Mind Pump: Raw Fitness Truth - 1639: How to Transition from Heavy Cardio to Weight Lifting, Ways to Determine the Correct Weight to Hit a Rep Range, What to Do When the Scale Doesn't Move & More (Listener Live Coaching)

Episode Date: September 11, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom. 1639: How to Transition from Heavy Cardio to Weight Lifting, Ways to Determine the Correct Weight to Hit a Rep Range, What to Do When the Scale Doesn't Move & More Do shorter rest periods cause more muscle damage? (4:07) Muscle memory is a REAL thing! (7:08) Testosterone DOES affect your central nervous system. (10:26) Anatomy 101 with Sal Di Stefano: Talk science to me. (13:40) Justin is the EXACT demographic for Bravo TV. (18:14) Busting the myth that you NEED to drink a protein shake to be healthy or build muscle. (20:08) Fight Game talk with Mind Pump: Evander Holyfield vs. Vitor Belfort featuring commentary by Donald Trump! (22:46) What would you see on the television screen at each Mind Pump hosts’ household? (27:19) Do NOT play a prank on a man with kids. (33:44) #Quah question #1 – How would you recommend I break the cycle of weighing myself when I have seen good changes in my body composition? (44:56) #Quah question #2 – How can I build more muscle after spending time in the hospital for ulcerative colitis? (57:23) #Quah question #3 – How would you transition from heavy cardio to weight lifting? (1:07:09) #Quah question #4 – Is there a formula to determine the correct weight for each phase? (1:13:20) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** https://www.sciencedaily.com/releases/2016/05/160503104757.htm Exercise dosing to retain resistance training adaptations in young and older adults – PubMed Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain MP Hormones Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** The Myth of Optimal Protein Intake – Mind Pump Blog Donald Trump To Commentate On Evander Holyfield Vs. Vitor Belfort Boxing Match Untold: Crime & Penalties | Netflix Official Site Untold: Breaking Point | Netflix Official Site Visit Serenity Kids for an exclusive offer for Mind Pump listeners! **Promo code “MP20” at checkout** MAPS Fitness Anabolic | Muscle Adaptation Programming System Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog Intuitive Nutrition Guide | MAPS Fitness Products How Do I Know if my Metabolism is Slow? - Mind Pump Blog Skinny Guy 'hardgainer' Bundle - Mind Pump Media Stop Working Out And Start Practicing – Mind Pump Blog How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – Mind Pump TV MAPS Fitness Performance | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? Today's episode is a live episode. This is where we answer fitness and health questions that are asked by people on air. By the way, if you want to be on one of these episodes,

email your question to live at mindpumpmedia.com. Now, the way we open the episode is with an intro portion where we mention our sponsors. We tell fun stories, we bring up scientific studies. Today's intro was 35 minutes long. After that, we got to the live questions. So here's what happened today in today's show. So we opened up by talking about the muscle damage caused

by workouts. There was a study done on short rest periods versus long rest periods and which one causes more muscle damage. Then I gave a little anatomy lesson to Justin and Adam. Show them a picture. Have them guess what part of the anatomy it was. That was fun. a little anatomy lesson to Justin and Adam. Yeah, that's the diagram. Show them a picture. Have them guess what part of the anatomy it was.

That was fun. Then Adam talked about watching Bravo, the channel Bravo, and seeing Justin on Bravo. Naturally. All sexy and appellial valley commercial, selling beef sticks or meat sticks. By the way, paleo valley. So I was gonna sell the beef.

Is a company that we work with that makes great products. Some of our favorites are their grass-fed meat sticks. They're really good. They're not dry. They taste amazing. And their bone broth. It's the most unprocessed protein powder I've ever had in my entire life. There's nothing in it, just bone broth, not even flavoring.

So it's really good stuff. By the way, if you go to paleovali.com forward slash mine pump and then use the code mind pump 15 with no space You'll get 15% off your first order Then we talked about Evander Holyfield versus VTor Bell Fort fight coming up on the on September 11th By the way, one of the commentators is gonna be Donald Trump Bet a lot of people we paying to watch that fight just to to listen to what the hell is gonna come out of his mouth. Crazy. And then Justin talked about the strange noises

in his house, the banging on his window. You won't believe what creature was waking him up. Kinda crazy. Then we got to the questions from the live callers. The first caller was Tony from New Orleans. This person used to be an endurance athlete, do lots of marathons, has switched over to lifting weights, is seeing and feeling changes,

but the scale isn't moving, wanted some advice. The next question was from Mark from Toronto. This gentleman, young man, working out, has some new goals, has lost some weight, wants to build more muscle, really wants to pack on some muscle wants to know what should do what he should do also had some ulcer of Colitis issues in the past so we kind of changed his goals for him to help him move in the right direction the next question was from Jake From Iowa another marathon racer another person who's an endurance athlete now making the switch Another marathon racer, another person who's an endurance athlete now making the switch to wanting to build muscle and build strength

Wanted some advice and then the final question was from Chase from Tennessee This person is just started maps in a ball like one I know if there was a formula to figure out the weights he should be using for each phase also all month long two great workout programs are on sale. So, maps performance, this is an athletic-minded workout program designed to give you really good looking but also functional muscle. So, if you get those aesthetics,

but you get the function. Good and move good. Absolutely. That program is 50% off. We also have maps suspension is also 50% off. This is an entire workout program that utilizes only suspension trainer. So very minimal equipment. Do it anywhere. Great workout. Both programs 50% off. You can find them both at maps fitnessproducts.com. You just got to use the code September 50 with no space for that discount.

Hey, so yesterday, right? I come in here and when I have the older kids with me, usually what I used to do is I'd work out real early at home so I could have my full time to work out, but that tends to wake up the baby, right? So I try to squeeze it in here. So yesterday I did a one, but usually takes me about an hour and 20 minutes

workout in about 40 minutes. So it was cramming it fast paced and intense and I got a crazy pump or whatever. And afterwards just kind of serendipitously I study pops up that shows that shorter rest periods causes more muscle damage. So when they measure muscle damage, the markers of muscle damage, shorter rest periods cause more damage than longer rest periods. And one thing that annoys me with studies like this, which, you know, whatever,

is people then concluded, oh, this, this must build more muscle. Yeah, this just brings the other studies that show that longer rest periods build more muscle or whatever. And it annoys me because neither one of those is correct. They all kind of work right. And even for me yesterday, because I normally do that workout in so long that shorter workout, it felt like you guys, I'm sure now you've been working out for so long, you can kind of tell

after workout like, oh, that was, that was good. That's going to set things in motion. I could tell that the faster pace was something that my body needed. Yeah, because you hadn't done it from the stimulus. Cause I had not done it. And I've, you know, it's a little bit. You know what's funny? A little bit. I can feel a little bit.

Do you know what's crazy? His training volume is so high right now. I doubt he's a little bit. I was doing those horse. I was doing those, we were gonna have a sit down talk with you about it. Really? Yeah, just your addiction and lifting.

Yeah, it's a little obsessive. Lifting too many things. That's a little obsessive. Yeah, you many things. That's a little obsessive. Yeah. How can we, how can we, how can we, so that he slows down? No, I, I was doing the hip thrust out there. You guys love making fun of.

And, yeah, it's still out there. I mean, I have video. No, I unwrapped it. Finally unwrapped it. Four days later, she still had it. I had to hurry up. Dude, I had the craziest Justin will appreciate this. Glute pump of all time.

Oh, yeah. I was walking like Justin for a second. Just like a rubbing. It was hanging all over the place with glutes. But anyway, yeah, I could tell that that because that was different, it's good, it worked. And that's really the key here, but it is interesting, right? They show in that study more muscle damage.

I mean, I felt the opposite though. I remember the first time I remember a show magazine I was like consistently training. Like, it was in one of my kicks where I had missed and forever and I was training with one of my buddies so I don't like to work out within the first place. What? What? I was like, I don't like working you guys,

no, I don't like working out with anybody. Oh yeah, and so we were training together and he ended up like, we ran into a bunch of friends and the workout ended up being like two and a half hours but 90% of it was talking. And I remember being so upset, but then I ended up getting really sore from it. I remember scratching my head and going like, that was so not an intense workout. But because of the long rest periods, what I think happened that I didn't even realize, like, oh, I kept, I was stronger going in all the sets. I probably did a lot more than what

I would normally do. And then, and because I never trained that way, it was super sore from that. So, speaking of which, you're totally coming back, bro. I can see it now. I saw you in your work, I swear to God, I saw you in a workout today and you were getting pumped and all that stuff. I'm, I'm, I'm, I'm, I'm,

I'm, I'm, I'm, I'm, it looks like things are starting to respond. Yeah, I, I'm, I'm, I'm, I'm, I'm, I'm, I'm, I'm, I'm, I'm not normal, dude. I still have these days. So I've completely given up the smoking weed thing, which, be honest, I was going back and forth

and I'm like, okay, I think I'm okay. Let me try a little bit harder than it's like. No, every time I would do that, I would feel something kind of in my lungs. So I had to switch over to edibles, which I don't like doing at all, because I'd still haven't figured out that, like without feeling groggy in the morning. Um, but I've been doing mostly suspension

trainer and body weight stuff. So pull up suspension trainer. Today you saw me doing a little bit of dumbbell work. Um, so I'm doing like a modified version of our suspension trainer and feels good. But I'm only, I trained twice last week, uh, that you just saw me do the first day of this week. So I haven't been, I haven't been really hitting it, but I'm also, the thing that's different about me today than probably in my 20s is I've gotten really good about knowing to have quickly to adjust my calories based off of my intake.

