Mind Pump: Raw Fitness Truth - 1754: Gaining Muscle & Size Without Gaining Body Fat, Preventing Muscle Loss During a Training Break, the Aesthetic Benefits of Training in Different Planes of Motion & More (Listener Live Coaching)

Episode Date: February 19, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: When you’re trying to find a good trainer or coach, the most important thing to look at is their EXPERIENCE. Nothing else will tell you more about a trainer than that. (4:22) Religion and diet, what do they have in common? (19:29) Justin’s Valentine’s Day cock block. (24:49) Sal’s new stage of fatherhood. (27:22) Mind Pump’s first cars they drove as kids. (30:19) Sal’s latest addition to his sleep routine. (45:22) How Seed can help improve your gut health. (52:07) Why post-partum should always include physical therapy. (54:13) #ListenerLive question #1 - How can I properly cut for an upcoming bikini show? (59:17) #ListenerLive question #2 - Should I phase or sprinkle in training in different planes of motion to my future client’s programming? (1:18:46) #ListenerLive question #3 - How can I gain muscle and size without gaining body fat? (1:29:49) #ListenerLive question #4 - How can I prevent losing gains when taking a break from working out due to a move? (1:42:01) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] February Promotion: MAPS Performance and MAPS Aesthetic 50% off!! **Promo code “FEB50” at checkout** Mind Pump #1492: Five Things To Look For In An Online Coach With Jason Phillips NCI Certifications x Mind Pump PEOPLE: Influencer Brittany Dawn Sued by State of Texas for Allegedly Misleading Clients with Eating Disorders The Way Down | HBO Max Originals Visit Felix Gray for an exclusive offer for Mind Pump listeners! MP Hormones Ibutamoren (MK677): Benefits & Side Effects Mind Pump Hormones Facebook Private Forum Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout for 15% off your first month’s supply of Seed’s DS-01 Daily Synbiotic** Luna Physical Therapy Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout for 15% off your first order** Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body MAPS Fitness Anabolic How Can I Make Gains While Traveling? - Mind Pump Blog MAPS Fitness Anywhere Visit PRx Performance for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe DeFranco (@defrancosgym)  Instagram Bret Contreras PhD (@bretcontreras1)  Instagram Mike Matthews (@muscleforlifefitness)  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 actually coached people live on air, so they actually called in, asked us some fitness and health questions. We helped them out.

By the way, if you ever want to be on an episode like this, where you can talk to us on air, send your question to live at mindpumpmedia.com. All right, so the way we opened the episode is with an intro. Today's intro was 52 minutes long. We talk about current events and studies and we talk about some of our sponsors.

After that intro, we got to the live question. So here's what we're down to today's show. We opened up talking about the most important thing you should look for in a good trainer. Then we talked about the combination of religion and diet. What do they have in common? Then we talked about shaving armpits. That's right, just in how does wife shave his armpits

and then couldn't figure out why he didn't get laid that night. Then we talked about my son's first driving experience. He might have been a little bit scarred. We talked about the first cars we owned when we were kids. I brought up a peptide called Ibutummorin. Pretty interesting. By the way, if you're interested in using peptides, you want to have a doctor watch over you.

Go to mphormones.com. Then I talked about my gut health and how much it has improvedcom. Then it talks about my gut health and how much it has improved. One of the reasons why my gut health has improved is because I'm working with one of our sponsors, seed. They have a probiotic supplement that actually gets to the place it needs to get to. So most probiotics get destroyed in the gut, not seed.

It's scientifically advanced. It works really, really well. Go check them out. Head over to mindpumpPartners.com. Click on Seed. Use the code MindPump for 20% off your first month. Also, we talked a little bit about blue light blocking glasses. They help with sleep and melatonin production. The company we love to work with is Felix Gray. Felix Gray glasses don't change the color of everything around you. They're clear. They look good. And of course they work. Go check them out. Go to mindpumppartners.com and click on Felix Gray glasses. And then we talked about how postpartum should always include physical therapy. This should be

standard of care. The only challenge is when you just have a baby, you don't want to drive to a physical therapy clinic. You have a newborn at home, which is why we talked about a company called Luna. They send physical therapists to your door. You don't have to leave your house. They come right to your door. By the way, you don't need to go through your primary care physician.

You can just go directly to Luna. They'll help you out. Insurance covers it. There's really no difference aside from the fact that they come to your house. Go check them out. Go to mindpumppartners.com. Click on Luna. It's for patients and provider.

So if you're a physical therapist and you'd like to moonlight, make a little extra money, or you just want to work outside of the clinic, go check them out. Then we got the questions, all right. So the first person who called was Marie from California. She wanted to know how to cut down for a bikini show. Then we talked to Nate from Texas, wanted to talk about training in the different planes of motion for a symmetrical body. Then we talked to Parth from Massachusetts. He's been gaining muscle worry that he's gaining too much body fat, wants to know what to do. And then the final question was from Yencon from Missouri, wants to know how to prevent losing

his gains when he stops working out because he's gonna be moving across the other side of the world. Also, huge sale this month. Two very popular maps workout programs are 50% off. Maps performance is the first one. That program is based on athletic training.

So, training like an athlete, look like an athlete, perform like an athlete, build muscle, burn body fat, unconventional exercises, very fun workouts. The other program that's 50% off is Mapsesthetic. Mapsesthetic is a body builder inspired workout program. This program helps develop symmetry, sculpt, helps balance out your body, again, body builder inspired.

So, maps aesthetic, maps performance, both on sale, 50% off, here's how you get the sale. If you want maps performance, go to mapsgreen.com. If you want maps aesthetic, go to mapsblack.com. The code for both of them is FEB50 for that discount. When you're trying to find a good trainer or coach, the most important thing to look at is their experience. Nothing will tell you more about how good the trainer

is than that. Ooh, you know, you're gonna piss off a lot of people that value their four year degree. They spent getting their kines degree or their sports medicine degree. I don't see how I say that. I'm like that. Yeah, controversial.

Yeah, no, okay, so okay. Well, I mean, it is to a point because somebody who's gone through four years of schooling or more is going to feel like, wait a second, how are you going to say that that is less valuable than some kid who has no education who's just getting experienced? Well, so first off, I'm not saying that other factors shouldn't be considered. So I think education is important as well. What I'm saying is if the one most important factor is experienced.

So an experienced educated coach or trainer is gonna be great. But if you are looking at a educated coach who's got a degree, a master's degree, whatever, and you compare them to a trainer or coach who's got equal amount of time, but as experience training people like you, the experienced person is more likely, this is going to guarantee, of course, this crappy people on all sides, but they're more likely to do a better job. And that largely has to do with the fact that when you're coaching, the most important

aspect of what makes you successful is not necessarily the information that you know, but rather how you apply and how you help the person through the process. Like, for example, when you talk about diet, you know, it's very easy to Google diet. How to lose weight, macros, what has proteins, what has fat, what has carbs, that kind of stuff. But what's hard is to figure out how to modify behaviors,

how to be consistent, how to develop a better relationship with food. That comes from experience and the experience that you get from working with lots of different people is what teaches you that. It doesn't come from learning kind of general, you know, okay, this is pattern recognition. Yes. I mean, a lot of it is really paying attention to how you need to alter and adjust and be able to, you know, appropriately apply a more successful plan, which isn't something you technically are fluid with when you're learning

just from books and in isolated kind of environments where, you know, it's in a laboratory setting where this is like how, you know, it is sort of laid out versus somebody that comes in with so many different variables you have to work through, you know, it is sort of laid out versus somebody that comes in with so many different variables you have to work through, you're almost more of a detective at that point. Well, the science and knowledge is very accessible to everybody now, which is very different than what it was just 20 years ago,

where, you know, even your client can easily Google whatever it is that they're trying to find out as far as the answer, but we're the experience part and you talk about this a lot, is that that's where the wisdom comes in, right? Like how do you take that distill that down into something that's practical and applicable to the client and then how to implement that into their lifestyle? That's just, that's practice.

Right. There's something that you've had to try and probably fail at multiple times before you kind of figure it out A lot of it is I feel like kind of what we talk about on the show. It's you know, it's yes The our education and everything that we've read over the last two or three decades right is is important I mean we have to be able to have some some knowledge base But really it's the how and what we decide to communicate

to the client, I think, that makes it more effective as far as coach. As you're applying it is where all the questions come up for you to then try to pursue more education, to get more knowledge that you can then bring back in versus like trying to learn everything and then not really knowing what's gonna be valuable. So let me ask you guys this then. Do you think that it's more or less important because all the information is more accessible today

than it was, again, a couple decades ago, is it more or less important to have a coach today than it was two or three decades ago? Oh, I see what you're saying. I think it's always been important. Well, that's obvious because the profession has been around. More or less, I don't know. That's a good question.

Because sometimes I think that. Because you know why lots of information, okay, here's a fact now, we have access to more information today than ever before. It's not even close. If I had a question about something when I was a kid, I had to literally go to the library and look it up and find a book and then go home and oops, I have another question. Gotta go back to the library. There was nowhere I could go.

Right now on my phone, I have access to all of the recorded information of all of human history, right? Potentially, have we seen a decrease in obesity? Have we seen an improvement in health? Have we seen more Consistency with exercise? No, we've seen it go down. It's not an information problem. It's an application problem For example to lose weight, you need to eat less calories in your burn Most people understand this or know this or at least have heard this Why aren't they doing it? It has nothing to do with the information. Has everything to do with the stuff that coaches experience coaches bring to the table and then I'll ask you guys this. You guys know a lot about

exercise and nutrition and science around training. What percentage of all that information would you apply to the average client? Yeah. One percent. You know, I'm not going to take the average person. And you know, this all is advanced training knowledge on hypertrophy and fat loss and sl, and I'm going to take like 1% of it and apply it to the individual. It's just, it's not, it's important. But the experience aspect is the most important thing.

You can almost make the case that there's more pathways for the average person today than there was two or three of you, which means that it would probably be more necessary to have a guide today. To help shift at least? That's what I mean. Because there's so, there's so, I mean, even we see this even in, with studies, like how often is like one study contradict another study and there's so much information that's out there

that it could probably become overwhelming for the average person and easily led down the wrong path because they think they know but they don't, right? So you can almost make the case that it's needed. There's very compelling arguments out there for they'll extract like one piece of science that they'll highlight and then make it very convincing

that this is the only way you need to train and for nutritional pursuits. This is the only way you need to eat and have very good evidence and support with their argument, but it's not the whole picture. Yeah, okay, so it's no different than this, right? It's no different than the business professor who's teaching at a esteemed university

who's been teaching business to students for a long time versus the business person who's opened and businesses and failed and succeed. Very similar. Yeah, who's more likely to start a business and succeed and do those things, right? It's gonna be the person with the experience is not the professor. Does that mean the professor has no value? No, it doesn't. They're

very valuable. But when you're picking a coach or a trainer, if you're weighing things out, experience is the most important by far. And look, we trained people for a long time. We were considered among some of the most successful trainers, I guess, in our area, right here in the Bay Area. In our circle of 10. In our circle. Yeah, that's how we kind of knew of each other. There was like 10 of us.

Yeah. But we, you know, we did pretty well. We're three of the best five that we know. Yeah. Yeah. Like top three. Out of the four. No, but, you know, all joking aside, so we did pretty well and we knew and we and we saw people, trainers come and go and we hired trainers to, and well, now when you hired

a trainer, what was more important for you to look at? Yeah, but you, so I actually remember learning this lesson. So when I first did the same thing, when I first got into management, I actually went after the, you know, I had, I've had a PhD work for me. I had, I had plenty of people with their masters and of course lots of bachelors in science. And so I went after that. Like I would actually go down to the, the call local college and actually look for kids that just came out with their kineses or, excuse me, or their sports medicine degree, right? And I tried to build a team around like the most educated trainers.

