Mind Pump: Raw Fitness Truth - 1849: Ways to Build Muscle With Minimal Equipment, the Best Way to Track Progress in the Gym, Using a Deload Week to Build More Muscle & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions,

Starting point is 00:00:20 but that was after a 40-minute introductory conversation. We talked about fitness, studies, current events, and our lives. It was a lot of fun. By the way, you could fast forward. You could click on show notes and fast forward to your favorite part. So click on the timestamp, listen to your favorite part of the episode if you don't want to listen to the whole thing. Also, if you ever want to be on an episode like this one where we answer your question live on air, email your question to live at mindpumpmedia.com. Now this episode was brought to you by one of our sponsors,

Starting point is 00:00:48 Vuri, they make some of the best after leisure where you'll find anywhere, very comfortable, stuff you can work out in or go out in. I love this company, great stuff I'm wearing it right now. Go check them out, head over to vuriclothing.com. It's vu-o-r-i-clothing.com, forward slash minepump and get yourself 20% off your first order. This episode is also brought to you by Public Goods.

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Starting point is 00:01:29 but again, it saves you money. You gotta go check them out. Head over to public goods.com, forward slash mind pump. Use the code Mind Pumpa, check out, and get $15 off your first purchase. Also, the new program, we just released Maps Cardio. There's two days left for the launch sale. Okay, so after two days it goes to retail price,

Starting point is 00:01:48 but right now here's what's happening. You can get Maps Cardio for $77. Now it's gonna retail for $117, but right now for the next two days, you can get it for $77. What comes with that are two eBooks for free, which we will normally sell later on. So later on each eBook is $47, but right now,

Starting point is 00:02:06 here's what you get for free for signing up for Maps Cardio. The first e-book is the VO2Max Boost Book. So this teaches you how to improve or increase your VO2 Max. The second e-book is eat for performance. This is all about nutrition to maximize your stamina and endurance, okay? So here's the rundown one more time. New launch, new program, maps cardio.

Starting point is 00:02:27 For the next two days, get it for $77 and get those two e-books for free, included just for signing up. So if you're interested, go to mapscardio.com and then use the discount code for the $77 price and the two free e-books, use the code cardio special with no space. All right, here comes the show.

Starting point is 00:02:47 Here's the easy way to lose weight, drink a gallon of water every single day. What? I know, everyone's gonna be like, what, how? Super-conscious. Water burns body, no, it doesn't. It's, here's so simple.

Starting point is 00:02:58 Now this is bro science, right? So bodybuilders have been talking about forever. Drink a gallon of water a day, and what do they say? Flushes out your body, helps your body flush out fat. No, that's not what happens. None of that. What really happens is this, it's a behavioral thing.

Starting point is 00:03:10 So, when I would do this with clients, and by the way, it turns out that these guys would do that as well, when I would have clients drink half a gallon to a gallon of water every single day, they drink less soda, less juices, they- It's alcohol. It helped with appetite.

Starting point is 00:03:26 Sometimes, believe it or not, oftentimes cravings are connected to just needing more fluid. Yep. And it kept them aware of what went in their mouth because they would typically have a bottle or something that held, let's say, a quarter of a gallon or half a gallon, and they would watch it throughout the day.

Starting point is 00:03:42 So they were just aware of what was happening. And that made a big difference. And they took an additional thousand of two thousand steps a day because they had to piece so much. You know what's funny? That is true. It is true. Have you ever tracked them with steps?

Starting point is 00:03:53 Yes. Especially, okay, if you've never tracked water for 500, my opinion. And you've never made an attempt to drink a gallon of water. The first time you do it, you are going to the restroom like every 10 to 15 minutes. It's all day long, you feel like you're gonna, so it increases your steps by the time.

Starting point is 00:04:08 Now, I do want to say this, you're gonna drink a lot of water, make sure it's mineral water and not water that doesn't have. This is still water. Just still can be dangerous. Yeah. Because it'll flush all the electrolytes out of your body,

Starting point is 00:04:20 sodium, the secret. You say make sure it's mineral water? Mineral water. Mineral, yeah. Yeah, because you want to have some minerals in there. Obviously, you know, I work out a lot. I don't eat a lot of heavily processed food. So I use salt in my water or more accurately element tea.

Starting point is 00:04:34 It's an electric company we work with. So it's like flavored with some Stavia salt, magnesium, potassium, put it in my water. But nonetheless, whenever I would have clients do this, and again, it was bro science. And the bodybuilders recognized the value, they just explained it wrong. Yeah. They just came up with an explanation that that's not what happens. But the reality is, when I would have a client, literally, no joke, I would do this sometimes with people, I'd say, we're not going to do anything with your diet.

Starting point is 00:04:58 All I want you to do is aim for, you know, half a gallon of water a day, depending on how much the order you're drinking, or a gallon of water a day. Yeah, when much the order you drink. Or a gallon of water a day. Yeah, when that's somebody's priority, it's just that they're seeking that out constantly throughout the day. And it's like all these other normal opportunities for grabbing some kind of a craving or just sitting around.

Starting point is 00:05:17 A lot of times, it's idle hands. It's the worst when you're just sitting there. You end up finding something to make you feel good or, you know, or just like, you know, make yourself busy with something. I had, I actually had it down to a number. The average client, when they would go, when they would be consistent with this, would lose, no joke, between three to five pounds. Yeah.

Starting point is 00:05:38 Three to five pounds on a scale, just from this alone. Yeah. Was what I would not have. I mean, it goes right back into my philosophy around nutrition with my clients too, where when I first start out with any client, fat loss, most of it doesn't matter. I first want them to, I want to see what they're doing

Starting point is 00:05:54 and then I want to add to the diet, even if you want to lose weight, like I would find somewhere where you're lacking nutrient wise and then tell them to add what, now add to their diet. Now many people would be like, what that's crazy, I wanna lose 50 or 100 pounds, you're telling me you're gonna put food into my diet? Well, yeah, because I know what happens

Starting point is 00:06:11 when I assess someone's diet, they're lacking in so many different things, fiber, they're having too much sugar, not enough healthy fats, not enough protein. And so I pick something and then I add to the diet, what naturally ends up happening. Cut those stuff off. Yeah, the other stuff ends up falling off, right?

Starting point is 00:06:26 And just naturally happens that way. The same thing I feel like with the waters, they're telling a client like, oh, don't have this soda, oh, don't have your glass of wine. Don't do this, just like, hey, our goal is to drink this much water. They're so focused on hitting that that those things naturally just fall off.

Starting point is 00:06:40 Psychologically, it works because, I mean, just to put it more, you know, clearly, I guess, you're not telling them not to do something. Yeah. You're not telling them to take something out. You're saying, add this thing and then they automatically take it out. So, If you want to get treasure hunt, then a punishment. Kind of.

Starting point is 00:06:57 I guess. I don't know. That's treasure hunt. Yeah, did you see? Seeking it out. Yeah, there's water. We were so do for, we were so due for one of your terrible analogies again. We were way over there.

Starting point is 00:07:09 It's been like since Ram water since the last time. That's all it's cool. Since we got something good like that. You can drink a gallon of water, but first follow the clues. You gotta get a sec. Trust me, you guys just like a treasure hunt. Treasure hunt. It's a water.

Starting point is 00:07:24 What's this riddle on thirsty? You can't open it. You're gonna stay there. You guys, by the way, speaking of water, do you guys know where, let's say, let's say like something terrible happens and there's no water, no water coming out of faucet, you have no drinking water.

Starting point is 00:07:40 Do you know in your house where you have safe drinking water? We're toilet. Not in the bowl in the top part. Oh, the top, oh, I shouldn't drink it in the water. Do you know in your house where you have safe drinking water? Where toilet? Not in the bowl in the top part. Oh, the top, oh I shouldn't drink it. Oh no, I'm not. I'm not drinking it. I'm not drinking it. I'm not drinking it.

Starting point is 00:07:53 I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it.

Starting point is 00:08:01 I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I'm not drinking it. I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know,

Starting point is 00:08:09 I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know,

Starting point is 00:08:17 I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don't know, I don out of it though. Well, yeah, that's right. I mean, if it was freshly cleaned and then nothing done and it would be just as clean

Starting point is 00:08:26 Yeah, I would think it would be just as clean as the back now. How do the survivors? What's that guy's name? Is it bear girls? Yeah, you know he's drink his pee. How does that work? He does yeah Or did you go straight? No, he drinks it straight because a percentage of your what 80% of your pee is water, right? Really? Yeah, so he just drinks it straight. Yeah. That's like a survival tactic. If you had no water and you were on the desert and you're in the desert and you're peeing, like that would be one of the ways

Starting point is 00:08:50 to somewhat stay hydrated. So I saw a- You two would pee on like one of his shirts and he'd wear as like a rag over his head to try and cool himself down. Keep him cool. Yeah. Which yeah, that helps as well.

Starting point is 00:09:02 Because evaporate is much water from within. Like 10 years ago, there were all these memes with bear grills and it was like, I would be like a problem at the top and at the bottom the answer was always drink your pee. Every single one of us. All us yells. Yeah, after a couple of people, a lot of gross stuff. Dude, yesterday I went to my parents house.

Starting point is 00:09:20 And so there's this thing that, you know, I'm gonna be stereotyped, a little stereotype, okay? But I think this is true for Italians, maybe just Southern Italians in general, okay? But I go to my parents' house and I can hear my dad, I can hear my dad, he's in the house, but I can hear him at the front door.

Starting point is 00:09:37 And I know he's on the phone, okay? So I walk in, oh, hey, Sal, talk to your cousin. Now he's got the iPad in front of his face, with FaceTime, right? Oh, look, hey, Sal, talk to your cousin. Now, he's got the iPad in front of his face, with FaceTime, right? Oh, look, hey, look at myself. How you doing over there? And I'm like, that's why I'm so loud on the phone. Jessica goes, why did your voice get so loud

Starting point is 00:09:56 when you're on the phone? And I'm like, because I'd learned it from my parents. They're always like, oh, they can't hear you. I don't think it's just a phone thing for you. I think it's in general. You never heard me on the phone, I'm without it. I know, I know. I just imagine you like answering something

Starting point is 00:10:11 in a movie theater or being like, yeah, yeah, yeah, yeah, yeah. Yeah, from you. Oh, no, they're so loud. And so I told my finally, I was with my prouds cracking up, right? So I said hi to my aunt or my cousin somewhere and I don't know half my family.

