Mind Pump: Raw Fitness Truth - 1774: Pre-Vacation Hacks to Get Your Body Beach Ready, What to Do After a Successful Reverse Diet, the Value of Training in Different Planes of Motion & More

Starting point is 00:00:00 If you want to pump your body and expand your mind, please only one place to go. MIND, 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. All right, in today's episode, we have people call in live, and we got to coach them. By the way, if you want to be coached live on air, email your question to live at minepumpmedia.com. Now, the way we open the episode was with an intro portion.

Starting point is 00:00:31 This is where we talk about current events and we mentioned some of our sponsors and we have some fun conversation. Today's intro was 41 minutes long after that, we got to the question. So here's what went down in today's episode. We opened up by talking about how to get better at the bench press. Then we talked about the Shapiro Bill Mar interview. We talked about Mike Tyson's new weed edible product. We talked about Kanye versus Pete Davidson in the ring. I talked

Starting point is 00:00:56 about how seeds probiotics are by far the best probiotic I've ever used for my gut health. You gotta try this stuff out. If you like probiotics, seed will blow whatever you're using out of the water right now. Literally, it's so, so good. Go check them out. Head over to mindpumppartners.com. Click on seed, use the code MindPump for 20% off. Then we talked about how my son will be editing the show

Starting point is 00:01:21 or helping to edit the show soon, which means he can be roasting me the most with some of his edits. We talked about Adam and Katrina's LaZongya recipe. It's not really LaZongya, but that's what Adam calls it. Anyway, it's delicious, and they use meat from butcher box, grass fed, healthy meat that gets delivered right to their door. If you would like to partake in this healthy meat adventure, get meat sent to your door.

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Starting point is 00:01:58 you get free ground beef for life. Then we got to the question. So the first one was from Noah from Georgia. He wants to know how to get fit for Ranger school. The next question was from Austin from Michigan, powerlifter who wants to learn about training in different planes of motion. Then we talked to Emily from Canada, young lady, new trainer. She has reverse dieted, wants to know what to do now. And the final question was from Stefan. This gentleman is going to the beach with his friends wants to know how to look his best

Starting point is 00:02:30 on the sand for the ladies. Also, all month long, we're running a promotion. Maps strong and maps power lift, both very popular workout programs. Map strong is a strong man-inspired workout program. Maps power lift is literally purely a powerlifting routine. Both programs, if you got them at retail, would be $300. But what we did is we put them together in a bundle called the Maps Power

Starting point is 00:02:55 Bundle, and we took the price from $300 to $79.99. You heard that right. $79.99, you get full access to maps strong and maps power lift. So if you're interested, head over to mapsmarch.com. You want to get a bigger bench press, get stronger at the overhead press. Oh, I like that advice. Yeah. Is there any, you know, there's certain exercises that contribute so much to other exercises, that sometimes it makes sense to stop focusing on the core lift you're trying to get stronger at and just focus on the one that will improve at the most.

Starting point is 00:03:32 And I did this once, right? Of course, when we were kids, the lift was the bench press. Yeah, that was a golden standard, everybody wanted to know how much you benched. Yeah, nobody cared about anything else, right? And I remember trying to get past a certain milestone. I don't remember what it was. I think I was trying to get past 600 pounds on the bench, just kidding.

Starting point is 00:03:50 But I was trying to get past it. No one even believed you were kids. You guys didn't even laugh. You guys took me seriously there. But you went way too excited. Yeah, you should have kind of exaggerated. That exaggerated. That exaggerated.

Starting point is 00:04:01 It's like a four-fifth year son. Yeah, that's a little, that's a pretty big generation. I don't believe, but maybe. No, all joking aside, I remember, I'll start, I remember what the number was, I was stuck at a number and I had a, I had a friend of mine say, if you get your overhead press to go up by 15 pounds,

Starting point is 00:04:19 you'll add like five to 10 pounds on your bench press. So what I do with the bench press is I just, I kind of just trained it normally and reduce the intensity and then just tried to get stronger on the overhead press. Sure enough, 15 pound increase on the overhead press. I had a five to 10 pound increase on my bench press. Yeah. A little twist to that. So I noticed that, but it wasn't until I switched, and this was actually not, not that long ago, and it was from lifting with Justin, which was doing a shoulder press, like full range of motion. For the longest time, I did like bodybuilder shoulder presses. Oh, like with full extension over.

Starting point is 00:04:51 And just coming down to 90. Oh, so I really feel like the full range of motion shoulder press that I started doing later in my career is what helped me dig out of that hole when you're benching, where I, and not that getting strong, I could do over 225 on like a shoulder press where I'm like military style

Starting point is 00:05:10 or just coming down to 90 degrees. And I didn't feel that much of a carryover into my bench where doing even less weight than that, full range of motion, it's standing press or even seated. That's a great point. Made a huge difference on the bench press. So I think that matters too, right?

Starting point is 00:05:27 So if you're talking about a point like that, just getting strong shoulders or getting strong with the shoulder press. If you're doing it like bodybuilder style or you stop at 90 degrees, less value there as to somebody who's doing a four. Well, you're dressed sticking points that way too. Especially, yeah, if you get that four-inch emotion,

Starting point is 00:05:43 then also like increasing stability of the shoulder joint in general holding overhead as well in that locked out position too. That all contributes and translates really well to benching. You can generate more force that way because it's secure. It's really interesting too because getting a bigger bench press doesn't necessarily contribute to a better overhead press, but a better overhead press, the way that we're describing it, right? Full range of motion all the way down, all the way up. It's not a one-to-one ratio, so you're not going to add for every pound on the overhead

Starting point is 00:06:17 press, you're going to add to the bench press. But it's like 50 percent, I would say. You add 20 pounds in your overhead press, you'll probably see about a 10 pound increase. And so when you're stuck and you're trying so hard to get your bench press to go up and you're trying everything, and it's just not working, a great strategy is to back off on the bench press a little bit and say, all right, let me see how much stronger I can get on my overhead press, and then you go back and revisit your bench, and almost always, you're stronger in the bench press. And there's other exercise combinations that are like this as well.

Starting point is 00:06:47 Like, I noticed with the deadlift, if my squat went up, my deadlift usually would go up as well, not the other way around though. My deadlift went up, I didn't always see an increase in my squat. So this is one of those cool tricks that you can kind of learn to get past certain sticking points, you know. You can clap to a buster. Totally. Totally, yeah. Did you guys get a chance to watch the Shapiro

Starting point is 00:07:08 and Bill Marne conversation? I saw a clip. It was good. I didn't know. So you saw the whole thing? I'm like 90%. I think there's like less than 10 minutes left. Really good conversation.

Starting point is 00:07:17 Yeah. I think that that first off, I want to, Bill Marne, I appreciate, and I don't agree with his positions or opinions often, but I like him because he's consistent. He's principled, and I've watched the guy since he was on, since he first got kicked off. Remember that show he had? It was called Politically Incorrect. He got kicked off. But he's very consistent in the fact that he went on with Shapiro, someone who's literally on the opposite end of the political spectrum.

Starting point is 00:07:43 Oh, yeah, conversation and he's had he's had Shapiro on his show several times and typically when they have Shapiro on you know Porsche Piro right goes in there and it's like three three liberals versus Shapiro and Shapiro has to like Basically defend himself on his show with his audience Which by the way it makes a huge difference for Bill Marlach is he's a comedian, right? Well, he feeds off everybody so yeah It's I've watched him, like over COVID, I watched some of his interviews, and it just doesn't have the same punch

Starting point is 00:08:09 when you don't have your bias audience who is like, he's like waiting for like last celebration every time. So, but so it was really cool to see him come on that show. And obviously, if you know who those two guys are, they couldn't be further from each other as far as their, their, their political views. But really interesting to see two guys are, they couldn't be further from each other as far as their, their political views. But really interesting to see two guys who you would consider,

Starting point is 00:08:30 you know, pretty hard left, pretty hard right, how much they agree on. I mean, that's, that just shows you what interest in a lot more of those conversations. Well, Bill Marr is no longer considered, this is the weird thing now. He's no longer considered pretty far left. That's bullshit to me.

Starting point is 00:08:46 He's 65 years old, 40 something years, he would be considered a very left- You're right, you can't just change somebody like that. You know, these new terms and things where the left is just completely like, it's just like recreated itself of something that is unrecognizable. Well, okay, so here's another example.

Starting point is 00:09:05 That's right, this is, okay, so Bill Marr's positions have been very consistent for decades. He's very principled. There's another person on the left who's like that as well, Russell Brand. If you watch Russell Brand, and you watch his, he's also very consistent. Now something has happened over the last few years,

Starting point is 00:09:23 and in particular, it was their stances on COVID. Bill Mar and Russell Brand both were critical of some of the policies and how things are being applied and maybe we're overreacting or whatever. And both became enemies of... He talks about that. This main stream thing that's going on. He brought it up.

Starting point is 00:09:42 In fact, it actually went down a kind of our pathway of like the obesity epidemic. And he says, you know, it's just, he goes, it's so strange to me that I can't say that. You know, if, you know, 70, it was like 79% of all deaths were obese. And he goes, you know, to not be able to have that conversation is just, he says, is weird to me. Yeah. Yeah. I'm not, I'm not fat shaming anybody, but to not be able to talk about that, I feel like that's really, really, really silly. So they, they went in, they got into COVID, they got into a few other things that, well, when you, when you combine Bill Marr, Joe Rogan, Russell Brand, who all have historically voted, Democrat, have considered themselves

Starting point is 00:10:28 left or liberal in a lot of their policies. Those three people now are being labeled as, I'm not making this up, alt-right. So there's this really weird thing going on right now where there's this mainstream narrative, and if you don't go along with it, then they do this coordinated attack towards you. So we saw it happen to Rogan, Rogan untouchable. He's got an audience. He's got an audience. Streamism.

Starting point is 00:10:51 Yeah, good luck with fucking with Rogan, it didn't work. Bill Marr, they've tried to go out from before, they're gonna do it again, they still are. Russell Brand now is being attacked. It's very strange, it's really, really weird, and it really got ratcheted up the last couple years. I feel like this change. That movement's going to lose momentum, though. When you have two guys like that that have this massive of platforms with different ideologies coming together

Starting point is 00:11:18 and having conversations, I mean, if you look at it, it was only like four days ago, I think, when it went live. It's got like 12,000 comments over a million views already, you know, fuck television and the newspaper and shit, it's like all that BS that's being controlled right now. You can't stop that, you can't stop to, two people like that having a great conversation and disagreeing on several things

Starting point is 00:11:41 and listening to them work it out. I think it was just, it's a, I mean, it's dying. It's dying. It's so obvious. Yes, man. And there's so many new platforms emerging right now. I was listening to a few apps that are coming out there,

Starting point is 00:11:56 really trying to decentralize all this stuff and get rid of all the spyware, all this nonsense. It's really, you know, one of major culprits in dividing people and then creating extremism. Yeah, I remember, so I remember years ago when the internet really started to get popular and you started to see more and more people communicating on there. I had a client who was a very intelligent woman. She was an executive very well read. I've talked about her before

Starting point is 00:12:21 she could debate both sides of issues really well and she's the one that taught me how to do that properly and you know So I learned a lot from her and one thing she commented on the internet back then which really struck me as she said You know, it's she said be ready for To mulch the worst times and I remember being like what do you mean the internet's great? It's it's you know information. It's decentralized can be wonderful She goes the last time something this big happened to humanity was the printing press. The Gutenberg printing press allowed the average person to have access to written information, to real information.