My insecurities of being the skinny kid was in my head for so long that I always ate. Regardless if I was training or not, I needed to eat, I needed to eat, I needed to eat, because I need to be bigger, I need to be bigger, not getting enough calories. And so even when I wasn't training, I was still eating excessive as far as calories,

where I don't have that insecurity anymore. I'm not afraid if I lose five or 10 pounds of muscle, whatever. So I dramatically reduce my calorie intake. And so I maintain my fitness a lot. And to the point of the study you brought up the other day, it really, I can really tell that the amount of volume just to kind of maintain a decent physique,

I don't have to do that much too. You got a lot of muscle memory going on for sure. Yeah, especially with what where I was just a few years ago, you know, that was the peak of my training career was obviously training for the show. And my volume was so high, I still have, that's what's cool about that is. A lot of room to go.

Well, that muscle memory is such a real thing. And I trained so hard, so consistently to reach, I think the peak lean body mass, I got up to like two, 10 or something like that of a pure lean body mass. I'd never had anything like that. I normally like probably right now 170, 180. So my body knows what it's like to have over 200.

And I just touch the weights a little bit, bump calories a tiny bit, and then it like responds. Yeah, and I notice for you, Justin, you've been bumping up your reps a little bit. Yeah, yeah, that's good. You know, like I actually split, so I'll do my first half like in here and then I'll go home and I'll do the other. And I've tried to make it more high reps and more pumping sessions and trying to get more body building type workouts instead of my normal

like, you know, five reps or so that and then done. So it's actually been kind of nice in terms of being nice around my joints, like my joints are feeling good, like I feel like a little bit more energy. I'm way more active now too, ever since the move and everything. So I've been like, you know, trying to balance all that out, but this has been feeling better in terms of like,

not being all achy in sore my joints. You know what else I've been doing that? You might be interested in this and I've speculated on this, I've nothing, no research to prove this, but I have this theory that as long as I get the first two days after my shot of training, it seems that I get a better response from the training. You mean after your testosterone?

Oh, yeah. So I take a testosterone shot every week. And because I've only been training two, three times a week, I timed it. Yeah, I timed it. I make sure that last night was my shot. So today I was like, I'm gonna train today for sure. And I'll train tomorrow.

Like, and I noticed if I, I'm a, and because the way it works, I take my shot, and I probably peak over 11 hundred, 12 hundred, or whatever, say, free test or whatever. Oh, higher than that. Yeah. Maybe a little bit. The peak is higher. It's when it falls, then it comes down.

Yeah, but I've never been, I've always fallen well below 700. Exactly, so. But, you know, you're saying is, I don't know if there's any studies around it, but makes perfect sense because when you take it, the peak happens 24 to 48 hours. And that makes perfect sense that you would have

be the most responsive. That's what I think, right? So I mean, I tend to also try and I was training. So I'm eating a little more. So I bump calories, I get to good training sessions, and I feel like it's more responsive. Well, here's the other thing with testosterone that we think of it as, okay, masculizing

hormone, yes, it signals the body to build muscle, especially if you're working out. It has an effect on central nervous system too. So you'll see athletes who take anabolic, right? So anabolic steroids are all basically designed based off of testosterone. They're changed molecularly, but they attach the same receptors to testosterone. And you'll see athletes taking certain hormones right before competitions or the day before

because they feel stronger, right away. They didn't build muscle that quickly, but it definitely has an effect on the CNS. So it makes sense that the day after or two days after you would also just feel stronger as a result. You know what I'm excited about listening to? So I don't know if this person is okay with us sharing their names, so I'm not gonna say it.

But somebody we know went to mphormones.com, worked with Dr. Rans, team or whatever, is a female. And they're going through the hormone, they're doing hormone therapy as a woman and it includes testosterone also. Now, testosterone is also present in women, obviously at a much, much lower degree, but it does the same things for a woman

that'll do for a man, more strength, fat loss, energy, that kind of stuff. They're at week two, so they're noticing, I talk to them, they're noticing maybe a little bit, usually takes about four weeks, I can't wait to hear what they feel as a female doing the hormone very curious about that. I'm very curious about that, yeah, when he was talking about him, he treats a lot of women too.

I was like, oh really, interesting, yeah, because you know, and I've talked to my wife a bit about that too with the hormone imbalance and things that she's gone through, even through pregnancy and trying to recover from that. And just to be able to get a good doctor to look at all of your hormone profiles and really assess like where they can intervene is so helpful. Okay, so I'm gonna take a left turn here,

but you guys ready for a science quiz real quick? A science quiz? Okay, this is fun, right? So, Doug, but you guys ready for like a science quiz real quick? A science quiz? This is fun, right? So Doug, can you pull up the picture that I sent you? So I want you guys to look up at the screen. You guys, you guys, you guys know what that is. What part? Testicles.

Okay, so you think that's testicles. What do you think that is? Yeah, I mean, it looks like, it's either testicles are like the back of your throat, but it looks like a flower. Okay, so that's a full anatomy picture of the entire clitoris. Those are like the back of your throat, but it looks like a flower. Okay, so that's a full anatomy picture of the entire clitoris in the body. Okay, so here's why this came up, right?

You guys are like, sex at this. What's going on? So Jessica and I last night, we have a big Roman tub in the room. Andrew, have you seen one of those before? Not the whole thing. Andrew, okay. Yeah, not like that. Not like that, okay.

So, you know, it's funny that you said testicles, by the way, because you can see how similar the male anatomy and female anatomy actually are, right? So anyway, here's why I brought this up. So last night, funny story, right? So Jessica and I are sitting in the bathtub together, hanging out, and we're just chilling, lighten some candles, having good conversation.

And this big joke that Jessica's like, I can't, it's like we can try to hang out, but if we're naked, you're always gonna try and sex with me or whatever. So I'm really focusing like, we're gonna just connect. I can talk right now, I promise. Yeah, we're gonna be cool. So we're having good conversation,

I'm keeping my mind focused on, or off-focus the fact that my wife is naked right next to me or whatever. So we're talking and we were joking about this and she goes, you could find anything sexual about anything. She's like, I bet you could talk about science facts and it'll make you turn down whatever. I'm like, I definitely can.

So we started talking about the anatomy of the clitoris and I was like, so go into it or whatever. So I brought this up. She didn't know this either. I showed her this and she's like, what? That's what it looks like. So but you can see how much larger it is than what we think. And this is, this is why there's so, so it's so much more complicated than we think. But anyway, I thought that was a cool picture to bring up. But yeah, that's what we were talking about. That's on the inside. Yes.

And those two like wishbone areas of the clitoris, they go around the, I guess the vaginal canal and sometimes they get close to where the, where the anus is and this is why women can find pleasure in different ways and stuff. So we're having that conversation. So that's how we're selling this whole thing. Of course.

It's, you know, I'm getting in I'm getting in the mood and we're not, I mean, that's a little bit different. Everybody live in your z-ray. Well, I found the way as all I've said. All right, we'll talk science. Yeah, we'll talk science. You know what this is, when it feels good.

Yeah, this is all, you know, Katrina. Katrina teases me because she claims, you know, although I don't know if I'd argue with her, but I haven't paid that close of attention that it's a business talk or if we're talking about like positive things financially. That gets you turned on? Yeah. She's like, of course, the job.

Like she's like, I know better than to bring up like credit card bills or something. Like anything related. Boater kills. Yeah, like that will absolutely kill it for me and some of that, but you know, obviously, she's works within the business We saved a 10% more than last month. Yeah, or she'll be like

Did you see that that deal that we just closed for that partnership? How much money we're gonna make there like she'll say something like that And I'm just like I know what you're doing right now Boner killer for me is like talking about tough conversations around the kids like what do you think we should do about this? Oh, yeah, yeah, everything goes down Katrina came out For me is like talking about tough conversations around the kids. Like, what do you think we should do about this? So what? Yeah, everything goes down. But anything else? Katrina came out with financial problems. This is too much to get mad at me for sharing this, but it's funny stories since we're

going here. I'm in our room and we go to bed early. Going to bed early almost always means like, okay, it's going to be, we're getting some night, right? But she's in the bathroom, she's taking a bath, so I'm thinking it's like an hour, so I'm hanging out, and I'm watching our show on YouTube, and I'm commenting back to people and stuff like that, and she comes walking out completely naked,

and straddles over the top of me, and I'm like, I'm not, she's just like, are you serious? And I'm like, well, I'm not right. And she's just like, oh, are you serious? And I'm like, well, I'm listening to Sal's voice right now. I'm just, just, you get, give me a minute. I'm, I was not, I was not ready. I was not ready. I'm more of his.

I was not ready for you to come out of the room like, yeah, it doesn't work at all. And go straight to it when I'm like, middle of listening to Sal debate something with me right now. I'm like, no, just give me a few minutes, please. I'm gonna make it. I'm gonna make like a, we had a good laugh about it.

Like an audio recording of me, Adam, you could do it. Yeah, I don't think that's no more. Make it happen. Hey, I got some for you guys. Did you know how famous our guy is over here? Justin, yeah. What? What happened now? Watching a Bravo TV, the other guy.

No, we're a Pops Justin. Hey, were you watching Real Housewives who said I heard about this? No, I was just watching. Were you watching on that, bro? I watch a million dollar listing on there. Oh, okay. Runway models or what else is there?

