Mind Pump: Raw Fitness Truth - 112: Reverse Dieting with Adam

Episode Date: July 10, 2015

How do you resume eating after dieting hard so that you can fire up your metabolism and keep weight off? By reverse dieting. Now that Adam is done with his show he walks you through how he reverse diets so that he can resume normal eating habits and not balloon up.

So Doug, what's up with the shirts? We have people waiting for the zero fucks and the other shirts that we have available that we've been showing you. Rough and is truth, yeah. Yeah, I know we promised those a while back and I like to keep my promises as do all you guys, but the challenge we're having is the company

that we're gonna be using to supply the shirts. They don't have inventory of certain styles that we want. So we have a choice. We can have just plain cotton shirts, so we can have a really nice tri blend shirt, and we've decided that we want the tri blend. Yeah, the tri blend was way better. It was way better.

More comfortable. It was like a soft t-shirt. Yeah, it's soft. It's really soft conformable. More confident, yeah. But they don't have the colors. I mean, they have these off colors and that work. So they don't have the colors. I mean, they have these off colors. And fuck that work.

So they don't have the black and gray and all those ones that we picked. Yeah. So I don't want to offer anything that's crap. No. You know, I know you don't want to as well. What are we going to do? Well, here's our situation.

We can get good colors for women, both a tri blend t-shirt as well as a fitted tank top and women have been asking for the tank top. Yeah, yeah, yeah. What we're gonna do is we're gonna launch the women's only t-shirts and tanks. And men, sorry, but you're gonna have to wait because we wanna give you something that's good.

So we'll wait for the men's to be available, and until but for now the women's are available. The women's are available? Perfect. Go to theminepumperadio.com site. There's a green button on the top. Click on that. It's gonna take you to the page where you can order

the tanks and the T-shirts. And it will be up for about 10 days. The campaign is limited. It's a limited run. So you better get your shirts right now. Yeah, we're gonna do a real good one. That's it. The women's shirts are typically cut a little different

and smaller than the men's, right? Yes, they are. So for women. So I could put it on. So you could wear it, just look fucking yak. Well, Sal, I'm gonna say you probably won't want of to wear a bra with that. A bra, a sports bra.

A bra. So they're G-string. That's coming next. Yeah. Yeah, the G-string, that's coming next. Yeah? Yeah, the G-string and then the Crotchless Panies. I like that I hear that. I like that. How does?

With the Deg just say Crotchless. We got Dug to say Crotchless on my own hair. Boom, you're welcome. It's official. If you want to pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your mind. There's only one place to go. Mind, hop, mind, hop, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews.

This is Adam's episode. This is Adam's episode. Dude, if I have this, we'll see. We're gonna talk about his rib dabs. All about those rib dabs. How to get them back to fat Get them all fat again reverse dieting time with Adam Schaefer What's up, Adam are we gonna live?

No, we're not we're on dude. We just recorded that I don't know. Doug didn't give the guys are doing that, you know more often to me. No, we're on dude. Are we really? Yeah, I want Let's talk let's tell everybody about Zimida dad about your your your your detailed scientific We've got a clip This is how I want my intro stuff This is how I want to start like this for now on though. This is my intro. This is my intro. Yeah, this is my intro.

63225 And into the guild shape! Shaper! Oh yeah, yeah, yeah. So, um, so, so you need to talk about your scientifically detailed and planned out, just perfect reverse dieting you've done over the last four days. Like, what do you hear about the science? I'm kneesingly clean science.

The titular. Oh, did you say titular? A titular. A titular. You guys are a fucking sell-outs dude Sin of uns sell-outs Jizz right away you guys got to sell me out on the bad food dude you guys are fucking dicks so Let me explain myself here. Let me explain my fat self here. Let's reverse your way out of this one

So this was not part of the reverse diet I know reverse cowgirl very well. So I just wanted to throw that out. Although I will say, I will say that I have managed it, although this wasn't truly planned and go down this way. Now here's what happens after a show for me,

because I've been dieting hard and depriving myself. Well, maybe we should explain what it means. What reverse dieting means. Like what is that? We already explained that on the first episode. Oh, I did. Yeah. We're really excited.

We're really excited. Yeah, we've been so excited. Elaborating. That was the whole first episode of what's talking about what it is. Now it's like here we are, here I am. Here I am, fucking it up already. I'll never.

So, so anyway, okay, so if you didn't tune into the last episode, we explain what a reversed diet is. Reverse diet is when I come out of a show. If I were to go back to eating like how I was eating before show, which is still good and balanced and clean, but like my maintenance, my caloric maintenance level is between 3,500 and 4,000 calories, meaning, if I eat 3,500 to 4,000 calories, I don't gain weight, I don't

lose weight, I pretty much stay the same. That is no longer true now that I've cut for this show because I've got as low as 1,800 to 2,200 calories during this cut. I've now trained my body to get used to eating less and less calories. So I in turn slowed my metabolism down. And if you do what a lot of athletes do after a show, which is post show binge, you were so hard to get super ripped and lean and lose all this body fat. And you pile all of it back on in the first week or two. And maybe even more than that afterwards, because you can't stop this binge. And even if you don't stop the binge and you

just go, let's say you're disciplined enough to go back to your normal maintenance level, which for me is 3500 to 4000 calories, you still put on a bunch of bad weight because I have to retrain the body to get used to that. So that being said, the strategy always is for me to add about 200 to 500 tops calories per week per day. So if you end at 2200, the next week is 24, the next week is 26, all the way up. And by the way, I wanna say this before we continue, your hair is beautiful today.

