Mind Pump: Raw Fitness Truth - 1504: Balancing Fat Loss & Muscle Gain Goals, What to Do When You Hit a Plateau, When to Change up Your Workout & More (Listener Live Coaching)

Episode Date: March 6, 2021

New UFC Gym Grand Opening in Mind Pump’s neck of the woods. (3:45) Mind Pump Reminisces: The old school culture of creating successful gyms. (5:58) The growing trend of ‘helicopter parenting’ and the dangerous consequences from it. (19:18) How Adam has been using the ChiliPad to wake up naturally in the morning. (24:03) Weird News with Sal: Whale vomit is worth how much?! (25:58) Caldera is a HIT with men! (30:36) Micro-dosing and self-awareness. (31:41) #Quah question #1 – How can I break out of a plateau? (42:55) #Quah question #2 – How can I balance fat loss while maintaining my muscle-building goals? (50:56) #Quah question #3 – Advice on when to know it’s time to change up my programming and nutrition? (59:18) #Quah question #4 – How can I get to my goal of 14% body fat the right way? (1:06:33) Related Links/Products Mentioned March Promotion: Get in Shape for Summer – Promo code: “SPRINGBREAK” at checkout Mind Pump #1390: The State Of The Gym Industry With UFC Gym President Adam Sedlack Mind Pump #985: Mark Mastrov- Fitness Industry Empire Builder, NBA Owner & Original Mind Pump Mentor iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure Visit ChiliPad for an exclusive offer for Mind Pump listeners! Best Mattress Cooling Pads From Consumer Reports' Tests Thailand woman finds whale vomit worth Rs 2 crore while walking along the beach Visit Caldera Labs for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Columbia professor: I do heroin regularly for ‘work-life balance’ #1593 - Dr. Carl Hart - The Joe Rogan Experience - Spotify MAPS Powerlift | Muscular Adaptation Programming System MAPS Fitness Prime Pro | Muscle Adaptation Programming System The Hip Airplane - Squat University MAPS Fitness Anabolic | Muscle Adaptation Programming System Macro Guidelines for Building Muscle – Mind Pump Blog Intuitive Nutrition Guide | MAPS Fitness Products MAPS Fitness Performance | Muscle Adaptation Programming System MAPS Fitness Anywhere | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Carl Hart (@carlhart)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You are listening to the world's number one fitness health and entertainment podcast. Congratulations. This is Mind Pump. 3, 2, 1, Go! Alright, in today's episode, we answered live questions from people who called in. So these are listeners who called in and gave us an opportunity to coach them through

their fitness. That's the back half of the episode. The first 33 minutes, though, was an intro portion. This is where we talk about, you know, fun stuff, current events. We tell stories. We talk about our sponsors. So let me give you a rundown of today's episode. We opened up by talking about UFC Jim. that's grand opening next to where I live, and also told some Jim stories, some real fun Jim stories from back in the day when we were managing Jim's in the early 2000s, or even late 90s.

I've been around for a long time. Then we talked about helicopter parenting, and some of the problems that can be causing. Adam talked about his chili pad, and how he set the function now to wake him up by warming up the bed so that he wakes up naturally. Ladies and gentlemen, this is real. It really works.

You actually wake up softly like you're waking up on your own. It kind of hacks your brain a little bit. By the way, chili is a company we work with. So they make these water-cooled or heated pads that go on your bed, and you can structure them and program them to warm up and cool down throughout the night to work with your sleep cycles.

Really, really brilliant stuff. They really, really work. And they're first place in consumer reports of the best one, number one. Go check them out. Go to chileatechnology.com. That's CHILI-technology.com-fll-mine-pump. And then use the code pump 1515 that's pump 15 for 15% off the the Euler or pump 25 pmp 25 pump 25 for 25% off the

chili pad then we talk about whale vomit about you didn't know that stuff was real expensive oh yes smells great and then Justin talked about his beautiful skin rubbing in natural oils from Caldera Lab has made his skin look. I shouldn't have to talk about it, but, you know, it's just glad you guys know. Supple and luxurious. Anyway, Caldera makes natural skincare products that are amazing. Actually, this is the best stuff that we've ever used. Go check them out, see for yourself. Go to Caldera Lab that's C-A-L-D-E-R-A-L-A-B dot com forward slash mind pump, use the code mind pump, get 20% off your first order.

And then we talked about the professor who uses heroin every once in a while to relax and makes a case for it. So we had a nice debate there. That's a cool teacher. Then we got into the live question. So we talked to Anna from Wisconsin, Then we talked to Cliff from Georgia, then Caroline from Colorado, and then Barry from Tennessee. Also, one more thing before the episode starts.

This month, we're putting three programs, actually two programs and a bundle at 50% off sale to get you ready for the warm weather. So these are three really, really good fat burning muscle building programs or bundles. So the first one is Maps hit. This is high intensity interval training done right. The other program is Maps split,

which is a advanced body building focus program. And then we have the bikini bundle, which combines multiple programs with an abundal. Again, all of these are good or great, I should say, for getting you in shape for the upcoming summer. All of them, 50% off, go check them out, go to maps, fitnessproducts.com, that's M-A-P-S, fitnessproducts.com, and then use the code, spring break for 50% off. By the way, they all come with a 30-day money back guarantee. Dude, I got a call from my first mentor. You guys know Don. I told you guys about Don. Yeah, yeah. I'm sorry.

You met him. So, did you guys meet Don? Yeah, we went over to his jam one time. Did you? Yeah. I went with you. That's right. You did. So, Don, Cardona, a good friend of mine, was my first mentor.

My first general manager. This is when I was a trainer and then I got into the management side or whatever. How many years has he had when he's a little bit older than you? A little bit. He was the youngest GM general manager in 24th fitness history before I broke his record. You like that, don't you? No, but he was, he's, let's see. He's, I think he's four years or three years older than me. So not that much, right?

But anyway, so he calls me the other day. So he owned a gym in San Jose for a while. And Don is just, the guy is, he's one of the best sales managers you'll ever meet. He's just, he's an incredible communicator and he does a very good job. Every gym he's ever run, he crushes and sets records and does the whole thing, right?

But he owned a gym for a while. It got destroyed with COVID. All the regulations killed gyms in the area, especially the smaller gyms that were, you know, owner operated because they didn't have all the financing that, you know, a big change did. So we had to shut that down. Things are taking back into gear. He called me and he's grand opening a UFC gym, actually next to where we lit,

where I live, where I live. Oh, really? They're opening another one here. A big one, right? A big one in the mall, next to Oak Ridge Mall, or whatever, I think it's still called Oak Ridge Mall. But it's funny because I'm talking to Don, and those guys, the owners know,

because Master of Owns UFC Gems, it's run by Adam Sedlack, we had him on the podcast, but a lot of those other guys, they don't know who they're dealing with. Like, Don is Don's a tornado, dude. And I'm laughing as I'm talking to him. Because we're talking about what their numbers are

and who the people he'll be. Because he's very competitive, who he's going against. And they have no idea. He's that old school manager, he goes in and he's there at 6am and he doesn't leave until they close the doors and he just grinds. I was talking about a phone where just laughing. I'm like, dude, do they even know what they did?

I'm putting you in this gym. I can't wait. Did I ever tell you when my buddy Mark came back to 24 after he left after years and the new wave or new generation of kids that came in that were working there. He got offered. It wasn't the Hollywood club, but it was down in LA, and eventually he made his way over to the Hollywood club.

But he actually, and I think this is when Dean had the area down there. Dean offers him a club. He refuses to take a club. He wants to start at the counselor position. Just a sales guy. Yes. So he turns down the opportunity to manate,

he's like, nobody knows me here. I'm from northern California I don't have the same type of reputation down in LA You want me to run one of your biggest boxes over here? Let me start off as the grunt. Let me start off as a counselor behind two AGMs So this the LA clubs are so big that have two AGMs plus a GM and he wanted to start as a counselor It's just so he could whoop the shit at everybody, as a counselor, because you know how it is too. When you're an AGM, you get all the prime leads first.

So as a counselor, you gotta, you gotta, you have to generate your own stuff. Yeah, you have to figure it out before the gym starts hooking you up with all the like the Kush leads. And when you get to the AGM position, then you get kind of the Kush leads because you've already proven yourself to get there.