Hold on a second. So Justin was on Bravo? Yeah, like what? So Paylo Valley is running his ads that he did on TV. Oh, this is a lot of stuff. What is that called? Okay, so is that the right way to say it? They're running it on TV or they're running it on streaming service. And so I think it's probably streaming.

Yeah, it's technically not like old cable television anymore. Right. It's not broadcast. I wonder though, because I mean, that still exists. And there's a lot of people I know that still just watch cable and are into the whole streaming thing. Yeah, which baffles me. But all right. That's cool. I mean, hey, they they know the demographic of Bravo very well, don't they? So let's think about this for a second. Well, I was in overalls Bravo is a lot of women and I think probably gay men so women gay men lots of people majority of gay men a little bit of women Yeah, I watch it and no, I know that I'm just saying there's a lot of people that watch it But that's what it however it sells that I mean, and in the commercial, so people who are watching this,

we'll see a little clip of it, Justin is in overalls and is like white t-shirt and he's all like, oh yeah, that's gonna sell something on a beef stick. That's gonna sell some paleo-belly beef sticks. That's probably the, it's really sold for sure. It's for the men. It's for the men. Dude, I'll tell you what, I'm in love with their bone broth protein in the bag. You use it like, great, I always see.

You use it after. It's the most unprocessed protein I've ever had in my entire life. So it tastes like nothing, right? They're, well, I mean, yeah, it tastes a little bit like bone broth, but there's literally nothing in it. Just bone broth, but it's no flavor, no nothing.

It's one ingredient. It's as close as you can get to the actual source that I've found. How does that compare to what's the other source, which is like all the cartilage and the, what's, it's so collagen. Collagen, thank you, Doc. Bone broth is full of collagen.

I know, but comparing straight collagen protein versus bone broth protein, which one is superior. When you buy collagen, typically it's a type of collagen that they're aiming for. So there's different slight changes in amino acid profiles. Honestly, generally speaking, you're probably better off just going with straight bone broth

because it's got a combination of all of them and it's also closer to... Because that's still a big deal right now. That's the collagen protein. I could ask that in DMs all the time. I was told collagen proteins better for your skin and hair and this and that. And it's like, if you can handle way,

we've talked about this for you. If you can handle way and it doesn't upset your stomach, you don't have any issues with it, nothing is better than that. Right. If your protein intake is high, it kind of doesn't matter. You're getting all the amino acids, all that stuff.

Well, if your protein intake isn't high, there's no reason for you to even take protein powder. Eat more protein. Yeah, yeah. I mean, you don't need any more. If you're hitting your targets intake isn't high, there's no reason for you to even take protein powder. Eat more protein. Yeah, you don't need any more. If you're hitting your targets on a regular basis, that's another thing too, that's been a while since we probably addressed that,

is there's this idea that you need to have a protein shake in order to be healthy, or if you want to build muscle, it's like, no, if you hit it through whole foods, there's no reason for that. Now, that being said, let's say you're the typical female client that we would get back in the day, right?

Which usually would not eat the, what would be considered high protein? They're not hitting 0.7 grams per pound of body weight. They're typically much lower than that. And maybe it's tough for them to eat all that protein and meat and they don't want to. Adding a little protein powder makes a difference and if your protein isn't high or in that upper limit,

then the type of protein that you add does make a difference, right? So if you take someone who's eating below the upper limit for what we consider high protein based on studies and you add collagen protein or bone broth protein, they do studies do show, improve skin, improve hair, nails, connective tissue, that kind of stuff.

And mainly because the amino acid profile that's in bone broth has the amino acids that are really good for those types of things. So you will notice a difference if it brings you up to where you're supposed to be. But if you're already there, it really doesn't matter. If it's vegan, if it's animal-based, you have so many amino acids, it isn't making any difference. It's like branching amino acids, same thing. But it's the most, their bone broth,

bough protein is so unprocessed, and when I drink it, it literally has zero digestive effects on me, like nothing. It's like, I'm drinking water, so that's why I like it so much, is I can add it, no problem whatsoever. Okay, I have to address something and we're gonna bring up the fight game. Oh, yeah Yeah, you're ready my put me in guy. Yeah, can we talk about how stupid that is by the way? They're talking. It's cringy that we talk about the fight game because we don't know everybody's names

Yeah, that's all is really yeah, because we forget names Yeah, Sue us always gonna be somebody who knows more about something and then they're gonna get offended because, I mean, I get that all, because I'm the one who probably talks about it. It's the same in like baseball. Yeah, or like any other sport where you're just, you're not the guy that's sitting there reading all the stats

and like knowing every little minute detail. It's so cringing in the time of the fight. But yeah, anyway, so there's V-Tore Bell for it. And Evander Hawleylly field apparently are fighting I just saw this is this real that that Donald Trump is gonna be commentating. Yes, and Trump is I can't we know this is why not know this is gonna be who's who's okay? Who's the promoter who's putting it on is it show time I'm fortunate fights very good look at sub Dad. I had no idea about this.

First of all, Evander Holyfield versus VTour Bell that's a fun fight to watch. That's a fun fight to watch, right? I'll watch that fight. I was a huge VTour fan back in the day. Love Evander Holyfield back in the day. I don't care. It's not much different than what we just saw with the other guy.

Exactly. Evander's way out of his prime. VTour is closer to his prime than Evander, but also out of his prime. Prime not gonna be drug tested, which means VTor is gonna show up. It was old form. He's all jack.

I worry about this stuff, because is this like, I mean are there some of these guys, I don't know where, I know Evander Halleyfield lost his mansion years back or what, are these guys struggling financially? And so they're looking ways to drop up any. I'm sure they just want a good pay day safe and healthy for two old punchers like that to get in and get in a ring and punch each other in the head just doesn't sound

like a good idea I know but at the you're so far gone doesn't even matter I mean I mean dude and right now these like side shows are making tons of money. So it's just it's tempting. I'm sure for his son. His son. No. Donald Trump's son to provide commentary of Ivan or Hollywood. And his son. Donald Trump called my son, but Trump is going to be on the commentary.

For sure. That's what I've been reading. Yes. That was correct. So both of them are going to be on it. Okay. So this has to be whoever put this together, the most brilliant thing I've ever heard of my entire life.

It's pretty genius. First of all, the fight itself, lots of fight fans would want to watch that. Now that Trump is gonna be commentating, everybody's gonna be wanting to watch that, because who knows what's gonna come out of his mouth, and I guarantee he's gonna slip in. Oh my god, I keep met, that's it.

Bro, he's gonna slip in political jabs the entire time. It's gonna light up the news cycle like crazy He hasn't even been in any news in a long time I'm sure that it's just like people are anticipating what's gonna come out of his mouth I haven't I haven't seen this so where where is it gonna be on? Do we know what is it show time? Or is it somebody else is it is Oscar? De La Jolla might so hard for for me to read no So De La Jolla is Back for me to read? No, so De La Jolla is backed out of the fight

because of COVID. Yes, so this is a replacement. Oh, this will make more money than De La Jolla. So it's probably De La Jolla is a promoter now. So he's got Golden Boy production or whatever like that. So it's probably him who's putting it on there. And I wonder how much Trump is making for this? Interesting. Wow, I can't believe I wonder how much Trump is making for this.

Interesting. Wow, I can't believe I didn't hear anything. Maybe nothing. Yeah, can I get a date? I'm sure he's just itching to get like listeners again. Yeah, you know what's interesting about this strategy is that now you're seeing, that it's not just the fighters that are gonna attract buyers.

It's also the people surrounding the fighters because how many people are gonna pay because now Trump is commentating? Yeah, and who would never have cared about the fight? Yeah, like it's very interesting what's happening with these fights you called it Adam I you know, I I did not think it would last this long But you called it. This is very interesting and look it's mainstream news CBS and CNN and Fox are all reporting on it Wow, this is gonna oh it's on 9-11. It's this interesting. And look, it's mainstream news, CBS and CNN and Fox are all reporting on it. Wow. This is gonna, oh, it's on 9-11.

It's this Saturday. Wow. Oh, wow. That's gonna be very interesting. And the timing. The timing is, oh, that's interesting too. It's gonna be very interesting. Wow.

I'm gonna miss it, dude. Yeah. We are gonna miss it. Wow, I wanted to watch that. Wow. But I can't wait to see all the clips of the weird Oh, yeah, well they though or will they I mean they've tried to cancel him so much in silence And they scrub every last thing. Yeah, I don't know thinking

Yeah, manage the internet later. Hey, did you did I know I know Justin you were watching I think Doug was too you watched the Caitlin. Do you see now? So the other one came out so they have a tennis one the trashers. Oh, you watch that one. Yeah, I just started that So you just start it. Yeah, you started it because Because it's like a one hour drive for the TV like a court. He's putting the kids down I'm like I just started it and then she's like I don't watch this So I was getting into it. Are you guys both like that? Like what would you say, what percentage of the television that you watch that you like does your partner also watch?

Are you guys half and half? Is it? Oh, probably 70% we're watching together. Cause yeah, I don't get a whole lot of time by myself. No, I mean, the content you're watching though is it's something that like, there's more of it that you guys both like or does one person end up like,

what's, like, how do you guys match up? I get what you're saying. Yeah, I'm not wording very well. Jessica and I like stand up comedy together, sometimes we'll watch a series together. She likes documentaries with you, right? There are certain documentaries. Oh, no.