Starting point is 00:10:24 And we're talking then my dad hangs up, and I go, why are you guys so, like, you're loud anyway? And I get that, it's fine, we've got a busy house, why are you so much louder when you go on the phone? And then of course, my mom's like, no, we're not. And I said, yes, you are. I said, excuse me for calling you, and then we're back and forth,

Starting point is 00:10:38 and then my mom goes, oh, you know why? When we used to call people in Italy, back then, you know, when they first came here, the phone connections were so bad. And a lot of people didn't have phones. So my grandmother didn't get a phone too much later. She had to go to a neighbor's house, these are phones.

Starting point is 00:10:52 They had to yell in the phone so they could hear them properly and it just became a thing. I thought it was like a rock you where they'd be end up like yelling to the next building. He's like, hey! Come out! Oh, that's the one where he's like,

Starting point is 00:11:04 oh, I'll tell your brother, you're gonna be homeless. Yeah, yeah, I'll tell him, he doesn't do. What of your traits that have been passed down from your family does Jessica get the most annoyed or what does she has to check you the most on? Oh, the noise. There's nothing. There's no general.

Starting point is 00:11:18 Just your loud, everything you do. Everything. You don't do anything quiet. And so when she met my family and she went to a family function, she's like, oh, I get it. Because like now, by the way, I appreciate it. So I never understood new the difference because I grew up that way, right?

Starting point is 00:11:32 I appreciate it at my house when the sun goes down, she dims the lights and we talk much quieter. And I used to think it was silly. I'm like, who cares, right? When I was a kid, lights were bright and we were yelling until the time to go to bed. She goes, no, do this, it's better for sleep or whatever and she's totally right.

Starting point is 00:11:47 So now I see the difference much more. Now here's the thing I told her this, I said, now if you think my family's loud, here, you go to Sicily and they are 10 times louder. So my family here has brought the volume down. You go to Sicily and I swear to God, if I'm at my grandma's house or my aunt's house, I can hear the conversation, I swear to God,

Starting point is 00:12:10 across the street or down the street from the neighbors that they're having for dinner. You can hear what they're doing. If everybody, I've done that before, and we hear what they're saying across the street. That's how loud everybody is. That's a buddy. Over there, I know.

Starting point is 00:12:22 But that's the thing that annoys her the most. I think. Or the morning. Or know, I know. But that's the thing that annoys her the most. I think. Or the morning. Or both. Every time. All day. All day. All day.

Starting point is 00:12:30 Can we just turn it down a few minutes? Yeah, no, I get up. And now I'm really good about it. But I mean, you guys know, especially we first started working together in the morning when I wake up. I'm like, you know, loud so. Yeah.

Starting point is 00:12:41 I get constantly checked for the same thing I know you do, too, because you do it to me and you do it to other people too and we both have this a tendency and I blame that on you know for many years We we led people right first point senior. Oh, yeah, Doug would say that right the first born syndrome I actually said that yeah, Doug told me that before I so I know I'm guilty and I realized how bad I was when we started I started working with South Oh, this motherfucker More than I do This is a weird bit of here. Yeah, it's been a great reflection for myself, right? Which is I tend to experience bad I was when we started working with South. I was like, oh, this motherfucker. More than I do.

Starting point is 00:13:05 It's been a great reflection for myself, right? Which is, I tend to explain things all the time to like Katrina when she just need me to explain it to her. You know what I'm saying? Yeah, I'm always teaching her, can't help it. And she gets really mad, you know what I'm saying? And I feel bad because it's like, I don't mean it in like a disrespectful way.

Starting point is 00:13:24 Like I just, I have, most of's like, I don't mean it in like a disrespectful way. Like I just, I have most of my career, I spent teaching trainers and telling them, like, you were also the oldest of them. And I was the oldest. So I always would do that with my sibling. So it's a different transition for me. I so I become more mindful of how that must feel. It's also how, okay, for me, it's also how I learn.

Starting point is 00:13:42 So if I'm explaining something, it helps me to remember it and learn it and then a lot of times I anticipate more discussion back but oftentimes people don't say anything back. So I'm like, okay, I'll just keep going but I like it's the back and forth. My mom used to let me argue a lot when I was a kid. Believe it or not. Well, I don't think I ever realized how annoying it was until I worked with you because then you would do it on with you, because then you would do it to me on things that like, I, well, you would do it to me on stuff like I know, you know, like you know, basketball actually. Yeah.

Starting point is 00:14:09 I really, so I catch you. I'm like, oh, that's what she means by what I do. Yeah, that's what she's talking about. That's okay. So learning to be like, you say less, dude. That's been like a big thing for me for, I don't know, I'd say the last five to 10 years of trying to be better about say less.

Starting point is 00:14:29 I spent the whole half, first half of my life, like speaking up, being candid, being direct, like using, in leadership roles. And so this last or this back half have been trying to teach myself on, like, say less. Be more like Justin. Mine's a complete opposite, right? So yeah, mine is all like, I've been trying to teach myself on like, say less, you know, be more like Justin. Mine's a complete opposite, right? So yeah, mine is all like, I just do things

Starting point is 00:14:49 and like, don't have to explain myself to anybody. That's just how it's been my whole life. And now it's like, flipped on its head, which, you know, has been amazing. And like, so there's been a good and a bad sight to this in terms of like, where am I now, right? So I've been able to communicate myself very clearly. And Courtney is like appreciative that like, I can say

Starting point is 00:15:08 what's on my mind. I can explain what I'm doing. I can, you know, really articulate myself a lot better. But I literally cannot sit there and listen to her tell a story without jumping in. Oh, I just, I've evolved into this because I just have to get it in there because if I don't get it in there, it's not gonna happen. I got a buddy like that, dude.

Starting point is 00:15:30 Yeah, where he, I'm not gonna tell us see too much as he'll hear it. She gets so annoyed when I do that. But maybe she does this. He'll tell a story and he tells you all kinds of superfluous information. I don't need to know, like oh, let me tell you what happened yesterday.

Starting point is 00:15:45 And as I woke up in the morning, you know, I got a coffee, and it was, nothing to do with coffee I'm waking up in the morning, but he's gonna start the story that way. And he goes on forever. And so what I used to do to him when he would do this, is I cut him off and I'd say,

Starting point is 00:15:56 to make a long story short. And he gets so pissed. He gets so pissed. I wish I had that music. You know, they used to do that with like a... The Catholic words. Did it, did it, did it, did it. And then like pull them off stage.

Starting point is 00:16:06 Start the music, stand to come off the stage. Yeah, you know. I was, that's, but yeah, I know I do that with a, when I talk, so, whatever. What are you gonna do? I'm good and better though. I feel like I have really, maybe, I mean, maybe Katrina will check me and say otherwise,

Starting point is 00:16:18 but I think the first step is just to become aware that you do that, you know. And the hard part is that, like you were just alluding to Justin, is that there's pros and cons to it. Like there's, it's a strength of mine to be able to do that, but then being socially aware of your environment and knowing like, okay, this person doesn't want that.

Starting point is 00:16:36 Like, even though I have this to give to them, I need to hold back and then just wait for them to ask for versus like that initial jump on it right away. It's just something. Hey, so I watched something really cool on YouTube yesterday, right? Say it all this time because I'm no kids. No wife. I'm like, hey, to watch stuff on YouTube. You watch that stupid show again. No, no, I tried again. Euphoria. It's too disturbing. I'd say I'm done. Forget it. You see on YouTube. I might try again today, but I'm done. It's done. I watched. So I went on YouTube and, okay,

Starting point is 00:17:05 so Pumping Iron, one of the best bodybuilding document, the best stop bodybuilding documentary of all time. They made another, not Pumping Iron, but another bodybuilding documentary, not nearly as good, but cool for me, because I'm a big, I'm into bodybuilding back in the day. It's called the Golden Era of Bodybuilding on YouTube. And it's in the 80s.

Starting point is 00:17:24 So Rich Kasparis on there, there's Leigh Haney, Albert Beckles, like all these bodybuilders. And show you the made way back then. It was. Oh, it was. And I like watching it. Okay, so I like watching it, not necessarily because of the bodybuilders,

Starting point is 00:17:40 although I did grow up looking at some of these guys, and all these guys are so cool, or whatever. What I like watching about it are the gyms. So while they're working out, I'm paying close attention. These were the top bodybuilding gyms in the world. And now what they highlighted was gold gym, which a lot of people know, Joe Gold started gold gym.

Starting point is 00:17:58 Then he sold it to some business developers. Then he got back into the business of gyms, and he opened World Gems. So World Gems was owned by Joe Gold, Gold Gems then was sold to someone. I think he owned World Gems. He did. Oh, I don't know. Dade Draper owned the one in San Cruz.

Starting point is 00:18:13 Yes, and then it was a franchise in here. So anyway, I'm looking at these Gems and the Gold Gems, the way that they had it in the 80s, from what I saw, you could tell that the guys who bought it understood a little bit about business and commercializing the Gems. They lay out was different and I could hear some tell that the guys who bought it understood a little bit about business and commercializing the gym. They lay out was different and I could hear some music in the background. It must have been one of the first gyms that played music in the background. Now the world gym that Joe Gold opened, he was totally different. He's walking around the gym floor like old school.

Starting point is 00:18:39 If you looked at, if you read about gyms in the 1940s and 50s, the few that existed, the owners would walk around the gym and coach people. So like Vince Garando would walk around, you're doing that wrong, get out, they would act like that. No, you're either in or you're out, right? Joe Gold is doing that.

Starting point is 00:18:52 He's walking around the gym, keep going, go harder, and he's doing this type of thing. No music, and then afterwards they interviewed him, and he goes, I don't, he goes, only serious people in here. If I see someone messing around, I kick him out. I'm like, that's why World Gym didn't do well. And that's why I called you. Did really well.

Starting point is 00:19:08 But it's really cool to see the equipment, the layout, and the way that they trained, they've trained with a really good range of motion in those days. Like, Richka Sparry. Full range of motion. Barefoot too, like, no, no. There was one bodybuilder in there I forgot all about, which I said his name, Albert Beckles. Did you guys know that I got? I want to say

Starting point is 00:19:29 second, second place in the Mr. Olympia at 60, 60 years old. He was 60 years old. So they are now, of course, back then the standards were a little different. They didn't take the drugs. I mean, Dexter Jacken, Jack Jackson has been landing in the top five and he's what? 50 something. Yeah. Albert Beckles up until he was, so he's 84, I think it's still alive now, but there's pictures of him in his 70s rip because that was like, oh my god, this guy's crazy. So they're showing him train, working out and he's, you know, he's kind of balding and you're kind of like, is he, because he looks young too, and then he says his age. And I'm like, oh my god, he looks incredible.

Starting point is 00:20:03 Yeah, speaking of age and like trends and stuff like that, it was so interesting the other day, was that him? Yeah, so that picture, that color one in the middle there, I think he's like 60 in that picture right there. Wow, or older. That's crazy. Pretty crazy, right? Looks phenomenal.