Starting point is 00:12:58 And before that, a lot of people don't know this, right? Before that, a book was so expensive that the only people that could have, because it had to be written by hand, they were copied and written by hand. The only people that had books were nobles or the truths. Yeah, and so the way you got your information is you went to the nobles or the church and they told you what to believe or what the information was,

Starting point is 00:13:20 then you had the printing press, which allowed books to be created cheaply. All of a sudden, the literacy went through printing press, which allowed books to be created cheaply. All of a sudden, the literacy went through the roof, everybody started reading. And the most popular book, initially was the Bible, obviously. But the second most popular book, a lot of people don't know, this was Marco Polo's Travels, right? So Marco Polo wrote about traveling all over the world. It kind of opened people's eyes, the different cultures, and different. And what that did is it ushered in this very tumultuous era

Starting point is 00:13:45 where you had wars and fighting over information, throwing people in jail who were going counter to what the mainstream orthodoxy was at the time. And she said, we're gonna see that with the internet because old media is gonna fight tooth and nail when all this decentralized, because you know what it was back in the day? Well, we're playing daddy.

Starting point is 00:14:06 They're the ones that are with like thinking that, basically, whatever your idea is, it's not good if it goes against our ideas. Yes. And so it's like, it's the same exact thing that we went through with the church and separating ourselves from that in that, you know, like, so Galileo for instance,

Starting point is 00:14:25 or Copernicus, right, coming up with the fact that we're not the center of the universe, like the earth is not the center of the universe, they didn't know that until, you know, we lit, and was basically like ostracized, you know. How so rest I think for the rest of his life. Yeah, and so it's like, we're going through that same process right now as my point of,

Starting point is 00:14:44 with censorship, it's like, if, you know, you say something that's like we're going through that same process right now as my point of with with censorship It's like if you know you say something that's like contradictory to whatever the narrative is right now Like all these major companies working together can just stuff you out. Do you think of it this way when we were kids if you wanted to film something and then get it to I don't know hundreds of thousands or millions of people to watch, you had to be a journalist and you had to have access to one of very few media channels,

Starting point is 00:15:13 which were controlled by corporate interests and editors and whatever. Today, anybody with a phone can record something, post it and it could go viral before they block it. Before they even figure out what the hell happened. That is insane. And the first time that we saw, like what the effects of something like this could do, was the Vietnam War.

Starting point is 00:15:35 You know, a lot of people, if you look at the Vietnam War before that, every war was like, most people were like, let's do this. Vietnam happened. You had journalists in there, filming shit, people saw the real horrors of war. Obviously nothing's perfect, it's terrible, whatever. So you have these crazy protests that happen, it caused lots and lots of issues.

Starting point is 00:15:54 And now it's like multiply that times a million because information is so decentralized. I think it comes with its own challenges. But yeah, the old, and by the way, speaking of wars and stuff, Vietnam was the way that they got our support for that was false. The Gulf of Tonkin incident, look it up.

Starting point is 00:16:14 That was fake. We all know that it's admitted fake. Iraq was fake, weapons of mass destruction, never found them, right? But it got public support. So people are much more suspicious, but they still try to get this narrative. And it's really crazy.

Starting point is 00:16:30 And it's crazy to watch Russell Brand, Bill Marr, Joe Rogan get labeled so strangely. It's very, very, very, and it's very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, very, It's really hurt. It's really hurt. Yeah. Yeah. And in swear your opinion.

Starting point is 00:16:45 And all three of those people were very critical of the narrative around the pandemic, which we know this during that time when it was all, which ended, of course, like six weeks ago, all of a sudden, nobody cares anymore. But up until about six weeks ago or eight weeks ago or so, if you said the wrong thing, you were gone. And I don't mean like you said something really bad. I mean, if you said something like, hey, you know, we don't know long term safety

Starting point is 00:17:11 of vaccines was just true. Or you said something like, you know, I don't know if it's a good idea that we force kids to wear masks or what, oh my God, you were, you were booted, especially if you had some kind of a following. Yeah. Really weird, really, really strange times.

Starting point is 00:17:24 So, but I'm glad that he got on with Shapiro. Yeah, I know, I highly recommend that to any, whether you're left or right, I just think that it's really great to hear, you know, two people like that, both intelligent, having an intelligent conversation on topics that are a little like third rail stuff that they disagree and then listen to them, have it go back and forth. I thought that was really, really, really interesting. You know, to the point you're bringing up to

Starting point is 00:17:49 about like history and stuff, I sent over a clip. It was just the short, short 50 minute clip on Ray Dalio's new book. If you guys haven't watched that, you should really watch that. It's the changing, the new, the changing new world order or something like that. Phenomenal book. And if you, if you want to get an idea of what he covers in the book, he on his YouTube channel, if you Google Ray Dalio, it's like his main, what do you call that?

Starting point is 00:18:18 What's that called? Andrew, like the front, the first video you see on our, the what? Yeah, like the welcome video for YouTube. Right now, it's kind of like 50 minute synopsis of his book and it's all edited really cool. So it's actually really entertaining to watch but it's a brilliant read and I think it's something that everybody should read with what's going on now.

Starting point is 00:18:37 What a different world our kids are gonna be growing up in. Well, I think that's actually the point of that is that it really isn't. There's new technologies, but a lot of what we're feeling and going through historically has kind of happened before, just in different ways. It's kind of what... Well, human behavior never changes.

Starting point is 00:18:57 Yeah. We're the same, which is funny. I love it when people look back 100 years, but people were so terrible back there. Human behavior is the same. We evolve with our ideas. That's right. And technology's changing, things like that. But you put people in a corner

Starting point is 00:19:11 or you take away their food and their safety and watch how they act. Woo, human behavior can be very, very interesting. Well, I was getting transitioned to brilliant ideas, but did you guys see Mike Tyson's latest venture? You know how he's in the weed business, right? Yeah. Yeah. So is that successful, by the way? Is this weed? I believe so. Yeah. I believe he does pretty well with it. He came out with some gummies that were shaped like ears. Oh, shit. No, he did not. Yeah. No, he did it. I don't want to see it. Like poor Vanderhall really? You know, yeah, dude. Like, so I don't know if that's really an actual...

Starting point is 00:19:45 I don't know if that's really an actual... Exactly. Or they're actual like a THC gummies, but I just thought that was like so polite. Did he really? How did I not hear this? This is hilarious. Yeah, he just came out like a couple of days ago. What a brilliant idea.

Starting point is 00:19:58 Yeah, that's 100% what I've been doing. Yeah, that is so good. Yeah. You see, is there anybody more terrifying than Mike Tyson in a fight? No. I can't think of anybody that I would. I'm still shocked at the when we talked to Tony and I think that was off air. Did we talk about that off air? Was it not on air when I was asking him about? Oh, the weed gummies. Yeah. So the okay. So they're not just gummies, but they're weed gummies. That is so great. That's hilarious. I can't believe I haven't seen this yet. That's hilarious, dude.

Starting point is 00:20:26 I love it. You don't put a vander on the cover, but you know. Remember when we talked to Tony off, I think it was off air. I only made it in the interview when we were asking him about, you know, I asked him about, because he's been around so many amazing people. Like who impressed him the most? Or was that Mike Tyson? Yeah.

Starting point is 00:20:43 I would not, that man has interviewed so many brilliant, amazing people and for him to say that Mike Tyson was. It's a really deep thinker. Very well read, he said too. Yeah, I've heard him say some stuff that makes you go, holy shit, this guy's really smart. But also, but then he also says really crazy shit. Dude, who was it that he was yelling at?

Starting point is 00:21:03 There was like a pre-fight hype or maybe was after five? Yeah. I'm gonna hit you in the kitchen. Yeah. Wow. Wow, bro. That's some terrifying shit, dude. I mean, it's, I think it, I mean, now you see all these fighters

Starting point is 00:21:17 try and emulate that kind of crazy. But he, I mean, obviously Muhammad Ali was probably the first to like really, you know, he was bringing the shit talk. You know, you wrote the book on it. Yeah, he wrote the book on it, but he was more elegant about it. I think Mike Tyson took that with his own, I don't know if Mike Tyson planned it. I think he really is like that. You know what I mean?

Starting point is 00:21:37 I was part of his act or something. I mean, I, I, you're right. I don't know for sure. I don't know. He was trying to scare him. And that's just a pretty sure Don King was probably encouraging. Tell him you're gonna eat his kids. Yeah, yeah, I would, I don't know if he's told him to say that,

Starting point is 00:21:50 but I'm sure that he was, he was encouraging him to be that guy. So I don't know if this is true, but I used to train this old boxer. He was 77 years old, he used to manage boxers and he would tell me about all these stories of boxing back in the day, it was like a total history. I love talking to Scott. He's the guy I told you guys about at 75.

Starting point is 00:22:07 He hit me in the head once with his hand, just kind of messing around. And I realized that 75 real could probably still knock me out by how heavy is that. Anyway, he told me about, he was talking about the evolution of the shit talking in boxing. Yeah, yeah. And he brought up Muhammad Ali.

Starting point is 00:22:21 He said that before that, boxers were very professional and they went to the press conference and yeah, it's gonna be a good fight, I'm gonna whatever. And Muhammad Ali was gonna fight Sunny Liston. And Sunny Liston was this terrifying ex-Fellon who used to fuck, like really fuck people up.

Starting point is 00:22:39 Like heavy hitter, strong as hell. Here comes Muhammad Ali who at the time, he changed his name to Muhammad Ali, was Cassius Clay. Sunny Liston kept referring into his Cassius, which pissed him off. Of course. Strong as hell. Here comes Muhammad Ali who at the time, you know, he changed his name to Muhammad Ali was cashless clay Sunny List and kept referring into his cashess which pissed him off Of course, and I guess Muhammad Ali's strategy was to at crazy and make poems You know, he got famous for for doing that right and I guess that was it was a planned strategy because he said That

Starting point is 00:23:01 People like sunny list and the only thing that scares them is crazy people. The unpredictable side of it. Like felons are not scared, like you could be aggressive or they're not scared of that, but they'll scared when they realize you're unpredictable and they're crazy. So that was part of a strategy, which is brilliant. I couldn't imagine what Tyson would have done

Starting point is 00:23:17 with Muhammad Ali's mind. Well, what's your guys' thought? What is your thought on the whole shit-talking thing with the fighters? You like it or you feel like it? Only if they can bag it up. Yeah. I mean, obviously, like if they, if they talk shit, there's a way to do it where it's like, I think it's fun and it like it pulls people in versus it being just like, you know,

Starting point is 00:23:37 mean spirited and just like really dark, you know, I've seen both. I respect it because I see the marketing value. Yeah. So I could see that. Do I like it? No, that's because I see the marketing value. Yeah. So I could see that. Do I like it? No, that's because I grew up a martial artist. So I have respect. I was brought up in the martial art world where you have this respect.