And really, I saw it after that because I wasn't. I didn't finish my kines degree and I thought, man, imagine if I could find a bunch of these trainers that are far smarter than I am in the field, like we're gonna be, we're gonna be done. And what happened was it was difficult, dude. It was really difficult to succeed with this group of trainers that I had that were all really, really smart because a lot of them failed at the application process later on in my career. And this was, by the way, too,

I'm skipping over years of learning this lesson over and over, but eventually I came to the conclusion I would rather have somebody with no fitness knowledge that I could teach how to train clients the way that I have learned over years of practicing all this over having somebody with a master's or even a PhD in the field. Like that's how much I would rather have a trainer that I could teach that that part didn't, but it took me years of, oh, maybe this smart guy or this smart girl.

I keep trying. I don't care how, whether you're super educated or not, you're not, the best trainers I ever worked with were people who trained for at least five years. It would take five years for them to really get really good. And here's how you know, right? You ask a trainer a question, and if they have the answer right away,

and they don't answer with, it depends, then you know they don't have a lot of experience. When you know you're, you know, it's funny, because I remember we interviewed like Joe DeFranco. Excellent, I mean, we're the best trainers out there. Somebody we all looked up to back in the day, and I remember he first came on the show, and we were interviewing him, and he kept answering with it depends and I remember

like, oh yeah, of course because he has a lot of experience working with a lot of different people. You know, Brett Contreras would answer the same way. It depends and that's what you hear. Oftentimes if you don't have the experience but you have the knowledge or the information, then the answer is, you know, well this is what the knowledge or the information, then the answer is, well, this is what the study shows, so here's the answer. Well, I've also found, too, that when I got a lot of it, and by the way, too, this is just my own experience. I'm not saying this is the way it is for everybody, but what I had found is the trainers that

had this education when they would come in and they're just starting their profession. They have this education in the field, but they have no experience in the actual field. And sometimes it would get in their way. Yeah, their expectations were different. I should already be crushing. Yeah. Or I know better because this is what the science says. And it's like, well, we're also dealing with behaviors too, right? So there's, and then they don't relate to their clients that are coming in. Right. Or they talk down to them them and they use a lot of anatomical terms and they, you know, unfortunately they lean hard on that instead of really trying to connect and pull their client in and find out, you know, how to communicate in such a way to move their behaviors in a better direction.

Right. When we all start, we're all insecure in a way, right? Like we, we, what's new, even for the educated trainer, it's still a new profession. So, and their way of handling their insecurity a lot of time is to double and triple down on the education piece. Well, I'm only saying that because this was like, something I struggled through initially, because I did come from, you know,

like from a college degree in kinesiology, and I had, you know, this understanding of however things are gonna work out, biomechanics, Urgogenic aids, I took all the courses, all the different things in Rana Lab at school. And so it was a very much a science, sort of an environment where everything was sort of set up so it's gonna be played out so it's predictive.

But then getting into the gym setting, you threw everything out. Like it just did not work out. Now, there is something though that where if you don't have the education where you could really get yourself in trouble, you guys remember a couple years ago, I brought up that girl, Brittany Dawn. You remember her? Yeah.

Yeah. She was in this influence. There's a fitness influencer. I had a, you know, when she sold online programs, her? Yeah. Yeah, I do. She was in this influence. She was a fitness influencer. Well, you know, when she saw an online program. She was a fitness influencer. So she was a fitness influencer. And she had a pretty large falling. And she started selling online digital programs and diets that were, you know, quote, unquote,

custom. And what they would end up happening was she blew up as far as her, and she was selling tons of these. And it got to a place where she definitely was not making custom plans at all. She was doing these cookie cutter type of diets. So I brought her up a couple of years ago because it made the news as a big deal, right?

Well, after that, she made this like hard, like religious pivot, you know, then she began like, you know, she made this hard religious pivot. Then she began quoting Bible verses all the time and she kinda went that angle for her audience and stayed away from the nutrition, obviously advice because she got blasted. But guess what just happened? Which just came in the news just like a couple of weeks ago.

So the state of Texas is coming after her and suing her because she had people that had eating disorders and stuff that she was giving these unbelievably low calorie diets. And I supposedly hurt a lot of people that were in this position. And now the state of Texas is coming after and actually suing her. That crazy.

That is insane. And I feel like, so that's an area where like, in school, they're gonna teach you like some of the foundational principles, like legal principles that you gotta be careful. Well, two things, hold on a second. I'm gonna defend something for a second, because yes, and some of the craziest shit

I've ever seen prescribed came from doctors and medical experts with my clients. I had clients on 500 calorie day, shakes, no food, prescribed by their doctor. So it's not always perfect. Now, why does experience so good? Eventually you get found out. Eventually this girl got found out.

Like you can rip off so many people. But if you're a coach or a trainer for 10 years and you're successful, you're probably doing a good job, right? You're not going to last 10 years because people are going to find out, they say, oh, this person's full of crap or look what they've done or what you might last a little while, but it's not like the old days. Well, not to mention that in order for you to, I used to say the same thing too. Like if I met somebody that had that kind of experience in our, but the reason why I used to say it is because there's very little money in our

profession. And if you've been doing it for two, three, four, five years and you're not making very much money, you normally bail. Very few people make little to no money in this profession and stick around for 10 years. So if you stuck around for 10 years, many times you figured it out, right? Figure it out enough to where you're still doing it. Otherwise you'd be off doing something else. I do find it funny that she went the religious route

with promotion. And you know what? I mean, there's a lot of similarities with the ability, you know, manipulating people through religion or manipulating through the fitness cult. It's very similar. Well, we saw this in that. What was that?

The documentary you turn us on to. It was Courtney and I just finished it where they combined like weight loss With being closer to God with the way down was that was it was oh yeah the way down the way down. I gotta watch this It's you know I haven't oh you didn't watch it. No, what's it on weight platform is on? I think it's on HBO. Yeah, good. Yeah, it's on HBO. It's on HBO. Is it the one with the lady with the big hair? Yeah, she's here.

Yeah. And somebody in my DMs, which I love when I get stuff like this, right? So I appreciate people know what we talk about, what we're interested in, somebody sent me over. I had never heard of it. It didn't pop up. By the way, that's my critique of HBO. I know I always kind of crap on Netflix and

say that HBO and Disney are going to catch them and stuff like that. But one thing that Netflix did really, really well is their UI. I mean, the recommendation stuff. Yeah, yeah. Just the user interface is so user friendly. I mean, it's the way they categorize it and it rotates their stuff. HBO is not good like that. Like, this is something that, you know, should be kind of recommended. Or even have been in my, like, sphere. Yeah. It wasn't. I had to actually, like, I couldn't even find it looking for it. I had to go to the search, put the whole title and then I found it. So, what it now in this, what do they do? They combine diet with religion. So, it was under that,

like, protected tax rights So basically it's like intuitive eating but like they're praying in between right and they're like trying to Was aggressive fasting yeah aggressive fast but making like so the spiritual side which makes sense but like now They're like they're programming it so it's literally part of the weight loss Program in the structure of it and so people would you know buy into this and they have all these services around it And then they give you all these rigid rules and you know, it just becomes this thing where it becomes a really rigid form of you know the original doctor. It's kind of brilliant. Okay. It's first of all it's well You know, so it's not the first time they people have made diets based off of well It was it's the it's the one meal a day

And you can eat as much as you want and then all the rest of times when you have the desire to eat you pray it away Because that's that's that is the I mean I can see how that strategy. Oh, no, it's brilliant I mean, it's really brilliant because it's a way Oh, so it's like it's they buy into the thing and then she creates like this whole other version of what she views Christian. Well, now I'm not gonna defend it, but what I will say is psychologically speaking, the most effective way to stick to an extreme diet

is to make it a part of your belief system. Sure. For example, that's why it's brilliant, what she did. For example, if you look at vegans so that you know animal products whatsoever vegans who do it because they believe that any any killing any animal or milking animal cruel is cruel like they're told that's the whole reason why the vegans is because I believe that Animals should not be treated that way at all Their consistency is so much better than vegans who do it for health reasons,

who say, I wanna be a vegan because I think it's, I don't wanna eat meat, and they go off all the time. And it's because it's a belief system. The people who's like, no, it's heard animals, even if they're nutrient deficient, they show up with nutrient deficiencies, even if it causes a problem, they'll stick to it because that's a belief system.

So you tie it to religion, and yeah, you're gonna be... And I believe both, you know, Brittany Don and this girl were talking about. I believe that it starts from a good place. I really do. Like I mean, I just, I believe, I wanna believe. Yeah, but then it becomes too much about themselves. Yeah, that's where the narcissism kicks in.

Yeah, the narcissism takes over. And whatever they're promoting is completely distorted by the own ideas that come through. Yeah, I think it starts off as a good, because the thing about this, I mean, we haven't, I don't think I've ever told a client to go pray when these happens, but I have told them about trying to be coming present in the moment and realizing that this is a craving that you're battling right now and be aware of the, like, where your mental state is

and don't be distracted. And prayer is, I mean, you're being right now and be aware of the, like, where your mental state is, don't be distracted. And prayer is, I mean, you're being present. Right. I mean, it's a form of meditation in a sense, becoming as present as you possibly can. So, you know, it's pretty good advice to a point, right? But I think, and I think that's why I had so much success for the congregation. But then I think that the narcissism takes over of, like, because then she gets celebrated. She starts to get celebrated as, oh, being so amazing and look at all these people that I'm losing all this weight

And change their life and start my own church You know, and then it becomes that and then you get all these people behind you I thought you you have to watch it. Yeah, it's really fast I have to watch it because you'll like it I mean, it's a it's a crazy intriguing story. It's got a there is a major twist to it I just remember the girl, because it gets darker and darker. She's like, she looks like the,

like you know how you watch the righteous gemstones and their parity of the year. Yeah, yeah. She looks like in that vein. Yeah, like the big hair and she's very much. I mean, I wouldn't be surprised if the part of righteous gemstones was based off of some of her character and that. Yeah, they took that and like the televanjolus

and they sort of just smashed it all together. Oh man. Speaking of hair dude, so I don't want to call anybody out but that test that we were supposed to do where we're supposed to put it. He's dude. It's like a such a cock block. Bro, I'm just going to put it off.

Oh yeah, no, I want to hear about that. On Valentine's Day, ruined it. So we get these tests not going to say who it's from, what's going on, but we're supposed to put a hair sample in, but we're supposed to You put a hair sample in there and they're gonna measure things like heavy metals and stuff in our system through the hair, right? Yeah, and they want you to cut like I'm like I'm gonna cut hair off my head for this like Like a patch On the test well originally we think it's like a hair sample like one hair

Yeah, I'm thinking like, hey, hair. No, you gotta put a chunk of hair. Yeah, they have this little scale. A substantial amount. Yeah, you have like this little, this, it's like a, like it comes with a little cardboard scale thing, right? That you have to put enough hair to where it tips it the other way,

which ends up being like a mound of hair. Yeah, yeah. I was talking to the tree a lot, who is organizing all this, right, with a company, and you know, she literally drops it on us yesterday and says, hey, I need this within 24 hours. I'm like, you literally have three hosts that, I mean, I'm bald.

So I'm like, I'm like, so I got 24 hours to come up with that much hair. Like, you're not gonna get it from my head. You're gonna get it from somewhere else. Like, then you want me to take a patch of my beard out. So I've got like this chunk. And then it says on there, you're gonna get it from somewhere else. Like then you want me to take a patch of my beard out. So I've got like this chunk like. And then it says on there, you can use other body hairs. So like last night I'm over there like

shrimming my legs, don't make a chest hair. I'm like, it's stupid. Let's do it over here as his wife on Valentine's Day shaving his armpits. Oh no. She's cutting my armpits. She's just disgusting. Oh my bro, you know what I'm like?

I'm like, come on babe, like it's not a big deal. Yeah, let's just hair. And it went happening. And she's like, yeah, I have enough's not a big deal. It's just hair. It went happening. And she's like, yeah, I have enough. You didn't have no Valentine's X because of it. Of course not. I'm like, motherfucker.

Yeah. You know what, I don't respect, though, for your dedication to the business. I gotta give you that. Hey, you know, I appreciate that she's doing some good sex. Valentine's Day sex is some of the best sex. And you just threw it out the window for this, you know, stupid study you gotta do. Oh, man, I've definitely missed out Valentine's Day sex. Some of the best sex and you just threw it out the window for this stupid study you're gonna do.