Starting point is 00:20:16 Phenomenal. Anyway, go ahead. Uh, no, oh yeah, 61 right there. Yeah. Wow. Wow, it's, that's super impressive. Um, no, I was just talking to, you're reminding me of the conversation that we just recently had with Eugene and Really highlighted the age gap that we have. Oh, yeah, you know, I didn't realize how much younger he was than us Super intelligent guy very smart listening to his experience around like squatting and deadlifting. I know was so foreign to me

Starting point is 00:20:43 I'm like what are you talking about? I thought, oh, dude, this is what, he's 10 years later. And what I remember was being in gyms and nobody squatting and deadlifting. But you got to think at his age when he was at the same level as you are. By the time he was 16, 17 working out. Yeah, CrossFit was already coming on.

Starting point is 00:21:00 Yeah, and squats became a thing. Yeah. I know it's weird. We're all old enough to see them go out of favor and into favor, right? Because that's how it was in the 90s, like nobody squatted, nobody dead lifted. Then all of a sudden it came in favor.

Starting point is 00:21:13 And then before the 90s, everybody spotted it. It's perfect to make sense because of that. Totally. And after having that conversation with him, it really opened my eyes of like where he's coming from because he definitely didn't see the same wave that we saw before We just have it we have a whole other decade on him of training people Obviously, you can tell how how smart he is when it comes to training clients like everything

Starting point is 00:21:36 We we addressed in that episode like I didn't disagree with what he was saying Yeah, but I did this the the way he's been influenced is different It makes sense because he's pretty Pretty funny and this has nothing to do with working out in gyms, but in terms of the age gap and the different generations and how they receive. I've been getting hit up all the time. Why aren't you talking about Kenobi?

Starting point is 00:21:57 You know? I personally like it, I want to like it, but I'm not super into it. And it's because I was never really into the prequels. That's all the young generation. In most of staff and like I was talking to Geo about this and like some of the other guys like their generation, like that was so so much of an imprint on them.

Starting point is 00:22:14 Like because it came out right, you know, when they were in that pressure production. That was an introduction. Yeah, and so they like remember these characters and they're getting excited about that and then seeing it all kind of play out and like I think where my disappointment has been with the whole franchise as of late was like Dude like the most impactful character for me was always Han Solo and they just totally just destroyed him

Starting point is 00:22:36 Yeah, yeah, and they haven't been able to do anything I said some like I keep waiting, you know for something, but like it's just interesting Be like what people like really attach themselves to or get that kind of imprint totally, you know, for some, but like, it's just interesting, like, what people like really attach themselves to and get that kind of imprint. Totally. With, you know, that, I mean, along those lines, it reminds me the conversations I keep having with these kids that are, that are so drawn to the NFT culture

Starting point is 00:22:58 that's happening and cryptocurrency culture that's happening right now. And it so closely reminds me of the dot com bubble. But I mean, if you're under 30 years, if you're 30 or under, you don't remember the dot com bubble. No, in those times, anything dot com made money. Or you thought it would make it. Yeah, well, and to defend the dot com during that time,

Starting point is 00:23:20 it was, it did change the way we did business and internet for the rest of our lives. It was that revolution. As revolutionary as I think NFT and crypto currency is going and blockchain is going to be 100% agree with that. That's not my argument on that. It's that, but if you recall all the like your points out, anybody, if you, if you owned dot, if you had animals dot com books dot com,. If you own a popular name.com, people were throwing money at you.

Starting point is 00:23:48 Because everyone was like, oh my god, this is gonna be brilliant. And so 99% of business made from that. That's still here. No, 99% of those businesses that were gone. Amazon and eBay are the only two that I'm familiar with that are unicorns that made it out of that. So what I try to explain,

Starting point is 00:24:06 so there is I think 80,000 NFTs now, and like 16,000 or more or 18,000 cryptocurrencies. If you just do the math, if statistically it's gonna be like that, the percentage that end up. The problem is, the likelihood that you're going to gamble and bet on the right NFT or the right cryptocurrency? It's a lot of ticket.

Starting point is 00:24:26 Yes. The problem is that they're betting on crypto, which is good. The problem, now here's the problem with that, is that they're going with these specific companies. These are still businesses. So crypto, great, internet, great. We love the technology of it.

Starting point is 00:24:42 Individual businesses. Ooh, still 80% fail. Yeah. That's what people are like. Oh businesses. Ooh, we love it. Still 80% fail. Yeah. That's what people are like. No, those are like, I had that argument, right? And so on and so on. No, no, no, the ones I know they're doing, you should see the utility of it.

Starting point is 00:24:52 The utility is amazing. That's all blockchain argument. Yeah, it's exactly the utility of it's amazing. It's like, okay, still doesn't matter. It still has to build like a normal company. And the likelihood that this company will be, listen, where we're at right now, and they predict, I think predicting the next 25 years,

Starting point is 00:25:06 like over 65% or 75% of the S&P 500 will be completely turned over. These are publicly traded companies that are in the millions and billions of dollars, and even they will be turned over by then. So this idea that you think your cryptocurrency or your NFT that it's attached to this great business plan or idea is going to be here in 10 years and make you a thousand X. I hope so, bro.

Starting point is 00:25:31 What was that one meme? Because they're getting hammered now, right? There was that one meme that's got such a dick-brought-me-like. I was throwing gasoline on it. I know, I know. What was that one that's like with my, I sold our house for crypto currency. Yeah, and now I own a crypto house in a crypto car. So, I posted that meme. It was a guy, I was saying his crypto house, his crypto food and his crypto car are still good.

Starting point is 00:26:00 You know what I'm saying? Like, we're good, honey. Yeah, yeah. It's messed up, dude. You're honey, have another serving of blockchain. we're good, honey. Yeah, yeah. It's messed up, dude. You're having another cervical blockchain. I know you're hungry. Oh, damn. I mean, I, I, okay, a part of that, like it's not like I want

Starting point is 00:26:11 to see people lose money, that's not. But I've had a lot of debates back and forth with people in my DMs. And so that's what you see for me. Like when I start posting stuff like that, and I, when I tend to go hard on it in one way, it's because I've had to argue back and forth with so many people for the last couple of years.

Starting point is 00:26:27 And it's just way too confident. You gotta like, you know, bring yourself to reality on some level here. Well, it's also the generational thing, but that's why that's how this got into this conversation that you reminded me of that, because if you weren't around to see that, this is so like, everybody always thinks, okay?

Starting point is 00:26:43 And I'm always 30, right? He's so cool. Somebody who's 50, 60, 70 years old. Well, they don't think that the rules of business apply anymore. They still apply. Or that this doesn't, like, we don't have cycles. Exactly.

Starting point is 00:26:52 That's what I mean. And every time, it's different. Every time. No, at this time, it's so different. Not this time, it's not going down this time. Yeah, but there's some fundamentals that always play out. That's why when people invest in companies and because it's tech or because it's new technology

Starting point is 00:27:09 or advanced, they don't think that the rules of business still apply. You know, like, exciting, but you gotta look at the fundamentals. You do, 100%. Anyway, so I'm excited because I'm going shopping with Justin after this. Oh, yeah.

Starting point is 00:27:20 Oh, yeah. So you're having a little bit of a date to dress you like this. You get back is that was his wife list? Yeah, currently. No, we're going to go to, little bit of a date dress you like Is that his wifeless? Currently, no help me shop. We're gonna go to so we're gonna help you shop Yeah, you can look at see how I'm making my fits at fury with my new Trunks, you know, yeah, come back to like dumb and dumb or is it you and Doug gone triple time? Just in this might be this might backfire

Starting point is 00:27:41 Yeah, I come back in a T-Tool suit and you're head suit him and might be this might backfire. I don't know. I could back you in a, but Tiel suit. Don't let him get your head, bro. Him and Doug, I got him. I got him. I got him. I got him. I got him. I got him.

Starting point is 00:27:51 I look awesome. No, it's me. No, see, they go out all the time. Now, Justin, I'm not gonna go. This is just, that's right. Look at Justin, Doug and I. Hey, guys are hanging out. I got to tell you what's happening.

Starting point is 00:27:59 Differences, Doug and I are working. Oh, hey, we're working it too. I'm working it. Yeah. No, we're gonna go get some, like, some summer stuff or whatever. So the one at St. Tana Roe. Oh, yeah, you've been there, of course, was there working it. No, so we're gonna go get some summer stuff or whatever. So the one at St. Tana Row. Oh yeah, you've been there, of course. Yeah, yeah, yeah.

Starting point is 00:28:09 I love that. By the way, that location is great. Great setup. They got everything in that location. I love it right across. If I go online and can't find something, I go there and I find it. I swear to God.

Starting point is 00:28:17 I like going in person, too. Again, it's one of those things. I want to support businesses like the physical physical yeah businesses because like I still want that to Exist like I'm so just tired of buying online. Do you each have like a favorite that I mean they have so many different styles of shorts Do you not shorts because I don't really wear a lot of shorts, but I can't get over the the pants that I'm wearing right now in these polos They're just so professional. I think it's the core ones that I really like. So, is that you two does? Is that a kind of sweat material, like lighter?

Starting point is 00:28:50 Yeah, like lighter? Yeah. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, I just want to see the new styles because I have plenty of their shop for another man. I'm sorry. Last thing I'll do. All right. Keep your shoulder rough. I'm going to advise you that. I follow this Instagram page.

Starting point is 00:29:19 I think it's called Rad Dad. And there's this. He did it like a post like a while. I think it went viral. And it was like, you know, that awkward feeling when your wife hands you like her purse to hold. Oh yeah. You just have to hold it.

Starting point is 00:29:31 Yeah, how do you hold it? You like wrap it up, you put it on your armpit like this. Oh, I grab, I don't grab strap. You grab and pinch it at the end. Yes, it's like it's, it's a dirty, away from you. Like it's a dirty diaper. Yeah. Somebody take this from me.

Starting point is 00:29:43 Those are the core ones. Yeah, those are nice. Yeah, like those are like bathing suit. You know what, swimming in that? Is that what you're doing? I mean, I can swim in any of them. They all have that kind of material where I've actually, I've actually gotten the pool and all of them before.

Starting point is 00:29:53 Yeah, I mean, I'm looking for something, you know, well, some of them have the, does that have the, that's a liner, the liner inside. So yeah, that's one of the liner inside. Yeah, the green one. That means you don't have to wear underwear with that. That's exactly what I told you.

Starting point is 00:30:03 I go into Kabul, we only need two pairs of underwear for the whole week. That's it. That's it. I remember I said that to you, you're gonna be like, damn, shit, it's day four, Adam's right. Boy, who are one pair underwear? What we don't know is you wear the same two pairs every day. I like it extra breezy.

