Mind Pump: Raw Fitness Truth - 1679: Low Carb Vs. High Carb Diets, Doing Less to Get Better Results in the Gym, Building Muscle & Strength After a Major Weight Loss & More

Episode Date: November 6, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. The benefits of the sled for fitness and muscle gain. (4:40) How young is too young for social media? (8:10) Did Aurelius inherit Sal’s dancing ability? (24:45) Dad life stories with the guys. (26:13) Trick or Treating with the Mind Pump crew. (29:16) Why throwing money at the problem doesn’t always help. (35:00) Finally settling the debate of Justin’s favorite flavor of Magic Spoon. (45:36) Why the guys only give Serenity Kids products to their kids. (51:00) The guys still have their concerns about Bitcoin. (54:17) #ListenerLive question #1 – What is the ideal way to program my workouts as a professional dance member of an NBA team? (57:23) #ListenerLive question #2 – What advice would you give someone overcoming burnout? (1:07:48) #ListenerLive question #3 – What are your programming and nutrition recommendations in preparation for my first bikini competition? (1:22:41) #ListenerLive question #4 – What is a good strategy to start eating more calories, building my metabolism back up, and building back muscle to avoid gaining the weight I have worked so hard to shed? (1:36:00) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] November Promotion: MAPS Anywhere and the Fit Mom Bundle – Both 50% off! **Promo code “NOVEMBER50” at checkout**    Should young kids use Snapchat and Instagram? New research Elon Musk says he'll sell Tesla stock to solve world hunger if UN shows how money is spent Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Visit My Serenity Kids for an exclusive offer for Mind Pump listeners! **Promo code “MP20” at checkout** Lenders accepting Bitcoin as down payment on home purchases MAPS Fitness Anabolic | Muscle Adaptation Programming System Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain MP Hormones Facebook Forum | Mind Pump Media MAPS Macro Calculator Cardio Sucks for Fat Loss – Mind Pump Blog Mind Pump #603: Build The Perfect Bikini Body With Melissa Wolf MAPS Fitness Prime | Muscle Adaptation Programming System MAPS Fitness Performance | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin “ᴛʜᴇ ʙɪɢ ᴘʏɢᴍʏ” Wren (@thebigpygmy)  Instagram Ryan Michler (@ryanmichler)  Instagram Layne Norton, PhD (@biolayne)  Instagram Melissa Wolf (@meliwolff)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live questions. So, people actually called in and we coach them on air. By the way, if you want to be on one of our episodes and you want to get live coaching, email your question to live at minepumpmedia.com. Now we open the episode of an intro portions where we talk about current events in our lives,

we bring up scientific studies, we talk about our sponsors. Today's intro was 44 minutes long, then we got to the live question. So here's what went down in today's episode. We opened up about talking about the sled for fitness and for muscle gain. I know this has been a topic we've talked about a lot recently, but boy, sleds are valuable. And so we talked a little more about it. Look into it.

Then we talked about digital health. What age kids should be going on social media based on the current research? Then I talked about how my baby son dances like he's a DJ in Vegas. He's just natural, I don't even have to teach him. Then we talked about trick or treating with our kids. That was fun.

We brought up Elon Musk controversy around Elon Musk and why we think he's pretty cool. Then we also talked about our favorite flavors of magic spoon. What's magic spoon you ask? This is a no sugar grain free high protein cereal that tastes like the cereals you grew up eating as a kid, those Saturday morning cartoon cereals, like fruity or peanut butter or chocolate or others. Frosted I think is another one. Really delicious, high

in protein, very high in protein. In fact, it's like a protein shake. It's got way protein and dairy protein. So it's good quality stuff. Go check them out. Everybody who tries them falls in love. And because you listen to Mind Pump, you actually get a discount.

Head over to magicspoon.com, forward slash Mind Pump. Use the code Mind Pump for $5 off. Then we talked about Serenity Kids. This is a baby food company. That's healthy. So we're talking about organic grass fed beef and bone broth and grain-free treats. Delicious stuff. My son goes crazy for them.

It's actually the only processed baby food that we use to feed my son. You gotta go check them out. If you're interested in serenity kids, head over to my serenitykids.com and use the code mp20, so mp20 for 20% off. And then we talked about Bitcoin and crypto and how some people made a lot of money with it and it makes us a little jealous. Yes. Then we got to the live question. So the first one was from Sierra from California. This person is a professional dancer for the NBA, is working out like crazy,

wanted some advice on the routine, so they can maintain or build muscle while doing the dance stuff for the teams. Then we talked to Jonathan from Colorado. This person just went on TRT is working out, but you know, has a history of going all out and then quitting for a long time. Wanna know what to do?

Like how do I continue going? Why do I always hit a wall? Then we talked to Gilda from Pennsylvania. This is a 45 year old woman, very fit, works out a lot, wants to compete next summer in a bikini competition, but is already lifting weight six days a week and doing cardio six to seven days a week, wanted some advice on nutrition and exercise. And then we talked to Sam from Colorado.

This person has recently lost a lot of weight because they are a hunting guide. So for six months, they were out in the woods, teaching people had a hunt and stalk and do all this amazing stuff, but lost a lot of weight, wants to build back some muscle, wants to know the best way to go about it. Also, all months long, we're running a huge sale. Maps anywhere are equipment-free workout program.

It requires no equipment, just resistance bands, but is also designed for people who really want a good muscle building, metabolism boosting workout. It's 50% off. So it's half off right now. Also, you can get the Fit Mom bundle, which is already discounted and includes maps anywhere, maps hit, maps and a ball, and the intuitive nutrition guide is an additional 50% off.

So it's a huge discount. So both of those things, half off, if you're interested, head over to mapsfitinistproducts.com, click on one of those things that you're interested in, and then use the code November 50, that's November 50 for that discount. I know I said this on the last episode about the sled, but I am so converted now, Justin.

Yeah, now you're an evangelist, bro. It's, you know what? I tell you what, starting your leg workouts with the sled is so, it's a great way to start your workout because it's so easy on the joints. Yeah, so easy on the joints. And then I get into my squat. I did it today.

I only had 40 minutes to do my workout, started with the sled right into squats and I felt phenomenal. And I've, it's the sled right into squats and I felt phenomenal. And I'm building muscle as a result. And I'm convinced it has to do with the lack of the negative portion of the rep. It allows you just to focus on the positive, which I think requires less mobility. Well, the pressure in the joints is substantially lower. So it really does help to kind of just get the muscle

Activation portion really fired up. Yeah. Now I want to ask you this because we have a sled here in the studio and there's two sides to it. One, you're more upright when you're driving it. That's easier. The other one you're down lower when you're driving it. Tell me the difference between the two because I noticed obviously the it's harder. it. Tell me the difference between the two because I noticed obviously the it's harder. Well you're gonna get more glute engagement on the lower one than you are on the upper one. It's just a greater upper. The upper, if you think about the angle that you're hitting when your arms are up on the top, you're gonna get more hamstring and quad drive off that. You get all the way down like this, you're almost like you're doing like

a stepper. So you're getting this. You're basically in a bare crawl, you know, at that point too. And that's why it's such a different feel to you. That's where I take somebody through just like crawling patterns. And it's interesting to watch, you know, certain people like for myself, like it's not really that hard, but you'll take something that doesn't ever do any kind of crawling pattern. And it's like the most difficult thing you ever made.

Yeah, I'm so mad that I didn't know that I really didn't discover this during my train years because it's an appropriate, it's very rare to find an appropriate exercise that is effective for beginners and for advanced because I can put almost anybody on a sled, not everybody, but almost anybody with no weight, for example, and have them do that. And they might not be able to squat, they might not be able to do a lunge, they might not be able to do anything else, but they can push a sled. Yeah. And then when you're advanced, obviously you just load it and you push heavy load and you get great benefit.

And it was my favorite tool for when I had, you know, advanced stage clients too. Like I would just have them driving the sled. Yeah, because they could go at their own pace. And the thing is they can stop and kind of back off like when the pressure gets too hard and it's not like you know you're in this awkward position now where you're compromised or something with the barbell So that was a great thing, but you can also pull it too. That's you know another amazing way to use the sled and activate, you know, your posterior chain. That's one of my favorite ways to use it that I've never seen you what are you doing.

Like so, and you're facing the sled and you're walking backwards. And I actually do it, I do it different. I see a lot of people, I see pull it that way and they use it for a lot of more back. I know I've done that with Justin before. We're thinking we're like, we're yanky, we're rowing it. But I actually like to slow drag it

and sit my ass down at 90 degrees. So I sit in the squat position. It's just it's a pure leg extension and I walk backwards, slow and control. Oh, yes, you get the most nasty leg pump from doing that. Doesn't take a lot of weight to do it. Love that. Super functional and you're literally doing a leg extension. I mean, you're squatting your butt down at 90 degrees, and then you were just walking backwards, and it just pumps the shit out of the car.

Along the lines of health, I read, did you guys read that article that we got in our group thread the one about? What age is a pro? Oh, yeah, digital. Oh, we've had this discussion multiple times in the show. They're saying they're getting closer to the eight, like obviously all the research.

There's not a lot of research unfortunately, because it's a really new thing. Yeah, it's the way, I mean, the last, what, 15, 20 years, it's been that, it's really this generation right now that are coming into, you know, early teens or pre-teen years, are the first generation that was born with the iPhone, right? So everybody else, it was introduced later.

So we're starting to gather more data around, okay, what are the positive and negative things around Allowing kids to use these tools at a really early age and according that article they're saying 11 is where they start to see a Well, I'll disagree because they said there's positives and negatives to starting it again who conducted this study was a part of Facebook negatives to starting it again who conducted this study was a part of Facebook I would know it's a behavior. Well, I don't know who actually funded a robot. They's behavioral scientists are the ones that are doing the research. It was not a social media company. Okay, but they showed they said the negatives were good question though, but they're less they become less empathetic online. So if you start at an early age you're less empathetic online. You're more likely to be around online

bullying and to contribute to bullying. Obviously, because you're on there in appropriate content. And then the positives, and here's where I disagree, the positives say that they're at younger ages, more likely to engage in civic and societal, like kind of problems and problem solving and duties. Just what I want my fucking 10 year old. They need to be concerned with the problems of the world. Well, it's not immediately. That, okay, people need to understand how stressful that is to a 10 year old.

It's stupid. You, you, you're, when you're 10, I, shit, when you're 15 or 16 or 18, and you're seeing this global issue or this complex problem that you literally can do nothing about. Like, there's nothing you can do about it. Not only that, you're not seeing anything. You're being fed a narrative at 10 years old, 11 years old. They all said you become 16 and you become this huge activist about something you really

don't know shit about, but because you've been reading it on social media, you think you're an expert on. It sounds good to say. That is what you're, and then, and shit, I think that's a lot of our damn problem right now. Is that you have these kids that were 11, 12, 13 years old, just five to seven years ago, and they have been fed with this bullshit narrative that they just read on Facebook or Instagram.

And they're not told what they can do, because if you're 11 and you're reading about climate change, what you can do within your power is to consume less, you know, recycle that kind of stuff. But that's not what's happening. And 11 year old, seeing this and going, we, I need to like protest, I need to write all these things, I need to get angry, I need to be stressed out because there's nothing I can do about it. Yeah. Okay, we grew up towards the end of the Cold War, okay. Could you imagine if we were inundated with the challenges of the Cold War at 11 years old?

I couldn't imagine how stressed out I'd be. I think God, they kept that stuff from me. They kept it from you mainly because we didn't have media in our face. They could reach you. They would if they could have. You didn't watch the news at six o'clock. Your dad did. I was playing with my friends. I don't give a shit about the news They would if they could have. You didn't watch the news at six o'clock. Your dad did.

I was out, I was playing with my friends. I don't give a shit about the news. But if I'm on Instagram and social media all the time, I'm constantly seeing it. So I don't think that's a positive at all. I don't think your kid should be hit and hammered with global, big, complex issues. I think they should be taught the stuff

that they can do now, which is like, hey, did you clean and organize your room? Hey, are you working hard? Are you doing your homework? Are you nice to your friends? Are you dealing with the people around you? Like that's the stuff that they should do. Okay, so the problem always, they're not focusing enough on school.

Right, right? This is always the challenge when you get the report card, you get talked to the teachers. And yet we want to inundate them with all these other problems. Okay, the whole game for me as a parent is like, teachers and yet we want to inundate them with like all these other problems. Okay. The whole game for me as a parent is like, how much do I really want to expose my child to all these bigger things like that are out there and like at what point in their development do I think it's appropriate. And so this is like one of those things like,

I'm not too sure that the experts here are hitting the market all. Well, this is I mean, I'll play the other side then. So it's inevitable. They're going to get on social media eventually. Right. So what age do you guys think for your family, your household is appropriate for things like and we're not talking about let's talk about each platform. Right. Okay. So take that's what we're going to go take talk Instagram, Facebook. Let's talk about Snapchat platform. Right. Okay, so that's what we're gonna go. TikTok, Instagram, Facebook. Let's talk about Snapchat, those four. Four big ones for probably kids. I would think is that right?