And now you're, not in your the best clothes or in the gym as, so you should get the best leads, right? So he asked to come in as a, so he's like the third man in line to get any sort of leads at a place and just quadruples the top guy for like the next three months before he gets promoted to AGM and then eventually.

What is it about that generation? Because I can name five or six guys from that generation of club managers. And we're talking late 90s, early 2000s that just crushed. And I really don't know anybody else that came after that really could hold the candle. What was it?

It was a culture. The culture was crazy. Yeah, because you grew up in a certain culture. I mean, you grew up in a time when that was the norm. Yeah. That everybody could kind of, it was, I think it was, there was a very small percentage of, you know, we'd call shit butts or losers or whatever

that just could not know handouts. Yeah, that were lazy and they just got gobbled up by the rest of those and then that person would be out and then a new person would come in. And so there was a greater percentage of those type of people, both men and women that were just killers and sales. And so it had just created this culture

and it was company-wide. Yeah. And then when Mass Drop was running the place, they did things that I just think were really smart. I mean, and you know this, Justin, you were a part of the generation where they got rid of the glass trophies. Remember how pissed you were for months? I mean, you were shut down for like two months after that because it's like bragging rights. You know, it's like, you know, I wanted

some recognition for that because it's like, you work so hard to get it. And then it's like they took away the Hawaii month and all that kind of stuff. And it's like, that's what I had left. Well, just speaks to to how we operate as humans too, right? Like, you cared more about this stupid little glass trophy than, you know, what exactly dollar amount you made every single month or if you've got a raise. And then in addition to that, they used to back when we were silent,

just and I don't think this week existed, he was already gone. So not only would you get these trophies and stuff, we used to meet every month with the entire region and then they would highlight you in front of everybody. And then they would also highlight the bottom five. So you get it to this meeting, there'd be hundreds, probably a thousand, close to a thousand,

hundreds, at least a few hundred people, if not a thousand people, in this massive hotel or what are we hosted at. And then they'd have a projector up there. And the top five producers in every category, from sales counselor to trainer to... Fitness manager to every position. The top five would get highlighted on that projector.

They'd walk up, they'd get their trophy handed in front of everybody and then go sit down. And then the bottom five would get highlighted. And so you never wanted to make companies could not get away with that. Oh, dude. No, no, no. Okay, so I told this story a long time on the podcast. So most people, most listeners probably never heard this,

but the way that Don and I really first became close, because I was a trainer, 18, I walk in, become a trainer. Within a few months, having the fitness manager, Don comes in as my general manager and he's another young dude. So I'm 18, he's I think 21 at the time, 21, 22. And he was cool, but kind of like, you know, observing, like you do in your manager, you walk into a gym, you just first, first couple months, you kind of observe, right? So I, I talked to him about, I said, look, I want to become a general manager. He's the guy that talked me into starting as a, you know, in sales or whatever. So I did that. And we were still cool. And you could see that I performed

really well. But we didn't become super close until one thing actually happened. So I was in charge of the weekends. And this what you used to do as a general manager, you would have your, your, your senior sales counselor or your assistant general manager run the weekends. And it was their job assistant general manager run the weekends, and it was their job to perform well on the weekends. Well, back in those days, 24-hour fitness used to have these giveaways, we have these contests. In this month, the contest was that every time you worked out,

you could fill out an entry form to win this really nice, expensive barbecue set. And we had it in the middle of the gym, this like cool barbecue, it was summer, right? Cool ass barbecue set and whatever, and every time you work out, so the more workouts you do, the more to enter entries you get, right?

So it's the weekend, and I'm competing not against anybody in my club, I'm competing against other clubs. And back in those days, we would talk shit to each other, and the way we did it, this is before internet was connected or whatever, we would fax each other our numbers. So I would fax the other clubs and then they fax me. And then sometimes they could trail it off. And then sometimes they would lie,

they'd tell me that they're at last that we'd play these games with each other, right? Well, I used to call the other clubs and I compete. So I'm in Hillsdale. And in those days, the top clubs were like Mountain View and Sunnyvale were the big, especially Mount View. That was a that was a club of crush. So I call the front desk and I'd pretend to be calling for their district manager to get their number so I could see what they were doing. Well anyway, it was this big contest and it was like, let's see whose club does the best over the weekend. And I'm like, I'm gonna win this, right? So I get in there at 5 a.m. I blow up all the balloons,

do the whole thing, whatever. And I'm getting numbers from their front desk. And it's like the clock is ticking, right? And it's neck and neck. I'm neck and neck with this brand new big club in Mountain View and this family walks in. And I do the tour, talk about personal training. And I'm like, we're talking about training, memberships, it I do the tour, talk about personal training, and I'm like,

we're talking about training, memberships, it's like $3,000 deal, that would have put me over and made me win. Last minute, the dudes like, look, we're just gonna think about it. We'll come back, you know, I think we're gonna do it. We'll come back tomorrow. Hold on one second, hold on, wait right here.

You cannot leave. Bro, I'm using the General Manager's office, so he's in the front office. I go and take the barbecue down for the stand or whatever, and I wheel it into the office. And I said, if you sign up right now, you'll get this barbecue. He's like, done deal.

So he's side tough. I win the contest. Barbecue's gone, right? Oh, he left with it. Yes, barbecue's gone, right? So the next day, Don comes in, and again, we don't even know each other for like a month, right? Don comes in, he's like, fuck yeah, do good job. You crushed, I knew you would. You just, you know, this is a barbecue.

Don't listen, listen. It gets better. I'm here to pick up the barbecue. It gets better, right? He doesn't really notice that the barbecue is gone because you know, it's like wallpaper. You see it all the time or whatever. So nobody really says anything. And I'm kind of like, this is cool or whatever. Let's see what happens. Anyway, the guy walks in that I signed up gave the barbecue to, he walks in through the front door and I'm like, and I'm in the back and I hear him. And he goes, Hey, can I talk to the manager?

And I'm sweating. I'm like, Oh, shit. Like what's going to happen right now? So Don comes up and he's like, Hey, you know, how can I help you? He goes, Hey, I got the, I'm like, oh shit. Like what's gonna happen right now? So Don comes up and he's like, hey, you know, how can I help you? He goes, yeah, he goes, hey, I got the, I, yesterday, I, you know, I got the barbecue and I won the membership and Don's like, you got the barbecue?

He goes, yeah, yeah, yeah, I bought the big membership at the training and, uh, Sal hooked me up with the barbecue, he goes, but it doesn't work. So there's something wrong with it. I wanna see if you guys can fix it. So Don, there's like display model. So I didn't, so I didn see if you guys can fix it. So Don, there's like display model. So I had no Don very well at the time, so I'm like, oh, this is, I'm fired.

This, I'm gonna be screwed. I remember I'm an 18 year old kid. I don't know what the limits and the lines are yet, whatever. So Don, it's talking to this guy, and Don has this very serious face, right? And he did whatever talks to the guy, comes back in the back office, sits down with me

and just starts laughing his ass off and he goes, listen, he goes, you can't do that. He can't do that here. He goes, but I appreciate this. I, you're very resourceful. I would, he goes, I would much rather have to pull you back and have to kick you in the ass and push you. He goes, you're my kind of guy.

That was it. After that, me and him became real close. That, that's the way that any covered for me when the whole show. You know what I find so interesting when we talk about the culture that was created back then, was that, you as a manager, you had a basic shift, right?

Like the nine to six or nine to five type of shift, but nobody followed that. And it wasn't told that you had to stay later or you had to come in earlier. It, in fact, we all policed each other that way. Like if you found out, if I called a club and one of my peers left like at seven o'clock or six o'clock, you're getting changed.

Oh, you, I'm gonna talk so much shit when I see you at the next meeting. And then you're gonna punk that person. And the, and it was beautiful. If you're, if you're the guy running this company, right? You built this thing. How amazing is that that you have got a culture that you've built where these people

are calling each other out for quitting work early every day? And it became a thing on who could get there the earliest and who would stay there the latest. There was this one AGM in, I think it was Petrero Hill in San Francisco and he was, I would hit first, I was always first and second place was far away and then this guy comes in and he's actually starting to get a little close to me and I would do that.