It's Goldie Laugh. I've never seen it is curly and luxurious. People have seen it. You remind me of Tom Seller. This is El Natural, dude. This is your hair with nothing in it. Yeah, yeah, no hat. Nothing.

So I was on Periscope with it. It was the other night. It's like Superman curls everywhere. Did you watch Periscope when I did the protein pancakes the other night? No, I haven't seen your Periscope yet. No, I know, you don't. Justin gets on there and Doug gets on there, really.

Yeah. I was talking about it. Sorry. I was on there. No, I know you don't. Justin gets on their dugouts on their reals as well. I was on there. I know. So much for that man crush, she said you had on me. I just look at your porn. So anyways, I'm on there. And I have it's nighttime. It's eight o'clock. Of course, I'm in a bank. I guess got done relaxing and about to watch some movie with my girl. And so my hair is like the way it is right now, which is sale natural.

And everybody's like, so when it was like, did you, do you perm your hair? No, I don't fucking perm my hair. I actually, for what little hair I do have left, I naturally curly hair. All 15 strands are really curly now. All 15 strands. God, you guys are dicks. Sell me out first. Now we're going to talk about my fucking fitting hair.

Telling you how like, I'm just telling you on nice to you. I'm just telling you something to you, Mr. Handsome is man in the world. It's fucking great that you're going to lose your hair, OK? Because that makes the rest of us feel a little bit better. You know, OK? I should just be happy that I last as long as I did because both my father and my grandfather both lost their hair

And they're early. You still got playing hair, dude. I don't even know why you bring it. I get to come over I can find you're fine. I haven't get to come over yet. You know, so it's not there yet You got at least another three four five years. Well, I use It's starting to accelerate I got a bear I got a bearer by girl soon because I don't know if I can pull the push will this look off. I get a locker down now. You look good in the hat though, you do. I idea, pull it off.

See if I am bald, I'm fucked. I look like shit in a hat. You know what I mean? I don't care about your Italian hair bro. All Italians have great hair bro. No, we don't. A lot of us go bald dude. It's, you know, really?

Yeah. No. Yeah we do. My grandfather. My Italian buddies are bald See oh, that's crazy. Yeah, it's a times no I know you know, we don't super thin you know my secret is what I've been using I've such a nerd I've been using saw Palmetto shampoo for like 10 years. Yeah, saw Palmetto

Blocked the DHT receptors. I just have tried and yeah No, I'm just trying to they keep it together. Yeah, because I'm nerding out. All right, I'll stop. Anyway, it's all pull out of shampoo. It works for her. Yeah, continue. I have a... So what was I just explaining?

I was just explaining, oh, the process of adding two to 300 calories. Yeah, sorry, didn't mean to go off. No, no, no, it's okay. No, I was. It's okay, we always can't, you sure. Whatever. It's a great, I love talking about my thinning hair.

It's awesome. So anyways. I feel a great. I love talking about my thinning hair. It's awesome. So anyways. I feel like I need to share about my white pubies. No. You need to talk about this. You found some? Yeah. Fuck, too.

It was really upset about it. You know what though? That's not it. I ripped them out, right? Oh, hell yeah. God damn it. See, what do you do with that? You can tie that.

You can shave that. Who ties their pubes? I'm just saying what you wanted. Hey, hell yeah. God damn it. See that's like what do you do with that? You can die that you can shave that. Who dies there? Poo will see you. Yeah, I just say what you wanted. Hey bro, I got grays for days. Me too. I just die on top. I think I might stop dying my hair. I'm gonna frosty. Do they really? No, it's more like skunk boy. Skunk boy. You know what? It's kind of in style. I'm out of have grays. I mean, it's very it's actually a style for men and women right now. A lot of women are dying their hair gray and white, almost like white. Like it's old white. Well, thanks for trying. Like storm from the X-Men.

Yes. Yes. That's kind of the look right now. And gray, the distinguish gray look for men is actually, a lot of, I know guys that do that do that, do that purposely put it in there like that. But not distinguished pubes. More bald. Yeah, that's it. Nobody tries to look bald.

Bro, let me tell you something. Buffed. Listen, listen, buffed and bald looks good together. You ever seen bald dudes that are yacked? They always look good. Well, yeah, buff looks good. Buff looks good with an afro, with a part, with a fuck cover. No, buffed and long hair doesn't look as good as buffed and bald.

Oh, I think I'm going to. Buffed and long hair. I think our boy Craig would have to disagree with that. What about Conan? Come on. Craig would have to disagree with that. I guess you? Come on. Craig would have to disagree with that. I guess he arrives. I guess he arrives.

Yeah. Yeah. I hit it. Craig's pretty sexy. Craig's pretty sexy. Yeah. Yes, he arrives. So back to this reverse diet.