Unless there's something that's out that I don't know about. I think, honestly, I think Facebook is better than Instagram, definitely than Instagram. Definitely better than TikTok. Although kids like the TikTok, they like TikTok more than anything. I think because Facebook's got a little bit more content, more families gonna be on there,

more of your adult families gonna be on there, Instagram is narcissism hell, that's what I've always called it, it's just pictures, right? Tick-tock is very similar in that sense. So you're not getting lots of information or able to engage, it's mostly just look at me. Here's how things should look. Age-wise, I don't know, man, I feel like it's mostly just look at me. Here's how things should look. Age-wise, I don't know, man, I feel like it's different

from person to person. I know my daughter is turning 12, and she's telling me about, my friend just got the iPhone 12, and I'd like to get, and I'm like, you're in sixth grade. No. I think 7th or eighth grade is probably when, you know, I'll, that'll be something. And what is that for you?

I mean, the Y7th or eighth, why not a junior in high school, why not, you know, sixth grade, like what Y738, what happens development? Why is it you think that that's more appropriate than right now? I just think it's because at some point, they're the last kid not involved with social interactions online,

and that becomes a bit of a pressure. You know what sucks with that though, and that that as a strategy, because I get where you're coming from, but that is gonna, that marker a bit of a pressure. You know it sucks with that though and that that as a strategy because I get where you're coming from, but that is going to, that marker is going to continue to move and it becomes, oh, it's already has. I mean, when we grew up having a phone or anything like that in high school was a big deal.

It was like, nobody had a phone when I was in high school. We were at beepers. That's what I'm saying. That's what I'm saying. So that became, soon it became a thing where, oh, everybody in high school has one. So for sure by the time you get to high became, soon it became a thing where, oh, everybody in high school has one. So for sure by the time you get to high school,

then it became like, well, you know, my kid does go to friends and it'd be nice to get to, so okay, they can have a phone now at this state. So they just keep moving that marker the more that it becomes socially acceptable to do that. We're moving in that direction that these platforms are more socially accepted than they were just a decade ago. So by using that metric or formula

for figuring out when you let your kid do it, that's dangerous, don't you think? Yeah, I think my son is coming up, Vage, maybe every sixth grader or fifth grader has that by the way. Maybe, or maybe it'll reverse, I'm hoping, because it seems like people are more aware, and a little bit, it seems like they're more aware now than they were a few years ago. But maybe I'm just, maybe I'm just tripping, I don't know. It seems like people are more aware and a little bit, it seems like they're more aware now

than they were a few years ago. But maybe I'm just, maybe I'm just tripping. I don't know. Yeah, I don't know. I think I mean, I've had multiple conversations with this based off, even like video games are in a sense of social media outlet, because they can talk to each other and they can interact

and like sort of gang up on other kids and do things like that. And so having more conversations within that platform, specifically, I want to limit a platform by platform. This is not a multiple platform thing. And I think that was like sort of a rule I've established with my older kid for now because he's the one that's like more inclined to all these things.

And I'm like, okay, so how do you interact with your friends on here? How do you kids randomly come in here? And how do you interact with your friends on here? How do you, you know, kids randomly come in here and how do you know and discern whether or not they're a kid or an adult? Like, can you make all those decisions? Like, are you actually having that conversation with Ethan?

Oh, you are. Yeah, because he wants to go to TikTok next, because that's where like a lot of his friends are like, okay, which friends though are on TikTok? Because that also matters. Like, so for me, like, there's- That's just your dumb friend. It is.

That's a shitty friend. I'm like, I'm like, you don't need to go hang out with them. You don't say that, too. No, I don't. I say it in a nicer way. Yeah. I like, but I'm like, okay, so what about this friend? What about this friend?

I'm like, oh yeah, we hang out here. I'm like, okay. So, I mean, so you're saying you really wanna go there, why? And it's a peer pressure thing. Yeah. And so, for me, I know growing up, I was able to go to parties and all that, and I resented my parents for that,

but at the same time, that was an excuse for me not to get sucked into the peer pressure. Right. And so to me, that's a responsibility of parents as well. You're taking the pressure off the kid to succumb to all the peer pressures. Right. Because that's a lot of weight. Because now You're taking the pressure off the kid to succumb to all the peer pressures. Right, right? Because that's a lot of weight.

Because now they can just say my parents want to say, oh, my parents want me to do it. Yeah, that's true. Then that's a big relief. And then people don't realize how freeing that is. Yeah, and also, like, where do you pick your, like, where your kids go to school? If you have the luxury of really choosing,

I think that's really important too, because I picked schools where I could see that the parents were involved, where they had similar values. Makes a big difference. Well, I wonder how many, I wonder how many, I'm sure we'll have somebody message after I say this, but I wonder how many communities have groups of parents

that actually get together and like, let's say like in your guys' case, or let's use have a group together. Yeah, we're ever it's younger. So maybe you know the moms and dads of like three or four of his best friends and you guys decide to have a beer one night and go like, Hey, let's talk about the next couple of years as our kids are probably going to want. That'd be a great strategy.

No, think about that, right? And I'm just curious what your guys' thoughts are on that. Are you pro this or you have a certain age that you think it's best and have dialogue as adults first and then come do an agreement that, oh, it sounds like we're all leaning around this time, Arrow. Let's all try and stay together on that. That way our kids don't feel like they're other friends. Well, I'll tell you, I'll tell you,

I know the sound sounds negative with the text off, but watching my kids and seeing what they do, I will say this, man, they're better off, and they're better off in so many different ways than I was. My son's 16, he's a junior in high school. He's never seen a real fight at school. Never, there's been never any real violence at a school.

By the time I was 16, I had been jumped twice. I had someone kid to pull the knife on me once. There were fights, I got numerous fights. All the time. Fight all the time at school. He's never seen a single one. They also are much more likely to engage adults. Like, my son was telling me a story about this kid

that's within the group of kids that they hang out and he's not like in their group, but kind of loosely. And I guess another kid saw on, I forgot what platform I might have been reddit or something where this kid said something that sounded like he was gonna Heard himself like oh man. I'm so I mean, I don't remember exactly what it was, but it was along the lines of Mm-hmm man. I'm so depressed. I don't know if I can continue, you know going on These kids got together and contacted the school counselor and the school counselor contacted the kid's parents and got involved

Now when I was a kid you never said anything about stuff that, because you would be a tattletail or do you never tell the parents, you know, like all the stuff that happened when I was a kid, right? My parents, it's very true. Does that necessarily mean they're better off though? You know, like you, you, I, with that, yeah. Okay. So that, that scenario, but let's play the other side of that, right? So take it back, you always love to go back to evolutionary theories, right? Okay. If you grew up in the era where you, by the age of seven, saw a bear attack and saw, you know, your dad have to wrestle a lion down or some bullshit because that's just how things were.

But then as society evolved, we protected our children and we kept them in these areas where they wouldn't have to worry about danger like that. So now the next generation coming up, they never even saw a lion attack until they were 12 or 13 years old. Is that kid better off or is that kid actually because they were exposed later off? I don't know. I don't know. Would you rather live now or 10,000?

Well, no, of course, but my point is you love to go and use that stuff all the time. I do. I do. And I think there's a plus and a minus. I think there may be some other consequences for sure. Like, will my son be aware enough in a public situation to sense the tension in the air and know that shit's about to go down? He might not be able to.

I can, I can, or know the boundaries of what might get you punched in the face. I knew really quick growing up because I, like you had seen a lot of fights, been in fights and so you learn certain boundaries of like how you can say something. The way these kids talk to each other online is not, you couldn't talk to me like that

as a kid when we were growing up. You get punched in the face for sure. If not by me by somebody else. So, you know, there's pros and cons to that. Right. They weren't they highlighting that and the articles, like the younger they were exposed to it, the more likely they had that sort of behavioral problem

like interacting with other people. Like they would say things without any kind of like... Less empathy, right? And so they hadn't really developed that skill yet of like interpersonal connection with somebody else. Yeah, I mean, I don't know. It is interesting. There's definitely pluses of minuses.

But if you look at the numbers, this is true and it's kind of interesting. Kids are less likely to do drugs. They're less likely to die in car accidents, less likely to drink and drive, less likely to have sex at younger ages. Now, what are the other sides of that, right? They socialize less, depression, anxiety is a little higher, fear is higher. I don't know if there's all necessarily connected, but there's kind of pluses of minuses. I think we've done a good job in some ways and maybe some bad jobs in other ways. Well, I definitely like what Justin's strategy is and I think maybe that maybe the approach

I think I would try and take right versus saying like, oh, this is my hard age that they can or can't do something and that's more tackling each platform individually. And then also the probably the main thing is the communication with your kid. I think that's where the real danger lies. That's the big one, dude. It's parents just saying, okay, this is the age and then there you go. You're off and doing it versus. I would rather let my kid do it earlier, but be involved in it and be a part of it. Like, oh, you want to get on YouTube or hey, you want to get on Instagram? Let's do it together. And I get to kind of see his behaviors and the things that he chooses to watch or look at together.

So I have an idea what's going on versus, oh, no, you can't do that this year. But next year when you turn 13, you can do that now. And then I, okay, I let go, I open up the gates, but then I'm not involved. Right. So who knows? Because we've seen that. And I think that's why, you know, we've kind of adjusted our strategy with that because we've seen know, we've kind of adjusted our strategy with that because we've seen some friends and kids that were just kind of, okay, here it is. Now you have access and then they'll just get on there and they'll just post and Courtney and myself will watch these interactions every now and then in the conversations and you're like, oh my god. And then we talk to the parents, like, do you know they're posting this kind of, and they have no idea.

Yeah. They have just having them paying attention and it's, it like you really have to, unfortunately, you have to stay on top of those things. Yeah, this is where I have to give my wife a tremendous amount of credit. Same. She is so good at this. I grew up very differently than she is.

Now, my wife has had a relationship with her mom where she could tell her mom anything. I did not. I didn't bring up things to my parents and never talked about sex, never talked about drugs, whatever. And Jessica said, one of the keys is, you don't react when your kids say some crazy shit to you.

And she's really good at this. It's hard for me to not react. She's really good at her poker face, like, oh, really? Oh, what else happened? And then she'll also be very honest with answering questions. So my daughter will go up to him and be like,

oh man, my friend's older sister is vaping. And so my friend wanted to try it. And my internal reaction is be like, what friend? Who's doing off there? And just because- That's the last time you ever go over there. Yeah, and just because like, wow, what happened? You were the last week in.

But now because- Just because like, what flavor was it? Was it watermelon or anything? You were the one who was like, this is it? No, and it's really effective. Like my son will come to me and tell me like, oh, one of my friends, brothers, tried smoking weed the other day.

And I'm like remembering not to react. So I'm like, well, what happened? What was this reaction? Rather than being like, what? Who did what? He shouldn't be doing that. And just having that open dialogue so your kids feel like they can tell you what you're doing.

Well, yeah, if you don't, you put them on defense mode. I mean, we've all had this. Or a little hiding. I mean, this is just relationship stuff. Ever, this isn't just kids, this is husband and wife stuff. If you, every time as a partner, you tell your partner these feelings you're having or the struggle you're doing with,

and they react in a negative way, or shame you or yell at you, or what does that train you to do? As a human, forget being a child, this is a human, if you react in a negative way to something that someone is opening up and sharing to you, that's gonna make that person close down or not tell you or lie to you the next time

they're in that same situation. Totally, a lot of stuff. Speaking of kids, I gotta tell you guys, my, it appears, my baby's son, who by the way is about to turn one years old, he'll be turning one tomorrow, which is, I can't believe. Oh, is it tomorrow?

Yeah. That's, yeah, that actual birthday, right? He looks like he inherited my dancing ability. Oh, wow. So terrible. It's his name. We'll play music. He's so funny. Well play music and this is how he dances. The music will go on and I think he thinks he's a DJ. He puts his hand in the air. He's one and you'll

That's all he does. I think I think you do that in the club before. That's the move. If you don't know how to dance, it's the fist. Yeah, I just pumped. Always have having drinks so that the other hand doesn't have to do anything. And the other hand does this. And then you don't really have to move much. But it's so funny. We'll put music on and you'll look in what he does is he'll look for one of us. Look at us in the eye and he'll go,

well, he's what? Oh, you're laughter. Because he's doing the DJ too. Oh, you got to make a video with that. I think I have. Bro, this is a fun. This is where it gets fun, right? And one fun. So I really felt like about the one year, you know, a little bit forced, you're already

going through it, right? That like one on like all the little milestones and the his little humans now. Oh, so he, so we, I told you we taught him sign language things. So that's coming out like crazy and words now. So he tries to say, I love you. Wow. That's, that's full on like three words, you know, that he puts in a little sentence.