I would call in and they'd be like, oh, he went home, eight o'clock. So I actually mailed to the gym, set up a jam is for him. I did and I said, it from Sal, and he called, what's this all about? I'm like, well, you leave early, you must be tired, you get night time. It's said, it from Sal, what's this all about? I'm like, well, you leave early, you must be tired. It's night, night, night. But we used to do this, and we used to love it, and we used to say this the following saying,

I know Adam, you remember this, I say bleep purple. And back then, the purple was the color of your war. You had to do it. So ugly. And I worked with phila. Well, before phila, even, it was just a pol polo and it was this purple with a 24 on it. Those were, those are for the Nike day. Yeah, so anyway, so I was talking to Don.

I'm like, oh man, they have no idea what they unleashed. I hope all those other managers know that they're going to be chasing a new rabbit, you know, an old guy, but somebody who's good. Well, it was easy for me to kind of fit in there because it was like such a sports kind of a culture. And I love that. I think that that's something that I wish more companies would carry that type of a mentality and culture and care.

Like everybody cared about what they're doing in there. Like you said, we wanted to leave early. They don't want to be that guy, that girl. They don't want to leave everybody hanging. And it's just like, I don't know, there's too much individualism and there's too much, and you gotta worry about that too, if you're running a massive company

and having everybody stay at home now, and how do you rally everybody together to have that kind of passion? You can't have sports culture in the workforce anymore. You can't have, you know what your football coach was like. Could you, and that was like what it was like back then. It was just like it. Yeah.

I mean, I've seen plenty of desk flipped over, dudes, punch holes in the walls of it then. Just to back out, just fliers. I have another day at the office. I, we had a guy fall asleep in a meeting once, and while the manager is giving a meeting, and he falls asleep, and the manager goes, shh, to everybody quiet. And we were in chairs that have wheels on them, and he falls asleep and the manager goes shh to everybody quiet. And we were in chairs that have wheels on them and he opens the door and slowly wheels him out the door and then flings him across the workout floor rolling and the guy wakes up in his chair.

I see a big muscle head dude that was a counselor for us who wasn't hitting his call targets, right? So they're supposed to call at least like 70 to 100 phone calls every single day. Which is a pain in the ass. Right. It's a lot of calls, but if you never call 100 people in a day, it's a lot of people. And I think they've lowered that bar dramatically today. That's insane.

Yeah. So, I mean, that was standard though back then. And if you didn't hit that, I'll never forget watching this dude get his fucking phone duct tape to his head. Oh, yeah. He sat him down, they held him down, they put the phone to his ear, and then they wrapped duct tape around his head. But it's hazy.

But no, but you know what though we all loved it. I mean the truth is you weren't there unless you didn't want to be there. And you know, the fitness atmosphere, here's the thing, if you demand that from your people, you better deliver as a manager, as a leader. And they did back then, this is why the culture was that way. When they stopped delivering, the whole thing started to fall apart, but fitness is prime for that because people don't work in fitness for money.

Nobody goes and goes and work in a gym because they wanna make a lot of money. They go work in a gym because they love fitness. So the passion is already there. The people really care about what they're doing. They want to be better. That's it. They're going in there to become better. And everybody takes that mentality in their individual job.

Like, how can I be better today? And a lot of times that means working extra hours. It does. This is how it goes. This is like back to the conversation we had before the podcast started, just when you brought up like helicopter parents. And they are talking about that this is something

that is part of what's going on with our colleges. So when the Igen generation came up through college, it became so competitive for parents to get their kids into school that they began helicopter parenting very early on, trying to get them to do so much stuff so they could then get qualified. So that's part of the reason.

And then when the kids get to school, they say that it's turned into, schooling is now turned into like consumerism where kids now look at school as, my parents are paying, you know, $50,000 a year. I want this, I want that. They started to expect all these things because I worked so hard my whole life

to get into this place. I got in this place, we're paying X amount of dollars. And so the school's parents just paid for them to be there. Right, and they even earned their way in. And now the school system start bowing to that, that okay, we've got all these kids that are saying that, oh, they don't want this speaker to come, they don't want to hear this,

they want to only want to talk about these things. Oh yeah. And they started to flex to all of them, and that's what kind of started this crazy trend that we're in. I know that when we look at studies or statistics, we look at like things like, you know, if this is your education, then you're like, you're going to make more money than someone with this kind of education. Or if you go to this kind of school, you're more

likely to make this much more money than other people or whatever, or college versus no college. What I'd like to see is studies done on attitude because I bet you that Trump's done everything. I bet you the right attitude that can do attitude, the hard working attitude, the attitude of gratitude, and the attitude of, I'm gonna go through this and make it happen, I'm gonna try again, and try again, and try again, I'm gonna work my ass out. That right there will guarantee you more than anything else,

success, more than anything else. Success. More than anything else. That are adversity, right? So adversity is what I would say because you know, they talk about this is the rise of safetyism, right? That's what they're trying to coddle all this kid. And that starts with the parents and then goes into college. It should double age sword, right?

Because the parents have, you know, got to the point where they don't want their kids to fail. They want their kids to be always set up for success. And so you somewhat kind of like get where they're coming from when they're trying to, you know, get them in the best college, the best situation so they can, you know, have whatever life, better life, you know, and have all these opportunities that present themselves to them. But they skip over all these steps of failure. You can't, you don't want to see them, you know, sad. So it's natural and instinctive to want to protect them.

But the reality is the more they fail when it's okay to fail, the less they'll fail when the consequences are massive. Do you know what the number one thing they attribute this to? They're not going to be a real problem. They're not going to be a real problem. They're not going to be a real problem. They're not going to be a real problem. They're not going to be a real problem. to want to protect them, but the reality is the more they fail, when it's okay to fail, the less they'll fail when the consequences are massive. Do you know what the number one thing they attribute this to?

Is the lack of free play. Because you learn a lot of that in free play. Absolutely. You learn a lot of a little bit of danger, the boundaries, getting hurt, making mistakes, getting back up again. So rough housing. And we have the decline of free play has declined so rapidly that this is what they think

the result of that is. As parents not allowing, I can totally see that. Not allowing their kids to do that. Yeah, you know, it's funny the other day. So, you know, my baby son is just, the kid doesn't sleep. I told you guys already is a vampire or whatever.

But anyway, we put him in the car and we figured out, and we figured out if he goes to sleep while we're driving, then we can get him to sleep for like an hour and a half or two hours, but we gotta keep driving. We can't stop, right? In fact, if I'm at a stop light, you guys, if you ever see a car pumping its brakes

little by little at the stop light, it's because they have a baby in the car. They're trying to keep the baby asleep. As soon as the car's still, he wakes up. But anyway, Jessica and I are just driving around, right? Cause she's like, well, we got to keep driving. Let's get him to sleep. So I'm like, all right, let's keep doing this. So we're driving around my old neighborhood and whatever. And then we go wane your the foothills by where I grew up. And I see like the bike trails and stuff. And I'm like, oh, man, I'm like, that's where I used to go with my

friends all the time. We ride our bikes. And I'm looking at these trails. And I'm like, that is not safe at all. This is like, I used to go down those things flying. Nobody wore a helmet. I didn't even own a helmet. We did a bunch of crazy shit, but you're right Adam. I mean, you learn boundaries and risks in situations where as an adult, if you fail and as an adult,

the consequences could be massive. Failing as a kid usually results in a straight knee. Yeah. You know, you're feeling, or feelings. That kind of stuff. As an adult, failing is like, oh shit, I'm in massive debt, my credit scores crap,

I got divorced or whatever, you know, terrible stuff. So failing, the little stuff is better than failing at the biggest. No, toilet, you bring up sleep, it were just reminding me, I've been meaning to tell you because I finally did this. You had brought it up before and I hadn't used this with my chili pad, the ula, right?

So I finally got it set up on the new bed and everything. And this one, now I have the actual split where Katrina has control, I have control. And I finally messed with the waking myself up. So those are the you that have these already and absolutely love, love the ula. I've played with it enough that I've got this like down to a science for me. Like I take I make the bet. So about an hour before I turn on the uler I get it down to 60 degrees exactly. I get it and then I set it for about 45 minutes before my alarm would go off. And I just to warm up and I warm it up to like 80 degrees. And it is the most

amazing way. Is it weird? Oh yeah. And it is the most amazing way. Is it weird? Oh yeah, the house is all cold and stuff. I keep the house a nice low temperature. The bed's cold when I first get in. And then it keeps me that way all night long and then about 45 minutes. And originally I did it like,

I thought maybe it would be like 10 minutes before it, that's not enough time. Like I thought 10 or 15, I thought. It's enough time for the sun to rise type of deal. You need, yeah, you need for it about 45 minutes of the sheets heating up to get to like kind of that peak temperature and then to wake you up. And you wake up naturally.