Wow. I don't even know what the fuck we're talking about. Here we are. Who's managing this radio show? Fuckin' Doug. Doug. Get us on track. Let us do that.

I know. Get us on track. So's do that. I know get us on track So the reverse diet which I know there's people like like tuning in just for this. They're like where's this mother fuck you? We're talking about the reverse thing. What are you reversing? I know why we're talking about Justin's boobs and Adam's sitting here That's the way it goes. Okay Play the podcast roulette. Yeah, you gotta you gotta eat the cereal to get to the fucking prize, okay? How many people do you guys think that we actually, I mean, we know we have tens of thousands of followers.

We don't even feel like we're really a chance of hundreds. Well, you just know, I'm just, okay, I know like our, our ego's are ginormous right now, especially after we go out and pub with these days and now people are huge mind pump fans and we get recognized and blah, blah, blah. So but how many people? Oh, yeah, our minds are just Climbing I'm every day. Oh, I actually had two people. I so that's funny. You guys say that because I had two people I had two people say something about you guys that wanted it. They wanted

Yes, they continue they wanted to say hi to you guys at the show and they didn it. Wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait my kids, okay, and we're like eating or something, yeah, I don't say anything to me. But if I'm peeing, if I'm out, if I'm peeing, I don't do the urinal toxin. You guys do that? No, if I'm out, I mean, unless it's with you guys. Here's the truth, if I'm out,

and you want to say hi to me, go ahead, I'm the coolest guy in the world. You guys know that. The point I was trying to, the fucking point I was trying to say was, I wonder how many people we've actually pissed off because we do this. Oh, I know.

It's just like, totally. Because of course, we fuck up their legitimate questions all the time. I have seen a couple people, like, was it on our mind pump? Here's the thing though, it's great, you know, eventually we get to it, right? Yeah, no.

There's a fast forward button. You don't like this shit, just fast forward it. You want to get pissed off. You want to know what's funny? You know what's funny? People getting pissed off for free information. Dude, so I, so I, that's what's funny. I met a guy this weekend.

I met a guy this weekend. Fucking great guy. Really overweight. It hasn't worked out a long time, right? Super overweight. Has no plans on working out, huge mind pump fan. Yeah. Huge mind pump fan.

He hates working out. So he probably fast forwards when you talk about exercise. Yeah, he was. So he's like, he's talking about pubes. No, I do have some friends that are like that. I actually, I have a loop. I have non-working out friends that are always pro all the other stuff.

I mean, I guess for those that are listening right now, that actually hate this right now and then are enjoying this. So, you know, be patient with this. This is fucking hard, man. We just can't make everybody happy. So the best thing that we can do is just be real as fuck, which that means I'm gonna talk over these two guys all the time. Justin's gonna have annoying things that he interrupts

with there right now. And Sal is gonna have stupid ass shit that he says, like he's not in the cars. And then he'll come right back the next week and give me some brilliant information that you're gonna use. So that's us in a nutshell, man. So just fucking deal with it.

Or if I just said fast forward. So I jack you, I can. So this week you're at 22, 2400 calories. Yeah, yeah. But you did that all one day though. No, no, no, no, no. So, it'll be between two and 500, and it's like day to day, right?

Because just like before, even when I'm cutting, you know, my expenditure is different on different days. And so, I actually went out and bought myself a new Fitbit. Oh, that's, that's right. I see. Yeah, so. It's on it right now. Huge fan.

Huge fan of them. And, you know, Justin's talking about his base watch. All those are great tools. The primary function I use it for is for steps and calorie expenditure. So that's the main thing I'm trying to focus on right now. I want to try and see what I'm consistently moving at. And so I had another reason why is because I actually wanted

to enjoy some food. I just want to keep it real right now. So normally what I would do is go 2200, like you said, 2400, 2700 inch my way up. Well, I wanted to enjoy some food. So typically when I would do is go 2200 like you said 2400 27 and I inched my way up. Well, I wanted to enjoy some food. So typically when I'm on a reverse diet, I'm doing no cardio. I've done cardio every day. He's trying to make up for the damage. I'm trying to make up for the some of the damage that I wasn't planning on doing. Now, before you judge me, okay? Too late. Yeah, before you judge me, before you judge me,

I have kept it in somewhat moderation. And I'll admit the stuff that I went overboard on and then I'll keep it real on the shit that I do this. So first of all, I have a list of things. And my girl says, this is how she says it, she says it's the stuff that never lets you down. So, and anybody who's dieted before really hard and then came off a diet and then decided

to eat some bad food can relate to this. If you don't, then pay attention, I'll explain what this is like. When you cut down and you do that and you've eaten so clean for so long and then you switch, there's a lot of things that you think you really want and then you eat and it's like you're on the fucking toilet, you're stomachs gurgly, and you're miserable. And it's just a letdown. It's like, man, I haven't eaten anything like this for eight to 10 weeks or maybe longer. Because you built it up in your head. So much. You built up in your head and then you dive into it and you can even finish it because your stomach is just miserable. So those are

the things that we, you know, are letdowns, right? Well, then there's these foods that I've obviously because I've done several shows that I know that are that never let you down. So my girl said that the foods that never let you down and here are my list. So at the top of the list, In and Out Burger never lets me down. Doesn't matter if I haven't had it for

a fucking six months or not. You should get one on the way home to that. Okay, so In and Out burger never lets me down. And even if I am in the you think in and out have you ever been over in Santa Cruz and had you enter you introduced it to me. It's if I lived in Santa Cruz, I would eat that instead. Yeah, it's that good.