Some she won't, some she's not into, into other she is. She's like tech documentaries. Yeah, but, but, there's definitely shows that I like that she's like whatever, but here's a deal. She's very, she's way way more like flexible in the case. So if I really want to watch something, she'll be like, whatever, just put it on. I'll just in between a watch and be on my phone. I don't like to do that that often because then I feel like it's not

really fair and I'm not enjoying, you know, because I want to watch with her. So, but yeah, if we're going to watch something together, it's usually comedy or maybe a series or sometimes documentary otherwise. Yeah, it's kind of funny because Courtney is like so into like murder shows and like just like any kind of like serial killer anything. Yeah, and I just I'm not into all that except when a cult's involved. Then I'm like, okay, we're gonna watch this together, or some kind of CIA backstory to the whole thing.

Then I'm interested, but other than that, I just can't watch those shows. She's also into hoarders, intervention, all that kind of, like, just the behavior stuff. Yeah, I'm like, I don't, like, I hate watching shows like that, because I'm just like, it's just filth. I'm like, I'm trying to get rid of all that. Like, now I'm looking at the house,

like looking for things, it's the opposite effect on her. She feels better. You know that we're clean. I can relate to that. You guys know my stories when I'm sick when I watch and I say, yeah, yeah, yeah, I want to basically feel better about myself.

That's why you're watching Bravo. Yeah. Dude, the hoarders and the ones that are like my 600 pound life and stuff like that, yeah. You know, I can watch them, but I can't watch them for too long. Yeah. I start to feel, I like to peer in on those, but I can't watch a whole series of that. I feel, I start to feel really bad.

Oh, so intervention literally fucks me up. Oh, I can't do it. Exactly. I know. I'm just like, oh, I just got wrenched. It's because I have kids. Yeah. You know what part fucks me up the most? They show the addict and you're like, whatever,

it's an addict, that sad or whatever. And then they always do this and this fucks me up. Then at some point, the parents or someone who knows the person tells the story of them. And they were kidding. They're a little innocent kid. And they show the pictures in the video. And then something happens and then the person goes,

and you just like some tragic event and then they just spiraled out of control. And then you're just like, oh, somebody would have just, you know, hug them. Oh yeah, and you think about your kids. Yeah. I've done anything that's gonna push them in that direction.

Oh my God. What if that happened? What would I do? I hate shows like that. Yeah, like you see the parents where the kid is like living in their house, and the parent is like enabling them driving them places and whatever and before I had kids I would be like kicking out kick him the fuck out and he'll hit rock bottom and then right that's the objective thing I do now that I have kids

I'm like I don't know if I could like kick my kid out onto the street using dirty needles living homeless and Or do I keep him in my house which enables him? What a shitty situation to be in so that right there. I have to like Pace it's like one episode every six months because it ruins me Yeah, I don't watch a lot of things like that for sure. Yeah, yeah, Katrina and I watch Almost everything the same which is blessing and a curse right you think it's a blessing because it's like oh You have everything in common so you guys always enjoy well, but then the curse is I can't ever watch TV. I watch you she's gone Yeah, I'll never do that

Oh, yeah, of course I have to do that, you know pretend you have I can't believe you did that you know You're on your phone. How do you know? I don't know yeah, I was gonna say how does he catch on yeah, yeah, no she knows she knows if I've watched or what I thought but yeah No, so we watch most everything. There's certain things like, so she'll watch a murder mystery type of thing with me, but it can't be the last show that we watch.

So she has to watch some interesting stuff. Yeah, so we were watching that series that I told you guys about the dirty John Wander, whatever. And that's such negative energy in it that she needs to watch something lighthearted. So what will happen if I like, I really wanted to watch that the other night. I'm like, I wanna finish it.

We're almost done with the series. Let's watch an episode tonight. And she's like, oh, it's already like nine. That'll be the last thing we watch. And I'm like, come on, so show Rally, but then when we go to bed, she'll be on her iPhone watching like a sitcom to just kind of calm her brain down

and get out of that space where I don't have a problem. I just go right to bed. So do I. Yeah, I did that too. Yeah, I made that mistake a couple times with like suspenseful, slightly twisted type of like series. Not super horror because Jessica won't watch, you know, really scary stuff.

But what was that series broken mirror, right? Was that the one on Netflix? Black mirror. Black mirror. And some of those episodes, like they get you- Little eerie. They get you thinking, a little too close. And I made that mistake one.

So I'm like, no, no, this is really cool. And you know, of course she gets into it because you want to know what's going on. Yeah. And we watched the one where the guy had the assistant that was his clone in his phone. Remember that, or the girl? Oh, yes, I saw that.

And she was doing everything that she wanted. But at first, because it's an actual clone, you think that's you inside the phone. And the assistant didn't want to listen. Let me out, get me out of the phone. So she does this thing on the app where it simulates six months of just nothing. So they have to like, so the punish essentially.

And then they turn it back on a couple minutes later and the person is obviously like, cause there were six months with nothing, now they're like, I'll do whatever you tell me. Anyway, really twisted, right? We watched that shit and that was it, man. She didn't sleep all night. The next day, she was all weird about it.

I'm like, never again. Now we have to end with something like family guy or something like that. Well, sleep dude, so I got woken up and this was like a night last night but the night before and we've had some new noises and things to account for and. You know, and I'm I'm I'm trying to to walk a perimeter around the house and kind of get acclimated,

you know, to the new space. And so there's you know fruit trees and there's different things and I'm sure there's deer and all kinds of animals that are gonna be coming through or whatever but it's like it's a little freaky like it's real dark and so our spotlights come on every time there's like some crazy movement outside and of course it comes on and whatever and I didn't think much of it, but then I hear a dunk right on our window. And then I was like, wow, that was loud. And I just got up and I'm like, man, I should check this out.

And I kind of come outside, come back in, here they're again. Doom, doom, doom. What? Like seriously sounded like somebody was throwing fruit at my window. And I was like, and I started to get like, oh, who's out there? You know, like I'm like, you know, like,

try to like pump myself up. What is it, you grab? What is it the thing you grab? You grab something before you walk around. Dude, I have one of those Indian clubs under my bed. I was like, for that reason. Did I used to grab that and right away, you know, and I got, you know, that's a good,

I got a shaman of fucking mobility, bro. Yeah, dude, I mean, I got that. That's like, you know, and I got, you know, that's a good, I got a shaman of fucking mobility, bro. Yeah, I mean, I got that, that's like, you know, worst case scenario, but that's my go too. Yeah. So I'm grabbing that, I'm going back out on my deck, and I'm just like, who's out there? And all of a sudden, I hear, and this huge, June bug, like, just like dive bombs me.

Oh, and I'm like, oh, what? What? in this huge June bug, like just like dive bombs me. Oh. And I'm like, oh, what? What? Comes right back at me because I have a flashlight and it sees the light. And so it's coming right at me. And I was like, oh my God.

Just ducked right last second, get inside slam the door. I was like, those are those big ones that look like beetles. But they use this big green June bug. And it was slamming itself into our window. Because it was the light, right? A truck's the light.

The light kept coming on, and it would just get attracted to it. Oh, wow. Imagine being a truder, and you see a guy walk out with like a bowling pen, you know what I'm saying? The fuck is that? Super intimidating, like, you know, my boxers.

Oh, dude. My dad used to, like, so my dad used dude. My dad used to have a bed, right? My parents used to have a bed, and they'd have these huge bed posts, and that would be usually the first thing that he grabbed would be the bed post, and this is big wooden. And you'd see my dad, you know, get out of the room all of a sudden

his little Italian speedo underwear. Walk around with it, right? But it's a family thing. One time. One time. So I had some, we had some family visiting from Chicago. And so we have a lot of cousins from over there, right? And these were all guys in their 20s.

And at the time, my dad was probably, probably in his late 20s as well, because I was probably around 10 years old maybe. So my dad might have been like 29. Yeah. And they were hanging out, you know, having dinner, having a good time. Well anyway, we all go home, go to bed. These guys go out.

They're all bunch of single dudes in the 20s. They go out and I guess they went and got drunk at a good time and they thought, what a great idea if we play a prank on Dominic. That's my dad, right? Let's go play a prank on him. So this is like two o'clock in the morning. So they come to my house

and they start throwing like pebbles and shit at the windows and then they're banging on the walls. Well anyway, this was not good. This all ended almost badly. I did say that's a bad idea. So my dad's, I mean, he's armed, right? So he at first, he's got the club thing and then he hears them banging on the garage door

And he's like someone's trying to break in. Yeah, so he gets his handgun and he goes out with the handgun And he's standing behind the garage door and this is these are the old school garage doors Not the ones that kind of go up like this, but the ones you have to swing open. Yeah, you know So my dad's holding the bottom of it and he's got the handgun and he's waiting to hear another bang to see what's going on Oh, anyway, my cousin Dude, dude, dude bangs on it. He swings it open and he fires the gun in the air Yeah, just to kind of scare him. How's my dad's whatever? Wow, so he's like boom and my cut and it was like next to my cousin's face. Oh my god

Dude his face turned white and my dad's like you fucking idiot He goes you know I have kids you're banging on my two in the morning like I could it What do you think was like what the hell is wrong with you? It's like now. It's a funny story, but oh That's a dumb 20 year old idea. You don't say when you're that young and you're like you know Behold a footy. Yeah, you like didn't think that all the way through did you guy no the last? I'm telling right now the last you get shot You ever do is you go and you play a prank like that on a man with kids Yeah, cuz you're wrong. You're gonna do a hornet's neck. What takes over is not logic and it becomes We're gonna kill whatever's in the way. Yeah, so yeah, it's a funny. It's a now. It's a funny story

Yeah, funny now, but I can't you that was fucking not funny at all that time It was I remember as a little kid. I was an ounce. I didn't see it all, but I can't guarantee that was fucking not funny at all at that time. And it was just, I remember as a little kid, I wasn't out, so I didn't see it all, but I remember hearing, bang, bang! What's going on? And then I hear yelling because my dad's hammering. I was like, how dare you guys do that kind of shit? What a bad idea. Yeah, don't do that.