Oh yeah. The only feature it's missing is like the smell of bacon. Yeah, I mean, that would be it for me. You're back to it. You're waking up. Ooh, it's like warm. It's coffee. Yeah, coffee, coffee.

So I was like, break, break, break, both bad. Yeah. By the way, did you see consumer reports on the chili pad I did they crushed all beds Big it's a big market now. Yeah, so now they're making beds that have systems that cool and heat in it's a big big market Yeah, so consumer reports did a bunch of tests on all the top producers and chilling other crushed. Yeah beat them all Yeah, totally see that that's super cool. Yeah, the bacon all. I don't want. Totally beat them. That's super cool. Yeah, the bacon smell would wake me up though. You know what I mean? Yeah, I don't know if that would be the same.

It could be kind of gross. Coffee, dude. That's my weekend though, I guess. That's why, yeah, coffee for sure, but like a bacon for me, it's just, it's an extra draw. Yeah, oh, you know what? I got something for you guys. It's weird.

So did you guys know, okay, I'm going to, I'm going to look this up because I don't want to pronounce this wrong. So I read this really weird article. Sometimes I look up weird news because, yeah, it'm gonna look this up, cause I don't wanna pronounce this wrong. So I read this really weird article. Sometimes I look up weird news, because yeah, it's really, really interesting stuff. You and me both. So there's something called, Ambergis, I think I'm pronouncing it right,

AMB, ER, GIS, or Ambergis, I don't know, do you guys know what that is? I feel like I've heard this before. No, okay. It's whale vomit. Yes, okay. So that's what they use for these perfumes and things that, yeah, and they harvest it. Dude.

Well, don't they use like whale dick for like lipstick? Something like that? I know it's flam. It's like they hock the stuff up. They use it whale-tick. That's what the whale told you about it. You just carve off. No, I've never heard that.

I've never heard this one, but I thought I heard it. How many mushrooms did you eat? Yeah. I don't know that. The whale told me to put it on his lipstick. Yeah. You can't do it. You don't work.

No, dude. It'll make you pretty. You can rub it on your lips. Trust me. It slips thick. No, no, no. This woman in Thailand, I believe, found a huge lump of whale vomit, so she brought it home and-

It's like gold. Okay, so it's seven kilograms, that's how much it weighed. So 12 inches wide, how much does she make? 24 inches long, do you know how much it was valued at? What? Like 50,000. 14 pounds of vomit is what? 186,000 pounds of the dollar, $1,000,

$1,000, $6,000. What? So this stuff is expensive, extremely, extremely expensive, and Justin said it, they use bits of it or whatever for perfumes and for... Because apparently it causes the perfume to last a long time and it smells really good. I always hated it smell of perfuming clone. Really? Yeah. I don't like, do you like to smell a perfume and clone? Not too much.

You know what I mean? I hate floral perfumes. Oh, yeah. I don't like perfumes at all. A scent. Met none? No perfume. No, a scented lotion on a girl is enough, right?

They have like, you know, Victoria secrets lotion that have all the different smells. That is a strong enough smell for me that it's like, oh, that smells really good. Perfume or cologne? Like my, dude, my brother-in-law stated our place this last week because we took off right up to Truckee

after she had everywhere. Oh, dude, my whole house for two days smelled like cologne, man. So people really overdue it. Oh, shit. And I don't think he really overdozed that much. At least I didn't think he did until a point of his price is a really strong one.

Yeah, bro, I had to open up all my windows and air it out for a day and a half just to get rid of that smell. So you don't like any, what about body sprays? You know the ones that go out? Oh, that's even worse. You know what I mean? I only do after shave if I do anything.

Yeah, I can't do cologne like you spray. Yeah, it's like way too strong. So Jessica's like, she's a fanatic for cologne. Oh, really? Oh yeah, if I want to like, if I want to like, you know, get her in a mood or what, I just got sprayed on. Really?

Oh yeah, she's not. I feel feel like clone and perfume is such a strong smell that it's like you're hiding not taking showers That's what I feel so Association that's the problem. I don't know. It's not the middle I also have the hippie I also think I have like a really like sensitive like I can I whenever I walk I can walk into a room And like pick up on a smell right away and I'm my allergies I know itches all the time so I think I'm like extra sensitive. I wonder Do you know have you ever been tested to see if you're a super taster? Oh You mean like for like they do for like a Somali azer, what about that? Yeah?

You know how much money those people yeah, they make good money. Hello money and all they do what you got a taste all it That's my wine. Oh, oh, just no, I know I know Somali azer I'm talking about super taster. Yeah,? All that, that's mine. Wine? Oh, just, no, I know, I know. I know Somali is, I'm talking about super taste, er. Yeah, no, that's, that's all they do for. That's what they make most. That's what they make most money. Well, those guys make the most money, I think. That's what they make the most money.

Yeah, I think they make the most money. You sit there and you take, I don't understand, by the way, I don't understand wine. You guys are, you go wine tasting? Yeah, you don't think that? Or this is oaky. Yeah, this has a, this has a, you can't just come up with adjectives.

This has a blackberry oaky flavor. Like the fuck? It's got a ten in butter It's like why like what get me drunk. I'll take the one. This is a bold So you don't like any any women's perfume song. No, not really. Yeah, yeah No, no, no, no, no, you know you brought the body spray for women I feel is lighter than like the body apps So you like the you like the but lotions even is lighter than like the body acts. So you like the, you like the, but lotion's even better.

You like the stripper smells. This is what you like. Like cotton candy, I can't drink. It's always a sparkle. And it like, I mean, that's the big joke in my house actually. I can't always tell what I can choose trying to get some because she comes out of the shower smell like cotton candy. Yes.

And coming to the stage is cinnamon. Yeah. It's like, I know I'm getting so much Mercedes She smells like that. I know it's going down That's that's terrible Oh, baby. I'm just dead. Anyway speaking of of smells and lotions and stuff like that. So I am getting I didn't I never it's funny We work with sponsors sometimes we say I don't know. We'll see what happens. keep getting DMs from people who use Keldara a lot of guys. Yeah, love it. Yeah, absolutely love it

No, no, no, it's I mean shit before you guys even started using it I was getting a ton of messages like of people that have used it and just absolutely I think I would ever use it I mean I was like almost like really like you're like what you guys are had to sell me hard on it But yeah, it's at this point too. I don't know why, but we have places that are really dry. So the truck is really dry, we go up there, like the desert I go there every now and then, it's really dry, but so I'm just like,

I was like cracking and like really ashy, and I was just putting that stuff on, like I was gonna sit in a vat of that stuff. It's all my hands, if you look more handsome right now. Yeah, you do. And younger. Yeah.

I didn't even know. Yeah, I mean, there's levels. And you put the camera on his face right over you. Yeah, look at it. Oh my god. All right, take it off, because it's gonna get crazy. We can't go too hard with all of that. Hey, I wasn't ready for that.

Hey, I read a crazy article. I wanna hear it, you guys, this is a pinion. So there's this professor. I can't remember where he teaches. Let me pull him up real quick. I think I talk about Dr. Susby and racist. No, geez. Can you believe me?

I mean, we all knew. Yeah. Okay, so really? Horton hears this. Really? Come on. Have you seen some of the... Have you seen some of the pictures on it?

I did not. I would didn't even waste my time. I did not. It would not, I would have never got a rhyme. Keep going. Yeah. Should not. Red fish, blue fish. I'm gonna rhyme, keep going. Yeah, should not. Red fish, blue fish, I don't give a fuck fish. No, but anyway, so there's this one professor

from Columbia University, you might have seen him before, I'll show you guys a picture. This is Dr. Sustoff, are you in the middle of that? No, not Dr. Sustoff. Have you seen this guy on TV before? He looks familiar. So, super good looking, very smart. He's part of the secret, right?

He might have been, Black Dude, right? He's got the, he's got the long. I know that. Dreads, good looking dude or whatever. Anyway, he, you know who it is? Michael Beckwith, right? Oh, is that his name? Beckworth. No, why don't you get so excited when you say his name, Doug? I know. No, no, no, no. He said the Dreads. I recognize who he was. Well, I don't know. Uh, is that an anyway? Oh, so, so a, busted. I've watched this video. So a... Musted. I've watched his videos.