Yes, that it's that good. There is actually a place at Oak Ridge Mall called Buckhorn Grill. Oh, yeah, yeah, yeah. They do like all good stuff, bro. Organic grass fed stuff that going on over there and they make the most amazing California burger. F**k, I wish you didn't tell me that.

Oh, bro, you had to close. And you'll like it because it does not taste greasy and nasty, it tastes very, very good. You'll like that. You'll get both of that. So in and out. So in and out is a go to never let me know. I have to have we ate a lot of like,

Chipotle style places, where I can get like chicken rice bowls and things like that, and I skip out obviously on the chips and guacamole. Absolutely love chips and guacamole, never lets me down. So that's always on the knockout list. So in and out burger, chips and guacamole, and then one of my all time favorite sweets, I have a sweet tooth, is a cinnamon.

I gotta have my cinnamon. I gotta have at least one. And it is very rich and sweet, and I know that people say, oh, it's still sweet. Do you put butter on those, buddy? No, I don't add. I don't add any.

This pain is buttered. I know, D.E.C. It puts a more butter in it. It doesn't have enough to burn it. It's already gone. It's in 900 calories, a fat sugar to it. Butter you down. It's got plenty for me, so. It's not for your party. It's already guys 900 calories of fat and sugar. Butter you down. It's got plenty for me.

So sit up, sit up, sit up, is a must go for me. The other never let us down is a, and it has to be from this place. It can't be another place because the other place has always let me down is nothing but cakes. So here's a plug for nothing but cakes.

I don't know if you have one in your city. If you don't, sucks for you, because it's the best. It's worth shipping to your house. Red velvet, yes. Red velvet, nothing but... So what's the difference between red velvet and chocolate? The dye. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, it's actually really, what makes it red is the dye. And it's, it's, it's, it's, so it doesn't fucking taste anything different.

But it's got a different, it's got like a vanilla. And there, yeah, it has different, a little bit to it. It has a little bit different bases, more sugar and sweet to it. And then the frosting is cream cheese. So they use cream cheese instead of using like your typical frosting for cake or cupcakes or whatever like that.

So, um, and but nothing but, and that's just it. Some of them are the way they do it, and their recipe is just weak sauce. Nothing but cakes, it doesn't have to have frosting on it. I can eat it dry, it's so damn good. It's freaking melt in your mouth. So, that is a must if you've never tried that. And then, lastly, I believe I'm trying to think

if I nailed them all. Protein pancakes. So two things. Oh, protein pancakes, that's a kind of in my diet. So, I kind of keep trying to think if I nail them all. Protein pancakes. So two things. Oh, did I? Protein pancakes. That's a kind of in my diet. So I kind of keep that in my diet anyways. Is pizza.

I got to eat pizza somewhere. And this time we did our homemade pizza because any other pizza makes my stomach turn because it's too rich and dairy and saucy and oily if I get it from a place like round table or something like that. So I like to make our pizza homemade so it's not that much damage. And then lastly is I'm a big frozen yogurt fan so I need to get... And frozen yogurt is actually one of those things that I allow in and out of the diet as a treat or something like that.

So it's not like I won't go back to having this, but I kind of go overboard at least one time. So at one time I'd get the colossal size and, probably put a pound worth of frozen yogurt in there. I like those little swirly gummy bears and Italian sprinkles and shark-o-stick things. What did you call me? I said, did you call me something? No, I thought you might, they're a, they're a, it's a towel, it's an Italian like, ice cream. No, it's a cookie. It's what you call me something? No, I thought you might not. There it is. It's an Italian, like, ice cream. No, it's a cookie.

It's what you call your dick. It's a, they look like a straw. They look like a straw. Oh yeah, yeah, yeah, yeah. I have no idea. Oh, you don't? No, I don't. That's an Italian.

Yeah, they're good. It's like an Italian cookie or whatever. They're good. I like those in my frozen yogurt. That's like my frozen yogurt. So, so, so, so, so, so, so, you're supposed to be reversed dieting properly. So, what have you done?

That's like, what, tell us about how you fucked up. Well, and that's how I fucked up. So how I fucked up is by kind of overdoing it on somebody's thing. So for example, like when I had to send a bun, so normally like a one centa bun's like 800 calories. So I would like I would manage that in the diet. So I'd still stay around my 24, 126 hundred,

but I would eat clean. And like what I did before that, I had our like our lettuce wraps. So that's something like so I'm having lean ground turkey wrapped in lettuce, which is in a half of a medium avocado. Yeah, you told us this. You had a whole siltly of three of them. And yeah, I had three and a half of those scintobuns that I said, I want. The plan was like one for 800 calories. Instead, I've had 2000.