Starting point is 00:23:54 So Leonardo Machita was somebody that I really liked watching. Oh yeah, he's just, no, no, yeah, all business. He had a lot of fun here. He was like that. George St. Pierre was like that too. He was a martial artist where it was very like, you know, like the honor of the battle, type of deal. Yeah.

Starting point is 00:24:09 So I like that better, but I respect the shit talk. I mean, I have to get into the game. So I'm in kind of the middle, right? I really like it when it feels authentic. Like, kind of a grager to me feels authentic. But that is, but then you have, like, because that's a proven formula, everybody tries to kind of do it.

Starting point is 00:24:24 Now if you want to be like the next, the next, because you're trying to get more ticket sales. Yeah. And so yeah, it is totally a formula that people are trying to generate, but it doesn't work for everybody. You know, and most fires, they're not good at it. You see, did you see the, what, the $60 million offer for Kanye West versus Pete Davidson? Oh, my, Jake Paul, I tell you what, Jake, though, Paul brothers, of course, Jake Paul's on this.

Starting point is 00:24:49 Jake Paul offered. So that would be the greatest pole ever offered $60 million to Kanye West. And now, you know, Kanye West shits that kind of money. So it's, you know, I mean, he's, he's got beyond. Yeah, but you know, he got to be like, I speculate this because Pete Davis, so he's got to have reach on him, right? Isn't he taller? Yeah, he's definitely tall. He's look very healthy though, does he? No.

Starting point is 00:25:10 He looks like he's like, he's laughing. He's laughing. I don't think Kanye is not like a fighter type at all. And he doesn't strike me. Yeah, he doesn't strike me as someone that would be. Did you see, and that's still, and for him, that's not like for Pete Davidson, that's like, change your life type of money.

Starting point is 00:25:22 But for Kanye West, like, I mean, he's, did you see the text thread between the two of them? That I guess it went viral or whatever? So he's like, Pete Davidson's like, you know, you gotta be more mature. You know, I'm not gonna take it anymore when he keep talking shit about me or whatever. And Kanye's like, you know where to find me,

Starting point is 00:25:41 you know, Sunday service or whatever. He's like, why can't we just, you know, meet at my room, talk man to man and he's like, meet me at Sunday service. And then he goes, where are you right now to Pete Davidson? He's like, embed with your wife, takes a picture of himself. Oh, he did not.

Starting point is 00:25:53 Yeah, dude. Wow. Yeah, dude. Wow. Yeah, I mean, like leave the guy. I don't know, man. At this point, let it go, right? Like, I don't know. Part of me, look, the, the, I guess, mature

Starting point is 00:26:06 side of me is yes. Now, this is pause for a second, Justin. Let's just say you and your wife, yeah, kids, man, kids are involved. Bro, imagine you and imagine you and your wife got separated. She's looking at what David's in. I guess it's around your kids, bro. I guess it all matters, like, how that all happened. I don't know the story of like, you know, their rocky relationship that led to have her go seek out Pete, right? So if he's the one, like, if it all depends, like if he swooped in like and just,

Starting point is 00:26:34 you know, sort of like woo'd her and was able to kind of like pull her away and like home wrecked it, then sure, you know, game on. So according to Ben Stiller, like Pete Davis is supposed to be like this great guy. He's, he was, I saw an interview of Stiller, like, talking about him and he's supposed to have really good friends and he knows him really well and he like spoke really highly of him. Just that he's just this really like big. He might be. I mean, we're judging him right now. Right. And he, and he, what he says is says is that he's very, very dedicated to his craft

Starting point is 00:27:06 and he believes that he's going to go on to do incredible things. And what's the show? Is he Saturday Night Live? This is on right now. Yeah, he's talking about how he's been doing that for so long and his character on there. Like he's really found a way to monetize his personality and he says he's extremely talented.

Starting point is 00:27:23 He's got a huge heart. He went on. He might be. I mean, we're judging him. Went on one he's extremely talented. He's got a huge, he's even going on. He might be, I mean, we're judging him. Went on one and talked about one. I don't know the guy. Yeah. I'm just saying if I saw the guy drop my kids off at school, I mean, I get it.

Starting point is 00:27:33 Dude, Davidson's net worth. I'm just curious on where he's at. I'm like, if he did a dirty, I feel like that's gonna add more salt and you're gonna keep pressing. Yeah. If not, and it's just like, she was already on her way out, like, peace out. He moved on. I know.

Starting point is 00:27:49 Is that like the first white dude she's been with for a long time? Oh, I don't know. I think so, right? I'm so bad with like the whole like people magazine and who's sleeping with who. And Katrina makes fun of me all the time as I'll say something. She's like, I mean, they have not been married for like 30 years.

Starting point is 00:28:02 They're dated like three other people. His net worth is roughly six million Oh, he's okay, so real get take this out. He's punching up isn't he guys have a you guys have a guess? Oh, yeah Kanye Kanye's network. Yeah, oh Hundreds of millions. I don't know. I don't do it. Don't show it dog. I know it is honestly It's more like 700 kind of oh no way that much. I don't do it. I mean I'd say 300 million okay You're neither one are right, but Justin's closer than you walk really yeah, no He's broke. He's I didn't realize that he's more than Jay Z bro

Starting point is 00:28:33 He's a one like 1.8 billion. He's a billionaire. That's why he's almost a multi billion her holy shit I had no idea. He's got fucking Dr. Dre was like he became billy that he sold one He's $1.8 billion. I didn't Jay. He sold that right that's insane. Yeah. Yeah, so that for some reason I thought Jay's $1.6 million dollar fight is like well, I mean you wouldn't even consider it just his shoes line Right, he made a ton that you know what you're right. I didn't consider all of it. Yeah, but all those guys have tons I mean, I didn't I didn't know that like I didn't know it was that much. I would Yeah, I did that's impressive. That of these things. Yeah, but all those guys have tons. I mean, I didn't know that. Like I didn't know it was that much. I would not. Yeah, that's impressive. That's a big time.

Starting point is 00:29:10 It would be amazing. But he's on his way to two billion, dude. Wow. That's insane. Yeah, so somebody offers you 60 million, I believe that's 30 million each. I mean, he's not even paying attention. That's the change in his couch.

Starting point is 00:29:23 Yeah, yeah, yeah, yeah. You lift the cushions, there's there's there's 30 million. Well, I mean, I guess they should find it out right at this point. Like set it up. Jake Paul, let's go. I think Pete Davins might be way bigger than him, isn't he? Let's see the heights, Doug. Let's check.

Starting point is 00:29:37 I think he's tall. Yeah, settle the score here. He's tall and like he, I don't know. Yeah, he's a little street. Maybe he's got that to it. It's to his MMA or just boxing. Yeah, I don't know. That's a good.. Maybe he's got that too. Is it MMA or just boxing? Yeah, I don't know. That's a good guy.

Starting point is 00:29:48 I feel like if Kanye gets a hold of him, I mean. I think they said boxing. I think it was boxing is what they were trying to say. Yeah, boxing at least limits it down. Oh, I like it. I tell you dude, if he could grab him and hold him down, if he knew a little Jiu-Jitsu, you could embarrass somebody really bad.

Starting point is 00:30:01 Sure. You guys ever watched the fight back in the day of Randy Couture versus Tito Ortiz? Oh, I didn't watch that one. Is that what he spanked him? Yeah, dude. Cause he, hey, listen, if you know how to grapple really well, you can hold someone down in a position

Starting point is 00:30:16 where they don't, they can't do anything. And then you can just embarrass him. Yeah, you can just, Oh, that's the, like, like, stop hitting yourself. That has to go down as like one of the like most embarrassing. Cause he had him pinned in the corner and he couldn't move and then you just slap him in the ass. Like, that's messed up. Like, stop hitting yourself. That has to go down as like one of the like most embarrassing. Because you had him pinned in the corner and he couldn't move and then you just slapped him in the ass. Like, that's embarrassing.

Starting point is 00:30:29 That's such a good picture. Yeah, it was doing that too. Yeah, yeah. Wow, cause I've unfortunately, I love courtship. He's my favorite yet. But then when he went out to that front kick to the face, I was like, oh, well, I mean, everybody's like, I'm killed at some point. Yeah, that happens. say one killed me. At some point, that's what happened.

Starting point is 00:30:45 Yeah, that all happens. That all happens, you're hero. So Kanye is five nine, I believe it was 163. Oh my God. Pete Davidson though, he's six three. Oh yeah. But he said he weighs about 140 pounds. I don't know if this is true or not.

Starting point is 00:30:58 But he's skinny. Wow, he's skinny. Very thin guy. But six three on five nine, that's nine. Yeah, Kanye's got a good jab. He's got, yeah, there was MMA, he has a chance, but. That's not your time. Yeah, clonies have to do just got a good jab. He's got Yeah, there was MMA. He hasn't a chance, but a boxing is not in fair. No, it's not real attention. Yeah, box is not in fair Yeah, it's yeah, it's holy cow. Yeah, how many hundred and how many hundred and forty pounds?

Starting point is 00:31:14 Yeah, it says 75 kilo Highs, so I graduated at 145 and six three really? Yeah, yeah, wow. I was rails Rails, yeah, hey, when you took a shower, you had to move around and get wet. So I mean, I used to, I wish I could find this picture. I had this picture. And I used it when I was a trainer. It was like my sales pitch because I wasn't that big. I was like 180 when I became one of the trainer after a few years. But I used to use that as my transformation picture of like, this is what I used to look like. That's a 40 pound difference. I know. Well, that know what I'm saying.

Starting point is 00:31:45 I didn't look that impressive to somebody at when I was 21, 22, but if you compared it to what I looked like at 17 or whatever, it was like a big difference. And I had this picture of me in Hawaii, and I was drying off with a towel, obviously had no shirt on, right? And you could like see every rib.

Starting point is 00:32:01 You see my entire rib cage, that was so skinny, dude. And I was working out. That was on the bulk. Yeah, that was me bulking. Dude, I got to ask you guys what your experience, you guys been using seed again, right? Since we started working. Yeah, yeah. That there is no probiotic that comes close at all. So you can tell a difference. I do. It's so hard for me to tell a difference with things like that.