So it's pretty crazy. How long till it's like, forget about it. Yeah. Oh, I gotta tell you guys, it's hilarious. So Jessica's one of her best friends came over our house the other day and she has two boys. So she has a four year old and a one and a, almost one and a half year old.

Now the one and a half year old is because he's got a four year old brother, like the kid is tough, right? Because his four year old brother's always messing with him, pushing him down, wrestling with him. So he's got experience. My son has zero experience with any kind of rough housing or just like me, but I'm dad, right? Or his older brother.

So she brings her kids over. And the one and a half year old that she has, this kid is like physically gifted, eight months old he was walking. So he's running and climbing, do stuff. My son's still learning how to, you know, he pushes a sled or whatever, like his little walker, but he's not a walk on his own. So they're playing. And every once in a while, this kid will like knock him over, yeah, like push him or like, and you can tell my, so my son will look at us, confused, like, you know, and Jess, he wants to go rescue. I'm like, well, son will look at us confusedly. And Jess goes, he wants to go rescue. I'm like, well, see what happens.

I want to see what he, you know, kind of what's going on. And he'll make this face like he's kind of, anyway, at one point, the kid in him were fighting over a toy or kind of whatever, and he hit my son in the face. And my son was shocked, and he looks at Jessica, and he's like, you know, he starts crying, and I crack it up.

He doesn't know what to do. Anyway, as the night progressed, I think he started to figure it out a little bit. So we're sitting down, I'm playing with both of them and I've got this little toy that I spin and my son goes to grab it and the other kid takes it real quick. So my son looks at him in the face and screams. And then the other kid screams back.

And then my son grabs his leg and he's like, oh, he's trying to fight back I love watching this kind of stuff We had Max we took back to the park that that long ago You just reminded me of a story that I didn't share before that it was an interesting first time I'd ever seen this happen and This we're at we're walking to the park at the really busy. And there's this kid who's kind of run around by himself. He's probably four or five. And he's at that age, we're like, he's learning his voice.

And he likes, you know, like we kids started like growling at Dinosaur or really loud and they just like scream with that. And we were walking by and he did that to Max and Max stopped to watch him. And the kid obviously saw that Max was engaged and he was paying attention. And at first, Max was like, oh, that's cool. And the kid just kept getting louder and louder until like Max sort of crying. It's like he went from like, oh, this is really interesting

to like, this is not cool at all. And just starts crying out of nowhere. And the children wanted to console him right. And I said, relax, it's gonna be okay. Just, you know, interacting with kids. It's, you know what I'm saying? That's interesting to watch them when they go from that age of not being around that in the case.

They start to figure it out though. Yeah, that's what I'm saying. You have to let them kind of do. Oh, as the night progressed, I just, like I said, I watched my son, like, he's like, got aggressive and grabbed his leg. And he does this thing whenever he can't move something, he like summons his strength.

That's what I call it. He like tenses up and he does this thing and it cracks me up. It's the funniest thing. But he grabbed the kids' leg and he's like, oh, I was like, oh no, he figured out that he's got to fight back a little bit. So I separated them a little bit.

Yeah, man. It was, it was, it was pretty funny. Did you guys take it? Did you guys actually take him out, trick or treating? Did you go anywhere? We did. We, I mean, he's, I didn't do anything at one.

We did take him out anyway. So we did it just for fun, right? So we put him in a wagon. He dressed up as, God, what was that? You were a firefighter and then it's not his dope. No, he was dopey. So we had two costumes, but the firefighter one,

it was too cold and looked like a stripper firefight. I looked, I was like, you got suspenders and no shirt on. When he ladies, you weren't in the conversation with Sal and I, or Tom, that's because Katrina was a mini mouse.

And she's like, yeah, I almost got the sliddy costume. I was like, oh, thank God you didn't do that. I said, you're a mom now. I said, we do not want to look back at pictures with our son. You're totally the baby. 16 and you got your tits hanging out. Like that's, I love that, honey.

Like, you know, seven, eight years ago and stuff. I was all pro that, but not for family photos. And we retired the Wonder Woman sliddy costume. And I was like depressed about it for a bit, but you're right. It's just not the same. Now it's private. Yeah, exactly. You know what it is cracks me up about all the fitness influencers?

It's like they pick a costume that gives them an excuse. Oh, yeah, like take their shirt. I mean, I'm just guilty. I'm going to be there. I'm going to be there. Every year that I'm jacked, I've done costumes that are like, of course, what's the least amount of stuff I can put on? I'm sure you did the warrior.

So many whole slettie cops out there. I never did she's what's the least amount of stuff. I can put up. I'm sure you did the warrior, so many whole, I never did the whole, but I did the Spartan, I did the ultimate warrior, you know, actually it was probably the only two where I was like that where I was like, but they were great, they were homemade costumes. Yeah, so we took them in a wagon and he was kind of confused,

but happy not to be in bed. So he's kind of like, you know, looking around. And then we'd go up to the house, say trick or treat, and the person would hand him the candy, and you could tell he's like, what? Okay, and he'd kind of like, you know, looking around. And then we'd go up to the house, say, Trick or Treat, and the person would hand him the candy, and you could tell he's like, what? Okay, and he'd like grab it, and then he'd just give it to his ball. He has no idea there's candy in there.

I think he thinks he's just getting shiny round. He's his toys. That's what Max thought was. He thought it was all toy. Everybody was like, oh my God, you let him go trick or cheat him again. And they're like, would you do with all the candy? Is it a threw away that night?

He collected all that, he had such a blast with the process. So he thought I was so, he figured out how to knock on the door and he got to put the canyons there and people were all nice to him. So he had a blunt, in fact, yesterday we had a hard time because we went outside and he wanted to go knock on everybody's door again because we did that just the other day.

So now he wants to go walk to all the neighbors, and he was like, ah, I'm gonna go. Like dude, Max, they're not gonna just keep giving you can He was like, ah, I'm gonna go up. Like dude, Max, they're not gonna just keep giving you candy. You know, Halloween has changed a lot. Every day. It used to be, and I realized this with one of our staff members

talked about how they had 200 people go by their house. It now, Halloween used to be that you stayed in your neighborhood and it was an annual way of seeing your neighbors. Right. Now people don't do that. They drive to the neighborhoods. they want a trick or two. Oh, I mean, we did that, anyway.

We did that too, bro. We just find the ones with the king size. Yes, that's what I said to him. He said that yesterday and I was like, you wait, you drove to the house? Oh, yeah. I mean, not me, I was old enough to drive, but we would have our mom pull cases full.

We knew the rich neighborhoods were as a kid. I mean, as a kid, we did that. I always stayed in my neighborhood. I mean, I knew in our neighborhood for like a minute, just as like a warm up. Yeah. Oh, so I was always always on the other side of the tracks, right?

So we did. We were going in there. We get a bunch of those titsy rolls. You know what I'm saying? You get like, fungins and like, you know, single titsy rolls. We got 400 of those walking around that neighborhood. Hey, tell me the girls.

Say me the golf course. I want the king size. It's the big bag of Doritos that give you one. There's one for you. I got a bunch more for the next kid that comes in. So no, we learned that pretty early. And we'd ask our moms to take us over to the, like there was a golf course, right?

And they got like those old lady mints. Yeah, like we say those. Yeah, but like when you're a kid, you're like, yeah. You know what's funny? I liked, I liked, I still liked the shitty Halloween. I was just gonna ask you guys, what is, it's funny you brought I love candy candy candy. No, yeah, this candy corn. What is what is a weird candy that most people don't like that you guys like candy corn and circus peanuts

Circus peanuts are like the marshmallow fake looking peanut. It's like a big kind of like Oh, those are yeah, it's like a off-color like pink. Oh wow like that and can those are terrible Those are my favorite. That's a good example. I know. I know that is a weird I want to go to those little root beer gummy thing. That's a good Good That is a good example that is like a terrible candy that most people would throw away and you like that What about this you guys ever get the flavored wax? Oh, yeah, the lips disgusting Yeah, I like that. I like that. What the hell is that?

Yeah, yeah, I did like that. What do you do with it? I don't know, you just chew it up. And then you spit it up. No, you can eat it. I think you could actually eat it. You can swallow it. And then you would you poop out a candle?

Yeah, you do. You definitely do. I tried, that's a weird one that I think comes up. It has to come down. Yeah, it's just me. So, intrinsically. Speaking of neighbors, I had such an embarrassing thing happen last night. So, we have yet, so we moved to a new neighborhood a few months, and I haven't really met too many of my neighbors yet, right?

So I haven't really met too many aside from like the occasional, you know, wave or whatever. Anyway, we put the baby to bed seven o'clock. Usually by 8.30, Jessica and I are in our room, winding down, getting ready to go to bed within an hour or so, because we need to go to bed early, because the baby wakes up or whatever. So I'm in my sweats and shirts off and Jessica's getting ready, washing her face, whatever. We have no lights around downstairs, and I hear a knock on the door.

I'm like, knock on the, who the hell's knocking on my door at this time, feeling like it's late, it's only 8.30. And so, instinctually, as a dad, knock on the door, I'm already like, who's got my door, right? So I walk down there, and I open the door, I got no shirt on, I at my door, right? So I walked down there and I opened the door, I got no shirt on, I got my pants kind of like sagging or whatever, it's my neighbor.

Oh, hey, welcome to Neighborhood. Oh God, I look like such a douchebag. Open the door. Hey, you my neighbor, how's it going? You're scratching yourself. I was just doing pushups anyway, so what's going on? It was nice to meet someone like that, but I'm sure I gave the wrong impression,

but it's gonna door that way. Next thing you know the neighbors got binoculars, you know, and you're just like, wait a minute. It was the wife too, you know, how the hell? So what you think of the neighbors? No, she knows she was doing that. No, she's already attracted. She already knows Sal walks around, shirtless about that time or so. Oh, I'm so embarrassed. Hey, speaking, we earlier we talked about tech. I wanted to bring this up. You guys see what Elon, did we talk about what Elon said to the tech? Yeah, we talked about all that, right?

Yeah, we didn't talk about the forum, the forum responded to us, and one posted that. So, you know what makes me upset about this is that people don't realize how complex some of the issues are, and how you can't just solve them by throwing money at them. Well, haven't they already tried that, right? Didn't, isn't there like,

you know, there's billions of dollars that are going towards that. It's just not successful. Yeah, we like when we're talking to what's the big pick me his handle. What's his name again? Oh, God. The big pick me is his actual handle, but it's Justin Ren. Just thank you. Oh, good job. Yeah, good job. I'm got that one. Um, well, just like what do you guys do? So fucking surprised that I was like, you catch that? I mean that? I was like, oh wow, good job. Wow, you know something. I'm so fucking sad. Jesus, you broke a lot of fillers your way.

Must of time, so that's- You remembered something. Yeah, no, wow. Sorry, did you feel that? I felt that, did you feel that? We, I felt that. Hey, man. We're being positive.

No, we're being positive. I'm trying to finish your story. No, we're being positive. I'm trying to take this seriously. I'm trying to finish your story. I'm going back to Megan, right? What I'm trying to say is like just, you know, a lot of the money for charity that was like being infused in, you know, people like in certain dire situations, like it doesn't always help.

Like you're, he found out that it like, it actually ruined the, the natural economy that their ability together. Oh, yeah, yeah, yeah. So the way that they would exchange goods and everything, just because now they're getting all this free stuff coming in ruins that whole interaction and then created a whole new problem.

Do you know how many places got tremendous amount of global aid for food, but then it crushed their local farming communities, generations of people forgot how to grow rice and farm, and then they became dependent. Now, I'm not saying not to help, but I think this is- It's just more complicated than that. What you're saying is that you have to understand that people don't think like that.