This escalated quickly. Yeah. And because of that, my ass has been doing cardio to try and still stay true to the whole reverse process for me, but ultimately, I like to not do it with any cardio and I'm slowly inching my way up. So I have a question. If someone's reverse dieting, and they're following that, what you're saying in terms of, you know,

adding 200 calories or 300 calories a week, what about the macros? Do they change, or are you keeping them as they kind of were? So they almost mirror what it was going down. Okay, so like how I like carbonate car, how I carps. Not the last week where you're no, yeah, that I didn't count the last week

is like extreme and healthy whatever that. The week proceeding to that, right? Right, right. I will kind of basically mirror that. And I'm actually kind of mirroring all the way because if you look back eight weeks ago at my diet, which I have everything I keep trying. Oh, you just did something interesting

with your hands there. So I'm getting it now because I saw that. So let's try and explain that. You're trying to mirror how you went down into the diet by coming out of it, following the same thing just backwards. Yes. Does that make sense? Yes.

So like two weeks out, that would be your first point and then you go to three, four and go out. Ah. Yes. Yeah. That makes a lot more sense. And the only, and the, and the, and the, Justin's head just exploded. And the only difference is, and this is how, and I guess this is, I guess it's good that

we're doing this live. If you were to hear how I handle this is how I wouldn't be doing cardio. And but now because I've kind of gone over on some things that I wasn't trying to schedule or plan to do that, that's how I've kind of combated it. So I'm using my Fitbit to track my steps and track my calories that I've burned.

And normally my body burns about 3500 calories. So like yesterday, you know, because I went overboard, I ended up getting my ass on the cardio, I actually did cardio twice and went for a hike and showed that I burned 4900 calories yesterday. So, you know, I just because you're moving your wrist a lot, you know. But that's because that's because I over consumed. wanted to make sure that I did so that I guess I guess I guess Maybe that's something that we will include when we write the guide on this because I guess that's real life right and you know One of the ways that you can how you can use cardio is to combat those days even though ideally you want to reverse diet out of it Without having to use cardio because unless you love doing cardio every single day of your life

I choose to use cardio as a way to kind of count. So in your last resort? Yeah, exactly. It's to count or something. And that's how I feel is that, hey, if I really want something and then, you know, I'm not competing for a show right now, I'm coming out of a show. So if I'm 1% fat or that, you know, body fat this week then last week, don't fucking matter.

You know what I'm saying? And I'm healthy enough of a person that it's not that big of a deal, it's not like I'm in reach of hitting obesity. Well, I think the reason why people screw up, part of the reason besides the fact that they like to eat the food and you've been so deprived that you just go nuts besides that, when you come out of a show, you'll have a week where you eat shit, a lot of calories and you end up just building more muscle.

Oh, and you look good, yeah. And so you think you can get away with it. Exactly. And then week two, week three, come and then boom. Turn building more muscle. Oh, and you look good, yeah. And so you think you can get away with it. Exactly. And then week two, week three, come, and then boom. Turn into a thing. Then yeah. It turns into a habit, you know, because those first three, four days, you're just, you're just strong and shit

in the gym. You got crazy pumps and vascularity. And you're like, oh, look at this. I could just, you know, I think it's a perfect point. And another one, I think. Well, because your body doesn't want to starve. I mean, it gets to the very root of it.

It's like, you know, you're going through this process that is very unnatural, that you're taking your body in a state where it's fighting. It's fighting to survive. And you're lowering your creating a more intensified environment for your body to try and overcome. And so every time you're cranking that notch and getting further into the extreme portion of it where you're going to show more definition, that's where you talked about it gets into that really unhealthy zone. And now, in order to get back to health and thriving again, you can't just jump all the way back, right? You have to really like be as planned, right?

Yeah, planned in thorough with it on the way out. I think I can't remember where I read this, but somebody wrote this and I thought of a great point. And they were talking about how America doesn't have a weight problem. We don't, we don't have a weight problem. We have a problem with keeping weight off. Well, as Americans, people lose weight almost exactly almost every American that's battled weight can tell you that they've lost weight before or they've been at the

weight they've wanted to be at or have lost 50 pounds or 20 pounds or about the problem is we have a we have a very hard time keeping the weight off and managing that and that this is a big part of what you're just saying right now is you can't just jump right back over to it. And what happens is people just keep doing the same extreme one way or the other. They cut really, really hard. They lose the 20 to 30 and then we're doing about non athletes right now. I'm some of the average person like I'll get into the athletes in a second, but you go an average person who's just trying to lose 20 pounds and they do everything they can.

Eat salads, take classes like crazy, run around and and they push, we push, and they lose, and then they go back to what they were before because they got ready for this bachelor at party or something like that. They balloon up, not even, not only back to their weight, but even more than that because they can't stop the binging or whatever, and then what do they do when they, they finally get to a point where they're like,

oh my god, this is the heaviest ever been. So then when they do, they go right back to that extreme again. And each time they do that, they're just killing their metabolism and then each time they're just, their fat cells are growing. So they're getting fat or each time. Your body wants to store fat. I mean, why wouldn't it want to store fat?