Starting point is 00:32:22 Like, I mean, how can tell? It's consistent because I have got my gut, I mean, how do you think it's consistent? Because I have got, I get my gut, you know, could go one way or another. Right, I know, I know your way more into that. Seed is, there is no probiotic that comes, I mean, probiotics sometimes will help me,

Starting point is 00:32:35 sometimes I don't notice too much. Seed is like big time difference. Do you purely think that's because of the delivery system because you get so much more of this? Because that was the thing that I thought was really interesting when we first learned about that company was that, Do you purely think that's because of the delivery system? Because you get so much more of this. Yes. That was the thing that I thought was really interesting when we first learned about that company was that even some of the best probiotics out there, much of it you're not absorbing. It's lost, yeah.

Starting point is 00:32:54 Well, so according to Dr. Ruscio, even dead probiotics will elicit a benefit in the gut. So any probiotic should have some kind of a benefit, but seed is different in that the way that they design the capsule is to survive the digestive tract and deliver the probiotics to the colon, I believe, and the way that they test is to have this big machine that they'll put that simulates the gut and the digestive tract to show that this makes it all the way through. Anyway, it's like everything else feels like nothing compared to this in terms of the effects.

Starting point is 00:33:32 It's a whole other universe. So if anyone's watching, you've tried probiotics before and you like them, it's a whole different experience. I can totally tell, a big difference when I tell you. Everything's just so much better when your gut's right. And that's just something, you know, I've definitely been going through the ringer with that as of late, just now coming on the other side. But it's just like, you feel drops of performance,

Starting point is 00:33:54 you feel your sleep get affected, you feel all kinds of issues as a result of not having your gut be as it should. Yeah, they have to be one of the only companies I know that just purely do a probiotic. Like normally when you see probiotics, it's like part of a supplement line. Yeah, you know what I'm saying?

Starting point is 00:34:11 That's a good point. When you see a company that has a probiotic. There are expertise all there, isn't it? All there, yeah. That's all they do is probiotic, that's it. And you normally see like that's a, I mean, some of the best probiotics out there are a part of a supplement line that they do, all kinds of different supplements.

Starting point is 00:34:27 So to see, to see that is really interesting, which I know they've put a ton of money and research into that. Yeah, you know what else is getting me kind of excited is my, so you guys know this, my son's going to start working. Oh, yeah, how do you guess where to go? I don't know. I fist pumped him on the way. I'm like, hey, where are you going to work?

Starting point is 00:34:43 Yeah. So I don't, I'm obviously, I'm told them, I'm not your boss. When you're here at work, you work the right way. I'm a mess. You don't directly under Andrew, you don't listen to anybody especially out of it. No, I said, you know, Andrew's in charge.

Starting point is 00:34:56 Do he tells you and do a good job? And so hopefully he does. He's a hardworking kid smart kid, so I think he will, but we'll see. But it's funny because I know Justin told me that he told him to, because he's in training right now, and he goes watch us and then figure out how to roast us. Now, dude, he's gonna roast me the most.

Starting point is 00:35:13 Oh, I can't wait. For sure. I hope so. For sure. It's a great way to get behind the scene cash tips. It's good, A. It's good to be on that. It's good to be on that.

Starting point is 00:35:21 All south space. You know, like, three on a stream. Yeah, you're grounded. You know, next day at work, you know, of the edited video. Holy shit, what happened to my face? Yeah. I can't wait to hear his experience

Starting point is 00:35:33 and what I can't wait to hear Andrew. I haven't got a chance to talk to Andrew about how the process is going because this is now what a second or third day he's been training. I think so. Is that right, Andrew? A couple days, yeah.

Starting point is 00:35:42 Yeah, I think so. Yeah, it's cool. We'll see what happens, but it Yeah, okay. Yeah, I think so. Yeah, it's cool. We'll see what happens, but he was excited because I think this is kind of along the lines of what he may want to do in the future, because he's got some artistic talent and some tech of course. Yeah, I've seen some of his drawings, so he's still, yeah, very much. I don't know where he got that from, but I didn't get it from him. I was going to say, yeah.

Starting point is 00:36:03 Bro, I came in draw square. I don't know how he got that from. Yeah, you can get it from me. I'm gonna say yeah, bro I came and draw square. I don't know how he does Because that's so hard It's why I tried to tie a key I worked you guys ever play a dictionary with me Forget it. You know, it's what you have day in the life You have day in the life and and I always forget to tease you about this because people always say you always use the The default the purple. Yes, the default purple colors text. It's Zero time put into like the creativity

Starting point is 00:36:32 That's why I got all the views or make sure you put all your food because that's like I always forget to To like do the whole thing with oh speaking of food you guys tell me about this lasagna you had that you Get your naked's mad because I call it a lasagnaonga. It's technically not a LaZonga But I'm actually hold on that's all mine No, I had a list. I had actually not a LaZonga. No, no So the I knew that the next time we had a butcher box commercial I wanted to talk about it because we use we use all butcher box meat in it and it's so I call it a LaZonga I'm like, what are you? Well listen? I'm going to take a cake. So we use the butcher box,

Starting point is 00:37:06 a butcher box ground beef. We use the butcher box sweet Italian ground sausage. So if you guys haven't ordered that in there, that's amazing. That's the nickname you call me. So saute mushrooms, half a small onion and garlic, one box of quinoa pasta, one jar of traditional spaghetti sauce,

Starting point is 00:37:24 one cup mozzarella, one cup parmesan, and then we just basically cook it in a, you know, we bake it. Yeah, we bake it at 375 until the cheese is like golden brown. And that's a, I- The macros on that, you know? Yeah, you know, I haven't broke the macros down on it, but I mean, it's, and there's, I'm pretty heavy on the cheese, you could totally, if you wanted to make it like a light dish, you could cut the cheese in half, but I like it all cheese. Oh, that's me.

Starting point is 00:37:47 Yeah, no, I agree, Justin. I think that more cheese. Yeah, I mean, it's a, it's a, we make it so meat heavy. It's a very high protein mill and the pasta is, It looks really good. It's bomb. Yeah, it looks really good. I mean, it's like, so it's the song,

Starting point is 00:37:59 a rigatoni, is it like a different, yeah, that's similar to that? Yeah, it is, yeah, it is different. So you, I know things. You put, just, it knows a different, yeah, that's similar to that? Yeah, it is. Yeah, it is different. So you put, just in those a lot. So it's the sausage. Yeah, and what else? And the ground beef. And the ground beef.

Starting point is 00:38:14 Yeah, that's good. Oh, and it's mostly that. Like we do a lot of that. And then you just, and we do one box of the, and it makes a big Pyrex like this. Hey, their sausage isn't bad. It's really good. No, it's hard. You know, it's hard to find goodrex like this. Hey, their sausage isn't bad. It's really good. No, it's hard.

Starting point is 00:38:26 You know, hard is a fine good sausage. It's, well, no. We've talked about the, the, the hair-titch pork thing. I'll make a joke, Justin. Are you trying so hard that's making it? Yeah. Yeah. I had almost exploded.

Starting point is 00:38:36 Yeah. Yeah. No, you need to try this. This is like, this is right up her alley, dude. Oh, it's a delicious dish. It's, it's delicious, man. And it's a pretty simple to make. It's kind of your favorite ingredient, Justin. Cheese, meat. Oh, it's a delicious. It's a delicious, man. And it's pretty simple to make. It's kind of your favorite ingredients, Justin.

Starting point is 00:38:46 Cheese, meat, you mean fuck. Yeah, that's all I knew. You're ready to go, dude. No, they actually, they have, look, I'll tell you something now, no joking aside, try to hold it in Justin. It is hard to find good sausage. It is really, really hard. I swear to God, so, and, you know, my, we,

Starting point is 00:39:03 you know, that's a part of, I guess, a tie in cuisine or whatever. And you go to the grocery store and you buy all the different, they're disgusting. They're all, it all tastes like breakfast sausages or something like that. Nobody knows how to do it right. They do a good job. No, they do a phenomenal job. Yeah. So, there you go. I cooked it. So, if you saw it on my story, I think last week when I did the day in the life or whatever it was on a sausage safari. There's the rest of the. I mean, I just picture like the best sausages. I picture like I mean to one of those like open air. He's like Columbus, just you know, like, is that too much?

Starting point is 00:39:33 Is that too much? If I send you that recipe, is that too much for you to put it in the show notes Andrews that like overkill? No, great. Okay, I'll send it over to you then. So I would love to see you guys trade hats real quick just so we can see how big Justin's head is.

Starting point is 00:39:45 Cause I noticed the buttons on the front of it. Look at that. Bro, we're gonna like level three. I have a big head, dude. I got a big ass brain in there. I have a narrow head, so I definitely don't have. That would be like a bucket on me for sure. No, one of those guy play football.

Starting point is 00:40:01 I kill him people with that. You guys ever watch him play Bons Adventure when you were kids? You could look that up and you put that up and the Bunk's Adventure, it's a video game about Justin. Move your head. Hey real quick, I hope you're enjoying the podcast.

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Starting point is 00:40:56 Head over to mindpumppartners.com. Click on Zeybiotics, use the code MindPump22 for a discount. All right, here comes the rest of the show. Our first caller is Noah from Georgia. Noah, what's happening? How can we help you? Hey, what's going on guys?

Starting point is 00:41:11 It's happening. Hey, so my name's Noah. I am in the army and my question kind of revolved around getting crept for Ranger School, which is coming up here in a few months. I know you guys can see my question from before, but I'll just kind of recap it. I'm currently in an Army School through the middle of May, and I'll transition right into Ranger School. And so my biggest question was just preparing my body

Starting point is 00:41:36 and my mind for that task. It's a physical and mental beat down. Injury prevention is pretty important to me, as that's the number one way people get recycled out of it, as well as going in with a good base of strength. I have a background of athletics and bodybuilding, listing, that's how I got into exercise, but just recently started transitioning more to the strength world.

Starting point is 00:42:00 So I just wanted your guys' opinion on the best way to prepare my body before that challenge. Yeah, so Noah, let me ask you a couple of questions because I've trained a few people who were, who were Rangers in the past and also other elite military service people. So like Navy SEALs, for example. And the, the, the two reasons why people tend to not pass

Starting point is 00:42:23 is injury and then the other part is the mental aspect of it. They said, and this is what I heard from several people, I'd love your confirmation on this, that it's rarely lack of physical fitness, but rather either injury or the mental aspect. Is that true? Absolutely. Yeah, that's what everybody that's been through it has said.