They think, oh my god, these people don't- They think money will solve it. They don't have a lot of food over here. So let's just send crates of all these food. We're just giving them- I'm realizing that there's actually four local grocery stores that actually get provided by the Farms that are also local that feed or that sell that stuff to that that community that you now just took away There's their business for the next three months because you sent all that. It's not it look

I'll make it simple Imagine if there was a problem in our business We're trying to figure something out with them and we don't know how to solve it Right, so someone just gives us a million dollars. And you just spend money on the wrong solutions. It's just gonna waste a bunch of money. You actually see this a lot in education. You see money being thrown at education a lot and not seeing any real positive returns

because we're not, we haven't figured out how to solve the issue, rather that we just think it's a money issue. Now I'm not saying money can't solve things, it can. but if you don't know what the solution is, just throwing money at the problem doesn't help. In fact, oftentimes what it does is enriches the people who pretend to know how to help. So like you talked about those charities, do you know how many times money would come from countries like ours to these other countries and just end up enriching these people that control certain things over there?

Yes, the bureaucrats, the people that are taking all the money to distribute it from there, which they're ended up filling their pockets. Oh, it's so, it rages me. Yeah, so complex issues, you got to figure out solutions before you just spend a ton of money on them and Elon illuminated that. He said, all right, I got six billion dollars, but you got to make it public. Talk about how you spend every single cent. Yes.

And then I'll do it, crickets. Nothing but transparency, which is, again, in my opinion, I would love that if we could have that kind of like transparency. They don't want that. They don't want that, because then they got to show how much money the bureaucracy's got.

Yeah, you see who you're throwing the kickbacks to and all these other like, and the waste, you know, just too many, too many other like variables in there they don't want you. I thought it was interesting that he said that and we had somebody in our forum posted to be like, oh, this is, you know, Elon Musk is badass, right? And then we had somebody else who responded that like, I don't understand why the statement is so badass.

Why is Elon Musk badass? And I went off and listed like three reasons why I think the statement or you can do like so many things you can't do. Yeah, I just I mean, to me, I see that. I don't know. It's interesting to me how some people view somebody who has had that has accumulated that much wealth. We a lot of this generation coming up now. I mean, I feel like it's the generation coming up now because I feel like anybody who's older than 40 or 50 years old would see something like that and be inspired or it would be revered.

The fact that they were able to build something of that magnitude. Right. Or there's just now this thing of like, the AOC culture, like all rich people are evil or something. Yeah. Well, okay, I'll take it a step further.

Most people who think that would not say that about a successful athlete or musician. So if I did a post that said, you know, LeBron James, you know, he doesn't deserve to get paid that much. I bet a lot of those same people would be like, well, of course he does. Look how good he is. I've seen him play.

He's such an amazing player. But if I say the CEO of Walmart or the CEO of McDonald's or Elon Musk, oh, they don't deserve any of that stuff. Part of it is they don't see the game being played right in front of them. They don't see the innovation and the capital risk and the work that's involved. Whereas with an athlete, it looks they can kind of see why. Oh, it makes sense. Why LeBron makes so much money or it makes sense why Adele makes so much money. But it's for the most part, Elon has innovated so much and has contributed so much to, and I'm not saying he's a god or he's an angel,

I don't know the guy, so his character he could be an asshole for all I care, but for all I know, but the fact that he's innovated so much, he's contributed so much to society that people have willingly given the guy billions of dollars. That's gotta say something about the money. Or how about the that's got to say something, you know, about. Or how about the amount of money? I mean, I always think it's so funny coming from somebody

who is either one probably never created a job for somebody else in their life before. Well, that's the point. Who's talking down about somebody who is potentially, I don't even know how many thousand of jobs that he's created by his wealth. His ability to go make that much money has provided a living for thousands of people. That's great.

Well, to that point, let's say you've learned a musical instrument, right? When you're a kid and you've gone through that, and so you have this sort of, wow, it's hard to get really good at. And you see somebody at the top of this is getting paid a lot of money. It's like that makes sense, right? Or like you're an athlete and you see this like specimen, you know, professional athlete, and you're like, of course, you should get paid all this money. But there is just not enough people that have tried to start their own business.

Right. They just have no idea how incredibly difficult it is all the odds are against you. It's in, especially here in California, I mean, I am impressed with small business of survived this. 100% I think, I mean, I am impressed with small business of survived this. 100% I think, I mean, and one of the things that I don't talk about or share that I know Katrina and I talk about, but one of the things that I'm very proud of that we have done is actually

the jobs that we've created. And it's barely anything compared to someone like, you know, the fact that we have provided a living for, you know, 12 or 13 people from something that was just the four of us one day that decided to start this, to build this thing, I've so much pride in that. I feel like that, I get more excited about that than I do the actual percentage of growth we did last month or how much revenue that we're making. It's like the fact that we are able to eat

and live off of this business and we have now been able to create 13 jobs that just eight years ago did not exist. That's fucking, and it took my whole life to get to this level that I even had the skill sets to be able to do that. So when I see somebody, man or woman that has built something to this magnitude,

it's nothing about their care, I can't speak to their character and what they do behind closed doors. They're doing a lot of things right to get there. It's politics, it's nothing about their care. I can't speak to their character and what they do behind closed doors. They're doing a lot of things right to get there. It's politics, it's politicians fault. They, it's their job to sell that they have easy solutions. And the easy solutions typically look like this. All we need is the money to fix the problem.

Don't worry, you don't have to pay for it. The billionaire or the millionaire. Yeah, but I don't like the scapegoat of politicians. I mean, you as a person in society who's consuming that content and that narrative, it's your fault for buying into that bullshit. Oh yeah, I mean, of course. Because if you're sold that so often,

you start to believe, I'll never forget the time my mom revealed this to me. We were literally driving and we were going to Disneyland and I remember seeing like several liquor stores, one after another. And I remember telling my mom, why are there so many liquor stores, one after another?

Are they just trying to get people to drink alcohol and smoke cigarettes? And she goes, no, she goes, they would not exist if people didn't go and buy their products. So they're only there because of the demand. And if people didn't buy their products, I remember as a kid, I sat back and literally just thought for like two hours for the rest of the trip, wow, like all the stuff that we don't like or that we get angry at, the

tabloids and stuff, that's us. Like we're the ones that are buying that. If we just stop buying it, it wouldn't exist anymore. And people in very high levels, they did something that lots of people liked because we gave them a lot of money. And another one is this, is like, there are definitely jobs that we revere, that we don't understand why they don't make more money.

A lot of it has to do with the fact that we just don't revere them as much as we think we do. We talk about how much teachers need to make more, but if we really revere them as much as we thought we did, we would choose to pay them more. And then the other thing is there's a lot of people willing to be teachers, not a lot of people who can kick a football 50 yards or whatever and make a feel goal. So there's some realities that we need to face. So glad you nailed that analogy. You did.

You're like, and 50's a pretty good long game. Although the record was hit this year, you know, that's 64. 64. 64, 66. Okay the record was hit this year, you know, that's what was it 64 64 64 66. Okay, I got a little football. I don't know the guy's name, but the old record, I want to long a standing record for field goals was a guy who played for I want to say the packers and you had half a foot on one foot. You had a club foot.

What was that guy? Am I right? Did I hit that? No, like shoelace. Oh, yeah, I don't know. No flingio. No. Maybe I could find out. I watched NFL films once and I remember this. Clubber Lane McGain. No, clubber Lane was to fight.

I was a Tom Dempsey. Oh, there it is. I got a good. I was a good old name. We kicked a field goal record this year. So I think it's 66 or 64 yards. One or the other. It happened this year. I watched it live. I can't remember. That's, uh, that's incredible. Yeah, it was when you see how far that is and how. Oh, one or the other. It happened this year, I watched it live. I can't remember how that was. That's incredible.

Yeah, it was. When you see how far that is and how far you get this. 66 yards. It was 66. And what's the guy's name? Justin Tucker. Oh, what a good job. What a good name.

I like that. Justin, since your name just come up, wanna ask you a question. Yeah, dude. What's up with everybody, the confusion around your favorite flavor of magic. I heard you talking this morning, and you're like, why do everybody think my favorite flavor is peanut butter I heard you talking this morning, and you were like,

why do everybody think my favorite flavor was peanut butter? Well, I think I mentioned it once. It's like I liked peanut butter, but honestly, my favorite is still fruity. Okay. So I have to clear the air. Peanut butter's not even my top phrase. What?

I mean, I do like to, I like incorporating it with chocolate because I'm a, okay, so back to Halloween, right? So you like sprinkled it on your Hershey's? Yeah, dude, I, like I'm a okay, so back to Halloween right so you like sprinkle it on your Hershey's dude I like I would collect from and my kids know too that like I have this obsession with like peanut butter and chocolate is the only candy I even like like I don't even like because all this other stuff just first my teeth I'm just like this doesn't give me the kind of reward. It's more pain than reward You know, so they're like out collecting everybody's like Reese's and like giving it to me like some kind of offering so that way they can eat their candy.

You know, you get that happen. Yeah, exactly. Oh, you're dad. They're like, oh. So they figured that one out. But I've actually, I've incorporated both like the chocolate and the peanut butter together. I started doing that a lot more frequently.

So what do you take a box of chocolate? Yeah, magic spoon to mix it with the peanut. Oh, I haven't done that. It's a friendship. Maybe they should do that. It's pretty good. Maybe they should do that. Yeah, I like that one.

Again, fruity is my favorite, but I just think that formulation has just been, and they've redone it. They've once or twice, and they totally perfect it. No, I think that the other ones are close, but like I think they're still kind of working out. I still trip out over the macros. I can't believe it's got that much,

it's a freaking protein shake in a bowl. It's so good. It's just like candy. I don't care what people say. It's so good. You know, talk about candy. Did you guys see the tweet that our buddy, Ryan Mickler did from Order of Man?

Did you see his tweet yesterday? His dad taxed. Yes. Yeah. It's our duty as fathers during Halloween to take 30% of our kids candy and teach them about taxes. That's hilarious. Yes, that's hilarious.

I have to say, that's funny. I've done that. I'll just do a flyby. This is the thing they do with my kids all the time. If they have something I want, I'll just be like, taxes. Did you know, by the way, that there has never once been a real case of a kid getting a weed edible and their candy

Even though they're ever you guys seen all the fun. Oh watch out. Oh or a razor blade that they oh They're gonna put like ain't nobody given free edibles away. They're all urban legends. Yeah, you're not gonna find no drug addict is giving up Your stoner is gonna give up their Not by purpose at least you know, say that accidentally maybe they were high and they're like oh shit I mean, oh, shit, I'm not my purpose at least. You know what I'm saying? They're accidentally made me, they were high and they're like, oh, shit, I gave them the wrong bag. Yeah. They certainly are not like handing out. There's not a malt.

They could be expensive candy if you had to be handed out. Yeah, Timmy slept hard last night. I think it wasn't bad till, you know, I tell you what though, Adam and I are probably more aligned with candy than almost anything else, I would say, because you just said straight up candy hurts your teeth and stuff. I don't like it dude. I feel like Adam and I could eat just pure sugar shitty sugar candy. I mean I used to like that.

I used to like the pixie straight sugar. Really good and plenty guy right. You know what yeah I did like I mean I like all I like most candy and I haven't had candy in a long time obviously we with the Halloween happened so I it's and I don't know this is me and I'm just by myself on this or what, but I guess because I, I've done this enough times where I completely eliminate something out of my diet, then I allow it in, eliminate, and I, like, I'm always paying attention to, like, my behaviors. It is wild to me how I can have, like, a piece or two of

candy that, like, let's say, where it was on the counter that last night or whatever. And now for the next three hours, why I'm like watching TV all and it's like it's a trigger. Yeah. And then I go back and say I just have a couple more and then go back. I go back and then before then also I go to bed. I'm like, oh, what did I do that? Terrible. That happened to us. And we were I'm so aware and I still do it. We were up in we were up in trucky and we were all hang working late. And Adam's like, he comes up to me and goes, I got a stash of candy.

And he goes up, I don't know this. That's what he's found his other source. He gets me on ice cream. I did not know. Adam said who to work here. Adam, like he always takes someone along. He goes up and put this bag and literally in the bag is like little fun size.

You know that was from Holzer? You know that's from Halloween the pre-order, right? So what I was gonna say is I pulled it out and I pulled out the starburst and I opened it up and it Tasted it. It looked like it was old as shit. Yeah, but guess what I did. It didn't all anyone. Yeah, I know.

I did the same thing with it because that that bag is literally from last year and last Halloween. It was like it was like you know Starburst is soft. It was crunchy. Yeah, it's all long and been out of it. And you still I did the same thing. I have one like, it's Starburst of Soft. It was crunchy. Yeah. It's how long it'd been out of. And you still, I did the same thing. I had one of the like, oh, it was terrible. Here. I'll have another one. Yeah. Here you go. Maybe the next one will be different. Hey, now you wonder why, why, I mean, this is why I'm so adamant about this, whether I'm training a client to eliminate certain things

like that. And this is also why I like us to challenge, you know, and I love Lane. And I love the information he presents, but I know he talks, he always is trying to preach the message about it. Oh, and in the context of a calorie deficit, sugar is fine. Yeah, but behaviors is everything. Yeah, but behaviors is everything. And it's like, I know this about myself, I know this about my clients,

most people that struggle with weight gain, probably have, can relate some level or not, with what I'm talking about. And so you just gotta take that into account, like that very few people are taking out a pack of nerds and they're weighing it on the scale. And they're like, oh, there's 1.2 ounces that puts me at 100 calorie deficit still.