Starting point is 00:30:19 It's not your wear one, turn it inside out, wear it again. No, that is one of the trips that I have done over and over. And every time I go, I come back. You know why? Because you think, oh, going out close. You do. The truth is, you go to places like that, everybody goes out and flip flops.

Starting point is 00:30:33 Yes, and combo pants. You exactly, and combo shorts and a tank top and flip flops are fine everywhere you go. You can go to the nicest restaurant on the pier. It's business attire. Yeah, it's time to make sure you're doing some. 90% of the tire. Yeah, and the end. Sure, you'd be really strong. 90% of the time, if you're like a place where we have a pool,

Starting point is 00:30:48 you're gonna be in the pool or laying around the pools. You're gonna be in your swim trunks. So as long as you have like two pairs of swim trunks to rotate, so you can let them dry out and go back and forth. Yeah, dude, I gotta test some. I gotta, so you know, I've been experimenting with some of the peptides from, you know, who we work with at npHormons.com.

Starting point is 00:31:05 Testing them out, obviously under Dr. Supervision. I use the Ibutamorum for a little while. I tried that. That raises growth hormone. Definitely notice that. That's like a, I think it's more of a muscle builder than anything. That's what I noticed from it, right? But I stopped that because, you know, I don't necessarily need it, but I stopped it and maybe I'll do it again later. Then I tried a peptide called PT141. Okay. PT141 makes you horny. Yeah.

Starting point is 00:31:30 That's a peptide that makes you horny. It literally sounds like a droid. No, it's a peptide that literally makes you horny and it works on men and women. And it's a libido booster. It is not like Viagra, doesn't increase blood flow. It literally increases libido and desire. And it didn't you say like darkens your skin a little too?

Starting point is 00:31:48 So it increases one of the hormones that cause a skin pigmentation. So if you take it, that's what it originally was designed for to help people get a tan without getting something in the sun. Yeah, I look at my look real good. It's also done with insulin needles so you could jab your wife when she's not looking.

Starting point is 00:32:04 What? Don't not recommend it. Don't do it. Just claim her. Definitely not. It's also done with insulin needles so you could jab your wife when she's not looking. What? It does not recommend it. Just claim her. Definitely not. Just say it. No, but anyway, it works on women. But these men and women,

Starting point is 00:32:14 so these peptides I wanted experiment with some of them because they'll be recommending them to certain clients that go over there from Mind Pump. So I tried it. So the side effects I got were a little bit of skin flushing. Then I tried taking a smaller dose, but a couple days in a row instead of taking one larger dose once, holy cow.

Starting point is 00:32:31 That is very strong. Speaking of that. Like it works, you actually, you feel it. Yeah, good. Did you guys put together a peptide stack? Did you guys put that together? We're working on it and there's gonna be an episode where we talk about different ones.

Starting point is 00:32:40 You're always working on something. You know, I'm gonna finish anything. Organify your working on stuff, peptide your working on stuff, see if it can. It's a secret. Too much shopping. He's one of you.

Starting point is 00:32:50 He's one of you. Shame seed here, right? Hey, listen, what, when you, here's a deal, I want to tell the audience this, you can get peptides because I know people will go online. They sell them online as research chemicals.

Starting point is 00:33:00 So it's like a gray area. You don't want to do that, not regulated, not doctor supervised. I would never do anything like this if it wasn't through doctor supervision and with I don't think we should recommend to anybody. We're just going to be real and tell you that. I'm saying. Yeah. That's how I feel. No, no, don't try this, but I'm trying it. Yeah. No, no. What I mean by that is if you're going to utilize peptides for what? Boosting growth hormone, speeding up healing, recovery. There's one for obviously one for libido. You do it and it's done through a pharmacy and you work with a doctor to supervise. So that's the only

Starting point is 00:33:31 way I would do it. But anyway, I tried it and it's effective. Yeah, it's really weird too. Doug, I think I told you guys, I don't know if I brought this up on the show, but this is like the new hustle with inflation is to shrink the size of products. So obviously everybody sees prices, like it's consumer. I've seen this all over the place. Consumer goods are now.

Starting point is 00:33:53 So the price stays the same. Or up like 10%. So what some of these companies are, they're like, they're jumping five percent, but then they'll knock off like two or three ounces. And so I was actually looking at, so if I don't have my public goods toothpaste, I use Tom's.

Starting point is 00:34:07 And Katrina was asking me the other day, like if I wanted her to buy more Tom's or buy more public goods. I said, oh, get more public goods. I'm pretty sure it's cheaper. Do you know the price difference between those two products? Take a dollar or two.

Starting point is 00:34:19 Is it? Yeah, I looked it up. What's it? And the ounces are the same? Are they the same? No, they're the same. I'm gonna pull it up. I think public goods is six ounces they the same? Are they going to say? No, they're the same. I'm going to pull it up. I think public goods is six ounces for the toothpaste.

Starting point is 00:34:27 Okay, so five and a half. Yeah, so five and a half for seven dollars from Tom's and six ounces for five dollars. So it's two dollars cheaper. You know, the thing about public goods is you get good comparable prices are cheaper typically. The refills you save a lot. So what happens is if you buy soap, you guys obviously

Starting point is 00:34:45 know the spam telling audience, right? You buy soap and a soap to spence their hands soap. Then when you want to refill, it's a bag with minimal packaging. The material of the bags, it's designed to break down and compost. And so you use the refill to fill. So it's really good for the environment. And that's where we start to save is through the refills and the subscription is where you really start to save. You know, speaking of environment stuff, I was mentioning this off-air, and I want Doug to check my numbers

Starting point is 00:35:11 because I don't want to be wrong. He's all what's one plus one. Is it two? Is it? But I can't, I wish he's. I don't remember where I heard this, but okay, we all know like plastic in the ocean, right? That's like the thing that we always,

Starting point is 00:35:22 that we always talk about. Or people always talk. There's like a literal island of plastic. Yeah, it's like so bad. I've seen the videos and pictures and so about that, it's terrible. But I saw somebody gave me the breakdown of like, who's responsible for that?

Starting point is 00:35:35 And you know the... Yeah, do you know the United States is like, like a tiny fraction of this? Yeah, I know. I'm not that I'm, I'm condoned that any is good. Okay, I'm not saying like, you know, but I didn't, I assume as much as you hear about it here, yeah, that we were like major contributors to that. And it's not well developed nations.

Starting point is 00:35:53 It's still really bad about it. Yeah. No, well developed nations like the US, what is it? It's not really, really good. But yeah, it says 0.2% of the world's ocean plastic, despite making up over 3% of the populations from the United States. And it's because, that's crazy, not even a percent.

Starting point is 00:36:10 We have really good waste management, very well developed waste. We don't, Thank you Tony Suprano. Good, good regulations. Good regulations. But you go to other countries developing nations, or like China, for example.

Starting point is 00:36:22 Asia is 81%. There you go. Wow. Asia is 81%. There you go. Wow. Africa is 8%. South America is 5 and a half. North America 4 and a half. Europe's 0.6. Good job, Europe.

Starting point is 00:36:33 Yeah. And wait, Europe's 0.6, we're 0.5. We're 4.5 for North America. That includes Mexico and Canada. And Canada. If you go to the US, we're almost 0.2. Yeah, 0.2. So, US is better.

Starting point is 00:36:44 Yeah. Yeah. I mean, we can't control this. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US.

Starting point is 00:36:52 We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US.

Starting point is 00:37:00 We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go to the US. We're not if you go it's not. We do a pretty good job. We do a pretty damn good job. I know it's the information that you hear is scary and then you feel very, very responsible. That's it.

Starting point is 00:37:12 Now we should do what we can here. Well, it's interesting to me, because the pollution talk always comes up. Yeah, nobody wants to point fingers in any other direction but here. But yeah, you start thinking about that and where all of the world's factories are, like the majority of it.

Starting point is 00:37:26 You know, it's like, we outsource that a lot, which that is like the biggest of gross pollutions is like these massive facts. Well, yeah, and here's the way I look at it as like this, and it's, and my point of bringing that up was actually is not to like point the fingers at the other countries, I made a joke about that right there.

Starting point is 00:37:41 It really is to highlight, like sometimes in our country, dude, we get so hard on like a blaming list for it. What a shitty job we do at everything. We're so bad, we're at all this stuff. And it's like when you look at everywhere else in the country, we're actually, we're actually, sorry, everywhere else in the world, we're doing a lot better than they are.

Starting point is 00:37:59 Well, you got a lot of different areas. Well, you look at, when you look at the numbers, when you have a country that's developing, the main focuses of that country are, we need cheaper energy, we need to feed our people, people need to be able to have houses and products, and we need to be able to make our labor from super hard, inefficient, to easier, more efficient.

Starting point is 00:38:22 And so you see that process, and so they don't prioritize waste, they don't prioritize pollution. It's like, we, look And so you see that process. And so they don't prioritize waste. They don't prioritize pollution. It's like, we look, if you're living in a third-world nation or developing nation, and you're like, listen, I don't care about CO2 emissions because I can't feed my kids. Like, I just want to feed my kids right now. So that's what they where they start. Then when they become developed and they start to become wealthy, as they become wealthy and those minimum needs are met and surpassed,

Starting point is 00:38:49 then you start to see more focus on the environment, pollution on social justice causes through businesses or whatever, right? Because you can. So that's, you gotta look at it in a fair way. Like if you look at the countries that pollute the most, they don't give a shit about pollution because they're worrying about like, we got to make this shit.

Starting point is 00:39:08 Yes, we got to make this happen. It's on a base level. Right, but that's my point is I'm talking about like the narrative around us. The narrative that, because when they make you feel that way, they manipulate you. So a lot of that comes from politicians and then media influences that. So when you're reading something, if they tell you, hey, we're doing a great job, don't worry about it. I can't choose. Versus you ask your average kid or whatever in school. They think we're the biggest of worst. They would say us. Yeah, and that's my point. That's my

Starting point is 00:39:34 point of bringing that up is that I think that we've, I don't know, we rag on us on so many things, like we're so awful and we're failing so much as a country, but it's like, man, there's a lot of things that we're doing pretty well. And we're but it's like, man, there's a lot of things that we're doing pretty well. And we're moving in the right direction. And there were a lot of the way there on some areas, like, of course, we still have things that we need to get better. But Jesus, where we were just a hundred years ago to where we were today. Oh, very different.