Starting point is 00:42:44 Okay, so in other words, usually just to get in there, you got to be pretty fit anyway. So we want to focus on the mental aspect, that's something that I think that's up to the individual. There's lots of stuff I guess you can prepare for that. And some of that I think is trained into you and others is just how you view certain things. The other part is the injury prevention, and I would say your goal should be to,

Starting point is 00:43:09 obviously you want to maintain your fitness, but your focus should be on being as healthy as possible going into it, because they're going to over train you. They're going to push you to the limit. And what you want to think about it this way, right? So let's say you have a bucket that represents your physical health. You want that bucket to be as full as possible because they're going to be pulling from that. What you don't want to do is train so hard that you go into Ranger School and you're already

Starting point is 00:43:36 got a nagging knee injury kind of feeling stiff already kind of on the line of overtraining because you pushed yourself too hard. I feel like that would set you up for failure versus going in there fresh with healthy joints and good mobility. So my focus would be on maintaining fitness, but going in and feeling as mobile and healthy as possible. Well, remind me what the test looks like, right?

Starting point is 00:44:02 I know you have to rub for a certain amount of distance. I know any of the due time and any of the swim. I know you have to do push-ups and I have to climb over a wall. What is the test look like? Yeah, so to get in, they have what's called the Ranger Physical Assessment. It's two minutes you have to hit, I believe it's 50 push-ups, 60 sit-ups, 60 chin 16 ups, and then a five mile run in under 40 minutes. Then there's a 12 mile run in less than three hours. It's about a 15 minute pace. There is kind of a swimming test. It's more of a, just can you do it?

Starting point is 00:44:37 It's not necessarily a huff thing. It's a more of a mental challenge. But then, yeah, once you're in the school, it's a lot of time on your feet, a lot of time taking a knee with a heavy rock. So yeah, that's where a lot of injuries come from. It's just that constant, constant load on the shoulders, on the back. But yeah, those are the tests to get in. Yeah, so I think I think my training would, would emulate that, right? So I would probably, I wouldn't be training during the week the full test,

Starting point is 00:45:06 but I would break up parts of the test and be practicing that, leading up to that. And I think that's probably gonna condition you the best for when you get into a ranger school. And I'd be very cautious on how much the other stuff, like I'm not gonna be chasing squat and deadlift PRs. I'm not gonna be like getting bodybuilder bulky. I wanna be lean and conditioned and able to do those things

Starting point is 00:45:28 that you're gonna have to be doing for your test. Yeah, now I wouldn't be too lean by the way. No, you don't wanna go into this shredded. That actually, yeah, that could be detrimental. I would aim for like, I don't know, 13 to 15% body fat because when you're in that school, you end up losing weight and you don't want to be too lean, otherwise you don't have much of a buffer. Okay, so what's the timeline with this, too, because in terms of like Adam's advice, I

Starting point is 00:45:56 would go in that direction, but more towards the end, kind of leading up to that point where you're focused a little more on endurance, because in the beginning, if you have time to really structure a good foundational strength emphasis to get you strong and then also simultaneously add mobility sessions in between something like a maps performance start where we kind of scale that in into the season typically for athletes. This is something that I would probably focus a bit more on.

Starting point is 00:46:26 So that way, your joints are what you want to preserve. Your joints you want to have a healthy going into that and be as top shape with that as possible because they are going to really grind you to pretty much smithereens. So what's the time? What's the timeline? What's the timeline look like? So what's the time? What's the timeline look like? Yeah. So currently the school that I'm in, it's not, quote unquote, a Ranger press, but we do a lot of the tasks from Ranger School. We also are spending a lot of time in the field.

Starting point is 00:46:56 So that's been, I've been here since the first week of January and graduate the end of May. That's been the toughest part of that is sometimes Monday through Friday, Monday through Thursday, we're out in the field. So once that school is complete, there is at minimum a two week other school that I have to go to as a National Guard member to prepare myself for Ranger School. And then once I'm in, it's a 62-day course. So that just depends on slots too. Like, best case scenario, I'm in there the first week of June, worst case scenario. I could be waiting around here until August, September, waiting for a slot. But right now shooting forward that June timeline to get started. Yeah, I can't stress this enough. I would say mobility should be a focus. I would bet your fitness now is probably good enough to pass the physical test.

Starting point is 00:47:46 Am I wrong on my right? Yeah, I feel like I'm in a pretty decent spot. Okay, so I'm doing pretty good, but I won't fail those tests. Yeah, so I would maintain, and then I would focus on mobility, so your joints are as healthy as possible. And I would go into it,

Starting point is 00:48:03 rested, healthy, feeling like you have some room to get broken down. So I would really focus on sleep, I would focus on stress management. Like you wanna go in as fresh as possible because they're gonna be chipping away at you. So what does that look like training-wise for him? Cause what I'm trying to wrap my brain around,

Starting point is 00:48:22 cause I don't know if the full blown performance would be ideal depending on what your days look like right now. Like what does out in the field room, because what I'm trying to wrap my brain right, because I don't know if the full blown performance would be ideal, depending on what your days look like right now. Like, what does out in the field look like? Is it pretty strenuous as it is? Because if you're doing a lot of physical stuff already, throwing maps performance on top of that, maybe too much. So I'll be concerned about what that, what is your week kind of look like? What is it when you go out in the field and you're training?

Starting point is 00:48:45 What is it pretty taxing physically? What's it like? It is. So once the other one for out there, it's pretty much a tactical environment where your pulling security running patrols, which means you're moving a lot with a heavy ruck on and you're not sleeping pretty much hardly at all. And that's that's the majority of what the weekdays look like. We usually are back Thursday or Friday morning.

Starting point is 00:49:09 But then the weekends are free, and that's been my time to focus on recovery, getting good sleep, and getting to the gym when I can. But yeah, I feel weeks, the PT and the gym aspect of it is just kind of non-existent, because you just don't have time while you're out there on top of all the other stuff that's going on. So that's been the struggle.

Starting point is 00:49:29 I wouldn't add anything except mobility work. Are you, you said the weekends for you to rest or recover, does it feel like you need that? Like you get to the weekend and like, man, I need to get some rest. For sure, that Friday night, I feel like I got hit by a bus and then depending on the sleep that I get that night, feel good going into the weekend,

Starting point is 00:49:48 but yeah, just the long weeks in the field with little sleep, they're taxing for sure. Yeah, dude, I'm gonna tell you, mobility is all I would add and recovery's type stuff. I wouldn't add anything to improve, keep fuel in your body, you know, in terms of nutrition as well. Yeah, I wouldn't try to add anything

Starting point is 00:50:04 to improve physical performance because you're already on the line. And if you go into Ranger School already, almost over the line of over training, or over doing it, it's gonna be real rough. So I would just focus all your energy on recovery, mobility, sleep, stress management. That's what I would focus on.

Starting point is 00:50:23 Cause your fitness is already there. You can already pass the fitness test. So, I like you need to improve anything. All you're trying to do is maintain. And that's very different, right? To the intensity required for me to build strength or muscle or performance is different than the intensity that's required to maintain. So, I would, it's, I think this is going to be almost entirely about your mentality. Can I maintain my fitness and not try to improve anything, simultaneously, work, maintain mobility, and improve my energy and feel better and sleep and recover better.

Starting point is 00:50:57 That'll set you up better than trying to improve anything right now, because you're already pushing yourself. No, do you have mass performance? I do, yeah, that was actually the first program I bought. So yeah, I would focus on the mobility days. I'll just get Maps Prime Pro. I'm gonna, do you have Maps Prime Pro? I do not.

Starting point is 00:51:15 All right, let me send that to you because in Prime Pro, there's mobility movements for different joints of the body and with that, you can pick and choose what you want to do and literally spend, you know, 15 minutes, twice a day, on different mobility movements in there for different parts of your body. And do them in ways that feel recruperative. I think that'll be your best bet. Yeah, you're gonna adapt real quickly

Starting point is 00:51:36 with all the conditioning that they're gonna throw at you. So, yeah, it's really just about keeping your bodies healthy and recovered as possible now going into it. And then your mental Discipline is gonna be challenged and that's like pretty much just on you about the only thing I would let I would I would consider some body weight stuff I would let them do sit-ups pushups body weight pull ups. You're already feeling dead by Friday. Well, I mean that's I would let you when you feel good Right, so if you felt like this was an easier week or you felt great, you felt rested or maybe on Sunday, and you wanted to do something, I would do the things that you're gonna be required

Starting point is 00:52:08 to do in the test and they would be bodyweight type stuff because it sounds like you're doing enough conditioning through the week. Yeah, just think of it this way. No, it's like, if you don't have the fitness now, then yeah, you'd have to improve your fitness in order to do what you wanna do. But if your fitness is already there,

Starting point is 00:52:26 now it's just a game of, can I go in feeling as good as possible? Because you know what they're gonna do when you're in the school. The goal is to see who breaks, right? Their goal isn't to improve your fitness when you're in a ranger school. The goal is, let's see who can go through this.

Starting point is 00:52:42 Endure it. Endure this and you know,, fresh feeling good versus you, almost over trained, pushing to the limit, like which version of you is more likely to be able to survive, what they're gonna throw at you. You know, I'm gonna argue all day long that it's the fresh kind of healthy version of you. So that's what I would try and do.

Starting point is 00:53:01 I would try and go in as feeling as good as possible. Awesome. All right, we'll send over Prime Pro to you. And by the way, thanks for what you do, huh? Hey, and thank you guys. Yeah, no problem. Keep it safe. One of the coolest things is, I mean, I've learned so much from you guys. I was a personal trainer in the past. I've learned so much, but the coolest thing has been getting my wife to listen as well and watching the way she approaches fitness transform. So I just thank you guys so much for that. Oh, good to see you.

Starting point is 00:53:29 Awesome, awesome. Thank you, Sean. Yeah, that has to be one of the hardest things to understand for someone. Athletes too, right? Athletes will go into season and, or they're in season and they're like still trying to improve their performance. It's too much.

Starting point is 00:53:43 If you just try to stay healthy when you're pushing your body like that, you're gonna do way better than trying to cause, trying to improve is like, you're pushing your body harder to get those adaptations. Well, if you're already at the limit, you're asking for trouble, especially when you go into, you know,

Starting point is 00:53:58 60 something days of them trying to break you down. You're asking me real hard. Well, that's just, yeah, you're gonna fight your athletic mind of always trying to break you down. That's gonna be real hard. Well, that's just, yeah, you're gonna fight your athletic mind of always trying to pursue something like really intensively hard. And it's like your job as a coach is to pull that mentality back a bit

Starting point is 00:54:15 to keep them healthy and fresh and keep the longevity of their performance throughout the season. Yeah, I feel like it's a common theme for people that have have an athletic background or someone like this that, you know, those people have the tendency to overdo it. Thinking that, you know, I'll muscle my way through it or more is better and you're constantly having to pull back on them.