So a Columbia University professor, I think that's, they're talking about him, says that he uses a little bit of heroin every once in a while to improve the quality of his life. So he says, so here's what he says. You know what, we are heading this way. Remember, we predicted this a while ago about the drug thing, the microdosing of heroin's now gonna have positive effects.

Well here's what he said. Here it comes. This is his quote right here. It says, there aren't many things, his name is Karl Hart, sorry, that's not the quote. Well, it pairs with the opioid receptor, which is the same thing that makes you feel good and happy.

So I could totally see how. You've heard of these cultures that like, you know, work really hard, but they also have like little bumps of coke or, you know, like, yeah, but, I have like little bumps of coke or, you know, like, yeah, but, but I mean, like, it's part of a culture. Like, it's like, you know, they're chewing coca leaves, you know, and they're just trying to get through their day, but they're very productive. And like, this is something like, if it's small doses,

yeah, as I say, like anything else found in nature and in small doses and, and, you know, done infrequently is probably actually not bad at all. So Jessica chewed Coca-leaves. She went on a, I don't remember where she was. She's been all over the world. I have to. That's awesome. But she would do one of those hikes, and that's what they give you.

They give you Coca-leaves. Now it's not the same as cocaine. It's much less strong. I have heard though of like, yeah, a little microdosing heroin and like crazy, like hardcore drugs, like in some cultures, where they're like, it just, it helps them level out

Well here's what it's his quote. He says this is his quote. He goes there aren't many things in life that I enjoy more than a few lines by the fireplace at the end of the day The experience leaves them refreshed and prepared to face another day now. He's a very accomplished Professor But here's what he says. He says, he finds it to be as rational as his alcohol use. Like vacation, sex in the arts, heroin is one of the tools I use to maintain my work, life balance.

Now here's the truth. Yeah, let's a response to this. Well, here's a deal on. Let's be, let's talk about this objectively, right? Yeah. You know, drugs definitely have a different, like there's a different, it's almost like drugs have their own PR agencies, right?

And some drugs like crack got really bad PR and some drugs like marijuana now has got seems to have really good PR. And I definitely, it's proven that some drugs have way more capacity for abuse than others. But the reality is, I mean, if you're an adult first of its your body, I mean, if you're an adult, first off, it's your body. I think you could probably, I could see this because alcohol has caused way more damage than almost

any other drug on the planet. Well, because it's accepted, just like caffeine is. Right. You know, and that's, I think that's just it. I think that drugs, I'm not going to go do heroin, by the way. I just think they've, they've fallen in the wrong hands typically, right? The wrong person gets a hold of, of all of these drugs, and that's where it's bad. It's not the drug so much. It's the behavior. You're looking to escape from life and so on.

Yes. It's the behaviors that are around that. But if you are somebody who's very self-aware, you know the addictive properties. You know if you are meditating on a regular basis that you're abusing it. If you've got that awareness and you use it. Well, I mean, you hear all the time, like Silicon Valley execs and all, like the microdosing, you know,

Silicon and LSD, all the time, like I hear stores this all the time in athletes even, and you'd be like, what? Well, it's crazy. Well, the understanding of addiction has changed, right? It used to be, we thought addiction was a lot about the substance. The substance was so powerful. You just can't control yourself over it.

That it makes you become addicted and then kill yourself. And the way they base that were animal studies and what they would do is they would take a rat, for example, and they put the rat in a cage, and then they give the rat access to water and food or water with cocaine in it, for example. And the rat would use the cocaine over and over again until it basically almost killed itself or whatever caused lots of harm to itself. And so it said there it is, cocaine or whatever

drugs for cocaine to water. Yeah, it's so, it's so, it's so, it's so powerful that you just can't resist yourself. You won't drink water, you'll just do land to go. But the reality is, it's a rat in a cage, right? So it's depressed. Exactly, I could imagine if all of us were locked up in a cage.

And you guys are all fired. It is good. If we were locked up in a cage and given access to drugs, we'd all probably, you know, just give us access to alcohol, we'd probably drink like crazy. Well, look at what's going on with food, because it's so widely accepted, and we have an abundance of it.

And people have problems elsewhere. They use the food to medicate. Yes. So what they have other studies now where they give rats open areas, they have mates to play with and to mate with and to do all this other stuff. And they find the use goes way the fuck down.

Oh, rat utopia. Yeah, when you find an addict, you almost always find underlying reasons. So it's not the drug. That was just the way of finding. That was just the way of... Yeah, it's what they're bringing into a really powerful substance. Totally.

Totally. And this is what... Look, I'll tell you what, as a trainer, how many times have you guys dealt with food addicts? And it wasn't the food. It was this underlying shit that caused problems. Right. No, 100.

And that's what I mean by the wrong person gets a hold of a lot of these drugs. Listen, there's a lot of people that a lot, and I didn't start to learn this until I got much older. There's a lot of people that use a lot of these recreational drugs. Oh, millions of people. That you would not have any idea about it.

Yes. Because they just got their shit together because they don't do it every night. They don't do it every night. They don't do it even every week. It's something that they've learned that they can dabble in and out of and they know that how strong and addictive it is

and how dangerous it can be. And so they've been able to balance that in their life. Just no one talks about it because it's so taboo. Like heaven forbid, that's what's so crazy about this article is this guy's coming out and being like, hey, I can be a PhD, do all these things, probably write some books, and I can do some heroin on that.

Well here, let me give you an example. What if I said, you know, I can be a PhD, do all these things, probably write some books, and I can do some heroin right on that. Well, here, let me give you an example. What if I said, you know, on the days that I really need to focus and work hard, you know, I'll have a little bit of emphetamines just to get me going. I'll have a little bit of that and people, oh my God, you do what? But yeah, it's Adderall.

Right. It's a prescription emphetamine. But if you said math, they would freak everybody. Right, right, but a brand name. Right, exactly. Or what if I said, I got back pain, so I take a percussette to help my back or whatever. It's an opiate, it's like heroin, just in pill form.

In pill form. So it's really, it's the people behind it. So we have to change. So what is, okay, so I didn't know anything about this guy. Are you reading what the backlash is? Are people freaking out? Well yeah, people are freaking out, but I think that the war on drugs

has been such an absolute failure. Attitudes are starting to shift and change around it. You're starting to see, and the laws that we put on the war on drugs to curtail its use, first of all, we're used as weapons politically. We know that, we had crazy cultural wars in the 60s and 70s, and the US government saw a lot of

these protesters who were against the Vietnam War. By the way, however crazy last year was with protests and stuff, it pales in comparison to what we saw in the 60s and 70s. The government actually saw this as a threat. What do we do? They're protesting peacefully. We can't throw them in jail and they came up with a brilliant idea.

Why don't we make the drugs that they use so illegal that they we can then throw them in jail? And that's where the real hard war on drugs came from. And then of course behind it were people who were like, yeah, people shouldn't use drugs. I see what drug addicts do. Let's definitely punish people. And then states started enacting these crazy laws

where these minimum sentence laws, where if you're found with, anything more than a gram of whatever drug, minimum five years in jail, like that's not gonna cause more problems than the actual drug itself. Well, they also found too that, I don't know if it was FBRCA,

had agents that would go in provocateurs agents that would go into these peaceful protests and in cell drugs. No, they would get violent and start violent and like yeah like that way they could shut it down old school antitha or something. Yeah I mean, let's just think about that like that like it's a very successful tactic to shut down what you don't want Yeah, I don't think anything's new that we saw this yeah, I think it's just they've reinvented it and and now we have You know all a million iconological and every games on everybody. Yeah, and you we have social media now

We just didn't have the access to know what's going on in every state like by the minute all the time And so like you said, it was way worse back in the 60s and 70s. It's just, you didn't get it reported to you. You know, it had to, in order to get that, it had to be so big, it made it to the news where you see every answer. Well, I was tripping out because,

so like I rent this place out now and I didn't realize people still watch regular TV. Yeah, like we've moved on to streaming. Like we have all these services. We talk about all the time. But there's people that just want to turn on the TV. I want to look at NBC. I don't want to go. This stupid sitcom and I don't know this thing. And it's like, they're still living in that same you know, programming. And it's hilarious to me that it's still a thing. Yeah, it is. But you know, I watched regular TV not that long ago. Do you know how weird it was watching commercial?

Laugh tracks. Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha about that. That's just a good show all time. Friends are favorite. The only good one was, yeah, where he, like I forget was named Ross or whatever. Yeah. He made a song in a robot song. Oh, that was the only good episode. Yeah, the one with the robot song called the robot song. I'll take that one. That's probably the time.