You know what I mean? Like, it's something that's so simple that people don't realize. Like your body is trying to, you know, maintain its, like, highest function by storing energy. Right? We have this system in place for a reason and like I mean, it's very primal and it's in it's for survival reasons. Yeah, it's to our benefit. We haven't grown out of that primal state And people just you know, we we forget about it and we we think that you know eating it's this it's this ritual thing It's this social thing. It's all these things that we always have to be in and like it's this ritual thing, it's this social thing, it's all these things that we always have to be in.

And it just, it takes, it's this counter-cultural idea to understand that, you know, look, we don't always have it available. Well, it hasn't been very long that humans have had food available whenever they want it. It's actually, it's been a fraction of time. And people do not realize this simple fact, here we go, ready? Simple fact. We do not need nearly as much food as we think we do.

Period. People think they need to eat all this food and I need to have a big breakfast and a nice full lunch and a big dinner. Most of us, especially nowadays, don't need, you don't fucking need that much food. You just don't. Especially not as a great point.

So touching back on what I had this fit bit. So here's a little fact for you guys too. The average American takes 3,000 to 3,500 steps per day. That is fucking nothing. That's nothing, you're not moving. That is nothing. If you go out, okay, here's another level's gonna. Here's another level's gonna weigh down.

If you go for a walk, okay, a walk, not even a super hard power walk, not a job. Like, well, like a 30 minute walk. Go for an hour walk. Okay. One hour walk, okay, will accumulate between five and seven thousand steps. Just one. One walk.

And the average American does not hit three over 3500 steps in a day. That's fucking insane. And that's the average. Yes. So if you are lower, if you work at a desk, you're probably lower. Yes. You're probably. I have I and I just don't need that much food. Well, walking, like standing is the new walking. I'm not, you know, I'm going to be clear about that.

Yeah, people think, Oh, I'm active because I stand because that's that's the first thing they can address because of how far we've gotten as a culture and you know, with corporations and the demand. This is a great point. You know, standing is the new, wow, I'm doing something for myself. I get eight. Oh my God. I can't do it.

I get eight. I can't do it. Yeah, let's take a standing break. Everybody high five. He's so true, bro. He's fucking ridiculous. You know, I get this from like my teachers, right? They're like, oh, I'm on my feet all day long.

What does it fucking matter if you're on your feet all day? I know. You're burning five more calories. Move squat. Yeah. Did you use those muscles? Yeah, exactly. You should not burn a lot of calories pacing back and forth from the whiteboard and and on top of that we've been sold so heavily by the food industry that breakfast There's this there's this this whole category of breakfast foods. There's this whole category of lunch foods. You need so much energy. There's this whole category right of dinner foods.

And this is the stuff you eat for breakfast, and this is what you eat for lunch. And you can't skip one of those meals because now you've skipped a whole category of foods. Like if I say breakfast foods, what do you think? Eggs, bacon, toast, pancakes. You just listen to sound McDonald's egg with muffin, dude. If I say lunch, what do you think? Sandwiches, soup, salads. If I say, if I say lunch or do you think sandwich is soup, salad,

if I say dinner, what do you think? So it's all advertising that you have to have these three fucking meals. You don't need that much food. If you wait once a day, you'd be okay. You don't move. You know my favorite thing is a teleclient now, like who says, I don't know if you guys had this before.

You know, I have a really hard time with breakfast. I'm not a real breakfast. Don't eat it. Yeah, I go, well then don't eat it. They're like, what do you mean don't eat it? Breakfast is the most important, no, don't eat it. It's the most important meal of it. It's sold to us so hard that we believe it.

Don't eat until dude, don't eat until you fucking lunch. What? Thanks, General Mills. You're not fucking idiots. It's so true. Oh, God, cereal is like fucking poison. Start off poising our kids around the gates with cereal. Yeah. Fuckin' idiots. It's so true. Oh, God, cereal is like fucking poison. Start off poising our kids throughout the gates with cereal.

Right out the gates, bro. Well, I mean, it's just crazy to me that it's so ingrained in our culture to the point that, and then the fitness industry, of course, took it and does what the fitness industry does best, which is puts everything times 50 on turbo. And it's like, yes, three meals are important, but you know what's better than that?

Six, six. Concentrated for the first. Eight meals. Yeah, and you need to have, you know, 50 grams of protein at every meal. And you need to look. Yeah. It's advertising, ladies and gentlemen,

you don't move. Look, check this out. Ready? It's frustrating. Me, Justin and Adam, will, on average, we're not, you know, trying to get crazy. On average, we'll work out an hour a day. Okay. We're all sedentary. Oh yeah. That's it. The three of us right now on this are admitting we are sedentary and we work out for an hour a day which is an hour

more than 90% of people in America. Well, and here's the thing. That's part of why I got the Fitbit again because so my very first show I used my Fitbit and it helped me a lot. I still don't think I've reached the conditioning I had on my very first show in comparison. And it's such a great tool because we mind fuck ourselves all the time on what we think we were really active or we go to the gym and man I'm fucking bust balls. I was drenched in sweat hard workout. Who? Yeah, I was active today.