Starting point is 00:54:39 Like, they don't need to do that. I think that, you know, speaks to the athletic mindset of, and there's some value to that, right? That's why I think it's why it's such a challenge and what we're always having to have this conversation is. That's why I asked them, like, do you think you're fit enough now? Right. That's a totally different answer. Oh, yeah. Yeah. And there is, there is, you know, there's benefits to training your mind to push beyond, right? And to gain that mental fortitude, but at the expense of potentially wearing down your joints

Starting point is 00:55:10 or not allowing your body to recover, there's a very fine line there. Just to get into these training courses, you're already good. You know what I mean? It's not like anybody can sign up for it and then get in, you get accepted. So he's already, you have,

Starting point is 00:55:27 when you look at the pool of people that are in Ranger School or Navy, the seal, you know, train or whatever, you're looking at fit, good, like well trained people. Now it's, okay, now let's separate the best from the good. So it's rarely an issue of fitness. It's from the people I've talked to at least. I have no experience in this.

Starting point is 00:55:48 No, no, no, no, I've read that and seen that firsthand. It's not at all. In fact, if you were to look at a lineup of bodies and we were judging by that, it's not the guys who pass and kill it are not the ones that look all jacked. And they're not the most physically impressive, it's the mentally tough.

Starting point is 00:56:05 And too, and like he said, this has been a problem with a lot of guys' you know, bodies breaking down through this process which eliminates them. So it is really at high priority that your body's in a healthy condition in state for you to be able to preserve its weight. Yeah, I did like that.

Starting point is 00:56:21 I had the opportunity to talk about body fat percentage because when people think super fit, you know, ready to go through the challenge. They can cover them magazine. You don't want to go, you do not want to go into something like this. It's seven percent. No, the reason why I said lean because then it's questiony. Actually, you said you needed to lose 35 or 40 pounds. We never touched on that.

Starting point is 00:56:37 That's a big difference. Yeah, yeah. So I'm like, you know, you getting leaner is going to help dramatically. If you're carrying an extra 35 pounds on you and you're going to a range of school or a seal school because a lot of stuff is body weight, like reducing your body weight and getting your body fat percentage down is gonna help tremendously.

Starting point is 00:56:53 Doug, what is the success rate of range of school? Is it less than half? Oh, it's gotta be. Oh yeah, I would imagine. It's gonna be. Really? More than half fail? Yeah, because again, to your point, I would imagine. It's gonna be. Really? More than half fail?

Starting point is 00:57:05 Yeah, cause again, to your point, I've trained some Navy SEALs and it was like, it was like probably, I don't know, like two percent or something, like a crazy. I think it's better. I think it's more than 60% fail or. So only 46 seed. Yes, wow more than.

Starting point is 00:57:18 And there's already a selection by, that's why that's kind of crazy, right? Like if you're going to range your school, you're already the, you know, the 1% of that group, right? And then to know that more than half of your friends are going to have. Have you ever watched like what training looks like? What I have like reality show? Yeah. You got to believe that that's that's a edited,

Starting point is 00:57:39 cleaned up version two of it. Really happens with the cameras are off. Of course. Yeah. Yeah. Well, this is what we can show you. Yeah. Right. That's I can show you like messing with their sleeve cameras are off of course. Yeah. Yeah. Yeah. Well, this is what we can show you. Yeah. Right. I can show you like messing with their sleeve, all the other stuff. Yeah. Yeah. Our next caller is Austin from Michigan. What's up, Austin? How can we help you? Hey, guys. I hope you're all doing well. So before I get into the question, I just want to thank you all for all of the

Starting point is 00:58:01 content you put out, especially for trainers like myself, it's a really good reference tool. So my question is about maps performance. So for a little background, I've been lifting for about eight years. Most of it's been like powerlifting, style training. I would say about three quarters of it was that style of training. In October of 2021, so this past year, I did the first phase of maps performance.

Starting point is 00:58:33 And then right after the first phase, I kind of like sporadically signed up for a powerlifting competition with a friend. So then I ran, I went from that and then ran in Maps PowerLift. I did that from start to finish. And then that was, let's see, that finished end of January, beginning of February-ish. And then from there I decided to try like an Olympic weightlifting style program. And I'm sure you guys are familiar with Barbell Medicine. I purchased their Olympic weightlifting program and tried that out. And the whole purpose of it was I wanted to increase my vertical.

Starting point is 00:59:13 And not the whole purpose, but it was like a big thing. And I just wanted to learn something different. I did that for like a month, maybe three weeks. And then I started playing some pickup basketball. Again, that I haven't known in a while. So then I started playing some pickup basketball. Again that I haven't known a while so then I thought, you know, I should probably do something that's more athletic minded so I started getting back into maps performance and I was just wondering especially with my history of constantly training in like the low rep range for the majority

Starting point is 00:59:43 of my time and especially the fact that I for the majority of my time, and especially the fact that I did it specifically that leading up to this. And then with that block of Olympic weightlifting where I'm doing like, cleans and things like that, should I go just right into phase two of maps performance, or should I start the whole thing over from the first phase? Yeah, Austin, you know, it sounds like you could use phase two. Yeah, but you know what you remind me of when I would interview people for when I'd hire people at the gym and they'd show me the resume and it'd be like, you know, the last two

Starting point is 01:00:12 years I've had 17 jobs. I'm like, oh, what's, why you switch around so much? You switched around a lot and you do Olympic lifting for three weeks. That's like a very short period of time to learn Olympic lifting. Yeah. So here's my question to you. Are you going to follow maps performance all the way through?

Starting point is 01:00:27 Yeah, and I've followed some of your programs for all the way through. I followed maps, power lift all the way through, and maps strong all the way through. Cool. I really liked both of those. And the only reason I stopped the Olympic weight lifting was just because I wanted to get quicker laterally.

Starting point is 01:00:44 And I didn't think I was going to start playing basketball again. I just did it sporadically. It was like, man, this is fun. I'm going to get back into it. I feel like I should be doing something that has more movement outside of just one plane emotion, essentially. Well, two ways I would do this. I would either do one week of phase one and then get into phase two or I would do an

Starting point is 01:01:05 In addition an extra phase a week of phase two So you can go into phase two. I would do an extra week though. I wouldn't do Three weeks of it. I do four weeks before moving on to the next day The truth is though nothing is wrong with where he I mean he could literally start anywhere It's been long enough that it's not I get this question a lot So I'm glad we're answering it because I get it in my DM all the time where someone's like, you know, started one of our programs straight away for a little bit or got sick or was out for a month or two

Starting point is 01:01:30 and then they're like, should I pick up where I left off or should I start over? You've been doing something different enough than that that you could technically start back all over if you wanted or pick up right where you left off, but there's not a wrong answer here, I don't want to. Yeah, no, I agree with that. I also, though, too, like just from what you've described

Starting point is 01:01:49 in the last, you know, a few months or whatever, if your training has been very, you know, predominantly sagittal plane driven type training, correct? So I do think you're gonna get a lot of benefit, you know, mixing that up and giving your body new stimulus and really like challenging the joints from different angles that way. And that's phase two is really good for that specifically. And the mobility sessions on top of that, just to start really reinforcing the, you know,

Starting point is 01:02:16 stability and structure, you know, around the joints, if you're trying to pursue something explosive like increasing vertical jump, okay. So we need to really reinforce these joints to be able to handle that kind of excess force that you're going to need to then apply around the ankles and ease everything else. Why do you think about what I said about adding an extra week? Because I feel like you would benefit from an extra week of phase two. Yeah, definitely. I think again, I think that's been something that you've sort of skipped

Starting point is 01:02:46 past and then kept going. And so I would I would live in phase two for, for, you know, as long as, you know, four or five weeks. Yeah. I think that's a good idea. As far as vertical goes, if you're not following Paul Faberitz, PGF performance, I mean, I can't block it.

Starting point is 01:03:03 Yeah, I love his content. Yeah. Now he's the goat when it comes to vertical jump. So I mean, and I know he has a program along along those lines too. So if that's something that you are really trying to pursue Nothing's going to do do anything as far as programming better than then probably following his program for vertical. Now you already have a masterformance right Austin? Yes, they do. And you're a trainer. Yep. Do you already have a match performance, right Austin? Yes I do. And you're a trainer? Yep.

Starting point is 01:03:27 Do you have a maps prime pro? I do. I have maps prime and prime pro. I use them very very often. Thank God I was like, I was waiting for Adam to explode. He said, you're an asshole. Yeah. I would also, I would utilize a lot of maps prime pro too for someone like you, because like

Starting point is 01:03:43 you said, you're so powerlifting experienced that the mobility in Prime Pro is gonna be really valuable to someone like you. Okay, awesome. All right, man. Thanks for calling in, huh? Yeah, thanks for having me on. Appreciate it.

Starting point is 01:03:57 Yeah, I tell you, a lot of sagittal, you know, plain, tight people have no idea how much they would imagine if you were playing tight people. Yeah, you know, playing tight people have no idea how much they would spend. Scent of a playing tight people. Yeah, I know, that's not funny. What if dude, it just happens, I mean, it's, yeah, you just realize you just naturally gravitate to that because it's just what you love to do.

Starting point is 01:04:19 But they have no idea the value that we get from training in like phase two math performance for four or five weeks. And then going back to the old training, it'd be like, everything's geared around that, right? In the gym. It's all set up for primarily sagittal training. So it takes, it takes some effort to get outside the box to really move your body laterally,

Starting point is 01:04:40 to twist and rotate. And I mean, it takes some good programming to introduce a lot of stuff. It sounds like he has that common trainer disease too of wanting to do kind of everything. That's what he was this way. You ever get that by the way, you ever get a resume? You look at it and you're like, wow, he worked at 15 places in the last year. Yeah. I'm not going to hire you. Those are red flags. Yeah. You're not committed to anything, guy. Exactly. I have tons of experience though. Not the same thing.

Starting point is 01:05:05 No, I think girlfriends. I have tons of experience though. Not the same thing. No, I think girlfriends. I think that phase two of mass performance is so valuable to people who are interested in stuck and plateaus when it comes to building strength in the traditional lifts. Like you do four or five weeks of that, go back to your original training, watch what happens. Massive benefit.

Starting point is 01:05:20 Our next caller is Emily from Canada. Emily, how's it going? How can we help you? Good. How are you guys? Thanks so much for having me. Yeah, no problem. All right. So my question revolves around reverse dieting.

Starting point is 01:05:33 I have been reverse dieting for five months, and I'm kind of just looking to lean out of it for the summer. So I'll get going with some background information. So I was a competitive dancer my whole life. Eight, whatever I wanted, just for an awful of the calories, I'd dance four to five nights a week. I then quit dance when I was 14, still eight, anything I wanted, then when I turned 15, I wanted to lose weight. So I did my research and I learned I had to be in a calorie deficit so I went through a period of time eating

Starting point is 01:06:12 600 to 800 calories and I know that was very wrong so for a few years I never really went over a few years, I never really went over 1400. I had a coach who once put me up to 1700 right away, gained some weight from that, and when I was done with him, I ended up going back to around 13 to 1400. And so early November of 2021, I, after listening to you guys for a while, I was like, I need to reverse diet. And I have gone from 1300 calories to about 2400 calories in five months. And I have, I have not gained a pound of weight. That's awesome. Yeah, I don't.