Starting point is 00:39:56 Like, oh my God. Like, come on. But you got it. Where's the positive spin ever? Yeah. No, that's true. But the other thing too is this is that the campaign, the positive stuff, I guess. Well, the other thing too is economically we that campaign the positive stuff. I guess well the other thing too is economically

Starting point is 00:40:05 We're still the the superpower of the world China's coming up, but we're still a superpower and also We are the the largest by far media exporter meaning Other countries in the world are far more aware of American media and culture than we are of the rest of the world So we automatically become the center narrative, automatically. Like when our presidential elections go on, the whole world talks about it. I don't know when other elections tend to go on, unless it's a country that like,

Starting point is 00:40:34 that they're telling us to really focus on type of deal, right? Look at celebrities and that kind of stuff. So it's because we export so much media. So it makes sense that they're gonna put so much focus on us in that way. Well, we're gonna do it on ourselves too. We're one of the few countries that do an election like every four years though, right?

Starting point is 00:40:50 Like most people stay in power for a long time. Like China, Russia, places like that. Oh, you get in power, you stay in power for a long time. Yeah, no, you have to be out in four. Europe is pretty good, but I think there's a way that they can stay. I know here you have limit. You have limit.

Starting point is 00:41:02 Yeah, eight's it. Yeah, our government was founded by people who are super, super skeptical of power. Like they obviously designed it. Just like power, yeah. They're like, and they did the best they could to make it impossible to impose tyranny, although there's always a way.

Starting point is 00:41:20 There's no way. There's no way, there's no way. Hey, so I want to go back to fitness here real quick because I ate something yesterday, heading in a long time, and then it dawned on me that this is the perfect bodybuilding food. What, I'm gonna ask you guys, what culture has the perfect bodybuilding food?

Starting point is 00:41:35 You guys already saw the note, so you know my answer. Peru. Oh, I didn't see it. Peruvian? Peruvian, really? Yeah, the potatoes in the meat, dude. That's pretty good. Yeah, white potatoes in meat, dude,

Starting point is 00:41:44 you could get a whole cup of. Bro, Mediterranean or Persian food. It's all like ke the meat, dude. That's pretty good. Yeah, white potatoes in meat, dude, you can get a bowl of purple. Bro, Mediterranean or Persian food. It's all like kabobs, chicken, steak, rice. I had Persian food yesterday and I looked at it all. I'm like, this is what a bodybuilder would want to eat. I eat it when I went to Peru. That's how I, I mean, the plate, they give you this massive serving and it's like white potatoes and steak.

Starting point is 00:42:01 That's true. It's true. Oh, yeah, this is perfect for me. That's true. That's true. That's true. Oh, yeah, this is perfect for me. That's true. That's true. That's pretty good. What about you, Justin? Yeah.

Starting point is 00:42:09 He's like, I don't care about bodybuild. I don't care. I don't care. That conversation we had in the day. He was thinking about bodybuilding. I carried him the last time. Justin looks like he's smelling a fart the entire episode. So it looks like.

Starting point is 00:42:20 I am. That's pretty cool. He's real pretend like you're like, Oh, we're talking about getting shredded? Yeah, I know. I was like, oh god. Like, I roll after every statement. He has to be the most man man I've ever met my life in.

Starting point is 00:42:32 Oh, you want to look pretty. Ooh, yeah. And abs, dude. I could punch something. I can't hide it. Yeah, sorry. Good balance. Hey, real quick, you got to check out the company, Live On Labs.

Starting point is 00:42:45 So they make supplements, nutrients, things like B-complex or lipoglutothione that have a delivery system, liposomaltive delivery system, that allows it to get absorbed into your body to the target tissue. So it's really good product. I have a vitamin C, for example. It's actually one of the vitamin Cs that I've ever

Starting point is 00:43:00 taken, I actually feel. Great company. And right now, you can get lipogluidethione for free when you bundle it with the B-complex and vitamin C. So get the B-complex vitamin C, you get lipogluidethione for free. Go check them out. Head over to liveonlabs.com. That's L-I-V-O-N-L-A-B-S.com forward slash MP for that hookup.

Starting point is 00:43:20 All right, here comes the rest of the show. Our first caller is Justin from Georgia. What's up, Justin? How can we help you? It's going on, guys. Hey, first off, I wanted to wish you guys all a happy Father's Day. You know, I really appreciate what you guys do for every one of us as a community that listen in

Starting point is 00:43:39 and you know, you guys definitely deserve that time to spend with your family and love hearing about it. I'm getting married at the end of this year and hearing about all of you guys and managing your business and personal lives and with kids, it's really inspiring for someone like me that wants to be there as well one day in the future. Awesome, man. Thank you, great. Of course.

Starting point is 00:44:03 So, just to kind of give you a little know, where I'm coming from and then this will help lead into the question We'll be better answer that as well On 30 years old I've been in and around different scenes in the fitness industry professionally The last like five years or so a personal training nutrition coaching Things like that. But most of my background really started with powerlifting and Olympic weightlifting,

Starting point is 00:44:29 which more recently kind of became more like a body building or power, I guess you could say, power building as some people might be calling it nowadays. But my main question kind of revolves around deloting and the importance of that and that built around it, or excuse me, maybe between phases or at the end of a training program. And if that's something that is recommended for somebody

Starting point is 00:44:57 who maybe doesn't have experience or maybe you can kind of go into detail about the importance of that building that into your training programs and how it can be more efficient for me. Yeah, good question. By the way, congratulations on your upcoming marriage. I appreciate that. Yeah, that's great.

Starting point is 00:45:14 So, D-loads, typically what I'll tell people with a D-load week is to base it off of field. Now, there's a problem with that. Most people are terrible when it comes to taking that kind of advice. So I would say the more consistent you are, the more your volume, the higher your volume is, the higher the intensity of your training is,

Starting point is 00:45:35 the more valuable taking a D-load week is every eight to 12 weeks or maybe even 14 weeks, okay? So if you're super consistent with your workouts, you don't miss a workout, you like to push yourself, you're really pushing progress, your volume is pretty high compared to most people's training, then deload weeks are extremely valuable. And what you do in a deload week is you're active, but you basically work out at like 40, 50% intensity, you're in there just to kind of move and get a pump and stretch a little bit.

Starting point is 00:46:08 And studies will show that D-load weeks actually contribute quite a bit to progress. Now with people who are not consistent, people who miss workouts and aren't working out very much, I typically don't schedule D-load weeks, but I do tell them to take a D-load week if they start to feel excessive stiffness, soreness, fatigue, or if they notice any sleep issues. But generally speaking, I would say every eight to 12 weeks or so, it's probably a good idea to take a D-load week.

Starting point is 00:46:37 I've actually changed my opinion on this recently, or in the last year, right? Whenever it was, when we first came across the study that they did that we've talked about multiple times, and I don't know if you've heard us talk about the study where they had the two groups where somebody trained basically every single day consistently through I think three months, and then you had another group that every third week,

Starting point is 00:46:59 they took a whole week off. Have you heard us talk about the study? I'm actually going to be news so I have not. Okay, so this this was a really fascinating study for me and what ended up happening. So there's a group. Okay, one group stays consistent all the way through for three months or six months. I don't remember what it was. I think it was three months. It was, and I don't, I don't, it wasn't every day workouts, but it was a consistent routine. Yeah, consistent routine, right? And basically not any scheduled days off other than the normal days, right?

Starting point is 00:47:25 So you have consistent group for 12 weeks. Another group, every third week, they take an entire week off of training. At the end of the study, both groups progress the same amount. So it just highlighted how men missing every third week, a whole week, doesn't even set you back to. Since that, I'm probably more pro doing a D-load week,

Starting point is 00:47:49 even if you don't think you need it, because it just highlights, as long as you're consistent, like Sal's point is true, like if I'm talking to a client who, you know, that we can't even string two or three weeks together with them not missing a workout, I'm a little less worried about doing it, because they naturally will end up

Starting point is 00:48:05 deloting because they're not consistent. But for someone maybe like you, who's dialed in, you follow a program, you don't really miss any days. Now, and even if you felt good at the program and ready to roll on them, I actually would encourage a delo week. I would encourage a week of just mobility

Starting point is 00:48:21 or maybe training doing some cardiovascular work or just working a lot of just mobility or maybe training doing some cardiovascular work or just working a lot of stretching, like, or just reducing, like Sal said, you're lowed by 40% and just going really like a skill and just, you know, working with that with low low. Yeah, so, and that, in the past, I would say, hey, if you feel good, you don't feel sore, you're not, your joints aren't aching,

Starting point is 00:48:42 your strength is still going, I'd say, roll right in the next program, but after reading that study and seeing how beneficial it was for someone to take off a whole week every third week and still progress as good as somebody who is going, now I'm like, damn, there's gotta be benefits to just taking that week off.

Starting point is 00:48:58 And I think for us people that are fitness fanatics, we probably tend to overreach and stretch ourselves more than we're probably taking off. So for someone like you or for someone like us, I would say after the program, take that week and do a D-load week. Yeah, and now the key here though, what's important is that you don't... Now you can take it completely off and do nothing. I don't think that's a good idea though, because the benefits from being active and exercise and training are far reaching.

Starting point is 00:49:30 It's more than just strength, muscle and fat loss. There's also mental wellness that comes from it. There's health effects, benefits from moving consistently. So I don't think you should take it off completely and do nothing, I think you should go and do something, just really reduce the intensity, make it just and hit the nail on the head. I like skill training.

Starting point is 00:49:55 I like to go into the gym and really perfect my form. Get a little bit of a pump, go real easy. Mobility, if that's something that you need to work on, that's a great thing to focus on during that week. I don't think it's a good idea just to take it off unless you are really fatigued, really burnt out. I 100% agree. Just focusing on your skill-training mobility will do wonders because you're still going to be stimulating those muscles in a similar way, but now with a lot less demand and load. So, you know, your body, you don't want to cut all that momentum, all

Starting point is 00:50:25 of that effort that you've been putting in and to completely shut it off and just rest and not do anything, you know, it's going to take a bit more than, you know, the following week to then, you know, start that ball rolling against. Yeah. I think it's definitely good for the body to, you know, go to that active recovery. Yeah. And again, we, I can't overstate this this. You know this, Justin, you've been in fitness for a long time. How important are the mental benefits from just working out consistently, right?

Starting point is 00:50:52 So if you take a week off completely, maybe you won't lose muscle or strength and maybe you recover better, but you're not getting in the mental effects now. So that's why I think it's important to still do something, just go way easier and go in with the mental focus of delode. This is a easy recovery week.

Starting point is 00:51:15 18 year rituals and habits. Along those lines though, I also think like, we always talk about building muscle burning body fat as like the focus, but overall general health, the fear is so much bigger than that. So if I'm talking to one of my fitness fanatics, I'm also like challenging them on their spiritual health, their relationship health. And so maybe if I was dialed in on my training and I'm all about that right now, maybe that

Starting point is 00:51:44 week, I'm actually kind of thinking about those things. So that maybe means I'm doing mobility stuff. Maybe I'm doing practices that's gonna work on my relationship. Maybe I'm doing some stuff to work on my inner self. We do it fast. Yeah, maybe a fast.