Oh man, I've definitely missed out. That's hilarious. Well, I mean, we'll see what happens. We'll see if it's accepted because if not, I mean, that's what you're gonna get. The next one I'm gonna send in is hair from somewhere you don't want. So that's all I'm gonna say.

Yeah, I thought that was pretty cool. But it's funny, I'm like, I'm in a bathroom. Jessica's cracking out because it's not like I'm doing an even job, I'm like, it's late, I'm going to bed, I'm like, fuck it. So I got like, spripes of air, I miss it off my body. I'm like, this is hilarious. But I'm always suspicious with tests like this. I'm like, what are they going to find?

Yeah, we'll see. We're going to close. We'll see. Sorry. Yeah. Yeah. I'm going to see some kids. It's just like the future. But tell. Is that me right there? Anyway, dude, I got to tell you guys something.. So, I'm a new stage of fatherhood, right? So, my oldest son has a driver's license, right? 16, he's driving now. And the level of worry goes up because-

Especially for you. Oh, bro. No, let me tell you what happened. Is he a lot of drive- I don't know the rules. Yeah. Isn't it like 18 where you find a drive by yourself or- No, only by yourself until- Or only by-, I don't know the rules. Isn't it like 18, where is, like you find a drive by yourself? Or is it? No, only by yourself until you're 18.

Or you don't do passengers. No, or you have to drive with someone who's 18 or older. So the person in the car with you has to be 18 or older. Or you're allowed to drive a sibling, but they have to have a release. Do you guys know that the history of that, that happened after us? Yeah, so we were driving.

I know, we were just, well, if you look, if you have figured out, you got to look at the statistics of accidents, you go through the roof when a 16 year old is with another 16 year old, a group of friends in a car. Now let's remember back when we were kids. No, I, well, 99.9% of the crazy shit. Chicken and, you know, how much, so I agree with that.

Like, I don't, I mean, some of the dumbest things I've done in a car were between 16 and 18 with your friends with my friends. Almost nothing in the car or racing another and 18. With your friends and my friends. Almost never in the car. Or racing another car like you shit like that. So do we have any idea on how has it impacted? Has it been reduced? Oh it did.

Yeah, it did reduce. Accidents and deaths and stuff like that. And it makes sense. I mean, you know, you're honestly, you know, just not to go off topic. I think in the future, when self-driving cars are like everywhere, they're gonna talk about how crazy it was that we drove these big-ass metal machines

all the time. It'll at least rest our lives every day. Yeah, like our great-great-grandkids, you guys drove yourself and you could crash. So dangerous. This is crazy. But anyway, he's driving, and I'm already a little nervous, but I'm like, okay, I remember when I did that

and my son's very, very good, he pays attention, he follows the rules, he's not like I was, when I was a kid I was reckless, right? So I'm like, okay, he goes for the first day, he drove himself to school. Now, his school requires he takes the freeway and he's busy or whatever. Of course, first day he drives to school,

he's turning out and a car is literally driving on the wrong side of the road. Oh, he's serious? Right at him. Right at him. He swirves and misses the car by a little bit. Then on the way, a home, the light turns green, and I taught him, so when the light turns green,

wait a second. Wait a second, and look, make sure nobody's running red light. He did, sure enough, car was, so he gets home. Wow. And he's exhausted. He's like so wiped out. So it's a war soon after, dad? Yeah, and I called him, he's like, it wasn't a good,

a good first day, you know, I'm like, what happened, he tells me about it. I'm like, I'm like, well, how do you feel about driving tomorrow? He goes, how do you think? So I'm like, man, I told him I said, listen. He's gonna drive like a old lady out there. I'm like, listen, I'm like, a little bit of beer will call me down, and I'm just, man, I told him I said, listen. He's gonna drive like a whole lady out there. I'm like, listen, I'm like, a little bit of beer

will call me down on the skin. I said, listen, when you're driving, I said, it's good thing that you pay attention. Because the reason why you didn't get hit was because you were paying attention. You know, I was lucky, I grew up in a very small town. So probably a really good place. Because I can't imagine being a kid in the city.

Like there's, it's stressful driving. I mean I mean to this day when I go to San Francisco I get a little stressed out when I don't there's so many one-way streets and Lights are like time so quick people walking across the middle of the road like Yeah, there's you know a lot of like bikes and motorcycles going by you like that I didn't grow up with that so I was my parents taught me how to drive when I was 14 and we lived out in the country, right? And I learned how to drive on a stick. And I vividly remember when you're first learning

how to drive a stick, like the clutch and the shifting part is so difficult that I would shift and I'd like look down and I'd be drifting in the other lane. But we're in the car watching your feet. Yeah, yeah, it was just a habit. Like every time I shift I do this kind of thing and then I look back up and I'm like in the other lane you. Yeah, yeah, it was just a habit. Like every time I shift, I do this kind of thing and then I look back up and I'm like in the other lane and then I have to go back.

But I mean, we live in the country so there would be no car for 20 minutes. I drove stick. Stick shift. So I told my son this too when I was talking about stick, he was talking about it. And he's like, I don't ever see a stick shift car anymore. I said, yeah, that's what I learned on.

And I said, you know how fun it was? fun it was and I meant, I didn't mean it, literally, I meant sarcastically, when you're, when you have to stop going uphill at a red light, and you got stick shift and then you got to take off. I said, you have to learn how to use e-break at first, but then you figure it out at a, do the whole thing. But I drove stick shift. The, the windows were manual. So it's like you push a button, you had to, uh, uh, do this thing. There's no rear-view camera. There's no airbags.

It's like a death trap. The cars that we drove were death trap. The first car I drove was a Dodge Colt. It was like a 1986, I think it was a means of crap. And no, it was like a tin can. And one of the first things I did when I got my license was drive to Santa Cruz And like oh cool. I'm gonna go to the boardwalk. Oh 17. Yeah, I'm driving over 17

And I could not go faster than 48 miles an hour because the car was so underpowered I hit the hit the you know the hill. Yeah, I'm like I had to turn the AC off so that the car could Okay, so now he's are you getting him a car what's gonna? He's got a car. Oh, he already has a car. His uncle gave him a car. Just straight up game a car. Yeah Well, I mean, it's got a hundred and seventy thousand miles on it, but it's a good car It was a was it the IS 300 Lexus, but it's old one, but it drives good and it's you know, it's maintained But yeah, his uncle gave it to him. It's just really cool. That's cool. Yeah, and it's a safe car now Okay, so how do you because obviously the uncle probably I mean, do you think the uncle's going to give every kid a car now? So I was in this situation,

by the way, like I had to return my grandmother bought me my first car or my, my first car. I drove an 84 Camry first, but I've told the story a lot. If you listen to my pump a long time ago, I think I shared the story where I was arrested and my parents made me return the car and all this. You guys you guys know that stuff. But my parents logic by why I couldn't have the car was because, they didn't think my grandmother was gonna buy it for every sibling. So why do I get it? Because you're the first born, bro. You get all the responsibility,

we gotta get some glory too, man. I mean, that's how I felt as a kid, but God. They were raising your siblings. But they were like, nah, either one I get to live at the house and I get no car or I have to live in my car. That was my options. So you lived in the car? I did, I was like, of course, a 16 year old boy,

you just got a brand new car, you bet your ass. That was like, is that good? You never go to bed whenever I want. I was packing my bags 15 minutes later, you know? So, but eventually they actually called me in as a runaway and I still got arrested and brought back. Well, now, so what were your, so what was the car, what were the cars that you had when you first started?

So I had the Dodge Colt. It was gold. It was actually the model that had the little stick that went from economy to power, which really just meant slow and not a slow, still slow. So I had that. Then the second car was actually the first car I bought because I worked since I was 14. I had saved up a bunch of cash. My dad and I went to the Toyota dealership and bought a and I financed a brand new Toyota pickup truck for cylinder. Base is fuck. No AC, no power steering, nothing, $10,000 out the door and I financed it and then I ended up paying it off like a year later.

That was the second car and then the third car I got was a Volkswagen GTI which was the first like better car that I had. That was it. What were you guys first? I had it. It was like 80s, 1980s like Honda Civic, Brown, pieces of shit, you know manual, stick shift, the back, the headliner stuff was all coming down to it, it was brutal. And then I had a Toyota Tursell, and these were all like I had paid a grand or two for these cars that I worked all summer to just buy these pieces of shit.

And then my third one was like, one, I actually worked all summer and tried to grind my way to buy this old classic GMC pickup. It was a 1956 GMC pickup that had a 400 Pontiac Big Block. And it literally had no safety, like the suspension was dog shit. Like I would drive it and it would sound like bolts were like falling on the ground. And I would, yeah, cause it had so much power in torque.

I would just burn out and end. How old were you? I was probably 17. I was 17. And we're looking to be here. Dude, I was racing fools. Like I was like, it's tough was I would pull up. I didn't have a gas gauge and so I would like run out of gas.

Like in the middle of, uh, you know, intersection and then just push it. Dude, it was just nuts. I can't believe my parents let me just like go out and public with that. That's hilarious. It was badass. I just looked it up. I thought it was an 84. It was an 87.

So 1987. Oh, I was boiled. Yeah, it is. So 1987 Toyota Camry, it was Turd Brown. So this is like what, 90, this is like 97? Yes, 10 years old. Yeah, so it's a 10 year old. It happened to all the Turd Brown color.

Right, that was like a thing back then, right? And so this thing, let me tell you how fucked up this thing was. Okay, so the trunk, my parents had locked the keys in the trunk one time, and so my stepdad drilled the lock, drilled it, gluedly to get drilled and drilled it out. So it was like, you couldn't lock the trunk anymore and had like a hole in there. Was there a wire?

Yeah, it was, it was, you couldn't even open it. You can only open it from the inside, pop it open, right? There's the only way you can get inside the trunk. The left tail light was broken because someone had backed into a grocery cart. All four tires were different wheels and tires. So none of them matched or had hub caps on them. The top was completely like sun bleached, you know,

when you left the car out forever. So it was completely sun bleached. It has spots on mine too. In the winter time, somebody accidentally left the windows unrolled, so it had just got soaked with rain inside, so it's smelt of mildew. Nice. It was a stick, it would fall out of second gear randomly when you're driving. So you'd be driving, it would just pop out of second gear. Baaah, it'd be a neutral, and you had to shift it back in.

This thing was just an absolute piece of shit car and that's what I started driving. Now, when I had my license, I also used to go, I've told the stories to milk the cows before I would go to school early in the morning, like four o'clock in the morning. And the reason why my grandmother took me to get a car was one day I came home late or from school,

I was supposed to come directly home from school. I don't need to be honest with you. I don't remember. I was probably playing basketball and messing with my friends. And I didn't come directly home. I was supposed to. My parents were pissed and I was grounded. But when they grounded me, they grounded me from the car. I'd say you don't get your car. And we could walk to school. So that wasn't that big of a deal. But I went to work. And the deal was I don't even get to use it for work. Now, I worked like seven miles away out in the country at four o'clock in the morning and so I had to ride my bike

to work at three o'clock in the morning. Oh, it was just some piece of shit, 10 speed bike. I don't even know it. You had to ride your bike at like three, 30 in the morning. So I was doing this. So I was grounded for several weeks. I'm about a week into this and I'm on my way to work at like three something in the morning

and the chain breaks. Halfway there, three 30 in the morning, you know, or four o'clock in the morning or so, on your way to work and the chain breaks. And I remember I just broke down crying because I'm out in the middle of nowhere. No self-hide. Well, yeah, I don't, I actually was,

I don't remember how I got a hold of my girlfriend, but I called my girlfriend, but I called my girlfriend who woke her mom up and the two of them came and picked me up and then took me to work. But I called my grandmother like crying on the phone like later on, then later on that day and just was telling her, I said, listen, my parents, you take the car away from me anytime I screw up or do anything and I said, I need to get to work at work at least and I said I have a thousand dollars that I've saved up from all the work I'm doing.