But yeah, as a, I mean, I know, as a, and see now where you're living, you've got all kinds of shit that can make noise. Yeah, I'm a little more isolated too, so yeah, you've got all kinds of shit that can make noise. So you gotta get used to that. Absolutely, too. So yeah, I've just been trying to, and I was in that state, like I was getting all ramped up, like, oh, I'm gonna do something, you know.

But thankfully, it's just a bug. How close is the next neighbor? So, I mean, they're not that far down, they're probably like, I don't know, like maybe like two houses over in length, but they're down a hill. So you have to go down this huge driveway just to get it. So I don't see anybody really.

It feels like I'm on an island surrounded by redwoods, which is rad. It's really quiet, but you do have to walk, you know, quite a ways to get to another neighbor. So basically, if you hear a noise, and you think it's a person, it's not like a neighbor or something. You're thinking, you're thinking somebody's... I'm thinking like some, yeah, you know, some straggler, some home person, and somebody's not supposed to be in it.

Yeah, somebody gets up, almost person out there in the woods, would you? Is that happened? I mean, do they do, you know? They really? Even at your other house, did you guys get almost I mean, do they do? You know, really? Even at your regular house, did you guys get homeless people like coming near your house?

Yeah, remember I told you guys like there was like fire, there's people like creating like these little campsites and it was a fire hazard. And so, we had crime happening like some break-ins. It turns out it was one of the neighbor's kids and his friends, stupid idiot kids that were doing it. But I thought it was homeless in campments

because I knew they were there because it was a quarry. And so I went there with my dog and, you know, I let them know my presence. Let's just put it that way. Knocked over a few tents and, you know, it took some pictures of people and whatnot. And let them know like this is my territory. And it wasn't even them.

You see him looking at kicking tents down. I was like one in the morning guys, like just some Bob trying to say poor hippie, you know kids. Like, like, Sal said, do you know I got kids? Like you know, you know, and fucking come around my house. Listen, you're gonna leave hot cool. Even then they left like, you they left hot, still burning wood.

And it's like, as a fire hazard and like, look, if you're gonna be responsible for causing a forest fire here, like I'm gonna raise hell with you. It is a very interesting feeling when you start to feel, whether you're wrong or right, perceive a threat to your kids. It's a very, I remember, it's a protective mechanism that just takes a-

I remember as a new dad, it was a new feeling. I mean, I was always protective of, you know, if I'm a girlfriend or my siblings, but it was a completely new feeling. It's such a new feeling. Obviously, this is something I'm going through for the first time, right? So I totally can resonate with the story that I trip out,

like I can watch a show. And if a movie has something where like a kid is in danger or like instantly my mind can sort of put it and I can get like super angry right there. That gets so weird to me. Like I don't have anything I can connect that to or that I've experienced that other than that right now. But I can actually sit there,

and you didn't have those feelings before you had kids, right? Me either. And even if you asked me to play a game and think, like, oh, what do you think of you had a son? You couldn't get me to connect to that much anger. We're right now on the spot. You can get me to like, imagine if somebody kidnapped your child and did this thing.

No, I can go to Shark Eyes real quick. We're dude, it's a really interesting connection that we have automatically. It's very strange. The first time I really identified it, I've told you guys this before, I was in bed and it was windy outside and it blew. We had one of those patio tables with an umbrella.

The table was glass and the wind blew the umbrella. So hard that it shattered the glass table. And it sounded like somebody broke breaking in the window into the house. And I remember, and it was the weirdest feeling. And my son was, he was maybe my oldest, right? So this was years ago, he was maybe seven months old. I had never felt this exact feeling.

And I literally was down the stairs and the bed sheets came with me because I went down so fast and I don't think I stepped on the stairs. I think I jumped down the and the feeling that I had in my body was so foreign to me and the best way I could describe it for anybody who's never experienced this was it could have been a grizzly bear. It could have been an alien. It could have been straight at it. It literally was going to go through whatever was in front of me. And I wasn't even fully aware of it until I stopped, realize what happened.

And then I'm like, what the hell? And I see the bed sheets up, dragging down the stairs, me still attached to me. And I'm down there and I got the stairs in really good. Where am I? Why do I have a knife in my head? I was like, whoa, man. And that's why when I told this story to my dad,

like, as a kid, I didn't get it. I get it now, like, you don't do that, dude. That's like, you might get what you don't want. No, that's wild. Hey, real quick, I hope you're enjoying the show. Look, if you have kids and you listen to Mind Pump, you're probably very interested in their health. You want your kids to be healthy, to have good strength, good immune systems.

And so the type of food that you feed your kids is very important, especially your babies. This is why we started working with a company called Serenity Kids. They make some of the best baby food we've seen anywhere. We're talking about grass fed meats, organic vegetables, bone broth, added, grain free snacks. It's literally some of the best stuff we found for children. It's also the only baby food that I feed my 10 month old son. Now because you listen to Mind Pump, you actually get a discount. So if you're interested, head over to myserenitykids.com and use the code mp20. So that's mp20 with no space for 20% off your entire order.

All right, enjoy the rest of the show. Our first caller is Tony from New Orleans. Hey Tony, how are we? Hey guys, thank you so much for taking my call. Just discovered you guys a few months ago and I've been binging ever since. No pun intended. I have a question on nutrition. I am a former long course endurance athlete and I got

COVID and after that I really suffered. I could not run anymore. Adam, I know you're kind of dealing with this right now, too. I went from one to 20 miles one week to getting the Rona next week. I couldn't do anything. I couldn't even make it to the end of the block. And it was months like that.

So I just kind of gave it up. I started walking and I enjoyed it. I really enjoyed it. And I did miss all that time. I'd spend running, biking, but my weight stopped dropping. And so I was like, let me try macros. I've been at 1500 macros. I mean, calories for about six months and I'm not really seeing any change from the scale. I can see my body changing, but the scale is moving. So I didn't know if maybe I should try something else and maybe add some more calorie. Maybe try to go back to intuitive eating. I did lose 25 times doing that. Just kind of need some some guidance with that. Tony, real quick,

just kind of need some some guidance with that. Tony, real quick, I know this is normally, nobody likes to hear the, or be asked this, but I'm curious for this question because you said 1500 calories. Well, how tall are you and how much do you weigh? I'm five six and I'm probably sitting at about 140 after all my hurricane max. We had to evacuate last week from the hurricane

item. So I'm probably sitting about 140, 5, 6, and 43. And I think I read that you're also doing 10,000 plus steps a day. Is that right? Yes. Yeah. It sounds like we need more calories. Yeah. Are you something we need to go on a little bit of a bulk for a little time? And you're doing maps and a bulk or a full. Yes. And I love it. It's bringing me back to the one thing I miss about doing Iron Man is having a plan and being able to check things off and being able to record stats.

I love that stuff. So I'm loving it. Excellent. Well, OK. So you said something interesting to me. You said you can see that your body is changing, but the scale isn't moving. Right. So usually with this, and it sounded like it was a positive change. and see that your body is changing, but the scale isn't moving.

Right. So usually with this, and it sounded like it was a positive change. It didn't sound like your body's changing in a negative way, am I correct? Right, right, right. Okay, so here's what's probably happening. You're probably building muscle and burning body fat.

That's the reason why the scale isn't moving. And remember, muscle is much more dense than body fat. So if you were to gain eight pounds of lean body mass and lose eight pounds of body fat, you'd still be smaller. Muscle takes up about roughly two thirds of the space that body fat would take. So you would lose something like 25% size in terms of volume, but of course you have more muscle,

you have a faster metabolism, things are tighter, more sculpted. 140 pounds at 5'6 is not bad at all. By the way, I know you can't see us because we turned off your camera, but I can see you. Did you really say you're 43 years old? Yeah. You look really good. I would get you to take years younger.

All right, so here's a deal. I think what you should do, I think you're on the right track. I think you should stop weighing yourself. I think that's messing with your head a little bit. Continue focusing on maps and a ball, like building strength. That's a great sign. Your calories are 1500, which is low. Now, it makes sense considering your past

because of all the endurance training that you did. You've probably developed a very efficient metabolism. So this isn't a good or bad thing. It just means that your body got really good at utilizing calories in an efficient way. That's probably one of the reasons why you got really good at your endurance sports. But now the goal is to reduce efficiency or, you know, stated differently, speed up your metabolism. So what I think you should do is continue the resistance training focusing on strength. And I want you to bump your calories up very slowly.

I mean, you could go up 100 calories a day, stick to that for a couple of weeks, see how things are, bump up another 100 calories, and you should see your strength go up. Now, as far as weight on the scale is concerned, I don't think we should check that for at least a couple months. So for eight weeks, don't worry about that.

Just worry about strength, worry about how you feel in your body, posture, you know, when you put your hands on yourself, like, wow, I feel more sculpted here, I feel tighter here. Is there anybody in your life that is honest and objective? Somebody that is, you know, that really cares about your health and would give you an honest opinion about how you're doing.