Starting point is 00:51:57 Maybe things like, maybe I'm gonna look at the rest of this fear and think about like, where can I grow or where can I improve in those areas that isn't necessarily in the weight room. I know right now we're discussing all the weight room stuff like oh mobility, skills training, oh this, but hey, maybe that week you still have an hour practice so you don't stop the consistency of being dialed in of like consistently working on yourself, but maybe that hour is walk and meditating.

Starting point is 00:52:24 Maybe it's taking going out with your future wife and doing something special for her. Or maybe it's reading. It could be a lot of other things that I think are going to contribute to your overall health and performance. That isn't always necessarily in the gym. What do I, could I be doing? To me, that D-load week, personally, I'm always, you know, the gym is easy for me. I love that. I love lifting weights. That's an easy go to. The stuff that I have to discipline myself about is the other stuff, the reading, the spiritual growth, the working inside, the meditating, the things that I probably kind of push to the side or don't focus on. To me, that D-load week, I'm trying to focus on those types of things. I really like that mindset, like that outlet on that.

Starting point is 00:53:06 That's a great way to, I didn't really think about it like that, but I appreciate your insight on that. A lot of where this kind of discussion comes from, since I'm relatively new, actually, one of my closest friends shout out, based on Tim and up, put me on you guys, like maybe like three months ago. And I started, I have two of your programs. And I started doing strong.

Starting point is 00:53:32 And then he, I put my buddy, he wanted to do aesthetic together, because him and I have, you know, pretty similar skill level when it comes to the gym and our level of commitment. So we started doing aesthetic and I started getting, I got to like week three on aesthetics so just starting it. But I had a small screen so I kind of like took some time off and like you guys have been

Starting point is 00:53:57 saying just kind of focusing on some stuff that I can work around with this injury and just recovering kind of around that injury. But I guess that because I was experiencing like, you know, like you guys say, the volume on that is way higher than probably a lot of people can handle. You know, I'm kind of thinking like maybe like after the first phase, I do like a small,

Starting point is 00:54:19 delo week and kind of focus on some other stuff and then, you know, jump right into then jump right into face two to where that one's a little bit bouncing up a little bit. So I think that's kind of, you know, this is just trying to help me formulate my plan of attack to this program. You're on the right track. Esthetic is a lot of volume. A lot of people think, oh, I'm going to do aesthetic no problem. It's a lot of volume for much too much for a lot of people. So I think you're definitely on the on the right track and don't forget you're in the health space Health is a lot more than just you know muscle and fat loss and as you get as you as you continue progressing through the space

Starting point is 00:54:56 You'll realize just how important all the other stuff is as well sounds like you're already on the right track though So do you have I know you're a trainer. Do you have prime and prime pro? Cause those are the most valuable programs for trainers. I do not, but those are the two that I've been looking into more recently. I hear you guys stand in those all the time. Some of that's gotta be one for the tool belts. We'll send them over to you.

Starting point is 00:55:18 Okay, that's a wedding gift. You got, you got a mass prime and prime pro. No problem. Hey guys, I appreciate it. Thank you so much for your time. Love what you guys do. I'm a fan for life. I'm like, how did I miss this over the last like years

Starting point is 00:55:32 of being in fitness industry? I appreciate it guys. You guys are the best. Spread the word. Thank you, Justin. Thanks for following in. Of course. And I think you can leave me.

Starting point is 00:55:39 Just easy to see. Yeah. Really good point, Adam, because we do often forget that it's a lot more than just workouts. What a great opportunity when you have a D-load week to look at everything and say, all right, what some stuff I tend to neglect. Let me focus on. The holistic kind of birds eye view, right? Well, especially with someone like him, like you brought up some points that I think

Starting point is 00:56:00 are very important. Yeah, average person, it's like a word. Yeah. If I, most of my clients, I didn't really schedule D load weeks because most of my clients they would do it themselves. Yeah, it was, I mean, there's probably a handful, maybe two handful worth of people that I've trained that could run a full maps program with no days off. We're breaks. Jumping into the next. Yeah, and it's rare that I had a client

Starting point is 00:56:29 that was that consistent where they just never miss. There's some of them, but a handful. Compared to someone like him who's a trainer. So as a trainer, I think differently, he's gonna be like us. He loves it. He loves the gym. And sometimes we're so focused on maximizing muscle or not losing muscle

Starting point is 00:56:48 or losing body fat. It's like, dude, there's such a whole other aspect of health and fitness and what a perfect time for you to put your energy there knowing that you're probably not the guy that does that because I know I'm not. So I can totally relate. Our next caller is Andy from Oklahoma. Andy, what's happening, man? How can we help you? Hey, how's it going?

Starting point is 00:57:11 I appreciate the opportunity. Awesome, of course. So my question is, I guess I got started kind of helping my fitness and everything early this year in January. Online, I can see all over the place that you don't want to lose more than like two to three pounds of weight per week. And that's like a good metric to judge progress and keep yourself from going too hard or to hurt causing other

Starting point is 00:57:38 problems. But I can't see what's a good rate by week or month to judge growth? Like how much muscle can I put on or how fast my body, my BMI will change or things like that. So I was interested, what's a good metric by a week or months for those kinds of things? Half a percent to a percent a week is what they said. Body fat, body fat. But you wanna know about how much muscle

Starting point is 00:58:01 you should gain per week with that number looks like, is that what you're asking? Either way, right? Like I know they're all kind of running in connection with each other. I just know that I went from 32% body fat and I lost a bunch of weight really fast earlier this year.

Starting point is 00:58:16 I started watching your show, I missed them into you guys and cut back on the cardio and increased my calories a little bit because I realized that 30 pounds just based on my scale, the electric penance on the scale, I lost like 10 pounds of muscle out of that 30 pounds. And so I don't wanna keep doing that. So I'm just trying to make sure I'm keeping a check, but my progress is obviously slowed dramatically doing that.

Starting point is 00:58:41 So just looking for those reference points. Yeah, you know what's, so a couple of things First, those are those are general guidelines, you know, two pounds of body fat a week, right? I've had clients lose more and be okay. It really does depend on the person and the individual, but generally speaking, it's a good it's a it's a decent target. Look at body fat percentage. I like body fat percentage more because it tells you much more than what the weight on the scale will tell you. So like in fact, with your reverse diet, if you're focusing on strength, you may actually find that your weight go up on the scale, but your body fat percentage actually go down. That can happen if you do things kind of the right way.

Starting point is 00:59:15 One metric that I really always advise people to pay attention to, especially someone like yourself who lost a lot of weight in a short period of time, is to focus on performance. Look at your strength. Like if your strength is going up and your body weight goes down a little bit or the size of your pants goes down a little bit or stays the same, like that's a great metric.

Starting point is 00:59:36 And as your strength continues to go up, usually your metabolism follows, usually muscle growth follows as well. So that's one of the most important things. I would say body fat percentage and strength. If the body fat percentage trends in the right way and your strength is going up, you're probably doing most things right.

Starting point is 00:59:52 Yeah, just because the scale doesn't move, doesn't mean you're not progressing really good. I mean, what could potentially happen is, so you may think your progress is slowing down because the scale isn't moving one way or the other, but you may be building muscle. And what's happening is as you build muscle, your metabolism speeds up,

Starting point is 01:00:08 and then in turn, you end up leaning out a little bit so you lose a little bit of body fat. So you have this nice kind of even exchange happening. And many times, this is right where I want my clients to be, the hard part is the mental, the challenge. Because we're always, we're so married to, you know, the scale telling us like, oh, I'm building muscles, so I want to see it go up or oh, I'm burning body fat, so I want to see it go down. But the

Starting point is 01:00:29 truth is, especially I can see you right now. So I see you have a, you're not obese, you're not super skinny, you have a good frame already. So I would love to keep your, your size about the same, but we're just a nice little slow exchange of building muscle and losing body fat and you're in a great place. Do you do circumference measurements at all besides your bioelectric impedance? I don't know, but that has come up in just like watching you guys and listening and talking to other people and I certainly think I'm gonna start doing that here. I think it's a good measurement. Just a misdemeanor stone. Yeah, just because in terms of body fat, I think body fat is a great metric. It's just a really hard one to nail down in terms of the efficacy of that. So we do like dunk tank, which is the most accurate or a bod pot or something like that, where

Starting point is 01:01:17 you displace air and displace water. But in terms of just simplicity, I think that your you know, circumference measures will see growth where you want to see growth and then, you know, decrease where you want to decrease. So even just, you know, constantly sort of paying attention to your waistline. And then like South said, your strength gains and, you know, your eating is consistently, you know, at that same calorie amount, I think you're kicking ass. Yeah, I want to echo what you just said, Justin. That is that circumference measurements are so underrated

Starting point is 01:01:48 and they shouldn't be. It's actually a phenomenal way to gauge progress. Like if you measured your upper arm, your chest, your waist, your thigh, you would get a pretty good idea of what's happening on the scale if the scale goes up or down, right? If the scale goes up, but your waist size goes down or stays the same or stays the same.

Starting point is 01:02:07 Like, oh, you know, we're probably doing the right thing, combine that with performance. And now you've got a pretty damn good picture. Body fat percentage is great too, but like, you know, just a minute, a good point. If you take your body fat test on the scale, your electric impedance, you better make sure that every time you take your body fat on there, that everything is identical. Same time of day, same amount of hydration, everything is the same because the amount of fluid in your body, time of day can actually affect the reading by a few percent. I've actually made mine go up or down by 4 percent within a hour.

Starting point is 01:02:42 That sounds pretty dramatically. Yeah, so I like a I like a lot what, what Justin said, I think at this point in your training to really focus on performance, I think if you went on a, on a, you know, a 12 week course of just trying to get stronger, I think you would get, it's just a great time to do it. You've already lost a lot of weight. There's a great time to, to focus on that. Have you cut out all the Peloton or you still doing Peloton? I still do it like once or twice a week just because I do really enjoy mountain biking.