Would you come down and co-sign for me so I can get a car? That's mine, that they can't take from me. And at that point, that's my knowledge of the law. I don't realize that if you're under 18, like nothing is yours. So I didn't learn that till later. So she came down that weekend, she was pissed. She couldn't believe that my parents would take that away from work, the understandable,

ground them from driving to school, whatever without it, but to do that to him going to work. And so she came down and the, I was going, thinking I was going to get a used S10 Chevy pickup, like a little banger that probably had 80,000 miles on it, because that was all I could probably afford But you do she over over over correct. She did she bought me a brand new Acura and Tegris Oh, that was a sick car back in the day. Very sick. I was like that was like if my dreams are the same one

You had yeah, I had that Wait, was it type S? No, it wasn't a type S was an L.S But it was really nice right it was really really nice for me I mean that was it in the late 90s, that was one of the cool cars. Oh, it was a very cool car. It was like my dream car is a kid. I mean, my knowledge of cars at that point, that was kind of the extent of it.

You know, it was recently, I think, not long after that. After a few years, she went a little too far and it was. Oh, yeah, I mean, now that gets into my mom and my grandmother's issues that they have, that was kind of like her sticking it to her, probably. And of course, as a teenage boy, grandmother says, we're gonna get you this brand new car, I got you.

Like, what do you do? Hell yes, right? So I drove it home, and my parents just looked at it, shook my head and said, nah, take it back. And I'm like, hell no, I'm gonna take it back. It's mine, you know what I'm gonna take it back. It's like, nah, you either take it back or you don't live here.

It's okay, I packed my bags. I packed my bags, I had the car for about two weeks and then I found out through my friend's mom that my parents had called the cops on me and said that I was a runaway. So I went down to the police station being proactive, like I'm not gonna get arrested, right? For runaway, I'm not a runaway.

I said, they threw me out of the house. They gave me an ultimatum on my left and they said it doesn't matter. They call you in as a runaway, you're under 18, you're a runaway. I said they threw me out of the house. They gave me an ultimatum on my left and they said it doesn't matter. They call you in as a runaway. You're under 18. You're a runaway. I'm like, no, this is what they said. And I said, what do I do? Well, you have to go back home. That's my only option. Well, that or you get emancipated. So I said, what do I need to sign? So I literally wrote up like, you know, them turning over my, you know, guardianship over to my grandmother and brought it home for them to sign.

And that was like, that was when they, my stepfather stood in the way. So I couldn't leave, then he tackled me and they called the cops and I was arrested. It's a whole other story. Oh, man. I ended up having to, my grandma had to take the car back down to San Jose where she lived.

I lived in the valley and parked it in her garage. And it was gonna be a park there indefinitely until I turned 18 years old. Luckily, my parents saw that I probably was never going to speak to them again after, because it was like six months of like silence from me. Like I literally went on, I was so angry and hurt that like I spent the next six months like not speaking at dinner, like just doing what I was told, getting my grades, like, and literally telling them,

like when I turn 18, you're never gonna see me again. And I think they really felt that was gonna happen because I definitely meant it when I said it back then. And then as I got to be about 17, I wanna say 17, 17 and a half, they started, they gave me like to say, oh, if you get a 3.5 or whatever, we'll let you have the car back. So of course, I got the grades.

Wow. Yeah, yeah. Well, I guess yours is the worst. Yeah. Doug, your first car was a woolly mammoth, right? Yeah. Of course. Of course, and carriage to.

Yeah, it's a chariot. It was not a horse and carriage. What was the first car? No, it was a Honda Civic, catchback. Yep. Oh, there you go. And a manual, you know. So I learned on a Ford Maverick,

which was a three on the tree they called it. Yeah, yeah. Which was a bear to shift. Oh man, you know those civics, those hatchback civics had incredible gas mileage, you know that? No, they did. Even today, if you have like an early 80s, like hatchback civic,

they will put a lot of cars to shame. But now they now of course, they're terrible horse powered on stuff. Yeah, and they're okay a lot of cars to shame. Now, of course, they're terrible horse power nuts. But they were. They were. Yeah, they've gots at all. No, nothing at all. But the gas mileage on those cars was just absolutely insane.

Yeah, so we all basically learned stick first. Yeah. Oh, well, everybody did, huh? Yeah, because I took it to this lumber yard, and like, whenever it rained, that was like, my dad's way of getting me prepared, was like to have me just hydropane. It's as much as possible. And so every time we went down,

we'd go down there and like, do donuts and like, slow high. And get a car. Got really comfortable and like calm. Is it all about being calm, you know, just small corrections? Dude, I, you know, telling my kids how it was when we were kids, their minds are blown. I'm like, you know, when small corrections. Dude, I was telling my kids how it was when we were kids,

their minds are blown. I'm like, you know, when we used to go places when my parents and family was over and my parents would have a small car that didn't have much money, we sat, like two or three kids would sit on each other's laps in the back seat. Mom would hold the baby in the front.

It was crazy, dude. There was no car seat. Nobody gave a shit, you know? It was insane, you know, or in the back of a pickup, you know how many times I was in the back of a pickup with a bunch of friends while another friend is driving. No seat, you're just in the back of a truck. We used to do that, like we'd go up like to like Almanor and it was like, you know, six

hours from here or something and I'd be in the back of the pickup and the gas tank was right there. And literally, this explains the gas tank was right there. And literally, this explains gas. Humes for hours, dude. Now I see. And here I thought of a CT. No, it's a gas field. When I would go to work with my dad and his work van,

which was this old ass work van or whatever, he had this wood box in the middle in between the passenger and the driver seat because that's where he would put some of his tools and stuff. And that's where I would sit. I'd sit on this wood box where we drive to work. No, it was when I told my dad, so he had to hit the brakes once

and I fucking hit, my dad had to grab me because I almost went through the front windshield. So the next day my dad made a seat belt. It was a rope. It was a rope, broken on the side. Yeah, and then I just hook it around the other side. That's a ruckus. Just gonna be just. I don't care. Builds character. The weak ones died. That's all I have to say. Once I were left over, we're strong. We did okay. Anyway, dude, I gotta tell you guys about a thing that I added to the sleep routine that it's only been a few days,

but holy shit. What do you do? So, okay, so as of right now, the sleep routine, well, as of before, the sleep routine would consist of about a couple hours before bed, either we turn the lights. Yeah, dim the lights. What's your Felix Ray's on?

I put my Felix Ray's on. That always makes a huge difference. If I forget to put on my blue blockers. A little yawning in the background. Yeah, no, I, what your feelings crazy. I put my Felix Ray's on that always makes a huge difference if I don't if I forget to put on my blue blockers Little yawning in the background. Yeah, no Yonnie's a good time. We should post a picture of yonnie ready Do you know I went to that was the first concert ever? It's like really? First concert even went to was yonnie.

Oingo boy go for me really? Yeah, we go boy go really. Yeah, that's better than yonnie. Yeah, I was listening to the guy just go riff on a keyboard Yeah, I'm a kid. What the hell am I watching? It's like a Christian punk band, so that's a little Yanni. Wow, that's right. I was listening to the guy just go riff on a keyboard. Yeah, let me kill him. I watch it. I watch it to like a Christian punk band. So that's a little different. That's all right. That's cool.

Yes. Kind of not really. Hey, cool than Yanni, bro. No, there's no words. It's all keyboard shit. It's definitely a good one. Yeah, that's for sure. Anyway, so I, you know, the blue blockers dim the lights, you know, I don't eat a couple

hours before bed. And this makes a big difference, especially if I remember to dim the lights or put on the Felix Grace. Well, anyway, working with MPHORMOANS.com, right? So they're the ones that do my TRT, but they also have peptides. They don't work with SARMS, look at how it would be stupid because you have testosterone there,

but they do work with peptides, and this is all doctor, they're watching everything with, and they write them out. Like the BC-157 stuff like that? Yes, okay. So I don't know this. Yes, so they do, they work with all the peptides, right?

So there's a peptide called a butymorin, which I don't remember what the actual, like the chemical name, I think it's the NK-677 or something weird like that, but a butymorin is what they call it, and what it does is it releases growth hormone. It's oral, so you don't inject anything. You take it before bed and then you get this spike of growth hormone that lasts and it's

not growth hormone itself. It just causes your body to release more growth hormone and it's proven and studies to do so. What? Yeah, and it's, you know, from reading reviews, yeah, as MK677 is the is the I guess the chemical name Whatever you robot. I know I always have weird names, but anyway, you take it you get these results from growth hormone Which you know could be like better recovery skin maybe a little bit of fat loss muscle building that kind of stuff So I'm like well, it's doctor. He's you know

Recommending it or suggesting it. They're watching me, which is cool, so I can see what's happening. So let me give it a shot, right? So I tried it now for three days, and that with the sleep routine, oh bro, I haven't slept like this since I was, I don't know, a kid, like hard.

Remember when you're a kid and you sleep so hard that you feel like you went through a time warp, like you close your eyes and you wake up, oh my God, it's already in the morning. And have like vivid dreams throughout the night. That's what's happening right now. So it's really wild. I've taken growth hormone before.

It's been a long time since I have, but what about actual growth hormone? Yeah, like actual growth hormone. And one of the things that I liked the best about it was the sleep. I would just get the most restful sleep and I would wake up and it- Refreshed. Yeah, reminding me of waking up as a teenage kid.

Like, in a way, a teenage kid, I felt like, no matter how much sleep I got or how it was, it was like I popped out of bed and I was like, I'm ready to go for the day full of energy, was never groggy or slow. It felt like that on it. It was one of the things that I noticed. Now, are you seeing any, so it's probably too early for this?

It's pretty nice. Okay, it's probably too early for this. I'm gonna be really interested to hear. If you, one of the other things I remember in noticing is a side effect, it's not really a bad thing, but my fingernails would grow. I was having to trim my fingernails like every week because they grew so fast.

Yeah, so you should, I guess I should notice, right? Nails and skin. Yeah, skin was the only thing I know. My skin was like really, really, really, but I would imagine that would take me at least a few months. Yeah, it took like at least three to six months for me to like really notice those things. It was very minimal.

Like I thought from back then when I took it, you know, the hype around it, like you, you know, all the biggest body builders were taking it. And so I thought it had a big part in like, just building tons of muscle. It doesn't feel like that at all. You don't even feel it.

It's not like testosterone where you take it and you feel like the growth hormone, you just feel good. And you consistently feel good. Well, I mean, it's only been a few days and the sleep is just incredible. But it's cool because they go, they do work with peptides. Now, technically, you can buy peptides over the counter, but it's not regulated that way. Their sold as research chemicals online, you don't know what you're getting, could be fake.

You don't have anybody monitoring your blood, so what's going on? With in this particular case, obviously, they're monitoring things. It's with a doctor and it's a legit source. So that's why I'm like, yeah, I'll give it a shot. And it's, man, I should say. You could see it like an hour before bed, or just right before bed. Empty stomach. Empty stomach, right before bed, I'll give it a shot. And it's, man, I could take it like an hour before or or just right before, right before.

Empty stomach, empty stomach, right before bed. I just take it and then go to sleep and. Now, with something like this pop up for like an athlete, like if an athlete was, That's a great question. Like, because I would imagine there's huge benefits for athletes to be taking things like this. That's a really good question.

I wonder if it's, I would assume it's banned, but how would you test for it? Right, if it's just, it if it naturally just kind of Brute boosted boost the growth and I remember I remember I It's probably not so crazy where it's like you're you know your forehead and skulls gonna grow like I've when I've heard it compared to is like taking One I you or one and a half I use of growth hormone a day, which is not bodybuilder dose, not. So your head's not gonna grow.

No, it is. I can't imagine you're getting any bigger. No, I don't have a, yeah, that's just figured it though. Literally. I don't have the biggest head. It is a prohibited substance. Oh, it is. So it's a, yeah, so it's a peptide.

Yeah, well, hey, athletes, that means it works. Yeah, that's what I could say. I didn't, I didn't know that they offered that. Yeah, they worked with all the peptides besides storms, because storms, again, why would you use a storm when you have actual tests? We got to talk more about peptides in the forum. I think it's really cool, right? Yeah, very, very interesting.

I didn't know they offered that either. Yeah, very interesting. Well, I remember when we all took the BPC 157, we were saying that right. We all took that a long time ago, and it was right after I did my acu, and I remember while I was taking it, I felt a huge difference in it. Now, the one thing I did notice was,

as soon as I stopped taking it, I didn't get that same feeling. Like it didn't feel like... And that's different. That's not a growth hormone releasing peptide. That's something different. Different type of peptide, right? Yes, Yes. Yes. And that one was injecting. Yeah. I like. Yeah. It was up to.