Like, for example, my wife would do that for me. She would tell me, wow, you're looking really healthy or very good. Do you have someone like that? Yeah, I think the husband would do that. They're just kind of over it. My whole family is kind of over me measuring everything to the gram, you know, they're, they're, they're really thick of it. But he would be honest with me. Okay, good. So do what I'm saying. And then don't ask, don't ask any questions. I'm sure

they're going to be happy to see you not so, you know, probably in their words obsessed with all the measuring and stuff. And then I'm pretty sure you'll get the occasional like, huh, honey, your butt looks really good. Or wow, you look tighter. Or I notice your energy is really good. Those are all really, really good signs. But for yourself, take the scale and literally this is going to be your discipline. Don't weigh yourself. Just stop weighing just eight weeks. Time it for eight weeks because I know you're going to need a time because you're probably going to drive yourself crazy. And then bump the calories a little bit and focus on strength.

The fact that your body's changing visibly, but the scale isn't moving, that's a great sign and your body weight isn't high. This would be different if you were like 180 pounds, 140 at 5'6, not bad at all. So your body fat percentage is probably in a very healthy range to begin with. Tony, do you have R&2 to eat in guide? I do. I do. Okay, good. Because ultimately this is where we'd want to get. Now, because we're telling you to add calories, you're probably going to have to weigh and measure to kind of figure out where you're currently at.

But I mean, in a perfect world, a client with the goals that you have, I would love to see you get up towards like 2,500 calories. Yeah. But totally possible. Yeah. Totally possible. That would be, I was thinking. Yeah. It might sound a little crazy, but you know, South hit it right. I mean, you've done, you've trained for so long consistently that you've just, you've

trained your body to be very efficient with calories. Now that you've switched to something like maps in a ball, which by the way is the perfect program and ideally what you should be doing right now, the goal really should be, can I just keep slowly increasing these calories without and so long as you feel good since we're not going to be using the scale at all, stay on that course and the goal should be can I add more calories, keep getting stronger and not see a significant jump on the scale in eight weeks when I hop on there because ultimately I would love to see, you know, for your height and weight, you know,

to be around 2,500 calories, that's a really good place to be. And then that's when we would move into more of an intuitive style of eating where I would teach you to kind of lay off the pain, attention to the calories. Are you consistent with the trigger sessions for maps and a ball? Yes, I love them. I even, it's like a game to me to how to squeeze them in while I'm at work, you know, while nobody's looking into my tube. Oh, it's a perfect reason to me to how to squeeze them in while in that work, you know, well nobody's looking at my cube Perfect. Oh, yeah, beautiful. Okay. Do you have access to our private forum? I do. Okay, good

So I want you to give us updates. Yeah, check in with us Yeah, okay, and you're gonna need this because Someone like you eight weeks without weighing yourself You're gonna be it's gonna be a little bit torturous. Oh my god. I want to just check. I just want to see where I'm at or okay. I feel a little bit. I don't want reassurance constantly through this whole process. Yeah, it's going to be tough. I can see, I can see I'm going to have to put it away somewhere where I can't even see it.

Yeah. Awesome. By the way, where'd you find us? You said you've only been listening for a couple months. I think I was in a macro group on Facebook and somebody mentioned you guys and I'm listening every day now. I feel like, you know, we're kind of around the same ages and you know, just talking back to stuff

from the 80s and the older just great. I came for the fitness and I stayed for the memes and the conspiracy series. Oh, yeah. I love it. Hey, Tony, are you, I see your last... We're making a Macro world.

We didn't say your last name on the show, but I mean, your last name. Are you, you don't happen to be Italian, are you are you are you are you are you are you a macro we didn't say your last name on the show But I'm reading your your last name are you you don't happen to be Italian, are you I am? I'm Italian and my husband is as well So we are we are big food people you know my whole family is My whole life food. I get it. I totally understand. It's just seen this weekend. We'd made sauce with my family We do that once a year and of course my mom is, did she know that I should know me forever, right? My whole life, what does she do? Well, are you sure you don't want this much pasta?

I'm gonna put it there and if you don't want it, you can leave it, but you know, we don't want to throw it away. I'm like, all right, guilt trip, lady. I'll eat all the pasta, okay, relax. You can't agree. And I enjoy it the whole time. I appreciate you calling in, Tony.

I think you're on the right track. You're doing a great job, right? Yeah, if you just do what we say, check in on the private form you can tag us if you need that, you know, that guidance the whole way, but you're on your way. I mean, it's totally gonna happen. Thank you.

And you guys don't think I need to add back cardio or at all? Absolutely not. No, you're fine. The goal would be to just, and if walking's fine, so you know, if you've created good habits around walking But you're already getting 10,000 steps. So I feel good that you're you're moving around And if you felt like you wanted to go for longer walks or a hike on the weekend I wouldn't be against that especially as we're increasing calories

But the goal really is get stronger add calories. I mean, that's how we and that's part of the reason why I sell saying get rid of the scale We don't need that to measure those things. I just want to get, get the, get your food calories up and then get your strength up and we're winning. Sounds great. All right, thanks, Tony. Thank you guys. You know, but the, I got a DM the other day

about the metabolism boosting effects of, of building muscle. And this reminded me, this question reminded me of it. And basically, it was like, this study shows that gaining one pound of muscle doesn't necessarily equate to this many more calories burn and blah, blah, blah. And that's true that the math doesn't work perfectly. But that's not because building muscle doesn't speed up

your metabolism. It always does. It's active tissue that your body has to support. and it's more expensive to support muscle than it is for example the support body fat. But there's also this range within calories that your body will burn or can burn with the same lean body mass. Okay, so essentially. Let's say you have 150 pounds of lean body mass. There's a potential of calories within that that you can burn. Maybe I'll give you just arbitrary numbers. You could burn as much as 2500 calories and as little as let's say 1800 calories with the same lean body mass. There's so many things that happen within the metabolism that can make you more or less efficient, not necessarily needing

to build muscle, but sending the signal to build muscle, eating in a particular way, tells your body, we don't need to be so efficient with calories. And this is why a woman like this, she could gain four more pounds of muscle, but continue on this pace. And four pounds of lean body mass as a decent amount of muscle to gain for a woman, she'll feel more sculpted and all that stuff.

But within that, she could easily add a thousand calories a day to her metabolism. Well, it's exactly the opposite signal she's been sending a lot for a long period of time, which is psychologically challenging. And so that's why it's just going to be a constant reiteration. You're doing the right thing to move that scale into the closet and to really trust that this new game plan is going to pay off in dividends. That's just something you just need to keep pounding into lowly's client's heads. She's actually in a really good place, the fact that she's been able to kick all that cardio and running and move to a three day a week strength training program and not see

significant gain on the scale already. Yeah, she's in a great place. And then the next goal would be just slowly increase those calories, but she's probably seeing exactly what's out was saying, which is the okay, she's probably losing three pounds of body fat, and then she's building three pounds of muscle. And so it's kind of maintaining, especially if she thinks she's feeling good and like her body's changing positively.

So our next caller is Mark from Toronto. Hey, what's up Mark, how can we help you? What's going on guys? It's got to say that everyone does, you know, big fan of the podcast and everything. Thank you. To really condense the question, 2017, I was in the hospital with all three of Collitis, came out 35 pounds lighter. I was following a program for two and a half years

during that time I was permacutting. At the two and a half year mark, I kind of felt like something needed to change. So I kind of set down some goals for myself, kind of hitting like normal strength standards for the key compound lifts. And long term goals would definitely do some type of men's physique show. So what I've really struggled with is nutrition.

I've been told to do so many things. I cut aggressively, cut slowly, or bulk, because I haven't really spent much time building muscle. So it's kind of been like a paralysis by analysis type of thing for me. So I wanted to know, I guess your guys advice on what I should do in terms of like a year structure or you know, three months, six months type of thing. Okay. All right, Mark, how honest do you want me to be

on a scale of one to 10? 10, go up to 12, 10, 20. All right. So considering that you were in the hospital a couple of years ago with ulcerative colitis and You may have it under control. I'm not quite sure what your regime looks like, but I'm sure it includes either immunosuppressive medications or You know a change in diet the absolute worst possible thing you could do is compete in physique or bodybuilding, okay? The the food the bulking cutting, the stress of the training, that combination is a perfect storm to cause digestive issue flare ups. And I know you're young, but this is going to be something that you're going to deal with kind of for the rest of your life. And there's a couple options. We can either keep it at bay or go through flare ups and typically

each subsequent flare up can be worse than the previous one and we don't want to be in that situation, okay? So my honest opinion is don't do that. Now here's what I will say, you could still build muscle, you could still train, you could still look frickin' amazing. The difference is gonna be, you're not gonna be doing it in an aggressive way, like what competing is gonna look like. There's not gonna be a date that you need to get down to a 3% body fat, there's not gonna be an off season where you're bulking super aggressively. What I'm gonna recommend someone like you do

is first off stick to the foods that you've now learned that don't cause issues with your inflammation. So those are the foods you have've now learned that don't cause issues with your inflammation. So those are the foods you have to work with. I want you to lift weights in a way that is to build muscle. I think maps in a bulk would be a perfect workout program for you. Do three foundational workouts instead of two. Do the trigger sessions.

And then what you're going to do is you're going to do a very slow bulk. Okay, aggressive bulks have a tendency to cause, inflammatory issues to flare up, especially with the digestive system. So rather than taking your total, your maintenance calories and having you add six or 700 or 800 or a thousand calories to that, I'm gonna have you add 200 calories to that, that's it.