Starting point is 01:03:10 That's good. And I want to stay conditioned for that, but I am running a MAPS in a Bollock now. I'm on like, start of the Phase One and really enjoying that. So I'm going to keep pushing on that and start doing my circumference measurements. That sounds like. Excellent. Well, good deal, man. Yeah, thanks for calling in. I think you're on the right track. So good question. Yep. Awesome. Thank you very much. Thank you. Yeah, I'm so glad you said that, Justin. It's got to be the most underrated yet one of the most simple. You know, one of the things that I got to keep reminding myself is the advice I give. There's like, what's the most efficacious and accurate? And then what's the things that we can- That's all Doug does. I know, and you know, one of the things that I gotta keep reminding myself is the advice I give,

Starting point is 01:03:45 there's like, what's the most efficacious and accurate, and then what's the one that people are gonna be the most consistent doing? Right, yeah. With the least amount of air? Yeah, the easiest with no barriers. Yeah, like circumference, right? It's a super, super easy, and it does tell you

Starting point is 01:03:58 a lot, especially when you combine it with a professional. I think Doug keeps even simpler. You're just doing your waist, don't you? Just the waist. Just the waist. Because here, if you think about this way, if you think of this way, if you're on a program, and you're just doing your waist, don't you? Just the waist. Because here, if you think about this way, if you think of this way, if you're on a program and you're trying to build muscle,

Starting point is 01:04:08 you're increasing calories, you're strength training, and if you're seeing the scale go up, but you're waist is staying the same or potentially going down, you're doing perfect. Yeah. If you see that the scale is about the same or barely goes up and your waist goes up, you're probably, you're raised to go.

Starting point is 01:04:22 You can lose weight in your waist go up. Right. And you know, uh, oh, I lost muscle and I gained some body fat. Right. After a man, for women, you'd look at hips and waist. That's those two areas. Because the one, the one deceiving part about actually measuring like say arms and thighs and things like that, because you could potentially be leaning out like a little bit too, right?

Starting point is 01:04:39 You might see it now. It's a little bit of decrease. So yeah. So I really like what Doug does, which is just watch his scale weight and measure his waist. And he knows what he's trying to do, right? If he's obviously, if he's trying to build muscle, he's just wanting to add enough calories that it's not increasing his waist size,

Starting point is 01:04:56 but his scale weight is slowly going up. That's, I think that's a really good way to gauge that. And vice versa, when you go the opposite direction, right? Mm-hmm. Our next caller is Lexi from Canada. Lexi, what's happening? How can we help you? Hi, how are you? Good. Great.

Starting point is 01:05:10 Great. So funny. I just came back from the gym and I was listening to you guys there. So this is so cool. Thank you. Okay, so I have a question for a client of mine. I'm a trainer and a nutritionist. She's 27. She's 180 pounds, she wants to lose some weight. We started working together a couple months ago, so I was

Starting point is 01:05:30 making her exercise a nutrition plan. She told me at the time she wasn't dieting at all. So it seemed like she was probably one of the rare clients who might be able to benefit from going straight into a cut. So I put her on a three days a week lifting plan and I put her in a deficit just to kind of see what would happen. Problem is she immediately got super sick and so she stopped working out and was barely eating because she couldn't stomach anything. This lasted for like six weeks and it made me think that like cutting calories wouldn't be the right move here at all because her weight stayed totally the same.

Starting point is 01:06:01 So I'm thinking that we need to kind of work to heal her metabolism. Like you guys talk about reverse diet her, live heavy, let her body build and then try to cut. And she's totally on board for that, which is awesome. But my question is number one, even though it seemed like she was overeating from like her diet history and that it would work to put her into a cut, is it possible she was actually under eating and her metabolism slowed, or is there anything else that could maybe cause this, like genetic factors or something like that?

Starting point is 01:06:31 Because it really seemed like it was a classic case of like a metabolism adapted to dieting, but it doesn't really fit what she told me. And then my other question is just in terms of my plan for her, I was thinking about starting her around 1800 calories and then slowly upping her by 50 to 100 a week and then just kind of watching to see her body. I was thinking if we end up around 22 hundred or 23 hundred, spend a couple months there and then try to cut that. Hopefully, it's your results from that, but I just kind of wanted to get you guys take all

Starting point is 01:07:00 that. So this is where and this is why I actually stopped like giving clients a diet until first I made them track because one, you already hit what happens a lot of times is they either under or over report. Nobody's asking. They don't, they don't, they don't, they don't, they just tell you, oh, this is what I eat, that's always fucking wrong. It's by feeling. It's always fucking wrong.

Starting point is 01:07:21 I want to see it. So, before I will even give a diet diet what I say at the beginning of our Program the next two weeks. This is what I want you to do Susie I don't want you to try and impress me if you have snickers at two o'clock eat your snickers if you do this do that Don't what well all I really want to see is I want to see your eating habits from there I'm going to build a plan from that. And that way, because she could have been at 800 calories, she could have been at 2700 calories.

Starting point is 01:07:50 It's too hard to say until you get to see that data. And then after you see that, then I take very small changes to her diet. It's never really dramatic. There's almost 100% of the time as a coach. There'll be something very, especially since you have a nutrition background, you'll see something glaring. She'll be way under eating on fiber.

Starting point is 01:08:09 She'll be way under eating on protein. She'll be over consuming, probably sugar. She's probably not getting enough healthy fats. You're going to see a ton of things that you could probably help her with. I pick one. I pick one and I actually like to add to the diet first. So even with somebody who wants to lose weight, I find somewhere where they're probably lacking nutritionally

Starting point is 01:08:29 and I want to increase that. So instead of telling her no longer, can you have that Snickers bar, although it's probably unrealistic that that's probably happy, but just say that's what's going on. I'm gonna see that she's under-consuming protein and I'm gonna focus there before I start to take things away. I'm gonna say, hey, you know what Susie,

Starting point is 01:08:44 we're only getting 40 grams of protein every single day. We really need to be somewhere towards the 90 to 110 at least and the minimum. So that's what I want you to focus on. So I want you every day to make sure you have this. And so, and that's what we're gonna speak to first. What naturally happens is those other things like Snickers bars start to fall off

Starting point is 01:09:04 because she's focused on trying to add to her diet and naturally she already starts to see a good positive response with it. That's how I start almost every client. Yeah, Lexi, I'm going to tell you something that I wish somebody told me when I was first a trainer and it's going to really summarize basically what Adam is explaining. Okay. Most trainers try to coach and guide results. That's wrong. Coach and guide behaviors and the client, not results because the behaviors are what lead to the results. Coaching results doesn't always and often at all doesn't result in the behaviors that you're looking for and then you end up with people who go in and out of fitness and go up and down and

Starting point is 01:09:44 rebound. So what Adam was explaining is entirely based off of behaviors. That's why he said what he said. Now, is that going to get someone faster results than if they followed your perfect meal plan right out the gates? Probably not, but the way he said it, the odds of them sticking around

Starting point is 01:09:59 and getting long-term success are so many times higher. The diet plan, the fast result, whatever, results in like an 85 to 90% fail rate within the first year. Add a couple of years to that and it's almost 100%. So focus on the behaviors, not the results of behaviors lead to what you want. Now, in terms of putting someone on a cut right out the gates, even if their calories are high, here's why I don't necessarily like to do that. I want to fuel their strength and their performance before I do anything with their diet because

Starting point is 01:10:29 she hasn't worked out, right? She just hired you. She didn't work out before. What you want to do is you want to be able to fuel the strength. You put her on a cut with the strength training. She'll get some strength gains. She'll get some performance gains because she hasn't done it before. But you're actually reducing those performance gains by a significant amount

Starting point is 01:10:46 because you've automatically put her on a cut. So those two things right there, I want you to consider. How do I coach this person's behaviors? Consider that above all else. And then how do I get this person's performance to improve, and then how do I get the client? And here's back to the behavior thing. If I can get my client to focus on and appreciate

Starting point is 01:11:06 and love performance gains, oh, I've done a great thing right out the gate. Now the person that even focused on aesthetics, they're like, oh my God, I love being strong. Oh my God, I love the way that I feel. And what does that typically lead to? All the physical changes that they were looking for in the beginning.

Starting point is 01:11:21 So I hope that makes sense. Yeah, no, I hear you. That is helpful. So yeah So I hope that makes sense. Yeah, no, I hear you. That is helpful. So yeah, so that totally makes sense. So probably there was something off in my initial information that I got in terms of her diet history and stuff. Is it possible though, let's say it was bang on and a cut in a perfect world,

Starting point is 01:11:41 should have given her some initial results right at the beginning? Is it possible to do some people are are there genetic factors where like some people's metabolism can naturally, like, just be on the slower side? Yeah, yeah, of course, that definitely, but you know, you're training an individual. So that person's how their body responds, the feedback that you get, what you notice yourself, that they may not tell you, but you'll hear or read between the lines, that's really what you wanna go off of.

Starting point is 01:12:08 I think if you literally make her download my fitness power fat secret, one of those apps, and make her input for one week, I bet you'll see something jump right out of you. I guarantee it. Every time, especially somebody who doesn't have any real history and like nutrition or exercise, they're always way off and they always under overestimate. They're never on point. So I bet you,

Starting point is 01:12:32 you just have her track one week and you'll see something jump out at you like, oh my god, no wonder we weren't building any muscle. You were only eating 10 to 20 grams of protein. Your high day was 60. It's like, and you're in a, think about that for a second. Imagine somebody, even if her calories are all right, what she's saying, but she's under consuming protein by that low, right? That low of protein, you put her in a cut and you're strength training her.

Starting point is 01:12:55 She's like, she's gonna build any muscle. There's no way she's gonna build any muscle. So I'm material. Yeah, and all that's really gonna happen is her metabolism is slow down even more. So just gonna make an uphill battle for you. So just have a track for a week. I bet you will see something glaring

Starting point is 01:13:09 that you can address right off the chest. Yeah, now also because she's coming back from illness, I think your focus should be on making her feel good. I don't think it should be anything centered around results or fat loss or anything like that. Just energy and strength. How do you feel? Let's get you feeling good. How's your sleep? How's your energy? Let's get you feeling good. Then when she comes

Starting point is 01:13:28 in and she goes, man, I feel like my old self, I feel great. Then you can start moving back in that direction. But I would have her feeling good first. That might take a while. You said she was six for six weeks. So yeah, it might take a few weeks, it might take two to three weeks for that to happen. Yeah, I know, I love that. So in terms of my second question, like, offering her calories slowly, is that a good idea? And do you think my number is there

Starting point is 01:13:52 that I had on the right track? Yeah, I like that. I like a slow increase, 50 to 100 calories. Yes, and no. Okay, the only reason why, so yes, I think you should increase her calories and do that slowly, but I would say no

Starting point is 01:14:05 to just throwing a random number out there. I would want to get her to give me that week first before I gave you a, because what you might find out is when she tracks that week, it's way different than what you thought or are planning on right now. So whatever she gives you for a week, then I would slightly increase it from that

Starting point is 01:14:24 and more importantly, probably balance what she's having. So let's say she reports and you get an average like, oh, she's eating 1900 calories a day. Okay, so I want to take her to like 2000 to 2100 day. I think it's a good goal, but more importantly, oh, we need to increase the fiber here. Let's reduce the sugar here. Let's get more protein here and don't get it all to her at once, adjust one or two of those things and focus on that. You know what, two Lexi, it might be wise to have her track after she fully recovers and feels okay, so I bet you if she tracked right now, it wouldn't reflect her normal behaviors because she's coming out of just being sick, so just another thing to consider.