Q or whatever. Yeah. I'd actually like shoot it in the Achilles. You're supposed to shoot it in the area where you have the injury and it was supposedly speed up the process of the tissue rebuilding. If I don't remember correctly. Yeah. And it felt it felt better when I was taking it. But I did notice that if I wasn't taking it, I didn't feel the same. Well, speaking of partners and stuff, now that we're working again with seed, and are you guys using the probiotic that they have?

I've been in some homes. Yeah, I'm getting consistent with it right now. We had that little stand where we just took off to Florida, so I've did follow. So have you noticed a difference between this and any of the other probiotics? So I can't say that I have yet, only because I don't feel like I've been consistent. So have you noticed a difference between this and any of the other probiotics? So I can't say that I have yet only because I don't feel like I've been consistent enough to judge it.

So just being completely honest and transparent to the audience, like I do remember though in the past, taking seed and we all loved it. I thought it was amazing, but I haven't been consistent again with it to see if I can start to notice some things. Well, my gut health has never been better. Now it's not entirely because of that. It was already a lot better from some other stuff

that I did. This was like the icing on the cake. And I'm pretty sure the difference is their delivery process. Because remember when we interviewed the founder? Yeah, I did not know this. Like, yeah, that like 30% of most probiotics. Probiotics.

Most probiotics, 30% of it only makes its way into the gut. Is it the mite? Yeah, so the capsule itself was created so that it doesn't release anything until it gets where it's supposed to. And they use this very sophisticated machine that simulates the gut and the small intestines and large intestines and all that stuff. And I think that's the big difference because I use probiotics on and off all the time. And this one is totally,

and I remember too, when we were working with them, I'm definitely dealing with all kinds of issues right now and it's like, feels like it's overgrown, so I'm gonna have to address that. Oh yeah, you got, you got to tell me stuff going on? Yeah, yeah, it's been really annoying, dude. It's been in the past like month, it's really like accelerated, so I gotta start cracking down to with all the good stuff going on in our lives your

I just what's going on. Yeah it's happening yeah it's it's I like to self-sabotage right I think it's going to get you might have you need to get tested for SIBO yeah see what's going on yeah it's down to the Katrina family would say your hard to be something something just like I mean push it down there yeah you cut them open man yeah I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like,

I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like,

I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like,

I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, I'm just like, our son, 15 or 16 months ago. My cousin Alex just had a daughter a few months ago. My brother just

had a baby a year ago. My other cousin Gabriel just had a baby. And so we were all together. I told you guys for my brother's son's baptism. It was really cool. And I'm talking to the wives. And everybody's looking great and everybody's healthy and all that stuff. And, you know, we had this conversation about how your body is affected through pregnancy and then post pregnancy and what you deal with. And you know, I tell you what, it's now standard practice to have physical therapy after surgery or after an injury. I think nobody will argue that after surgery, after an injury, when you heal, physical therapy makes a tremendous difference. We know this, and it's, again, it's standard practice.

Go get surgery, and they will send you to a PT afterwards, right? In a no-brainer. What is not standard practice, what needs to be standard practice, is physical therapy postpartum. I agree. And now, as a trainer, I trained lots and lots of women, postpartum once they had got clearance,

and it was like we were backtracking and fixing a lot of issues because they didn't do anything for you know however long it took for them to get clearance and there were lots of correctional things that had to do this needs to be standard care like after having a baby you need to go to physical therapy the challenge is and again talking with the the the women They're like here's a problem. I'm not, I have a newborn. I'm not going to a clinic and work, which then, of course, I told them about Luna, and I'm like, they will send a PT to your door. I could see this being such a, Oh, it makes so much sense. Such a huge market, so underserved, and such, so needed.

I don't even think you're reconnecting. I don't even think about that. That's probably the biggest hurdle when you just had a baby is being it. That's why. Yeah, that makes, think about the pelvic floor issues. You're so common. Your TVA turned off, your course stability is fucked. You're in this hunched over position, breastfeeding, and trying to do things. So your lower back is just like inflamed all the time.

Do you think that, what's your theory on why that that isn't a standard practice that we just automatically after you think's why oh you think so yeah 100% because you're not gonna have a new mom go Even even after they get clearance how long does it typically takes nine weeks or six weeks or something like that before they could start doing some kinds of Yeah, I can't remember some like that right. Yeah fine. You have a six-week old you're gonna go to An appointment with a PT. Yeah, no with your six- a six week old. You're gonna go to an appointment with a PT, yeah, no.

With your six week old baby. You're not gonna do that. I wonder if that's the reason why. It's gotta be because women typically don't seek out exercise or instruction for like a year. When I would get clients, it was like six months to a year. It was never six weeks. Nobody ever would leave for that long with an appointment. Unless they were well-in-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-eat-eat-at-eat-eat-at-eat-at-eat-eat-eat-eat-at-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-at-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-eat-at-eat-at-eat-eat-eat-at-eat-eat-eat with an appointment. Unless they were well-in-interesting thought I wonder if that's gonna happen or not.

It should, because at least with Luna, because they send a physical therapist to your house, now you have a mother who gets clearance, postpartum. The baby is still there, you get an experienced PT who comes in and can do these movements and exercises with you, help you recover and feel better. Well, like you said, I mean, it's standard practice after a major surgery to have the follow-up

with physical therapy. And so that's basically the same scenario, like your body's healing after this traumatic experience. I wonder if they're marketing in that direction. I mean, I feel like that's low-hanging fruit for them to go after that, because nobody is able to serve that market. They did say that this is, that's one area. Oh, they did.

And to see some growth, the challenge is, because they're growing so fast, is that their demand is, like, they gotta meet the demand with the supply, but they are, they're really driving. I mean, we ever were talked about how this company's gonna revolutionize that whole space. But that and elder physical therapy, you know, you try, like my grandparents, and elder physical therapy. You know, you try, like my grandparents,

they need physical therapy. My grandfather's gate is off, is balanced, you need strength, my grandmother's in a walker now. They don't wanna leave the house. Like just getting them to go to my, but you know, from my aunt's house to my mom's house, which is down the street, is now becoming like an argument or a pain in the butt,

getting them to go to a physical therapist appointment twice a week, like, so they want someone to come to the house. And more often than not, they will send someone to the house because they've been doing that for a while, but it's still not as accepted, right? It's still not like that standard care, so I see that also being a huge part of the market. Wow.

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Hi, I just had a silly question actually. So I've been prepping. I have eight weeks to my next show. And my coach wants me on the stair master, which I'll do, but I absolutely love the stair master. Like I will try everything but that first. And so I'm wondering what the significance of the stairmaster versus incline walking at a fast pace like a 3.5

on a 10 incline. What's the significance between the two? What's the prominence of the stairmaster versus the incline walk? Those kinds of things. Yeah, good question. First off, why do you think it's a silly question? Yeah, no, it's a good question. Because some people really like the stairmaster and I absolutely hate it.

Yeah. Your coach is not going to like me when I get a whole list of questions. Just so you know, that's a good question. Because some people really like the stair master, and I absolutely hate it. Your coach is not gonna like me when I get a whole discussion, see? Just so you know. Here's the most. I tried to get out of it. Let's put it that way. Here's the most significant difference between the two, okay? You hate one and you don't hate the other one.

I mean, that's the truth now. Now, is one gonna burn more college and the other one? Yeah, I mean, stair masters tend to burn more calories and walking fast on an uphill. It's not a huge difference. You could easily make it make up for it with a calorie reduction or maybe a faster pace. Honestly, I don't understand why coaches are so weird about specific cardio applications. And I almost feel like their goal is to make it as miserable as possible. Like they get off on really hammering people and making them do stuff that they don't want

to do, but no, there's not a, I mean, not a huge, I mean, you might burn a little more calories, I guess, but it's not a such a big difference that it's going to make. Well, I mean, she'll burn more if it's, if she, all she does is walk incline most of the time and she never does stairmaster, there's value in that because of the novelty of it, right? Because it is different. So it's not just, it's not just purely getting your heart rate up, it's a different modality. So the fact that it's new and different,

that's part of why you probably hate it, you don't like it and there is some benefit of that. But that's not what I want to address because you wrote your question and I can actually see it right now. And there's a part that you left out that your coach is not gonna like me addressing right now, And there's a part that you left out that your coach is not going to like me addressing right now. But this is also how I made my bones in the space because so many coaches did this and it just

didn't make sense to me. Tell me what he or she had you doing during the bulking phase. Were you doing cardio during the bulking phase? I was, it wasn't as much. It was about 30 minutes, four to five times a week. Not very, not very intense and no hit. And now I have some hits in conjunction with incline walk and or stairs. And so I'm not doing, we're not booking anymore. But I think one of the reasons why I hate the stairs so much is I exert way more energy, almost like an asthmatic effect. Like, I just can't stay on there very long. My endurance on the stairs is miserable compared to the incline walk. I don't know if there's a difference in that.

Well, there's, so this is part of the benefits of it though too, right? So you've probably become very adapted to walking incline that your bodies become very efficient at it. Therefore it's not going to burn as much energy as it would if you were on the stairmaster. So there's the really, now there's some people that love the stairmasters, they do it all a time, and then I would tell them to go do the elliptical, the bike, or something else because they never do that. So the thing that's going to bring you the most benefit is the thing that you never do. Do you ever, if you never row, then go row instead.

There's lots of different cardio modalities that you can do to gain those benefits. If you do the same thing all the time consistently weeks in, months out, years out, as far as your mode of cardio, then your body is going to be most efficient at that. When you're trying to burn more calories, burn more body fat in your case, getting ready for a show, then doing something that you're not used to doing is going to benefit you the most for cardio. But I'm not done addressing this coach because it doesn't ever make sense to me

why these coaches keep cardio in the routine all the time. Because we would be far better off in during the bulk if you eliminated all cardio. And we would only need to add enough calories. So you could add less calories and get the same benefits bulking. I also would get the benefit of you taking off all cardio. So then when I reintroduce your walking incline

that you haven't been doing for the last three to four months, your body's going to respond again again like it's a new stimulus. So it always blew my mind when these coaches during a bulking season would still have their clients doing cardio. Even though you're saying 30 minutes, 40 minutes, four to five times a week, my female clients were doing that four weeks out from a show. That week? Yeah, and we didn't get, we didn't start doing our cardio

till the last week or two. Because we adjusted our weight routine and our calories to lean you out. And I'd rather do it that way as much as possible until we get to the final weeks in this calorie. That's exactly what I was gonna say because you're especially intense cardio. While you're dieting, I'm sure your calories are really low.

While you're doing a lot of resistance training, you may be sacrificing muscle because of this adaptation signal. I don't get it. I think, again, I say it's trivial because the difference because you can make up for it with caloric, you know, restriction or dropping calories a little bit.

And or you might even have a faster metabolism by not doing so much intense cardio on top of your intense resistance training on top of a calorie deficit. This is why I made that comment. I feel like coaches are like, let's see how much we can beat this person up because I just don't understand it. It's really not a scientific approach. So. It's not at all.

It's the formula for most of these coaches. Again, I did not get into that space with the intent of becoming a coach. I just saw, I had so many people coming up to me and asking for help. And when I would assess what their coaches were telling them, I thought, this is so ridiculous. Like, you have to understand that when you're in a cut,

like Sal saying, you're restricting calories already. And then if you go add intense cardio, the signal you're sending to the body is not one to keep muscle. And that's part of the goal of us bulking together. So if I just bulked you for, you know, two months or three months before we get ready for our stage and get ready for our cut. Obviously, the goal is to hang on to as much of that muscle you and I worked for building as possible.