I'm gonna eat that. Who eats candy like that? No one. No one eats candy like that. No, it's definitely a trigger. You know what, speaking along the lines of loving and eating things or whatever. So obviously my baby son really never has eaten

real candy before. But you know that, okay, so serenity kids, right? This is a company that we work with. They make baby food and it's the best. I've never seen baby food as good as this one in terms of the ingredients. You look at grass fed meat made with bone broth, organic, grain free, you know, you name it whatever.

But they make this product called puffs. I think they're called puffs. Oh yeah, the little rice puffs or or the, yeah, they're grain free. So they use, what is that starch that's starchy? It's not, it's not a grain. It does cook it up. It's not couscous. No, no, no, it's something else, but it's made with bone broth, that particular ingredient,

which I'll have Doug look up right now and some other stuff. The ingredients are really good. It's got protein in it. And it's like those little treats that you put in your salt dissolve. And they dissolve. Yeah, yeah. Dude, my son will lose his shit over it. Yeah. Like, we have to hide the container after we give him some because he'll go nuts. What is that? It's got cassava flour. Oh, cassava. And tapioca starch. That's it. And then what are the other ingredients in there, Doug? Olive oil, pumpkin powder, sweet potato powder, carrot powder, and then some cinnamon and other things. Oh, that's one flavor.

Yeah, the one we do also. Kisava flarts or T.A.'s are bon. That's not bad, right? Yeah, they're not bad at all. They're really good. Yeah, they're not bad at all. They're really converted to those. Totally.

But anyway, he freaks out. It's like his favorite thing in the world. Matt, I love it too. Have you got him one of those little cups where he can put his hand in? That's the one we use. Yeah. Yeah. It sometimes he's lucky. So it's like, you know, usually you only get one out and it takes some time. Dude, he gets sometimes he'll get four out. Yeah, then they go fly. Oh, no, I'll, I'll, I'll look at him and he's got his whole mouth is full. You know, they're like, look at that. Me and I'm like, you got like five in your mouth.

He loves them. And he also likes the grass fed beef packet one or the squeezy one, right? That goes nuts. Yeah. He the squeezy, the squeezy's and then the puffins or whatever. Cause puffins I think is actually the, it's called puffs. Yeah. I think puffins are the generic brand that are not the generic, the original brand that started doing that first.

Right. Really? Yeah, but that has all the process. It has a bunch of stuff in it. Where this is there, this is their version of that, and he absolutely loves those. Yeah, so it's called puffs. Okay, so it's pumpkin and cinnamon, carrot, beet,

broccoli, so he likes the tomato mushroom. What might, you know my favorite thing about serenity kids is that, so we were before we even found serenity, we were doing those, you know, squeezy packet things, but I don't know what the hell you call those, right? Were they like, basically puree all the food and they put in there? Did you know that other brands don't do like beef

and chicken and meat, or that's all sugars? It's all fruit. Yes, it's all fruit and vegetables. And they promote it and sell it as like a health food, but I'm like, I've flipped it around. I'm like, this is loaded full of sugar. So when we use them, I'm always telling Katrina, I'm like, do the ones from Serenity that have the meat in them that are way better for them than the other

ones that are just a bunch of sugar. Sam and they have beef. Yeah. They have a bison. So my son likes bison and beef. Yeah. And goes nuts for them. So we save them for when we travel.

And because otherwise we make his own food, we blend it and, you know, in a blender, whatever. So, but he loves them. So they're doing it. They're kicking ass. own food, we blend it and you know, in a blender, whatever. So, but he loves them. So they're kicking ass. But those puffs, I tell you, there's something about him that's hyper-palatable, because he will fight for them. So we have to literally hide the container. Speaking of kicking ass, are you still following

the stock market and Bitcoin stuff right now? It's like just... Is Bitcoin still crushing? Still running like... Really? Yeah, like crazy. No, I got a check right now. Where's it at right now? The last I looked at was at 60.

Would you say sell 62 or last? 66, I think at one point. Yeah, it's insane right now. Oh wow, look at that. Oh no, it says. Yeah, look at that. It's at 63. That's pretty high.

I don't know if that's the highest. No, at one point, it got up to 64. Was there a recent news or anything that drove this? Yeah, then we're gonna start trading something having to do with it, with traders being able to use it in a particular way. I don't remember exactly.

Well, you also have lenders that are actually allowing you to be, to pay for mortgages with Bitcoin. Shoulder face. Yes. So you have some lenders now. You want to, one of the largest lenders in the country are accepting Bitcoin as a mortgage payment.

Now, they didn't get a ton. So it was like, it was a test program. They ran out to see how many people would actually pay that way, but they accepted it. So if you have Bitcoin, I think they had a small percentage of people actually doing it. Now here's the interesting part that I when I was reading this article, that is going to be, like, I'm really curious to, like, how this is going to unfold. Everybody has had, everybody in here has a friend or someone they know who, like, swears by all the money they've made from Bitcoin, right? I know, isn't that obnoxious? It's like, everybody does, right? Everybody has that. Well, my buddy just texted me someone who works at a car dealership who is quitting his

job because he invested $30,000 in Bitcoin over the last year and a half or so and he's caching out 25 million. Oh my God. Right. So I mean, everybody has a story like this of somebody who's now making all this money off of crypto. Now one of the things that I was reading in the articles that any time that crypto is used to buy something, it triggers an audit because it's for capital gains.

Is there assuming obviously if someone is using it to purchase, using it as purchasing power for anything like that, that they've made money off of trading it. It's a... It's a tax man. So that's where I'm, you know, it's going to be really interesting to see how the IRS gets after... They're going to want to get their hands on. Yeah, so I think that's one thing if you are into that space right now and you're making moves consistently. I'd definitely be concerned about that. Yeah, that would worry me too. Hey, what's up, fit and healthy people.

Look, real quick, before we get to the rest of the show, if you're fit and healthy, you probably want your kids and your babies to be fit and healthy, but you don't wanna give them the garbage baby food that is out there. Most of it's crap, packed full of sugar, hyper processed, not healthy. Well, there is one company that's doing it different. It's Serenity Kid.

They use things like crass fed and grass finished beef, grain free snacks, bone broth. You know, they use sweet potato and vegetables like spinach and broccoli, very healthy stuff, healthy fats, high in protein. It's the only baby food that I feed my one year old son. Go check them out, right? Head over to myserenitykids.com and then use the code mp20 for 20% off. All right, here's the rest of the show. Our first caller is Sierra from California.

Hey, what's up, Sierra? How can we help you? Hi guys, thanks for having me on. I'll just broken record it like everyone else. Love y'all's podcast and I appreciate all the content. Thank you. My question today is about juggling my love for fitness and working out and just looking physically fit, along with the demanding schedule of being a pro MBA dancer. I have danced for a very long time. I danced collegially throughout college and then I moved from Tennessee over to the West Coast where I joined a pro MBA dance team. And at the same time, I also really love working out. I just love lifting. I love getting strong. It makes me feel confident and just great. But with the schedule of

MBA dancers, it is very demanding. We have three practices a week that are about four hours long, mostly in the in the nighttime. So like seven to like midnight. And so we also have games on top of that. Game days are very long. So I'm trying to figure out what the ideal way to like work out and have like performance for my dance team commitments at the same time. I typically stay between like 20 to 24% body fat,

but like in my off season, but when like the season starts, I don't know, it's just hard to like get nutrition and work out and practice all within like a 24 hour span of a day in order for me to like look the physically fit physique that I'm supposed to to like stay on court and like look at my uniforms. So just kind of wondering what you guys' ideas on that might be. I've tried a few different things, of course, like I just bounce around. And I just thought

I'd get you guys' input. Okay, and that's a good question. You're doing a lot right now. So you said three practices for four hours, plus games, which are longer. How many days a week are you doing other workouts on top of that? I have a slit that it's typically five days, but now it's four days, I have four days split. And they end up being like a total body.

I have like quads and arms. They have like shoulders and glutes. So I usually have like a upper lower but now kind of done a little bit of a total body-ish but a little more nuanced on top of that. Yeah, this is easy help, right? Yeah, you got to let your lift do your doing way too much. Honestly with that, practice schedule.

That's 12 hours a week of movement and basically cardio and movement. I'm sure there's lots of explosive movements in there. I mean, it's dancing, which is a hard workout. Plus games, you shouldn't be lifting more than one or two days a week. Four to five days a week of lifting on top of that is just way too much and that's what you're feeling right now. Honestly, if you lifted, you're gonna see your physique is gonna get better lifting less. That's what's crazy. You lifting one day or two day a week,

like a MAP center ball routine, and you're gonna see a better physique. It's just, that's what's happening right now is you're probably burnt, trying to train that, trying to train that much, working that much, especially the type of job that you have has that much high demand, and late nights like that,

so you're probably your sleep is even getting hammered a little bit sometimes. Yeah. So, yeah, I wouldn't let you train more than one to two days a week in a full body routine, like Maps and a Ballac, and the way I would decide, one or two is 100% based off of how you feel that week. If we had a good week of rest,

and it wasn't very stressful, or maybe you're not, because I don't read, One or two is a hundred percent based off of how you feel that week if we had a good week of rest and It wasn't very stressful or maybe you're not because I don't read you your only home games, right? Or do you travel to? Just home games. Yeah. Yeah, so like maybe it's the week where They're the teams on the road and so maybe it's I don't know if that's a less stressful week for you or not But on the less stressful weeks Maybe I let you train two full body workouts. If it's a week when it's high stress, I might only let you do one,

but I'm just doing that with everything that you're doing. I bet you will see your body shape up even better with less work. Yeah, that's, I'm 100, and I'll take it even step further. I would go one day a week and then start there and see how you feel before, because here's what I'm gonna guess that you're gonna do,

Sierra, just off of the little bit that we've talked. Adam said one to two days a week, you're probably gonna go to two. So I would go one. I would go one day a week, full body, compound lifts, focus on building strength, and that's it.

And give it like two months, and you should see your strength significantly improve, and then we'll follow that as an improvement in body composition, how you feel, energy-wise, and then maybe add another day, but I think 12 hours of dance plus the games, one day a week of good traditional resistance training is plenty.

Plus, I think the same conversation we have with Salon is do competitive salsa. Yeah, I mean, it's very similar. Yeah, thanks. Yeah, that joke went nowhere. Yeah. Thank God, dogs.

Thank you. Kill my joke. No, and something you didn't say, but I'm reading in the email that you sent in, is that you also seem to have a pretty good muscle base already. So even more, even more reason why you won't need as much volume to probably maintain your muscle mass. And the reason why maybe your body is not responding very much right now is because you

just got so much to get thrown at it. And by you backing off, you'll probably actually end up holding on or building more muscle with like, sourcing one day a week or tops two times a week. Yeah, if you don't have maps in a ball like we'll send that to you And then I'll say this if you'd like an individualized routine designed Specifically by one of the hosts here at mine pump. I got you to throw a free ticket to one of the games Sports I could care less, but you know, you know I can't be bright. I could be a mascot. You can get, I'm gonna tell you right now,

Adam would definitely design a routine for you if you gave him a couple tickets to him. All right, just let me know. What games you like? No problem. We'll send you maps and a ball like, and one of those foundational workouts a week should be planning in combination with your,

and interest the process, okay, because, you have this kind of like mentality where you go for things and I understand that I can identify with that. Trust the, give it literally six weeks. Just try it for worse case scenario. You don't improve. You don't go down, you know, you don't go backwards either. You just kind of stay the same. Best case scenario, you'll be pretty shocked at how well your body responds. Awesome. Thank you all so much. I really appreciate it. Thanks, Sarah. Thank you. Thanks for calling in. Good looking out on getting me some tickets.

