. I think in the squat, one of the more difficult things for people to connect to is the hinge process of the squat. And a lot of people want to drive off of their quads. So that's a great movement to really prime the glutes. I know you don't want to prime and mobility stuff we're not talking about, but I mean, even just as a movement and an exercise and like lifting heavy, it'll really help that pattern. And so that'll help improve this squat. I actually, because of you guys the other day, so we were talking

about the hex bar. And one of the things that I talked about that I used to really like the hex bar for teaching kind of that explosive hip movement. And I did it with those intentions. I wasn't jumping with it. And I think I just put, I don't know, I put like 150 pounds on there, it's not a lot of weight. But I was really, I'd get myself all locked and loaded,

I get down in that squat position. And I was really, you know, I'd get myself all locked and loaded, I get down in that squat position, and I was really trying to be explosive with my hips coming forward. And man, my butt was lit up from doing that. And so I used to use that with clients to kind of teach them to use their glutes more in this squat. Which your glutes are the biggest strongest muscle What your glutes are, the biggest strongest muscle in your legs or in your lower half, and your should be the prime mover in a squat,

but for most people, it sometimes is not. And so I think there's a lot of value to those two movements in your routine also. Yeah, and sometimes you'll find that if you have trouble with a back squat, that practicing a front squat with very light weight, they're practicing a front squat with very lightweight, like just the bar or even a broomstick, just to balance and keep yourself upright.

Sometimes that'll help you with your back squat. I found that oftentimes with clients where their back squat just looked really bad, they had too much forward lean in their squat. So I'd have them put a light barbell across their shoulders, you know, with that front squat position, it would help them stay upright and it would increase or improve the mobility. Uh, and their hips and ankles because it gives them more of an upright type of a squat.

Next question is from a fine five. Can overtraining or working out too much cause stomach issues such as bloating stomach pain and acid reflux? If so, how should you go about it? Absolutely. Well, let's rephrase the question. Can too much stress on the body cause digestive issues? Yes. Absolutely. Any kind of too much stress can cause issues, whether it's emotional stress, I mean, you ever get scared to death or get really depressed or sad. I had a conversation with a client this morning about this topic. So this is kind of crazy. You guys picked this question and I was actually really frustrated.

She's kind of a, she's a friend of mine. She's a blogger right now and I'm offered to help her just for free when she can. Send me a message. Keep me updated on her diet what she's doing. And she sent me this message about feeling all bloated and fluffy and I know that she's in a a caloric deficit right now and she shouldn't feel this way. But I also watch her on her Instagram and I catch her even after I've told her

to stop fucking running, running still. I know she loves to run. And I also know she's got a high stress job and then gravitates towards this type of training where she used, I met her at Orange Theory back in the days. And so I kind of know that's already one of her things and she's trying to get to the bottom of this

and I was explaining to her, I'm like, listen, you gotta understand that the body doesn't really understand the different stresses. It just receives the message that it's being stressed. And so exercise, anxiety, stressful work day, lack of sleep, that's all fucking compounding. And the problem is you go and you go push these workouts and you go push your exercise and you go push your running because you get this spike in cortisol and it gives you this temporary relief and makes you think that it makes you feel better.

But what you don't realize is you're just pouring gasoline on the fire on this already overstressed body from all these things. And after I sent this long old message, or she goes, oh my gosh, she goes, I haven't been sleeping very well at night and I've had all kinds of anxiety too. And I just went and saw the doctor

and he wanted to put me on medication for anxiety. And I'm like, it's fuck, no, no, you don't need all that back off the fucking run, and you back off the intensity, focus on your sleep, and I gave her all these recommendations, but trying to get her to understand that, just because your diet isn't checking,

you're eating lower calories, and you think you should be leaning out and not feeling fluffy, and the reason why it doesn't make sense to use is because all these other things are factors and exactly what this person is asking. What makes up on the best of us too? I mean, it's one of those things, if you literally have a list that you could create for yourself of all these factors that would contribute to that and then you started writing

it in, it's happened to me a few times where I was just thought I was training, and I was training pretty light, but the amount of stress and the lack of sleep and my diet being a little bit off to where my gut was off, I would sit at the dinner table and the kids were just being kids and they're just talking really loud and being excited. And I would just sit there and like, I have heartburn issues like if my gut's a little bit off and it would just sit there and like I have heartburn issues like if my guts a little bit off and it would just