So that, for me, that means I want to, I want to minimize how much intense cardio I do with you. I only want to do it in those last few weeks as a, like kind of an emergency, like, okay, we're getting ready, we were almost ready for stage, You're not quite as lean as I want you to. Okay, let's ramp this cardio up, knowing that I'm probably going to lose a little bit of muscle on the way, too, because I know I've got you in a calorie deficit, and I'm pushing the shit out of your body in cardio. You start doing that six, eight, 10, 12 weeks out before the show, and of course your body's going to pair down muscle, and you're going to slow down the metabolism, and this is going

to be a fucking grind for the last four weeks. Yeah. What are your calories at right now before you show? Boy. Okay. So right now I'm at 6,40. I have 40 grams of fat a day and then the rest is split between the protein and the carbs. But my last last show, last year around this time, the coach, I was using

had me at 600 calories towards the end. So I have a different coach now, working much better with seating, but I'm kind of freaking out because I'm eight weeks out and my body's not responding. So yeah. Well, eight, okay, hold on, eight weeks out, 1600 calories. You're doing how much cardio and how much resistance training every week? Oh gosh, okay, hold on. Eight weeks out, 1600 calories, you're doing how much cardio and how much resistance training every week? Oh gosh, I love the gym. I'm kind of addicted. I know I've listened to your show before,

so I know I should take a little more time off, but it makes me happy to go. So I'm about five. Sometimes I'll still go that six day and just keep it lighter. And it's pretty intense. My late days are easily two and a half hours and I'm really, I'm lifting very heavy and I've got five kids so

it's taking me a lot longer to get this off my body. And then my my shoulder days maybe an hour and a half then some cardio cardio four to five days a week, about 30 minutes each time and then on top of that, three out of those

five days, I'm doing hit with the cardio. Yeah. Wow. This is, it's so hard about this. Sorry, Sal, I couldn't you off there, but I just want to make the point that no matter what you say or what I say, right now, it's like, it's too little too late. Yeah. I mean, when we get somebody that, like yourself, who asked me a question like this, and we're in the middle of a cut You know a lot of times I normally tell them like listen just write it out with your coach They're paying attention to you more than I'm paying attention every day But the next time when we get at it with other show there is a much better way for us to approach this prep Sorry self-recut. Yeah, no, I'll just you know

I look if you were a family member a friend of mine, I'd say, if you could just not do this, you'd stop and if you okay fine, if you want to finish the show, do it. Don't do this again. Okay, you got to use a little bit of logic here and I say that not because you're not logical, but because I know there's a lot of emotion and energy behind it.

So look at this logically, okay. You're lifting weights for hours, five days a week, not like a 45 minute workout, but hours, and sometimes over two hours. You're doing five days a week of cardio on top of that in additional three hit workouts. You got five kids, you're doing this for a decent period of time.

Your calories are 1600, which tell me, you're probably gonna be closer to a thousand by the end of this prep. Does this seem like something that could cause long-term damage to your body and your health, the likes of which will be paying the price for for years to come? Answer that question yourself. You don't have to give me the answer. But think about that for a second because I see this all the time, where I've seen this many times, people do this, and then afterwards, like why I've been trying to reverse diet for two years, why aren't my hormones going back to normal,

why am I gaining weight, what happened to me, and it's like it's because of what you did. So I'm not trying to scare you, but this is just the truth, okay? If you looked at all these numbers, all the stuff that I listed out, it's kind of crazy. Well, the truth is, even if you don't do anything long-term metabolic to yourself as far as damage, even if it's not that, like maybe that doesn't happen right now.

But at the very least, you're going to have a hell of a time not allowing the body fat to come on and come on fast when you get out of this. Because there's no way you're going to sustain that amount of activity, that low of calorie, for the rest of your life. So the rebound effect at the bare minimum that you're going to get from this is going to be a pain in the ass. So that's the part that I'm most concerned about. I mean, Sal brings up a good point too. I mean, this is the type of, this, the, where we're heading right now could set you up for metabolic damage. But at the bare, I mean, Sal brings up a good point too. I mean, this is the type of, this, the, where we're heading right now, could set you up for metabolic damage.

But at the bear, I mean, that's less likely. What's more likely to happen is that you're doing five, six days of, you know, hour of cardio, you're cutting your calories down to 1200 or less, you're training like crazy. And then you get down to the showway. You'll, let's say you look awesome. And then you come out of that and it's like,

there's no way you're maintaining that. You're gonna come, and then when you come back out, boy is the, is the weight gonna come on fast and it's gonna be really tough to speed that metabolism back up. So your, it sounds right. If you were, if you were a family member of mine or someone very close to me, I would urge you not to do the show where you're currently at.

And then let's talk about what it would look like if you were to do this, I think, in a healthier way, which would have been, first of all, we would have, before I even let you get in there, by the way, when I coach my clients for shows, they, oftentimes I get called or reached out to and they'd say, hey Adam, I wanna do a show in November, can I hire you to do that?

And so that's not how it works. What I'm gonna do, and what I would say as a coach is that what I'm gonna do a show in November, can I hire you to do that? So that's not how it works. What I'm gonna do, and what I would say as a coach, I say what I'm gonna do is we're going to prep you off season, which I say is the most important part of competing is the off season. And then when I feel that your metabolism is in a very healthy place, then we'll plan a show from there. Because what I don't know is how long is it gonna take me

to get someone like you up to a healthier place of calories, say, 2,500 calories or so a day without putting any body fat on. But that could take us a month or two, it could take us six months to get there longer. So a good coach would do that. A good coach wouldn't allow you to pick a show.

A good coach would say, let's first get you in a good place or let me assess where your metabolism is now, because I want you to be able to eat somewhere between 2300 on the low end, 2700 on the high end, amount of calories with no cardio, just maybe straight training three, four times a week and you're not putting on body fat but being able to maintain. If you're there, then I'm like, okay, we're in a good place right now with no cardio, 2700 calories a day, training three to four days a week, maintaining. I have a lot of room now to manipulate calories, to add cardio, to manipulate intensity in

your training, to set you on a nice eight week to 10 week prep to get you ready for a show. That is the way you want to get ready. And if you're starting prep and you're not in the mid 2000 calorie wise, calorie wise, you're probably not in a good place to be cutting for a show. That's my opinion. Sorry, sorry. We all sound so negative. Oh, I was at, I was at a 2300 just before the cut. And then that's when we dropped down to 1640. And so I was there. And with my last show, even though I was at about 600 calories a day close to the show, I never lost my period at all.

It stayed regular. And I just had my hormone levels checked before starting this last prep and everything was optimal. I just bringing up testosterone as a tad. just bringing up testosterone as a tad. So I'm watching my levels and it seems like my body's okay. I responded well, I sleep good. I mean, the markers are there, but I did do the cardio when I was at 2300 calories. Yeah, you shouldn't have been, we would want to be able to maintain, and then also only training three, four days a week.

I don't need you to be doing more than that, especially in a bulk, in a bulk, you know, we're focused on building muscles, strength, I want recovery and rest and calorie surplus is way more of an importance at that point. And then when we would transition, okay, when I would transition you from that bulk of doing no cardio to now into your cut for show,

the cut doesn't start with cardio. The cut starts with me either one, adding training volume or adding more intensity or adding more days and lifting or a slight reduction in calories or a mix of both. Maybe I drop you to 2100 calories. I let you lift in the gym an extra day or two or we increase the volume in your training so one way or another that way and then we watch and see what happens your body. If I did my job correctly, I should start to see nice change just from that. And then we're gonna ride that way for a couple of weeks

until I see you kinda start to slow down or plateau. And then again, I'm either gonna want, I have more days to add volume and intensity or restrict calories, or maybe I ask you to do a walk. I said, now I want you to do an hour walk every day. There's a lot of things that we do, but cardio, I'm saving intense cardio to the damn near end because I know that we

just came off of a bulk where I'm trying to build muscle with you. And I know a calorie deficit with high intensity cardio is the perfect recipe for your body to pair down muscle. And so I want to leave that to be the very last thing that we potentially do. Gotcha. Okay. Yeah. That makes sense. Yeah.

It's still so new. And I'm like, oh my gosh, what am I doing? Are you in our form? Are you in our form by chance? I don't think so. Not yet. I just listen to you pretty much every morning when I get ready. Okay.

So I'm going to have Doug add you to our Facebook private forum. We actually have a lot of competitors in there So a lot of people that there's either there's even a few girls in there that I've trained so it's a great community And I would and there's some people that have done this show themselves with no coaches just from talking to our community and getting help from all of us So I just urge you to get in there will figure out things after whatever you decide to do for this show or not But going forward, you know, use that community kind of help you through your process. Okay, perfect.

That's great. Thank you so much. No problem, thanks for calling. I, what percentage would you say Adam of people who do these shows? What percentage of them would you say do it in a relatively healthy way? Very little. Very, very, I mean, like I said, it in a relatively healthy way? Very little.

Very, I mean, like I said, it was, I had no intentions of coaching, none at all. It was, but it was almost like I felt, I felt compelled to, like I felt so bad for, especially the bikini competitors, because I feel like they get abused the most in getting ready for shows. It's like this, there is, there's this one.

There's this on cardio. Yeah, there's this weird idea. And this is also prevalent in the men's space too. It's not just women that do this too. Men are guilty of this too, which always blew on. This idea of doing all this cardio in the office. And by the way, remember when we're talking about this, because you might hear me contradict myself

if I'm talking to a health person, or someone who wants just to be healthy. Right, we're talking about this, because you might hear me contradict myself if I'm talking to a health person, or someone who wants just to be healthy. Right, we're talking about support right now. How to maximize this, how to do it in the safest, smartest, fastest, healthiest way. There's some things that my rules change a little bit here. That person in a bulk, I don't want them doing any cardio. I want, why?

Does it make sense for them? Now if you're a general health, who that's a different situation. So the way these coaches prep these bikini girls for shows, it just doesn't make any sense. It's not science-based at all. It's like star view and work you to death. Yeah, and then literally what it is is the girl

or the guy who wins the show was the one who was just could add here to the most punishment or had the best genetics going into the kitchen. Yeah, they had the most resilient genetics to the damage. Yeah, I would even venture to say, just if you look at the whole picture,

the fact that it, who would attract, so who's attracted to a sport where you're presenting your body on stage to get a judged? When you look at the caloric restriction, the overtraining, the types, again, the types of people it attracts, it's a perfect recipe for eating the sort of body image issues, hammered

and damaged bodies and hormones. And it's just, it's gotta be one of the most unhealthy places to compete, you know, regardless of sports. It just doesn't seem like a good idea for most people. So if you're thinking about doing it, like really, really consider all the stuff that we just met. You know, Rochelle is in our forum and I got her like this. She had already kind of gone through this with other coaches and stuff like that. We linked up.

And so she's a great person. So if you're listening to this, you're a competitor, you're in our forum, you're thinking about getting in there, but get a chance that she's a great person. So if you're listening to this, you're a competitor, you're in our forum, you're thinking about getting in there, get a chance that she's amazing too. Like she's an open book, she'll share like her experience both before me and then after coaching with me and I think she's full of wisdom, very, very smart and you'll share it. She's completely natural athlete and looked incredible after we got ready for a couple of shows. So talk to her if you're in our form. Next caller's Nate from Texas.

What's up Nate? How can we help you? What's going on? Y'all, how y'all doing, man? Very good. Good, man. What's up? Hey, man, I just want to say it's exciting, man.

It's good to be able to be on here, man, because this is like something so new for me. I don't, I've never actually been involved in some stuff like this. So it's cool. it's cool, man. So I just want to say I appreciate y'all. Everything y'all do, man, it's cool. Y'all send just a super positive message to the vibe. Y'all send y'all help so many people, so I just want to say that after rip.

Now my whole deal here is that I've been training for a while, man. I've been implementing a lot of different things, and I've been learning all this new stuff. I've actually been studying to be a personal trainer now and when I'm trying to create these programs what's going on is I'm learning, you know, I need to incorporate all these different planes of motion, you know, and I need to, I need to make sure I'm doing transverse, I need to, you know, I need to incorporate all these different planes of motion, you know, and I need to, I need to make sure I'm doing transverse, I need to, you know, I need to incorporate sagittal in front of, but when I'm creating a single workout, you know, I'm trying to figure

out, is it best for me to incorporate all the three planes of motion into one workout or should I try to like phase different planes of motion. Now I know that like when you're doing like speed and agility and balance, you really kind of wanna focus your attention on certain like performance aspects. But when I'm doing a single workout, sometimes I get caught in the mode the mode where i just want to

i want to do all these bench press and and all these rows and i want to do these pull-ups and you know when i i feel like for the general public the best way for the general public would be to kind of incorporate a little bit of everything but then again in one single workout i also feel like it's best to just focus on Certain things at one time. So that's really my my issues when I'm creating a single workout How is it best to incorporate either all three planes of motion or Should I be phasing or breaking it up into different segments? Yeah, Nate. So cool question Welcome to the world of personal training Here's your answer.