Yeah. So the undisclosed team, you know what's bullshit, though, I saw I was, uh, for my birthday, I was going to get a seat and, uh, cause it's back, right? So obviously MBAs back to, yeah. But if I sit anywhere where I normally sit on the lower level, like you have to not only be vaccinated, but you also have to wear a mask. They don't count, they don't count natural immunity, which makes zero sense. MBA is one of the strictest set of all the like companies that are doing like,

like rules like that. And of course, we're in the state of California. So if you're MBA, state of California, like I was going to fly to Texas or Florida to watch my warriors board. You're gonna sneeze on the court or something. Yeah. Well, I mean, look, I get it, but I don't understand why they don't count natural immunity because all the studies show that it to be better than even vaccinated. And not only that, so if I test, like, so you have to test with, so you have to test, right? So vaccinated, prove that you're vaccinated. Yeah. The test that you have to take of is their test, like I can't take like the, you know, the at home one or what that it's like a very specific test that you have to order and do. You have it as a small window, just ahead. Anyways, that has nothing to do with

our question, but you just made me think, well, that's it sucks. Is even if she were to hook it up with tickets, I probably wouldn't even fucking go. Yeah. You know what, though, uh, it's a liability, right? Cause it one player gets sick and that they look at you. tickets, I probably wouldn't even fucking sell them. Yeah. You know what though? I, it's a liability, right? Cause one player gets sick and they look at the whole idea. I, I, I, I, listen, she was so easy though. I easy, man. This is like so common with people like her, which I can identify with. It's like you're doing all this stuff and you're like, why don't I,

why do I feel so tired? Yeah, I'm put the work in, right? Why isn't it paying off? Especially if you do less, you know, because she didn't say it when we were talking, but in her notes, it says that she's got like, really good muscle mass and she builds muscle really well, and has like a solid muscular frame. Man, I mean, that type of a body type,

and she easily could back off the amount of days she's weight training and probably see. You know what the irony is, high level people, because this is high level, if you're a professional dancer for a team, I mean, you got to be pretty good. Performing all the time. Yeah, and the irony is people at that level often

are able to do what they do at that level in spite of the fact that they over train the shit out of the body. In other words, her genetics allow her to still do what she's doing even though she's well over trained because the average person doing this would be screwed. Not a lot. That's 12 hours of dance. Not only that, she's competitive. She's not the average person. She has a gear that most people don't have aside from her body type and genetics. In addition to that,

she also is competed at the high, she's competing at the highest level if she's a pro, right? So you gotta know that she has that attitude of like, it don't matter, I'll get through this, which is great. But then they're always the people that I have to tell, listen, recovery's a huge. Yeah, we're doing, we're doing way too much. We're way too much, your body. And it's so hard. And I know what it's like, because in all of us can relate to this, because I think we're all competitive type A personalities is telling that person that, hey, doing less is actually going to give you more.

It just doesn't seem, because everything else you've applied that theory to in life doesn't pay out that way. If I work harder, I get paid more. If I work harder at my craft, I get better at my craft. But when it comes to building a body, and it comes to body fat percentage and building lean tissue,

that the same rules do not apply as everything else, like getting more money or being more successful in life, the more you do, you tend to get more from it. That's not the way it works when it comes to this. Well, trains are not harder, right? But I do want to say, I'm glad Justin's mic was off when he tried to reveal my, my, you know, my hobby, that nobody used to love,

but a lot of people, a lot of people are known to the bus. Yeah, my competitive salsa days, man, they're behind me, but I just, those hips don't lie. They were such a great joke to, just hips don't lie. Doug screwed you, it's all right. my competitive salsa days, man, they're behind me, but I just have so much. It was such a great joke to have so much and Doug screwed you. It's all right.

Our next color is Jonathan from Colorado. Hey, what's up, Jonathan? How can we help you? Not much. Thanks. I appreciate you guys taking my question here. So I just had a question about how do I overcome burnout a little bit of history with that. I started taking my health pretty seriously when I was 27, 28. I had reached 315 pounds and it was just kind of affecting my relationships, my personal life, you know, as I know you guys can probably know that. But I started out with doing the Beachbody

programs, their hit training and got really into that, lost a bunch of weight, lost about 90 pounds in a little over a year. And after about a year, I just, I got tired, I felt like I had to either had to increase or I needed a break and took a break from that and that break turned into almost six months to a year of not working out. And then started to get down on myself again and decided to try weight training. And I was definitely the new guy at the gym that forgot to clip the bar and would drop the weights. And eventually got my bearings there in the gym and fell in love with that.

But again, after about a year, I started to get fatigued, I stalled out and I thought to myself either, I have to increase myself to, I mean, increase my time in the gym to about two hours, almost every workout which I don't have the time for. So I took a break again. And then again, about a year later, I decided to try cross it.

I'm going to skip over that because I know how you guys feel about that. Again, it did cross it for about a year. Started to get burnt out, took a break, and then joined a strength and conditioning gym. And kind of the common theme is just that every year or so, I just seem to hit that wall and take a strength and conditioning gym. And kind of the common theme is just that, every year or so, I just seem to hit that wall and take a break and then lose a lot of the progress that I've made.

And so I was just wondering what kind of advice or guidance you would give for somebody to overcome and burn out. There's another common theme going on here. Yeah. You tend to get attracted to all the wrong programs, bro. Yeah, you did much body, crossfit, the strength, the conditioning, hit program,

all the things opposite of what I'd have you do if you were a client among them. Yeah, and also Jonathan, you sound a little down on yourself, by the way, you're talking about how you've handled things in the past, the way you gained weight, how you felt, how you lost weight, how you gave up. Yeah.

So I would say the root issue of what's happening here is you're entering into fitness with a negative mindset. And I don't mean negative like I can't do this, I mean negative about yourself, which is pushing you to choose workouts that beat you up. So this is actually without you realizing it, you're punishing yourself physically through exercise and your answer to stalled progress is to beat yourself up more. So what you're gonna have to do

is you're gonna have to enter into fitness with a completely different attitude, which is I'm gonna take care of myself through exercise and exercise is a way to improve my quality of life. Okay, so that means it's gonna mold and shape based upon the context of your life as it currently is. That means sometimes you'll work out harder, sometimes you'll work out not as hard,

sometimes you'll work out more, and sometimes you'll work out less because you're going into it to improve the current state of the quality of your life. So if you're going real hard and you hit a wall and you feel burnt out, the answer then would be to work out less or to train in a way that allows your body to feel better, not necessarily feel like

you have to throw more intensity at it or give up altogether. Because by the way, this is very similar to when people go into diets with the same mentality because at some point, Jonathan, you get sick of hating yourself, which is probably why you quit. You probably get to the point where like, you know what, forget it. I just want to enjoy my life. I'm not going to do this anymore. And then the cycle repeats. This is a very hard conversation. A lot of times people don't realize there's multiple

gears, you know, that you can apply. I thought it'll get you to your destination. And just always kind of throwing it in and redlining your way there inevitably, you know, you're goingably, you're going to hit a wall, you're going to get to that point where you just can't take it anymore. But it's true that there's this little sort of version of yourself, you're punishing, you're trying to kind of change yourself and force yourself to get there when listening to your body and kind of weaving through all these different challenges in front of you is a much better approach and to come in with a completely different attitude is going to shape everything for you.

I want to make sure that we tell you though that this is actually extremely common. Yeah. This is the number one reason why people stop. Yeah, it's right. And this is like 80% of my clients, like when they first hire you. So it's really common that, and we just had it, we actually just had a live caller right before you. And afterwards we were talking about it. And one of these things that we tend to do with fitness is we think that the more we do,

the harder we do, the more results that we get. And that's that applies to a lot of things in life. You work harder, you make more money, you study more for a test, you're probably gonna do better at it. The thing with losing body fat in building muscle, it doesn't work that way. Carter, you make more money, you study more for a test, you're probably going to do better at it. The thing with losing body fat and building muscle, it doesn't work that way. The more and the harder you go at it, does not equal more results.

The right amount is what will equal the most amount of results. Finding what that sweet spot is for you is key. Almost everybody does is they make the decision on the program they're going to do or train the way they're going to do based off their current state. Oh, I'm down on myself like Salsang, I don't like the way I feel, I don't like the way I look, I'm going to go in there and get after this or it's a New Year's resolution, I'm going to go in and get after this and then they throw the whole kitchen sink at their body. Now, temporarily, they see results. So of course, if I took somebody who was sitting on the couch eating bad food, not moving,

and I put them on a hit, hit program or throw them on CrossFit for the next six months, like, and you stay consistent for six months, you'll probably lose weight. The problem is you went from one extreme to the other extreme and that's not realistic, probably for you, or any most other people. So the strategy was someone like you,

and if you were a client of mine, and I got you right now, I'd actually start you really, really low one to two days a week, one to two days a week, an hour routine, like a map, Santa Bolic, and we would build on that. I would make you come to me begging for more time in the gym before I would give it to you. I would say, listen, let's make sure this is realistic with the balance of your life. Let's focus more on building muscle right now. Let's not try and burn a ton of calories and lose a lot of body fat. Let's build this metabolism up.

So it's working for you and focus on building strength. And that's hard to get somebody who is wanting to lose 50, 100 pounds. They want to drop a bunch of body fat to get them to reframe how they approach the training to, hey, I want to build muscle and build your metabolism right now and only train one or two days a week. That seems so counter of what they want to do or think they should do, but in reality, it's the most beneficial direction for someone like you is to train like that. And then over time, we will slowly build up the amount of time that you're spending the

gym. You do it that way and you will never get burnt out. You're always looking to do more and you're keeping yourself held back. I'll give you some guidelines, John. You gotta feel better after your workout than you do before. So you gotta feel good. Your energy should be higher.

You should feel like you're contributing to the quality of your life when that stops happening, something's wrong. Okay, so think of it that way. That's the way. I also noticed that you said that you went on TRT recently. How is that experience? So you went through mphormones.com.

I'm assuming you went through Dr. Ranz team. So I'm actually in Denver, Colorado. So I look for a local TRT clinic out here, but so I found one in Denver Tech Center, so I had to revive MD. But yeah, when I first, so yeah, when I was looking for a health and fitness podcast, to listen to, I did a bunch of research and looked at a bunch of review websites

and you guys were at the top of almost everything to listen. I really thank God for leading me to you guys, because I think the first episode I listened to was the one with Dr. Ann, and I just kind of hit home on a lot of what I would, you know, no focus, no real motivation to do anything, just kind of, I mean, I remember I would sleep on weekends, I'd get, you know, 16 hours in bed,

you know, Saturday and Sunday, and still feel completely exhausted. So after I listened to that website, or that podcast, I reached out to somebody that I respect out here. He's a lot like you guys and it was the science behind why, not just why or what to do. But both Dorn and I reached out to him every 23 athletics. And he referred me to revive. I went and got tested. And my test classroom came back at 2.14 I think it was. And yeah, they recommended that I get on it.

So I finished one month with them. And the next time I got tested, I was up at around 800. And I'm in middle of my third month. So definitely starting to feel a lot better, starting to get that motivation and drive back, which is really why I submitted this question is because I want to get back into it the right way. Good. Now here's a warning.

OK, you're now your testosterone levels are set in the normal high. You're going to feel a warning, okay. You're now your testosterone levels are set in the normal high. You're gonna feel a lot more energy. This is not an excuse to beat yourself up. That's right. And over-trained, you could still very easily, I know, look, I know guys on bodybuilder levels

of anabolic, not TRT, but thousands of times higher than that, who over-trained, and talk about all the same symptoms that you were talking about. So you're not over trained proof now because your testosterone levels are optimized. Okay, so all the advice we're giving is exactly the same advice, even though now you're on testosterone for TRT.

So you gotta do this in a way to where you're taking care of yourself. If you go into it the wrong attitude, you will quit again. You will go into the same cycle again. I promise you. Oh, in one more, let's, let's send him over maps in a ball. Jonathan, you have maps in a ball? You don't know. Um, yeah, I got the, uh, the starter packs. I have the, intuitive, uh, nutrition, the antibiotic, and I think the prime. Oh, beautiful, beautiful. And literally follow antibiotic to a tee. That's a, do not try and go above and beyond or add more

because you think you can do more, that's not the strategy, right? And in fact, I wanna do one more thing too. Could you throw Jonathan in our forum too? So I'm gonna, okay, I'm gonna throw you in our private forum so you can stay with us and give us updates how you're going because I really want to make sure that you follow anabolic to a T and focus actually on building muscle right now

Especially since you're on TRT your body's gonna respond nice to building muscle There's a great time to speed that metabolism up But you follow that that whole program for three months. I guarantee halfway through it your phone like a whole different person that whole program for three months, I guarantee halfway through it, you're phone like a whole different person. Awesome, I appreciate that. And I mean, yeah, you guys are hitting the nail on the head because I was known at the guy at, you know,

I went to Lifetime when I was doing a lot of, with Weightlifting and I would have people come up to me like, man, you really like to kick your own ass, so. Yeah. You guys nailed it on the head. You deserve it to be taking, you deserve it to take care of yourself brother. Yeah.