No, no, no, no, I wasn't. And when I wear my Fitbit, it's glaring at me. I had to look at it go like, oh my God. Here I thought, because I was in the gym for 60 minutes, hitting it really, really hard, that I was gonna look down and see my calories expenditure way up there and see my steps way up there. And I'm like, dude, I'm at 4,000 steps right now.

It's three o'clock in the afternoon already. I'm not even on pace to hit 10,000. And I've been going. I got up, I walked the dogs, I got up, I was walking around my house, I was doing things, I went to the gym for an hour. I would have thought today was a pretty active day. 4,000?

For me, I think that's weak soft. Like I want 10,000 plus steps a day for to consider myself staying active. So I gotta go back to the gym, go get my ass on a treadmill and go run. It's so funny, because like, if you think about back in the day, what people had to do for labor and job and just like,

you know, just to make a meal. Dude, just to make a meal, you know, it grow their own plants, you know, milk their own cows, you know, they're coming home, they're cleaning, they're cooking. You don't sit down. Everything washing clothes burnt like 6,000 cowlars. Did you guys ever have clients who come back from Europe

and be like, I ate so much food, but I didn't gain any weight. You just get a walk around in there. And everywhere. Because you walked three to five miles a day. Yeah, you know, because you're in some old town. It's not some magical Mediterranean diet that did. No, I mean, it's definitely healthy. I mean, that does help. It's a definitely healthy diet, but you're in some old town. It's not some magical Mediterranean diet that did. No, I mean, it's definitely healthy.

I mean, that does help. It's a definitely healthy diet, but you were moving a lot. Well, and that's what I meant by the whole steps and just to me, okay, so every client I ever get, you know, now, and I started doing this years ago, I started doing it when I, when it opened my eyes, you know, probably seven plus years ago, maybe more. So every one of my clients, I forced to get,

that's part of the deal when you sign up with me, is you have to get one of these tools. Because it's such a huge eye opener, and it's such an easy way for me to give subtle goals for them. You hear that Fitbit? We'll go ahead and take some promo code, we'll throw it in our listeners. Unless, you know,

yeah, if you go to Fitbit.com, and you put it in mind pump, I'm just kidding. I don't know. We don't get shit. You need that though. I mean, it'd go to fit, if you go to Fitbit.com, and you put it in mind pump, I'm just kidding. I don't know. We don't get shit. We need that though. I mean, it'd be great to, it would be great for us to team up with something like that.

I would love to team up with a company like that because in, you know, any of those companies that actually, that's legit, man, we can, there's definitely value there. I mean, we talk about the neat principle. I mean, this is what we're talking about, like, all the time. Yeah, and it's, it's, it's changed how I coach this

because my average client is not a men's physique or a bikini competitor, and it's not even a guy who wants to get super ripped or buff or even a girl who wants to look so sexy she could be on a cover magazine. It's normally the average middle aged American who has aches and pains and has got 30 to 50 pounds overweight and their doctor has told them,

you need to move your fat ass. And so they pay me to tell them how to move. And ironically, the best advice I give them is some of the simplest advice. Like, you know, yeah, we spend some time talking about biomechanics and their postural deviations and addressing things like that, but really, ultimately, they're there about the weight.

And when I start telling them the best thing that we could possibly do is for your weight, it's fucking moves. Yeah, how many times did you sit down today? Yeah, exactly. Simple. How many times did you sit down all day? You know what I'm saying?

If that's the case, maybe better questions that have the time frame. Yeah, yeah, exactly. And you know, so I will coach towards that, that here's a deal like you got to, you got to walk this much and I've had sessions with clients where that's what we do for your hour. Like I explained to them, listen, me making you move just non-stop for an hour can be more

beneficial than us working on this or us doing that or us doing something else because you're just not mobile enough. Like we got to move. We got to get your steps. It's a plus of four thousand. Yeah. If you take it at that simple of a process, you know, then you can like slowly get more sophisticated as we go into it, you know, and get deeper and deeper.

It's not. And then the thing is that irritates me on some level is that some people that have that mentality and they just want to walk. They've been just walking like forever. You know, it's great. You know what I mean? And then that reminds me of the whole analogy of like, I remember I was doing this grocery store tour, which I mentioned, you know, I do with my clients and it was breaking things

down. You know, they were grabbing products. I was kind of explaining it, reading the back of the nutrition label with them and everything. And this guy is like, well, you know what you should do is you should just stay along the perimeter of the grocery store. Yeah, I heard that. Yeah, well, you go fuck yourself.

I'm just teaching right now. Okay, I appreciate your anecdotes. Yeah, not I didn't say that. The friendly trainer they call. The friendly trainer. No, but you know what I mean? It's so irritatingly generic that it's absolutely what you're saying is 100% true. That's where you need to take people.

It's like simple as possible. Oh yeah. But guess what people, we do need to go into greater depth as we get further along in the process. You said that was really a good point. And, and this is to piggyback off that again is that, you know, if you, first of all, and I know people, especially, you know, I know a lot of older clients have had like this where, you know, I get up every morning and I do my walk, you know, they walk for an hour, they do their

thing with it. Well, that's all they do, though. And that one walk is there, 4,000 some steps. And then they eat like shit all day long. So, you know, there's there is a lot of their things addressed and just walking. And then that's the case. But even even breaking it down simple to that person, it's like, okay, well, if you've been doing a certain thing or the lifestyle in your lifestyle, and it's active, and it's good for your own thought, none of that is going to change. What you're going to do is stuff in addition to that, and then we're going to fix all the other things like the food and stuff like that, because that doesn't even count because you've learned. That's what you've been doing.