Oh, it would just be like a fire coming up through my throat and and they look at me like what's wrong with you? And then it became this thing and yeah, I mean it definitely will affect like the stress levels will amount to you know You physically feeling that like through you know your gut or wherever else is gonna end up. No, when you, in fact, and I don't remember where I read this, but there was an actual study that showed that hard training athletes are at a higher risk, a significantly higher risk of having gut issues than regular population.

And the reason why this blew people away is because they're like, well, these are healthy people. Why would they have good issues? These are people who exercise a lot. And it's because they push themselves so hard that these issues become more prevalent. Because one thing you'll find about hard core fitness people is they have a tendency to overdo it.

They tend to not train appropriately. They tend to push it all the time. It's a constant dance between too much and the right amount. In fact, and these same people stack all the caffeine on them too. Everything, everything, supplements and everything and eating a lot of food post workout, which you're already in flame state. Now you're throwing a bunch of food in your gut when you have the systemic inflammation. It's just a recipe for disaster. Super hard workouts, high stress causes change in the gut microbiome. So no, it definitely can have a big effect.

It's funny, I experienced this myself. I'll be training the right amount, which usually means I'm doing well in the gym. I feel strong. I've got good pumps, I've got good energy. And so where does my mind go? Like, oh, that's feeling good. I can go harder. Oh, it's going hard. Yeah. It's just fucking keep going until the shit. Every time. Backfires, almost every single time. So, so here's how you should go about it. Manage and look at your total stress and manage it appropriately. Here's why I would start. I would start with two places, your sleep and your workouts.

Prioritize your sleep, make it a big deal. Two hours before, turn off your lights or wear blue blockers. Don't use electronics. Make sure you do things that are calming, speak softly, all this stuff makes a difference. I'm not making this up. I have a cool room, black out the room,

so there's no light at all, including lights from outside, the street lights or whatever. And prioritize your sleep. And then number two, when you go to the gym to work out, stop thinking yourself, I'm gonna go work out and start thinking yourself, I'm gonna go in there and practice some exercises

and just kind of feel how things feel and feel them out. And then the last thing is I would look at your nutrition, but I'm assuming you've already done that. The reason why I'm assuming that is because your question is, can overtraining cost stomach issues, which tells me that you've probably already looked at your food. You've probably looked at your food and you just can't figure out what the hell's going on,

what's your food. But if you haven't looked at your food, definitely looked there as well, eliminate all common food intolerances. Don't sleep. Make sure you sleep within a feeding window. So you're not eating too close to bedtime. Chew your food properly. You know, all the things that you need to do. A great book on fixing gut issues is Healthy Gut, healthy you. By Dr. Ruscio, he's our good friend. It's an excellent, excellent book. But yeah, no, all too much stress on the body causes this inflamed state and can cause a whole host

of issues and it's funny, Adam, that you talked about, you're client, go to the doctor and the doctor's response is so typical of Western medicine, which is, oh, you're presenting me with the symptom. I have a drug that can control the symptom. It's like, okay, why don't we look at why her anxiety and her sleep is becoming an issue rather than saying, take these drugs that mask the symptom.

Because then what ends up happening is, you keep doing what causes symptoms in the first place, but now you don't feel the symptoms. And then eventually the symptoms will get so loud that your medications don't even work. And then it becomes bigger problems like chronic health issues. So with that go to mindpumpfree.com, check out our guides, they're all absolutely free. We have fat loss guides, muscle building guides. We have a guide for personal trainers.

So if you're a trainer and you want to improve the chances and odds that you'd be a successful trainer, this guide is priceless. In fact, it is priceless, in fact, it's free. So it's mindpumpfree.com. You can also find all of us on Instagram. We have our own individual pages. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Atom.

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