And that's plenty to add lean body mass. Now the scale will move up as quickly, but that's okay. We're looking at this long term. You also want to get lean. This is actually the perfect approach. Very slow bulk with a good building routine and then stick to the foods that you know that don't cause issues. Do that for a while.

Now if you really, really, really want to do body building three, four years down the line, when this process is down pat, then I'd say we could probably do that for a while. Now, if you really, really, really wanna do bodybuilding, three, four years down the line, when this process is down pat, then I'd say we could probably consider it. But right now, I'd say, I don't, probably the worst possible thing you could do is go and try to get on stage, just from a health perspective.

That'll set you back, or at least the risk of setting you back is too high. Yeah, regardless if you decide to bodybuild or not, you need to build. I mean, your age and probably your lifting experience and wanting to build a more impressive physique, getting shredded and lean, getting shredded and lean will temporarily give you that look because anybody, anybody lean right now will look more muscular, but you'll want to put some more mass on your frame. And you'll want to get to a place where you're a little bit higher calorie intake.

So personally, I would love to see like a four on one off where you run like a bulk for four weeks and then you interrupt that with a one week cut four weeks on a bulking cut for one week. You could do it where you go two weeks with a one-to-two-day interruption that's fine too but something like that where we're focused more on bulking, but then we do, we interrupt it with a mini cut and then focus on building strength. I'm with Sal, I think Annabolic is the first program I have you run and then maybe jump you to

aesthetic unless we have some mobility issues or joint stuff going on, then I would stress you to go to performance first. Okay, awesome. Yeah, yeah, great. Mark, I see in your question that you're consuming between 1800 to 1500 calories currently. Right now it's up to 2500. I got it to a comfortable rate. I feel like a little depressed when I have to eat like 1800. Yeah. Yeah, yeah. No, you're, listen, you're on the right track, you're young. Stay the course and I'm gonna tell you this right now if you the priority is gonna be staying healthy because if you can read if you can maintain your current level of inflammation if you can prevent yourself from having any more digestive type issue or flare-ups You'll be able to continue to get stronger and build muscle for a long time.

You'll have a great time working out. What you don't want to do is, and I did this a long time, I didn't have ulcerative colitis, but I did have digest, I do still have gut issues, and I've worked with clients just like you, and it's the worst part, you know this, you've already gone through it once. You could get so far, you have a flare up, you just might as well erase everything, and now you're totally screwed, and you don't wanna deal with that, right? You wanna kinda do it slowly and avoid that huge roadblock

that can potentially happen. And doing a sport that requires you to extreme diet is just flirting with that. Oh, totally. So it's not necessarily, you can't do bodybuilding, you can't build this amazing physique. It's just if you put yourself in a position, you can't build this amazing physique. It's just, if you put yourself in a position where you have to present your physique on a date

and follow like a strict program versus listening to your body and trying to make adjustments that way, you're more likely to do something that's gonna flare it up. Mark, do you have access to my abs and a ball? Oh, no, currently not. Okay, we're gonna send that to you. Also, I'd like to put you in our forum. Yeah, cool because I'd like to follow up with you

So when you go on our private forum, you could ask questions in there. You could tag us just so you have some Support along the way Because I think this is very interesting. I'd like to see how how well you do moving forward. Yeah, and honestly that sounds amazing on amazing. I kind of want to, you know, build a great physique and show people that, you know, if you have you see your crones or any sort of, um, IBS, you know, you can still, you know, build a great body. Bro, you could do that without competing. Definitely. You can do that. Yeah, you just do what Sal always talks about on the show, which is you, you chase health. You chase the health. The aesthetics will follow if you go after aesthetics. You might not necessarily get their health.

Yeah, and what looks impressive in real life is like, you know, you could totally get, you know, seven, eight percent body fat, very healthy. Getting on stage is like, three percent body fat. I'm gonna tell you something right now, in person that doesn't look very impressive. In person, you look like you're dying. So don't worry about the stage.

You know, you wanna look good in real life. Eight percent is like incredible. You got muscle fullness. You got the six pack, you look great, and you didn't have to like sacrifice your health to get there. Yeah, awesome. That sounds pretty fantastic.

Perfect, thanks Mark. Thank you guys. Take it easy. Yeah, that's a tough position man. It's like, you got a young guy and he's like, I just want to get on stage and compete. I know. And I tell you what a young guy and he's like, I just want to get on stage and compete. I know. And I tell you what, if you have any health issues,

either physical, mental or psychological, one of the worst possible sports you could do is get yourself to a super shredded, get on stage, have people judge you by the way you look. That's like Nitro on like an engine that has a crack. Now, that being said, this is also what's inspiring him to do it, though. I also like the motivation.

He's wanting to do it to inspire others that listen. You can be in this position and still build this amazing body. But I think you have to be focused around your health first and then allow that to fall versus like, okay, this is that important to get on stage in eight weeks or whatever. Yeah, I just, I know so many people that were on the edge of, you know, dysfunction with their body. Most of them long. And then they compete and it's like, oh my gosh, that roomy.

Or their body is, oh, you know, it's a little bit inflamed. Or I'm, you know, I get to, and then they go compete and it's like, I'm back on sex. Well, and I get the sense too, like when you're younger, you wanna prove that in spite of all challenges. In front of you, you wanna prove that everybody you can get to this like extreme version, but in terms of it being something that you may exacerbate or make worse later on in life, like you got to consider that it's a health issue that we need to address.

And that's going to pay you the most. It could be a powerful tool though when wielded correctly. Oh yeah. I mean, that's the fact that that's a pay you the most. It could be a powerful tool though, when wielded correctly. Oh yeah. I mean, that's the fact that that's a major motivator. And if he can just direct it the right place. That's a normal way to look at it. And if he's got good guidance, I mean, I think we can get him in that direction.

And I think that's a good goal to have. Yeah, and just remember, he's in his 20s. Remember what you were like in your 20s? I know what I was like. Oh yeah, dude. It's hard to tell me to slow down. So kids are 60 bucks. Kids are smart today. We have access to way more information. So, yeah.

Our next caller is Jake from Iowa. Hey, what's up, Jake? How can we help you? Hi guys. Thanks for the opportunity to be on the show today. I'm a newer listener, but obviously I really like your guys' content and I wanted to reach out for someone by here. So my question is, I've been training for marathon here and I've just about finished up with an 18-week program and I'm just looking for a little advice on once I'm done with that, I want to switch into more of a heavy lifting program. I bought a couple of your guys' programs and just looking for a little bit of advice on the transition from a heavy cardio into lifting. Oh yeah, this is a fun transition dude. It's great because if you do this right,

what you'll notice is just muscle gain and strength, you know kind of come on your body and you shouldn't gain really any body fat. In fact, you may notice that you're actually getting leaner as you're building muscles. So it's a really fun transition, very different feeling than being an endurance athlete. So you said you had programs of ours, which ones do you have? I have anabolic and aesthetic. I got the skinny guy bundle.

I have never been a big weight room guy my whole life. So. That's the place to start. Go maps and a ball, start and pre-phase. Do pre-phase for about four weeks. Three foundational workouts a week. Then move into phase one. Keep the three foundational workouts a week.

Throw in the trigger sessions. Follow the program as laid out. That is going to be absolutely perfect for someone like you any idea where you're your calorie intake is right now Yeah, so I'm at like 2500 okay day I'm a little worried about the eating part. No, so I'm probably honestly don't stress that I think Your your weights at 175 right now, right? Yeah, I probably drop down a little bit more, but yeah. Okay, so I mean, I would actually allow just the natural transition of moving out of all the

marathon running and then really focusing on resistance training and not really changing your eating to see how the body just responds. What you might see is that you're not burning as much. So of course, that's a calorie surplus, but it might be just the right amount of extra calories to help you build. And so I would actually just kind of hang out where you are calorie wise and just focus on maps and a ball like make sure you don't skip the trigger sessions, do those in there that'll help and keep that movement.

Now, I'm assuming you probably are kind of an active person out even outside the marathon running because I wouldn't wanna see you go from running 30 miles a week to all of a sudden sitting at a desk and never moving. Are you fairly active outside even your training? Well, I do have desk job and I'm there a lot. And so that's kind of why I first took up the running

was to get a lot more calories and movement. So I don't know if I need to throw in a little walking too. Or yeah. So maybe walk after your meals. I mean, that's, go get it. And it doesn't need to be super long. Just try and make a habit of, if you can go take a nice 10 to 20 minute walk after meals.

I think with that, you should be fine. I don't think you're gonna need to do cardio to cancel out. I think your body's actually gonna respond well. The fact that you haven't, it's actually gonna work to our benefit that you have never been a real heavy strength training guy. Your body's gonna respond really well to my abs and a ball. And you're gonna need the additional calories.

So the fact that you're up in that 2500 range, I like where you're at. Yeah. And Jake, another thing too, when you switch to MAPS and a BOLIC pre-phase, the pre-phase is meant to get your body ready to lift. So after your marathon, you definitely want to take some time off, maybe a few days, four or five days, then get into the pre-phase and then treat the exercises like practice. So don't go into the gym and look at the exercise and like, I'm going to work out today. Go in there and be like, I'm going to practice squats, I'm going to practice bench press,

I'm going to practice deadlift, I'm going to practice rows and just get better at them. And do that for about four weeks, then move into phase one and then you can start to push it a little bit, but you're going to build muscle right out the gates. Just practicing those exercises in that way is gonna send the signal to build muscle. Awesome. All right, perfect. Thanks for calling in, man.