All right, appreciate it. Thank you so much. No problem. Yeah, that's All right. Thank you so much. No problem. Yeah, it's good. I wanted to bring up the fact that he was on, because a lot of listeners don't know, but we get their questions ahead of time. And so I saw that he had said he was on testosterone replacement therapy.

And one of the hurdles that, you know, because we work now with a great TRT facility, by the way, which is you can do this, I think countrywide, I think they can ship anywhere, which you can go to mp4mounds.com and they're the best ones. We've gone through a lot of them, they're the best ones. But one of the hurdles that people run into is they're like, oh, now I feel great testosterone is optimized. Now, I'm going to go do that crazy routine and my body's going to respond great. No, it's not, you're not a superhero,

you don't have like this unlimited recovery ability, you still will run into the same problems, you still all the same principles apply. And I wanted to say that because if someone's listening who did, who went down that path and they may think, well, you know, working out like crazy didn't work before, but now it will work, probably not, you're probably still gonna overtrain.

Well, or even worse, it does work a little bit. I mean, I'm glad you brought that up because I mean, this was common in the competitive space. I saw lots of guys dieting, terrible, training terrible, but yet had great physiques. So sometimes you go... In spite of, right? Yeah, in spite of your training and your diet

because you're taking TRT, your body responds to hell of a lot better. You know, if you take somebody like this guy who's got, was at 200, training and your diet because you're taking TRT, your body responds to hell of a lot better. You know, if you take somebody like this guy who's got, was at 200, and then he goes up to 800, his body is primed to build muscle way better than it was. And the previous three months, so it might send this false signal.

He starts going, if he were to go back to his weight of routine, and he's like, oh wow, he starts losing body fat, he builds a little bit of muscle because he's now on TRT, so he thinks- He pulls himself right out of balance again. That's right. But remember, TRT is not like the competitive level. Yeah, I mean, 800 versus zero.

No, just bringing back to healthy levels. Which, my point though, of bringing up the competitors is just that you can be taking this testosterone and still be making bad food and exercise choices for yourself and see some results. That's the point of bringing that up, not that it's the same or anything like that. But I think that's the danger of TRT

for someone who doesn't, like if you just think that that's the answer, right? Like you go, oh, I have super low levels. So now I'm just gonna add TRT, do everything else the same. No, it's not ideal. And even if you do see some results, you gotta be careful that those new results aren't, because oh, all I just need to do is fix my TRT.

I have all these other things that I'm doing wrong, but because in spite, like you said, you still see some results because the TRT was so helpful. But I mean, his pattern was super, I mean, you know, beach body, most of the workouts are hand routine, crossfit, just all these like beat the crap out of yourself. And by the way, I mean, and I know we've, just all these like beat the crap out of yourself.

And by the way, I mean, I know we've, this is kind of a dead horse for a lot of people that I've been listening for a long time, but if you're new to listening and have heard us talk about CrossFit and we throw jabs every once in a while, this is the reason why, because he represents a majority of the people I train in my career. And I would think you guys also, he's very, very similar to the general pop.

And the worst thing this guy can do is go train that way. Well, I had to have these conversations so many times and I think that's why it sounds like I'm this big hater or something, I'm not a big hater, it's just that I've had to have so many conversations to help people get, you know, restore their body again and like take them back through the process

of finding that right dose because they were so extreme. By the way, I do wanna say this, working hard doesn't guarantee results in anything. In anything, not just your body. Look, you can, even in business, you can work your ass off and apply yourselves in a stupid way. Not be smart, not be efficient.

You could do this with anything. I could dig a hole with a spoon, work my ass off. I'm not gonna get very far versus using a shovel or a backhoe. So, you know, I know you were saying it works for the things. I think what happens is people progress in spite of the fact that they're doing things wrong because they keep pushing the same button, which is harder,

but smarter is better than harder always. So, and especially when it comes to your body. Our next color is Gilda from Pennsylvania. Gilda, what's happening? How can we help you? Hi. so thanks for having me on. I'm really excited to hear your information. I am, so I'm 45, 59, way about 150, 18% body fat. I'm prepping for, well actually I'm kind of in the building phase for a bikini competition in probably June of 2022. And I've been pretty persistent and consistent with my weight training, six days a week, cardio

six to seven, like 30 minutes steady state. I have a trainer. And I also hired a nutrition coach from one of those bikini, you know, competition, I guess, groups, I don't know what you call them, but anyway, my coach who resistance trains me gave me a set of macros and then the nutrition coach also gave me a set of macros and they're pretty different. And I just don't know which one is the right one for me. And I wanted to know what you guys thoughts are in here.

Okay, well, I got a couple questions before we get to the macros. Okay, so the competition you wanna do is in, is next summer, correct? Correct. And right now you're in the building phase. That's right. Okay, so you're, I have here your written question,

it says you're lifting six days a week You said you're doing fasted cardio also six to seven days a week. Yeah, that's right. Okay. So where do we go from here? Yeah, when it's time to to get ready for the show Yeah, I Was told to cut back on my cardio, but honestly, it's more for my mental Yeah, I'm gonna suggest you do something else for your mental, because you can do things that are active, that are not what you're,

because here's what's gonna happen when you get time to cut down for your show. You're gonna be left with three times a day cardio and even more weight training or cutting calories even more. You really wanna take advantage of this off season so that the prep is easy and or you don't damage your body after your show because you're already doing a lot with your training.

So I would cut back on the cardio or just walk or do yoga or do mobility instead of doing the cardio. Your resistance training six days a week, depending on the routine, that might even be a little too much right now as well. And then I would looking at the two sets of macros, it looks like one is higher calorie and one is a little lower calorie.

I would go with the higher calorie one to start with and stay there and see how you feel. Well, I'm not gonna disagree, but here's the thing, if anyone gives you a macro breakdown, just based off of an inputting into a computer or jumping their calculator out and writing on with a pencil without assessing you, I think they're both bad. I would not do this with you.

So what I would do with you, first of all, we'd have to agree that we're gonna eliminate the fasted cardio every morning. You can walk if you really need to and you want to for mental as I don't wanna cut something out that is de-stress as you or help you gather yourself the day like that's totally fine because that's something you'll probably do forever.

So you can keep that. But I definitely would back off the intensity and make you walk. Then I would what I'd wanna do is mine in your goal for the next two weeks is to see can we find what your calorie maintenance is. So in other words, I'm going to I'm going to put you somewhere around maybe these calories because maybe they figured it out on an off a calculator that says this is where you should kind of be. But really what I want to do is figure out what your individual

maintenance is based off of your habits and behaviors, not some calculator. We have a calculator, right? We have a Maps macro calculator where we offer this people, but if I'm training a competitor, I've got to be way more precise than this. So I'm going to tell you, okay, we're going to track your steps daily. We're going to track how many days a week you're training. And we want it to be as precise and consistent for two weeks as possible,

so we can decide together, it looks like when you hover right around 2,200 calories, you don't really gain or you don't really lose, okay, that's your maintenance. Then from there, we're gonna build a reverse diet type of protocol where I'm gonna add probably 150 calories a day for a couple of weeks to see how your body responds to that.

Our goal from the next like two or three months is to build muscle and to build your metabolism, which if that is the goal, we want zero cardio, all the focuses on building strength and slowly adding calories. And so a good place for you and I to get is two months to three months out from showtime and you're up to 25 to 2700 calories a day without any sort of cardio.

Then you're in a beautiful place for me to prep you for this show. And I actually wouldn't even take you on as a client until I could get you up to that point because I don't want to send you into prep already doing six to seven days a week of cardio, only being able to eat 2,000 calories because like the like, Sal was saying, where do we go from there? Whereas if I could get rid of all your cardio, slowly build your metabolism up,

build strength with the next couple of months, get you ready to where you're eating 2,700 calories and no cardio and you're not putting body fat on, we're in a beautiful place to slowly reduce calories and then eventually slowly start to kick up your cardio to get you ready for a show. So that's kind of what it would look like. And anybody giving you generic numbers, just like me, I wouldn't be able to tell you for

sure until together we track for a couple of weeks and have some conversations around, okay, where are you at, how many steps are you taking per day, okay, and then from there. And by the way, when we start our process to cut, so this is how I did every one of my bikini competitors is we actually didn't add cardio. Cardi was the last thing we did. We actually managed steps first. So let's say on average, my female clients were stepping

six to thousand during the bulk phase or where you're at right now, 6 to 8,000 steps a day. Then when we decided to transition to our cut phase, I would move their step goals up. I'd say, okay, just make sure you get 10,000 steps a day for the next week, okay, and then the next week would come, and I'd say, okay, now just make sure you get 12,000 steps. And I would keep them, I would keep increasing their

activity through steps before I say, okay, now get on that, because get on the treadmill, it treadmill is running to get those steps. I would want you to try and get them through just daily movement until you look at me and you go, Adam, it's hard for me to get 17,000 steps in a day without getting on the treadmill and kind of getting after it for at least a half hour hour. And then at that point is when I say, okay,

let's start to do that three times a week. Yeah, and you know, looking at the two macro pieces of advice that you got, this is gonna go along with what Adam said. It looks like the biggest differences between your trainer and the nutritionist's advice besides the fact that they both might have done what Adam said, which is kind of spit out a generic number,

is the carbs. I see your trainer is recommending around 130 grams of carbs and your nutrition coach about 240. And the fats and proteins are a little different in both recommendations, but it looks like the carbs is the biggest difference. That's gonna be up to personal preference because some people do very well, lower carb,

and other people do very well, higher carb. So I would mess around with that a little bit and see how you feel, how your energy is, and your performance in the gym. And it's pretty wide, the variance in terms of how people respond to lower car but higher car. I mean, I've worked with people where higher car was just they feel so much better and then vice versa. And this is the perfect time to be doing that. We're in our building phase right now. We're adding calories. So this goes back again. I wouldn't never do a generic thing with you. For one week, we might run a more higher carb diet.

I'm asking you as your coach, how are you feeling? Do you feel strong? Do you feel sluggish? Are you, do you feel like you're bloated? Yeah, how's your digestion going, your stool, and you're telling, you're giving me that feedback. So I know, okay, she does well on 250 grams of carbohydrates. That's great.

Or the opposite. You're like, yeah, am I just feel sluggish and bloated all the time and I I don't know what it, and then I go, you know what, maybe your body doesn't respond as well on a higher carb diet. Let's increase fats, let's lower carbs a little bit because calories we want to be consistent with because we're trying to reverse diet. But I may play with the macros, both protein or carbs and fats based off of the feedback that you give me. And just the real goal is to slowly ramp that calorie

and take up until I can get you to a place that's more like 26, 2700 calories and then start to bring you out ready for the show. I hope that helps. Does that help at all? Yeah, absolutely. So, gosh, kidding, cardio is so hard. Yeah, it's always for my bikini competitors.

I normally have to shut that down completely. And by the way, so I'm, Gildo, I'm gonna make sure that Doug gets you in the form. We have actually, we have a lot of, we actually have a lot of competitors that have gone through this process in the form. And everyone's super friendly. If you post in there, let them know what you're doing

and your process and the advice the guys gave you, and you can even admit the struggle you have with cutting cardio, you'll get a slew of people that have been in the same spot as you that are probably given tips and advice and like it's a great place in community for someone like you. Awesome, thank you so much, I appreciate it. Oh, no problem, thanks for calling in. All right, have a good one, bye.

Thank you, Y'all, though. Yeah, how common is that, Adam, in the competitive world where people, they go into prep, doing everything. And now they're left with, like, what do I add? It's how I ended up building a coaching business when I wasn't really trying to. I was just going to shows and meeting people. And I would get these clients, or they became clients,

but I get these competitors that would tell me what their coach had put them on, die it and cardio wise. And a lot of these coaches actually have these competitors that would tell me what their coach had put them on, diet and cardio wise. And a lot of these coaches actually have these competitors doing cardio in the off season. But a lot. Yeah. Yeah.