Starting point is 01:06:57 I'm like confused because I was expecting I was ready for that. I changed my training from hypertrophy based, always, to strength. I have not really gone over eight reps in about five months. So I just bought your power bundle, actually. Those are the two programs I've wanted to try for so long. I wish I had powerlifting during the server-stiding phase, but I'm wondering where I should go

Starting point is 01:07:26 from here. I'm not sure it is hard for me to eat over 2300 calories now. My appetite is just going down. So I feel like I'm in a okay place to cut, but at the same time I'm like wondering, I never even really got into a big bulk. Like I used your macro calculator and it said I should eat about 2600 calories, but I could never I never even really got into a big bulk. Like I used your macro calculator, and it said I should eat about 2600 calories, but I could never really get above 24, 25. So I'm wondering if I got the full benefits

Starting point is 01:07:55 from a bulk reverse diet, and if I am in a good place to cut a little bit. You're in a phenomenal place. Yeah, you're doing awesome. You're in a phenomenal place. Yeah, you're doing awesome. You're in a phenomenal place. Really? Yeah, no, to go from 1400 to 2500 calories is incredible. And to not have put on any real body fat,

Starting point is 01:08:14 even if you did put on some body. Did you get stronger in that period of time? Yes, I know my lips have definitely increased. And I'm not sure if it's from lifting low weights. I never really did that in the past. I would try for like one rat maxes, but I never did like five by five, six by four, stuff like that. So I have noticed getting stronger.

Starting point is 01:08:37 You did the perfect thing, right? So you transitioned into a training modality that you don't ever do, and you've started to increase calories, focusing on strength. Like, and they're the ideal situation. You're exactly what I try and do to any client when we first get started is,

Starting point is 01:08:56 I wanna build their metabolism up to a place to where you say exactly what you just said, which is, I have a really hard time getting to 2600 calories, just a lot of food. And you comfortably could go down the other direction and be totally fine. That's where you want to be. This is a perfect place to start a nice little cut. And then as far as I guess what programming, have you ran strong?

Starting point is 01:09:21 What else have you done of ours? No, I have never done one of your programs. So I'm still eating about 2300 calories, 2400 calories per day, depending on my appetite. I was planning to start cutting. It's not like I'm bikini competitor or anything. I just have never went in a phase to try and gain a lot of muscle. I've always wanted to gain muscle, but I've never really tried to eat enough and train to build muscle. I just want to cut just to see some of my progress. I will definitely do this again next year and hopefully increase my resting metabolism

Starting point is 01:09:57 even more. I do want to try strong starting April, I guess. Strong's going to be great. Also, you got stronger. I wouldn't be, I mean, it sounds like you probably did get leaner and built some muscle through this reverse diet process. I feel like. Well, if your weight stayed the same and you're stronger

Starting point is 01:10:16 and you're doing that many more calories, you probably built some muscle and burn some body fat. Yeah. Yeah, I also didn't do any cardio. I like, I inclined walks sometimes, but that's just for like mental health, just relaxing, walking. It's almost like I haven't really done much cardio. It's almost like we tell the truth when we tell people. You guys see what happens.

Starting point is 01:10:36 Yeah, we're like oracles. No, it works. It works like this very consistently. We're just working with your body instead of against it. And you know, here's something to consider, right? A couple of things. One, you probably built muscle and burn body fat as evidenced by your strength, increases,

Starting point is 01:10:50 and the fact that your body weight didn't change and that you can eat so much more. And then the second thing is this, is that there's a range of calories your body will burn with your current lean body mass. In other words, your body can learn to become more or less efficient with calories, and your body has learned to become less efficient with calories, which is good thing, because

Starting point is 01:11:08 now you can eat so much more and stay relatively lean. Now, if your goal is to get a little leaner, you could totally cut from here. I think you're in a good position to do so. Although, I would say, if you're kind of comfortable with your current body fat percentage, just see how strong you can get, because the longer you stay here, the longer you stay in this position where you're eating and fueling your body and getting stronger, the easier it's going to be to get lean, and dare I say, it might start to happen on its own. I've seen this happen with clients before where they boost their metabolism, they're lifting, they're getting stronger, they're just staying active, they cut out all the crazy cardio, just like what you're saying. And then they just slowly their body just gets leaner and leaner and leaner on its own without them having to cut

Starting point is 01:11:53 calories. What a great position to be. And so if you're comfortable and you're like, you know, I think I could stay like this if I if I had to, let me just see what'll happen. I would say just stay where you're at, follow strong, keep getting stronger and you'll probably get leaner. It might be a little slower but you'll get leaner actually. You could also do this though. This is great is that you're in such a good position. We have lots of options, right? So you can almost do any program. I would love to see. I would be based off of what you're telling me. I would throw you on a two week cut and then go then throw you you back on higher calorie and focus on strength. So like if you want it to reveal some of the muscle

Starting point is 01:12:29 that you've probably built by leaning out a little bit, I mean, where your metabolism at, all the strength you build. And you're like 1800 calories. Yeah, you drop for two weeks, drop for two weeks down to like 1800 calories, and I guarantee you're gonna lean out nice. And then after that two week bump them back up and

Starting point is 01:12:47 Then you know transition into one of the programs. I don't know where you're at right now on the programming But you know any of those are gonna be great. You know, I'm gonna have a couple of the questions for you Okay, you mentioned when you were 14 15 how old are you now? 18, okay, so that was only a few years. You're still real young I'm 18 almost I can okay so that was only a few years you're still real young How do you how do you feel about your obviously it's changed okay, but how do you feel about your relationship to food if you Or if do you feel and you have to be very honest? Do you could you see yourself going in the opposite direction if you start to cut where you get obsessed with cutting more and more and more or do you feel like this? behind you? Sorry.

Starting point is 01:13:25 I don't think so. Okay. I love where I'm at right now. I think I'm eating a really good amount of calories. It's hard for me to even get over 300 grams of carbs. Every single day, my macros are around 140 grams of protein, give or take, sometimes down like 120, but I weigh about 140 to 145 fluctuates throughout the day, but I haven't gone over 145 throughout this whole process. So, I started at 140.

Starting point is 01:13:54 How tall are you? I'm five four. Five four? Yeah, you got a good amount of muscle too. And if you feel, so here's a deal, like you could definitely do what Adam said, or you could just stay where you're at. Here's what's a deal, like you could definitely do what Adam said, or you could just stay where you're at.

Starting point is 01:14:07 Here's what's going to happen. Here's what I think. If you stay where you're at and just keep getting stronger, I think you're going to just get leaner slowly. You're just going to keep getting leaner slow. Your body is working so well for you. Let me ask you this. How's your energy?

Starting point is 01:14:19 How's your sleep? Do you feel sharp? Does your memory feel good? Do your hormones feel balanced? Does everything feel like it's in alignment? Since I've been eating more, I've noticed my skin has gone so much better. I don't break out as much.

Starting point is 01:14:33 I feel really good energy. I did just start a new job. I work at Starbucks. And so I do have a lot of 5, 30 AM shifts. I work the mornings a lot. So on those nights, the lowest amount of sleep I get is six hours, but that is really low for me and I try to aim for at least eight hours

Starting point is 01:14:51 every single night. So my sleep is normally very good. And hormone tough and good. Yeah, I was just gonna say, how do you feel with your moods and your hot cold tolerance? Do you feel like you're warm more often, cold more often? Or do you feel like you're warm more often cold more often or do you feel like you're pretty pretty balanced with that? Well I know when I was eating such localities I was cold 24-7 and it was like

Starting point is 01:15:15 one of the worst side effects of that it was awful being so cold all the time I feel like I've been pretty normal now. I live in Canada so it is pretty cold here so cold in the winter, of course. Because of your age and where you're at and where you came from, I would just keep you going. And I'd say, just get stronger. You don't think that she would benefit metabolically from doing a mini cut, consider she's been in a bulk for so long?

Starting point is 01:15:40 I mean, yeah, maybe, but she's so young and everything's like running on all cylinders. I mean, there's nothing, that's... You young and everything's on like everything's like running on on all cylinders I mean, there's nothing there's no that you don't want to fix what's not broken, you know, and I think she's crushing it And I'm telling you but based off what you're telling me I feel like if you stay on this and just you change the programming You're gonna see your body. Here's one of the greatest Things to witness is when somebody doesn't Try cut their food and they just work out and they notice improvements and performance and they start to get leaner.

Starting point is 01:16:07 It's really fun. You're like, oh my God, I'm just getting leaner. Well, you also, you are in a place to transition someone towards, you know, sounds like you got a good handle on macros and you've been tracking and are sent to move towards more intuitive eating. This might be a place where I take you and say,

Starting point is 01:16:21 listen, let's actually not stress about the calories, eat when you're hungry, make good choices. If I have you track anything, pay attention to your protein, make sure you hit your protein and take sounds like you're doing a great job already, mainly maybe just focus on that and not really sweat. Am I at 2,200 calories and my 26? Who cares about that? Go off of how you feel and eat and you know, you might be in a perfect place to actually not even worry about tracking. I mean, that's a good point because, you know, Emily, what Adam's referring to now is, you're in a good position to kind of find balance, lifelong balance with exercise,

Starting point is 01:16:52 with fitness and nutrition, you know, when, yeah, and once you really get that, definitely a goal. Exactly. Once you find that balance and you start to really fall in love with the journey, then everything's easy, okay? Once you don't, if you're just focused on the goals and the journey isn't something that you're necessarily

Starting point is 01:17:08 going to enjoy, it gets really tough. But if you love the journey, you're like, I really look forward to my workouts. And, you know, I'm not stressed about eating. It's not really stressful to me. And I feel healthy, I feel fit. I like the way I look. I don't have any huge, you know, critiques.

Starting point is 01:17:21 And, you know, it just kind of staying there, like this a long-term, amazing approach. And what's gonna happen is you get older, is know, just kind of staying there, like this a long term, amazing approach. And what's gonna happen is you get older is you're just gonna get more and more fit over time just by doing that. Like, you're so young, I mean, you're gonna get, you're gonna get into your 30s. Look, I'll tell you what, you stay on this track,

Starting point is 01:17:36 your fitness level's gonna be ridiculous when you're 30. You know, that's, and that's when most people are like, oh, it's over for me, your fitness is gonna be ridiculous. So, you're in a really good position. I think what Adam said is a really good point. I wouldn't stress too much. I think you're on such a right track. Just enjoy the day-to-day process.

Starting point is 01:17:54 And it sounds like you are. It sounds like you're enjoying what you're doing. So. Yeah, this month actually is like three years of me consistently lifting like six to five to six days per week. I always take a, so my split right now has been legs upper body, legs, chest shoulder triceps back and biceps and then legs again. So I am on a split right now.