Starting point is 01:15:01 Yeah, she's still not feeling well, is she good now? What's where we at? She says she's good now, she's, doesn feeling well. Is she good now? What's where we at? Um, she says she's good now. She's, this would be like her first kind of back at the gym and stuff. Okay, this kind of weekly good. Yeah, then you're okay. Yeah, okay.

Starting point is 01:15:11 Perfect. No, that's helpful. No, Lexi, since you're a trainer, do you have maps prime and prime pro? I have maps prime because I didn't want to get ripped apart on this podcast. And I have, um, I have, and I have,

Starting point is 01:15:24 but also I have I have Don't encourage Adam you need you guys need to stop encouraging me. I'm gonna send you prime pro too because I think Prime pro also extremely valuable so we'll get we'll send that over to you. Thanks for calling Thank you guys so much. Thank you. You got it. Thank you Yeah, I First off, it's hilarious that they say that Thank you. Yeah, first off, it's hilarious that they say that. They really are encouraging.

Starting point is 01:15:45 Put the fear on. Please don't encourage Adam to be more Adam. No, I'm just kidding. You know, I can't state that enough. If you want to accomplish something, even for yourself, it's the behaviors that you need to focus on, not the specifics because behaviors that would drive it all.

Starting point is 01:16:02 So you're training a client or even yourself, you know what your tendencies are. Yes, you could follow a script. Oh, here's what I gotta do, whatever, but if you don't pay attention to what your behaviors are and how you wake up, what makes you feel good, what makes you feel motivated or driven,

Starting point is 01:16:19 what makes you feel like, you know, wanna do things, it's gonna be all of utility. Yeah, here's kind of, I look at it like memorizing before a test and doing scoring. You can score well, you can get results, but is that gonna last? Did you retain any of that information?

Starting point is 01:16:36 Are you applying any of that information going forward? No, you need to really do the work on really changing the behavioral part of it. I love getting young trainers like this that we get a chance to have a conversation with because unfortunately for 10 years of my career, I just wrote diets. I would do all the calculations and exactly what she probably did, which is get an idea of her food history and what she likes and what she doesn't like. Then I would sit down and do all the math

Starting point is 01:17:06 and I would write out, here's where I think you should be, follow that to a tee. And it just was, you know who it was effective for? When I was training myself or somebody who was like me who like, give me, or an engineer, give me, I'll do it. Yeah, I'll do it. And they just, just like a robot would follow it to a tee

Starting point is 01:17:23 for the next six months, those people. But later on, when I figured the piece out where I was like, you know what, I'm gonna stop trying to guess or think and assume that these people are reporting the right information, they need to track for me. And then from, and then what I found was like, holy shit, these people's diets were so off that me, writing a meal plan was so different than the way they ate.

Starting point is 01:17:48 The likelihood that they would stick to that forever was ridiculous. So what I would do is go, okay, this is I've tried and find a way to just slightly modify what they were already doing because if I threw something completely different on the likelihood that they would continue doing that forever versus, oh, I can make a little tweak to breakfast. This person, she was already eating eggs, is it hard for you to add four ounces of ground turkey? You know what's funny about that approach?

Starting point is 01:18:13 If you do it right, within two or three changes, two or three changes, the client starts to change things themselves. Yeah, that's why I meant by not getting rid of the stickers bar is you keep adding to think to the meals of what they're lacking in nutritionally. And they naturally let that draw. It drops off because now they're more full and satisfying.

Starting point is 01:18:30 I had a Snickers bar in so many years. I don't know why I said that. And I'm like, man, I kind of want one. We're not even sponsored. Use mine pump as the code for 15. I'm just kidding. Our next caller is James from Florida. What's up, James?

Starting point is 01:18:42 How can we help you? Hey guys, thanks for having me on the show. Yeah. I want to say also, thank you so much for the resources you guys put out there. As a beginner, the stuff you guys put out, like the video is in the podcast, and it's really helped me to avoid making a lot of mistakes and stay kind of focused on, you know, what's important. So I really appreciate that stuff you guys do.

Starting point is 01:19:02 No problem. Thank you. So, I'm 41 years old. I've never trained in my life. About a year ago, I was 240 pounds of dad bod. And I did the same thing that most people do. I thought, you know, cardio was the answer. So, I did a month's cardio, lost 65 pounds, and became skinny fat. So, three and a half months ago, I started lifting. that. So three and a half months ago I started lifting. I only have access to a set of five to 25 pound adjustable dumbbells for at least the next year or two. And my primary goal is to build muscles. So for upper body work, I think the dumbbells are going to be good

Starting point is 01:19:37 for that time period. I'm especially if I use things like progressive overload and slow tempo down to make it feel like it's heavier. But for my lower body, I'm already using both 25 pound for squats and deadlifts. And I'm getting up into the 17 plus range. And I know if you go too high, you're getting into endurance training, which is a really one of what I want to do. So I guess my question is, is it pointless to squat and deadlift with such lightweight, if your goal is to build muscles, is it even possible to build muscle with lightweight like that in the lower body?

Starting point is 01:20:09 Yeah, it's not pointless, tough. However, we do want to find ways of increasing the resistance. So you name one of them, which is slowing down. So you can really slow the reps down. You can use isometrics, which is very underrated, and isometrics. You're in a lateral training.

Starting point is 01:20:23 You're in a lateral training. Can I get you to spend 50 bucks on a suspension trainer? What was that? Can I get you to spend 50 bucks on a suspension trainer? I'm not, I'm not. Okay, I can have our team send you over a link. I'll have them send over a link for 50% off of a suspension trainer and then I can give you the suspension trainer program for free, because I think that will really help you.

Starting point is 01:20:48 And because you could do some really tough stuff for your hamstring and posterior chain on that, I think you could build a lot of muscle and there's a lot of variations that you can do with. It takes up less space than you're supposed to. Yeah, it takes up no space. It's reasonably inexpensive. I mean, that's, and that I think you could get a,

Starting point is 01:21:04 you can get a pretty far with that. Yeah, great advice. Yeah, suspension trade. So if you've seen TRX straps before, where they hang off of something and then they're like handles, they almost look like Olympic rings. They're seat belts, kind of like, but yeah, it has handles at the end.

Starting point is 01:21:16 And it hooks up to your door. Anyway, we have a program that uses just those. And that, there's many, many different ways to progress resistance with those. So that's great advice. And then unilateral training at, you know, Justin said earlier, you know, you could squat with one leg, you could do a one-legged deadlift. That'll dramatically increase the resistance. But we have some of that stuff in the suspension trainer, which is why, and it'll help give

Starting point is 01:21:38 him some sustainability. Obviously doing a pistol squat out the gates for somebody who hasn't. No, no. It's really tough to do, you know? Yeah, but I mean, even focusing on Bulgarian squats and, you know, like that'll give you enough resistance with that light of weight. So I would focus on that in combination with the suspension trainer. I think we get a great workout from that. And then, you know, down the road, you may look at wanting to invest in a bit more of a

Starting point is 01:22:03 weight setup just because, you just because at that point, when you're really getting serious about strength training, you do need to invest in that direction. Yeah. So I have a question about the unilateral training. I have tried to do things like lunges and single-edged deadlift and Bulgarian split squats, but I'm finding that my right leg, I can do it pretty well, but my left leg, I guess there's a muscle imbalance, so what would be the best approach to fixing that?

Starting point is 01:22:27 Start on the weak side first. Yeah, let that dictate how many reps you do with your right. Yeah, even if you feel way stronger on the opposite side, stick to the same. So whatever the weak side is, so let's say we're doing a single leg deadlift, you said your weak side is your right or your left. Left.

Starting point is 01:22:40 So start with the left leg and slow down the tempo, try and get perfect form. When you start to lose stability or you can't do any more with perfect form, say that's five reps, stop it there, and then mirror that on the other side, even if you could do double the reps. Still stay, let it catch up. It will. Okay.

Starting point is 01:23:00 Awesome. I think you guys answered my question. Pretty well. Thanks. We're going to, we're going to, James gonna, we're gonna send over maps, suspensions. We're gonna send that program over to you and then I'll also have our assistant sendover a coupon code so you can also buy the strap.

Starting point is 01:23:13 Unfortunately, I can't give that to you for free, but at least hook you up. I really appreciate it very much. Cool. Thanks for calling in. Yeah. Yeah, great advice. I forgot all about that.

Starting point is 01:23:23 Yeah, the suspension trainer makes it, I mean, that makes working out with no equipment. Very effective. Yeah, whether you're a beginner or advanced, you could advance the hell out of the difficulty of the angles, yeah, gravitational forces. It gives you a really good resistance and relatively inexpensive, right? That's what I was trying to think of. I'm like, a case simple. Yeah, he's only got like 25 pound dumbbells. So we're going to run out of progressing that really quick. So like obviously what you said eventually investing into a whole weight set is ideal,

Starting point is 01:23:49 but if I have minimal money, what am I gonna do, where am I gonna go, I think suspension training. Yeah, and he's new to the game. And so I think it's just like small, you know, simple, simple like means to accomplishing it as the way to go first. Well, that's the other reason why I like the suspension training because he said he was a new to lifting, the stability component that he's gonna get like means to accomplishing it as the way to go first. That's the other reason why I like the Spitch and Trader

Starting point is 01:24:05 because he said he was a new to lifting, the stability component that he's gonna get with the suspension trainer, I think, is be able to. Yeah, plus the program tells him exactly what he needs to do. It's got the exercise demos. You know, what I was trying to do is advise him on that increases intensity, but that's me telling him, you know, over the air,

Starting point is 01:24:22 not being able to give him links to exercise demos and stuff like that, so that was perfect advice. Look, over the over the air, not being able to give him links to exercise demos and stuff like that. So that was that was perfect advice. Look, if you like Mind Pump, head over to Mind Pump Free.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam and you can find me on Twitter at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

Starting point is 01:24:49 and maximize your overall performance, check out our discounted RGB Superbundle at mindpumpmedia.com. The RGB Superbundle includes MAPS and a BOLIC, MAPS Performance, and MAPS ASTEDIC. Nine months of phased, expert exercise programming designed by Sal, Performance, and Maths Esthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs.

Starting point is 01:25:13 With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love

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Mind Pump: Raw Fitness Truth - 1849: Ways to Build Muscle With Minimal Equipment, the Best Way to Track Progress in the Gym, Using a Deload Week to Build More Muscle & More (Listener Live Coaching)

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