I was a sign felt guy. Yes, sign felt on. Yes. I'll watch that all day. Yeah, that doesn't even need a laugh track. That's just good humor. No, there it is is That's how I feel 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 the performance the added edge Try organic. I totally risk free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, a first caller is Anna from Wisconsin. Hey Anna, how can we help you? Hi guys, it's nice talking to you. I've listened to your podcast for a couple of years here and I've loved everything you've been able to provide to everybody. But my question is I'm 22. I've been working out consistently for about seven to eight years. I work out five to seven days a week and I have been

doing that for since I began working out. And as of right now, I've been having a plateau. I've been feeling unstable with my squats and my dead lifts. I do work out more for like overall health. But I was just wondering if you guys could provide me with some assistance on maybe a program to buy of one of your guys' or anything that I could do to help assist my squats, my deadlift, and my overall strength.

OK. Thank you very much for a little bit of that background, because I wasn't asking those questions. I do have some more questions though. Let's talk about your diet for a second. Do you know like grams of protein, how many calories you're eating, and are you eating in a deficit, a surplus?

So I do supplement in protein just because I don't believe I get enough of it through full foods. I do have to do more vegan-based protein when it comes to protein powders just because I can't handle dairy. I would say I'm taking in about 80 to 90 grams. I'm not currently tracking right now, but I eat a very regular diet. It's very consistent. So I'm about 80 to 90 grams of protein a day. I'm usually on average around 1500 calories. Sometimes I do go up to 18. Overall I do watch what I eat because I do have celiac disease and heart disease does run in my family. So I

am being watched under a dietitian or that. And then how about programming? What is your training looks like right now? Do you have a program you're currently following or how do you typically train? So I did see a personal trainer for a couple years So a lot of my programming is based off of what he had prescribed to me I do like to put together my own programs I do legs about two to three times a week if it is three times It's more like an overall body workout and then I go on to to upper body the other days a week, and then I do cardio on the day,

on usually the seventh day of the week, just to kind of give my body some rest. How tall are you and how much do you weigh if you don't mind me asking? I'm 53, and I weigh about 127 pounds. Okay, so you're probably pretty lean working out that much that body weight that height I'm gonna recommend when's the last time you went on like a bulk and what I mean by that is not a crazy bulk But rather you ate and train in a way to gain as much strength as possible I guess I haven't necessarily ever gone on a major bulk or like your guys is so called bulk.

I do try to increase my calories every like eight weeks I would say where I do do a couple weeks where I'm eating a little bit more. I try to train a little bit heavier and then do a little less cardio. That's kind of what I'm doing right now. I did increase my carbs and increasing my protein currently just to see if that was going to help my plateau. Awesome. Okay, so here's what I'm going to recommend to you. You mentioned that your calories are about 15 to 1800,

and you're working out five to seven days a week. So I'm going to recommend that you increase your calories again. Closer to 2000, and the program I think you should follow would be Maps Power Lift. Now here's why. Maps Power Lift is Strength focused, purely strength focused, and it's going to be a good idea to take your focus away from how you look and focus on pure strength with the bump in calories. Now here's what you'll probably notice by doing that, especially with your history of exercise. Your body weight may go up a little bit, but it's going to be muscle, or it'll

stay the same, and you'll see a nice transfer of weight or changing composition, I should say, where you get a little bit leaner, and you build a little bit more muscle, and your strength goes up. I think that'll do you really good for a few months. Well, I also like that recommendation, because you had mentioned, you had a little bit of instability as you are gradually adding load to those main lifts. And obviously that program itself really emphasizes those lifts and teaches you the skill of those lifts. And I think that would be a really helpful addition.

Just out of curiosity, Anna, where is your squat and deadlift? How much are you squatting and deadlifting currently? So I actually had a little bit of back injury and I did have a significant pelvic tilt. So as of right now I'm cutting back on heavy weight just because I'm trying to get my forearm back to how it's supposed to be. I was overcompensating on my left side compared to my right. So as of right now I'm only squatting about 100 just because I do have the instability

and I'm trying to get my body back to what it's supposed to be doing. So it's not as high as it has been, but I am solely progressing and kind of working my way up with doing more resistance bands and getting back to that post-apolist than doing more isolation. That was a great question, Adam. I would say then, in that case, Maps Power Lift plus Maps Prime Pro for the correctional component.

But I really do think, if you did like a three month focus on just strength, you bumped your calories, you worked on the correctional stuff from Maps Prime Pro, which you can do every single day. And then you followed Maps Power Lift and really in an appropriate intelligent way,

which I have quite a bit of confidence, you'll do that just from listening to you talk for the last couple of minutes. I think you'll be pretty smart with the weight that you use, but you get your strength up and focus just on that. Of course, appropriately, I think you'll be very, very satisfied with how your body responds. So what we're gonna do, by the way,

is we're gonna give you those. I know you said you wanna buy a program, but because you called in, we're gonna hook you up with both of those programs, but I do want you to follow up. Let us know how it's working out for you. You say you notice like a shift in your hips when you're squatting, is that what you said?

Yeah, I was a competitive figure skater for about 14 years, so I did have an ACL and MCL tear and also a hip injury that I've kind of struggled with doing my squats and deadlifts for a while. So ever since then, I do catch myself over-confensating on one side than the other because of that. Have you, are you familiar with McGill Plains?

I don't believe so. So Google that when we get off here on YouTube and watch that, I would recommend before you get into your squatting that you prime and warm up with that before you do. That'll help with the stability and your shifting from side to side when you squat. Perfect.

All right, thank you for calling in. Yeah. Thank you guys. Have a great day. You too. Yeah, you know, it's funny. So many, especially young girls her age, would benefit so much from just focusing on getting stronger for a few months.

It's not marketed at all. No, not at all. It's in fact, they're, they're marketed the opposite, but they would, every time I've ever trained a client, young female like that, it's always a new novel stimulus because they never trained that way. And then when they introduced it, they're like blown away. Oh my gosh, I can't believe. It's like, wow novel stimulus because they never trained that way. And then when I introduce it, they're blown away. Oh my gosh, I can't believe. It's like, what?

I'm so strong. I'm strong. My body's shaping the way I've always wanted it to. My metabolism is boosting. My libido is going up. My hormones seem to be balancing because they never really focus on building muscle and strength in a real serious way.

Talk about being ahead of the game though. I mean, she's very aware of everything going on with her body. She's very sure. Yeah, I mean, at that age to already know that you have like an issue with an imbalance when you're squatting to know that you have this slight anterior pelvic tail to be focused on strength, like the skill

of a competitive figure skating. I mean, she's got like great body awareness. You have to at that point. Yeah, and she's used to working with coaches one on one. Yeah. I mean, you can't, you don't get to that level unless you do. So I think that's why I felt so confident giving her advice to focus on strength because it sounds like she's going to be smart about it. Yeah.

Our next caller is Cliff from Georgia. Hey, Cliff, how can we help you? Hey, yeah, I was just, uh, I started working out back in August, 41 years old. I dropped 35 pounds and now I'm just kind of stuck and I was thinking about beginning like a cutting and bulking phase and I have no idea where to start with that. Which way do I go? How do I know which ones, the right step? Do I change my workout with cutting and bulky?

Oh, good question. And first off, congratulations on losing 35 pounds. How long did that take you to do? I just, I weighed in, weighed in last week. So I'm at, I started at 246. I was at 2.11.5 last week. So what? How? Six months or so, I guess?

OK, so it sounds like you've already been cutting because you've lost 35 pounds in about six months, which is a relatively, that's a pretty good pace. So I don't think you should keep cutting if you found you're at a plateau. I would do a slight reverse, OK? So I would increase your calories a little bit, not a ton, a little bit.

And then I would focus on building strength and muscle. You said you just started working out in August, what does your routine look like? What do you work out typically look like per week? I've been doing like a full body type deal four to five times a week, you know? If I go early in the morning, I've been doing like a full body type deal four to five times a week, you know, if I go early in the morning, so if I wake up and I'm tired, I just, I don't have a rest day set in stone.