Yeah, I really appreciate it. Thanks, guys. No problem. You guys have any experience like with a, because he's kind of a young man. You ever work with a young man who went from endurance to strength? Yeah, he's gonna blow up. So massive transformation like right out of the gates. But again, like, you have to take your time and really, like,

you know, allow that transition to happen and feed your body along the process. Yeah, you know what it reminds me of? So you know, when you used to compete at him, and after a show, you would eat a bunch, and it would just go straight to muscle. Sometimes that happens. I had a young man that I trained very similar to this

and I'll never forget he stopped the marathon training. We went to two or three days a week of full body training and his body weight for a while hovered at the same, but he looked way different. All of a sudden he went completely recomptly. Oh, he went from skinny fat kind to like all of a sudden getting really chiseled and it was tripping him out. He's like, I'm getting like I'm building muscle.

Like it feels like nothing. I said, well, this isn't gonna last forever, but it's because you're switching so drastically, your body's like a sponge right now. Yeah, and I think that I wouldn't mess with his calories right now. Yeah, keep them the same. Yeah, keep them right where they're at

and let's just watch how what happens, right? And just like that, the knowledge you gave, gave that's I think the initial couple weeks. He's going to feel like that. I think his body has never been able to hang on have have all those extra calories. They're putting put to work. You're going training for a marathon. You're really eating 2500 calories. That shit's all getting used to you know, saying that's getting glorious newbie games.

Yeah, his body's going to go like, oh, we've got some stored energy here. And then he's going to send a signal to build muscle and it's like, oh, this is where this is gonna go. So I think he's gonna see great results. Did he say if he was in the form or not, did we ask that or not? We did not ask him that, so maybe throw him in there, Doug. Yeah, give him a little surprise. Yeah, tell him it's from, tell him it's from Sal. Yeah. Of course. Our next caller is Chase from Tennessee. Hey, what's up, Chase. How can we help you? Our next caller is Chase from Tennessee. Hey, what's up, Chase?

How can we help you? Hi, guys. Thanks for having me. Thanks for all you do. Hey, I just started Maps in Obolic, well, three weeks ago. So I am about to transition from the preface to phase one. I want to get the highest quality workout I can from each workout, but especially each phase from the beginning. So I'm wondering

if there's a way to avoid sort of trial and erroring my way through how to calculate how much to increase my intensity. So for instance, if I'm squatting 165 for 12 reps in the pre-phase but I'm aiming for six four to six reps of a squat in phase one. What's a good way to determine how much weight to try to go for? If I can, if I've got, you know, two to three reps left in the tank at 165, 12 reps, how do I calculate to go for four to six?

No, that's a really, really good question. So Chase, are you an engineer? What do you do for work? I am a professor very far away from anything like a engineer. Good deal. All right, so here's what you do. You take pie and you take you multiply it.

Where do you read it? Yeah, I work at all the time. Yeah. So for X. Yeah, no, all joking aside, there's a lot of formulas that you can be. And here's a problem. None of them are super accurate per person.

Unfortunately, it is going to be kind of trying it out, but here's what I want to, here's how I want to help you out. The feeling out process is not a waste. In fact, that's actually a good part of entering into phase one. One of the reasons why phase one, two and three are about three weeks is it honestly takes about a week to get into the state of mind, get into the feel of heavy lifting, find the weights that first week, by the way, still builds muscle and builds strength.

By the second week, you're much more fine tuned by the third week, the intensity is much higher, and then you move into a new phase. So what I want you to do, you said 165 for 12, I would do the first set with 185. See how that feels and then go from there within that first week. And it's not, it's not a waste. You're not taking in the more you do this, the easier it'll be for you to predict the weight that you can use. But the formulas in my experience, more often than not, just put people in the wrong direction because they're just not super accurate

on an individual basis. Not to mention, I mean, you also are doing two in the tank. So that's the beauty of that is, you know, if you go, oh man, I just did that set and I easily could have done four more reps, cool, slap some more weight on there, then you slap more weight on, then you go, oh wow, I only had like one in the tank.

Okay, back off a little bit. I mean, that's what's nice about giving yourself a cushion is like, it's not going to hurt you. It's going to have inflow. Yeah, some sets you go over a little bit like that, but what you're going to find and what's wrong with the formula is that that could change by how you woke up that morning or how you slept, where your calorie intake is for that day. If you had a fight with your significant other, all kinds of factors playing. You may know, you may notice the difference

throughout the workout, maybe beginning the workout, you tend to have way more energy versus the end of the workout or vice versa. I mean, there's so many other variables and part I think getting good at all this is actually just practicing all that and learning to feel it out. And the difference of you, I'll just tell you right now, the difference of you giving a set 20% or 30% more effort is not gonna make the difference. It's nothing, it's splitting hairs. I was teasing you about asking if you're an engineer

because it's like, this is totally like what are my engineer clients would ask me? Like they want to know, Adam, we're gonna do this. I want every ounce of effort I can get out of each set. I want to maximize it. So how do we mathematically break that down and figure it out? And I totally respect that and get that. But it's actually not that's not as big of a deal as you think it is. You maintaining your core can take where should be you being consistent you sticking to the program like that stuff is going

to matter so much more than how much north of 10 or 15 pounds of where you could have went on the bar is gonna make a difference. Yeah, it's funny because beforehand, I was guilty of really trying to make sure that first set was really intensive and I was making sure that I was my weight matched exactly what I was capable of. And then you mature because of experience and lots of practice at this and realize, less is always, you know, better, a better approach to get through

and you have to really account for those other sets that are gonna proceed that. And then getting closer to that just takes time and practice and being familiar with what's in front of you. You just reminded me Justin, of actually a tip I used to give clients around this too. There's nothing chase that says that you can't slow the tempo down when you get down to the last four or five.

So let's say you underestimated the weight and you're like, oh shit, I could have easily done 225 and I only put 185 on the bar. And you can tell by the way it's moving, you're on rep six and you're about, and you know you're heading to 10, you're like 10's gonna be easy. Okay.

Well, those last four, I mean, make your negative two to three seconds longer or pause at the bottom for a second. And so start to use, use other tools that you have. Great. Great to have. Yeah, just slow down the tempo on that. And not, don't worry so much about the way. You'll know as you're going through the the set if it was too light of

Way you put on there and then hey, here's a great time to slow down tempo Yeah, that's good. Thanks. Yeah, no problem, and you already have access to maps in a ballac right? Yeah, I was I think you you guys recommend going performance after that or yeah, match performance is a good follow I forget what you So here's a deal. I'm gonna I'll say you maps. I'm going to send you maps performance just so you have something to go straight into. It sounds like this is kind of a new thing for you since you're in pre-phase.

So I'm excited to hear about your progress about this whole process. Yeah, well, thanks, man. I appreciate that so much. And yeah, I've, the closest I got to athletic scoring up was, well, it wasn't chess club, but it wasn't much better either. So, no, this has been, it's new to me, but it's going great, so thanks.

Awesome. Thanks, Jason. Yeah, you know, here's the, there's two sides of metrics that you see. There's great benefits to it because it can start you off on the right path. It's a little bit of a road map. You know, if you have, if you know nothing at all, it'll point in the right direction. But here's the bad side of it. It can also take you out of your body when you start to obsess over metrics.

And I've seen it so many times where someone's like, but I'm supposed to be at 60% of my one rent max and you know, your form is bad. You're not lifting it properly. It's obviously wrong, but they stick too much to it. Or I'm supposed to eat these foods. So I'm going to stick to this, but yeah, but you're constipated, you're bloated, you don't feel good. So you know, metrics are good, but don't let them take you outside of your body because then they become bad. It's just the framework. Yeah, I really have to pay attention to what your body signaling and what it's like, you know, providing you along that process. But yeah, that happens all

the time. I get clients that are just completely fixated on the number of reps, the number of sets, like being able to really match it like specifically and it takes them away from them. Well, how did it feel and how are you feel now that you've completed it? It's just, you know, they just get outside their body. I mean, we all still fucked us up. How many times did you put away on the bars just in the last month and you either underestimated or overestimated. But this is also where this is how I like to, I mean, everybody wants to program everything and debate over which ways better how to phase in and out. But this is where I like to play with things like tempo and also isolation exercises or, excuse me, isometric stuff. Yeah, this is the variables to consider. Yeah, like, I mean, oh, wow, I totally put not enough weight on this bar. Okay, cool.

I can make it have your real easy. Yeah, I'm going to pause wow, I totally put not enough weight on this bar. Okay cool. I can make it have you really Yeah, I'm gonna pause at the bottom for three seconds. We the shit out of my Yeah, the party is a great at making like lightweight really hard. Yeah, so I mean that would a great opportunity to use those tools that most people don't manipulate in the first place Instead of you know spinning in extra 10 minutes Getting on your phone with the calculator and putting in some crazy formula that is totally moot because tomorrow when you don't get great sleep,

it's gonna be off by 20%. 100% stupid. Absolutely. Look, if you like our information, you'll love MindPumpFree.com. We have lots of free guides that can help you from everything, from building muscle, to burning body fat, improving mobility, reducing pain, we even have guides for personal trainers.

It's mindpumpfree.com. You can also find all of us on Instagram so you can find Justin at MindPump Justin, me at MindPump Salon, 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 MindPumpMedia.com The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic nine months of phased expert exercise programming designed by

Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sound, Adam & Justin as your own personal trainer's butt 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

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