They're both right. It depends who you're working with, what the goal is, the rep ranges, if you're focusing on strength or speed or what body parts, general health. I mean, both are fine. Both are totally fine. I would look at a little bit more broad. So maybe throughout the week, you definitely

want to incorporate all three planes of motion maybe throughout the week, you definitely want to incorporate all three planes of motion in one workout. You don't necessarily have to. I mean, you can do squats, overhead press, bench press, and rows in one workout. And then the next workout, now you can incorporate some rotation or lateral. So I would look at it more like that,

but it depends why I'm working with and what their goals are and how their body's moving. And so this is why it's it's an almost impossible question to answer. I think the general answer for the general person would be to make sure you incorporate all of them throughout the week. I would say. But again, that can change depending on the person I'm working with. With some people, I would do it every workout. And with other people, I would maybe do it little less if we need to focus more. Like if I'm just focusing on strength, like I got a kid I'm training,

we're trying to pack on some muscle and some strength. They're not necessarily playing any sports. Then I'm gonna be okay avoiding certain planes of motion when I'm just trying to pack on mass. And then later on, I'm gonna start to incorporate more of those planes of motion. It depends on the person, it really does. So there's no clear, you know, I can't give you a straight 100% answer with this one. Yeah, and you'll notice I bet you've gone

through like our master form and I don't know if you've gone through. I just haven't had a chance man. I've got so much stuff and I've got kids and everything else. It's kind of tough getting into stuff but it's more of a personal deal. I want to be able to figure it out. Within myself, it's just like y'all say, you're always the worst trainer for yourself. So I focus on a lot of stuff myself, but then whenever I'm able to talk to other people, I can give such good advice, but it's so hard to follow it. So I really want to learn more from myself, that way I can show other people, and that give such good advice, but it's so hard to follow it. So I really want to learn more from myself that way I can show other people.

And that's really where I'm at. Yeah, what I was alluding to was we actually had like a devoted section of phase for multi-planar movement. And that was intentional because of the lack of that focus in a lot of programming, especially when you mentioned just real strength pursuits where we're trying to reduce it down to just a few exercises that give you the most bang that are usually bilateral loaded and it's in the sagittal plane.

And so it's nice and controlled that way, so we can build a nice base in terms of strength, but where your mindset is, I think, is great because we really do need to consider all those different other functions that the body is capable of. So that way, we don't prune that off to where we're not going to miss it out. Right. So I do think that incorporating a phase specific is, you know, an option, you know, sprinkling them in in terms of complimentary exercises to the strength

phases you could do. So yeah, there really isn't like a very definitive answer to this other than just keep that in mind that there's, you know, these other planes we need to consider and keep that movement happening. I listen, you've already won half the battle. The fact that you recognize the importance of it and that you're trying to figure out how to program it, you're already ahead of the game. So, basically saying the same thing with the guys are saying, the reason why no one's giving you this definitive adjure, because you could play with this. I mean, that's a fun part about being a trainer is that you recognize the importance

of incorporating all the different planes. And so, maybe one client I decide I'm gonna do a phase like Justin was just talking about how we do in performance. Then maybe another client I'm just gonna do a day, right? So maybe I have like what Sal was saying, a kid who's really focused on being strong and that is his main goal that he's telling me. But I also recognize the importance

of training in different planes with him. So maybe the two or three of the workouts during the week are very, you know, maps and a ball, like strength type of programming, very sagittal plane base, the same kind of planes of motion. And then one day a week, I have a whole day dedicated to all the other planes, and we do some dynamic stuff in there. And so there's a lot of different ways that you can play,

or every day I incorporate rotational, transverse plane types. So you could do some fun stuff here and play around with it. And it does really like Sal was saying, depend on the client's goal. Whatever the client's goal is, I wanna spend a bulk of my time addressing that adaptation, whatever it may be, whether it be building strength, body fat, sculpting and developing

a certain muscle. That's where the bulk of my programming is. But as keeping integrity as a trainer and knowing that it's important for overall joint health and longevity, I want to make sure they can train in all planes. I'm going to incorporate it at least somewhat within the program and how much of that would really depend on How focused they are or how much I think they need that like or how much they're potentially lacking it And you can you can accomplish this too through mobility drills in ways of doing that without a loaded

Exercise so you know you can you can do this as primers. We do this before our workouts even to address certain rotational movements and joint function. So that way we get it to respond better within the workouts. So yeah, there's just a lot of ways you can sort of implement this, not just having to prescribe the entire workout devoted to multiple planes. Nate, do you have mass performance? I don't. I just want to teach you that. Yeah. Yeah.

We've got a really had a chance to go through it. We're going to send it to you, OK? Yeah. Yeah, we're going to send it over to you. Bro, I want to tell you right now, I'm super appreciative. Like, that's really one of the things I've really been wanting to do is actually run a real program, a good one. Good.

But that's like, I'm super appreciative. So follow that program, a good one. You know, but that's like, I'm super pleased to have you. So follow that, follow that program, Nate, and then after you go through that from what we've just talked to you about, I think you'll have a really good idea on how to go from there and incorporate it for your clients. There's a lot of different tools in there, and there's a lot of different ways that you can use the tools in there for your future clients. And but the one thing I think you should do and stick to it, follow the program as it's laid out. So you can get the full benefits of everything

that we did in there. And then after that, you can pluck and pull whatever you like and implement it into your own program. Thanks for calling in Nate. I appreciate it. Hey man, thank y'all, man. Y'all keep being good, y'all keep being you, man.

Y'all doing some of this great stuff, man. I appreciate you. Thank you, Nate. Thank you. I like Nate. Love that dude's energy. I love that guy's energy. Yeah, you know what, doing some of this great stuff, man, I appreciate you. Thank you, Nate. Thank you. I like Nate. Love that dude's energy. I love that guy's energy. Yeah, you know what, when it comes to the different planes,

what you said Justin was, I'm so glad you said that. You don't have to do loaded hypertrophy based exercises in all the planes necessarily. You can do, you know, much of that in the maybe sagittal plane and then do dynamic mobility stuff in some of the other Plane especially since the point you brought up about you know, if you had a kid let's say 25 year old kid Relatively pretty healthy good mobility good decent movement not dealing with any sort of joint pain anything Just wants to get big build some we're gonna we're gonna focus on strength

Yeah, 90 90 90 percent of the workouts to look very maps and a ball of guess. But then you can take elements from performance and mobility days, like just that's a great point. And you just to keep that, just to keep them mobile and different points. Now, I will say, when it comes to building a balanced, symmetrical physique, even just from an aesthetics standpoint, focusing on the different planes is a bit of a hack because it does work, all the muscles of the body and does develop a lot of balance.

And aesthetics isn't just how you look when you're stationary. There's aesthetics with how you walk and move and training those different planes develops aesthetic movement. So we've all seen the meat head in the gym that if you pose for a picture, would look okay, but then you see the moving, something doesn't look right.

And oftentimes that comes from just lack of movementability in different planes. They always train in one particular way. Well, this is the reason why we were all very adamant about the second program being performance. Totally. I mean, in the ideal world, pretty much regardless of your goal, whether it's overall health, fat loss, muscle building. Yeah't matter what your goal is, the ideal way to follow the programs

when we lay them out is anabolic first performance and then aesthetic. From there, there's lots of different pathways and we can get into customizing it, but for the general population, regardless of your goals, we really tried to address all the main things we'd want a client to focus on in those three programs Our next caller is parth from Massachusetts. What's up parthak and we hope you Hey guys First of all, I really want to thank you. I've been listening to mine pump for around two years now and Earlier I used to hate doing daily chores like doing the dishes laundry or cooking now

I look forward to them since I always have mine pump on. Tell your wife you're welcome. Are you putting those dishes away right in the dishwasher? That makes a difference. Hopefully. So I have two questions, both kind of unrelated to each other. The second question is more topical since we just had Valentine's Day. So my first question is more topical since we just had Valentine's Day. So my first

question is about training volume. Just to give you some background, I used to be overweight in 2019. I read bigger leaners stronger and learned about calorie deficit and then I got down to 10% body fat. So since last year, I've been really trying to lean bulk and I have been following the BLS routine since November But I feel like my volume is inadequate since I'm gaining around 1.5 to 2 pounds per week So my calorie intake is on point. I track my sleep. I'm a consistent person in general So my first question is How do you really know if you are doing too few exercises or sets or volume and should I be changing my routine?

Well, that's a good question. Well, first off, Mike Matthews is a good friend of ours and he's got good information. So if you're following something that he's recommending, chances are you doing most things right. Okay, so now put that aside for a second. Let me ask you a few questions. You said you're getting one and a half to two pounds of body fat a week. Are you tracking body fat percentage as well? So I have like an in-body scanner at home, which isn't really accurate, but it sort of

helps me identify trends. And so I know my body fat percentage is going up. Okay. I mean, because here's the thing that, from just first glance, the pound to pounds a week is not necessarily bad. And the fact that we know that you're going to probably put on a little bit of body fat, is it moving relatively fast compared to where you, I mean, and what you said was perfect to, you're watching trends, right? So that's what matters most is where you were before you trend on the in body scan, where were you before you started the bulk bulk and then where are you now?

Yeah, so close to so this is again these are not accurate numbers since it's the machine So I'm just identifying trends, but basically in August 2020 the machine showed that my body fat percentage was about 10 11 percent And right now I'm at 19 percent And I'm I weigh and right now I'm at 19%. And I weigh 195 pounds back then, when I was at my leanest, I was 157. Oh, okay. Okay, yeah.

So, okay, so yeah, I mean, the way that I would judge the fat gain muscle gain or the way I would correct that is really with my caloric intake. So I would bring the calories down a little bit. You might be in too much of a caloric surplus now in regards to your workouts, are you getting stronger? Are you building good muscle? Do you feel improvements in performance?

If the answer to that is yes, then you're doing you're okay. Now if the answer to that is no, then the other questions I would ask are do you feel excessively sore, fatigued, stiff, or inflamed? If the answer is yes to that, then I'd say you're doing too much volume, not the other way around. Now if you're not gaining muscle and you're not getting super sore, you're not feeling stiffness, you feel really good, then maybe you can increase some volume in your workouts. But it really depends on those things. Let's talk about the calories a little bit. Where were you in the cut?

And then where were you at now calorie wise? So what's the number? Yeah, absolutely. So my TDE is around 2,500. When I'm on my lean bulk, I usually eat around 2,900. And when I was cutting, I was eating around 2,200. So those are the numbers. And I'm doing around 0.5 to 0.8

of protein per pound. So it's around 155, 156 grams of protein. And I also track my fat and carbs. So it sounds like you got, I mean, you sound like you're pretty good but the only difference I'd probably make is when you went from 22, maybe I'd go to like 25.