If I'm just not, I just let my body tell me. If it's not feeling it, then I use that as a rest day and go to the next day. Okay, well, that's actually not a bad strategy. Any cardio or just the strength training? I've just been doing strength training. Oh good. Yeah, so that's actually really good

to have dropped that kind of weight and you haven't been doing any cardio whatsoever right now. Yeah, I would say, Cliff, I would say maps and a ball like is made, I mean, it's perfect for someone like you. And I would start in pre-phase. I would do the foundational workouts three days a week since you've already been working out, because you can choose between two to three days a week.

And then I would do the trigger sessions on the off days. I think that would be the perfect workout routine for you. But as far as diet is concerned, I would definitely go on a bulk, but I would do it very slowly. So you want to take your average calories that you're consuming on a daily basis and bump

them by two to three hundred calories and stay there for a few weeks, see how you feel and then do it again. And then continue to go up unless you see too much of a rapid weight gain in which case I would stop adding calories, maybe do a little bit of a cut and then back into the bulk. But you're ready to go into the, into the gaining portion now of training because for six months, you've already been cutting. Cliff, have you, have you tracked calories? Do you have any idea where you're at? No, I haven't really been tracking calories. I've just been trying to make better decisions

and I made up my rule of two. So I get two restaurants, two beers and two sodas, over two weeks. I like that. That's it. But it's just it. You're onto something that worked for me. You're onto something. I think so.

I think you're right. I should probably copy right now. You guys can say, I think you got a diet book way in rule of two. Drop a decent. Yeah, I said it. It wasn't a decent. Yeah, I was at it. It wasn't nothing intentional. It's just something I did.

So I wouldn't like force myself into a situation where I knew I would fail. You know, I mean, I just didn't want to kill everything and be crazy about it because I knew that a small, you know, if I decided to have a beer, I would have 12 and not two. You know what I mean? No, that's brilliant.

And it just highlights that you've been able to do that, no cardio, and you still lost a lot of weight in a short period of time, which is probably why sales push you in the direction of a bulk. It means that you probably actually, just by doing that and cutting out a lot of other things, you've probably reduced calories pretty significantly to what you were doing before, and the body's probably ready to be fed.

So I would increase calories, good calories, right? So that doesn't mean we get to have the rule of four now instead of the rule of two. Start adding in a little bit of maybe an extra healthy meal a day in there. That's a good balance of protein carbs and fat and see where your body responds. I'd probably do that pretty consistently for about four weeks or so before I probably reduce back down a little bit and see how your body responds. I have to warn you though, because if you've been training four to five days a week and then you jump into the pre-phase of anabolic, like, cell suggesting, it will seem like very

little at first. And I think that's one of the hardest things for people that have already been training for a little while, is they see the program and they think, oh, man, I can do so much more than this, but if you trust the process and follow the entire program through the way it's laid out, I think you'll see great results.

Yeah, and I got an echo too. I was gonna jump in about like starting to kind of dial in and dial in like what you're actually consuming and start tracking a bit. I know it's a bit of a pain in the ass, but what you did initially is brilliant to get you some progress and be really aware of your own habits, but now once you hit that plateau,

it's like we got to sort of like peer into that a bit further and see what that actually looks like. So you can just make little micro tweaks. So this isn't like big adjustments out of your daily routine. It's just, this is what my tendencies are. Now I'm gonna tighten it up a little bit. And a great place to start,

because I think that's a great advice from Justin. The great place to start is actually, if you haven't done this already, is just start tracking protein. Just start tracking protein and make sure you hit your protein intake while you're also Following the map Santa Ballac program that that should do you pretty well

Yeah, and we're gonna send that to you by the way So when we hang up here Doug is gonna send over maps and a ball. Let's do have access Also, I appreciate that fellas. I really I really do and like like I said, I This was just like my beginning phase is pretty general I mean the hardest parts part's getting there. And now I'm like, well, what do I do now? What direction do I go in? Cause I'm kind of flat line.

And Cliff, I'm gonna say this to you, okay? So I've been training people for a long time, okay? And I can usually tell right out the gates if someone has the right attitude or the wrong attitude. And most of my training was dedicated to getting people in the right mindset You're almost all the way there. You got the right mindset in fact what you're saying right now oftentimes takes me a years

to get people to to to start with so everything you're saying is you're on the right track I think you're gonna you have a very very good chance of long-term success Well, I hope so and I appreciate it y'. Y'all helped me out quite a bit, just kind of keeping me focused and keeping me going in the right direction and being able to pluck things out that I can put into my own routine, you know. Good deal, man.

Thanks for calling. Yeah, awesome clip. Thanks, I appreciate it, y'all. That's an ideal client. Oh, yeah, I know, right. That's exactly if we're just killing it, killing it. I mean what he said about I wanted it You know start and with something I knew I wouldn't fail So self-aware so perfect right a very simple easy rule that was realistic for him

Very very very made a lot of sense and it just highlights that he can still have this balance You know of eat now having a occasional beer so that no cardio and a drop 35 pounds in six months is almost too fast. It's right, right. It's plenty fast. In fact, he probably reduced a lot of things that he was eating that was not ideal so much that he dropped more than he even need to in that short period of time. So he's on the right track. His body's probably wanting more calories right now.

And I think that's the perfect thing from his due increase, but increase with good choices and go through like a strength phase type of programming and his body's going to respond. And what he said about, you know, when my body's tired, I take a break. So yeah. I mean, listening to your body, you know, hard that is to get people to do. You know, I mean, you could you could program it all day, but if you're not paying attention to what your body signals are Like a good luck. Yeah, in fact if you're listening right now That's the attitude you want even though he's a beginner and he doesn't probably have a lot of knowledge He's got the right attitude and that's way more important than the actual knowledge absolutely

Our next color is Caroline from Colorado. Hey Caroline. How can we help you? Hi, I recently finished running anabolic and I tried to be in a calorie deficit for the last half of the program, but toward the end my nutrition fell pretty inconsistent. I'm in college, so it's kind of hard to stay on track all the time. my goals are more centered on strength and mobility, as well as just figuring out what to do with my nutrition. I have a history of disordered eating, so I kind of realize that the whole, like, cut bulk approach is probably not the best for me. So, I guess I just wanted to ask you guys what your advice is for where to go from here in my workout, as well as how to like rain in my nutrition

when everything feels all over the place. Very, very, very good question. I'm going to ask you a few more questions, Caroline. Just get more information from you. When you, what do you notice when you put a lot of focus on your nutrition, do you find yourself swinging strongly from end to end in other words, you focus on it and then you go off, but you go off in a big way. Yeah, definitely. Okay, so the advice I'm gonna give you may sound counterintuitive, but in my experience with situations like yours,

I think this might be the best thing. I think you should not focus on your nutrition. Now that doesn't mean you're not gonna, you know, try to eat healthy and all that kind of stuff. I mean, take the magnifying glass off your nutrition, stop focusing so much on it, and instead I want you to train and focus on strength. And when it comes to nutrition,

I want you to bring awareness to how the food makes you feel. So try to eat in ways that improve your strength and your health. And that's about all the focus you should place because in a situation like yours, the more you focus on nutrition, the more elusive it's gonna get. The more you start to develop this bad relationship

with food. Do you actually own our intuitive eating guide? I don't. Okay, that's perfect. That's a must. So I'll have Doug ship that over to you. And then my other recommendation, because you did say strength and mobility, you could run anabolic again, but my recommendation would be to move on to performance, which is

the natural progression from anabolic, which is heavily mobility focused, and there's a lot of unique exercises that a lot of people are not familiar with. So take your mind off of the nutrition stuff, focus more on strength and learning new exercises and then doing the mobility days on your off-strength days and then intuitive eating as the main focus of any sort of nutrition focus at all, I think would serve you really well. Yeah, Caroline, do you think that you're somebody

worth taking care of? Absolutely. Yeah. That's what I want you to focus on, okay? So imagine if you had a child or a friend that you were taking care of, when you're taking care of that person, you're not gonna be overly strict,

but you're also not gonna be overly indulgent with them, right? So, you know, like I have kids, and sometimes I let them have cookies, but a lot of times I don't, because it's not good for them. Sometimes it is good for them to have one, other times it's not, and that's because I care about them, and I take care of them like I care about them. That's the focus I want you to have with your nutrition.

I don't want you to focus on calories, macros. Oh my gosh, I ate a cupcake yesterday. Oh, I ate too much today today or I didn't eat enough, putting too much focus on nutrition is probably not a good idea for you right now. Instead, focus on how you feel, taking care of yourself, and then if you need to place your focus on something, focus on your performance in the gym,

more often than not, it'll point you in the right direction because it's hard to eat in a way that makes you unhealthy and improve your performance. So if you need to focus on something, focus on performance and that should help and then of course taking care of yourself and that should start to direct you in the right way. Okay, awesome, thank you guys so much.