Yeah, you could do that forever. I'm taking you where you are. You're going, you know, you're making progress. Well, I don't know if you guys know this, but if you do something enough over time, your body becomes so efficient at that movement. Oh, yes. So like, if I, so like it, that. Right, so if you put me in a swimming pool right now and told me to swim, you know, three laps, I would burn a shit load of calories more than a super high level swimmer. Because they become so efficient at that movement

and same thing with running, same thing with cycling. So, That's why you see the guy at the gym that happens in two to four weeks with cardio. He's on the stair master and I'm kind of like throwing my dad under the bus on this one, but you know Always doing the stairmaster and like this is I'm healthy, you know But like his never changed like his bodies never changed You know, it's because like that's that's what your body's adapted to all over the years and that's what you know

That's where you are that's a great point. So those that are listening right now that are cardio queens and kings, are cardio bunnies at Gomes, that's what Nicole said the other day. I know, I got cardio bunnies. That was cute. If you're a cardio bunny and you do the same mode, meaning stair master all the time,

sorry, I know you get like you sweat like crazy from that or what I'm with that, but you, if you've been doing that for more than four weeks Your body has become so much more efficient by week five and six than it was the very first time you hopped on that and by efficient I mean you're burning less calories you're burning less fat and so the best thing you possibly do is go do the fucking elliptical or go run on the treadmill Go do intervals or just go lift weights. Yeah. So there's so many other things. So you have to keep that in mind. So just because you're on there and you are moving a certain way,

like Sal said, your body just becomes efficient by doing that. So. And by the way, if you have limited time to go to the gym and you have to choose between weights and cardio and you want to lose weight, do weight. Do weight. Do weights. Weight is more effective.

Your body does a squat for an hour. Your body will adapt to it nearly as quickly because weights change so much. Wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, wait, and deadlifts for the entire, it was probably a 70 to a 90 minute workout. Don't know what a fucking shitty combo. You must have felt great. Dude, you did such a great point. You know what I'm saying? That was cardio. My heart, I don't know my heart ever dropped below 120 beats the entire time I was doing that.

In addition, all those great full compound movements that we talk about incorporating every single muscle in your body, like fat expenditure and the benefits you get of that for the next week in comparison to one hardcore hour of the treadmill or stereomaster, can't compare them. Excellent. All right, absolutely. How we doing on time, Doug?

38? It's about time to go. It's about time to go. It's about time we get that in and out, Bert. Let's do it, bro. You got that in your brain. So everybody, you better stop eating garbage, okay? Let's go get some in and out.. Let's do it, bro. You got that in your brain. So everybody, you better stop eating garbage, okay? Let's go get some in and out.

Yeah. So today I'm dialed in again, so I dialed out. Welcome to the hypocrite show. Yeah. We're good. We're solid. If you guys, those of you want day-to-day stuff, I'll be trying to check in with my periscope at We Love to Hit Adam.

So check it on that. If you're not following that periscope, make sure you guys are following that one and also following our mind pump periscope. I might get on there. I'm thinking checking on that if you're not following that periscope make sure you guys are following that one and also following our My pump periscope I might get on there. I'm thinking about it. Well, we'll get that situated. You should bro People want to know people want to see the exciting things you do Doug is laughing right now Want to see you like in the moment of taking yourself Okay, guys, so I'm reading right now What a sea really good, but that's how, okay guys, so I'm reading right now. You want to see your real soul.

Dude, but that's how, I got felt bad. Like, I'm like, okay, I'm in charge of a mind pump. Dude, Justin's looking chicken. Justin did chicken, Justin did the record. Sometimes I don't know, yeah. I told you this. He recorded the chicken for like 10 minutes. Yeah. But it was so great. I was so laughing when I was doing this.

I couldn't look away. My girl and I were watching. She was like, I can't believe he's doing this I were watching you as you could she's like I can't Please do this right now. Yeah, and they're like we're sitting there watching like and I'm still watching on We're still watching you know one one you guys watched it You know one day when we get when we build our own mind pump gym just for us We'll be a laparoscope like live. Yeah, we're still a little bit of disconnect. So yeah once we get all on one I feel like we're doing pretty good for my guys that are not in a techie shit like that Yeah, I mean that tech because just in those techie stuff,

but I think that's like young social media stuff. Yeah, but I'm not into, yeah, like the Snapchat, I never did that and like, you know, it's like the next thing. I do, I do like Periscope's of your dick to me. Yeah, that's what I call Snapchat. That's because you can't save it, but then I find out you can screen capture it, so the fuck you? Fuck.

He caught me at him. All right, dude, let's look at that burger. Thanks. Thanks. Yeah, great pubical Why pubies Thank you for listening to mine pump for more information about this show and to get valuable free resources from South Adam and Justin Visitors at www.minepompradio.com Until next time, this is MindPump.