You know, it's off season. They're already doing it. And then when season started, it's becomes twice a day, three times a day. Like, it's just ridiculous. And then all they do is just keep cutting calories and calories and have no clue on how important it is for us to build their metabolism up in the off season. So the cutting phase is much easier. So literally it turned into me just kind of like telling explaining that to people and they'd be like, well, would you coach me and then I'd be like, well, I'm doing a show anyway, sure. And then it all suddenly became a thing where they turned

into a side business for me where I was helping these and bikini competitors it was most common with. Yeah. It's extremely common that you get a client who is doing already cardio and is around this calorie intake 1500 to 2000 and they're doing cardio just to maintain where they're at and then they want to do a show and like it's real quick and easy for me to assess that and go no like I know you want to do a show on this date. We're not going to even book a show until we get to a place where we both agree this is a healthy place for your calories to be at with minimal to no cardio that now we're in the place to say, okay,

let's pick a show date now that we've got a good metabolism to put ourselves in six. It's such a hard mindset to break. Oh, it is. Because, you know, in your dealing with something like like, yes, I will, I will go through this building phase, but also I want to shave, you make sure I shave off the fat at the same time. And so that becomes like a thought that, like, I need to keep the cardio though, you know,

so that way I don't get, you know, this is excellent. But I didn't, look, I never, I never really coached competitors, but I would get female competitors after they were done competing. It broke in. Yes, busted. They come to me and they're working out like crazy and all I competed three times last year and I'm looking at their food log and like you're eating 1300 calories and you're

working out six days a week and you're running doing like three cardio sessions in a row. Yeah, or they would lose their periods for years or just have all these signs of HPA access dysfunction. So then it was this long process of getting their bodies to heal. And it's because of this, it's like they went into a pre-contest phase, redlining, all the way already.

So where do you go from there? Now, how do I get my body ready for stage when I'm already doing everything? You just do more at some point Yeah, hopefully she goes in that form because there's actually I know of at least three of ex clients of mine That is in our private form that I coached for bikini shows Yeah, so Rochelle's in there for sure Melissa's in there and I think Jessica's in there all three Girls that I I got after either they did it with somebody else or did it on their own and

can attest for the way we ramped their metabolism. I'd say, and Melissa was the last one I did. And I remember that, I mean, she's what, five, what is most of five three or shorter, right? She's a tiny little petite thing, walks around at 120 pounds, 125 pounds, whatever. She was eating 2700 calories with no cardio before we decided to cut for a show. And when I got a whole diverse, she was right around here, 2000 or so calories, and that was the goal.

Let's get you up to a place where you were eating like so much food you don't wanna eat anymore food and then we're ready to reverse out. And I remember we cruised right in with no cardio to the last two weeks. She dieted higher than what I got her at. So she hit stage at like, more calories than 20.

20. That's right. She hit stage at 2200 calories. When I think I got her around 1900 to 2000. That's awesome. Yeah. This is how you got your pro card and men's bikini. So awesome.

Our next color is Sam from Colorado. Sam, what's happening? How can we help you? Good. How's it going guys? Good man. So my question kind of revolves around transitioning from a cut to more of a strength gaining phase. So I've lost like 30 pounds or so in the last six months,

almost unintentionally I've just been so, my work has been so physically demanding that I've lost all that weight. Switching jobs, moving back home to Michigan and excited to get back into the weight or month thinking about starting Matt St. Evol, I can map prime to start and then maybe moving into performance.

But my question probably revolves more around nutrition. Like how can I, what's a good strategy to start eating more calories, building metabolism back up and building strength and building muscle back without sort of putting on some of that body fat that it worked. So we're too shed. Yeah, well Sam, let's get a little more detail. I see in your question here that you were guiding hunts

for six months. What does that look like? Like what are you doing with that? And then how soon can we come out there and you do that for us? Yeah. Next fall, man. All right, let's plan that.

Yeah, so what does that look like guiding hunts? It says for the last six months, what does a typical hunt look like in terms of your activity and what you're doing? Yeah, so it depends on clients. For me, like September, I like bow hunting, so September's bow hunting are trialxes and out here. And it's just so active, like there'd be days where BB puttin on 15 plus miles hiking with a backpack on. Wow. And so it's like you can't even eat enough to maintain weight at that rate. And so

you know, there's days where you're guiding older clients and stuff and you're not as active. But in general, for the last five or six months, it's just been so much like just putting on miles and burning so many calories that that's, I didn't even weigh myself for like three months and then I hopped on a scale and I was like, holy shit, I've lost, you know, 20 pounds or whatever. So, but I've just, I've lost so much strength

and I'm excited to get back into the weight room. But that's why I added that into my question just to kind of explain what kind of a tap to what. You're a fun client to help. Yeah, you're a fun one. Your body, okay, so your body just adapted to what you were doing. So you're hunting, you're hiking lots of miles, probably not eating, probably eating foods you could carry with yourself.

So it says in your question, meat, eggs, vegetables. So your body adapted, became quite efficient. You probably got really good at hiking and hunting, but now that you've stopped, you want to gain a little bit of muscle mass. And really, this is just typical slow reverse dieting. You got the right routine. So you're doing nappes and a ball, which is perfect for this. MAPS Prime, which is going to be great, because that's gonna help you avoid injury

and just kinda get into your workout, really connected. I would slowly increase calories. Take your current caloric intake and bump it up by about three or four hundred. Start with that, see how you feel. You should notice a bump in strength. You shouldn't gain too much body fat from that. You should start gaining mostly muscle

and then continue from there. I might actually keep him right where he's at calorie wise because he's obviously going to drop the 15 miles a day of hiking. You probably are already eating a sufficient amount of calories for building muscle right now. You're just moving. You're not going to obviously you're not going to be moving 15 miles real soon here, right? So even though the calorie intake is caused you to lose a bunch of weight right now for the amount of activity that you're doing, you're about to dramatically shift that. So actually the first couple of weeks, I would actually say, you know what? Because I love the, I love the mostly meat, eggs, and veggies as far as a great whole food type of a diet. I'd say, well, let's eat very similar to that. And kind of what you were doing. Let's see how your body responds to

Maps and a ball like and then after about a week or two you and I would assess and go like okay What are we building are we still losing are you maintaining if you're maintaining or losing? I'm obviously gonna bump calories But you may actually start to kind of put on some put on some weight and put on good weight because now you're lifting weights because You're just not moving that many miles anymore. So I might actually kind of keep you similar to what you're doing nutritionally right now because your balance is nice. And your calorie intake may be actually okay for a guy who's going to go out and went from 10-15 miles a day to now. None of that and just strength training. Now just another ultra I'll just to think about,

you're when you stop all that hiking, you start lifting weights, you're gonna, the first few weeks are gonna be very anabolic. I'm not just talking about maps in a ball, I mean the state of building muscle, not too different than what you'll find with competitors post-show, where their body just absorbs nutrients and builds muscle.

So after that week or two, adding calories, it'll probably all go to muscle. I think you're probably going to see some really big strength in muscle gains because of the changes that you're doing with your activity. Remember, all that activity, yes, it burns calories. Over time, your body adapts to that and your body actually starts to become efficient with calories. But really what's happening is your body pairs muscle down just to make you better at hiking long distances, stalking prey. So it's not necessarily that you're burning tons of calories

after a certain period of time, really just becomes your body just trying to get efficient. So you may find that you're just the next couple months is just muscle building time and just you get strong and you feel good and you can fuel that with extra calories on top of the reduction in in activity. Yeah, listen to your body. I mean, the main thing I'd have you focus on is making sure you hit your protein and take every day. Like that would be the main thing that we would be tracking at first would be like, okay, based off your, I don't know, we've covered your weight, right? How much do you weigh, Sam?

I'm like 185 now. Okay, so I'd say, okay, the goal, Sam, is make sure we hit 180 grams of protein every day. That's the main focus. And then I would tell you to feed according to how you feel. If you feel hungry and you're making sure you're hitting your protein tank, I'd say, I have a few more calories

and then I kind of see where that is at based off of how you feel. So long as you're making choices like these whole food choices, I'm not really concerned. I don't think you're gonna put on body fat if you're eating potatoes and steak and eggs and choices like that. I think you're gonna be just fine and listen to my.

I'm also gonna have Doug throw you in the forum. So you can kind of give us feedback as you're going through. So you can tell us, hey, this is where I decided to start my calories and then give us feedback on what you're noticing. And then we can kind of help you tweak it along the way. I like that you're incorporating prime too, especially because this is going to be a massive transition,

in terms of what type of activity you're doing to then going into more stationary, you know, this type of resistance training is going to be to put a totally different stress around the joints as well. And then coming back, you know, eventually to doing these guides again, you know, to maintain the joint function health and all that, you're going to now build upon, you know, the strength of that, but then the function of it will remain. Yeah.

Sam, what are you guys hunting? Just had a curiosity? Mostly elk. We do some yieldier hunts and a low ponds, but mostly elk. So when you hit, when you get one, do you guys, do you also take the peat your clients and they have to clean, car of the animal, whatever, or chop it and then bring it back as well?

We do all that. So like the guides will do all the field dressing and then we butcher it and process it ourselves. Do they have to help you carry it back? No, most of the time it's on a ranch. We own a few different ranches. It's all fair chase and stuff, but a lot of times we're able to get like a side-by-side to it.

I had to pack my elk out this September, but it wasn't a terrible back out. Wow, so you do the, you carve it up, butcher it, and then you carry it back. They just got to come along. You guys have a place to stay on the fun. I play, yeah, a place to stay on the property too. Yeah, we have a pretty awesome lodge.

It's all inclusive. We got a chef and stuff. Bro, are you kidding me? This is rad. Can we, can we book this for, do we have to book it a year in advance? We'll keep your contact info, Sam. This sounds like a lot. Yeah, reach back out. It you have the book of a year in advance? We'll keep your contact info Sam. It sounds like a lot. Yeah, it's usually things book up not quite a full year in advance.

So we have some clients book next year, but we usually like to, we at least book out like six months or more in advance, but we like to switch it up a little bit and not get the same people every year. So just bump somebody for us. We're celebrity. Yeah. not get the same people every year. So just bump somebody for us. We're celebrity. Yeah. We're not fully booked yet. I'm sure just because every year like all the clients

that are here say, can we book up, you know, right after they kill the health. This is awesome. Can we book, you know, for next year? Justin's gonna want to, he's gonna want to take down an elk with a football helmet. I know, I definitely, I'm gonna stab it. I've been wanting to do this, but I've been wanting

to do it with a guide and somebody knows what they're doing and you'd be like the perfect person to take sounds like all of us on an adventure like this. So this is it's like the I mean not just saying this because I work there, but it's like the place to go for your first or your first time you just you learn so much and all of our guides are I, we probably have a hundred combined years of experience guiding. Awesome. Well, that sounds great, man, and I'm looking forward to hearing about your progress in the forum, but yeah, your body is primed to build muscle. Focus on getting strong and feeding that process. Yeah, you're going to pack on some muscle if you do this right. So that's, I guess, my last, you kind of touched on that, but that'd be where you'd start to be priming anabolic.

Absolutely. Yeah, yeah, yeah, yeah, you're right. I guess my last you kind of touched on that, but that'd be where you'd start would be priming anabolic Next we'll be mass performance. So right after a mass and a ball go to mass performance, but I would definitely start with anabolic Awesome. All right, Sam. Thanks for calling in. All right. Thanks guys. No problem Yeah, so this is a great example of your body adapting to Do better at what you're asking get to do right right? So if you're hunting, you're hiking long distances, you're carrying weight on your body, you're doing lots of kind of this low level, you know, kind of steady state type of activity, maybe with some interrupted with certain bursts of activity. But what the body does is it pairs muscle down, makes you very efficient, you also get lean, but it also makes you very efficient

with calories. When you're done doing all that, what you're gonna ask your body to do is to become less efficient with calories. Speed up the metabolism, get stronger, and you will, you'll build muscle doing it. But great example of what happens to the body, when you're asking you to do particular things,

his body did exactly what it's supposed to. It just got better at hunting. That's why the math doesn't always equate. You know what? Yes. So this is a good example of that of like how the body just likes to get as efficient as possible at what you presented. Yeah, and I really, I mean, the reason why I came back with the, I wouldn't move the calories up right now is I just,

when you're doing something so dramatically different as far as activity, I like to just kind of eat what feels right, and you know, when you are hungry, make good choices. Let's assess where that kind of is. Let's assess how your body's moving to decide how much I want to move you up or down in calories. And obviously we're eventually going to bump calories,

but sometimes when somebody, it's just like competing, sometimes when you take somebody who was doing so much cardio, so much weight training, in a caloric deficit, just them going back to eating normal with the reduction of all that activity starts to pile muscle on and speed the metabolism up. I think a week or two is fair. Yeah, you just need to get a week or two of assessing how his body is responding to where

he's currently at, and then the goal will be to start to slowly increase the calories. That's awesome. Look, if you like our information, head over to mindpumpfree.com and check out all of our free guides. So we wrote guides that can help you do everything from build muscle to burn body fat to improving your health and longevity. Again, it's mindpumpfree.com. You can also find all of us on Instagram.

So Justin can be found at Mind Pump Justin. You can find me at Mind Pump Salon at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at MindPump Media dot com. The RGB Superbumble includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

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