No problem. Yeah, that's the irony of having issues with food, is that you think, oh, I have to deal with these food issues, let me focus on them even more. And it makes it. Way well, I kept thinking because I remember my college experience and I was gonna ask her about the dorm life and having to eat at the cafeteria

all the time, but then that's gonna just reiterate the focus of just trying to scramble and figure this whole nutrition thing out when I think your advice was great in terms of relieving her of that stress. So nice that we're getting questions where people are honest enough to admit this. Yeah, because honestly, most of my experience with clients,

you don't get that the first encounter. When you first meet clients and they're telling you about their goals, it's very surface. You know, you rarely get somebody to be like, oh, by the way, too, I have a little bit of an eating disorder or a challenge there. They don't even mention that normally. It takes like a year of training someone before the open.

Yes. So it helps us be able to advise better, because not knowing any better, I would tell this person, oh, let's start tracking food and let's see where your calories are and start getting them to focus on that. But it's important that, you know, for people that are listening, I know we talk a lot about, and I talk a lot about how much I think tracking calories and food is so important to learning. But there's always an exception to rule. This is an exception to rule when you have somebody that has had eating disorders in the past,

that could be the worst thing to actually advise them to. Yes, and I wanna make sure I say this on the podcast very clear, obviously none of us are therapists in that field. If you're listening and you're somebody that really has an issue with nutrition in that particular way, the best thing you could use work with a therapist or

counselor who is experienced and qualified in that arena. But again, it is very interesting. It's one of those things. It's like putting hyperfocus on nutrition causes more anxiety and stress around nutrition, which then causes you to do the very things that you're worried about in the first place. And what it looks like is I'm obsessively strict and then I go so far off I hate myself. And it's this in and out terrible relationship that continues to spiral and get worse. And it's either I become so ridiculously strict and anal about my nutrition that I lose my friendships and I lose myself, or I go in so bad of the opposite direction

that I cause myself health problems. So oftentimes just taking your focus off of that, placing it on something else, and then just constantly thinking, how can I take care of my- A lot of people are unaware they have this issue too. Because they've seen success, just because you track, you weigh, you measure

do these things and you have a streak of six months of getting in great shape. It doesn't mean this potentially isn't a problem for you also, you know. So I think that's what's tough is a lot of clients you get are unaware that they even have this honor off the wagon type of issue. They think that's just how this process goes. Either I'm focused on a goal and I have a wedding or I have Vegas in a couple of months and I'm dialed in and then or I'm off and that's a lot of times the problem.

Yeah. Our next color is Barry from Tennessee. Hey Barry, how can we help you? Hey guys, love what y'all are doing. Keep doing it. My question is, one of my one of my goals, I've got a few goals, but one is to get to around 12% body fat. Not really going after a six-pack. I have too much fun on the weekends for that, more of a four-pack type of guy. But if I hover around,

if I hover around 15% body fat, most of the time, I've never really gotten super lean. So main question is should I focus heavily on dampening muscle and strength and just staying fat and let the body kind of metabolism do its thing or should I try to go on a bit of a cut. Yeah, that's a good question. How long have you been sitting at about 15% body fat? I feel like it's my, and again, I haven't gone somewhere to get it professionally tested.

I had calipers and I tested it a few, probably three weeks ago. Really tested it after COVID, kept me from going into the gym. I was doing a lot of at-home workout being sedentary. But just from pictures of myself, I think I tend to hover around that for a long time. I played LaCrawlton College, so I was probably closer to 12 or 10% body fat back in 2012. But since then, I've kind of gotten a little cluffy. Okay, well, if you've been at 15 for a while, I'd say let's do a cut. Let's see, drop down a little bit because, and here's why, one of my favorite things about

dropping body fat is the after when I start to bulk again. So if you go down to 12 or 11 and then slowly increase the calories, you're gonna see this nice muscle rebound. It's like the body, it's almost like a sponge when you do that for a little while. And it could take you, you know, going from 15 to 12 percent body fat if you do it at a nice even pace,

take you about, I don't know, six to nine weeks if you do it at a nice even pace, take about, I don't know, six to nine weeks if you do it at a nice low pace. And at the end of that, increase your calories and focus on getting stronger and it's gonna be real fun. It's really fun at that point to feel the muscle and strength gains after a cut. This is also a place where I would highly recommend

starting to actually track food, right, to kind of see where you're at because it sounds like if you've been hovering around that 15 to 16, you've kind of found, you know, your natural body fat percentage that your body likes to be at with your lifestyle, meaning you enjoy the weekends every now and then you have consistency, consistency probably during the week. And if you're going to break that plateau, you're going to need to peer in a little bit more to exactly what you might need to switch to white claws, bro.

Yeah, so painful, but I would I would say you would you would want to peer into your nutrition a little bit to get a closer look on Exactly kind of what you're doing calorie wise and protein and carbs and fats and then from there Take the advice that South saying go on a cut for like four to six weeks and try and lean out and then reintroduce. And I don't. And what may happen during that time is you may have to tighten things up on the weekend while you're trying to lean out depending on where you're currently at. So I mean, I definitely think because when you're around that just by the way too for the audience that's listening, when you're around where you're at, you sound like you're in a pretty healthy place. So if you're, if you were just trying to be healthy, I'd say you're probably kicking ass at it. I mean, you work at, you sound like you're in a pretty healthy place. So if you were just trying to be healthy, I'd say you're probably kicking ass at it.

I mean, you work out, you exercise, you maintain about 15 to 16%. I mean, shit, you're leaner than Sal and Justin right now. So that's a pretty good place to be right now. So I don't think there's anything wrong with where you're at, but if you wanna take it to the next level, lean out, and see how your body responds to that, you're probably going to have to take your tracking and following your nutrition a little bit tighter.

Yeah, no, I'm 14.8% Adam. I'm actually a little leaner than the few points. I'm leaner than Barry. Hey, Barry, what does your workout look like? So during December, January, half of February, I got out of the gym and was doing a lot of TRX. I got LTRX program and Y'all mapped anywhere program was doing those with just body weight and stuff. Finally got back in the gym about a week and a half ago and started map Santa Ball.

I felt that would be a good one. So I'm on just started second week of phase one. So the anabolic. Beautiful. This is one of the strength gains really start to kick in. It's a good time. Phase one is my favorite. Cool.

Yeah, awesome. Well, perfect. Thanks for calling in, Barry. Yeah, thank you guys. You all good? No problem. Yeah, I mean, you know, when you're at something for that long, and that's a good, you know, 15% is not a great place.

It's not a way. It's not super lean. It's comfortable. It is. And if you have good muscle under it, you're healthy fit. You look good with your shirt. Well, she probably does because he's, he's state consistent, even during COVID. He's on anabolic right now.

So the guy is probably pretty strong, probably doing really well. You know, if the, if his goal was health, then I'd tell him he's right, he's doingabolic right now, so the guy is probably pretty strong, probably doing really well. If his goal was health, then I'd tell him he's doing perfect right now. But if you want to take your body to the next level, and you want to lean out from there, this is where I think, because this is what we run into with a lot of people, is they get a devil. They get into this place where the body just kind of finds this homeostasis for them, which for him is probably this 15, which allows him to have this flexibility of kind of eating what he wants every now and then and not really having to track.

But then when you say, hey, I have a goal, like I want to lean out to a certain percentage, this is where I just, you gotta track. You gotta see where you're at to get an idea because what'll end up happening is, you'll have one or two good weeks where maybe you start to lean out and then you'll have a high week and then when you pull back and look at it over four weeks, you're kind of staying the same. You're not really making any progress.

That's kind of weird how the body just naturally does that. You know, if you cut back for a couple weeks and you're not eating very much, sure you start to lean out, but then you're really hungry that following week and then you start to over consume a little bit and it all levels out to be that 15, 16%. Yeah, I couldn't agree more. Look, MindPump is recorded on videos, as well as audio, so you can come find us on YouTube if you want to watch the podcast. You can also find all of us on social media.

Instagram is the place to get us. You can find Justin at MindPump Justin, me at MindPump Sal, and Adam at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phasedased expert exercise programming designed by

Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.

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