Yeah, just maybe. I just did the math on your body, and I hope I'm right here. I just did the math on your body fat percentage, I'm right here I just did the math on your body fat percentage lean body mass so your lean body mat your body fat Sorry, you're total weight was 157 at 10% body fat now you're 190 at 19% body fat That's correct. Oh, according to the machine. Yes, okay, so your lean body mass went from 141 to 153 That's pretty damn good. That's not bad. bad, but he also went from 157 to 190. Right, which is why I think that you just,

a little too much calories, but everything else is pretty good. Like when, what Sal was alluding to earlier about, you know, if you're getting stronger and we're putting muscle on, there's not a problem with the volume of training. Your volume of, your volume of training is, is probably on spot on and you're doing just fine. You're probably just either one underest estimating how many calories you're

actually eating or you just didn't need that much. And so I would just instead of doing 28, 2900, I'd probably pull back more like 24, 2500 and see how your body responds. Well, can you tell me, I'm not as familiar with this programming in terms of like rep range and like what we're switching up phase wise. Like what does that look like for you and have you done like a one-to-five rep range? Yeah, absolutely. So BLS usually has around four exercises,

three of them are compound movements, and then the one is usually an isolation. So on a typical chest state, you have incline bench press, normal bench press, and then incline bench press with dumbbells, and then probably a rear fly. So you usually have three compounds and one isolation and you're supposed to go, you're supposed to do three hard sets for each of these compounds and the rep ranges usually 4 to 7, 4 to 8. Yeah, it's a body parts split, right? Yes. So it's a it's a 4-daired routine. I am following the 4-daired

team, but it's upper, lower, core, throw-on performance or static. Yeah, I was going to say in a half and have you switched that up in terms of, you know, like changing all the acute variables? Yeah, it's been a while. I haven't switched it up since November last year. Yeah, that would be my recommendation. Part, I'm going to map Santa Ballack. Part, I'm going to send you map Santa Ballack. Part, I'm gonna send you maps in a ballack. So I love Mike, he's got great programming. I think we're a little better just because we've been, we've been trying a lot of new stimulus.

Yeah, but no, Mike's right, okay, but I'm gonna have you, I'm gonna send you maps in a ballack. Here's what I want you to do. I want you to go to maps in a ballack, do three foundations, so there's two options. There's two or three foundational workouts a week. I want you to do the three foundational workouts a week. And then on every other off day, I want you to do the three foundational workouts a week. And then on every other off day,

I want you to do three trigger sessions a day. So let's switch to that program and you should see faster muscle growth and a boost in metabolism. I think it wouldn't hurt you also to maybe reduce calories a little bit. So maybe I go all the way down to what your cut was at 22, maybe land somewhere around 25, 26 and see how you feel with also switching the stimulus with the new programming. Those two things I think we should see nice. Hopefully

if we do a really good job, you actually don't see the scale move too much. You feel like you're getting a little stronger and a little leaner. If we hit you right where we want to calorie wise and with the new stimulus, we should kind of see that response. So the other part I want to do so we can keep up with you because I'm very curious to see how your body responds. And we do this is let's throw you, you're not in our private forum, are you? No. All right, I'm have Doug put you in our private forum.

So make sure you look for access in the Facebook private, my input private forum. And then I would just love to get some updates from you. Just tag with anytime you get in the form and you write anything to make sure that one of us sees it, just make sure you tag us. And then we'll keep an eye on how the programming and everything's going. Yeah, and then- That's wonderful.

That's actually a great segue to my next question. So I actually recently moved in with my girlfriend. And before her, I used to be super laser focused with my tracking calories like in the last two, two and a half months. And so now that we cook and eat together, tracking has actually gotten much harder, even though I still track.

So my question is, what are some strategies you would recommend for tracking and staying focused for nutrition, even when you are sharing food with someone who doesn't really track? Well, since you're washing your new girlfriend, since you're washing all the dishes, doing all the laundry and doing all the chores, I would say look, I'm doing all the chores,

you need to weigh and measure my food, make sure you're doing it. Here's what I do with, so Katrina actually used to cook for me, and we'd actually eat relatively normal meals for somebody who was prepping for shows. So, and I only had to do it one time. It's a little bit of work the first time,

but yeah, and I think this is the easy way to do. When you, like, let's say you make, so she makes this quinoa pasta dish I love, it reminds me of, like, lasagna. It's got some ground beef or ground turkey we put in it. But what I do is the first time that she preps it, I actually calculate everything that's going in it, right? Because I don't get to eat that whole pan in one sitting,

but I can figure out the total protein in there, the total carbs, the total fat and the whole dish. And then based off of how many squares I have, that I eat a quarter of it, that I eat half of it, that I eat three quarters of it, I can get a more accurate estimation on a dish that would be really hard for people to track. Where people go wrong is they don't calculate all that up and they just kind of try and guess. They try afterwards. Yeah, they try afterwards to try and figure it out. And that can get really tough to estimate your calories. And then once I've done that one

time, you know, I don't know how what you guys are like, but you know, I tend to rotate through the same 10 dinners or so. I'm saying, once I've got it written down one time, I've got a pretty good estimation on how many calories, how much protein, which are the two main things that I'm really paying attention to when I'm tracking, does this dish have and how much of that dish, what fraction of that did I eat of that dish?

Cause I'm probably gonna put the other half in the refrigerator, I can kind of figure out. That's my recommendation on trying to, you know, eat normal with a girlfriend and have, you know, prepare meals like that. It's a little, little work at the beginning to track and figure out what the total amount is in the dish. But once I got that down, anytime I go revert, like another thing I love to do is like a big chili dish rich that's got all kinds of stuff in it, which would be really hard to figure out if I'm just like spooning it in from this big pot but if I know what the total pot is I have a better

guesstimation on what I'm probably consuming and does that make sense? Absolutely, no that's that's really helpful. Alright, yeah and so before we end this conversation I just have one quick message for your audience. So until seven months ago I used to be the guy who would straight away skip two questions and answers since I felt that that's where I got most value and boy I was wrong. Soon enough I realized that I soon enough I realized what I had been missing out on and how much fun and info packed the introductions are. So my advice is don't be that guy. It's like skipping leg day. So I love that advice. I love that. I love that, bro. Thank you. Thank you, part. See you in the

four. Thank you. All right. Yeah, that's, I mean, he was on track. You're just seeing a little too much. Yeah, no, you know what? Now after we heard the second question, he's probably underestimating what he's eating. Yeah, yeah. And he's happy, he's probably the one who's he's gonna see how that is. Yeah, but I mean, as far as everything else, I mean, I think he's pretty damn cool.

I bet you the only thing that's happening is that he probably increased a little more than he needed and or he was also probably under calculating what he's just like dinner is really the big that's why I use that that's why I use that example is what we would do and that's a Katrina and I would do it it would be a little laborious the the for like what

getting it all tracked one time. Yeah there's two pounds of meat in here that's right yeah a pound of pasta or whatever yeah and it's intention that one meal yeah and then it's easier to estimate normally I would eat half of whatever it is she normally eats about a quarter there's normally you know another Normally, I would eat half of whatever it is. She normally eats about a quarter. There's normally another quarter, a quarter, a quarter

and a half that's left over. And I can get an idea of, okay, what I just could say. And I just learned something too from this question. And that is that we help people do chores. So, it's not doing enough chores. Have them with them. I'm doing good things. Our next caller is Yinkon from Missouri.

What's up, Yinkon? How can we help you? Hey, guys, first off, I just want to really thank you guys. Appreciate the time to take my call. Basically, let me start off by telling you how I got back into, I guess, just getting more fit. In August of 2021, I decided, you know, I wanted to try to see if I can be a live donor for my brother, kidney donor. So I was trying to talk to him, like, asking him like what the process was and he was saying, no, like, don't worry about it, you know, you got a family and kids.

So I ended up finding it out myself and I was trying to take the preliminary stuff to take the tests. And basically they reject me because 5, 10, 2, 35, they were like, yeah, you're like obesity overweight. And I was trying to make my case like, look, I still play volleyball, like I play sports like on a daily basis and this stuff, they're just like, you're BMI's way off the charts, you'd have to lose some weight. So that kind of kick started everything.

And I got down to 195 by November. And then I just kept, I did it again. And they accepted me that time, but long story short, it didn't happen because it was being his second donor. It would have had to be like a blood and an antibody match and we weren't that. But basically, I really woke me up

because I was like, what am I doing in my life? Because he was in the hospital two, three times a year with blood poisoning and stuff. And I'm just here in the heartland of America, just eating, just crap food and stuff. And so I was like, I know I lost weight horribly. It was the worst way to do it. And so I was like, I need to find out ways to get myself in a shape better and healthier

ways. And so I found you guys. And basically, I'm currently at 184 right now. I have a couple of goals in mind. I feel like they're pretty ambitious for what I want to do, but at the same time, it's like kind of everywhere. I feel like they're pretty ambitious for what I want to do, but at the same time, it's kind of everywhere. For when I want to be able to dunk a basketball, and I want to be able to get into the 1000th club.

But this last month, we actually just found out we're going to be moving to Malaysia in July. So my wife's got a job there, and I'm going to be able to be a stay-at-home dad for a little bit, work with some coding stuff. But it's got me like really flustered because I feel like I'm in a really good spot, like in terms of like where, like my journey of fitness and I'm just like kind of like how do you de-load or if that's even an option or like, what do I do to kind of prep for that move and once I get there, like what something I can do while looking for a gym.

Yeah, good question. Okay, so whenever I would go travel or whenever I'd have a client travel and they weren't gonna work out while they were gone, I wouldn't de-load leading up to the vacation or the travel. I would actually push them a little bit past over training so that that time off is more recovery.

So in other words, let's say I'm not going to work out for two weeks or a week. I'm going to train even harder, a little bit more volume leading up to it so that that time off, a lot of it is recovery and recuperating and it kind of helps balance out that time off, a lot of it is recovery and recuperating and it kind of helps balance out that time off. That would be my approach. So I wouldn't deal with it. I would work out hard, maybe even harder, leading up to the time off. Now while you're gone, do you have maps

anywhere? I don't, I'm sorry, I should have mentioned, I'm a new listener, I started listening you guys in the back in December. Okay. I'll send you maps anywhere. It'm a new listener. I started listening to you guys in the back in December. Okay. I'll send you maps anywhere. It's a workout program. It requires no equipment, except for resistance bands. It's an exceptional workout program.

It blew up during the pandemic when gyms are locked down and people loved it so much that now people are incorporating it all the time in the routine. So we're going to send that over to you. It's a great program. Follow that until you find a gym you can work out in. Can we send them anabolic for now though? Cause when do you actually leave? Cause when you want them doing like anabolic right now,

and then switch to anime. Yeah, are you, how long do you have, oh, you said you're moving in July, so you got some time, right? Yeah, yeah, run anabolic. Well, either anabolic or something, even higher volume leading up to it, like maps aesthetic. Just to get you, like I said, to that point where you're pushing a little past and then you have that recovery.

How long do you think you're not going to work out for, by the way? I'm hoping not too long because I kind of go crazy if I don't do anything. So, I mean, I've kind of like Google places around and our first thing is like, we're going to be stuck pretty much like at a workplace for at least a month until we can like buy a car out there and every gym's like at least 10 minutes away. Got it. PRX. Yeah, yeah, I'm gonna send you a map center ball look and lead up to it and then as soon as you can't you don't have equipment do maps anywhere. You can literally do it anywhere so you need no equipment for it. Just

get yourself some good resistance bands. You'll be totally set. Awesome, though. I really appreciate that guys. Thank you so much. Yeah, no problem. Yeah, did you guys ever do that with clients where they would have time off

so you train a little harder? Oh, yeah, totally. The one thing I wanted to address with them that we didn't get a chance to kind of get into was he admittedly said that he lost all that weight probably the wrong way. So I'm assuming that met a lot of cardio and low calorie. So my concern was just throwing him into like a high volume program.

Yeah, and I see that. So Anna Bulk was the direction I thought we should take him first to build up his metabolism. He's got time before he goes enjoy. Plus, plus he's got, I mean, he's not going to have that much time off with anywhere. With that program, literally, you can work out and clause it with that program. Right. And then the other thing that, you know, here's, I mean, it's a plug for our partner, PRX. Like, a lot of people don't know this, but they have this, they have this set up to where it's like paying a membership. So if you, I mean, obviously, if you buy a whole gym set up for your garage that is awesome, like their setup is, it could be pretty expensive to do it all

at once. So they offer it to do like a payment plan. So it's like, it hits you like a gym membership. So, you know, if you, I understand that moving can be expensive, you may not be working right now. So asking him to spend $10,000 on equipment was probably unrealistic. You mean you pay monthly like a membership. But yeah, if you were going to go get a membership at a gym anyways, it's probably not going to be that much more, and now you have it in your house, so you don't have to go anywhere. Yeah. So that's a good way to do it.

Plus, they give you a lot of different options for bundles, so that way you just get the essentials you need to keep it going. So yeah, that's a great option to have. Excellent. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump Cell.

Thank you for listening to Mind Pump Cell. 9 months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love

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