Starting point is 01:18:18 I'm really excited to start with strong something totally new, never done it before. I'm really excited for that. And side note, I'm also in kinesiology in university, and I'm also taking my personal training certification. I should be getting that pretty soon. So yeah, fitness really is my number one fashion. Oh, hell yeah. You're going to make a great trainer too, just for more experience.

Starting point is 01:18:40 Thank you. I'm going to send you the intuitive nutrition guide. I think it'll be good reading for you. All right, so I think that'll be something that'll bring some value. And thanks for your story. I appreciate this. I think a lot of people listen.

Starting point is 01:18:52 Thank you so much. We'll get some value out of this. So yeah, I appreciate it. Thank you Emily. Thank you so much. Nothing feels better than to hear success story. Success story, right? Isn't that great?

Starting point is 01:19:03 What a great position to be in, like she's talking about. Yeah, there's no wrong answers. We could have sat there and probably talked for another 45 minutes about all the possible things that you could do. I just keep on part as a coach now. It's just like, I just can introduce something to you and you're going to benefit from it. Yeah, and I just keep thinking of her age. I mean, she's 19.

Starting point is 01:19:19 I'm like, oh man, the most valuable thing that she could do right now is to develop, is to continue to develop that good relationship with them. Well, that's what made me enjoy the process. That's what made me go, I mean, I would probably push her towards it in two to the meetings. Totally. You're figuring out this weight training thing. You've got it down three years consistent right now. You understand the importance of programming.

Starting point is 01:19:38 We figure that out. You've tracked macros and calories long enough to where you've reversed dieted from 14 to 12. Hey, let's talk about what it looks like to not have to track again. And naturally, you know, she may go through the linear deficits and this kind of weaving and out and she'll see, you know, success that way.

Starting point is 01:19:54 And you could hear in her voice the excitement and the happiness that she has around it, which just makes me so excited. And the fact that she's gonna become a trainer in coach, she's gonna be, she's gonna do a damn good job with her client. So that was, that was a good one. Our next caller is Steven from North Carolina. Steven, what's happening? How can we help you? Hey, how's it going, Matt? Good.

Starting point is 01:20:14 Hey, first and foremost, man, I just really want to thank each of you guys for the health and wellness that you freely share. But most importantly, what I don't think you get a lot of credit for is integrity and the character that you guys put in each episode. So thank you guys for that. I really appreciate it. Appreciate it. Thank you, Steve. Thanks, man. Yeah. And then, so just to go into the background, currently, I'm in, I wasn't made, phase one of Matt Tantaball. I'm in Phase 2. I'm training Monday, Wednesday, and Friday. I currently use an app to track my macros at about 205, 85, and 350. And I'm about 90% compliant with that.

Starting point is 01:20:54 I've got a couple of free meals in there. So about on average, I'm about 3500 calories a day for a week. And then currently probably around 220, 20, to 25, at about 18% body fat. Sleep is good, about 7, 8 hours. Obviously just listen to the episode this week. I need to focus on those things for about 30 days. But I got a two-part question for you guys today.

Starting point is 01:21:20 I want to be around 8 to 10% body fat for vacation in the first week of August. I just bought the transformation bundle at the first of the year. So I'm looking to what's the best way to utilize the transformation bundle for maximum results. Then the second part of that question is, my legs are my lagging body part and my skin. Is it possible to use the days off to bring up my quads and hamstrings? You're not going to need to with the programming. The programming, you're going to be hitting your legs three times a week in there, so they're going to come up, I promise you. I think I would be

Starting point is 01:21:55 worried about you doing extra work in overtraining and then actually hindering our results. Has Mapsesthetic in that bundle? Transformation? Hendering our results as a map's aesthetic in that in that bundle transformation. Yes Anabolic performance and aesthetic. Yeah, sir with aesthetic you can do the focus sessions with a little quad and hamstring But I would do that the end so yeah, when it gets there He's not even gonna be there by August August. He's gonna be in the second program. So he's but I mean You it's gonna you're trust me your legs are gonna develop Following anabolic the way you are right now. They definitely will come up that way But I mean, it's gonna, trust me, your legs are gonna develop following anabolic the way you are right now. They definitely will come up that way.

Starting point is 01:22:29 So the legs thing, I'm less worried about that. And as far as the transfer, just transforming to 8% to 10%, that's all gonna be our nutrition. I mean, the programming's taking care of what you need to be doing there. It's really gonna come down to diet. And you kind of already alluded to like, yeah, you kind of, you have a few off meals here and there. You know, when you're trying to, to

Starting point is 01:22:49 reduce body fat percentage, you have a time frame to get there. This is where you're going to tighten your game up. There's, you're not going to be able to, you know, out train the diet, like, or work off those, those things. You are better off with tightening up the diet, or work off those things. You are better off with tightening up the diet, then trying to add more or do other things to get you to that body. That's the recipe for failure. That's what I think the trap that a lot of people fall into is they want to get this certain body fat percentage. Their idea is I will just ramp up my activity or ramp up my training to get there.

Starting point is 01:23:26 When the answer lies within your nutrition is treating the same discipline that you have towards your programming and training towards your diet. Now, you're obviously already tracking, so you have a very good start. 3,500 calories is a healthy place to be. But I would challenge you to be more consistent

Starting point is 01:23:44 with the meals. And this is where we would go. I'll probably on a little mini cut to see how your your body responds. Take 500 calories off of it for a couple of weeks and see what your body does. And then if I were to do anything more exercise and activity wise, it would be through just movement like walking, you know, just creating more steps, more activity. So your body's burning a little bit more calories. I wouldn't ramp up a ton of cardio,

Starting point is 01:24:08 and if I were to use cardio, it would be towards the end, like was we get closer to August. How many weeks do we have, Steven, before you want to be 8 to 10 percent? 20 weeks, and then previously, what I've done is, I've done the exact opposite. Like I've done a lot more cardio, I've run five, six miles. I've slid trained, I've done farmers' opposite. Like I've done a lot more cardio. I've run five, six miles. I've slid trained. I've done farmers walks for 20 minutes, 25 minutes

Starting point is 01:24:29 to try to just get that down. And then I just don't get the result that I want. So I've cut the calories. I'll increase the cardio. And this time I can care less about the number on the scale. I really want to, I'm looking for the long term results that'll help me sustain a solid body factor percentage. Yeah, you'll get endurance doing the other stuff that you said, but not the

Starting point is 01:24:49 leanness necessarily. You know, you got, you got 20 weeks, you want to drop about 8 to 10% body fat, very doable, totally doable. So I would go, if you're at 3,500 calories, you could go between 2,500 to 3,000 calories a day consistently. And you'll see your body fat start to come off your body, especially if you're strength training properly, which you are, because you got the maps, programs, and just keep it there. And I'd go between 2,500 to 3,000.

Starting point is 01:25:15 So how would you, and now you don't wanna know, how do I judge where to go? Watch your body fat percentage performance. You notice too much of a drop on performance, bump it back up to 3,000. Body fat's not coming off fast enough, go back down to 2500, but I bounce between that, between a 500 to 1000 calorie deficit. And ideally, what you would want to do is maybe two or three weeks before whatever event you're trying to be lean for to already be at your goal. And then

Starting point is 01:25:41 what you do, here's a nice little fun. So what exactly you're doing in August real quick. It's medication. So every year, my buddies think all of us go to my little beach and we just show up and show out. Man, so it's just a... All right, check this out. Here's what we're going to do. Adam's Vegas protocol. Here's the broski. Yeah, so 2500 to 3000 calories, two or three weeks before you want to be the body fat percentage you want to be at. Then what you do is you you reverse diet going into the into the event and you do a really minor reverse diet just to fill up the muscle bellies. Then when you hit the beach you're going to look jacked and you look really good.

Starting point is 01:26:17 Yeah, the only thing I would probably add to what Sal said is because we have such a long time, 20 weeks, I would probably interrupt the cut every, I don't know, third or fourth week with a three to five day calorie surplus. So, yeah, back up to 3,500 or so. Yeah, so, or maybe even a little positive, depending on where he's at, right? So I would, I would like, listen to what Sal saying,

Starting point is 01:26:39 run that consistently for like, and I'm saying like three to five weeks, the way I would decide three or five weeks is the speed of my results. So if I'm seeing great results day out, you know, week after week, I'm going to continue on that path. But sooner or later, what is going to happen is the body will start to adapt to that new core can take instead of getting crazier and reducing the calories more. I'd actually run you on a, you know, three to five day a week at most, calorie surplus, the other direction,

Starting point is 01:27:06 and then go back down again to dieting for the next. Because this is 20 weeks, you have a lot of time, I wouldn't want to keep you in a deficit for the next 15 to 20 weeks straight. I'd want to interrupt that with some calorie surplus days that would probably look somewhere between three and five to seven days of a calorie surplus and then back down. Does that make sense? Yes, sir. Cool.

Starting point is 01:27:28 All right. Perfect. Very good. Yeah. Appreciate it, gentleman. Man, I really appreciate it. Bye. Thank you, guys. You got it, bro. Thank you very much. You're very much calling in. Let's go. Yeah, I had a certain problem.

Starting point is 01:27:37 No problem. Adam, didn't you, when you were coaching, you had people that would hire you for like, I'm going to Vegas in six weeks I got it. It's my luck the best I can I had I actually had a dude that was like really good shape And he just wanted me to take him to like the next level and so you do like you would do like carb loading and so Yeah, I wish I remember it so that there's a one guy specifically who comes to mind because he was with me for so long and And he and he was probably the best at following it to a tee, right? He literally did everything I said.

Starting point is 01:28:08 And he would send me pictures of him with like six girls and vases of it. Oh yeah, dude, I'd get all these pictures and be like, thank you, me like crazy. You're the man, I love you, do this to that. Adam's like, this is why I do what I do. I do, it was a little bit of me living vicariously through him, I'm not gonna lie.

Starting point is 01:28:23 So it was pretty funny to watch. But yeah, no, we had like a little protocol for getting ready for, which was very similar to like getting ready for stage. Exactly. Yeah, same thing. Obviously the muscle bill is full. Yeah, dry.

Starting point is 01:28:35 And I wouldn't, you don't want to be so, you don't want to be so depleted. Like you were saying, that's why you were saying, well, you know, why the increased calorie is leading up to the last, and he could do that literally actually just the last like five days. Yeah. You can surplus, right? So you could be depleted heading in.

Starting point is 01:28:49 And then the last three to five, I would start bumping his calories to fill up all the muscle abilities. And it makes a world of a difference on a what you look. That's super awesome. Look, if you lack 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 just it is on Instagram at Mind Pump Justin.

Starting point is 01:29:09 Adam is on Instagram at Mind Pump Adam and you can find me only on Twitter at Mind Pump South. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming

Starting point is 01:29:36 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 foul, adamant, and justine as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

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Mind Pump: Raw Fitness Truth - 1774: Pre-Vacation Hacks to Get Your Body Beach Ready, What to Do After a Successful Reverse Diet, the Value of Training in Different Planes of Motion & More

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